Read this post Books On Menopause (& Perimenopause) You Need To Read on keep it simpElle.
Perimenopause and menopause are natural stages of life, which are marked by a series of physical and emotional changes. The experience can be complex and challenging, with seemingly a lot of information out there, so I wrote this article to…
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What started as an experiment, 30 days of gratitude, turned into so much more. That’s because gratitude is one of the most powerful tools we can use. Scientifically (you know I love the science!), regularly practicing gratitude actually changes your brain.
One particular study of nearly 300 adult participants found that the people who wrote a daily letter expressing gratitude to others reported significantly better mental health than those who didn’t. Even more interesting, participants experienced this shift after just four weeks of writing letters and the difference in mental health was even greater at 12 weeks.
But you don’t have to follow this exact structure to feel the results. I posted one photo on Instagram each day for 30 days that highlighted something I was grateful for. It was so simple but so impactful.
What does “better mental health” mean though? How did this actually change my life? While this can look different for all of us, for me, there were a few specific areas of life that were especially impacted. That’s what I want to share with you today to show you just how powerful 30 days of gratitude can be in your life.
How often do you get bogged down with what’s wrong? If your answer is “a lot!” know that you’re not alone. This is something I struggled with for a long time, as so many of us do. After committing to gratitude, however, this has shifted dramatically.
Intentionally practicing gratitude has actually trained my brain to focus on all the good in my life, instead of the challenges. And let’s be honest, there are always a lot of challenges—that’s life!
This works because gratitude actually blocks negative emotions like envy, resentment, and regret. While those emotions are normal and natural, experiencing less of them makes it easier to focus on what’s great rather than what’s not. Remember, however, that the goal is not to eliminate these feelings, but to give them less power over your behavior and life.
This impact of gratitude is one of the most important to me because my relationships with my husband and children are the most important relationships in my life. In practice, being a better mom and wife means I’m less reactive, more patient, more loving, and grateful toward them, which means everyone’s lives are improved.
The incredible thing is that when romantic partners, in particular, feel more appreciated, they are more likely to report being more appreciative and responsive to their partners’ needs in return. They also report feeling more committed to the relationship.
Pair this with the overall increased feelings of happiness and reduced feelings of stress and anxiety, and it makes sense that it would impact how you respond and behave as a mother or parent.
The thing I love most is that I can see how this has a tangible impact on our day-to-day lives. When life feels overwhelming, pausing to notice how much I have to be grateful for with each of my four, healthy, beautiful children can put everything else in perspective.
It’s also a great tool at the family dinner table. When the mood feels off and everyone is a bit grumpy, I often interrupt the bickering by asking everyone to share one thing they are grateful for. It’s amazing how quickly this can shift the mood and tone of the conversation.
I am lucky to have many good friends in my life and gratitude has only made these relationships better. Interestingly, studies support this, finding that gratitude strengthens social bonds. By focusing on the many ways the people around us have made our lives better, we end up feeling more cared for and loved by those people.
Not only do I feel more connected to and loved by my friends, but it’s made me a better friend too. I’m so much more in tune with how grateful I am for them. I’m also more compelled to express my gratitude to them more regularly whether it’s a quick text, a gift delivery, or a handwritten note.
Life happens, and it’s normal to move up and down within your Window of Tolerance as you go from happy and content to stressed or anxious and then back again. By practicing 30 days of gratitude, however, I notice these “up and down” feelings are now less present. My mood is more stable from day to day, regardless of what’s going on.
But this isn’t just me. A study with more than 400 participants analyzed found that those who wrote daily gratitude lists for just 14 days (only two weeks!) had an increase in their positive affect, subjective happiness and life satisfaction. They also had a reduced negative affect and depression symptoms.
Gratitude actually directs our attention away from social comparison, which is so fascinating to me. This is something I didn’t expect as I shifted my focus to gratitude, but I’ve absolutely noticed that when I spend time focusing on the good that there is in my life, I’m less tempted to look at others’ lives and covet what they have. It’s incredibly freeing to go through life without the constant comparison to others. It helps me to experience more joy, more presence, and more connection in my day-to-day life.
The real question here is: did more good things actually start happening or did I just notice and celebrate more of the good things that were already there? We’ll never know, but it doesn’t matter because the end result is the same: my life got better in every single way with a very simple practice that I can do anywhere, anytime.
You don’t need a formal “challenge” to start practicing 30 days of gratitude—you can start today! One way to do that with a little support is to join Lindywell where we’ll be focusing on gratitude all month long.
Start your 14-day trial of Lindywell (current members can just log into their account!) and get instant access to our Balance and Gratitude Workout and our Breathwork for Gratitude, Grounding and Joy.
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Read this post My Favourite Stovetop Espresso Maker (2023) on keep it simpElle.
Over the past few years, I feel like my quest for the perfect cup of espresso has been a real journey. There are tons of high tech coffee-making gadgets, but what really changed the game for me has been the…
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While I love the occasional glass of wine or cocktail, I want to head into this winter with a few good winter mocktails I can enjoy by the fire on a chilly night or with friends during a holiday party! Interestingly, we’re seeing that more of our community is craving mocktail options as well—and this is happening outside of our community too.
Recent data found that fewer than 4 in 10 Americans consider themselves regular drinkers. Plus, seasonal trends like Sober October or Dry January encourage a more balanced relationship with alcohol intake.
Just because we might want to consume less alcohol (or none at all) doesn’t mean we can’t get a taste of the season. As a bonus, we can also give our bodies good-for-you nutrients that help us feel great too!
That’s why I asked Micah Siva, our resident recipe developer and registered dietician, to create a few winter mocktails for us. If you’re craving a zero-alcohol beverage this winter, you don’t want to miss these!
If you do consume alcohol (I see you, date night margarita) there are many clear benefits to moderating your overall intake for both physical and mental wellness. Habitually excessive alcohol consumption (4-5+ drinks in one sitting) could shorten a person’s life by an average of 26 years. That’s because too much alcohol in your bloodstream will take a gradual, but serious, toll on the liver, heart, colon, esophagus, and other organs.
Over time, this can increase your risk of chronic illnesses such as cancer, hypertension, stroke, fibrosis, fatty liver disease, hepatitis, cardiovascular problems, and even mental health conditions or cognitive decline.
I personally find that my sleep is greatly impacted by alcohol (even just one drink!), so I often choose to skip the drinks altogether. Doing so helps me get a better night’s sleep and also makes it easier to wake up the next day feeling refreshed and energized.
To avoid these potential health issues, or experience the benefits of not partaking (hello better sleep!), moderation is the key—and many people are starting to choose this route lately. In fact, 34 percent of Americans resolved to cut back on their alcohol intake in 2023 and more than 50 percent are interested in trying alcohol-free beer, wine, or spirits.
Cue one of my favorite zero-proof drinks: a good mocktail. This delicious alternative allows you to sip the flavorful, refreshing drinks you love without those long-term health effects.
What I love about the winter mocktails I’m sharing here is that they’re festive for the holiday season and also support your health and well-being. With ingredients like pomegranate, apple cider, ginger, lemon, and honey, they may be just what your body needs to get you through the holiday and cold season!
Pomegranate is a classic flavor this time of year. As this jewel-toned fruit reaches its peak of freshness in September through November, it becomes the perfect addition to meals— and of course, beverages. In addition to its ruby color and sweet-tart flavor, pomegranate also contains immune-boosting antioxidants to protect your cells from environmental toxins and repair DNA damage. In this recipe, the pomegranate juice melds with bitter tonic, lime, and mint, for a batch of truly satisfying winter mocktails.
Ingredients:
2 oz. pomegranate juice
½ oz. lime juice
6 oz. tonic water
1 tbsp. pomegranate seeds
1 sprig mint leaves
Ice cubes (to taste)
Instructions:
Pour the lime juice and pomegranate juice in a glass with a small handful of ice cubes. Stir the mixture to thoroughly combine. Top with the tonic water, then garnish with a fresh sprig of mint and pomegranate seeds. Enjoy this beverage while it’s cold.
Few things are more warming in the winter than a hot mug of apple cider. Turn this classic into an effervescent, martini-style mocktail, infused with warming spices. As a bonus, apples are a nutritional powerhouse. Thanks to a robust combination of fiber and antioxidants, it can lower cholesterol, stabilize blood pressure, ease inflammation, and improve digestion.
For the freshest (and nutrient-dense) version of this drink, try to use unpasteurized apple juice. I find this at my local health food store or farmer’s market, but when it’s not convenient, I just use whatever I have available!
Ingredients:
Instructions:
Pour the apple cider, ginger juice, and cinnamon in an empty jar or cocktail shaker with a tight lid. Fill the remaining space with ice cubes and shake vigorously for 10–15 seconds. Transfer the mixture into a coupe or martini glass, then top with sparkling water, and garnish with a few thin apple slices. Enjoy this beverage while it’s cold.
If you’re like me, nothing sounds cozier than a cool winter evening on the couch with a cup of hot tea. This rooibos totty hits all those snug, thermal notes, and it’s full of beneficial nutrients. Rooibos is a fermented African red tea varietal that, when brewed at a high temperature and steeped for several minutes, releases quercetin, aspalathin, and other bioactive antioxidants.
Plus, it’s naturally caffeine-free, which makes for a soothing sober nightcap.
Ingredients:
Instructions:
Bring a cup of water to a rolling boil on the stovetop. Place the rooibos tea bag in your favorite mug, then pour in the lemon juice and honey. Top with the cinnamon stick and slice of fresh ginger, then cover all these ingredients with hot water. Allow to steep for 3 to 5 minutes, and remove the tea bag. Enjoy this beverage while it’s steamy.
Whether you want to limit your alcohol intake or abstain altogether, these irresistible winter mocktails are the alternatives that your body is craving. Plus, they taste good too! Whip up a batch for yourself on a cool winter evening or to impress your guests at a holiday party!
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Read this post How To Schedule A 7 Day Home Workout Plan (& Free Challenge) on keep it simpElle.
I’ve been working out at home (and delivering classes from home) consistently for nearly 4 years now. Over that time, I think I’ve pretty much figured out the best 7 day workout plan, for all levels, and how to schedule…
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Wholistic fit living is a different way of thinking about health, wellness, and fitness. Ultimately, it gives us a chance to zoom out.
When you hear the word, “health,” usually exercise or diet comes to mind, right? Of course, these things are important for us to feel our best, but long-term wellness is about so much more than that. Real, sustainable health needs a wholistic, or whole body, approach, especially as we work to embrace joyful aging and feeling great in every season of life.
This is where the 8 Dimensions of Wellness, developed by Dr. Margaret (Peggy) Swarbrick, come into the picture. While there are many ways to think about wholistic health, I love that this framework makes it easy to connect with and see how each area of our lives impacts us.
Each of these pillars dives beneath the surface to examine:
When creating your roadmap to mind-body health, so you can feel your best in every season, all of these factors play a role—so let’s look at how.
The health industry often focuses on this dimension; the strength, resilience, and function of your body—and it’s important. However, where the fitness industry often gets it wrong is the focus on pushing your body at all costs and doing more than your body can handle. This mentality can lead to injury and a start-and-stop way of working out—which means you aren’t reaping the benefits of physical fitness because you’re not being consistent (or are continually hurting yourself).
The physical dimension best serves your health when you meet your body where it’s at and choose movement that not only feels good but uses proper form so you avoid injury and pain.
Put It Into Practice: While there are many ways to choose the right movement for your body, strength training is one of the best formats for building long-term muscle. Instead of going to the gym and figuring it out yourself, start a 14-day free trial of Lindywell and get instant access to our Weight Training Series. This will allow you to build strength with weights while being very intentional with your movements, leading to better results and less pain and injury.
This dimension refers to pursuits and behaviors that sharpen your brain and reduce the risk of cognitive decline. It’s about immersing yourself in new skills or information, maintaining a sense of curiosity, and seeking out intellectual enrichment. This may not sound important to your health, but data shows that those who identify as “lifelong learners” report more:
They’re also less susceptible to chronic stress, depression, or other mental health issues. All of this is key to your mental health and wellness, which in turn, of course, affects every single area of your life.
Put It Into Practice: Challenge yourself to develop a new hobby, whether it’s learning how to speak a new language, crocheting a scarf, or planting a garden. I love learning about interior design to create a life-giving and comfortable home that impacts all areas of my life—from enjoying the learning experience itself to implementing new things in my home.
This dimension refers to the awareness of your emotions, modulating them in a constructive way, and respecting the emotions of others. Research shows that the ability to determine how you feel, and then use healthy coping or problem-solving skills to deal with that emotion, referred to as emotional regulation, can boost quality of life and alleviate clinical symptoms.
Those who regulate their emotions also tend to prioritize other beneficial habits such as nutrition, fitness, sleep hygiene, and stress or anxiety management.
Put It Into Practice: One way to improve your emotional awareness is breathwork. An intentional breathwork practice will teach you to be mindful of emotions while accepting them without judgment. It can also help you tap into your self-compassion, release feelings that do not serve you, and return to a state of calm rather than staying in a stress state.
If you want to practice breathwork with some guided support, join one of live our Exhale Hour sessions.
This is an area of wholistic fit living that is rarely ever connected to health in our modern wellness culture—but is so incredibly important. Loneliness and isolation can actually worsen health outcomes whereas, a sense of connection with community and friends will improve them. A thriving social circle (even if it only includes a few people!) can:
You can learn more about how friendships impact your health through the work of Dr. Andrea Bonior, one of the most well-known researchers in this space. Her book The Friendship Fix shares fascinating data and stories that illuminate the importance of this dimension of health.
You can also dig deeper into connection in my new book Well to the Core, where I share about the power of community and its impact on our health. I also share some simple but actionable strategies for creating deeper connections within your world.
Put It Into Practice: Creating social connections and cultivating the ones you already have takes intentional practice as an adult. Start by planning a date night if you have a partner—even if you can’t leave the house (hi parents, I see you!).
To connect with current friends, invite them to do something, like take a pottery class or get coffee. If you’re looking to build your social circle, consider ways that you can meet people who align with your values, like joining a book club, taking an art class, or finding another meet-up in the community.
This dimension refers to having a deep sense of meaning in your life, with or without a religious faith tradition. For me personally, this includes spending time in prayer, reading scripture or even meditating on scripture throughout the week. For you, that might mean taking a walk in nature or connecting with the higher power you believe in.
Regardless of what you believe, spiritual well-being makes it easier to feel gratitude, access inner peace, and maintain a hopeful outlook in hard circumstances, all of which come in handy during those difficult seasons that we all go through.
When it comes to wholistic fit living, this is also important in ways you might not have realized. Data shows a direct correlation between spirituality and self-actualization, personal growth, resilience, psychological wellness, prosocial behaviors, satisfaction, and even immune strength.
Put It Into Practice: Having a regular gratitude practice is so important in helping me tap into my spirituality and sense of meaning in life. An easy way to do this is with a gratitude journal (even a note app on your phone). Use this time to reflect on what you’re thankful for each day.
The things you write down can be simple (I am grateful for my warm cup of coffee each morning), or even existential (I am grateful for the opportunity to be alive right now). No matter how you approach it, gratitude is spiritually nourishing and supportive of your health, whether you’re religious or not.
This dimension refers to applying unique skills, talents, and passions toward work that enriches your life and the impact that has on your health. Regardless of how you apply those talents and passions—from building a career to taking care of your family or traveling the world—doing what you love decreases stress, boosts your mood, and expands your social circle.
Put It Into Practice: Do you enjoy what you spend your days doing? If the answer is no, consider what shifts you need to make to discover more fulfillment in your life. There is always an opportunity for change in some way, whether big or small, but you have to see it and choose it first.
This dimension refers to the responsible management of financial resources. This, in turn, empowers you to establish realistic plans and live within your means, which leads to a greater sense of calm and comfort. While this may seem disconnected from wholistic fit living, financial security is actually one of the main determinants in both long-term mental and physical health outcomes.
Actions like monitoring cash flow, eliminating debt, or saving for important milestones can create the financial freedom to enjoy life, instead of fretting about how you’ll afford basic necessities. We can also see this importance through Maslow’s Hierarchy of Needs. The second layer of the triangle is safety, which is impacted by stable and sufficient income, and is one of the most important.
Put It Into Practice: This dimension of health doesn’t mean you need to have a lot of money. It means you have to understand how to manage it so that you can feel supported in having what you need to live happily and comfortably.
One of the ways I’ve pursued growth in this area of my life is by working with my friend Natalie, who also happens to be a financial advisor. Together, she helps me understand my personal values and how to better align my finances with those values. Listen to my interview with Natalie on the Balanced Life.
Where you live, who you interact with, and what you encounter influence your overall health and longevity. This is especially true when you consider the power of nature on health. Data has found that spending at least 120 minutes in nature (or urban green spaces) each week can increase your level of happiness while reducing the risk of obesity, cardiovascular issues, diabetes, mental illness, cognitive function, and asthma hospitalization.
Put It Into Practice: Set aside time each day to spend time outside, whether you take a walk or just sit on your porch or in a nearby park. My daily walks have become necessary for my mental health. At first, it was hard to prioritize the time but now I look forward to them—and even end up walking much longer than I intended because it feels so good to not only move my body but to be outside in the sunshine and fresh air.
Wholistic fit living has little to do with your fitness level (though physical fitness is important), and more to do with zooming out. When you broaden your lens via the 8 Dimensions of Wellness, you can see that so much of your life has an impact on how you feel physically and mentally, both in the moment and long term. At Lindywell, we value long-term, sustainable, whole-bod health above all else and encourage you to do the same.
If you want to get started with wholistic fit living in your life, check out my book, Well to the Core, where we cover real-life examples, experiences, and ideas for bringing these dimensions into your everyday life.
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Want to get strong but hate the gym?
No problem!
With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!
It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!
If you’re ready, click the sections below to get right into the action:
Alright, let’s do this thang.
This is the Advanced Bodyweight Workout (Do 3 Circuits):
See our section below on advanced bodyweight exercises to see how to do each of these movements!
I do use a door-frame pull-up bar in the video, but you can do table bodyweight rows (see the video below) if you can’t do a pull-up yet or if you don’t have a pull-up bar!
Another option is to do dowel rows, as we outline in The 5 Best Pull-up Alternatives:
Lastly: this workout will have you sweating like a pig and leave you sore all over the next day.
If you’re just moving beyond the Beginner Bodyweight Workout for the first time, this workout might seem ridiculously difficult, which is fine.
The goal will be to go through as many circuits as you can without breaking form.
“WHAT IS A ‘CIRCUIT’?”
As Coach Lauren describes in the video above, in a circuit routine you’ll do each exercise in succession without a break in between (if you’re able).
Our goal is to give you a full-body workout that leaves you panting.
“HOW LONG SHOULD A BODYWEIGHT WORKOUT LAST?”
Go at your own pace, but the above 3 circuits and your warm-up and cool-down will take you about 25-30 minutes.
And speaking of warming up and cooling down…
Before you start, do a WARM-UP:
Don’t forget to warm up. You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, jog up and down your stairs, etc. Since we are doing advanced movements here, the warm-up becomes even more critical.
Also, if you want to stretch and cool down after your workout, here’s a routine you can run through:
If you are following this bodyweight workout plan because you’re trying to get in great shape without needing a gym, download our free guide: Strength Training 101: Everything You Need to Know. It’ll provide an exact plan to follow for growing strong.
Let’s go through each movement in the Advanced Bodyweight Workout Circuit, so we can ensure you’re doing each move correctly!
1) BODYWEIGHT SQUAT
If you want even more instruction, here’s how to do a proper bodyweight squat:
2) ASSISTED ONE LEGGED SQUAT
3) ONE-LEGGED SQUAT (PISTOL SQUAT)
Here’s our video How to Master the One-Legged Squat:
4) WALKING LUNGE
5) JUMP STEP-UPS
6) ASSISTED PULL-UPS (WITH BAND)
A resistance band is a great tool to help build strength for proper pull-ups. It’s part of our arsenal for getting your first pull-up.
You can get different types of exercise bands with different levels of strength, or a variety pack for easy progression.
Put your foot in the exercise band and pull yourself up.
Here’s a video on How to Tie the Resistance Band for Your Pull-up:
7) NEGATIVE PULL-UPS
If you don’t have a resistance band, you can do negative pull-ups instead. Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the ‘starting position’ of a pull-up. Then repeat!
This is a great way to build up enough strength to eventually get your first pull-up.
8) PULL-UP
We have a full guide on proper pull-up form so you can hone your technique.
9) CHIN-UPS
Much like a pull-up, but with your palms facing toward you.
Here’s a video going over the proper pull-up and chin-up form:
If you can’t do pull-ups or chin-ups, you have another option…
10) INVERTED BODYWEIGHT ROW (OVERHAND)
An inverted bodyweight row can be a great “pull” exercise if you can’t do a pull-up yet, or if you don’t have a proper pull-up bar nearby. Because a good sturdy table can be used for inverted rows:
11) INVERTED BODYWEIGHT ROW (UNDERHAND)
12) ASSISTED BODYWEIGHT DIPS
With a resistance band, you can start performing assisted dips. A great exercise while you build up strength for normal dips.
13) BODYWEIGHT DIPS
14) KNEE PUSH-UP
15) ELEVATED PUSH-UP
16) REGULAR PUSH-UP
We have a whole article on how to do a proper push-up, but we also cover it extensively in this 5-minute video:
17) DECLINE PUSH-UPS
18) KNEE PLANK
19) PLANK
20) SIDE PLANK
21) JUMPING JACKS
If you are looking for even MORE bodyweight exercises you can use in your workouts, make sure to check out our mega-resource:
“The 42 Best Bodyweight Exercises You Can Do Anywhere.“
As I said earlier, this whole routine is scalable based on your ability. For example, here is a sample routine for somebody who has conquered the Beginner Bodyweight Workout but can’t do the full routine above:
“WHAT IF THE ADVANCED BODYWEIGHT WORKOUT IS TOO EASY FOR ME?”
Hm, well then, can you do 4 circuits instead of 3? Or have you tried a circuit that would make you worthy of a Spartan?
Whatever your fitness level, find a way to push yourself a little harder, get better, be faster, and grow stronger.
We cover this extensively in our guide, Tracking Your Fitness Progress.
Keep track of:
Then make sure you do more next time!
“HOW OFTEN SHOULD I DO THE ADVANCED BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days. It’s a message we really strike home in our guide, “How Often Should I Work Out?”
You don’t build muscle when you’re exercising, you build muscle when you’re resting, so try not to do a strength training routine (of the same muscle groups) two days in a row.
I like to follow a training pattern of:
Alternatively, pick one of these fun exercises to do on your off days instead!
If you’re still uneasy about this advanced workout, start with our Beginner Bodyweight Workout instead. You can download a worksheet to get started when you sign up for our free weekly newsletter:
This should help you get started with a really powerful bodyweight training routine. But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts.
If that’s you, we have MULTIPLE options to take the next step. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want a daily prompt for doing workouts at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Enlist in the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating these advanced bodyweight moves into your training.
4) Level Up Your Workout! If you’re looking for more workout routines to follow, I got you covered:
I’d love to hear how this workout was for you.
Leave a comment below with your results or any questions you have on advanced bodyweight training and how else we can help.
For the Rebellion!
-Steve
PS: Where do you go after you’ve crushed the Advanced Bodyweight Workout? Well, have you ever heard of the PLP Progression? There’s really no limit on how challenging that can get.
Good luck!
###
All photo sources can be found right here: [1]
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Do you find your grip a limiting factor in the gym (I see you chin-ups and deadlifts)?
Or in everyday life (looking at you, pickle jars)?
If so, don’t worry! We’ve got a handle on this (pun 100% intended).
As the lead trainer of our 1-on-1 Online Coaching Program, I’m going to outline a number of helpful, handy (sigh) stretches and exercises to help eliminate pain and build you some powerful, useful hands and a strong grip.
Now, it goes without saying that the hands and forearms are anatomically complicated areas.
I am also not your mother, or your doctor. If anything in the article below causes pain, or your pain is not alleviated by these stretches – call in the pros!
See a physical therapist or sports massage practitioner.
We use our hands for EVERYTHING.
Whether it’s everyday tasks like carrying groceries, opening jars, and lifting suitcases, or gym-related activities like chin-ups, rows, and deadlifts.
Of course, you probably also type at your computer for hours – with resulting aches and pains at the end of the workday.
Guess what?
Stretching out the hands and building up a strong grip can help in all of those areas.
A strong grip has even been correlated to lower mortality rates – and you can also imagine the usefulness of a stronger grip for aging individuals if they happen to slip.
Our point is that it’s always better to have a stronger grip!
This is a favorite area of expertise for me. I’ve worked my grip for years and years, and have even won some grip competitions:
In fact, I’m currently typing this one-handed while squeezing coal into diamonds with my other hand.
Not really, but I promise my grip strength is above average.
SO WHERE TO START?
The hands are complex, and training them can seem just as complicated.
We’ll simplify matters a bit and you can categorize the grip exercises into the following general types:
This is what you probably think of when you think of a “strong grip”. This is the whole hand closing in around something. A strong handshake. None of that dead-fish handshake stuff!
Think of making an alligator mouth with your hands, and chomping down. In this grip, there tends to be a lot more work/stress on the thumb. This is important to work, as the thumb is a vital part of a strong grip!
This is similar to crush, but rather than the ability to close, this type of grip tests the ability to hold.
Every action has an opposite reaction, right? This type of grip work is all about strengthening the opposing muscles. We were built to grab and hold onto things, so these muscles will not be as strong.
Taken from torokhtiy.
Wrist movement and wrist stability are the focus here. In order to be able to transfer energy from the body through the hands (for opening those pickle jars) we need to make sure every link in the chain is strong.
PUTTING IT ALL TOGETHER
When putting together a grip routine of your own, it’s a good idea to cycle through these different types of grips over the course of the week, in order to work different muscles and different angles.
If you have to pick just a few, I’d put my money on stretches, crushing, and extension to get your hands strong and keep them healthy!
Before we go further, I want to mention that if you’re improving your grip as part of a strength training practice, you’ve come to the right place!
We have a free guide Strength Training 101: Everything You Need to Know, that will walk you through every aspect of building muscle and growing stronger.
Want in?
Grab it for free when you join the Rebellion (that’s us!) below:
Here are the best exercises you can do to strengthen your grip quickly:
Next, let’s talk about some stretches and exercises to perform at the gym.
#1) STRETCHES AT THE GYM
The only addition I have to your stretching routine that can be done at the gym is banded wrist stretches. The addition of the band can help open up your wrist joint a bit more. The band should be pulling in the opposite direction of the stretch (fingers face one way, band pulls the other way).
10-15 repetitions.
#2) EXERCISES AT THE GYM
While we recommend picking up some grippers as specialized grip equipment, there are TONS of options to work the grip at the gym with existing equipment! This is certainly not an exhaustive list, but should give you plenty of ideas.
The one warning I give for any of these exercises is WATCH YOUR TOES. The grip can give out fast and unexpectedly, so we don’t want to crush any little piggies!
This list is certainly not exhaustive, but it’ll get you started!
Other Easy-Grip Exercises to Integrate:
Things can get really crazy when you start combining exercises…Plate pinch farmer’s walks with bumper plates, anyone?
…and speaking of NF Coaching, if you’re worried that your grip strength is holding back your training, we can help!
Our certified coaches can do an assessment, design a program to increase your grip and overall strength, and provide support and accountability. It’s kind of like having a coach in your pocket (not literally – via an app).
Plus, our coaching app lets you record and send a video of your movement directly to your coach, so you can take comfort knowing you’re training correctly:
Alright, you’re ready to jump into grip strength training!
I’ve outlined a number of stretches and exercises for you to do, no matter where you are and what equipment you have. Skim over and see what you can add to your daily mix or gym training!
#1) STRETCHES AT YOUR DESK
You might be reading this while sitting at your computer right now.
We put a LOT of stress on our hands and wrists over the course of a day, so take the time to take care of these hard workers!
Below is a quick and dirty stretch routine, just three moves. This is good for a warm-up or just for overall hand health. We spend a lot of the day at our computer with our elbows bent and our hands in a pronated position (palms turned down), therefore stretches with our elbows extended and hands supinated (palms turned up) is a good idea.
The stretches from the video:
Give it a shot, I bet your hands feel noticeably different (and better) afterward.
If you have additional time, the first two stretches can also be done with your fingers forward!
You can also stretch the thumbs out on the desk. Moving into and out of the stretch shown below. You may be surprised how good this feels if you’ve never done it before. Again, 10-15 repetitions.
A final stretch, if you have the time between updating Excel and checking Facebook for the 100th time (I kid, I kid), is stretching your wrists in the direction of your thumb.
If you think about how your hands are often oriented on your keyboard, you’ll see that they are often bent toward your pinky.
So let’s stretch them in the opposite way! Make like you’re about to karate chop someone with one hand. With the other hand, grab the chopping hand and pull it sideways in the direction of your thumb.
Going gently into and out of this stretch for 10-15 repetitions. It may not feel as intense as the previous stretches, but it will still help.
This is certainly not an exhaustive list of hand and wrist stretches, but it should give you plenty to work with!
#2) EXERCISES AT YOUR DESK
Do you know there’s already an excellent piece of grip-strengthening equipment present in many offices? What is that?
The rubber band!
Snag one off that rubber band ball in your desk and do these simple rubber band extensions:
If one band gets too easy, put two or more on! This is a super easy exercise to do while you’re on a phone call or that conference call (that you’re not paying attention to anyway) that gets the blood moving through the hands and helps balance out your vice-grip-like hands.
Another grip exercise that can easily be done at your desk is closing grippers. Now, this does require an investment (~$20/gripper), but you’ll find that these grippers last FOREVER (I still use some grippers that are over a decade and a half old!)
I would personally recommend Ironmind’s “Captains of Crush” grippers.
They are built to last and be strong.
Consider the following when making your gripper purchase:
If you can close the Guide, you’ve got a pretty solid grip. If you can close the Sport, you have way above-average grip strength, in my experience.
A fun bonus with these grippers at your desk is that EVERYONE who sees them will try and pick them up and close them. Great way to start a conversation with your coworkers!
You may be thinking, “Eh, I’ve already got a gripper I bought from the store”. I’ll tell you that the strength in that gripper is probably minuscule compared to Ironmind’s. Time to upgrade!
You may also be thinking, “Eh, I’ve got a tennis ball/stress ball that I can keep by my desk and crush”. Both of those might be better than nothing, but not by much. The grippers will allow smoother movement and quantifiable progress. Did I mention they’re just $20 a pop?
“Jim, I can’t wait. I want to work my grip NOW.” Ok, ok, grab the biggest, heaviest book in the office you have. Grab it in that pinch grip position (fingers on one side, thumb on the other). This may be easy, if so, then “walk the book” in your hand by moving your fingers up and down the spine while you hold it in mid-air. Do this for several trips. Tough!
If you work out at home, there are still a few things you can do.
No (wo)man is an island, and no exercise exists in complete isolation. These grip exercises are a blast, but we hope you can also use them to help strengthen a deadlift, or work toward your first chin-up.
There are also various bodyweight exercises that will help strengthen your upper body AND build your grip strength at the same time.
#1) THE FALSE GRIP HANG
For example, here is a video from our rings course in Nerd Fitness Prime on doing a false-grip hang – and then doing scapular retractions. This is a killer grip strength exercise:
The false grip is an incredibly challenging grip variation that one must learn to build up to a muscle-up (a pull-up that transitions into a dip). Just like before, you can put your feet on the ground to assist this exercise.
#2) CROW POSE
Here’s a video of an exercise that builds up grip and wrist strength, pulled from Nerd Fitness Prime (which contains a course on doing handstands):
A staple of yoga classes everywhere, though we’ll be focusing on it for a different reason than a yogi might. We’re using this exercise as a foundational exercise to build up into the handstand. You won’t believe how much grip strength is involved in the crow pose until you are digging your fingers into the ground!
It’s been said, “There’s never been a strong man (or woman) with weak hands.”
We’d have to agree wholeheartedly. There is never going to be a point in life where you say “Boy, my grip was too strong!”.
You might have some questions about how to mix these exercises in with your normal routine, or how you can use these things to improve your lifts safely and without injury. Or maybe all of the above just overwhelmed the heck out of you and you’re trying to make sense of it all.
If that sounds like you, you’re in the right place.
I’m the lead trainer of the 1-on-1 NF Coaching Program, where we help busy, normal people like yourself build muscle, lose weight, and level up their lives!.
You can learn more about our coaching program by clicking on the image below and scheduling a call with us to see if we’re a good fit!
You have a pair of incredibly useful tools at arm’s length, might as well make the most of them!
We hope you now have a handle on things (have to bring it back full circle). Go out and get a grip!
Leave any questions you have on grip strength or wrist mobility below in the comments.
-Jim
PS: What should you do after you improve your grip and wrist strength? Get started on doing muscle-ups and downward dogs, which you can learn all from our new app!
Try it for free right here:
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Photo Source: Reece & Emma Meins Chalky bar grip
The post How to Improve Your Grip Strength & Wrist Mobility: The 6 Best Exercises first appeared on Nerd Fitness.
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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 AND helps you reach your goals.
Luckily, this is exactly what we do for a living!
I know what it’s like to hate exercise, and ALSO want to lose weight and see results. Ugh.
We’ve built an entire company and community around helping people overcome these obstacles – our Online Coaching Program helps people find exercises they love, and also how to make the right nutritional choices.
We are all on a unique journey and we’d love to help you with yours!
“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.
This is why we’re gonna focus on exercise that doesn’t feel like exercise!
After all, nutrition is like 90% of the equation.
Exercise is merely a supporting actor, which is why we don’t ever NEED to spend time doing exercise we hate.
We’ve already talked extensively on Nerd Fitness on how to eat nutritiously, so I won’t hash that out here.
So let’s talk about exercise.
Sure, it would be great if we all strength trained 5 days a week and got super strong, but the reality is most of us don’t have that time – or the desire – to hit the gym.
And more importantly – the best exercise program is the one you actually do!
Thus today we’re going to focus on TWO key elements of getting more exercise in our lives:
Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day?
Per the New York Times:
Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.
The difference translates into about 350 calories a day…
350 extra calories burned per day ain’t no joke!
As we cover in our “How many calories should I eat every day?” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.
Not only that, but when you factor in inertia (an object at rest tends to stay at rest, and an object in motion tends to stay in motion), it paints a pretty interesting picture:
We spend our lives trying to be more “efficient.” What if the key to weight loss is to be LESS efficient?
From standing up more frequently to parking FARTHER away from the grocery store, every additional step or movement counts. Today’s guide shares TONS of ways to get yourself used to moving more frequently.
I’m actually air drumming and shuffling my feet as we speak!
Who cares what the optimal workout is?
Unless you have a very specific physique you’re trying to build, ANY exercise is good exercise.
From dancing to yoga to climbing to roughhousing with your kids, it all counts.
This brings me to today’s point:
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. Also, any additional calories burned is a bonus!
Exercise can help us make fewer unhealthy food choices. Instead of “I earned this” you can start telling yourself: “If I’m going to exercise regularly, I might as well make it worth it by eating right too.”
Daily exercise is a constant reminder that we are leveling up our lives – that we should continue to make other good choices or we’re practically wasting our time.
This is the type of stuff we focus on – with personalized instruction, with each of our online coaching clients.
Some clients are learning Olympic lifting, while others are simply focusing on taking the stairs more and tracking their food.
We are all on a unique journey and we’d love to help you with yours!
#1) Hiking, especially with friends – Strap on a pair of shoes, get out of the comfy confines of your hobbit-hole, and go explore the world around you!
Make sure you follow our Beginner Hiking Guide on how to find a hiking spot near you, what shoes to wear, what to bring with you, and more.
#2) Walking – No time to hike? Go for a simple 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.
You should know Tim, a member of our Nerd Fitness community who lost 50 pounds – while injured – just by fixing his nutrition and going for long walks every day!
I’m proud that Tim used the philosophies laid out in our online courses under Nerd Fitness Prime to get his results!
#3) LARP – 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 an 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.
Or, if you’re truly nerdy, you can do some Digital Geocaching with Pokemon Go or Harry Potter: Wizards Unite.
#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 at 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 backyard 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 – A few years back, I attended a great conference, Midoricon, and 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.
We work with LOTS of Coaching Clients to get them outdoors and help build them “fun climbing programs” that burn tons of calories but don’t really feel like exercise.
#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 (breakdance fighting, seriously), there’s a martial art out there that will make you feel like a badass.
And might help you defeat your archenemy.
#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 unhealthy lifestyle.
Why not fix your posture, strengthen your legs, get more “fidget time” in, and spend the day being more productive with a standing desk? I have THIS desk and it allows me to switch between sitting and standing.
If you don’t want to stand all day, make sure you read up on our guide, “how to survive sitting all day in an office.”
#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 that.
Self-explanatory.
Moving on…
#13) Clean! – Ugh, nobody likes to clean the house/apartment. It’s not my favorite thing to do. So I instead make a game out of it.
I see how much I can accomplish with a single song blasting at max volume, while probably also dancing. I also CRUSH podcasts while doing the dishes.
Of course, after getting through one song, I figure “Welp, I’ve already started, might as well keep going.”
#14) Try handstands – This is a fun activity that builds up some serious arm and core strength and will leave you sweating bullets after even a few minutes.
So go find a park, go do handstands, cartwheels, somersaults, and whatever else makes you feel young again.
Here’s our guide on How to Do Handstands.
#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 yard and vaulting over picnic tables and bike racks.
Or, you can do it in your office:
#16) Playout – 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 and strength, plus learn to freaking relax.
There are a million kinds of Yoga, including awesome stuff like Acro-Yoga, baby goat Yoga (not kidding), and Yoga with beer.
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 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, or that you have to do 10 push-ups every time you die.
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 musical instruments can burn a boatload of calories too?
I imagine this is doubly true if you’re dancing around like Taylor Davies playing the violin.
#22) Join a Rec League – New in town? Want to be active and meet people? Join a co-ed kickball, softball, or tennis league.
You get to exercise AND it’s a great way to meet new people through exercise!
#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 generally.
You get from Point A to Point B, you save money on gas, and you get a workout.
Plus, you can do it with friends!
Here’s our Guide to Biking if you want some help getting started.
#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.
IT ALL COUNTS when it comes to burning more calories than you consume every day.
#26) Take the stairs. It’s only two flights! And we 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.
Warning: you’ll swear no less than 100 times building furniture. Earmuffs!
#29) Sit in a squat, or pike position on the floor while watching TV. No, not leaning against the couch. Sitting up actively engaging your core!
You can also do some sort of stretch or movement like these bodyweight exercises during commercials (or in the 15 seconds between Netflix episodes!)
#30) Impromptu dance parties. Kids or no kids, I find that great Disney songs are fantastic for bringing out your inner child.
Blast the tunes, dance around the house, and be absurd. WHO CARES! As a wise woman once said…”Let it gooooooo.”
#31) Go for a walk while on the phone. What if you just decided you had to stand for all of your phone calls?
For starters, I know many people who do phone interviews while standing because it makes them more alert and a better guest.
Next: you’re gonna get so many steps in while on the phone without realizing it!
#32) Having an impromptu picnic. Instead of sitting and gorging yourself at the dining room table, why not eat on the floor?
Grab a blanket or a towel, eat in your living room or head out into the backyard, and make it a picnic!
You’ll need to adjust your posture and seating style constantly.
#33) Sit in a squat. We cover this in our “How to Squat” guide, but sitting in a deep squat – often for long timeframes – is built into us as a species! We’ve just become soft from sitting in chairs all day long.
I try to accumulate 15 minutes of “squat time” each day – sitting in a squat while reading a chapter in a book, or journaling, or answering an email with my laptop on the ground.
Here I am sitting in a squat while reading Level Up Your Life (available online and in bookstores nationwide!)
#34) The “Pull-up bar Tax”. Get yourself a door-frame pull-up bar. Put it on a door that you have to cross through regularly.
And every time you go through, you have to do either 1 pull-up, 1 negative pull-up, or 10 seconds of hanging from the bar.
Can’t do a pull-up yet? Learn how to get your first pull-up or chin-up.
#35) Lasers around the house. Set up colored string pulled tightly across your kid’s rooms or in certain hallways, and you have to go over and under the lasers each time you traverse the hallway.
Don’t touch the lasers!
#36) Climb a tree. Your level of safety and ability on this will be dependent on your experience here, but I remember climbing trees like a monkey as a kid and loving every minute of it.
Even if it’s just hanging from a tree branch or trying to scramble up to a low branch, it can be a great way to “exercise.”
#37) The floor is lava. This is both great for exercising around your apartment, for a fun date night or night with the kids, and for playing True American. Though one is slightly more healthy than the other.
#38) Casual Parkour. From avoiding cracks on the sidewalk to balancing on curbs, or jumping from tile to tile, or hopping up onto a bench and then back down, it all counts!
Just get yourself to move differently than you would have otherwise! We are currently working with a woman who has lost 100-pounds through our Coaching Program, and her exercise is all “fun parkour in the woods behind the house!”
#39) Literally fidget more! Yes, from tapping your toes to music and twitching your legs to the beat of the music. Getting up and sitting back down. Doing laps around your office.
You don’t need to get a standing desk or treadmill desk, but there’s a definite correlation between those that can’t sit still and body composition.[1]
#40) Your kid is a backpack! From piggyback rides to playing horsey, staying active with your kids is really powerful in instilling a love of fitness in them.
If you’re a badass mom like Brownwyn – a success story from Nerd Fitness Prime, you can even do pull-ups while your kid holds on!
Here are more tips on how to work out as a whole family.
If you are looking for more guidance beyond the 40 Fun Exercise Suggestions above, we have three options to continue your journey:
1) Join our epic Online Coaching Program! We create personalized programs for each customer based on their lifestyle, goals, and personality. From parkour in the park to just walking more with your children, or even “becoming a badass powerlifter,” we cater each experience to each person.
2) If you’re looking for a bunch of fun ways to exercise, check out NF Journey. Our fun habit-building app helps you move more frequently, eat healthier, and level up your life (literally).
We assign fun missions daily to get you to exercise in a way that doesn’t feel like exercise…because it’ll feel like a side quest instead.
Try your free trial (no credit card needed) right here:
3) Enlist in The Rebellion (it’s free)! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!
I’ll send you tons of free guides and bonuses to help you get started on your journey today.
Sign up below:
No matter which path you pick above, I want you to commit to trying something new, or doing something different, at some point in the next week:
That one thing you always wanted to try but have been putting off?
Today’s a good 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 20 seconds of courage if you have to.
What’s the one new thing you’re going to try this month?
-Steve
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photo credit: Reiterlied 02/52 – Confidence, JD Hancock Garfield, treadmill fall, Denes Paragi © 123RF.com, It’s Always Autumn: Lazer Hallway, lzflzf © 123RF.com
The post 40 Fun Ways to Exercise (Without Realizing It) first appeared on Nerd Fitness.
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