The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪)

The NEW Beginner Dumbbell Workout (Plus my favorite dumbbell exercises 💪)

  July 17, 2025    Pratik Bandagale

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If you’ve ever picked up a pair of dumbbells, looked around, and thought: “Uhhh… what do I do with these?” Or maybe, you just want to know a quick, safe, and effective workout to get stronger, build muscle, and improve body composition. In either case, I got you! Today,...

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Why falling off track is a GOOD thing

Why falling off track is a GOOD thing

  July 14, 2025    Pratik Bandagale

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You ever feel like you were finally getting into a good groove with your workouts, only to have life knock you sideways? Good. That’s how it works. No, seriously. In Nerd Fitness Coaching, I tell every new client: “I don’t know exactly WHEN it will happen, but within the...

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The truth about calories in vs. calories out ⚖️

The truth about calories in vs. calories out ⚖️

  July 07, 2025    Pratik Bandagale

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I’m about to wade into one of the most heated debates in the world of fitness with you. Does “calories in, calories out” work? Cue two groups of people yelling at each other online. Group 1: “It’s simple! Just eat less calories than you burn!” Group 2: “It’s not about...

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What to do when an exercise doesn’t feel right

What to do when an exercise doesn’t feel right

  June 25, 2025    Pratik Bandagale

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You’re mid-workout, feeling good… and then something tweaks. A shoulder twinge. A weird pinch in your hip. A move that suddenly feels off. Now you’re stuck in the moment we all dread: “Should I push through this… or stop?” As a coach (and someone who used to ignore those...

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