It's been what, two years? And I can still safely say that the Fabulous App was the best investment I ever made in terms of my mental health.

Once again, to stress, I do not spend money on ANYTHING for my phone. If the app isn't free, it doesn't exist. I would rather risk the virus infested depths of davy jone's putlocker than spend a dollar on a youtube movie rental

But Fabulous? Worth. Every. Penny.

mwah your art is good and nice :>

can I ask for some advice? no worries if u don't want to answer.

do you have any tips on how exactly to practice art? everytime I ask for art advice everyone always says "practice" but idk what to practice first! do you have any strategies for learning how to draw something? do you do excercises? and if so how do they work?and are there any beginner mistakes I should look out for and change specifically?

thank you so much!! have a wonderful week :>

thank you so much! im ok w answering! i dont want to speak as if i am an expert on how to draw things in general as i am learning as well and definitely am not completely learned, so i might not be the best person to ask since im not very professional w my art as I do it as a hobby (and I can only speak on mostly digital cartoon matters) but i reallly hope to try and help u out even a lil ! im really happy that you’re eager to draw :] I wish you so much luck muwah muwah

i also hated when ppl told me “just practice” and i dont wanna inflict tht on u EITHER LOL but also thats just what i ended up doing for awhile but i tried to find some things to help ^_^

tips for practice: My number one rule is that practices should be challenging but still fun, I know it can get frustrating trying to redraw a pose over and over trying to get it perfect. And over time it rlly is all about muscle memory, the longer you draw the more your eyes will pick out specific shapes in everyday life and convert them into its own vision of them! or at least its good to look at life that way, try to pin point key shapes and stress less on details in practices. after you look at key points, THEN you can go over what you have and draw in and over it to make it more “complete.” To stop practices from getting too stressful I recommend starting out drawing what you want a little more simple looking than ur desired finished product. This helps eliminate the pressure of everything not looking “perfect” and keeps your art more loose and fun. Doing this a few times is gonna get ur brain to recognize patterns in art and how things look/flow in anatomy and such. dont get stuck in ur own head abt perfecting everything to the point you either 1) give up bc ur not at a level capable of it being 100% “perfect” or 2) focus so much on making it perfect that you end up saying the work looks “wonky” or stale in dynamics, So while I do think studies help, don’t get too lost in them. I always practice with media I enjoy too, whether it’s characters or fashion I enjoy.

Strategies learning to draw something: people get mad abt this one but I think tracing reference photos is great. its been awhile but When I tried learning to draw hands better at first I would trace them then put the traced image to the side of the canvas, then try and replicate what my mind saw as its most important angles and aspects. Same for clothing folds/hair/etc! I think it’s maybe not the best idea to trace the ref and use the tracings as is, because you learn more from tracing it then trying to replicate and simplify what u learned into the style you’re working in. Find what shapes you like from them and don’t over detail it. you may have to go by eye and think “what parts of this ref photo should i simplify to fit my style” and for me, its usually adjusting the length of the torso and then the limbs by associations. i dont recommend feeling like u need a reference for every art you make though, its ok to let ur own head try out its own sometimes too while trying to learn this, see if it remembers any call bad from the past referenced sketches! over time ull remember where everything goes more, these days i rarely kick myself to use refs but im sure they still would help to use, but figure drawing simple blobby figure in a bunch of random poses was a big thing i used to do as well to get better at full body art + overall dynamics (still does this). also paying attention to silhouettes is great 

Exercises and how they work: I WANNA HELP U SO BAD BUT to be honest, all the works on my blog ARE exercises! i rarely actually do finished pieces, if u scroll thru my posts ull notice most r sketches. i usually just fill up a page and call it “warm ups” then i get attached to some of them, take a few, and just line them up pleasingly on a smaller page, then color them in (or sometimes fix the lines to be more clean too). im not rlly a person who “exercises” to practice, it more so happens from just me drawing a lot for fun as a hobby! but i really should. i will tell u this has humbled me a lil i need to start practicing too 😭 LOL but a good exercise is to look at what ur inspirations do, and study it. Make a collage and write out what you like most abt their styles/what u want to gain from them. For ref Here’s a page I did awhile ago when someone asked me abt my insps:

i also look at fashion magazines and as well as anime figures and take insps from that sometimes with learning cool poses and compositions to convert into my own things

Beginner mistakes to look out for: its hard for me to pin point “mistakes” beginners make, as sometimes we cant avoid all of them or even notice them, progress comes from growing out of old ways. some mistakes are even the foundation of ur future amazing cool style! but i think some things to look out for could be these, from my own old art experiences

Hands were the first thing I learned bc i liked drawing them. I don’t know if that is the best way to go but I think it is smart to practice sooner than later, here is a lil guide thingggyyy wingyyy from awhle ago

i see beginners shy away from drawing signs of age in people, sometimes adding too much detail on an older person in cartoon art makes it look weird, so i try and hit the key markings on ppls faces of age.

Too thin of lines. sometimes its a stylistic choice to use thin lineart, and it can look amazing ! but sometimes it can flatten an image if ur not familiar with its flow. im not saying use thick line art, but more so to keep in mind the weight of ur strokes, adding depth with a thick thin combo of line art can do SO much for the simplest of pieces. heres a visual from a while back when i talked abt my brush + more abt lines:

but if ur desired style is thin lineart that is cool too! tbh it was just harder for me as a beginner

sometimes artists think they need to do full lineart for everything and then hate how it looks compared to the sketch, do not fear i will introduce u to my bff: painting over a sketch, extractinging the lines, then calling it line art. i only do this sometimes but its a fun exercise-ish thing to do in a pinch. example:

finding what shading fits ur art. sometimes ill see ppl starting out who have a style thats very simple, but they use a very detailed rendering process on it. this is not something id ever police of course, art is each persons own choice! And it CAN work. It can be so cute! but sometimes mixing two very contrasting mediums of art can throw off the “put together” look of it. i use to abuse the airbrush tool thinking it made my simple style look super cool and detailed, but looking back on it now those pieces looked a little off, having such a simple style have somewhat more realistic shading. dont get me wrong the ability i see ppl use rendering like that is so insanely talented! but i found cellshading to be a good match for cartoony art like my own. a tip i learned way too late abt that is rather than shading each layer by color picking a darker color, instead use a clipping mask over the entire art (above line art too as I color my lineart) and lasso tool the areas u want shaded + fill it w a saturated purple then set to multiply + lower opacity. also, sometimes coloring can come out chalky looking when u meant for it to be smooth and transitional, i think this comes from overshading and overlighting pieces without reason. pay attention to where the light source is, and focus on making the shaded and lighter areas nice shapes that cover the necessary areas, then u can add additional shading to the smaller details of what should have a casted shadow/light  

its good to spice up ur art now rather than later, focusing making ur art pop more w backgrounds will help ur coloring skills look better too! i dont mean detailed huge backgrounds, a small lil color pallet and design rather than a blank white bg. like this will make u feel better abt it or at least it helped me *sweats* yeah:

beginners tend to draw blank faces like “:)” but I think a good thing to do is try and get silly with expressions early on. It’s okay if the mouth hangs off the face cartoonishly with joy or shock, it’s ok if the eyebrows are super high in surprise.

tracing and pasting it as is (already said this but I’ve seen ppl do it a lot with hair styles and it makes it look alienated from the rest of the style) (final fantasy fans found critically injured) n if need a ref for a pose, using a real humans anatomy as-is doesn’t look quite right on a cartoonyish drawing. Shortening torso and legs usually comes out of this for me!

flip ur canvas i promise u it’ll be less embarrassing over time!

using guidelines for perspective and foreshortening is GREAT. Do it stylistically rather than realistically to add some groove to it...yay. Having silly perspective in art can make it look like a 10 so easily opposed to a normal front facing sketch. Look at cool poses from fashion magazines! Don’t be scared to draw something you don’t feel confident in conveying perfectly, this is why progress redraws exist :)

Drawing the hairline b4 u draw the hair is great, it helps u understand where their hair flows from, where it starts and stops, AND prepares u for drawing bald ppl. Also don’t make the head too big, the skull IS bigger up top, but sometimes I see an alien head affect.

Anatomy is an interesting mistake that beginners make a lot, but it’s one they find harder to notice! When I started out, all my art would be SO wonky, but I didn’t even realize it! It still happens today too! specifically though I see beginners struggle with the arms in this department. My advice is to try and measure them out and make sure they don’t go past the knees, and are the same length as each other when Unfolded. asking for criticism is hard but it helped me realize when i would make something bigger/longer than it should have been in my art, and stuck with me being able to go “oh... i see it LOL” 

clothing wrinkles- do not over do it! Too many wrinkles and shading can look unpleasant and wirey- like a plastic table cloth all bunched up which isn’t exactly what ppl wear. pay attention to gravity too

I hope this helped even a lil im sorry tht I’m not very good at explaining or didn’t have much to sayyy! If u have any troubles no guarantee I’ll have the answer, but ur always free to ask!

Natural ways to enhance your booty with yoga

On a beneficiary note, yoga for women would be more advantageous than for men with it’s regular practice of different asanas. Yoga practice is indeed a natural way to enhance your physique without any additional supplements. Yoga and booty to considere one example. The constitution of three muscles for any butt would be 

the gluteus maximus

gluteus medius

gluteus minimus.

 Gluteus maximus among them is the largest muscle that’ll help in shaping the butt. 

A perfect body comes with a perfect butt. To make it perfect, people often work out for hours with many exercises in the gym and outdoors. It’s okay to do but there wouldn’t be any flow in the workout as far as I know. Yoga actually challenges you with it’s refined postures toning your muscles to give you firmer buttocks. India has enough yoga studios with yoga teacher training programs throughout the year. Under a supervised trainer, you’ll be guided properly to according to your muscle and fitness complexion. 

Yoga Teacher Training in India

Below are some of the yoga poses for women to enhance their butt in natural ways. 

Bridge pose 

Lie down back and lift your butt from the ground by holding your ankles. Do this for at least 30 seconds daily and you’ll have significant results in no time. The bridge pose will tighten your muscles along with your booty. This is a beginner-level asana that can be practiced by anyone with care. 

Natrajasana (dance pose)

Natrajasana is a symbolical posture of the Hindu mythological god SHIVA. This posture is very sacred for people who pursue dancing. This asanam can only resemble with proper practice. Hold this pose for at least 30 seconds in the morning hours before intaking any food. Evening hours are also good to practice but your stomach must be mostly empty to start. This asana is an intermediate level of vinyasa yoga practice. 

Yoga Teacher Training in Goa

Natrajasana is one of the best practices for toning your booty along with flexibility, focus, and balance. It strengthens the muscles of your hips and legs. Also helps in decreasing your weight loss, stretches your thighs, increases your metabolism, and maintains the body posture. 

Chair pose

The traditional chair pose is also an efficient practice for butt workouts. Maintaining a proper alignment during this workout is a little hard but can be done by scooting your booty back enough far. It is a beginner's pose but to maintain the sensation, you must be resistant. 

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Lift your feet an inch or two from the ground and align your shoulders with the hips by stretching forward or face upwards. Lower the butt and engage your thighs. Maintain your butt and thighs slightly above the knees. Continue this pose for at least 30 seconds until you feel the burning sensation 

Tiger pose

This is one of the intense poses that are practiced by mostly intermediate and advanced yoga practitioners. To observe, this posture often looks very easy but people will understand its actual potential while practicing it. This posture will strengthen your muscles and regulates the metabolism. Also helps in losing weight by burning your hips, thighs, and leg fat. This asana is also known as Salabhasana or locust pose. 

200 Hours Yoga Teachers Training in Goa

 Lie down and raise your leg backwards. Clutch the tip of your leg with the opposite hand bending in the same direction. Switch this pose with other arm and another leg for a better experience to maintain overall fitness. Continue this pose for at least 30 sec to a minute. This works very effectively in tuning your booty. 

Purvottanasana (upward plank pose)

Upwards plank pose os purvottanasana is an east-faced posture where your stretch extensively with all your effort. This is a basic level vinyasa yoga asana that can be done by any beginner. Keep your stomach clean while practicing and continue for at least 30 - 60 seconds every day. In general, the plank pose helps in abs development by reducing stomach fat. But this upward plank pose is very effective to develop women’s butt. 

Yoga Retreat in India

This is one of many asanas in vinyasa yoga which strengthens your entire body. It helps in stretching and flexing your arms and legs by tuning the curves of the body. Keeps you fit and energizes your stamina.

Bhujangasana (cobra pose) 

Cobra pose is for women with saggy butts. Practicing this posture for more than a minute daily will shape your butt firmly. Squeeze your butt as much as your can while extending your upper and lower body by lying down on the mat. Be in this pose for more than 2-3 minutes every day so that you can develop a good-looking butt. 

Yoga Retreat in Goa

There are many other poses to enhance your booty with other natural exercises in yoga-like warrior pose, Anjaneya pose, side plank pose, Ardha chandrasana pose, 

and many more. Yoga teacher training programs from yoga studios in India are highly proficient in teaching many formats and asanas. Yoga for women is not only to develop the booty and flex the body. It’s philosophically more than just physical stretching. Acknowledge the wisdom to adapt it to your lifestyle for better results. 

Top institute for yoga class in goa India | Yoga course details | Online yoga teacher training course

May I request for the Leona, Vil, Azul and our boy Jack getting stuck in their MC's world and their experience? (MC is with them)

Oh sweet Jesus akdhakdhsk FORGIVE ME OF MY RATHER CYNICAL OUTLOOK ON OUR LIL BLUE PLANET 😬 I think it’s understandable to be more cynical than ever in this Hell Year, lolll

Send these poor, sweet babies back home, they deserve better than to be stuck here of all places 😅 ESPECIALLY JACK AAAAAA SAVE THE BABY 💔

Ok, not even going to play with you... Vil would thrive, lol.

Just give him time enough to stop panicking over all his lost clothes, magic, etc., and find new things that works for him and his detailed self-care routine, and whatever he chooses to do, he will make Fat Stacks in.

He’s the male version of Belle Delphine, here ajdhakdhsj

He appears anywhere, on tv with some company to continue his performer career he had back home, or on youtube/instagram, and he is almost immediately just as famous here as he was in Wonderland.

Can we really blame anyone, tho? Look at him.

And there’s no Neige here!

Also, ‘my’ Vil is definitely the one that knows there are many different ways to be beautiful~. He may be a bit more blunt to his friends if he thinks they’re not quite hitting the usual mark their talents place them in. But that’s only because he cares about them, and wants everyone to see their best, as he does~. He’s an absolutely encouraging sweetheart to anyone else/a beginner at whatever their passion is, though~. And either way, he’s your best cheerleader~.

Of course he still just doesn’t feel himself without his magic, or ability to do potions. I don’t think he’d find the witchcraft in our world would suit him very well.

If he was really stuck for good, of course he’d make the best of it. But if he could go home, especially if you wanted to go back with him, he’d jump at the chance. And always be on the lookout for the chance.

But that being said, I think, aside from all the world’s problems, of course, he’d find it interesting just how similar, and vastly different, things are here.

He donates Ass Loads to so many charities, like honestly.

Rich boy knows his privilege, and lets others ride off his advantages as much as he can. 💜

He becomes friends with James Charles. You know he does.

You can’t be truly fully beautiful if you’re not also lovely on the inside, too, after all~!

Rip Rook wherver he is, he is lost without his Queen 😔

Gosh, in direct contrast to Vil, Leona probably suffers the most over here?? Jahdkshdj

I know they based his sleep habits off a irl lion, but that also sounds just a Tad Bit like possible depression to me (along with a lot of the other ways he’s behaved so far, lol).

Get this sweetheart to some therapy, maybe?? Help him get a lil energy boost at least to help him feel better 💛

He’s going to HATE the work pace people have to maintain just to eat here, 100%.

He enjoys the entertainment the most, though~. Video games, things you can watch online, all those sorts of things~. Might like a few of our sports, too~.

Poor bby struggles with having to work, though, please help him 💔

At least he doesn’t have to live under being Forever Prince, here, and doesn’t have to worry about turning anything he touches to sand. And the lions in the zoos are pretty cool to go see~!

He’d probably love it if he could go to Africa and see what our “Afterglow Savannah” looks like here~. Meet the lions that are in the wild~.

I imagine he and Jack would both lose the ears for human ones, and the tails, too. (😢💔) So he probably feels weird seeing himself like that, and might miss his tail. Especially if it helped him with balance. Give him some time to adjust to it~. There’s these neat new tails people made for cosplay, that can move around on their own, if he’d like one to help him not miss his old one so much~!

I had to really think about what the heck he’d even do for a job, cause he’s so grumpy to everyone, retail’s just OUT, lol. And I don’t think he’d be that great at something like youtube, either ajdhsjjd

It’s hard for him to not just lay around all lazy, rather than think of stuff to do for it/actually get up and go do it. Let alone all the meetings, and interacting with fans, and the like.

So maybe actually being one of the zookeepers would be a good fit for him~. He’d be obligated to actually go, and he’d get to be around lots of different animals~. Might help him feel more at home, too~. I think he’d be pretty good at it, and the animals would probably be drawn to him~ 💛

He’d also absolutely challenge the authority here (or anywhere else that has appalling governments, especially if they’re not run by women). The state of things, and the way women and minorities are treated by white men around the world, and men in general, would absolutely appall him. He so drunk on that respecc women juice, he just can’t wrap his head around what the hell the problem is with those rich assholes in power. Put him in power, and he’ll ruthlessly show them what-for! ALL the others behind him would be women! Good grief, humans!

All in all, he doesn’t mind it here, but would also prefer to be home, where he can sleep more, and Ruggie can run around for him most of the time, lol

Besides, that allowed him to spend more time with you~! 💛

(LOOKIT THAT HAPPY BOY SMILE!!! I’M DEAD 💞💞💞)

Oh, Jack. Sweet, sweet Jack.

He absolutely becomes a personal trainer as a job, here. 1000%. He lives that Exercise Junkie Lifestyle, there’s just no doubt about it.

He’s VERY encouraging to his students, though~! Build up that beef, guys, he has total faith in you~! 🤍🤍

He absolutely loooooooves going anywhere to see wolves. He’d probably really love the wooded mountains in Europe, if you ended up there, or in Oregon/Washington if you ended up here in America~. Definitely Canada, or Alaska, too~! Just give him huge trees, snowy winters, and nearby mountains, and he feels right at home~.

Idk if he’d miss his magic a whole heck of a lot, tbh?? But he WOULD miss his friends and family! It’s just not quite the same here, though he thinks it’s beautiful and interesting to see where you came from~. 🤍

He’s a good boy 😭

Also appalled with the state of so many rulers and governings both in your home, and around most of the world, lol.

He can’t stand seeing so many people suffer like that! How can they possibly live the life that’s the most healthy and happy for them to live, disabled, chronically ill, or not, if they’re suffering under an iron fist all the time?!

He CAN’T stand for it. You won’t stop him till he sees good change starting to finally happen. Especially if you live here! There’s no way he can just sit around and have you be subjected to that!

HE’S A GOOD BOY 😭

You gotta calm him down a lot and remind him there are others just as good and kind as he is, fighting to change things too 🤍

God help people if he gets here anytime within 2020-2021. He’s sucker punching nearly everyone he sees without a mask.

He’s also sucker punching every nazi he sees, too.

My goodness, please show him the movie Wolf Children! He’ll hide the fact he’s crying multiple times through it, but it’s one of his favorite movies here~.

If you do manage to go back to Wonderland, please try to bring a copy of it with you. It’s the one thing he’ll miss most, and keep asking to watch with you again, before remembering it doesn’t exist there. 😭

He also misses his tail and ears a lot. Losing all of that + his senses would be very a very awkward adjustment for him, and he wouldn’t really like it poor bby 💔 Give him lots of hugs to compensate U-U 🤍

His favorite thing to do with you would probably be to go hiking, and stay in a little cabin in the woods, for a week or two~. Somewhere in one of the previously mentioned places~.

(I couldn’t find a chibi gif of Azul to use, rip 😭)

Azul is just straight up becoming a mafia boss, probably wkdhakdjjs.

He’s the ‘good’ kind, though. He’s learned his lesson since his overblot, and he won’t outright kill people for not paying him back, or introduce drugs, or anything like that.

He’ll help people obtain what they want as legally as possible... But that doesn’t mean he still won’t be sly as hell about it, haha~.

He’ll protect loyal/good customers and the areas they live in, too~. In fact, he’d probably reDUCE crime from doing so.

He just learns all the dirty ins and outs of everything about how things run here. And as much as he’ll fight for change as the others would, because there’s no way any of that is an acceptable way for you to live, he’ll work dirty in order to take advantage of the system, to do so. What better way, right? Make the dominos fall from the inside out.

He’s a good business man, he knows doing so would also benefit him, too.

He’s like Bruce Wayne if Bruce Wayne was a rich mafia leader jeehskdje

Need health benefits to work for him? Covered. Need above-average pay to actually afford your bills and other stuff? Covered. Need education to do a job for him? They’ll train you.

He’s also practically a Gordon Ramsey, tbh. Lots of his bars will pop up across the world, if he stays here long enough, lol. But they’ll all help a good number of people, in doing so~.

He also donates as much as he can, too. If he’s gonna become even a fraction as rich as Jeff Bozos, he’s ending world hunger and homelessness every year.

And boy oh BOY will he swindle the rich akdhakdhwj

He will whip them so hard, they won’t know what the hell hit them.

He may have been under restrictions at the college, but he sure as hell isn’t here. Watch out as he spreads his tentacles wings.

And, of course, he adores being anywhere near the coast. Doesn’t matter what part of the world you’re in, he just needs to be by the sea.

All the polution absolutely breaks his sweet little heart, and that’s one of the first things on his list to fix. Dealing with trash back home was much easier... you could just zap it all away at big trash fields. But you don’t have that luxury here.

Being that he doesn’t really like his ocotpus form (bbyyyyyy 😢💔), he probably doesn’t mind the permanent legs. At least he doesn’t have to constantly take a potion to keep them, anymore.

But it’s still awkward to get used to. And he can’t stand that he can’t breathe underwater anymore, or go too far down without dying from the pressure.

He’ll dive as often as he can~. And loves to dive, or snorkle, or just swim~, with you, if you want to join him~.

He does miss his home, if only for the beauty and familiarity it had, despite a lot of bad memories around it. But there’s no doubt he’d thrive here, in a way only he could~.

He totally believes your own version of mermaids exists, and gets excited over anything that could prove it to be true 😅

Plus, he’s just obsessed with how marine life works here in general~. If he can juggle being a freakin maffia boss, and a marine biologist just out of the pure love for it, I have no doubt he’d do it~.

Humans most likely evolved from creatures in the water?? That’s amazing~! So the ocean feels like a distant memory of a second home~! He’d love to bond over that, the romantic~ 💜

Fitness

‪This was the end of last week after a week & a half of scarfing down whatever I felt like eating. Cleaning up diet again this week & I’ll update the photo again next week. Sometimes you have to take a break. Don’t punish your body for enjoying life. I learned that the hard way..‬

Don’t be disillusioned by good lighting and poses, my body changes constantly and it’s OKAY. Be safe, be healthy with your choices, but don’t beat yourself up either when you have a difficult spot. Just pick yourself up and keep moving forward. 💪🏼❤️ You CAN do this.

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This might sound silly but you're kind of a referent here and I need some guidance. How do I get stronger? Like I really want to start getting buff but I don't know where should I begin. I'm not overweight but I'm definitely not fit or athletic, especially after spending so many days at home being sedentary. I want to focus on my back and upper body but I can't do a single pull-up/chin-up nor a push-up. So what exercises should I start with? Can you give me some advice? Thank you so much 💜

None of these questions sound silly at all anon, happy to help however I can 💙

So first off, the disclaimer that since I'm not a physical trainer (or have any formal education when it comes to strength training) I'll be supplementing any information described here with links to more knowledgeable resources who can dig deeper into the details.

Here's a good link to start with for some strength training basic info:

https://www.nerdfitness.com/blog/strength-training-101/

You can start building up muscle right at home using bodyweight exercises, and in fact bodyweight workouts are usually recommended as a great place for beginners to start because it allows you to build a base strength level and focus on form, which will reduce the chance of injuries in the future when you might choose to start incorporating equipment like dumbbells or barbells.

With these exercises, your body provides the resistance needed - so you don't have to order any equipment to cycle them into a workout routine. I'd recommend checking out the below links for some good bodyweight exercises to start with, but if you want to check out others as well try Google searching "bodyweight exercises for beginners"!

https://kettlebellsworkouts.com/bodyweight-exercises-for-beginners/

https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/

Don't worry too much if you're not able to hit all the reps that some online resources recommend right from the start - that's perfectly normal and even the strongest body builders started out at that point once. What's important is to simply try and challenge yourself a little bit more incrementally over time, what that looks like in your own routine can vary. If during one workout you're able to do 5 lunges, and then the next time you try again you get to 6? That's forward progress, and you deserve to celebrate that.

The actual MOST important piece of the equation when trying to build muscle isn't even in the gym - it's nutrition and recovery. People can spend years training like a beast in the gym but if their diet is bad then they just straight up will not see the results, and that can be super frustrating especially when you're trying to really build up strength for the first time. It's important to make sure you're getting plenty of protein in your diet so that your body has the fuel it needs to build up those new muscles as you go - and don't buy into anything out there that recommends just completely dropping carbs from your diet. Carbs are a key part of a balanced diet just like proteins and fats are, and your body will require a healthy amount of all three to properly build itself up. Some good sources of each group that I tend to use in my own diet are below, but you're by no means restricted to these - and of course if you have any dietary restrictions that would prevent you from eating certain foods, then you can always do some Google searches for some ideas for substitutes.

Carbs: Oatmeal, whole grain bread, brown rice, whole grain pasta, fresh fruits like apples, bananas and pineapple (tropical fruits in particular can be part of a great recovery snack post-workout)

Protein: Chicken, tuna, turkey, egg whites, Greek yogurt, low fat string cheese, cottage cheese, whey protein powder

Fats: Nuts like almonds or cashews, olive oil, peanut butter (which could also be counted in the protein category!), salad dressings, avocados

This is not by any means an exhaustive list of options, there are a TON out there so I'd definitely recommend checking out at least a few sources to get a feel for what will work best for you. And of course, if you're in a situation where you don't really have that much control over the grocery list or some items just aren't an option, don't sweat it. With nutrition obviously you want to aim for a strong balance, and maximizing protein however you can, but even just working at cutting out excess sugar sources and junk food from your diet in general will go a long way to helping fitness goals.

https://www.verywellfit.com/meal-timing-for-weight-training-3498426

Aside from nutrition, recovery after a workout is crucial. Pre and post-workout stretches will help prevent injuries, and getting a good night's sleep at the end of the day will be super important to help those muscles you worked out during the day to properly recover and grow. When coming up with a workout schedule, you'll want to also make sure that you're not working the same muscle groups on consecutive days because then you're not giving those muscles enough time to recover and you'll inhibit their growth as a result (also risking injury!)

For just starting out, try to aim for doing some exercises 2-3 days out of the week for 20 minutes (though it's ok if you're not able to train for that long early on, it's something to aim for then!), so this way even if you're doing a full body workout (meaning you're doing exercises that target all the different muscle groups instead of just picking one or two groups per day) then you will still have at least 1 down time day between workouts for those muscles to recover.

Now that I've just dropped that huge wall of text (including links with even more text haha) I think I'll wrap things up. Again, I'm by no means an expert and part of the reason I tend to ramble a bit when it comes to fitness advice is because I made a TON of mistakes early on when I was starting my own fitness journey, some that cost literally years of progress, and I don't want other people to encounter those same pitfalls. It can be tough sometimes, especially when you're getting started and you're looking for those gains in the mirror after the first couple of weeks, but don't give up on yourself - as long as you stick with it and keep making moves forward towards where you wanna be, even if those moves are just baby steps some days, then I guarantee you'll get there.

Wishing you the best of luck in your own fitness journey, anon. You've got this! 👍

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#also if any followers who do strength training want to add links or resources - feel free

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10k for my virtual Fiesta Fenzy run!

#fitblr

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Thea Renee Schuler

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thinking about how vulnerable this time has made me and how many big topics i wish to discuss with all 20K of u. hope u will let me open up the conversation soon ✨ let's get open n real with each other ok?

#me

#personal

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#fitspo

#fit girls

#fitfam

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Today's workout brought to you by my cute hamster shirt!

2 miles walked on the VACANT Greenway this morning. 🎉 Shout out to the rain and chill for scaring all the people away! 😂

Then got in my core workout and some yoga!

(I even applied for a job today 😬)

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#fitblr

#fitness journey

#fitness

#health & fitness

#runblr

#core day

#core workout

#core work

#core

#yoga

#namaste

#wheel pose

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#skinny

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38 notas

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Missing family time during this quarantine🤍

#me

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#fit

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#inspiration

#love

#selfie

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#family

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#dove cameron

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Training Accessories and PR. Mga huling araw bago nag close yung gym namin.

Isang buwan na din akong home workout ngayon pero kahit papano kaya naman i-maintain ng weighted push ups at pull ups. Hindi din advisable sakin mag calorie deficit lalo na at walang training na maayos. Kaya calorie maintenance para ma preserve kahit papano ang pinaghirapan hehe. On point din ang macro nutrition.

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Tagged by @one-day-at-a-time365 !! ❤️ it’s only 3pm, but I’m working until 10pm from home so basically my day is over 😂 but this morning I woke up early and went for a walk by the ocean with my boyfriend. We went for a nice drive as well. Got Starbucks. I recently got a meal plan and workout plan made for me so I did my first workout from that. I played a little bit of animal crossing and then started work!

I feel like today was relatively productive. It was nice getting exercise early in the morning, especially because my walk was beside the ocean 😌

I nominate @callmenic0 and @suvisfitness !

What have you been up to today? 💕

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IG taneth.fit

Sexy and Fit

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here's a fun thing i do every morning before i shower, i find it really helps my dysphoria

I stretch, and do a couple yoga poses like the downward dog, the cat and the side plank. Then I do some weightlifting. Currently 1kg an arm, doing 120 reps each arm. Then I do around 50 sit-ups. After that I'll shower, get dressed, and put leg weights on which I walk around in for about half an hour.

I really feel like it's really helping me get more muscley, even more so on testosterone. Knowing I have that muscle and feeling it makes me feel way more masc and as though I pass as male. It affirms this in my head. Then I feel really good about myself for the whole day :-)

#workout

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72 notas

Really Make A Difference By Following These Straightforward Physical fitness Recommendations

Added revenue may help make comes to an end satisfy. Numerous men and women are searching for ways to increase their budget. If you are looking for any next follow this link revenue and are looking at forex trading, the info in the following paragraphs might help.

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As mentioned earlier, the experience and knowledge from seasoned traders can be extremely ideal for amateur forex trading forex traders. Anyone hoping to get started in the Forex market need to take into account the information offered here. For dealers who are able to work tirelessly and follow helpful advice, the options are endless.

New Post has been published on https://fitnesshealthyoga.com/out-of-shape-how-to-start-working-out-for-beginners/

Out of Shape? How to Start Working Out (For Beginners)

When was the last time you did squats? High school PE class?

Or maybe you tried running a few months ago but lost your motivation?

No matter how far you are now from your desired fitness level…

Remember this:

It just takes one second to decide you’re worth it, 10 minutes for your first workout, and 2 weeks to feel a difference.

Everything you need to successfully start and maintain your workout routine is summed up in this helpful guide:

Exercise 101: What you need to know before you start

Benefits of exercise (well-known & less known)

Almost everyone knows exercise improves your health. However, a lot of people aren’t aware of all the benefits of exercise.

Top benefits you can look forward to when you start working out:

Reduced risk of chronic disease(1)

Better mood & mental health(2, 3)

Balanced energy levels throughout the day & better sleep

Slowing of the aging process(4)

A boost to brain health(5)

Positive effect on the microbiome(6)

A boost to sex life

How much exercise is recommended weekly for health benefits?

The general exercise recommendation is:

Cardio (minimum amount of activity): At least 150 minutes of moderate cardio throughout the week. It can be replaced with at least 75 minutes of intense cardio throughout the week or a combination of both.

Strength training (highly recommended): Exercises involving major muscle groups on 2 or more days a week.

For extra health benefits: Minimum cardio should be increased by an additional 300 minutes per week (moderate) or 150 minutes of (intense) cardio per week (or a combination of both).(7)

While it may sound like a lot, the good thing is that you can adjust this to your schedule. As long as the cardio activities are performed for at least 10 minutes, you can divide your active minutes into as many workout sessions you like per week. Whether you do strength or cardio first depends on your goal.

Types of exercise

What are some common types of exercise?

Cardio: Anything that raises your heart rate and makes you breathe faster can be considered cardio. However, it usually refers to activities aimed at improving your endurance and stamina such as:

Moderate cardio: Brisk walking, dancing, jogging, cycling, swimming…

Intense cardio: Running, fast cycling, brisk walk up a hill, swimming laps…(8)

Strength training: Any type of activity that uses resistance to build muscular strength. Using your own bodyweight as resistance has many benefits!

Flexibility & mobility training: Exercises focused on maintaining and improving passive range of motion (flexibility) and active range of motion during movement (mobility).

HIIT: HIIT or high-intensity interval training consists of intense bursts of exercise (strength or cardio) followed by rest intervals, aimed at keeping your heart rate elevated. Find out more about the difference between low-intensity, steady-state cardio, and HIIT cardio.

What is the best type of exercise to lose weight?

Any type of exercise that requires high effort (for you) will have similar effect – especially for beginners.(9) So the truth is, it doesn’t really matter! Find activities that you enjoy and can imagine doing for more than just a month or two. In the end, weight loss is about calorie deficit. So make sure to adjust your nutrition for best results.

Tips to get started with exercise

First step: reach the fitness level where you don’t feel like you “hate exercise” anymore. Here’s how to do it…

Choose your inspiration & set a goal

How many times have you decided to lose 5 kg and then failed? Take a different approach and decide what you want to get good at first. Think of what you want to be able to do – whether it’s running 30 minutes non-stop or crossing that marathon off your bucket list, getting into better shape so you are more energized and productive at work or keeping up with your kids as you get older. Find your inspiration and then set yourself long-term and short-term goals.

The following video will give you an in-depth motivational introduction on how to set the right goals for your fitness journey:

Start small & track your progress

Starting small means focusing on short term goals first.

Focus on one week at a time. Get in your workout for the day. Then complete the next workout. Make it a challenge to find that 15-45 minutes in your day, as often as possible, to just get more active.

Once the first week is finished, look back and take it a step further – aim for one more workout or just 5 additional minutes of running in the next week.

Establishing a workout routine and sticking to it is more important than the duration & type of workouts you are doing. On days when you really have no time, even short 7-10 minute workouts can provide health benefits, especially for beginners.

It takes time to see results. That’s why you need a tracking system that will show you how you improve day by day and motivate you when you are not feeling it. The Runtastic app and the Results app can support you on your fitness journey – from the first workout to your yearly running goal. Be proud of every active minute that you add to your schedule!

Expect setbacks & have a plan b

Skipping a workout or getting a cold shouldn’t throw you off your game. Everyone experiences setbacks. Often even after the first 2-3 weeks.

The goal is not to be perfect, but to get better with time. The important thing is that you don’t give up. Just like you don’t quit school because of a bad grade or don’t quit your job when you face a challenge.

Here are some options for what to do when you experience a setback:

Planned a workout but suddenly feel like you have no energy at all? If you already feel exhausted in the morning, take a break from exercising and really focus on what you eat during this rest day to improve your nutrition. If you start feeling too tired later in the afternoon, take a walk to relax and get some movement in your day.

Feeling stressed or lost motivation for your workout plan? It’s normal to get overwhelmed. Skip a day and focus on getting enough quality sleep.

Skipped a couple of days and now you feel bad? Think about what caused this – was it a cheat meal, a tough day, or just a packed schedule? Learn something from it, because it will happen again. Prepare yourself to continue where you left off. Every setback can bring new insights and motivation if you are ready to look deeper 😉

Check your health

It’s always good to get advice from your doctor or physical therapist before making big changes to your lifestyle, such as starting a new workout routine – especially if you are over 45, suffer from any chronic illness, or had injuries in the past.

Don’t exhaust yourself right away

No pain, no gain? Should you really be pushing yourself as a beginner? Yes, but only for the sake of consistency.

How long does it take for your body to get used to working out?

It depends on how long it’s been since the last time you were in shape… but don’t be discouraged by sore muscles. A common saying is that “it takes 2 weeks to feel a change, 4 weeks to see a change, and 8 weeks for other to notice it, too.”

Push yourself to be more active, but don’t do an exercise when you are in pain. The real battle is in your head, and it’s about getting through the first months. Once you make it a habit and learn how to perform all the exercises, it’s time to push yourself even harder in your workouts.

Think about your form

Avoid injury and get better results by learning from common exercise mistakes. When you start out, it might feel overwhelming to consider so many tips on form. Focus on getting better in one exercise every couple of days, not all at once. And if you don’t feel ready to perform a certain exercise – don’t force it. There are always other options and ways to replace exercises with easier variations. Do what you can with good form and be patient: strength & endurance come with consistency!

Workouts & training plans

Interval runs, slow runs, HIIT training, Tabata workouts, yoga… there are so many workouts you can do without equipment:

Running workouts

Many people discover their love for running later in life, so it’s always worth giving it another try. Prepare yourself for these challenges that await beginner runners and don’t make the most common runner’s mistake. Here are a few examples of training plans that might be useful:

Home workouts without equipment

Not enough ideas? Get a personalized 12-week home training plan in the Results app – starting with just 2 workouts per week!

Set a goal to do at least 2 workouts this week and don’t forget to play some motivational workout music!

***

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A Beginner’s Guide to Biking: How to Cycle for Fitness

Let’s get you up and rolling on a bicycle! 

Whether you’re using it for exercise or transportation, biking is a great way to stay active and explore the world around you.

That’s why we encourage it in our Online Coaching Program when we discuss fun exercises! 

Want to train in a way that doesn’t suck? Learn more about NF Coaching!

Here’s what we’ll cover in today’s guide:

What are the benefits of cycling?

The 6 different types of cyclists

How to buy a bike

How to set up your bicycle

What gear to purchase for biking

What to bring on your bike ride

How to ride a bike

How to improve your bike riding skills

Bike riding etiquette for newbies

It’s time to hit the road (Next steps)

Let’s roll!

What Are the Benefits of Cycling?

There are a lot of excellent reasons to take up riding bikes:

It’s a great and healthy way to move from point A to point B.

It’s free – no gas to put in, no parking spaces to pay for.

It’s low impact on your body. There are no jarring-impact moments like with running.

It’s a great place to start with exercise. Sit on bike. Pedal. Done.

It’s fun!

Cycling has a magical ability to be whatever the rider wants it to be. 

Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.

Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:

Note: Kyle also switched up his diet for his result.

The world can use more cyclists, so I’m stoked you’re interested in getting started. 

The 6 Different Types of Cyclists

Let’s spend a few minutes thinking about what type of rider you’d like to be.

The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.

#1) Mountain Biker

No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.

#2) Roadie

As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!

You can take this idea too far. 

 #3) Track 

Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience. 

#4) Triathlete

A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.

There are many triathlon events designed for beginners, some of which you can check out right here. 

#5) BMXer

Generally when people do lots of tricks on their bike, it’s a BMX bike. 

BMX is an abbreviation for bicycle motocross or bike motocross and were originally modeled after dirtbikes (minus the engine). They’re popular with kids, but also good for adults who are looking to perform a stunt or two. 

#6) Casual Rider

This is, in my opinion, the easiest way to get started.Just do whatever you want to on a bike and enjoy yourself in the process. 

Sounds simple, right? It is!

How to Buy a Bike

Truth be told, the best bike for you to buy is whatever one you like the best.

I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.

If you are going to select a bike on your own, you’ll want to consider its height:

If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.

If the bike has a sloping top tube, you’ll want at least two-inch clearance.

Shown here from REI’s guide to bike fitting:

Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.

If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.

Don’t be afraid to make counter offers and haggle a bit. 

You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal. 

If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.  

Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains. There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name brand components, and seem to have good customer service. Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.

How to Setup Your Bicycle

While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.

#1) Saddle Height

A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.

Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal. 

If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat. 

#2) Saddle Angle

For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable. 

#3) Handlebar Reach

While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike. 

When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.

What Gear to Purchase for Biking

After initially purchasing a bike, there are a few other things you should consider. 

#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.

What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.

#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.

#3) Blinky Lights – Get yourself a good set of blinky lights for your bike. 

I like the Blackburn Flea set, but also own the Spok LED light set, and the Planet Bike Superflash rear light. All are fine choices.

Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.

#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero mile per hour fall, and it’s a rite of passage. It’s also completely worth it.

#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.

What to Bring on Your Bike Ride

  When setting off on a ride, carry these things: 

A spare tube

Tire levers 

A CO2 inflate 

A Master Link 

A spare cylinder of CO2

$20. 

Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.

Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.

Also don’t buy a frame pump or mini pump – they don’t work well at all.  Get a floor pump for home and carry CO2 with you.

How to Ride a Bike

Turn pedals.

Don’t hit anything or fall off.

Kidding.

Here’s exactly how to ride a bike:

Let’s explain some more tips for smooth bike riding:

#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.

#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.

#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at higher cadence (RPM) than in a bigger, harder gear at slower cadence. Ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance. 

One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!

#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:

How to Improve Your Bike Riding Skills

Cycling is beautiful and amazing, but the best cycling is also social.

Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new. 

So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning. 

Yay for socializing!

You can also check out Meetup for a riding group. 

Bike Riding Etiquette for Newbies

There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.

Please don’t do this.

Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.

Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake. 

Figure out what the laws regarding cyclists on the road are in your area and follow them always!  Google “bicycling laws + [ your state ]”

You’ll also have a much easier time in traffic when you ride like traffic.

It’s Time to Hit the Road (Next Steps)

Above all, remember that cycling is a fun, social activity.

Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!

Okay, that’s about it for this guide.

Find a bike, wear a helmet, and get ready to roll:

If you want to continue your journey with Nerd Fitness, there are three great options for you. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 

Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:

Our coaching program changes lives. Learn how!

2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!

Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 

Learn more about Nerd Fitness Prime!

Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

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Have fun out there, and ride safe, cycling friend!

-Steve

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First Day as a Personal Trainer? Here’s What You Need to Know

You’ve lifted. You’ve studied. You’ve gotten yourself certified as a personal trainer. And now you’re about to conduct your very first training session with your very first client.

You’re excited … and you’re terrified. This could be the start of a brilliant career as a personal trainer. But there are so many things that could go wrong.

I’ll address four of them here:

What if the workout I designed is too challenging for the client?

What if the workout isn’t challenging enough?

What if the gym is too crowded for the workout I designed?

What if the workout is too short, and I have to fill the time?

But before we get into the specifics, let’s talk about how to avoid most of these problems in the first place.

READ ALSO: 10 Coaching Tips to Help Beginner Clients Reach Their Fitness Goals

How to assess your first client

Your initial client will very likely be a beginner—a first-time lifter working with a first-time trainer.

A great workout for a novice would probably last 30 to 40 minutes. That’s all the time you’d need for a warm-up and one or two sets of six to eight basic exercises.

But most gyms sell your time in one-hour increments. Which means, before you’ve even started, you have a lot of time to fill.

That’s why you should start that first session with a series of questions, based on what you know from the health history questionnaire your gym had the client fill out.

Let’s say the client noted that his knees feel pretty good, and he’s never had a back problem. But there was a shoulder injury a few years ago that required surgery. Some follow-up questions:

What was the injury?

How invasive was the operation?

Does your shoulder still bug you?

Is that pain you described pretty much all the time, or only with particular motions?

When you raise your arms above your head, where exactly does it hurt? Can you pinpoint it?

So now you know you can’t have the client do shoulder presses. Lat pulldowns might also be contraindicated, if the client can’t get into the starting position without some pain or discomfort.

On the plus side, because his knees and back are fine, he shouldn’t have problems with squats and hip hinges. Rows should also be okay. As for push-ups and horizontal presses, you’ll have to try a few variations to see how they feel for the client.

Now it’s time to begin the actual workout.

READ ALSO: Screen and Assess a Client’s Mobility with Just Two Exercises

The best warm-up for your client’s first workout

You should spend at least five minutes getting the client warmed up. (In subsequent workouts you probably want to increase that to about 10 minutes, based on what you learned about the client in your first session.)

One goal of a warm-up, as you know from the name, is to raise the client’s core temperature, however slightly.

But the bigger purpose is to prepare the joints—to make the fluid within the joints, if you’ll pardon the scientific terminology, less gloppy and more runny. This will help the client move better, with less risk of injury.

You probably want to keep it simple your first time out, with perhaps five minutes on a treadmill or stationary bike. In future workouts you can skip the cardio machine and do up to 10 minutes of mobility and stability exercises, corrective movements, and/or stretches and foam rolling, depending on your client’s needs and goals.

READ ALSO: Seven Fitness Programming Principles to Maximize Your Clients’ Results

The best strength routine for your client’s first workout

If somebody is new to lifting, I’ll most likely start with just one set of six to eight exercises, with the option to add more sets and/or exercises if needed. (I explain why and how below.)

You may think that six to eight sets can’t possibly fill the bulk of a training session. But the first one is unique in several ways:

First, it takes a little trial and error to figure out a good starting weight for the client, one that allows at least 10 reps with reasonable form. Obviously, that takes more time than a single set normally would.

Second, you’ll need to coach the client through the lift—again, a time-consuming process.

Third, I like to explain the “why” of each lift as I coach them through it. I say what muscles it works and where they should be feeling it, and then explain the functional reason to include that particular movement.

If the client is a golfer, for example, I’ll say the hip hinge trains the glutes, and the glutes generate the power behind their swing. In my experience, a client who understands the reason for an exercise, especially one with a learning curve like the hip hinge, will be more motivated to master the movement, and work harder to get the benefits it offers.

I’ll add more sets in subsequent workouts, for the simple reason that more sets are better for both strength and hypertrophy. As James Krieger explained in this article, for each additional weekly set, muscle size increases by 0.38 percent for the muscle group being trained.

But in that first workout, one set is enough to introduce them to the exercises and give you an idea of the client’s abilities and limitations.

READ ALSO: A Foolproof Six-Step Template to Create a Program for Any Client

The exercises

You may think there’s no creativity involved in exercise selection for a first-time lifter. But creativity does indeed come in when you need to work around a client’s limitations. You can’t just go with a cookie-cutter list of “beginner” exercises. Some clients won’t be able to do some of them safely and without pain.

These are the exercises I usually start with. Most clients can do them with minimal coaching.

Kettlebell goblet squat

I’ll typically have a new client squat to a bench, but by no means do you have to use a bench. I mainly work with older clients, and it works for them. It would probably be too easy for younger clients.

I transition away from the bench when a client has a feel for the movement pattern and built up some strength.

For a client with knee pain, you can replace squats with a hip-dominant movement, like glute bridges.

Lat pulldown

This one has a lot going for it:

It’s a compound movement, working lots of muscles from the major ones in the middle and upper back to smaller ones in the shoulders and arms.

I rarely have clients who feel pain during the movement, or for some reason can’t do it with good form.

It’s simple to explain the benefits—a stronger back, wider shoulders, better posture.

It’s easy to coach, although you sometimes have to remind clients (especially older women) to pull the bar to the chest, not the lap.

Kettlebell or dumbbell one-arm row

Similar to pulldowns, it’s simple to explain and relatively easy to coach. And even if the gym is busy, you can usually find a bench to use.

If I have a choice, I prefer to use a kettlebell with new clients. There’s just a “cool” factor here, for a couple of reasons. First is the novelty of it, since many of them have never touched a kettlebell. It also looks and feels like a “real” weight, not some candy-colored dumbbell.

The only coaching challenge is to keep the client’s shoulders square to the floor. Their instinct is to rotate the torso. So I explain the importance of training the core muscles to prevent rotation, and how a strong, stable core protects the lower back from injury.

Leg curl

Here’s another exercise that’s easy for you to coach and for beginner clients to understand and execute. It helps that they can feel the targeted muscles in action, which isn’t the case with the compound movements.

Push-up

At my facility, I rarely see anybody who can do traditional push-ups right off the bat. So I know I’ll need to use a push-up variation with virtually every client. The open question is which one.

For the most deconditioned, it might be a wall push-up. Others will be able to do push-ups from their knees, or with their hands elevated on a bench, box, or the bar of a Smith machine.

The biggest challenge is when there’s a mismatch between their upper-body strength and core stability. You may need to use a dumbbell press to challenge their muscles while also working on core stability with plank variations.

Farmer’s carry

It can’t get much simpler than this: You grab two (relatively) heavy dumbbells or kettlebells, and you carry them. You’ll need to coach them on posture, but most clients will quickly get the hang of it.

The only ones who can’t are those with balance issues, a wobbly or unstable gait, or weakness or fatigue in their gripping muscles.

Plank

Just about every client I see wants to strengthen their core. They describe it different ways (“toning,” “tightening,” “firming up” …), but they all want the same thing, and they understand this exercise will help them accomplish it.

That doesn’t mean every client is ready to do traditional planks. I’ll use the push-up hold for the ones who struggle with it. If they struggle with that, I’ll try it with their hands elevated to a bench or box.

Once we’ve found the right variation, I’ll typically have a client do two sets, holding as long as possible. If that’s less than 30 seconds, we’ll do three sets.

Russian twist

These are just fun, and my clients love them. We don’t go crazy with load or range of motion. If they struggle with the traditional version, I’ll have them sit on a bench while keeping their feet on the floor.

READ ALSO: Functional Training for Older Clients

Troubleshooting the first workout

Sometimes everything goes according to plan. The client can do all the exercises in your program, and you finish the last one with a few minutes to spare, which you can easily fill.

But chances are, that first client will throw you at least one curve, and you’ll have to adjust. The following four are the most likely surprises you’ll face.

What if the workout I designed is too challenging for the client?

Maybe the client forgot to tell you about his knee replacements, or his fused vertebrae, or the fact he gets dizzy when he gets up and down from the floor.

Whatever it is, your workout is effectively detonated, and you have to change things up. Lower-back trouble? Substitute pull-throughs for a deadlift variation. Potential dizziness? Have him do push-ups with his hands elevated on a barbell in a squat rack or Smith machine.

Sometimes the client is adamant about focusing on specific muscles, despite an injury. For example, a client with elbow problems might insist on working the triceps. The solution might be exercises he can do without bending and straightening his elbows—pullovers, straight-arm pulldowns, or band pull-aparts.

There’s always a way to get around it, as long as you understand basic anatomy and kinesiology and have a deep repertoire of exercises.

If the client can’t do an entire movement pattern like squats, hip hinges, or chest or shoulder presses, your best options could be mobility and stability exercises.

READ ALSO: Here’s What a Good Core Workout Looks Like

What if the workout isn’t challenging enough?

Let’s say the client is a middle-aged woman. She tells you she has no experience in the gym and wants to lose a substantial amount of weight. Your program is simple and beginner friendly.

But the client moves better than you expected, and after each exercise she says, “Well, that was easy.” Turns out, she lifts heavy things all day at her job, or around the house on weekends, and she’s a lot stronger than you expected.

Out of all the problems you might face, this is the easiest to remedy.

Increase the volume

Increase the weight

Decrease rest

Choose a more challenging variation

Just be cautious with movements like squats and chest presses. Because the range of motion is novel for a non-lifter, too much load or volume will likely make them sore the next few days. Giving your client excruciating DOMS is a bad look for a first-time trainer.

What if the gym is too crowded for the workout I designed?

This is the second-most annoying problem you’ll encounter. (The most annoying is when another trainer second-guesses you in front of your client, as Tony Gentilcore describes here.)

I’ve learned to keep my head on a swivel, monitoring the next couple of stations I plan to use and then adjusting the client’s workout in my head if I don’t think I’ll have the space or equipment I need.

Even then, I never know when someone will plop down on the leg press or grab the only available cable station just when we’re about to use it

It’s not just the sequence of exercises that’s affected. It’s the entire program. A good workout typically begins with the most complex and challenging exercises, like squats and hip hinges, and then continues to the ones that require the least focus and coordination.

For future reference, you can figure out which spaces and equipment are least likely to be in use when you train this client, and then revise the workout accordingly.

But for now, you have two choices:

Change the order of exercises. The client won’t notice, and it won’t affect her long-term results.

Find an alternative exercise for the same movement pattern. It could be a machine instead of free weights, free weights instead of a machine, or a body-weight variation in place of either.

READ ALSO: How to Change a Workout on the Fly in a Crowded Gym

What if the workout is too short, and I have to fill the time?

If you’ve done any public speaking, this problem will feel familiar. No matter how many times you rehearse that 45-minute presentation, there’s a good chance you’ll get to your last slide with time to spare.

The difference is, if your workout comes up short, you can’t fill the time with questions from the audience. Especially when you’re 30 minutes into a 60-minute session and you’ve already completed everything you wanted the client to do.

You have a few options:

Add more exercises

For some clients, six to eight exercises are enough the first time out. But if the client breezes through your first few exercises with minimal coaching required, and few questions for you to answer, start thinking of what you can add.

Transition to mobility and/or stability work

I already mentioned this in the context of the client who’s more limited than you expected. But it’s also useful for the client who can handle more work.

You can easily fill 10 minutes with core exercises, simultaneously testing the client’s abilities while also providing a solid training challenge.

With mobility exercises, you can assess the client’s current range of motion to give you an idea of what to work on in future sessions.

READ ALSO: Should Personal Trainers Stretch Their Clients?

Have the client cool down with light cardio

Don’t feel as if you’re ripping the client off by spending the final minutes on a cardio machine, even if that’s the way you started the workout. As long as you use a different machine, you’re still providing value to the client by showing them how to operate another piece of equipment, which they’ll be able to use on days they don’t train with you.

And it’s not like you’re putting them on a machine and walking away. You can use that time to review the workout and preview the next one, answer any questions they have, or even talk about nutrition.

Diet can be a rabbit hole, especially if the client has firm convictions that aren’t entirely fact-based.

The safest path is to discuss nutrition in the context of getting the best results from their new training program. If they show interest, offer to share more information.

READ ALSO: Can Personal Trainers Give Diet and Nutrition Advice to Clients?

Final thoughts

“Fake it till you make it” is bad advice in most professions, including ours. If you don’t know how to train a client, you shouldn’t call yourself a personal trainer, must less charge for your services.

Even if you do know enough to get started, there’s no excuse for being unprepared, especially for your first client. You wouldn’t pay a painter who forgot his brushes, or a carpenter who asks if he can borrow your saw.

But still, it is your first time, and nobody starts at the top. You can’t expect yourself to know what only comes with experience.

The best advice I can give a first-time trainer: Don’t panic if something goes wrong. Keep a cool head. Act like a pro, even if you don’t feel like one in the moment.

You know you’re doing it right if the client doesn’t realize the session isn’t going the way you planned. They’ll have confidence in you, and you’ll develop confidence in yourself.

        Ready to Take Your Personal Training Career to the Next Level?

Starting your career isn’t complicated. All you need is for someone to pay you to train them.

But how do you get that first client? What do you need to know? Where do you want to work, and how do you get hired?

If your answer to any of those questions is “I don’t know,” you need The Wealthy Fit Pro’s Guide to Starting Your Career, the ultimate launching pad for ambitious personal trainers.

Jonathan Goodman will show you how to …

Land the perfect job for you (pg. 17)

Attract more clients (pg. 95)

Keep more clients (pg. 55)

Get even more clients through a foolproof referral system (pg. 115)

Learn the no-fail secret to motivating clients (pg. 61)

Set yourself apart with programs your clients will brag about (pg. 71)

Master marketing skills that open up new income opportunities (pg. 152)

Become the best trainer you can be (pg. 46)

If you’re just beginning your journey in the fitness industry (or know someone who is), you won’t find a more authoritative or comprehensive resource.

Order this book in paperback today and get the audiobook and ebook 100% free (a $40 value).

It all starts by clicking here: The Wealthy Fit Pro’s Guide to Starting Your Career

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Walk the talk

We are all blessed to be born in an age where we know the benefits of an active lifestyle. And here I am going to discuss with you some very basic, yet important things to keep in mind before embracing this healthy way of life. As a beginner it is very normal to be anxious and a bit fearful, when it comes to starting a fitness regime, however proper planning, approach and guidance will help you overcome this phase. I will discuss the above mentioned points in detail as these are the fundamentals to achieving success in our fitness goals and yet massively overlooked according to my observation. Before you actually start lifting that heavy iron in a gymnasium, it is very important that you set yourself a goal to achieve, it could be anything*gaining weight*losing weight*getting into your favorite pair of jeans*strutting a well toned body on the beach like I said, anything. However it is very important to be realistic in your approach and goal setting starting off, it should not be too easy or too difficult. Too easy and it will not let you reach your true potential, on the other hand too unrealistic will lead to discouragement. For example healthy weight loss can range from 0.5kg to 1kg a week  I know, initially even this sounds like rocket science to you and thus this is where a fitness professional will help and should be consulted i.e. in a balanced and goal oriented fitness program design. This basically includes the number of days you train, rest and the mode of training applied etc. Essentially there are two modes of training

1) Strength Training and 2)Cardiovascular training, each having their unique and very important benefits. Strength Training basically involves the use of resistance in the form of weights and machines to build strength, endurance and size of skeletal muscles, whereas Cardiovascular training improves heart functioning, lung capacity to name a few. It is thus very critical to in co operate both these modes into your training programme to get the best results and benefits possible, of course according to each individual’s requirements. Like for someone who wants to make gains in terms of muscle mass will have more strength sessions in a week as compared to cardio sessions and vice versa. But again, I stress the need of having a balanced approach here, as any fitness professional you consult would do to. Another component of overall fitness that I would like to bring to your notice is flexibility training, often ignored again. I don’t recommend that you remove or keep a separate day for it, you could depending on your training intensity and goals, but generally 10-15minz of stretching after your strength or cardio sessions holding a stretch for 30-40secs each will help maintain and increase flexibility overtime. Also make sure you have days off training, as it is very important that the body gets sufficient time to recuperate from the training it is made to go through, and also make sure that the same body parts are not worked on consecutive days as it may take up to 24-48hours for it to recuperate from an intense training session. Diet is yet another important aspect that cannot be ignored in the overall success of any training program. Essentially our body should be supplied with 50-60% Carbohydrates (preferably complex like Legumes, starchy vegetables, Whole-grain breads and cereals etc) 20-30% Proteins(eggs, milk, nuts, grains, poultry etc) and 10-20% Fat(Mono-saturated found in extra virgin olive oil and polysaturated fat found in omega 3 in fish oil are known to be good ). Again, I would stress that if your gym has a dietician, please make use of their expertise and make the best choices possible from above in accordance to your existing lifestyle patterns, as you are more likely to continue with those.

Now that the blue print towards achieving your goals is ready, its time to execute your plans. And here again I will share with you some important pointers, which have helped me tremendously and I am most certain will help you as well.

*Being a martial artist, it became known to me very soon that the mind is the most important muscle one can use to achieve any goal, irrespective. So every time you see a martial artist, gymnast or any athlete perform feats that seem unbelievable, be sure it’s the supreme application of the mind, commanding the body. And bodybuilding is no exception, you have to be present 100% mentally and physically if you are to get anywhere in terms of seeing any tangible results and yes, look unbelievable ;). I have observed people in the gym working-out for hours and years without any results and subsequently dropout. Of course there is an opposite example of it as well. The difference is of the approach to training, and thus I recommend that every time you train, you have to remind yourself of what you strive to achieve, how u wish to see yourself, mentally prepare for physical activity you are about to undertake and then believe it is possible. Once you see that happening, you shall know that there is no bigger motivator than that.

*Another common mistake made by beginners is to do, too much to soon. This can be in terms of the poundage used while training, duration etc. I will elaborate on this, while training it is very important to do the exercises with the best possible form, more so in the initial stages of training as an unconditioned body is more prone to injuries, which is definitely something I am sure all of you would like to avoid at any given point in time. So initially the best way is to do all the exercises under the guidance of a trained fitness professional, using weights which are challenging and not threatening  By duration, I basically mean overtraining the body, which can be followed by muscle soreness, which to an extent is normal but in excess has been a cause of dropouts. So starting training intensity should be mild-moderate, and you are the best judge of that, not exceeding 45-50minutes.

*Basics. This is all you should be concentrating on in the initial stages, this is your base and of prime importance. It is very normal to get carried away by trying to ape someone with an awesome body, which you aspire to have, however what you don’t realize is that it has taken that individual years of training to achieve that level of strength and aesthetics. For you to imitate someone like that can lead to an injury or simply leave you discouraged.

*On the same lines I would like to tell you that be very careful of whose advice you take on and off the fitness floor, as there are too many floating around and can leave you thoroughly confused. You have to realize that everyone is different, and different things work for different people. As mentioned earlier initially just get the basics right, preferably under the guidance of one fitness professional and once you do that you will be able to figure out in time as to what works best for your body.

*Time Management is another important aspect. We all make time in our busy schedules for exercising and thus it should be utilized for the same, maximally. Gossiping with friends, fiddling with gadgets, watching television etc during your workouts will not only take your mind away from the task at hand but also never give you the kind of results you are looking for. And thus it is very important to give it your best and concentrate each and every time you are pumping iron and then see changes that affect not only your body, but your mind  And Remember:-

Knowing is not enough,

We must apply.

Willing is not enough,

We must do.

-Bruce Lee ;)

By,

Farzan Wasti.

questions regarding PHUL program https://ift.tt/2L5s0zB

LONG POST AHEAD, SORRY!

I also apologize for probably not the beat english you've read today.

"Small" introduction

Hi everybody, im relatively a beginner in terms of fitness and gym in general, since I had a veeery long period of time in which i didnt practice any kind of sport AT ALL.

After desperately trying to get into a not too shameful shape i find myself weighting more than 8kgs since when i started, 7 months ago, so im currently 62kgs, 175cms and 17yo ( if i should add any other important thing PLEASE tell me so in the comments, i want this to be as useful as possible)

I started boxing around 2 months ago because I simply find it challenging,entertaining and fun, so here I am

Anyways, i didnt take a break from the gym since i started (if not for all august when i trained at home because the gym was closed) which was a pleasing surprise for me since i always lack dedication when I do things, even when i like em, and of course i dont want to stop now when im finally having my first major goals achieved (i finally benched 50kgs yesterday which may not be much but i was so happy)

ILL GET TO THE POINT, SORRY! i have been looking for a program that hits every muscle twice a week because many people told me that one time a week isnt much. I only have 3 or 4 days avaiable that are monday wednesday friday and saturday because boxing is tuesday and thursday. Right now im going only monday wednesday and friday following a program made by the trainer in the gym (back and shoulder on monday, legs on wednesday, chest bicep tricep on friday) oriented on building mass which is my goal right now. This program only hits every muscle once a week so ive been thinking about changing it, so i checked the wiki and found the PHUL program which looks just like what ive been looking for! 4 days a week, strength and mass, hits every muscle twice a week. Looks great. I think i will most likely start running it but first i have a couple of questions regarding it because i really am new to all of this so i want to make sure im doing everything right:

The program specificly says day 1-2 work, day 3 rest, 4-5 work, 6-7 rest, but my schedule really doesnt allows that because as I said i do boxing. I was wondering is it okay doing instead day1 work, day 2 rest, day 3 work, day 4 rest, day 5-6 work, day 7 rest? I think boxe just does what cardio does? So i wouldnt do that in gym, and when i do boxe we dont really do any exercise if not a couple push ups, pull ups and of course abs. So i was wondering if that is doable and if instead of complete "rest" i can do boxing.

Question number 2 is regarding deadlifts: i have never did one, and seen a lot online: they look so freaking cool. So i asked my trainer about it and she said that they are not good for your back and is an exercise that you should avoid, which is the opposite of what i found online: great exercise for your whole back, strengthens core etc etc. So I was just wondering if i can do them and if i should ignore what she said since a lot of people do them anyways. I mean i think every exercise can potentially hurt you if not done with the correct form and execution so i dont know about it. Deadlifts yes or no?

Question number 3 is about barbells and dumbbells: why are there in the program exercise that can be done with dumbbells instead of barbells and vice versa? I have always wondered whats the difference between doing a barbell curl or a dumbbell curl, an incline barbell bench press or incline dumbbell bench press. Does it make any issues if i do them with the one I prefer?or should i use a barbell if the program says so or dumbbells?

Last question:this is about day 5 (or day 6 in my case). There ìs an exercise called calf press but i am afraid that in the gym where i go that machine isnt there. Can i do another calf exercise instead of that? If so, which one? Or does it have to be calf press?

Thanks in advance for taking your time to read this long ass thing. Bless you all.

submitted by /u/Sneaky_Malon [link] [comments] December 09, 2018 at 12:05AM

7 Unbelievable Facts About SEO 2019

Internet marketing will be solely driven by SEO or even search engine optimization. Head associated with Marketing at @impressiontalk specialising within user-centred SEO, PAGE RANK, content marketing and digital technique. Primary is definitely on inbound marketing, including every thing from SEO to social mass media. However, a good agency providing SEO services is usually all about being proactive in order to keep up-to-date with the most recent search engine news and adjustments in SEO techniques. Video marketing provides new opportunities to drive even more visitors your site and enhance its SEO status. Lookup Engine Optimisation (SEO) in 2018 is really a technical, deductive and creative process to enhance the visibility associated with the website in search motors. Off-page SEO pertains to the actions taken exterior of your personal website that could help boost your search motor rankings. Mainly because of this insufficient visibility this can be hard to create a sound business case intended for SEO, even though it is usually strikingly obvious of the advantages to most companies of the particular number one position on Search engines. This particular is a time-honored SEO exercise called broken link building. Definitely engaging in reputation management, content material management and SEO (Search Motor Optimization) can give even the particular smallest business a chance in order to compete globally. Whether you are already adding SEO into your online marketing and advertising mix or not, you may ask yourself how aCO site stacks up against acom. With recent Google adjustments, failure to look after cellular SEO could result in lookup invisibility, and mobile's bringing some other changes you'll need to become ready for. Screaming Frog SEO Index tool does it for you personally inside a few seconds, even with regard to larger websites. SEOs also used to believe that buying links was the valid method of link developing; however, Google will now punish you for buying links within an attempt to manipulate page rank. Ultimately, achievement in SEO in 2018 plus forward will depend on generating amazing content and making this as easy as possible with regard to search engines like google in order to understand exactly what that content material is all about. Answer: When you focus about SEO for voice search a person need to create your content material around long tail keywords since people tend to use even more words in voice search. SEO is the practice associated with increasing the search engine ranks of your webpages so that will they appear higher in research results, bringing more traffic in order to your website. In the particular previous example, Bob's home web page might have the title, "Bob's Soccer Store - Soccer Shoes and boots and Equipment. " The name is the most important component of SEO, since it shows the search engine exactly exactly what the page is all regarding. 47. When creating SEO content material, keep the social layer within your mind. When you have time to get good search engine optimisation education, after that combine this knowledge with greatest practices and you are upon your way to become a good SEO expert. 46. Use SEO practices in order to optimize your social media articles. 4. Mobile SEO plus Local Business: - As we all mentioned before, users tend in order to search for local business upon the smartphones. SEO differs from local lookup engine optimization in that the particular latter is targeted on enhancing a business' online presence therefore that its web pages will be going to be displayed simply by search engines when a consumer enters a local search intended for its products or services. The challenge for webmasters plus SEO is that Google will not want company owners to rank intended for lots of keywords using autogenerated content especially when that creates A LOT of pages upon a website using (for instance) a list of keyword variants page-to-page. In time, the collection between social media marketing management, channel advancement, and SEO will be considerably blurrier than it really is usually today. In 2016, SEO experts possess Blog9T determined which factors are nearly all likely to affect your SEARCH ENGINE OPTIMIZATION rankings. Customers and marketers will need in order to begin implementing multiple forms associated with digital marketing tactics including compensated search, social media marketing, nearby SEO, in addition to SEARCH ENGINE OPTIMIZATION if they hope to rule a given Google SERP. Before beginning with this, the SEO professionals should visit your business and realize each and every aspect associated with your company so that they will can help your achieve your own marketing goals. What really matters in SEARCH ENGINE OPTIMIZATION in 2018 is what a person prioritise today to ensure that will in 3-6 months you may see improvements in the high quality of your organic traffic. Mobile will account for 72% of US digital ad invest by 2019. The much better you get at SEO, the particular more traffic - and even more leads - you're likely in order to attract over time. To find away more read our 2019 developments in SEO marketing report. Are voice searches plus it's expected that by 2019, 67 million voice-assisted devices is definitely going to be in make use of in the U. S. These types of kinds of changes and provide on your website shouldn't end up being a problem logistically — the particular overall practice among the greatest web companies nowadays is making sure that websites are flexible sufficient, especially for SEO purposes. Whether you usually are a marketer, webmaster or organization owner, it is very significant invest in voice SEO search engine optimization to reap benefits in 2019. We said earlier that interpersonal media isn't a direct SEARCH ENGINE OPTIMIZATION ranking factor, so you're most likely wondering why we're even talking about it. The particular effects of Black hat SEARCH ENGINE OPTIMIZATION are temporary, it will not take the particular search engine long before this spots these illegal strategies plus then penalizes you; the lookup engine may spam your hyperlinks and if you continue making use of these malpractices the search motor will altogether block your web site and links. Algorithmic chasers, technical SEOs, plus Google Doodle followers should develop their technical skills to concentrate on emerging voice search systems and AI applications. Single Grain is a electronic marketing agency in order in order to companies like Uber, Amazon plus Salesforce grow their revenues on the internet using SEO and paid marketing. All of us wished to look at a massive group that included businesses of just about all sizes and in all industrial sectors so we could really discover how SEO traffic increased whenever the only common denominator was incorporating reviews to their site. In reality, this is area of the SEO technique we have used to continuously grow our organic traffic throughout the last 12 months right here at SnapApp: #3. Mobile can account for 72% of ALL OF US digital ad spend by 2019. This workshop will be designed to help business proprietors implement Digital Marketing techniques regarding their business including social press, organic SEO as well since paid channels. The Beginner's Guide in order to SEO continues to be go through over 3 million times plus offers comprehensive information you require to get on the road to professional quality Search Motor Optimization, or SEO. Whether it's using web analytics for carrying out research or even conversion tools that monitor plus report the usage of essential keywords, SEO agencies know just how and where you can obtain the information they need in order to save time furthermore decrease your in-house price. Right now there is probably no more fundamental strategy for SEO than the particular integration of internal links directly into your site - it is definitely an easy way to increase traffic to individual pages, SEARCH ENGINE OPTIMIZATION Consult says. SEO SERVICES Presently there are a number of SEARCH ENGINE OPTIMIZATION services which can help enhance the organic search engine search positions of a website. Every advertising SEO blog is definitely talking about online video marketing and advertising and every third company professional you talk to is going to shift marketing dollars to a good online video campaign. ” Simply by 2019, video is expected in order to account for 80 percent associated with all web traffic. Don't set it and forget about it. Take time to review your SEO keyword strategy each few months to make certain it's still relevant and attaining the final results you want. Stories are a easy method to do marketing, you simply need to include some custom made images or text in purchase to let people know these people could swipe to click plus see where you can obtain a skirt, grill, buy SEARCH ENGINE OPTIMIZATION, or anything else you're attempting to pitch to the people. Jana Granko, PR (public relations) head from SEMrush - one of the particular top marketing tools of the particular world - believe that within 2019 AI (artificial intelligence) might 10 Things You Should Know About SEO 2019 change the way people research for keywords. In fact, SEARCH ENGINE OPTIMIZATION is simply one part associated with every successful digital marketing technique, but possibly the most essential part. These are called SEO standing factors. SEARCH ENGINE OPTIMIZATION is the art and technology of driving the most competent visitors to your website simply by attaining high search engine outcomes. In Digital SEO Land, Rintu Biswas a professional SEO expert within Kolkata will assist you in order to build quality backlinks to your site. This ‘what is SEO‘ guide (and this whole website) is not about churn and burn type of Search engines SEO (called webspam to Google) as that is too dangerous to deploy on a true business website in 2018. Investing in high quality tactics which do take much longer but endure and are usually the ones which generate important traffic is the best method to spend your time upon SEO. Some SEARCH ENGINE OPTIMIZATION specialists and bloggers say that will short URLs ranks better within Google. This technique is usually sometimes known as SEO content” or SEO copywriting”. But you ought to not ignore the most substantial part of the website developing process, i. e. SEO (Search Engine Optimisation). Whilst businesses can choose to perform their own SEO, hiring the SEO agency that has encountered search engine optimizers will simply no doubt, help businesses reap RETURN ON INVESTMENT in the long run. Within fact if you look carefully you will find that content material marketing and SEO go hands in hand. On the various other hand, Black Hat SEO contains efforts like redirecting internet lookup engine "spiders" to different web pages than human visitors see, mass-posting "spam" comments (on blogs, discussion boards, articles), or putting lists associated with keywords in late each web page in very small fonts. Because we've seen, one of the particular major advantages of SEO will get more traffic because of much better search engine ranking. If you are severe about improving search traffic plus are unfamiliar with SEO, we all recommend reading this guide front-to-back. Several of these SEO strategies try out to deceive users into going to sites about subjects they may have any desire for, which places them at odds with the particular purpose of search engines. A several of the popular keyword analysis tools are Wordtracker, SEOMOZ Key word Difficulty Tool, SEOBook Keyword Device and Google Keyword Tool. Luckily, SEO allows webmasters to supply clues that the engines may use to understand content. Since less as 20% dentists within a city hire SEO expert s who really wants that shift within their Google ranking. The particular analytical part of the SEARCH ENGINE OPTIMIZATION is about tracking organic key phrase positions, website traffic and the engagement in Google Analytics, Site owner Tools and many other specific tools. Mobile SEARCH ENGINE OPTIMIZATION is nothing than a regular SEO, creating content and marking to be able to endure out online. SEO rankings are placing excess fat than ever upon what users have to state. The Search Gaming console will help you to evaluate your keyword rankings, CTRs, feasible Google penalties and many some other useful data for technical SEARCH ENGINE OPTIMIZATION. Blog posts, guides, whitepapers, situation studies, videos, and social content all need to include the particular right keywords for social plus SEO. For even more detailed information on the make use of of keywords on your web site visit SEOcious to will discover many other important factors included in having your web web page in the top 10 entries on the search engines. SEARCH ENGINE OPTIMIZATION, search engine optimization is most about search engines, search motor result page (SERP), search rating, online visibility, and quality visitors. If your web site has about 5-10 niche key phrases that are extremely targeted yet not very competitive, your SEARCH ENGINE OPTIMIZATION pricing is going to end up being quite less. Here's the truly amazing news: You don't have in order to have to be a SEARCH ENGINE OPTIMIZATION wizard to make sure your own website is well positioned intended for organic search engine traffic. SEARCH ENGINE OPTIMIZATION is the acronym for lookup engine optimisation. The particular search engines have refined their particular algorithms along with this development, numerous tactics that worked within 2004 can hurt your SEARCH ENGINE OPTIMIZATION today. Therefore, we also generate content on conducting keyword study, optimizing images for search motors, creating an SEO strategy (which you're reading right now), plus other subtopics within SEO. In 2018 there will be an also bigger focus on machine understanding and SEO from data. ” Of course, the amplification aspect of things will continue in order to incorporate increasingly with genuine public relationships exercises rather than shallow-relationship hyperlink building, which will become progressively easy to detect by research engines like google. Seo (SEO) is often regarding making small modifications to components of your website. In my SEO write-up writing guidelines I suggest a person take your main keyword plus 3 or 4 other associated keywords and write at 3-4%. Some SEO specialists claim that will building links for SEO functions is pointless; others believe typically the role of backlinks to get a web site has continually risen through this years. Search engine optimization (SEO) is a huge part associated with any marketing strategy. This fresh paradigm of users relying upon voice search for many associated with their search needs will become a game changer for SEARCH ENGINE OPTIMIZATION. Regarding successful team management and inter-client cooperation, online editors really are usually a must, especially those which usually detect and highlight critical SEARCH ENGINE OPTIMIZATION errors, non-unique, text, and key word stuffing. By the end of this particular module, you should be capable to define Search Engine Marketing and explain the basics associated with SEO as being a business (as properly as how SEO shapes the particular Internet itself. ) You'll furthermore be able to explain the particular differences between three main SEARCH ENGINE OPTIMIZATION job types, and be ready to choose a career that will best suits your current targets. A highly effective lookup marketing campaign, will encompass each search engine optimisation (SEO) plus pay per click advertising (PPC). One of our favorite on the internet toolkits is SEMrush, which contains a variety of tools with regard to SEO, content marketing, and search engine marketing techniques. An SEO Content Writer will be somebody who writes content for the particular purpose of having it display up on search engines plus gain website visitors. Internet marketing perfect for the platform of SEARCH ENGINE OPTIMIZATION or Seo. With voice search arrives two areas of interest in order to SEO folks wishing to link with consumers: intent and circumstance. SocialSEO is proud to help future experts in the globe of business and marketing along with the annual SocialSEO Digital Marketing and advertising and SEO Scholarship. Finally SEO Wise links enables you to fixed nofollow attribute and open hyperlinks in new window. Right now there are a few fundamentals that will can help boost the technique, but SEO, or seo, is definitely hardly ever considered. While employing the services of a great SEO agency can get a person good marketing copy for the particular website and an effective make use of of the related keywords, getting a brilliantly designed website can help a lot when this comes to attracting people plus even the search engines in order to your website. You are able to get into important SEO-related data like the particular page title, description, and key phrases for every page or a person can have the system immediately populate this data depending upon a document name or some other fields. SEO has become broadly adopted as an online advertising strategy due to the effectiveness. Creating high-quality content along with SEO in your mind through the beginning boosts search presence. In contrast, dark hat SEO is about attempting to take shortcuts and video game search engines. You may also use Google Analytics in order to find SEO keywords for content material optimization. Keyword research is the particular process SEOs value to discover what search queries consumers get into into a search engine regarding a given topic. Within today's rapidly shifting world, SEARCH ENGINE OPTIMIZATION techniques can change on the dime—and the worst part is definitely that you might not also know it. Hacks that can have won you a front-page result as recently as 2016 are not only obsolete today, but they may even harm your website's rankings. Off-page SEARCH ENGINE OPTIMIZATION targets increasing the authority associated with your domain through the act associated with getting links from all additional websites. Regarding: Search Engine Journal's flagship meeting, SEJ Summit, is dedicated to providing SEO pros the actual require, with an agenda of initial, first-run presentations covering the newest SEO and PPC tactics through renowned experts, plus excellent social networking opportunities. SEO combines official lookup engine guidelines, empirical knowledge, plus theoretical knowledge from science documents or patents. This is definitely a half-day workshop at LeadsCon that will be designed in order to give attendees an end-to-end see of Search Engine Optimization (SEO), how it works, and concrete things they can do these days to improve their SEO efficiency. After the Search engines Panda algorithm appeared, SEO specialists realized just how much key phrase frequency and density matters. SEO means optimizing your content so it shows up a lot more often in search results. 33. With social media systems like Facebook diminishing visibility associated with companies and brands, SEO (as well as paid promotion) is usually becoming critically important for traveling traffic to your social stations. 2019 dates TBD. ). Why go to: One-track conference full of forward-thinking, tactical sessions in SEO, development marketing, the mobile landscape, analytics, content marketing and more. ” Don't miss the LeadsCon Meeting in Vegas, March 4-6, 2019. There is definitely no magic wand in your own hands to regulate or manage your competitors' strategies or administration, Google analytics update, or user's behavior communicate business but a person can manage your SEO. In this particular new environment, the digital internet marketer who views SEO in the broader context will definitely come out there ahead of the competition within 2018 and beyond. Good SEO publications explain in detail how greatest to use keywords and exactly how to structure your entire internet site to attract the attention associated with search engine spiders and associated with human visitors, and a posting such as this cannot perform the topic justice. While businesses begin on an SEO advertising advertising campaign, they should realize that a good entire marketing campaign can drop flat on its face in the event that a business is unable in order to reach the masses, that is usually, their target audience. If your own pages were designed to obtain the most out of Search engines, with commonly known and today outdated SEO techniques chances are usually Google has identified this plus is throttling your rankings within some way. A lot of business people find keeping upward with the "moving target" associated with SEO distracts them from every day priorities more than they actually imagined, so it's good in order to appear closely at what can make sense for every business. The program process for the SocialSEO Electronic Marketing and SEO Scholarship is usually done 100% electronically and demands the next list of materials. An extensive dental marketing plus dental SEO campaign can end up being attained by the enterprise just if the web address associated with a dental practice contains in to all the promotional materials intended for the business. This shows the importance of focussing voice search engine results within order to grow your company, marketing, and Search Engine Optimization(SEO) strategies. They obtain this by increasing their site rank through a method known as SEO or even search engine optimization. Just like most other SEO approaches, be certain your links are appropriate, plus be careful never to cross the particular line into excessive linking -- you don't want your website visitors to obtain annoyed. Bryan Yeager, Research Director at Gartner, can share 9 Key Insights through Gartner's Marketing Technology Survey in order to Help You Prepare for 2019 and Beyond. SEO is a combination associated with digital marketing efforts all operating together to increase a website's value to users and presence in search. On-page SEO (also recognized as "on-site" SEO) may be the take action of optimizing different parts associated with your site that affect your own search engine rankings. In 2019, we will have to optimize voice research answers with CTAs that Google's algorithms don't pick up upon, but humans do. Dan Mallette, Lead SEO Strategist at each InVue Digital & HearstDMS, forecasts that SEOs will need in order to optimize for voice search and discover new avenues as SERP real estate property shrinks. Obviously, a social media marketing web page that has more interaction will probably bring bigger SEO benefits to be able to some business than one of which has less interaction, but basically having a social presence is definitely a good start. You discuss core SEARCH ENGINE OPTIMIZATION strategies and tactics used in order to drive more organic search network marketing leads to a specific website or even set of websites, as properly as tactics to avoid in order to prevent penalization from search motors. SEARCH ENGINE OPTIMIZATION Smart links allows you in order to specify a word, like 'SEO' and then link it in order to a post on your web site. It's great for SEARCH ENGINE OPTIMIZATION to feed the search motors a good amount of keyword-rich links. Sites making use of organic SEO in the strict sense is going to become much like organisms, meaning these people will grow, expand and adjust over time according to readers' desires. No matter the business, the age of business, or even status of competitors, every company should at least implement simple SEO strategies to help their own offerings get found on Yahoo and google. So your SEO if your own thinking mobile, needs to become either responsive or app-store technique with the right dimensions, style, user-friendly, UX experience. Dark hat SEO methods, such since the use of keyword filling and link farming, can furthermore boost organic SEO. SEO is definitely important in every area associated with advertising, marketing, design, optimization, video clip, content, mobile and e-commerce, regarding without SEO all is untuned in need of synchronization, as an orchestra of musicians without a good experienced conductor. Unfortunately, 95% of links through SEO link building never provide a single new visitor in order to your website.

Finding Your Fit-(Ness)

All wellness guides encourage you to do some form of physical activity. As part of a well-rounded wellness plan, it is important to make physical fitness a priority. So, while you are working twice as hard in your kitchen, it’s also important that you put some time in at the gym. What if exercise isn’t your favorite thing to do, especially if you have to commit to working out at least 3-4 times a week, or even daily?! Making an exercise routine and sticking it is important to your health and wellness. What is even more important is to find what type of exercise works best for you. If you’re not enjoying the exercise that you’re doing, then, like everything else, it won’t stick.

You are an individual, what works for you might not work for someone else. You are your own unique individual person who has a different routine, a different heritage, and needs different things to keep you going. As we often say, it is important to listen to your body and discover how your routine is making you feel. Your workout should make you feel better, get you the results you are seeking, and make you happy; or, at the very least, it should keep you motivated. It is important to set goals, make a routine, and take care of yourself before and after a workout. Because you are a unique individual, learning what works best for you might take some trial and error. You might have to try exercising at different times of the day, doing different classes, or finding a fitness space that works best for you.

  Are you a solo dolo or a joiner?

This one is an important issue. Deciding how you like to work out is one major thing that is going to keep you motivated. Do you need a workout buddy to keep you motivated or do you find you have the most success in a group? Are you someone who needs a professional by your side to keep you honest. Some people use exercise as a change to get some much needed alone time and that is a good way to self-care. Exercise is a great way to manage your stress; therefore, it is important to decide what kind of people will motivate you to keep going. Just as important is the atmosphere that will keep you motivated.

  Are you inside or outside?

Do you enjoy working out in a gym, studio, or in a forest? Just like who is going to workout with you, it is important to decide where. If you are trapped inside a windowless building with no distractions and only the weights in front of you, will that help you keep to a routine? Maybe you need a friendly inviting yoga studio where you can make friends and have tea following a session … that will keep you coming back. Or, maybe you need all the fancy equipment and a variety of different ways to workout to keep you interested. You could also be a person who needs to be one with nature; running around in a park, hiking, or climbing things. No one said your workout routine had to be done inside. Decide where your “gym” is and make time for it during the week. If you are new to working out, it might be time to experiment or hire a professional to help you navigate the waters.

  Do you need a professional?

If you’re new to the idea of exercise, it might be time to find a professional. You don’t have to spend months with this person, but having a few introductory sessions can do wonders. Plus, you don’t want to put all this time and energy into a workout routine and discover you have been working out wrong. Or, worst of all, discover that you have developed bad habits. Bad habits can lead to injury over time. So, whether it is working with a personal trainer, a guide, or going to a few beginner classes, it’s never a bad idea to learn something new from someone who knows what they are doing.

  Goals and Time Sheets

When trying to accomplish anything it is a good idea to have a goal. When you know what you are working toward, you can have a game plan. Also good is to decide how much time you have to dedicate to your workout. When do you prefer to workout? Are you someone who prefers to workout during the day or in the evening? When does exercise make you feel the best? Another thing to consider is how much time you have to exercise. Working out for 10 minutes is better than not working out at all. Maybe working out for 90 minutes is too much for your body but 15 minutes isn’t enough. It all depends on how you feel and what time you have. It is important to remember that these things might change, too.

  What is in it for you?

One of the biggest pieces of advice for a better workout is always to find ways to reward yourself. If there is no reward, there is no motivation. When you’re working out for the first time in a while, it can take some time to see the results. I always recommend you find new and interesting ways you can reward yourself. One of my favorite ways is to keep a post-workout smoothie waiting for you when you get done your workout. Or, at the end of 30 days of working out consistently, you treat yourself to a new pair of sneakers or yoga pants. Maybe at the end of 90 days, you treat yourself to a professional massage. Be creative and be generous, exercising can be very challenging and requires a lot of patients at first. Sooner or later it will become a routine and you will feel weird when you miss a session.

Are you being balanced?

Just as with our food choices and stock portfolios, you shouldn’t put all your fitness into one type of exercise. Make sure that when you set up your routine that you are keeping things interesting and mixing it up. Most fitness classes do different routines every time so you work different parts of the body; but, if you are just sticking to one thing at the gym, then it is important to change it u …. not just working your arms or staying on the treadmill. It is important to be well rounded and give all areas of the body the proper attention they need. The same could be said if you’re just doing yoga, then maybe add in a little cardio one day a week. You want the inside of your body to be just as strong as the outside.

  Discovering what type of exercise works best for you can be challenging and take some time. Exercise, as you already know, is an important part of any wellness journey. It will keep us strong and give us energy. Don’t be afraid to experiment and develop a routine that works best for you. At the end of the day, you want your workout to make you feel better and, most importantly, you want what you’re doing to be to be helping you achieve your wellness goals. So, make a plan, discover what works best, and get moving!

  The post Finding Your Fit-(Ness) appeared first on Wellness Sidekick.

A Beginner’s Guide to Biking: How to Cycle for Fitness

Let’s get you up and rolling on a bicycle! 

Whether you’re using it for exercise or transportation, biking is a great way to stay active and explore the world around you.

That’s why we encourage it in our Online Coaching Program when we discuss fun exercises! 

Want to train in a way that doesn’t suck? Learn more about NF Coaching!

Here’s what we’ll cover in today’s guide:

What are the benefits of cycling?

The 6 different types of cyclists

How to buy a bike

How to set up your bicycle

What gear to purchase for biking

What to bring on your bike ride

How to ride a bike

How to improve your bike riding skills

Bike riding etiquette for newbies

It’s time to hit the road (Next steps)

Let’s roll!

What Are the Benefits of Cycling?

There are a lot of excellent reasons to take up riding bikes:

It’s a great and healthy way to move from point A to point B.

It’s free – no gas to put in, no parking spaces to pay for.

It’s low impact on your body. There are no jarring-impact moments like with running.

It’s a great place to start with exercise. Sit on bike. Pedal. Done.

It’s fun!

Cycling has a magical ability to be whatever the rider wants it to be. 

Fun, challenging, scary, romantic, social, silly… you name it and there’s a type of cycling for it. You can even change what type you are doing to suit your mood on any given day, which is why most avid cyclists end up with several different bikes.

Some Rebels in the NF Coaching Program have even used cycling as a tool to help them get in shape, as demonstrated by Kyle here:

Note: Kyle also switched up his diet for his result.

The world can use more cyclists, so I’m stoked you’re interested in getting started. 

The 6 Different Types of Cyclists

Let’s spend a few minutes thinking about what type of rider you’d like to be.

The below list is not mutually exclusive, mind you. You can flip back and forth, contradict yourself, or mix and match them to suit your own needs.

#1) Mountain Biker

No one loves the outdoors as much as these guys do. If you’d rather ditch the pavement for a trail, mountain biking may be for you.

#2) Roadie

As the name would suggest, these riders are going to be found pedaling down your street. They often wear bright colors to make them easily seen by commuters. If you go this route, you can pretend like you have a sweet superhero costume to wear!

You can take this idea too far. 

 #3) Track 

Track cycling is a racing sport where riders zoom around a velodrome. If you’re a beginner, this is probably too advanced for you, but something to think about as you gain more cycling experience. 

#4) Triathlete

A triathlon is a multisport race where participants run, swim, and bike their way to the finish line. They’re not a bad event to train for since you have to condition yourself for a few different sports.

There are many triathlon events designed for beginners, some of which you can check out right here. 

#5) BMXer

Generally when people do lots of tricks on their bike, it’s a BMX bike. 

BMX is an abbreviation for bicycle motocross or bike motocross and were originally modeled after dirtbikes (minus the engine). They’re popular with kids, but also good for adults who are looking to perform a stunt or two. 

#6) Casual Rider

This is, in my opinion, the easiest way to get started.Just do whatever you want to on a bike and enjoy yourself in the process. 

Sounds simple, right? It is!

How to Buy a Bike

Truth be told, the best bike for you to buy is whatever one you like the best.

I think it’s wise to get a bike shop’s help in buying a bike that fits you. Even though you can adjust your bicycle to fit (more on this next section), it could still be potentially too large or small. Here’s how to find a bike shop in your area.

If you are going to select a bike on your own, you’ll want to consider its height:

If the bike has a horizontal tube, you should have about one to two-inch clearance from your crotch to the top tube, when standing over the bike.

If the bike has a sloping top tube, you’ll want at least two-inch clearance.

Shown here from REI’s guide to bike fitting:

Now, bikes do cost money. Expect to spend a few hundred bucks minimum at your bike shop. You don’t have to spend thousands, but you’ll have more fun on a decent bike than a heavy, crappy one from a department store.

If you must buy as cheaply as possible, in my opinion, most people are best served with a steel-framed 80’s road bike. They’re cheap, nearly indestructible, and easy to find on Craigslist.

Don’t be afraid to make counter offers and haggle a bit. 

You can also search the bike on Bicycle Blue Book to make sure you’re getting a fair deal. 

If you do buy a used road bike, steer away from 27” wheels, since 26” have become standard and will be easier to replace.  

Lots of people get mountain bikes for their first bike, and I think it’s a mistake unless you plan on riding through dirt. They are heavy and slow because they’re meant for trail riding on mountains. There’s also a cheaper bike option called bikesdirect.com. They sell off-brand frames with name brand components, and seem to have good customer service. Remember: get the bike you like. If you like it you’ll ride it. Keep that in mind as you’re reading the flame wars and conflicting advice. After all, it’s just bikes. It ain’t rocket surgery.

How to Setup Your Bicycle

While a professional at a bike shop can be a lifesaver when it comes to proper setup, you can totally do it yourself too.

#1) Saddle Height

A “good enough” way to determine proper seat height is the heel-to-pedal method. It might help to have someone hold your bike while doing this.

Take a seat, then have one pedal go completely down in the six o’clock position. Your knee should be completely straight here when making contact to this low pedal. 

If your knee is bent, you need to increase the saddle height. If you lose contact with the pedal, lower your seat. 

#2) Saddle Angle

For the most part, you’re going to want your seat angled so it’s parallel to the ground. Try this first, then you can adjust it slightly if you find different positions more comfortable. 

#3) Handlebar Reach

While handlebar reach can be a bit more personal, in general you don’t want to strain yourself to control the bike. 

When seated, you should easily be able to reach the brakes and shifters. Your elbows should have a slight bend, not locked. Adjust your seat first, get that dialed in, then adjust the bars themselves for your ideal setting.

What Gear to Purchase for Biking

After initially purchasing a bike, there are a few other things you should consider. 

#1) Helmet – In my opinion, it is imperative to own and wear a helmet when cycling. I don’t think it should be a law that everyone has to, but I think everyone should of his own volition anyway.

What kind of helmet should you buy? Giro, Bell, and Specialized all make good helmets. Try a few on and get a bike shop’s help with how it should fit.

#2) U-Lock – One of the most awesome things about riding bikes to get places is that you don’t have to park a car. You can just ride right up to the place, lock your bike, and go inside. You will need a lock if you’d like your bike to be there when you come out, though. Read up on locking strategy here.

#3) Blinky Lights – Get yourself a good set of blinky lights for your bike. 

I like the Blackburn Flea set, but also own the Spok LED light set, and the Planet Bike Superflash rear light. All are fine choices.

Outside has the unmitigated gaul of getting dark without our consent. It’s wise to have lights in these cases, so that you can be as visible as possible on the roadway.

#4) Clippy Shoes – If you’re going to ride often, eventually it’s wise to switch to clipless pedals and shoes. If you’re worried that they’ll make you fall over, rest assured. You will definitely fall over in them at least once. It’s called a zero mile per hour fall, and it’s a rite of passage. It’s also completely worth it.

#5) Lycra – If you’re doing any amount of riding at all, I recommend getting yourself a pair of bibs. Cycling shorts are nice too (they both have a chamois) but bib shorts are the ultimate in comfort.

What to Bring on Your Bike Ride

  When setting off on a ride, carry these things: 

A spare tube

Tire levers 

A CO2 inflate 

A Master Link 

A spare cylinder of CO2

$20. 

Everything except the tube fits nicely into a little canvas bag that can slip into a center jersey pocket, which eliminates the need for a seat bag, which has a tendency to fall apart after a few hundred miles.

Don’t buy an expensive bike tool to carry on your rides. Any repair you can’t do with the above kit is a ride ender. Take a cab with the $20 instead and spend your tool budget on nice tools to keep at home if you want to wrench on your bike.

Also don’t buy a frame pump or mini pump – they don’t work well at all.  Get a floor pump for home and carry CO2 with you.

How to Ride a Bike

Turn pedals.

Don’t hit anything or fall off.

Kidding.

Here’s exactly how to ride a bike:

Let’s explain some more tips for smooth bike riding:

#1) Use your rear brake to check your speed and your front one only if you really want to stop. If you grab a handful of front brake on a modern bike it might become a catapult.

#2) Remember when I said clippy shoes were worth it? It’s because they allow you to apply power throughout the whole revolution of the pedal, and to use your whole leg and butt to apply said power. They’re awesome.

#3) Keep in mind also that it’s more efficient to spin than to mash. This means that you’ll be able to deliver more power for longer if you ride in a smaller, easier gear at higher cadence (RPM) than in a bigger, harder gear at slower cadence. Ideal cadence is said to be 90rpm or so, which is the exact tempo of Cake’s song The Distance. 

One foot should make a revolution for each beat of the song, or in other words, your foot is a quarter note. Your other foot will be offset, of course, so as a pair your feet will play eighth notes. And you didn’t even know you were a musician!

#4) Your body should be pretty much still when you’re riding. Your knees should be in line between your hip and ankle, not out as if you’re trying to climb a pole:

How to Improve Your Bike Riding Skills

Cycling is beautiful and amazing, but the best cycling is also social.

Having some friends who are into it will help keep you into it. Mind you, it is ten buh-jillion times easier to meet people who already like things you want to do than to convert people you already like into doing something new. 

So, go do your local group ride. There’s guaranteed to be a beginner one near you that runs out of a bike shop. Ask at the bike shop once you feel comfortable returning. 

Yay for socializing!

You can also check out Meetup for a riding group. 

Bike Riding Etiquette for Newbies

There’s a tendency for new riders to want to express their liberation from the metal cage of the automobile through a certain free-spirited attitude toward traffic laws.

Please don’t do this.

Whatever we do while riding in traffic will be remembered by every driver who sees us and counted either for or against cycling as a whole in that driver’s mind.

Many new riders adopted a Me-Vs-Cars attitude, and it’s always a mistake. 

Figure out what the laws regarding cyclists on the road are in your area and follow them always!  Google “bicycling laws + [ your state ]”

You’ll also have a much easier time in traffic when you ride like traffic.

It’s Time to Hit the Road (Next Steps)

Above all, remember that cycling is a fun, social activity.

Wave to other riders. Say hello to them when you pass them. They’re nice folks! Well, except “serious” roadies, of course, but only other roadies listen to them!

Okay, that’s about it for this guide.

Find a bike, wear a helmet, and get ready to roll:

If you want to continue your journey with Nerd Fitness, there are three great options for you. 

Option #1) If you want a professional coach in your pocket, who can do video form checks, provide feedback, and adjust your workouts based on the equipment you have available, check out our Online Coaching Program! 

Some of our clients are avid cyclists and their coaches design workouts around their biking schedule:

Our coaching program changes lives. Learn how!

2) Exercising at home and need a plan to follow? Have questions you need answered? Join Nerd Fitness Prime!

Nerd Fitness Prime is our premium membership program that contains at-home exercise routines, live-streamed workouts with NF Coaches, a supportive online community, group challenges, and much more! 

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Option #3) Become part of the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out from home” guides.

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Have fun out there, and ride safe, cycling friend!

-Steve

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