Tag: fitness

If you’re looking to run your first 5K, you’ve come to the right place. 

In today’s guide, we’ll cover common questions – and 5 mistakes – about the Couch to 5K program:

• What is Couch to 5K? Why is the Couch to 5K plan so popular?
• Does Couch to 5K actually work? 
• “Will I lose weight with Couch to 5K?” (Mistake #1)
• “Do I even like running?” (Mistake #2)
• “Am I healthy enough to run a 5K?” (Mistake #3)
• How to start (Couch to 5K Schedule and PDF)
• “How do I not hurt myself running a 5K?” (Mistake #4) 
• 10 tips and tricks for running a 5K.
• “What do I do after Couch to 5K?” (Mistake #5)
• “What if I own a futon? Can I still do Couch to 5K?”

Before we jump in…

You’re reading this guide at the perfect time because Nerd Fitness is currently hosting a special event, LET’S START TOGETHER: A 5-DAY WALKING CHALLENGE FOR HOBBITSNERDS!

It’s suited for anyone starting their walking or running adventure, since our team of coaches will explain how to start both (plus offer an intro to hiking).

Learn more right here!

What is Couch to 5K? Why is the Couch to 5K Plan so popular?

“Couch to 5K” is a free program that takes people from their couch to running a 5K race in 9 weeks.

5K is short for 5 kilometers, or 5,000 meters or 3.1 miles.

This running program was invented by Josh Clark of CoolRunning WAY back in the day.

It has since been co-opted and copied by every running blog out there, so we’re going to be referring to a generic “Couch to 5K” program when we talk about it.

(When people ask the question “How long does it take to complete Couch to 5K,” it really depends on which program they pick. 

It might be 6 weeks, or 12 weeks, or 9 weeks. The original Couch to 5K plan created by Cooling Running took 9 weeks).

Here’s the Couch to 5K plan a nutshell:

The program utilizes an uber-popular concept called interval training – moving at different speeds throughout a running session – and lays out exactly what to do every day for 6-12 weeks after starting.

By varying your pacing, your body is forced to adapt to different speeds, and your heart and lungs have to adapt to various levels of strenuous activity (and get stronger/healthier as a consequence).

As a result, you actually burn more calories and get better prepared for a race than compared to just training at a constant speed.

In other words, interval training rocks and should be used by anybody who wants to get better at running.

Over the weeks, Couch to 5K slowly ramps up the amount of time you spend running and cuts back the time you spend walking until you’re at the point where you can actually run a 5K without stopping.

“STEVE, I’M INTRIGUED. WHY IS COUCH TO 5K SO DANG POPULAR?”

#1) It’s simple and clear.

Print out a PDF or download an iPhone app and for the next 9 weeks you simply do what it tells you:

Today, do this.

Tomorrow, do that.

Repeat.

We’re all busy. Most of us lead hectic lives. And programs that tell us EXACTLY what to do allow us to follow instructions without needing to figure it out ourselves.

Not that us nerds overanalyze things to the point of giving ourselves anxiety attacks…

#2) Most people think running = weight loss.

If you’re brand new to health and fitness, and you’re trying to lose weight, you’re most likely overwhelmed by what you should start with and how you should train.

Are you gonna go sign up for a gym membership, hire a trainer, and start doing squats and deadlifts?

As much as I would WISH that was the answer (it’s probably the fastest path to changing one’s physique), it’s often a bridge too far for many folks.

So a majority of newbies equate running with weight loss (which MIGHT be true, but MIGHT not, I’ll explain here), and decide to start with a jog around the block.

#3) Couch to 5K is not overwhelming.

It’s a free program (or inexpensive app), and it’s very approachable.

Programs like P90X and Insanity are designed to appeal to people that consider themselves hardcore (whatever the hell that means).

Couch to 5K appeals to people who are overwhelmed at the idea of doing P90X or Insanity or mustering up the courage to go to Crossfit.

Couch to 5K makes you think “maybe I can actually do this…” which is the most important part of any fitness journey: starting.

#4) Everybody wants to “have run a 5K.”

If you’re new to health and fitness and working on setting a good obtainable goal, “run a 5K this year” is a great place to start.

• It’s a short enough distance that with some training you can pull it off, even if you have to walk some or all of it.
• There are 5Ks practically every weekend, many of which raise money for charity or are themed in a fun way,
• It’s an amazing activity to do as a group with friends.
• Humans are wired for achievements, progress, and gratification – 5Ks are perfectly designed for that.

So in completing Couch to 5K, you train and get to see yourself progress weekly, you get to finish a race and feel a  sense of accomplishment, and you go home with a medal you can hang on your wall reminding you of the proud moment.

Plus, it might get you in shape!

Maybe…we’ll explore in just a moment.

If you are trying to get in shape, I’ll mention our 1-on-1 Online Coaching Program. I know of no better way to transform yourself than through the help of an expert who knows exactly what to do. We’ve helped hundreds of people run their first 5K and helped others train for triathlons!

Have a Nerd Fitness Coach tell you how to train exactly for your goals! Learn more:

Does Couch to 5K actually work? Will I lose weight Doing Couch to 5K?

“Steve that’s all fine and good. But what do you REALLY think about running 5Ks and Couch to 5K?”

Okay, you got me. I got thoughts. I also got jokes (they’re bad).

RANT INCOMING!

Will the Couch to 5K program help you run a 5k? YES! If you actually stick with it for the entirety of the training program.

Will the Couch to 5K program help you lose weight? MAYBE.

Is Couch to 5K a program that will get you healthy permanently? MAYBE.

Will Couch to 5K make me sexy and look damn good in a bathing suit? MAYBE, but probably not.

Here’s the truth about Couch to 5K: It’s the same truth with popular programs like P90X or Insanity or any other structured workout program:

It totally works and will help you lose weight if you do two things:

1. You actually complete the program, AND
2. You fix your diet.

MISTAKE #1: Couch to 5K totally doesn’t work and won’t help you lose weight if you do two things:

1. You actually complete the program, BUT
2. You don’t fix your diet.

As sexy as it is to think that just going for a run will help you lose weight, the data doesn’t back it up. In fact, as Time Magazine rightly pointed out years ago and got yelled at for telling the truth, exercise alone won’t make you lose weight.

I believe that to be especially true when exercise is only steady-speed cardio.

In fact, many people gain weight after starting an exercise routine and get completely demoralized.

What gives?

As we say here at Nerd Fitness, you can’t outrun your fork, and nutrition is 90% of the battle.

If you go for a mile run and then stuff your face with extra calories “because you earned it,” you’re going to gain weight.

It’s not because you have a slow metabolism, I promise. It’s because you’re consuming too many calories.

This is Common Mistake #1: not fixing your nutrition if you’re running for weight loss!

If this were a movie, nutrition would be Tom Cruise in Mission: Impossible and exercise is that funny sidekick who helps Tom. Let’s be real here, Tom is doing all of the heavy lifting to make that movie what it is.

Couch to 5K helps people run a 5K.

That’s it.

It’s not designed to help you lose weight or build a body you’re proud of. It’s also a temporary program that lasts a certain number of weeks until you run your 5K.

For Couch to 5K to be successful for you long term, and for it to help you lose weight, it needs to be the catalyst that causes you to build a consistent long-term habit of exercise and changes how you think about food.

Remember: you never get to be “done”, so you need to enjoy the journey and look forward to exercising daily.

You also need to train the right way to build the type of body you want! And eat the right way.

That’s priority numero uno.

Before we continue…

As I mentioned earlier, you’re reading this guide at the perfect time because Nerd Fitness is currently hosting a special event, LET’S START TOGETHER: A 5-DAY WALKING CHALLENGE FOR HOBBITSNERDS!

It’s suited for anyone starting their walking or running adventure, since our team of coaches will explain how to start both (plus offer an intro to hiking).

Learn more right here!

Do I Even Like Running?

Bodybuilder Ronnie Coleman said it best:

“Everybody wanna be a bodybuilder, don’t nobody wanna lift no heavy ass weight.”

In other words: “Everybody wants to be in shape, and look great, but nobody wants to put the work in to actually GET in shape and look great.”

And yup, getting in shape is tough; if it were easy we’d all look like Captain America and Wonder Woman.

Instead, 70% of America is overweight and 30+% are obese. Crap.

This brings me back to the most crucial question of this entire 5K process:

Do you even LIKE running?

The world is split into three groups:

• People that like running and want to run.
• People that don’t like running but eventually learn to love it.
• People that don’t like running and will never like running.

Here’s that Ronnie Coleman quote, slightly adapted: “Everybody wants to have run a 5K, but many people don’t actually enjoy running.”

Running a 5K is a great achievement and a worthwhile fun goal, but it’s only one way of thousands to “get in shape.”

Many people feel like Andy Dwyer in Parks and Rec when they go running.

Some people love that feeling of anguish or pushing beyond the limits, and that’s awesome!

But for everybody else, they make Mistake #2: they force themselves to run even though they don’t like it!

So before you start Couch to 5K, think of it as a science experiment:

“I hypothesize that following Couch to 5K will help me run a 5K. I also hypothesize I’ll enjoy the process, enjoy how I feel after a run, enjoy running a 5k, and/or enjoy the achievement of having run a 5k.”

And that’s all this is: an experiment to see if running is the type of exercise you want to continue doing consistently for the next few years.

If 2 weeks into Couch to 5K you’re miserable and hate it: fantastic!

You just discovered that you hate running and are now free to NEVER RUN EVER AGAIN FOREVER. It doesn’t make you a failure.

It means your science experiment produced a result that you can now use to inform future exercise decisions.

Again, it doesn’t make you a failure.

It just means you found a type of exercise that doesn’t work for you.

If you discover you LOVE running and how it makes you feel: fantastic! You can now make running part of your regular exercise routine. Combine this with a good nutritional strategy, and you will build yourself a runner’s physique. And you’ve found something you can do for the rest of your life.

If you are running to prove something to yourself, because a friend is doing it, because you’re raising money for charity, or anything else: fantastic! Do Couch to 5K and then decide after if this is the strategy that you enjoy and want to stick with permanently.

Don’t make Mistake #2: If you’re ONLY doing this to lose weight and it’s making you miserable, quit. Don’t run. Ever.

Instead, pick an exercise you actually enjoy. But not because the exercise is going to help you lose weight – because doing an exercise you love is a constant reminder of “I’m making healthier choices, and thus I should probably eat healthier!”

If weight loss above all else is your goal, I’d recommend our Beginner Bodyweight routine you can do at home and combine it with our “Beginner’s Guide to Healthy Eating.” I can promise that if you read those strategies and start to implement them in your life, you’ll see results without ever having to set foot on a treadmill.

Phew! Okay, that covers “do you actually LIKE running?”

There’s another massive question you should be asking yourself before you start…

Are You Healthy Enough to Run a 5K?

Just because you WANT to run doesn’t mean you SHOULD necessarily start running just yet.

It could be a fast track to injury, disappointment, and misery!

Those are literally three of my least favorite things. The fourth being brunch.^[1]

Back to your health: are you physically ready to run?

If you’re at or close to your goal weight, then starting a running program is a good idea.

Read the section below on “How to not get injured doing Couch to 5K” and get started.

If you are obese or very overweight, I think (power) WALKING a 5K is a great goal for the immediate future.

However, I think Mistake #3 would be running a 5K before properly preparing your body for it! In fact, running prematurely without addressing your weight might cause damage to your joints and ligaments and cause you to backslide a whole bunch.

WHAT I WOULD DO INSTEAD: Focus on healthy eating, building the habit of daily walks, and follow a beginner strength-building routine like the Beginner Bodyweight Circuit.

(Oh, and if you want to start walking, join LET’S START TOGETHER: A 5-DAY WALKING CHALLENGE FOR HOBBITSNERDS!

You can earn some NF merch as you begin your walking adventure!)

Here’s why you should focus on strength and nutrition before pounding the pavement with hours of running:

• As you begin to drop weight, a lot of the stress on your joints, organs, bones, etc. will start to decrease.
• As you strength train, the ligaments that hold your body together will become stronger and more adequately prepared for the rigors of running.
• As you refine your running form to minimize resistance and jarring shocks throughout your body, your body will learn to become more efficient.
• When you start to approach your goal weight, you can start to introduce increase your speed from power walking to jogging – with correct running technique (see below) – and staying healthy.

“STEVE, I was all excited to run a 5k, and now you have me demoralized. I’m overweight but I still want to run!”

Okay okay okay, fine! I don’t want to keep you from exercising, I want to help you build momentum and make you antifragile.

Obviously, you’re going to do what you’re going to do, and if running before you’re physically ready is what you want to do, go for it!

Just do it safely, please! Read the section below on proper running technique!

I would still advise that you focus your efforts on strength training, hiking, long walks on the beach…low impact activities that strengthen rather than deteriorate your body.

But you do you, boo.

If you want any help getting in shape to run your 5K, we got you! We help men and women and self-aware robots with our 1-on-1 Online Coaching Program. We offer nutritional guidance, professional accountability, and custom workouts!

Have a Nerd Fitness Coach create a plan so you can run a 5K!

How to Start the Couch to 5K Program

“Steve I’m in. I read all of that jazz above and I am ready to get started. Whether I’m walking or running, I want to start Couch to 5K!”

If you’re ready to do the Couch to 5K program, you can download the following which I believe is the Original Couch to 5K Program (they’ve made it quite tough to find!).

The reason it’s tough to find is they’re pushing people towards the official Couch to 5K App.

Here’s another which I found on Antrandado.com

For us Nerds, I’d be remiss if I didn’t mention the super fun Zombies Run! app, which uses interval training combined with fun audio cues and video game mechanics throughout your running sessions.

What I would do next after downloading the program? Do the first day of training!

I would also recommend finding a race that’s 2-3 months from now, and sign up for it even if you’re not ready.

Recruit a friend or two to join you in training and the race!

Doing these things create immediate motivation and accountability.

It’s the strategy that Jaime from Nerd Fitness used to get herself in shape: signing up for races in the future that she wasn’t quite ready for yet.

She also strength trained and dramatically overhauled her nutrition, but she used races as great motivational events to stay on target!

HOW TO FIND A 5K IN YOUR TOWN: Let me google that for you. Type “5K + [your town]”, and I bet there’s a 5k every weekend for the rest of the year coming up. The Couch to 5K app also lists local races for you.

To recap:

• Pick a race that looks fun that raises money for a good cause
• Recruit a friend or two
• Go for your first day of running!

It’s gonna suck, and you’re going to be fine. You’ll get better!

This is exactly what I did years ago when I dressed up like a Caveman with 20 of my friends and raised thousands of dollars for kids with cancer to go to summer camp!

How to Not Get Injured Training For a 5K

If you don’t learn how to run correctly, you’re doomed to develop an overuse injury and that’s going to negate the whole reason you started running in the first place!

This is Mistake #4: Crappy running form!

When you run, you’re putting hundreds of pounds of pressure on your joints and ligaments with each bounding step down the road.

This is then repeated thousands of times over the course of training and a race.

No wonder nearly every runner has tons of stories of injuries they’ve had to deal with. It can be a brutal activity that can wreak havoc even with good running mechanics.

With poor running mechanics, the results are compounded.

And not the GOOD kind of “compounded” like compound interest like you learned in 2nd grade with the story about starting with 1 penny a day and doubling it every day for 30 days.

The BAD kind of “compounded” like plantar fasciitis and stress fractures and sore IT bands and torn ligaments and crazy soreness all the time.

We don’t want that.

I’m going to get super granular into proper running technique in this section, so if you already have perfect running form, you can skip this section. But I’d still read it.

Yeah, you should probably read it.

Here are the “5 Steps to Not Sucking at Running a 5K,” thanks to my friend Jason Fitzgerald of Strength Running:

1) Lean From Your Ankles

Lean from your ankles, and keep a straight line from your ankle, through your butt, and up to your head.

If you’re standing still with this slight forward lean, you should feel like you’re about to fall forward.

When you start running, gravity will help keep you progressing forward. A proper lean from the ankles keeps your body in alignment and loads your muscles properly and efficiently.

2) Increase Your Cadence

Cadence is your stride rate, or the number of steps you take per minute. It will probably seem weird at first, but you’re putting less stress on your legs with shorter foot strikes.

Your cadence should be at least 170-190 steps per minute when you’re running at an easy, conversational pace. It will probably increase once you start running faster—that’s normal.

“Steve, what the hell do I do with “170-190 steps per minute?”

Great question. Go to Spotify and look for 170-190BPM playlists, like these which I found here:

• 170-190 BPM: Hip Hop Playlist
• 170-190 Rock Playlist 

Not on Spotify? Cool. (But like, why?) To get a cadence, try running to Outkast’s “Hey Ya” and time your strides to match the beat. That’s the cadence you’re looking for:

Research has shown^[2] that increasing your cadence and taking more steps (around 180 per minute) provides many of the same benefits of barefoot running: less impact shock that goes up your legs, improved running economy (or your efficiency, which means you’ll run faster with less effort!), and a reduced chance of injury.

You’ll feel like you’re taking way more steps than normal – that means you probably had poor form before and now you’re fixing it!

If your legs get to the point where they’re going this fast, let me know:

3) Foot Strike at the Right Time

When your foot comes down and makes contact with the ground, it should be underneath your body, not in front of it.

Combined with a quick cadence and a slight forward lean from your ankles, you’ll be distributing impact shock evenly—and efficiently.

This aspect of running form is often skipped over by beginning runners.

Instead of focusing on where the foot is landing in relation to the rest of the body, they focus too much on running on their forefoot. If you don’t first land in the right place, a midfoot or forefoot strike will only do more damage.

As you’re running, a good mental cue is to think that you’re just “putting your foot down” in a straight line underneath your body.

There’s no reaching or stretching your leg out in front of you. Practicing this mental cue will have your leg touching down almost exactly underneath your center of mass, distributing your weight evenly and safely.

4) Land on Your Mid-Foot

While not as important as landing underneath your center of mass, becoming a mid-foot striker has a host of benefits.

It can help you avoid a lot of injuries by absorbing impact shock and preventing a severe heel striking running stride.

Heel-striking can’t be entirely blamed for injuries and labeled “bad.”

Even elite athletes heel strike when they run races! It’s not entirely bad— especially if you’re putting weight down on your foot just after you heel strike, instead of directly on the heel.^[3]

What you should focus on is having a higher cadence, landing underneath your body, and not aggressively heel striking.

Try to land with your foot flat on the ground, instead of with your toes angled upwards.^[4]

5) Symmetrical Arm Swing

Nobody wants to look at you running if you’re flailing your arms wildly all over the place like Elaine dancing from Seinfeld.

An ideal arm swing has your arm bent at about 90 degrees and a front-to-back swing (not side-to-side).

Imagine a pretend line that goes down your mid-line or center of your body. When you run, your hands should not cross over this imaginary line.

Cup your hands loosely together (no clenched fists!) and if you want to use your arms for momentum, pump your elbows, not your hands.

Once you incorporate these changes into your running form, you’ll feel a lot more comfortable and your injury risk is going to plummet.

For extra credit, learn to run softly and quietly. Foot stomping isn’t allowed and gets increasingly more difficult as you approach 180 steps per minute.

A few other things you want to keep in mind:

• Keep a tall back, chest up. No slouching.
• Look 30-50 meters in front of you – not head down looking at your toes.

Both are easy cues to keep an athletic posture and good running form.

Go back through and read this section a few more times. We know it’s a LOT to think about while running, but it is incredibly important. If you get a chance, have somebody film you running, and then watch your tape back to see how you’re doing.

I should note that we provide form checks to our coaching clients. Through our awesome app, you can record a video of your running form or exercise technique and send it right to your coach! That way you can know your running and training safely and correctly!

Have a Nerd Fitness Coach check your running form. Lean more by clicking here!

10 Tips and Tricks for Training for Your 5K

Although the Couch to 5K Program covers specifically how you should be training, it still leaves out quite a few important things (like technique, which I covered above!).

Once you’ve picked your 5K training program, here’s how to get yourself to ACTUALLY follow through on your training!

#1) Recruit an accountability partner. Have somebody that trains with you (or at least somebody you tell about your training), so that each day you can check in with each other.

Wanna be diabolical?

Give somebody else $100 of your money. And tell them you’ll check in with them after your training every day – if you don’t do your run, they’ll donate $50 of that money to a political cause you HATE.

While you’re building the habit of running, you need to make the pain of skipping your run greater than the pain of doing the run.

Do this enough times until you build up enough momentum and get hooked on that runners high so that you actually look forward to training.

#2) Warm-up before, stretch after. Don’t do static stretches before your runs. It’s not doing what you think it is^[5]. Instead, you’re going to warm up your muscles through active movement.

• Do a dynamic warm-up before you run. Continue this by going for a light jog, high knees, and warming up your muscles through movement.
• Do the following cool-down stretching routine after you run. Stretching after for the win!

#3) Make it the first thing you do each day. Build the habit of doing your run first thing in the morning when life hasn’t had a chance to get in the way.

Sleep in your running clothes.

Put your alarm clock/phone across the room. Put your running shoes by the door. By hacking your Batcave, you’ll minimize the steps between you and the new habit you’re trying to build.

#4) Strength training makes running easier. Doing 1-2 sessions of strength training per week (on days you’re not running) will help you burn fat, build muscle, and stay injury-free.

Follow our Beginner Bodyweight Routine, no equipment required. We’ll have you training with your furniture instead:

If you sign-up for our free weekly newsletter, I’ll send you a PDF of the workout so you can track your progress.

#5) Don’t worry about your shoes when you start. Wear whatever shoes you have so that you can just get started building the habit immediately. If you START to love running, read our article on proper footwear and get yourself some better kicks.

The same is true for “running clothes.” Do not let this be a barrier to entry.

Start running first and make sure you like it before you go spending any hard-earned cash on stuff you’re not gonna use.

Oh, and as Coach Jim mentions in the video below, DON’T RUN IN BRAND NEW SHOES!

Trust us on this one.

#6) Sign up for your race as far in advance as possible. Use 20 seconds of courage if you need to, but commit to the race.

If you don’t sign up, you’re going to be much more likely to back out when life gets busy.

But if you pay for it ahead of time, and get other people to run with you, you’re going to be using positive peer pressure to follow through on your commitments.

#7) Your race time doesn’t matter! Who cares if you’re the last person to finish? Like the Rock taught us, it doesn’t matter.

What’s important is that you finish something that you started. That’s a huge accomplishment in itself.

#8) Start a running club or join one at work – the more people you surround yourself with that are doing the things you want to do, the better. Hang out with runners that are faster than you.

You’re the average of the 5 people you associate most with, so you might as well start associating with faster, healthy runners.

#9) Don’t have an in-person running community? That’s cool! Join the Scouts Guild in the Nerd Fitness Rebellion.

It’s the section of our community that does running, biking, swimming, and other distance-based activities!

#10) Hire a coach. Outside of having a group of friends or co-workers keeping you accountable, a coach who routinely checks in with you and your progress can be a godsend. We’ve helped tons of people build the habit of running!

Exercise can actually be fun! Partner with a Nerd Fitness Coach to help reach your goals:

What Do I do After the Couch to 5k?

You made it through the training, and you ran/walked your first 5K! I’m so proud of you.

Gold star.

A+.

So after successfully completing your first 5K, you may be wondering what you should do next. To run again or not…

Many new runners absolutely love the atmosphere at a race; the number pick- up, pre-race motivational speech, cheering crowds, and crossing that finish line.

Oh, and the post-race beer and meal is the best food and drink you’ve ever tasted.

So after the excitement settles down, you need to ask what you want to do next.

Your three options:

1. Run Faster: Sign up for another 5K, keep training, and try to beat your previous race time.
2. Run longer: Maybe you want to run a longer race like a 5 miler, a 10k, or go slay a bigger dragon, like half-marathons or marathons.
3. Pick a different activity: Going from Couch to 5K to Couch doesn’t help you at all. Temporary changes create temporary results.

Notice there wasn’t a 4th option, the option that usually everybody picks:

“Go back to sitting on the couch”

That’s Mistake #5: not having a plan to CONTINUE exercising after Couch to 5K!

As we say at Nerd Fitness: “Temporary changes create temporary results.”

So you have to do SOMETHING next, otherwise all that hard work and training will have been for naught! 

Want help figuring out exactly where you should go from here? I got you!

Pick the option below that best aligns with your goals and timeline:

#1) Join our walking challenge!

You’re reading this guide at the perfect time because Nerd Fitness is currently hosting a special event, LET’S START TOGETHER: A 5-DAY WALKING CHALLENGE FOR HOBBITSNERDS!

It’s suited for anyone starting their walking or running adventure, since our team of coaches will explain how to start both (plus offer an intro to hiking).

Learn more right here!

#2) We have a bunch of NF Coaching clients that are training for 5Ks, 10Ks, half-marathons, and tough mudders. If you want step-by-step guidance on how to lose weight, eat better, and train for races, check out our killer 1-on-1 coaching program:

Have your Nerd Fitness Coach design you a workout to start crushing races!

3) Check out these other sweet running resources:

• Beginner’s Guide to Running: Covering everything you need to start a running practice, including technique, proper footwear, and a training schedule.
• NF Guide to Footwear: What shoes you should be wearing while training!
• Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach.
• Strength Running: A site by my friend Jason Fitzgerald.

To recap our guide on the Couch the 5K plan, these are the 5 Mistakes to avoid:

1. Running a 5K might be a good way to lose weight. It is entirely dependent on your nutrition. The same is true of literally ANY workout program. (Mistake #1: Not changing your nutrition)
2. Couch to 5K may or may not be a great program for you. It depends on how much you enjoy running, and what you are hoping to get out of the program. (Mistake #2: not actually enjoying running)
3. Make sure you are fit enough to endure the rigors of running! If you’re severely overweight, let’s get you in shape FIRST before we put stress on your knees and joints for thousands of running steps. (Mistake #3: Running before you’re ready)
4. Make sure your running technique is solid. It’ll save you years of pain and injury. (Mistake #4: Running with improper form)
5. Recruit a friend or find a way to stay accountable so you actually do the race!
6. Who cares about your race time! Just completing the race should be your goal.
7. Once you finish the race, decide if you want to keep running or if you are going to pick a different activity. (Mistake #5: Not having another goal after completing your 5K)

Okay, it’s your turn. I’d love to hear your experiences when it comes to training for a 5K, and if you enjoyed the process.

Have you DONE Couch to 5K? Did you stick with it?

What challenges did you run into along the way?

Share it in the comments below!

-Steve

PS: I’ll leave you with a final reminder of our 1-on-1 Coaching Program. If you’re blown away by the fact that you don’t have to run to get in shape, but don’t know where else to begin, we got you.

###

photo credit: mripp Fun run, 632imagine © 123RF.com,Four Bricks Tall Morning run with the Fitbit and Laughing Buddha, clement127 Halloween is coming!!, Flash, and Banquet, Andreas Just a Lego Minifig, Reiterlied Wandering in the North,

The post Should You Do Couch to 5K? Don’t Make These 5 Mistakes first appeared on Nerd Fitness.

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So you want to start eating healthy, eh?

Amazing!

We’ve helped hundreds of thousands of people like you transform into actual superheroes, and we focus on proper nutrition to do so.

These are the exact strategies we teach our Online Coaching clients, and we’ve used these tips to help them lose weight and get in great shape without being miserable.

No shame, no guilt, just results! Learn about our Coaching Program.

Plus, we use fun LEGO photos and gifs to keep you entertained.

In this Ultimate Guide, we’ll cover everything you need to start eating healthy today:

• The TRUTH about healthy eating (DON’T SKIP).
• What is “healthy eating” exactly?
• How to start eating healthy: eating real food.
• What about fruit. Is fruit healthy?
• Are cheese and dairy healthy? 
• What’s the right diet for me: Keto, Paleo, Mediterranean?
• Healthy grocery shopping, cooking, and meal prep.
• 19 healthy meals you can cook today.
• How to simplify nutrition (3 steps)
• None of this matters without your BIG WHY:
• Healthy Eating: Next Steps.

Let’s jump in!

The Truth About Healthy Eating

It’s really easy to tell people the following advice: 

“To lose weight, just eat more REAL food.”

“Just eat less fast food and junk food.”

“Try to eat more organic vegetables watered by unicorn tears, farm-to-table meals served by centaurs, and kale omletes made with eggs from chickens that you raised since birth.”  

Okay so maybe people don’t say the last one. 

But it’s not far from what healthy people say to people who can’t seem to get healthy.

In my opinion, these positions are completely out of touch with reality and it makes me plum dog mad.

For starters, fast food is crazy delicious and dirt cheap, and often the only way that many busy parents can feed themselves and their kids.^[1]

Next, applying morality and guilt to food consumption (“I’m being ‘so bad’ by eating this cookie”) creates an emotional rollercoaster – my least favorite kind of roller coaster.

I mean come on, we don’t need to be told that freshly grown fruits and veggies are better for us than junk food.

We don’t need to be told that organic grilled chicken and kale salad is healthier than a Double Whopper with Cheese.

We all know this! 

So rather than “trying harder” to eat healthier we’re going to use things like “science” and “human psychology” and “excessive quotation marks.” 

Cool?

Here’s what you need to know: If you’re just trying to be healthier and maybe lose some weight, there’s no need to start funneling kale smoothies, mainlining chicken and broccoli, and abandoning your loyalty to the Burger King.

You can lose weight and be healthy while still eating these foods occasionally. 

Heck, people have lost weight by eating Twinkies^[2] and drinking soda and eating at McDonald’s 3 times per day.^[3]

I share this info not to promote those foods, but rather to make a big point:

If you are terrified of giving up all “junk food”…

You do not need to give up fast food if it brings you joy.

You do not need to feel shame for eating ice cream. 

You do not need to use terms like “cheat meal” or “guilty pleasure” when talking about a chocolate chip cookie.

Food isn’t good or evil, my dear friend! 

It’s just food! 

Let’s bring it all together:

If we have certain health goals, we can give ourselves the best chance of success by getting strategic about what foods we say “YES” to, and what foods we say “SOMETIMES” to. 

These YES foods give us more energy and have fewer calories on average than “junk food,” which means we’re likely to eat fewer total calories without realizing it.

And thus, we end up with the Triforce of Awesome:

• A longer lifespan.^[4a]
• A smaller waistline.^[4b]
• A happier, healthier existence.^[5]

So what are these magical foods we’re talking about?

I thought you’d never ask.

What is Healthy Eating?

Removing all the morality and science of food, let’s talk about a realistic definition of “healthy food”:

“Foods I can eat frequently that give me enough fuel to get through the day AND don’t make me miserable.”

Most doctors, websites, and books have generally the same list of “healthy foods”:

• Protein like poultry, meat, low-fat dairy, and legumes. 
• Fruits and vegetables.
• Healthy carbohydrates like rice and quinoa.
• Healthy fats like almonds and olive oil.
• Occasional full-fat cheese and dairy.

(A more complete list of healthy foods is below). 

Why is it that these are the foods that happen to end up on every list on every website when it comes to “healthy eating?” 

Simple.

They are full of vitamins and minerals while also being lower in calories than ultra-processed foods that are easily overconsumed.^[6]

They also fill us up, making us feel satiated, and keep us under our calorie allotment for the day.^[7]

Now you’re starting to get it:

If we can prioritize these foods on our plate even occasionally, we’ll feel full more often while eating fewer calories… 

Which leads to sustainable weight loss and maintenance! 

Let me drive this point about into your brain (not literally). 

Each of the following foods contains 200 calories in the quantities shown (courtesy of wiseGEEK):

And here’s a huge plate of broccoli, also 200 calories:

In this context, the realization that we might overeat certain foods compared to others starts to become more clear:

• If we accidentally overeat broccoli, we might eat an extra 20 calories. And who accidentally overeats broccoli?
• If we accidentally overeat spaghetti, we might eat an extra 500-1000 calories. 
• If we accidentally eat a family-sized bag of Sour Patch Kids, we might eat an extra 2000 calories (and have no tastebuds left on your tongue)^[8].

Which brings me to the next point:^[9] 

We humans are terrible at estimating how many calories we eat.

Like, really really bad at it. I bet the proportions of the above foods surprised you. 

We consistently eat much more than we realize, by as much as 47%+.^[10]

To make matters worse, we also OVERestimate how many calories we burn through exercise. 

One study showed that Fitness trackers like AppleWatch or Fitbit do not estimate energy burned through exercise accurately, some by as much as 90%!^[11]. 

That’s why we made this fun infographic:

So when we “can’t lose weight,” it’s not because we have a broken metabolism. 

It’s not because we have bad genetics^[12].

Or that we’re not eating for our blood type.

It’s because we consistently eat too much food without realizing it.

Because we always have a ready supply of new energy from recently eaten food, more than we need, our body NEVER has to dip into our stored fat to burn for fuel. 

And when we think we’ve out-exercised our bad diet, we really haven’t.

So it’s time to stop “trying harder” and instead “try differently”:

In order for us to get healthy, we need to find ways to include more foods that fill us up AND taste good.

Luckily, I have that list riiiiight here!

How to Start Eating Healthy (Healthy Food List)

There are three big macronutrients that we’re going to focus on as we build our plate like the image above:

• Protein: building blocks for our muscles.
• Carbohydrates: our bodies will burn as fuel. 
• Fats: can be burned as fuel, and also helps with nutrition absorption!

#1) PROTEIN: Priority Numero Uno. 

Protein is amazing. 

Your body uses protein to rebuild your muscles and keep you strong, especially if you are exercising or strength training regularly. 

Protein is both good for you AND highly satiating.^[13] 

Protein can come from any number of sources, including:

• Meat (beef, bison, pork).
• Poultry (chicken, turkey, duck).
• Eggs!^[14]
• Fish and shellfish (salmon, tuna, shrimp).
• Legumes (black beans, chickpeas).

Not a meat-eater? Read our massive plant-based guide!

A serving of protein is about the size and thickness of your palm.

*The 4 oz serving is for an uncooked piece of meat. Cooking reduces about 25% of the weight, bringing it down to about 3 oz.

When building a plate, aim for the following amount of protein:

• Dudes: 1-2 servings (6-8 oz or about 170-228 g): two palms
• Dudettes: 1 serving (3-4 oz or about 85-114 g): 1 palm.

If you’re curious, here’s how much protein is in a serving of food:

• 4 oz (113 g) serving of chicken has around 30 g of protein.
• 4 oz (113 g) serving of salmon has 23 g of protein
• 4 oz (113 g) of steak has 28 g of protein. 

As we cover in our “how much protein should I eat per day?” you can target anywhere from 80% to 100% of your bodyweight in pounds per gram of protein, with an upper limit of 250g^[15]:

• If you weigh 150 pounds (68 kg), target 120-150g of protein.
• If you weigh 200 pounds (90 kg), target 160-200g of protein.
• If you weigh 250 pounds (113 kg), target 200-250g of protein.
• If you weigh more than 250 pounds (113 kg), target 250g of protein.

#2: VEGETABLES: The difference-maker when it comes to healthy eating and weight management.

They are nutrient-dense: full of all the good nutrients that your body can use to function at optimal performance. 

Next, they are voluminous but calorie-light, which means you can eat lots of them, you’ll feel full, but you’re unlikely to over-consume calories.

A serving of veggies is about the size of your fist.

Remember this is what just 200 calories of broccoli looks like (holy crap). This is at least 5 full servings:

Here’s a quick, non-complete list of veggies that can fill your plate:

• Broccoli
• Broccolini
• Cauliflower
• Spinach
• Kale
• Spaghetti squash^[16]
• Brussels sprouts
• Zucchini
• Cucumber
• Carrots
• Onion
• Asparagus

Target 2 servings of vegetables on your plate – it should take up ½ the plate! 

“But Steve, I don’t like vegetables…yet!” 

That’s cool, I didn’t eat vegetables until I was 22. Now, they’re a main staple of every meal I eat. 

If this is you, read our guide on “how to make vegetables taste good.”

To recap portion sizes of protein and vegetables:

#3) HEALTHY CARBOHYDRATES: Fuel and fiber! 

These are the foods that can be an important part of a diet, provided you eat them in the right quantities for your goals. 

These foods are also great to consume right after a strenuous strength training workout to help your muscles and liver refill their glycogen stores (their energy tanks^[17], essentially). 

Examples of healthy carbohydrates:

• Rice
• Legumes, lentils
• Quinoa
• Potatoes
• Sweet potatoes
• Yams
• Whole grain bread (or pasta)

This is a list of REAL food, minimally processed, that also have plenty of fiber^[18]. 

If you’re wondering how fruit factors into this equation, that’s the next section.

Back to healthy carbs: when consumed in appropriate amounts, these are great foods that can help you feel full and give you energy and all that jazz. 

Just make sure you know what an actual portion of these foods are! 

A LOT of people accidentally overeats carbohydrate-heavy foods, even healthy ones, and then wonders why they aren’t losing weight.

To help you get better at eyeballing serving sizes:

1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked). 

Here are some images to help you learn proper portion sizes (thanks to SafeFood):

#4) HEALTHY FATS: No longer the enemy!

Fat had a bad rep in the 70s, 80s, and 90s, but now things are swinging wayyyyy back in the other direction.

In some circles, dietary fat is considered a superfood – the healthiest thing on the planet that also does your taxes for you.

Let’s get to the truth:

Fat is neither a superfood nor evil. 

It’s just a macronutrient that you can eat that can help you reach your goals in the right quantity, or keep you from your goals if it’s overconsumed.

When your doctor tells you to eat more healthy fats, she’s referring to polyunsaturated and monounsaturated fats^[19].

Healthy fat can be found in foods like:

• Avocado 
• Almonds 
• Walnuts
• Macadamia nuts
• Olive oil
• Almond butter 
• Peanut butter

Now, science has recently come around on saturated fat too^[20] – once completely vilified, but now cautiously considered okay for moderate consumption. 

Saturated fats can come from things like:

• Whole milk
• Full fat dairy
• Coconut oil
• Grass-fed butter
• Lard
• Fatty cuts of meat

Fat can be good for you provided you’re eating the right quantity for your goals. 

However, like carbs, fats can be overconsumed accidentally too. 

To help you gauge: a serving size of fat is roughly the size of your thumb!

THIS is a single serving of almonds (162 calories):

THIS is a serving of olive oil (119 calories, taken from Runtastic):

As you can see, if you’re not careful – you can accidentally eat an extra 500 calories of “healthy fats” by absentmindedly eating too many “heart-healthy” fats. 

Many folks in our Coaching Program had us analyze why they weren’t losing weight, even though they “only ate grilled chicken and veggies.” 

When we dug into it, they had been preparing all of their food in an extra 500-600 calories worth of olive oil they weren’t accounting for. 

To recap carbs and fats: feel free to include a starchy carb on your plate in the form of rice, potatoes, pasta, or legumes. Healthy fats can spice up a meal, provided you’re using an appropriate portion size

I realize that was a CRAZY amount of info, so let’s put it all on the same Healthy Plate:

• 1-2 servings of protein (¼ of plate)
• 2 servings of vegetables (½ of plate)
• 1 serving potatoes, rice, or pasta. (1/4th of plate)
• 1 serving of fat (size of your thumb)
• 1 zero-calorie or low-calorie beverage (water, diet soda, tea)

I know that not all of your meals are going to be perfectly segmented like a bento box. For example: 

• A fatty cut of meat like chicken thighs means your fat and protein are commingling. Cool.
• Lentils and legumes mean your protein and your carbs are attached at the hip. Swell.
• A burrito bowl with chicken, rice, guacamole, and cheese means all of your macros are cohabitating. Neato!
• Salmon cooked in olive oil and coated in almond flakes means your fat and protein have fused. Stupendous!

This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes:

• Trying to lose weight? Reduce your portions of carbs and fats.
• Trying to gain weight? Increase your portions of carbs and fats! 

Remember, all calories count. 

I can already predict your next series of questions:

• “What about beverages?” Simple. Liquid calories count too. So stick to low or zero-calorie drinks like water, tea, coffee, and diet soda. 
• “How about condiments?” Grilled chicken slathered in 1000 calories of buffalo sauce means you’re still eating a calorie bomb!
• “But what about things like Paleo or Keto? I thought low carb = healthy?” I address that in the “which diet is right for me?” section. Keep reading.

What’s the Deal with Fruit? Is Fruit Healthy?

As we lay out in our “Is Fruit Healthy?” Guide, fruit is absolutely healthy and can help you reach your goals – in the right quantities. 

Fruits are full of nutrients, packed with fiber, and can make for a great snack or part of a protein-focused breakfast!

Personally, I blend up frozen mixed berries in my post-workout smoothie.

Just remember that fruit, like every other food, obeys the laws of thermodynamics.

So, simply be aware of the calories (and carb and fiber content if you’re following a lower-carb diet).

Here’s a list of the calorie, carbohydrate, and fiber content of some common fruit:

• Apple: 95 cal, 25g carbs, 4.4g fiber. 
• Banana: 105 cal, 27g carbs, 3.1g fiber. 
• Orange: 45 cal, 11g carbs, 2.3g fiber. 
• Pear: 100 cal, 28g carbs, 3g fiber. 
• Peach: 59 cal, 14g carbs, 2.3g fiber. 
• Strawberries (1 cup): 47 cal, 11g carbs, 3g fiber. 
• Pineapple (1 cup): 82 cal, 22g carbs, 2.3g fiber. 
• Grapes (1 cup): 62 cal, 16g carbs, 0.8g fiber. 
• Raspberries (1 cup): 65 cal, 15g carbs, 8 fiber. 

Fruit is a better, healthier alternative to nutrient-empty food from a vending machine.

Where fruit can get you in trouble is if you start to move in the direction of “fruit-like”:

#1) Fruit juices (cranberry juice, orange juice, grape juice): these are high calorie, sugar-filled beverages. 

For example, here are the calories in one 8 oz (or 1 cup)^[21] serving of: 

• Apple Juice: 114 calories^[22]
• Orange Juice: 119 calories^[23]
• Grape Juice: 14 calories^[24]

#2) Dried fruit: notoriously easy to overeat because they are so small. Since the water has been taken out, all that’s left is the sugar and fiber. 

Here’s 1 serving of raisins, which is 108 calories and 21 g of sugar:

If you are saying “oh man, I eat 5x that many raisins when I eat them…” then multiply those calorie and sugar numbers by 5!

3) Fruit Smoothies: Just because it’s a fruit smoothie doesn’t mean it won’t make you fat! Have you seen the calorie count and sugar content of smoothies and ‘green drinks’? Yikes.

• Green Machine Naked Juice (15.2 oz or 450 ml bottle): 270 calories, 53 g of sugar.
• Smoothie King Banana Boat (20 oz or 591 ml smoothie): 450 calories, 70 g of sugar.

**If you prepare your smoothie at home with a blender, it can actually be healthy since the fiber is intact. Here’s my personal recipe.**

To recap: fruit is healthy, provided you stick to fresh or frozen and not fruit-like food, dried fruit, or canned fruit packed in syrup. 

If you enjoy a small glass of orange juice occasionally, or you pack a serving of raisins in your lunch and it makes life worth living, by all means! 

Just don’t chug OJ by the gallon, drink a 64 oz “real fruit smoothie,” and eat raisins by the handful and then wonder why you’re not losing weight.

Are Cheese and Dairy healthy?

We get questions about these two types of food frequently. 

Let me start by saying I’m assuming you’re not doing Paleo (which says “NO dairy and NO cheese”), or plant-based (which says NO to all animal products).

I’ll also assume you’re not doing Keto, which almost requires you to load up on dairy and cheese to eat enough fat every day! 

Let’s pretend you’re just curious if cheese and/or dairy can be consumed on a “healthy diet:”:

YES, you can still eat cheese and be healthy.

YES, you can still eat dairy and be healthy.

And there was much rejoicing:

Like the healthy carbs and fats listed above, it all comes down to your calories consumed in a day, and if these foods fit into your daily calorie goals:

1. Want to put cheese on top of your salad of chicken and vegetables? Great! 
2. Want to eat greek yogurt, a scoop of protein powder, and frozen berries for your breakfast? Amazing! 
3. Want to eat a bowl of cereal with skim milk (or whole milk) in the morning with your kid before school? No problem.

This is true for higher-fat cheeses or full-fat dairy too – the food just needs to fit into your goals! 

Luckily, all dairy comes labeled, and most cheese will come with a nutrition label on it too. 

Just ensure that you’re choosing appropriate portion sizes. For reference, here are four different servings of cheddar cheese (about 113 calories a serving):

And here’s a serving of greek yogurt (120 calories in 142 grams):^[25]

And although nobody in the history of the world has ever eaten just one serving…here is a serving of ice cream:

(A scoop of ice cream the size of a tennis ball is about 127 calories, cleverly shown above.)

So, dairy and cheese are both perfectly acceptable healthy food options! Just make sure they fit into your goals. 

If you are NOT losing weight, and you consume a lot of dairy and/or cheese, consider measuring your intake and see if it’s in line with your expectations! 

What’s the Best Diet for Me? Keto vs Paleo vs Plant-based.

“Low fat diets? Low carb diets? No carb diets? I don’t know which one is the BEST diet!” 

“Help me, Steve Kamb, you’re my only hope.”

Okay, you’re probably not saying that, but it’s an excuse to pay homage to Star Wars so I can use the great photo above.

You probably do have questions though about what’s healthier, a low fat diet or a low carb diet.

Low carb diets are all the rage right now, but are they healthy and will they help you lose weight? 

Maybe.

It may depend on how your body regulates glucose (blood sugar):^[26]

Some who don’t regulate glucose well may do better on a lower-carb diet.

Others who do regulate glucose well might do better on a lower-fat diet. 

Studies show that people who follow EITHER a low fat OR a low carb diet will still lose weight, as long as they are in caloric restriction and can adhere to the diet for at least a year.^[27]

So, it comes down to: “which diet are you more likely to stick with for a year or longer?”

I personally lost 22 pounds over 6 months on a lower-fat diet (and eating plenty of carbs), but everybody is different.

This means you’ll need to experiment and see which is better for your lifestyle, and your day-to-day well-being.

But I bet you have questions about the big popular diets too. 

I’ve written a huge guide that covers all popular weight-loss diets together, but we’ve also written individual ultimate guides that cover:

• The Keto Diet (Ketogenic Diet).
• Intermittent Fasting.
• The Paleo Diet.
• The Mediterranean Diet.
• Vegan and Plant-Based Diets.
• Carnivore Diet.
• The Military Diet.

Let’s look at each of these diets and explain why they will help you lose weight, at least temporarily:

Truth #1:  Every diet works in the short term.

Truth #2: Nearly every diet fails in the long term.

Let’s address these two truths individually: 

Why does every diet work in the short term? 

All the diets above have a clever way of restricting calories without you needing to count calories, which leads to weight loss: 

• Paleo Diet: eliminate everything but veggies, meat, fruit, and nuts. 
• Intermittent Fasting: skip an entire meal!
• Keto Diet: remove an entire macronutrient from your diet (carbs).
• Military Diet: Only eat specific foods in certain quantities.
• Plant-based Diet: Only eat foods from plants.
• Carnivore Diet: Only eat meat! Eliminate everything else. 

Of course, there are plenty of benefits from following certain diets for certain groups of people. For example, Larry went Keto and it helped him reduce inflammation from rheumatoid arthritis. 

However, 99% of the reason why these diets result in short-term weight loss is that they get us to eat fewer calories! 

The problems arise when we get to Truth 2: 

“Nearly every diet fails in the long term.”

Put another way: 

Temporary changes create temporary results. 

If somebody “goes Keto” for 60 days, they’ll most likely lose weight, and might even feel better! This is cool. 

BUT! 

(There’s always a but…)

If they spend those 60 days in misery, dreaming of carbs, counting down the meals until they can “go back to eating like normal,” they will put all of the weight back.

In order for restrictive diets to create permanent results for somebody, they need to be adopted PERMANENTLY! 

For most of us mere mortals, we can’t stick with a restrictive diet for 30 days, let alone a year or a decade. 

For these reasons, I strongly advise you to change how you think about dieting.

You need to determine how likely you are to stick with a restrictive diet permanently:

1. How averse are you to change?
2. How likely are you to stick with your changes?
3. Have you tried a restrictive diet in the past and failed?
4. Do you have a healthy relationship with food?
5. Do you have an “all or nothing?” mindset?

Like playing a video game, you need to determine what level of difficulty you are willing to attempt. 

Playing on “Ultra Hard Difficulty” (like Keto) gives you less room for error, but it can also produce impressive results quickly – if you don’t rage quit.

And 99% of people rage quit restrictive diets like Keto.

So what’s the best diet for you? 

I’ll give you the same answer that I give people when they ask me, “What’s the best workout plan?”: 

The best diet is the one that helps you reach your goals, that you ENJOY, and that you’ll actually stick with permanently!

Personally, I don’t follow any sort of restrictive diet. 

I’m a big fan of small changes that eventually produce big results, like my boy Optimus Prime:

This is why I’ve SLOWWWWLY adjusted my diet over the past decade, so that no change was too drastic and I could stick with it permanently.

It’s not a diet. It’s a lifestyle change. Permanently.

And that’s what I would recommend for you: 

Small, non-scary, permanent changes over a long time period! 

You need to start thinking in terms of “days and years,” not “weeks and months:”

How to Grocery Shop, Cook and Meal Prep!

Okay! Now that you’ve determined your healthy eating strategy, it’s time to take action. 

There are three big steps you’ll want to master if this is your path: 

Step #1: Grocery Shopping!

You can read our full guide on “How to grocery shop”, and we even have a video that keeps things fun too:

Here’s how to grocery shop like a pro:

• Stick mostly to the outer rim. This means you’re mostly buying meat, fruit, and veggies^[28].
• Read the nutrition label! Just because it says it’s healthy on the front doesn’t mean it is. Read the nutrition label and learn portion sizes. This can help keep you below your daily calorie goal. 
• Don’t shop hungry! It may seem silly, but you end up buying way more junk food accidentally if you shop while hangry (a mix of hungry-angry, never a great emotion).
• Make a list. Before you go grocery shopping, write down everything you should get. You can even put “non-healthy” food items on the list. But then you can only buy what’s on your list! This means no candy in the check-out aisle, or buying Oreos just because they’re on sale! Plan ahead. Stick to the script, sister.

Step #2: Learn to cook!

In the next section, we share recipes for basic healthy meals that you can cook at home. 

Here’s why cooking at home is amazing: 

1. You know all of the ingredients. When you eat at restaurants or pick up fast food, there are often hidden calories in the cooking oils and sauces that are sabotaging your healthy efforts. Because of this, it’s really hard to have an idea of how many calories you’re consuming. When you prepare food at home, you know what you’re getting.
2. You can recreate healthier versions of your favorite foods. Making homemade tacos or pizza with homemade dough can be a great date-night experience, makes your stomach happy, AND can help you reach your goals!
3. You save money. If your budget is tight, grocery shopping and cooking your own meals is a great way to balance your budget and free up some cash! Our most successful coaching clients work with their coaches on building the habit of cooking at home.

Now, if you’re somebody who only ever uses your kitchen to heat up microwave meals, that’s no problem. 

Here are the guides you should check out: 

• Cooking 101: Essential Kitchen Tools: Not sure what kind of knives to get, or what you REALLY need? I’ve been there. This is why we created this guide for you! 
• How to Stock Your Pantry: If you’re not sure what to stock your shelves with, and how to set yourself up for long-term success.

Step #3 (BONUS): Meal Prep and Batch Cooking!  

This step isn’t necessary, but if your goal is to make healthy eating a habit for you and your family, batch cooking can be the difference maker! 

By “batch cooking,” I simply mean setting aside time to prepare larger quantities of food at the start of the week, so that throughout the week you already have meals to eat!  

Personally, batch cooking changed my life.

And every single success story we’ve featured on Nerd Fitness (like this one) involved some sort of batch cooking (planning your meals for the week ahead). 

• Here’s our guide on “How to start Batch Cooking and Meal Prep.” 
• Let me walk you through how I batch cook chicken for the week. There’s even a video too:

Follow these rules, and you will crush it in the Healthy Eating Department^[29]!

19 Healthy Eating Meals You Can Cook Today

“Okay Steve, you have me convinced I should be eating more healthy foods. But I am a nerd and I need specific instructions to follow!”

I got you. 

As a kid raised on LEGO and K’nex, I am the exact same way! 

Here are options to get the ball rolling on healthy breakfasts, lunches, snacks, and dinners. Use these as inspiration or starting points for your meal planning! 

3 BREAKFASTS (Unless you do Intermittent fasting!)

Breakfast 1: Prosciutto-Wrapped Mini Frittata Muffins (4 muffins)

• • Calories: 440
  • Protein: 32g
  • Fat: 24g
  • Carbs: 16g

Breakfast 2: Kale Breakfast Salad (1/4 of recipe)

• • Calories: 331
  • Protein: 15g
  • Fat: 12g
  • Carbs: 14g

Breakfast 3: Breakfast Meal Prep Bowls (1 bowl)

• • Calories: 204
  • Protein: 10g
  • Fat: 10g
  • Carbs: 19g

3 LUNCHES

Lunch 1: Spicy Tuna Cakes (4 cakes)

• • Calories: 368
  • Protein: 20g
  • Fat: 20g
  • Carbs: 28g

Lunch 2: Chicken Zucchini Enchilada (1 enchilada )

• • Calories: 154
  • Protein: 16.7g
  • Fat: 7.2g
  • Carbs: 6.1g

Lunch 3: Lettuce Wrap Sandwich (1 sandwich)

• • Calories: 279
  • Protein: 26g
  • Fat: 19g
  • Carbs: 10g

3 SNACKS (Unless you’re on “Team No Snack”)

Snack 1: Green Protein Snack Pack (2)

• • Calories: 234
  • Protein: 22g
  • Fat: 16g
  • Carbs: 32g

Snack 2: Avocado Egg Salad (1/4 recipe)

• • Calories: 330
  • Protein: 18g
  • Fat: 25g
  • Carbs: 8g

Snack 3: Baked Chicken Wings (1/5 of batch)

• • Calories: 440
  • Protein: 34g
  • Fat: 33g
  • Carbs: 1g

3 DINNERS

Dinner 1: Big-o Bacon Burgers (2 burgers)

• • Calories: 450
  • Protein: 34g
  • Fat: 40g
  • Carbs: 2g

Dinner 2: Vegan Portobello Pizzas (1 pizza)

• • Calories: 165
  • Protein: 7.7g
  • Fat: 10g
  • Carbs: 14.5g

Dinner 3: Ground Beef Veggie Skillet (1/4 of dish)

• • Calories: 261
  • Protein: 29.5g
  • Fat: 1.8g
  • Carbs: 8.5g

All of these meals are nutrient-dense and low in calories, so they’ll give you the best chance at weight management without feeling miserable

Does all that seem like too much?

Watch this video from Nerd Fitness Prime where Coach Justin shows you how to make 7 “No-Cook” meals:

Meals covered in this video:

• Egg and Avocado Rice Cakes
• Cheese and Turkey Roll-ups
• Chicken Pomegranate Salad
• Shrimp Pineapple Salad
• Smoked Salmon Wraps
• Greek Yogurt (with Protein Powder)
• Two-Ingredient Desserts

Want some more ideas? Check out 26 Easy Meals You Can Cook. 

Just remember, quantity counts:

• If your goal is weight loss: Keep an eye on the fat and carbs portion of your plate!  
• If your goal is weight gain, then you can ratchet up your total calories consumed by increasing your fat and carbohydrate portion of your plate! 

Not sure how to make these meals work or how to adjust them for your goals? 

This is exactly what we do with our Online Coaching Program!

Let us help you make better food choices! Our Online Coaching Program rocks:

How to Simplify Nutrition (3 Steps)

In the video above, Coach Staci walks you through her step-by-step plan for simplifying nutrition.

Yeah, I’ve thrown a lot at you today.

But as Staci mentions above, you can start off small, with some simple steps. Once you get these down, we can work on adding some more simple habits.

To start eating healthy:

• Have a glass of water with every meal.
• Have a vegetable with every meal.
• Have a source of lean protein with every meal.

That’s it!

When someone joins our coaching program, these are often the steps we have them take. 

Yeah, sometimes they’ll bulk, thinking this is not enough…

…but consistency is where people start to see real progress.

Don’t overlook the power of simple and consistent habits.

Will You Commit to Healthy Eating?

As we start to wrap up this guide, I have one BIG final question for you:

“Why the hell are you reading this?” 

Sorry to be so blunt, but your answer matters! 

If you are trying to eat better because somebody told you to, or because you think you should, you’re setting yourself up to fail. 

You might be excited and motivated to eat healthy today, and that’s great! 

But next week, Oscar in Accounting will put cake in front of you at work, and ask you to “live a little” and eat some cake “just this once.”  

And then you’ll discover apps are half-priced at Chatchki’s during happy hour, and you figure “well I already had cake, might as well split some shrimp poppers and extreme fajitas with Meredith.”

This is how it always happens: Motivation abandons us when we need it most. 

And then one “ehh” choice becomes three bad choices which becomes “crap, I failed at my diet! I’m a loser. Okay I’ll just try harder next month…”

If you are committed to this goal of eating healthier, you need a DAMN good reason to start eating healthier in the first place!

Here are some examples you can build off of:

• “I want to look better naked and start dating again.”
• “I want to do epic stuff like running my first 5K.”
• “I don’t want to die early like my dad did.”
• “I want to find out what I’m capable of.”
• “I want to feel pride, not shame, when I look in the mirror.”

There are many tough days ahead, many happy hours, and sabotaging coworkers. 

Having a great reason WHY can be the light in the darkness that helps you navigate the maze of temptation.

In our Nerd Fitness Coaching program, we call this “The Big Why,” and having a reason can be the difference between success and failure:

It’s our Big Why that stops us from living emotionally and chasing instant gratification from a donut or six slices of pizza when we’re sad or stressed.

It’s our Big Why that allows us to say “Yes, I can have a slice of pizza, because I planned for it in my ‘calorie budget’ today. I’m not gonna feel bad about it either, because my breakfast tomorrow is gonna be great.”

It’s our Big Why that allows us to get back on track after a vacation or after just one day of poor eating, instead of letting things slide for a week or a month.  

Have your Big Why, and remind yourself of it constantly! 

Write it down, put it on a post-it note on your bathroom mirror, staple it to your forehead. 

But have a REASON you’re committing to change.

It will be crucial when life starts to get busy next week and you want to give up. So let’s talk about next week (and beyond!)

Healthy Eating: Next Steps!

This guide has provided you with all of the tools you need to start making healthier choices, but if you are looking to go a bit further…

#1) Our 1-on-1 Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.

You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you. Just click on the image below for more details:

#2) If you want an exact blueprint for leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

If you follow our Nutrition missions, you’ll learn to eat healthier while earning XP! Sah-weeeet.

Try your free trial right here:

#3) Join The Rebellion! We have a free email newsletter that we send out twice per week, full of tips and tricks to help you get healthy, get strong, and have fun doing so. 

I’ll also send you tons of free guides that you can use to start leveling up your life too:

Healthy eating will change your life. 

But it needs to fit INTO your life too. 

Small changes, not dramatic shifts!

You don’t have to give up the foods you love, you just need to PLAN for them. 

Learn how to make a plate like we lay out in this guide.

Prioritize protein, and always put a fruit or vegetable on your plate before filling the rest of it up!

This will get you 90% of the way towards a great healthy eating strategy.

And when in doubt, whenever you’re not sure if you should eat a particular food, ask yourself “What would Batman do?”

Seriously, this has been studied with children, and it helped them make healthier food choices by giving the decision-making over to somebody they looked up to ^[22]. It’s called “self-distancing,” and there’s no reason it can’t work for you too. 

Oh, and when you eat a bad meal – who cares?! “Never two in a row,” right? Make the next meal healthy. 

YOUR MISSION, SHOULD YOU CHOOSE TO ACCEPT IT: 

Start eating healthy today with literally one change:

• Try a new vegetable.
• Cut one soda out of your day. 
• Prioritize protein in your next meal. 
• Swap out one high-calorie drink for a zero-calorie drink.

I don’t care what the change is, just as long as you make one!

Okay enough about me, let’s talk about you: 

What’s the ONE change you’re going to make today?

For the Rebellion!

-Steve

PS: Make sure you read the rest of the articles in our “How to Lose Weight 101” Series! 

• “Why can’t I lose weight?”
• Can I build muscle and lose weight at the same time?

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All photo sources can be found right here: Leia eating breakfast, stuffed veggies, stormtroopers and egg, fruit ninja, Caution: Cheese Hazard, Fish soup, Yoda and R2, Happy Monday, almond serving size, olive oil, raisins, serving of cheddar, yogurt, Shopping, dinner on the beach.

The post Healthy Eating Ultimate Guide: Start Eating Healthy Without Being Miserable first appeared on Nerd Fitness.

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