If I’m Gonna Die I’m Gonna Have Some Fun

sung by Arthur Collins (c.1906) from Collected Works of Arthur Collins Volume 1 at archive.org Hear Brian Hefferan sing his 2004 version from his Everybody’s Doin’ It album.
Ab Eb7 Ab Eb7 Jim Jackson caught a cold, and he laughed when he was told Fm that he better go to bed and cover up his head Bb7 Eb7 A hot gin fiz was the thing the said Ab Eb7 Ab Eb7 Jim laughed at this advice, he had a date to shoot some dice F7 Bbm Bb7 Eb7 Ab He walked right out in the wind and snow the night was cold as ice Eb Bb7 Eb Bb7 Three weeks later a very sickly cold, a doctor with a spoon Eb Bb7 Said “Jim take your medicine”. Eb Bb7 Eb Jim said “Doc, am – I – bad? now don’t you lie” Eb C7 F7 Bb7 Eb The doctor said “I’ll tell the truth, I think you’re going to die” Bb7 Eb Eb7 So Jim sat straight right up in bed he raised his head and to the doctor said Bb7 Eb7 I’m gonna get right up and put on my cloths Ab I’m gonna go right out and take in all the shows Eb7 Gonna drive around in an open carriage Ab If I meet my gal there’s gonna be a marriage Bb7 Eb7 Borrow from everybody on my staff Ab I’m gonna eat and drink and drive and laugh F7 Bbm the Doctor says my days are done Bb7 Eb7 Ab so if I’m going to die I’m gonna have some fun Jim jumped right out of bed, and did just what he said said “Doctor you’re scab” for having made a grab he ran outside and called a cab He drove right down the line, and he drank a lot of wine and safe to say the next day Jim was feeling mighty fine Three weeks later, the doctor he took sick, and all the doctors quick came to hold a consultation They said “Doc, you better make your will” The doctor said “Please tell me is Jim Jackson living still?” When someone said “He’s feeling fine,” The doctor said “Boys, that’s for mine” up

16 Foolproof Ways to Make a Workout Fly By

Photo by Caitlin Covington

Wish those workouts didn’t seem to last forever? Research actually shows that people enjoy exercise more than they think they will. In fact, they enjoy it a whole lot more!The invisible benefits of exercise. Ruby MB, Dunn EW, Perrino A, et al. Department of Psychology, University of British Columbia, 2136 West Mall, Vancouver, BC. Health Psychology, 2011 Jan;30(1):67-74. There are about a billion mental and physical reasons to exercise regularly, so why not make the experience as enjoyable as possible?Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Penedo FJ, Dahn JR. Department of Psychology and Sylvester Comprehensive Cancer Center, University of Miami, Coral Gables, Florida. Current Opinion in Psychiatry, 2005 Mar;18(2):189-93. Here are 16 tactics designed to make any workout seem as quick and painless as possible.

Full Steam Ahead — Your Action Plan

1. Grab a buddy. Life is full of great solo activities, but exercise isn’t always one of them. Working out with a buddy isn’t just a fun way to squeeze in some face time; it provides extra accountability along an added push to go that extra mileSources of social support as predictors of exercise adherence in women and men ages 50 to 65 years. Oka RK, King AC, Young DR. Stanford Center for Research in Disease Prevention, Stanford University School of Medicine, Palo Alto, CA. Womens Health, 1995 Summer;1(2):161-75.. Friends all booked up? Check out local running clubs, grassroots fitness groups (like the November Project), and local meetups (Greatist even hosts some too!).

2. Join a class. Group fitness has come a long way since we were Sweatin’ to the Oldies. There really is something for everyone, from surfing indoors to aerial arts. And as always, working alongside others helps make even tough workouts seem to go by more quickly.

3. Plan it out. There is no magic time frame required for a good workout (it’s about exercise quality, not quantity!). Waiting for the clock to tell you when a workout is done can make time seemingly stand still. Instead, plan an exercise routine before hitting the gym. Now the focus is set on the workout and not the clock.

4. Crank the tunes. Save the silence for meditation class. Workouts are meant to be energetic! Create a perfect playlist (or let an app do it for you) and then pump the tunes to get better results and have more fun doing itEffects of music during exercise on RPE, heart rate and the autonomic nervous system. Yamashita S, Iwai K, Akimoto T, Sugawara J, et al. Center for Humanity and Sciences, Ibaraki Prefectural University of Health Sciences, Ami, Japan. Journal of Sports Medicine and Physical Fitness, 2006 Sep;46(3):425-30..

5. Play along. What if exercise was actually a game that awarded points and access to new levels for hard work? Enter: Exergaming, dynamic video games that require players to move their bodies as part of the game-play. Plugged-in forms of exercise can seem more enticing to some than traditional workouts, and can burn considerable calories per sweat sessionThe Health Benefits of Interactive Video Game Exercise. Warburton, D.E., Bredin, S.S., Horita, L.T., et al. Unit II Osborne Centre, Cardiovascular Physiology and Rehabilitation Laboratory, University of British Columbia, Vancouver, Canada. Applied Physiology, Nutrition and Metabolism, 2007 Aug;32(4):655-63.Comparison of Energy Expenditure in Adolescents When Playing New Generation and Sedentary Computer Games: Cross Sectional Study. Graves, L., Stratton, G., Ridgers, N.D., et al. Research Institute for Sport and Exercise Sciences, Liverpool John Moores University, Henry Cotton Campus, Liverpool, England. BMJ, 2007 Dec 22;335(7633):1282-4..

6. Get social. Exercise flies by when it doesn’t feel like exercise. There are lots of creative group activities that are fun, social and promote fitness. Haven’t seen anything like that in your neighborhood? Try starting up a group that combines builds social time around yoga in the park, hiking a nearby trail, or anything else physically active and fun.

7. Shorten it up. Want to really make a workout go by quickly? Cut it in half! Short and intense workouts can be super-effective for building strength and enduranceEffect of high-intensity interval training on cardiovascular function, VO2max, and muscular force. Astorino TA, Allen RP, Roberson DW, et al. Department of Kinesiology, California State University, San Marcos, California. Journal of Strength and Conditioning Research, 2012 Jan;26(1):138-45.. Thirty minutes of purposeful exercise (that’s right — less chit chat!) will still produce great results without all the lag time.

8. Lose the dread. While it’s beneficial to stack the most challenging moves toward the beginning of your workout, don’t feel pressure to kick things off with your most dreaded exercise. Similarly, saving the toughest exercise for very last isn’t exactly motivation to make it to the end. Sandwich the really tough exercises with something more enjoyable and the whole workout will seem much more pleasantThe invisible benefits of exercise. Ruby MB, Dunn EW, Perrino A, et al. Department of Psychology, University of British Columbia, 2136 West Mall, Vancouver, BC. Health Psychology, 2011 Jan;30(1):67-74..

9. Track your progress. Nothing makes exercise fly by faster than seeing exciting results! Measuring exercise progress and tracking it in a journal makes gains more tangible and provides a great way to stay motivatedFundamentals of resistance training: progression and exercise prescription. Kraemer WJ, Ratamess NA. Human Performance Laboratory, Department of Kinesiology, University of Connecticut, Storrs, CT. Medicine and Science in Sports and Exercise, 2004 Apr;36(4):674-88.. Workout journaling usually includes a checklist of exercises, which can make a workout seem much less daunting than one that doesn’t have an apparent end in sight.

10. Get competitive. Nobody likes to be the loser. Whether it’s competing against personal goals or with a workout partner, creating an opportunity to win can help make a workout more enjoyable and more effectiveInfluence of competition on performance and pacing during cycling exercise. Corbett J, Barwood MJ, Ouzounoglou A, et al. University of Portsmouth, Portsmouth, United Kingdom. Medicine and Science in Sports and Exercise, 2012 Mar;44(3):509-15.. Plus, setting a personal best (or “PB”) is a great motivator to keep coming back for more!

11. Try something new. People generally like to learn new things (why else would Jeopardy still be on TV?). Mixing in challenging new exercises, like kettlebell high pulls and plyometric deadlifts, can provide and extra booset of mental stimulation, keeps the workout exciting, and challenges the body in new ways.

12. Call in the pros. Sure, it’s pricier than breaking a sweat solo, but when workouts start to drag, consider bringing in the big guns. Working out with a personal trainer has been shown to give an extra dose of motivation and intensity, leading to an all-around more effective workout than if you were to go it aloneEffect of certified personal trainer services on stage of exercise behavior and exercise mediators in female college students. Fischer, DV, Bryant, J. Department of Physical Education, College of Saint Benedict, Saint Joseph, Minn. Journal of American College Health, 2008 Jan-Feb;56(4):369-76.Influence of supervision ration on muscle adaptations to resistance training in nontrained subjects. Gentil, P, Bottaro, M. College of Physical Education, University of Brasilia, Brasilia, Brazil College of Health Science, University of Brasilia, Brazil. Journal of Strength and Conditioning Research, 2010 Mar;24(3):639-43.. Plus, they’ll be the ones in charge of watching the clock — not you.

13. Get outside. Exercising in the great outdoors not only relieves more stress than indoor exercise, it also offers quite a viewExercising with an iPod, friend, or neither: which is better for psychological benefits? Plante TG, Gustafson C, Brecht C, et al. Department of Psychology, Santa Clara University, Santa Clara, CA. American Journal of Health Behavior, 2011 Mar-Apr;35(2):199-208. . Take in the surrounding scenery, wildlife, and people as a source of inspiration (Remember: people-watching isn’t creepy if it’s done while running!). Just 30 minutes per day is all you need to strengthen muscles and bones, prevent disease, and improve the quality of life.

14. Grab an app. Fitness apps do a lot more than time sets and count reps. Some help plan innovative workout routines, others connect people to make exercise more social, and some even offer financial incentives to get moving! Just be sure to avoid excessive texting or taking calls — talking on a cell phone is a gym etiquette no-no.

15. Learn something new. Imagine if every workout could double as a study session. The average person spends almost 80 hours exercising each year — that’s a lot of potential learning time! Download some interesting podcasts, TED talks, or an entertaining novel to pass the time while gaining physical and mental strength.

16. Set a reward. Buying a new outfit, grabbing a post-workout smoothie, or splurging on a massage can all act as rewards that make tough workouts more bearable. The key is to choose a reward that is really desirable and a bit frivolous so that it actually seems like a treat (a big, tasty bowl of broccoli likely won’t cut it!).

While there are lots of ways to make workouts more fun, it’s important to keep in mind that the benefits of exercise are always worth a little hard work. Planning challenging workouts and choosing engaging exercises will go a long way to making fitness fun and rewarding.

How do you make your workouts fly by? Tell us in the comments below or tweet the author @greenfit_health.

I know plenty of people who hate exercise but WANT to find a way to like it.

And that’s what today’s post is all about:

Exercising in a way where life doesn’t suck AND helps you reach your goals.

Luckily, this is exactly what we do for a living!

  • “Exercise” sucks! Do this instead:
  • 40 ways to exercise without realizing it.
  • Next steps, and my personal challenge to you:

I know what it’s like to hate exercise, and ALSO want to lose weight and see results. Ugh.

We’ve built an entire company and community around helping people overcome these obstacles – our Online Coaching Program helps people find exercise they love, and also how to make the right nutritional choices.

We are all on a unique journey and we’d love to help you with yours!

Exercise doesn’t have to suck. Let our coaches help you level up your life!

ExercIse Sucks. Do This Instead.

“But Steve, I don’t like to exercise!”

While some are like Odie and love to run around all day, others are like Garfield and feel like they must be allergic to exercise.

I hear this every day, and I’m not surprised.

After all, I think “exercise” sucks too.

Which is why we’re gonna focus on exercise that doesn’t feel like exercise!

After all, nutrition is like 90% of the equation.

Exercise is merely a supporting actor, which is why we don’t ever NEED to spend time doing exercise we hate.

We’ve already talked extensively on Nerd Fitness on how to eat better, so I won’t hash that out here.

So let’s talk about exercise.

Sure, it would be great if we all strength trained 5 days a week and got super strong, but the reality is most of us don’t have that time – or the desire – to hit the gym.

And more importantly – the best exercise program is the one you actually do!

And thus today we’re going to focus on TWO key elements of getting more exercise in our lives:

#1) FIDGETING: Did you know ‘fidgeting’ (aka “small micromovements”) can account for up to 350 additional calories burned per day?

Per the New York times:

“Overweight people have a tendency to sit, while lean ones have trouble holding still and spend two hours more a day on their feet, pacing around and fidgeting, researchers are reporting in findings published today.

The difference translates into about 350 calories a day…”

350 extra calories burned per day ain’t no joke!

As we cover in our “How many calories should I eat every day?” guide, burning an extra 350 calories per day can result in sustainable weight loss and maintenance over time for many.

Not only that, but when you factor in inertia (an object at rest tends to stay at rest, and object in motion tends to stay in motion), it paints a pretty interesting picture:

We spend our lives trying to be more “efficient,” but what if the key to weight loss is to be LESS efficient?

From standing up more frequently to parking FARTHER away from the grocery store, every additional step or movement counts. Today’s guide shares TONS of ways to get yourself used to moving more frequently.

I’m actually air drumming and shuffling my feet as we speak!

#2) FUN EXERCISE: Who cares what the optimal workout is?

Unless you have a very specific physique you’re trying to build, ANY exercise is good exercise.

From dancing to yoga to climbing to roughhousing with your kids, it all counts.

Which brings me to today’s point:

Exercise is a bonus. Exercise helps your heart get stronger, can help build muscle, usually gets you outside the house and absorbing vitamin D, and brings you a litany of other health benefits. Also, any additional calories burned is a bonus!

Exercise can help us make fewer unhealthy food choices. Instead of “I earned this” you can start telling yourself: “If I’m going to exercise regularly, I might as well make it worth it by eating right too.”

Daily exercise is a constant reminder that we are leveling up our lives – that we should continue to make other good choices or we’re practically wasting our time.

This is the type of stuff we focus on – with personalized instruction, with each of our online coaching clients.

Some clients are learning Olympic lifting, while others are simply focusing on taking the stairs more and tracking their food. We are all on a unique journey and we’d love to help you on yours!

Our coaching program makes getting healthy fun. Seriously! Learn how we can help you on your journey:

40 Ways to Exercise Without Exercising

#1) Hiking, especially with friends – Strap on a pair of shoes, get out of the comfy confines of your hobbit hole, and go explore the world around you!

Make sure you follow our Beginner Hiking Guide on how to find a hiking spot near you, what shoes to wear, what to bring with you, and more.

#2) Walking – No time to hike? Go for a simple walk. Even a 15-minute brisk walk is enough time to get close to a mile walked, which gets you one step closer to Mordor.

Do you have a 30-minute meeting at work? Have a walking meeting instead. Steve Jobs was known for doing this.

You should know Tim, a member of our Nerd Fitness community who lost 50 pounds – while injured – just by fixing his nutrition and going for long walks every day!

I’m proud that Tim used the philosophies laid out in our online course, the NF Academy, to get his results!

#3) LARP – Live Action Role Playing. Might seem silly to those on the outside, but to those playing, it’s an amazing adventure that reminds us how awesome our imaginations are.

Also, depending on the game, you could be wearing a heavy costume, swinging heavy weaponry, and running for your life!

#4) Rock Climbing – I love rock climbing. It’s one of the best arm/back/forearm workouts in existence, you get to feel like a badass when you reach the top of the wall, and all climbing routes are graded so you can level up the challenge as you get stronger/fitter/better.

It’s a fit nerd’s dream!

#5) Geocaching – If rock climbing is a fit-nerd’s dream, then geocaching is a adventure nerd’s dream brought to life. Become a real life treasure-hunter (Lara Croft? Nathan Drake? You decide!), and get a great workout in while you’re at it.

Or, if you’re truly nerdy, you can do some Digital Geocaching with Pokemon Go or Harry Potter: Wizards Unite.

#6) Dancing – Ever tried serious swing dancing? You’ll be sweating within ten minutes. How about hip hop? Drenched in sweat, and sore as hell the next day.

Zumba? Tango? Flamenco? You’d be surprised what you can sign up for and what will elevate your heart rate.

#7) Roughhousing with your kids. I don’t have kids, but when I do, you can bet your ass I’ll be the dad out rolling around in the back yard with them. Don’t forget what it’s like to be a kid – it keeps you young.

I really enjoyed this article from Art of Manliness on the importance of roughhousing!

#8) Climbing on stuff – A few years back, I attended a great conference, Midoricon, I was walking through the woods with NF Rebel Joe (No, not THAT Joe).

It was awesome to see this guy, having lost 100 pounds since finding Nerd Fitness, explore the woods like it was no problem: climbing on stumps, balancing on fallen trees, climbing trees, and more.

We work with LOTS of Coaching Clients to get them outdoors and help build them “fun climbing programs” that burn tons of calories but don’t really feel like exercise.

Let us build a fun “playout” program that helps you get stronger and lose weight without needing a gym! Learn more:

#9) Martial arts – Be honest. You watched The Matrix, you heard Neo go “I know Kung Fu” and you wanted to be able to one day say the same thing.

Whether it’s Kung Fu, Muay Thai, Tae Kwon Do, Karate or Capoeira (breakdance fighting, seriously), there’s a martial art out there that will make you feel like a badass.

#10 Consider a standing desk – Although we all know that correlation does not prove causation, it’s no surprise that there’s a strong correlation between sitting all day and an unhealthy lifestyle.

Why not fix your posture, strengthen your legs, get more “fidget time” in, and spend the day being more productive with a standing desk? I have THIS desk and it allows me to switch between sitting and standing.

If you don’t want to stand all day, make sure you read up on our guide, “how to survive sitting all day in an office.”

#11) Have an active meeting – Hat tip to Charlie Hoehn on this one. If somebody wants to meet up with you for coffee, suggest something active: throwing a baseball, tossing a frisbee, going for a hike – anything that gets you up and moving.

I say yes to pretty much anybody that invites me to play golf. Wink wink.

#12) You know… – That thing that consenting adults do?

Yeah. Do that.

Self-explanatory.

Moving on…

#13) Clean! – Ugh, nobody likes to clean the house/apartment. It’s not my favorite thing to do. So I instead make a game out of it.

I see how much I can accomplish with a single song blasting at max volume, while probably also dancing. I also CRUSH podcasts while doing the dishes.

Of course, after getting through one song, I figure “welp, I’ve already started, might as well keep going.”

#14) Try handstands – Here’s how to do handstands. This is a fun activity that builds up serious arm and core strength and will leave you sweating bullets after even a few minutes.

So go find a park, go do handstands, cartwheels, somersaults, and whatever else makes you feel young again.

Check out our Beginner Handstand Course!

#15) Parkour – Our beginner’s guide to Parkour is one of the most popular on Nerd Fitness. I don’t care how old you are, there’s no reason you can’t get started with rolling around in your yard and vaulting over picnic tables and bike racks.

Or, you can do it in your office:

#16) Play out – Is Parkour too serious for you? Try a playout! Spiderman was on to something – climbing walls, swinging from skyscrapers, and popping flips around the bad guys.

You might not be able to swing between buildings, but you can definitely visit a playground in your area and get creative!

#17) Adult gymnastics – In the same vein as Parkour, gymnastics will help you build some of the BEST real world strength you can get with any type of exercise, and it’s all done in a playful way without a single weight being picked up.

Swing from rings, somersault, flip onto pads, and more.

There are gyms all over the country.

#18) Yoga – Build flexibility, strength, and learn to freaking relax.

There are million kinds of Yoga, including awesome stuff like Acro-Yoga, baby goat Yoga (not kidding), and Yoga with beer.

Sign up for a few different kinds and see which one lines up the best with what you’re looking for.

#19) Play video games that make you be active – Beat Saber. DDR (Dance Dance Revolution) counts too. Just Move. Anything that gets you off your ass and moving!

Oh what’s that? You’re playing a normal game like Grand Theft Auto V? Make a rule that you can only play while standing up, or that you have to do 10 push-ups every time you die.

That’s what I do to keep myself from spending twelve hours on the couch in marathon gaming sessions!

#20) Play on a playground – Go down the slide, swing across the monkey bars, climb the rope all, balance on the balance beam.

Create an obstacle course for yourself and see how quickly you can get through it.

You can even work out on a playground too:

#21) Play a musical instrument – Did you know playing musical instruments can burn a boat load of calories too?

I imagine this is doubly true if you’re dancing around like Taylor Davies playing the violin.

#22) Join a Rec League – New in town? Want to be active and meet people? Join a co-ed kickball, softball, or tennis league.

You get to exercise AND it’s a great way to meet new people through exercise!

Get your Nerd Fitness Starter Kit

  • The 15 mistakes you don’t want to make.
  • Full guide to the most effective diet and why it works.
  • Complete and track your first workout today, no gym required.

#23) Bike to work – I know there are a lot of Rebels in our community who dropped a bunch of weight by making one change: they biked to work, or biked to their friend’s house, or started biking generlaly.

You get from Point A to Point B, you save money on gas, and you get a workout. That would make Michael Scott proud.

#24) Play a childhood game – What games did you play as a child? Capture the flag? Kick the can? Simple tag?

Get a few friends together and give it a try – it will be the most fun you’ve had in a while!

#25) Park at the far end of the parking lot – Every step counts.

Every tiny decision that is slightly different than the “OLD you” counts.

IT ALL COUNTS when it comes to burning more calories than you consume every day.

Getting in shape doesn’t have to be miserable. Learn more:

#26) Take the stairs. It’s only two flights! And we are designed to move. You can do this.

Sure, you’ll get winded the first handful of times. But it eventually becomes routine.

And it all counts! Make a game out of it.

#27) Crush audiobooks while “exercising.” This is called ‘temptation bundling.‘ Pair something you love with an activity you’re trying to do more of.

But I bet if you could only listen to Harry Potter (for the 600th time) while walking on a treadmill, you’d be more likely to get to the gym.

#28) Build stuff. Whether you’re building a fort with your kid in the backyard, or trying to figure out why you have 5 extra screws in that IKEA dresser you’re putting together, building stuff involves lots of moving and bending and picking up and maneuvering.

Warning: you’ll swear no less than 100 times building furniture. Earmuffs!

#29) Sit in a squat, or pike position on the floor while watching TV. No, not leaning against the couch. Sitting up actively engaging your core!

You can also do some sort of stretch or movement like these bodyweight exercises during commercials (or in the 15 seconds between Netflix episodes!)

#30) Impromptu dance parties. Kids or no kids, I find that great Disney songs are fantastic for bringing out your inner child.

Blast the tunes, dance around the house, and be absurd. WHO CARES! As a wise woman once said…”Let it gooooooo.”

#31) Go for a walk while on the phone. What if you just decided you had to stand for all of your phone calls?

For starters, I know many people who do phone interviews while standing because it makes them more alert and a better guest.

Next: you’re gonna get so many steps in while on the phone without realizing it!

#32) Having an impromptu picnic. Instead of sitting and gorging yourself at the dining room table, why not eat on the floor?

Grab a blanket or a towel, eat in your living room or head out into the backyard, and make it a picnic!

You’ll need to adjust your posture and seating style constantly.

#33) Sit in a squat. We cover this in our “How to squat” guide, but sitting in a deep squat – often for long timeframes – is built into us as a species! We’ve just become soft from sitting in chairs all day long.

I try to accumulate 15 minutes of “squat time” each day – sitting in a squat while reading a chapter in a book, or journaling, or answering an email with my laptop on the ground.

Here I am sitting in a squat while reading Level Up Your Life (available online and in bookstores nationwide!)

#34) The “Pull-up bar Tax”. Get yourself a door-frame pull-up bar. Put it on a door that you have to cross through regularly.

And every time you go through, you have to do either 1 pull-up, 1 negative pull-up, or 10 seconds of hanging from the bar.

Can’t do a pull-up yet? Learn how to get your first pull-up or chin-up.

#35) Lasers around the house. Set up colored string pulled tightly across your kids rooms or in certain hallways, and you have to go over and under the lasers each time you traverse the hallway.

Don’t touch the lasers!

#36) Climb a tree. Your level of safety and ability on this will be dependent on your experience here, but I remember climbing trees like a monkey as a kid and loving every minute of it.

Even if it’s just hanging from a tree branch or trying to scramble up to a low branch, it can be a great way to “exercise.”

#37) The floor is lava. This is both great for exercise around your apartment, for a fun date night or night with the kids, and for playing True American. Though one is slightly more healthy than the other.

#38) Casual Parkour. From avoiding cracks on the sidewalk to balancing on curbs, or jumping from tile to tile, or hopping up onto a bench and then back down, it all counts!

Just get yourself to move differently than you would have otherwise! We are currently working with a woman who has lost 100-pounds through our Coaching Program, and her exercise is all “fun parkour in the woods behind the house!”

Let us build a weight loss program for you that’s ACTUALLY fun! Learn more:

#39) Literally fidget more! Yes, from tapping your toes to music and twitching your legs to the beat of music. Getting up and sitting back down. Doing laps around your office.

You don’t need to get a standing desk or treadmill desk, but there’s definite correlation between those that can’t sit still and body composition.

#40) Your kid is a backpack! From piggy back rides to playing horsey, staying active with your kids is really powerful in instilling a love of fitness in them.

If you’re a badass mom like Brownwyn – a success story from the NF Academy, you can even do pull-ups while your kid holds on!

Get your Nerd Fitness Starter Kit

  • The 15 mistakes you don’t want to make.
  • Full guide to the most effective diet and why it works.
  • Complete and track your first workout today, no gym required.

Challenge yourself to Have fun: Next Steps!

If you are you looking for more guidance beyond the 40 Fun Exercise Suggestions above, we have three options to continue your journey:

1) Join our epic Online Coaching Program! We create personalized programs for each customer based on their lifestyle, goals, and personality. From parkour in the park to just walking more with your children, or even “becoming a badass powerlifter,” we cater each experience to each person.

Learn how we make exercise fun and actually get results in our Online Coaching Program:

2) Join the NF Academy: Our self-paced online course that helps you through the first 6-12 months of your fitness journey!

It has 20+ workouts to follow, boss battles, a 10-level nutrition guide, and even quests to complete in real life so you can level up your character.

Oh, and the most supportive online community in the galaxy.

Join the Nerd Fitness Academy: 1 payment, lifetime access!

3) Join The Rebellion (it’s free)! Sign up for our biweekly newsletter and join the Nerd Fitness Rebellion!

I’ll send you tons of free guides and bonuses to help you get started on your journey today.

Sign up below:

Get your Nerd Fitness Starter Kit

  • The 15 mistakes you don’t want to make.
  • Full guide to the most effective diet and why it works.
  • Complete and track your first workout today, no gym required.

No matter which path you pick above, I want you to commit to trying something new, or doing something different, at some point in the next week:

  • Say yes before you can say no. Stop saying “I don’t have time” and realize you do. Stop saying “I can’t afford it” and find a way to make it a priority. Do all of this before you can talk yourself out of it. The best way to do that?
  • Commit in advance. Put down a deposit and make an investment in yourself. I pre-paid 6 weeks of swing dance lessons. Having already paid for it, I knew I’d be just throwing my money away if I didn’t attend.
  • Go with a friend. I went to my swing classes alone, which forced me to further develop my social skills, but if you happen to be TOO afraid to attend a class, get a friend to drag you there.
  • Expect to suck. If you are learning a new skill, expect to suck at it. You’ll get better as long as you remember to…
  • Have fun. Remember, we could get hit by a bus tomorrow. Every day above ground is a blessing, so enjoy it!
  • When in doubt, move more.

That one thing you always wanted to try but have been putting off?

Today’s a good a day to get started. Just take that FIRST step.

Google classes in your city. Find a site that focuses on beginners, and read about it. If there’s a place to pre-pay or make a deposit, do it.

And then go.

Use 20 seconds fo courage if you have to.

What’s the one new thing you’re going to try this month?

-Steve

photo credit: Reiterlied 02/52 – Confidence, treadmill fall, dog, jump, garfield

We’ve all seen it happen: finding the motivation to actually make it to 6 a.m. boot-camp with a friend; nailing the last round of squats when you see those around you powering through; or pushing yourself to shave time off your personal record when you run a 5k race. There is something to be said about the power of working out in a group — but what is it about exercising with others that motivates us?

We tapped some experts on the topic and learned that when it comes to workouts, there’s some truth to the old adage, “There’s strength in numbers.”

One study found that 95 percent of those who started a weight-loss program with friends completed the program.

“Group activity may not be a new concept but it has certainly seen massive international up-trends over the last twenty years with rapidly rising numbers in spin cycling, aerobic and dance-based classes and the emergence of CrossFit and its tribe mentality,” says Rob McGillivray, personal trainer and founder of RETROFIT. “I believe it to be a key indicator that working out in a motivational pack or using it as a tool to enhance internal or external competitive performance is fast becoming the preferred form of exercise.”

Not only is group fitness having a moment, but it’s having a significant impact on our health, too.

Research shows that the healthy actions of others rub off on us. A study published in the Journal of Social Sciences found that participants gravitate towards the exercise behaviors of those around them. And a 2016 study published in the journal Obesity found that overweight people tend to lose more weight if they spend time with their fit friends — the more time they spend together, the more weight they lose.

Which makes a pretty strong argument for making your workouts communal. But it’s just one of many reasons why it may be easier (and more enjoyable) to get fit in a pack.

We Tried Working Out With 750 People on an Aircraft Carrier

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Exercising With a Group Can Take Your Workouts Up a Notch

Whether it’s a group fitness class at the gym or a run in the park with some friends, here are some of the specific benefits you can glean from working out in a group.

Increase your commitment to a fitness routine: “Working out with a crowd carries a plethora of intertwined benefits that include enhancing consistency, duration, motivation, conversation and inspiration,” says Dian Griesel, Ph.D., co-author of TurboCharged and president of public relations firm DGI. “Workouts with others improve consistency because they involve a commitment. ‘No shows’ and cancellations get noticed by others and positive peer pressure can help curtail the urges to skip a workout … or quit.”

One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. The friend group was also 42 percent more likely to maintain their weight loss.

“For most people, it’s difficult to stay consistent with workout routines, but having a certain group there waiting for you provides you with the motivation and accountability everyone needs to be successful,” says Michael Yabut, Training Manager and National Trainer at TITLE Boxing Club International, LLC, who agrees that members of group fitness programs are less likely to skip workouts, which helps keep them on track.

Push yourself harder: The Köhler Effect is the idea that no one wants to be the weakest link in a group setting. When it comes to fitness, this translates to pushing yourself harder when tasked with working out with people who are fitter than you.

Those who exercised with a more-capable partner increased their plank time by 24 percent.

A study published in the Journal of Sport and Exercise Psychology set out to examine how true the effect really is — having participants perform a series of planks both alone and with a partner (whose performance was manipulated to always be better than the participants). What they found was that working with a partner produced a motivation gain that allowed the participants to hold their planks for a longer period of time. In fact, those who exercised with a more-capable partner increased their plank time by 24 percent.

Other studies confirm that working out with a partner significantly increases time spent exercising. A study by the Society of Behavioral Medicine showed that working with a partner, especially in a team format, improved performance, doubling the workout time of those who exercised alone.

It seems that opting for a group setting for at least a few workouts each week may help you push yourself past the threshold you tend to hit when working out solo — whether that be in time or intensity.

Get a competitive edge: One reason why you may push yourself harder when others are grunting alongside of you is the innate competitive streak in all of us. “Group settings can lead to a positive competitiveness. For instance, wanting to keep up with those around you can make you push yourself harder than you would on your own,” says John Ford, certified exercise physiologist, who runs JKF Fitness & Health (a boutique training company) in New York City. “Seeing what others are capable of doing can inspire you to do more. I’ve personally had this experience: Watching others made me realize I had put some mental barriers up to pushing harder or trying different exercises/routines.”

Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout time and intensity by 200 percent.

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“We found that when you’re performing with someone who you perceive as a little better than you, you tend to give more effort than you normally would alone,” says Brandon Irwin, assistant professor of kinesiology, and principle researcher in the study. “In certain fitness goals, like preparing to run a marathon, consider exercising not only with someone else, but with someone who is that much better. For an extra boost, consider some type of team exercise that involves competition, like playing basketball at a regular time throughout the week.”

Capitalize on endorphins: “Group workouts can have a couple of mental advantages over solo workouts. While it’s true that working out releases endorphins (think of all of that talk of a runner’s highs), a group setting can lead to the release of endorphins outside of just physical exertion,” says Ford. “One way is through smiling. Smiling has been shown to increase endorphin levels in studies. So when you’re in a great class or with a great bunch of people working out, that kind of conviviality can really make you feel great outside of just your runner’s high. An added benefit of this mood boost is that when you’re pushing yourself hard and struggling through more difficult parts of your workout you’ll feel better and more energized to complete the exercises.”

A study published in the International Journal of Stress Management found that people who exercised on a stationary bicycle for 30 minutes with a friend said they felt calmer after the workout than those who cycled alone. And it’s also just more fun: Researchers from the University of Southern California found that people who worked out with friends (or a spouse or co-worker) said they enjoyed the exercise more than those who sweat it out alone. Add that to the list of reasons why working out with others may encourage you to make fitness a habit that sticks.

Diversify your workouts: Another benefit of having a plus one at the gym? “Having spotters to make sure that you’re performing an exercise correctly and can do said exercises to failure in a safe manner,” says Ford. “In some instances, having a partner can even help you do exercises that you couldn’t do on your own. Think partner assisted pull-ups.”

There are only so many exercises you a perform alone — throw other person into the mix and you’re able to really get creative. “There are so many fun fitness moves that require having a partner or multiple partners,” adds Ford. “Just trying doing medicine ball toss sit-ups by yourself, it can make you feel really lonely in a hurry. Having multiple people around can really open up a creative catalog of exercises: from partner resisted moves (hey, stop sitting on my back during push-ups!) to relays the options are plentiful and fun.”

Research shows that people who worked out with others enjoy the exercise more than those who sweat it out alone.John Fedele / Blend Images via Getty Images

Find support — and accountability — in being part of a team: “I believe the best way to workout is in a group setting. For several years, I have taught hundreds of classes, from yoga to boxing, and the best part of it all is the fun that participants have in their workouts,” says Yabut. “It’s an amazing feeling to see do things they never thought they could until it took the person next to them to encourage them to complete that set, rep, mile or round. There’s a bond that is created when a group struggles, sweats, fights, and grinds their way through a tough workout. I focus on building relationships in class because if that happens, I know participants will come back tomorrow.”

“When we work out with other people we can gain a sense of camaraderie, because everyone is there for the same purpose,” agrees Davina Wong, Master Trainer at Club Pilates. “The people you see each week in a group class eventually become your family and want to see you back each week creating accountability.”

There’s a bond that is created when a group struggles, sweats, fights and grinds their way through a tough workout.

And once that group workout is scheduled into your calendar, with other people banking on you showing up, it’s a whole lot harder to hit snooze a second time and roll back over.

“Participants leave happy to have ‘got their workout in,’ to have maintained their record of attendance and relationships, and to have survived another day in a healthy capacity within their fitness community,” McGillivray adds. “They look forward to the next encounter — Whether that encounter is craved due to fitness-related goals or the personal relationships cultivated, it is a win-win scenario for the participant’s physical and mental state of health.”

Get external motivation when you’re dragging: Being a part of this type of community can provide a huge boost of motivation beyond the one that comes with the physical benefits of a workout, which can be helpful for those finding it hard to stay committed.

“Motivation improves because group workouts are often filled with encouragement; ‘You can do it!’ cheers and other accolades from others keep the energy and motivation high,” says Griesel. “Inspiration benefits because in a group there is always the one who ‘seems to do it best’ and becomes the ‘reach’ for the group.”

“Working out with other people creates a high level of motivation among one another, especially when someone has a good day,” agrees Wong. “The positive vibes are infectious and spread throughout the class like wildfire, creating a positive attitude and environment for the whole class.”

Think of how much you could benefit from a little encouragement when dragging yourself through those three miles on the treadmill. “When you work out with the right people or in the right class you get uplifted and encouraged to be your best,” says Ford. “All those shouts to do one more, or push to the finish line, plus the high fives and pats on the back for completing sets and accomplishing personal bests create amazing positive feedback loops. And just like with smiling, trigger the release of hormones that make you feel good. All these things can make sure that you stick with your workouts and wellness routine.”

The Potential Drawbacks of Group Exercise

While working out in the company of others can help take your workout to the next level, it is important to be aware of some of the dangers that come with exercising in a group setting.

“One of the biggest issues I’ve noticed is assumed levels of fitness. Many of the moves that are most easily done in classes (squats, lunges, bent over rows, etc.) require that you already have the proper technique mastered and the core strength and stabilizing muscles to correctly and safely perform the moves,” says Ford. “If you lack any of , pushing to do the exercises and allotted reps can often result in depending too heavily on your spine and joints and lead to injuries.”

That’s why some experts recommend sticking to cardio-based classes when challenging yourself in a group or partner setting, since strength training and high-intensity exercises are so personalized and can require individual instruction.

“Having people around to push you can be a great thing, but it can also be a bad thing,” warns Ford. “There’s a lot we can do in the moment when trying to keep up with or impress those around us, but it doesn’t mean that we should do those things or were capable of doing those things. Finding the right intensity level of a class and workout buddies is super important.”

The competitive spirit can also backfire if it encourages you to push yourself too far beyond your physical abilities. “There may be people who are more competitive than others and may compare themselves to others around them. Nothing is wrong with friendly competition, however, if these people don’t listen to their body and understand their limitations, it can lead to injury,” says Wong.

If you’re new to fitness, or to a certain type of workout, it may be best to start solo before jumping into a group setting. “Group settings aren’t always the best teaching settings. It’s hard to get individualized attention to make sure that you’re doing everything correctly,” says Ford. “Even more importantly, the attention to your body to see where you might have weaknesses or imbalances that can lead to health problems down the line. One on one instruction can be great in terms of addressing your body’s specific needs.”

Learning the basics is also important to feeling comfortable in class: One study found working out with others in a mirrored room (like most yoga studios) made untrained women feel self-conscious and uncomfortable.

“I would just emphasize to make sure that you find a group of people or class that fits your personality,” says Ford.

So if you hate bike riding, perhaps a spin class isn’t for you. And if you’ve never boxed before, consider a training session one-on-one before jumping into the ring with a group.

“Remember: It should be a fun time that is enhanced by the people around you,” Ford adds.

And if it can be on the deck of an aircraft carrier in the Hudson River, even better.

TRY THESE FITNESS ROUTINES

  • 10 core exercises that are better for your back (and body) than crunches
  • 5 exercises you can perform anywhere, anytime
  • A 10-minute cardio workout you can do at home
  • 5 exercises that will strengthen your back and reduce pain
  • 8 exercises trainers never do (and what to do instead)

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Fitness Sydney – Croydon, Personal Training Courses, Kids Holiday Workshops, Women’s Health Yoga, Ladies Fitness Club “Escape”

Welcome to Fun Fitness, the outdoor fitness group that has a point of difference in the way we do things. Our main aim is to make training fun, exciting and relevant to all, creating a lifestyle of wellness.

We offer Personal Training, Bootcamp, Boxercise, Group Circuit Training, Running Club, Yoga and Meditation, Toddler’s and Pre-schooler’s FITNESS FUN Exercise Classes, Kids and Adult Learn to Swim Programs, including private lessons, Holiday Intensive Swimming Programs, Kids Holiday Activities and School Holiday Programs with vacation before and aftercare.

At Fun Fitness, we aim to provide you with the flexibility of choosing when you wish to attend a training session and you only pay for the classes you attend. There are no hidden fees, contracts or membership fees.

Our online booking system enables each individual the option to book and pay online when you choose.

We trust you will enjoy the experience here…. Love to meet up with you to discuss your goals and what you would like to achieve!!!

As we say; Live Fit…Live Well.

Brisbane’s fun fitness alternatives

Does anyone ever really want to go to the gym… Oh you do? Well not me!

You know what they say about treadmills, right? They don’t get you anywhere… Okay bad joke, but sometimes the gym can feel so mundane and repetitive. And really, is there any reason why fitness can’t be fun? Kids do it; running around and swinging on the monkey bars. Now I’m not suggesting you go to your nearest park and reclaim your childhood lunchtime nostalgia, however hula hoops are making a comeback. What I am suggesting is that you take a look at these five suggestions of Brisbane’s fun fitness alternatives for injecting some fun back into your fitness regime.

1. JUMPING FOR JOY

Did you know that 10 minutes of jumping on a trampoline can burn as many calories as running for 30 mins? The trampoline fitness revolution has definitely arrived in Brisbane, in the form of two separate business; Sky Zone and Bounce Inc.

Sky Zone SkyFit classes

Skyfit at Sky Zone offers trampoline fitness classes, including Cardio, Cardio Lite, Tightbum, Xjump, Core Fit and Suspend, all likely to burn up to 1000 calories in one session, as per their Facebook page.

Bounce Inc. Dodgeball League

While Bounce Inc. offers a fitness class (Bounce Fit), the trampoline park has also got a dedicated Dodgeball League, yes you heard right! Forget pulling a team together for a regular sport, when you could get a team of 6 to 8 together for a trampoline dodgeball league.

2. ON COURSE

True Grit

Military style, True Grit will put you through your paces with military inspired obstacle courses and training regimes to prep you for their annual obstacle course challenge. Their courses are designed over 10km with more than 30 obstacles, some of which include pontoon bridges, traverse ropes, framed cargo and low wire entanglement. Are you game to train like a soldier? The next Brisbane event is in July 2015.

Anchor Training

Anchor Training works on the philosophy to make each day active without boredom. They challenge their clients physically and mentally and help them build strength and confidence. Thinking outside the realm of regular gym chains, Anchor Training offers fun alternatives to fitness, including high ropes, rock climbing, wall scaling and much more.

Among their many classes, Anchor Training offers a Spartan Group eXercise class designed to optimise performance in Obstacle Course Racing, with a focus on a new obstacle in each session.

3. JOIN THE CIRCUS

We can’t all run away from our lives to join the circus, but wouldn’t it be a bit of fun to pretend? Surprisingly it’s relatively easy to hone your circus craft in Brisbane.

Flipside Circus

Flipside Circus offers a weekly two-hour class that covers physical conditioning and general fitness. Trained professionals will teach you how to use all the circus apparatus, including tissue, trapeze, hula-hoops and the tight rope!

Circa

Circa is another Brisbane Circus training centre that has trained some of Circa’s world famous acrobats. The Fortitude Valley studio has classes to suit all ages and skill levels, teaching skills such as the trapeze, acro-balance, tumbling, handstands and hula-hoops. Unfortunately the adult 9-week courses won’t start again until January 2015, but enrollments are now open if you’re keen.

Anti-Gravity yoga in West End.

So… not so much Circus training, but it can often draw a funny face by onlookers. Anti-gravity yoga at West End’s Old Skool is a unique aerial yoga experience. The AntiGravity® Hammock acts as a soft trapeze that enhances an acrobatic performance off the ground. Even though it’s designed to relieve compressed joints and correctly align the body… it’s also a more amusing option to general yoga.

4. JIVE AWAY THE JIGGLE

Dancing is a great form of exercise and no I’m not just talking about Zumba.

MAD Dance House

MAD Dance House in the City offers adult dance classes in more than 15 styles, including ballet, hip hop, tap, jazz and for the more adventurous… locking and popping. You can attend a casual class or try an intensive dance bootcamp. The studio regularly hosts interstate and international dance choreographers, with past guest teachers having worked with artists such as Usher, Pink, Beyonce, Ciara and Christina Aguilera.

You could also go for a class or workshop in cheer-leading or pole dancing if that’s more your thing…

5. SCENIC ROUTE

New Farm riverwalk

For those a little more social, Park Run is a free weekly timed 5km run (or walk) offered in locations all over Brisbane. The events are held on Saturdays from 7am and generally after an event there is a chance to meet everyone and go to a nearby location for coffee. The South Bank and New Farm runs are particularly popular and have great scenery near the river.

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Making fitness fun

Evidence shows exercise elicits a flood of endorphins, or feel-good hormones, to the brain. If you’re not enjoying your current workout, simply try something else. From pole dancing and Zumba to personal trainers and boxing, there are plenty of fun ways to get fit.
“The nature of exercise has changed over the years, now there is so much more variety,” says Australian Fitness Academy national manager Steve Hore.
“With that variety, people can participate in a range of exercises and activities that they find enjoyable,” he adds.

Shake your booty

Leading the fun fitness charge is Zumba. Billed as a “fitness party”, the Latin-inspired program blends pumping dance tunes with a combination of dance moves such as cha-cha, reggaeton, salsa, hip-hop and merengue.
Anything that gets your body moving is good for you. “You will get a very good aerobic workout from it,” Hore says.
“Zumba attracts people who wouldn’t necessarily previously have been involved in exercise.”
With more than 10 million people taking weekly Zumba classes in more than 110 countries, it’s a craze which has certainly taken the world by storm.
Zumba mastermind Alberto “Beto” Perez, who will be in Sydney for the Australian Fitness & Health Expo this month, is the first to admit that the class doesn’t feel like exercise. “It’s more of a party atmosphere,” Perez says. “Walk into a Zumba class and you see smiles, not cringing faces.”
But that doesn’t mean it’s not a good work-out; according to Perez, participants will burn anywhere from 500 to 1000 calories in a one-hour class. “Exercise needs to be part of the fabric of your life because there are so many benefits – that’s why it’s important that it’s fun,” Perez says. “When working out isn’t a chore, then it becomes part of your daily routine and this has such an amazing impact on your stress levels, your emotional stability and your day-to-day love of life.”
Lynne Corkindale, 35, is an avid participant in the class – so much so, that she is doing her Zumba teaching training next month.
“I giggle the whole way through the class. It’s such a laugh,” the Sydney advertising executive says. “I like exercise that takes my mind off how strenuous it is.”

What else is there?

Exercising with a friend, or group, enhances motivation and makes it more enjoyable.
“One of the more recent trends is people doing small group training,” Hore says.
“It means you might be able to join together with a few friends and do a workout. It enhances the social side of things.”
Exercising outside adds to the group high. “Exercise is a lot more fun outdoors,” Hore says. “Personal trainers do a combination of circuit activities – skipping, cycling, running and various strengthening exercises like kettlebells and gymsticks. All that equipment can be taken outdoors.”

And finally…

Another way to keep exercise fresh and fun is to incorporate a variety of different workouts into your week. “A trend I’ve noticed in the fitness industry is that people are looking at their overall health,” Hore says.
“In the past someone might have just gone to the gym and done weights. Now, in a week they might go for a morning cycle, do a yoga class for their mind and stress management, as well as a session with a personal trainer.
“It’s more holistic and addresses the overall health of an individual, as well as their fitness.”

Just for fun fitness

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