Avengers Workout

Captain America: The Winter Soldier opened this past weekend to great (and well-deserved) fanfare!

And each time a new Marvel movie is released, legions of geeks return to the proverbial well to re-watch all the cinematic superhero goodness that has come before.

Undeniably, the crown jewel of the “phase 1″ Marvel Cinematic Universe is The Avengers. An incredible movie, and one that cemented the fact that high quality, epic superhero films are not only possible… but also financially lucrative beasts that are here to stay!

So why is slipping into the warm embrace of a fan favorite movie you have seen so many times so gosh-darned fantastic?

Well… first off, because the movie is ridiculously good. More importantly though is the fact that not only can you repeat the lines, but you already know what is going to happen; therefore you can multi-task during a viewing and not feel cheated! So why not turn this fan indulgence into an opportunity to further your own superhero physique with The Avengers Workout?!?

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TableTop Day Logo

Another year, another International TableTop Day gone by.

And because it can’t all be fitness, I wanted to take today to put the “erd” back in the Jerd with a bit of a recap.

Saturday, April 5th marked the 2nd annual TableTop Day; to celebrate I took a road-trip up to Toronto, Canada to meet some Internet friends and play a bunch of games!

TableTop Day

Video games are awesome.

Anyone who tries to tell you differently should not be trusted (#JerdProTip)! But that doesn’t mean I don’t also have an immense love of rolling dice, slinging cards and crushing my enemies having fun with friends!

This Internet-based holiday was the perfect chance to step away from the keyboard and controllers and to remind myself of just that.

The brain child of Wil Wheaton and the fine folks over at Geek & Sundry, TableTop Day is a celebration for all the fans of tabletop gaming, young or old. In their own words it is “a single day where the whole world is brought together in a common purpose of spending time together and having fun.”

Last year there were over 3,100 official TableTop Day gaming events in 64 countries worldwide!

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How To Measure Your Body Fat Percentage 1If figuring out your optimal weight is difficult, then trying to understand body fat percentages can be downright impossible! It’s tough to calculate, tougher to track, and often misunderstood.

So I am going to do my best to answer some pretty common questions:

  • What the %@$# is body fat percentage?
  • How much body fat should I have?
  • When is it important to calculate it?

This is a bit of a dry topic, so I am going to do my best to not ramble on and on like normal be concise as possible, and if you make it through to the end I have a prize for you. So let’s get going!

What Is Body Mass Index (BMI)?

How To Measure Your Body Fat Percentage - BMI

Even though I feel that the Body Mass Index (BMI) is outdated (and basically a waste of time), I wanted to start with this as it is still a common measurement taken in the healthcare industry here in the United States.

If you go to a doctor for a check-up, they will probably calculate your BMI.

Body Mass Index uses something called the Quetelet Index to determine whether you are underweight, normal, overweight, or obese by calculating the ratio of your height to weight.

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Nerdcore-Fitness-102-Basic-Workout-Level-Up3.jpg

Here we are folks, the top floor of the Nerd-Core Fitness 102 Basic Program!

Over the past couple of weeks I’ve laid out two at-home, body weight workouts (Basic Workout Day 1 & Basic Workout Day 2) for all you loyal Jerdlings which I’m sure you’ve added to your weekly program… (you have started banging these out, right?!?) Well it’s time to finish it out, so here is the final entry into the basic program!

Are you just starting out? Then give the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout) a shot first!

The 102 basic program is designed to help get you moving along your Heroes Transformation journey, get you used to the rigors of regular exercise and help to get your body into real-life superhero shape! After 5-6 weeks of these workouts you should be feeling substantially more fit (assuming you are eating reasonably well; if you need some tips you can start here: The Basics of Healthy Eating)!

Now, are these workouts going to get you ripped like Batman? No, of course not… but remember that the caped crusader didn’t start off fighting the Joker on his first night of fighting crime, he built himself up slowly and methodically. It’s going to take a little while before you are punching evil in the face, but this is a great start.

All you need is a desire to improve yourself and the commitment of a little time and discipline.

Now let’s get to it, shall we?

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There’s no stopping the “Heroes Transformation” train! Time to keep leveling up your fitness!

Last week we introduced the first workout in the new series of at-home, body weight exercises (Nerd-Core Fitness 102 – Basic Workout Day 1), hopefully you’ve given them a shot and are ready to add another upgraded routine into your workout schedule!

Just starting out? Then be sure to give the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout) a shot first!

The 102 series of workouts will get you feeling substantially more fit (assuming you are eating reasonably well; if you need some tips you can start here: The Basics of Healthy Eating) and further along the way to transforming yourself into a real-lie superhero!

All you need is a desire to improve yourself and the commitment of a little time and discipline.

Now let’s get to it, shall we?

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Nerd-Core Fitness 102 – Basic Workout (Day 1)

by Jeff “The Mighty Jerd” Mueller 02.14.2014 Nerd-Core Fitness

It is time to level up your ”Heroes Transformation” my loyal Jerdlings! Hopefully you have had success with the Nerd-Core Fitness 101 beginner workouts (Upper Body, Lower Body, Total Body & Ab Workout) and are banging them out pretty quickly! After 3-4 weeks you should be cruising through them with relative ease, and be ready to change things […]

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How To: Track Your Progress

by Jeff “The Mighty Jerd” Mueller 02.06.2014 Health & Fitness

When I look at successful people – those who have lost tremendous amounts of body fat, gained serious levels of muscle, developed high levels of athletic prowess, or built successful business and lifestyles for themselves – there is one important thing that, despite their vastly different goals and results, they all seem to do. They […]

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How To: Warm Up Properly…

by Jeff “The Mighty Jerd” Mueller 01.27.2014 Health & Fitness

… And Avoid Injuries We all want to get done with our workouts as quickly as possible. We have games to play, comic books to read and things we want to accomplish in life and the more time we spend in the gym means less time doing all that fun stuff right?!? I get it… […]

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And Now For Something Completely Different…

by Jeff “The Mighty Jerd” Mueller 01.17.2014 Uncategorized

There’s no Friday fitness article this week kids… Now before you get all heart-broken that your pal the Jerd has forsaken you, that doesn’t mean there won’t be some fitness wisdom being handed down to you, it’s just going to be in a different form than you might be used to. Geekend Hangout – Fitness […]

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How To: Develop Super Heroic Willpower

by Jeff “The Mighty Jerd” Mueller 01.10.2014 How To

It’s a new year, so inevitably everyone is talking New Years Resolutions and about Building Positive Habits. And while we might know what we want to do and what’s most important to us, a lot of times acting on that knowledge is really difficult! Because willpower. I don’t care if you are a super hero […]

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How To: Build Positive Habits

by Jeff “The Mighty Jerd” Mueller 12.23.2013 How To

We are fast approaching that time of year when not only will visions of sugar plums dance in your heads, but so will New Year’s Resolutions! So I wanted to take the last article of 2013 and get everyone prepped for 2014! I’ve talked about how to not suck at New Year’s Resolution before, and […]

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Iron Rations: Sausage and Peppers

by Jeff “The Mighty Jerd” Mueller 12.13.2013 Iron Rations

Not every meal has to take copious amounts of prep time nor be 100% clean. You don’t even always have to be a whiz in the kitchen. That’s right. You can make a healthy, delicious, low-calorie meal even if you suck at cooking! Who woulda thunk it?!? Sausage w/ Peppers and Onions There are so […]

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How To: Give Awesome Gifts

by Jeff “The Mighty Jerd” Mueller 12.06.2013 How To

Gifts. Every holiday season it is the same thing. The wrapping paper Yin and Yang. The joy of receiving cool stuff (and the occasional ugly sweater from your crazy Aunt Helen) coupled with the soul-crushing despair of never knowing what to get for the important people in your life. It can be really stressful, that’s […]

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Iron Rations: Chicken Lettuce Wraps

by Jeff “The Mighty Jerd” Mueller 11.22.2013 Iron Rations

I’ve been getting requests for more healthy recipes, so in today’s installment of Iron Rations we are going to look at an exceptionally tasty (and simple) recipe that works great as an appetizer or light lunch. As I continue to say, eating clean and healthy is the most important aspect of any fitness regimen. No […]

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How To: Cheat On Your Diet (And Not Feel Guilty)

by Jeff “The Mighty Jerd” Mueller 11.13.2013 Health & Fitness

“Cheat meal.” I am sure you’ve heard the term; whether in an article, interview or show. When you get your diet under control and start eating clean (remember, this means your long-term eating habits not a short-term fix… those don’t work!), eventually you will encounter this oft misunderstood concept. So I want to break down […]

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How To: Become a Real-Life Superhero Pt 2

by Jeff “The Mighty Jerd” Mueller 11.06.2013 Health & Fitness

Several weeks ago I started to define the process that governs how to actually “Go from geek to real-life superhero” in How To Become a Real-Life Superhero Pt 1 (if you haven’t read it, take a few minutes and catch up now!) So today I want to continue explaining what I mean when I say I […]

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The Heroes Transformation – Stunt Work

by Jeff “The Mighty Jerd” Mueller 10.30.2013 Heroes Transformations

This website started with a single idea – That if my fellow geeks and nerds were introduced to physical activities that were both mentally engaging and fun, that they would be more inclined to get off their couch and exercise. Originally I envisioned doing a web-series on YouTube where I traveled around finding geeky physical […]

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