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“How do I start lifting with a barbell?”

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“How do I start lifting with a barbell?”


I just got an awesome video question from a reader named Dale – and it got me so fired up, I had to share it with you.

Dale’s been working out at planet fitness for the last couple of years, but in the last 6-weeks, she’s made it her mission to start learning how to strength train. (HECK YES!!!) She’s watching Youtube videos and trying to figure the whole thing out.

Here was her question:

I want to know how to transition to the other things that I’m intimidated by using, like the barbells and stuff like that. I don’t know if I’m quite ready or not – how can I get ready and where do I start?

I know exactly how it feels to stand in the gym and see the free weights section and feel like “What am I even supposed to do over there?”

Heck, when I first started lifting weights in high school, the only guidance I got was “add more weight” and “go deeper”. (Literally, they strapped this little device around one thigh that “beeped” when it sensed it had tipped below parallel. The rep didn’t count unless we heard the beep – regardless of proper technique. 😅)

Getting started with barbell training is something we’ve worked with on with thousands of folks over the years.

Here’s how I’d break it down so you can step up to the squat rack with confidence. 🙌

​WATCH VIDEO​

Step 1: Give yourself permission

This is going to sound counter-intuitive, but I mean it: the best way to start barbell training is by giving yourself permission that you never have to pick up a barbell if you don’t want to.

There are so. many. ways. to. get. strong. Bodyweight training. Dumbbells. Kettlebells. Sandbags. You get the idea.
​
The last thing I want is for you to feel like you HAVE to barbell train to get stronger, or that you’re missing out on some super secret technique. (Cue the FOMO!)
​
Sure, barbell training is super fun, challenging and rewarding, but if you decide it’s not for you – no sweat!

And the funny thing is, by giving yourself permission to never pick up a barbell if you don’t want to, it actually makes it easier and more fun to learn. Who knew? 😃

Step 2: Build your confidence

A barbell typically weighs 15-20kg (or around 33-45lbs) – the most common being the 45-pound version.

Before you step up to the bar, it’s a great idea to build up confidence in bodyweight and dumbbell movements that mimic the ones you’ll do with a barbell.
​
You’ll get stronger and learn the technique at a lower weight, so when it comes time to grab the bar, it’s mainly about adjusting to the set up – not a question of whether you can safely perform the lift!

Because you are only moving one item (the bar) rather than two (each dumbbell independently), barbell lifts actually feel slightly EASIER even if it’s the same total weight!

Some example progressions (level up when you can do 5 to 10 reps of the exercise with confidence)

  • Bodyweight Squat -> Goblet Squat (15#) -> Goblet Squat (25#) -> Dumbbell Front Squat (40#) -> Barbell Back Squat (45#)
  • Wall Push-up -> Countertop Push-up -> Dumbbell Bench Press (30#) -> Dumbbell Bench Press (40#) -> Barbell Bench Press (45#)

Step 3: One rep at a time

My third important tip: treat barbell training like practice time in the beginning.

It’s not about doing a ton of reps. Or adding weight.

It’s about mastering the technique with the bar.

So come in to the gym, get a good warm-up in, then before your main workout, practice your barbell technique.

  • How to un-rack and re-rack the bar safely.
  • How it feels to perform each lift well and with confidence
  • What to do if you need to bail

You likely only need a couple of sessions like this, but it will go a long way to helping you feel confident under the bar. And you learn best when you are fresh (hence add it to the start of your workout.)

Once you’re feeling good moving with just the bar, you can slowly adding weight until you find your sweet spot.

Bonus: Avengers, Assemble!

One final thought I’ll leave you with. Depending on your gym, there are likely staff, trainers, or even other members there who would love to spot you so you can perform your first barbell lifts with confidence.

Especially if they are wearing a Nerd Fitness shirt or unicorn rainbow shorts (looking at you Alek) – I can guarantee they’d be ecstatic to help out.

I know not all situations are the same, so only do what you feel comfortable with. 👍

I’d love to hear from you:

Have you tried barbell training yet?

If so, what was your experience like getting started?

If not, what other questions do you have about it?

You got this! 💪
​
-Matt
​
P.S. Coach Drew is someone who excels at teaching barbell training and technique. Earlier this year, his client Steve hit a 200lb overhead press…for a triple! 🤯 🔥

What i eat in a day for healthy skin🥙✨ #youtubeshorts #shortsindia #health

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What i eat in a day for healthy skin🥙✨ #youtubeshorts #shortsindia #health



Cuties✨
Healthy eating results in a happier, healthier skin and body!
I try to follow my meals as much as i can.

Products used.

Oziva collagen builder – https://amzn.to/3rIMwzM

Subbie here ​⁠@SHEFALIRAWAT
Join #shefam

Contact me –
Instagram – shef_rawat
Mail me – shef.rawr@gmail.com

Note – this video is in collaboration with Oziva.
Views expressed in the video are my own. Always use your own research before trying/buying out a new product. 

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5 Overlooked Movements for Real-World Fitness

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5 Overlooked Movements for Real-World Fitness


Squats. Rows. Deadlifts. Presses.

There’s a reason why these are the foundation of any good strength program.[1]

But if you’re goal is to be capable outside of the gym, there’s another category of movement that’s often overlooked.

These are the movements that help you build qualities other than absolute strength: power, mobility, and work capacity. So you can break into a game of tag with your kiddos or help your friend move that awkward piece of furniture without worrying you’ll end up like señor stormtrooper here.

Here are 5 fun, real-world movements and where you can slot them into your program 🙌

Skipping is something that most of us probably haven’t done since grade school, but it’s awesome physical preparation for jumping and sprinting.[2]

It builds coordination, rhythm and lower-leg stiffness, all while getting your heart rate up.
​
Try adding a couple minutes of skipping into your warm up (or marching if your knees don’t like the impact!)

As a fun challenge – see if you can maintain a serious frowny face while doing it. (Hint: it’s impossible and you’ll end up laughing at yourself instead. 😂)

The Safety Vault (AKA “The Step Vault”) is a foundational parkour movement and it deserves it’s time in the sun.

It’s essentially the safest, most efficient way to get yourself over an obstacle. Plus, it’s fun to learn!

Imagine you’re on a hike and there’s a fall tree in your path, or you need to hop a low barrier wall or fence to chase down your dog who got out…AGAIN!

Because this is skill-based work, it’s best done before your main workout or in a separate session all together.

It won’t dramatically increase your strength, but it’ll expand your movement vocabulary and boost your confidence navigating the real-world. 💪

I don’t think there’s much better for building real-world capacity than having to lift an awkward object, carry it to another spot, and safely put it down.

And it doesn’t have to be a sandbag.

Have an extra bag of mulch lying around? A backpack full of books? A kid that wants to be a part of your workout? Great!

Set a timer for 5-10 minutes at the end of your workout and get to work for a great piece of conditioning.

If there’s one thing most gym movements miss, it’s training outside of traditional flexion and extension movements (i.e. the sagittal plane.)

The pivot lunge gets you a bit of multi-planar movement and adds a fun new variation. I just added them for one of my clients, Diane, and she LOVED them. 😍

This can sub right in for any unilateral lower-body lift (for example, in place of a Split Squat) in your strength routine!

And last but not least, I give you: the Medicine Ball Side Throw.

Not only does this introduce another rotational movement to the mix, it helps us operate at different levels along the speed/strength continuum.

Traditional lifts tend to focus on lifting things as heavy as possible (i.e. Max Strength side of the spectrum.)

Movements like the Medicine Ball Rotational Toss operate at a fraction of the strength, but help develop speed and rotational power.

We typically place Power-based exercises like this before your maximum strength exercises in your program.

Shoot for a few rounds of 6-8 reps. Go full speed with each effort.

If you don’t have access to a medicine ball or a concrete wall to throw it against, I’ve done this with basketballs I cut open and filled with sand and just tossed it around the yard a bit. 💪

—–

And there you have it, my picks for 5 overlooked movements for real-world fitness.

One big caveat here: The goal of this list is to give you more ideas and options to explore – NOT make you feel like you’re falling behind if you can’t immediately add all these things in.

You don’t need to totally overhaul your training. Sprinkle these in as able. 😃

Now, it’s your turn:

Are you going to give any of these movements a try?

What other exercises would you include on this list?

-Matt

P.S. Want help with a personalized workout routine that actually fits your goals, your schedule, and your level? Find which coach is right for you.

[1]: They are huge bang-for-your-buck movements that scale really well to a wide variety of ability levels. Heck, I’ve been doing some version of each of these for the last 25 years, and I expect I’ll be doing them for another 25.
[2]: When talking with P.E. teachers around the country, one observation they’ve made is that kids don’t know how to skip anymore – so get your kids to join in if you can!
[3]: Boy do I need to update that video! 😅

Street Foods for Weight Loss 🍕🔥 #weightloss #fatloss

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Street Foods for Weight Loss 🍕🔥 #weightloss #fatloss



Street Foods for Weight Loss 🍕🔥 #weightloss #fatloss

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Trijata – Health Benefits, Synonyms, Qualities

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Trijata – Health Benefits, Synonyms, Qualities


Article By Dr. Shilpa Ramdas

The combination of 3 aromatic medicinal herbs, Tvak – Cinnamon,  Patra – Bay leaf and Ela – Cardamom is known as Trijata. It is also known as trisugandhi, Trisamyuktam and Trigandhakam. The collective term ‘Trijata’ is not explicitly described in the Brihat Trayi Samhitas. The nomenclature is clearly encountered in the Nighantu literature, particularly in the Dhanvantari Nighantu, where Tvak, Ela, and Patra are grouped under the name Trijata.

The collective term ‘Trijata’ is not employed by Vagbhata in the Ashtanga Hridaya. However, its constituent drugs—Tvak, Ela, and Patra—are repeatedly prescribed together in Chikitsa Sthana, particularly in the management of Kasa, Shwasa, Rajayakshma, Grahani, and Chardi.

त्वगेला पत्रकं चैव त्रिजातं परिकीर्तितम्। (Dhanwantari Nighantu)

Twak – Cinnamomum zeylanicum
Patra – Eletteria cardamomum
Patra – Cinnamomum tamala)

Sanskrit Shloka
वराङ्गपत्रकैलाभिस्त्रिसुगन्धि त्रिजातकम् ।
त्रिगन्धकं त्रिसंयुक्तं चतुर्जातं सकेशरम् ॥
त्रिसुगन्धि चतुर्जातं तीक्ष्णोष्णं रोचनं लघु ।
रुक्षं पित्ताग्निक्द्वर्ण्यं कफवातविषापहम् ॥ (KN Oshadhi varga)

Synonyms
Trisugandhi – Because of its aromatic smell
Trisamyuktam – It’s a combination of three
Trigandhakam – Group of three aromatic herbs

Trijata, when combined with Nagakesara (Mesua ferrea), forms the classical Ayurvedic formulation known as Chaturjata.

Qualities
Rasa – Pungent (Katu) and Bitter (Tikta)
Karma – Rochana, Mukha dourgandhya hara, Agni vardhaka, Varnya, Vishapaha
Rogaghnata – Indicated in Kasa, Swasa – Respiratory disorders
Guna – Ruksha (Dry) Tikshna (Penetrating), Laghu-Light to digest,
Virya – Ushna
Dosha Action – Increase pitta, pacify vata and Kapha dosha
Action on Agni – Increase agni
Action on Skin – Varnyam – Enhance complexion

त्वगेला पत्रकैस्तुल्यौस्र्तिसुगन्धि त्रिजातकम् ।
नागकेशरसंयुक्तं चातुर्जातकमुच्यते ॥
स्वरभेद श्वासकासमुखदोष विनाशनम् ।
वृष्यं बल्यं च योगार्हं चातुर्जातं रसायनम् ॥ (DN 7 Misrakadi Varga)

According to the references in Dhanwantari Nighantu, it is indicated in respiratory disorders such as cough, asthma, and hoarseness of voice, as well as in diseases affecting the oral cavity.
Trijata forms an important ingredient of the classical Ayurvedic preparation Chaturjata Rasayanam, known for its aphrodisiac and rejuvenative properties that help enhance strength and vigor.


Easy Ayurveda Hospital - Authentic Panchakarma Treatments

त्वगेलापत्रकैस्तुल्य्यैस्त्रिसुगन्धि त्रिजातकम् ।
नागकेशरसंयुक्तं चातुर्जातकमुच्यते ॥
तद् द्रव्यं रोचनं रुक्षं तीक्ष्णोष्णां मुखगन्धहृत् ॥
लघुपित्ताग्निक्द्वर्ण्यं कफवातविषापहम् । (BP Purvakhandam misrakaprakaranam – karpooradi vargam)

It helps to improve appetite, digestive fire, light to digest, hot and pungent reduce excess mucosal secretion, pacify kapha and vata dosha, and Varnya – promote complexion.

It is used as an ingredient in several classical Ayurvedic formulations. Some examples include:

  1. Chaturjata Rasayanam – Used as a rejuvenative, aphrodisiac, and strength-promoting preparation.
  2. Sitopaladi Churna – Commonly used in cough, other respiratory disorders.
  3. Talisadi Churna – Indicated in cough, asthma, anorexia, and digestive disturbances.
  4. Eladi Churna – Used in digestive and respiratory ailments.
  5. Lavangadi Churna – Beneficial in throat disorders, cough, and hoarseness of voice.
  6. Kalyanaka Ghrita – Used in neurological and psychiatric disorders.
  7. Mahatiktaka Ghrita – Employed in chronic skin diseases and systemic disorders.
  8. Sukumara Ghrita – Used in gynecological and gastrointestinal conditions.

Trijata possesses significant antimicrobial activity, which supports its role as a preservative and justifies its inclusion as a Prakshepa Dravya in various medicinal formulations.

The verse मरिचं त्वगेलापत्रकेसरम् । मधु शर्करया युक्तम्… is explained in Ashtanga Hridaya Chilitsa Sthana 3rd chapter while Describing Amrutaprasa Ghrita.

 

“I Hate Exercise”: How One Mom Learned to Work Out Every Day Anyway

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“I Hate Exercise”: How One Mom Learned to Work Out Every Day Anyway


Eight months ago, Faye joined our coaching program. What she told us on day one is something we hear a lot:

“I hate exercise. I want to have a better attitude about it so that I’ll actually do it instead of dreading doing it. I want to learn some general principles about exercise so I can teach my kids how to be healthy with exercise. It’d be great if I could look awesome, but honestly, I just want to be healthy.”

A lot of the people we work with are in a similar boat. They have packed schedules with work, taking care of their family and loved ones, and all the other responsibilities that come with “adulting.”

And they’re trying to figure out: how do I have a better relationship with exercise so this actually works for me? Both for myself, and for my family.

Faye and her coach started somewhere unusual – not with a workout plan, but with a mindset shift. (Shout out to Coach Shortis!)

Exercise didn’t have to jump from “the thing I loathe” to “thing I love” overnight. Instead, they treated it like a hygiene practice.

You don’t have to LOVE brushing your teeth. You brush them anyway, because it’s part of caring for yourself. Five to ten minutes of movement can work the same way.

Fast-forward eight months. Faye has done a 5-10 minute workout almost every single day. 🙌 🎉 🔥

Here’s what she had to say about it, in her own words:

“When I started Nerd Fitness Coaching, I think it would be safe to say that I didn’t like exercise. In fact, it might be more accurate to say that I loathed and detested the mere thought of exercise. However, grown-up me (with kids) realized that my exercise mindset was probably (definitely) not conducive to my family’s health. Honestly, I didn’t think I would ever change my mind about exercise. I joined Nerd Fitness fully expecting to “do exercise” whilst continuing to hate it.”
​
Fortunately for me, my coach is AWESOME. And also, sneaky. He sort of tricked me into kind of actually enjoying exercise. Sure, most of the exercises felt super exercise-y but some of them were, dare I say, fun? Even when it wasn’t fun, it was still doable and I felt good about doing it. It surprises the heck out of me to say it but I now exercise almost every single day. And I don’t hate it! I might even sort of like it sometimes. But don’t tell my coach. 😉“

(Don’t worry Faye, your secret is safe with us! 😉)

“Sneaky” is a good strategy

Faye’s story really hit home for me this week.

My son is 12, and he’s just getting into the idea of training.

As parents, we want the best for our kids. And as a coach, I’m even more aware that the way we talk about fitness with and around our kiddos has a big impact on their long-term relationship with it.

Much like Faye, I want to teach my kids how to be healthy with exercise, and also, hopefully make it something they don’t loathe doing.

Here’s what a recent session with my kiddo actually looked like:

Send the invite. Whenever I go to workout, I invite my son to join me. He doesn’t have to. I just make it casual. “Hey, I’m going to workout. Wanna come?” Sometimes he does. Sometimes he doesn’t. This time, he actually got off of Fortnite with his friends to come out into the garage with me (which is like, pretty freaking awesome!)

The warm-up is our dojo. Arm swings, leg swings, shuffling back and forth – all the classic dynamic warm up stuff. But we count our reps out loud in Japanese, one to ten, like we’re training at a dojo, which makes it feel like we’re warming up as a team. (something I picked up from my time living abroad in Japan!)

Mirror Man. We always end our warm-up with this game. We face each other. One person moves – shuffles sideways, drops down, changes direction – and the other tries to stay directly in front of them, mirroring everything. Gets him laughing every time, and he forgets it’s “exercise” (so do I!)

Strength moves, paired with play. We did our hygiene work – the strength stuff – but I paired every strength move with something dynamic:

  • Balance beam walks (on a 2×4) between sets of push-ups
  • Vault box jumps between sets of rows
  • “Stuntman” between sets of lunges – I throw a fake kick, he flies backward onto some mats or pillows in slow motion like I just blew him away. Then he gets to do the same to me. Lots of laughing, lots of getting up and down off the floor.

Cliffhangers. We both took turns hanging from the pull-up bar, imagining we were straight out of an 80s action film cheering each other on in our best Stallone voice.

Photo Finish. My favorite way to sneak in sprints. Each person starts from a different spot, and the goal is to cross the finish line at the exact same moment. So you’re trying to perfectly balance each other while running full out.

He loved it, and asked when we could do it again. ❤️

Two things can be true

Faye’s story and that session with my son taught me the same lesson from two directions:

  1. Exercise is hygiene. You never have to love it for it to be worth doing. Like brushing your teeth, it’s a small, repeatable act of taking care of yourself – and the people who count on you.
  2. It also doesn’t have to be miserable. With a few sneaky changes – and a mindset shift – you may find parts of it are even enjoyable (at least some of the time 😃.) That’s what Faye’s coach did for her, and what I got to do with my son this week.

If you’re someone who dreads the idea of fitting exercise into an already packed schedule, but you know you want to make healthier choices in your life, our coaching program is built for you.

When I asked Faye what advice she’d give to someone considering joining the program, here’s what she said:

“You should definitely sign up. 10 out of 10, 5 stars, all the things. Hands down the best thing I’ve ever done for my health.”

Want a coach who’s awesome (and maybe a little bit sneaky?)

Learn more about our coaching program HERE.

-Matt

Birthday Cake Protein Balls (No Food Processor!)

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Birthday Cake Protein Balls (No Food Processor!)


I’ve been making these birthday cake protein balls for years, and they’re still one of my most-requested snacks — probably because they taste like actual birthday cake batter, not a chalky protein bar. The secret’s in the almond extract and rainbow sprinkles, which give every bite that unmistakable “licking the bowl” flavor before you even think about the fact that they’re packed with protein.

I tested these both blended in a food processor and mixed by hand in a single bowl, and honestly, the one-bowl method won every time — most of you making a quick snack don’t want to drag out extra equipment, so that’s the version I’m sharing today. (If you’ve made my original cake batter protein balls before, this is the same trusted method, just with a birthday twist.)

overhead shot of birthday cake protein balls piled on a plate with rainbow sprinkles

These birthday cake protein balls taste just like funfetti cake batter, thanks to almond extract, vanilla, and a handful of rainbow sprinkles folded into a simple oat-and-nut-butter base. They come together in one bowl with no food processor and no baking, packing 6g protein per ball. It’s the fastest way to satisfy a cake craving without turning on the oven.

⏱️ Total Time: 10 minutes  |  🍽️ Yield: ~14 balls  |  📊 Level: Easy  |  🥕 Diet: Gluten-free, no-bake

Why You’ll Love These Birthday Cake Protein Balls

These birthday cake protein balls have been a go-to in my kitchen for years, and here’s why:

  • No food processor needed: Just one bowl and a spoon — no blending, no cleanup hassle.
  • Tastes like real cake batter: The almond extract, vanilla, and sprinkle combo is the flavor trick that makes these taste like the bowl you used to lick as a kid, not a “healthy” stand-in.
  • 6g protein per ball: A satisfying snack that actually holds you over, not just a sugar hit.
  • Freezer-friendly: I keep a batch of these in the freezer for when my sweet tooth hits mid-afternoon — they satisfy the craving without derailing my macros.
birthday cake protein ball dough mixed in a glass bowl with sprinkles

Ingredients You’ll Need

You only need 6 ingredients to make these cake batter protein balls, and I’d bet you already have most of them in your pantry:

If you love this flavor combo, you have to try my funfetti cake batter dip next — it’s the same cake batter flavor in dippable form, perfect alongside animal crackers or graham crackers.

How to Make Birthday Cake Protein Balls

Making birthday cake protein balls really is as simple as it sounds — it’s basically a 3-step process: mix the dough in one bowl, scoop and roll it into balls, then roll each ball in extra sprinkles before chilling. I’ve written out the exact ingredient amounts and full instructions in the recipe card below, so scroll down when you’re ready to get mixing.

hand rolling birthday cake protein balls with sprinkles

Tips for the Best Protein Balls

  • Dough too dry or crumbly: Add liquid (maple syrup, honey, or a splash of milk) 1 teaspoon at a time until it holds together when pressed.
  • Dough too wet or sticky: Add more protein powder or oat flour, 1 tablespoon at a time, until it firms up.
  • Cold nut butter: Warm it slightly before mixing — cold cashew or almond butter is the number one cause of a stiff, hard-to-roll dough.
  • Protein powder variability: Different brands absorb moisture differently, which is exactly why the same recipe can turn out dry in one batch and wet in another.

I learned this one the hard way: the first time I made these with a new plant-based protein powder, my dough turned into a crumbly mess that wouldn’t hold together no matter how much I kneaded it. Turns out that brand soaked up way more liquid than the whey protein I normally use. Now I always add my wet ingredients gradually and check the dough’s texture before adding all of the protein powder at once — it’s a lot easier to add more powder than it is to fix an overly dry dough.

birthday cake protein ball cut in half showing soft interior with sprinkles

Variations

One of my favorite things about this recipe is how easy it is to customize. Here are a few of my go-to spins:

  • Chocolate chip birthday cake balls: Fold in mini chocolate or white chocolate chips along with the sprinkles.
  • Nut-free version: Swap the cashew butter for sunflower seed butter.
  • Extra funfetti: Roll the finished balls in a second coat of sprinkles for maximum color and crunch.
  • Seasonal sprinkle swaps: Use Christmas, Halloween, or Easter-colored sprinkles to turn these into a treat for any occasion.

The extra funfetti version is the one I make most often for my family’s birthdays — a double coat of sprinkles makes them feel extra celebratory without any extra effort. I’ve also rolled this same dough into egg shapes and dipped them in a white chocolate coating for an Easter version, which is basically just my protein cake pops in a different shape. If you love the birthday cake flavor here, those are worth trying next.

Store birthday cake protein balls in an airtight container in the fridge for up to 1 week, or in the freezer for up to 2-3 months. For the best texture, let them sit at room temperature for a few minutes before eating — they’re noticeably firmer straight out of the fridge or freezer.

Looking for more no-bake protein snacks to keep stocked in your freezer? My thin mint protein bites are another one of my go-to make-ahead treats.

birthday cake protein balls covered in rainbow sprinkles on a plate
What do birthday cake protein balls taste like?

They taste like funfetti cake batter — the combination of almond extract, vanilla, and colorful sprinkles gives them that unmistakable “licking the bowl” flavor, but in a no-bake, protein-packed snack. I get asked constantly if there’s actual cake mix in these — nope, it’s all in the extract combo.

Can I make these without a food processor?

Yes — that’s the whole point of this recipe! Everything mixes together in one bowl with a spoon (or your hands toward the end). No blending or food processor required.

Why aren’t my protein balls sticking together?

Your dough is likely too dry. Add your liquid sweetener (maple syrup or honey) one teaspoon at a time until the mixture holds together when pressed. This is common with drier protein powders or if your nut butter isn’t very runny.

What can I substitute for cashew butter?

Almond butter or peanut butter both work, though they’ll add a slightly nuttier flavor that’s a bit less “cake batter.” For a nut-free version, sunflower seed butter is the best swap.

Can I freeze birthday cake protein balls?

Yes — freeze them in a single layer until solid, then transfer to a freezer-safe bag or container for up to 2-3 months. Thaw in the fridge, or let sit a few minutes at room temperature before eating.

Are these protein balls gluten-free?

Yes, as long as you use certified gluten-free oats (or oat flour) and check that your protein powder and sprinkles are labeled gluten-free, since some sprinkles are processed in facilities that handle wheat.

  • Place all ingredients into a medium bowl.

  • Use a wooden utensil to mix until combined. Eventually, it may be easier to knead the dough with your hands. The dough should be malleable and a little bit oily. If it is not, add water by the teaspoon until it turns into a cookie dough-like dough.

  • Use a 1 tablespoon cookie scoop, and roll balls between your palms.

  • Place additional rainbow sprinkles on a plate and roll balls in the sprinkles and then roll them between your palms one more time. Place on a plate.

  • Eat immediately and store in the freezer. Will last up to 3 months frozen.

  • Cashew butter: This recipe calls for drippy cashew butter. I love the Good and Gather brand at Target along with Trader Joe’s. If your cashew butter is NOT drippy, this recipe will not work. Feel to use peanut butter or almond butter instead.
  • Protein powder: I used Garden of Life plant-based protein powder in this recipe, but whey will work too! 

Calories: 136 kcal, Carbohydrates: 10 g, Protein: 6 g, Fat: 9 g, Fiber: 1 g, Sugar: 2 g

Nutrition information is automatically calculated, so should only be used as an approximation.



Day 4 weight gain 🌽💪🏼 #weightgain #weightgainers #whatieatinaday #skinny

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Day 4 weight gain 🌽💪🏼 #weightgain #weightgainers #whatieatinaday #skinny

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Chopped Chimichurri Steak Salad – Skinnytaste

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Chopped Chimichurri Steak Salad – Skinnytaste



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This quick Chopped Chimichurri Steak Salad is a fresh, high-protein summer salad with grilled steak, cucumbers, tomatoes, avocado, and homemade chimichurri dressing. This easy no-lettuce salad comes together in under 30 minutes.

Chopped Chimichurri Steak Salad

Chopped Chimichurri Steak Salad

This easy Chopped Chimichurri Steak Salad is my latest summer obsession. It’s everything I crave on hot nights: fresh, colorful, satisfying, and packed with bold flavors. Grilled steak is diced and tossed with baby cucumbers, sweet summer cherry tomatoes, avocado, and a bright homemade chimichurri dressing that brings everything together. What I especially love about this recipe is that it’s a no-lettuce salad, so it stays fresh and crisp for hours, making it perfect for meal prep, summer parties, or lunch the next day. You can even make it ahead and simply add the avocado just before serving.

Why You’ll Love This Chimichurri Steak Salad

Gina @ Skinnytaste.com

Chimichurri is a bold, herbaceous sauce popular in Argentina, and other South American countries. In this chopped steak salad recipe, the chimichurri is combined with fresh lemon to make the perfect dressing for this steak salad. 

  • Fast: Ready in less than 30 minutes
  • Healthy: High in protein and naturally gluten-free
  • Refreshing: Ideal for hot summer nights
  • In season: Loaded with fresh seasonal produce like tomatoes and cucumbers
  • Great for meal prep: No soggy lettuce means it holds up better than most salads. Just add the avocado right before serving so it doesn’t brown.
  • Delicious: The chimichurri dressing adds tons of zesty flavor.
Gina signature

Ingredients You’ll Need

You’ll need steak, vegetables, and some pantry staples to make this steak and chimichurri salad. See the recipe card below for the exact measurements.

Chopped Chimichurri Steak Salad ingredients

  • Steak: Use flank steak, sirloin, or strip steak. Trim the fat from the meat before cooking.
  • Fresh parsley leaves are the main ingredient in this chimichurri dressing. 
  • Garlic for its strong, fragrant flavor
  • Acid: Red wine vinegar and lemon juice
  • Crushed red pepper flakes for some heat
  • Kosher salt and black pepper for seasoning the steak, chimichurri, and vegetables
  • Olive oil balances the acidity.
  • Salad Vegetables: Mini cucumbers, cherry tomatoes, avocado, red onion

How to Make Chopped Chimichurri Steak Salad

If you’re unsure whether the steak is done, use an instant-read thermometer to check. The temperature will continue to rise by about 5 more degrees while it rests.See the recipe card at the bottom for printable instructions.

Chimichurri
Grilled steak
steak cut into cubes
Chimichurri dressing
  1. Season the steak with salt and pepper, then let it sit at room temp for 30 minutes. It’ll cook more evenly than cold steak straight from the fridge.
  2. Make the chimichurri dressing in a food processor. Pulse all the ingredients except the olive oil, then turn on the processor and slowly pour in the olive oil. The finished sauce should be mostly smooth but still have some texture.
  3. Cook the steak on a grill or in a cast-iron skillet or grill pan on your stove over medium-high heat. For a medium-rare steak, cook for 5 to 6 minutes per side. For medium, add an extra minute or two per side. 
  4. Cut the steak: Let the meat rest for 5 to 10 minutes. Then thinly slice it against the grain or cut it into cubes. To cut against the grain, slice the steak in half, then rotate and cut into thin strips. You’ll see parallel muscle fibers, and you want to cut perpendicular to them for the most tender bites of steak.
  5. Assemble the chopped salad: Season the vegetables with salt and toss them with half of the chimichurri. Then, add the steak and the remaining chimichurri.
Chopped Chimichurri Steak Salad

Variations

  • Protein options: Swap the steak for grilled chicken or shrimp.
  • Vegetables: Substitute shallot with red onion. If you don’t have mini cucumbers, use an English cucumber. If using a regular cucumber, peel it and scoop out the seeds before dicing.
  • Herbs: Use half parsley and half cilantro.
  • Cheese: Add crumbled feta or cotija cheese.
  • Fiber boost: Toss in chickpeas or white beans for extra fiber.
  • Greens: Add arugula or romaine if you prefer a salad with lettuce.

Meal Prep and Storage Tips

  • Meal prep: If you’re making the salad ahead, follow the instructions but omit the avocado. Wait to slice it until right before eating. Another way to make it last longer is to add the chimichurri just before serving.
  • Storage: This steak chimichurri salad will stay good in the refrigerator for 2 days. You can eat it straight out of the fridge or let it sit at room temperature for about 30 minutes to take the chill off. The vegetables will release some liquid as they sit, but they’re still good to eat.
Chopped Chimichurri Steak Salad

More Summer Salad Recipes to Try

Check out my Salad Recipes collection or one of these high-protein summer salads for more healthy dinner ideas.

More Steak Salad Recipes You Will Love

Skinnytaste High Protein cookbook protein

Prep: 15 minutes

Cook: 10 minutes

resting time: 5 minutes

Total: 30 minutes

Yield: 4 servings

Serving Size: 2 cups

For the Chimichurri Dressing

  • Season both sides of the steak with salt and black pepper and let it rest room temperature 30 minutes, while you prepare the rest.

  • Make the Chimichurri Dressing: In a food processor, combine the parsley, garlic, red wine vinegar, lemon juice, red pepper flakes, salt, and pepper. Pulse until finely chopped. With the processor running, slowly drizzle in the olive oil until the sauce is smooth but still slightly chunky.

  • Preheat a grill, grill pan or cast iron skillet over medium-high heat. When hot, spray with oil and grill the steaks about 5 to 6 minutes per side for medium-rare or until your desired doneness is reached (internal temp of 125F-130F). Transfer the steak to a cutting board and let it rest 5 minutes before slicing thinly against the grain or cutting into cubes.

  • While it rests, in a large bowl, combine the cucumbers, cherry tomatoes, avocado, red onion and salt. Add half of the chimuchurri and toss.

  • Toss the steak with the salad, adding the remaining chimmichurri.

  • Divide the steak and salad among four plates and serve.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 2 cups, Calories: 395 kcal, Carbohydrates: 10.5 g, Protein: 35 g, Fat: 25 g, Saturated Fat: 4.5 g, Cholesterol: 98 mg, Sodium: 589.5 mg, Fiber: 4.5 g, Sugar: 3 g

Do You Need a Fitness Coach? How to Tell an Information Problem from a Support Problem

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Do You Need a Fitness Coach? How to Tell an Information Problem from a Support Problem


This past year, I became a complete beginner again.

…it didn’t go how I expected.

I’ve been a coach for over 15 years. It’s my passion, and why I was hired at Nerd Fitness back in 2018.

But my role at Nerd Fitness has grown. These days, I’m not just responsible for our coaching.

I’m also responsible for making sure the right people out in the world – the folks we were built to help – can actually find us.

As it turns out, that’s its own huge, complicated, overwhelming problem.

I had a million questions:

  • How do I write a good newsletter?
  • How do I make a video that someone actually wants to watch? And WHAT DO I DO WITH MY HANDS WHEN I’M FILMING?!
  • Long form? Short form? SEO? AEO? Social media? I haven’t posted anything on my own social media since January 2021 (no joke). Better start figuring that whole thing out.😅
  • What data is important to track? How do I track it? What about software, and split testing, and all of that?
  • And most of all, how can I do this in a way that feels authentic to who we are: nerds who are turned off by all the rhetoric, hacks, and false promises rampant in the fitness industry? 🧐

And everywhere I looked, there were competing voices telling me what mattered most, what to focus on, and how much time to spend on what.
​
So I did what any good nerd does when they’re confronted with a new problem…

I started collecting underpants.

I read dozens of articles and how-tos. I subscribed to Youtube channels and binged their content. I went to live workshops. I bought programs. You name it.
​
And it helped. At least a little.

But I kept catching myself in a familiar loop.

I’d look at what I made and think:

“This isn’t good enough yet.”
​
“Is this actually the thing I should be working on?”
​
“I need to do better before I put this out there.”
​
“Maybe I should just collect some more data.”

I was stuck.

I could tell it wasn’t as good as I wanted it to be, and that would freeze me from taking action.
​
​I’d re-film a video 10 times before quietly canning the project.
​
I’d feel butterflies in my stomach every time before I clicked “send” on an email.

Classic “all-or-nothing” mentality.

If I couldn’t do it perfectly, why do it at all?

Then I Had a Moment of Realization

During a conversation with Coach Justin (one of our awesome team members 🙌) – it dawned on me:

I was craving…a Coach. 🤦‍♂️

Just for the marketing version of how to reach people more effectively.

Not another article. Not another 40-minute video from another expert.

I wanted a person.

Someone willing to sit down with me, learn about our situation and our history, take this whole complicated mess and say:

“Hey, I’ve seen this before. I’m here to help. Here’s where we start.”


Someone who would check in when I hit roadblocks.

Who would keep me focused on getting actual stuff done instead of endlessly second-guessing.

Who would catch me when I started beating myself up and get me moving again.
​
​Someone who actually gave a crap, and was in it with me.

Because that is what our coaches do for fitness.

I just hadn’t connected the dots before.

I get emails like this every week:

“I’ve read all the articles and seen a bunch of videos. I just can’t seem to put it all together, and I’m embarrassed that I haven’t solved this yet. I’m tired of stewing in this mess by myself.”

Sound familiar?

Being a beginner again taught me something I thought I already knew: the problem isn’t lack of information.

It’s direction and support from someone you know and trust.

That’s where coaching comes in.

A coach isn’t another voice adding to the noise.

They’re the person who turns the noise down.

Who knows you, simplifies things, points you at the ONE next thing, and sticks around while you figure it out together.

Not every situation needs a coach

Sometimes all we need is that quick resource or starting point.

But if you’re carrying one of those big, complex, “I can’t seem to crack this” problems – one that’s got you feeling lost, stuck, and alone – that’s not a quick-answer problem.

That’s a “someone in your corner” problem.

So if you’re overloaded and you keep thinking “why can’t I figure this fitness thing out?”

You’re exactly the kind of person we were put here to help.

I’d love to have a conversation about what’s going on and what working together could look like.

Just hit reply and tell me where you’re feeling stuck.

We’ll figure this thing out together.

-Matt

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