Now that we’ve gone over specific functional fitness exercises, let’s pull them together to build a workout routine! For most beginners, I recommend creating a full-body practice at first, which includes: Quads (front of your legs). Butt and hamstrings (back of your legs). Chest, shoulders, and triceps: (“push” muscles). Back, biceps, and grip ( “pull” muscles). Core (abdominals and lower […]
The 10 Best Functional Fitness Exercises
A functional fitness workout prioritizes natural movements that help us conquer the obstacles and tasks faced in our everyday life. Here are the best Functional Fitness Exercises: #1) Squats Squats are one of the most fundamental functional movements in our lives. Getting off the ground, moving in and out of chairs, and shoveling snow will all be easier after a regular […]
The Ultimate Guide for Functional Fitness: Exercises and Workout Plans
Functional fitness means training your body for everyday activities, and to make daily motion easier and safer. When we practice functional fitness, it’s for activities like: Carrying groceries Picking up small children Walking in nature Being mobile on the floor Fighting off sharks Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the […]
How Common Is Stress Eating?
The American Psychological Association has found that about a third of Americans respond to stress with food. This research was done BEFORE our global pandemic. So if you find yourself binging in response to the stress of our global pandemic, know that you are not alone here. Our coaching clients, and the NF Coaches themselves, have all found themselves turning […]
How Do I Stop Mindless Eating?
After documenting what sets off our stress eating, we need to formulate a plan on what to do when our anxiety rises. That means it’s time to build…a Stress Response Menu! Our Stress Response Menu will be a list of actions or activities you can do to de-stress outside of eating. Ideally, you’ll do them before an eating episode, but they […]
What Causes Stress Eating?
You may have been surprised in our video above when Coach Justin gives permission to stress eat. Counterintuitive and seemingly counterproductive, I know. But this is going to be important for two reasons. How to Approach Stress Eating Step #1: we need to curb the guilty feelings about stress or emotional eating. I started this guide off by highlighting the frequency of […]
How to Stop Stress Eating
The above video from Coach Justin comes from the Nerd Fitness Prime “Mindset” video series. Justin covers three important lessons I want to highlight, but before we do that, we should ask ourselves a question: “What exactly is stress eating?” Stress eating is consuming food in response to negative emotions like fear, anger, or sadness. When we stress eat, food is […]
Get Started Building Muscle Today
This is a basic overview to get ya started. It really boils down to a few major things: Lift heavy Eat lots of good food Rest Simple to understand, tough to implement. Trust me, I know – I’ve been battling this for the past decade. If you made it this far, and you want more specific instruction, here’s how Nerd Fitness […]
Rest days for building muscle and strength
If you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague). Why? Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy. There’s nothing wrong with EITHER body – […]
I’m not skinny, I need to LOSE weight – what’s different for me?
As Coach Matt explains above, you can actually build muscle and lose body fat at the same time. You just have to be careful about how you do it. We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?” This gist goes like this: If you are eating enough protein, […]