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  • Sweat Into Summer Shape – Part 1: Low-Impact Cardio

    Sweat Into Summer Shape – Part 1: Low-Impact Cardio


    Sweat Into Summer Shape: 3 Part Series

    Part 1: Low-Impact Cardio That Bring In the Burn

    Maria Sollon, MS, CSCS, PES

    If cardio isn’t your favorite word, you’re not alone. The idea of working up a sweat can feel overwhelming – especially if you’re dealing with joint sensitivity, low motivation, or a workout routine that’s grown stale. That’s where low-impact cardio drills on your Total Gym come in.

    This first part of our 3-part “Sweat Into Summer Shape” series kicks things off with a smart, joint-friendly way to elevate your heart rate, rev your metabolism, and build endurance… all without pounding your body into the ground.

    Why Low-Impact Still Means High Results

    Low impact doesn’t mean low intensity. It means using controlled, efficient movements that reduce strain while increasing stamina, coordination, and muscular endurance. Your Total Gym’s glideboard allows you to move smoothly through exercises using your own bodyweight, which makes it ideal for protecting joints while delivering a heart-pumping sweat session.

    These kinds of workouts are especially great for:

    • Beginners building cardio confidence
    • Anyone recovering from injury, managing through joint pain, or have stiff muscles
    • Days when you feel stressed or tired, have little time, and you want to move without feeling overwhelmed

    Consistency Over Intensity

    The secret to real results? Consistency, not punishment. You don’t have to go all-out every day, but you do have to show up. One of the best ways to stay consistent is by having a go-to workout plan you dont have to think about. That’s what this series is here for.

    Create a simple weekly plan that includes 2–3 cardio sessions like this one, paired with strength, flexibility, and active recovery. Even 20–30 minutes a day adds up to major gains over time.

    Body + Mind Tip: Mix Movement With Motivation

    Your body adapts quickly to doing the same thing. That’s why changing up your workouts—even just how you move—keeps things fresh and prevents plateaus. This low-impact sweat session will introduce dynamic movement patterns, elevate your heart rate, and fire up new muscle groups.

    Plus, when your body feels better, your mind follows.  That’s real fuel for showing up again tomorrow!  Now let’s turn up the heat and get into the Sweat of things!

    💧 Total Gym Workout: Low-Impact Sweat Drills

    • Workout Focus: Cardio conditioning + endurance
    • Level: Accommodates all fitness levels by adjusting the incline level
    • Time: 20 – 30 minutes
    • Format: Circuit-based / Repeat 2 – 3 rounds
    • Key:
      • GB = Glide Board
      • TG = Total Gym
      • FL = Floor

    Set Up: Medium-High Incline Level, Squat Stand attached, timer APP

    Warm-Up (3–5 minutes)

    Perform your own set of movements to get the blood flowing and prep your joints.

    Low-Impact Cardio Circuit

    Directions: The routine contains exercises performed ON and OFF of the Total Gym.

    • Perform each move for timed intervals of 40 seconds work / 20 seconds rest, or count 10–15 reps per exercise.
    • Repeat the full circuit 2–3x based on your time and intensity level.
    • Aim to perform this workout 1-2 days/ week or incorporate it with your typical routine as an added power burst.
    1. Plie Jumping Jack (TG)
      • Alternate internal/ external foot placement on the landing
    2. Pendulum Hops (TG)
      • Hop from side to side by alternating the landing foot on the Squat Stand
    3. Repeater Knees (FL)
      • Stand at a diagonal on one side of the GB. Place one foot onto the GB and perform quick repeater knees. Fire!
      • Perform 25 reps/ leg
    4. Hollow Body Hops (TG)
      • Get into a seamless hopping rhythm. When the body has an airtime moment, simultaneously imprint the lower spine into the GB as the upper body crunches and the legs extend straight.
      • It sounds like a lot, but once you try it, it will magically work in a hopping pattern. Be sure to land softly with control.
    5. Straight Leg Kick & Oblique Crunch (TG)
      • Extend one leg and perform singe leg hops with the other leg. On the hop, simultaneously kick the leg towards the head and reach the opposite arm to tap the ankle.
      • Perform 10xs each side
    6. Side-Side Leap Overs (FL)
      • This move has many options so you can pick your flavor from simple to complex
    1. Modify: Hands on the Squat Stand, step side-side over the GB. Add a hop over for more intensity
    2. Advance: Hands on GB, step side-side over the GB. Add a hop over OR add a hop over with heels to glutes for more intensity!
    1. Core Cardio Finisher: Plank Slide Out / 2 Taps or Jacks
      • Keep core activated as you either tap legs side-side (modified) or do 2 plank jacks to finish out the circuit!

    * Rest, then repeat for as many rounds as you have time for! *

    Cool Down & Recover (3–5 minutes)

    Conclude the workout with a few stretches to help your muscles recover for your next workout.

    Pro Tips:

    • Want more intensity? Shorten the rest or increase the number of rounds.
    • New to cardio? Start with just one round and focus on form first.
    • Pressed for time? Pick 3-4 moves and do a mini-circuit.

    Low impact doesn’t mean low effort. These drills prove you can break a sweat, boost endurance, and stay joint-friendly all on your Total Gym.

    Next up: Row it out!
    Part 2 brings the burn with cardio-powered rowing that works your whole body.

    Let’s keep sweating into summer shape.

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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  • Group Ride For Taco Tuesday – BionicOldGuy

    Group Ride For Taco Tuesday – BionicOldGuy


    Yesterday my group did a loop first heading to the southeast of Morgan Hill and then turning north to pick up the Coyote Creek trail. We headed North up to Metcalf Park and then south, finishing at Rosy’s in Morgan Hill for lunch. A few of us also added a detour to check out a side route along Basking Ridge road on the way back. This was 40 miles for me, in about 2 1/2 hours, a nice brisk ride. Rosy’s has Taco Tuesday the 1st Tuesday of each month, their special is their delicious Salmon Taco’s which I love.

    The Coyote Creek Trail on a nice summer day, tailwind on the way out.





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  • The beginner-friendly guide we wish we had

    The beginner-friendly guide we wish we had


    Have you downloaded your free Nerd Fitness Starter Guide yet? I put it together a few months ago, and it’s one of my favorite things we’ve created.

    I wrote this guide to answer one question I hear all the time:

    “There’s so much conflicting information out there. Can you just tell me what ACTUALLY matters when I’m getting started?”

    Challenge accepted!

    If you’ve already got it, awesome! 🙌 This email is your reminder to actually crack it open. If not, you can grab your copy here:

    Download the Free Starter Guide

    I took 15+ years of Nerd Fitness research combined with 15+ years of coaching experience and smashed them together in the Hadron Collider.

    There’s no fluff. No gimmicks. Just the essentials that help people make progress, even with a busy schedule, fleeting motivation, or years of false starts behind them.

    Inside, you’ll learn:

    ✅ Why weight loss isn’t magic (and what it actually takes)

    ✅ How to build better nutrition habits step-by-step

    ✅ The easiest way to get started with strength training

    ✅ Why all movement counts (yes, even a 10-minute walk)

    ✅ How to make changes that actually stick this time

    I’ve also linked to a bunch of done-for-you templates, resources, and workout routines that we’ve put together over the years.

    These are the exact same principles we’ve used to help thousands of coaching clients lose weight, build strength, create lasting habits, and feel good in their bodies again.

    If you’ve struggled to stick with fitness before, consider this guide your reset button.

    And it’s totally free.

    Grab your Starter Guide

    I hope you get as much out of it as I enjoyed making it.

    – Coach Matt

    P.S. What questions do you have about fitness, nutrition, and making it all stick? I read and respond to every message personally, and I’d love to hear from you.❤️ 



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  • 5 Ways To Get Summer Fit Now

    5 Ways To Get Summer Fit Now


    5 Ways To Get Summer Fit

    With summer just around the corner, it’s time you started getting beach body ready. Knowing you’re going to be spending so much more time outside in tank tops and shorts should be enough of a reason to get off the couch and start working out. It’s time to get summer fit!

    Summer fit before you know it…

    Getting summer fit is more than looking great… You’ll be feeling better, stronger and just have a better mentality.

    There’s nothing better than feeling your best, especially in the summer, but it can be difficult to know where to start over the next few months.

    So here are five top ways to get fit, and look and feel your best before summer.

    5 Ways To Get Summer Fit NowSet your goal

    Whether you want to lose weight, run longer distances, or just lift more, setting a goal is the most important thing you can do.

    Setting yourself any kind of goal makes it easier to put the work in, and you’ll feel great once you reach it. Just remember to keep it tough but realistic as you don’t want to be too disappointed if you can’t reach it.

    Eat clean

    Getting fit for the summer is so much more than just pushing yourself in the gym.

    One of the most overlooked aspects of getting summer-ready is the importance of eating well. Eating healthy, with lots of greens and protein, is one of the best ways to make sure you stay at your fittest and healthiest.

    Keeping a food journal and planning your meals is the best way to ensure that you stick to your clean eating goals.

    Start a home calisthenics program

    A lot of people find it hard to get to the gym, whether you’re a little too busy to dedicate the time, or if a membership is just too costly, you can still get fit at home.

    There are some great home workout programs that require little to no equipment, and all at a minimal cost. So no matter what your excuse, you can always make time to get fit for the summer.

    Set up a home gym

    Setting up a home can help you reach your goals more quickly than you ever thought possible. Whether it’s a few simple weights or a complete gym – hitting your home gym will do wonders for your summer fitness goals.

    Be on the lookout for equipment deals this time of year too!

    Stay determined

    Sometimes the most difficult thing about getting fit for summer is staying on the fitness track.

    You’ve set your goal, you’re eating clean, and you’re in the gym almost every day… Some days it just doesn’t feel worth it. You’ve got to stay determined, stick to your goals and you’ll eventually reach it.

    Wrap-Up

    It can be hard, but feeling and looking your best in years by the time summer rolls around will make it all worth it.





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  • Round The Reservoirs With My Group – BionicOldGuy

    Round The Reservoirs With My Group – BionicOldGuy


    On Tuesday I did my long ride with my group, West of Morgan Hill and around both Uvas and Chesbro reservoirs with an out-and-back to Rancho Canada Del Oro Open Space on Casa Loma Road. We had pleasant weather for it although we had a pretty decent headwind in the southbound legs.

    Taking A Break In the Shade at Rancho Canada Del Oro

    I rode my recumbent with electric assist, which works better for me nowadays for longer rides (this was about 35 miles for me, including riding to and from the group ride start from home). I am working on getting my ride length up on my upright. Currently I can go a bit over an hour with no issues, but sometimes my SI joint gets a little cranky if I push it longer. I don’t want to overdo that because it can progress to a sciatica flare-up. So I add a little more to my upright sessions each week.

    Loma Prieta in the Distance To the West From Rancho Canada Del Oro





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  • Improving Joint Health with Mobility for Life

    Improving Joint Health with Mobility for Life


    Improving Joint Health with Mobility for Life

    Most fitness modalities target muscles, but what about the joints? When we see muscular definition, we assume that everything else is healthy and functional. But that’s not always the case. I’ve known many fit people with unhealthy joints. We can apply the universally accepted “use it or lose it” theory to both joints and muscles.

    Rethinking Recovery: How Gentle Joint Work Transformed My Healing Journey

    Muscles favor repetition and weights. Joints love steady, consistent pressure that kindly tests their range of motion. About 12 years ago, after a severe ski injury to my hip, I was inspired to shift my attention to joint pain that no amount of strengthening and stretching of muscles was solving.

    I found myself in an awkward position on the floor, and it was putting uncomfortable pressure on my affected hip. Intuition told me it was healing, and when I stood up, my pain was diminished, and I walked better.

    I began experimenting with various shapes and movements to also apply sustainable pressure to my knees and shoulders. Not only did my range of motion improve, but I eliminated the arthritis in my knees and resolved shoulder issues from years of racquetball in my youth.Improving Joint Health with Mobility for Life - MobilityForLife

    Most know that joints love the pressure to stimulate bone density, but few realize joints do, too! It cleanses arthritis, remodels mild to moderate degeneration, and improves mobility. Best of all, it induces a deep and lasting sense of inner peace.

    Try a few of these simple shapes and see for yourself. We are not burning calories, and we are not trying to achieve a specific look. It’s best to close your eyes and listen to the feedback your body provides. The one skill you will learn with Avita Yoga and my new book Mobility for Life is to discern between pain and healing sensation, which invites you into a peaceful sense of Self.

    Improving Joint Health with Mobility for Life - Picture1Improving Joint Health with Mobility for Life - Picture2Improving Joint Health with Mobility for Life - Picture3

    Hip and Lower Back Relief

    Sit on a bolster or firm cushion and bring the soles of your feet together with heels about twelve to fifteen inches from your pubic bone. Lean back against the wall and relax for about thirty seconds to let your body and mind adjust to any feedback.

    Without using momentum, draw your abs in and slowly come off the wall, allowing your lower back to flex. You may use your arms and hands to help by gripping your knees. Let your head sink forward and relax your upper back and shoulders.

    The aim is to encourage the entire spine to curve, reveal lower back stiffness, and resolve hip rigidity. Stay in this shape for one to two minutes and rise a bit if the sensation becomes too intense. Can you be discerning about the healing sensation?

    Can you avoid evaluating and stay with the resistance so it can be resolved? Reverse the process and draw the belly button in as you slowly raise back up.

    Improving Joint Health with Mobility for Life - Picture4Improving Joint Health with Mobility for Life - Picture5

    Resolve Shoulder Pain & Limitation

    One of the most valuable and practical indicators of shoulder health is our ability to reach overhead. Why? Reaching overhead expresses a full range of motion; full function means the joint is healthy. But we cannot skip steps. Joints and bones heal as we move them toward their full potential.

    Lie on your back with your knees bent and your feet flat on the floor. Find a yoga strap or belt and fold it in half. Gripping the strap, extend your arms toward the ceiling and tug on the strap as if to stretch it between your hands. Close your eyes and feel the sensation as you straighten your elbows.

    Keep your elbows straight and slowly lower your arms overhead toward the floor, reaching for the wall behind you. Go very slowly, as you are likely to experience shoulder irritation or impingement, but that’s what the movement is for.

    Can you remain serene as you move through all the details, squeezing the fingers, applying traction to the strap between your two hands, and extending the elbows while simultaneously touching the impinged area? This is the yoga. This is what brings healing to the shoulder and restores the movement.

    After one to two minutes, diminish the effort and go even slower on the return, raising your arms back toward the ceiling. Pause a moment with your arms perpendicular to the floor and then rest them at your sides.

    Anyone Can Benefit

    Age, gender, and body type doesn’t matter. Anyone can benefit by applying thoughtful pressure to their joints. The key is to befriend the pain. Instead of avoiding it or trying to eliminate it, let the feedback lead you into your joints and bones. It’s not a workout but a work-in, where we prioritize health over fitness.

    Jeff Bailey has dedicated his life to yoga since 1985, teaching over 13,000 classes and creating Avita Yoga, a method focused on restoring joint health and mobility. A trained Rolfer and author of Mobility For Life: Healthy Joints, Strong Bones, and a Peaceful Mind with Avita Yoga, Jeff has helped many avoid joint replacements through his innovative approach that repurposes muscles to heal joints and strengthen bones. After a serious ski accident at 50, he discovered the power of compression in joint recovery. Now in his sixties, Jeff leads international retreats, trains teachers, and proves, along with many others, that Avita Yoga promotes a pain-free, independent life. For more information visit: https://avitayogaonline.com/mobility-for-life-book/.
    Jeff Bailey
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  • “What if I fail again?”

    “What if I fail again?”


    In case you missed my email from a couple of weeks ago, Steve asked me to write some more focused fitness and nutrition content for the Rebellion.

    And since then, I received a TON of emails from people circling around the same thing: a lack of belief they can actually make change work this time! I bet you can relate:

    “Biggest challenge – losing trust in the process and myself.”

    “Having trouble believing that being consistent will actually help and being scared that no matter what I do I’ll fail.“

    “I’m afraid of failing, I’m trying to not set myself up to fail but it all seems so daunting. I know all the words for the “right” mindset, but I just can’t seem to find the will/energy/desire to go and do anything after work.”

    These fears are very, VERY normal. (Though that doesn’t make them any less sucky to deal with!)

    So, what do we do when we are feeling stuck and scared of how overwhelming this all feels?

    💡 The Most Important Thing

    While every story is different, there’s one thing I’ve noticed that really helps you have a higher chance of success:

    Building momentum early – and then protecting that momentum.

    Early wins make the rest of the journey easier.

    And sure, an early win MIGHT look like seeing the scale move or getting stronger in the gym.

    But those things are results that come weeks or even months later, AFTER doing “the thing” consistently. That isn’t helpful in the moment when we are feeling uncertain and overwhelmed.

    That’s why I like to start by tracking and celebrating effort.

    Picking 1-2 repeatable actions that you can practice each day:

    Each action is a WIN, which is a small sign of progress.

    And if we can recognize and celebrate each action, it starts to build proof that “I am the type of person who can do this, even when it’s hard.”

    And that little bit of hope?

    It can be enough to keep going through the tough parts.

    👨‍🔬 A Real-Life Example

    Let’s take my client Ben, for example. He was in this exact same boat when we started working together.

    • Super busy work schedule with an hour commute each way
    • 4 young kids at home
    • Had a recent health scare that made him realize it was time to make a change
    • Not sure where to start, and really afraid this would be another attempt that he tried and failed at

    So we talked about all those things openly – the REAL constraints on his time and energy, the fear that this wouldn’t work, and his hope for a future where he felt better and fitness didn’t feel so hard to stick with.

    And then we picked a few things that we thought could be a good place to start.

    ✅ A 10min walk during his lunch break

    ✅ A list of go-to orders at restaurants around his work – so he would always have a good option even in a pinch

    ✅ Push-ups off the countertop every time he brushed his teeth.

    And while these actions may seem small, they had an outsized impact. They allowed us to build consistency and practice overcoming obstacles FIRST, then we could worry about optimizing for outcomes LATER.

    And that’s where the real magic happens—not just in physical change, but in mindset:

    “I’m the kind of person who shows up.”

    “I can trust myself to follow through.”

    “I know how to get back on track when life happens.”

    Ask any of our most successful clients, and they’ll say the biggest change wasn’t just in their body.

    Their biggest change was actually in how they thought about fitness, habits, and who they believed they could become.

    🕳️ The Pitfall

    When we start with trying to optimize, doing everything “perfectly” right from the get-go, it can feel like we’re drowning and not able to keep up.

    That just reinforces the belief that we aren’t able to make any changes. That we’re just one of the people who “this stuff doesn’t work for.”

    That’s the exact trap we are trying to avoid!

    Of course, everyone’s starting point is different. You may be able to jump right into a multiple day per week workout routine, or more aggressive nutrition changes.

    The point isn’t to FORCE yourself to take on less than you are capable of – it’s to make sure you can balance “challenging” with “doable” so you can build belief in yourself and the process.

    Fast forward two years, and Ben’s routine looks much different from where we started.

    • He now does a strength workout 4x/week in the morning before work
    • He goes through periods where he tracks his calories and macros, and others where we take a more relaxed approach with a general focus on getting plenty of protein, fruits and vegetables each day
    • He prioritizes sleep and gets over 8,000 steps each day

    While Ben has gotten stronger, lost over 30lbs, and seen his blood markers improve – it all started with the most important thing: building momentum.

    🎬 Where do I start?

    So where does that leave you, today? Here’s how I’d approach it.

    ✅ Acknowledge the real challenges and constraints on your time and energy.

    This isn’t a “rah-rah” approach to ignore all the hard stuff. Recognize that it’s OK and NORMAL to feel this way. (Steve actually just wrote about the “Notice and Name” concept here.)

    ✅ Start with practice—not perfection.

    Focus on a repeatable action (like a short strength session, or protein at two meals), not just the result you want. Think of it like practice. You won’t be perfect. You’ll make mistakes. And that’s all part of it.

    ✅ Create visual proof of your effort.

    In our coaching program, clients check off tasks each day and we can see visible progress of their effort.

    If you don’t have a coach, we love using something we call the Jar of Awesome:

    Drop a marble (or paperclip, or coin) in a jar every time you do something aligned with your goals.

    It’s a way to see your consistency and progress, even before the mirror or the scale reflects it.

    ✅ Celebrate the small wins.

    You walked today?

    Ate mindfully?

    Skipped the all-or-nothing spiral after a rough day?

    That’s a win worth acknowledging. The process leads to the result.


    If you’re feeling stuck right now, or even hopeless, let’s see if we can flip the script.

    We’ll start small. We’ll celebrate the effort.

    And we’ll build that momentum back together.

    You’ve got this.

    And if you want help choosing your first “quick win,” just shoot me a message and I’ll help you find it.

    – Coach Matt



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  • 5 Crunchless Exercises for a Summer Six-Pack

    5 Crunchless Exercises for a Summer Six-Pack


    5 Crunchless Exercises for a Summer Six-Pack

    Check out these crunchless exercises you can start doing today (along with a core shredding diet) to start chiseling that summer six-pack and into the future! Time to drop the crunches!

    Time to work towards that six-pack

    Contrary to what you may have been told, there’s much more to creating a toned tummy than religiously repeating traditional crunches.

    In fact, crunches are not always the most effective way to define your abs. Crunches only target the front and sides of your abs, and to achieve a flat stomach, your entire core needs to feel the burn!

    5 Crunchless Exercises for a Summer Six-PackAdditionally, crunches are ineffective at building core strength. Your core is responsible for your body’s stability and balance, as well as supporting your body as it moves.

    Crunches are not sufficient enough to build up this critical portion of your muscles.

    Toning your midsection requires multi-muscle engaging exercises that target all regions of your abdomen and blast fat to result in a flat, toned belly.

    If you’re ready to ditch the crunches and start an abdominal routine that actually works, Orangetheory Fitness trainer and fitness expert Brooke Geffre has 5 crunchless ab exercises to replace traditional sit-ups in your next workout that are sure to tone your tummy in no time!

    Lying overhead reach

    To target both shoulders and abs, lie on your back with knees in the air at a 90-degree angle. Be sure to press your lower back into the mat so no extra strain is put on it. Using dumbbells or a medicine ball, raise your arms to the ceiling with elbows slightly bent.

    Then move your arms over your head to lightly tap the dumbbells on the floor behind you, remembering not to arch your lower back. Then return to the starting position, which completes one rep. 15 reps are recommended, with 5-10 pound weights or a 10-20 pound medicine ball.

    Elbow plank

    5 Crunchless Exercises for a Summer Six-Pack

    Planks are one of the best ab exercises you can do as they engage your entire core, including your back, as well as your glutes and hamstrings. Planks also support good posture and improve balance! To get into position, start face down on your forearms and knees.

    Keeping your forearms about shoulder-distance apart, come onto your toes, lifting your knees off the floor.

    The most important part of a plank is keeping your body straight, bottom tucked, and your back flat – proper form is the key to an effective plank, and arching or drooping your back is cheating.

    Hold for as long as you can; anywhere between 20 seconds and a minute is recommended.

    Dumbbell push-up row

    5 Crunchless Exercises for a Summer Six-Pack

    Set dumbbells about shoulder-width apart on the floor in front of you, and start in a push-up position with your hands on the dumbbells. Lower down and return to the starting position, completing one push-up. Back in starting position, pull one of the dumbbells up to the same side of your chest as the arm you’re using. Lower the dumbbell back down to the floor and repeat on the other side. This is one rep!

    15 reps are recommended with 5-10 pound weights.

    Mountain Climbers

    5 Crunchless Exercises for a Summer Six-Pack

    True to its name, mountain climbers are not a particularly easy move. For this exercise, start in a plank position. Keeping your core engaged, bring one knee forward under your chest, with just your toes on the ground, then return to plank position.

    Do the same with the other knee, and continue switching legs and picking up the pace as you go for as long as you’re able to! At least 1 minute is recommended.

    5 Crunchless Exercises for a Summer Six-Pack Russian TwistSeated Russian twist

    Sit on the ground with your knees bent and heels about a foot from your body. Begin to lean back while keeping your spine straight. Using a weight or medicine ball held just below your chest, twist to either side.

    Remember to pull your belly button in towards your spine so that your core is engaged, and your back is straight.

    Completing the movement fully to each side is one rep and 15 reps are recommended, with a 5-10 pound weight.

    Now just pair this great workout with a great diet plan to get results!

    Wrap-Up

    If you’ve been misled into thinking that crunches are the quickest route to a six-pack, you’re not alone!

    Incorporating moves that burn fat (as well as a fat-burning diet), as well as tone your muscles, has been proven to be more effective at building your body’s strength and achieving your physique-related goals.

    The road to washboard abs is in sight with the right exercises and the willpower to reach it!

    Brooke Geffre is currently a trainer at Orangetheory Fitness Arrowhead and Orangetheory Fitness Surprise located in Arizona. She is ISSA certified in fitness nutrition and is also an ISSA certified personal trainer.
    Brooke Geffre
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  • When your body won’t cooperate

    When your body won’t cooperate


    I’ve dealt with back pain for over 20 years.

    It started back in high school—warming up for a soccer match, everything felt fine… and then *SNAP*, my back seized up. I had no idea what had happened. All I knew was: it hurt, I could barely move, and I was scared.

    That moment started a lifelong journey of learning about fitness, mobility, injury prevention—and also, learning how to cope when you realize that not everything is within your control.

    I learned how to train better. I ate a nutritious diet. I prioritized sleep and regularly kept up with the corrective exercises prescribed by my doctors and physical therapists. But even though I was doing “everything right” – every 6–24 months, I’d get hit with a serious back flare-up. Sometimes it would last for a couple of days. Sometimes, I would wrestle with it for YEARS.

    The last one was the worst.

    I spent months twisted in a literal C-shape. I couldn’t stand up straight. I couldn’t move like I wanted to. And more than the physical pain, it was the mental spiral that got me.

    “Am I going to be stuck like this?”

    “How long will it take this time?”

    “Who even am I if I can’t move or teach or coach like I used to?”

    It messed with my identity in a way I wasn’t even fully aware of in the beginning.

    I’m the trainer. The coach. The guy who teaches others how to move well. I’m the dad who wrestles on the floor with his kids. Who takes care of the physical labor around our home.

    Now I was working from bed and questioning if I’d ever feel “normal” again.

    Eventually, I did get out of pain again (not everyone does). And it taught me some valuable lessons.

    What I’ve learned:

    Playing the hand you’re dealt.

    Turns out I have congenital spinal stenosis (a narrowing of the spinal canal). I didn’t cause it. I can’t “fix” it. But I can build a plan around it. Physical therapy and strength training are a lot alike! In it’s simplest form, it’s all a version of “exposure therapy.” Stress your body just enough, and in the right ways, to get the response you want. Not too much, not too little.

    Over time, I’ve learned the movements that are more likely to cause a flare-up. And I can organize my training to build a bigger “buffer” of strength and mobility in that area.

    It’s not what I would have chosen for myself. But it’s the best way I know how to respond.

    Recovery is mental as much as it is physical.

    Don’t discount the mental and emotional toll that an injury takes on you or a loved one. You can do all the “right things” and still feel like you’re not making progress if your brain is flooded with pain, fear, frustration, or shame. You may not even recognize the impact it’s having on you! I often felt like I was handling everything great. But my loved ones could see the toll the mental stress (let alone the physical pain) was taking on me.

    I learned this phrase from a mentor of mine, and it still resonates with me to this day. “Start where you are. Do what you can. Use what you have.” It’s way easier said than done, but falling back on this mindset helped me in some of my darkest moments.

    Movement is still worth fighting for.

    Even when it takes months. Even when it’s slower than I’d like. Even if exercise doesn’t look the same as it did before. It’s still worth working towards.

    The mental and physical benefits of movement, in any form I can do it, are too powerful to ignore.

    The same solution doesn’t work every time.

    This was one of the hardest ones to learn. There was no “one size fits all” solution to my pain.

    • Sometimes heat helped. Sometimes it didn’t.
    • Sometimes an exercise would feel GREAT. Sometimes, it would feel AWFUL.
    • Sometimes, anti-inflammatory oral steroids helped. Sometimes they didn’t.

    This made me learn to approach each new flare-up like an experiment. To take each DAY as a small test of what I could do. And this is the same approach we’ve learned to take with our own clients – even those not dealing with an injury or chronic condition. What worked for them in the past can give us clues, but it might not be the best current solution for what they need.

    More than anything, this made me a better coach.

    I understand now—really understand—how people with chronic pain or injuries feel.

    The fear, the doubt, the grief of losing part of what makes you you.

    That perspective made me more empathetic, more flexible, and more helpful–and it’s something I’ve tried to pass on to our entire coaching staff here at Nerd Fitness.


    If you’re dealing with pain, setbacks, or feel like your body’s betrayed you lately, I see you.

    It might take longer than you’d like.

    It might look different than it used to.

    But you can still build strength, confidence, and momentum even now.

    And if you ever need help figuring out how to do that in a way that fits your body, your history, and your reality? I’d love to help.

    Just shoot me a message.

    – Coach Matt



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  • 5 Active Rest Moves to Maximize Your Workouts

    5 Active Rest Moves to Maximize Your Workouts


    5 Active Rest Moves to Maximize Your Workouts bounce on toes

    Sometimes the smallest adjustments pay the biggest dividends. Exercise is no exception. Tweaking the way you rest between workouts—called “active rest”—can help you milk the most out of every gym sesh. Active rest also loosens up your joints, preventing injury during exercise. So rather than end a set of reps staring at the ground with your hands on your knees, try out one of these moves and see if you recover faster.

    Get ready for these active rest moves

    These active rest moves can be used in between workout sessions as well. It’s up to you to figure out how much your body is able to do handle. Remember that there is no substitute for rest, so make sure you take adequate time to let your body heal before hitting the gym again.

    Hands Behind Your Head

    5 Active Rest Moves to Maximize Your Workouts hands behind head

    Finishing out a cardio burnout workout? Walk around with your hands behind your head, as if you were lounging on your back.

    It might feel better to put your hands on your knees, but in reality, it’s actually worse. Putting your hand behind your head opens up your lungs and allows more oxygen to enter your body.

    Remember to take long, deep breaths from your belly, rather than short, shallow breaths from your chest.

    Bounce on Your Toes

    5 Active Rest Moves to Maximize Your Workouts bounce on toes

    Need a quick way to keep your heart rate up? Bounce on your toes!

    You don’t need to attempt the world record for most baby hops in a minute. However, make sure you maintain a steady pace and avoid touching your heels to the ground.

    You can even shadowbox with a light dumbbell in hand to incorporate a light arm burn. Punch at about 60%, focusing on proper form.

    Jumping Jacks

    5 Active Rest Moves to Maximize Your Workouts jumping jacks

    Jumping jacks keep the entire body loose while the heart continues to pump blood.

    The key again is pace. Maintain a slow pace to preserve your energy for the rest of your workout.

    Make sure your arm movements are dynamic. You won’t feel lighter unless you really extend your arms and legs as you jump.

    Trunk Twists

    5 Active Rest Moves to Maximize Your Workouts trunk twists

    Here’s one you can do in between ab exercises.

    Stand up straight, clench your fists, and lock your arms in front of you at 45º angles. Keep your hands from touching (about a fist’s length apart). If done correctly, your body and arms should form a trapezoid.

    Keeping your arms locked, use your midsection to twist your arms until the far arm is parallel with your stomach. Then, reverse directions. Turn deeper for an extra core burn.

    Calf Raises

    5 Active Rest Moves to Maximize Your Workouts calf raises

    Basketball players love doing calf raises before bed. Why? They’re an effective way to tack on extra leg muscle, which can help you jump higher—and possibly even dunk.

    You can use them as an active rest move, especially during chest day when your legs are already inactive.

    Start out with your feet flat to the ground. Slowly transfer your weight from your heels to your toes, until you are standing on nothing but your toes. Hold that posture for a few seconds, then slowly lower yourself onto your heels in the flat-footed position.

    Wrap-Up

    Active rest is a great way to catch your breath while still keeping your heart rate elevated.

    These 5 active rest moves are great for your workout!

    Photos courtesy Fit Body Boot Camp

    Fit Body Boot Camp, one of the fastest growing global brands in the fitness industry and home of the wildly popular Afterburn workouts – a group personal training program centered upon high energy, fun, challenging workouts designed to burn maximum fat and tone the entire body in only 30 minutes.
    Fit Body Boot Camp
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