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Blog – Nerd Fitness

Blog – Nerd Fitness

Blog – Nerd FitnessThe Ultimate Guide to Building Any Physique (or Skill Set)Exercise sucks. Here’s what to do about it.Parents: How to Instill a Love of Fitness in Your Kids

http://ftr.fivefilters.org/makefulltextfeed.php?url=http%3A%2F%2Fftr.fivefilters.org%2Fmakefulltextfeed.php%3Furl%3Dhttps%253A%252F%252Fwww.nerdfitness.com%252Fblog%252Ffeed%252F%26max%3D5&max=5 Level up your life, every single day. https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/ https://www.nerdfitness.com/?p=1403755 <div class=”format_text”> <p><strong>Earlier in the year, I heard something that made my head explode.</strong></p> <p><span>The 2016 Summer Olympics had just ended. The internet was aflutter with a debate about Usain Bolt, the fastest man on the planet.</span></p> <p><span>The debate was about how quickly Usain Bolt could run a mile.</span></p> <p><span>Scientists, marathon runners, cross country coaches, Olympians, and others had one heck of a debate. People started calculating his pace from 100 meters or 400 meters and extrapolated that out over the course of a mile. Math geeks couldn’t get enough of the thought experiment.</span></p> <p><span>So obviously this begs the question: “Well, how fast does he</span> <em><span>actually</span></em> <span>run a mile?”</span></p> <p><span>There’s just one problem:</span></p> <p><em><span>Usain Bolt has never run a mile.</span></em></p> <p><span>WHAT?!</span></p> <p><span>As pointed out by the <a href=”http://[http://www.newyorker.com/news/sporting-scene/how-fast-would-usain-bolt-run-the-mile?mbid=social_twitter” target=”_blank”>New Yorker</a></span><span>, “Usain Bolt’s agent, Ricky Simms, won’t say whether he believes that his client could run a mile in less than five minutes. But Simms confirmed that the world’s greatest sprinter has, in fact, never tried running that far: ‘Usain has never run a mile.’”</span></p> <p><strong>Let that sink in for a second.</strong></p> <p><span>The fastest man on the planet has never run a mile. In Usain’s mind and his coach’s mind, he’s built to run short distances quickly, so why even bother running a longer distance? He has built a healthy frame designed to do exactly what he needs it to do.</span></p> <p><span>I thought about this, my own training, and the training of the people whose physiques/talent I admire… and it made me come to a logical conclusion:</span></p> <p><em>For most people, <a href=”https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/” target=”_blank”>training in a way that you enjoy</a> will get you 90% of the way there (with a good nutrition strategy). </em></p> <p>However, if you want to LOOK or perform a certain way, how you train IS crucial.</p> <p><span>And like Usain, it may not fit your typical idea of what fitness is. Instead, you’ll be deliberate with your daily choices, training and eating in a way to build the body (and physical performance) you want. </span></p> <p>Follow these 3 missions and learn how.</p> <h2 id=”intro”><strong>Want to look like the superhero of your choice? Change your mind.</strong></h2> <p><img class=”aligncenter size-large wp-image-1413679″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting-713×475.jpg” alt=”lifting” width=”713″ height=”475″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting-713×475.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting-300×200.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting-768×512.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting-160×107.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/lifting.jpg 1280w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>The other day I was talking to a close friend about my personal 3-year transformation thanks to gymnastic rings and advanced bodyweight exercises.</strong></p> <p><span>His response surprised me: “That’s just not me, though. I’m not built like you, like a gymnast, so I can’t train with rings. I don’t have the body type to do what gymnasts can do.”</span></p> <p><span>I have heard things like this from other members of our community, and I bet you’ve said similar things too:</span></p> <ul><li><span>Easy for him to run a marathon, he’s got the body of a runner.</span></li> <li><span>Of course he/she can [do that activity you admire], he/she has genetics like _______.</span></li> <li><span>I need to lose a lot of weight before I can try rock climbing/martial arts/parkour. To the treadmill, ugh.</span></li> </ul><p><span>We see somebody doing something we want to do, or looking how we want to look, and our first thought is “Well, because genetics/lifestyle/opportunity/excuse, they can do that and I can’t.”</span></p> <p><span>We use this mentality to justify our current position, let ourselves off the hook for not trying, explain why we don’t look a certain way, and give ourselves an an excuse why we can’t try/do something.</span></p> <p><span>Or, we might think we need to be a certain weight until we can start doing that thing that we’re intrigued by. So we do a few machines, we run on a treadmill, we do a few bicep curls. We move from diet to diet or from workout plan to workout plan.</span></p> <p><span>We do “fitness,” dislike it, and then also get mad that we’re not building a body we’re proud of and that we don’t like the people on magazine covers.</span></p> <p><strong>THIS IS THE WRONG WAY TO THINK.</strong></p> <p><strong>STOP IT!</strong></p> <p><em><span>This is me smacking you on the nose with a rolled up newspaper. Stop it.</span></em></p> <p><span>The truth of the matter is the exact opposite: our bodies are INCREDIBLE pieces of machinery – they reshape themselves and adapt to whatever is thrown at them.</span></p> <p><span>Run fast, and your body builds muscle in the right places to be more efficient with sprints. Train like an MMA fighter and your body will start to resemble a guy that gets in the octagon. Run distances and your blood cells and joints and muscles start to adapt to covering long distances and tiring less easily.</span></p> <p><strong>So change your thinking right now. FORM (your body) follows function (the stuff you do with your time):</strong></p> <p><span>Gymnasts don’t train on gymnastic rings because they are built like superheroes. The opposite is true: they are built like superheroes</span> <em><span>BECAUSE</span></em> <span>they train on gymnastic rings!</span></p> <p><span>Runners don’t just look like runners and thus run a lot. They look like runners</span> <em><span>BECAUSE</span></em> <span>they run a lot!</span></p> <p><span>MMA fighters aren’t built like machines and thus fight and do martial arts. They look like MMA fighters</span> <em><span>BECAUSE</span></em> <span>they train in a certain way.  </span></p> <p>Usain looks like Usain because he intentionally trains to build that sprinting machine!</p> <p><span>This means you need to identify the TYPE of person you want to look like or have skills like and follow a specific plan to train like them. Or in Nerd Fitness Terms, pick your class (explained below) and then ask “What would [my future avatar] do?”</span></p> <p><span>You need to find your own path to “fitness,” and forget the rest of it.</span></p> <p><span>If it’s going to be a challenge, you might as well be challenging yourself in a way that <em><span>actually helps</span></em> you achieve your goal physique, right?</span></p> <h2><strong>Mission 1: Select your Class</strong></h2> <p><img class=”aligncenter size-large wp-image-1413685″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise-713×509.jpg” alt=”rock exercise” width=”713″ height=”509″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise-713×509.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise-300×214.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise-768×548.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise-160×114.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/rock_exercise.jpg 1280w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>Take the next few minutes and find somebody known for a particular skill or sport you admire, or someone who you’re interested in looking like.</strong> <span> What activity are they good at or known for?  What’s the body type you’re going for?</span></p> <p><em><span>And then start acting like that person. Immediately</span></em><em><span>.</span></em></p> <p><span>I’m guessing you’re here (or you first came to Nerd Fitness) because you wanted to lose a few pounds (or hundreds of pounds), gain some strength/muscle, look better naked and feel better about yourself. And that’s exactly how I started training (for me, it was wanting to get bigger, stronger, and feel better about myself).</span></p> <p><span>Whatever brought you here, welcome. Now let’s get you where you want to go.</span></p> <p><strong>Know this:</strong> <span>the path to that success is dependent on knowing the TYPE of physique or skills you’re looking for, and then training, eating, and acting like the people who have that particular physique or can do those particular things.</span></p> <p><span>(It sounds simple, but nearly everyone misses this point in how they decide to train. Most people have training ADD <strong>and</strong> don’t focus on nutrition.)</span></p> <p><strong>Here’s why this methodology is so important.</strong></p> <p><span>Your body responds to every piece of stimuli it receives and adapts accordingly. The more signals you can send it to adapt in a certain way, the more likely it will be to adapt to handle that stimuli.  </span></p> <p><strong>This means it’s time to start hitting your body with the right stimuli immediately and frequently:</strong></p> <p><span><strong>You don’t need to lose weight before you train like a gymnast.</strong> Start training like a gymnast NOW so your body starts to develop like that of a gymnast from day one.</span></p> <p><span><strong>You don’t need to lose weight before you train like a parkour traceur or a marathon runner.</strong> Start training like a traceur or go for your first long walk or 10 second jog NOW and your body will start to adapt over time to look like your heroes.</span></p> <p><span><strong>You don’t need to become more bendy before you can try Yoga.</strong> You become more bendy BY trying Yoga. The more you do, the more your body responds accordingly.</span></p> <p><span><strong>Want to get bigger and build muscle?</strong> Don’t run just because you think fitness = running (this path will never get you where you want to go!). Start hitting your body with strength training and barbells and bodyweight movements and tell it “better get used to this by getting stronger!”</span></p> <p><span>Every meal, every push-up, every step walked, every mile run, every second practicing a handstand, every second doing ANYTHING is sending tiny signals to your body “change and get better at this thing.” THAT’S how you get started building a body to be proud of, and that’s how you end up building a body that looks like the body you want to have!</span></p> <p><span>I love video games that operate like this, games like Morrowind or Skyrim: You don’t allocate points to improve skills – there’s no “add +1 to archery” or “add +1 to sword fighting.” You improve those skills by USING them! Shoot enough arrows, and archery gains +1, swing a sword enough times and you gain +1 sword fighting!</span></p> <p><em><span>Conveniently, that’s how life works too.</span></em></p> <p><em><span>Note: this doesn’t mean doing the workout of the most elite people you can find. Jumping into the Octagon and fighting an MMA bout tomorrow if you’ve never thrown a punch is bad news bears.  Going from your couch to running the Boston Marathon next week is a recipe for disaster. I</span></em><em><span>nstead, start with the basics for the TYPE of person you want to be. But START TRAINING LIKE THEM IMMEDIATELY. That’s the most important part.</span></em></p> <p><strong>Here’s what this looks like in real life:</strong></p> <ul><li><span><strong>Want to look and perform like a marathon runner?</strong> Get started with long walks and small jogs.</span></li> <li><span><strong>Want to look and perform like Georges St. Pierre or Ronda Rousey?</strong> Find a beginner Brazilian Jiu Jitsu class and show up.</span></li> <li><span><strong>Want to look and perform like Usain Bolt?</strong> Try your first hill sprint and see if you can find a beginner sprinters program. Also know that strength training will be crucial for you.</span></li> <li><span><strong>Want to look and perform like NF Team Member and <a href=”https://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/”>deadlift hero Staci</a>?</strong> Try your first barbell deadlift or bodyweight squat. But start.</span></li> <li><span><strong>Want to look and perform like <a href=”https://yoga.nerdfitness.com/”>NF Yoga</a> instructor Kate?</strong> Do your first downward dog today. It doesn’t have to be perfect. </span></li> </ul><p><span>Whenever I’m faced with a decision of what I need to do, if I should workout or skip it, if I should eat this or that, sleep in or get up, etc., I ask myself “What would future Gymnast Steve do?”</span></p> <p><span>And then I do that thing.</span></p> <p>Remember: if you just want to lose a few pounds and not hate exercise, <a href=”https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/”>pick something you love</a>. If you’re looking to build a certain type of physique, make sure you are training and eating in a way that lines up with those goals and forget the rest!</p> <p><strong>Of course, this poses a challenge: It’s possible (likely in fact) that you’ll be afraid to start.</strong> Why? Because you’re probably going to be awful at whatever you are just starting!</p> <p><span>If you’re really overweight, the thought of doing parkour might make you want to throw up. Or if you’ve never done a gymnastics move before, you might think you need to get really strong first before you even attempt any movements. Going for a run is a ‘fit person’s game’, not yours. That’s why its crucial that we learn to get terrible out of the way. It sounds terrifying, but embracing terrible, </span><span>as I explain in <a href=”https://www.youtube.com/watch?v=lHh21CNmtZQ”>this video</a>, is a LOT of fun!</span></p> <p><iframe width=”500″ height=”281″ src=”https://www.youtube.com/embed/lHh21CNmtZQ?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.nerdfitness.com” frameborder=”0″ allowfullscreen=””>[embedded content]</iframe></p> <p><span>Once you have your training path selected, it’s time for your next mission:</span></p> <h2><strong>Mission 2: Overcome Genetics and Age with Lifestyle</strong></h2> <p><img class=”aligncenter size-large wp-image-1413682″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280-713×475.jpg” alt=”walk” width=”713″ height=”475″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280-713×475.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280-300×200.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280-768×512.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280-160×107.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/person-731281_1280.jpg 1280w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>In this game of life, you are randomly assigned a character/race.</strong> <span>You might be a waifish high-elf, or a lumbering troll/ogre. You might be predisposed to be better at strength training or running. Or predisposed to Type-2 diabetes and had parents that fed you junk food your whole life. It ain’t fair, but that’s life, bub.</span></p> <p><span>Just like some players get power-leveled, BUY the best gear, or cheat in some video games, there are genetic freaks out there and people who have opportunities you don’t. The top 1% of athletes or actors or actresses in their respective field have incredible genetics, financial incentive to succeed at their physical craft, and decades of training in a very that have allowed them to sculpt their physiques to suits their life’s needs: to be the best at something.</span></p> <p><em><span>Some people just hit the genetic lottery, and it is what it is.</span></em></p> <p><span>Some are naturally predisposed to running fast, others are predisposed to running for distance. Some people build muscle effortlessly, while others struggle to put on any weight at all. Some people are naturally predisposed to accumulating fat.</span></p> <p><strong>As we explain in our <a href=”https://www.nerdfitness.com/blog/2013/10/16/what-the-world-of-warcraft-can-teach-us-about-genetics/” target=”_blank”>Guide to Genetics</a>: You might be predisposed to being a great runner, but WANT to be a powerlifter, or vice versa.</strong> <span>Or, you might put on fat easier than other people and want to be a marathon runner. Welp, you can either complain about it, force yourself to do the thing you dislike just because you’re better at it, or you can just DO the thing that brings you happiness and purpose with your training.</span></p> <p><span>Depending on your genetics, age, job, lifestyle, how many kids you have (playing life as a Multiplayer Game!), or how much disposable income you have, yes: all of these factors will affect your training and ability to transform.</span></p> <p><em><span>But you WILL be able to transform.</span></em></p> <p><span>You might have a slower journey or lower maximum skill level based on the above factors. But it’s not your</span> <span>starting location/race</span><span>, but rather your</span> <span>choices</span> <span>once you start playing that will determine how your character transforms.</span></p> <p><span>You see, we all have baggage. ALL OF US. We’re all pretty freakin’ weird people with inner and outer demons we’re battling.</span></p> <p>And yet, we find ways to succeed despite our baggage. We have single moms doing <a href=”https://yoga.nerdfitness.com/”>Nerd Fitness Yoga</a> with their sons in our community. 60-year-old women who started powerlifting at age 59 (and are now going to powerlifting competitions). <a href=”https://www.nerdfitness.com/blog/2016/04/19/am-i-too-old-to-get-in-shape/”>Age does not matter!</a> Guys who are built like ogres have fallen in love with marathon training. We have a community of parents, students, people struggling financially, with mental health issues, and with incredibly difficult physical health issues, all making progress each day.</p> <p><span>REGARDLESS OF WHERE YOU ARE IN LIFE, I guarantee we have somebody in our community who has it worse, is older, has the same injury you do, has more children, less money, and has found a way to succeed in the way you want to succeed.</span></p> <p><strong>This realization leaves you with two choices:</strong></p> <ul><li><span>Rationalize why you don’t look like that person, why you’re a unique snowflake with unfixable problems for whatever reason, and go back to Netflix. (I get it. So many good shows!)</span></li> <li><span>Get EXCITED: if they can do it, so can you! Yes. Even you. Even in <em>that</em> situation. I promise. Learn from them. And then do what they do.</span></li> </ul><p><strong>Once realized, this is amazing:</strong></p> <p><span>… that you AND YOU ALONE have the ability to do and become whatever you want.</span></p> <p><span>But it starts with <a href=”https://www.nerdfitness.com/blog/2013/01/24/challenge-yourself-upgrade-yourself/”>personal responsibility</a>, the GREATEST skill you can learn if you want to live better. Wherever you are right now– age, money, family size, waist size — is your place in life at this moment. Some of those things are things that you chose, other things have been thrust upon you (genetics, etc.).</span></p> <p><span>Find somebody your age, with your body type, who has succeeded how you want to succeed. And start emulating them. You might not have the potential to look like King Leonidas or Black Widow, but that doesn’t mean you can’t get to a place that YOU’RE proud of with your particular genetic makeup and situation. </span></p> <p><em><span>It might not be your fault, but it’s your responsibility to accept it, and take action with it.</span></em></p> <h2><strong>Mission 3: Conquering Nutrition is 90% of Physique</strong></h2> <p><img class=”aligncenter size-large wp-image-1413688″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280-713×401.jpg” alt=”salad-1812349_1280″ width=”713″ height=”401″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280-713×401.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280-300×169.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280-768×432.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280-160×90.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/salad-1812349_1280.jpg 1280w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>Now that we’ve talked about picking your character type and training like them despite whatever your life situation is, we need to talk about your nutrition.</strong></p> <p><span>I can see you eating that donut right now, by the way. Put it down.</span></p> <p><span>Every day, your body uses a certain number of the calories you consume to perform basic bodily functions like breathing, pumping blood throughout your body, brain functions, liver functions, and so on. This is called your <a href=”http://www.bmi-calculator.net/bmr-calculator/”>basal metabolic rate</a>. Any calories you consume</span> <em><span>over</span></em> <span>this amount essentially need to go somewhere and do something.</span></p> <p><strong>Depending on how you train and how much you eat, your body will respond to those extra calories in one of three ways:</strong></p> <ul><li><span>Your excess calories go to building more/bigger muscles.</span></li> <li><span>Your excess calories are burned off with additional activity.</span></li> <li><span>Your excess calories get stored as fat.</span></li> </ul><p><span>Conversely if you eat LESS calories than you burn every day, your body has to make tough decisions and determine what to do with the lower quantity of calories it consumes: does it preserve the muscle you have and burn the fat you’re storing? Does it conserve those calories and burn fat and muscle equally? Does it use the calories to fuel runs instead?</span></p> <p>So how do you tell your body WHAT it should be doing with calories and transform the way you want?</p> <p><strong>Through your own Sorting Hat, like in</strong> <strong><em>Harry Potter!</em></strong> <strong>Each calorie entering your body is sent to the Sorting Hat, which tells them which of three houses to join:</strong></p> <ul><li><strong>Build muscle and strength:</strong> <span>Pick up heavy things or do advanced bodyweight training and you’re “sorting” those extra calories into muscle building.</span></li> <li><strong>Burn as energy:</strong> <span>If you choose to run a lot, the body will sort the calories into “use as energy” house, fueling your runs with more and more efficiency.</span></li> <li><strong>Store as fat:</strong> <span>If you sit around like a bum, you’re signaling to your whole body “meh, please sort these calories to the “fat storage” house. Mmmm double stuf oreos.”</span></li> </ul><p><span>Like Harry influencing the Sorting Hat to put him in Gryffindor, you can influence how the Sorting Hat works for the calories you consume through training type, intensity, and frequency!</span></p> <p><strong>Take me for example:</strong> <span>I’m built like an elf. I have thin wrists and ankles, I struggle to put on any weight, and I’m naturally predisposed to be a runner (I was built like Steve Rogers but wanted to be Captain America). But since I wanted to look like and train like a gymnast, I just started doing that! And over time my workouts and diet signaled to my body, “you better build big muscles here and here so Steve can do his strenuous rings workouts.”</span></p> <p><span>And unsurprisingly, my body listened, and I’m stronger, bigger, healthier, and happier than ever.</span></p> <p><img class=”aligncenter size-large wp-image-1052030″ src=”https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter-713×490.jpg” alt=”SteveBeforeAfter” width=”713″ height=”490″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter-713×490.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter-300×206.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter-768×528.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter-160×110.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2009/08/SteveBeforeAfter.jpg 1073w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><span>My training and diet each day signal: “I am a gymnast, and I am strong.” It flies in the face of my genetics, but I get to direct my own Sorting Hat!</span></p> <p><em><span>It’s all to signal to my body what I chose: “YOU ARE A GYMNAST, BETTER ADAPT AND LOOK LIKE ONE.”</span></em></p> <p><strong>Start asking your new identity the following question, and where you want your body to sort the calories you consume:</strong></p> <ul><li><span>Am I signaling to my body through my training to my body what to do with these calories?</span></li> <li><span>Am I eating how the person I want to look like would eat?</span></li> <li><span>Am I recovering how the person I want to look like would recover?</span></li> </ul><p><span>Don’t overthink it, just ask yourself with each meal: “is this what a [what you want to be] would eat?” Ask yourself this with EVERY nutrition decision you make every day. The more times you can answer yes to that question every day, the faster you will see results.</span></p> <p><span>To show how important your training signaling is to your diet: Imagine two identical twins eat the exact same food for 3000 calories a day. Twin 1 lifts heavy weights every day. Twin 2 sits on his ass every day. 12 months later, one will have used those extra calories to build muscle and more closely resemble King Leonidas. The other will have used those extra calories to store more fat and resemble Jabba the Hut.</span></p> <p><strong>They eat EXACT same amount of food and have the same genetics, but due to different signaling through activity, their Sorting Hats will make sure they develop VERY different physiques and abilities.</strong></p> <p><span>Hang something on your wall that says “what would a runner/Olympic lifter/fighter do?” and then do that.</span></p> <p><span>Repeat this, meal after meal, decision after decision, month after month, year after year, and you will start to become that person.</span></p> <p><em><span>Just don’t expect to have it happen overnight!</span></em></p> <h2><strong>Impatient? Use performance goals, not physique goals</strong></h2> <p><img class=”aligncenter size-large wp-image-1413676″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga-713×470.jpg” alt=”frogyoga” width=”713″ height=”470″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga-713×470.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga-300×198.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga-768×506.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga-160×105.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/frogyoga.jpg 1280w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>I leave you with one final piece of advice: be patient, my friend.</strong></p> <p><span>Although your mentality can change in an instant, it can take years and years for your body to catch up. Depending on what your goals are, you might need to <a href=”https://www.nerdfitness.com/blog/2016/03/02/katniss-shows-us-that-sometimes-sacrifice-is-necessary/”>make DRASTIC sacrifices like Katniss Everdeen</a>. </span></p> <p>Your nutrition might need to be solid, your training might need to be intense, and you might need to start saying no to a lot of things you enjoy but don’t line up with your goals.</p> <p><em>If this is really what you want, that’s okay!</em></p> <p><span>Three years ago when I started my gymnastics journey, I told my friend Anthony (who is coaching me online) how I had made some progress in the past but would always slide back after a few months. I was eager, willing, and ready to get started and couldn’t wait to get results, and he told me:</span></p> <p><em><span>“Stop thinking in terms of weeks and months. We’re going to think of your training in terms of</span></em> <em><span>years</span></em> <em><span>and base our daily expectations on that. A decade from now you’re going to be in better shape than you are right now. But it starts by expanding your timeline and setting proper expectations.”</span></em></p> <p><span>So, how did I get out of my head and be okay with the long journey?</span></p> <p><strong>I stopped worrying about what I looked like, I started thinking about performance based goals instead</strong><span>:</span></p> <ul><li><span>Can I do 5 muscle ups in a row? (I can now!)</span></li> <li><span>Can I hold a handstand for 60 seconds?</span></li> <li><span>Can I deadlift 405 pounds?</span></li> <li><span>Can I hold a front lever for 5 seconds?</span></li> </ul><p><span>With my goals focused on performance, I didn’t have my eye on a the final form I would take and be “done.” Instead, I just picked whatever the “next” level of difficulty is. No “Before” and “After” – just “what’s next?” And that’s <a href=”https://www.nerdfitness.com/blog/2016/02/08/how-tiny-changes-transformed-me-from-steve-rogers-to-captain-america/”>how I actually, finally, transformed</a>.</span></p> <p>So start asking yourself THESE types of questions instead of what the scale says:</p> <p><em><span>Can I run a mile in 7 minutes flat?</span></em></p> <p><em><span>Can I last 3 rounds in a MMA fight?</span></em></p> <p><em><span>Can I squat 1.5x my bodyweight for 5 reps?</span></em></p> <p><span>Use performance goals to keep focused on what’s in front of you, while signaling to your body each day to transform the way you want to transform. The number on the scale doesn’t define you. Instead, focus on what you’re capable of today that you weren’t yesterday, and fuel your body to help you achieve that goal.</span></p> <p>As they say, “Appearance is a consequence of fitness.” Work on getting better at the skill, and your body will develop as a result. Make sure your nutrition is dialed in, and things will happen.</p> <h2><strong>What are you going to do today?</strong></h2> <p><strong>Which brings us to TODAY. </strong>Start by asking yourself: <span>“Am I training like the person I want to be? Am I eating like the person I want to be? Am I making decisions like the person I want to be? Am I recovering like the person I want to be? Am I working towards goals that help me become the person I want to be?</span></p> <p><strong>Here are some steps to get you started:</strong></p> <p><strong>If you’re looking for a more Comprehensive Path to follow, try one of our premium courses.</strong> <span>It’s tough going it alone, and often times it’s easier to have a specific path and resources to keep you accountable and tell you exactly what actions to take next</span><strong>.</strong></p> <p>If you want to build a specific physique, we can get you there if you’re willing to work for it:</p> <ul><li><strong><a href=”https://www.nerdfitness.com/academy-overview-page/”>The Nerd Fitness Academy</a> – <span>Join 25,000 students in our flagship course to get you started on the right foot with your first year of fitness. We walk you through your journey to help you build strength, lose weight, and get started living healthier with workout routines, boss battles, missions, meal plans, and more. We cover mindset, habit building, and more.</span></strong></li> <li><strong><a href=”https://yoga.nerdfitness.com/”>Nerd Fitness Yoga</a> –</strong><span> Easy-to-follow stretching routines that makes learning the basics of Yoga fun. Watch these videos on any device and get started fixing lower back pain, improving your posture, and finally touch your toes for the first time!</span></li> <li><strong><a href=”http://nerdfitness.com/rings-and-handstands-superpack”>Nerd Fitness Rings and Handstands</a> –</strong><span> For the aspiring gymnast or those who just want to learn great party tricks while also building strength, muscle, and power. The course is closed currently but we’ll be opening doors again in 2017, so sign up to be notified! </span></li> </ul><p><strong>It’s your turn. Leave a comment below and tell me who you want to look like:</strong></p> <ol><li><span>Name/Type of person you want to emulate.</span></li> <li><span>How they train: running, yoga, martial arts, powerlifting, gymnastics.</span></li> <li><span>What your OLD self would use an excuse as to why you don’t look like them.</span></li> <li><span>TWO signals you can teach your body today to start training like that person:</span> <ul><li><span>One workout adjustment you can make to help your body adapt.</span></li> <li><span>One dietary adjustment to fuel your body for your activity.</span></li> </ul></li> <li>Some sort of “HELL YEAH, STEVE” from you letting me know that you’re in.</li> </ol><p><span><strong>And I’ll even bribe you because I want you to START.</strong> Leave a comment below, and I’ll pick 5 winners at random to snag a signed hardcover copy of my book,</span> <a href=”https://www.amazon.com/gp/product/1623365406/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1623365406&amp;linkCode=as2&amp;tag=nerdfitn-20&amp;linkId=ZQ36PQYBBWHB6KRD”><em><span>Level Up Your Life!</span></em></a></p> <p><span>Ready? Gooooooo!</span></p> <p><strong>-Steve</strong></p> <p><strong>###</strong></p> <p><a href=”https://www.flickr.com/photos/74317191@N07/8020609430″ target=”_blank”>Bolt: Hilts uk</a></p> <div class=”ssba ssba-wrap”> <div>Share this post with your friends:<a data-site=”” class=”ssba_facebook_share” href=”https://www.facebook.com/sharer.php?u=https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/facebook.png” title=”Facebook” class=”ssba ssba-img” alt=”Share on Facebook”/></a><span class=”ssba_sharecount”>187</span><a data-site=”” class=”ssba_twitter_share” href=”https://twitter.com/share?url=https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/&amp;text=The+Ultimate+Guide+to+Building+Any+Physique+%28or+Skill+Set%29+” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/twitter.png” title=”Twitter” class=”ssba ssba-img” alt=”Tweet about this on Twitter”/></a><a data-site=”email” class=”ssba_email_share” href=”mailto:?subject=The%20Ultimate%20Guide%20to%20Building%20Any%20Physique%20(or%20Skill%20Set)&amp;body=%20https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/email.png” title=”Email” class=”ssba ssba-img” alt=”Email this to someone”/></a></div> </div> </div> <p><strong><a href=”https://blockads.fivefilters.org”>Let’s block ads!</a></strong> <a href=”https://github.com/fivefilters/block-ads/wiki/There-are-no-acceptable-ads”>(Why?)</a></p> Tue, 15 Nov 2016 14:26:59 +0000 Steve The Ultimate Guide to Building Any Physique (or Skill Set) | Nerd Fitness article https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/ https://www.nerdfitness.com/wp-content/uploads/2016/11/Usain-713×475.jpg Earlier in the year, I heard something that made my head explode. The 2016 Summer Olympics had just ended. The internet was aflutter with a debate about Usain Bolt, the fastest man on the planet. The debate was about how quickly Usain Bolt could run a mile. Scientists, marathon runners, cross country coaches, Olympians, and others had one heck of a debate. People started calculating his pace from 100 meters or 400 meters and extrapolated that out over the course of a mile. Math geeks couldn’t get enough of the thought experiment. So obviously this begs the question: “Well, how fast does he actually run a mile?” There’s just one problem: Usain Bolt has never run a mile. WHAT?! As pointed out by the en-US text/html https://www.nerdfitness.com/blog/2016/11/15/the-ultimate-guide-to-building-any-physique-or-skill-set/ General https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/ https://www.nerdfitness.com/?p=1404490 <div class=”format_text”> <p><strong>Two weeks ago, I almost puked and it inspired this article.</strong></p> <p><span>My friend <a href=”http://okdork.com”>Noah</a> was in town, and he invited me to join him in a special workout with some other internet dorks (that’s what I call affectionately those of us who make our living online). Noah lives in Austin, and I haven’t seen in him in a while, so although the idea of going out in public (yikes) and working out in a group setting (nope) are things I try to avoid, I figured I’d be a good sport.</span></p> <p><span>Upon arriving at the gym, I walked into a room with 25 other people and an instructor who looked like he had been picked from a “good looking super jacked trainer” casting call.</span></p> <p><span>What transpired was a 25-minute bootcamp style workout where we all did various things like burpees, box jumps, squats, dips, etc. There was no break, and we moved from one exercise to the next as thumping hip hop played, the training yelling louder and louder to encourage us to push ourselves.</span></p> <p><em><span>I HATED EVERY SECOND OF IT.</span></em></p> <p><span>I think I would rather get a root canal than go through that style of workout again. Or watch an episode of the Real Housewives of Rivendell.</span></p> <p><strong>Let’s be clear:</strong> <span>I’m not saying this just wasn’t my cup of tea…This wasn’t mild-displeasure, but pure misery.</span></p> <p><span>As I finished my gazillionth burpee, wheezing and out of breath, I looked at my friend <a href=”http://RomanFitnessSystems.com” target=”_blank”>Roman</a> and we both kind of chuckled: “This is not my thing,” Roman said to me. Okay, actually what he said was more profanity-laced, but I like to keep things relatively clean around here.</span></p> <p><span>When the workout was over, I glanced at some of the other people around the room, also drenched in sweat, but with smiles on their faces:“That was great!” and “I loved it, thanks man!” phrases were shouted.</span></p> <p><span>Although I knew I probably wouldn’t enjoy this type of workout, after realizing just how much I hated it – I knew I needed to write about it.</span></p> <p><span>“Just how many people hate</span> <span>these</span> <span>workout and think they hate</span> <em><span>working out?” I wondered as I pushed myself to the point of puking.</span></em></p> <p><span id=”intro”>Today, I’m going to give you permission that you didn’t realize you needed.</span></p> <h2><strong>Don’t like “exercise” ? It’s probably the type</strong></h2> <p><img class=”aligncenter size-large wp-image-13093″ src=”https://www.nerdfitness.com/wp-content/uploads/2012/06/Screen-Shot-2012-06-07-at-2.04.03-PM-590×328.jpg” alt=”Sunrise Workout” width=”590″ height=”328″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2012/06/Screen-Shot-2012-06-07-at-2.04.03-PM-590×328.jpg 590w, https://www.nerdfitness.com/wp-content/uploads/2012/06/Screen-Shot-2012-06-07-at-2.04.03-PM-300×167.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2012/06/Screen-Shot-2012-06-07-at-2.04.03-PM-638×355.jpg 638w, https://www.nerdfitness.com/wp-content/uploads/2012/06/Screen-Shot-2012-06-07-at-2.04.03-PM.jpg 1274w” sizes=”(max-width: 590px) 100vw, 590px”/></p> <p><strong>I have been training in gyms, parks, and playgrounds for 15 years.</strong></p> <p>I own and operate a health and fitness website and thoroughly enjoy exercise. It’s one of my favorite things to do, and if I miss a workout, it feels like something in my life is missing. And yet, I found myself cursing the exercise gods during that workout – wishing I was doing anything else.</p> <p><span>You see, I like exercise to be an enjoyable and solitary experience. Pushing myself to the point of almost puking is not fun for me. Training in a group setting is also not generally enjoyable for me, as I prefer my workouts to be contemplative and meditative: Headphones in, playlist on, eyes down, mouth closed, and doing my routine designed with specific goals in mind.</span></p> <p><span>Because of this, other than going for extended walks around New York City, hiking when I can, or doing ring routines that last for a few minutes, I don’t “do cardio.”</span></p> <p><span>So a bootcamp/crossfit style workout is not one I particularly enjoy.</span></p> <p><span>People look at me like I’m crazy when I tell them I don’t “go for a run” ever. It’s like there’s this law that says “in shape = formal cardio,” which I disagree with strongly.</span></p> <p><span>I couldn’t help but think about somebody that might be in their mid 30s, who has been sitting hunched over a desk for the past decade, potentially also severely overweight, and ends up in a boot camp as their first fitness experience.</span></p> <p><strong>I think some people will love it.</strong> <span>And maybe they’ll build up to CrossFit or SoulCycle or some other similar type of workout atmosphere. And that’s AMAZING. They love that feeling of pushing themselves harder than they thought possible, they get to work out alongside others, and it gives them a hell of a workout. They end these classes really beat up and fired up.</span></p> <p><span>That’s what some people will do.</span></p> <p><span>I think many other people won’t particularly enjoy this workout style – especially if they’re rookies to fitness or very overweight.</span></p> <p><span>Sure, they might find a way to push through their workout enough times that they learn to “love to hate” them, and they’ll make this a thing they do regularly.</span></p> <p><span>HOWEVER, I imagine the far majority of out-of-shape/new people fit into this category: Hate the workout, assume this “fitness” is the only kind of fitness, and get discouraged and embarrassed. “Screw this, I’m going back to my couch.”</span></p> <p><span><a href=”https://www.youtube.com/watch?v=VsoQ3RPI9O0″ target=”_blank”>Like Billy Madison</a> getting teased when he HAD to write in cursive, he got discouraged and never wanted to come back to school:</span></p> <p><iframe width=”500″ height=”281″ src=”https://www.youtube.com/embed/VsoQ3RPI9O0?feature=oembed&amp;enablejsapi=1&amp;origin=https://www.nerdfitness.com” frameborder=”0″ allowfullscreen=””>[embedded content]</iframe></p> <p><span>There’s nothing wrong with bootcamps and CrossFit. I would LOVE it if I liked that stuff. But It never worked for me. If that’s your thing, keep killin’ it! These are amazing ways to get in shape for the right type of person. (<a href=”https://www.nerdfitness.com/blog/2012/03/01/a-beginners-guide-to-crossfit/” target=”_blank”>Here are my official thoughts on CrossFit</a>, btw.)</span></p> <p><span>But for those of you who don’t find these workout styles fun, motivating, and easy to get yourself to do, I want to make something abundantly clear: If you strongly despise a certain style of working out and don’t want to do it, it doesn’t make you a bad person, or lazy, or a quitter.</span></p> <p><em><span>It might just mean that you don’t like this kind of training! So don’t do it. Ever again. Never ever.</span></em></p> <h2><strong>You don’t have to prove anything to anybody but yourself</strong></h2> <p><img class=”aligncenter size-large wp-image-1404569″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/beyourself-713×446.jpg” alt=”be yourself” width=”713″ height=”446″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/beyourself-713×446.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/beyourself-300×188.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/beyourself-768×480.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/beyourself-160×100.jpg 160w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p>When I ran cross country my freshman year of high school, I hated every day of practice.</p> <p><span>But I had friends on the team, and I told myself I was a quitter if I stopped. I made it through the fall season…barely. As I trained for the upcoming season during the next summer, I refused to let myself get ‘beat’ by stopping running even though I hated it.</span></p> <p><span>Finally, after a month of increasing misery went by, I accepted my training preferences and decided that putting myself through another four months of torture to prove a point to nobody that I could do something I hated was the dumbest idea I’ve ever had.</span></p> <p><span>Well, second dumbest. I once thought it was a good idea to cast a fishing rod a few weeks after breaking my collarbone. That was the dumbest thing I’ve ever done.</span></p> <p><strong>So, when I stopped running, I decided to try something else: I got a gym membership.</strong></p> <p><span>And that gym membership changed my life and started me down a path that led me to Nerd Fitness.</span></p> <h2><strong>Find your fitness</strong></h2> <p><img class=”aligncenter size-large wp-image-21064″ src=”https://www.nerdfitness.com/wp-content/uploads/2013/12/stop_sign-713×445.jpg” alt=”stop sign” width=”713″ height=”445″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2013/12/stop_sign-713×445.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2013/12/stop_sign-300×187.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2013/12/stop_sign.jpg 1024w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>Today, I’m giving you permission to make some changes:</strong></p> <ul><li><span>If you don’t like “exercise,” it doesn’t make you a bad person.</span></li> <li><span>If you don’t like to run, it doesn’t mean you are a quitter or doomed to stay overweight.</span></li> <li><span>If you have gone to a bootcamp and it kicked your ass and you hated it, it doesn’t mean you’re weak.  </span></li> <li><span>If you have gone to a gym and you</span> <em><span>hated</span></em> <span>lifting weights, you never have to pick up another weight again in your life.</span></li> </ul><p><span>Instead, I want you to find the type of fitness that brings you to life. If you haven’t done that yet, you haven’t looked enough places. So look more places.</span></p> <p><a href=”https://www.nerdfitness.com/blog/2010/08/12/the-definitive-guide-to-parkour-for-beginners/” target=”_blank”><em><span>Have you tried parkour?</span></em></a></p> <p><span>How about rock climbing?</span></p> <p><span>Swing dancing?</span></p> <p><a href=”https://yoga.nerdfitness.com” target=”_blank”><span>Yoga?</span></a></p> <p><span>Brazilian Jiu-Jitsu?  </span></p> <p><span>Geocaching?</span></p> <p><span>LARPing?</span></p> <p><span>Kung-fu?</span></p> <p><a href=”https://www.nerdfitness.com/blog/2013/02/28/strength-training-101/” target=”_blank”><span>Powerlifitng?</span></a></p> <p><a href=”https://www.nerdfitness.com/blog/2011/08/22/running-properly/” target=”_blank”><span>Running?</span></a></p> <p><span>These are all awesome forms of exercise and will get you to a pretty solid baseline of health.</span></p> <p><strong>After all, how you eat will determine 80-90% of your physique.</strong></p> <p><span>If you are trying to look a certain way or build certain skills, then YES you will need to train and eat a certain way. And next week we’ll show you exactly how to customize your training to your goals.   </span></p> <p><span>For the rest of us muggles just trying to lose some weight, get in better shape, or look a little better, eating healthy and doing a fun form of fitness a few times a week along with some walks will actually get you most of the way there.</span></p> <p><span>Don’t worry about getting your heart rate into the “fat burning zone” which is nonsense.</span></p> <p><span>Don’t worry about “metabolic conditioning” or “WODs” or mile splits.</span></p> <p><span>Don’t feel bad if doing squats and deadlifts aren’t your thing and you’d rather be outside in nature. Or that using an elliptical makes you want to cry out of boredom.  </span></p> <p><strong>Instead, do the thing that actually brings you joy and gets you moving. THAT is what “exercise” is:</strong> <span>For me, it’s gymnastic rings and power lifting.</span></p> <p><span>The rest of Team Nerd Fitness is quite varied:</span></p> <ul><li><span>For Staci, it’s powerlifting and <a href=”https://yoga.nerdfitness.com”>yoga.</a></span></li> <li><span>For Jim, it’s olympic lifting and gymnastics.</span></li> <li><span>For Baker, it’s Brazilian Jiu-Jitsu.</span></li> <li><span>For Alek, it’s ultimate Frisbee and CrossFit.</span></li> <li><span>For Margaret it’s rowing.</span></li> <li><span>For Darryl it’s martial arts.</span></li> <li><span>For Taylor, it’s lifting and bodyweight training.</span></li> <li><span>For Noel, it’s the <a href=”https://www.nerdfitness.com/academy-overview-page/” target=”_blank”>NF Academy workouts.</a></span></li> </ul><p><span>Despite that list being quite “all over the place,” it’s all tied together by one principle: We exercise in a certain way because we enjoy it. This is why you can <a href=”https://www.nerdfitness.com/blog/2016/08/15/create-a-free-character-today-and-join-the-fight/”>create a free character</a> on Nerd Fitness with a focus in whatever reaches out to you.</span></p> <p><span>We also all know that some basic strength training, even if it’s not our main focal point, makes us safer and better at the other activities we choose to do, so we all mix in a bit of that with our routines too.</span></p> <p><strong>It’s why principle #1 of NF is to train in a way that you enjoy!</strong> <span>This will allow you to stay excited and motivated about moving – if you force yourself to do things you hate all the time, you’ll give up the second you reach an obstacle.</span></p> <p><span>This is built into every element of Nerd Fitness, and we can help you find the path towards the life you want to live. It starts with a foundation of fun and the right attitude towards strength.</span></p> <h2><strong>Stop today. Start today.</strong></h2> <p><img class=”aligncenter size-large wp-image-1404572″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/start-713×476.jpg” alt=”start today” width=”713″ height=”476″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/start-713×476.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/start-300×200.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/start-768×512.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/start-160×107.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/11/start.jpg 1000w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>I want you to have an honest conversation with yourself right now:</strong></p> <ol><li><span>If you are brand new to fitness, remove any preconceived notions you have about how you’re</span> <em><span>supposed</span></em> <span>to train. There’s no perfect way to train, but I’ll tell you there IS a wrong way – forcing yourself to do something you despise because you think you have to.</span></li> <li><span>If you’re already on your fitness journey, is there something you force yourself to do because you’ve always done it or because you think you</span> <em><span>have</span></em> <span>to keep doing it? If you’re doing it to reach a specific goal, good for you! But if not (and it just so happens to be what you think exercise is), can you STOP that thing?</span></li> </ol><p><strong>I want to hear from you:</strong></p> <p><em><span>What’s one thing, with regard to fitness, that you have been forcing yourself to do, or what’s the mental image you have of fitness that has kept you from starting?</span></em></p> <p><em><span>And what’s one NEW thing you’re going to try, or what’s an enjoyable form of exercise you’re going to do more of?  </span></em></p> <p><span>If you are lost and don’t have any money or time to try new things, do this instead. Load up an audiobook or your favorite podcast, put on a pair of shoes, and go for a walk.</span></p> <p><span>We all have to start somewhere, so we might as well enjoy it from the first day too! This will help you actually build the habit of doing the activity rather than doing something because you think you HAVE to.</span></p> <p><span>Once you’re ready to set some elite performance or physique goals, we can talk about sacrifice and doing things for reasons other than pure enjoyment…but until then, have fun.</span></p> <p><span>We’ll be covering specific performance and physique goals next week. Get ready!</span></p> <p><strong>-Steve</strong></p> <p><strong>PS: Are you a <a href=”https://www.facebook.com/NerdFitness/”>fan of ours on Facebook?</a> Staci is going to be doing our first ever Facebook Live tonight at 8pm CT. She’ll be talking about how to find the right gym for you!</strong></p> <p>###</p> <p>photo: <a href=”https://www.flickr.com/photos/126661502@N05/30753963155″>PROReiterlied: lego</a>, <a href=”https://www.flickr.com/photos/10506540@N07/5749192025″ target=”_blank”>Steven Depolo: start</a></p> <div class=”ssba ssba-wrap”> <div>Share this post with your friends:<a data-site=”” class=”ssba_facebook_share” href=”https://www.facebook.com/sharer.php?u=https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/facebook.png” title=”Facebook” class=”ssba ssba-img” alt=”Share on Facebook”/></a><span class=”ssba_sharecount”>309</span><a data-site=”” class=”ssba_twitter_share” href=”https://twitter.com/share?url=https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/&amp;text=Exercise+sucks.+Here%E2%80%99s+what+to+do+about+it.+” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/twitter.png” title=”Twitter” class=”ssba ssba-img” alt=”Tweet about this on Twitter”/></a><a data-site=”email” class=”ssba_email_share” href=”mailto:?subject=Exercise%20sucks.%20Here%26#8217;s%20what%20to%20do%20about%20it.&amp;body=%20https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/email.png” title=”Email” class=”ssba ssba-img” alt=”Email this to someone”/></a></div> </div> </div> <p><strong><a href=”https://blockads.fivefilters.org”>Let’s block ads!</a></strong> <a href=”https://github.com/fivefilters/block-ads/wiki/There-are-no-acceptable-ads”>(Why?)</a></p> Thu, 10 Nov 2016 13:41:19 +0000 Steve Exercise sucks. Here’s what to do about it. | Nerd Fitness article https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/ https://www.nerdfitness.com/wp-content/uploads/2016/11/exercisesucks-713×475.png Hate exercise? Stop struggling with the same routine or class that you hate. Instead, follow these steps, lose weight, and get healthy a better way. en-US text/html https://www.nerdfitness.com/blog/2016/11/10/exercise-sucks-heres-what-to-do-about-it/ General https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/ https://www.nerdfitness.com/?p=1190231 <div class=”format_text”> <p><em>This is a post from NF Rebel Family Correspondent, father of 3, and mental health professional, Dan.</em></p> <p>One thing I’ve always loved about starting a new video game is the <a href=”https://www.nerdfitness.com/blog/2016/01/18/create-your-free-nerd-fitness-character-now/”>character creation</a> and customization menu.</p> <p>As a young gamer, whether it was Tony Hawk’s Underground, WWF (that’s right, ‘F’) Smackdown or a good old fashioned RPG, I would always spend ages on this screen deciding what I felt were the best attributes, selecting weapons that would complement their skills, picking out the raddest outfit, and getting them to look just right (yet still ending up with something like <a href=”https://imgur.com/sS3PNEo”>this</a>).</p> <p>But as I’ve grown, I’ve spent less and less time on this menu. Hell, with three kids, I’ve spent less time gaming all together (I can’t even remember the last time I purchased a console game).</p> <p>I still love customizing characters though. It’s just these days, my characters are real life little creatures, in their prime stage for optimum customization.</p> <p>I’m choosing to build their character traits around a love of fitness, fun and wellbeing. I think these traits work well with so many game paths that it’s a great choice for most parent character-builders.</p> <p>Is it easy? No, but it’s vitally important to foster and ingrain these attributes early in order for maximum impact and longevity.</p> <p><em>But how do we do it? Well, I’m glad you asked.</em></p> <h2><strong>Your First Mission: Take Care of Player 1</strong></h2> <p><img class=”size-large wp-image-1235239 aligncenter” src=”https://www.nerdfitness.com/wp-content/uploads/2016/09/PRESSSTART-713×401.png” alt=”pressstart” width=”713″ height=”401″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/09/PRESSSTART-713×401.png 713w, https://www.nerdfitness.com/wp-content/uploads/2016/09/PRESSSTART-300×169.png 300w, https://www.nerdfitness.com/wp-content/uploads/2016/09/PRESSSTART-768×432.png 768w, https://www.nerdfitness.com/wp-content/uploads/2016/09/PRESSSTART-160×90.png 160w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong><span>Step 1</span>:</strong> Acquire child(ren). I know this isn’t everyone’s idea of a good time, and that’s cool, but if you do find yourself with kids, please proceed to Step 2. (Those not continuing further can resume enjoying their hot meals, nights out, money, and sleep).</p> <p><strong><span>Step 2</span>:</strong> Recognize this begins with <strong>YOU</strong>.</p> <p>Whether we like it or not, building a love of fitness and wellbeing in our children begins with us.</p> <p>To quote our best mate Steve, from <a href=”https://www.google.com.au/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwimoa3j7InPAhUC7D4KHX7RC60QFggdMAA&amp;url=https%3A%2F%2Fwww.nerdfitness.com%2Fblog%2F2014%2F05%2F15%2Fhow-to-stay-active-when-you-have-a-family%2F&amp;usg=AFQjCNFlPOthpAfvm_QrDs35phaHL1SJQw&amp;sig2=h5_iVGhna_2bBDc8vSDf1w”>‘How to Stay Active when you have a Family’</a>:</p> <p><em>“If we can instill the habit of health, fitness, and happiness in ourselves, our families are more likely to grow up healthy and not deal with the health issues that come with being overweight and out of shape.”</em></p> <p>Children, no matter how young, take in absolutely everything going on around them. If they grow up in a household where mom and dad are <a href=”https://www.youtube.com/watch?v=Ziqc6uOIrZc”>low talkers</a>, they’re going to follow suit with quieter voices when they start speaking. Likewise, if they see mom and dad as couch-dwelling beings glued to their devices, they will assume this is the norm and follow suit. But if they see their parents leading an active, fun and healthy lifestyle, they’ll be much more likely to continue this throughout their lives.</p> <p><strong>If we’re not leading by example, we’re not leading at all.</strong></p> <p>Be warned though. Building a life and love of fitness and wellbeing is not easy, particularly when you have kids (<a href=”https://cdn.meme.am/instances/500x/53025288.jpg”>‘I know from experience, dude’</a>). When you’re always <a href=”https://www.nerdfitness.com/blog/2016/01/28/how-to-fight-the-tired-parent-syndrome/”>freakin’ tired</a> and so busy, exercise is usually the last thing you feel like doing.</p> <p><strong>This is why so many people tend to put fitness on permanent pause once they have kids.</strong></p> <p>Don’t get me wrong, I’ve been there. Several times this week, in fact.</p> <p><em>“Man, my eldest is refusing to put her pajamas on, there’s still food all over the floor from my toddler’s dinnertime tantrum, and the newborn will be waking in 30 minutes for her feed and will probably keep me up all night again. I’m not going to exercise tonight, I just don’t have the time.”</em></p> <p>But as we should all know by now, this is a <a href=”https://www.nerdfitness.com/blog/2012/07/26/priorities/”><strong>BIG. FAT. LIE.</strong></a></p> <p>When I start falling into this trap, I try to be honest with myself. What I should really be saying to myself is:</p> <p><strong><em>“Being a healthy role-model for my children isn’t a priority.”</em></strong></p> <p>That hits home pretty quickly.</p> <p>Because if I decide my health isn’t a priority, I’m really saying my children’s health isn’t a priority either. It’s been shown that <a href=”https://www.researchgate.net/profile/David_Lombardi/publication/21161957_Influence_of_parents’_physical_activity_levels_of_young_children/links/554251e10cf234bdb21a1030.pdf”>parents’ health levels directly impact the health and wellbeing of their children, especially early on in their lives</a>: “When both parents were active, the children were 5.8 times as likely to be active.”</p> <p>On the flip side, a <a href=”http://www.eufic.org/page/en/show/latest-science-news/fftid/overweight-parents-children/” target=”_blank”>Greek study found</a>: Children with 1 obese parent were almost twice as likely to be overweight than children whose parents were of normal weight. Children with two obese parents were 2.4 times more likely to be overweight.</p> <p><img class=”aligncenter size-large wp-image-1394668″ src=”https://www.nerdfitness.com/wp-content/uploads/2016/11/Alek_Cole_Race-713×472.png” alt=”Alek Cole Race” width=”713″ height=”472″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/11/Alek_Cole_Race-713×472.png 713w, https://www.nerdfitness.com/wp-content/uploads/2016/11/Alek_Cole_Race-300×199.png 300w, https://www.nerdfitness.com/wp-content/uploads/2016/11/Alek_Cole_Race-768×509.png 768w, https://www.nerdfitness.com/wp-content/uploads/2016/11/Alek_Cole_Race-160×106.png 160w” sizes=”(max-width: 713px) 100vw, 713px”/>(<em><del>Wookiee</del> NF Team Member Alek with his son Cole after a race.</em>)</p> <p>As parents, we are the most important influencers in our children’s lives, but we’re only the superheroes for a few short years. It’s vitally important to start as early as we can.</p> <p>Right from day one (which, if you haven’t started yet, is <strong>TODAY!</strong>), lead the way, find the time and show your kids that being healthy is an important part of all of our lives.</p> <p>The best part about conquering this step is that once you have forged your own fitness path, your kids will start to imitate you without any further work. That’s right… do the work up for yourself up front, and the rest is downhill from there. You might say… a walk in the park (both figuratively and literally).Here’s what one Rebel, Heather says about working out around her three year old son:</p> <p><em>If he’s interested in what I’m doing I’ll work to include him, show him how to try stuff, but if he’s involved in building a tower for his tractor to knock down I get on with my own thing while I have the space. What I have found is even when I think he’s not paying me any attention he’s picking up so much. The next time I work out he’s busting out moves I didn’t show him! As all my fellow parents know, THEY ARE ALWAYS WATCHING!</em></p> <p>Remember: this isn’t an either or. You can and should start helping yourself right now, while also building a love of fitness WITH your kids. And it starts with fun.</p> <h2><strong>MAKE IT FUN</strong></h2> <p><img class=”size-large wp-image-96351 aligncenter” src=”https://www.nerdfitness.com/wp-content/uploads/2015/12/AdamSuperman-713×431.jpg” alt=”Dad_Child_Superman” width=”713″ height=”431″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2015/12/AdamSuperman-713×431.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2015/12/AdamSuperman-300×181.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2015/12/AdamSuperman-160×97.jpg 160w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p>Kids thrive on fun. So the key to fostering a love of fitness in your children is to raise your kids in a way where exercise summons feelings of excitement, passion, interest, joy, and family connectedness.</p> <p>And sometimes it’s all about just changing our attitude:</p> <p><em>“C’mon, time to go for a walk.”</em></p> <p><a href=”https://www.youtube.com/watch?v=PXB-5MbKBgs”>BOR-RING!</a></p> <p><em>“Oh no kids! All the leaves on the street have turned to lava and we have to get to the park quickly so we can turn on the cooling reactor!”</em></p> <p><a href=”https://www.youtube.com/watch?v=DFloZbT99oE”>WOO-HOO!</a></p> <p>Learning how to ‘sell’ things to my kids through rephrasing everything as an adventure was a <em>gamechanger</em> moment for me.</p> <p>This is an important strategy in making their fitness time YOUR fitness time. Even from birth, there’s nothing stopping you being active together. Strollers are great to get walking, but baby carriers are an even better way to get you and your little one out into nature, helping build a close bond, and an early love of fitness and the outdoors. <a href=”https://i53.photobucket.com/albums/g56/sealhat/11572443.jpg”>Win, win, win.</a> (<a href=”https://i.imgur.com/GtRyq3G.jpg”>Bonus points goes to anyone who can look more gangsta’ than me wearing a baby.</a>)</p> <p>Don’t get hung up on just walking, particularly as they get older: start letting them choose activities aligned with their own interests.</p> <p>In my family, ‘we like sportz’ (<a href=”https://www.youtube.com/watch?v=CEVdca9U9LM”>and we don’t care who knows</a>). Sports are a fantastic way to introduce them to a range of activities and build a love of exercise.</p> <p>We’ve just signed up our eldest daughter to play <a href=”https://www.youtube.com/watch?v=KYs3Am77rNk”>netball</a> (<a href=”https://s22.postimg.org/g9q2gfsrl/Ruby_netball.jpg”>it’s seriously the cutest</a>). To her it’s all about playing with friends and having fun, and she doesn’t even realize she’s exercising, building coordination, working on her motor skills, strengthening her muscles and burning off copious amounts of energy.</p> <p><strong>Plus, as an added bonus feature:</strong> she never has any trouble falling straight asleep for the night after netball.</p> <p>But you don’t have to wait until they’re old enough to join a team to start getting them into sports. My youngest is only 3 months old and we’ve already started encouraging rolling a ‘rattle ball’ around when she has her ‘tummy time’.</p> <p>Likewise with my two year old, he’s too young for any sort of organized games, but he loves nothing more than kicking the football (<a href=”https://www.youtube.com/watch?v=XMZYZcoAcU0″>Aussie Rules, of course</a>) around in the backyard.</p> <p>If sports aren’t your bag though, that doesn’t mean you should use it as an excuse to be inactive. There’s no limit to the fun you can have while exercising. Go <a href=”https://www.nerdfitness.com/blog/2016/07/18/get-fit-with-pokemon-go/”>catch some Pokémon</a> together, play a game of hide and seek, go to the <a href=”https://www.nerdfitness.com/blog/2012/04/12/playground-workout”>playground</a>, ride a bike, <a href=”https://en.wikipedia.org/wiki/Live_action_role-playing_game”>L.A.R.P.</a>, it doesn’t matter what you do, <strong>just make it fun!</strong></p> <p><strong>Stop “exercising” and just have fun. </strong></p> <p>Use your imagination: just because we’re getting older, doesn’t mean we have to be boring.</p> <h2><strong>How to Talk, and BE OPEN</strong></h2> <p><img class=”size-full wp-image-1235245 aligncenter” src=”https://www.nerdfitness.com/wp-content/uploads/2016/09/open-sign-blog.jpg” alt=”open-sign-blog” width=”710″ height=”351″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/09/open-sign-blog.jpg 710w, https://www.nerdfitness.com/wp-content/uploads/2016/09/open-sign-blog-300×148.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/09/open-sign-blog-160×79.jpg 160w” sizes=”(max-width: 710px) 100vw, 710px”/></p> <p>Like we mentioned before, <a href=”https://d2vrsup6vl2y4n.cloudfront.net/wp-content/uploads/2016/04/spongebob-water-blow-o.gif”>kids are like little sponges</a>, taking in everything around them. So don’t just <em>show</em> your kids how to stay active, talk to them about <em>why</em> it’s important to lead a healthy lifestyle.</p> <p>Don’t get too bogged down in nutrition details or the Latin origins of muscle names, but instead focus on how our actions influence our health.</p> <p><strong>For the youngins:</strong></p> <p><em>“Exercise makes us strong like Superman!”</em></p> <p>or</p> <p><em>“Eating the right food makes our body happy.”</em></p> <p><strong>For those who are a little older:</strong></p> <p><em>“The more we move, the stronger our bodies get, which means we can play more.”</em></p> <p><em>“Exercise helps our bodies work and our mind happy. This means the more we move, the happier and healthier we will be.”</em></p> <p>Once again, it’s easy enough to SAY these things, but actually DOING THEM YOURSELF is another story.</p> <p>We must break our own bad habits; this isn’t just regarding exercise. The same goes for eating, smoking, drinking, or whatever else. Keep perspective and send a clear message of what is acceptable behaviour and what is not.</p> <p>The early years of a child’s life are vital for setting a good foundation. Start filling their character sheet with the right attributes from the beginning, and provide them with the inventory they need to continually level up throughout the rest of their life.</p> <h2><strong>HOW MUCH, HOW OFTEN?</strong></h2> <p><img class=”size-large wp-image-575644 aligncenter” src=”https://www.nerdfitness.com/wp-content/uploads/2016/03/GameboyFamily-713×475.jpg” alt=”Gameboy Family” width=”713″ height=”475″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/03/GameboyFamily-713×475.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/03/GameboyFamily-300×200.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/03/GameboyFamily-160×107.jpg 160w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>When it comes to being physically active, the short answer is, kids can’t have enough activity.</strong> If you’ve got kids, chances are they have room to be a lot more active.</p> <p>We’d like to think our kids are getting what they need, but <a href=”http://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-15-5″>studies</a> have shown that children are spending far too much time in front of some sort of screen, and not enough time undertaking physical activity.</p> <p>To achieve optimum health, social and emotional benefits, the guidelines recommend children aged 5 – 12 should be active for <a href=”http://image.wikifoundry.com/image/1/nVxKIsHPxi1wm42WOhltyw223386/GW502H376″><span><em><strong>at least</strong></em></span></a> 60 minutes every day.</p> <p>For some kids, it’s easy to achieve this in one block (older ones can achieve this through sports easily), while others may like to build up the 60 minutes throughout the day (for example, 20 minutes walking to and from school, 10 minutes at recess and 30 minutes after school).</p> <p>If your child is not currently doing an hour of physical activity every day, don’t insist that they instantly start exercising for 60 minutes everyday… this could be a shock to the system and not fun for your child.</p> <p><strong>Remember, we’re all about the fun. </strong>The goal here is to plant the seed of a love for fitness and physical activity, not force our kids to exercise like we remember being forced to eat our broccoli.</p> <ul><li>So, try gradually increasing their activity levels to meet this recommended amount. Swapping just 15 minutes of screen time with some low-key physical play time would be a good start.</li> <li>Try allocating specific (short) time periods for children to use electronic media. Preferably not during daylight hours, so they can be <a href=”https://www.nerdfitness.com/blog/2016/04/04/how-to-build-an-active-outdoor-lifestyle-with-your-kids/”>active outside</a>, but also not right before bed!</li> <li>Look at ways <a href=”https://www.nerdfitness.com/blog/2013/09/17/25-ways-to-exercise-without-realizing-it/” target=”_blank”>you can exercise without realizing it</a>, and slowly introduce similar activities into the lives of your children.</li> </ul><p>Once again, it’s all about setting a good example, and reducing your own use of electronic media.</p> <p><strong>If you’re not leading by example, you’re not leading at all.</strong></p> <h2>You have time, and you can do this.</h2> <p><img class=”size-large wp-image-1235281 aligncenter” src=”https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o-713×472.jpg” alt=”7071119349_ce9f1c7af6_o” width=”713″ height=”472″ srcset=”https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o-713×472.jpg 713w, https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o-300×199.jpg 300w, https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o-768×509.jpg 768w, https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o-160×106.jpg 160w, https://www.nerdfitness.com/wp-content/uploads/2016/09/7071119349_ce9f1c7af6_o.jpg 1024w” sizes=”(max-width: 713px) 100vw, 713px”/></p> <p><strong>Being active and growing up with a love of fitness is just something that <em>should</em> happen.</strong> Childhood is made for running, jumping, exploring and playing. If we create the right environment, this type of activity comes naturally and effortlessly for our young ones.</p> <p><em>But unfortunately, we’re often too busy making excuses and distractions for our children. </em></p> <p>Mothers and Fathers of the Rebellion are working on this every day, and so can you! Becca’s daughter is just four month old. She worked out with her daughter before she found a gym with childcare. Before she was able to find a way to build solo workout time into her life, she did super cute exercises like pushup kisses:</p> <blockquote class=”instagram-media” data-instgrm-captioned=”” data-instgrm-version=”7″> </blockquote> <p><em>“We go on walks when it’s nice out and when she is playing on the floor sometimes I’ll get down with her and do planks or push-ups or something. It’s great because I get in a mini workout and she loves it and is entertained for a little bit! I’d also like to start hiking with her more and I’ll definitely be getting her a bike seat when she’s old enough so we can bike together too.”</em></p> <p>There’s nothing better than playing with your kids, especially <a href=”https://www.youtube.com/watch?v=m0Lerbebrdc”>roughhousing</a> and <a href=”https://www.nerdfitness.com/blog/2016/04/04/how-to-build-an-active-outdoor-lifestyle-with-your-kids/”>getting outside</a>, but in our age of instant gratification, technology, work, and keeping up appearances, it takes considerable effort to instill a love of fitness and physical activity before our short window closes. Before it’s too late, and other habits take hold.</p> <p>Are we going to be the generation that says <em>‘Remember the good old days where we’d all sit in the loungeroom on our iPads together?’.</em> I don’t want that, but that seems to be the way we’re going.</p> <p>But, like all great heroes against great odds know – Luke, Frodo, Harry – we’re not powerless. We can change our futures… so let’s show our kids that <strong>life is for living</strong> and the more active we are, the more we’re going to enjoy it.</p> <p><strong>You do have the time. You are capable. You are their role model. You are all they have, and you can do this.</strong></p> <p><em>Remember:</em> If you state (indirectly or directly) that your health isn’t a priority, you’re stating that their health isn’t a priority. This is your responsibility, and there are no cheat codes, shortcuts or second lives.</p> <p>So let’s customize our little characters with the right attributes. Unlockable through leading the way, encouragement, effort, love and a whole lot of <strong>fun</strong>.</p> <p>There’s nothing I care more about than my children. So their health and wellbeing is paramount to me. They are the push I need to be better. They help me be better, so I can help them.</p> <p>So who’s with me in taking every chance we can get to ‘create a character’ that has a love of fitness, wellbeing and life?</p> <p><strong>As always, we’ve got to help each other out:</strong></p> <p><em>How are you leading the way?</em></p> <p><em>What are some of your favourite activities to do as a family?</em></p> <p><em>Has anyone else had any ‘gamechanger’ moments with your kids?</em></p> <p>Let us know in the comments.</p> <p><strong>-Dan</strong></p> <p><strong>###</strong></p> <p>Stormtrooper pictures via Kristina Alexanderson</p> <div class=”ssba ssba-wrap”> <div>Share this post with your friends:<a data-site=”” class=”ssba_facebook_share” href=”https://www.facebook.com/sharer.php?u=https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/facebook.png” title=”Facebook” class=”ssba ssba-img” alt=”Share on Facebook”/></a><span class=”ssba_sharecount”>380</span><a data-site=”” class=”ssba_twitter_share” href=”https://twitter.com/share?url=https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/&amp;text=Parents%3A+How+to+Instill+a+Love+of+Fitness+in+Your+Kids+” target=”_blank”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/twitter.png” title=”Twitter” class=”ssba ssba-img” alt=”Tweet about this on Twitter”/></a><a data-site=”email” class=”ssba_email_share” href=”mailto:?subject=Parents:%20How%20to%20Instill%20a%20Love%20of%20Fitness%20in%20Your%20Kids&amp;body=%20https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/”><img src=”https://www.nerdfitness.com/wp-content/plugins/simple-share-buttons-adder/buttons/somacro/email.png” title=”Email” class=”ssba ssba-img” alt=”Email this to someone”/></a></div> </div> </div> <p><strong><a href=”https://blockads.fivefilters.org”>Let’s block ads!</a></strong> <a href=”https://github.com/fivefilters/block-ads/wiki/There-are-no-acceptable-ads”>(Why?)</a></p> Thu, 03 Nov 2016 14:49:28 +0000 Dan Parents: How to Instill a Love of Fitness in Your Kids | Nerd Fitness article https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/ https://www.nerdfitness.com/wp-content/uploads/2016/09/6899577634_f0b4433625_o-713×472.jpg A nerdy parent’s guide on how to build a love of fitness and wellbeing in your children. en-US text/html https://www.nerdfitness.com/blog/2016/11/03/parents-how-to-instill-a-love-of-fitness-in-your-kids/ General

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