30 Non Scale Victories

Mood Booster! To paraphrase a few people I’ve trained, “I wasn’t in a great mood, but I’m already feeling better.” And that was just after the warmup 🙂

Here is a list of health & fitness victories that have nothing to do with the number on the scale. I’ll break them down into 3 categories: Physical, Mental, & Fitness

PHYSICAL NON SCALE VICTORIES

Your shirt is a little baggier (for weight loss goals)

The waist of your jeans is bigger.

You have to tighten your belt a little more.

Your tights aren’t so tight anymore.

Your rings are looser on your fingers.

Everyday aches and pains are fading away.

Your clothes are tighter in certain areas. (Muscle gaining goals.)

Sleeves are a little tighter (who needs sleeves anyway!)

The quad part of your jeans are tighter, but the waist is looser (Squat problems!)

People taking notice of your body changing.

MENTAL NON SCALE VICTORIES

Stress Reliever.

Exercise releases endorphin’s, which create feelings of happiness and euphoria.

Help alleviate symptoms of depression and anxiety.

Helps your memory.

Boost brain power.

For some, working out helps with better sleep.

Boost creativity.

Help inspire others.

FITNESS NON SCALE VICTORIES

Going from the couch to walking.

Being able to jog to that stop sign.

Running your first mile.

5K. 10K. 1/2 Marathon. Full Marathon.

Completing an obstacle race.

Doing your 1st Pull-up or 1st standard Pushup.

Going for, and crushing, a lift that you thought was impossible.

Getting on a bike for the first time since you were 12.

Going out and playing a sport.

Going for a long hike.

Doing every day things that use to tire you, and now you feel great.

I just named about 30 things that can benefit you with everyday exercise. And not ONE had to do with the scale or your weight.

According to the American Heart Association, it’s recommended to exercise from 150 minutes a week (moderate intensity), to just 75 minutes a week (higher intensity).

Who doesn’t have 30 minutes a day for 5 days. Or 25 minutes a day for 3?!?! We ALL do! Even if you split it up to 10 minutes here, 10 minutes there. It all counts!

No go out and move your body!

5 Great Pre-workout Snacks

In an ideal world, you’ll want to have a meal/snack within 1.5-2 hours of your workout. But, we don’t always have that option. So, if you have a gym session at 5pm and it’s 4:00, try out these quick pre-workout meals/snacks.

Fresh Fruit (w/ Almonds or Walnuts)
If you’re on the go, aim for some fresh fruit. Especially ones that contain a lot of water. Slices of Watermelon, Grapes, Peaches, Apples, & Oranges are all great options. And add a handful of almonds or walnuts for some good fat and protein to keep you going through your workout.

1/4 Avocado on Whole Grain Toast
Super healthy fat, great carbs, and some protein. Mash up the avocado, and add some chilli pepper to spice things up

Iced Coffee Protein Shake
This is as simple as it sounds. Take 1 cup of iced coffee and blend it with a scoop of protein mix. The mix of caffeine with the protein & small amount of carbs gives you the energy to power through a workout.

Oatmeal (or Overnight Oats)
This is my preferred go to option. Great carbs, and adding either nuts or seeds can get you good fats and protein. Or add a scoop of protein mix for added protein. I add almond milk because you really don’t want to have dairy products to close to your workout.

Nutrition/Energy Bars
These can go the way of Candy Bars really quick. So, aim to pick one natural ingredients and also a low ingredient list. KIND BARS & OATMEGA BARS are solid options.

Your Questions- Best Diets, Lose Fat, Vegetarianism, Favorite Foods, Best Workouts and more.

On Episode 22 of the 1LIFE1YOU Podcast Episode, I answered your questions on a few different topics.

Questions range from, best diets to being vegetarian to best exercises for specific body parts, to how often you should workout, to weight loss questions.

Question List:

  1. What is a good high protein, low carb diet? (2:13)
  2. What’s a great exercise to help lose your stomach and lift your butt? (3:42)
  3. Is it hard being a Vegetarian? (5:50)
  4. Fastest way to lose fat? (7:37)
  5. Is my wife into fitness? (9:53)
  6. Number of times you should workout? (10:46)
  7. Help with the scale not moving. (12:56)
  8. How do I get/stay motivated? (15:09)
  9. What’s my favorite dessert? (16:49)
  10. What do I do for fun (excluding anything with fitness) (18:50)

Check it out.

If you’re listening, screenshot and tag me on Instagram or Twitter @nicksherman__

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).

🦃 Quick Pre Thanksgiving Dumbbell Fat Loss Circuit Workout

Pre Thanksgiving Dumbbell Fat Loss Circuit

3 Rounds – 4 Movements – 
40s Work – 20s Rest
Equipment Needed:
1 Set Of Dumbbells
Movements:
1. Dumbbell Curl To T Cross
2. 180 Raises to Overhead Press
3. Hurdles Over Dumbbells
4. 2 Foot Lateral Jumps Over Dumbbells
Make sure to LIKE & SUBSCRIBE to this page for more workout videos

☠️Kettlebell Fat Loss Killer☠️

Kettlebell Fat Loss Workout

Equipment Needed: 1 Kettlebell
Movements & Reps:
  • Kettlebell Swings x20
  • Kettlebell Hang Clean & Press x10 each
  • Kettlebell Lunge to Chest Press x10 each
  • Kettlebell Single Arm Swing x10 each
  • Kettlebell Hang Squat Clean x20
Aim for 3-4 rounds
Moving as quickly as possible through the set
Rest 60s after each round
*This workout, plus a lot more, will be available to track on the 1LIFE1YOU Training App. Coming 12/1*

15 Benefits Of Strength Training

15 Benefits Of Strength Training

Strength training (or weight training/ resistance training) is anything that provides your body/muscles will resistance while in movement. To, safely, load and overload muscles so it needs to adapt and get stronger.

*Quick Sidebar: Strength Training will not make you huge or bulky. That all comes down to your nutrition.*

Strength Training Benefits

1. Makes you stronger.
2. Increase metabolism. Which in turns…
3. You burn more calories (even at rest).
4. Improve bone strength, structure, and density.
5. Natural energy booster.
6. Improve mood.
7. Improve symptoms of depression.
8. Improve symptoms of anxiety.
9. Better balance.
10. Better coordination.
11. Better posture.
12. Lowers injury rates.
13. Helps control blood sugar levels (type 2 diabetes).
14. Helps decrease arthritis pain.
15. Live a longer life.

Make sure you’re adding strength training to your daily routine. Can be weights, machines, bands, or even your own bodyweight.

#1LIFE1YOU