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Provillus Review

Provillus Regrowth Formula

Provillus is one of the many companies out there that suggest a hair loss cure is just a purchase away. Hair loss is on the mind of many these days, and they’re just one of hundreds of companies claim to have a cure just around the corner.

You Can Visit Official Website Of Provillus : Click Here

What is Provillus?
Said to be a completely natural hair regrowth formula available for both men and women suffering from natural, genetic hair loss, this hair loss treatment seems to be gaining a slew of support from both its male, and even more amazingly, female users. This all natural treatment package comes with two separate pieces: the topical lotion formula for direct treatment and a capsulated nutritional substance. Both of these forms are said to support natural and fast hair regrowth for those suffering from genetic baldness. This treatment method does not provide any guarantee for those suffering from other hair loss causes, though.

What claims are making it so popular?
According to countless Provillus reviews and feedback forums, this treatment seems to have the fastest and most satisfying results out of the entire natural hair regrowth market. It is said to work with the natural changes in your body that are the cause of hair loss in a vast majority of the population. In men, DHT circulates through the blood leading to a thinning of the hair. Eventually, it causes hair growth to stop all together when it binds to hair follicle receptors.

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The process is fairly similar in women, but the naturally released hormone in that case is FPB. Provillus uses a natural compound within the capsule part of the treatment which is supposed to block the circulation of DHT (or FPB in the women’s formula). This pill contains vitamin B6, the most vital vitamin for healthy hair growth, as well as other natural nutrients that are said to be crucial to natural hair growth, such as zinc, biotin, and saw palmetto. The pills also contain an extract form of many herbs, including gotu kola and eleuthero root.

Read More At Official Website Of Provillus

The topical solution included in the treatment process is essentially a Minoxidil compound, an ingredient approved by the FDA, and proven to prevent hair loss, as well as stimulate the growth of new hair. The lotion is made of a 5% or 2% formula of Minoxidil for men and women, respectively. The drug for scalp treatment can cause minor “shedding”, or initial hair loss of the thinner hairs lining the scalp. It may also cause a dry, itchy scalp.

Allergic reactions to the topical lotion are not unheard of, though they do remain rare, occurring sometimes with the non-active ingredient, propylene glycol. Nonetheless, reviews and forums alike are filled with a consistent flow of positive feedback concerning the results. Most customers report results within two months though there are some claims that the product worked within a number of weeks.
Final Provillus Review

Among the online chatter of natural hair loss remedies, there seems to be an overcoming murmur pointing relatively clearly in the direction of Provillus. Likewise, there is more and more information concerning the ingredients used, further promoting its reputation. The capsule form of the treatment remains the most boasted all-natural formula for regrowing hair, while the topical lotion, said to have the fewest chance of side-effects, apparently works with this consumed formula to provide treatment from all angles.

With Provillus reviews across the internet citing noticeable results anywhere between several weeks and two months, this product remains at the forefront, and is one of the highest recommended hair loss treatments on the market today.

Click Here To Visit Official Website Of Provillus

The 100 Reps Fitness Challenge

Original post at : http://saganmorrow.com/healthy/the-100-reps-fitness-challenge/

If you’ve been following my blog from the beginning, you might remember that waaaaaaaay back in 2008, we did a Want to get in shape for the holidays? Feel like you're too busy to commit to a lengthy workout routine? Try the 100 reps fitness challenge! This is a great way to great toned, strong muscles, to challenge yourself, to try new and different exercises, and feel GREAT about yourself all month long. Pin for later or click on the link now to get all the daily workout details!
super fun fitness challenge here on the blog… the 100 Reps Challenge.

The idea behind this fitness challenge was to squeeze in some exercise during the holiday season. Sometimes it gets so busy that we have a tough time making it to the gym or getting in a full workout, especially at this time of year.

Enter the 100 Reps Fitness Challenge!

Every day for the month of December, we will do a different set of exercises for a total of 100 reps each (upper AND lower body each day, for the most part. Whee!).

Some days will be more challenging than others, of course—but the basic concept is to have fun and add a little extra fitness in our lives!

Note: depending on your fitness level, you can do the entire workout all at once or space it out throughout the day—for example, breaking the exercises into 2—4 sets and doing the first couple sets in the morning and the last couple in the evening. Use whatever size of weights that feels right for you.

Are you game?

I’ve created a printable calendar for you in case you want to print out the list of exercises and have it handy all month long.

Or, of course, you can just keep coming back to this blog post to review what exercises to do on which days, plus additional fitness tips!

Disclaimer: Although I am a Certified Holistic Nutritionist, I am not a fitness professional. Please check with your health professional before starting any new fitness program.

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This #fitnesschallenge will help you get in shape in no time!Powered By the Tweet This PluginTweet This
Here is the fitness plan for the first half of the month for the 100 Reps Challenge (come back in two weeks for details on the workouts for the second half of the month!):
Day 1

10 bicep curls
10 hammer curls
20 squats

Repeat this sequence 5 times to complete 50 bicep curls, 50 hammer curls, and 100 squats for our first day of the challenge.

Fitness Tip: Check out some advice from a personal trainer about doing squats by going to Jay’s site.

Day 2

25 regular crunches
25 jumping jacks
25 reverse crunches
25 jumping jacks
25 bicycle crunches
25 jumping jacks
25 full vertical crunches
25 jumping jacks

Complete this sequence for a total of 100 crunches and 100 jumping jacks.

Fitness Tip: Keep your abs tight throughout this entire sequence, while doing both the crunches as well as the jumping jacks. You will have better control and improve your form and posture if you contract your abs.

Day 3

20 push-ups
20 static lunges (for each leg)

Repeat this sequence 5 times for a total of 100 push-ups and 100 static lunges.

Fitness Tip: Even if you have only ever done modified push-ups, try doing push-ups on your toes. Do at least the first couple of each set on your toes if you can before dropping down to modified. Push-ups on the toes work more of your entire core than the modified push ups, so you’re going to get more out of your workout!

Day 4

25 glute bridges
25 bird-dogs

Repeat this set 4 times to complete 100 glute bridges and 100 bird-dogs.

Fitness Tip: For the bird-dog, when you bring the opposite arm and leg in after completing each rep, contract your abs to make it more challenging! Try to touch your elbow to your knee for the best effect.

Day 5

20 calf raises
20 triceps kickbacks

Repeat this set 5 times for a total of 100 calf raises and 100 tricep kickbacks.

Fitness Tip: Hold a dumbbell or two at chest height while performing the calf raises for a more advanced exercise.

Day 6

20-second plank hold
20 tuck jumps

Repeat 5 times to complete 100 tuck jumps and get in a good abs workout.

Fitness Tip: For the more advanced, extend the opposite arm and leg while holding the plank position. Keep your arm and leg in the air for 10—20 seconds, and then switch to the other arm and leg. Remember to keep your back straight and tummy tight!

Day 7

10 front raises
10 lateral raises
10 side lying hip abduction
10 side lying hip adduction

Repeat this set 5 times to complete 50 front raises, 50 lateral raises, 50 abductions and 50 adductions. 100 reps of shoulder exercise and 100 reps of butt/hip exercises. If you can do that entire set all in one go you’re some kind of super hero.

Fitness Tip: If you aren’t sure what size of weights to use, start with heavier ones and as the exercise goes on and you physically are unable to raise your arms, exchange the dumbbells for lighter ones. You will be surprised at how much energy is left in your reserves and how much easier the exercise will seem at that point!

Day 8

20 trunk rotations (do 20 on each side)
20 side lunges (do 20 on each side)

Repeat 5 times for a total of 100 trunk rotations and 100 side lunges. For the trunk rotations, you can use any kind of dumbbell or medicine ball. You can even use two to step it up a notch! With those side lunges, feel free to hold a dumbbell (or medicine ball) at chest height for added resistance.

Fitness Tip: Between each lunge, pause at the starting position to regain your balance and ensure that you are maintaining good posture throughout. Otherwise you might overbalance and fall over. Take my word for it.

Day 9

10 push-ups with rows (that’s 10 each side)
10 crunches
20 leg swings/speed skaters: shift your weight from one leg to the next, swinging the opposite leg behind while using your arms for momentum (20 each side)

Do this set 5 times to complete 50 push-ups with rows, 50 crunches, and 100 leg swings/speed skaters!

Fitness Tip: Switch it up with different types of crunches for each set. Do regular crunches, bicycle crunches, and reverse crunches, or anything else that you can think of to make it more interesting and to target a greater variety of muscles.

Do different types of crunches to make the exercise interesting&target a variety of muscles. #fittipPowered By the Tweet This PluginTweet This
Day 10

10 wall squats: hold for 20-60 seconds (don’t let your knees extend past your toes!)
20 supermans

Do this set 5 times for a total of 100 superman’s and a long-ass time of sitting against the wall.

Fitness Tip: Stretching with yoga positions—try the child’s pose and the cobra—before and after doing the superman will alleviate any pain you might feel if your body isn’t used to moving in that way.

Day 11

20 shoulder presses
20 standing torso twists (stand with your feet hip-width apart and twist your torso to one side, pause, return to the center, pause, and turn to the other side. Pause and return to center. This is one rep.)

Complete this set 5 times for a total of 100 shoulder presses and 100 standing torso twists.

Fitness Tip: Maintain good posture and keep your abs tight, feet hip-width apart, knees slightly bent and shoulders square throughout this sequence. Perform the shoulder presses in front of a mirror to ensure that you have the technique right and are bringing your elbows just to shoulder height before pressing above your head.

Day 12

25 goblet squats (regular squat but holding a dumbbell or other weight in both hands at chest height)
25 crunches

Do this set 4 times for a total of 100 goblet squats and 100 crunches. Mix up the crunches each time: do regular crunches, reverse crunches, crunches using the stability ball, and bicycle crunches, for example.

Fitness Tip: When doing the squats, don’t let your knees go over your toes, and keep your back straight! Stay as upright as possible; move slowly until you get the technique right and watch yourself in a mirror to confirm that you are performing the correct technique.

Day 13

20 triceps dips (for the advanced: you can also do these with your legs elevated)
20 standing side leg raises (20 on each side)

Do this set 5 times for a total of 100 triceps dips and 100 side leg raises.

Fitness Tip: Try doing the triceps dips with only your heels touching the ground rather than having the feet flat for a slightly more challenging workout—this is a good segue between the regular triceps dip and the triceps dip with legs elevated. And for all forms of triceps dips, don’t let your shoulders hunch as you lower your body; keep them away from your ears!

Day 14

20 bent knee leg raises (not to be confused with yesterday’s side leg raises—these ones target the abs)
20 burpees (jump in the air between each burpee to get that heart rate up)

Do this set 5 times for a total of 100 leg raises and 100 burpees!

Fitness Tip: When you get into the push-up position in the burpee, do a push-up before jumping back up to the starting position. Work your body just that little bit extra to feel it that much more and really push yourself to your limits. You are strong and absolutely capable of adding in the push-up!

Day 15

20 dumbbell step-ups
20 dumbbell presses (if you don’t have access to a stability ball, just use any bench or even the floor for this exercise)

Do this set 5 times for a total of 100 dumbbell step-ups and 100 dumbbell presses.

Fitness Tip: When you lower your arms to the starting position for the dumbbell presses, keep them at a 90 degree angle and make sure that your elbows don’t go past your shoulders.

Are you with me? Will you be taking on the 100 Reps Fitness Challenge in December? It’s going to be awesome!

Did you like this article? Share it with your friends!

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The post The 100 Reps Fitness Challenge appeared first on SaganMorrow.com.

A Must-Read Message From Girls Gone Strong

Original post at : https://www.girlsgonestrong.com/a-must-read-message-from-girls-gone-strong/

 

Happy Black Friday.

Yes, we are running a sale, but we will get to that in a minute.

 

More important than anything else, we want to take this moment to update you on what Girls Gone Strong is doing.

 

We’ve spent a lot of time lately thinking about the mission of Girls Gone Strong. It’s been a year and a half since we put the Advisory Board together. It’s a group of world-class experts who have come together to be a common voice to provide trustworthy information for women like you.

 

We’ve developed a number of solutions for women like you who may want to change they way their bodies look, feel, and perform, but we’ve done it in a way that encourages you to be more, not less.

 

We don’t believe in preying on the insecurities of women, like the multi-billion dollar weight loss industry does.  We believe in lifting you up, showing you that you are enough as you are right this moment, and giving you sane, sustainable, and compassionate advice to help you reach your goals, whatever they may be.

 

It might not be as sexy as “tighten and tone your tummy in 10 days,” but we believe you deserve more than that.  We believe that like us, you want to change the world and help women everywhere discover and believe in their power, their worth, and their voice.

 

Remember that when you make a purchase from Girls Gone Strong, you’re not just getting the best health and fitness information to help you reach your goals, you’re supporting a movement that’s changing the way women feel about themselves.

 

And that changes everything.

 

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If you’d like to support Girls Gone Strong, and snag some really great information to help you reach your goals in the process, we are offering up to 50% off our Handbooks today.

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How to Build Confidence Without Being a Jerk

Original post at : http://romanfitnesssystems.com/articles/how-to-build-confidence/

It was New Year’s 2009: I was sitting on the bedroom floor of my New York City apartment and wondering why, despite everything I’d accomplished, I wasn’t happy. I knew that I needed to build confidence.

The problem? I’d been taught that in order to be confident, I needed to keep achieving, and to keep setting and blasting through goals. That’s what every successful person seemed to do.

But when I saw myself, I was a success on paper, but inside, I felt like a fraud.

But why?

Shouldn’t confidence just come from achieving bigger and better things? Shouldn’t we all turn into Batman each time we cross the finish line?

The truth is, that’s not how confidence works. Confidence isn’t some magical pill.

It’s not some inborn trait that is bestowed upon certain people and not others. And it’s not something you get once you start a business, achieve a large goal, or finally find the person you’re supposed to be with.

This is exactly why the typical “fake it till you make it” advice is BS.

We’re putting a band-aid over our problems and trying to ignore them instead of looking at confidence for what it is: a skill that can be learned.

The #1 Myth Holding You Back

Typical advice for learning how to be more confident go like this:

“Just be more confident!”

“Relax and be YOU.”

Feeling like you want to throw up? That’s totally appropriate.

Are supposed to just jump into your Batmobile and hope for the best?

What’s worse is that the images we have of confident men skew towards alpha males, jerks, and aggressive men who are loud and obnoxious.

For women, we think confidence means being an icy, bitch; a Miranda Priestly-type who everyone fears, no one likes, and who you secretly think is so frigid because she never gets laid. And if these are the only examples of confidence that we have to try to mirror, we’re never going to do it.

A New Way of Looking at Confidence

Confidence is self-belief. It’s the hardcore belief that you can do anything you set your mind to: to overcome every obstacle, to rise to every challenge. It doesn’t mean you won’t be scared. It’s the belief that you know you can get through it, even when–and especially when–the shit hits the fan.

Think about an athlete like Michael Jordan, one of the greatest basketball players of all time.

Know how many shots he’s missed? A million? 10 million?

You can bet that every time he missed a shot, and every time that shot cost his team a win, that he felt awful. Confidence isn’t about winning all the time. It’s about showing up despite how many times you fail. I think it’s helpful to know that even a guy like Michael Jordan has had his McStruggles; we can’t get caught up in the idea that successful people don’t fail. The reality is that they fail more often than we think. We just don’t see it.

So how do we start building more confidence?

Introducing: The ‘Flip’ Strategy to Build Confidence

I have a client who would constantly freeze up in conversations and think, “I don’t know what to say!”

Then he’d find a way to either:

Hide in a corner.
Check his phone.
Somehow get out of the conversation.

Imagine what that communicates to everyone else. His behavior screamed: “I don’t believe I’m interesting or good enough. Who would want to talk to me?” And all the advice in the world wouldn’t help him. We’d script out exactly what to say and he’d still might freeze up.

Why?

Because he had a deep-seated belief that he wouldn’t be liked and wouldn’t be able to impress the other people in the room.

Everyone has these thoughts: worries about being judged, what people will think about them, or if they just said the wrong thing. Without consciously practicing, it’s hard to feel confident and not be paralyzed by your thoughts when you’re talking to someone.

Here’s the secret: instead of trying to fight those negative thoughts, let them in. Let yourself think them and don’t try to fight them or push them down. The key is to focus on changing your behavior in the moment.

Here’s how I accomplished this with my client:

We flipped the situation so that he focussed on practicing confident behavior, as opposed to focussing on the negative behaviors that he was trying to fix. When he began to feel like he didn’t know what to say, he let himself feel that while continuing to stay in the conversation. He wasn’t allowed to hide in the corner or check his phone; he had to stay in the conversation for at least 5 more minutes before he excused himself.

How This Can Dramatically Build Confidence

Instead of doing what you’ve alway done, you’re creating new behavior patterns, and when repeated, your mindset changes.

You can still feel like you don’t know how to navigate a conversation with someone you don’t know, but when your brain sees that you’re acting differently, that you’re staying in a conversation even when you’re nervous, it pays attention to that and remembers for the next time. It forces your brain to work past its nerves and to learn the skills it needs to perform better.

When you repeat the Flip Strategy over and over, your brain begins to take the baby steps it needs to move forward.

Baby steps are important. Be it making eye contact for a second longer than your normally comfortable with or taking on an additional responsibility at work, these small wins start to build momentum and soon enough, you’re blasting into the stratosphere.

The most important part: get started, and don’t worry about taking it slowly.

Your Challenge

Think about the one area of your life that you feel you’d like build confidence.

Identify ONE thought you have that prevents you from doing what you actually want to do. For example, if you think about being able to approach someone that you find attractive at a bar and immediately think, “I’ll never be able to do that”. That’s the thought you want to work with.
Then think about just one action you could do to prove that wrong. Maybe it’s forcing yourself to approach just one person everytime you go out. The key here is to make the action SMALL and doable. If you go too big too soon, you set yourself up to fail.
Do the action! Like the client we talked about above, it could be staying 5 minutes longer in conversation, even if you’re only having small talk and are exhausted by the idea of doing it. The only way this all comes together is by taking ACTION–but the right kind of action so you get those small wins.
Rinse and repeat to build the vortex of confidence.

Let us know in the comments how it goes! When you do, I’ll give you feedback and a way for you to keep improving. For more tips on how to build confidence that’s real not faked, and a free gift for RFS readers, click here.

The post How to Build Confidence Without Being a Jerk appeared first on Roman Fitness Systems.

Want to live longer? Try building a guild.

Original post at : http://www.nerdfitness.com/blog/2015/10/29/want-to-live-longer-try-building-a-guild/

As the saying goes, “You can pick your friends, and you can pick your nose, but you can’t pick your friend’s nose.”

Wait. Not that saying. This one: “Happiness is only real when shared.”

We all know that having friends and solid relationships is brutally important to our mental wellbeing, but just how important is it? How about decreasing your odds of mortality by as much as 50%?!

As researchers at Brigham Young University and the University of North Carolina at Chapel Hill discovered, those with poor social connections had on average 50 percent higher odds of death in their study’s follow-up period (an average of 7.5 years) than people with more robust social ties.

So what the hell does that mean? As we are working hard to improve our lives with diet and exercise habits, it’s also damn important to focus on something that can so easily slip away from us thanks to the rise of the internet: social interactions!  Obviously the study isn’t saying that finding a friend will turn you immortal, but it is saying that there is a strong correlation between improving your social connections and improving your chances for a longer, healthier, happier life.

To do that, we’re going to explore a very specific strategy: building a guild. Because it can be tough making friends once we get out of high school and college (or even IN those locations), we’re going to intentionally build a social network.

So, where do we start? We need to create a Round Table like King Arthur.

Why build a guild?

round table

According to legend, King Arthur famously brought in some of the best and brightest warriors from all the land to serve in his court. Because the table is round, no one person has a bigger section of it than another person – in other words, everybody sits at the table with equal influence.

Well, I imagine Brave Sir Robin’s influence was slightly less than the others:

It was this round table that allowed Arthur to learn from the best and become a famous leader in ancient Britain. Or, if you’re more familiar with the awesomely terrible 1993 cartoon (that I freaking loved), Arthur was a football player who got sent back in time by Merlin to save Britain:

This is similar to the concept of a “guild.” Back in the middle ages, guilds were created to collectively help the group succeed financially and professionally. It could have been the mason’s guild, or the thatcher’s guild, the cobber’s guild, painter’s guild, or any other occupation.

In games like World of Warcraft and Everquest, guilds are composed of people who have similar playing styles or interests, giving them chance to hang out with one another and take on bigger bad guys than they could have challenged alone.

Now, just as Arthur understood that social connections and surrounding himself with the right people furthered his cause, ancient economies often revolved around guilds, many of the most successful people I know in the real world rely on their “guilds” too.

They just happen to call it something different: A mastermind group, as explained here in Lewis Howes‘s recently released School of Greatness:

A mastermind is a group of influential individuals who support you to take your business or life to the next level. With the collective mind of the group, you find support, information, and resources to serve you on your path. And you will get there much faster than trying to do it on your own.  The power of the mastermind lies with the people in it and the opportunities you can create from that network.

It’s essential to be a part of at least one mastermind (if not more), and I highly recommend being the creator and leader of one yourself at some point, too. Napoleon Hill, the legendary author of Think and Grow Rich, has a great way to think about masterminds: “the coordination of knowledge and effort of two or more people, who work toward a definite purpose, in the spirit of harmony.” This isn’t actually his description of mastermind groups—it’s really one of his main principles for how to become successful.

The fact that those two concepts overlap so fully—masterminds and being successful—is not a coincidence in my mind. Just like strong social connections are correlated with improved odds of living a long life, masterminds are strongly correlated with improved odds for success.

Now you might say, “But Steve, I don’t have or need a mastermind group. I don’t run my own business and I have a regular job!”

I hear you (I have really good hearing), and that’s why I’m going to tell you why a guild is awesome, even in your situation, and why you should build your own “guild” (or join an existing one!). At its core, a guild can be:

Teams of influencers in your community connected for a purpose (fitness, business, family, hobbies, a love of comics, etc)
A group of people supporting each other to create the life/business they want
A catalyst for business and personal growth
A space for goals and holding each other accountable
A peer advisory board
An education, support, and brainstorming group

Think about it this way: you are reading Nerd Fitness because you are focused on improving your body. Why not take advantages of the opportunities around you to level up your life with a guild, aka a structured social group too? We have accountability partners in fitness; we should have accountability partners in life, too. I cannot speak highly enough of their help:

Somebody who asks us how we’re doing with our iPhone app project
Somebody to keep us on target with writing our new resume
A group of people who can use their networks to connect us with a new company/opportunity

Guilds help you focus on what’s important to you in leveling up your life by using the education, experience, and influence of other people who are mutually invested in your success. When run properly, they allow you to accomplish more in a shorter amount of time than you could ever accomplish alone.

There are two essential components to every successful guild: the right attitude and the right members. The guild’s attitude looks like this:

Friendly and cooperative
Noncompetitive
Willing to be creative and brainstorm ideas/solutions for others’ goals
Supportive of each other with total honesty, respect, and compassion
Not ever, at any point, indifferent

Now, you might already have some ideas of people who would make a great group of people to build a guild with: People who are successful in the way you want to be successful, fun to hang out with, encouraging, and inspiring you to want to be a better person.

But how do you find those people, and how do you bring them together? I knew you’d ask that (I am also clairvoyant).

Here’s how you can build your own guild, step-by-step (day by day…).

How to build a guild

mario and luigi legos

Think of it like a “Build-A-Bear” workshop, but for a peer group of people who help you be more awesome at existing.

There are a few key things you need to decide first. Is your guild an in-person guild or is it an online guild? Both have their advantages and disadvantages, but both require the same thing: people who are interested in being a part of it!

The right candidate to form/join a guild with has:

A strong commitment to the group
Similar success and experience
An agreement about the guild attitude
An agreement on written guidelines created by and for the group
The ability to give and take equally when it comes to advice, support, and resources

To build your guild, start with 3 to 6 people and a simple guild agreement that includes:

The group name – Get super nerdy! The Musketeers? The Purple People Eaters?
How you’re going to connect (in person or via Skype, GoToMeeting, Google Hangouts, phone?)
How long your meetings will be (1 to 2 hours minimum is recommended)
How often you will meet (weekly, monthly, quarterly, etc.)
When and where you will meet: Fridays for lunch? Saturdays at the Library?
The agenda for your meetings: It can be informal, but everybody should bring something they’re struggling with or working on to discuss whenever possible.

Just like anything else, the more concrete you can get with your decisions, the more likely you’ll be to actually do the damn thing! Now, this isn’t simply a strategy for entrepreneurs creating businesses, but for anyone looking to level up their hobbies, relationships, and more. It comes down to setting proper expectations for your guilds:

A literary guild: No, I don’t mean “read a few pages of 50 Shades of Grey and then drink wine and complain about our relationships.” I mean “this month, we will read this book on personal development, and then meet and truly discuss it.”
A running guild: Maybe you’re part of a group of runners at work that runs every day at 5pm and pushes each other to be better at the next 5k or 10k.
LARPing: What’s that? You love LARPing? Amazing. I bet there are some others in your city or town that love to LARP too. Can you get together to discuss tactics, plan trips to the next town, and investigate combining fores with other groups?
Learning a new skill: Are you learning a new skill, habit, or hobby? If you are learning code, for instance, you could create a guild to discuss your progress, help each other learn,  and work on projects together. Learning a musical instrument? Writing your first fiction book? Want to learn how to sew? Same thing!

Sure, it might take 20 seconds of courage to ask people you know to join you in your guild, but you’ll never know if you don’t ask right? If you don’t have people in real life to pull from, I bet there are a few folks in the Nerd Fitness Rebellion Message Boards that would love to be a part of something too. It starts by putting yourself out there and asking others who share your interests to make it a more formal affair.

Once you start to build your guild with the details above, it’s time to have that first meeting, set accountability measures (what happens if you don’t do your homework each week? I like making people pay money to a cause they hate!), and then evaluate regularly with how things are going.

My guilds

SteveSkyDive

I’m personally part of two guilds: one for business, and one for personal development.

My business mastermind is a collection of individuals who also happen to run internet businesses similar Nerd Fitness. We get together a few times a year, in person, and spend the rest of the year exchanging emails on a listserv, connecting with members via Skype, and helping each other out.

My other round table took on a different type of support: we challenged each other to do fun/adventurous stuff!

For example, each month we task each other with a mission that has to be completed by the end of the month. Our group convened via email, shared Google Docs to stay on top of our mission, and kept in touch constantly. We even built in a serious level of accountability so that people actually followed through on their techniques (everybody has to contribute $50 if they don’t finish their mission by the end of the month… and we shame you. Like Cercei Lannister).

The mission changed monthly: One month we had to write and record a song (here’s mine, “Monaco“), the next month we had to create a signature cocktail with a fun name and backstory, and another month we had to build something  (my friend Cash constructed a new end table by hand to put in his apartment).

Are you in a guild?

stormtrooper friends

I’d love to hear your thoughts on creating or being part of a guild. If you’re already part of one, really think about how you are improving the environment of the people you’re hanging out with.

Here’s your step-by-step way to create your own small guild:

Identify 2-3 other people who are interested in the same things you are, and want to level up in a similar way you do. Ask them via email or in person if they want to join your guild
Create a fun guild name, and rules for engagement and membership
Determine how you’ll meet (internet? coffee shop?) and how often.
Schedule your meetings and add a level of accountability
Consistently evaluate the health of the group and how you can improve or adapt it!
Create things you want to accomplish and make sure members of the guild are working to improve themselves daily.

Let’s hear it: Have you ever been part of a guild/mastermind? How did it work out for you? How have you made sure you to surround yourself with more positive influences?

Lastly, would you be interested in being part of a more formal “guild” as explained above, here on Nerd Fitness? I’d love to hear your thoughts on how we can collectively level up our lives, together!

-Steve

PS: A huge thanks to Lewis Howes for letting me pull from his book that launched the other day, School of Greatness. I got a chance to meet Lewis a few months ago and I was immediately struck by how freaking nice he was, and how much he just wanted to hear stories and connect people with others doing big things.

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photo source: Kristina Alexanderson: Stormtroopers, Jonas K: Round Table, Brick 101: Mario and Luigi, Kenny Louie: Indiana Jones

Can You Complete The Green Arrow Workout? Save Star City!

Original post at : http://www.nerdfitness.com/blog/2015/11/02/can-you-complete-the-green-arrow-workout-save-star-city/

Star City is in trouble.

With masked supervillians like Deathstroke, Merlyn, Deadshot, and the League of Assassins terrorizing the population, it’s up to the our friend, Oliver Queen, also known as The Green arrow, to set things right.

Thanks to the popularity of the surprisingly fantastic (and only kinda hokey) show Arrow, Oliver’s battle with the enemies of Star City have been brought to the limelight. If he was a member of the NF Rebellion, Arrow would most definitely be an Assassin.

Admittedly, I didn’t know much about the Green Arrow comic series until I started watching the show; Stephen Amell’s portrayal of the Green Arrow and his training regiment (filmed here at the Parkour gym I’ve visited in California) got me hooked instantly:

Arrow Off Screen Training

And it was his on-screen training with the Ninja Warrior obstacle (the salmon ladder!) that turned me into huge fan:

Arrow On Screen Training

Today, I’m going to take you through a workout that would do the Arrow proud, and make his enemies think twice about once again kidnapping his sister, who can’t seem to stay out of trouble.

We’ve taught you to sprint like The Flash, and train like Batman, now it’s time to dominate life like the Arrow.

The Green Arrow Training Philosophy

If we want to fight crime like The Green Arrow or his heroic female partner The Canary, we need to prepare our bodies with four key aspects of training:

1) BODYWEIGHT TRAINING: The Arrow didn’t hone his skills and build a powerful body by doing machine-assisted bicep curls, smith machine power-curtsies, and ab-coaster crunches. It was done with real world movements that pushed his body to the limit. Thus, we’re only interested in exercises that can be completed anywhere…even a deserted island!

2) PARKOUR AND SPRINTS: Oliver is a master traceur; he’s constructed a body designed to carry minimal body fat but maximum power – allowing him to vault over obstacles or scale buildings at a moment’s notice. He’s pretty damn good at appearing up in the rafters, or on top of buildings, and disappearing just as quickly.

This is all possible because he has focused on clearing obstacles and really building a strong back to allow him to haul himself up into hard-to reach locations. Parkour for the win!

Note: Michael Scott Parkour doesn’t count:

3) MARTIAL ARTS ACUMEN: It’s said that The Green Arrow is proficient in several forms of martial arts including judo, wing chun, taekwondo, as well as eskrima.  The reason he was able to learn these skills so rapidly while trapped on the island is two-fold:

He has a body built for it! It’s tough to be a master martial artist when you’re carrying around excess body fat and no muscle. When you prepare yourself for everything, you can accomplish anything.
He HAS to do it. Oliver Queen was presumed dead after a shipwreck, and spent five years trapped on an island with minimal access to equipment of any kind. During those five years, he learned to hunt, survive, and thrive in some nature’s most brutal environments. His options were to either die, or adapt, evolve, and survive. It’s amazing what we’re capable of when there’s no other option. Now, with the fate of his family, friends, and Star City hanging in the balance, training with conviction is the only option.

4) A DISAPPOINTED GRAVELY VOICE AND HOKEY JOKES. I mean, everything sounds more epic when you do it in a disappointed, gravely voice, even reading famous sports lines. This is probably the most important part of this workout, so it’s probably best to start practicing now. You should probably have a detective with corny commentary joining you too.

Now, before we get into the actual workout, there are two more things I want to tell you: ALWAYS start with a warm-up when you can, and end your workout with a cool-down. The goal below is to pick the level of each exercise that is challenging but that you can attempt safely.

How often should you do the Green Arrow workout? This is a workout that can be completed in any park or location with a bar to hang from, and thus can be done whenever you need a break from fighting crime (or when you want to mix things up from your regular routine)!

Feel free to put on a green hoodie for this, and listen to some epic music.

The Green Arrow Workout

GreenArrow Workout

Alright, you masked vigilante, you…let’s get angsty.

Complete up to four circuits of the following exercises, picking the level of difficulty for each exercise that suits you.  So, complete the recommended number of repetitions for exercise 1, then immediately move onto exercise 2, then exercise 3, etc. After completing all five exercises, rest briefly and repeat the circuit 3 more times if you can!

They are split into four levels:

Intro (Beginner)
Oliver (Intermediate)
Green Arrow (Advanced)
Justice League (Expert)

Remember, we want to build a stronger, antifragile body, and thus we need to consistently increase our strength by progressively challenging ourselves with more difficult movements as we get stronger. As you repeat the workout in the future, see where you can increase your load.

This workout is best completed on a playground or park.  Ultimately, you need two pieces of equipment: a pull up bar or bar to hang from (aka Monkey Bars, the top bar of a swing set, etc.), and a bench on which to jump or do incline push ups. Ready?

Movement 1 [Safety]: The Parkour Roll (5 rolls)

Intro: 3 Beginner Parkour Rolls

Oliver: 3 Parkour Rolls

Green Arrow: 3 Advanced Parkour Rolls

Movement 2 [Explosive Lower Body]: Jumps

Intro: 5 Box squats
Oliver: 5 Tuck jump to silent landings
Green Arrow: 5 broad jumps
Justice League: 5 Knee broad jumps 

Movement 3 [Pulling]: Pull-ups

Intro: 5 second Bar hang, (shoulders pulled down and back!)
Oliver: 5 Jumping and eccentric pull ups
Green Arrow: 5 Dead hang pull-ups
Justice League: 3 Archer Pull ups to each side

Movement 4 [Crawling]: Evasive Movement

Intro: 10 seconds Quadrupedal movement
Oliver: 10 seconds Push up crawl 
Green Arrow: 10 seconds Quadrupedal movement, backwards, upstairs
Justice League: 10 seconds Cat balance

Movement 5 [Lateral Movement]: Side squats

Intro: 5 Ducks under an obstacle 
Oliver: 5 Cossack Squats each side
Green Arrow: 5 Quadrupedal side lunge
Justice League: 5 Locomotion leg movement 

Movement 6 [Push]: Push Strength

Intro: 5 Push-up negative/knee get up

Oliver: 8 Strict Form Push-ups

Green Arrow: 5 Handstand wall walks

Justice League: 5 Handstand push ups (assisted)

Movement 7 [Self-Defense]: Punches and kicks

Intro: 2 punches (left, right) front kick with dominant leg

Oliver: 3 punches (left, right, left) roundhouse kick with rear leg

Advanced: 2 punches (left, left), front leg kick, 2 punches (right, left) roundhouse kick with rear leg

Justice League: Alternate right handed and left handed sets (while surrounded by 4 or more ninjas!)

So, here’s what an entire workout for the intro level looks like:

3 Beginner Parkour Rolls
5 Box squats
5 second Bar hang, (shoulders pulled down and back!)
10 seconds Quadrupedal movement
5 Ducks under an obstacle 
5 Push-up negative/knee get up
2 punches (left, right) front kick with dominant leg

Rest. REPEAT 3x!

Save Star City

Green Arrow Lego

See if you can complete the workout above for a full 4 circuits. If you can only do one set or two circuits, that’s okay. But start training, for the League of Assassins is coming for you.

And they are NOT happy.

Deadshot has you in his sights and Deathstroke won’t hesitate to hack your head clean off.

I’ll leave you with this quote, from Arrow to Superman:

“You remember what we did yesterday? We saved the world – again.

You don’t think that has any value, well think again, pal. The Justice League goes on, with or without you. Look, nobody can question your service or commitment to making things better. If you’re quitting because you think you’ve already done your fair share, fine, we’ll throw you a parade.

But if you’re quitting because it’s easier than continuing the fight, then you’re not the heroes we all thought you were. The world needs the Justice League… and the Justice League needs you.”

If this workout is too advanced, check out the beginner bodyweight routine, and work your way up to the Green Arrow Workout. The Justice League wants to keep you happy and healthy first!

Here are some other fun workout plans if you want to mix things up!

Ninja turtles
Star Wars
Lord of the Rings
The Legend of Zelda

The world needs heroes. Good luck, Arrow!

-Steve

PS: If you are looking for more workout plans, along with high def demonstrations of each exercise, check out the Nerd Fitness Academy, which now allows you to actually complete quests, gain experience points, and level up your life!

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photo source: 1upLego: Flash and Arrow , 1upLego: Arrow Lego  Arrow Screenshot

The One Video Every Woman Needs To Watch

Original post at : https://www.girlsgonestrong.com/one-video/

 

 

(NOTE FROM GGS: Your support and opinion matters and helps us get more information to women who need it. Click here to share and join the conversation on Facebook. )

 

“I’d never met a woman who thought she was beautiful, or who didn’t call herself a work-in-progress, at best.” – Erin Brown, on learning body hatred at a young age from her female role models

 

Think for a moment about the reality of this statement.  It’s stunningly accurate.

 

The message in this video is so critical, because like Erin, so many of us have set out on our fitness journey with intention of “fixing” ourselves.  We think:

 

I’ll love myself when…
I’ll be good enough when…
I’ll be worthy when…

 

But the problem is, we don’t realize that loving ourselves has nothing to do with the weight on the scale, the size of our jeans, or the way our stomach looks.

 

Because the truth is when you get “there,” “there” is not enough.  You still want more, you still want better, you still want different, and you’re STILL not enough.

 

At Girls Gone Strong we believe that the foundation of your fitness journey has to be recognizing that you are enough, as you are right now, with no strings or numbers attached.

 

This is an incredibly important topic, and your support and opinion matter and help us get information like this to more women.
 
===> Click here to share and join the conversation on Facebook. 

 

Stuck at the starting line? Find your “gateway” change.

Original post at : http://www.nerdfitness.com/blog/2015/11/05/stuck-at-the-starting-line-find-your-gateway-change/

“Greatness from small beginnings.” -Sir Francis Drake

Frodo, before he became the savior of Middle-Earth. Katniss Everdeen, before she became the Mockingjay and toppled Panem. In every great story – especially those of heroes – there’s always a call to action in which the future of a character is changed with a single plot point. More often than not, it’s not something monumental, but rather a personal decision that ultimately results in amazing changes on a grand scale:

Katniss didn’t set out to start a rebellion; she simply wanted to protect the life of her sister.
Frodo had no plans of saving Middle-Earth, he just wanted everybody at the Council of Elrond to stop fighting!
Harry Potter had no clue what he was getting into, he just wanted to get out of that darn house!

This is a crucial point in any Hero’s Journey. It’s fun looking back now at each of those moments and wondering “how would the story be different if they hadn’t done [a seemingly insignificant task or decision]?”

As I’ve looked back over the hundreds and hundreds of success stories in the Nerd Fitness community (a few dozen are here), I realized that almost all health and fitness journeys have that moment too. Maybe we don’t have a dramatic, life-changing visit from an owl or Hagrid, but very often we discover something – an exercise, an activity, a mindset that becomes our “gateway” into finally becoming someone who values health and fitness. Permanently.

You’re reading Nerd Fitness, which means you’re intrigued about the idea of getting fit. Maybe you’ve started and stopped dozens of times, tried every diet, chewed weight loss pills, and signed up for the gym and canceled your membership 20 times.

It sucks.

Yet, hope remains. And hope is a damn good thing. Just ask The Shawshank Redemption.

And I have 100% faith and certainty that you will start to build the superhero body you’ve always wanted, but I need you to you keep an open mind about where life can take you. If you are reading this at 400+ pounds and feel like healthy and happy is impossible, remember that many of us started with one change. Heroes all started out normal until they made a single deliberate decision that ended up altering their future.

Frodo didn’t know how his decision to pick up the ring would impact Middle Earth. Katniss didn’t expect to become the Mockingjay and lead a rebellion. They both made one small decision after the next.

One decision, a mountain of change as a result. It can happen.

why Starting with ONE thing Works.

go button

We are all creatures of habit, even when they’re the bad ones. 

The beers we drink to forget the long day at work. The candy we eat every time we go talk to Lois in accounting (I swear she keeps it on her desk for that reason!) The cigarettes we smoke during our break from a double shift at the restaurant. All of these habits started with a deliberate decision, too: the first time you smoked at 16, the beer you stole from Dad at 14, the candy you got from a parent when you stopped screaming in the grocery store…. Over time, they become normal, and that normalcy, if unhealthy, sets us up to fail.

The same is true with the foods and beverages we consume, or the lack of an active lifestyle. Single decisions made repeatedly over time, until the new normal is established. So, we need to start taking deliberate action to get our life back in order, and it starts with making deliberate decisions.

Unfortunately, 99% of conventional methods are garbage.

Let’s start with diets. As a recent study shows, those who diet are doomed to stay fat; essentially diets only treat the symptom, rather than making an adjustment to the source of the problem. Magazines and fitness marketers don’t want you to know that, but they do want you chasing the latest and greatest rather than getting healthy permanently (they don’t make any money there!).

Which is where we come in. No more diets. No short term solutions. No drastic declarations or all-in mentalities. Instead, deliberate, but deliberately small and simple action.

We don’t want temporary change, no matter how great it is. We want permanent improvement, even if it’s tiny.

That’s why you need to find your “gateway change.”

What does a gateway change look like? For that, I want to share two stories from members of our own team at Nerd Fitness!

Staci – Did you know that our very own Staci used to smoke a pack of cigarettes a day and could eat an entire family size box of Kraft Mac and Cheese in one sitting? Yep, the same Staci who just deadlifted 408 pounds at Nationals.

When Staci found Nerd Fitness (thank you Legend of Zelda article!), she was encouraged by members of the NF message boards to try strength training. She worked up 20 seconds of courage to pick up a barbell, and it was like King Arthur pulling the sword from the stone, she and the barbell clicked. It was only after a few months of training that she realized, “if I stop smoking, I will get healthier and stronger faster.” Yup, for many months after Staci started lifting, she still smoked! After quitting smoking, she really dug into her diet (again, to get stronger) and discovered she has Hashimoto’s Disease – she’s now healthier, stronger, and more determined than ever!

It all started because she picked up a barbell.

Alek – Alek, our developer at Nerd Fitness, found his gateway to a healthier life through ultimate frisbee, though it took a while. In fact, while playing ultimate he continued to put on more and more weight, eating 1000-1500 calories a day of candy. It wasn’t until he tested a hypothesis: “if more candy makes me slower and worse at ultimate frisbee, would less candy make me faster and better?” When he discovered that this was in fact true (seriously, sugar, you suck), he adjusted his diet and is now in the best shape of his life!

Meet Jadah and Jen

Jada and Jen

I also wanted to share a story from my friends Jadah and Jen of the uber-popular SimpleGreenSmoothies, who just put out a really great book this week.

Both women were moms who were overworked, over-caffeinated, undernourished, stressed, and who struggled to maintain a healthy weight despite trying every diet out there. This rollercoaster of healthy/not healthy went on and on for years and years until Jadah decided to make one single change at the behest of her mom: “I’m going to swap out my unhealthy breakfast for a simple smoothie with green veggies, fruit, and almond milk.” She didn’t change anything else other than her breakfast! She didn’t change the food she ate, she didn’t count calories, and she didn’t make an effort to exercise more.

She made one deliberate decision: healthy smoothie for breakfast. After a few weeks she noticed an increased amount of energy, and thanks to consuming fewer calories (and more veggies!) from swapping out her old breakfast for a smoothie. And, as a result she eventually saw a distinct change in her life and her waistline.

She soon got her friend Jen hooked, and after a few months they noticed their lives had leveled up together! This one small, simple, but deliberate change had altered their paths. Soon enough, they started analyzing other parts of their lives and sought to make improvements there too. Jen has since run a marathon and Jadah has lost 30+ pounds. They’ve also improved the overall wellness of their respective families, and even built a massive community around their movement! Like, hundreds of thousands of people massive.

I loved hearing their story, as I know how powerful one change can be. Jen and Jadah attacked the problem with a philosophy many of us can relate to: “I know I have a lot of things wrong with my life at the moment, but I can certainly fix one of them. And that’s the only one I’m going to worry about right now!”

It’s amazing what one simple change can do.

Find Your Gateway

gateway

Before you can run, you need to learn to walk. And those first few steps are gonna be pretty comical. Like a baby giraffe. But that’s okay. I heard Jadah give a talk last year at The World Domination Summit, and she said something that I won’t forget: “Take imperfect action.”

Who cares if you don’t have the perfect diet plan figured out, or the perfect workout plan. (Spoiler alert: the perfect [anything] doesn’t exist!)

Once you start to see SOME progress and change, you can then increase the level of difficulty in your decision making process after you’ve built some momentum.

It doesn’t need to be smoothies, either. What’s important is that it’s a deliberate, healthy, small decision that you can repeat daily to reinforce the new habit.

Start walking to Mordor. If Frodo can do it, so can you! Do a mile every morning.
Try yoga. In fact, next week Nerd Fitness Yoga re-launches to the world! (Shameless plug ftw!)
Swap out soda for black coffee or unsweetened tea.
Commit to five minutes each morning of working on push ups and squats.

A single change can be the fire that lights the fuse that gets us going. I’ve seen it happen with thousands of nerds here on Nerd Fitness, and Jen and Jadah have a community of rawkstars who have done it as well.

Your turn. What’s been your gateway change – Did you take a simple deliberate action and have it affect other aspects of your life?

Or are you still struggling to find your gateway change? If so, what’s one new deliberate step you can take today that you can repeat…well, repeatedly!?

-Steve

PS: A huge thanks to Jen and Jadah for sharing their story, and congrats to them on the launch of Simple Green Smoothies – its a book full of simple recipes like the one above, and their story is really fantastic. I’m quite partial to their Green Hulk recipe :)

2 cups Swiss chard, stems removed
2 cups unsweetened almond milk
2 bananas, 1 cup sliced peaches
2 tablespoons almond butter
1 teaspoon vanilla extract

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photo source: Michael Chen: Indecision

Nerd Fitness Yoga Is Now Available!

Original post at : http://www.nerdfitness.com/blog/2015/11/11/nerd-fitness-yoga-is-now-available/

It’s back, baby!

Earlier this summer, we launched Nerd Fitness Yoga here on Nerd Fitness, and 2,000+ rebels took the plunge. Over the past few months, it’s been an absolute blast interacting with them on the NF Yoga Facebook Group and watching them become more flexible every day.

Well, after closing the doors for a few months, I’m excited to announce that we’ve reopened enrollment today, this time for good! In case you didn’t join us back in August, I wanted to tell you a bit about Nerd Fitness Yoga today and encourage you to check it out!

This is, by far, the most polished product we have ever put together, and I couldn’t be more proud of it.

Why is yoga so important?

Mobility and stretching are huge components of living a leveled-up life. After all, what good is a strong body if you can’t move properly to take advantage of it, right?

Over the years, I have attended my fair share of yoga classes and found them to be incredibly beneficial to improving my day-to-day life, not to mention helping me recover from intense strength training sessions.

Yoga + Strength Training = the perfect c-c-c-c-COMBO!

However, yoga classes can be incredibly intimidating. I remember sitting in a car, forcing myself to work up the courage to attend my first yoga class. I worried about things like:

What if I don’t know how to do a move?
How do I know I picked the right type of yoga class?
What if I look like an idiot and I’m surrounded by really flexible people?
What if I rip a fart by accident and earn the nickname Fartman?

I worried about all of these things, and I RUN A FITNESS WEBSITE! So, I set out to create a course that would help Rebels of all ages, shapes, and sizes get started with yoga without having to deal with the problems of trying to find a great studio and work up the courage to join a group class.

That’s where NF Yoga comes in!

What’s In Nerd Fitness Yoga?

Yoga Set

I’ll tell you about what’s in the course quickly:

With Nerd Fitness Yoga, we’ve leveled up our quality big time. We have hours of high quality footage, filmed in a studio that looks like a Super Mario Brothers level, and we’ve optimized the experience for viewing on any device (mobile, tablet, desktop). Seriously, it looks fantastic on any device you’re using.
All the videos can be streamed to any device, or downloaded to any device when you don’t have access to the internet!
Moving through the course and knowing exactly what you’re supposed to be doing is a BREEZE.

Now, I’m not going to go through alllll of the benefits, features, and bonuses that come with Nerd Fitness Yoga, as all of that stuff is listed out in detail right here!

Yes, it will help you get more flexible.

Yes, it’s the perfect complement to any strength training routine.

Yes, it features plenty of corny jokes by yours truly.

Yes, it will make practically every other aspect of your life easier.

Yes, it is all done in a way that makes yoga approachable and fun.

Yes, I want you to check it out! 

I will tell you that it was really fun filming this course alongside professional yoga instructor Kate Marolt and NF Rebel Staci Ardison. I’m so happy that it’s been received so freaking well by members of The Rebellion who have tried it out.

What NF Yoga students are saying

Now, it’s easy for me to say, “NF Yoga is awesome!” but I’m slightly biased… like a parent who thinks their kid is the best at everything.

So I want to share some success stories and testimonials from your fellow community members who have been using NF Yoga for the past few months:

1Amanda

2Kevin

3Double

4Karl

5Mary

jonathan

jason

sarah-christina

And to be honest, these are just a handful of the hundreds of Facebook comments and emails we’ve seen come in over the last few months.

We’ve captured more feedback right here from people from all over the world, young and old, and even families and young kids who are doing yoga with their parents throughout the week. This gets us so fired up!

Discounted Price – This Week Only

We don’t sell a lot of things at Nerd Fitness – in fact, this is only the second course we’ve put up for sale in the past four years!

That means when we do release something, it’s something I have put everything into to make sure it exceeds your expectations. It comes with a 100% money back guarantee, in case you’re still on the fence, as I want to make sure it gets you results like the people above!

So, check it out.

Starting right this second, Nerd Fitness Yoga is available for purchase at a discounted rate. This special pricing will run one week until Tuesday (the 17th) at 9 p.m. EST. Then we will be increasing the price to its normal rate and leaving it there.

You can get the basic level (with full access) and save $12 this week. And if you’re interested in a custom yoga mat (comes with our plus level), you’ll save $22 this week. We even have a payment plan for our basic level if you’d rather spread out the payments over 3 months.

We know the more people who get excited and get started together, the more accountability and momentum we’ll find in the private Facebook group to rally together throughout the holiday season.

If you’re one of the 2,000 Rebels who have already joined us, thanks for taking the chance back in August, and get ready to welcome all of the new students that join us starting today! :)

If this sounds like a community you want to be a part of, but missed your chance in August, this is your window. Get started right away (and save a decent chunk of money) by joining THIS week.

See you on the inside!

-Steve

P.S. We’ll be back to our normal, free weekly articles helping you get stronger, stay fit, and level up your life starting next week! Let’s all finish 2015 strong!

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Cooking 101: How to Navigate a Grocery Store

Original post at : http://www.nerdfitness.com/blog/2015/11/16/cooking-101-how-to-navigate-a-grocery-store/

This is an article from NF Rebel Chef Noel.

For some of us Rebels, a grocery store is a lot like a video game dungeon. It’s dark, wet, oozy, and full of giant spiders…Okay, well maybe not the spiders part. But sometimes it feels that way.

It reminds me of a level from Legend of Zelda! Whenever you, Link, entered a new dungeon, whether it was the Deku Tree or the Water Temple, after wandering around for some short amount of time, inevitably, you found a map and a compass. The map and compass helped you find your other necessities to complete the dungeon: Hidden doors, boss keys, and hook shots. Today, games just have this stuff built right in from the start.

You walk into the store, and you’re overwhelmed. You know not to shop in the middle aisles, but you’re trying to eat healthy and cook for yourself for the first time in your life. You walk around the perimeter a few times and find things like butter, eggs, meat, and vegetables, but there are some things on your list that are missing (coconut oil? bag of almonds?).

Not only that, but every time you find something and move on to seeking out the next item on your list, it seems like you have to walk back across the freaking store to find it, or up and down 2-3 aisles until you by some miracle stumble across whatever you’re looking for. (Or if you’re like me, you walk around until you’ve completely forgotten what you were looking for in the first place!) I know, guys, it’s freaking hard!

If you’re one of those people who gets a mild panic attack when the bright florescent lights of your local supermarket hit you, if you get attacked by a horde of skulltula immediately upon entering, or if you just need a little help figuring out how to wheel your cart around the place without walking the length of The Shire to Mordor, this article is for you.

Once you’ve got the sections of your store down, it’s a breeze. So don’t feel intimidated just yet. We’re going to help you dominate the supermarket sweep and shop like a boss.

A quick note: Nerd Fitness Yoga is available at a reduced rate until tomorrow night (Tuesday)! See the PS in this article for details.

You found a map!

Dungeon_Map_(The_Wind_Waker)

First, we’re going to talk about the general layout of the store. In this article, you read about how the store is set up with healthy things around the perimeter, while unhealthy junk food awaits in the middle aisles.

Let’s take a walk through an average store just to survey our surroundings. Every store is different, but generally, your fruits and veggies will usually be on one side of the store. Keep walking around the perimeter and you’ll come to either meat or dairy. Keep walking and you’ll likely stumble across things like lunch meats, cheeses, or a frozen section. Stores that carry alcohol often keep these items on the perimeter as well. As you walk through your store, you might notice that these things are out of order, but don’t fret. The important part is that these things are around the perimeter.

Check out this amazingly well drawn map to get an idea of my local grocery store’s perimeter layout, likely similar to yours:

Noel Map Scan 1

Now, let’s talk about those middle aisles: the lower levels of the dungeon if you will. You might be more familiar with these aisles if this is the kind of food you’ve shopped for before.

Entering the Dungeon

You know where the frozen pizzas and pudding cups are, and you might be pretty comfortable with the layout of the candy aisle. You might know where to look for Goldfish crackers and Mountain Dew. Hey, no judgement – even “health food” stores like Whole Foods stock their shelves with cookies and gummy bears. It’s good to know where the dangers lie.

How do you deal with these mobs? First of all, if your willpower points are running low, just stay away from these places. Just like you wouldn’t charge into a boss battle on low HP, if you don’t know whether you can get out of the aisle without stocking up on garbage, don’t even set foot in there. This is doubly true if you are shopping on an empty stomach. Stick with the basics (veggies and protein), and get out alive. Come back when your willpower points are full and live to fight another day! Remember, 60% to 70% of purchases in grocery stores are UNPLANNED! So, do NOT underestimate these mobs!

However, for some of the items on your list, you’re very likely going to have to walk through some of the middle aisles. Especially if you’re stocking your paleo pantry.

Again, every store is different, but the middle aisles are often organized by type of food or product: canned meats/vegetables, cereals and other “breakfast foods,” baking items, food storage (Ziploc bags and Tupperware), medicine… you get the idea.

If you are venturing down the aisles, here are the ones you’ll likely need to stock up your paleo pantry:

Baking goods – nuts are often kept in these aisles.
Canned meat – for canned tuna.
Canned vegetables – if you’re into eating canned veggies or need tomatoes or tomato paste for Paleo Spaghetti, this is where you’ll find them.
Frozen vegetables – if you prefer this over fresh or you want to keep these on hand for emergencies.
A bulk section – if your grocery store has it, nuts are often kept here and, because you can buy items in this section in the quantity you desire, they can be cheaper  than buying a brand-name bag of almonds from the baking aisle.
Jams/jellies – this is where the almond butter is kept – stay focused!
The spice aisle – spices and sauces for cooking are often in this aisle, as are cooking oils and vinegar.

If you’re looking for items like coconut milk or soy sauce, check to see if your grocery store has an “ethnic foods” or “Asian foods” section. These items are often located here.

Watch this video to get an idea of what your grocery store run is going to look like. Consider it a shopping speed run.

Now get ready, here’s the full strategy guide: We’re going to walk you through the entire dungeon, from meal plan to recipe, to grocery list, to grocery store.

Acquire these Items, Beat the Dungeon

nintnedo_link between worlds

Now that you know the layout of the store, it’s time to do the at-home prep work, starting with the question we all ask ourselves…”WTH am I going to eat tonight?!” Next we’ll check out the recipe, make the grocery list, and wheel your cart through the aisles.

Once you’ve decided what you’re going to eat tonight, you’re going to look up the recipe. I’ve chosen Paleo Shepherd’s Pie. Now we’re going to make a shopping list out of that sucker. Grab 2 pieces of paper and a #2 pencil. (Okay, not exactly a #2 pencil. Any writing implement will do. But bonus points for #2).

First write down the ingredients from the recipe in the same order as the recipe. If your recipe has two sections like the Shepherd’s Pie does, you can eliminate any re-occurring ingredients (you only need to buy these once) or any stuff you already have (you don’t need to re-stock this item until you’re out.) Here’s what mine looks like:

Noel Grocery List BeforeNote* (My list has foods color coded by section to make it easy for you to visualize the section each food belongs in. You don’t have to do this when you make your list.)

Now, if you’re anything like me, you’re going to want to get in and out of the store as quickly as possible. In order to have the most efficient shopping experience of your life, you’re going to re-organize that shopping list. You have a general idea of where things are in different sections of the store now. Take your list and reorganize it into different sections so you can just walk through that aisle/section, grab what you need off the shelf and move on to the next section. Here’s my reorganized list:

Noel Grocery List After

You can see how I re-organized the list by section. Veggies are together, spices are together, canned goods are together, and meat and dairy are on their own. (Also, after cooking this just once, you’ll have spices and leftovers. Your list will be cut in half for next time!)

Now with grocery list in hand, you can buzz through the aisles and get in and out as quickly as possible!

Help! i can’t find ___!

Clement127_angry hulk

You’ve been in the grocery store for 30 minutes. You’ve dominated most of your list, but there’s that ONE ITEM that you cannot freaking find. You’re frustrated and you just want to get out of there. What do you do?

You can just leave without it. (womp womp)
Or you can talk to an NPC.

Grocery store employees are often super helpful, and I’ve found that when I ask them for something, they’re more than happy to take a break from whatever they’re doing to help you look (if it’s not in the section they work in, they might end up joining your search party too).

Gather up your 20 seconds of courage, find an NPC, and politely ask them for help. You might be afraid they’ll be rude. You might think they’ll think you’re stupid for getting lost. Or there’s always the possibility they just don’t carry what you’re looking for in the store at all. If any of that happens, remember, THAT’S OKAY. The quickest way to be sure is to JUST ASK. If you need some pointers, check out this article on confidence and this article on approaching people before you hit the store.

And what happens if the grocery store just doesn’t have what you’re looking for? You can either focus on the big wins and leave without that ingredient if it’s optional (coconut milk in the Shepherd’s Pie recipe) or conjure a spell and substitute a different one (for example use ground pork, turkey or chicken if they don’t have ground beef).

Don’t let these TINY bumps in the road distract you from the big wins – figure out a way to make the meal!

It’s dangerous to go alone! Take this!

its dangerous cat

Now it’s time to hit the store! If your hands are still feeling cold and clammy at the thought of walking into the market alone, take a friend with you. You can shop together or split the list in two. Each person takes half and you dominate the store in half the time.

If shopping sounds too much like a chore to you, try gamifying it!

Ways to gamify grocery shopping:

Supermarket sweep – get through the store in the least amount of time possible. Use the rules from this post.
Race a friend – split your list in half with a spouse or roommate and each of you tries to complete your list and get through the checkout line before the other person. Be careful! Don’t run over any old ladies or wild children! You’ve been warned!
Spend the least amount of money possible – buy whatever’s on sale or cheap. If your recipe calls for chicken breast, but the store is having a great sale on thighs (and you feel confident enough in your cooking), buy the thighs and alter the recipe a little for the sake of saving some dough.

Now that you have your map, your compass, and a plan, it’s time to get out there and use them in the real world. Let us know how it went!

Did you get your shopping done in record time?
Was the virtual grocery store tour helpful?
How do you get your grocery shopping done in the most efficient way?

Let us know in the comments!

-Noel

PS from Steve – Nerd Fitness Yoga is available for a reduced price until tomorrow (Tuesday) night at 11:59pm EST! Join thousands of Rebels who are getting more flexible, building a healthy habit, and leveling up their lives! See you inside the course!

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Photos: zelda wikia: windwaker map, clement127: angry hulk, Nintendo news: a link between worlds screenshot

Video music: Eric Skiff: 8-bit Music – Chibi Ninja