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ghosthunthq · 4 years

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Oliver is autistic, I will die on this hill

by @snavej

Noun

hill to die on (plural hills to die on)

(idiomatic) An issue to pursue with wholehearted conviction and/or single-minded focus, with little or no regard to the cost.

X~X~X

And so our story begins…

Okay, so if you’ve been around the fandom on Tumblr/Fanfiction.net, you will probably have seen me write “Oliver is autistic, I will die on this hill” on a post or story. If you have not, then, you have now. Congrats.

I came to this revelation maybe three years ago now. I had been in a discussion with some fandom friends and something in the conversation had made me wonder if Oliver was autistic.

We’ve all seen the cliche representations of autistic people in the media, especially those coded as such without explicit confirmation. For example, Sheldon Cooper from the Big Bang Theory. These characters are often there for comedic value, where we, the audience, laugh at them for their disability. The shows get away with it because they never explicitly state the character is autistic.

I’m getting off track already.

So after the discussion mentioned before, I went away and began my research - to Google! Now, I have to admit, part of my curiosity regarding this matter is because I have been told I write Oliver well. Personally, I feel I write him a little OOC, but I like how I write him so it doesn’t bother me. I write Oliver as a version of myself. So my thought patterns at the time were that if Oliver was autistic, could I be too?

Oh yes, you thought you were just here for an educational piece about autism? Nope, you’re getting the whole damn story as to why I will die on this hill.

So I did my research and I found lists of signs of autism. I devoured internet articles and soon it was all I was interested in. I even bought a book titled ‘Aspergirls’ by Rudy Simone (who is autistic). If any of you read this piece and start wondering if you’re autistic (and you’re female, more on gender later!), I cannot recommend this book highly enough. I literally cried reading it.

The signs!

Okay so what are all these signs, let’s start a list! Autistic people can have:

Rituals that they refuse to change,

Odd or repetitive movements,

Unusual sensory reactions,

Be clumsy or awkward,

Nervous in large social groups,

Have a hard time making friends,

Speak in unusual ways or with an odd tone of voice,

Talk only about themselves/their interests,

Have narrow, often obsessive interests,

Want to be alone, or want to interact but not know how,

Avoid eye contact,

Have a hard time understanding body language,

Have trouble understanding other people’s feelings or talking about their own feelings,

Poor/abnormal posture, often sit on chairs oddly,

Trouble with left, right and other directions,

Large or unique vocabulary,

Lack of organisation,

Intense compassion/empathy,

Intense anger or no anger at all,

Connections with animals,

Difficulty understanding pop culture, styles, trends, etc.

Rigid in their ways,

Easily distressed,

Delayed speech and language,

Lack of imitation of others or imaginative play,

Indifferent to the feelings of others,

Sensitive to light and sound,

Self-stimulatory behaviours (stimming)

Echolalia (repeating or echoing words or phrases)

Unusual emotional responses,

Meltdowns,

Responds adversely to physical affections,

Does not initiate conversation,

Very poor diet,

Frequently walks on tiptoes,

Socially withdrawn/socially awkward,

Self-injurious behaviour,

Makes irrelevant remarks,

Difficulty with abstract language and concepts,

Need for sameness,

Severe upset when routines are disrupted,

Attachment to unusual objects,

Fascination with spinning objects,

Good memory for repeating lists or facts,

Unlikely to discriminate against someone on basis of race/gender/age etc.

Unlikely to give superior status to the wealthy or those high up in an organisation,

Have their own set of values,

Can hyperfocus,

Struggle to separate themselves from their work,

Lack the ability to filter information received,

Alexithymia - the inability to describe emotions in a verbal manner,

Likes patterns, putting things in order,

Often limits diet,

Often wears the same clothes,

Black or white thinking,

Auditory processing disorder…

Okay, I’ll stop there. I could probably go on if I wanted to, because although I’ve written a lot of things there, these are all manifestations of the clinical diagnosis criteria.

X~X~X

Diagnostic Criteria for 299.00 Autism Spectrum Disorder

Persistent deficits in social communication and social interaction across multiple contexts, as manifested by the following, currently or by history (examples are illustrative, not exhaustive; see text):

Deficits in social-emotional reciprocity, ranging, for example, from abnormal social approach and failure of normal back-and-forth conversation; to reduced sharing of interests, emotions, or affect; to failure to initiate or respond to social interactions.

Deficits in nonverbal communicative behaviours used for social interaction, ranging, for example, from poorly integrated verbal and nonverbal communication; to abnormalities in eye contact and body language or deficits in understanding and use of gestures; to a total lack of facial expressions and nonverbal communication.

Deficits in developing, maintaining, and understand relationships, ranging, for example, from difficulties adjusting behaviour to suit various social contexts; to difficulties in sharing imaginative play or in making friends; to absence of interest in peers.

Specify current severity:

Severity is based on social communication impairments and restricted, repetitive patterns of behaviour.

Restricted, repetitive patterns of behaviour, interests, or activities, as manifested by at least two of the following, currently or by history (examples are illustrative, not exhaustive; see text):

Stereotyped or repetitive motor movements, use of objects, or speech (e.g., simple motor stereotypes, lining up toys or flipping objects, echolalia, idiosyncratic phrases).

Insistence on sameness, inflexible adherence to routines, or ritualized patterns of verbal or nonverbal behaviour (e.g., extreme distress at small changes, difficulties with transitions, rigid thinking patterns, greeting rituals, need to take same route or eat same food every day).

Highly restricted, fixated interests that are abnormal in intensity or focus (e.g., strong attachment to or preoccupation with unusual objects, excessively circumscribed or perseverative interests).

Hyper- or hyporeactivity to sensory input or unusual interest in sensory aspects of the environment (e.g. apparent indifference to pain/temperature, adverse response to specific sounds or textures, excessive smelling or touching of objects, visual fascination with lights or movement).

Specify current severity:

Severity is based on social communication impairments and restricted, repetitive patterns of behaviour.

Symptoms must be present in the early developmental period (but may not become fully manifest until social demands exceed limited capacities, or may be masked by learned strategies in later life).

Symptoms cause clinically significant impairment in social, occupational, or other important areas of current functioning.

These disturbances are not better explained by intellectual disability (intellectual developmental disorder) or global developmental delay. Intellectual disability and autism spectrum disorder frequently co-occur; to make comorbid diagnoses of autism spectrum disorder and intellectual disability, social communication should be below that expected for general developmental level.

Note: Individuals with a well-established DSM-IV diagnosis of autistic disorder, Asperger’s disorder, or pervasive developmental disorder not otherwise specified should be given the diagnosis of autism spectrum disorder. Individuals who have marked deficits in social communication, but whose symptoms do not otherwise meet criteria for autism spectrum disorder, should be evaluated for social (pragmatic) communication disorder.

Taken from: https://www.cdc.gov/ncbddd/autism/hcp-dsm.html

X~X~X

Back to the story

So I went to my doctor after all of this reading. I was convinced. Nothing had ever made so much sense to me in my entire life as reading about autism.

I was, at this point, what people in the autism community call “self-diagnosed”. Now I was lucky, I could go on to get a “proper” diagnosis. Not everyone is as lucky. Many doctors do not believe that girls/women can be autistic. Many doctors do not believe that ethnic minorities can be autistic. Many doctors do not believe adults can be autistic. In some countries, people do not have free healthcare and so they cannot afford a diagnosis. There are many reasons why people can’t/won’t get diagnosed.

The point I’m trying to make is that if you see someone posting about being self-diagnosed, don’t be all “oh but a doctor hasn’t said it so you’re not”, because that person does not need your doubt and it does not help anyone. Their self-diagnosis helps them to navigate their life and it does not hurt anyone. Honestly, the amount of people that are “wrong” about their self-diagnosis is probably very small, and those that are probably have some other kind of neurodivergent condition such as ADHD.

Anyway, my doctor gave me a form to fill in, a questionnaire. A series of questions aimed very much at the male expression of autism. I felt horrible at the time, because I knew exactly how to answer these questions to fill the boxes required. I knew because I had read so much about autism that I knew what they wanted to hear.

I filled it in honestly. I scored highly enough anyway.

My doctor did not know who to refer me to. She had never had to refer an adult before. She asked around and found out what to do; I got put on a waiting list.

A while later, at work, I found out I could get tested privately and work would pay for it. Oh, how I love my job. I spoke to someone who had been the manager of another employee who had gone through the process. That helped.

I talked to the man who was supposed to be the disability advisor, he made me fill in the same questionnaire that my doctor did. I filled it in again.

I was on another waiting list.

The advisor had also recommended me a book, which I bought and read and hated. The language used very much implied that I would never be ‘great’, just ‘coping’. It was written by a neurotypical person. I told the advisor by email that this book was stupid and damaging. He did not reply.

Months later, the private assessment happened. I spent an entire day with a clinical psychologist and a speech and language therapist. My parents and manager came too. I answered questions, had to explain things to them, made up stories with random objects. My parents, mainly my mother, talked about my childhood.

At the end of it all, they decided I was autistic.

I was ecstatic.

The day before, a person at work said I was a hypochondriac. One of those people who read about conditions on the internet and convince myself that I have them. I still do not talk to that person.

Finally, everything made sense. Finally, I had a reason why people made fun of me for reasons I could not fathom. Finally, my weirdness had a name.

X~X~X

The Gender Issue

So there is a ‘gender issue’ with autism and it’s diagnosis. Everything is aimed at young (white) boys. It’s designed for the stereotype of the young boy who likes to collect trains. And that’s why there are five times as many autistic boys in comparison with girls.

People of colour, women and girls are very often undiagnosed or misdiagnosed.

Generalised anxiety disorder, depression, OCD, social anxiety disorder, panic disorder, various eating disorders, borderline personality disorder, ADHD…

The list goes on.

Now, that’s not to say many girls don’t have these things. Often they do. But often they have those and autism.

I very much doubt there is five times as many autistic boys. I think there are just a hell of a lot of women and girls who are undiagnosed.

Why this disparity? Well, autism presents differently in girls, or perhaps, society sees it differently.

When a young boy is quiet and withdrawn, happy to play by themselves, something is wrong. When a girl is quiet and withdrawn, she’s just shy. There’s also a lot of evidence to suggest that girls are a lot better at masking their autism.

Essentially, due to the societal pressure on young girls, they hide their autism and mimic their peers. That’s why the most common time for a woman to get diagnosed with autism is when she has children of her own and they’re getting diagnosed.

Is it genetic? There’s no strict evidence of an ‘autistic’ gene, I don’t think. But its quite common. When I was getting tested, I gave the previously mentioned book to my mother and said, “Hey, can you read this, I think I have this”. My mother read the book and told me she thought she had given it to me. She got tested two months ago.

I also look at my father and see many of the traits. But he has no interest in getting tested.

If you’re intersted, google “autism in girls” or something similar, there are plenty of resources.

The result

So I have my diagnosis, my work is fully informed. I am now protected by the Disability Act. I can’t use disabled parking spaces, but some autistic people can, if they need it.

What does this mean for me? It means that my employer has to make adjustments for me to make me comfortable for work. Changing the lighting, giving me a quiet place to work, working with me on deadlines and stuff. They know now (officially) that I have issues with auditory processing, and that they should take that into account.

I’m lucky, my employer has been good about this, and it is in their interest to. Autistic people can be an asset to any company. They are often experts in their chosen field and will work solidly on stuff they enjoy.

Lots of autistic people are not as lucky. They are one of the highest unemployed groups. Workplaces are full of unwritten rules that are hard for autistic people. This brings me on to…

Autism Acceptance Month

April is Autism Acceptance Month. You may see this as Autism Awareness Month in some places. But I don’t like that. “Awareness months” and “awareness days” are often reserved for horrible diseases like cancer, for which we want a cure.

There are a lot of resources out there from damaging institutions this month, such as Autism Speaks. They are advocating for a cure and also promote ABA (a type of ‘therapy’ that is disgusting and should not be allowed). If you take anything from all this, please do not support Autism Speaks.

There is no cure for Autism. It is a developmental disorder. It’s not a disease.

If you wanna do something for Autism Acceptance Month, there are some resources here: https://www.autism.org.uk/get-involved/world-autism-awareness-week.aspx

But what about the vaccines?

Of course, I cannot talk about autism without mentioning the vaccines!

In the 90s, about 1 in 150 children were diagnosed with autism, by the early 2000’s, this went up to 1 in 68. One of the big things that had changed in this time was the number of vaccines children had.

There have been many studies regarding autism and vaccines. And there was one that said there was a link between autism and vaccines. In this study, there were 12 subjects.

Now I do statistics for a day job. So I can tell you categorically, that 12 subjects for a study is not enough for decisive proof. The person who did this study was struck off and rightly so.

But the media got hold of this idea.

And so the anti-vaxxers rose up, refusing to vaccinate their children from deadly diseases because obviously, being autistic was worse than being dead.

In summary, vaccinate your children.

Side note, I, as an autistic person, am allowed to make jokes about vaccines. For example, I received some vaccinations before travelling and joked with the nurse that I was ‘topping up my autism’. This is funny because we both knew it was wrong.

‘Autistic person’ vs ‘person with autism’

This one is a tricky one. I’ve seen arguments both ways.

‘Person with autism’ puts the person first, but also makes the autism sound like an accessory.

‘Autistic person’ puts the disability first, but you can’t separate the person from the autism, it’s intrinsic to who they are.

Basically, this is up to the person. If they prefer one way or the other, use it. It’s like pronouns, you use what the person you’re talking about asks you to use.

Personally, I’m not too fussy, but I lean towards ‘autistic person’.

Asperger’s vs Autism

Asperger’s was merged into the general Autism diagnosis criteria a while back. Asperger’s is what is sometimes called ‘high functioning autism’. The autism community do not like the term ‘high functioning’ because it denies aid, in the same way that ‘low functioning’ denies agency. The criteria for ‘low functioning’ is having an IQ under 70. So it’s quite broad.

Also people who have been classified as ‘high functioning’ don’t necessarily function well in everyday life without help.

Also, Hans Asperger’s was a bit of a knobhead, so a lot of people don’t like using his name.

Headcanons

A headcanon is a fan’s personal, idiosyncratic interpretation of canon, such as habits of a character, the backstory of a character, or the nature of relationships between characters. The term comes from the fact that it is the canon that exists in a fan’s head.

So when I say ‘Oliver is autistic’, this is my personal headcanon. Do I want it to become fanon? Yes, of course, I do. In the same way, I love that Yasuhara x Gene has become popular (for which I take full responsibility).

But if you disagree with it, that’s fine. You’re allowed to do that. I will not think any less of you for it. Because at the end of the day, the author has not come out and said ‘Oliver is autistic’.

Personally, as an autistic writer, who has always written some of her characters as autistic, whether she knew it or not, I suspect the author of Ghost Hunt might be an undiagnosed autistic person. Because Oliver is not the only person I recognise traits in… But that’s for another day.

If you only take one thing away from reading all of this, then let it be this:

If you’ve met one autistic person, that’s it. You have met ONE autistic person.

We’re all different, just like everyone else.

And now for what you’ve all been waiting for…

Continued in Part TWO

#Ghost Hunt #oliver davis #GHW2020 #snavej #autism #GHHQ #submission

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lindafrancois · 3 years

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The Ultimate Guide for Functional Fitness: Exercises and Workout Plans

So you want to learn about functional fitness?

Great!

We create strength, balance, and flexibility workouts as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn about functional fitness.

Have a Nerd Fitness Coach build a custom workout for your exact situation! Learn more here.

Here’s what we’ll cover to answer the question: “What is Functional Fitness?”

What is functional fitness and why is it important?

What are the best functional fitness exercises?

What is a functional fitness training workout?

Is CrossFit functional fitness?

How to build functional fitness (Next steps)

Let’s do this!

What Is Functional Fitness and Why Is It Important?

Functional fitness means training your body for everyday activities, and to make daily motion easier and safer.

When we practice functional fitness, it’s for activities like:

Carrying groceries

Picking up small children

Walking in nature

Being mobile on the floor

Fighting off sharks

Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it.

We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running.

Personally, I like to think of it as becoming “antifragile,” or being able to physically handle the chaos of life.

So for functional fitness, we prioritize natural movements (squats, pull-ups) over exercises that are done on a machine (leg presses, lat pulldown).

Here’s the rationale: in your everyday life, you probably won’t find yourself in a situation where you have to push weights along a guided track…while seated:

But you’ll probably find yourself in a situation where you have to lift an object from the floor, then raise it above your head, like loading your luggage into the overhead bin on a plane.

So it makes sense to practice:

And this too:

Here, the kettlebell is substituting for an object you may have to pick up and lift during your everyday life: a book, a pet rabbit, a cursed golden idol, etc.

It’s why we encourage free weights instead of machine use, because free weights force you to balance and control objects just like you have to in day-to-day life.

Another thing to consider for functional fitness: “compound exercises.”

Compound exercises require more than one muscle group working together for the exercise (squats, pull-ups), so they replicate the way your body actually moves. This would be different from isolation exercises like biceps curls, which more or less train JUST your biceps muscles to move one particular way.

Since functional fitness seeks to improve your body’s ability to work as one unit, compound exercises are encouraged!

As they say, variety is the spice of life.

Let’s give you one last example of functional fitness.

Compare running on an elliptical vs going on a short hike:

Both will get your heart rate up.

But a hike will challenge your stability and balance as you move over uneven terrain. The elliptical, on the other hand, provides a repetitive motion over and over.

There is a time and a place for both, but it’s important to introduce variety and instability if your goal is to develop all-around functional fitness.

What’s that? You want exact exercises to try?

You got it!

The 10 Best Functional Fitness Exercises

A functional fitness workout prioritizes natural movements that help us conquer the obstacles and tasks faced in our everyday life.

Here are the best Functional Fitness Exercises:

#1) Squats

Squats are one of the most fundamental functional movements in our lives.

Getting off the ground, moving in and out of chairs, and shoveling snow will all be easier after a regular squatting practice.

Simple bodyweight squats are a great way to get started, but if this is too tough at first, start with assisted bodyweight squats:

Once you get comfortable with a regular bodyweight squat, you can start incorporating weights, like with a goblet squat:

If you build up to a 30-pound dumbbell, this move can replicate picking up a small child off the ground. Practical and functional if you’re a new parent.

2) Deadlifts

Speaking of picking up stuff off the ground, let’s talk about the deadlift as a part of functional fitness.

Moving furniture, grabbing bags of dog food, and taking a sleeping child to bed are all forms of the deadlift. When you start to incorporate the deadlift into your life, you make all these movements easier (and safer).

If you’ve never deadlifted before, it can be a little intimidating. A good place to start might be the Romanian Deadlift with very light dumbbells:

If you’re looking for other deadlift variations, or you want to make sure you have proper form, read our full guide with step-by-step instructions on how to deadlift safely.

#3) Overhead Press

The overhead press is another exercise that will provide benefits in daily life:

Placing a cast iron skillet into a top kitchen cabinet

Hoisting luggage into the top bin when flying

Showing off the piece of the Triforce you just scored

Performing the overhead press will not only increase your upper-body strength, but it will also strengthen your core, since you balance and stabilize yourself while standing and lifting. Compare this to the bench press, where the bench itself offers support during the movement.

Again, some lightweight dumbbells are a great starting point if you’re just getting started:

Make sure you read our full guide on how to perform the overhead press for more variations and tips for progression.

#4) Farmer’s Walk

The farmer’s walk is really simple: pick up a couple of weights and walk.

To up the difficulty, pick up more weight. Or walk further.

Very basic, yet very functional, because most of us carry objects from one place to another all the time.

When performing the farmer’s walk:

Pick the weight up with a good form

Keep a tight posture with your shoulders back

Take small, manageable steps

That’s it.

The farmer’s walk will challenge your arms, back, shoulders, core, and grip.

Being able to lift and carry heavy objects is about as functional as you can get.

#5) Bear Crawl

When we’re young, it’s a given that we’ll be mobile on the floor.

As adults, eh, not so much. The only interaction with the floor comes from us standing on it. We won’t even sit on it without a chair helping us.

Not very functional.

Enter the bear crawl…

To perform the bear crawl:

Begin in a tabletop position.

Bring your knees up, so they hover.

Using opposing arms and legs (ex: right arm, left leg), take a small step forward with each limb. You want to use small steps so your torso is stable, instead of rocking side to side.

Repeat on the opposite side.

It’ll look like this:

#6) Walking Lunge

The walking lunge is going to provide lower body strength, as well as balance, for when you come in and out of the movement.

To perform a walking lunge:

Stand with a shoulder-width stance.

Step out with your right leg.

Lower your hips until your back leg’s knee almost touches the ground.

If you stepped out far enough, your front knee won’t extend past your toes.

Explode forward and up by pushing off with your back leg and up with your front leg.

Bring both feet together, and then step forward with your other foot and repeat.

#7) Pull-Ups

When discussing the best functional fitness exercises, we can’t neglect your “pull” muscles.

Being able to lift yourself up is very functional, and may save your life if you’re being chased by velociraptors.

If you can’t quite get your first pull-up yet, an inverted bodyweight row will help you build strength until you can.

#8) Kettlebell Swing

The kettlebell swing is an explosive full-body movement that focuses on building strength with your hip hinge.

How to perform the kettlebell swing:

Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.

Swing the kettlebell behind you, then get ready to jump up.

Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.

Reverse the movement and bring the kettlebell back down and behind you.

Repeat.

If you want more tips for training with a kettlebell (a great tool for functional fitness), then check out “The 20 Minute Beginner Kettlebell Workout.”

#9) Push-Ups

Push-ups, the ole fitness staple. But being able to hold yourself firm in a straight line (don’t sink), while pushing yourself up will create a lot of core strength. And a great functional exercise.

Plus, you can add some variation to level them up, creating a more dynamic exercise.

For example, you can do dive bomber push-ups:

#10) Step Up

It doesn’t get much more functional than going up steps. Life doesn’t always provide us with elevators.

If this seems too easy, start mixing weights into the practice:

BONUS: #11) Handstands

On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand are central to functional fitness.

And…ah…you need both hands to do it…unless you’re Luke Skywalker:

We have a full guide that will walk you through getting your first handstand, from simple wrist stretches:

All the way to handstand push-ups:

Are you doing these moves correctly? A good way to check would be to record a video of yourself and match it against the gifs and videos here. If they look close, you’re doing great!

The other option would be to have a trained professional review your form, which we can do in our 1-on-1 Online Coaching Program!

Our spiffy mobile app lets you send a video of your training directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which can improve your functional strength!

Have a Nerd Fitness Coach build you a functional fitness workout and check your form! Click here to learn more!

What Is a Functional Fitness Training Workout?

Now that we’ve gone over specific functional fitness exercises, let’s pull them together to build a workout routine!

For most beginners, I recommend creating a full-body practice at first, which includes:

Quads (front of your legs).

Butt and hamstrings (back of your legs).

Chest, shoulders, and triceps: (“push” muscles).

Back, biceps, and grip ( “pull” muscles).

Core (abdominals and lower back).

Since we prioritized compound exercises in today’s post (because they are more aligned with functional fitness), our muscle groups will overlap when we build our routine.

That’s a good thing.

Using the exercises covered earlier, our Functional Fitness Workout could be:

Quads: Bodyweight Squats

Butt and hamstring: Deadlifts

Chest, shoulders, triceps: Push-ups

Back, biceps, and grip: Pull-ups

Core: Bear Crawl

That’s it! If you start doing this once a week you’ll be well on your way to building functional fitness.

If you want to do this twice a week, maybe switch out some exercises:

Instead of push-ups, try the overhead press

Instead of squats, try lunges

Instead of pull-ups, try bodyweight rows

One important point: no matter what routine you pick, always warm-up first!

It can be simple arm circles:

Or some jumping jacks:

Warming up is important because we want your muscles engaged and loose before we jump right into our training. So warm-up for about 5 minutes before jumping into your workout.

As long as you include your warm-up, you now have what you need to start your training.

If you want more help building a functional fitness practice, I have a couple resources for you:

How to Build Your Own Workout Routine: our guide will walk you through building your own training practice. We’ll teach you what exercises you should do, how many sets and reps you should perform, and how often you should work out. It’ll help you start performing functional fitness exercises today.

Our 1-on-1 Online Coaching Program: if you want a more customized approach for your exact situation (kids, an old injury, you turn into a werewolf once a month), then check out NF Coaching. We’ll build you an exact plan of attack on how to become a functional fitness master.

Have a Nerd Fitness Coach guide your functional fitness training! Learn more here.

Is CrossFit Functional Fitness?

CrossFit claims to support “functional movements” by using “safe, effective and efficient movements similar to those you use every day in life.”

So yeah, that does sound like what we’ve been talking about this whole time.

The difference with CrossFit is the intensity. It’s something we highlight in our Beginner’s Guide to CrossFit.

CrossFit does promote functional fitness. It’s why you’ll see people carrying sandbags, flipping tires, and wielding sledgehammers at CrossFit gyms:

But the intensity is another noteworthy aspect of CrossFit. Workouts are done in a group setting, with people cheering you on.

While this can be great for motivation, it can be less great when trying to move at your own pace and train with proper form.

Now, this is a generalization, and all CrossFit gyms will have their own characteristics and culture.

If you’re curious, it doesn’t hurt to walk through the door of your local CrossFit gym – just make sure you read our Crossfit Beginner Guide first. I’m sure they’d love to see you and show you around.

How to Build Functional Fitness (Next Steps)

We’ve covered a lot of different ways to increase and build functional fitness.

But our article barely scratched the surface:

Gymnastic rings would be a great way to promote functional fitness.

Working your way towards your first handstand is fun strength practice.

A yoga routine could also be considered as “functional.”

A hike would be a great way to prepare for traveling through natural landscapes.

Also, let’s not get close-minded here. Being strong will help you navigate the world in front of you, so in that sense, any form of strength training could be considered “functional fitness.”

So would parkour, which has you traveling through urban landscapes:

Just find something you like and get started!

The more you do, and the more variation you include (barbell training, yoga, and hiking), the more functional fit you’ll be.

This is how you become “antifragile.”

Now, all that’s left to do is start:

Want a little help getting going? The perfect next step on how to begin your functional fitness journey?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

Option #2) If you want a daily prompt for functional fitness workouts, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

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

Sign-up below and receive our free guide Strength Training 101: Everything You Need to Know. It includes step-by-step instructions for the Best Functional Fitness Exercises covered in today’s guide.

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

Alright, enough from me. Your turn:

Do you practice functional fitness?

Do you have any specific exercises you cover?

Any tips or tricks for someone just getting started?

Let me know in the comments!

-Steve

PS: Strength training would be a great way to promote functional fitness. If you’re not sure where to start with your strength training journey, start here.

###

GIF Source: Bear Crawl, Batman vs Shark, Triforce, Indiana Jones, CrossFit, Chest Press, Parkour

Photo Source: “I’m Batman,” Wandering, Strongman, Scenes from an empty lot in Brooklyn, vol 1., Antonio Guillem © 123RF.com

The post Blog first appeared on Nerd Fitness.

The Ultimate Guide for Functional Fitness: Exercises and Workout Plans published first on https://dietariouspage.tumblr.com/

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lindafrancois · 3 years

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The Ultimate Guide for Functional Fitness: Exercises and Workout Plans

So you want to learn about functional fitness?

Great!

We create strength, balance, and flexibility workouts as part of our 1-on-1 Online Coaching Program, so you’ve come to the right place to learn about functional fitness.

Have a Nerd Fitness Coach build a custom workout for your exact situation! Learn more here.

Here’s what we’ll cover to answer the question: “What is Functional Fitness?”

What is functional fitness and why is it important?

What are the best functional fitness exercises?

What is a functional fitness training workout?

Is CrossFit functional fitness?

How to build functional fitness (Next steps)

Let’s do this!

What Is Functional Fitness and Why Is It Important?

Functional fitness means training your body for everyday activities, and to make daily motion easier and safer.

When we practice functional fitness, it’s for activities like:

Carrying groceries

Picking up small children

Walking in nature

Being mobile on the floor

Fighting off sharks

Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it.

We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running.

Personally, I like to think of it as becoming “antifragile,” or being able to physically handle the chaos of life.

So for functional fitness, we prioritize natural movements (squats, pull-ups) over exercises that are done on a machine (leg presses, lat pulldown).

Here’s the rationale: in your everyday life, you probably won’t find yourself in a situation where you have to push weights along a guided track…while seated:

But you’ll probably find yourself in a situation where you have to lift an object from the floor, then raise it above your head, like loading your luggage into the overhead bin on a plane.

So it makes sense to practice:

And this too:

Here, the kettlebell is substituting for an object you may have to pick up and lift during your everyday life: a book, a pet rabbit, a cursed golden idol, etc.

It’s why we encourage free weights instead of machine use, because free weights force you to balance and control objects just like you have to in day-to-day life.

Another thing to consider for functional fitness: “compound exercises.”

Since functional fitness seeks to improve your body’s ability to work as one unit, compound exercises are encouraged!

As they say, variety is the spice of life.

Let’s give you one last example of functional fitness.

Compare running on an elliptical vs going on a short hike:

Both will get your heart rate up.

But a hike will challenge your stability and balance as you move over uneven terrain. The elliptical, on the other hand, provides a repetitive motion over and over.

There is a time and a place for both, but it’s important to introduce variety and instability if your goal is to develop all-around functional fitness.

What’s that? You want exact exercises to try?

You got it!

The 10 Best Functional Fitness Exercises

A functional fitness workout prioritizes natural movements that help us conquer the obstacles and tasks faced in our everyday life.

Here are the best Functional Fitness Exercises:

#1) Squats

Squats are one of the most fundamental functional movements in our lives.

Getting off the ground, moving in and out of chairs, and shoveling snow will all be easier after a regular squatting practice.

Simple bodyweight squats are a great way to get started, but if this is too tough at first, start with assisted bodyweight squats:

Once you get comfortable with a regular bodyweight squat, you can start incorporating weights, like with a goblet squat:

If you build up to a 30-pound dumbbell, this move can replicate picking up a small child off the ground. Practical and functional if you’re a new parent.

2) Deadlifts

Speaking of picking up stuff off the ground, let’s talk about the deadlift as a part of functional fitness.

If you’ve never deadlifted before, it can be a little intimidating. A good place to start might be the Romanian Deadlift with very light dumbbells:

If you’re looking for other deadlift variations, or you want to make sure you have proper form, read our full guide with step-by-step instructions on how to deadlift safely.

#3) Overhead Press

The overhead press is another exercise that will provide benefits in daily life:

Placing a cast iron skillet into a top kitchen cabinet

Hoisting luggage into the top bin when flying

Showing off the piece of the Triforce you just scored

Again, some lightweight dumbbells are a great starting point if you’re just getting started:

Make sure you read our full guide on how to perform the overhead press for more variations and tips for progression.

#4) Farmer’s Walk

The farmer’s walk is really simple: pick up a couple of weights and walk.

To up the difficulty, pick up more weight. Or walk further.

Very basic, yet very functional, because most of us carry objects from one place to another all the time.

When performing the farmer’s walk:

Pick the weight up with a good form

Keep a tight posture with your shoulders back

Take small, manageable steps

That’s it.

The farmer’s walk will challenge your arms, back, shoulders, core, and grip.

Being able to lift and carry heavy objects is about as functional as you can get.

#5) Bear Crawl

When we’re young, it’s a given that we’ll be mobile on the floor.

As adults, eh, not so much. The only interaction with the floor comes from us standing on it. We won’t even sit on it without a chair helping us.

Not very functional.

Enter the bear crawl…

To perform the bear crawl:

Begin in a tabletop position.

Bring your knees up, so they hover.

Using opposing arms and legs (ex: right arm, left leg), take a small step forward with each limb. You want to use small steps so your torso is stable, instead of rocking side to side.

Repeat on the opposite side.

It’ll look like this:

#6) Walking Lunge

The walking lunge is going to provide lower body strength, as well as balance, for when you come in and out of the movement.

To perform a walking lunge:

Stand with a shoulder-width stance.

Step out with your right leg.

Lower your hips until your back leg’s knee almost touches the ground.

If you stepped out far enough, your front knee won’t extend past your toes.

Explode forward and up by pushing off with your back leg and up with your front leg.

Bring both feet together, and then step forward with your other foot and repeat.

#7) Pull-Ups

When discussing the best functional fitness exercises, we can’t neglect your “pull” muscles.

Being able to lift yourself up is very functional, and may save your life if you’re being chased by velociraptors.

If you can’t quite get your first pull-up yet, an inverted bodyweight row will help you build strength until you can.

#8) Kettlebell Swing

The kettlebell swing is an explosive full-body movement that focuses on building strength with your hip hinge.

How to perform the kettlebell swing:

Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle.

Swing the kettlebell behind you, then get ready to jump up.

Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement.

Reverse the movement and bring the kettlebell back down and behind you.

Repeat.

If you want more tips for training with a kettlebell (a great tool for functional fitness), then check out “The 20 Minute Beginner Kettlebell Workout.”

#9) Push-Ups

Plus, you can add some variation to level them up, creating a more dynamic exercise.

For example, you can do dive bomber push-ups:

#10) Step Up

It doesn’t get much more functional than going up steps. Life doesn’t always provide us with elevators.

If this seems too easy, start mixing weights into the practice:

BONUS: #11) Handstands

On the one hand, handstands are really tough. On the other hand, the amount of strength and balance required to perform a handstand are central to functional fitness.

And…ah…you need both hands to do it…unless you’re Luke Skywalker:

We have a full guide that will walk you through getting your first handstand, from simple wrist stretches:

All the way to handstand push-ups:

Are you doing these moves correctly? A good way to check would be to record a video of yourself and match it against the gifs and videos here. If they look close, you’re doing great!

The other option would be to have a trained professional review your form, which we can do in our 1-on-1 Online Coaching Program!

Our spiffy mobile app lets you send a video of your training directly to your coach, who will provide feedback so you can perfect your technique.

They’ll also build a workout program that’s custom to your situation, which can improve your functional strength!

Have a Nerd Fitness Coach build you a functional fitness workout and check your form! Click here to learn more!

What Is a Functional Fitness Training Workout?

Now that we’ve gone over specific functional fitness exercises, let’s pull them together to build a workout routine!

For most beginners, I recommend creating a full-body practice at first, which includes:

Quads (front of your legs).

Butt and hamstrings (back of your legs).

Chest, shoulders, and triceps: (“push” muscles).

Back, biceps, and grip ( “pull” muscles).

Core (abdominals and lower back).

Since we prioritized compound exercises in today’s post (because they are more aligned with functional fitness), our muscle groups will overlap when we build our routine.

That’s a good thing.

Using the exercises covered earlier, our Functional Fitness Workout could be:

Quads: Bodyweight Squats

Butt and hamstring: Deadlifts

Chest, shoulders, triceps: Push-ups

Back, biceps, and grip: Pull-ups

Core: Bear Crawl

That’s it! If you start doing this once a week you’ll be well on your way to building functional fitness.

If you want to do this twice a week, maybe switch out some exercises:

Instead of push-ups, try the overhead press

Instead of squats, try lunges

Instead of pull-ups, try bodyweight rows

One important point: no matter what routine you pick, always warm-up first!

It can be simple arm circles:

Or some jumping jacks:

Warming up is important because we want your muscles engaged and loose before we jump right into our training. So warm-up for about 5 minutes before jumping into your workout.

As long as you include your warm-up, you now have what you need to start your training.

If you want more help building a functional fitness practice, I have a couple resources for you:

Have a Nerd Fitness Coach guide your functional fitness training! Learn more here.

Is CrossFit Functional Fitness?

CrossFit claims to support “functional movements” by using “safe, effective and efficient movements similar to those you use every day in life.”

So yeah, that does sound like what we’ve been talking about this whole time.

The difference with CrossFit is the intensity. It’s something we highlight in our Beginner’s Guide to CrossFit.

CrossFit does promote functional fitness. It’s why you’ll see people carrying sandbags, flipping tires, and wielding sledgehammers at CrossFit gyms:

But the intensity is another noteworthy aspect of CrossFit. Workouts are done in a group setting, with people cheering you on.

While this can be great for motivation, it can be less great when trying to move at your own pace and train with proper form.

Now, this is a generalization, and all CrossFit gyms will have their own characteristics and culture.

How to Build Functional Fitness (Next Steps)

We’ve covered a lot of different ways to increase and build functional fitness.

But our article barely scratched the surface:

Gymnastic rings would be a great way to promote functional fitness.

Working your way towards your first handstand is fun strength practice.

A yoga routine could also be considered as “functional.”

A hike would be a great way to prepare for traveling through natural landscapes.

Also, let’s not get close-minded here. Being strong will help you navigate the world in front of you, so in that sense, any form of strength training could be considered “functional fitness.”

So would parkour, which has you traveling through urban landscapes:

Just find something you like and get started!

The more you do, and the more variation you include (barbell training, yoga, and hiking), the more functional fit you’ll be.

This is how you become “antifragile.”

Now, all that’s left to do is start:

Want a little help getting going? The perfect next step on how to begin your functional fitness journey?

No problemo!

Here are 3 options on how to continue with Nerd Fitness:

Option #1) If you want step-by-step guidance on how to get strong, lose weight, and level up your life, check out our killer 1-on-1 coaching program:

Our coaching program changes lives. Learn how!

Try your free trial right here:

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

Download our comprehensive guide STRENGTH TRAINING 101!

Everything you need to know about getting strong.

Workout routines for bodyweight AND weight training.

How to find the right gym and train properly in one.

Alright, enough from me. Your turn:

Do you practice functional fitness?

Do you have any specific exercises you cover?

Any tips or tricks for someone just getting started?

Let me know in the comments!

-Steve

PS: Strength training would be a great way to promote functional fitness. If you’re not sure where to start with your strength training journey, start here.

###

GIF Source: Bear Crawl, Batman vs Shark, Triforce, Indiana Jones, CrossFit, Chest Press, Parkour

Photo Source: “I’m Batman,” Wandering, Strongman, Scenes from an empty lot in Brooklyn, vol 1., Antonio Guillem © 123RF.com

The post Blog first appeared on Nerd Fitness.

The Ultimate Guide for Functional Fitness: Exercises and Workout Plans published first on https://dietariouspage.tumblr.com/

0 notes