It’s time to discover the best compound exercises for beginners!

Compound exercises are the most “bang for your buck” when it comes to working out, so I’m super excited you want to learn more about them!

In our 1-on-1 Online Coach Program, we prioritize compound exercises when building workout routines for our clients. We’ll explain why today.

Nerd Fitness Coaches build workouts for any situation. Click here to learn more.

Here’s what we’ll cover:

• What are compound exercises? (How to train efficiently)
• The 5 best compound exercises (bodyweight)
• The 7 best compound exercises (barbell)
• Start training with compound exercises (Next steps)

Also, if you’re in a hurry, we’ve compiled all our strength and weight training content into one handy guide called (appropriately): Strength Training 101: Everything You Need to Know. 

Grab it for free when you join the Rebellion (that’s us!) below:

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

Alright, cue the music. Let’s do this thang.

Strength training will change your life.

If you want to lose weight, gain muscle, and/or just look and feel better, strength training will do just that.^[1]

In this comprehensive series, we’re going to cover EVERYTHING you need to know about getting strong.

By the way, hi. I’m Staci Ardison, Senior Coach for Team NF, with a 455 pound deadlift, and strength training has changed my life.

Here’s that deadlift by the way (at a bodyweight of 150 lbs): 

I help men and women get strong with our 1-on-1 Online Coaching Program, and in addition to this strength series, I’d love for our team to help you get strong too:

Start strength training safely with our Coaching Program! Learn more:

In this introduction to Strength and Resistance Training, we’ll cover:

• What are the benefits of strength training?
• What IS strength training?
• Can I strength train for weight loss?
• Am I too old for strength training?
• Will lifting weights make me bulky?
• I don’t like gyms, can I still strength train?
• How to start getting strong today (next steps).
• 5 Strength Training Workouts for Beginners
• 6 Gym Workouts For Beginners

This is also quite a lot to absorb, so we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

The rowing machine – it’s so hot right now.

Rowing classes are everywhere. It’s easy to find professional and Olympic athletes hyping up the machine’s ability to provide a full-body workout.

All well and good…but how do you actually use the thing?

Well my friend, you’ve come to the right place to find out.

Many clients in our Online Coaching Program tell us they want to start rowing, but they don’t know how. Today, we’ll explain how we get them going with row machine workouts.

Here’s what we’ll cover:

• How to use a rowing machine (with video tutorial).
• What are the benefits of using a rowing machine?
• Rowing Machine 101: Terms to Know
• The four parts of the rowing stroke.
• When to add the rowing machine to your workout.
• Should a beginner use a rowing machine? (Next Steps)

Alright, you ready?

Let’s row, row, row your rower.

It’s time to learn how to portion control!

There are all sorts of “tips” and “tricks” out there, but today we’re going to show you the best method.

What makes me so confident?

For many of our Online Coaching clients, we create portion control strategies for weight loss that don’t suck. Today, we’ll share them with you too!

No shame, no judgement, just results! Learn more about NF Coaching.

Here’s what we’ll cover:

• What are 5 methods for portion control?
• How to learn portion control (the best method)
• What is the Correct Portion Size Part 1: Protein and Vegetables
• What is the Correct Portion Size Part 2: Carbs and Fats
• How to use portion control containers and plates
• How to control portion sizes when eating out
• How to portion control for weight loss (Next steps)

Let’s do this thang!

Continue reading →

Let’s start training with resistance bands!

Whether you got exercise bands in the mail from Amazon, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things. 

Either way, you’re in the right place! 

That’s because we specialize in home workouts. Our Coaches build custom training programs for whatever equipment you might have available (or even “no equipment”).

If you have a set of resistance bands, today we’ll show you how to put them to good use.

Here’s what we’ll cover:

• The Nerd Fitness Resistance Band Workout (with video tutorial)
• The 10 best resistance band exercises
• What are the best resistance bands? (Types and product recommendation)
• How to use resistance bands (5 tips and tricks)
• How to do assisted exercises with a resistance band.
• Can you lose weight with resistance bands? (Weight Loss 101)
• When should I do a resistance band workout? (Next steps)

It’s time to join the Resistance…

So you’ve decided you want to get fit?

Great!

Now what? There is SOOO much out there, it can be overwhelming.

You end up collecting information for weeks…but take zero action.

If this sounds like you, we understand. It’s frustrating! 

No worries though, you’re in the right place to kick it into gear. We’ve helped thousands of beginners get started (and reach their goals!) as part of our online coaching program. 

Today, I’ll share with you 3 different ways to get things going, that have been tested by nerds just like you. 

Not sure how to take your first step? Click here to learn how we can help.

Here’s what we’ll cover:

• How do beginners get fit? (3 ways our clients get started)
• “Get Fit” Strategy #1: Exercise
• “Get Fit” Strategy #2: Nutrition
• “Get Fit” Strategy #3: Mindset
• The key to getting in shape: consistency

Let’s jump right in.

So you’re having trouble working out consistently?

I get it. 

Life is busy and hectic. You probably wear multiple hats in your life.

Hopefully, one of them is a pirate hat:

If you are having trouble exercising regularly, know that you aren’t alone. 

Not being able to work out consistently is one of the top issues facing our clients in Nerd Fitness Coaching. Luckily, there are some tips and tricks that help them, which we’ll share with you right now too. 

Want a customized workout plan you’ll ACTUALLY do? Learn more:

Here’s what we’ll cover today:

• Step 1: Why you miss workouts (and why it’s okay).
• Step 2: Building a (specific and realistic) workout plan. 
• Step 3: Why “all of nothing” hurts workout consistency.
• Step 4: The key to getting in regular exercise (make it fun).
• Step 5: How to build workout accountability.
• Step 6: Exercise and workout motivation (and the problems with it).
• Step 7: How to find time to work out.
• How to start working out consistently (next steps).

Let’s jump right in!