Hi,
Coach Matt Myers of Team Nerd Fitness here!
While Steve writes his Monday newsletter with stories to help you improve your life in general, he asked me to provide more specific advice on health and physical form.
I have been doing this fitness thing for almost as long as Steve wrote his newsletter.
(In fact, I sent an email to Steve in 2010 and we have been friends since – and now colleagues for 8 years!)
For 15 years, I have the privilege of coaching many people. I had a seat on the line at the front for what really helps people stay with their fitness goals – even when life becomes disorderly (which it always does).
Here are 3 lessons that I learned along the way – the settings of our coaches use daily to help people live, big goals and brains that do not always want to cooperate.
Let’s go!
🧠 Lesson 1: There is no “normal”.
Tell me if it seems familiar …
“I just need life to settle down a little … and then I will come back on the right track.”
Yeah. This “normal” version? It is a myth.
Life does not calm down. He changes.
Whether it’s a difficult week at work, your children fall sick, travel, take care of a family member or just try to keep your head out of the water – life never seems to be settled for a long time.
So, we make a plan that anticipates these challenges, rather than something that derails it.
At Nerd Fitness, we call this Dial mode.
- Another training that you can do in 15 minutes at home when you are stressed, tired and short of time
- Simple nutritional habits on which you can fall back to the pinch (that is to say, eat proteins with each meal)
- A list of meals that you can take on the move that correspond to your goals and keep you on the right track
By having several ways to stay on the right track, you continue to take momentum even when life is chaotic.
There is no normal. And that is to be expected!
🔎 Lesson 2: Zoom, zoom in
Have you ever thought about it,
“I want to get in shape, but I have just so far.”
Or,
“I was in great shape, but now everything hard. “”
These are totally normal thoughts to have! (🙋️ I know I got them!)
However, what I have observed over time is that these thoughts often drain the people of energy to persevere and continue.
So, what is a nerd to do?
This is where one of our favorite tools comes into play: Zoom in, zoom in.
Zoom: What should I do today?
Zoom out (every two weeks): Do I go in the right direction?
The zoom in you helps you carry out laser on your daily actions and to avoid the endless spiral of “I am not there yet.”
Instead, you ask:
✅ Did I do my training today?
✅ Have I had a protein and a vegetable with each meal? Etc.
Then, every 1 to 4 weeks, go back and check the situation as a whole:
What’s going well?
What is a challenge?
What should change or a goal to be adjusted?
This rhythm – a daily orientation with periodic and important checks – is the way in which the real change occurs.
⚖ Lesson 3: Make it significant and feasible.
How do you know if a strategy is good for you?
Find the right balance between stimulant and feasible.
Too easy? He will not move the needle.
Too hard? You will not do it regularly enough to make it a difference.
For each person, the good level of challenge is different.
Maybe it’s monitoring macros every day and 3x / week training.
Maybe this happens for a daily walk and the priority of fruits and vegetables at each meal.
Maybe he eats consciously and slowly and creates a bedtime routine to sleep better.
There is no “good” or “bad” response here. The good level of challenge will change for you over time.
Do not be afraid to experiment and adjust yourself until you find this ideal place: Difficult enough to feel significant, but achievable enough to remain consistent.
These 3 lessons are essentially part of what we use inside Nerd Fitness Coaching – and they have helped thousands of people in great shape, even when life launches curve balls.
Which one has stood out the most?
Send me an email to “[email protected]»- I would like to hear what you are working on.
I will send useful advice like this every two weeks, so do not hesitate to send questions that you might have!
– Matt coach
PS Do you want help to develop your plan and stick to it when life goes crazy? Consult our online coaching program »
