7 Emergency Hacks to Stay Healthy in the Winter

“Winter is coming”

– House Stark.

Like the White Walkers of the old stories our Gran used to tell us, winter is descending upon us mere mortals, and we must prepare! This endless onslaught of vicious attacks on our brains and our bellies will leave us ripe for slaughter if we’re not careful. What began as celebrations and a time to ‘bring together’ has been corrupted by evil forces:

Holiday parties tell us to embrace our love of engorging ourselves with so much food our belt buckles burst. We stuff ourselves like turkeys being fattened for slaughter. Eep.

Cold weather that encourages us to sleep in, avoid the elements, and say “maybe tomorrow.” A sun that rises too late and sets too soon means we often go days without seeing the damn thing!

These and more challenges are just begging us to go off the rails. And a built-in excuse called January 1st where we promise to “start over” helps us rationalize us acting like an ass until then. Black Friday has come and gone. Cyber Monday is now in the rear view. Thanksgiving is now a distant memory.

And yet…the challenges are still just getting started.

Like the divided houses in Game of Thrones, the White Walkers and the forces of winter in real life will pick us apart one by one while we pretend everything’s okay.

After all, it’s so much easier to give in, and say “I’ll wait until later” to deal with it.

To all that I have two things to say:

  1. I hear you.
  2. Bring it on.

If you’ve seen The Emperor’s New Groove, you’ll be familiar with this scene. This is how I want you feeling about Winter:

Don’t run in the wrong direction

wrong way

We need you back in the fight, right now.

If you ate like crap last week (thank you Thanksgiving), you probably also missed a workout. You have that little guy or gal or demon on your shoulder saying “well now what’s the point? Just wait til January!”

We all see January 1st as the “reset,” and there’s nothing wrong with a reset to start out the year. The problem is when you compound your issues by digging yourself deeper into a hole that you have to eventually climb out of!

Eat very poorly for long enough, and the hole will start to resemble Bruce Wayne’s prison in The Dark Knight Rises:

Think of it like you’re on the starting line of a race for a healthy life that starts Jan 1st. You have two options:

  • A) Hang around the starting line: Hang out and wait for the gun to fire. Then start running.
  • B) Run in the opposite direction. Run farther away from the starting line, so when the gun goes off you have even FARTHER to run in the race.

So, step 1 is not running in the opposite direction. This means you can’t skip all your workouts and eat like crap and give up til January. This is you going the wrong way, and will make the task of “starting over” on January 1st that much more brutal.

Instead, do what you can to “tread water” and hang out around the starting line. If you CAN, stay on target. One bad meal doesn’t ruin things. One missed workout isn’t the end of the world. If you have an awful day, respawn and get back in the fight. Immediately.

A four-week freefall however, is a hole you don’t want to be in. You also don’t want to be in THIS hole, but that’s beside the point..

So forget B. Let’s aim for A.

Never Two in a Row

two in arow

I first talked about “Never Two in a Row” back in like 2012, and it’s a mantra I’ve been living by ever since.

You’re human. And life happens.

What CANNOT HAPPEN is missing two days in a row. Or eating TWO bad meals in a row. Or having TWO bad days in a row.

Why? One bad day can feel like a speed bump if you’re trying to get healthy. Get back on track right away and there’s no problem.

However, missing two days in a row is like turning that tiny speed bump into the Misty Mountains. If you miss one day in a row, no problem! Just act like it didn’t happen and get back on track. But once you miss two days in a row, you are now 67.42% more likely to fall into a multiple week hole. Okay, I made up that statistic, but two days very easily becomes three, which very easily becomes a week, which easily becomes “I’ll wait til January.”

That’s running in the wrong direction. Stop it!

So NEVER EVER EVER miss two workouts in a row. If you miss a workout on Monday, go on Tuesday and get right back on track. If you eat a horrible lunch at the office because Kevin brought in pizza, lasagna, garlic bread, and other carb bombs (classic Kev), make your dinner healthy AF. Do that, and you’ll be fine.

So whenever you have a bad day or do something wrong, I need you respawn right away (“start over” in video game lingo) and make the next day the best day you possibly can.

If you’re going to eat like crap, use intermittent fasting and skip meals

Noel_Thai_Zoodles_30

Spoiler alert: you’re going to eat like an ass this upcoming month. (Unlike Noel’s delicious Thai Zoodle recipe above)

I know it. You know it. So we can do one of two things.

We can pretend like it’s not going to happen, and then be surprised and beat ourselves up when we put ourselves in a carb coma and go on a calorie-induced bender.

Or we can be smart about it and negate the impact these days have on our waistlines. Better yet, we can make these additional calories work FOR us.

For starters, our metabolisms aren’t that smart. Your weight will fluctuate based on total calories consumed over many many days, not after ONE power-bomb of a meal.

So, if you know you are going to eat a monster lunch and dinner (I see you, Christmas), eat a stupidly light breakfast, and a light breakfast tomorrow – the calories will average out in the long run.

Or, if you’re willing to dig in and do the research, SKIP breakfast (and maybe lunch) before your monster meal. It’s called “intermittent fasting,” and it’s what I do to stay on track during weeks when I know I’m going to eat poorly.

First, I skip breakfast every day (I haven’t eaten breakfast in 3+ years). Second, I might choose to skip lunch as well the day after a monster meal. Again, dig in and do the research (or just read this), and you’ll find that missing a meal isn’t the end of the world. In fact, it can lead to a healthier lifestyle for the right person.

Make big meals work for you by timing them properly

christmas dinner

Whether or not you take advantage of intermittent fasting, you can time your workouts to coincide with your unhealthy meals.

As I mentioned in our article on building the right kind of physique, think of all the calories you eat as first-year wizards at Hogwarts. They need to be sorted into one of three houses (“Burn as energy,” “store as fat,” or “rebuild muscle.”)

The extra calories you eat over the holidays always go towards “store as fat” unless you give them a really good reason to head to the “build muscle” common room. Politely asking them won’t help.

You need to give them a reason. And that wonderful reason is STRENGTH TRAINING.

When you strength train before a big meal, your muscles you trained are broken down and need to be rebuilt. So, over the next 48+ hours many of those extra calories will be diverted to rebuilding (stronger) muscles instead of becoming fat.

This year I did my heaviest strength training workout just a few hours before my Thanksgiving dinner, and then proceeded to eat like crap along with everybody around me. While they all lamented “I’m so full, I’m so fat, I ate too much, wahhhh,” I knew my calories were being used to rebuild muscle so internally I was doing an evil villain laugh… Muahahahah, you know the one.

Work smarter (like a nerd).

Don’t rely on motivation

Cat Bored and Yawning

Here’s another spoiler for you: you are NOT going to want to work out this month. It’s going to be dark and cold, and your nose is going to run (better catch it!), work is going to suck, you’re going to be hungover, and so on.

The amount of motivation you’ll need to get over these obstacles is gargantuan. So don’t force yourself to try and “dig deep” and just “work harder” and feel guilty when you’re “not motivated.”

So do whatever you can to never, ever ever rely on motivation. Your body won’t say, “oh that’s okay, I’ll not get fat this month because I feel bad for you.” There are 31 days in December just like there are 31 days in August.

Which means you need to stay on track even though it’s much easier to do in the summer. So instead of motivation, build fail-safes to make sure you are staying healthy. Schedule your workouts in your calendar, and set up alerts so you are reminded. Recruit a buddy to work out with you.

Or go with one of these more diabolical examples:

Take a really really embarrassing photo of yourself, or type up a tweet with an embarrassing secret. Schedule it to post at 6:15 (or whatever time is early for you) every morning before you go to bed. Put your phone in the other room. If you don’t wake up on time, and run in the other room and cancel that tweet, it goes out! Better just get out of bed and train before work.

Give your co-worker $250. Tell him/her that you will work out 3 days per week, and text him a photo of you at the gym. If he does not receive that photo, he will donate $50 of your money to a political cause you can’t stand.

Set your credit card alerts to email you and your wife/husband every time it’s used. Agree ahead of time you’ll never use that card to buy fast food or else you’ll have to be on diaper duty for the next 3 months straight (or something that fits your situation).  

In each of the instances above, you’re going to do exactly two things:

  1. Get really mad at yourself. Probably swear a lot. Swear vengeance on your past self.
  2. Do the damn thing you know you need to do while also being mad at yourself.

Never ever ever rely on motivation. Now, motivation doesn’t hurt. It’s just not reliable. So if you are in need of some motivation to get started, try this watching this video to remind you that training in the winter makes you a badass:

Just don’t rely on it, or feel guilty when you don’t have it! Whenever you DO feel a burst of motivation, use that extra energy to build systems. Here’s how to use motivation properly.

Have a Plan B for workouts and meals

frozen veggies

“Too cold today! Can’t go to the gym and do my workout, DAMN! Looks like I’ll just have to sit here and eat ice cream.”

“Ran out of groceries, and it’s snowing. I guess I’ll just have to order pizza.”

The problem with winter is that it makes the unhealthy option always the easiest. We’re lazy, and I have to imagine we’re a bit like bears in that we want to hibernate and store fat when it gets cold out.

We have this tiny voice in our head subtly nudging us to pick the path of least resistance: aka pizza and skipped workouts.

And we can’t let that voice win. Then, the White Walkers win. And we’re all screwed. So, instead, we’re going to MacGuyver the sh** outta our winter by having a plan B prepared.

For example:

A Workout PLAN B: Have a place in your house or apartment that you can go to and do the Beginner Bodyweight Workout or one of The Nerd Fitness Academy or NF Yoga workouts.  It might not be as great as the gym, but it’s still a workout. It might mean investing in a door frame pull-up bar or a yoga mat, but a small investment for maintaining momentum through the winter is worth any amount of money.

A Nutritional PLAN B: Have a healthy meal in your freezer that has already been prepared and ready to be heated up. We make horrible decisions when the fridge is empty and we’re hungry. The Sirens of Dominos and Pizza Hut beckon us to call them for a 30-minute delivery.

So use your own laziness to help! Have a meal in your freezer that’s already to go. Store SteamFresh veggies for emergencies. And delete any fast food or delivery numbers in your phone. Delete the Seamless app from your phone. Avoiding driving by your favorite fast food place. Do what you need to do to make it more difficult to make the wrong choice.  

Know that every little bit counts

inch worm

So you can only train for 15 minutes today instead of 20.

So you have time to do a few yoga poses instead of going to the gym for an hour.

So your ONLY option at the holiday party is pizza and you didn’t have a great breakfast.

THIS DOES NOT MEAN YOUR WINTER IS RUINED.  80% IS STILL 80% BETTER THAN ZERO PERCENT.

Every little bit counts. It REALLY, REALLY does. Every small change, or even only eating like an ass HALF of the time is FAR better than eating like an ass all of the time. Swap ONE beer for ONE glass of water, and it’s a victory that will translate to your waistline. Do 5 push-ups as soon as you get out of bed, and it’s a victory.

Winter is a problem not because people make one bad mistake, but because one bad mistake quickly sets off a chain reaction of disasters and idiocy justified by the fact they can’t do something 100%. So they opt for 0%.

If you don’t have time for a full workout, do half a workout! If you have to eat drive through food, drinking a water or diet coke is still better than the alternative!

If you go to a holiday party, you can still drink (Here’s our “healthy drinking guide”) and eat poorly, just swap out some eggnog for water every once and awhile. Your future fit self thanks you.

Try this:

Every morning when you wake up, do 20 bodyweight squats, 10 push-ups, and if you have access to a pull-up bar (or gymnastic rings), hang from them for 30 seconds.

Make this the FIRST thing you do every day (using systems built back in point #6). That way, at least every day during the winter you’ve done something.

How Do You Brave the Winters?

Before somebody yells at me in the comments, yes I know a lot of Aussies and Kiwis are NF Rebels, and I know it’s nearly summer down there. You can laugh at us all you want, your winter will come soon enough. Oh, it will.  

Let’s hear from you – what do you do when the going gets tough, when the temperature drops, and life gets busy as hell?

How do you fight back? What are your favorite specific tricks or systems you use to stay on track?

Leave your comment below and share with your fellow Rebels.

-Steve

P.S. Looking for a fun way to build or keep up your daily exercise habit throughout the craziness of the holiday season?

We’re running a #YogaEveryDay Challenge in December. It’s simple – just do at least 10 minutes of yoga every day for the month of December. It can be on your own or in a class, split up into smaller segments or all at once – the important thing is that you do it!

You get a point for every day you do yoga – and the more days you do it in a row, the more points you get!

Play along with your friends using our group google doc as well as the hashtag #NerdFitnessYoga on Facebook, Instagram, or Twitter. Check out the official document for details. 

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Photo: Mark Dumont: Inch Worm, leibolmei: frozen veggies

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  • http://Raymondburton.com Ray Burton

    Such a solid post. You must spend hours writing these out. The “Never Two In A Row,” rule is such a good rule. It keeps the downward spiral from kicking in. Then intermittent fasting on big meal days. Perfect. Not counting on motivation…. wicked post.

  • Wendy Holmes

    YES!!! Motivation is in the toilet this time of year, so loot and or punishments are a must!!!

  • tmkuster

    You aren’t my mom! You can’t tell me I am going to eat like an ass this month! Just to spite you I cooked my standby of Szechuan chicken and peppers for lunch RIGHT THIS MINUTE! and as far as The Emperor’s New Groove is considered… MOST UNDERRATED DISNEY MOVIE EVER!!! David Spade in his prime!

  • adrenaline_jen

    Thanks for the pre-kick-in-the-pants! I needed that!

  • gson1192

    SO glad I have a trainer that is TOUGH!! I’m just now really getting into the swing of my 3xweek workouts and actually dreading the five days I’ll be gone over the holidays without my workouts! I like the 20 squats and 10 pushups routine! I may have to do that while I’m gone visiting my daughter! I think I’ll even take my stretchy band for some of the floor exercises my trainer has me on! I’m PUMPED!!

  • Cara M Pulley

    Steve, you complete me. I always get a kick out of your articles!

    My climbing partner and I are dealing with the December doldrums by doing an intense training program. The key is to have another person holding you accountable and cheering you on when you’d rather quit or give half effort.

  • Teri Eckhoff

    Generally, I agree with many of the ideas listed. However, I find some of the references in the article a bit troubling, such as “eat like an ass,” or “eat like crap.” These phrases seem to label food as good food or bad food. Many people who are in this fight to live a healthier life already have SO many self-esteem issues they are dealing with that they already feel like they aren’t worthy individuals. They define themselves by their weight or lack of ability to live the healthy lifestyle they want to achieve. To suggest that they “eat like an ass” or “eat like crap” basically says, “You’re an idiot when you eat like that.” For people who already struggle with their self-esteem this could be very detrimental. Wording like, “You will most likely choose to overindulge and/or eat a lot of types of foods you might normally steer away from” seems less judgemental.

    I could sit down to a holiday meal and think two different ways: “I’m eating like crap, oh well, I just won’t do it tomorrow,” or I could look at my plate thinking, “This plate is full of foods I really enjoy. I’m going to savor every bite today and tomorrow I’m going to return to my normal eating patterns.” I know that I would much prefer the meal with the second line of thinking because I haven’t labeled the food as good or bad, but labeled it as food I enjoy. Just how much will you enjoy food when you’ve labeled it “bad food.” The whole time you are eating it you will be feeling guilty because it’s “bad.” I used to feel guilty when I ate holiday type foods, but not anymore. I enjoy them very much because I no longer view food as good or bad, it’s just food. Some of it is more nutrient dense and will help me reach my goals faster, but that doesn’t mean it’s good and the other is bad. I believe one reason people fall into “the hole” is because of the guilt they feel when they fail (overindulge or eat that rich holiday food). Strip the guilt away and maybe, just maybe, they won’t struggle so much with the next meal. When I removed the idea of good foods/bad foods from my thoughts it made a huge impact on my ability to rebound after eating something I previously deemed bad.

    Just some thoughts to consider for those that label foods.

  • http://www.robhorton.net Rob Horton

    Its been getting colder and darker here in Missouri. My desire to go out to my unheated garage and do workouts was beginning to dwindle. The hack to fix it? I “moved my batcave” to my basement. It’s heated, brightly light and while not sunlight .. better than the garage. Now deadlifts, squats and ring work happen there.

  • Scott “OnePace” Payson

    Solid points, but I took his references of “eating like an ass” as over-eating, and the foods he was using as examples tend to be the type of foods that are very easy to overdo it on, just because they are so calorie dense. They also tend to be the go-to socially accepted binge foods here in North America, which is why they seem worse than they are.

    I agree that there isn’t really good or bad food, just better or worse options, and in the end calories in vs. calories out is the real deciding factor, especially during the holidays. If you can learn to moderate your intake, pretty much every food can fit into your diet guilt free.

  • Irna May Connor

    Great article! I’m participating in Runner’s World’s Run Streak Challenge, where you run 1 mile every day starting Thanksgiving Day to New Years Day. Easy and doable for folks that run regularly. Week 1 already complete!

  • Naomi Hurley

    I am laughing at you! I am in NZ and we are just going into summer here and the weather is beautiful! That doesn’t mean we aren’t going to be faced with laziness and crappy food over the holidays though (hello ice creams and BBQ’s). Thanks for a great article!! Am definitely going to put some of this into practice, and maybe it will help to this to myself “at least it is summer and I don’t have to deal with the cold like all the northern hemisphere rebels” 🙂

  • Knight Brienne (Brienne of Tar

    also you’re hot

  • http://www.Raymondburton.com Ray Burton

    Just comfortable actually… thermostat says 21 degrees.

  • http://www.underconstruction.com Vivek Sood

    I will stick with calisthenics for a month or 45 days.

  • http://thefastmetabolismdietcommunity.com Roxanne Mosby

    Thanks for this, Steve! We badly needed this kickass reminder to get ourselves on track for the impending loom of Winter hibernation! 😀

  • OCRassassin

    I’m down in FL and the mornings have still been averaging 50F-60F (cold to a lot of Floridians, chilly but comfortable for me). Still, my running has been slacking because it is chilly, windy, and worst of all dark in the morning.
    I work best when I have goals and deadlines, so to keep myself going I have signed up for 3 Spartan Races of increasing length plus a couple of local mud runs. These start in March of next year, so if I don’t keep up my training and push myself I won’t be ready to take them on. I have also changed my training style to work with the winter by moving some of my runs to after work with strength training in the morning, and changing my strength training days to medium-high intensity interval training.

    Goals are great, but but I personally need the deadline or else I fall into the trap of thinking I have plenty of time.

  • Jen Patton

    High fives for fellow MOs ^_^

    I’m working on getting a corner of the basement dug out for my batcave (maybe should have put that in my challenge this month). Too bad it’s next to the unheated garage XD

    Also, did daylight savings time seem to make the daylight disappear faster then normal this time? Like BLAM, WINTER. And then 80 degrees because why not? XD

  • http://www.nerdfitness.com/ Steve Kamb

    Save me a place at the table! I miss NZ 🙂

  • http://www.nerdfitness.com/ Steve Kamb

    hey Teri! Thanks for the comment and I appreciate you saying what you did. I’m going to reread the article with that in mind. Being the goofball that I am, I used those terms “like an ass” to be taken in a tongue-in-cheek kind of way (not judgement based) and simply add some variety to my writing instead of always saying “overindulge” or “eat less nutritious foods.”

    I can see now how those comments might cause issues for some people. It’s actually inspired an idea for me to write about guilt vs shame. Thank you for sharing 🙂

    I do not see food as good or bad either, but rather decisions people make.

  • Corinne Dasher

    Winter actually *is* motivation for me. Our house is pretty cold during the winter (people we’re renting from probably didn’t bother with super great insulation), so for me exercise is like “yes! I get to be warm for half an hour!” 😀 Especially good on days when my husband gets into the shower first so I don’t get to have *that* warmth.

  • Teri Eckhoff

    Steve, thanks for the reply. I completely understood the tone of the article and I love reading your posts! I was viewing and commenting on it from the eyes of other people. I have been that person who had rigid food rules and then felt like a failure when I ate those foods. I am a member of the women’s academy and I often read through the posts on the facebook page. There are SO many people who have the mentality that they cannot eat certain foods and when they do they post about how they failed. Three years ago I could have read this article and walked away feeling like, “Yep, I’m an ass. I can’t even control what I eat at the holidays.” I 100% know that was not the intent of the article, but for people who are in a different place mentally than you or I it can easily happen.

    In the last three years I’ve traveled a long journey to get to the point where
    I have a healthy relationship with food. I eat to fuel my body and I enjoy the
    foods I eat. I have learned some simple habits that have allowed me to finally
    begin to lose weight without being obsessed with what I eat. When I look back
    to where I was three years ago regarding my ideas about food to where I am now I am amazed. Three years ago I was very unhappy with myself as a person. I viewed my whole worth on whether I was eating “right.” I was obsessed
    with thoughts of food and what I could and couldn’t eat. I considered myself a
    failure when I ate “forbidden” foods. I understood the concept of
    “eat in moderation” but couldn’t put it into practice. I cycled
    through feeling awesome when I when I was eating “right” and feeling horrible
    when I was eating “bad.” I was blessed to find a nutrition habit coach who has
    helped me implement simple food habits one at a time, and now I am truly a much happier person. I no longer view food as good or bad. I eat what I want and enjoy what I eat and I am finally starting to lose weight. The weight loss
    doesn’t even matter to me anymore because my mental thought process is in such a good place with the habits I’ve incorporated that I sit back in awe and
    think, “Wow, it is so nice to not be obsessed about food anymore. It is so
    nice to use my habits to create meal plans and it’s beyond amazing that I can
    eat a meal and then not even think about food again until the next meal
    time.” The times of feeling like a failure are behind me.

    As I’m rereading this I realize I cannot even find the words to express the
    peace that I’ve found regarding food and eating and that is what I wish
    EVERYONE could have.

    Because of the mental transformation I’ve had and how it has allowed me
    to move from thinking about food ALL the time and seeing myself as a failure to
    being 100% content with all things food, I am saddened when I hear people talk
    about failing because they ate some carbs. I know their life doesn’t have to be
    like that and I don’t ever want those people to be put in any situation where
    they may be made to feel like that because they do it to themselves often
    enough.

    Thanks for taking the time to listen.

  • Danielle

    Seamless is how I let myself get fat in the first place. “I just worked 14 hours, too tired to make dinner, let me just order in…” for 2 years. For over 2 months now I’ve been meal prepping lunch and dinner on the weekends and into the freezer it goes. I’ve actually levelled up my cooking skills because I almost always pick a new recipe to try, and bonus I fit back into some of the clothes that were too tight to wear anymore and was able to use the saved money to offset higher rent in a much better location. Win win win!!

  • Knight Brienne (Brienne of Tar

    Hehe, I’ve read worse comebacks 😉

  • http://sjsivf.com Sonia gupta

    Such a great advice, glad to get that knowledge about health

  • Efr337

    I just started my next phase of cutting 11 days ago and will keep cutting through my birthday and all the holidays until mid January. I don’t believe in January 1st or this time being any different than spring or summmer – that’s just excuses we have at the ready. Easier said than done, maybe, but that’s the good thing about having established habits through discipline, so it’s not even a question of whether or not I’m going to go to the gym in the freezing cold at 9 in the evening, I just do it.

  • http://www.robhorton.net Rob Horton

    Hi five! ^_^

  • Ed

    Great post was going to leave hitting reset until the new year but have started already

  • Dawn

    “Every morning when you wake up, do 20 bodyweight squats, 10 push-ups…”

    I’ve decided to start doing this, as I’ve been struggling with working out and eating right lately. I see a trainer once a week, but he was on medical leave for two months and that just kind of derailed me. I worked out on my own, but I didn’t do as well as I’d hoped (but better than I thought I would!). Since I’m working towards a specific goal I need to hit in less than three months, I think starting the day with some squats and pushups will put me in the right frame of mind for the rest of the day and set me up to succeed.

  • Naomi Hurley

    Ah you should come back for another visit 😀

  • Michael Leonard

    The Rocky IV training montage mid-article? A man after my own heart.

  • Julie Phi

    Thanks, I needed this. Made a plan with a gym partner, and went to the gym two days in a row despite having a head cold. And even benched the most ever today! What?! The advice about running backwards from the starting line was key for me. I have totally been indulging in the Christmas cookies but instead of them being an excuse they are now a motivation to stay on track with the gym. I am a little less mindless when eating now, but when I do indulge I make sure I am lifting heavy to counterbalance and I have already noticed that I am maintaining weight and getting stronger instead of packing on the winter coat! Thank you!

  • http://www.mrphen375.com/ Bill Chia

    Great post with solid content. Keep it up.

  • Pingback: Slay the SAD (Seasonal Affective Disorder) | Nerd Fitness()

  • Stockmile

    Fantastic article!

    And maybe someone can find it interesting: https://fitnessreport.com/