Working out just to lose weight can leave you feeling discouraged, unmotivated, and burnt out. However, taking a wider approach from the perspective of your health and fitness journey can change that.
Today, Robin shares the vast array of benefits that comes with practicing Pilates and these benefits go far beyond the scale.
If you want to be proud of your health and fitness journey, and to find a routine that leaves you feeling strong, energized, and less stressed, join Robin Long in this episode to hear of the benefits Pilates has for you.
Show highlights: what you can look forward to in this episode!
Robin shares what the real purpose behind The Balanced Life is
Why before and after photos can be deceiving
Why it’s more important to focus on how you feel than a number on the scale
Taking a wider look at your progress – beyond the size of your jeans
Robin shares results from members in The Sisterhood
If nothing changes, nothing changes. When you look at the bigger picture, all life changes are built up of small steps and actions. It can be easy to get overwhelmed when you try to take on too much at full-force, but that’s why taking a less-is-more approach is powerful.
In today’s episode, Robin discusses what it means to take a less-is-more approach and how to make those small steps. She explains the importance of consistency and following through with habits so they compound over time. Join Robin in this inspiring episode to learn more.
Show highlights: what you can look forward to in this episode!
Robin shares how she uses her vision board to ground herself
How to take a less-is-more approach in your fitness
The impact 15 minutes a day can have on your fitness
The power of consistency
The compound effect of daily habits
Robin shares success stories from women in the sisterhood
How to make healthy habits and set yourself up for success
Meet Mason, a chemist from Minnesota who is currently celebrating losing over 70 pounds as a member of our Online Coaching Program.
As you can see, Mason has gone through quite the transformation.
Here’s what’s truly remarkable about this story: the time frame!
Mason found Nerd Fitness a year ago, after googling “how to make fitness like a video game” in January 2020.
The fact that THIS is the search that led Mason to us makes me so dang happy.
Like many in the NF Rebellion, Mason felt right at home amongst a group of nerds trying to better themselves. After going it alone for a bit, Mason decided a NF Coach could help him reach his goals.
He recognized he had some challenges, including:
A love of baked goods – “The THOUGHT of cutting out all desserts and sweets made me miserable.”
Workout programs that were too advanced – “I was always told that knee push-ups were the easy variation…but I couldn’t even do those.”
No idea on how to get going – “There’s an overwhelming amount of information when it comes to fitness. I wasn’t sure where to begin.”
Luckily, Mason decided to pick a path and course correct along the way.
365 days later, Mason feels like a new person.
Let’s dig into Mason’s journey and see what allowed him to crush life…during a pandemic!
THE 5 KEYS TO MASON’S SUCCESS
#1) MASON TOOK ACTION
At the end of 2019, Mason knew something had to give:
“After gaining another 10 lbs over Christmas, I wanted to make a change in the New Year.”
The problem?
Mason wasn’t sure what to do!
He started asking himself:
Where do I begin?
What diet should I follow?
How do I start exercising?
Like many of us, Mason started googling for answers.
We’ve all been down this rabbit hole…
Luckily, Mason eventually stopped searching the internet for more information and got to work.
This is an important point: research is great, but action is more critical.
Reading books on working out is for sure helpful. However, no book will ever surpass the benefit of actually trying a work out yourself.
Takeaway: I’m glad you’re here reading Nerd Fitness to level up your life, but don’t forget the most important step: you gotta get going!
In Mason’s own words: “Nerd Fitness was the first program that came down to my level of workouts.
When I started, my biggest struggle was doing a push-up.
I was always told that knee push-ups were the easiest variation…but I couldn’t even do those.
Even the incline push-ups were too challenging. My coach didn’t flinch at any of that though, and programmed wall push-ups first.
A few weeks later, I upgraded to an incline push-up. It then took a couple of months before I achieved my first knee push-up. That was the sweetest feeling.”
“It was the first indication that the program was working and I was making actual progress!
After two more months of training, I achieved my first full push-up.
Now, I’ve started doing diamond push-ups.”
Takeaway: All of us start from a different experience level. That’s okay! Don’t freak out if you can’t do a push-up (or even a knee push-up).
You’re going to have to beat Level 1 before going to Level 2. That’s how any decent game (or fitness program) works. However, if you put in the time, you will get to the next level.
Or as Mason says, “Understand that this is a marathon. It takes time, but consistency is key.”
#3) MASON CREATED SYSTEMS (INSTEAD OF RELYING ON MOTIVATION)
Speaking of consistency, Mason knew he didn’t want to depend on “January motivation” to make his goals.
So he created systems.
“I tried to turn fitness into a habit. That’s helped me stay consistent for the past year. I tell myself ‘Today is Monday. I work out on Mondays whether I feel like it or not.’”
A coach has also been helpful for Mason’s new system too.
“Coaching made me feel accountable to my schedule. Someone else would know if I didn’t do my workout for the day.
But I never was made to feel ashamed or guilty. It was only non-stop encouragement.”
Takeaway: When you make a goal, create a plan or system on how to get there.
Then, ask yourself, “am I doing what I set out to do?”
This course of action will propel you far longer than a single spurt of motivation ever could.
#4) MASON DIALED IN HIS NUTRITION (WHILE STILL EATING BAKED GOODS)
Like many of us, Mason LOVES cookies.
He knew that any program that would forbid them completely was doomed to fail.
So Mason makes them part of his plan:
“Learning balance and intention has been important. For example, I’ve discovered that it’s ok to have a cookie. Just not ten. Each treat is an intentional choice, instead of mindless eating.”
But it hasn’t all been “eat less of that.” On the flipside, Mason has also had to make room on his plate for other nutritious foods.
“I’ve been trying to eat more protein. It’s a big mindset shift where I’m actually trying to eat more instead of less.”
Takeaway: When someone tells us they are trying to eat healthier, generally, we don’t tell them to stop eating anything specific right away. Instead, we tell them to eat more protein (chicken/legumes) and fiber (found in vegetables, fruits, and whole grains).
As Mason says, this is a big mindset shift, as most dieting advice boils down to “stop that.”
#5) MASON ASKED FOR HELP
Here’s how Mason tells it:
“I wanted to join Nerd Fitness Coaching in order to get some structure in my fitness journey.
On my own, I was trying to piece together a plan from a ton of different sources. It was a little overwhelming.
Having a coach who can put together a workout and answer all my nutrition questions has helped me maximize my progress. They took my year-long goal and broke it down into bite-sized chunks.
When I started, my ‘big, impossible, never going to achieve this’ goal was to get under 200 lbs…
Well, I’m currently at 198 lbs and happily maintaining.”
Takeaway: It’s 100% possible to use free articles and videos to help you reach your goals! We’ve seen millions of Rebels achieve amazing feats using nothing but the free guides on Nerd Fitness as a roadmap to move forward.
However, there are also limitations on going alone. You might not even appreciate that you’ve been struggling or stalling.
The important point is recognize when you’ve exhausted progress on your own.
2021 IS UP AND ROARING
I’m super proud of Mason and what he’s accomplished.
If you personally didn’t meet your fitness goals last year, don’t beat yourself over it.
Most of us felt lucky to just tread water, thanks to the Apocalypse Simulator 2020.
It seems like we’re living through the sequel too…
Regardless of what 2021 brings, if you have large goals this year, think about how you can strive for “consistency” with them.
How can you move forward, even just a little bit, each and every day?
This strategy is what allowed Mason to gain his incredible results.
Should you want some one-on-one help for some consistency in 2021, chaos is where our coaching program thrives.
We’ve found that having a plan that adapts to constantly changing situations is really valuable in times like this!
So if you think having a personal Yoda on your side can help with the challenges you’re facing (and the challenges you don’t even know about yet!), we’re here for you.
Confidence on exactly what to do. No guesswork needed, you’ll simply log into our coaching app and follow the plan laid out for you.
A program tailored to your needs. We won’t just say “do this workout” or “eat broccoli.” You can get that for free on the internet. We’ll find out what works best for you as an individual. Plus, if it’s not working for whatever reason, NBD. We’ll absorb that information like a non-judgemental scientist would, and together we’ll create a new path forward.
A partner to help you make your goals. Many people can set goals and hit them by themselves. But some of us can’t (I personally needed a coach to hit my fitness goals too). If you’ve been struggling by yourself, know that it’s okay to seek help from an expert who knows the way.
If you want to make the most out of 2021, we’d love to be a part of your journey.
You can schedule a call to see if we’re right for each other right here:
If you decide not to try coaching, no problem. I’ll still be here offering free guides and corny jokes to help you level up your life.
But if you do decide to join, maybe it’ll be your success story I’m sharing at the end of 2021.
Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know.
Grab it for free when you join the Rebellion (that’s us!) below:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, cue the music. Let’s do this thang.
What are Compound Exercises?
Let’s compare “compound exercises” to “isolation exercises”:
Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves.
Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle.
Front squats would be an example of a compound exercise, because it engages your entire lower body and core, and quite a bit of your upper body too, as you perform the movement:
As opposed to biceps curls, which more or less just trains your biceps:
As we explain in our Guide to Functional Fitness, whenever possible you want to focus on compound exercises.
Why?
Because in everyday life, you don’t use your muscles in isolation!
When you’re placing luggage in the overhead bin, hoisting a bag of dog food from the floor, or hauling your kid to bed, you’re using your muscle groups together.
Just like you would with a compound exercise.
Plus, since you’re using multiple muscle groups at once, you’re taxing your body more when training. This can provide more efficient use of your time in the gym.
In other words, why do three different exercises when you can just do one?
Now that we’ve got that out of the way, let’s get to working out.
The 5 Best Compound Exercises (Bodyweight)
1) The Push-up: The best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.”
Muscles trained with the push-up:
Pectoral
Triceps
Deltoids
Abs
Here’s our video on how to do a proper push-up:
Easier Variation: Knee Push-up
Tougher Variation: Decline Push-up
2) The Bodyweight Squat: This exercise serves a dual purpose – it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!
3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength.
Muscles trained with the inverted row:
All of your back muscles (Latissimus dorsi, rhomboids, trapezius)
It’s certainly the most primal: “pick the weight up off the ground. Done.”
Here’s how to perform the deadlift:
Muscles trained with the barbell deadlift:
Glutes
Erectors (Spinal muscle)
Hamstrings
Pretty much every muscle in your body
9) The Barbell Romanian Deadlift: Think of this as the top half of a conventional deadlift (imagine you’re a “drinking bird” bending over at the waist):
Here are step-by-step instructions on how to perform the Romanian deadlift:
All the muscles in your chest, shoulders, and arms are engaged in order for you to lift the weight over your head. As a bonus, you need to really flex and brace your core, which gets those muscles working too.
Here are step-by-step instructions on how to perform the overhead press:
11) The Barbell Bench Press: Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky.
Repeat! And get strong.
Here are step-by-step instructions on how to perform the bench press:
All of your back muscles (Latissimus dorsi, rhomboids, trapezius)
Biceps
Forearm muscles (dorsal, ventral)
Your grip
Here are step-by-step instructions on how to perform the bent-over row:
Note: The above might be tough if gyms are closed around you. If that’s so, here’s how to build a gym at home (using household equipment).
Start Performing the Best Compound Exercises (Next Steps)
Your mission, should you choose to accept it: commit to trying ONE of these compound movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.
We all start somewhere!
Speaking of starting out…
Have you yet to do ANY of these compound exercises?
Always start out with bodyweight moves and make sure your form is correct!
If it’s a barbell movement, use a broomstick (or PVC Pipe).
When it comes to movements like squats, deadlifts, pull-ups, bench press, etc. – your form is crucial. Develop good habits with lighter weight and you will save yourself months of frustration later and will protect you from injury.
If you’re struggling with certain elements of a movement, don’t get frustrated! Just understand that you’ll have areas in which you can improve.
When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror.
Still uncomfortable with the movements after that? Look around at some local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good trainer) for one or two sessions just to go over the basic movements (or consider working with an online coach).
No matter what path you take, the most important thing you can do: START NOW!
Don’t overthink it. Just pick a compound exercise and learn how to do it. We can add more exercises to your routine down the road.
Want a little help getting going? The perfect next step to start your strength training journey!
You got it.
Option #1) If you want a coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your progress, check out our 1-on-1 Online Coaching Program!
I’ve had an online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below:
Option #2) If you want a daily prompt for doing compound exercises at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, you get to build an awesome superhero in the process!
Try your free trial right here:
Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Compound Exercises covered in today’s guide.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, enough from me. Your turn:
Do you agree with my list of best compound exercises?
Am I missing any?
Any tips or tricks for a newbie just getting started?
Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know.
Grab it for free when you join the Rebellion (that’s us!) below:
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, cue the music. Let’s do this thang.
What are Compound Exercises?
Let’s compare “compound exercises” to “isolation exercises”:
Compound exercises require more than one muscle group working together to complete the movement. This replicates the way your body naturally moves.
Isolation exercises more or less train one specific muscle group. For example, the leg extension machine focuses on your quads, so it “isolates” training that muscle.
Front squats would be an example of a compound exercise, because it engages your entire lower body and core, and quite a bit of your upper body too, as you perform the movement:
As opposed to biceps curls, which more or less just trains your biceps:
As we explain in our Guide to Functional Fitness, whenever possible you want to focus on compound exercises.
Why?
Because in everyday life, you don’t use your muscles in isolation!
When you’re placing luggage in the overhead bin, hoisting a bag of dog food from the floor, or hauling your kid to bed, you’re using your muscle groups together.
Just like you would with a compound exercise.
Plus, since you’re using multiple muscle groups at once, you’re taxing your body more when training. This can provide more efficient use of your time in the gym.
In other words, why do three different exercises when you can just do one?
Now that we’ve got that out of the way, let’s get to working out.
The 5 Best Compound Exercises (Bodyweight)
1) The Push-up: The best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles.”
Muscles trained with the push-up:
Pectoral
Triceps
Deltoids
Abs
Here’s our video on how to do a proper push-up:
Easier Variation: Knee Push-up
Tougher Variation: Decline Push-up
2) The Bodyweight Squat: This exercise serves a dual purpose – it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!
3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength.
Muscles trained with the inverted row:
All of your back muscles (Latissimus dorsi, rhomboids, trapezius)
It’s certainly the most primal: “pick the weight up off the ground. Done.”
Here’s how to perform the deadlift:
Muscles trained with the barbell deadlift:
Glutes
Erectors (Spinal muscle)
Hamstrings
Pretty much every muscle in your body
9) The Barbell Romanian Deadlift: Think of this as the top half of a conventional deadlift (imagine you’re a “drinking bird” bending over at the waist):
Here are step-by-step instructions on how to perform the Romanian deadlift:
All the muscles in your chest, shoulders, and arms are engaged in order for you to lift the weight over your head. As a bonus, you need to really flex and brace your core, which gets those muscles working too.
Here are step-by-step instructions on how to perform the overhead press:
11) The Barbell Bench Press: Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky.
Repeat! And get strong.
Here are step-by-step instructions on how to perform the bench press:
All of your back muscles (Latissimus dorsi, rhomboids, trapezius)
Biceps
Forearm muscles (dorsal, ventral)
Your grip
Here are step-by-step instructions on how to perform the bent-over row:
Note: The above might be tough if gyms are closed around you. If that’s so, here’s how to build a gym at home (using household equipment).
Start Performing the Best Compound Exercises (Next Steps)
Your mission, should you choose to accept it: commit to trying ONE of these compound movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.
We all start somewhere!
Speaking of starting out…
Have you yet to do ANY of these compound exercises?
Always start out with bodyweight moves and make sure your form is correct!
If it’s a barbell movement, use a broomstick (or PVC Pipe).
When it comes to movements like squats, deadlifts, pull-ups, bench press, etc. – your form is crucial. Develop good habits with lighter weight and you will save yourself months of frustration later and will protect you from injury.
If you’re struggling with certain elements of a movement, don’t get frustrated! Just understand that you’ll have areas in which you can improve.
When I started, I really liked practicing all of the movements at home because I could watch a video online at the same time as I was watching myself do it in a mirror.
Still uncomfortable with the movements after that? Look around at some local strength and conditioning gyms and see if you could hire a coach (here’s how to find a good trainer) for one or two sessions just to go over the basic movements (or consider working with an online coach).
No matter what path you take, the most important thing you can do: START NOW!
Don’t overthink it. Just pick a compound exercise and learn how to do it. We can add more exercises to your routine down the road.
Want a little help getting going? The perfect next step to start your strength training journey!
You got it.
Option #1) If you want a coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on your progress, check out our 1-on-1 Online Coaching Program!
I’ve had an online coach since 2015 and it’s changed my life. You can learn more by clicking on the box below:
Option #2) If you want a daily prompt for doing compound exercises at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, you get to build an awesome superhero in the process!
Try your free trial right here:
Option #3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Compound Exercises covered in today’s guide.
Download our comprehensive guideSTRENGTH TRAINING 101!
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
Alright, enough from me. Your turn:
Do you agree with my list of best compound exercises?
Am I missing any?
Any tips or tricks for a newbie just getting started?
There’s a reason it’s become the “unofficial” exercise of The Balanced Life Sisterhood and why we see so many side plank photos from members sharing their excitement when they finally reach their goal of doing a full side plank!
Side plank is a challenging exercise that requires your whole body and a lot of strength – which is why you’ll find it in many of my workouts. It’s so efficient!
It’s an exercise that many people who are new to Pilates struggle with in the beginning and work towards building up to – so be patient with yourself, trust the process, and you will get stronger the more you do it.
Also, remember that modifying is NOT CHEATING. Modifying is a way of working with your body where it’s at and building strength.
To be honest, there are days I modify as well – and I’m definitely not a Pilates beginner. So no guilt if you aren’t a beginner and choose to modify when doing side plank. It’s an amazing exercise in every progression and sometimes it’s good to go back to the basics!
So let’s dive in…
How to do a side plank
To get started, prop yourself up on your forearm, making sure your shoulder is right over your elbow. You want to create a base of support for your shoulder so be careful to not draw your arm in too close. Then lift your rib cage away from your mat to lengthen and align your spine.
To take it to the next level, straightening your top leg, but keeping your bottom leg bent for support. In both positions you’ll get great work for your full body, with an extra focus on the core!
Once you feel strong in this position, the next step is to take both legs up and into a full side plank! Continue to keep your shoulder stacked right over your elbow, lifting from the underside of your body, and pushing down into your bottom leg to keep your legs active and strong!
Feeling really strong and ready for more? For an extra challenge, take that top left and LIFT!
The side plank is a true full body exercise, you’ll work your entire body just by holding it for 10 seconds – no matter which level you are at!
Remember, wherever you are in your Pilates journey and which ever version of side plank you choose today, you’re right where you need to be.
Be patient with yourself, remember to breathe, modify when you need to (some days you’re going to feel stronger than others and that’s totally normal), and trust the process.
And if you have any questions about the side plank, leave them for me below!
xo,
PS – Looking for more Pilates modifications and progressions? Check out my Pilates exercise breakdowns for more details on popular Pilates exercises!
You just need to make sure you have the right program to follow.
Enter the Beginner Bodyweight Workout.
I’m going to take you through a basic home workout today that can be completed anywhere – in your house, apartment, out at a park, in your basement, on the moon, wherever.
Beginner Body Weight Workout Video & exercises
This is the Beginner Bodyweight Workout (3 Circuits):
20 Bodyweight squats.
10 Push-ups.
10 Walking lunges (each leg).
10 Dumbbell rows (use a milk jug or other weight).
In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).
Once you’ve finished all exercises in the circuit, do it again.
If you’re still able after the 2nd run through, go for a third.
Because all of these exercises come one after another, you’re bound to get tired – and that’s okay!
It’s better to stop and take a break than to do an exercise incorrectly.
Before you start, don’t forget to do a Dynamic Warm-Up – Make sure to get your heart rate pumping and get your muscles warmed or you’re just asking for injury.
You can run in place, jump rope, do a few push-ups, pedal on a stationary bike, do some punches and kicks, jog up and down your stairs, and/or twist and swing your arms and legs to get them moving!
“HOW OFTEN SHOULD I DO THE BEGINNER BODYWEIGHT WORKOUT?”
Do this routine 2-3 times a week, but never on consecutive days.
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.
In addition to checking out our Online Coaching Program, make sure you download the worksheet for this workout by joining the Rebellion (our free online community)!
I’ll send it to you right away when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Note: We have helped hundreds of 1-on-1 Coaching clients get started with strength training and other awesomeness – but EVERYBODY starts with bodyweight training like these movements and this workout!
Is Bodyweight Training Effective for Weight Loss?
The question of the day is:
Is bodyweight training effective for weight loss?
Yep! Bodyweight training can be great for weight loss, as long as you have your nutrition dialed in.
If you don’t…then no, it won’t be your magic bullet.
We’ve actually developed our own 10-level nutrition system and mindset blueprint in Nerd Fitness Prime, but let me break this down into some basics:
Eat natural, whole foods whenever possible.
Leave the soda, candy, and junk food out of your system.
Cut back on sugar and liquid calories wherever you can. The stuff is in everything!
Swap out the grains on your plate for vegetables when you can.
Make sure you get enough protein each day (meat, chicken, fish) – this helps with rebuilding muscles and things like that.
You can download a Free 10 Level Diet Guide too when you join the Rebellion and sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
The raw honest truth:how you eat will be responsible for at least 80% of your success or failure.
If you’re doing bodyweight workouts because you’re interested in losing weight, know that training is only 10-20% of the puzzle!
If you need help figuring this all out, or you just want your own Yoda to tell you what to do, you’re in the right place!
We’ve been helping busy people like you train at home and make better food decisions without hating life! It’s our 1-on-1 Online Coaching Program, and it might be a great fit for you.
Schedule a call with us to learn more by clicking on the image below:
After the Beginner Bodyweight Workout: Next Steps!
Do this Beginner Bodyweight Workout for the next 4-6 weeks and focus on getting better.
If doing just one circuit of the workout was really challenging, no big deal!
Write down how you did, and try to do just 1 more rep or exercise next time through.
The whole point is “do a bit more than last time.”
I also have MULTIPLE options for you to take for your next step too. Pick the option below that best aligns with your goals and timeline:
1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, 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) 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 the Beginner Bodyweight Workout sheet so you can print out the sheet and train at home!
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
I’d love to hear how this workout went for you, and how else we can help!
This is what we’ve dedicated our lives to, and you’re now part of a killer community.
Welcome to the Nerd Fitness Rebellion!
You can do this, we got your back!
-Steve
PS: If you’re looking for more workout routines to follow, I got you covered:
Today we’re going to tell you exactly how to restart your fitness journey.
Whether this is the first time you’ve had to “respawn” or the 50th, you’re in the right place.
We help folks restart their exercise or nutrition routines as part of our 1-on-1 Online Coaching Program…and we’re really freaking good at it! Today, we’ll share with you the same strategies we deploy with them.
So how did I know you probably fell off the fitness wagon already?
Because statistically speaking, MOST people have already abandoned or missed out on a lot of the resolutions they’ve set for 2021.[1] Seriously.
However, have no fear. Since we treat life as a videogame around these parts, we’re all very comfortable with restarting or “respawning.”
First, we must…
STEP 1: FORGIVE YOURSELF
I heard a podcast interview recently about a man who had made a huge realization through seeing a therapist.
Specifically, their therapist asked them “Would you talk to somebody the way you talk to yourself?”
I bet the answer is a RESOUNDING “No.”
Nobody deserves that kind of abuse.
We’re often our own worst critic and our own worst enemy:
Do you know that voice in your head, that one calling you a loser or a failure?
Treat it like a different person.
You’re under no obligation to listen to it! It’s not you.
“Oh you think I’m a piece of s** and that’s why I can’t stick with a workout routine? I disagree strongly. I might have some faults, but I’m here, and I’m still trying. So shut up and get out of my way.”
You’re reading this, which means you’re trying. Forgive yourself. Then move on.
STEP 2: ASK WHAT WENT WRONG?
Your goal of working out 2 hours a day and only eating Keto failed after three weeks.
Congratulations!
You conducted an experiment that did not have the results you expected.
That’s neither a good nor a bad thing. Like any other experiment, it just… IS.
So write down specifically what your experiment entailed.
What did you try to do?
I was going to exercise every day.
I was going to run a mile each morning.
I was going to eat strictly Paleo every day.
Look at your list: this is a combination of variables that don’t work for your lifestyle.
SIDENOTE: Learning from the millions of people that have come through Nerd Fitness over the past decade, my guess is that your experiment didn’t work out for one of two reasons:
Your goals were too vague: “I should exercise more this year” – For how long? How often? What kind of exercise?
You tried to change ALL the things: eat 1,800 calories a day (instead of your normal 3,000), go running 5 days a week (when you don’t exercise at all now), and get 8 hours of sleep a night (normally you get 5).
STEP 3: CHANGE A VARIABLE IN YOUR EXPERIMENT
You’re reading this guide, which would lead me to believe you’re interested in trying again to lose weight and get in shape.
To avoid getting the same results, we need to change the variables in the experiment to try and get different results.
You know…
For your next attempt consider adjusting one of the following variables.
Remember, any good experiment has accurate measurements for their changing factors! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.
We need to be exact with your variables.
Let me give you some suggestions:
Change the exercise variable:Did you actually enjoy the exercise you attempted? If you discovered that you hate running, great! Never do that again. “Exercise sucks,” so I would pick something you actually enjoy.
Try a substitution rather than addition: ADDING a brand new exercise routine into a busy schedule can be really challenging. Fortunately, you can focus on substituting or adding in a way that doesn’t take up more time: nutrition! How you eat is 80-90% of the weight-loss equation, and you’re already eating every day. So focus on substituting a vegetable for fries once a week, or swapping sparkling water for soda. You can also keep a food journal and change up your breakfast twice a week.
Adjust your “win scenario”: I get it. You were able to train in your home gym for the first few weeks of this year, going for at least an hour. But THEN…work got busy. And you only had 30 minutes, which wasn’t enough time to get through your workout. So why not set the win scenario at “30 minutes,” or “15 minutes,” or just “1 exercise”? Lower the bar!
This is a 10-year journey we’re on here, so the exercise itself is not nearly as important as building a routine of working out that fits into your life. Lower the bar for what a “win” scenario is.
Example: if you roll out your yoga mat for 1 set of 1 exercise, it counts as a win. Doesn’t matter if did a full hour workout or just a 5 minute set of push-ups. It all counts.
STEP 4: RESPAWN, GET BACK IN THE FIGHT
When you play a challenging video game, you’re going to die. A lot. (I died literally thousands when playing Hollow Knight, one of my favorite games in recent memory).
What happens after you die in a game?
You respawn, and try again!
You’ve learned a new tactic or pattern. You have a new technique. You’ve uncovered a secret. Or you’ve just gotten better. So you try, again.
And again.
And again.
And when you finally succeed?
Nirvana. Adulation. Pure joy.
There’s no shame in failing when it comes to weight loss. We have hundreds of stories of people who kept failing, but kept reading and trying, and then finally – something clicked.
Keep these things in mind when restarting your fitness journey:
Change your nutrition variable – try calorie counting instead of Paleo or vice versa.
Change your workout variable – try strength training instead of running.
Focus on building the routine by making the ‘win scenario’ super small.
Write down your plan, and start executing.
STEP 5: SUPERCHARGE YOUR RESULTS
I know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this email and I have more important stuff to say. So you’re just gonna have to deal with it.
Once you start your new experiment, here’s how you can stack the deck in your favor:
#1) Write everything down. Write down your workouts. Write down what you eat. Treat it like a science experiment, and you’re collecting data! Plan ahead. Be PRO-active (“I will do Strength Training Workout A at 4pm and tonight I’ll have roasted chicken and bacon-wrapped asparagus) instead of RE-active (“What should I do for exercise right now?” and “Ah, what’s for dinner? Oooh, Burger King!”)
#2) Recruit allies to your team. Don’t go this alone, as you’re more likely to succeed based on the people you spend time with and hang around. So recruit allies. Start spending more time with healthy people that empower you (even virtually), rather than unhealthy people that enable you and drag you down. Join a running group online. Find a lifting “accountabilibuddy,” or someone you can check in with.
#3) Hire a professional. There are two types of coaches worth the investment:
An in-person trainer if you are looking to supercharge your form on specific exercises like Olympic lifts, squats, deadlifts, etc. An in-person trainer can be good for people that need the accountability of somebody they’ve paid to meet them in the gym. Although to be honest, with the ongoing pandemic, gym availability and safety can be hit or miss.
An online coach that represents mobile, worldwide accountability. I’ve had a coach for 6 years and it’s changed my life. Knowing that I have a workout and nutrition strategy to follow each day is game-changing.
GET BACK IN THE FIGHT
An old mandrill named Rafiki once taught me: “Yes, the past can hurt. But you can either run from it, or learn from it.”
Okay maybe he taught that to Simba in The Lion King, but I too learned the same lesson:
TO RECAP:
Forgive yourself. You wouldn’t talk to somebody else the way you talk to yourself, so have some freaking compassion. You’re trying.
Identify what experiment you JUST tried. Write down what you believe went wrong over the past few weeks. Congrats – you found a strategy that doesn’t work.
Pick a new path, try a different variable. A good scientist meticulously tracks their data and writes down their hypothesis. I would change one of the following:
Exercise: do less – focus on building the routine and doing it consistently.
Nutrition: change less. If you couldn’t stick with a diet for 3 weeks, it was too restrictive. Try a different path.
Win scenario: don’t let “perfect” be the enemy of “good.”
And then try again.
If you want help here, I have two perfect ways to respawn today.
#1) If you want step-by-step guidance on how to lose weight, eat better, and get stronger, check out our killer 1-on-1 coaching program.
Many of our clients kept respawning for years, and it was only when working with a trained professional that they finally learned how to maintain progress.
#2) If you want an exact blueprint for getting in shape, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Plus, there’s a nice shiny button you can press so you can respawn in our app whenever you want! No judgement, restart whenever.
Looking for a Pilates for Beginners workout that’s quick and effective? Look no further!
In this workout, we’ll start out slow with some breathing warm-up exercises, and then I’ll lead you through a series of strength-building Pilates exercises – modifications included! You’ll end this workout feeling more centered, energized, and aware of your body and breath.
Come back to this workout any time you want a simple but effective routine; anytime you want to fit in a workout but are short on time; or you can even add it on to another workout for an extra kick!
If you’re new to Pilates, this routine will help you become familiar with many Pilates exercises that you’ll also find in a range of our other Pilates workouts; and if you’ve been doing Pilates for a while, you can use this routine to bring things back to basics and slow down a bit to give a little extra focus on form or breathing.
CLICK HERE to view the workout directly on YouTube and let me know how it goes!
xo,
PS – Looking for more Pilates for Beginners workouts? Click here for more!
Looking for a Pilates for Beginners workout that’s quick and effective? Look no further!
In this workout, we’ll start out slow with some breathing warm-up exercises, and then I’ll lead you through a series of strength-building Pilates exercises – modifications included! You’ll end this workout feeling more centered, energized, and aware of your body and breath.
Come back to this workout any time you want a simple but effective routine; anytime you want to fit in a workout but are short on time; or you can even add it on to another workout for an extra kick!
If you’re new to Pilates, this routine will help you become familiar with many Pilates exercises that you’ll also find in a range of our other Pilates workouts; and if you’ve been doing Pilates for a while, you can use this routine to bring things back to basics and slow down a bit to give a little extra focus on form or breathing.
CLICK HERE to view the workout directly on YouTube and let me know how it goes!
xo,
PS – Looking for more Pilates for Beginners workouts? Click here for more!
