Originally posted at: http://www.nerdfitness.com/

So you’re gonna buy yourself a gym membership?

Great! I have one too!

Having access to a dedicated place to get stronger and train can be really helpful for leveling up your life.  

So if you want a gym membership yourself, I support your decision 100%.

However, there’s a lot to consider when thinking about purchasing a gym membership…

• Which gym should I pick?
• What should I do before I sign a contract?
• What are some tips to save money on my membership?
• How do I train in a gym?
• How can I overcome anxieties in the gym?
• Is there an alternative to purchasing a gym membership?

These are great questions!

Let’s make sure you have answers to all six.

And if you’re joining a gym for strength training purposes, make sure you download our massive guide: “Strength Training 101:Everything You Need to Know.” Gets yours free when you sign up in the box below:

HOW DO I FIND THE RIGHT GYM?

As part of our Strength Training 101 series, we dedicate an entire article to picking the correct gym. Let’s recap some of it right here for you.

#1) WHAT ARE YOU LOOKING FOR? Picking a gym isn’t as easy as running to the closest one and signing up. There are a lot of things you need to take into consideration. There’s equipment to contemplate, classes offered to compare, and distance from your home to calculate.

It can be a good idea to create a list of things you are after, to make sure the gyms you research have what you need. Want such a list? You got it.

Types of gyms. You’ll mockingly hear big-name-chain gyms referred to as “Globo Gyms,” taken from the critically acclaimed masterpiece, Dodgeball.

You can think of Globo Gyms as your standard large franchise like 24 Hour Fitness, LA Fitness, Gold’s Gym, etc. You know, the big commercial gyms.

Oftentimes their price and location make for a convenient membership. I am a member of a Globo Gym. It’s conveniently located and fits my budget.

On the flip side would be a locally owned gym. Something where the owner hangs out and greets everyone. You’ll often find more free weights at such a gym, which is awesome, but it might come at the expense of other amenities like childcare.

These are some pros and cons to weigh.

The other thing to consider would be a CrossFit gym. More expensive, but arguably more of a community setting than you’ll get at a “Globo Gym.” Although they tend to be a little pricer.

Bringing us to…

#2) WHAT IS YOUR BUDGET? How much are you willing to spring for your membership? You might get away with as little as $10 a month. Conversely, a $400 monthly membership is not unheard of.

Although typically a gym membership will run you $30-$50.

To put the cost in context, it can be important to consider the gym’s amenities offered. Do they hold free classes like yoga? A single class can cost $10-$15, so if you plan on attending a few, this can quickly equal the price of your gym membership.

Do they offer childcare? If you need someone to watch your offspring, this alone might be worth the membership. Refer to our list above for some ideas.

#3) HOW IMPORTANT IS LOCATION?  Don’t set yourself up for failure here. If your gym is all the way across town, you may end up less likely to use it.

Consider a location on the way to or from work.

If you have to pass by the gym twice a day, you’re much more likely to stop in.

Might be worth springing more for a convenient location for your day-to-day.

As I mentioned, this entire section on “Finding the Right Gym” was taken from our Strength Training 101: Everything You Need to Know ebook.

It walks you through every aspect of starting a strength training practice, form equipment, specific workouts, and how to know when you should progress to lifting weight. You can grab it for free when you join the Rebellion below!

WHAT SHOULD I DO BEFORE I PURCHASE MY GYM MEMBERSHIP?

So you’ve narrowed down the type of gym membership you want to purchase.

Before you pull the trigger, do the following:

Get a guest pass.

Some gyms give out free passes for a week or two, some you have to pay for (e.g. $20 for 20 days). Even if you have to pay for it, this is probably the best money you can spend.

After all, you don’t buy a car without test driving it, right?

Make sure you head to the gym at different times of day that align with when you plan on going regularly.

There’s nothing worse than finding a perfect gym, signing a big contract, and then discovering that the gym is so swamped with people after your workday that you can’t even get to the equipment you’d like to use.

During your guest visits there are lots of things to look for:

Is the equipment in good working order?

Is there enough equipment for everyone or are you fighting for a bench?

What’s the general vibe of the gym? Does it seem clean?

If you’re going before work, are there enough showers available?

Did you have to wait to use one?

It’s also never a bad idea to talk to the other members and ask them what they like and dislike about the gym. You can also read reviews online on sites like Yelp or Google, but remember that people are more likely to complain than compliment, so take all online reviews with a grain of salt.

Nervous about approaching people? Read this.

HOW DO I BUY A GYM MEMBERSHIP?

At this point, you’ve decided to pull the trigger.

Want some potential money saving tips? I got you:

Join with a friend or family member. Gyms can be sales driven, so bringing in someone else can make for an enticing offer. They likely have a quota to make, so the more the merrier. It’s worth asking every gym about a family plan.

Join in January (or keep an eye out for specials during the slow months). The start of the new year brings a fitness craze, and many gyms capitalize on this by waiving fees or offering discounts. If it’s near, it might be worth signing up during this rush.

January won’t be the only time gyms offer specials. Google “name of gym deals” and similar items to see if any recent ads show up, as well as check on sites like Groupon and LivingSocial. If you just missed a deal, bring it up to them. They very well may still offer it.

If not…

Haggle. While this can be uncomfortable for some, asking for a discount won’t hurt. The worst thing they’ll tell you is “no.” The best thing that could happen is they’ll give you a free membership.^[1]

While I’m joking on that last part, many people do have success with negotiating gym membership fees, especially at locally owned stores which don’t have corporate oversight.

It doesn’t hurt to ask.

Once you settle on a price, the next step is contract time.

Keep an eye out for the following in your contract:

• An out clause, in case you move, lose your job, etc. Often you can get out of a contract if you move a certain number of miles from the club without a fee, but usually, any other item requires an “early termination fee” to get out of your contract.
• Can you freeze your contract if you go out of town or are on vacation?
• What happens if the club goes out of business?
• Does the membership renew automatically?

Always get everything the salesperson promises you in writing (and remember that most of the time they are working on commission). I’d also suggest that you get a copy of the contract and take it home with you to read before you sign it.

If they won’t let you do that, that’s a bad sign.

Remember, if the sales person is overly pushy, or you don’t feel comfortable for any reason, walk away. There’s a lot of gyms out there that would be happy for your business.

Got your membership? Perfect. Now the fun starts!

HOW DO I TRAIN AT THE GYM?

If you’re worried about what to do at the gym, you’ve come to the right place.

We have an entire guide on “How to Train in a Commercial Gym,” which you should check out. If you’ve never worked out in a commercial facility, it’s a great place to start.

I personally train in such a facility and I wrote about being the only Rebel in a big box store right here. Read it for my personal tips on how to get in, take care of business, and get put.

You can also check out this article to make sure you walk into the gym with the right equipment in order. Be prepared!

Afraid you’ll make a fool of yourself the first time you try and work out with your new membership?

I’m prepared for that too!

I wrote an article “How to not be a newbie at the gym” covering this exact concern.

Jim Bathurst, our head male trainer for Nerd Fitness coaching, also wrote a sweet article on “29 unwritten rules” for proper gym etiquette. You can check that out right here.

Both should help for the first time you step foot in the gym to train.

What’s that? You have absolutely NO idea what you’re doing in a gym and you wander around like a lost sheep without a shepherd?

You’re not alone! There’s nothing worse than feeling foolish or worrying so much about doing something wrong that you never try in the first place.

Our advice would be to consider enlisting the help of a trainer – if you can afford it – for a few sessions to help you get started.  

If you want full accountability, expert guidance, and consistent instruction, we have you covered there too.  Check out our online Coaching program that might help you too! If you’re just starting out, and have no clue where to begin, we got you covered! We can build you custom workouts, provide accountability so you can follow through and crush them, or help you change your nutrition strategy if you’re trying to lose weight. We work with busy people just like you, helping many of them step foot in the gym for the first time.

Wanna see if we are a good fit for each other? Click on the big image below to schedule a free call with our team:

WHAT IF I’M SCARED OF THE GYM?

If you’re nervous about even stepping foot inside a gym, you’re not alone.

We get tons of emails from Rebels anxious about walking in the door of their local fitness facility.

Which is understandable, because stepping foot into a commercial gym to train can be intimidating. The people there all seem to know that they’re doing, making you a potential outsider.

I’ll tell you what I tell all Rebels nervous about walking into a gym:

1. Everybody around you is just as self-conscious as you are. Yes, that super jacked dude. Or that thin (or jacked), fit woman on the elliptical. They aren’t focused on you, because they’re too busy living inside their own head wondering if everybody is thinking about them.
2. Everybody starts somewhere. You don’t have to be strong and fit to train in a gym. You go to the gym to get stronger, more confident, and then you’ll become fit.
3. MOST will applaud you for trying. When I see somebody who is severely overweight at the gym, it makes me happy – they’re trying to better themselves. This is the mentality 95%+ of the people will have.
4. MANY will be too self-focused to even notice you. These are the dudes lifting up their shirt in the mirror to check their abs, doing bicep curls in the squat rack, and/or making sure they take photos to post on Instagram to prove they did, in fact, go to the gym.
5. A RARE few will judge. Though they’re not just judging you, I promise. They’re judging EVERYBODY around you because they can’t help but compare themselves to others. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.

After explaining these points to a worried Rebel, I then bring up the idea of “20 Seconds of Courage.”

Our lives are a series of decisions.

And each individual choice really doesn’t take that long to make – less than 20 seconds. Once you make that decision, you set yourself on a course with no way to off, until you make another decision.

You don’t have to be courageous for a full hour. 20 seconds will be enough to walk into a gym.

I want you to use 20 seconds of courage to enter any local fitness facility. From there, you can start thinking about actually purchasing a membership.

WHAT IF I DECIDE THE GYM ISN’T RIGHT FOR ME?

Hey, I get it. The gym can suck.

If you want to get a membership to start working out, great!

But if it’s not your bag, don’t sweat it. There are tons of other options.

You can start doing bodyweight exercises from home.

You can start doing an at-home yoga practice.

Like the outdoors? Start working out there!

There’s is nothing, written anywhere, that says the only way to get fit is in a commercial gym. And if it is written, it’s just some sales propaganda.

Do what’s best for you.

However, if you DO want to start working out in a gym, follow the tips laid out in this article:

• Scope out some different facilities
• Try out a guest pass or two
• Have a workout plan prepared when you enter to train

Alright, I think that about does it for this article on buying and using a gym membership.

Did I miss anything?

Do you have any advice for someone just stepping foot in the gym?

Let me know in the comments!

-Steve,

PS: If you’re just getting started on your fitness journey, I’ll again remind you of Nerd Fitness Coaching! We can build you custom workouts, for the gym or for your home. We can also guide you through nutrition strategies if you’re trying to lose some weight. We can make a plan for your specific situation, so you can level up your life!

###

All photo sources can be found right here.^[2]

http://www.thealternativedaily.com/

Humans need salt to survive, but it has to be the right type of salt. There is much confusion surrounding this, and you may hear things like salt is bad, implying that all salt is bad. To be clear, not all salt is created equal. What we don’t need is table salt – it is […]

Originally Posted At: https://breakingmuscle.com/feed/rss

Becoming the person we want to be is typically a case of taking action—not once, but over and over again. This is hard to do, particularly within a world that ingeniously inserts technology meant to pull us from those actions that we decided we wanted to adopt. Logically, it makes perfect sense to add a workout five days per week, but life is busy and our emotions will often disagree with these plans.

read more

https://www.girlsgonestrong.com/

Name: Micki Krimmel
Age: 41
Location: Los Angeles, CA

What does it mean to you to be part of the GGS Community?
I’m such a fan of the work GGS is doing to empower women with fitness. My mission is quite similar with Superfit Hero and it’s so rewarding to be part of a community of athletes who believe the benefits of fitness and strength training should be accessible to more people.

What do you do?
I’m the founder of Superfit Hero, a fast-growing Los Angeles-based activewear brand. I believe fitness is for Every Body. With performance leggings designed for athletes size XS-5XL, Superfit Hero is the most inclusive premium activewear brand on the planet.

We are committed to supporting the growing Body Positive Fitness movement. We sponsor plus size athletes and feature a wide range of body types in our marketing, including bodies that are traditionally ignored by most mainstream fitness brands.

We recently launched the Body Positive Fitness Finder, the first of its kind directory that helps people ditch the diet culture mentality, and find body-positive trainers and fitness activities near them.

What inspired you to create Superfit Hero?
Like most women, I had a rocky relationship with my body and with fitness over the years. But once I started playing roller derby competitively, I began to think of myself as an athlete. My goals and purpose for training shifted and my entire mindset and relationship with my body shifted as well.

That was a transformative experience for me.

I realized that fitness didn’t have to include self-hatred and shame. Instead, fitness could be a source of confidence, personal progress, and joy.

I wanted to build something that could be a platform for sharing that message and help make this new more positive version of fitness more accessible for everyone.

How long have you been strength training, and how did you get started?
I started lifting weights when I joined CrossFit in 2012 as a way to cross-train for roller derby. I quickly fell in love with weight training for its own sake and continue to train regularly though I retired from competitive roller derby two years ago.

Most memorable PR:
I will never forget the first time I deadlifted 300 lbs. I remember that moment marking a huge shift for me. I realized for the first time in my life, I wasn’t working out to lose weight. I wasn’t marking my progress by counting the pounds on my body. Instead, I only cared about how much I could lift!

This was such a life-changing experience for me that I knew I had to share it with others. I decided to commit myself to changing the fitness industry to help empower other women. I really think this moment is what led me to create Superfit Hero!

Do you prefer to train alone or with others? Why?
With others definitely! When you get your blood moving, your mood improves and it’s the best time to have some fun with your friends.

There’s nothing like having some laughs and encouraging each other through a workout.

Top 3 things you must have at the gym or in your gym bag:

• Superfit shorts – I never wore shorts until I designed them myself. They are the perfect length to make me feel confident. They offer the right amount of compression to keep everything contained, and the pockets are endlessly useful.
• I’m a huge fan of KT tape (generic brands work just fine) for taping my hands for lifting. It’s flexible enough that it doesn’t rip or pull and it gives me just enough protection where I need it on my thumbs and ring fingers.
• My notebook for tracking my progress.

Most memorable compliment you’ve received lately:
I just got back from a conference where someone I admire professionally told me, “I know you will succeed with Superfit Hero. I can tell by how you talk about it. Your passion for the business is contagious.” This was such an important thing for me to hear and I’m keeping it top of mind to help me get through the challenges of running a new business.

Most recent compliment you gave someone else:
I have a friend who is one of those super-connectors. He always seems to be at the center of everything. He knows everyone and is very good at introducing his friends to each other. He has created a huge social network of amazingly interesting and successful people.

I texted him yesterday to thank him for being that connector and to tell him I’m grateful for the impact his friendship has had on my life. I told him he’s amazing and unique and that he has had a huge impact on countless people by creating these opportunities for us.

Favorite meal: 
Breakfast. Any time of day.

Favorite way to treat yourself:
Honestly, my favorite treat to myself is finding quiet downtime where I can relax. Time to read a book, play a video game, meditate, or just chill and be unproductive.

It’s so important to set aside time to do nothing. It’s become increasingly harder to do in our lives. Just like our bodies, our brains need rest in order to work at their best.

What else do you do?
Lately, I’ve been really into riding my dirt bike and fixing it up as well. I’m really enjoying wrenching on it in the garage and I’m interested in doing more of that. I also read a lot and enjoy games and puzzles that challenge my brain.

Your next training goal:
Deadlift 400 pounds!

Tell us about a time when you overcame fear or self-doubt.
Oh man, I go through this on a daily basis! Running a start-up is a constant exercise of overcoming. On almost a weekly basis, I come upon something that seems insurmountable. Usually, I push right through and come out on the other side with a new skill and increased confidence.

But sometimes, when things get really tough or just because I’m feeling a bit off, I can fall into deep self-doubt and a huge case of imposter syndrome.

I’ve learned to embrace those feelings, to let them exist and not waste energy trying to block them out.

Like all feelings, they are temporary and if I just give myself the afternoon off, I’m soon able to dig back into my confidence and find a solution.

What do you want to say to other women who might be nervous or hesitant about strength training?
Lifting weights is the most rewarding fitness activity because it’s inherently trackable. Our brains love nothing more than the feeling of making progress. As you get stronger, you will be able to lift more weight or do more reps. That progress is all it takes to feel really good about yourself! It’s a much more rewarding thing to track than weight loss and there’s no shame involved!

You can learn more about Micki’s work with Superfit Hero on her website, and connect with her on Facebook and Instagram.

The post GGS Spotlight: Micki Krimmel appeared first on Girls Gone Strong.

http://www.marksdailyapple.com/

People don’t talk about oxtail stew these days, but it’s a true Primal-worthy classic. With an arguably richer taste than beef and more succulent feel when cooked for stew or soup, oxtail might just become a new favorite. But the real difference (and reason behind the appealing stewed texture) is the ample connective tissue—an incredible source of collagen for the benefit of skin, hair, joint health, performance and more. (Since we used bone broth here in lieu of water or regular stock, this recipe is one of the best you can make for collagen content.) You’ll enjoy warming up with this gelatinous, flavorful and hearty dish on a late winter night. And you might consider making an extra batch: it tastes even better the next day.

Time In the Kitchen: 25 minutes (plus cook time)

Servings: 4

Ingredients:

• 2 pounds grass-fed oxtail
• 1 1/4 cup beef bone broth
• 1/4 cup Primal Kitchen® Barbecue Sauce
• 1 lb. small red potatoes (about 6), cut into bite-size pieces
• 4 large carrots, cut into 1-inch-thick slices
• 1 large onion, cut into bite-size pieces
• 2 slices nitrate-free bacon, cut into 1-inch pieces
• Salt and pepper to taste

Instructions:

Heat Instant Pot on Saute and crisp chopped bacon. Remove and drain on paper towel.

Season oxtail and sear on all sides in bacon fat (3 min per side).

Add in other ingredients and cook 45 minutes on Manual High (Sealed). Let vent 15 minutes.

For slow cooker: cook bacon and sear oxtail in separate pan. Then cook all ingredients in slow cooker on low for 8 hours.

Nutritional Information (per serving):

• Calories: 719 
• Net Carbs: 24.6 grams
• Fat: 36 grams
• Protein: 67 grams

The post Instant Pot Oxtail Stew appeared first on Mark’s Daily Apple.

Originally Posted At: https://breakingmuscle.com/feed/rss

You have two choices. Over the next year you can either:

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http://www.thealternativedaily.com/

Some may ask for more while others would be willing to give some up. I am talking about breast size. Many smaller breasted women may wish they had a little more to fill out their clothes but those of us who are well endowed, often wish we had a little less to work with. Although […]

Originally Posted At: https://breakingmuscle.com/feed/rss

The carbohydrate has had a bit of a hard time recently. Carbs make us fat, sugar is evil, and we should all switch to a high-fat diet or we will get diabetes. While that may sound extreme it certainly isn’t a rare opinion. We, humans, love to see things in black and white and nowhere is a better example of this than in the fitness and nutrition world.

read more

http://www.marksdailyapple.com/

Research of the Week

Poor quality relationships are harder on you than having too few.

Intelligence and rational thinking are not the same thing.

Move over, forest bathing. The hot new thing for Alzheimer’s is gene bathing for your brain.

Temporal comprehension of a story is better when you read a physical book versus using an e-reader.

Researchers discover evidence of an entirely new way of neural communication that can overcome complete gaps between severed brain tissues. They can’t explain it, but they know it’s there.

At least 116 individual genetic variants influence neuroticism.

Vitamin D influences brain scaffolding.

New Primal Blueprint Podcasts

Health Coach Radio is live! If you’re a health coach looking for tips, advice, and science-based insight on your profession—or are curious about joining the industry—you’ll love it. Episode 0 lays out what it’s all about, what you can expect from future episodes. I appear on Episode 1 to give my predictions about health coaching in the coming years and explore what it takes to start your own business. Check it out.

Episode 315: Dr. Anna Cabeca: Host Elle Russ chats with OBGYN Dr. Anna Cabeca about her new book, The Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way.

Episode 316: Keto: Avoiding the Flight or Fight Response: Host Brad Kearns gives a sneak peek of the new keto book he and I are working on.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Monty Don extols the virtues of gardening for mental health.

A popular vegan Youtuber has gone back to meat, raw eggs, and salmon for “health reasons.”

Ditching your phone to un-break your brain.

Interesting Blog Posts

A nice overview of the American health care crisis.

The importance of choline in pregnancy.

Social Notes

Went for a paddle.

Here’s my best day.

Everything Else

How a small label change from the FDA may have kickstarted the opioid crisis.

IPA made with toasted marshmallows to evoke Saturday mornings spent watching cartoons over a big bowl of Lucky Charms.

Gut bacteria in our brains.

Facial recognition for Chinese pigs.

Wild rice gains rights.

I really want to go to this Viking restaurant.

Bronze Age Spaniards had pet foxes.

45,000 years ago in Sri Lankan jungles, humans were very good at catching monkeys and other small agile prey.

Things I’m Up to and Interested In

Unfortunate finding: 4-day and 5-day work weeks are not equally productive.

Concept I’m considering: Balancing long-term satisfaction with short-term happiness is the key to a good life in the age of the Internet.

Somehow I don’t think this will sway them: Lab-grown meat will probably be harder on the environmental than real meat.

The short answer is “no”: Are vegan diets safe for infants and small children?

This is powerful stuff: How indigenous people around the world give birth and care for babies.

Question I’m Asking

What makes a great day for you?

Recipe Corner

• Buffalo chicken dip.
• Basil coconut curry sounds really good right now.

Time Capsule

One year ago (Feb 24 –Mar 2)

• Alternative Therapies for ADHD: Part 2 – What are some options?
• How Bad Are Peanuts, Really?– Are these things off limits?

Comment of the Week

“So for this situation we should call it Kardio I suppose.”

– That’s pretty good, HealthyHombre.

The post Weekly Link Love — Edition 18 appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

I sat in the parking lot, absolutely terrified.

My palms were sweaty, my heart was racing, my brain was going crazy.

After ten minutes, I finally mustered up my 20 seconds of courage, literally yelled at myself, got out of the car, and walked through the double doors.

I was getting ready to try something I had always wanted to do but had been too scared….

And an hour later, I left a sweaty mess…

A sweaty mess with a giant smile on my face.

I had just attended my first swing dance class.

I know plenty of people who hate exercise but WANT to find a way to like it. And that’s what today’s post is all about: exercising in a way where life doesn’t suck.

Let’s dig in!

Cutting out all excuses

“But Steve, I don’t like to exercise!”

While some are like Odie and love to run around all day, others are like Garfield and feel like they must be allergic to exercise.

I hear this every day, and I’m not surprised.

After all, I think exercise sucks too.

Today we’re going to eliminate the phrase of “I don’t like to exercise” from our vocabulary.

Cool? Instead, we’re going to change our our definition of exercise and our thoughts around it.

Here are my favorite ways to exercise without…exercising.

I swear this will make sense.

The Truth About Exercise

As stated in our Rules of the Rebellion, you can’t outrun your fork.

Unless you’re Michael Phelps swimming for 8 hours a day at a Olympic level, there is no amount of exercise that can cancel out a diet full of processed foods, junk food, and liquid calories.

“But Steve, he’s out-swimming his fork.”

Hey, fair enough!

Let’s get back on track.

For whatever reason, we human beings are amazing at justifying and rationalizing the most ridiculous things.

We use these rationalizations to justify really unhealthy behavior, and then compound that decision by saying things like, “Well, I already made one bad decision, so today is ruined. I’ll start tomorrow.”

In order for us to live a healthy life, we need to get your head straight and understand a few key facts:

If you aren’t losing weight, it’s because you’re eating too many calories each day. This is caused by any number of environmental or hormonal or psychological or habitual factors, but the science remains.

Exercise is actually a really inefficient way to lose weight sustainably when compared against focusing on fixing your nutrition.

This is where the problems arise, and what we’re going to do to fix stuff:

• Exercising for an hour, burning 300-400 calories, and then saying “I earned this” to justify stuffing 1000 calories worth of junk food down your throat is a losing battle.
• Exercise does not mean “run on a treadmill for four hours and be miserable.” Exercise is anything that elevates your heart rate and takes your body outside of its normal comfort zone.
• Your diet is responsible for 80-90% of your success or failure when it comes to losing weight and getting healthier. If I could only tell you to fix one thing, your diet or exercising, it would be your diet. Every time.
• Every decision counts and every choice adds up. One bad decision does not ruin a day. One day off doesn’t ruin a week. One week off doesn’t ruin a month. EVERY SINGLE DECISION you make can take you closer or further away from your ultimate goal. Stop worrying about the decision you made 10 minutes ago or yesterday and focus on the next one.

Combine these four facts, and we’re left with this:

Exercise is a bonus. Exercise helps your heart get stronger, can help build muscle, usually gets you outside the house and absorbing vitamin D, and brings you a litany of other health benefits.

Exercise is not an excuse to eat like crap. Instead, you need to reframe your mindset. Instead of “I earned this” start telling yourself: “If I’m going to exercise, I might as well make it worth it by eating right too.”

Daily exercise is a constant reminder that you are leveling up your life – that you must continue to make other good choices or you’re practically wasting your time.

If you’re looking for some guidance in this crazy world of ‘losing weight and getting in shape,’ I hear ya – this stuff can be overwhelming.

Expert instruction, accountability, and an instructor that gets to know you better than you know yourself, sound good? Check out our 1-on-1 coaching program to get paired up with a coach today.

25 Ways to ExercisE Without Exercising

When you say “but I don’t like exercising,” what you’re really saying is: “I don’t enjoy the particular type of exercise that I have in mind.”

If you don’t like lifting weights in a gym, don’t do it. If you don’t like running, don’t do it. I have zero plans to run more than a 5K in my life.

Unless there are zombies that can run a 10 k…in which case I’ll run an 11k.

My main goal with Nerd Fitness is to get you to enjoy exercise, find a way to do it every day, and combine that with making better decisions about the food you put in your body.

So, we need to find a way to exercise every day because it KEEPS US THINKING HEALTHY, which leads to other healthier decisions made throughout the day (where the real big wins are).

Here are 25 ways to “exercise” without realizing its exercise.

#1) Hiking, especially with friends – This last week I went and hiked around Lake Radnor in Nashville with fellow entrepreneur Matt Bodnar. We hung out with deer, saw incredible scenery, and talked about life and business. I also happened to walk five miles over various elevations.

#2) Walking – No time to hike? Go for a walk. Even a 15-minute brisk walk is enough time to get close to a mile walked, which gets you one step closer to Mordor. Do you have a 30-minute meeting at work? Have a walking meeting instead. Steve Jobs was known for doing this.

#3) LARPING – Live Action Role Playing. Might seem silly to those on the outside, but to those playing, it’s an amazing adventure that reminds us how awesome our imaginations are. Also, depending on the game, you could be wearing a heavy costume, swinging heavy weaponry, and running for your life!

#4) Rock Climbing – I love rock climbing. It’s one of the best arm/back/forearm workouts in existence, you get to feel like a badass when you reach the top of the wall, and all climbing routes are graded so you can level up the challenge as you get stronger/fitter/better. It’s a fit nerd’s dream!

#5) Geocaching – If rock climbing is a fit-nerd’s dream, then geocaching is a adventure nerd’s dream brought to life. Become a real life treasure-hunter (Lara Croft? Nathan Drake? You decide!), and get a great workout in while you’re at it.

#6) Dancing – Ever tried serious swing dancing? You’ll be sweating within ten minutes. How about hip hop? Drenched in sweat, and sore as hell the next day. Zumba? Tango? Flamenco? You’d be surprised what you can sign up for and what will elevate your heart rate.

#7) Roughhousing with your kids. I don’t have kids, but when I do, you can bet your ass I’ll be the dad out rolling around in the back yard with them. Don’t forget what it’s like to be a kid – it keeps you young. I really enjoyed this article from Art of Manliness on the importance of roughhousing!

#8) Climbing on stuff – Last week on my hike at Midoricon, I was walking through the woods with NF Rebel Joe (No, not THAT Joe). It was awesome to see this guy, having lost 100 pounds since finding Nerd Fitness, explore the woods like it was no problem: climbing on stumps, balancing on fallen trees, climbing trees, and more. When was the last time you’ve done stuff like THAT? Hmmm? (Shout out to MovNat!)

#9) Martial arts – Be honest. You watched The Matrix, you heard Neo go “I know Kung Fu” and you wanted to be able to one day say the same thing. Whether it’s Kung Fu, Muay Thai, Tae Kwon Do, Karate or Capoeira, there’s a martial art out there that will make you feel like a badass.

#10 Consider a standing desk – Although we all know that correlation does not prove causation, it’s no surprise that there’s a strong correlation between sitting all day and an early grave. Why not fix your posture, strengthen your legs, and spend the day being more productive with a standing desk?

#11) Have an active meeting – Hat tip to Charlie Hoehn on this one. If somebody wants to meet up with you for coffee, suggest something active: throwing a baseball, tossing a frisbee, going for a hike – anything that gets you up and moving. I say yes to pretty much anybody that invites me to play golf. Wink wink.

#12) You know… – That thing that consenting adults do? Yeah. Do more of that. Self-explanatory. Moving on…

#13) Clean – Ugh, nobody likes to clean the house/apartment. I certainly don’t. So I make a game out of it. I see how much I can accomplish with a single song blasting at max volume. Of course, after getting through one song, I figure “welp, I’ve already started, might as well keep going.”

#14) Do handstands – Here’s how.This is a fun activity that builds up serious arm and core strength and will leave you sweating bullets after even a few minutes. Find a park, go do handstands, cartwheels, somersaults, and whatever else makes you feel young again.

#15) Parkour – Our beginner’s guide to Parkour is one of the most popular on Nerd Fitness. I don’t care how old you are, there’s no reason you can’t get started with rolling around in your hard and vaulting over picnic tables and bike racks.

#16) Play out – Is Parkour too serious for you? Try a playout! Spiderman was on to something – climbing walls, swinging from skyscrapers, and popping flips around the bad guys. You might not be able to swing between buildings, but you can definitely visit a playground in your area and get creative!

#17) Adult gymnastics – In the same vein as Parkour, gymnastics will help you build some of the BEST real world strength you can get with any type of exercise, and it’s all done in a playful way without a single weight being picked up. Swing from rings, somersault, flip onto pads, and more. There are gyms all over the country.

#18) Yoga – Build flexibility, strength, and learn to freaking relax. There are million kinds of yoga, so sign up for a few different kinds and see which one lines up the best with what you’re looking for.

#19) Play video games that make you be active – Beat Saber. DDR (Dance Dance Revolution) counts too. Just Move. Anything that gets you off your ass and moving!

Oh what’s that? You’re playing a normal game like Grand Theft Auto V? Make a rule that you can only play while standing up. That’s what I do to keep myself from spending twelve hours on the couch in marathon gaming sessions!

#20) Play on a playground – Go down the slide, swing across the monkey bars, climb the rope all, balance on the balance beam. Create an obstacle course for yourself and see how quickly you can get through it. You can even work out on a playground too.

#21) Play a musical instrument – Did you know playing the violin for an hour burns about as many calories as walking around a track at a moderate pace for an hour? It turns out, our brains can burn boatloads of calories too. So challenge your brain!

#22) Join a Rec league – New in town? Want to be active and meet people? Join a kickball or softball league. You get to exercise AND it’s a great way to meet new people!

#23) Bike to work – I know there are a lot of Rebels in our community who dropped a bunch of weight by making one change: they biked to work, or biked to their friend’s house, or started biking generlaly. You get from Point A to Point B, you save money on gas, and you get a workout. That would make Michael Scott proud.

#24) Play a childhood game – What games did you play as a child? Capture the flag? Kick the can? Simple tag? Get a few friends together and give it a try – it will be the most fun you’ve had in a while!

#25) Park at the far end of the parking lot – Every step counts. Every tiny decision that is slightly different than the “OLD you” counts.

#26) Take the stairs. It’s only two flights! You are designed to move. You can do this. Sure, you’ll get winded the first handful of times. But it eventually becomes routine. And it all counts! Make a game out of it.

#27) Crush audiobooks while “exercising.” This is called ‘temptation bundling.‘ Pair something you love with an activity you’re trying to do more of. But I bet if you could only listen to Harry Potter (for the 600th time) while walking on a treadmill, you’d be more likely to get to the gym.

#28) Build stuff. Whether you’re building a fort with your kid in the backyard, or trying to figure out why you have 5 extra screws in that IKEA dresser you’re putting together, building stuff involves lots of moving and bending and picking up and maneuvering.

Challenge yourself

I’d love for you to commit to trying something new at some point in the next six weeks.

I committed to Swing Dance Lessons for 6 weeks and I’m really really glad I did.

Here’s my advice to you:

• Say yes before you can say no. Stop saying “I don’t have time” and realize you do. Stop saying “I can’t afford it” and find a way to make it a priority. Do all of this before you can talk yourself out of it.The best way to do that?
• Commit in advance. I pre-paid my four weeks of swing lessons. Having already paid for it, I knew I’d be just throwing my money away if I didn’t attend. Put down a deposit and make an investment in yourself.
• Go with a friend. I went to my class alone, which forced me to further develop my social skills, but if you happen to be TOO afraid to attend a class, get a friend to drag you there. It’s amazing what we do to avoid ridicule from our buddies.
• Expect to suck. It was frustrating for me to not be good at swing dancing right away. After playing sports and lifting weights, it was a tremendous shift for me to stop trying to be the fastest, strongest, most perfect, and instead relax, let loose and enjoy myself. If you are learning a new skill, expect to suck at it. You’ll get better. As long as you remember to…
• Have fun. Remember, we could get hit by a bus tomorrow. Every day above ground is a blessing, so enjoy it!

That one thing you always wanted to try but have been putting off? Today’s a good a day to get started. Just take that FIRST step. Google classes in your city. Find a site that focuses on beginners, and read about it. If there’s a place to pre-pay or make a deposit, do it.

And then go. Use your beastmode skills if you have to.

But suck it up, expect to not be good at the new activity immediately, and have some fun.

What’s the one new thing you’re going to try this month?

-Steve

PS: If you’re reading this because you HATE exercise but think you SHOULD be exercising, I hear ya. I too hate certain kinds of exercise, so I don’t do them – you’ll never catch me running because I strongly despise boring cardio!

If you are here because you’re trying to lose weight and want somebody to guide you through the entire journey, and who will ALSO never make you do exercise you hate, consider checking out our popular 1-on-1 coaching program.

Your coach will get to know you, your likes and dislikes, and work with you to build an exercise plan and food strategy that you actually enjoy and also gets you results!

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photo source: treadmill, treadmill fall, dog, jump, garfield