Hey, there

Coach Matt Myers from Team Nerd Fitness HERE!

While Steve writes his Monday newsletter with stories that will help you generally increase your life, he asked me to present more detailed health and condition tips.

I do this matter with fitness almost as long as Steve wrote his newsletter.

(In fact, I sent E -Mail to Steve in 2010 and we have been friends since then - and now colleagues for 8 years!)

For 15 years I had the honor to train many people. I had a place in the first place of what actually helps people stick to their fitness goals-when life becomes disordered (which he always does).

Here are 3 lessons that I have learned along the way - our trainers uselessly use to help people with a busy life, great goals and brains that do not always want to cooperate.

Let's level!

🧠 Lesson 1: There is no "normal".

Tell me if it sounds familiar ...

"I just need my life to calm down a little ... and then I will come back to the right track."

Yes. This version of "Normal"? It's a myth.

Life does not calm down. This changes.

Regardless of whether it is a difficult week at work, your children get sick, travel, look after a family member, or just trying to keep their heads over the water - life never settles long.

So we are a plan that provides for these challenges, not something that derails him.

We call it in nerd fitness ​Selection mode​.

• An alternative training that you can do at home in 15 minutes when you are stressed, tired and short time
• Simple eating habits that you can fall on in a pinch (i.e. eat protein with each meal)
• List of meals that you can download on travel that fit

With many ways to stay on the right track, you still build a momentum, even when life is chaotic.

There is no normal. And this should be expected!

🔎 Lesson 2: Enlarge, enlarge

Have you ever thought

"I want to get, but I just have it so far."

Or,

"I used to be in great shape, but now everything just feels like that hard. "

These are completely normal thoughts! (🙋‍♂️ I know I had them!)

However, in time I observed that these thoughts often exhaust people of energy to persevere and continue.

So what should he do?

One of our favorite tools appears here: Enlarge, enlarge

Enlarge: What do I have to do today?

Enlarge (Every few weeks): Did I go in the right direction?

Enlargement helps in the forester in everyday activities and avoid the endless spiral "I am not there yet."

Instead, you ask:

✅ Did I practice today?

✅ Did I get protein and vegetable with each meal? E.t.c.

Then every 1-4 weeks, go back and check the larger picture:

What is going well?

What was the challenge?

What must change or the target must be adapted?

This rhythm-daily focus with periodic, great controls-it is how a real change occurs.

⚖ Lesson 3: Make me meaningful and feasible.

How do you know if the strategy is suitable for you?

Find the right balance between difficult and feasible.

Too easy? Will not move the needle.

Too hard? You won't do it consistently enough to change something.

For each person, the right level of challenge is different.

Maybe he follows macros every day and practices 3x/week.

Maybe it will be a daily walk and priority treatment of fruit and vegetables with every meal.

Maybe they are carefully and slowly and creates a routine before bedtime to sleep better.

There is no "right" or "improper" answer. The correct level of the challenge will change over time.

Do not be afraid to experiment and adapt until you find this sweet place: It is difficult enough to feel significant, but competent enough to remain consistent.

These 3 lessons are the basic part of what we use in Nerd Fitness Coaching - and they helped thousands of people in great form, even when life throws curves.

Which one stood out the most?

Send me e -mail on "(protected e -Mail)" - I would like to hear what you are working on.

Every other week I send such helpful tips, so you can also send questions!

- Coach Matt

PS Do you want to help build a plan - and you actually stick to it when life gets crazy?​ Check our online coaching program »​