This towel mini flows class uses the same structure as the resistance band mini flows class I shared last month. Instead of a resistance band, however, we’ll use a towel as a prop between our thighs and as a slider. The focus of this class will be inner thighs, with work for our glutes and obliques as well.
If you love class, you can get more by becoming a Patreon member! I have another Towel Mini Flows class up there now that’s also focused on inner thighs and stabilizing through the knees.
Towel Mini Flows Class – Inner Thighs
EQUIPMENT NEEDED FOR CLASS:
Dish towel – We’ll use it as a prop between our thighs AND as a slider. You could use a small pillow or Pilates ball instead. For the sliding portion, you can use a paper plate or magazine cover if you’re on carpet.
In this class, we start with a quick warm up focused on mobility. We then move onto our mini flows workout. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class and turn it into a circuit.
Each of the three mini flows is a short sequence (1:30 – 3 minutes long). You’ll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. We’ll start on the mat and finish standing.
Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Can you believe we are entering the holiday season? I’m not sure where the year went, but I’m happy to bring some joy to you today with our 2020 gift guides!
You’ll find three different categories this year…
TBL Favorites: some of our team’s favorite things this year, including a few small businesses we love to support.
Budget Friendly: great options for gift exchanges, stocking stuffers, and those looking to save money.
Kids + Babies: healthy gift ideas for the little ones in your life.
So without further ado, here are some gift ideas for your loved ones (or for your own wishlist) this year!
TBL Team Favorites
The Koop New York Candle: The W 66th St. scent is described as “walking through central park in the fall” – what else do you need? These candles are all handmade and smell amazing!
Magna-Tiles: Great for imaginations + easy to clean up.
And, don’t forget! One of the best things you can give yourself this season is taking care of yourself so take a deep breath, relax those shoulders, and try to get on your mat today.
Wishing you all a happy + healthy holiday season!
xo,
The Balanced Life Team
PS – Buying a gift for a fellow Sisterhood member this year? Don’t forget to check out our TBL gear for some fun ideas they are sure to love!
I have another quick, fun one-song workout for you. We’ll focus on squat variations, moving to the beat of Kids by MGMT. A throwback that brings me back to college (aging myself here!). The choreography in this squat song workout is easy to follow and I give a preview of the movements in the video below.
If you love workouts like this, you can get access to more by becoming a Patreon member. I have another squat song (different choreography), a prone song focused on glutes, an arm song, and two core-focused songs (core and crunch).
Squat Song Workout – Kids by MGMT
Song workouts are quick and fun, meant to be tacked on to the end of a longer workout or perhaps cardio (a run, a bike ride, etc.). For that reason, there is no guided warm up or cool down with these.
In this squat song, we’ll start with an air squat and gradually dial up theintensity, adding in some jumping.
In the above video:
00:40 Preview of movements
01:24 Song starts
And I have a few other song workouts available for free:
Many of us struggle with the fear of the unknown. The anticipation of what would happen can often be daunting, and for those with anxiety, debilitating. Anxiety can often lead you into a spiral that you don’t know how to escape and while you may feel alone in this experience, you’re not.
Today, Robin talks about her experience with anxiety and how she overcame it. She shares logical and easily applicable tactics to help you take control of your anxiety. If you want to learn how you can distance yourself from paralyzing thoughts, join Robin in today’s conversation.
Show highlights: what you can look forward to in this episode!
Robin shares her story with anxiety
Adjustments Robin made to overcome anxiety
Being proactive in day-to-day practices
How Pilates heightens awareness and creates calmness
The benefits of counseling and cognitive behavioral therapy
This month on Patreon, I shared a Posture Workshop with a 30-min discussion and 45-minute class putting what we learn into action. Think of this quick bodyweight posture workout as a little preview of that. If posture is a topic you’d like to learn more about, check out the workshop on Patreon!
Bodyweight Posture Workout: Upper Body/Core
In this quick upper body and core flow, we’ll focus on posture: opening through the chest, strengthening the upper back/spinal erectors, and mobility/stability of the shoulders. No equipment needed. It’s a great workout to counter the hunching we tend to do working at a desk for extended periods of time.
We’ll start class with some breathing and thoracic mobility. We then move into some side plank work for shoulder stability and core strength. Next we complete a prone series to strengthen the spinal extensors. We finish by putting it together with a push-up-to-prone series. Class concludes with some stretching.
Maybe you’ve felt this way: it’s only a matter of time before someone bursts through the door shouting “fake!”
Then, they’ll have you hauled off to jail as a fraud…or ejected into space as an imposter:
Well, feeling like a phony is a real thing and we’ve found it to be fairly common amongst our coaching clients.
Luckily, we’ve learned a few strategies for overcoming “imposter syndrome,” especially on how it relates to fitness. Today, we’ll share our tips and tricks with you too.
Imposter syndrome exists when a person doubts their skills, talents, or accomplishments, despite external evidence of their competence.
Those who suffer from imposter syndrome feel as though they do not deserve all that they have achieved, and instead incorrectly attribute their success to a combination of luck and deceit.
There is also generally a persistent fear of being seen as a “fraud,” that someone, somewhere, will uncover them for what they truly are.
That’s imposter syndrome.
If you’ve ever felt like you don’t deserve your job or accomplishments, you’re not alone. It’s been estimated that 70% of the general population (evenly split between men and women) have felt the effects of imposter syndrome at some point.[1]
Dr. Valerie Young, an expert on imposter syndrome, states:[2]
Impostor syndrome goes beyond a mere lack of confidence. People who feel like impostors hold themselves to an unrealistic and unsustainable standard of competence. Falling short of this standard then evokes shame.
Yeah, not good.
How do we get like this?
Well, it differs depending on the person, but there are some similarities to be found.
Dr. Young identifies five common characteristics of people who generally feel like a phony, despite the evidence to the contrary.
The five types of imposters are:
The Perfectionist
The Expert
The Soloist
The Natural Genius
The Superwoman/Superman
It’ll be important for us to understand each of these, so we can determine some tools and strategies for overcoming them.
So let’s tackle each of these five types of self-diagnosed “imposters” and how it can relate to your fitness journey.
How to Overcome Imposter Syndrome Part 1: The Perfectionist
What’s going on with the Perfectionist?
The Perfectionist feels like the work they do must be 100% perfect, 100% of the time.
They set insanely high goals for themselves, which often prove unattainable.
Even when the Perfectionist HAS clearly succeeded at a task, they often feel that they should have done better. Then self-doubt creeps in.
There are some pros and cons here:
On the one hand, it’s good to have high goals. This shows a lot of internal motivation.
On the other hand, if the goals are so high that they mentally cripple you, then they’re not serving you well.
How’s this related to fitness?
The Perfectionist will often have an “all or nothing” approach. If they can’t get an hour workout in, then they’re not going to even bother with it.
This isn’t good, because the “perfect” time to workout rarely happens.
What to do instead?
Change your expectations around fitness.
Yeah, an hour workout would be great. But even just a five-minute workout is better than “no workout.”
As Theodore Roosevelt put it:
Do what you can, with what you have, where you are.
With that in mind, here’s a simple 5-minute routine you can do:
Minute #1: 20 seconds of push-ups, 10 seconds of rest, 20 seconds of push-ups, 10 seconds of rest.
Minute #2: 20 seconds of squats, 10 seconds of rest, 20 seconds of squats, 10 seconds of rest.
Minute #3: Plank for as long as you can, then rest until the end of the minute.
Minute #4: 20 seconds of lunges, 10 seconds of rest, 20 seconds of lunges, 10 seconds of rest.
Minute #5: 20 seconds of push-ups, 10 seconds of rest, 20 seconds of push-ups, 10 seconds of rest. (unless you have access to pull-up bar or alternative, then do pull-ups)
The important thing here is to embrace “good enough.”
How to Overcome Imposter Syndrome Part 2: The Superwoman/Superman
What’s going on with the Superwoman/Superman?
The Superwoman/Superman feels like they should excel in every role they take.
Great spouse? Check.
Mother/Father of the year? You bet!
Amazing colleague? Guess who’s clocking in overtime!
The Superwoman/Superman is addicted to this validation, thus they are externally motivated.
Again, we have some pros and cons:
On the one hand, it’s great they want to contribute to the team.
On the other hand, if there’s no one around to praise them, things might not get done.
How’s this related to fitness?
The Superwoman/Superman often needs an outside event to prepare for, like a 5K. Or maybe they want to get in shape for a wedding or a reunion.
Without such an event, they might not feel validated enough to get to work.
What to do instead?
External motivation is a great kickstart, but look to build internal motivation by doing something even if no one else knows about it. Do the task for its own sake.
To build internal motivation, ask yourself: how do you feel before, during, and after a workout?
By constantly reminding yourself of the positive feelings, you can help build internal motivation. This strategy can help wean you away from exclusively being driven by external forces.
How to Overcome Imposter Syndrome Part 3: The Natural Genius
What’s going on with the Natural Genius?
The Natural Genius feels that everything in life should come easy to them. They judge their competence based on the ease and speed of their efforts.
If it takes them a long time to master a task, they just assume they suck. Then they start to feel shame.
Some pros and cons of the Natural Genius:
On the one hand, it’s awesome to have a lot of success in various aspects of life. There’s nothing to feel guilty about!
On the other hand, this feeling of shame might stop you from growing in new areas.
How’s this related to fitness?
If the Natural Genius isn’t instantly good at something, they push it aside:
I can’t bend like that, so I’m throwing away the yoga mat.
I never catch anything, so I’m quitting Ultimate Frisbee.
Everyone is faster than me, so I’m not showing up to the 5K.
What to do instead?
Remember, being bad at something is the first step to being ok at something.
Or…
To help here, look for evidence of something else in your life that was hard – but you pushed through and accomplished it anyway.
It could be something big, like graduating from college, or small, like building a birdhouse.
The important thing to ask: How did you feel after that?
Also, understand that the work is necessary. You’re never going to be good at EVERYTHING. Instead, enjoy the process and the learning curve ahead!
How to Overcome Imposter Syndrome Part 4: The Soloist
What’s going on with the Soloist?
The Soloist believes they have to do everything themselves.
If anyone ever gives them any assistance, it’s a fail, because now they can’t take any credit for the success.
Even if the Soloist finds themselves in trouble, they won’t reach out, preferring to struggle alone.
You’ll often hear the Soloist say things like “I don’t need anyone’s help.”
Like all our “imposters,” there are some pros and cons here:
On the one hand, it’s great to want to be self-sufficient
On the other hand, this may cause unnecessary stress.
How’s this related to fitness?
If the Soloist runs into any health or fitness struggle, they often shut down communication around the topic.
Ironically, we see this from time to time in our 1-on-1 Online Coaching Program. A client will be doing great, kicking-ass with their workouts and nutrition, and they’ll communicate daily with their coach. But the second they run into any snags, they disappear, almost as if…
What to do instead?
Recognize when you feel like going into “hermit mode” and proactively reach out to others!
Truth be told, the best time to do this is actually before you run into trouble.
Look, things will come up:
Work will turn insane.
A tire will go flat.
Your kid will get sick.
One of the best things you can do when struggling (in fitness or anywhere) is to reach out to someone.
One, they might have some advice.
Two, even just an open ear can be helpful when things aren’t so good.
That’s why we actually encourage everyone who joins Nerd Fitness Prime to reach out to our private Facebook or Discord group. Everyone in there is on a similar journey, so when things go bad, the community can relate.
Someone there might even know what to do.
Whether through the Nerd Fitness Rebellion, work, or some other group, finding an “accountabuddy” can be really helpful when trying to get in shape.
Look around and if you see somebody who’s also on a similar path, say “Hey, let’s do this together!!!”
How to Overcome Imposter Syndrome Part 5: The Expert
What’s going on with the Expert?
The Expert defines themselves by what or how much they know.
Believing they’ll look foolish if they don’t know something, they’ll seek out more information. And more. The Expert endlessly researches a topic, always needing to absorb more.
Also, somewhat ironically, the Expert does not view themselves as an “expert,” instead they choose to remind themselves of their ignorance.
Again, there are strengths and weaknesses here:
On the one hand, being curious is awesome.
On the other hand, constantly searching for more information can be a form of procrastination.
It’s tough, but if you can suck it up and pull the trigger to act, the momentum from that initial decision will propel you forward.
Yes, it’s scary to act and less scary to read more. But acting is what will truly make you an expert.
Getting Rid of Imposter Syndrome (Next Steps)
Perhaps you’ve seen yourself in one of these “imposter” subgroups.
It could be in your fitness and non-fitness related words and actions.
As we covered, each “imposter” comes with certain strengths. But there are also weaknesses.
If you find yourself feeling like a fraud, try one of the strategies we covered today:
Reevaluate your expectations around “perfect.”
Search for internal motivation around the work you need to do.
Remember that it’s okay to “suck” at things now and then.
If you run into trouble, it’s okay to reach out for help.
Ask yourself if you really need to read another internet article, or is it time to act.
If you need help acting, I have three next steps for you.
Next Step #1) Our Online Coaching Program: if you find yourself struggling as the Soloist, maybe it’s time to ask for help.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:
Next Step Number #2) If you need a trigger to get you to “act,” check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Next Step Number #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion. It’s the best place to find an accountabuddy.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, I want to hear from you:
Do you occasionally see yourself as an imposter or fraud?
Which one of the subgroups do you recognize in yourself?
Any tips or tricks for overcoming imposter syndrome?
Let me know in the comments!
-Jim
PS: Props to Dr. Valerie Young for helping people overcome imposter syndrome. Young is doing good things in the world.
Being a working mom comes with an array of unique challenges. Breastfeeding on its own can be demanding, but mixing it with working-parent life can be a recipe for stress.
Today’s guest, Kate Torgersen, knows exactly what this struggle is like, and that’s why she created Milk Stork. Milk Stork was birthed from Kate’s own working-parent struggles and she now uses it to help other working moms who are committed to breastfeeding. In this episode, she shares what it’s like for her to be a working mom, the challenges she’s faced this year, and tangible tips to make stress more manageable.
Show highlights: what you can look forward to in this episode!
Robin shares how she discovered Milk Stork
What Kate’s current season of life looks like
Kate’s career path and how Milk Stork started
The way challenges shift throughout parenthood and seasons
What chores Kate doesn’t do and how she balances them
Defining “healthy” for yourself and how intermittent fasting has helped Kate feel her best
Back in the early days of quarantine, I shared a couple workouts using this structure (upper body / lower body). In this 50-minute Circuit Pulse + Tabata Upper Body Class, we’ll go through two strength circuits and finish with a quick tabata.
If you enjoy class, I have more like this available to Patreon members!
Circuit Pulse + Tabata Upper Body Class
EQUIPMENT FOR CLASS:
Set of medium weights (I’m using a pair of 8 lbs and have a single 10 lb for one exercise)
In this class, we start with a guided warm up. It will focus mostly on mobility, mixing in some dynamic movement toward the end to build some heat in the body. We then move onto our circuit pulse + tabata work. We’ll do two strength circuits and finish with a quick tabata.
In each strength circuit, you’ll preform five exercises. You do the full range exercise for 30 seconds then 15 seconds of pulsing then 15 seconds of rest before moving on to the next exercise. Rest for 30 seconds at the end of the circuit before repeating. You complete three sets total.
In the tabata, you preform two exercises, alternating between them, using an interval structure of 20 seconds work / 10 seconds rest x8.
Between each section of class, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed.
We finish class with a guided cool down and stretch.
Workout Breakdown
Times refer to the above video.
02:14 Warm Up & Mobility
07:52 Circuit Pulse + Tabata Workout
Circuit 1
Hammer Curl – Curl Front Extension // pulse curl
RIGHT Concentration Curl // pulse halfway
LEFT Concentration Curl // pulse halfway
Triceps Kickbacks // pulse straight arms
Rev Tabletop Triceps Dip – Hip Lift // triceps dips
Circuit 2
Shoulder Sweep – Shoulder Press // pulse press
Shoulder Shaper – Press Up // pulse press up
Row Narrow – Wide // you choose pulse wide or narrow
Disclaimer: We’re going to be discussing some issues that may be difficult for some going through a tough time. If you (or someone you know) aren’t coping so well, PLEASE see the links at the bottom of this article with some resources from all around the world. Obviously, we recommend discussing this information with your health professional – none of this is a diagnosis, but rather a starting point for discussion.
From here, mental health wizard and resident NF Family Rebel Correspondent, Dan Schmidt, will take it away:
What is Seasonal Affective Disorder?
Aside from being a really clever acronym, Seasonal Affective Disorder (SAD) is a mood disorder that, spoiler alert, has a seasonal pattern.
It’s also known as:
Winter depression
Winter blues
Seasonal depression.
In a nutshell, SAD makes people with ‘normal’ mental health experience depressive symptoms at a specific time each year – most often winter.
SAD can be a cruel, powerful, and damaging arctic foe.
But armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.
How Do I Know if I have SAD?
Most of us feel a little glum in winter… it’s natural to feel a little down.
Cold mornings, less time outside, and often it’s not as easy to get out and do our favorite things:
So for a lot of us, winter just sucks a little.
We’ve known something was up since the 6th century, but SAD remained a mythical creature until the 1980s in the West when it became officially recognized as a mood disorder. While we’re still not 100% sure of how it works; it’s pretty clear to see that SAD especially thrives in the cooler, darker climates.
For example, studies show[1] SAD’s prevalence in the U.S. ranges from around 1% in Florida to 9% in Alaska. Looking around the world, in Oslo, Norway, around 14% of the population will be impacted by SAD,[2] while us lucky buggers Down Under are barely impacted at all, with estimates that only around 1 in 300 Aussies (0.33%)[3] will experience SAD during the “winter.”
Yes, SAD can occur for some people during summer and other seasons, but this is particularly rare compared to winter prevalence.
Common SAD symptoms include:
low mood for most of the day.
loss of interest in your usual activities.
drowsiness and low energy (lethargy).
fatigue, irritability, and severe mood swings.
Irregular sleep patterns (too much and/or too little)
eating more than usual, especially craving sugar and carbohydrates, leading to weight gain.
loss of interest in things you normally enjoy doing.
intrusive or disturbing thoughts.
Depression is not just a fancy word for feeling “bummed out”, and SAD is just as serious as any other depression and needs to be dealt with promptly and effectively. (See the end of the article for a list of mental health services links.)
“But how do I know the difference between general winter glumness, or if I’m being mauled by the SAD beast like Leo in the Revenant?”
Ask yourself these questions:
“Do you feel like you can’t get yourself out of this rut?”
“Have you lost an interest in things that you usually enjoy?”
“Have you felt this way for more than two weeks?”
If so, then it could be time to have a chat with a professional and perhaps seek treatment. Once again, SAD is just as real and can be just as devastating as Major Depressive Disorder; the only difference is the yearly regular onset.
This bitter beast can take over someone’s entire wellbeing, and left untreated, the consequences can be devastating.
So let’s learn how we can slay the SAD, or even better, keep it in hibernation this year, so we nerds can continue to conquer all year round.
What is the best treatment for Seasonal Affective Disorder? (Slaying the SAD Beast)
As with any injury or illness boss battle, you need to use the right medicine weapon to save the day. And there are many weapons you can equip yourself with to slay SAD.
Here is how to treat Seasonal Affective Disorder:
#1) GET SOME LIGHT:
Light helps the body produce serotonin (hormone that affects mood) and reduces the production of melatonin (hormone that makes you sleepy).[4]
Starting with natural light is best, even though it’s not easy. If the sun happens to be peeking out from the clouds, try and get outside for a nice walk. Even on cold or cloudy days, outdoor light can help, particularly in the morning. Making your work and home environments as light and airy as possible and sitting near windows can help too.
If you feel you’re just simply not able to get enough natural light, ‘Light Therapy’is generally one of the first weapons picked up to slay SAD.[5] It can start alleviating symptoms in just a few days and rarely causes any side effects. It’s incredibly simple, and sitting under bright fluorescent globes or in front of a therapy lamp (again, particularly in the morning) has shown to be effective against SAD[6] (anecdotal, but I once met a young woman who started to feel better just by increasing the wattage of her bedroom lightglobes).
#2) EXERCISE AND DIET
Surprise, surprise, our old friends come to the rescue once again. It’s clear[7] that exercise and eating well are key in keeping the blues at bay, so rug up and take a long walk, and be sure to exercise regularly.
Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms.
If you’re really keen to take on winter, try the Winter Is Coming Workout, and start building that summer body early. For those who don’t like the freezing weather, that’s cool (get it?), you can always do Steve’s 20-minute hotel room workout (pro tip: you don’t actually need to be staying in a hotel room to do the workout… that was $250 I’ll never get back).
As for diet, Steve has already highlighted, if you’re going to eat unhealthy foods during winter, let’s at least be smart about it and negate the impact the holidays have on our waistlines. Try your best to provide a counterbalance to those comfort foods, and keep your diet as close as you can to what it is the rest of the year.
#3) THERAPY
Talk Therapy (Psychotherapy) and cognitive behavioral therapy sound scary but really aren’t.
Psychotherapy focuses on helping you to build skills to deal with the stresses in your life, along with identifying and changing negative thinking patterns. Therapies such as these assist with relearning some of the patterns and thoughts in your life that aren’t doing you any good.
It can feel daunting and really weird ‘opening up’ to a stranger at first. But having a coach to talk through your negative thoughts and feelings, someone who can teach you to manage those better, is generally quite effective. Most people will notice an improvement in as little as two weeks. Really, the “weird” stigma is usually the biggest barrier to even doing the thing in the first place!
#4) GET SOME VITAMIN D
When exposure to sunlight is low, your body makes less Vitamin D.[8] According to this study,[9] Vitamin D deficiency affects nearly HALF of the world population. It is important for overall health. Our friends over at Examine say that if your diet is decent and there’s only one supplement you’re taking, it should probably be Vitamin D during these upcoming months.
The research is a little mixed when it comes to Vitamin D’s effectiveness in battling SAD,[10] but some studies[11] do show an improvement to everyone’s depression scale scores (those with or without SAD). Overall, if you aren’t getting enough sunlight in the winter, consider picking up some Vitamin D!
#5) GET AWAY
If you’re lucky enough to have the opportunity (and can do so safely), take a winter holiday in a sunny, warm location if you feel the SAD is lurking too close to home. If you’re looking to save some cash, I’m happy to have any Rebels crash on my fold-out couch during the Aussie summer (a love of cricket, barbeques, and beer is a must [BYOBB]).
Finally, some people with SAD benefit from antidepressant treatment, especially if symptoms are severe. We’re not here to offer any medical advice, so please see your doctor if you think medication may assist you.
Moving forward with SAD (This too shall pass)
It’s normal to have some days when you feel down, and the holiday season can be especially hard for some.
When short days and miserable weather are piled on top of this, it’s easy to see why ‘winter blues’ is so common. But if you feel down for days at a time and you can’t get motivated to do activities you normally enjoy, please speak to someone and see your doctor. This is especially important if your sleep patterns and appetite have changed, you feel a sense of hopelessness, you have intrusive thoughts, or you turn to alcohol/substances for comfort or relaxation.
Above all, take care of yourself this winter:
Be sure to get enough rest, and take the time to relax.
Reach out to a trusted friend, family member, or health professional if you feel you’re having a tough time.
And if someone reaches out to you, remember: We are Rebels, we fight conventional wisdom and smash stigmas. Never leave a fellow nerd behind.
If you feel the bitter, arctic beast starting to rise from its summer slumber, remember that you are not alone, and there are ways to slay the frosty fiend. You are strong enough to beat this, and the entire Rebellion has your back.
Want a little more from us?
If you want to continue your journey with Nerd Fitness, we have three great ways for you to do so:
#1) Our Online Coaching Program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the button below for more details:
#2) Check out NF Journey, our fun habit-building app that helps you exercise more frequently, eat healthier, and level up your life (literally).
#3) Join 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 Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more!
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Alright, that does it for me. Rebels, take care of yourself and each other.
Do you have your own secret weapon to slay the SAD? We’d love to hear from all you Rebels about how you keep your mind healthy during winter; the more ideas we all have, the better! Let us know in the comments!
– Dan
PS – If you, or someone you know, would like further support, here are some excellent links and services that will get you started in the right direction:
Could you use a little something to help you wind down, release tension, and let go of stress you’ve been carrying around in your body?
I just uploaded a brand new workout to The Balanced Life’s YouTube channel and I think you’re going to love it…
This routine will help you to release tension, breathe deeply, and also wind down your mind and body so you can set yourself up for a good night’s rest. Come back to this routine anytime you need to de-stress!
CLICK HERE to view this workout directly on YouTube and make sure to subscribe and you’ll be notified of every new workout!
Remember to take care of yourself this week. You’re worth it.
xo,
PS – Need a little extra self-care? Click here for 3 ways to calm your mind today.
