Whether you’re injured, unable to exercise or wanting to unwind due to a long week, an infrared sauna may be just the thing for you! Ben Lucas owner of Sydney’s newly opened sanctuary of stillness Flow Revive shares his reasons on why it’s so beneficial.
Skin Purification/ Detoxification
When you enter an infrared sauna, what do you start to do? Sweat! By sweating you automatically begin to eliminate the toxins your body may have taken in over the past few days/week. Whether it’s that alcohol you drank from the weekend soiree, processed foods you may have consumed or even the chemicals from the deodorant you may have sprayed on your body. You will sweat out all of these toxins and purify your skin by hopping in an infrared sauna.
Weight Loss
It sounds to good to be true that an infared sauna may help aid weight loss. Yet, research has shown that the excessive amounts of sweating caused by the high heat inside the sauna results in your body losing a substantial amount of fluid. It basically helps you to burn calories while you relax in total comfort. When your body temperature rises so does your heart rate, it’s as though you are having a mini cardio session whilst sitting down.
Pain Relief
Remember the days of applying a heat pack to muscle cramps? By applying heat to sore muscles, the heat will loosen up the cramps and ease the pain. If you have had a long day sitting down in the office or a hard session at the gym this will help loosen those tight muscles.
Improved Circulation
As above, heat increases your heart rate which means your circulation will speed up too. By using an infrared sauna your blood flow will be better than ever. This is because when your body temperature rises it increases the blood flow reflecting the benefits of a cardio workout. Circulation is vital for maintaining the health and proper functioning of your body and this amazing technology does exactly that through heat.
Relaxation
All the stressors you have placed on your mind, body and soul during a hard day of work or a long weekend will be relieved. This is due to a balance of the stress hormone called cortisol when you go into an infrared sauna. This deep therapeutic experience will warm and relax your muscles so you can totally relax.
About Ben Lucas
Ben was a professional NRL player for the Cronulla Sharks prior to getting into the fitness industry. After finishing his stint with the NRL, he fell into Ultra Endurance running and of course personal training, owning 3 x successful PT studios before selling them off to make room for Flow Athletic.
Let’s be honest, our schedules are getting fuller by the day. We’re talking work, family, friends and then all the dreaming and planning in between. You know, life!
It can be easy to get carried away during this time thinking we need a whole lotta STUFF to help get stuff done, especially when it comes to working out. But my friend, I’m here to tell you that that’s simply not the case.
In fact, you can even cancel that gym membership you hardly use and bring all that motivation in house (as in you don’t actually have to leave the house) to train.
Sure it may have been lust at first sight (I’m a sucker for this colour but they come in others as well) but its well and truly turned into appreciative love across the last 6 months since I got the.
They’ve taken me through intense workouts (thank the lord for their sweatproof coating to protect them!) to maybe chilled yoga guided sessions and podcast chillin in between.
The fact they are wireless means I don’t get as distracted during a workout and more importantly when I’m doing a session at home using an app as I HATE having to be plugged into my phone so my hands aren’t free.
You can move freely.
They’re light weight.
They provide visibility at night as they have reflective sport wear cable.
Again, this has been my lifesaver. Having a basic gym set up in the comfort of my own home saves me travel time to the gym and means I can workout on my own terms and schedule.
I was lucky enough to come across http://elitefitness.com.au/ which has EVERYTHING you could ever need but reel it in girlfriend as this is about being efficient and smart with your shopping (and time!!).
That being said they have everything from bands, to boxing, to kettlebells, medicine balls dumbells matts, foam rollers to (and this is what we have) the Inspire SCS Power Cage (like a big smith cage) with a barbell and Olympic weight set which the hubby and I both use. I’ve then got some bands set up with it too to cover all bases!
If you don’t want to go that big you could set your self up nicely with a couple of kettlebells, resistant bands http://elitefitness.com.au/accessories/bands-straps.html for booty work and you’re good to go!
Side note, I also love that the kiddies can see me exercise so they get what it’s all about!!
APPS
Now these guys will replace your gym membership and there are SO many out there for you to try so boredom should never be an issue!!
One of my go-to apps is the Nike Training Club. The benefits are well established, with over 180 free workouts available – from strength and endurance to mobility and yoga featuring the expertise of world-class Nike Master Trainers and elite Nike athletes.
The best bit? The Nike Training Club (NTC) app is now available for free download globally on the Apple Watch so if you have one, you don’t have to continually check your phone in the middle of a session – the workout will start on the phone, with the Apple Watch allowing for easy time check of reps remaining on a drill. It also delivers haptic prompts, which signal the beginning of the next drill and run until the workout is complete.
Here’s how it helps you:
Focus more on your workout and less on your phone
Monitor your heart rate, approximate calories and other exercise statistics right from your wrist
Achieve your exercise goals via weekly notifications encouraging you to close your Exercise ring
Seriously, just google whatever workout you want from yoga, meditation, strength and you will find an online program or an app so you can do at home. #winning
I also love:
Daily Yoga
Zova
Sweat
The other app I use all the time is a basic tabata timer which you use for your 20 seconds on, 10 second rest x 8 workouts. Brutal but worth it!!
So there you go, wireless headphones, workout apps and home gym of weights, skipping rope and mat – sure it still gets the minimal living tick of approval right?!
We chat to the guys who are Nuzest Athletes as well as the Founders of V&B Athletic on how they manage to fit ultra-endurance training into their busy schedules
The pair of running fanatics started their journey together in 2010 when they both met at Original Bootcamp. As the years went by the two competed in many events namely, Tough Mudder and Spartan Race, as well as their first ultra-marathon (49km) in New Zealand. After over 6,000 kilometers spent competing in various endurance races together in distances now ranging up to 180km the two have developed their own training methods to complement their busy lives. Here’s how they do it.
What does a typical week look like for you? Does it involve school drops, business meetings, training sessions?
Jase is full time in V&B Athletic and 100% focused on the business and our clients. DJ has a full time role as head of the Australian real estate group at the law firm Baker McKenzie, so as far as V&B goes, Jase does the lion’s share of the work and DJ helps out as a part-time trainer and with back of house wherever possible. For both of us the working days are long ones, we’re either up training clients or training ourselves by 5.30am, 5 or 6 days a week and are lucky to be in bed before midnight. DJ has a 14 year old son and 9 year old daughter, and both of our partners also work full time so each day is about balance and making sure that whatever we’re doing whether it’s work, family or our own training sessions, is quality time – regardless of the actual quantity of each of those aspects from day to day, we’re making sure it’s the best it can be.
How often do you exercise in a week and how much of that is committed to long runs? – i.e. km’s run p.w or p.month
We each train at least 5 to 6 days a week, and ideally get a long run (20km+) in once a week. Unless you’re right at the pointy end of endurance running, you don’t need to be doing 100s of kilometres a week to be successful and that actually forms the basis for a lot of the training we bring to our clients. DJ took 3 hours off his 100km time for UTA (or North Face 100 as it was back then) a number of years ago after running less than 20km a week for an entire year. During that time he was focusing on high intensity training, technique sessions, stairs and soft sand running. That sort of training is designed to build endurance, fit in with a busy lifestyle and avoid the over-training injuries that so many ultra-runners develop when their sole focus becomes quantity over quality of training. While we’re always learning and adapting, this basic model has formed the foundation for our own training ever since.
Do you wake up early to fit more in or stay up later?
This is probably the one thing where you should listen to what we say and not watch what we do! There’s plenty of research out there showing how important 7 hours of sleep is a night for recovery and performance. But to fit everything into our schedules, sleep is often what gets sacrificed. DJ generally gets by on 4 to 5 hours sleep max during the week, and Jase is not far behind. Basically we’re getting up early and staying up later in order to fit everything in. What we have found personally though, is that a lack of sleep can be compensated for by a great workout. We’ve tested it numerous times and are convinced that 4 hours sleep with a good quality high intensity workout, means that we will be happier, healthier and more productive at the end of that day than we are with 6 hours sleep and no work out.
What’s your work schedule like?
Pretty crazy. 14+ hour days are a regular occurrence for DJ and as a partner at an international law firm, there’s very little time that he is not at least contactable or needing to check emails. While Jase has a slightly more flexible schedule, his days are just long as with regular training commitments at the beginning and end of each day, all the time between is filled with planning, meetings, individual client work/sessions and the thousands of other things that come with building a fitness business and brand.
Do you decide what events you want to sign up to over the year and train for them, or are you more spontaneous?
A little of both. We usually have a couple of key events that we want to do every year or every second year, but we find it very difficult to say no to people, so often end up signing up for events on the spur of the moment. We’ve actually got a rule now that we’re not allowed to sign up for a race within 7 days of finishing (or sometimes not finishing) a race. You’re either on such a high from finishing, or so annoyed that you’ve had to withdraw, that the temptation is to sign up for not just the same race but half a dozen others at the same time…takes a few days to come back from that. We do have a couple of key charity events that we like to be involved in every year and are gradually moving to keeping our personal endurance events for specific charitable causes, or to acting on the sweep team for events – which lets us enjoy the endurance challenge while helping others, and takes away the pressure of having to be right at the top of our game and competing.
Do you have any tricks for keeping on top of things, i.e. anything that makes you more efficient?
Good time management is about setting expectations with others so you don’t get to a situation where you suddenly have 5 things that all need to happen at the same time. Prioritise and communicate so that everyone knows what they can expect of you and when they can expect it. For things that are really important to you, make a time and stick to it – for us that’s our personal training – Jase locks in regular sessions immediately following morning training, DJ has very early mornings before work and before his kids are up for school, so the chances of a conflict with other priorities are minimised.
Do you encourage your kids to get involved with fitness?
Absolutely. Neither of us were that sporty as kids so it’s not something that we want to force on others but we think it’s critical to lead by example and encourage as much participation in physical activities as possible (both for our kids and others). DJ recently took his son to Bali with him to help out with the support crew for the Bali Hope Ultra – an 84km overnight run across Bali to raise funds to put local kids through school. He’s come back talking about signing up for the City 2 Surf and maybe running a bit of the Bali run with Dad next year! There does have to be a balance given how impressionable kids are – our emphasis with them is always around the health benefits of fitness and the experiences you can have – not about diet (other than eating a healthy balance of all goods – which includes the “naughty” stuff on occasion too) or appearance.
What’s your next event you’re training for and what does that training look like?
DJ has a 900km 6 day bike ride coming up in November with the Steve Waugh Foundation, as well as the World Surf Lifesaving Championships in 2km soft sand racing. Jase has a couple of shorter trail races towards the end of the year. Both of us will be returning to Bali early next year for the Bali Hope Ultra and have a number of ultras coming up which we’ll be running as “sweeps” rather than racing. Our long term goal is next year’s Great Southern Endurance Run – a 180km monster in Victoria with over 11,000m of ascending and the same of descending. Apart from some specialized bike training, the schedule of events means our actual day to day training doesn’t have to change that much – there’s lots of variety, most sessions are short (60 minutes) and high-intensity, functional (using lots of muscle groups and particularly working on building core strength) and aimed at continuing to build strength without overly bulking up – stairs, soft sand, bodyweight plus weekly yoga and monthly massages for recovery…all the good stuff!!
Do you have any nutrition tips for endurance athletes?
Everyone is different when it comes to this stuff, but ultimately it’s really not that hard. Eat a good balanced diet with as few processed foods as possible, plenty of fruit and vegetables, drink plenty of water (not just on event days but every day) and indulge in moderation every now and then. For endurance events it becomes much more of an individual game – some people can eat anything on a long event, others need to stick to gels or food replacement drinks to avoid stomach issues. The critical thing is to never try anything new on race day – experiment in training, figure out what works for you and then go with that, plus have a treat of some sort waiting for you at a predetermined point of the race. For us, we both love a white bread vegemite sandwich at the half-way point of a big run – preferably with a layer of salt and vinegar chips on it!!
About David ‘DJ’ Jones
Long-distance cyclist, endurance athlete and V&B Athletic’s resident soft sand running specialist, DJ is “glass half full” when it comes to training, always encouraging his clients to dig that extra bit deeper and achieve extraordinary results.
About Jase Cronshaw
Endurance athlete, mountain biker and part-time rock climber. Jase follows a “firm but fair” approach for getting the best out of his clients and believes that just one run can change your day but many runs will change your life.
As someone with 2 little kiddies and who works across wayyyyy too many businesses, taking a few days off for a getaway is rare, and when it does finally happen, well its almost too late.
That boiling point of needing a weekend away may look different for everyone, maybe you get teary, or maybe you just get a case of the angrys at everything and everyone (yep, guilty) or perhaps life can just seem too hard and motivation goes out the door.
Whatever the case, you need a vacay from life’s responsibilities and stat. Either alone (trust me its good for the soul) or with a couple of besties where you can just be yourself, and no hiding the rough edges.
I recently had an SOS getaway – minus kiddies – and instead packed my 2 best gal pals and took a little road trip to Byron Bay. The result? A renewed refresh lease of life that will keep me kicking for a few months at least!!
We stayed at The Cottage (there’s also Bower Barn, Bower Studios, Bower House, Bower Cottage) and this place is what dreams are made of. A luxury property with so much Bryon cool sprinkled on top you’ll spend at least an hour photographing every nook and cranny before you dibs which room is yours.
The Cottage itself sits prettily and in complete privacy in the Bower’s lush landscape. It is the original 100-year old dwelling, yet any nod to tradition ends at the front door, which opens into sophisticated, five-bedroom, gorgeous accommodation.
It has 5 HUGE bedrooms, three with ensuites, to the interior-exterior living and deck area set in lush tropical gardens, so perfect for group get always, families or wedding parties.
What I loved (apart from the insta worthy design, check out account here for a good stalk) was the location. Not smack bang in the centre of Byron but still in walking distance to everything – plus it’s just a short stroll down the road from Spell, Roadhouse and next door to one of my new fave cafes.
They also had Netflix. Just sayin… perfect when you want an early dinner out then chilling at ‘home’. Yep were pretty wild like that!!
EAT
Byron General Store
26 Bangalow Road, Byron Bay
www.byrongeneralstore.com @byron_general_store
Located oh so conveniently next door to the Bower and even more convenient is it opens at 630am which meant I could get my caffeine fix pre-lighthouse walk!
Its also organic, has a bunch of vegan options, child friendly and plain yum.
Expect to be siting among the cool kids of Byron.
Bayleaf Café
@bayleafcafe
Corner Jonson St & Marvel St Bryon Bay
We hit this place hard for breaky eats every time we’re in Byron, I love the outdoor seats where Jet can play with the chalk at my feet while I eat or in this case, us girls can eat and gossip in peace!!
Go for the coconut cold brew and the chilli scrambled eggs so. Good.
Don’t forget the usual suspects… The Farm, Harvest, Combi, Roadhouse
DO
Lighthouse walk – have you really done Byron if you haven’t done a lighthouse walk at sun rise? I think not! Chances of whales and dolphins gracing your presences are high so get to it!!
Move – If you’re still feeling like you need a bit more movement post lighthouse walk then head to Bende Bryon Bay which is the latest offering from the gorgeous Emma Seibold who is the brains behind Barre Body. Bende is a boutique Pilates, barre, yoga and flow studio (Bende.com.au @bendebyron) located in the new Habitat lifestyle precinct on Bayshore Drive (on the left before you reach Elements of Byron). Suite 35, Building c2, Habitat, 1 Porter Street, Byron Bay 2481
Habitat – after your class stay awhile and check out the new area full of shops and cafes in the new Habitat precinct where there’s high chance you’ll walk away with bags of fashion, ceramics and other goodies. You’ve been warned!
Bangalow – my fave little town just outside of Byron is called Bangalow, and again, its full of amazing cafes, lifestyle shops and markets on the weekend. Perfect if Bryon is feeling a little busy and you want the chill country vibes without missing out on shopping
Want to know more places to eat at? Check out my previous blog on Byron Bay here
Some people live for it, chasing faster times and that unbelievable “runners high.”
Others despise it with the passion of a thousand suns (which is an excessive number of suns).
As somebody who used to run cross country in high school, and will probably never run a mile again, I have strong opinions on this stuff.
Today we’re going to cover it all: running your first 5K, if you even SHOULD run a 5k, and all the details of the famous Couch to 5K program.
After all, Couch to 5K is the most popular 5K running program since “run for your life” invented by a human like 150,000 years ago.
“Don’t run for your life” was equally popular, it just…didn’t last long.
Quiet, I know. This was a way better gif than a human being chased by a wild animal.
Plus, dinosaurs.
Anyways!
You’re here because you wanna know if you can build up to running a 5k without losing your breath or having to stop.
So here’s what we’re gonna cover in this article:
What is it about Couch to 5K that makes it so dang popular?
Does Couch to 5K actually work?
Will I lose weight training for a 5K?
How do I not hurt myself running a 5K?
What if I own a futon, but like, it’s a nice one. Can I still do Couch to 5k?
If you’ve been reading Nerd Fitness for longer than this article, you know my thoughts about running for weight loss (spoiler: I think it’s an awful way to lose weight).
HOWEVER…
I also think running can be a fantastic activity (for the right person if they do it the right way)!
So, are you that person?
And what is the right way?
Keep reading and I’ll tell ya.
In exchange, I can promise hilarious gifs.
And maybe also Michael Jackson.
What is Couch to 5K? Why is it so popular?
“Couch to 5kK” is a free program that takes people from their couch to running a 5K race in 9 weeks.
5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.
Depending on which “couch to 5K” program you pick, it might be 6 weeks, or 12 weeks, or 9 weeks. Although this running program was invented by Josh Clark of CoolRunning WAY back in the day, it has since been co-opted and copied by every running blog out there, so we’re going to be referring to a generic “Couch to 5K” program when we talk about it.
Here it is in a nutshell: Couch to 5K utilizes an uber popular concept called interval training – moving at different speeds throughout a running session – and lays out exactly what to do every day for 6-12 weeks after starting.
By varying your pacing, your body is forced to adapt to different speeds, your heart and lungs have to adapt to various levels of strenuous activity (and get stronger/healthier as a result), and you actually burn more calories and get better prepared for a race then compared to just training at a constant speed.
In other words, interval training rocks and should be used by anybody who wants to get better at running.
Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you’re at the point where you can actually run a 5K without stopping.
“STEVE, I’M INTRIGUED. WHY IS COUCH TO 5K SO DANG POPULAR?”
#1) It’s simple and clear. Print out a PDF or download an iphone app and for the next 9 weeks you simply do what it tells you: Today, do this. Tomorrow, do that. Repeat.
We are all busy. Most of us lead hectic lives. And programs that tell us EXACTLY what to do allow us to follow instructions without needing to figure it out ourselves.
#2) Most people think running = weight loss. If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed at what you should start with and how you should train.
Are you gonna go sign up for a gym membership, hire a trainer, and start doing squats and deadlifts?
As much as I would WISH that was the answer (it’s probably the fastest path to changing one’s physique), it’s probably a bridge too far for most folks. So a majority of newbies equate running with weight loss (which MIGHT be true, but MIGHT not, I’ll explain soon), and decide to start with a jog around the block.
#3) Couch to 5K is not overwhelming. It’s a free program (or inexpensive app), and it’s very approachable. Programs like P90X and Insanity are designed to appeal to people that consider themselves hardcore (whatever the hell that means). Couch to 5K appeals to people who are overwhelmed at the idea of doing P90X or Insanity or mustering up the courage to go to Crossfit.
Couch to 5K makes you think “maybe I can actually do this…” which is the most important part of any fitness journey: starting.
#4) Everybody wants to “have run a 5K.” If you’re new to health and fitness and working on setting a good obtainable goal, “run a 5K this year” is a great place to start.
It’s a short enough distance that with some training you can pull it off, even if you have to walk some or all of it.
There are 5Ks practically every weekend, many of which raise money for charity or are themed in a fun way,
It’s an amazing activity to do as a group with friends.
Humans are wired for achievements, progress, and gratification – 5Ks are perfectly designed for that.
So in completing Couch to 5K, you train and get to see yourself progress weekly, you get to finish a race and feel a sense of accomplishment, and you go home with a medal you can hang on your wall reminding you of the proud moment.
Plus, it might get you in shape!
Maybe.
Does Couch to 5K actually work? Will I lose weight Doing Couch to 5K?
“Steve that’s all fine and good. But what do you REALLY think about running 5Ks and Couch to 5K?”
Okay you got me. I got thoughts. I also got jokes (they’re bad).
RANT INCOMING!
Will the Couch to 5K program help you run a 5k? YES! If you actually stick with it for the entirety of the training program.
Will the Couch to 5K program help you lose weight? MAYBE.
Is Couch to 5K a program that will get you healthy permanently? MAYBE.
Will Couch to 5K make me sexy and look damn good in a bathing suit? MAYBE, but probably not.
Here’s the truth about Couch to 5k: It’s the same truth with popular programs like P90X or Insanity or any other structured workout program:
It totally works and will help you lose weight if you do two things:
You actually complete the program, AND
You fix your diet.
It totally doesn’t work and won’t help you lose weight if you do two things:
You actually complete the program, BUT
You don’t fix your diet.
As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. In fact, as Time Magazine rightly pointed out years ago and got yelled at for telling the truth, exercise alone won’t make you lose weight.
If this were a movie, nutrition would be Tom Cruise in Mission:Impossible and exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.
Couch to 5K helps people run a 5K. That’s it. It isn’t designed to help you lose weight or build a body you’re proud of. It’s also a temporary program that lasts a certain number of weeks until you run your 5k.
For Couch to 5K to be successful for you long term, and for it to help you lose weight, it needs to be the catalyst that causes you to build a consistent long term habit of exercise and changes how you think about food.
Remember:you never get to be “done”, so you need to enjoy the journey and look forward to exercising daily. You also need to train the right way to build the type of body you want! And eat the right way.
That’s priority numero uno.
I know nutrition is a really challenging, complex, controversial topic (Keto? Paleo? Ah!), which is why we make it stupidly simple for smart, good looking, modest people like yourself. In addition to our online coaching program that guides you on making healthier food choices, we also created a free 10-level NF Diet blueprint you can hang on your fridge next to your Couch to 5K pdf.
Print it out, hang it on your fridge, and follow the instructions to level up every 2 weeks! You can get yours free when you sign up in the box below:
Download our free weight loss guide
THE NERD FITNESS DIET: 10 Levels to Change Your Life
Follow our 10-level nutrition system at your own pace
What you need to know about weight loss and healthy eating
3 Simple rules we follow every day to stay on target
Now that we have the “will I lose weight?” stuff out of the way, I have two BIG questions to ask you:
Do you like running?
Are you healthy enough to run?
Do you even like running?
Bodybuilder Ronnie Coleman said it best: “Everybody wanna be a bodybuilder, don’t nobody wanna lift no heavy ass weight.”
In other words: “Everybody wants to be in shape, and look great, but nobody wants to put the work in to actually GET in shape and look great.”
And yup, getting in shape is tough; if it were easy we’d all look like Captain America and Wonder Woman.
Instead, 70% of America is overweight and 30+% are obese. Crap.
Which brings me back to the most crucial question of this entire 5K process:
Do you even LIKE running?
The world is split into three groups:
People that like running and want to run.
People that don’t like running but eventually learn to love it.
People that don’t like running and will never like running.
Here’s that Ronnie Coleman quote, slightly adapted: “Everybody wants to have run a 5k, but many people don’t actually enjoy running.”
Running a 5k is a great achievement and a worthwhile fun goal, but it’s only one way of thousands to “get in shape.”
Admittedly, I’m firmly in Group #3: I don’t like running.
When I run I feel like Andy Dwyer in Parks and Rec:
I ran cross country in high school and started training the following summer for the upcoming season…only to suddenly realize, “Wait a second, I dread doing this every single morning. Why am I doing this to myself? I quit!”
I then quit running, decided to try weight training and gymnastics, fell in love with picking up heavy shit and doing cool bodyweight moves, and those choices led me down a path to start Nerd Fitness and that’s why you’re reading this article today!
Some people love that feeling of anguish or pushing beyond the limits. I don’t happen to enjoy feeling like that, so I put my focus on exercise that energizes and makes feel better.
Your mileage may vary, and you might love these feelings. Great!
So before you start Couch to 5K, think of it like a science experiment:
“I hypothesize that following Couch to 5K will help me run a 5K. I also hypothesize I’ll enjoy the process, enjoy how I feel after a run, enjoy running a 5k, and/or enjoy the achievement of having run a 5k.”
And that’s all this is: an experiment to see if running is the type of exercise you want to continue doing consistently for the next few years.
If 2 weeks into Couch to 5K you’re miserable and hate it: fantastic! You just discovered that you hate running and are now free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure. It means your science experiment produced a result that you can now use to inform future exercise decisions. It doesn’t make you a failure. It just means you found a type of exercise that doesn’t work for you.
If you discover you LOVE running and how it makes you feel: fantastic! You can now make running part of your regular exercise routine. Combine this with a good nutritional strategy, and you will build yourself a runner’s physique. And you’ve found something you can do for the rest of your life.
If you are running to prove something to yourself, because a friend is doing it, because you’re raising money for charity, or anything else: fantastic! Do Couch to 5K and then decide after if this is the strategy that you enjoy and want to stick with permanently.
If you’re ONLY doing this to lose weight and it’s making you miserable, quit. Don’t run. Ever. Instead, pick exercise you actually enjoy. But not because the exercise is going to help you lose weight – because doing exercise you love is a constant reminder of “I’m making healthier choices, and thus I should probably eat healthier!”
If weight loss above all else is your goal, I’d recommend our Beginner Bodyweight routine you can do at home and combine it with our “beginner’s guide to healthy eating.” I can promise that if you read those strategies and start to implement them in your life, you’ll see results without ever having to set foot on a treadmill.
Phew! Okay, that covers “do you actually LIKE running?”
There’s another massive question you should be asking yourself before you start…
Are you healthy enough to run a 5K?
Just because you WANT to run doesn’t mean you SHOULD necessarily start running just yet.
It could be a fast track to injury, disappointment, and misery!
Those are literally three of my least favorite things. The fourth being brunch. [1]
Back to your health: are you physically ready to run?
If you’re at or close to your goal weight, then starting a running program is a good idea. Read the section below on “How to not get injured doing Couch to 5K” and get started.
If you are obese or very overweight, I think (power)WALKING a 5K is a great goal for the immediate future.
I don’t think running a 5K is going to be a healthy solution to helping you get healthy – in fact, it might cause damage to your joints and ligaments and cause you to backslide a whole bunch.
WHAT I WOULD DO: Focus on healthy eating, building the habit of daily walks, and follow a beginner strength building routine like the Beginner Bodyweight Circuit. This will build you a solid foundation of strength, core strength, and endurance.
Download our free Bodyweight Workout Worksheet when you sign up in the box below:
Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!
Complete this workout at home, no equipment required
Avoid the common mistakes everybody makes when doing bodyweight exercises
Learn how to finally get your first pull-up
So here’s why you should focus on strength and nutrition before pounding the pavement with hours of running:
As you begin to drop weight, a lot of the stress on your joints, organs, bones, etc. will start to decrease.
As you strength train, the ligaments that hold your body together will become stronger and more adequately prepared for the rigors of running.
As you refine your running form to minimize resistance and jarring shocks throughout your body, your body will learn to become more efficient.
When you start to approach your goal weight, you can start to introduce increase your speed from power walking to jogging – with correct running technique (see below) – and staying healthy.
“STEVE, I was all excited to run a 5k, and now you have me demoralized. I’m overweight but I still want to run!”
Okay okay okay, fine! I don’t want to keep you from exercising, I want to help you build momentum and make you antifragile.
Obviously, you’re going to do what you’re going to do, and if running before your physically ready is what you want to do, go for it!
Just do it safely, please! Read the section below on how to not suck at running!
I would still advise that you focus your efforts on strength training, hiking, long walks on the beach…low impact activities that strengthen rather than deteriorate your body.
But you do you, boo.
How to start the Couch to 5K Program
“Steve I’m in. I read all of that jazz above and I am ready to get started. Whether I’m walking or running, I want to start Couch to 5K!”
If you’re ready to do the Couch to 5K program, you can download the following which I believe is the Original Couch to 5K Program (they’ve made it quite tough to find!).
The reason it’s tough to find is they’re pushing people towards the official Couch to 5K App.
For us Nerds, I’d be remiss if I didn’t mention the super fun Zombies Run! app, which uses interval training combined with fun audio cues and video game mechanics throughout your running sessions.
What I would do next after downloading the program? Do the first day of training!
I would also recommend finding a race that’s 2-3 months from now, and sign up for it even if you’re not ready. Recruit a friend or two to join you in training and the race!
Doing these things create immediate motivation and accountability.
It’s the strategy that Jaime from Nerd Fitness used to get herself in shape: signing up for races in the future that she wasn’t quite ready for yet.
HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Type “5K + [your town]”, and I bet there’s a 5k every weekend for the rest of the year coming up. The Couch to 5K app also lists local races for you.
To recap: pick a race that looks fun that raises money for a good cause, recruit a friend or two, and go for your first day of running.
It’s gonna suck, and you’re going to be fine. You’ll get better!
This is exactly what I did years ago when I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!
How to Not Get Injured Training For a 5K
If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!
This is why your running form is so damn crucial: when you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road. This is then repeated thousands of times over the course of training and a race.
No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be brutal activity that can wreak havoc even with good running mechanics.
With poor running mechanics, the results are compounded.
And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it for 30 days.
The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.
We don’t want that.
I’m going to get super granular into proper running technique in this section, so if you already have perfect running form, you can skip this section. But I’d still read it.
Yeah, you should probably read it.
Here are the 5 Steps to Not Sucking at Running a 5K, thanks to my friend Jason Fitzgerald of Strength Running:
1) Lean from your ankles. Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head. If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.
Kind of like Michael Jackson in “Smooth Criminal.” Just, slightly less of a tilt. Hat optional. Style encouraged.
When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.
2) Increase your cadence. Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.
Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.
“Steve, what the hell do I do with “170-190 steps per minute?”
Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:
Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:
Research has shown[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.
You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!
If your legs get to the point where they’re going this fast, let me know:
3) Foot strike at the right time. When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it. Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.
This aspect of running form is often skipped over by beginning runners. Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.
As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body. There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.
4) Land on your mid-foot. While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits. It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.
Heel-striking can’t be entirely blamed for injuries and labeled “bad.”
Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.[3]
What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking. Try to land with your foot flat on the ground, instead of with your toes angled upwards.[4]
5) Symmetrical arm swing. Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld. An ideal arm swing has your arm bent at about 90 degrees and a front to back swing (not side-to-side).
Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line. Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.
Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.
For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.
A few other things you want to keep in mind:
Keep a tall back, chest up. No slouching.
Look 30-50 meters in front of you – not head down looking at your toes.
Both are easy cues to keep an athletic posture and good running form.
Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.
Tips and Tricks for Training for Your 5K
Although the Couch to 5K Program covers specifically how you should be training, it still leaves out quite a few important things (like technique, which I covered above!).
Once you’ve picked your 5K training program, here’s how to get yourself to ACTUALLY follow through on your training!
Recruit an accountability partner. Have somebody that trains with you (or at least somebody you tell about your training), so that each day you can check in with each other.
Wanna be diabolical? Give somebody else $100 of your money. And tell them you’ll check in with them after your training every day – if you don’t do your run, they’ll donate $50 of that money to a political cause you HATE.
While you’re building the habit of running, you need to make the pain of skipping your run greater than the pain of doing the run.
Do this enough times until you build up enough momentum and get hooked on that runners high so that you actually look forward to training.
Warm-up before, stretch after. Don’t do static stretches beforeyour runs. It’s not doing what you think it is[5]. Instead, you’re going to warm up your muscles through active movement.
Do the following warm-up before you run. Continue this by going for a light jog, high knees, and warming up your muscles through movement.
Do the following cool down after you run. Stretching after for the win!
Make it the first thing you do each day. Build the habit of doing your run first thing in the morning when life hasn’t had a chance to get in the way. Sleep in your running clothes. Put your alarm clock/phone across the room. Put your running shoes by the door. By hacking your batcave, you’ll minimize the steps between you and the new habit you’re trying to build.
Strength training makes running easier. Doing 1-2 sessions of strength training per week (on days you’re not running) will help you burn fat, build muscle, and stay injury free. Follow our Beginner Bodyweight Routine, no equipment required.
Don’t worry about your shoes when you start. Wear whatever you shoes you have so that you can just get started building the habit immediately. If you START to love running, read our article on proper footwear and get yourself some better kicks.
The same is true for “running clothes.” Do not let this be a barrier to entry. Start running first and make sure you like it before you go spending any hard-earned cash on stuff you’re not gonna use.
Sign up for your race as far in advance as possible. Use 20 seconds of courage if you need to, but commit to the race. If you don’t sign up, you’re going to be much more likely to back out when life gets busy. But if you pay for it ahead of time, and get other people to run with you, you’re going to be using positive peer pressure to follow through on your commitments.
Your race time doesn’t matter! Who cares if you’re the last person to finish? Like the Rock taught us, it doesn’t matter. What’s important is that you finish something that you started. That’s a huge accomplishment in itself.
Start a running club or join one at work – the more people you surround yourself with that are doing the things you want to do. Hang out with runners that are faster than you. You’re the average of the 5 people you associate most with, so you might as well start associating with faster, healthy runners.
Don’t have an in-person running community? That’s cool! Join the Scouts Guild in the Nerd Fitness Rebellion. It’s the section of our community that does running, biking, swimming, and other distance based activities!
What Do I do After the Couch to 5k?
You made it through the training, and you ran/walked your first 5k! I’m so proud of you.
Gold star.
A+.
So after successfully completing your first 5K, you may be wondering what you should do next. To run again or not…
Many new runners absolutely love the atmosphere at a race; the number pick- up, pre-race motivational speech, cheering crowds, and crossing that finish line.Oh, and the post race beer and meal is the best food and drink you’ve ever tasted.
So after the excitement settles down, you need to ask what you want to do next.
Your three options:
Run Faster: Sign up for another 5k, keep training, and try to beat your previous race time.
Run longer: Maybe you want to run a longer race like a 5 miler, a 10k, or go slay a bigger dragon like half-marathons or marathons.
Pick a different activity: Going from Couch to 5K to Couch doesn’t help you at all. Temporary changes create temporary results.
If you’re looking to run more or faster, here are two of my favorite resources to level up:
NOTE: If you’re already a part of (or interested in joining) our coaching program, share with your coach your running goals so we can build your program around those specific goals!
And there ya have it.
To recap:
Couch to 5K may or may not be a great program for you. It depends on how much you enjoy running, and what you are hoping to get out of the program.
Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program.
Make sure your running technique is solid. It’ll save you years of pain and injury.
Recruit a friend or find a way to stay accountable so you actually do the race!
Who cares about your race time! Just completing the race should be your goal.
Once you finish the race, decide if you want to keep running or if you are going to pick a different activity.
Okay, it’s your turn. I’d love to hear your experiences when it comes to training for a 5K, and if you enjoyed the process.
Have you DONE Couch to 5K? Did you stick with it?
What challenges did you run into along the way?
Share it in the comments below so we can share it!
-Steve
PS: We have a bunch of NF Coaching clients that are training for 10Ks and half-marathons and tough mudders. If you’re somebody that wants to do races like this, but aren’t sure how to eat right and how to fit the training into your life, consider checking out our really fun 1-on-1 online coaching program.
You can learn more by scheduling a free call with our team to see if we’re a good fit for each other! Sign up by clicking on the box below:
PPS: In honor of our continued “Outsiders Month” at Nerd Fitness, this week’s Rebel Hero is Rebecca rocking her Nerd Fitness gear! I’m going to assume her horse’s name is Epona and she gallops like the wind:
Want to be the next Rebel Hero? Send us a photo of you in your NF Gear to contact@nerdfitness.com so we can share your photo and story!
But don’t worry, it’s not the ugly crying from watching Inside Out or Toy Story 3. The inspiring kind of crying that makes you go “there’s hope for humanity yet!”
I met Jaime in person at one of our big events we’ve done in the past, Camp Nerd Fitness, and I remember two things specifically: she was very nice, and very shy 🙂
Little did I know that event would be the “radioactive spider” that bit Jaime and gave her permission to transform herself into a real life superhero.
I’m proud to say that Jaime is a member of our Nerd Fitness Academy (on sale 50% this week only here), but I guarantee this story is full of information you can start to implement TODAY.
HOW JAIME LOST 135 POUNDS AND CHANGED HER LIFE
STEVE: Jaime! Holy crap you have changed since we met in 2016! We’ll get to all the good stuff shortly, but I want to start by painting the picture of who you were before. Tell me your origin story!
JAIME: I have struggled with my weight my entire life.
I was an overweight kid, enough so I went with my mom to Weight Watchers when I was 10.
If I wasn’t trying to lose weight then I was gaining weight: I’d lose 50 – 80 lbs and then gain it all back.
My highest recorded weight was 330lbs.
I was pre-diabetic, on medication for high blood pressure, had pain in my hips, back and knees and was generally miserably unhappy.
STEVE: Thanks for sharing that with us: it’s amazing how childhood experiences can impact our lives for decades after. For you, it sounded like 3+ decades of struggle – what was a typical day like for you before you changed?
JAIME: I would hit snooze about a million times before getting up at 4:15am so that I could catch the bus into the city.
Usually my only exercise would be walking to and from the train station. I would visit the cafe across the street from my office and get a pretty large breakfast.
At work, anytime I would get up from my desk I would have pain in my hips. If I took the stairs to deliver anything to a coworker my knees would protest.
I was also living off Diet Mountain Dew.
For lunch I would go out to Moe’s Southwest Grill at least three days a week: a burrito bowl with extra meat and a bag of tortilla chips.
I would also snack at work, because they were everywhere: candy, chips or granola bars.
When I got home, I would eat dinner and then just sit on the sofa, playing on my iPad, or scrolling Facebook over and over. Then I’d sneak off to my room with some candy or ice cream.
I’d stay up way too late and then do the same thing the next day.
STEVE: We’re creatures of habit, and it sounds like you managed to find yourself stuck in an unhealthy, but comfortable rut. So what changed?
JAIME: I actually found Nerd Fitness back in 2012; I would read the emails, and I think I tried doing Paleo a few times, and it just didn’t stick for me.
(Steve’s note: it doesn’t stick for most people! Here’s why…)
I remember giving the free workouts a try but honestly at my size (330 lbs), just the warm-up was a workout. I’d be so sore that I would end up skipping the next workout and then give up.
I eventually joined the NF Academy in January 2014, but didn’t do much with it for close to two years.
But I kept reading. And waiting.
And then I saw the announcement for Camp Nerd Fitness, an in-person long-weekend event taking place just up the road from where I lived! I wanted to go so badly but consistently talked myself out of it. I thought I was probably too big to go, and definitely not fit enough.
So I skipped the first two years, and finally, when it came to the 3rd Camp NF in 2016, I used 20 seconds of courage and signed up.
I knew that motivation was going to be high when I got back from Camp so I went and signed up for a gym membership, trainer and everything.
STEVE: So what happened at Camp NF, and what happened after?
JAIME: I really loved Camp NF.
I consider it the beginning of my transformation.
I spent the majority of my time in the mindset classes, which I knew I needed help with before I could fix my body. I tried yoga and BJJ, but was so sore and tired that I was passed out in my bunk before anyone else.
After returning from Camp, I set out to implement as many of the lessons I had learned.
To start, I got more involved in the private Academy Facebook group and the Camp Nerd Fitness group. I even started checking off some quests in the Academy!
As for my nutrition, I began by trying to eat the same healthy foods I enjoyed eating at camp: veggies, meat, fruit, and healthy carbs. I wasn’t tracking or logging anything to start, because I knew that would overwhelm me.
Next, I addressed my breakfast: I used to go to a little cafe across the street from my office and get breakfast, so I started swapping my old breakfast (eggs, bacon, a big pile of potatoes and a biscuit) for a lower calorie Veggie omelette. I eventually quit going all together and started packing my own breakfast and lunch and healthy snacks!
After I conquered and solidified those changes, I started logging my food so that I had a better grasp on how many calories I was consuming every day. I had logged in the past and always had success with it, and this time, it actually stuck.
As far as training after Camp, I used the Camp motivation to start working with a coach, twice a week. I ran into some issues when pushing myself TOO hard with weight training, so we backed things way off and switched to more of a bodyweight training approach. After that, I incorporated about 30 minutes of cardio on my off days.
STEVE: You told us about what life used to be like…What’s a typical day like for you NOW?
I’m at the gym by 4:30AM, which is great because there’s nobody there.
I then head to bus stop and head into work. I bring my breakfast, lunch, and snacks with me so I’m not tempted to buy unhealthy foods.
I’ll try to take a short walk during lunch, weather permitting.
After work, I don’t spend nearly as much time sitting on the couch. I make sure to repack my gym bag for the next day, which takes all of 5 minutes.
Before bed I’ll review how my day went, look at my schedule for the next day, and decide how I want to spend the little bits of free time: it’s usually either reading or studying.
For the most part I am happier. I feel more confident in certain situations. I’m off blood pressure meds, and I’m no longer prediabetic. No more pain in my hips when I get up from my desk…unless I killed my legs at the gym!
STEVE: I love this: building systems, packing your bag the day before, reviewing your day and planning the next one. This is a leveled-up life for sure!
I know you’ve been a moderately active member of our private online communities – it’s how I found out about your success! What do the NF Academy and Camp NF communities mean to you?
JAIME: I think the communities are worth the price of admission on their own, even if you don’t follow the workouts or fully utilize all the Academy has to offer.
They are some of the best places on Facebook.
I’m mostly a lurker, but I’ve always considered both groups a safe place to go for advice and support.
There’s also a “100+ lbs to lose” Academy subgroup which has become very active recently – I’m trying to keep the positive momentum with a July challenge.
STEVE: Thank you for stepping up and leading that charge, Jaime. It’s really great to see and we are lucky to have you in the Rebellion!
Okay, so it’s Outsiders Month here at Nerd Fitness – what sort of things are you doing now that you never would have done in the past?
JAIME: In February 2017, I signed up for a Spartan Race in DC on September 9th with a bunch of other NF Rebels I had met at Camp and in the Academy (including NF’s lead trainer, Jim Bathurst).
I made the mistake of signing up first and watching YouTube videos after – I was scared but I’m so glad I signed up.
To prepare for that race, I also signed up for the Triple Peach, which is the Peachtree Road race (10K), PNC 10 Miler, and The Thanksgiving Day Half Marathon:
I was able to do each of those races and by the time the Spartan rolled around I was down 120lbs. The Spartan Race was so much fun!!! I was crazy nervous but once I got myself over that first wall, it was on! I did so many things that I never thought I would be able to do.
As far as other activities I’m now able to do…
I can hang from my arms, no pull-ups yet but I’m working on it. I went rafting in a two man kayak, I tried indoor rock climbing, and I was able to easily fit in all the rides at The Wizarding World of Harry Potter…so magical 🙂
STEVE You’ve changed dramatically. I also know this is a lifelong journey, and old mindsets are really tough to overcome. What do you still struggle with?
JAIME: I struggle with letting myself be “done” with losing weight. The excess skin left over from being heavy for so long distorts how I see myself sometimes. It makes me feel “fat” and that voice in my head tells me that maybe I should lose a little more.
I know this is just my mind playing tricks, so I don’t listen to it.
Thanks to the Nerd Fitness article on meditation, I’ve been working on meditation and my mindset since December 2016. Thanks Headspace! The biggest difference is that I feel that much of the internal struggle I used to have with myself over food is gone.
I used to get to a point in every previous weight loss attempt where I just couldn’t fight with myself anymore and that is when the backsliding would start. Now, if a craving pops up it isn’t something that I feel I have to immediately act on, I have some space to make a decision.
The unexpected struggle: who am I as this new, fit, healthy person? I’m 40 and at a healthy weight for the first time in my life. The world treats me differently and I’m trying to learn how to be. I find that I’m still trying to act invisible, head down, no eye contact.
There is also a good bit of fear of gaining it all back. I did start Therapy in February and I do feel more comfortable in my new skin. There is less fear because I know I have the tools I need.
STEVE: Jaime, that’s incredible. Mental health is so important and I know this is a huge step for you, I’m really glad you’re taking the time to work on yourself that way too. So this is amazing.
So inquiring rebels want to know: what’s next for you?
JAIME: I recently got certified as a personal trainer! I haven’t done anything with it yet, but I just feel like I know enough to be dangerous. I just want to keep moving forward and get stronger.
I’m also getting more serious about my powerlifting. I had been squatting for a while but was getting more nervous the more weight I put on my back. I wanted to be sure my form was on point and I hadn’t really had any decent instruction on deadlifts, so I starting training with a powerlifting coach.
I’m about 9 months into it and I really enjoy it. So far my biggest moment was deadlifting 135lbs, which was my total weight loss. I didn’t realize how heavy that was until I was holding it in my hands.
I’m thinking about maybe trying out a powerlifting meet. I haven’t even said it out loud yet….
STEVE: Jaime, I have no doubt that some day in the future I’ll be seeing you share a photo from you at your first powerlifting meet, and maybe even one day hear that you’re training clients yourself!
I’m so proud of you, and I was giddy to be able to share this story with our community. Thank you!
Why Jaime Was Successful: The 5 Keys to Her Changes
I love Jaime’s story so much.
Here is a woman who has been struggling with her weight since she was a little kid, including trips to Weight Watchers with her mom at 10!
3 decades later, after gaining and losing the same 50-80 pounds over, and over, and over…something was different. Jaime is now a COMPLETELY different person, and I couldn’t be happier to have her be such a powerful and supportive member of our community.
I want to draw attention to 6 things specifically that I think are the reasons why this attempt to transform succeeded where every previous attempt had failed:
#1 JAIME KEPT TAKING BABY STEPS
As I heard more of Jaime’s story, I noticed pattern that became more and more prevalent.
She keeps taking very small steps in the right direction.
And it might have been weeks, months, or years between steps…but they are all steps, nonetheless.
She also used 20 Seconds of Courage (a rallying cry for us Rebels) at key moments when she was afraid to try something.
Jaime started reading Nerd Fitness in 2012. She then continued to read the articles but struggled to take action for two years. That’s okay!
She joined the NF Academy in 2014. She started reading the content, she joined the community, and still didn’t go all in for another two years. That’s okay!
In 2016, she decided to attend Camp Nerd Fitness, where she took more baby steps, working on her mindset and trying a few activities that didn’t scare her.
After Camp NF, she took another baby step: making slightly healthier food choices without thinking about anything else.
When it came to her breakfast, she made baby steps there too: from unhealthy paid breakfast, to slightly healthier option, and then she started bringing her own food.
After she built that momentum, she started logging her food and educating herself further.
She slowly leveled up her workouts, and signed up for increasingly challenging races that allowed her to build confidence:
Signing up for a race can be TERRIFYING.
Going to camp as a stranger? TERRIFYING.
Going to your first BJJ class? TERRIFYING.
So in each instance, Jaime mustered up just 20 seconds of courage to sign up for something before she could talk herself out of it!
I have no doubt that within the next few years, I’ll be hearing from Jaime about her coaching clients and how much fun she had at her first powerlifting meet – all because she keeps taking baby steps towards her new goals!
#2: JAIME USED MOTIVATION TO BUILD MOMENTUM
Most people watch an inspiring video, attend a conference, read a book, or listen to a podcast and get all excited about changing their lives, saying “Things are going to be different now!”
So they start exercising, or running every day, or working on a project that’s important to them. And this sticks for a few weeks until life gets busy, and they realize that they have slipped back into old habits and are back at square one.
I call this “The Afterglow”: an increased period of motivation after a life-event where somebody is inspired to change. This afterglow eventually burns out as life returns to normal.
Jaime instead focused on “The Everglow:” she put her efforts into making her changes PERMANENT. By using this period of increased motivation to build systems and habits, she made sure that her progress and momentum became routine.
In other words, the fire that burned after camp is still burning today.
As we know here at Nerd Fitness, motivation is fickle and abandons us when we need it most.
So Jaime built systems and discipline and didn’t rely on motivation:
She joined a gym and paid for training sessions up front. She knew she’d be more inclined to go if she didn’t want to waste money.
She picked a gym right next to the bus she takes to work every day.
She packs her gym bag every night before bed so she doesn’t have to think about it the next morning.
She pre-plans her work clothes for the week and pre-makes her food so there’s no decision to be made at 3:30AM when she wakes up!
She signed up and planned for races far in the future so she’d actually go.
By using this period of increased motivation to put safeguards, systems, and processes into her life, Jaime minimized the hurdles between her and continuing to build momentum through action.
Additionally, she ADDED friction between her and the things she wanted to avoid: she started bringing her food from home so she wouldn’t be tempted to eat unhealthy food.
#3: JAIME INVESTED IN HERSELF
Simply put, you value what you put your hard-earned money in, and value much less what you get for free.
I don’t just mean financially either; how you choose to invest your time, and how you choose to invest your attention will tell me a lot about you.
Jaime recognized that by making financial investments into certain activities, she was much more likely to do them:
She invested in the Nerd Fitness Academy, and invested her attention into the community portion of it. This investment paid itself back to Jaime through inspiration and support tenfold.
She invested in Camp NF, an event that kickstarted her journey to a leveled up life.
She invested in a gym membership and a coach, knowing that by paying for all of this up front, she would be more likely to go.
She invested in multiple races, knowing that by prepaying for all of them, she would HAVE to start training. By committing to a Spartan Race, it gave her a great goal in the future to work towards.
Jaime has chosen to spend her disposable income not on more games or material goods, but rather on things that bring her joy and that reward her back.
I also understand that Jaime might have more disposable income than many reading this email, so I’d also point out that Jaime made an investment that didn’t cost any money.
Instead of wasting her most valuable resource (her attention) on scrolling incessantly through Facebook or playing games on her iPad, she instead invested that resource into improving her life: reading books or studying to improve herself.
What you choose to spend your time and money on shows me what you choose to prioritize in your life. Jaime used to prioritize eating unhealthy food, sleeping in, and mindless wasting time on her ipad.
She now spends that time on bettering herself, supporting other people who want to lose weight, and working towards becoming a trainer herself!
After decades of gaining and losing the same 50-80 lbs, Jaime recognized a universal truth:
If you always do what you’ve always done, you’ll always get what you’ve always got.
In other words, if you want to succeed differently, you need to TRY differently!
So Jaime changed her approach this time around: instead of focusing on the number on the scale or how quickly she could reach her weight loss goal (a strategy that had failed her a dozen times in the past), she forgot all of that and instead focused on habits.
In other words, she knew that if she could structure her daily routine the right way, her weight would take care of itself! It’s important to think in terms of “days and years,” not “weeks and months”:
So that’s what she did. She went from letting her routine determine her life, and instead started actively building a routine that worked for her.
Jaime picked small habits at one time and fixed them like a car mechanic restoring an old vehicle:
She changed her breakfast first by making a healthier choice at the cafe she ate at each morning. Then she started bringing her own lunch.
She learned that she would skip a workout in the morning if things weren’t perfect, so she packed her gym bag the night before.
She learned that she was more likely to stick to her food strategies for the week if she pre-logged each of her meals, so she spent time each Sunday planning out her upcoming week.
I asked Jaime specifically which habits were crucial to her.
Habits that got Jaime here:
Daily Meditation – using the Headspace App to work on this.
Food logging and planning – she plans and pre-logs a week at a time, then adjusts her logging if she diverts from the plan.
Clothes prepping – she preps my work and exercise clothes for the week.
Exercise – both weight training and cardio.
#5: JAIME SURROUNDED HERSELF WITH THE RIGHT PEOPLE
The journey to a healthier life can be a lonely one.
This is especially if you are surrounded by people who aren’t trying to better themselves, and don’t care about your successes or struggles.
Jaime had been struggling for decades to lose weight before she found a community that spoke her language and helped her succeed in a way that she understood.
I’m proud to say that Nerd Fitness was that community for Jaime, and I’m thankful she’s chosen to pay that favor forward by being an active member and helping people who are where she used to be.
In addition to joining our online communities, Jaime also joined a running club in her community, she attended a Spartan Race in another state with rebels she met at Camp Nerd Fitness, and has trainers and people at her gym that she sees regularly.
If you’re afraid of trying something new, recruiting allies or a wingman/wingwoman is the best way to muster up the courage to go!
So if you are on a fitness journey, make it a multiplayer game! You don’t have to do this alone, and you are more likely to succeed when you surround yourself with people that pick you up rather than pull you back down.
You’re the average of the 5 people you associate most with. Think about your friends, family, and coworkers: are they actively helping you to be better, and vice versa?
Join a running club, or start one!
Sign up for a powerlifting meet.
Don’t have a real life community? Join our online communities.
Think of it like the Avengers or Justice League: a super group of people that are going to make your superpowers shine.
How to be like Jaime: Start today!
Here’s how Jaime transformed herself into an actual superhero and became an inspiration to an entire community:
Take baby steps in the right direction. Keep reading. Keep trying. Keep moving. Just make sure you’re making steps in the right direction. Focus on building momentum and you will eventually get to where you want to go.
Use motivation to build momentum. When you get inspired, don’t just exercise. Use that motivation to schedule your workouts in your calendar, sign up with a coach, pay for a class, pack your gym bag, etc. Make it so the next day you don’t need motivation.
Invest in yourself. Whether it’s signing up for a race, a course, an event, buying a book or class, or even just investing your time into learning more and figuring things out on your own, choose how you spend your money, time, and attention wisely!
Focus on habits. Stop worrying about how quickly you can lose weight or reach a goal. Instead, focus on the daily habits that you know will eventually get you where you want to go. It’s all about systems, habits, and discipline, NOT more motivation.
Surround yourself with people that make you better. Spend more time with people that pick you up, less time with people that drag you down. If you can’t find this in person, join an online community and rely on them!
This should get you started:
You can build your batcave and focus on habits TODAY.
You can batch cook your meals for the next few days TODAY.
You can sign up for a race or course or commit to something TODAY.
You can surround yourself with better people TODAY.
I want success for you in the way that Jaime found it: with a supportive community at her side.
I want to get an email from you a year from now saying that THIS article was the ‘radioactive spider’ that gave you permission to be different and start changing your life.
After all, you’re under no obligation to be who you were before you read this article. Start to put these words into practice, and your body will start to transform and look the way you feel on the inside.
If you’re in a position to make an investment in yourself, we’d love to have you in the Nerd Fitness Academy, which has helped 50,000 people like Jaime transform.
It has 7 levels of workouts, 10 levels of nutrition, boss battles, quests, and you can actually level up your character as you level up in real life!
We even have a separate subgroup for people that need to lose more than 100 pounds, and Jaime has emerged as a supportive leader of that community.
Thanks for reading this success story, and I can’t wait to hear yours a year (or 5 years!) from now. We’ll still be here, and I can’t wait to share it.
Feel free to leave any questions for Jaime or words of encouragement in the comments below!
Go nerds!
-Steve
PS: Although our Academy is a Do-It-Yourself self-paced course, we know some people want more specific instruction or need more accountability.
Jaime is a member of our Academy but has also been working with a trainer for these exact reasons!
If you’re somebody that wants somebody to check your form, teach you how to exercise correctly, build a workout program that fits YOUR busy schedule, and even helps you make better food choices, we have a really popular Online Coaching Program!
You can schedule a free call with our team on the NF Coaching page to see if we’re a good fit for each other!
PPS: I’m sure we’ll get a million questions about this: we aren’t quite sure yet when we’ll do our next Camp NF or Nerd Fitness event, but we are definitely aware of how powerful this community is when we can all gather in real life.
When we can get back to doing events, we’ll let you know!
Oh, and the post race beer and meal is the best food and drink you’ve ever tasted.
JAIME: I have struggled with my weight my entire life.
After returning from Camp, I set out to implement as many of the lessons I had learned.
