Tag: Get Stronger

Today, I want to share a simple framework we use inside Nerd Fitness Coaching to turn goals into plans you can actually follow.

By the end, you’ll be like Neo in The Matrix – able to see the pattern and build a resilient, flexible routine even when life gets chaotic.

Cool? Cool.

Step 1: Picture your 12-month win

The first step is to write down what your goals actually are!

Maybe it’s…

• Lose 20 pounds to improve your bloodwork
• Run a 5k to support your local charity
• Get your first ​pull-up​
• Feel more confident in your body
• Just feel better. Stronger, more energy, less aches and pains.

Anything goes.

If you’re feeling stuck, try this:

“12-months from now, if you’ve made awesome progress on your health and fitness goals…what does life look and feel like? Describe your average day to me.”

That can help get the ideas flowing and gives you a North Star to aim for.

Step 2: Identify the skills behind that goal

Here’s where most people get tripped up.

They go straight from “I want to lose 20 lbs” to “I need to follow this exact workout plan five days a week.” That skips over a crucial step: skills.

Ask yourself:

“What are the types of skills someone who achieves this goal develops?”

Here are some ideas to get you going:

Want to lose weight?

• Controlling portion sizes
• Planning and prepping meals
• Getting enough sleep
• Having non-food coping mechanisms for stress
• Staying active throughout the week

Want to get stronger?

• Carving out time to lift regularly
• Recovering well (including sleep & rest days)
• Eating enough protein
• Learning how to work near failure in your workouts

You don’t have to list every skill. Just jot down a few that come to mind.

Step 3: Choose your practices

Now that you’ve identified a few skills, the next step is to figure out how to practice them.

This is the cool part, because there’s no one right answer, which is actually a good thing. Take my client Amanda, for example.

She wanted to lose weight to improve her overall health. So we identified “controlling portion sizes” as a key skill. But she didn’t want to count calories every day.

So here’s what we did:

• Week 1: Built the habit of packing an afternoon snack at work. This helped prevent evening overeating.
• Week 3: Used ​hand-portion guides​ to estimate meals. We started with breakfast, then moved to lunch and dinner over the course of a few weeks.
• Week 10: Tried short-term calorie tracking. Which she actually enjoyed – something she never thought when we first started!

All different practices. All in service of the same skill.

We had room to adapt based on what felt realistic and useful at the time.

And if she ran into a tough day? She could pivot to a different practice while still building the underlying skill.

If you skip the skill-building step, you risk creating an inflexible plan, or chasing the wrong actions entirely.

That’s one reason so many diets fail: they don’t help you build sustainable skills. They just give you temporary rules.

–

Now I’d love to hear from you!

• What’s one 12-month win you can think of?
• What’s one skill that could help you get there?
• What’s an easy practice you can work towards this week for that skill?

Hit reply and let me know. I’d love to cheer you on.

You got this

-Matt

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There’s a cycle I see people get caught in all the time – and it makes staying on track with workouts and nutrition super difficult.

Here’s how one of my clients, Josh, put it:

“Things get super challenging (work/home/etc.) > less time > don’t get self care (time alone, workouts, etc.) > lower mood > makes things even more challenging > makes self care even less likely to happen > even lower mood > and so on.”

I know I can relate!

Here’s the thing, often, people in these situations say: “I just need more motivation”, when what they need is more bandwidth.

That’s where something we call the Nourishment Menu comes in.

What’s a Nourishment Menu?

A Nourishment Menu is a list of things that help you feel restored – even just a little bit – physically, mentally or emotionally.

Think of activities like: reading, listening to music, taking a walk outside, talking to a friend, decluttering your desk, preparing a meal, stretching, etc.

The goal is to pick one action item off of the menu each day to put a little bit of energy back in your battery.

When you’re stressed out and feeling drained, proactively practicing self-care helps build a bit of momentum, consistency and mental space.

I’ve seen it make a HUGE difference for the people I coach through the different challenging periods in life: becoming new parents, job transitions, relationship stress, you name it.

We clear the calendar for a few weeks and focus ONLY on completing a self-care item each day. They look at their menu and pick the one that works for them that day.

Then, as soon as they have their feet under them, we’re able to build more specific fitness routines that they can actually stick to without feeling like they’re drowning.

Obviously, a Nourishment Menu doesn’t immediately fix everything – but it does give you a bit of breathing room.

And without that bandwidth, it’s like you’re trying to build a house (your fitness habits) when the foundation is on fire.

Four mistakes people make with self-care

While you’re building your own Nourishment Menu, make sure to watch out for these common mistakes I see people make.

1) Having too narrow of a list. I think this graphic says it perfectly:

Consistency is dependent on flexibility. Having more options at your disposal is a good thing!

2) Relying on “once-in-a-while” tactics.

For example, a massage feels wonderful, but since it’s not something you have access to regularly, it serves as an awesome bonus rather than a main menu item.

3) Confusing self-care with letting yourself off the hook

Self care is NOT about letting yourself off the hook. It’s about taking care of yourself so you can stay in the game.

Sure, sometimes the right answer is to Netflix and chill.

But more often than not, self-care LOOKS like doing the hard thing: going to bed early, squeezing in that short workout, etc.

4) Discounting self care as too “woo woo”

If you’re struggling to take the idea of self-care seriously, try thinking of it as system maintenance instead.

I choose you, Pikachu!

The new Pokemon game (Pokemon Legends: Z to A) launches today. As a huge Pokemon fan myself, it just so happens that one of my favorite variations of the nourishment menu fits right in! My client Liz came up with the idea to theme her list after her favorite Pokemon. It made it feel fun, approachable, and a little less serious (which can be helpful when things are stressful!) For example, Snorlax represents getting more sleep, Leafeon is time outdoors, Machamp is lifting weights, etc. How cool is that?

Click through to see some more examples!

–

Now I’d like to hear from you!

• What are ways you can proactively practice self-care (system maintenance) this week?
• What items are on your personal Nourishment Menu?

You’ve got this!

-Matt

P.S. If you’re looking for a coach who takes you as a WHOLE person into account, then look no further! Now is a great time to see if ​Nerd Fitness Coaching​ is right for you while you can still lock in our legacy rates.

 

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Here’s a common scenario that pops up all the time:

• Stick closely to your current program and hunt for a hotel gym, etc. (important if staying consistent matters for your goal – or just if you enjoy it!)
• Take a much needed rest week (which is totally fine – research suggests that one-week of full rest does not hinder strength or muscle building. )
• Or switch to a travel-friendly plan to maintain momentum (that’s what we’ll cover today!)

Whatever it is, we just want to know why we’re doing it so we can plan accordingly.

For anyone who wants to move, feel good, and return home without losing your rhythm, here’s my go-to Travel Bodyweight Workout Framework.

The 5-Movement Framework

When I’m traveling, I keep it simple with a full-body workout split that hits a bit of everything.

That way, I’m not “waiting” to work other parts of my body. I might not even get to that next workout, as travel can be unpredictable at best!

Exercise #1: Squat Pattern

Progressions:

• ​Assisted Squat​
• ​Bodyweight Squat​
• ​Staggered Squat​
• ​Lunge​

Tip: If you struggle with squat mobility, try placing a rolled up towel under your heels to give yourself a bit of elevation. This takes ankle mobility out of the equation! Recommended for Assisted and Bodyweight squat variations.

Exercise #2: Push Pattern

Progressions:

• ​Wall Push-ups​
• ​Elevated Push-ups​
• ​Knee​ or ​Floor Push-ups​
• ​Archer Push-ups​

Tip: Initiate the push-up by imagining you are leaning forward slightly from the shoulders – it will make it harder!

Exercise #3: Hinge Pattern

Progressions:

• ​Floor Bridge​
• ​Good Morning​
• ​1-Leg Romanian Deadlift​
• ​Towel Leg Curls​

Tip: The hinge is one of the harder things to train while on the road. If you can’t get a good workout with one of these, I like trying a ​Lateral Squat or Lunge​ as an alternative.

Exercise #4: Pull Pattern

Progressions:

• ​Prone Swimmers​
• ​Doorway Row​
• ​Corner Tuck​
• Suitcase Row (i.e. ​one-arm row​ with your luggage!)

Tip: The other challenging trait to train on the road. I particularly like the Corner Tuck but see what works for you! I’ve had some clients pack a Resistance Band so they can add things like Band Rows and Pullaparts without it taking up a ton of space.

Exercise #5: Auxiliary / Core / Conditioning

Options:

• ​Deadbug​
• ​Side Plank​
• ​Mountain Climbers​
• Backpack ​Lateral Raises​
• etc.

Tip: This is a “free-for-all” spot in the workout. I’ll typically do some sort of Core movement here, but this is a good place to throw conditioning or any other specific auxiliary work like Lateral Raises using a backpack, etc. if you’d prefer!

How to Use It

You might have noticed: “But Matt, there’s no sets and reps listed here?”

I can’t sneak anything past you. I typically run this one of two ways:

A. Time-Based Circuit:

Work 30 seconds, rest 30 seconds. Cycle through all 5 moves for 2–5 rounds.

You can level this up by switching to a 40 second work, 20 second rest timer instead.

B. Rep-Match Rounds:

Start your first round by doing as many reps as you can with good form (up to 30 reps. If you can do 30 reps, try a harder variation if you can!)

Then, do 1 or 2 more rounds where you MATCH the total number of reps you got in the first round, EVEN IF you have to take short 10 second breaks to get there.

Depending on which option and how many rounds you choose, this workout will run you 10-25 minutes and leave you feeling accomplished and ready to tackle your day.

Travel doesn’t have to be a setback. It’s just another environment to adapt to.

You get to decide whether this trip is a deload, a ‘maintain-the-momentum’ week, or a chance to test your creativity in order to stick with the plan as-is.

You’ve got this!

-Matt

P.S. In case you missed ​last week’s newsletter announcement​, prices for our NF Coaching program are going up on November 1st. So now is a great time to check out our program if you’ve been on the fence to get in at our current rates.

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Note: Make sure to read to the end for an important update about Nerd Fitness Coaching!

Over the past 8 years, we’ve had thousands of conversations with clients, Rebels, and community members.

We’ve run polls, read replies, and listened closely to what people struggle with.

Again and again, variations of three statements kept coming up.

• “Just tell me what to do.”
• “I need to see signs of progress.”
• “I can’t seem to stay motivated.”

Each of these reveals an underlying pitfall I see people fall into, and I want to help you avoid making the same mistakes!

“Just tell me what to do.”

Pitfall: overly restrictive plans that leave you burned out

Need: clarity that fits your life

People I talk to feel overwhelmed and overloaded.

They already have a ton on their plate with work, family, and other responsibilities.

It’s no wonder there’s a strong desire for someone to just simplify things!

But it backfires when it leads to plans that aren’t a good fit for your life.

Exercises that aren’t the right level, restrictive meal plans, and schedules that assume you have all the time and energy in the world just leave you burned out and back at square one.

We’ve learned to emphasize fit and flexibility first.

• ​Workout plans​ that flex to your current ability (not “one-size-fits-all”)
• Options that respect your circumstances (​injury​, ​parenting​, busy job, etc.)
• ​Meal templates​ that can adapt with your preferences

That way, you get clarity on next steps while also making sure there’s enough flexibility to make it a good fit for you.

“I need to see signs of progress.”

Pitfall: jumping from one program to the next

Need: multiple levels of feedback loops

Change is hard.

And it’s even harder if it feels like you’re spinning your wheels and not getting anywhere! I bet a lot of us have started a new workout, or a new nutrition program, only to step on the scale or look in the mirror and feel deflated and like nothing is happening.

That can lead to program hopping – jumping from one thing to another so quickly it’s hard to evaluate their effectiveness.

Fitness is like investing: the biggest returns take time!

So here’s how we tackle that: we track both effort AND results.

• Effort: workouts completed, habits practiced, consistency
• Results: strength gains, body composition, moving through your day more easily, sleep quality, energy levels, etc.

Wins in consistency are an early form of progress. They are the first step in evaluating whether a program is a good fit for you.

Wins in results come later, but are still important to consider when evaluating any changes that need to be made.

Some tools we love to accomplish each of these:

• ​Jar of Awesome​ (effort): every time you make a choice you’re proud of, add a marble (or note) to the jar. Watch the wins stack up.
• ​Zoom Out sessions​ (results): set a rhythm (we recommend every 2-6 weeks) to evaluate your progress. This prevents you from adjusting things too quickly while also giving you clear check-in points to make changes.

Having feedback loops in each of these areas makes it easier to stay confident and patient.

“I can’t seem to stay motivated.”

Pitfall: all-or-nothing thinking

Need: systems that support consistency

This is the big one. Life gets messy. People get sick, work runs late, chaos happens.

It’s easy to get knocked off course and blame ourselves and our lack of motivation for being unable to see things through.

This leads to a lot of all-or-nothing thinking.

Either we are all in (and things are going great!), or we get knocked off course and struggle to get back on track.

Here’s how to avoid that pitfall:

• ​Have backup plans ready.​ Shorter workouts and quick meals to fall back on in a pinch have helped us more times than we can count.
• ​Reframe setbacks as part of the process.​ All-or-nothing thinking derails people more often than lack of effort or motivation.
• ​Build accountability into your system​. It could be a friend, a community, or even a simple checklist. It’s important to find a method that works for you, whatever it is.

The more you practice implementing these systems, the easier it will be to maintain momentum.

Quick checklist

When you look at your own plan, ask yourself:

And if you’d like help implementing these strategies, now is a great time to join Nerd Fitness Coaching!

For the first time in 8 years, we’ll be raising prices for new Nerd Fitness Coaching clients after October 31, 2025.

Current clients are not affected.

Starting November 1, the base monthly rate will increase from $197 to $297.

The change reflects 8 years of improvements we’ve made as a program, continued investment in our custom app, and our commitment to hiring and retaining the best coaches in the galaxy.

If you’ve been thinking about joining, you can still lock in the $197/month rate if you sign up by Friday, October 31, 2025.

​Our team​ would love to chat with you to see if coaching is the right fit!

-Matt

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I got this message the other week, and it felt so. Freaking. Relatable.

Parenting young kids is an especially challenging period of time. There’s a ton of variability in your routine, high demand on your time and attention, and not a lot of energy to spare.

Whether you are a parent, a caretaker, or just going through an incredibly busy season of life, trying to add a fitness routine on TOP of everything else can feel like the Jim Gaffigan joke: “You know what it’s like having five kids? Imagine you’re drowning. And then someone hands you a baby.”

We hear this sentiment all the time with clients in our coaching program.

So today, I want to walk you through exactly how I help them navigate this intense period, while still finding time to work on their health and fitness in ways that feel sustainable to them.

And continuing the “Matt stands in front of a white board in his office and records a video” experiment, I’ve got an accompanying video with notes so you can digest this in whatever format works best for you. (Bonus points to anyone who recognizes where my T-shirt is from!)

And if you are someone who struggles to find consistency with your workouts, reply to this email! I’d love to see how I can help.

The Key Challenges

If you tell me you’re a parent, then I can immediately predict a few things:

• Highly variable schedule
• High demands on time and attention
• Lack of predictable routine.
• (Periods of) low energy

I still remember talking with Mike (host of ​The Chasing Scratch Podcast​), and how he kept saying: “This week is crazy, but NEXT week, things will finally get back to normal.”

After several weeks of this, I stopped him and said something along the lines of: “I think unpredictability IS the only predictable thing.”

Our mantra became “There is no normal”, and that’s been key to his success in getting 148 workouts in so far this year (and counting!)

The Strategies

Dial Mode

If we know each day is highly variable, then our plan needs to take that into account.

Start by creating a short and simple bodyweight workout you can do in 5-15 minutes. (​Like doing 1 round of this workout​.) It becomes a key puzzle piece you can fit into a crazy day.

When I worked at Force Fitness, I remember coming in after a long night with the kiddos, feeling absolutely dead to the world. On these days, ​my boss​ and I would look at each other and say: “​Turkish Get-Ups​ and ​Farmer’s Carries​?” Two movements to just get us up and moving for a few minutes, and then cash out for the day.

Accumulation

Workouts don’t need to happen all at once. You can break up the workout into mini-sessions across the course of the day or even week!

The more important factor is getting the work done, not in the timing.

This is exactly the strategy I use with new parents. We write out a list of exercises, and a target number of reps to get done across the week. Then, they squeeze them in as they can. If you’d like an example of what this looks like, shoot me and email and I’d be happy to share some!

Me Time

Sometimes, it’s really important to try to carve out time in your schedule to focus on just you. That may mean asking a partner for help, or making some tough decisions about trade-offs. It’s not always possible, but it’s still worth considering.

That’s what we did with my client Michelle. She was having a hard time fitting in workouts, so we walked through some tradeoffs she could make. She asked her partner for support, and was able to carve out 20 minutes after work. She would park outside, and do a workout in the garage. She wasn’t “home” until she walked through the garage door.

I Go, You Go

If you can’t beat them, join them! ​Invite the kiddos to participate with you​.

Switch your focus to more skill-based or play-based training that may be more engaging for them. Instead of optimizing for “results”, optimize for fun and connection.

This is the option that has been most meaningful in my own life. Part of my ​big why​ is connecting with others, and modeling healthy behaviors for my own kiddos. While I still like working out alone, too, finding more ways to involve my family has made the journey all the more rewarding.

For more ideas on games you can introduce to your kids, check out ​this article​ and ​this article​.

Want to try your hand at Parkour (in a safe and effective way?) ​I got you​!

—

And there you have it! If you were my client, I’d walk you through these similar steps

1. We’d lay out your current schedule and the very real challenges involved.
2. We’d figure out which strategy fit best for you.
3. Then I’d write workouts and provide accountability to take the thinking off of your plate and help you stay on track.

Whether you’re a busy parent, or just someone going through a hectic period in life right now, give these strategies a try and let me know how it goes!

– Coach Matt

P.S. Interested in ​Nerd Fitness Coaching​? ​Book a call this week​ and mention “Rebellion” for $50 off your first month of coaching. We have no contracts, no hidden fees, and you can cancel at any time. We only want you to stay if it’s ACTUALLY working for you!

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For most of my adult life, I’ve been a full-time fitness professional.

But I have a confession to make.

Fitness can feel like a chore.

That’s right, even “professionals” don’t always feel motivated. And neither do my clients.

That’s normal. Nobody feels motivated all the time.

Fitness is kind of like flossing. You don’t always love it, but you know it’s important.

So what do you do when it all just feels like another item on your ‘to-do’ list?

First, give yourself permission to feel this way.

You don’t have to be someone who “falls in love” with fitness for it to matter. Even if you never totally look forward to it, a ​little consistent effort still pays off​.

Second, when possible, it is worth trying to bring more joy to the process.

At its best, fitness isn’t the end goal. It’s the amplifier for everything else you love.

If fitness is feeling like a chore for you right now, here are a few ways to mix things up:

1. Theme it.

Name your workouts after your favorite hobbies or interests. (If you love Star Wars, you aren’t working out, you’re doing ​Jedi Training​.)

You can try a ​workout​ specifically built around something you enjoy or even one that ​levels up after boss battles​.

And this doesn’t just go for workouts!

There are tons of themed cookbooks out there too to inspire and bring some fun to your meals.

My son (11) brought home a Minecraft Cookbook from school last week, and decided he wanted to make “Minecraft Steak”. It was literally just steak with salt and pepper on it, but he was so excited and invested in getting the meal juuuuuust right.

You can even add some flavor to how you ​track your progress​.

Bottom line: Whatever the thing you love, whether it’s Gandalf, gardening, or golf – see if you can bring a bit of that into the mix.

2. Tie it back to life outside of fitness.

For most of us, fitness isn’t about being the “best at fitness.” (Though if competing in 5k runs or powerlifting events is what you love, that’s awesome, too!)

It’s about having the energy and health to show up in the things that light you up. For example, one of my clients, Julie, really hated strength training. She knew it was important for muscle retention and bone health and all the rest. But it wasn’t until we were able to tie specific movements in her workouts back to her passion, archery, that the “chore” part of working out became easier to do.

I still remember how she lit up after she came back from an archery session and said something along the lines of: “the bow just felt so easy to pull!” (Archery people, don’t come at me if I butchered that. )

Bottom line: Highlighting the connection between your fitness goals and all the other cool stuff you love to do is a cheat code.

3. Add games + challenges.

Movement doesn’t always need to be serious.

Try adding some more games and mini-challenges to your session to spice things up!

Finish your warm-up with the ​Stick Drop Challenge​.

In between exercises, add in some low intensity movements like juggling, or walking on a balance beam, etc. to give your brain a challenge even while your body is recovering.

Roll a D20 to determine what your conditioning will look like at the end of your session.

At Camp Nerd Fitness, my ninja class was full of little games and challenges like these, and people left smiling and sweaty. I remember one camper in particular, Emily, coming up to me and giving me a big hug afterwards because this approach made fitness feel fun and accessible in a totally new way.

Bottom line: where possible, tap into the playful side of movement.

4. Keep it simple.

Sometimes, despite all that, fitness will still feel like a grind.

That’s OK.

In those seasons, don’t overcomplicate it. Focus on the basics: a ​few key movements​, eating some protein, moving a little each day.

Action matters more than perfection.

—

Some of these ideas will click, some won’t, and that’s the point. There is no one size fits all prescription here for everyone.

My hope for you is that you can find ways to make fitness feel additive to your life, without taking it over.

So let me ask you:

What would bring more joy into your fitness right now?

Hit reply and let me know – I’d love to hear it.

–Matt

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There’s a chart I want to show you today.

It shows the percentage of fat vs. fat-free mass lost at different levels of calorie deficit, depending on whether you’re strength training or not. (You’ll find it below.)

It also sheds light on one of my LEAST favorite trends I see in the fitness industry today: making sweeping statements without any context.

And with the ​rise of GLP-1 medications​ like Ozempic and Wegovy, I see this one popping up all over the place:

“If you don’t eat enough protein and lift weights, you’re just losing all of your muscle.”

We’ll get into it, but extreme statements like this are just wildly unhelpful, and miss so much of the important nuance.

Is strength training useful when you are on these medications or a calorie deficit in general? Yes.

But if you listen to the general chatter on the internet (never really a good idea), it makes it sound like muscle is literally falling off of your body with each step you take. And that’s not only fear-mongering, it’s just not true.

Let’s zoom out:

I want to break down what’s actually happening in your body so we can have some real talk about the different tradeoffs involved.

If you’re in a calorie deficit, you’ll lose weight

Whenever you lose weight, there is always some amount of loss of lean mass. (I.e. stuff other than fat)

Strength training and eating higher amounts of protein can help you preserve more of your muscle mass​ while in a caloric deficit

The larger your deficit, the more lean mass you tend to lose regardless of what you do.

And GLP-1s don’t change that – they just help people stick to larger deficits than they might otherwise.

So to recap, whenever anyone in the history of forever has lost weight, some of that has come from lean mass.

The larger the caloric deficit you are in (i.e. the faster you are losing weight), the greater the percentage of that weight will come from lean mass. This is totally normal and expected.

Strength training and eating higher amounts of protein can absolutely help you preserve more of your lean mass. But you’re not going from “losing all muscle” to “losing zero muscle.” These changes are degrees, not all-or-nothing.

How much of a difference can training and eating more protein make?

I’m so glad you asked!

Here’s a chart that shows on average where we expect weight loss to come from. (Individual results will vary based on genetics, type of training, diet, etc.)

In general, strength training helps preserve an extra 10-15% of lean body mass.

So, for example, if you lost 10 pounds over the course of 3 months on a 500 kcal/day deficit, you’d expect around 2.5 pounds of that to be from lean mass if you weren’t training, and 1.5 pounds of that to be from lean mass if you were training (I.e. a 1 pound difference.)

Why this matters:

I see so many people get discouraged because they feel like they’re not “doing it right.”

Maybe they’re not ​strength training​ yet.

Maybe they haven’t figured out how to hit their protein goals​.

Maybe they’re just trying to stay consistent​ with any part of the process.

And they start hearing things like:

“You’re just losing muscle.”

“You’re ruining all your progress.”

“You’re doing it wrong.”

But in reality? You’re just making a trade-off.

As an example, maybe a slight caloric deficit with no strength training is easier for you to maintain than a much higher deficit with strength training added in. Sure, it may take longer to see the weight loss – but the ratio of fat free and fat mass is essentially the same in each of these scenarios.

Or maybe you consciously go on a larger caloric deficit for a short period of time, and follow that up with a more focused muscle-building phase to rebuild some of that lean mass. That’s another viable strategy.

The point is: if we can cut through the fear mongering and wildly overblown statements, we can have an actual discussion about what’s the best choice for you based on where you’re at currently.

Real talk from a coach:

If you’re just getting started and weight loss is your goal, focusing only on staying in a modest calorie deficit​ might be the best move.

That alone can help reduce joint pain, improve energy, and boost confidence.

Then once that’s solid? Add in strength training.

Then protein.

Then maybe some walking or sleep habits​.

You don’t have to do everything, everywhere, all at once to be successful.

In fact, most of the people we work with find success by building a foundation and then adding to it – one habit at a time​.

TL;DR:

• Yes, eating enough protein and lifting weights will help you keep more muscle.
• Bigger calorie deficits = more muscle loss, even if you’re doing everything else “right.”
• But these are degrees, not disasters.
• Focus on what you can do.

Want to chat about how to apply this to your plan? Just hit reply and let me know.

You’ve got this.

-Matt

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If you’ve ever picked up a pair of dumbbells, looked around, and thought:

“Uhhh… what do I do with these?”

Or maybe, you just want to know a quick, safe, and effective workout to get stronger, build muscle, and improve body composition.

In either case, I got you! Today, in the spirit of our ​most popular blog post of all time​, I’m giving you a Beginner Dumbbell Workout you can do at home or at the gym, plus a list of my favorite dumbbell exercises and answers to the most common questions we get from readers and Nerd Fitness Coaching clients.

Let’s get into it

Beginner Dumbbell Workout

Do this 2–3x per week with a rest day between each session:

Exercise #1: ​Goblet Squats​ – 3 sets of 8–12 reps

• Not ready for weighted squats yet? Start with ​bodyweight squats​ or ​squatting to a sturdy box​ or chair for extra support!

Exercise #2: ​One-Arm Dumbbell Rows​ – 3 sets of 8–12 reps per arm

• Want to save time and have multiple dumbbells? Try doing a ​Bent Over Row​ instead.

Exercise #3: ​Dumbbell Floor Presses​ – 3 sets of 8–12 reps

• Have a bench lying around? Feel free to switch this to a ​dumbbell chest press​!
• To get a bit more range of motion, try doing this while holding a ​glute bridge​ at the same time, or resting your upper back and head on a long foam roller.

…and that’s it. Three exercises that are big “bang for your buck” movements, and you’ve got yourself a workout!

A couple of other things to keep in mind:

Rest 60–90 seconds between sets. Focus on slow, controlled movement on the way down, and then smooth and athletic movement on the way up.

Warm up with some ​arm circles​, ​bodyweight squats​, and light cardio (marching in place works great), and then do a few reps of each exercise with a lighter weight (if you have one) or just with the weights you have to get your body moving and ready to workout.

Once these start to feel easier? Increase reps, increase the weight, slow down the tempo, or add 1 or 2 more exercises to your circuit.

My Favorite Dumbbell Exercises

When you’re ready to mix things up or go deeper, here’s your go-to list of awesome dumbbell moves:

Lower Body

• ​Goblet Squats​
• ​Front Squats​
• ​Lunges​ (walking or stationary)
• ​Bulgarian Split Squat​
• ​Romanian Deadlifts​
• ​Stagger Stance Deadlift​ (shown here with a Kettlebell, but you can use a dumbbell for the same motion!)

Upper Body Pull

• ​One-Arm Rows​
• ​Bent Over Row​
• ​Dumbbell Pullovers​
• ​Dumbbell Reverse Fly​ (great for if you don’t have access to heavier weights!

Upper Body Push

• ​Floor Presses​
• ​Overhead Press​
• ​Chest Flyes​
• ​Incline Chest Press​

Accessory Lifts

• ​Skull Crushers (triceps)​
• ​Lateral Raises (shoulders)​
• ​Bicep Curls​
• ​Calf Raises​

Power Moves (for full-body strength & conditioning)

• ​1-Arm Snatch​
• ​Dumbbell Thrusters​
• ​Skier Swings​

No machines, no problem.

You can build a complete and effective strength routine with just one or two dumbbells and some floor space.

Common Dumbbell Questions (answered!)

Q: I only have one set of dumbbells. What do I do?

A: No worries! The key is adjusting your reps and variations.

If you can do 20+ reps with ease, it’s time to:

• Add a tempo (like 3 seconds down)
• Do single-leg or staggered-stance versions
• Reduce your rest between sets
• Add another 1-2 exercises from the selection to your circuit.

There are tons of ways to make things harder without heavier weights. Just like you can make your bodyweight exercises harder by changing the leverage angle or progressing to a more challenging variation, you can do the same even with a limited weight selection!

Q: Will dumbbells make me bulky?

A: Not unless you’re trying really hard to bulk up.

This concern pops up a lot, but the reality is:

Building visible muscle takes years of consistent training, lots of food, great sleep, and favorable genetics.

What will happen: you’ll build strength, improve joint and tendon health, and help prevent osteoporosis (especially important for women in peri-menopause and beyond).

Q: What weight should I start with?

A: Ultimately, you want a weight where the last 2–3 reps feel challenging, but doable with good form.

As a general rule of thumb, always start with less weight than you think. It’s always easier to progress when something feels too easy than to back off once you’ve overreached. You can use it to warm up and feel out the movement. As you get more experience with dumbbells, you’ll know what weights you used last time and when to push yourself a little harder (though you still want to make sure you do a ​warm up​ round!)

Too easy? Go heavier or add reps. Too hard? Go lighter or reduce reps.

Your form is always the priority. Strength gains follow. Still unsure if you are lifting enough weight? ​Read this.​

Q: How long should a dumbbell workout take?

A: 20–30 minutes is plenty when you’re starting out.

If you’re short on time, even one solid set of each exercise is better than nothing. You can always build from there.

Q: Do I need to do cardio too?

A: Dumbbells can be your cardio (or at least, a part of it!)

Moves like thrusters, snatches, and skier swings elevate your heart rate and build muscle. Heck, any dumbbell exercise can elevate your heart rate if you perform the reps on a timer. Try one of these options: Level 1: 30 seconds of work with 60 seconds of rest between each exercise for 3-5 rounds.

Level 1: 30 seconds of work with 30 seconds of rest between each exercise for 3-5 rounds. Level 2: 40 seconds of work with 20 seconds of rest between each exercise for 3-5 rounds. Trust me, you’ll feel your heart rate getting up there.

But if you love walks, bike rides, or dance breaks? That counts too. Just move.

Final Thought

You don’t need a perfect plan to get started. You just need a plan that’s simple, sustainable, and repeatable.

Dumbbells are one of the best tools for strength training beginners because they’re:

Versatile

Accessible

Scalable

So pick up those dumbbells. Try the beginner workout. Then reply to this email and let me know how it goes!

If you want help building your own plan, our ​1-on-1 coaching program​ does that and so much more: guidance for how to get started, accountability when you aren’t feeling motivated, and a plan built specifically for you, your goals, and your life. See which coach would be a great fit for you with our ​quick quiz​.

You got this!

Coach Matt

P.S. Have other questions about dumbbells, getting started with exercise, or anything else? Shoot them my way!  

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You ever feel like you were finally getting into a good groove with your workouts, only to have life knock you sideways?

Good. That’s how it works.

No, seriously.

In Nerd Fitness Coaching, I tell every new client:

“I don’t know exactly WHEN it will happen, but within the first 3 months, something will knock you off your routine.”

Maybe you get sick. Or slammed with work. Or your kid wakes you up three nights in a row. Maybe your motivation just fades.

Whatever it is, I expect it. And here’s why that’s a good thing:

Consistency is never 100%

Life is unpredictable. Things change.

The sooner we can accept that there is no normal, the sooner we can start practicing two very important skills:

1. How to shorten the disruption (so we bounce back faster)
2. ​How to adjust the dial​ (so we can still do something)

If you normally workout for 2 weeks, then take 4 weeks off, then try again, progress may look like shortening that time off to 1 or 2 weeks. Over the course of a year, this change results in a massive difference in the number of workouts you do!

If you normally stop working out entirely during a particularly hectic season in life, progress may look like treading water with some shorter workouts. You are able to maintain all the progress you’ve previously built without backsliding, and your fitness will continue to improve as a result.

Let’s talk about how to put these practices into action.

Recognize the Pattern

Last week, I received an email from a reader saying how they struggle to stay consistent.

“I can keep things going for 1 or 2 weeks consistently, but then I fall off track and it takes me a while to get started again.”

So I asked them:

When you have tried making changes in the past, what is the most likely thing to “knock you off the wagon”? Does life get really busy, or maybe you get frustrated from a lack of results? Do you notice internal dialogue like “I’ve been killing it, it’s OK if I relax for today”, etc. The more we can learn from your previous attempts, the better we can game plan for next time!

If you look back over the last few months, I bet you’ll notice some repeating challenges:

• Busy work weeks
• Travel
• Family stuff
• A dip in motivation
• Starting too strong and burning out

Once you know your patterns, we can start recognizing them AS they are happening, and practice adjusting your habits in the moment.

Shrink Your Workouts

I mentioned this in a ​previous email​, but did you know you can maintain your strength with ⅓ of your normal training volume?

That means if you normally do 3 sets of each exercise, 1 set is enough to hold steady.

Here are a few common ways I help clients reorganize their workouts when everything feels like it’s on fire:

• Reduce the number of rounds. If you normally do 3 or 4 rounds, try 1 or 2.
• Do a timed, bodyweight circuit instead. With a timed circuit, you know the EXACT amount of time you are committing to, and with bodyweight movements, you can do it anywhere.
• Break it up throughout the day/week. Take little breaks to do a couple of minutes of movement at a time. A few countertop pushups. Some squats after you brush your teeth. It all adds up!

One of my clients, Sean, had a massive work trip coming up and was going to be gone for 2-weeks. In the past, he would put his workouts on hold until he was in a better place to focus on them.

Instead, we planned ahead for 10-minute bodyweight workouts he could do in his hotel room. On a few days, he just did 2 minutes. And it kept his momentum going. He felt noticeably better coming back from his trip, and was able to jump back into workouts without getting overly sore or worn out. #winning

Create some go-to, low prep meals

What about nutrition?

One of the most useful strategies I’ve found is creating some emergency backup meals for when you’re in a pinch that don’t take a lot of extra effort. Try to prioritize protein, fruits and veggies, and hydration. Then, scan local restaurant menus as well as the closest grocery store for some quick grab and go options that fit your eating preferences.

This could look like:

• Mexican – grilled chicken/steak (if you eat meat), rice, beans, fajita veggies and all the salsa your heart could desire!
• American – grilled chicken/steak/fish is often a good bet here. Add a small fry on the side, a fruit cup (if they have one) and a zero calorie beverage of choice
• Grocery store – greek yogurt with some fresh berries and nuts for crunch
• Grocery store – rotisserie chicken, a premade salad bag, and a potato you can microwave for a low prep option.
• Grocery store – keeping some frozen options (Trader Joe’s Tikka Masala is one of my family’s personal favorites) in the freezer that you can just microwave when needed

I put together an entire resource on these low/no-prep meals you can slap together on the fly for some of my coaching clients, but I haven’t shared it with anyone else. If you’d like to take a look, shoot me an email and I’ll send it your way.

Schedule a reset check-in

Now that we’ve found ways to lower the barrier to entry and get back on track with some quick workouts and low-prep meal ideas, here’s one more key strategy: Schedule a quick “reset” check-in for right after a known disruption. This could look like doing a self-check in. I.e. writing in a journal or even scheduling some time for yourself on your work calendar to pause, assess, and make a plan.

Or it could be a friend or accountability buddy you hop on a quick call with to check-in. This is actually something I do regularly for my Nerd Fitness Coaching Clients! If they are coming back from a vacation or just finishing “crunch” week at work, we hop on a quick call to reset and get back on track the very next week. It helps shorten that feeling of being “in limbo” and get reoriented and reorganized quickly. Here are some helpful questions to ask:

• What went well? Maybe you were able to complete several short workouts, or prioritize protein at meals, etc.
• What was a challenge? Maybe you felt so scattered at the end of the day, that you didn’t have the energy for even low-prep meals!
• What, if anything, would you do differently next time? Sometimes, there are no major adjustments to make. We just need more practice.

Final Thought

Falling off track isn’t failure. It’s feedback.

And when you start expecting it, you can actually plan for it.

The next time life throws a wrench in your plans? You’ll already know what to do:

Look for your repeat patterns

Shorten your workout

Fall back on your go-to, low-prep meal ideas

Schedule a “reset” check-in for yourself

Progress isn’t about perfection. It’s about shortening disruptions, and adjusting the dial as you go.

And if you need help building your bounce-back plan, just hit reply. I’d love to help.

– Coach Matt

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I’m about to wade into one of the most heated debates in the world of fitness with you.

Does “calories in, calories out” work? Cue two groups of people yelling at each other online.

Group 1: “It’s simple! Just eat less calories than you burn!” Group 2: “It’s not about the calories! That DOESN’T work!”

So what are we to make of that?!

Here’s the thing:

Both sides are kinda right.

And also… they’re arguing past each other in a way that I think is unhelpful for everyone.

Let’s break it down.

Calories In vs. Calories Out: The Principle

From a scientific standpoint, we actually have a ​mountain of evidence​ and studies to support the principle of calories in vs calories out.

The law of thermodynamics still applies to human bodies.

If we were able to perfectly measure calories consumed and calories burned, changes in weight would track.

This part is reliable and repeatable!

But…

When Most People Say “Counting Calories Didn’t Work for Me,” They’re Not Arguing the Principle

They’re saying:

• “Tracking calories made me miserable.”
• “I was always hungry.”
• “I hit a wall I couldn’t push past.”
• “I tracked perfectly and nothing changed.”
• “It was too exhausting to maintain.”

They’re saying the method didn’t work for them.

Not the physics.

Method ≠ Principle

This is where so many people get tripped up.

Calories In / Calories Out = the principle

Tracking calories = a method

You can affect the calories in/calories out equation without ever tracking a single calorie.

You can also track every bite and still feel stuck—because the behavioral side is off:

• Hunger hormones
• Stress levels
• Sleep quality
• Environment and triggers
• Energy to prep or move

It’s not just about knowing the numbers.

It’s about building habits and strategies that help those numbers change.

That’s Why We Say

Weight loss isn’t magic. It’s math + behavior change.

All calories DO matter. AND, there are lots of environmental, physical, and psychological factors that affect how much we eat and how much we move. I’ve always loved this infographic from Precision Nutrition showing all the hidden factors that go into the calories in, calories out equation.

So what’s the “right” strategy?

It’s the one that helps you influence that equation… sustainably.

Some people love tracking. Others hate it.

Some people do great with portion control, or high-protein meals, or reducing takeout.

None of that breaks the principle.

They’re just different tools for the same job.

For one person, tracking calories (the method) may help them be more mindful of their portions and food choices throughout the day. They start to plan ahead for meals, and this results in a slight and sustainable caloric deficit for them. They don’t hit everything perfectly, but over time, they start to see progress. For another person, tracking calories may completely backfire! It makes them feel neurotic and obsessive over the numbers. It’s really difficult to do, and even in the best of scenarios, tracking calories at home is not an exact science. After several weeks, they aren’t seeing progress and it makes the process feel miserable and demoralizing, not empowering. Both of these situations are normal and EXPECTED. We don’t all have the same bodies, the same environments, or live in the same situation!

In fact, once you realize this, it’s like taking the Red Pill in the Matrix. You can see the code everywhere, and apply this same thought process to ANY diet or method out there.

Keto. Paleo. Intermittent Fasting. For some people, these methods create the behavior changes that lead to sustainable differences in calories in, calories out. For others, they don’t.

So if you’ve ever had a coworker say: “I lost so much weight just doing X! You should try it!” And then you DID try it and it didn’t work for you – you’re not broken, it just wasn’t the right strategy for YOU at that time.

The Bottom Line

Let’s stop debating whether the principle works.

Instead, let’s start asking:

What’s the best method for this individual person to put that principle into action, without burning out?

You don’t need to count every calorie.

You can count calories if it helps.

And you can absolutely make progress by focusing on the habits and behaviors that affect that equation in a sustainable way.

We put together our ​own TDEE calculator ​– which helps you ballpark the daily calories you need based on your activity levels. Steve and I also put together a guide ​on the 10 Nerd Fitness Nutrition levels​ – these are practical skills that are focused on behaviors first and foremost, for those that feel overwhelmed and aren’t sure where to start. Both are great tools in your fitness journey!

And if you want help figuring out what method fits your brain, your life, and your goals, I’m just a reply away.

– Coach Matt

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