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  • 12 Top Outdoor Workouts To Try This Summer

    12 Top Outdoor Workouts To Try This Summer


    12 Top Outdoor Workouts To Try This Summer

    Summer is upon us! The sun is shining and it’s time to move our bodies! With this being said, we wanted to write a piece on outdoor workouts and activities. Too nice to be inside, right?

    Give These Top Outdoor Workouts a Try

    Check out our list of top outdoor workouts that you can implement this summer. Let’s dive in, shall we?

    1. Outdoor Yoga and Stretching

    Outdoor yoga is great for the mind and soul! I highly recommend either finding a class, playing a YouTube video, and/or creating your own yoga practice outdoors.

    Doing yoga barefoot always seems to ground me too. I suggest putting away your phone and unplugging for a bit as well (unless watching a yoga video on YouTube).

    Basic yoga poses such as Warrior, downward dog, and chaturanga are great for most individuals.

    Please consult a medical and/or fitness professional, if you have any questions regarding if any movements or exercises are right for you.

    Furthermore, stretching outside is great for the body and psyche too. A mixture of static and dynamic stretches is quite beneficial. My favorite stretch is probably pigeon stretch.

    Bringing a foam roller to the park can’t hurt either.

    Lastly, meditating outdoors has benefited a lot of my friends and clients. I suggest finding a peaceful place, preferably with grass and pleasant sounds. Remember, meditation is all about being present, non-judgemental, and being kind to ourselves.

    If you like to know more about creating your own meditation practice, please do not hesitate to contact me.

    2. Riding A Bike

    This is an oldie, but a goodie! Whether you’re an advanced mountain biker or want to listen to a podcast while you leisurely bike around the neighborhood, you’re going to burn calories and get your body moving.

    I bought a bike at the beginning of the pandemic, and have found it quite helpful to stay in shape-especially when gyms were closed for nearly a year.

    3. Swimming

    Swimming, in my opinion, is one of the best kinds of exercise around. It really helps to promote lean muscle and shed fat.

    Treading water, doing the breaststroke or backstroke are great ways to tone and shape the body.

    Swimming is very low-impact as well. This means that since we feel weightless in the water, it’s a low impact on joints and tendons, which can be especially helpful to folks with more severe knee and back injuries.

    Water aerobics is great fun too! If there’s a class being offered near you, I highly recommend trying it!

    12 Top Outdoor Workouts To Try This Summer4. Rings and TRX

    I’ve seen a lot of folks in parks attaching rings and TRX to trees. Both of these pieces of equipment are great for building core strength and lean muscle.

    Pushups and pullups are some of my favorites to do with these!

    5. Obstacle Courses

    Why not get creative and make your own obstacle course in a park or yard?

    This is not only a fun way to exercise; it can get the whole family involved!

    6. Running and Jogging

    Another oldie, but goodie!

    Remember, to keep your body tall, shoulders back, elbows flush to your body, core tight, landing toe-heel, and to take big strides.

    Above are the basics for proper running mechanics and will help one to avoid injury when running or jogging!

    7. Sports!

    Activities such as basketball, volleyball, and tennis are a great way to get the blood flowing!

    I recommend going to a local park or contacting some friends to start your own games.

    8. Hiking

    Hiking can do wonders for the glutes and hamstrings. It can also be very meditative and/or social.

    Why not walk your dog while hiking or bring your kids or invite a loved one?

    I always feel refreshed after a good hike!

    9. Bodyweight Training

    There’s nothing wrong with bringing a towel or mat outside and doing a HIIT workout. Pushups, crunches, and squats are all great options.

    You don’t need a gym to get a killer workout!

    10. Gyms at Parks

    Furthermore, a lot of parks have now installed workout equipment for public use.

    This is a great option if gyms are still closed in your area and/or you don’t feel safe working out indoors.

    11. Games!

    Games such as tag, hide and seek, and red light, green light can totally count as exercise as long as you keep moving!

    Again, this is a great option for groups and families!

    12. Paddleboarding

    A lot of my friends have taken to this activity during the pandemic. It’s super peaceful and is guaranteed to give you an awesome workout! One can paddleboard standing or on their knees depending on fitness level and comfort level.

    Canoeing and kayaking are also fantastic!

    Disclaimer

    When working out outdoors, it’s so important to wear sunscreen and have a lot of water on standby. Heat fatigue, sun damage, and dehydration are real and should be avoided at all costs.

    If you start feeling like you need to rest, stop, and assess what will be healthiest for you to do long-term.

    Wrap-Up

    I hope this has given you all some summer activity ideas regarding how to have fun and enjoy the sunshine while staying fit!

    If you have any other questions or comments about top outdoor workouts or anything else, please do not hesitate to reach out here).

    As always, thanks for reading, and stay tuned!

    Alexis Mallery
    Alexis was trained in Russian Ballet for 12 years before finding her love of bodybuilding and fitness. She also graduated Magna Cum Laude with a Bachelor’s in Psychology, and has extensive work experience in the Mental Health Field, which allows her to approach fitness and training from a mental health standpoint.

    Alexis is grateful to be a NASM-certified personal trainer and a Mad Dogg Athletics-Certified Spin Instructor. Her mission is to help all individuals achieve their best selves, and have the happiest and healthiest lives possible. Her specialities are resistance training, TRX, bodybuilding, HIIT/VIIT/LIIT, spin, corework, functional moment, nutrition, and weight loss.

    She is honored to be a guest contributor for DIY Active and wishes to inspire and motivate all readers. Please feel free to email her at [email protected] for more info about wellness, fitness, and personal training including virtual options.

    Alexis Mallery
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  • We changed our minds about this 💪

    We changed our minds about this 💪


    Coach Matt Myers from Team Nerd Fitness here.

    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.

    Last time, I talked about 3 Key Lessons I’ve learned from over 15 years of coaching – and how they can set you up for success.

    This week, I want to highlight some significant updates to two of our most popular articles on building muscle:

    And honestly? These changes are long overdue.

    If you’ve ever felt confused about what to do in the gym—or frustrated by conflicting advice—this email is for you.

    Let’s break down the two biggest updates:

    🏋️‍♂️ Machines vs. Free Weights: Both Are Awesome

    We used to be a little snobby about free weights.

    (Don’t worry, past us. We forgive you.)

    But new research[1] [2][3] and years of coaching experience have made one thing clear:

    Machines and free weights are both great tools.

    Machines can be:

    • Safer for beginners
    • Easier to learn
    • And just as effective for building muscle

    So, if you’re working out in a gym and feel more comfortable using machines? That’s totally valid.
    ​
    Of course, free weights are also awesome.

    The best tool is the one that works for you.

    🔁 Reps: You’ve Got More Range Than You Think

    For years, we stuck with the standard advice given in most textbooks:

    “Lift in the 8–12 rep range for muscle growth.”

    That’s still a great range—but it’s not the only one.

    New studies show that you can build just as much muscle doing anywhere between 5 and 30 reps—as long as you’re pushing yourself close to failure (within 1-3 reps) by the end of each set.

    So whether you’re lifting heavier weights for fewer reps, or lighter weights for more reps… you’re on the right track if you’re working hard.

    This change opens up a lot more flexibility in how you train—and makes strength training feel way more accessible (especially if you have limited access to different weights, machines, etc.!)

    We break all of this down (and more) in the updated articles.

    And if you want the quick summary?

    I put together a free 1-page Muscle Building FAQ with everything you need to remember.

    Want a copy? Sign up for our newsletter and we’ll send you a link to all of our free guides.

    Let’s build some strength together.

    You’ve got this!

    – Coach Matt

    P.S. Want some help putting together a plan to build muscle and stay consistent? Take our coaching quiz to see who your fitness Yoda could be!

    ​



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  • What’s different this time? | Nerd Fitness

    What’s different this time? | Nerd Fitness


    Today is the most hope and optimism-filled day of the year.

    That’s great!

    Whatever goals or resolutions you’ve set for yourself, I’m excited for you!

    We’re all trying to better ourselves, and even though things haven’t worked out the way we wanted them to in the past, we hope this time will be different.

    Musician Nick Cave describes hope as “optimism with a broken heart,” and I think that’s beautifully accurate. We’re all trying to be different when change is so damn hard.

    If you’re trying to build a new workout habit or change the number on the scale this year, I salute you. Setting a goal to change is very commendable.

    But to give ourselves the best chance of accomplishing our goal, we must combine the goal with some self-reflection and self-awareness.

    Here are TWO questions to ask yourself as we begin 2025…

    Question 1: What’s different this time?

    I’m proud of you for starting again.

    But what’s different about this attempt?

    If you do what you’ve always done, you’ll get what you’ve always got.

    The best predictor of future behavior is past behavior.

    If you pick the same goal or strategy that you tried (unsuccessfully) in the past, the end result will be the same: another lost year of “why can’t I get my act together?”

    So, be deliberate about what’s different this time!

    Don’t just “go on XYZ diet” or “give up all sugar forever” or “train for a marathon” again, especially if you’ve tried those things before and couldn’t stick with them.

    Something has to be different this time:

    • Make fewer changes.
    • Pick ONE goal and focus on it.
    • Pick a different workout routine.
    • Pick a different diet or nutrition change.
    • Pick a different time of day to work out.
    • Recruit a friend to join you so you’re not doing it alone.
    • Make your new desired behavior ​beneficial or necessary​.

    Prove to yourself you’ve learned something from your past attempts. Don’t let past failures be in vain – they showed you what doesn’t work for you.

    Try something different this time!

    Question 2: What are you afraid of?

    You’re full of momentum right now, and that’s great.

    But three weeks from now, life will happen, and something will go wrong.

    What has been your tendency when this happens in the past?

    We ask every ​NF Coaching Client​ before they start, “What are you most nervous about?”

    That answer is something they’re aware of as a result of their past attempts:

    Are you going to get busy and decide “to take a break until things slow down?” Great! Now you know when that little voice in your head says this, you can prepare for it, plan to do something differently, and decide that you don’t have to listen to that voice in your head.

    Are you going to have one bad day and go totally off the rails? Great! Now you know that when you have one bad day, you can forgive yourself, not look back in anger or guilt, and get right back on track.

    Are you going to give up even though you really really really want to push through? Great! This happens to all of us when motivation wanes after a few weeks. Consider ​adding a Ulysses Pact​ to guard against your weaknesses or making a bet with a friend to keep you accountable.

    NF Coach Matt Myers was recently on the ​Mental Golf Podcast with Josh Nichols​ – and at the 24:30 mark in the episode, Matt pointed out something to Josh that surprised him:

    “You told me before you started, ‘I know I’m going to come out of the gates HARD, but about 3 weeks in, I’m going to burn out and disappear.’

    And I said, ‘Thanks for letting me know,’ and I had all these alarms and alerts ready to check in with you repeatedly around the 21 day mark!”

    Josh had the self-awareness to know where he would screw up in the future, he and Coach Matt planned for it, and got over the hump together.

    Since then, they’ve worked together for two months (and counting), and Josh has only missed a single day of checking in and missing one day didn’t cause Josh’s normal “all-or-nothing” behavior to kick in!

    This time CAN be different

    We all set out to change, and even when we’re self-aware…

    We often bite off more than we can chew:

    Our goals and hopes often exceed the reality that we’re fallible, busy, complicated humans living unpredictable lives.

    That’s okay!

    If we’re aware of these things, if we can try differently…then even if this next attempt doesn’t work either, we can remove that strategy from the list of potential successful paths, and try again.

    That’s all life is anyway: try, fail, adjust, restart.

    -Steve

    PS: If you don’t want to go on this journey alone, I’d be honored if you check out ​the NF Coaching Program​.

    Our coaches are awesome and we’d love to help you reach your goals. We’ve had a TON of sign-ups these past few days, which has me really excited to help so many new people.



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