New: out now in paperback and Kindle
Fitness that starts on the settee.
This isn't about taking up running or jumping around like a border collie with the zoomies. It's a funny, honest guide to moving a bit more, for people who'd rather not. No gym. No Lycra. Nobody shouting at you.
You stop waiting to feel like it. Your brain is wired to save energy, so it will always vote for the settee. This book shows you how to work with it instead of losing the argument.
Expected resistance level
The book opens with a forecast: how much resistance to expect from your brain before you even start. Find your level and it tells you which section to read first.
Low resistance. Minor grumbling possible, but unlikely to interfere with proceedings.
You're probably ready for Section 4: Get Fit for the Slightly @rsed. Proper running, walking, swimming and gym progressions.
Scattered sighs with the occasional eye roll. Should clear once movement begins.
Try Section 3 to understand your fitness, or Section 4 if you're ready to actually train.
Increasing chance of "I'll do it later", with excuses developing throughout the morning.
Head to Section 2: five-minute movement. Walk while the kettle boils. It counts.
Stormy with scattered sighs. Prolonged eye rolling and sudden interest in completely unrelated jobs likely.
Section 2 is definitely your territory. Start small: stand up during the adverts.
Full hostage negotiations expected. Brain actively presenting several convincing reasons why tomorrow would be better.
Go to Section 1: Why You Can't Be @rsed. Deal with your brain before worrying about exercise.
Heavy sighing, widespread procrastination. Expected to return to the sofa.
Don't even think about training yet. Put the book down, enjoy the chocolate and come back to Section 1 later.
Anything above level 6 isn't worth considering. You're probably crying on the settee with chocolate by this point.
Movement sneak peek
Stupidly doable, slightly funny, impossible to fail, and built around normal life.
The kettle was going on anyway. You may as well get something out of it besides tea.
If it's a long boil, congratulations, you're basically an athlete now.
Sabotage your own comfort, slightly, on purpose.
Petty? Yes. But effective? Also, yes. There will be tuts. Ignore them.
Two minutes of balance training you were going to spend staring at the mirror anyway.
Remember to switch legs before you topple into the sink and lose all dignity.
If your plan relies on willpower, it's probably too complicated.
A goal that survives a bad day is better than a perfect plan you never start or finish.
Rest isn't the opposite of training. It's part of training.
It all counts
People think if it isn't hard enough, long enough, sweaty enough or miserable enough, it doesn't count. Absolute rubbish.
What's inside
Your brain, and why it would rather you didn't. Willpower, tiny wins and the "don't engage the brain" strategy.
Five-minute movement, sneaky TV-time activity, office fitness without the Lycra, and the 30-day challenge.
Why you're already fit for the life you currently live, and how bodies actually get fitter.
Running, walking, swimming and gym progressions for when things get serious. Plus sleep, which also counts.
What to do when motivation disappears, and how to become your own personal trainer.
The stuff everyone else seems to know: a plain-English glossary for anyone who feels like they missed a day at school, plus videos and references.
Why listen to Nick?
Nick Roberts has a background in sport and exercise science, a master's degree in psychology and 30 years of teaching physical activity, from climbing instruction to mountain leadership. He has finished multiple Ironman races and helped a few thousand people change their behaviour.
He has also had more than 40 fractures, including both wrists at once. ("It's really hard to put knickers and socks on with a litter picker at first, but then it becomes a skill.") He knows exactly how the body detrains and how hard it is to start again, because he's had to do it. A lot.
That's why this book isn't extreme. The bar has been lowered, on purpose, so you can step over it.
More about NickAsked without getting up.
Yes, you're exactly who it was written for. It starts with five minutes of movement around things you already do, like boiling the kettle or watching TV, and builds from there at whatever pace you can be @rsed with.
No. Most of the book happens in your kitchen, on your settee and at your desk. There are running, walking, swimming and gym progressions later on, but only for when you're slightly @rsed.
No. It's a guide to why your brain talks you out of moving, how motivation and habits really work, and how bodies actually get fitter, so you can make your own decisions and become your own personal trainer.
The book is built around levels. Check your expected resistance level at the start and jump to the section that suits you, including structured training plans that use frequency, intensity and time to keep you progressing.
No. The book is for information and education. Speak to a doctor or other qualified professional before starting a new exercise programme, particularly if you have a medical condition or injury, are pregnant or postnatal, or take medication.
We don't have to become fitness people. We don't need to love exercise. We don't even need to be particularly @rsed today.
Hungry after all that? Cooking for the can't be @rsed is the other one.
