I’m rounding up what y’all having been loving and shopping this August. Here are the top 15 products Fitnessista readers purchased this month.
I thought it would be fun to do a monthly roundup of some of your favorite products each month that I’ve shared on the blog. Sounds fun, yeah? I love sharing my favorites with you – whether it’s something for the girls, a staple in the Pilot’s closet, or my newest activewear finds – I enjoy sharing what we are using and loving, and love when you love them too!
Here are the top 15 products Fitnessista readers purchased this month:
This crop tank is really cute with high-waisted leggings or shorts – I love the square neck detail. The fabric is SO soft and the cut is very flattering. I already want another color.
I couldn’t help ordering this for P and it’s even better in real life. It’s great quality and little ear hoodies are just the most adorable thing ever.
Enough said. This is my go-to everyday bra – so comfortable! It’s wireless (I haaaaate underwire), gives ya a little shape and smoothness, and comes in a variety of colors. It’s not the *sexiest* bra, but is the perfect everyday t-shirt bra.
If he’s not in uniform, the Pilot is wearing one of these Lululemon polos. I love that they look a little bit dressed-up but still casual enough for any activity.
This track jacket is the perfect thing to throw on after a workout or for running errands – it’s very slimming & flattering. I’ve been wearing this jacket to train clients (it’s cold in the gym!) and LOVE it.
These are the bowls I use to every giant salad I eat, or any bowl type meal. They’re perfect for chili and cornbread, pasta, veggies and chicken, buddha bowls, shrimp stir fry, anything.
Don’t let the post-summer blues get you down. As we lean into fall this is the time to refocus on YOU. Slowing down, letting go of what’s not doing it for you anymore and spending 30 days of self care to fill you up.
It’s not always easy to find time for yourself, but it is so necessary! Every September I make these calendars to help us all have easy ways to practice daily. If you aren’t filling up your own cup, you won’t be able to truly fill up anyone else’s. It sounds so “duh!” but most of us don’t actually put it in practice and I want that to change this month!
Self care gets a bad wrap, but this isn’t just about taking bubble baths and sipping wine (although, that sounds real nice rn) this is about finding what really serves you! Only you will really know what that looks like, but this calendar should help you figure it out.
These 30 days of self care will be a mix of pampering your body, soul, and mind so you can enter a new season feeling 100%.
Print out this calendar and put it somewhere you will see every day! You can also find these as your roll calls in LSF the App. I want you to use these as a guide to help you mix things up. If you feel like you need more of a certain something, go for it! Remember, this month is for YOU!!
Repeat after me, SELF CARE ISN’T SELFISH, IT’S NECESSARY! You need this time, even if it’s only 5 minutes a day, to check-in with yourself, evaluate how you’re feeling, and be able to adjust in order to be show up as your best self!
I will also be adding some live workouts & chats on Instagram in the mix follow + turn on notifications so you don’t miss any!
Have you been wanting to get a glimpse of Fit Team and what it’s like? Now is the chance! Get a workout and video tutorial delivered to your inbox for the next 4 weeks. Read below for the details!
Hi friends! Happy Monday! How was the weekend? Ours was a good one. We went to my dad’s house to celebrate his bday, Liv had a friend over for s’mores and swimming, and I did some virtual and in-person training sessions, in addition to teaching dance cardio. It was an action-packed weekend and now we’re back in to the school thing.
So if you’ve been feeling kind of blah on the fitness front and want to shake up your workout routine and get inspired, join us as a beta tester for Fit Team!
My signature group coaching program, #FitTeam launches in October, and over the next several weeks I’m going to be sending out FREE workouts for you to try out, and then offer feedback if you’d like. There’s zero obligation, but I’d love to get your feedback as you try each one: what you liked, what you didn’t love, how you felt, etc.
Each Monday (starting this Monday, September 6th), I’ll be sending out a workout for you to try
All workouts are 20-30 minutes in duration, and can be done with dumbbells
I’ll be asking you a few quick questions (literally it will take you 1 minute) and you can give me your feedback after you try the workout. When you submit your feedback, I’ll enter ya to win a free nutrition guide as a thank you! (I’ll give away 1-5, deepening on how many friends are enrolled)
Beta testers will also have the opportunity to enroll for our next round of Fit Team for a sweet discount.
It’s free of course, since it’s going to be a huge favor to me to get your amazing feedback, and it will help me deliver an even better product in October. When you receive your workouts, you can also send them to friends and family members who may need a bit of workout motivation or some new ideas.
If you’ve been curious to see what the Fit Team workouts are like, this is the perfect time to try it out!
During one such occasion, I hurt myself. I did too much too quickly and injured my back.
I have since learned that proper form is EVERYTHING and it’s best to go slow until you’re comfortable.
Also, my coach has taught me that dynamic stretches BEFORE and static stretches AFTER go a long way towards safety.
Takeaway: when we first start strength training, we need to go slow.
We must learn the movement correctly before we start adding weight to the equation.
When we begin resistance training, our body is not only building strength but also creating internal connections to allow our central nervous system to coordinate properly.
In a way, when we start exercising we’re teaching our body how to talk to itself. If we go too fast, before this improved communication occurs, injuries can happen.
That’s why bodyweight exercises are a great place for beginners to start strength training.
#3) It Can Still Be Possible to Train With an Injury
Despite Brian’s back problems, a coach was able to build a workout routine that allowed him to keep progressing.
“Considering my past with injuries, I’m doing mostly bodyweight training stuff.
But I’m surprised how strong I’ve gotten with just these!
For example, the crow pose is really challenging:
Practicing it consistently has allowed me to build a lot of strength.
Plus, I’ve been doing a little bit of yoga to help my back…which allowed me to make a nerdy purchase:
Stevenote: Feel free to send this to me!
I’ve even started a regular running practice!
I’m grateful that my coach has helped me continue to grow strong while working around my back issues.”
Takeaway: getting injured STINKS!
But if you are hurt, all is not lost.
There are likely still plenty of ways to stay active.
If you can’t run, how about an elliptical or stationary bike?
If you can’t use one leg or the other, can you work out your upper body?
If you can’t use one arm/shoulder, can you still do lower body exercises like lunges/squats/step-ups?
If you can’t do any resistance training, can you still go for walks?
A coach (with a doctor’s blessing) can likely create a workout routine around a preexisting injury.
“My coach helped me set small, reasonable goals over time that grew into significant changes.
Through this, I learned that consistency is key. Even when my life would get crazy or an injury would flare up, my coach helped me do ‘something’ rather than ‘nothing.’
Maybe I’d just go on a walk after work if I was stressed out.”
Brian continues:
Takeaway: throughout this email, we’ve touched on “going slow.”
For example, Brian did this by:
Eating his greens. Brian would add a small portion of vegetables to his dinner to start, instead of going full Keto or Paleo.
Running. Brian started with interval training, only running for brief bursts during his walk. Now he can run a 10k!
Resistance training. Brian started by just doing bodyweight exercises in his home. Now he can hold himself up in a crow position (which is not easy).
It’s okay if the actions seem super small (one vegetable a day). The important thing is to make a little bit of progress towards our goal, every single day.
Even if it’s not exactly part of our plan (“If I miss a workout I’ll go on a walk”), doing “something” rather than “nothing” can be critical for getting in shape.
Let’s explore that a little more.
A little Every Day Can Go A Long Way
Many clients are surprised at the pace we take in our coaching program.
We intentionally go slow.
We want to make sure the habits we create together stick. That way we prove to ourselves that we can consistently move forward.
Only once that feels sustainable do we add another action or dial up the effort.
This is often a big mindset shift for our clients.
Many of them, like Brian, expect to change everything at once when they sign-up.
While these might be great goals, the problem is they often can be way too much, way too soon.
When life inevitably gets in the way (like a back injury), it’s easy to quit altogether until there’s a better time to start again.
Here’s the thing: there’s never a “perfect time.”
The stars will never magically align for us to get in shape.
Instead, we’re going to have to deal with:
An intense deadline for work.
A sick child.
A pulled back.
However, when such events happen, it’s okay to scale back our efforts.
I call this the “Dial vs. Light Switch” Mentality:
When life throws us a curveball, it’s okay to pull back from 100% (or 11, Spinal Tap style)
But maybe we hit them at 50% (or a 5):
Instead of lifting weights four times a week, maybe we do resistance training once and go for two long walks during the week.
Instead of “#ketolife,” maybe it’s a protein shake in the morning and a vegetable with dinner.
This “slow and steady” pace really is the secret of our Online Coaching Program, and something that comes up again and again when we chat with our most successful clients.
If you want to learn about it yourself, we’d love to sit down with you to see if we’d be a good fit for each other.
Because even though you’re unique, we’ve likely seen some of your challenges before:
Many of our clients have intense jobs.
Many of our clients manage busy households with kids.
Many of our clients have preexisting injuries.
There’s likely a way to make progress – even if it’s only a little bit – no matter what challenges you face today.
You just need someone to show you the way.
Ready?
If you want to see if Nerd Fitness Coaching can help you, schedule a call right here:
No matter what, just remember:
If you’re having trouble staying consistent, go slow.
A little every day really does go a long way.
-Steve
PS: Shoutout to Brian and Coach Matt! What they’ve done together is truly incredible.
Wanted to start off this email saying that my heart is heavy and I’m praying for the lives that were lost in Afghanistan yesterday and their families. I can’t stop thinking about our military members, allies, and Afghan citizens who are affected and in danger. God bless our troops and thank you to everyone who has served and is currently serving.
Hi friends! Happy Friday! I hope you’re enjoying the week so far. Thank you so much for all of the awesome feedback on the pool. I’m so glad we still have a couple of months ahead of warm weather and more time for wine by the pool while the kiddos play.
Behind the scenes, I’ve been working on Fit Team plans (they go out tomorrow!) and the very beginning of nutrition coaching with friends. It’s so fun add a nutritional layer of coaching to my business and see how it’s working for everyone! Email me if you have any questions or want to get started: gina@fitnessista.com.
What do you have going on this weekend? We’re hanging out here, getting ready for a trip to Sedona next week (CAN’T WAIT), and I have a few training clients at the gym. I’m also subbing a dance cardio class, which should be a lot of fun. I’d love to hear what you have going on!
It’s time for the weekly Friday Faves party. Here’s where I share some of my favorite finds from the week and around the web. I always love to hear about your faves, too, so please shout out something you’re loving in the comments below.
Random + life:
Maisey got to meet her cousin Nova this week! We’ve been waiting for Maisey to finish getting all of her boosters before taking her into the world, and she got her final ones last week. We’ve been going on walks (she loves them!), pickups at the dance studio, and finally starting to meet other dogs. They had the best time together running around in my mom’s backyard.
Fitness, health, + good eats:
Is it too early for pumpkin? (Don’t answer that lol.) I think I’m going to make some of this pumpkin dump cake this weekend.
I’m back to training a small group of in-person clients and it feels great to be back into it. I love online training, but there’s something really magical about working with someone in person. My clients all have an incredible range of goals and I feel really fortunate and excited to work with them.
(Fitness professional attire = throw on a jacket)
Equilibria has GUMMIES now! They launched recently and are so.good. You can either chew them more slowly for them to act more like a daily drop (quicker response), or chew quickly and swallow for it to have more of the sustained effects of a soft gel. They have 5mg CBD and have a beautiful, floral taste. They’re vegan, gluten-free, organic, and non-GMO.
Get yours here and use the code FITNESSISTA for 15% off!
Ordered a Trunk Club for next week and am pumped to try on some new pieces. Worth mentioning here that I canceled my Nuuly account. For how much I was spending plus the fact that some clothes didn’t look as good in person (or were stinky! yikes), I figured I could spend the same amount continuing Trunk Club and actually keeping the things I like. This dress is on the way and I already know it’s a keeper. My last Trunk Club review is here.
Tarte sale is happening right now (friends and family 35% and free shipping)! Tarte is one of my go-to beauty brands that uses safe ingredients. I love their eyeliner, mascara, palettes, and highlighter.
As soon as September hits I’m always ready to dive into all the fall feels. And nothing screams cozy fall mornings quite like pumpkin spice. Basic it may be, it’s the best and you know it. These Pumpkin Spice Protein Pancakes are not only a perfect treat, they’re packed with protein so you don’t need an excuse to indulge a little.
You shouldn’t have to choose healthy or delicious. Food is fuel, but there is no reason you can’t enjoy it too! When you add in more recipes like these protein pancakes you’ll realize you can have it all! I have over 130 more incredible recipes you will love in my Guiltless Nutrition Lifestyle & Recipe Book If you haven’t downloaded it yet it’s time.
Along with the 130+ recipes, it’s full of the incredible hacks that helped me lose 45lbs and keep it off all these years. Plus, if you’re new to healthy living, it will help you get started. You’ll find tips for eating out, grocery shopping, meal prepping, cooking, and so so so much more! Check it out!
Need new friends? Same! When I went through my own weight loss journey I felt totally alone. Like no one REALLY understood what I was going through or WHY I was making so many changes. I truly believe having a solid support system and women to help hold you accountable is the key to successfully creating and maintaining change and that’s where the #TeamLSF community comes in!
If you’re new to Love Sweat Fitness, I want to make it SUPER easy for you to connect with other bad*ss LSF girls so you can start crushing your goals!
Instagram
Create your LSF Fitness account:
This is the BEST way to connect with Team LSF! If you’re looking for accountability, but don’t want to flood your personal IG with all your fitness goals, you can add and create your own LSF fitness account! This where you can post your sweaty selfies and #lsfrollcalls from LSF the App, share progress photos, and get daily motivation from your team! We are all in this together and the more your share the more we can all give your the support you need!
Make sure your LSF account is public so I can see your posts and come give you support!
Use & Search the hashtags
This is how you can find more girls to follow and connect with, see what’s happening with Love Sweat Fitness, and make sure I can come and give you support too!
Need some girl talk? Our secret Facebook group is a great place to share, ask for advice, and connect with your team! Request to join today and we will get you in. This is for GIRLS ONLY so you can feel super confident and comfortable spilling it all!
YouTube
Are you subscribed to my channel? I post new videos every Sunday sharing my life, weight loss tips, and tons of amazing hacks to help you live your best life! Join our community on youtube and say hi in the comments so I can welcome you!
As a community we show up to serve. We are here as a safe space for ALL women to come and let down their walls and help build each other up. To be raw, honest, and vulnerable with one another about some of our deepest insecurities. We are here for you! This #TeamLSF community is unlike any other and I can’t wait to be a part of your amazing story!
Sharing the details on our pool! It’s been a long process – we’re still not quite finished with everything – but so so worth it. I’m excited to share more about the pool building process and the finished product. I’ve been waiting for a good time to share this post, especially with everything going on in the world, but feel like there will never really be a perfect time. Many of you have let me know that you’re considering building a pool, so I decided to go ahead and post the details. Let’s pour some virtual margaritas and hang out on the tanning ledge together. It’s a nice escape, I tell ya.
Hi friends! I hope you’re having a great morning and thank you so much for all of the excitement about Movement + Macros. It will be ongoing, and if you’re looking for more of a group atmosphere and workout plans, beta tester spots for Fit Team will open next week. Stay tuned for all of that!
I’m excited to share some pics today of our pool! It’s been a work in progress but we love it so far and have been enjoying it for over a month now. Our yard was a complete disaster for many months, but the second the girls were able to dive in, it was all worth it.
(the gate in between the pool and yard is almost finished. My stepdad is making it and and it looks incredible so far!!)
Before:
After:
We always knew we wanted to put a pool in the yard. When we first moved back to Tucson, the Pilot immediately deployed for 7 months, and then when he came back, it was straight into airlines. The first year of airlines was bananas, and during that time, we explored different pool companies and options. Our top two gave us designs and quotes, and we decided to stay on the waiting list since at that point, the finished product wouldn’t be ready until fall. It was February 2020… and then COVID hit. This was an additional factor to convince us that we finally needed to go for it.
We typically get summer memberships at a local country club and the pool was our saving grace when everything else was closed down. My friend Kathryn would meet us at the pool, we’d float around and chat while our kiddos played and danced to the music. It was a major sanity saver for us all. At the end of the summer, we finalized the company we wanted to use for our pool (Pools by Design!) and signed all of the paperwork this February (2021). We broke ground in March and the pool was finished and filling up with water the last week of July.
The day that we could all jump in the pool was an exciting day, indeed. The girls have had such a blast swimming and we’ve already had lots of friends over to enjoy it with us. 🙂
Building a custom pool in Arizona:
A timelapse video of pool construction:
Our v. professional filming setup:
Our experience with Pools by Design:
We ended up picking Pools by Design because they’re highly recommended in the pool industry and we loved their design the most. The price was higher than we anticipated but we’re SO happy with the quality and the design. They truly exceeded our expectations. All of the contractors that came out for the various steps were so skilled and talented at what they do. They have excellent reviews for a reason, and our designer Nick stopped by often to check things out and was available for questions along the way.
Some of our favorite aspects of the pool:
The water feature! We can turn it on using our phone and there is a bench underneath, so you can chill under the waterfall. I also loved that we had room behind it to add some plants. It sounds so peaceful and beautiful, especially in the morning with a cup of coffee.
LED color-changing lights. You can use the app to pick different modes or a single color option.
Tanning ledge with umbrella sleeve. The tanning ledge is about 6-8 inches – perfect for relaxing! It also has a bubbler and is the perfect little kid play area. Our friends’ 3-year-old came over last weekend and had a blast in the tanning ledge area.
Ozone! We had the option to add ozone, which sanitizes the pool and decreases the need for so much chlorine.
Tips for building a custom pool and things that we learned:
– Expect to spend a lot, especially right now. Cost of supplies increased about 15% between the time we signed and the pool was constructed, and supply chain issues caused delays. There is a chlorine shortage right now, so if you’re building, I would buy chlorine if you can find it, just to have some on hand.
– If you know you’re going to go for it, get on a waiting list ASAP. A lot of companies are booked out for the next year, if not longer.
– When you pick a PebbleTec color, they have an app that shows you what each color looks like at different depths. It’s also helpful to take the samples you like and put them in a bucket of water, and take them outside in the sun. They look WAY different when they’re wet and in sunlight than indoors dry.
– When it’s time to fill your pool (or if you have to drain your pool and refill it for any reason), use Orenda Technologies. You can check out their website here and find a provider near you. This is not sponsored in any way, but this is my #1 inside tip and has made a huge difference in our water quality.
Here is my nutshell, non-scientific understanding of how the process works:
When you go to fill your pool, water will seek equilibrium. This means if it needs any calcium, it will take it from the shell of your pool as it’s curing, affecting the long-term surface quality of your Pebbletec or whatever surface you have. When you use an Orenda provider, they filter your hose through a bucket and test the water as it’s filling the pool. They add whatever is needed in the process (different minerals and enzymes), so the water is already balanced and the shell of your pool can cure properly.
(We picked blue granite Pebble Sheen. You want to protect that shell as it cures!)
Kathryn has worked in the pool industry for 20 years and when she said we had to do this, I knew it was an important step! (Worth noting here that Kathryn has helped us SO much with her pool expertise and the construction and start-up process.) She tested the water multiple times, taught the Pilot how to do it, was here for the entire start-up, and also helped us choose all of the plants and landscaping for the water feature and our front yard… which was completely destroyed in this whole process haha. My stepdad and dad have helped us out immensely with various projects over the past few months, too.)
We also use Orenda products for the pool and their testing supplies. The Pilot tests the water 1-2 times a week and inputs the levels into the Orenda app on his phone. The app tells him exactly how much of each chemical and/or enzyme to use. (Pro tip from Kathryn: add the chemicals to a 5-gallon bucket filled with pool water and swish it around. Then pour everything into the pool as you walk around the perimeter. When you dump pure chemicals into the pool, it can leave lines on the surface over time.) Because we’re doing it this way, we only use exactly what we need instead of guessing and adding excess ingredients. The water is crystal clear, has a bouncy feel to it, and isn’t stinky. 😉 The pH levels are also consistently where they need to be.
You can check out more about Orenda here – they also have a video that explains what they’re all about. The water feels so amazing and I love that the girls don’t have bloodshot eyes or smell like chlorine, even after swimming for hours.
I also love that Pools by Design really maximized the use of our backyard and created a sizable pool, while maintaining a grassy area and our patio.
I’m happy it didn’t end up taking up the entire backyard.
So there ya go! Lots of pool parties ahead at the Harney house. 🙂
Do you have any home projects on the horizon? What’s next on your home improvement list? I can’t wait to rip out all of the upstairs carpet….
You see, Gabe had a stark realization many of us eventually have: we aren’t getting any younger!
Sorry Gramma, but I need to use a bad swear in this gif (yes, my 91-year-old gramma reads these emails):
As his birthday approached, Gabe decided it was time to finally get in shape. He’d been stagnating for years, and this wasn’t going to get any easier.
So he decided to ask for some help.
Today, Gabe is crushing life:
Pull-ups? Check.
Training with gymnastic rings? Check.
Running a 5k? Double-check!
These accomplishments have given Gabe TONS of confidence, which is now expanding into areas outside of the gym.
Gabe explains, “For the first time in my life I actually feel good about myself physically, mentally, and emotionally. I wouldn’t be here without my coach.”
However, it hasn’t all been smooth sailing. Stagnating with a goal can be mentally taxing and might affect our confidence levels.
It’s something most of us have felt from time to time, including Gabe.
So let’s find out what changed for Gabe and how he was able to achieve his amazing success.
The thing is, he didn’t really know what to do at the gym. So Gabe did what many of us do in such situations: he winged it.
But without a plan, Gabe didn’t see any real progress. He would eventually lose motivation and abandon his gym membership.
“It never stuck because I was doing it by myself. I’d wander aimlessly around the gym, not really sure what the best path forward was.
I’d jump on a machine or two and hope for the best, because I was just too intimidated to use any free weights.
This would continue for about a month or so, then I’d quit out of frustration.”
Such a “start and stop” pattern continued for years, until one fateful day, Gabe decided he would try something different.
He would hire a coach – at least for a month – to see if this could help him stay consistent.
It was a successful experiment.
Gabe returned to Planet Fitness confident. He quickly did his assigned workout, marked it complete in his coaching app, then went home.
He came back two days later and did it again. It wasn’t long before he started seeing results.
That’s when things took off.
Takeaway: every good goal needs a plan behind it. Without it, it’s so easy to get lost and quit.
When you head to the gym, come prepared with a plan! Otherwise, you might stare at the floor the whole time.
“I knew I needed someone in my corner to help me stay motivated. My earlier attempts suffered without it.
Coach Justin is constantly checking in with me, making sure I’m comfortable with all the exercises I’m doing. If ever I get bored or maybe I don’t like a particular activity (cough…planks…cough), he never pushes back. Instead, we simply switch gears.
Having someone guide me every step of the way has helped mefinallystay consistent.
Speaking of accountability, I also need to mention the NF private community. I have found inspiration and drive from other Rebels on a similar journey.
Between the community and Coach Justin, I feel totally supported.”
Takeaway: as Zelda taught us, “It’s dangerous to go alone!”
If you can, find someone to come with you (or at least someone to hand you a sword).
#4) Physical Confidence Can Impact All Areas of Your Life.
“For the first time in my life I actually feel good about myself physically, mentally, and emotionally.
Growing strong gave me confidence. Confidence helped my self-esteem.
I’m now ok with my faults and shortcomings because I’ve also learned to recognize and celebrate my accomplishments and strengths.
Nerd Fitness Coaching has been life-changing, to say the least.”
Takeaway: there is such a thing as an “upward spiral,” with one new accomplishment springboarding to another.
We see this all the time here in the Rebellion.
Someone starts working out and seeing progress, which gives them confidence. They then take this new confidence and try something new, like soccer (Gabe recently joined a league!).
Crushing this new activity gives them even MORE confidence, and they again try something new.
Rinse and repeat.
Yes, it can indeed take time. But Gabe has only been in Coaching a little over a year. And today he feels (and looks) like a new person:
You just have to get that first win under your belt so you can start to build some momentum.
I’m super proud of what Gabe and Coach Justin accomplished over the last year.
And I want you to know I’m proud of you too.
You’re still here. You’re still reading.
That means you’re still trying, which is a big part of making progress.
However, I also want you to ask yourself: is it time you tried somethingdifferent?
Maybe you related to Gabe’s story. Maybe you’ve gone through your own “start and stop” pattern.
If so, then let’s take a minute to consider what made Gabe successful:
Gabe was able to achieve amazing progress over the last year because he decided not to return to the gym the same way he had before. Instead, he decided to ask for help.
This decision changed everything.
When Gabe entered Planet Fitness last year, he stopped wandering around aimlessly. Instead, he had a plan right there on his phone.
It gave him the confidence to stick with the routine. By sticking with the routine, he started seeing results.
The results gave him the confidence to keep going.
Now, one year later, he feels like a new person.
We see this all the time here at Nerd Fitness, with one small improvement leading to another.
You’d be amazed where the mindset of “1% better every day” can lead.
If you’re interested in creating your own “upward spiral,” I’d love to see if a NF Coach can help you.
You can think of your new coach like your own personal Yoda.
Someone who can show you the ways of the force, one day at a time, so you can unlock your hidden Jedi.
Confidence on exactly what to do. No guesswork needed, you’ll simply log into our coaching app and follow the plan laid out for you.
A program tailored to your needs. We won’t just say “do this workout” or “eat broccoli.” You can get that for free on the internet. We’ll find out what works best for you as an individual. Plus, if it’s not working for whatever reason, NBD. We’ll absorb that information like a non-judgemental scientist would, and together we’ll create a new path forward.
A partner to help you make your goals. Many people can set goals and hit them by themselves. But some of us can’t (I personally needed a coach to hit my fitness goals too). If you’ve been struggling by yourself, know that it’s okay to seek help from an expert who knows the way.
Sound good?
IF you are ready to jump into battle with your own Yoda in your pocket (through the NF Coaching App, not literally)…
Let’s make a plan for you to be the next Nerd Fitness success story:
For the Rebellion!
-Steve
PS: Seriously, Gabe is amazing. Holy moly.
PPS: Props to Coach Justin for being Gabe’s personal Yoda.
The lunge is a perfect bodyweight exercise that doesn’t require any equipment, so I’m excited you want to learn more about them.
When we design workouts for our coaching clients, we often include lunges so they can train their lower body ANYWHERE. Today, we’ll share with you the goods on how our clients perform their bodyweight lunges.
Lunges are what we call a “compound exercise,” which means they recruit more than one muscle group as you perform the movement.
We’re big fans of compound exercises around these parts, because they more closely resemble how your body evolved to move.
If you’ve ever heard the term “functional fitness,” it’s the same idea here. A “functional” exercise is something that will help you in day-to-day life.
For example, when leaning down to tie your shoe, you’re probably doing some sort of lunge variation.
Since you have to hold yourself upright throughout the movement, performing lunges will help you achieve better balance. This is going to help in all sorts of ways as you go about your day.
Outside of asquat, there’s no better bodyweight exercise to train your lower body.
Plus, with a dumbbell or a kettlebell, you can easily add some weight to make them more difficult:
So let’s show you how it’s done!
How Do You Perform a Lunge?
In the video above (fromNerd Fitness Prime), Coach Jim and Staci demonstrate how to perform a bodyweight lunge.
To perform a forward lunge:
Start by standing tall, feet hip-width apart.
Engage your core by keeping your torso up. Place your hands on your hip.
Take a big step forward with the leading leg. You’ll land heel first.
Lower your leading leg until your thigh is parallel to the ground. Keep your forward knee aligned over your leading foot.
Your back knee will come close to the Earth as it moves forward, but don’t allow it to touch the ground.
Press into your heel to spring back to starting position.
Repeat with the other side.
It’ll look something like this:
If a normal lunge is too much for you right now, no problem. You can still get started doing assisted lunges, like so:
The only real difference with the assisted lunge will be your hands. You’ll need to grab something to support yourself. It could be a weight lifting rack (like shown in the video), a doorway in your home, or even just a sturdy chair.
A park bench could also work well here:
Another option to get you going would be a split squat (assisted variation shown below):
This exercise keeps your feet in place the entire time and can be easier to balance and manage when starting off.
The split squats may also be a better option for those of you with knee concerns – as it can often be easier to control the depth of the movement and keep you moving pain-free.
Now, let’s talk about lots of different lunge forms you can try. The most popular variation would be the reverse lunge, which we’ll devote an entire section to next.
What Is the Difference Between Front Lunges and Reverse Lunges?
The difference between a front and reverse lunge is all about the direction your leading foot is moving.
The front lunge has you stepping forward.
So with a reverse lunge, you’re stepping…wait for it…backward!
To do a reverse lunge:
Start by standing tall, feet hip-width apart. Engage your core and try to stay upright throughout the movement.
Take a step backward with your right foot. You should land on your toes.
Continue to lower your hips so that your left foot lies below your knee, with your left thigh being parallel-ish to the ground.
Your right knee will come close to the ground, but keep it raised enough so it doesn’t make contact.
To come out of the position, push up from your left heel to spring back.
Repeat with the other leg.
Much like the assisted front lunge we discussed above, a sturdy chair or doorway can help as you grow strength in this movement.
Why do a reverse lunge over a forward lunge?
The reverse lunge might be easier for a beginner than the forward lunge.
With a reverse lunge, the stationary foot below you holds most of your weight.
In a normal lunge, the foot moving forward holds most of your weight.
The difference in shifting weight may make balancing with a forward lunge more challenging.
Plus, for those of you with knee concerns, the reverse lunge may also feel kinder on the joint.
The forward lunge requires the knee and leg to decelerate the body in a certain manner (think of slowing yourself as you walk down a hill), which may cause discomfort.The different movements and mechanics of the reverse lunge may be a better option for you!
So feel free to start performing reverse lunges before you start lunging forward.
Now, the fun doesn’t stop once you get the hang of the forward and reverse lunges. Let’s discuss some more variations you can try out.
15 Lunge Variations to Try (How to Scale Lunges)
Depending on your current experience level, try some of these lunge variations on for size.
#1) One Leg Balance
We mentioned earlier that lunges will challenge your balance. If this is tricky for you, start by just balancing on one leg until you get a little more comfortable.
#2) Assisted Forward Lunge
When you’re just starting out, go with the assisted forward lunge to help you build some strength.
#3) Forward Lunge
When people say “do a lunge,” they probably mean the forward lunge, as shown above.
#4) Reverse Lunge
Once a forward lunge ain’t no thang, turn it around and try going backward (for funsies).
#5) Lateral Lunge
Forward and backward aren’t the only directions for our lunges!
To perform a lateral lunge:
Step side to side, pushing knee out.
Keep your lunging foot planted firmly, with the heel on the ground (your toe can optionally come up)
Keep your torso up during the entire move – your hands can go forward for balance.
#6) Split Squat
The difference here from a normal lunge: you step one foot forward and the other back, keeping them in place for the duration of the rep. That means your center of gravity is “split” between both legs.
#7) Step Up
Just when you thought we couldn’t add any more directions, we’re mixing things up with a whole new dimension: up!
You can increase or decrease the height of the box to make the exercise harder or easier. Max box/bench height should put your thigh at parallel with the ground at the start.
#8) Bulgarian Split Squat
This squat/lunge variation is really going to challenge your quads and mobility in your hips.
To perform a Bulgarian Split Squat:
Stand about 2 feet in front of a bench.
Rest the top of your back ankle on the edge of the bench.
Keep your torso up, using your hands forward as balance.
Descend until your front thigh is parallel to the ground.
#9) Split Squat Jumps
To perform split squat jumps:
Keep your torso up.
Switch the position of your feet by jumping explosively.
You don’t need to bring your knee to the ground.
#10) Walking Lunge
If you have a little room to maneuver, you can do walking lunges:
To perform a walking lunge:
Stand with a shoulder-width stance.
Step out with your right leg.
Lower your hips until your back leg’s knee almost touches the ground.
If you step out far enough, your front knee won’t extend past your toes.
Explode forward and up by pushing off with your back leg and up with your front leg.
Bring both feet together, and then step forward with your other foot and repeat.
#11) Pendulum Lunge
We’re going to really challenge your balance here.
To perform a pendulum lunge:
Stand with a shoulder-width stance.
Step out with your right leg.
Lower your hips until your back leg’s knee almost touches the ground.
If you step out far enough, your front knee won’t extend past your toes.
Explode up and back by pushing off with your front leg.
Step back with the same leg into a back lunge.
Step far enough back so that when you drop down, your right knee almost touches the ground (and your left knee isn’t extended past your toes!).
Explode back to the starting position.
#12) Goblet Lunge
It’s now time to add a little weight into the equation:
This exercise is just like a normal bodyweight lunge, but you hold a dumbbell between your hands as if it were a goblet (keep it upright so it won’t spill).
If you can’t maintain good form, decrease the dumbbell weight.
#13) Overhead Lunge
This is much like the goblet lunge, but you hold the weight over your head. This will provide a full-body workout as you maintain the weight above you.
#14) Barbell Lunge
Once you get accustomed to performing lunges with a barbell, there’s practically no limit to how intense this exercise can get:
To perform a barbell lunge:
Stand with a shoulder-width stance.
Have the bar across your upper back, with an overhand grip.
Step out with your right leg.
Lower your hips until your back leg’s knee almost touches the ground.
If you step out far enough, your front knee won’t extend past your toes.
Explode up and back by pushing off with your front leg.
#15) Split Squat, Front Foot Elevated.
This will be a more challenging variation for your hip and ankle mobility – since your foot is elevated they’ll be required to move a bit more as you sink deeper into the exercise.
As with other lunge variations – this can be done assisted, unassisted, or with weights!
How to Include Lunges in Your Workout (Next Steps)
The only question left to answer iswhento do your lunges.
We generally recommend ourcoaching clientscomplete a full-body strength training workout 2-3 times per week.
Such a full-body routine would include your:
Quads (front of your legs).
Butt and hamstrings (back of your legs).
Chest, shoulders, and triceps: (“push” muscles).
Back, biceps, and grip ( “pull” muscles).
Core (abdominals and lower back).
Lunges would cover your entire lower body. So would bodyweight squats.
If you went with aMonday-Wednesday-Fridayworkout schedule, you could do:
Monday:Forward Lunges
Wednesday:Bodyweight Squats
Friday:Reverse Lunges
All you’ll need are some pull, push, and core exercises and you’ll have a full-body program. For suggestions on these, make sure you read our guide onbuilding a full-body workout routine.
Want a little more help getting going? You seem like a nice person, so I’ll share with you our top suggestions for next steps:
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Alright, now I want to hear from you and your experience with lunges!
Do you include lunges in your bodyweight training?
Any lunge variation I’m missing?
What are your questions on how to get started with lunges?
