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Happy Holidays! It’s time to get some gift ideas for the cyclists in your life or get yourself some goodies. I’m pretty sure there is a ratio of 2:1 where for every two gifts you buy, you need to get something for yourself, no?! I’m not really a fan of putting together gift guides, hence…
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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.
The first step is to write down what your goals actually are!
Maybe it’s…
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.
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?
Want to get stronger?
You don’t have to list every skill. Just jot down a few that come to mind.
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:
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!
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.
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.
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. 
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!
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.
The post Feeling drained? Try this. first appeared on Nerd Fitness.
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Here’s a common scenario that pops up all the time:
“I’m traveling for the next few days. What should I do for my workout?”
)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.
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!
Progressions:
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. 
Progressions:
Tip: Initiate the push-up by imagining you are leaning forward slightly from the shoulders – it will make it harder!
Progressions:
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.
Progressions:
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.
Options:
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!
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:
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.
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.
Example: Round 1: 10 pushupsRound 2: 8 pushups – rest – 2 pushupsRound 3 (optional): 6 pushups – rest – 3 pushups – rest – 1 pushup
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.
Each of these reveals an underlying pitfall I see people fall into, and I want to help you avoid making the same mistakes!
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.
That way, you get clarity on next steps while also making sure there’s enough flexibility to make it a good fit for you. 
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.
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:
Having feedback loops in each of these areas makes it easier to stay confident and patient.
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:
The more you practice implementing these systems, the easier it will be to maintain momentum.
When you look at your own plan, ask yourself:
1. Does it give me clarity that actually fits my life?2. Do I have feedback loops to track effort and results?3. Do I have systems to help me stick with it when life gets messy?
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
The post 3 things we’ve learned in 8 years of coaching first appeared on Nerd Fitness.
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When it comes to a plank exercise, we’re talking about one of the best exercises for building serious core strength. A good plank engages your abdominal muscles—including the rectus abdominis and transverse abdominis—while also working your lower back, upper back, shoulder blades, and glutes. Essentially, the entire torso gets involved. For anyone looking to support their everyday activities, prevent low back pain, or boost athletic performance, a standard plank or basic plank is a fantastic exercise to add to…
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Let me ask you something: if meal plans really worked, wouldn’t you already be where you want to be?
Think about it. Most women I talk to have tried them all – low-carb, keto, Whole30, clean eating. Many have printed the recipes, followed the shopping lists, meal-prepped on Sunday, and promised themselves this time it will stick. And yet, here they are – still feeling stuck, still wondering why it never seems to last. (I have been there too!)
Here’s the truth: it’s not because you’re lazy. It’s not because you don’t have enough willpower. It’s because meal plans only deal with one part of the picture. They tell you what to eat, but they never address the deeper piece: your identity and mindset.
And until that piece shifts, no plan will ever stick.
You know the cycle: you get a new plan, stock your fridge with the “right” foods, and for a while, you’re all in. But then life happens – work stress, travel, kids’ activities, pure exhaustion. The plan starts slipping. Before you know it, you’re back in the same old habits.
And then comes the self-blame: What’s wrong with me? Why can’t I just stick to it?
But nothing is wrong with you. The problem is the plan. It’s like painting over a wall that has mold underneath. It looks fine for a while, but the foundation is still damaged.
Unless you shift the foundation – your beliefs, your identity – nothing really changes.
That’s why most programs fail. They focus only on actions (eat this, avoid that), without addressing who you believe yourself to be.
We all carry hidden beliefs and stories that shape our choices with food. Maybe you’ve heard yourself think:
If any of those sound familiar, you’re not alone. And here’s the thing: those beliefs quietly drive your choices, no matter how many new meal plans you try.
Inside the Nourished Reset, the very first thing we do is reframe. Because the truth is, most women don’t need more information. You already know the basics – more veggies, less sugar, more water. What you need is a new way to see yourself.
That’s where identity comes in.
Inside the Nourished Reset I teach a framework called Be → Do → Have. Most people flip it: When I lose weight, then I’ll do the right things, and then I’ll finally be healthy. But that never works.
The shift is this: Be first.
From there, the do – the habits, the food choices – flows naturally. And eventually, you have the results you’ve been longing for.
When you reframe how you see yourself, everything else becomes easier.
Now, let’s be clear: mindset alone isn’t enough. It’s essential, yes, but you also need the right nutrition foundation, especially in midlife when your body and hormones start to shift.
That’s what makes the Nourished Reset different. It combines:
It’s like having both the map and the car. Without both, you’ll never get far.
When identity work and foundational nutrition come together, you stop “starting over” every Monday. You stop hopping from plan to plan. You finally have a way of eating (and a way of seeing yourself) that lasts.
If you’ve been nodding along thinking, Yes, this is what I’ve been missing, I want to invite you to my free class: From Overwhelmed to Nourished: A Simple Nutrition Framework That Finally Works.
In this class, you’ll:
Save your spot here.
Take a deep breath – you don’t need to go on another diet. You need a framework that actually supports you. And that starts with how you see yourself and exactly what I’m excited to teach you.
See you in the free class!
xo,
Robin
The post Why Meal Plans Don’t Work: The Missing Piece of Lasting Nutrition Change appeared first on Lindywell.
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I remember the exact date, time and place that I discovered the Blank Street Iced Blueberry Matcha! I’d just arrived in London, checked into my hotel ready to take on RideLondon 60 the following day and we decided to take a walk in the sunshine and grab a drink. Amy recommended the Blueberry Matcha and…
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I got this message the other week, and it felt so. Freaking. Relatable.
“…the biggest challenge right now is that I am a full-time working mother of two young boys and I’m just so freaking exhausted. I’m on a hamster wheel of life right now, giving of myself to everyone and everything around me.
It’s not just that it’s hard to find the time to work out…it’s hard to find the energy.
It’s also hard to create a routine I can stick to, one that I can just do without thought, given all the variables in my life.”
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.
If you tell me you’re a parent, then I can immediately predict a few things:
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!)
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.
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!
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.
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
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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