3 Coaching lessons of thousands of fools

Hey there,

Team Nerd Fitness Coach Matt Mayers HERE!

While Steve wrote his newsletter on Monday with stories to help you align your life as a whole, he asked me to give more terms on health and fitness.

I do this fitness something almost as long as Steve writes his newsletter.

(In fact, I sent an email to Steve in 2010. And since then we have been friends – and now colleagues of 8 years!)

For 15 years I have had the privilege of training many people. I have had a front-line seat of what actually helps people stick to their fitness goals when life is messing (which always does).

Here are 3 lessons that I have learned along the way – lessons our coaches use daily to help people with a busy life, big goals and brains who do not always want to cooperate.

Let’s equalize!

🧠 Lesson 1: No « normal ».

Tell me if that sounds familiar …

« I just need life to calm down a little … and then I’ll be back on the road. »

Yes. This version of « normal »? This is a myth.

Life does not calm down. It changeS

Whether it’s a difficult week of work, your children get sick, travel, take care of a family member, or just try to keep their heads over the water – life never seems to be established long.

So, we make a plan that predicts these challenges, not something that derailed it.

In Nerd fitness we call it as ​Dialing mode​S

• An alternative workout that you can do after 15 minutes at home when you are stressed, tired and short time
• Simple eating habits that you can return to a pinch (ie eat protein with each meal)
• A list of dishes you can take in motion that meet your goals and keep you on the way

As you have many ways to stay on the road, you continue to build momentum, even when life is chaotic.

There is no normal. And this can be expected!

🔎 Lesson 2: Increase, increase scale

Have you thought of yourself,

« I want to get in shape but I just have to go. »

Or,

« I used to be in great shape but now everything just feels like that hard -to -goS « 

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

What I have watched over time is that these thoughts often deplete people out of energy to persist and move on.

So, what should a fool be done?

This is where one of our favorite tools comes: Increase, increase.

Increase: What should I do today?

Increase (Every few weeks): Do I target the right direction?

Increasing helps you focus on your daily actions and avoid the endless spiral of « I’m not there yet. »

Instead, you ask:

✅ Did I do my workout today?

✅ Did I take protein and vegetables with every meal? Etc.

Then, every 1-4 weeks, give way to back and check the bigger picture:

What is going well?

What was a challenge?

What needs to be changed or should the goal be adjusted?

This rhythm is a day-to-day focus with periodic ones, checks with large paintings-how real change happens.

⚖ Lesson 3: Make it meaningful and executable.

How to find out if a strategy is right for you?

Find the right balance between challenging and executable.

Too easy? Will not move the needle.

Too hard? You will not do it consistently enough to change.

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

Maybe every day tracks macros and works 3x/week.

It may be for a daily walk and prioritization of fruits and vegetables at every meal.

They may eat carefully and slowly and create a bed routine to get to sleep better.

There is no « correct » or « wrong » answer here. The right challenge level will change for you over time.

Don’t be afraid to experiment and adjust until you find this sweet place: Enough challenge to feel meaningful but fulfilled enough to stay consistent.

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These 3 lessons are an essential part of what we use inside the Nerd Fitness coaching – and they have helped thousands of people get into great shape, even when life throws crooked balls.

Which of them has stood out most about you?

Send me an email to « (Email Protected) » – I’ll be glad to hear what you are doing.

I will send helpful tips like this every other week or so, so also do not hesitate to send questions you may have!

– coach Matt

Ps You want help to build your plan – and actually stick to it when life goes crazy?​ Check out our online coaching program »​