Tips To Start Running

If you’ve thought about adding running/jogging into your workout routine, but didn’t want to do anything wrong, get hurt, be unprepared, keep reading this for my tips to help you get started.

1. Warmup Inside

This is especially big when it starts to get colder outside. Warming up before you start your run get your body loose and ready to move. Do a quick 5-10 minute warmup to get your heartrate up.

2. Stretch after your warmup

You don’t want to stretch cold muscles. Warmup, get loose, then stretch out.

When I’m running, I’ll even go maybe 1/4 mile, then stop and stretch. Focus on your whole body, not just your legs.

3. Don’t worry about tracking

There’s a ton of nice apps, and watches that can track your run. But at thw very start, I would recommend not to do any of that.

Just go out and move. See how you feel. Then after a couple times out, start tracking to make sure you’re progressing.

4. Dress for the end of your run

You don’t want to over dress, then start over heating and want to ditch all your clothes. That’s why warming up before is big.

5. Shoes and Clothes

Make sure your shoes are in shape to run in. Check the heels, soles, and insoles. Running in bad shoes can quickly lead to blisters. And no on wants that.

Also, if you can, don’t run in cotton clothing (especially underwear). Chafing is not fun!!!

Dri fit clothing and moisture wicking socks are a big plus when running

1LIFE1YOU “Drink More Water” Tee is available now

Bonus: JUST START

Seriously, just go out and move. Trust me, we are all bad at running at the start. The air hits your lungs. Being out of breath. Being out of shape….

But, just go out and start. The day 1 is the worst day. Every time out, you’ll get better.

Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!

Football Workout Challenge

Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.

I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).

It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.

For example:

If a quarterback gets sacked, drop and do 10 pushups.

Got it? Good!

Go enjoy the games. Hope YOUR team doesn’t lose 😉

The Spell Your Name Alphabet Bodyweight Workout

I’m a big fan of creative workouts. I know you get results from consistency and following a plan and progressions. But, every now and then, you should break the norm and do something different.

And this is definitely something different!

I came across a version of the SPELL YOUR NAME WORKOUT years ago, and we’ve been doing different versions of it ever since.

This is the fully Bodyweight version. No equipment needed (just something sturdy to do tricep dips on).

How does it work?

1) Take your name (Nick Sherman), and match each letter to the exercise and reps attached.

My name’s workout will go like this:

N- 5 Burpees. I- 10 Toe Touch Jumps. C- 25 High Knees K- 30s Squat Pulses. Then I’ll do my last name, and sheesh!

2) Do the workout.

Alternative ways to do it is, to do multiple rounds of your name.

Or, add in someone else’s name.

When we do it in the studio, I have an Iron Man helmet with a lot of little pieces of paper with different names on them to randomly pick a name.

“Fun” Times lol

Try it out and let me know what you think!

What is HIIT?!

If you’re into fitness at all (I hope so if you’re reading this blog), then you’ve more than likely came across the acronym H.I.I.T., and like me, thought, “Is it HIT or HI-IT?” and “what is H.I.I.T.?”

The first questions answer is “HIT”

The second questions answer is HIIT stands for HIGH INTENSITY INTERVAL TRAINING

HIIT is simply, an interval workout with short periods of intense exercises paired with shorter periods of rest/recovery.

For example:

4 Rounds of

20s Exercise

10s Rest

20s Exercise

10s Rest

HIIT is praised for improving athletic performance (Think of how a football game is played. Short burst of work, rest, repeat), and conditioning. And there are also studies showing HIIT workouts reducing fat mass in your body.

Now, these benefits really only work properly if you are including the HIGH INTENSITY into your training. You need to really push yourself in those intervals to see max benefits.

There’s no standard way of setting up a HIIT workout, but, most use the 2:1 ratio of work:rest. 20s/10s, 30s/15s, etc…

And HIIT workouts can range anywhere from 4 minutes to 30 minutes.

If you think 4 minutes is too short, try a Burpee HIIT workout.

8 rounds- 20s work / 10s rest of just Burpees. Sweat will be pouring!

You can use any exercise you want for a HIIT workout. Put together 3-4-5 exercises for a couple rounds. As long as the INTENSITY is high, you’ll get the benefits of doing HIIT.

In addition to improving performance, better conditioning, and burning more body fat, some other benefits include:

Increase metabolism
Can be done anywhere
No equipment needed
Prevent workout boredom
Betters endurance
Keeps you on a timed schedule
Helps retain the muscle you already have

TRX Full Body Beginners Workout

I really like the TRX suspension straps. I don’t use them enough, but I’m filming a lot of TRX exercises to add to the 1LIFE1YOUFITNESS App library, so here’s a good compilation of movements that you can piece together and get a great workout.

TRX Bands/Straps are great for all fitness levels

You get a great cardio and strength workout from them.

It’s low impact. Easier on your body.

And it’s super convenient to take with you and workout anywhere!

Here’s a full list of all the movements in the video (in video order):

  • Chest Press
  • Chest Fly
  • Lunge Fly
  • Ab Fallout
  • Tricep Extension
  • Squat
  • Standing Pull In
  • Squatting Pull In
  • Bicep Curl

Full Body being worked out. You can try it for reps (8-10 reps to start) or put it on a timer (20-30s each to start).