Simple Steps to Getting in Great Shape This Year

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Timestamps:
0:00 - Intro
1:00 - Part I: My journey
4:40 - Sponsorship
6:07 - Part II: Practical info I wish I had when I was 17
8:30 - My Favorite Exercises
13:02 - Reflections on How I Got Here
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Music
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[@ColeHastings]

A great example of how simple, bodyweight exercises can build a sick physique. Looking cut, my dude

[@nathanieldrew]

Thank you!!

[@deion312]

Woohoo

[@AccidentalHorcrux]

absolutely. definitely. 100%. but also, great example of great genetics. most people will not build a physique like this without progressive overload strength training and proper diet. And even then, some won’t achieve it if they aren’t predisposed for it genetically.

[@hungrygator4716]

​@@AccidentalHorcrux Most people WILL build a physique like that with basic calisthenics which is done in a muscle building manner (training to close to failure, proper recovery and nutrition). The average person who is not disabled or has a serious health condition can build a muscular if they live a lifestyle which stimulates it. The some that aren't predisposed to it genetically, is a very very small amount of the population.

[@ValQuinn]

@@hungrygator4716 Just want to concur. As someone who has studied this stuff anthropologically, you look at any community where people don't have the technology to replace human labour, basically everyone below 50 is in fantastic shape. There's nothing special about muscular people, if you do enough consistent exercise and don't eat artificial garbage, as long as you don't have some rare disability, you will get fit.

[@jmb1101]

I am over 60 and regularly exercising since I was about 25. I am a horrible athlete (no talent) but love the way I feel when I spin, walk, do pilates, yoga, etc. Definitely a big part of my life. Just moving makes me feel great!

[@crossandres7]

Man, You are doing a lot more than 90% of people, you are awesome

[@esikazemese]

That is wonderful! Key to a long life :)

[@gregory2611]

Are you sure that you're an horrible athlete, mate? Hardwork often beats talent

[@thelifewithnate]

Without movement, there is no life. Have your fitness goals changed over the years?

[@miamitten1123]

No one expects a 60yr old to be an athlete. Just to keep moving

[@TheHadMatters]

The number one goal *has* to be consistency. If fun is what gets you consistency, get as much fun as you need, no matter what else you have to compromise to get that. Same for anything else that helps you stay consistent. If you can do 5 minutes every day week after week, that's still better than 1 hour gym sessions if they make you stop doing it at all. And one final very important message while you're working on your consistency: Don't count streaks. Count total time spent. If you've done 4 exercise sessions per week for three weeks, and then you've stopped for two weeks, don't look at it as having to go back to square one. Look at it as going back to your 4th week, the 13th day, and then do that as soon as possible. If you realise that each next exercise builds on top of the total amount of all the sessions you put in in the past, it'll be far less demotivating when you get distracted, because it won't ever feel like that sort of pointless routine that will only ever end in failure; in fact failure won't be a big deal at all; it'll just be a break between successes that you can come back to the next success from whenever you choose.

[@thelifewithnate]

Funny you mention consistency! I noticed that I started working out more when I incorporated different modems of working out into my routine such as running as an example with lifting. If I would just lift weights all the time, I would start to get bored and not do as much.

[@rudyspective1870]

2:51 "STRENGTH IS FOUND IN THE MIND." A quote to remember by. Thank you.

[@vincent_auduc]

I’ve been following the same philosophy for the last 3 years and I am feeling great. Even during Covid lockdowns, I managed to move my body as much as possible.

[@imoliver2822]

Just think working out is good for my health it's my motivation.

[@LukeKorns]

THANK YOU FOR THIS!

[@eliasflores1377]

OMG THIS IS INCREDIBLE FITNESS CONTENT!! seriously I’ve never seen this high quality content, and intentional script writing in a fitness channel. i love everything you said in this video!! fitness is a such a spiritual journey, and foundational to our existence. keep up the goodwork. love this.

[@Philosolifting]

Couldn't agree more with your philosophy of fitness. I think many oversimplify the practice and wonder why they can't stay with it, but it is at its core a spiritual practice, and finding your 'why' for doing it that doesn't feel like an obligation or regret you constantly hold over yourself allows it to be a liberating practice.

[@dloadrussell]

This year I'm going to keep my goal simple. Just get back in shape and my year would be successful.

[@jordanchou]

I 100% agree with this philosophy! I think similar to learning a language, or really anything in life, consistency is always the most important. There is way too much "advice" out there about what the right and wrong way is to do anything, when really, just doing anything is better than doing nothing.

[@zeydtc]

nath, this is my fav video of yours by far. i've completed 3 marathons in the last couple years but stopped running on a regular basis some time ago. it's night now where i live but tomorrow after my morning prayers i will hopefully start running again. thank you - you've been a great inspiration friend!

[@HarrisonKing]

This is exactly what I needed to start the year fresh, I’ve felt the effects of the endless information coming from the health industry and it has put me at a standstill, this video is my philosophy too and I’m going to get back out there ! Thank you!!

[@pricutie1747]

Fam ur perspective on working out and staying active resonates so deeply. Its not like the usual oh push urself for ur goal. Its more lkke no i push myself for myself, cos i enjoy it, cos i enjoy movement and how it feels to move and go beyond our limits. Its really brought me back to that drive i would have when working out, its just gone recently but its refreshing to hear a resonant take on this all, and now its driven me in this direction again too. Thanks Nathaniel!

[@keshavjha8482]

This hit so close to home! Thank you for sharing this, Nathaniel!

[@dariousserrano]

Amazing video Nathaniel! I’ve been following your journey since 2019. But this video really connected with me as I feel like I’m currently learning about self care and consistency. Happy new year! 🎉

[@purasangrethrash]

I hope you know how great of a communicator and a great and genuine human being you are. Love watching your videos, they are encouraging. Keep it up bro, cheers!

[@chaeelmi]

Dear Nathaniel, I love your videos so much! I have been on your channel for so long but I want to take the time to thank you because I am very curious, I think a lot and I believe that you transcend topics so well and it resonates with me a lot. Beautiful analysis on physical health that makes it wholesome and not biased with the fit content that we see everywhere. Thanks for the content!

[@TJMaxximalist]

Initially I had trouble maintaining my workout routines when traveling, finding it hard to motivate myself when I had not yoga mat or weights to work with- but this video really made me realize that I could make the most of any environment. Really internalizing the concept of being flexible with my routines is a major goal of mine this year. Great video as always man.

[@thelifewithnate]

When in doubt, go back to the basics! Running and bodyweight exercises will always serve a purpose if there are no gyms nearby.

[@ritchiewong16]

Hey Nathaniel 👋, Looks like you’ve surprised us with your very first video for 2024 on New Year’s Day! Happy New Year to you (and Sky and your parents)! 🥳🎉 Sending you lots of love!!! ❤️❤️❤️🤗

[@landrosx685]

Thank you so much. I felt kinda lost with all of the content online and all the contradictions. Your content is real and honest. I'm feeling a motivation I haven't felt in a while. Thank you!!

[@prodbyholistic]

Your intentions and courage to explore the new style are well received. Thanks for making great works of art man!

[@LucasKultBanout]

Thanks for another great video Nathaniel! It reminds of the Seneca quote, “The body should be treated more rigorously, that it may not be disobedient to the mind.”

[@mitchelkamakanihooser8235]

I agree so much with this. I work out every day for 30 mins in the morning and I feel so much better, so less stressed and clear minded. It’s more so the mental and feel good benefits it’s given me that I want to this every day because I look forward to testing myself

[@diego.montes]

Hi!! Love that you give the importance to physical activitie in your channel!! I am a coach and I agree with the principle of sticking to time under tension instead of reps. Just as a complementary option to add a small thing to your workouts is that some days you could do the same excersices but in an explosive way of movement just to make sure to recruit the fast/explosive muscle fibers. The last thing that could do to make core excercies more fun is to explore new forms of the movement, for example not just making flex-extension but also incorporate some spine rotations and more complex movements emphasizing the posterior and anterior chains of your body. The ketlebells are really good for that kind of movement!! Keep doing what you do man!! Thanks for the video!!!

[@alienking8050]

amazing video man! You have no idea how much i related to this, i've always struggled a lot with working out and this really gave me another perspective around it, love your content

[@Marventrepreneur]

The sheer quality of this video and story telling is beyond amazing. Thank you for this wonderful video

[@ConnorDrummond23]

Masterfully put together. Nice work on the journey and consistency. Even just the mental benefits make it all worth it.

[@TheJeffry11]

Just an absolutely exceptional video. Spot on. Thank you for posting and sharing with us.

[@elenafari_]

thanks for this! i’ve been wanting to work out more for years but can’t seem to find the motivation. i will certainly try to apply your mindset and see how things turn out

[@Max-hs4uv]

In one of your videos you mentioned the not counting the reps and sets and I started doing the same and honestly I've been feeling much better so honestly, Thank you!

[@hellengouveia1342]

That was incredibly on time. I went out to run 3 times in the last week and its been interesting. I want to keep going. Thank you

[@esikazemese]

I love your approach as much as your cinematography and editing :) I totally agree with the approach that 20 minute workout is still 20 minute more than nothing. Short workouts online always help me start again, because it's must more appealing mentally! Fitness - diet culture is so harmful to people with all those expectations and unhealthy habits, when the key is just to MOVE every single day. Find a movement that you love. It's not about losing weight, it's not about punishment, reps and calories, it's only about how it makes you feel.

[@r.m.montano7413]

Kudos fella. I like to go for a run once every two days since I picked the habit in October. And the days I don't run I do some speed/resistance workout when I wake up. Happy new year from Brest, France.

[@mike_dunno]

Right now I've pretty much hit rock bittom mentally and especially physically. It is my time to exit the comfort zone bubble that ive been living in for many years

[@Housestarkk]

I’m getting back on the horse this year after 2 years of going through some difficult but necessary life transitions. I used to be active everyday, it was just a life norm I’ve been accustomed too since child hood. After 2 years of what I like to metaphorically call rotting, I haven’t been able to figure out where to start. I realize now that’s because I’ve been over complicating everything. The reality is: I’m blessed. I have two working legs, running shoes, and access to pull up bars. Thanks for the video Nate, I genuinely mean it. I’ll be applying some of your philosophies in my life. Cheers.

[@rebeccalee2237]

You’ve helped me simplify my mindset and routine with exercise just by watching this video. In a way, you’ve proved to us that is doesn’t have to be super complicated and intimidating. Thank you :)

[@Naz-hx5mw]

One of my goals this year is becoming an active person. Your video gave me so much inspiration! Thank you

[@raquelhoffmann4]

I love this video, because it's not an apology of fitness for aesthetic alone, but fitness as a philosophy, as a journey, as something that helps us be us. Well done! ❤ (that said I must add you are looking very good too!)

[@Puresoulss]

Your Sound Design is next level. Amazing! Perfectly suited

[@cecilia9364]

Super inspirational!!! Such a wonderful video!!!

[@katerynalappo9722]

thank you Nataniel for a great film and an important topic you bring to this world!

[@leosolomon1505]

I think you're a genuine kind soul brother Great video and Thanks ❤

[@streetandfashionphotograph3374]

Thanks for the motivation. This is a pure and heartfelt sharing of yours to share knowledge and passion not just annoying north american kid fitness channel information. I did go to gym for multiple in my early 20s and I'm 27 now and never have a willing to go back to gym but home and outdoor exercises.

[@marloncasemiro]

This channel is getting better by the day! Love it

[@Chiefske]

Great editing. Very wholesome message. Thanks!!

[@Mozzarella-and-Tomato]

Absolutely beautiful video in all ways!

[@caroborj]

Love this outlook on running! Thanks for sharing your experience

[@mindiwilhelm4322]

Thank you for sharing. Such an inspiration!

[@livpappas1359]

love this message. really resonates. Thanks for sharing!

[@lopes.altamiro]

A great video to start the year!!! Thank you man

[@famniwilli8504]

This video came exactly at the right time. 😁 This was the motivation I needed. Thank you!

[@ceciliapontes52]

I’m gonna watch this video so many times throughout this year

[@johnfrancisbellen]

Thank you for this. as always great story telling. I am inspired. Happy New Year 🎉

[@apolloferrero8664]

man I really appreciate you and the message you spread! I see you as an older brother/mentor and I really resonate with “Amor Fati” and what it means, even got it tattooed 💪🏽

[@Love4Love23]

Very inspiring 🙏 Thank you and congrats on your achievements!

[@SethPleasants]

I love your work man it always resonates with me. Thank you!

[@yoga_and_ian]

Just what I needed to hear. Beautifully put (and filmed).

[@WyethSterling]

love the intuitive exercise vibe, very inspiring

[@jackson615]

Thoroughly enjoyed this video and just what I needed at the start of the year! Though you've said you're not an expert, I would still love to see a video about what your eating habits are like. Striving for that Nathan physique this year 💪

[@faerieofstars]

thank you for this. i relate so much to this, especially hating gyms.

[@johandewit8418]

A few weeks ago I started working out at the gym twice a week. And I'm not a pro by any means, but I wanted to become more healthier and stronger as a person (in many ways and areas). And last year I did the biggest achievement of my life: Hiking and completing a trail in the far north of Sweden (a 450 km trail through one of the last wildernesses of Europe). And I want to continue doing that, but I wanted to get in shape more along the way. And again, I'm not a pro and that's not my goal either, but I just want to become stronger and healthier just to be able to do those long distance hikes (with everything I have on my back). So I just try some simple cardio and strength trainings. And well, it's a good habit as well. I wish you all the best in this new year Nathaniel! I hope new things will unfold along the way! Best regards!

[@davidhartley94]

Beautifully made video!

[@jandersonsan]

Thank you for this video!

[@luisveitia2310]

I've always had difficulty being disciplined enough to work out for a long time, I tend to overwork myself, which becomes stressful. This year I want to focus exactly on those things, enjoying them and looking at them long-term. It's like this video was sent to me, great video.

[@Panzzer101]

Same. The longest i have been able to workout is 3 months. I like it for a month and half but after tha. I have to make myself do the same routine. I leave for 2 months and then come back. But i am never consistent.

[@garancee5418]

This video is so beautifully made, congrats !

[@TomHurls]

such a good video man, beautifully done !! An inspiration

[@linagrishko]

amazing video! My favorite part about sport is flexibility. I am 16 and for over 5 years I have been training at home by myself, but it was inconsistent. A week ago I decided to attend aerial acrobatics classes and after two sessions it literally changed my life. Now I feel as motivated as never and I will not only continue going in for acrobatics but also training every day at home. I found that my weaknesses are arms (not strong enough) and legs (wanna do splits), that's why I am focused on these muscles daily ;)

[@Lexith03]

Please never stop making videos, haha. I love to watch your new uploads and try to find time to fit them into my daily life. The way you deliver your message, thoughts, etc. is so nice and simple,, yet so full of information and to the point. Anyway, this video just goes to show that exercise can be done almost anywhere at anytime and the only excuse we have (outside of possible health reasons and such) are not good ones. Even the little things can add up when it comes to exercise and I love how easily it was explained here. (I am preaching to the choir here, lol, because I really need to get myself back into better shape but *insert excuse*) I went to the doctor today for a condition I am dealing with and when I set foot on the scale I just seen how much weight I have gained, how my body has been telling me that I need to do better, and it sort of clicked that now is the right time because like you said, "We won't always have our bodies." I always look in the mirror and tell myself "I want to live now, I want to experience life now, I want to better myself now, be proud of myself now" and each year that I let slip by not changing, I begin to question those statements I tell myself and I am tired of doing that. So yeah, I said all of that to say thank you for this video and thank you for bringing the simplicity of this to the forefront.

[@williambrooker2030]

I would love to see more exercise and fitness videos with your down to Earth personality and using it for mental clarity ! I wish more people spoke mostly about the mental benefits of getting out rather than just #gains

[@jeslinmariathomas5447]

Seriously this must be the most convicing , beautiful and unique video I've ever seen about this topic . 👏👏

[@tehcmc2k]

Inspiring and information, a joy to watch. Thank you

[@isaiahkwesiga]

I needed this video. Thank you

[@just_tammy]

YOU ARE AMAZING!!! thank you for putting into words more positive thoughts about exercise

[@outdoor_best]

We need this type of content more in the Channel. It was great

[@coolbreeze5683]

It's great that you have discovered that while you're still young. Take advantage of having a functioning body because it doesn't stay that way forever for anyone. Enjoy every minute of it and live in that gratitude!

[@gs3820]

But this is exactly what helps staying fit while getting older: regular exercise and an healthy diet (not diet diet, but balanced eating). It helped me getting fit after my pregnancies, my broken leg, and who knows what else to come. No special attention for getting back fit or ‘in shape’, just back to my old habits.

[@mckennaschnauber4412]

Great video!!! Thank you ❤❤❤

[@BrendanMariani]

loving the use of aspect ratios, and great story telling dood

[@usenwill]

I'm really glad you enjoy running. I've been a runner for most of my life. It is great for stress relief and I believe it does have cognitive benefits, especially as you age. What I've discovered more recently is how important and what a difference proper nutrition can make. I lost 20 pounds in 2.5 months doing the same exercise I've been doing for quite a while but changing diet to low carb (and lower calories - 1800 to 2000 per day). I've been blown away by this. I haven't experienced anything this life changing since I trained and ran a marathon in 2002. I also want to say that I really like your way of de-emphasizing metrics when it comes to your workout. Once you are experienced enough, you don't need metrics to know when you're getting a great workout. I've been taking the same approach to the dieting part of the equation. I don't worry about weighing myself, I just go by how my body looks and feels and staying disciplined with the food I actually put in my mouth. Having a fasting mindset has also been helpful. I'd always advise to see a doctor and nutritionist for advice before doing this.

[@briandanielson4612]

Exactly what I needed to hear. Subbed.

[@mkbmehul]

Don’t know about your fitness goals or coaching but your video making most specifically storytelling way or method is awesome and very engaging

[@cavesita19]

I really like your philosophy, when you said you work out because you're curious...that basically changed my view on working out completely so thank you for that

[@TheRainerjulian]

Nice! Loved to see my hometown Salzburg in your video. Such a nice workout spot!

[@willemfendon2333]

Love the video!!! Keep up the great work!!’

[@fraper55]

Great video and body man! Congrats!

[@etch-a-life]

Nathaniel buffed - great content as usual!

[@ojladddd]

Super informative and great advice!

[@HigherSelfKorea]

Just love the idea of not counting reps! So true!! Reps is what I've learned at any workout place (gym, crossfit, swim, laps etc) and I just took it for granted. But really why, if you're not going for the Olympics??? Reps take all the fun out of it.

[@Brigister]

if I had to guess, for a lot of people it is just an easier way of keeping track of how much you're doing, not waste time, and most importantly pushing themselves a little bit further every time, by doing one or two more reps. personally, I am like Nathaniel in that reps are detrimental for me, but I see how they could be helpful to someone.

[@gregwoodin5630]

@@BrigisterI find reps useful and actually fun and motivating. Trying to beat my previous rep count for a certain weight turns the workout into a competition with myself, which I generally like.

[@charivnick]

yasssss let's go Nathan, you are amazing !

[@ladybrooks3885]

Awesome video. Watched twice and will share. Thanks

[@daniventura]

Great content, another great video.

[@MallenBaker]

Great video. I am in the 'entropy' zone having hit 60 last year. And, having been on and off with exercise through much of the second half of my life, I figured that the only way to fend that entropy off now is 'use it or lose it'. So I now have a morning routine for every day which includes exercise - very much like you in that it's a mix of resistance training and cardio. Running, yes. Also walking at a brisk pace (to stay in 'zone 2' targeting my vo2 max score, which is positively associated with longevity). Funnily enough, having done this for 11 months at this point, I think I'm at my overall fittest and healthiest of any point in my life - maybe except for my early 30s when I had a motivated patch. Making it a habit was the thing that switched it for me. So long as it was an option, I never managed the consistency. But if you have a love for it, as you seem to, that shouldn't be an issue. Oh, and glad to find another person who was inspired to start running by Casey!

[@alexlilebuba790]

Hey Nathaniel. I am one of the 1.7 ish M people who enjoy your videos. We just met on the streets of Bucharest. It’s amazing that I got to met you in person. Enjoy your time in România.

[@dionline88]

Good for you!! You're looking great, obviously feeling great otherwise why continue, right? I have to remember this when I'm feeling bored after work (which is quite sedentary), so I 'move it or lose it'!! Happy New Year to you & your family!!

[@benjaminwilliams414]

Fantastic video! As a trainer I wish more people approached their health and fitness in this way. Our Bodies are a long term project!

[@juanrincon777]

Really happy I watched this. You might not know exactly the weight behind this compliment for me but you might be the only KZbinr in the past 4 years that I have consistently watched their videos at regular, 1x speed. No matter the topic, there’s always something that stands out to me so strongly about the intention (or at the very least care taken) behind each moment you craft throughout your films. I just have to sit with it and absorb it, enjoy it.

[@adrifadri]

Dude, seriously. This video helps me to find motivation!

[@tomduxbury2609]

Brilliant video sir!

[@faribayagoobian7721]

Great info . Happy New year dear

[@enmassepaulful]

I always look forward to your videos. This one is a great motivator. Your simple and straightforward storytelling is so effective. It’s interesting because it helped me see exercise (specifically) differently. Now I’m thinking about cancelling my gym membership. 😂

[@abbyonthemountain]

DAMN!!! These videos are getting so good! Especially at (3:45). I feel so inspired by you, your writing and your filmmaking!