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    Nano Workouts: Get in Shape and Lose Weight During Everyday Activities
    Nano Workouts: Get in Shape and Lose Weight During Everyday Activities
    Nano Workouts: Get in Shape and Lose Weight During Everyday Activities
    Ebook122 pages1 hour

    Nano Workouts: Get in Shape and Lose Weight During Everyday Activities

    By Joakim Christoffersson

    ()

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    About this ebook

    WORKOUT ANYTIME ANYWHERE
    Follow the clever and fun approach to exercise in this book and you’ll discover how everyday activities can quickly and easily be transformed into workout opportunities. Turn all idle moments in life into exercise opportunities, such as:
    • Bathroom
    • Living room
    • Kitchen
    • Shopping
    • On the phone
    • Office
    • Bedroom
    There’s no need to go to the gym if the time you dedicate to brushing your teeth and riding the bus is also spent building muscle and burning fat. The wide range of exercises in this book works every part of the body, and when done here and there throughout your day produce a toned, healthy physique.
    LanguageEnglish
    PublisherUlysses Press
    Release dateAug 6, 2013
    ISBN9781612432052
    Nano Workouts: Get in Shape and Lose Weight During Everyday Activities
    Author

    Joakim Christoffersson

    Joakim Christoffersson runs the website nanoworkout.com and is the inventor of the Nano Workout fitness program.

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      Book preview

      Nano Workouts - Joakim Christoffersson

      Introduction

      When I left my safe and secure 9-to-5 corporate job to start my own company, I also said goodbye to fixed hours and easy access to gym facilities. What happened next is what happens to most entrepreneurs: I became CEO, CFO, secretary, janitor, and everything in between. I was inundated with work and suddenly found myself with no time to exercise. My personal maintenance was deprioritized and my life became a series of never-ending to-do lists.

      I have always worked out in one way or another. I have a competitive background in jiu-jitsu and played handball at a fairly high level; I’ve been a runner and kicked ass in Muay Thai; and I’ve been involved in table tennis, swimming, and kickboxing. But after a few hectic months of relentless hard work, I realized that I was spending most of my time in front of a computer, and I couldn’t see that changing anytime soon. It was time to activate the creative part of my brain and come up with a solution before things got out of hand.

      During my corporate life, I had often done exercises while on endless conference calls. I found that even though I was working, I could simultaneously get in some physical exercise. Sure, my colleagues sometimes thought I looked funny when I did push-ups while wearing a headset, but I’ve never really cared about that. Exercise is exercise, and if they wanted to sit back and watch their bellies grow, that was their problem and not mine.

      I started to wonder if I could take this multitasking idea and expand it to all areas of my workday. If so, what exercises would match up with what situations? I now analyzed all the work-related tasks I found myself in, trying to come up with different ways to customize an exercise for each distinct situation. These multitasking sessions were the beginning of Nano Workouts.

      I began adding more exercises to my extended workday and was pleased to see that my fitness improved. My Nano Workouts were paying off. I started to create a basic list of exercises one could do throughout the workday. As my notes grew, I enlisted my good friend (and workout enthusiast) Ola Gribbling to help structure and expand the list. Two years later, I can’t remember the last time I was in such good shape. I should probably also add that I have a full-time job and run a business on the side. I have a jam-packed schedule but now I know how to manage my time and find small gaps in my day for Nano Workouts.

      JOAKIM CHISTOFFERSSON

      CHAPTER 1

      AN ACTIVE LIFESTYLE

      The biggest battle you have to win if you’re going to achieve a healthy lifestyle is without a doubt the mental one. Old habits are hard to break, but at the same time, you can’t change your lifestyle overnight. Change must be allowed to take its time.

      If you jump straight from a sedentary lifestyle into a highly active life you risk injury and/or burnout. Take your time and think long-term. Don’t exercise to get in shape for the next swimsuit season, but make small incremental changes so you can be sure you can maintain an active lifestyle for a long time to come.

      ATTITUDE

      Although the battle is in your mind, the way to win it is to get your body moving. Start by always taking the stairs, no matter what—even when carrying heavy groceries. Taking the stairs once won’t make any difference but when added up over the course of a year it will really count for a lot. Make this your first mental victory: You are suddenly the kind of person who takes the stairs instead of the elevator. Elevators are for lazy people. Continue this train of thought and make small changes wherever possible; park your car farther away from your destination than necessary or get off the bus a stop earlier. Make sure you never sit passively in front of a desk for more than one hour

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