Hello,
Trainer Matt Myers from Team Nerd Fitness here!
While Steve writes his Monday newsletter with stories to improve her life in general, he asked me to give more precise guidance on health and fitness.
I did this fitness -almost as long as Steve wrote his newsletter.
(In fact, I sent Steve by e -mail in 2010 and we have been friends since then ā and now for 8 years colleagues!)
I have had the privilege for 15 years to train a lot of people. I had a seat in the front row to actually help people to stay on their fitness goals-Selbst when life becomes chaotic (whatever it does).
Here are three lessons that I have learned on the way ā readers who use our trainers every day to help people with busy life, great goals and brains who do not always want to work together.
Let us get up!
š§ Lesson 1: There is no ānormalā.
Tell me if that sounds known ā¦
āI only need a life to be a bit calmed ā¦ and then Iāll get back on the track.ā
Yes. This version of ānormalā? It is a myth.
Life does not calm down. It Changes.
Regardless of whether it is a hard working week, your children get sick, travel, take care of a family member or just try to keep your head afloat ā life never seems to calm down for long.
So we make a plan that anticipates these challenges instead of something that derailed it.
At Nerd Fitness we refer to this as
- An alternative training that you can do at home in 15 minutes if you are stressed, tired and short
- Simple eating habits that you can fall back on for the pinch (i.e. eat protein with every meal)
- A list of meals that you can reach on the go that match your goals and you can keep on the right track
If you have several ways to stay on the right track, continue to build, even if life is chaotic.
There is no normal. And that is to be expected!
š Lesson 2: Zooming, zooming
Have you ever thought
āI want to get in shape, but I just have to go that far.ā
Or,
āI used to be in great form, but now everything feels like this hard. āā
These are completely normal thoughts! (šš, I know I had it!)
However, what I have observed over time is that these thoughts often unload people from the energy to hold out and continue.
What can a nerd do?
One of our favorite tools comes into play here: Zooming, zooming out.
Zoom: What do I have to do today?
Zoom (Every few weeks): Am I in the right direction?
The zooming helps you to laser your daily actions and to avoid the endless spiral of āIām not there yetā.
Instead, ask:
ā Did I do my training today?
ā Did I get a protein and vegetables with every meal? Etc.
Then step back every 1-4 weeks and check the overall picture:
What is going well?
What was a challenge?
What do you have to change or go to goals?
This rhythm and daily focus with regular checks with a large picture of how real change happens.
ā Lesson 3: Make it meaningful and feasible.
How do you know if a strategy is right for you?
Find the right balance between challenging and feasible.
Too easy? The needle will not move.
Too hard? You wonāt do it consistently enough to make a difference.
The right challenge is different for each person.
Maybe it follows macros every day and trains 3x/week.
Perhaps it goes on foot every day and prioritize fruit and vegetables with every meal.
Maybe it eats carefully and slowly and creates a bedtime routine to sleep better.
There is no ārightā or āwrongā answer here. The correct challenge will change for you over time.
Donāt be afraid to experiment and adapt until you find this sweet spot: The challenge enough to feel sensible, but feasible enough to stay consistent.
These 3 lessons are a central component of what we use in the nerd -fitness coaching -and they have helped thousands of people to come in great form, even if the life of curveballs throws.
Which one has turned out to be the most?
Send me an e -mail ā(E -mail protected)ā ā I would like to hear what you are working on.
I will send helpful tips every other week. So also send questions that you may have!
ā Trainer Matt
PS Would you like to help build up your plan ā and actually stick to it when life is going crazy?
