NomadStrong Online Gym

Nomadstrong stands for getting strong and resilient with the least amount of tools and gadgets. Here are some foundational tools you need to have if your life is taking you places and you want to stay on top of your health: Break time reminder A small program on your laptop that reminds you to take breaks. Sitting is the worst and when your work is exciting it’s easy to forget that motion is lotion for our joints and spine. Posture reset A good thing to do in these short breaks is to stop slumping and reset your posture. Squeeze your butt to sit up tall, take a deep breath, and slightly squeeze your arms towards your ribs while letting your chest puff out a bit. This engages the muscles in your back that keep the upper part of your spine aligned and pull your shoulders in a good position. Movement snacks Besides regularly sitting up straight, you need to stand up and prevent the stiffness from creeping in. Put together a repertoire of movement snacks that you like, that loosen up your shoulders and hips and keep your blood flowing. Check out this blog post for some inspiration. Damage control snack If you are trying to manage your weight, have a healthy snack around that works for you. Especially while working it is a big ask to stay disciplined and bring up the willpower to resist sweet t(h)reats. Do some damage control and make your main snack as healthy as possible. Training goal Don’t spend your time working out without knowing what you are working towards. Pick a goal that encompasses health and strength and structure your training around it. It is difficult to have back issues when you can do strong pull-ups and a back bridge. Unfortunately, most of us follow random workout routines and don’t focus on improving our movement skills. By aligning your efforts toward development, a lot of things fall into place. Increasing the length of our levers is the only way to keep up. We take the most effective principles from our dynamic lifestyle and adapt them to our health and fitness. If you want to work out smarter, not harder, put these strategies into practice!

Managing expectations The cycle of unfitness goes like this: - You don’t use your body well, it starts to deteriorate - The pain motivates you to change something - You start an exercise program - It does not work as expected - You give up Frustration comes from the discrepancy between your expectations and reality. You can’t magically change the reality of fitness and lose fat faster or build muscle with less effort; it is what it is. What you can change is your expectations. For some, that means accepting that you need to spend at least 4 hours per week on improving your fitness, otherwise, there will be no change. For others, it’s about having the right timeline in mind. In 6-8 weeks, you can make progress that your friends will ask you about, but fully reversing a few decades of not doing anything takes some time. Equally, you can’t expect to lose much weight by jogging, and your back pain will not disappear from doing yoga. Besides expectations around training, some common misconceptions about working out itself keep people from their results. A big one is the expectation of how hard the training should feel. Some high performers think it has to be balls-to-the-wall every time and are surprised when they don’t build muscle. They don’t expect recovery to be equally as important, that’s why they don’t prioritize it. The other side of that is constantly training with too little intensity, expecting high intensities to be too dangerous or just for young guys who want to show off. Are you unhappy with the state of your fitness? It’s worth comparing your expectations with the reality of your situation. Some things do need to feel hard, some take time. But there’s no need to be frustrated about it. #consistency #training #workout #expectations

At some point, you have to ask yourself: Whose mask do I put on first? Are you over 40 in a busy leadership role? Then you know the struggle of balancing your career, family, and health.  Because you are responsible and don't want to let anybody down, you have put on everybody's oxygen mask before your own for many years now. Your body took that abuse for the longest time but since you turned 40 it becomes less and less forgiving. You constantly deal with: - low energy, libido, and focus - pain in your lower back, neck, and shoulders - a general uneasiness and discomfort in your own skin This is not "just getting old".  It has nothing to do with age and everything with how you approach your health and fitness. In our NomadStrong Executive Program, we coach professionals in their 60s to be in amazing shape, making them feel 20 years younger again.  Without crazy diets or extensive workout programs, just time-efficient, science-based training and habit coaching. If you are ready to put your own mask on first from now on, to stay reliable and effective, send me "executive program" and I'll get back to you with more details! #executive #manager #fitness #health #priorities

Get fit in just 20 minutes! Build your dream body with this one crazy hack! Buy this gadget and all your pain will go away. There's no shortage of crazy promises in the health and fitness industry. It's easy to see why beginners are confused and/or discouraged. So let's be honest for a second: 20 minutes is not enough.  There's no single hack that will make you lose weight. Suspension trainers are awesome but they too will not fix you. The good news? Building a sensible and effective workout schedule is possible after cutting through the nonsense. Once you know what really moves the needle, you make time for it. Let's look at one of my favorite workout schedules as an example.  It consists of 3 different workout days that I call "Activation", "Development" and "Recovery". Ideally, I follow the schedule as shown in the graphic but if I have to be flexible, I know which ones to prioritize. Let's say I did my activation workout on Monday but then I don't have time to workout on Tuesday.  Do you think I'm doing recovery on Wednesday?  Of course not, I make sure I get some high-intensity development work done! And if at the end of a busy week, I only did 2 sessions in the red zone, I know I moved forward.  Not as much as doing all 6 workouts but more than doing 2 recovery sessions. Getting in shape is not as complicated as the industry makes it out to be. To stay time-efficient keep your eye on high-leverage activities and adjust your training schedule accordingly. ----- At NomadStrong we work with busy executives over 40 to get in the best shape of their lives. If you want us to help you set your flex-training routine, shoot me a message! #training #schedule #workoutprogram #flexible #mindset