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Hey,
Coach Matt Myers from the Nerd Fitness Here!
While Steve writes his newsletter for Monday with stories to help you level your life in general, he asked me to provide more concrete affection for health and fitness.
I’m doing this fitness thing almost as long as Steve writes his newsletter.
(In fact, I sent an email in 2010. year and we were friends since then – and now colleagues are 8 years!)
I had a privilege of training a lot of people for 15 years. I had a seat on the front line of what actually helps people hold their fitness goals – even when life becomes messy (who always works).
Here are 3 lessons that I learned along the lessons of our coaches used every day to help people with busy lives, big goals and brains who don’t want to always cooperate.
Let’s go out!
🧠 Lesson 1: No “normal”.
Tell me, does this sound familiar …
“I just need a life to calm down a little … and then I’ll go back to the track.”
Yes. That version of “normal”? It’s a myth.
Life doesn’t calm down. That change.
Whether it’s a difficult week, your kids get sick, traveling, caring about a family member or just trying to keep your head above water life.
So, let’s make a plan that predicts those challenges, not something that takes it out.
In Nerd Fitness, we think of this as Dialing mode.
- Alternative training you can do in 15 minutes at home when you are stressed, tired and short on time
- Simple nutritional habits can be returned to a pinch (ie Eat proteins with each meal)
- List of meals you can grab on the go that suits your goals and keep you on your way
With more ways to stay on your way, you continue to build a momentum even when life is chaotic.
There is no normal. And that is expected!
🔎 Lesson 2: Minimize, Climb
Have you ever thought about yourself,
“I want to get in shape, but I just left.”
Or,
“I used to be in great shape but now everything just feels like that hard. “
These are completely normal thoughts to have! (🙋♂️ I know I had them!)
However, what I have seen over time is that these thoughts often take people into energy to persist and continue further.
So what is stupid?
There comes one of our favorite tools: Reduce, minimize.
Zoom in: What do I need to do today?
Reduce (Every few weeks): Did I go in the right direction?
Zoom helps you focus laser on your daily actions and avoid an endless spiral “I’m not there yet.”
Instead, you ask:
✅ Did I do my exercise today?
✅ Did I get protein and vegetables with every meal? Etc.
Then, every 1-4 weeks, step back and check the larger image:
What is going well?
What was the challenge?
What should be changed or targeted?
That rhythm-daily focus with a periodic, great sensory for big images – is how the actual change occurs.
⚖ Lesson 3: Some significant and perform.
How do you know if the strategy is right for you?
Find the right balance between challenges and feasible.
Too simple? Will not move a needle.
Too hard? You won’t do it enough enough to make it.
For each person the true level of challenges is different.
Maybe following macros every day and works 3x / week.
It may be going for everyday walks and priorities of fruits and vegetables in each meal.
Maybe eating and eating slowly and creates a sleep routine to sleep better.
There is no “right” or “wrong” response here. The correct level of challenges will change for you with time.
Don’t be afraid to experiment and adjust until you find such a sweet place: enough challenging to make me feel meaningful but feasible enough to remain consistent.
These 3 lessons are a basic part of what we use the interior of Thrd Fitness Coaching – and they helped thousands of people in great form, even when life throws the curves.
Which one did you fit the most?
Send me an email to “(en-protected)“- I’d like to hear what you’re doing.
Agree helpful tips like this every other week or so, so free to send the questions you might have!
– Coach Matt
PS You want to help build your plan – and actually keep up to him when life gets walnuts? See our online trainer program »
