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  • Things are about to get crazy

    Things are about to get crazy


    On December 19th, 2001, The Fellowship of the Ring hit theaters and nerd culture was forever changed.

    If you’re like me, you associate these movies with the holidays and are about to rewatch all three films (extended editions obviously).

    I was rewatching the Fellowship recently, and I had a funny thought.

    While they’re in the Mines of Moria, Gandalf is reading the final entry in the Book of Mazarbul, the diary of Balin and his fellow dwarves and their expeditions – and demise – inside the mines:

    We cannot get out:

    The end comes soon.

    we hear drums drums in the deep.

    They are coming…

    As I was watching this scene, I couldn’t help but laugh as I thought of current gym-goers worrying about the crowds coming in January:

    “They are coming…”

    Right now, millions and millions of people are ready for “new year, new me.”

    Many of those people – maybe yourself included – have decided January 1st will be the day to get back into the gym, or start your workout routine back up.

    I think this is GREAT!

    Studies show that having a “fresh start” or picking specific temporal landmarks like January 1st can be beneficial for making changes.

    There’s one problem though: “going to the gym regularly” isn’t one decision.

    It’s dozens of decisions that must be made:

    • Which gym are you going to join?
    • Will you get changed at home or in the locker room?
    • What’s the parking situation like?
    • What time of day works best for you?
    • What level of gym membership will you get?
    • Will you pick classes or train alone?
    • Which pieces of equipment will you use?
    • Do you know how to use that equipment?
    • Will you shower at the gym or at home?
    • How many times per week will you work out?
    • What if your equipment is being used?

    If you find gyms intimidating or anxiety inducing, doing ALL of this in January is like playing a video game on Legendary Difficulty:

    The equipment you want to use might be occupied.

    The parking situation might be a nightmare.

    The class you want to take might be full.

    You will look for any excuse to tell you why you can’t do something. If you’re intimidated by a gym or flustered because it’s overcrowded, then your brain will beg you to stay home and never join.

    I know right now, your brain is telling you “Wait until January 1st…” before you try again.

    That’s fine!

    However! If you’re willing to take a few steps NOW, Future You will have a much better chance at succeeding.

    So here’s the challenge…

    Join today, but don’t even work out!

    This is the PERFECT opportunity to join without the added pressure of ALL OF HUMANITY:

    This allows you to get all the EXTRA decisions out of the way:

    which gym, where to park, what time of day you’re going to go, etc.

    I’m a fan of Terry Crews’s advice for building a habit of going to the gym:

    “Go to the gym, and just sit there, and read a magazine, and then go home. And do this every day. Go to the gym, don’t even work out. Just GO.

    Because the habit of going to the gym is more important than the workout. Because it doesn’t matter what you do.

    You can have fun — but as long as you’re having fun, you continue to do it.”

    Try and think of these next two weeks as a beta test without expectation!

    There’s no workout routine to follow.

    You’re making sure you know where the equipment is and how it works

    You’re doing a dry run of what it would be like to work out in the morning or at night.

    You don’t have to beat yourself up for not being perfectly consistent.

    Instead, you’re just focused on building the toughest part of the routine now (getting in the car or walking to the gym and opening the door).

    Which means you can hit January 1st with momentum. And never underestimate how powerful momentum can be.

    I’m NOT above bribing you!

    A lot of people will join our Coaching Program in January, which is exciting!

    But just like joining a gym early has benefits, joining our coaching before the rush means less waiting, more time to get set up with your coach, and more momentum heading into the new year!

    We see this every year… which brings me to my two nudges for you.

    NUDGE #1: If you are on the fence about coaching, schedule a time to talk to a Team NF member this week.

    While you’re speaking with us, just mention “Fellowship” for $50 off your first month or $100 off our longer prepay plans.

    Learn More about Nerd Fitness Coaching

    Hopefully this nudge can help make your decision slightly easier, plus it’ll be easier for us to match you with the right coach before things get a bit more crowded in January.

    Oh, and if NF Coaching isn’t in the cards for you right now, no worries!

    NUDGE #2: To kick off the first week of January, we are running a free 5-day kickstart challenge here at Nerd Fitness, hosted by Head Coach Matt Myers. Simply click on the button below and sign up!

    Join the Free 5 Day Kickstart Challenge

    Matt will be tackling the number one reason why most people fail to follow through with their fitness and nutrition programs – and what you can do to make 2025 the year that things actually stick.

    Okay, back to watching Lord of the Rings!

    -Steve



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  • What Are Adaptogens, and Why Do They Matter?

    What Are Adaptogens, and Why Do They Matter?


    What Are Adaptogens, and Why Do They Matter?

    We often hear about adaptogens in wellness conversations, but many people are still unclear about what they are and how they benefit us. These natural wonders are more than just a buzzword—they are powerful tools for managing stress and promoting long-term health.

    What Are Adaptogens?

    Adaptogens are a unique class of herbs and natural substances that help the body adapt to various physical, emotional, and environmental stressors. They work by stabilizing the body’s stress response and enhancing resilience to challenges over time.

    Unlike quick fixes like stimulants, which provide short-lived energy at the expense of depleting your reserves, adaptogens work to restore balance. They help regulate cortisol (your main stress hormone), support adrenal gland function, and promote overall vitality. Adaptogens are particularly valued for their ability to support the body without causing over-activation or crashes.

    Key Benefits of Adaptogens

    1. Stress Management
      Adaptogens regulate the release of cortisol and other stress hormones, helping your body stay balanced during difficult times. By mitigating the effects of chronic stress, they help reduce symptoms like anxiety, irritability, and even physical tension.
    2. Improved Energy and Stamina
      Unlike stimulants, adaptogens provide sustainable energy by improving your body’s ability to respond to stress. They enhance endurance and energy levels without causing jitters or energy crashes, making them ideal for managing fatigue during a demanding day.
    3. Boosted Immune Function
      Adaptogens strengthen the immune system by modulating its response to stress and illness. This means they can make you less susceptible to colds, flu, and other infections, while also helping the body recover more effectively after being sick.
    4. Mental Clarity and Focus
      Adaptogens reduce brain fog and enhance focus by stabilizing stress-related cognitive dysfunction. They help increase mental alertness and improve your ability to concentrate, especially during periods of intense stress or fatigue.
    5. Hormonal Balance
      Adaptogens support the endocrine system by improving communication between hormones. They can help regulate functions like sleep, appetite, and mood. Women often use them to help manage menstrual cycle irregularities or menopause-related hormone shifts.
    6. Reduced Fatigue
      Chronic stress can leave you physically and mentally drained. Adaptogens work to boost your body’s tolerance for stress while aiding recovery. This makes them highly effective in combating burnout and enhancing physical stamina.
    7. Anti-Inflammatory Properties
      Many adaptogens have anti-inflammatory compounds that reduce inflammation in the body, promoting better overall health and lowering the risk of developing chronic diseases like heart disease, diabetes, and arthritis.
    8. Mood Stabilization
      Adaptogens can enhance mood by promoting feelings of calm and balance. They have a soothing effect on the nervous system, helping reduce anxiety and fostering a more stable emotional state.

    The following are some of the most popular and widely used adaptogens:

     

    1. Ashwagandha (Withania somnifera)
    • Key Benefits:
      • Reduces stress and anxiety by lowering cortisol levels.
      • Supports relaxation and better sleep.
      • Boosts energy, endurance, and overall vitality.
      • Enhances cognitive function and memory.
    • Best For: Chronic stress, insomnia, low energy, and those seeking a calming adaptogen.

     

    1. Rhodiola Rosea
    • Key Benefits:
      • Enhances physical stamina and endurance.
      • Boosts mental clarity, focus, and cognitive performance.
      • Reduces symptoms of fatigue, especially mental fatigue.
      • Helps combat mild depression and supports emotional resilience.
    • Best For: Busy individuals, athletes, and those dealing with mental burnout or fatigue.

     

    1. Holy Basil (Tulsi)
    • Key Benefits:
      • Reduces stress and promotes a sense of calm.
      • Supports immune function and helps the body resist illness.
      • Helps regulate blood sugar levels and improve metabolic health.
      • Provides anti-inflammatory and antioxidant benefits.
    • Best For: Stress management and those looking for a gentle adaptogen with immune-boosting effects.

     

    1. Reishi Mushroom (Ganoderma lucidum)
    • Key Benefits:
      • Promotes relaxation and helps with restful sleep.
      • Supports immune system regulation and overall immune health.
      • Acts as a natural anti-inflammatory and helps reduce allergies.
      • Aids longevity and promotes detoxification.
    • Best For: People seeking a calming adaptogen with immune-boosting properties.

     

    1. Maca Root (Lepidium meyenii)
    • Key Benefits:
      • Enhances energy, stamina, and physical performance.
      • Balances hormones and supports reproductive health (for both men and women).
      • Boosts libido and improves fertility.
      • Helps combat mood swings and mild depression.
    • Best For: Those needing hormonal support, an energy boost, or libido enhancement.

     

    1. Ginseng
    • Panax Ginseng (Asian Ginseng):
      • Stimulates energy and enhances focus.
      • Improves mental clarity, memory, and cognitive function.
      • Boosts immune function and supports resilience to illness.
      • Aids in combating physical and mental fatigue.
    • Siberian Ginseng (Eleuthero):
      • A milder, gentler form of ginseng that enhances stamina and physical performance.
      • Supports stress management and immune system health.
    • Best For: Energy enhancement, mental sharpness, and those battling exhaustion.

     

    1. Schisandra Berry (Schisandra chinensis)
    • Key Benefits:
      • Improves concentration and mental focus.
      • Enhances physical endurance and performance.
      • Protects the liver and supports detoxification.
      • Helps regulate the nervous system, reducing stress and anxiety.
    • Best For: Individuals needing mental sharpness and liver support.

     

    1. Cordyceps Mushroom
    • Key Benefits:
      • Boosts physical energy and athletic performance.
      • Enhances oxygen utilization in the body.
      • Supports adrenal function and resilience to stress.
      • Acts as a natural anti-inflammatory.
    • Best For: Athletes, active individuals, and those recovering from physical exhaustion.
    1. Licorice Root (Glycyrrhiza glabra)
    • Key Benefits:
      • Supports adrenal health and energy levels.
      • Helps maintain stable blood sugar levels.
      • Aids digestion and reduces inflammation in the gut.
      • Combats fatigue and supports hormone balance.
    • Best For: People with adrenal fatigue or those seeking digestive and hormonal support.

     

    1. Shatavari (Asparagus racemosus)
    • Key Benefits:
      • Balances hormones and supports female reproductive health.
      • Helps alleviate symptoms of PMS and menopause.
      • Supports digestive health and acts as a natural anti-inflammatory.
      • Boosts immunity and promotes overall well-being.
    • Best For: Women looking for hormonal and reproductive support

     Many adaptogens are available in powders, capsules, teas, or tinctures. You can easily incorporate them into smoothies, coffee, or tonics. They work best when taken consistently over time rather than as an immediate solution.

    Adaptogens are nature’s stress balancers, offering a sustainable way to handle the pressures of modern life while supporting your body’s natural processes. If you’re seeking tools to enhance energy, focus, and overall well-being, adaptogens can be a gentle yet powerful addition to your wellness routine.

    The post What Are Adaptogens, and Why Do They Matter? appeared first on Total Gym Pulse.



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