How to Do a Turkish Get-up (and Workout Examples)

How to Do a Turkish Get-up (and Workout Examples)

  December 12, 2023    Pratik Bandagale

---

It’s time to learn how to do a Turkish get-up!

I’m glad you want to learn it, as it’s a great functional exercise that will improve your strength and balance.

However, it’s also a bit of a technical movement, as there are quite a few steps to follow.

But have no fear! You’re in the right place to learn the Turkish get-up.

After all, it’s what we do best here at Nerd Fitness: making complex exercises simple for beginners.

Here’s what we’ll cover today:

• How to do a Turkish get-up (with video tutorial)
• What are the Turkish get-up steps?
• What’s a Turkish get-up workout?
• What are the benefits of the Turkish get-up?
• What muscles are worked with the Turkish get-up?
• Why’s it called the “Turkish get-up”? (Origins of the TGU)
• The Turkish get-up for beginners (when in doubt, start here)
• 8 common mistakes when doing the Turkish get-up

Let’s get after it.

How to Do a Turkish Get-up (With Video Tutorial)

In the video above, Coach Staci walks you through proper technique with the Turkish get-up (TGU).

Staci demonstrates three versions of the TGU:

1. With no weight (or a bodyweight TGU)
2. With a shoe to help test alignment
3. With a dumbbell

But there’s a lot to the move, so we’ll break it down for you.

Before we do, it’s worth pointing out that Staci is a coach here at NF!

Yep, we’re lucky to have her on the team.

When she’s not busy making videos on complex exercises, she’s coaching nerds on how to grow strong and level up their nutrition.

Pretty cool, huh?

If you’re interested, you can learn all about our coaching program right here:

What are the Turkish Get-up Steps?

Here’s how to perform the Turkish get-up, step by step:

#1) Lie on the Floor, Extend Arm, Bend Leg

Begin in a supine position, extending one arm vertically while bending the same-side leg. This is our starting stance.

#1a) If Weighted, Roll onto Your Back and Extend the Arm

For those using additional weight, start on your side and pull the weight close with two arms. Roll onto your back, continuing to keep the weight close, then extend the weight overhead with both arms, taking your time and maintaining control.

#2) Roll up onto the Other Forearm

Maintain eye contact with the hand overhead as you roll from your back up onto your opposite forearm.

#3) Get up onto Your Hand

Continue the movement by getting up onto your hand, and maintaining eye contact with the other hand overhead.

#4) Bridge the Hips and Sweep the Leg Under

Keep your hand on the ground and lift your hips high enough to sweep your leg underneath you. We’re looking to move that leg far enough to make a triangle on the ground with your hand, knee, and foot.

#4a) Ensure a Stable Triangle

Make sure the triangle you’ve created with hand, knee, and foot feels strong before shifting weight and moving on to the next step.

#5) Move into a Kneeling Lunge Position

Lift up your body into a kneeling lunge, with one knee up and the other down. Take your time to maintain your balance.

#6) Stand up (Halfway through the TGU)

Stand up completely. This is the halfway point of the Turkish get-up.

#7) Step Back to a Kneeling Lunge

Start the descent by stepping back into a kneeling lunge.

#8) Hand Down, Create a Triangle with Foot and Knee

Lower your hand, forming the same stable triangle with your hand, knee, and foot on the ground. 

#9) Keep Hips High, Sweep the Leg Under

Push your hand strong into the ground and keep the hips elevated, as you sweep the leg forward and sit on the ground.

#10) Forearm and Elbow Down on the Ground

Bring your forearm and elbow down to the ground, continuing to maintain eye contact with your hand (or weight) overhead.

#11) Upper Back Down on Ground

Complete the Turkish get-up by gently lowering your upper back to the ground.

#11a) If Weighted, Lower Weight Down, Roll to Your Side

For those with added weight, lower it down with two hands (if necessary), keeping it close, and then roll it to the side to put it on the ground.

 

What’s a Turkish Get-up Workout?

The Turkish get-up is very versatile and can be worked into your routine in several different ways.

Here are some quick examples of a Turkish get-up Workout:

• Warm-up: Perform 1-2 easy sets of 2-3 reps each side, alternating sides, with light or no weight. With little rest between sets, it’s quick, effective, and readies your body for more.
• Strength Training: Opt for 2-3 sets of 1-3 reps per side, either same side or alternating, with progressively heavier weight. Rest 1-3 minutes between sets.
• Conditioning: Engage in 2-3 sets of 3-5 reps or more per side, alternating sides, using light to medium weight. Keep it moving to elevate your heart rate (minimal rest).

Let’s break this down a bit.

#1) The Turkish Get-up as a Warm-up

If your aim is to warm up and prepare your body for action, incorporate the Turkish get-up with 1-2 easy sets. Perform 2-3 reps on each side, alternating between left and right. 

This can be done with a lighter weight or just your bodyweight, focusing on proper form. Even without added weight, ensure you go through all the points of performance, treating it as if there’s resistance. Each repetition may take 15-30 seconds (or more if you’re first learning), offering a thorough warm-up.  If you need a bit more warm-up, then do a few more reps! This will get your entire body ready for more activity.

 

#2) The Turkish Get-up as Strength Training

While it doesn’t look like a traditional exercise, you’ll still build plenty of strength when you start increasing the weight and testing yourself.

Because of the longer time it takes to complete each rep (as opposed to something like a push-up or a squat), you’ll tend to see lower rep ranges worked with this exercise – 1 to 3 reps per side is a good place to start.

You can work the same side (all 1-3 reps done before switching) or alternate reps (one rep left, one rep right, etc). To progress, continue to increase the weight used, as long as you have control. 

If you decide to add more reps, we start to enter the world of conditioning.

 

#3) The Turkish Get-up as Conditioning

If we want to turn the Turkish get-up into a conditioning exercise, then increase the total number of reps, while keeping the rest between sets minimal.

Because the shoulder will fatigue first, it’s best to alternate between sides (although if you’re feeling spicy – then complete all the reps on one side first!). 

We’re also looking for light to medium weight so that we can keep things going safely, while getting the heart rate up.

As with any of these recommendations, if you need to make it tougher then start adding weight and/or reps, or just decrease your rest time!

 

What Are the Benefits of the Turkish Get-Up?

With all of these steps and cues in the Turkish get-up, you might be asking yourself: 

“Why? What’s the point and benefit of learning this? What muscles are even worked?”

You might have heard of the 2012 study that linked the ability to stand up from the ground easily with a longer life. This was attributed in part to the fact that flexibility, strength, and coordination are all important things to maintain as one gets older.

But even if you’re not a senior in their golden years, you can still build up and benefit from more of each of those attributes.

In addition, and this is something very often overlooked in people’s routines, it’s good to move in different directions. 

The sky’s the limit here. 

Too often we head to the gym and move around like we’re on tracks: moving forward or backward, two feet together, both arms pressing or pulling at the same time.

If we never explore different planes of motion and stress the arms and legs independently of one another, then when we’re called to do this outside the gym (cue Morpheus saying “Welcome to the real world”), there can be some troubles.

Now any sort of movement is fantastic – so don’t stress out or second guess yourself – but when you’re looking to level up your workout, then look to work your arms and legs independently of each other.

This might be as simple as a lunge:

Or a one-arm row:

You can also look to move in different directions – this might look like a lunge to the side:

As opposed to always lunging to the front. 

Then, of course, you can also pick up and explore the Turkish get-up. Feel how we’re moving in unfamiliar directions and stressing our muscles in unique ways with the exercise.

Now, to your next question:

 

What muscles do Turkish Get-ups work?

When performing Turkish get-ups, you’ll strengthen muscles like:

• Chest and arm – as we press the weight into the starting position.
• Core – specifically the obliques and abdominals, as you move from the floor to a standing position (and back down). As you move through several positions, your core will be engaged the whole time.
• Shoulder – as we put our other hand on the ground and get the supporting arm vertical.
• Glutes – as we bridge up our hips.
• Quads – as we get into and stand up from a lunge position.
• Grip – as we squeeze the weight hard to control it.

But really, it’s just about every muscle you have.

That’s because the Turkish get-up is what we call a “total body movement,” meaning it requires every muscle in your body, all working together.

So your shoulders will stabilize the weight above you, all while your glutes and core are engaged. 

On top of that, the Turkish get-up will also help improve:

• Coordination – following the correct sequence during the Turkish get-up will help your body awareness, also known as “proprioception.” This will help you improve coordination.
• Mobility – getting off and on the ground takes some work. Adding a weight to the equation makes it even more so. This is a perfect recipe to improve mobility.
• Balance – you shift a lot during the Turkish get-up, using one limb and then another. This will require some balance.

Because of this, you’ll often see the Turkish get-up included in a Functional Fitness Workout (like those found in CrossFit). 

Functional Fitness means training that will carry over to your day-to-day life. With the TGU, it’ll help you remain strong to get off the floor or grab a heavy item from a shelf.

It’s no wonder people have been doing this exercise for well over 100 years (and some legends say over 200 years!).

Speaking of…

Why’s It Called the “Turkish Get-Up”? (Origins of the TGU)

Some believe that ancient wrestlers, in what is now Turkey, invented the get-up to prepare for their intense competitions. 

Additionally, it also demonstrated their immense strength to each other (everyone loves to show off now and then).

To support this theory, it’s also worth noting that the Turkish get-up is traditionally done with kettlebells, which have historical use in the region.

For example, as BJJEE points out, you can find old kettlebells at the Taksim Pera Museum in Istanbul, Turkey:

So that’s probably why it’s called the “Turkish get-up.”

You might also hear the TGU referred to as “The Turkish Stand-up” or “The Kettlebell Stand-up.” Don’t worry, it’s all the same exercise.

 

The Turkish Get-up for Beginners (When in Doubt, Start Here)

Even as we tout all these benefits, we also understand that the Turkish get-up is an intimidating exercise! 

After all:

• There are a lot of steps.
• You’re not sure if you’re doing them correctly.
• You might eventually have a weight balanced over your head!

Never fear! There are a lot of things that a beginner can do to tackle the TGU, build confidence, and have fun with it.

Here are four ways a beginner can get started with the TGU:

#1) Do the Turkish get-up with no weight (or a Bodyweight TGU)

As we mentioned earlier, a good starting point would be to work the movement with nothing but your own bodyweight. 

There’s enough to think about with your own coordination, before having to worry about controlling another object too!

#2) Split up the Turkish get-up

Another really good way to ease into the full TGU is to work on parts of it. You can do this anywhere along the line for as many steps as you want, but some of my favorite variations:

Part #1) From the start (lying on the floor), to getting up to your hand, and then back down again.

Part #2) From sitting up on your hand, to bridging your hips up and sweeping the leg under, and then reversing it. 

Part #3) From foot, knee, and hand on the ground, to getting into a reverse lunge position, then standing up, then reversing it all (reverse lunge back down, put your hand down in the triangle)

#3) Do the Turkish get-up with a shoe

As Coach Staci showed in the video at the top of this article, a fun variation you can try before adding any weights is standing up and down with a shoe in your hand! 

Specifically, we want to rest the shoe on our open hand, so that if you let your arm drop or drift forward, the shoe might topple out.

#4) Do the Turkish get-up with a Medicine Ball

If you want a more “fun” variation of that, you can do a TGU with a medicine ball in your hand. Pick a larger one so that you can’t grab and control the ball (unless you have hands like the Hulk!). This will really test your abilities to keep the arm vertical and control every aspect of the motion.

And if you think this is too mean-spirited, just know that in many kettlebell certification courses, they expect you to do this open-handed with a cup of water! Any wavering from a good position will result in an impromptu shower! 

It’s all in good fun though, and will give you a really, really good idea of what steps you need to practice more.

 

8 Common Mistakes When Doing Turkish Get-Ups

Despite the detailed steps, there are a few prevalent mistakes that often crop up. Let’s talk about what we SHOULD do to avoid them.

#1) Keep Your Eye on the Weight!

This is so key that you should write it on the bottom of all your kettlebells. It can be tempting to look around as you play one-person twister with yourself, but keep watching that weight! It is much, much easier to control it when you do. If you do have to bail and drop the weight to the ground, it’s also easier to direct if you’ve been watching it the entire time.

#2) Use Two Arms to Bring the Weight into the Starting Position.

Early on, it’s common to grab the weight with one hand, especially with lighter loads. However, as weights get heavier, this becomes impractical and risks shoulder strain. Practice rolling to your side and using both hands to secure the weight, ensuring a controlled and safe setup.

#3) Try to ROLL SIDEWAYS to Your Forearm and Hand.

As we’re lying on our back with the weight over our chest, it’s incredibly common for people to want to sit forward and up to get into position. Maybe it’s years and years of sit-ups in gym class. While you can get away with this with light or no weight, it quickly becomes impossible with heavier weights.

Instead, think about rolling to your side (the side opposite the weight) to get onto your forearm and then hand. You should press down with the leg that’s bent (the leg that’s the same side as the weight) to help the movement.

#4) Create That Triangle Before Moving Up into the Reverse Lunge.

After we bridge our hips and sweep the leg underneath, it can be tempting to try and rush the next step and try to get upright and stand up. As with all these steps and mistakes, you’ll be able to get away with this with lighter weight, but not heavy.

After you sweep your leg under, pause. Ensure you’re forming a stable triangle with your hand, knee, and foot. This foundational position provides the stability needed as you ascend.

#5) Press the Weight Up and Back as You Stand Up.

This is a cue that might not make sense until you try it and feel it, but the common mistake we’re trying to correct here is when people stand up from the lunge position, and their arm (and weight) shift forward. This often then results in them losing the weight to the front and dropping it.

To counteract this, focus on driving the weight up to the ceiling and back behind your head. This intention will help keep the weight over your own center of gravity so you can stand up triumphantly.

#6) On the Way Down, Roll to Your Elbow, Then the Nearest Shoulder, Then the Farthest Shoulder.

Another cue that may sound puzzling until you’re finishing up a TGU with heavy weight. Common mistake here is to get excited and rush the end. Your hand is on the ground, your hips are on the ground – things are so close you can taste it!

Well, you might be tasting the weight in a moment if you simply fall backwards to your entire upper back. Just as we want to focus on rolling upwards at the start (as opposed to trying to sit forward and up), we want to do the same thing on the way down.

Get down to the elbow, keep the upper body slightly rotated as you lower down to touch one shoulder, THEN let the rest of your upper back and second shoulder roll down and rest on the ground.

Plus, don’t forget…

#7) Engage Your Core Throughout the Turkish get-up.

Given the technical nature of this exercise, it’s easy to let your core relax. Actively engage your core throughout the entire movement to ensure stability and control.

#8) Move Slow. 

Resist the temptation to rush through the Turkish get-up; it’s a recipe for injury. Move deliberately and in control throughout the entire sequence. If necessary, opt for a lighter weight—there’s no shame in prioritizing safety.

 

How to Grow Strong (Next Steps)

If you’ve made it this far, then you’re obviously pretty serious about growing strong.

So why not check out our Beginner’s Guide to Strength Training?

It’ll show you exactly how to:

• Build a full-body workout
• Perform all the exercises required
• Eat so you grow muscle (and don’t put on too much fat)

Yep, it’s pretty cool, and many a nerd have used it to start their strength training careers.

Go check it out right here!

Okay, I think that about does it for me.

I’ll see ya later!

-Coach Jim

PS – You may be asking yourself:

How much progress can you make with the Turkish get-up?

Well, they make really heavy kettlebells, so there’s practically no limit here.

For example, here’s me doing a TGU with 106 pounds:

Just move up in bells gradually and consistently, and you’ll be lifting heavy weights before you know it.

###

 

Photo source: ruttanapol/123RF.COM, karmiic/123RF.COM, ©rosinka79/123RF.COM,  Turkish Get Up, malkovkosta/123RF.COM, tonobalaguer/123RF.COM, sergign/123RF.COM

The post How to Do a Turkish Get-up (and Workout Examples) first appeared on Nerd Fitness.

from Nerd Fitness https://ift.tt/adAkMr4

Read More

What Can I Expect From Nutrition Coaching? (5 Benefits)

What Can I Expect From Nutrition Coaching? (5 Benefits)

  December 01, 2023    Pratik Bandagale

---

So you’re interested in nutrition coaching?

Great! It’s a smart move for the right person. 

I’ve seen the power of it firsthand in our Online Coaching Program, with folks making small nutrition adjustments with big results.

But before you go and hire a nutrition coach, read this guide!

You see, in many places “nutritionist” is an unregulated term, so not all nutrition coaches you find will be equally qualified.

So let’s tell you what to look out for and whether you even need a nutrition coach to get started.

Here’s what we’ll cover:

• What does a nutrition coach do?
• How can a nutrition coach help me?
• What’s the difference between a dietitian and a nutritionist?
• What certifications should a nutrition coach have?
• Signs of a good nutrition coach (and signs of a bad one).
• How much does a nutrition coach cost?
• Do we even need a coach? (How to simplify nutrition).
• Is a nutrition coach worth it? 
• Hiring a nutrition coach (Next steps).

Let’s do this thang.

What Does a Nutrition Coach Do?

Nutrition coaches guide people’s dietary habits to improve their health, body composition, or athletic performance.

To do this correctly, a nutrition coach will need to know the science behind:

• How different macronutrients (protein, fat, and carbs) affect the human body.
• Calories, metabolism, and energy balance.
• The vitamins and minerals found in our food.

In a nutshell, a good nutrition coach will know how to properly nourish the human body.

They can probably also tell you a little bit about nuts and their shells!

But being an expert in nutrition science is only half of it. The other half is people.

Yep, a nutrition coach also needs to be an expert on folks like us. Otherwise, it’s hard to help people develop new habits.

Because sure, a chicken salad for dinner could be a smart move.

But how do you make that realistic for someone like Mason, who’s constantly working and studying?

That’s where a coach comes in.

To be done well, nutrition coaching needs to include “behavior change,” which enters the realm of psychology.

So a nutrition coach needs to be an expert on two things:

• Nutrition science
• People

Without the second bullet, you’re just handing out good advice that no one will ever use. 

Before we go on, I will mention that through NF Coaching, we not only work on nutrition. But we also help build sustainable workout programs too! The goal is really to come at fitness from every angle, including exercise, nutrition, and mindset. We’ve learned this is the key to making changes that LAST.

If you’d like to learn more about it, you can scope out our program right here:

Okay, let’s talk a little more about how a nutrition coach can help.

 

How Can a Nutrition Coach Help Me?

There are all sorts of things a nutrition coach can help us with. 

For example, a good nutrition coach will provide:

#1) ACCOUNTABILITY

This is one of the top reasons people hire a coach in the first place. When we survey those who join NF Coaching, it’s often the number one reason folks join the program.

That’s because knowing what to do is one thing. Doing it is quite another.

When we’re accountable to someone else, whether it’s a coach or even a friend who’s on a similar mission, we’re more likely to follow through.

Heck, it’s one of the reasons Rebel Leader Steve has a strength coach, despite running a fitness company.

Here’s what Steve says about it:

I know when my coach asks me about my workout, I don’t want to let him down. So I just do the workout.

The same accountability can happen with nutrition.

For example, if we make a plan for meal prep on Sunday afternoon, we’re more likely to do it if we know our coach will ask about it on Monday.

Accountability can often be the missing piece for starting long-lasting change. 

#2) A PERSONALIZED APPROACH

It’s really easy to go online and find a bunch of free recipes for healthy meals.

For example, here are 26 such recipes.

While these recipes can be a great starting point, they often won’t help with individual challenges:

• What if we don’t have any time to cook?
• What if we have to deal with food allergies?
• What if we want to eat the same dinner as our family?

That’s where the help of a coach can be a game-changer.

They can offer specific recommendations around our unique challenges (and we all have unique challenges). Plus, they can check in with us to make sure their solutions are working.

If those solutions aren’t working for us – nbd. They’ll brainstorm new strategies we can implement.

This personalized solution can be very helpful if we haven’t had much success with a “right out of the box” approach.

#3) EXPERTISE

I mentioned earlier that a nutrition coach needs to be an expert on human nutrition.

This is helpful, so we don’t have to worry about:

• Is Keto the best strategy for weight loss?
• Why have so many people had success with Paleo?
• How does OMAD fit into this?

While it’s good to be curious about different diets, a nutrition coach can help separate fact from fiction when it comes to healthy eating. 

Otherwise, we might get tricked into following some terrible “crash diet” or some social media “fad diet.”

#4) GUIDANCE AROUND “HOW TO EAT”

Most people approach proper nutrition around “what to eat.” Just as important, however, can be “how to eat.”

For example, a nutrition coach can help us develop skills around:

• Eating mindfully and slowly. Our bodies take a while to recognize it’s full. That’s why slowing down and concentrating on our meals can help with portion control. Some skills that might help include using a meal timer, putting the fork down between bites, and eating without the TV or our phone (i.e., no distractions). 
• Recognizing hunger and fullness cues. Sometimes, we eat just to eat. Maybe we’re more bored than hungry. Maybe we’re stressed and find ourselves emotionally eating. To help fight this, we can keep a “Hunger and Fullness Journal.” With our journal, we rate our hunger from 1 to 10 before eating anything. If it’s less than 6 or 7, maybe we pause for 30 minutes or so and check back in later. It’s the same idea for our fullness. We’ll pause during the meal so we can ask “How hungry am I still?” If our hunger has subsided, maybe we save the rest of our food for later. The goal is to get to know our body’s hunger signals again.
• Creating a schedule for meals. Most people do best with eating on some type of routine. Breakfast, lunch, and dinner at roughly the same time. Our body will pick up on this and naturally get hungry at the times we normally eat. 

In our Online Coaching Program, we’ll often assign missions to work on a “how to eat” skill for the week:

• “This week, how about we put down our fork between bites?”
• “What if our next mission is to eat without the TV on?”
• “How do you feel about having dinner at the same time this week?”

These missions are discussed and built between the coach and client, so we can custom-make the best plan for you! After a few months of this, it can be surprising just how different our eating habits look.

#5) TOOLS FOR BUILDING HEALTHY HABITS

One of our head coaches is fond of saying “The secret to our program is we build long-term healthy habits together.”

Sure, it’s great if someone can work out 2x a week and eat healthy lunches every day for a month.

But it’s even BETTER if they can do it for the foreseeable future.

The difference between the two? 

Making them long-term habits.

A habit is something we do all the time, without much thought. Like bruising our teeth in the morning or showering at night.

We want our healthy eating behaviors to join this mix.

If a year from now, we’re still practicing the actions our nutrition coach recommended, then we’ll call that a major win.

Hiring a nutrition coach can absolutely be worth the investment if we continue our healthy habits after our time together is over. 

Next, let’s talk about what separates a dietitian from a nutritionist. 

 

What Is the Difference Between a Dietitian and a Nutritionist?

The big difference between a “dietitian” and a “nutritionist” is the formal education required and the regulations that govern the use of the title. 

While they both have their time and place, it’s important to understand the difference between the two:

• Dietitians treat disease through nutrition and will often work within hospitals. For example, they might prescribe a diet to a patient with diabetes to help manage blood sugar levels. They’ll likely hold the title of Registered Dietitian (RD).
• Nutritionists work with the general population to develop healthy eating behavior, often to meet a client’s personal goal. You might hear them referred to as a “Nutrition Coach.”

Throughout most of the world, the title of “dietitian” is regulated by a governing body, like the Academy of Nutrition and Dietetics in the United States.^[1]

While some states and countries do regulate the title of “nutritionist,” the requirements are often far less rigorous. 

Here’s another way to think of it: all “Dietitians” can likely call themselves “Nutritionists” but not all “Nutritionists” can call themselves “Dietitians.”

To become a dietitian in the US you need to:

• Earn an accredited bachelor’s or master’s degree
• Complete an internship
• Pass the Commission on Dietetic Registration (CDR) exam
• Obtain the appropriate state license
• Maintain said state license

What does it take to become a nutritionist?

Well, depending on where you live, it could be nothing.

Yep, you could print a business card with “nutritionist” on it and get to work.

Now, obviously, there’s a big difference between calling yourself a nutritionist and actually helping people.

Yeah…

However, that doesn’t mean a nutrition coach can’t be beneficial. 

Since the barrier to entry is lower, it’s often more affordable to hire a nutritionist or nutrition coach.

Plus, a nutrition coach will often work alongside a dietitian, helping to facilitate their prescription.

Much the same way an orthopedist might work with a physical therapist.

Next, let’s chat about some certifications we can look out for if we want to hunt down a well-trained nutrition coach. 

 

What Certifications Should a Nutrition Coach Have?

There are quite a few certification programs out there for nutrition.

Some are great!

Some are…not so great.

Let’s chat about some of the legit ones.

Here are some certifications to look for if we’re going to hire a nutrition coach:

#1) PRECISION NUTRITION CERTIFICATION LEVEL 1 (PN1)

One of the most well-respected certifications for nutrition comes from Precision Nutrition. 

In fact, when we hire coaches, it’s one of the qualifications we look out for!

PN states there’s “no best diet for everyone” and instead believes coaches should help their clients find the individualized nutrition plan that works best for them.

They’re one of the best in the business, and their curriculum has had a big impact on Nerd Fitness Coaching. 

#2) INTERNATIONAL SPORTS SCIENCES ASSOCIATION’S (ISSA) NUTRITIONIST CERTIFICATION

ISSA is an education company that does certifications for personal training and strength coaching.

They also offer a Nutrition Certification that is pretty well done. 

#3) THE NATIONAL ACADEMY OF SPORTS MEDICINE (NASM) NUTRITION CERTIFICATION

NASM is another name well-respected in the fitness industry. 

While they mainly certify personal trainers, they also offer a comprehensive nutrition certification.

Now, these three companies aren’t the only organizations that do good work with nutrition certifications. But this can start to give us an idea of things to look out for when seeking out a nutrition coach.

 

Signs of a Good Nutrition Coach (and Signs of a Bad One)

Not all nutrition coaches will be created equal:

• A good coach will work with us to develop a healthier relationship with food, focusing on habits that will help us reach our goals.
• A bad coach will just tell us to eat more broccoli (thanks Coach, super helpful).

Outside of the credentials we discussed in the last section, here are some other signs to look out for:

#1) They ask us a lot of questions

A good nutrition coach will want to learn about us before they recommend anything.

They’ll ask us questions like:

• What are your goals?
• What’s been your previous experience with weight loss or gain?
• How do you normally eat today?
• What’s your schedule like?
• What other priorities do you have?

Without this information, it’s very difficult to help someone.

If a nutrition coach doesn’t ask us a bunch of questions, that’s a huge giant red flag.

#2) They’ll work with us to create an action plan

The name of the game here is “long-lasting change.”

To do that, habits need to be created TOGETHER.

If our coach just tells us what to do, without any input from us, it might fall flat.

For example:

• If a coach tells us to batch cook on Sunday, but we don’t know how to work an oven, this won’t fly (here’s how to cook some easy meals btw).
• Let’s say we want to eat dinner with our family. Well, our coach’s advice to eat the same thing over and over might cause our kids to revolt (“Chicken AGAIN…gag”).

If a coach creates a plan that never addresses what we can do or what we want to do, it’s destined to fail.

#3) They’ll monitor our progress

Any halfway-decent coach is going to check in frequently for a status update.

As they say, that which gets measured gets managed, so a good nutrition coach will gather data on things like:

• Body Measurements. How much we weigh, waist circumference, etc.
• Strength. If we’re trying to grow strong, our coach might check to see if we’re increasing in weight with our resistance training. 
• Lab test results. Maybe we have some health metrics, like cholesterol levels, we’re trying to change.
• Compliance. Let’s say we have a goal of eating a vegetable with every dinner. Are we actually doing it?
• Confidence. Our confidence levels can often be a good indicator of how we’re doing in a program.

If a nutrition coach doesn’t check in on how you’re doing, consider that another big red flag!

#4) They’ll base their recommendations on outcomes

A good nutrition coach is like a scientist.

Their recommendations are almost like experiments. They’ll ask themselves questions like:

• Did my clients perform their assigned tasks?
• Is it helping them with their goals?
• Are they enjoying themselves?

Like any good scientist, they won’t judge the outcome. 

If under certain conditions an experiment catches fire…well…we now know what will set the experiment ablaze.

“Day 9…still catching fire.”

So a good nutrition coach will constantly reflect on what our feedback means:

• Scenario – “After working on it all week, my client still doesn’t have enough time to make breakfast.” 
• Possible Solution – “Perhaps we should propose making a protein smoothie the night before?”
• Scenario – “Despite the changes we’ve made, my client hasn’t been losing weight.” 
• Possible Solution – “Maybe it’s time for a food journal, so we can both see how many calories they’re eating?”
• Scenario – “My client easily obtained protein with every meal last week.”
• Possible Solution – “Maybe we should scale this up, and include a vegetable with every meal now too?”

That’s why a good nutrition coach is constantly changing their action plan, based on the outcomes they see and record.

#5) They know when to refer out

There are some things a nutrition coach can’t help us with.

That would be any kind of medical intervention. 

If we need someone to “prescribe” a diet to treat any kind of disease (Crohn’s, Hashimoto’s, etc.), we’ll need an actual Registered Dietitian or other medical professionals to do so.

While a nutrition coach can help with the implementation of that treatment (“Here are some ways to get more iron in your diet”), the actual treatment needs to come from someone properly qualified.

Plus, a good nutrition coach will understand this. They’ll recognize their own lane and know when it’s time to refer out (and might even have some recommendations if you don’t know who to talk to).

 

How Much Does a Nutrition Coach Cost?

The cost of a nutritionist is really going to be variable.

But you can expect to pay $50 to $150 for a one-hour session with a nutrition coach.^[2] 

Note: Insurance will generally not cover a nutrition coach or nutritionist unless they are a registered dietitian.

This leads to another question…

How much does a registered dietitian cost?

Again, it’s variable, but you can expect to pay somewhere between $100 to $200 for a one-hour session with a dietitian.^[3]

This might be covered by insurance, but usually only when there’s a diagnosis that requires nutrition counseling. 

If the cost of a nutritionist seems too high, it might be worth considering…

 

Do We Even Need a Nutrition Coach? (or How to Simplify Nutrition)

Before we go out and hire a nutrition coach, it might be worth asking ourselves a couple of questions: 

Am I making this harder than it needs to be?

Could I benefit from making nutrition super simple?

As Coach Staci explains in the video above, overcomplicating nutrition could look like this:

• Weighing all our food.
• Calculating the correct macronutrient split.
• Daily fasts.

Now, there’s a time and place for all this. But there’s also a time and place to ignore it.

Coach Staci has had clients absolutely convinced they had to weigh their food to lose weight. 

They’ll start out good, weighing everything they eat. This generally only lasts for a week or so, because they quickly grow annoyed at the overwhelming amount of work involved! 

So they quit. 

Instead of this, maybe we start off smaller and simpler.

To improve nutrition, try these three things:

1. Have a glass of water with every meal.
2. Have a lean source of protein at every meal.
3. Have a vegetable with every meal.

That’s it! Let’s just do those three things.

Don’t worry about Keto, Paleo, or Plant-Based. 

Just make sure to drink enough water, get plenty of protein, and eat lots of veggies.

Then we can worry about all sorts of complicated nutrition stuff.

 

Is a Nutrition Coach Worth It?

Ultimately, the question of whether or not a nutrition coach is worth it will come down to a few things:

• Our goals
• What we need help with
• What kind of coach is available to us

If it can be done on our own, great!

I’ve seen all sorts of Rebels grab a map and make their way to Mordor.

But, I’ve also seen lots of Rebels who’ve benefited from their very own Gandalf.

Someone who knows the way, and has helped people achieve similar goals. 

A good nutrition coach can 100% be this…if we find the right one.

Remember, “nutritionist” isn’t always a regulated term, so do a little research before jumping in.

Here’s something else to consider: some personal trainers ALSO offer nutrition coaching.

Many coaches are combining traditional personal training services like programming workouts alongside nutrition counseling, since the two can often be dependent on one another.

That’s more or less the basis of NF Coaching. Our coaches customize exercise routines, plus help our clients build healthy habits around nutritious eating (done all online).

We’ve found that lasting success often combines BOTH diet and exercise, so we don’t ignore either.

Plus, it’s often a better value to bundle both services together.

If you’re interested in seeing if one of our coaches can help you adjust your nutrition ( while also growing stronger), you can see if we’re a good fit for each other right here:

 

How to Hire a Nutrition Coach (Next Steps)

So you’ve decided you want to hire a nutrition coach?

Sweet!

Here’s what to do:

• Determine goals. We don’t want to start this process blindly. Figure out some goals and write them down. Any good coach is going to ask us about them right away.
• Formulate the scope. Do we need a medical professional for a prescribed way of eating? Or can a more generalized approach work? Do we want to meet someone in person or online?
• Compare qualifications. Anyone can throw the word “nutrition coach” on their resume. So look at their qualifications. Are they certified? Do they have a track record for helping people? Don’t hire the first nutrition coach found. Do some research!
• Determine what “success” looks like. How will we know if we’re on the right track? Is it eating more vegetables? Losing 10 pounds? Ask what a successful result will look like.
• Get started. Write out some goals, do your research, and then act! Hiring a nutrition coach isn’t like getting married – we can always leave our coach after a month or two. Don’t let the search for the “perfect coach” prevent us from getting started.

That should help with hiring a nutrition coach.

Alright, I want to hear from you now:

Are you considering hiring a nutrition coach?

What behaviors do you need help with?

Any tips for hiring a good coach I’m missing?

Let me know in the comments!

-Paul Aguilar

PS: Make sure you check out The Nerd’s Guide to Healthy Eating for tips on how to make small tips on how to improve your nutrition. 

###

Photo source: In 2015, the first woman coach was hired by a Major League Baseball team., ©Ekaterina Minaeva/123RF.COM, Four Bricks Tall, Not All Heroes Wear Capes, Mr. Bundit Chailaipanich/123RF.COM, ©rosinka79/123RF.COM, ©Lightfieldstudios/123RF.COM, bicycle 

Footnotes    ( returns to text)

1. More here.
2. This number came from Precision Nutrition, who surveyed what their certified coaches charge for service.
3. Taken from Cost Helper.

The post What Can I Expect From Nutrition Coaching? (5 Benefits) first appeared on Nerd Fitness.

from Nerd Fitness https://ift.tt/fAGmqFn

Read More

How to Do a Bodyweight Row or Inverted Row

How to Do a Bodyweight Row or Inverted Row

  October 18, 2023    Pratik Bandagale

---

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must. 

That’s why we program them in when designing workouts for our Online Coaching Clients.

Today, I’ll explain exactly why (almost like you were in our program).

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

• What is an inverted row or bodyweight row?
• How to do an inverted bodyweight row properly (with video).
• How to progress with inverted bodyweight rows (6 variations)
• When should I do inverted rows in my workout?
• How to do bodyweight rows at home with your kitchen table.

Let’s do this thing!

What is an Inverted Bodyweight Row?

You’ve probably heard of the regular barbell row. You pick up a barbell, bend over at the waist (keeping your back straight), and pull the weight up towards your chest.

It looks something like this:

This can be a great exercise, but improper form could cause complications or you might not have access to a barbell and plates.

Luckily, the bodyweight row (or inverted row) takes care of all of that.

By the way, I’ll be using “bodyweight row” and “inverted row” interchangeably in this article.^[1]

To-may-to, To-mah-to.^[2]

When doing this movement, you only need a bar to lean back from and your body weight. There’s also no extra stress on your back, like with a traditional barbell row.

As an added bonus, you get a decent core workout too.

I know, that’s worth celebrating…

Think of it like this: “bench press” is to “pushing” as “inverted row” is to “pulling.”

Balance FTW!

Why the inverted bodyweight row is so great: 

I’m a huge fan of compound exercises (like the squat and deadlift, pull-ups and push-ups), and I’m also a huge fan of exercises that don’t require expensive machines or lots of extra bells and whistles.

An inverted row works all of your pull muscles:

• All of your back muscles
• Your biceps
• Your forearms
• Your grip
• All the stabilizer muscles in between that make those muscles work together.

If you’ve been doing bench presses regularly, start doing an equal amount of work with your pull muscles to stay in balance and away from injury.

Oh, and if you want to eventually be able to do pull-ups THIS is the exercise you need to add to your routine until you can do a full pull-up.

When we created our pull-up adventure in Nerd Fitness Journey, we started off by teaching rows. If you want, you can try the app right now (for free):

How To Do An Inverted Bodyweight Row

Let’s start with the people who have access to a gym (see a no-gym variation here): 

How to do an inverted row or bodyweight row:

1. Set the bar (or your rings) around waist height. The lower the bar, the more difficult the movement becomes.
2. Position yourself under the bar lying face up. Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
3. Grab the bar with an overhand grip, slightly wider than shoulder-width (palms facing AWAY from you).
4. Contract your abs and butt, and keep your body in a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
5. Pull yourself up to the bar until your chest touches the bar.
6. Lower yourself back down with proper form.

If this movement is TOO difficult, nbd, we just need to back up a few steps.

Set the bar higher so that when you lean back, your body isn’t down on the ground; maybe it’s only at a 45-degree angle.

We’ll walk you through a row progression right here.

Here’s Staci again demonstrating it at a higher angle:

By setting the bar higher, it takes more of your body’s weight out of the equation.

As you get stronger (and/or lose weight), you’ll be able to drop the bar until you’re parallel when pulling yourself up.

I grabbed a video of Senior Coach Staci from Team NF demonstrating a bodyweight row with gymnastic rings, but the instruction you’ll get in the video will really be helpful too.

How to do a bodyweight row (with video explanation):

To keep proper form when doing an inverted bodyweight row:

• Don’t let your butt sag (squeeze your buttcheeks, flex your stomach, and keep your body rigid from head to toe).
• Don’t flail your elbows. Grab the bar with your hands a little closer than you would if you were doing a bench press, and keep your elbows at that angle from your body.
• Pull the bar towards the middle of your chest. Don’t pull the bar up towards your throat, or down towards your belly button. Right in the middle!
• Keep your abs tight. Keep your abs tight throughout the whole routine. Your body should be a straight line the whole time, and the only thing moving is your arms.
• Pull your shoulder blades down and back towards each other through the movement. Don’t shrug your shoulders. Imagine you’re trying to pinch a pencil between your shoulder blades to keep it from falling!
• GO all the way. Don’t half-ass it. Lower yourself until your arms are completely extended, and raise yourself until your chest touches the bar.

How to Progress with Inverted Bodyweight Rows (6 Variations)

Let’s provide a blueprint on how you can level up your inverted bodyweight rows.

#1) Doorway Rows

At first, just start doing some rows in your doorway:

This will help you start training your “pull” muscles.

#2) Towel Rows

Still utilizing your doorway, you can use a towel to lean back even further to increase the challenge here:

Coach Jim walks you through setting up your towel row in this video, “No chin-up bar?? No problem!“

Check out our Guide for Pull-up Alternatives for more.

#3) Inverted Row (High)

Next, try doing an inverted row, but set the bar high so it’s easier to perform:

#4) Inverted Row (Low)

Once your inverted rows become easy, lower the bar to increase the challenge:

#5) Elevated Inverted Row 

If you place your feet in the air, you’ll make this exercise even tougher:

#6) Inverted Row (Weighted)

If you really want to up the difficulty of your inverted rows, try doing it with a little bit of weight attached to you:

When Should I Do Inverted Bodyweight Rows?

If you are building your own workout plan, you can mix in bodyweight rows wherever you normally do your pull exercises (pull-ups, pull-downs, rows, etc.).

When I go into a gym, my time is extremely limited, and I’m working towards developing strength.

Here’s a sample two-day split for me:

• Day A: Squats, bench press, inverted rows, dips
• REST DAY: OFF
• Day B: Deadlifts, Overhead Press, Pull-Ups (or chin-ups), Planks (Floor Swipes).
• REST DAY: OFF

Both days work my full body, I can do a full routine in less than 40 minutes, and I’m building strength.

• If you can’t do dips on Day 1, you can do push-ups.
• If you can’t do pull-ups on day 2, you can substitute assisted pull-ups.

On the rows, aim for 3 sets of 10. We cover this in our “sets and reps” article, but you can never go wrong with 3 sets of 10!

If you can’t do that, do 3 sets to however many reps you can do, and build your way up to 3 sets of 10.

Once you can do that, put your feet up on a chair, throw some weights in a backpack, put it on reverse (so the bag is hanging in front of you), and then do the rows.

You got this!

Overwhelmed? I personally know how that feels. It can be scary embarking on a strength training practice for the first time.

Are you doing your moves correctly? Should you be lifting more weight or less? What do you eat to reach your goals?

We created the Nerd Fitness Coaching program to tackle these questions directly. Your own coach will get to know you, build a program based on your experience and goals, and check your form on each movement (via video):

How to Do Inverted Bodyweight Rows at Home

Just because you don’t have access to a gym doesn’t mean you can’t work out your back, you just need to get VERY creative.  

Here’s how you can do Inverted Bodyweight Rows at Home:

PATH ONE: Use your kitchen table. Or your desk. Be very careful with this one.

Lie underneath your table so your head and shoulder are sticking out above it.

Grab the table edge with an overhand grip, and pull yourself up (just like it’s explained above).

Warning, don’t pull the table over with you, and make sure you don’t break the thing!

PATH TWO: Get a really thick wooden dowel or pipe, something strong enough to support your weight. Lie it across two of your kitchen chairs, and then lie down underneath it.

Make sure it’s sturdy, and the bar isn’t going to break/move on ya, and pull yourself up.

Don’t forget, you want to stay in balance.

If you don’t have a pull-up bar and gymnastic rings, find a way to do some bodyweight rows whether it’s between two chairs or under a table.

You’re smart, get creative!

This should allow you to start mixing in bodyweight rows into your Strength Training Routine!

Any more questions about the inverted bodyweight row?

Leave em below!

-Steve

PS: Our new app Nerd Fitness Journey will walk you through doing simple rows, all the way up to a full pull-up! Instead of worrying about what to do next, simply follow the workouts built into the app!

PPS: Be sure to check out the rest of the Strength Training 101 series:

• Strength Training Guide: How to Get Strong
• Strength Training Beginner Workouts
• 6 Levels of Gym Workouts For Beginners
• How Much Weight Should I Be lifting?
• How to do the Deadlift with Proper form
• How to do a Squat with Proper Form
• How to do the Overhead Press

You can also get the guide free when you sign up in the box below and join the Rebellion!

Download our comprehensive guide STRENGTH TRAINING 101!

• Everything you need to know about getting strong.
• Workout routines for bodyweight AND weight training.
• How to find the right gym and train properly in one.

###

Footnotes    ( returns to text)

1. This exercise has been referred to as the “reverse bench press” too.
2. I say To-may-to.

The post How to Do a Bodyweight Row or Inverted Row first appeared on Nerd Fitness.

from Nerd Fitness https://ift.tt/G9itnVu

Read More