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Setting Realistic Fitness Goals You Can Stick With

Having a realistic mindset when setting fitness goals is important. And there are a few things you should know to feel successful along the way. 

Take it Slow

Many of us can jump too far ahead wanting instant results. Unrealistic expectations can derail how you feel about yourself and your fitness program. The goal is to avoid frustration and maintain a positive outlook.

Part of being successful with your program is learning to slow down and allow yourself to be a beginner. This will take being patient and trusting the process.

If you have reached your goals and fallen back into unhealthy habits, this is for you as well. Recovering from injury will also require being patient and conservative with your fitness.

Stay Consistent

Fitness takes time and consistent effort. Achieving your goals is a life-long progressive program. We are always a work in progress.

And there will be times you don't feel motivated and must depend on a disciplined lifestyle to keep going. And that is the important thing - not to give up. And discipline helps you stay consistent.

Staying consistent is what develops a healthy life, body, and mind. Remember it's what you do all the time that matters.

Stay Positive

You can't develop a positive life in a negative mind. Staying positive is so important in health, fitness, and life. And this takes daily work and choices.

We all have blah days and can feel overwhelmed with our fitness program. When results are slow, sometimes staying positive is difficult. 

What is helpful in these moments is reading positive affirmations, talking your feelings through with a supportive spouse or friend, and not lose focus on the realistic expectations of all fitness programs.

Helpful Tips

The following tips on how to set realistic fitness goals will be helpful:

• Allow yourself to be a beginner.
• Adopt the mindset that fitness is a life-long journey.
• Results don't happen fast so be patient with your progress.
• It's ok not to know everything at once.
• Start where you are and enjoy the process.
• Take one day at a time and avoid jumping too far ahead.
• Healthy weight loss is 1lb to no more than 3lbs per week.
• Muscle takes time to build, be patient.
• It will feel hard and that is normal, keep going.
• Maintain a fitness journal and repeat healthy weeks.
• Baby steps create big results.
• Avoid quick-fix diets and fitness gimmicks.
• Workout 3-5 days per week for at least 30 minutes. (this is doable)
• Drink more water, eliminate soda, decrease alcohol. (you can do it)
• Focus on today and making healthy choices.
• Don't expect to lose 20lbs in one week - stay realistic.
• Avoid comparing yourself to others.
• Each day you will become healthier, stronger, and better.
• Start by making 3 healthy changes per day and repeat until it's a habit.
• You can do it!

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How to Keep Going When You Lack Motivation

Why is staying motivated so hard?

Because starting your fitness program is usually easier than sticking with it over time.

Staying Motivated

How do you stay motivated with health and fitness?

It comes down to your mental game and discipline. You will not always be motivated, but discipline takes over and provides the drive to keep going.

Motivation involves a feeling whereas discipline is all about action. You will not want to eat right or exercise all the time and you may even dread it. You are not alone. This happens to all of us at every fitness level.

Hang in There!

The important thing is not to quit, or base your fitness program on a fleeting feeling. Discipline is what gets you to the workout and motivation kicks in once you get started. Being around other people who are working towards a similar goal can be very motivating.

The same goes for eating healthy and meal prep. You may be tempted to order a pizza instead of getting out the pots and pans to cook healthy food and clean a big kitchen mess afterward. However, once you get in there and start chopping, grilling, and slow-cooking it becomes an enjoyable experience.

You are gaining control of what you're eating and feel good about the accomplishment. This is called sticking to the program and has nothing to do with motivation. Although, feeling better about your choices can be very motivating. Again, it starts with discipline and the actions to motivate the process.

Staying motivated takes daily choices and a positive attitude. It's more about discipline and wanting to succeed than feelings. Once you grasp that it's absolutely normal to feel unmotivated sometimes is when you actually gain motivation. You understand actions speak louder than feelings and will keep you going when motivation is lacking.

Helpful Tips and Ideas

The following tips may help during those times when motivation needs a boost:

• Realize motivation is a feeling that changes daily.
• Discipline carries you when motivation is lacking.
• Do your workout anyway - you will feel better afterward.
• Stay positive and surround yourself with like-minded people with similar goals.
• Reach out to a friend or significant other to help keep you accountable.
• Hire a personal trainer.
• You are not too busy (excuses are unacceptable).
• Whatever is going on in your life, you can succeed.
• Place post-it notes with positive affirmations all over the place.
• You have come too far to only come this far. Keep going!
• The struggle is real and the best reason to keep going.
• You can do it!
• Join a gym and take fitness classes.
• Sign up for a healthy cooking class.

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More is Not Always Better to Achieve Your Fitness Goals

When it comes to fitness more isn't always better. Overtraining, over supplementing, and consuming too much protein can adversely affect your body.

More is not better, better is better.

Getting fit and maintaining a healthy body is a simple process. It really doesn't require eating loads of protein or grueling workouts to reach your goals. All it takes is a consistent effort of eating right and exercise. Quality over quantity.

Focused workouts utilizing differing energy systems of the body throughout the week is sufficient. What this means is mixing up cardio, weight training, core work and flexibility for a well-balanced program. Exercising at least 4-times per week is shown to maintain a healthy body according to research.

Active rest days are a great way to have fun when not performing a structured workout. Enjoy being active and healthy is the point.

Food for Thought

Thinking about nutrition in a healthy way is also important. Eating more than is required of any macronutrient can backfire your good fitness intentions. Consuming a balance of whole nutritious foods including lots of veggies, lean proteins, and good fats in appropriate amounts is what maintains optimal fitness.

We require a certain amount of each macronutrient and over-consumption of one can actually have adverse health effects, just as eliminating healthy foods can cause nutrient deficiencies. More is not better, better is better. 

Effective Exercise

Spending hours in the gym thinking this is beneficial to your fitness is inaccurate. This is a perfect example of how many think more is better. Overtraining can have adverse effects on your body, not to mention an increased risk of exercise burnout.  

Over-use of joints and even muscle breakdown can occur when the body is overtrained. Overtraining syndrome is shown to decrease your immunities, decrease muscle growth, and increase stress levels.

Another problem is exercise addiction that may occur for those feeling guilty eating off track and psychologically beating themselves up in the gym. Obsessive exercise to relieve food guilt can increase the risk of overtraining syndrome. 

Appropriate workouts are focused and effective taking no more than an hour to complete.

Final Thoughts

What it comes down to is being fitness smart. This means not believing more is better. It allows you to enjoy the process of getting healthy with proper nutrition and workouts.

Often times, basic, simple but challenging workouts provide the best results. You are able to maintain your body without overworking to the point of burnout or injury.

Also, it's important to stay away from fad diets. Remember if it's too good to be true - it is. The only proven scientific claims to successful fitness are eating right and exercise. 

The takeaway is simply to eat right, exercise consistently, and enjoy a balanced life. This is true fitness and nothing more to it. More is not better, better is better.

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Maintaining a Healthy Perspective About Fitness is Important

I adopted a healthy lifestyle years ago and never looked back. Today it's my state of being and natural existence.

In fact, my passion for health and fitness has become my occupation. When you do what you love, it really doesn't feel like work. It's a sharing and teaching of how I live my life. It feels awesome to be able to provide this gift to so many people.

How I Feel About Fitness

I am realistic about health and fitness. I don't teach perfection but celebrate progress. Fitness is not about a restrictive lifestyle but a healthy balance of eating right most of the time and regular exercise.

I also don't believe in taking fitness to an extreme where it feels like a burden. What I do encourage is a positive mental game and a healthy perspective about health and fitness. This includes enjoying the food you eat and the exercise you perform. Living healthy should feel like a happy daily existence.

I Stay Realistic About Food Intake

I am all about eating organic, non-GMO, and cooking at home. This allows me to be in control of what I'm eating and selective with splurges. Life and fitness are about balance and indulgence is part of the equation.

Being selective with splurges gives me the freedom to decide if my calories will go toward a favorite dessert or even an adult beverage. I certainly will not turn down a piece of my Mom's homemade lemon meringue pie. I also enjoy a nice glass of red wine during the week on occasion.

I do my best to eat healthily and sometimes this means my food isn't always organic. Realistically, unless we're growing our own food in untainted soil, none of us are truly 100 percent organic consumers.

We can get too complicated with food intake which is actually a problem with eating healthy today. As long as your focus is on doing the best you can, that is good enough.

Workouts are Effective Not Extreme

I believe workouts can be effective without being extreme and drawn out. I don't spend endless hours in the gym to maintain my body. In fact, studies indicate an effective workout can be completed in 60 minutes or less. I also feel my workouts are a healthy outlet and not a punishment for eating crappy. I make sure to get in 4-5 workouts per week with at least two recovery days. I would describe my healthy lifestyle as realistic, sustainable, and mentally positive.

My Best is Good Enough

Doing my best means doing what works best for me and my body. And that's good enough.

Fitness is individual and not universal so we can't compare our fitness programs and results with another person. The truth is we could all eat the same, and perform the same workouts, and not look the same.

Doing my best is based on daily personal improvements and that is the beautiful part about health and fitness. It will be different and look different for each of us. And the acceptance of this is so important for self-love and body positivity.

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Women Who Lift Weights Gain Muscle Definition Not Bulk

Ladies - do you fear weightlifting because you think you will develop bulky muscles and look like a man?

This inaccurate info is nothing but a fitness myth that should have been debunked years ago. Actually, I thought it was no longer a thing - but many women still fear to lift for this reason.

Women and Lifting

The truth is women simply don't have enough testosterone naturally to produce extreme muscle mass. 

What does happen when women lift weights is a beautifully sculpted and toned feminine body. A small part of how you are built is also based on genetics. Because every woman is unique in body type, lean gains will look different for each female. For example, I am tall with long levers (arms/legs) and a hard gainer compared to a shorter female who may develop muscle easier.

What remains in common with lifting for females is all women will continue to look like women.

Women who are purposely eating to reduce body fat expose their muscle development a bit more - along with reduced breast size. However, these women still look like women. 

Women and Steroid Use

Over-developed female bodybuilders who appear 'manly' are using illegal drugs, steroids, testosterone enhancers, and human growth hormones. These are banned substances that are used but not openly talked about. 

For the typical active gal who lifts weights and eats healthy, you will develop some muscle, but not to the degree of a female bodybuilder enhanced with steroids. This is a whole other level of muscle development not applicable to active women in the gym.

Unfortunately, seeing overly muscled women has caused many gals to fear heavy resistance training. 

Weight Lifting Benefits 

Applying a regular weight training program can create noticeably toned arms, butt, legs, and an overall fit look. The other benefits include feeling great, boosted confidence, and enjoying how your clothes fit. The compliments for your healthy lifestyle are also nice.

About Me and Weight Lifting

I have been lifting weights for thirty years, have muscular curves but definitely not bulky. What allows my muscles to show more is maintaining a lower body fat percentage year-round. However, I keep that within a healthy range to not screw around with my hormones. 

As a woman in menopause, I understand the importance and health benefits of weight-bearing exercise. I enjoy how my body looks, but more importantly, focus on my bones remaining dense and strong as my estrogen levels continue to decline. Weight training is prescribed to all women going through this phase to reduce the risk of osteoporosis and/or osteopenia. 

I am genetically lean thanks to my Dad and my body has also responded well to weight training. I actually used resistance training to put on muscle weight and provide more curves. Being naturally thin also comes with challenges. I am a hard gainer so work even harder in the gym for the muscle I have.


Some may think I look bulky, but if you met me in person, you would have a whole different opinion. Can I flex it up in images? Yes and especially after an intense lifting session when the muscles are full and vascular. When I'm dressed in jeans and t-shirts, you might say I look like a woman who takes care of herself. 

More Health Benefits

The health benefits of weight training go beyond what is visible. The following is a shortlist of benefits gained from lifting weights:

• Improved bone and joint function
• Increased bone density
• Increased muscle, tendon and ligament strength
• Improved metabolic function
• Improved overall health
• Weight loss and healthy weight maintenance
• Improved confidence

The numerous benefits of lifting are awesome and all women should embrace weight training as a very important part of their health programs. 

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Why Commitment Matters for Health and Happiness

What comes to your mind when you hear the word 'commitment'?

I think about how commitment matters in so many things in life - my marriage, health, fitness, and happiness.  They all take dedication and work, right? Without proper care and commitment, success is almost impossible.

To put it simply - if you cheat on your marriage, it will not work…if you cheat on your health, it will not work…see what I mean? In order to maintain your health and happiness, it takes commitment, effort, and work on a consistent basis.  

In this journey of life, I have learned the importance of commitment. I certainly have found a gem in my husband and cherish our relationship as a priority.  I feel the same way about my health and fitness. I realize fitness is a precious gift worthy of my attention so I can live a healthy quality of life. 

Commitment is a word I take seriously. It's a promise that I will maintain my health and marriage in a healthy way. And each day is an opportunity to make the right choices and do the right things.  I treat both my marriage and health with tender loving care, appreciation, time, and attention. 

Commitment to the things that matter is important and believe me, there are plenty of things in life that just don't matter. And for the things that do matter, commitment is essential. In fact, when you are committed to something, you accept no excuses, only results. That said,  I believe in seeing positive results in my marriage and health. If I don't take the healthy steps to make that happen, that is on me. I have worked too hard and long in my life to not make the most of each day. This includes appreciating good health and happy marriage.     

I can honestly say it has taken half my life to reach the maturity of emotional, spiritual, and physical well-being that I understand today.  The journey was difficult as I am sure most of you can relate. But through patience, perseverance, and commitment, developing good health and happiness was worth the effort and positive results. 

The importance of commitment is also patience through the process as nothing happens overnight. There is no such thing as here today and gone tomorrow and rushing life usually gets us no-where. The point is to stay true to your commitments, appreciate the journey, and grow in positive ways through the struggles. 

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Chinese bewilderment'

Chinese bewilderment'

The Waiyaki Way fig tree too can breathe easy as it has also been spared.

When I visited the site this week, the workmen had drawn plans for how the trenches they were digging would skirt around it.

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Coronavirus cases have spiked recently in Kenya

Coronavirus cases have spiked recently in Kenya

If the referendum does go ahead and is approved by the people, it will allow a major change to the constitution, that will restructure 

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How to Reach and Maintain Your Fitness Goals

Once you reach your fitness goals, are they really done?

I hope the answer is a resounding -  NO. Because maintaining your fitness is a lifetime process.

Without maintaining your fitness, what was all the hard work for? Life is the event deserving of your best healthy self. Sure, you may be motivated by a special occasion, or to fit into a swimsuit, but those are only short-term goals. 

Staying fit means you're in this for the long haul. You have made a personal commitment to a healthy lifestyle and enjoying a quality life through the process. 

Healthy Lifestyle Goals

Living healthy is a continual process of eating right, regular exercise, and plenty of rest. When you work hard to lose weight, reduce body fat, and gain muscle, just letting all that go doesn't make sense. For example, it has taken me decades to develop mature muscle. Without continual challenging workouts and proper fuel, I could easily lose it to deconditioning.

Staying fit also means being happy and comfortable with your new lifestyle. You are in a good place physically and mentally. It allows you to enjoy the fruits of your fitness accomplishments. Sometimes your confidence can be boosted to the point of self-challenge with fitness competitions or marathons. This can be awesome and rewarding. Most of us just want to feel really good about our body and health.

What Happened?

Unfortunately, many individuals fail to maintain their fitness goals and return to unhealthy habits. This is probably one of the hardest things to see as a trainer and can be difficult for the individual who worked hard to achieve so much. What happened? 

People are looking for temporary fixes instead of lifelong results is what happened. Diet culture has caused a lot of confusion about fitness with restrictive diets and extreme exercise not sustainable for people. Unfortunately, these untruths about health and fitness have many people believing that fitness is a burden. Wearing that bikini felt great for a minute, but once that event is over, unhealthy habits return along with an unhealthy body.

The real problem is not learning fitness as a sustainable lifestyle that is enjoyable. It will be important to change your mindset about health and fitness to stay fit. 

How to Stay Fit

Staying fit requires living healthy full-time. This means dumping diet culture philosophy and moving into a healthier way to take care of your body. Taking care of your fitness in a realistic, sustainable, and fun way is the best of health maintenance.

This is done by following healthy guidelines used to reach and maintain your goals including:

• Eat healthy 80-90 percent of the time. 
• Consume a wide variety of healthy macronutrients. 
• Consume a mostly plant-based diet (60% of food intake should come from plant foods) 
• Exercise at least 3 days per week (5 is optimal).
• Strength train at least 2 times weekly.
• Drink plenty of water.
• Maintain flexibility by stretching post-workout.
• Get plenty of sleep (6-8 hours).
• Reduce stress by balancing your priorities and enjoying more free time.
• Meditation/prayer is helpful.
• Maintain a positive mindset.

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12 Things Not To Do If You Want to Get Fit

There are plenty of articles telling you how to get fit, but what about things you shouldn’t be doing to accomplish this goal? The truth is there are certain strategies that fit people use to achieve results and maintain their bodies. So what exactly are they not doing that you can learn from to get fit?

The following list will cover 12 things not to do if you want to get fit:

1. Procrastinate

Waiting wastes your time and negatively affects your health. If you want to get fit, it will take action starting now and not tomorrow. Fit individuals don’t wait around for things to happen, they make fitness results happen.

2. Make Excuses

Excuses don’t burn calories or improve your health. You want to improve your fitness but keep coming up with reasons not to do the work. Fit people understand the importance of their health, make it a priority, and live a disciplined lifestyle. This includes exercising even when they don't feel like it.

3. Go on a Diet

Going on a diet only provides short-term results and lots of frustration. Weight loss may happen initially but returns, plus some, when the diet is over. Fit people consume nutritious foods most of the time and accept that all foods have a place in a healthy lifestyle. Food freedom eliminates food restriction, removes food guilt, and allows for a nutrition plan that is sustainable. 

4. Bash Yourself

Negative self-talk and body shaming aren't beneficial to you or your fitness. You desire to look good but aren’t able to accept who you are now while working on the body you want. Fit and healthy people maintain a positive attitude, self-love, and body acceptance every step of the fitness journey.

5. Avoid Making Health and Fitness a Priority

Not making fitness a priority is a big reason you’re not seeing results. You want to be fit but not willing to take the time to eat right, exercise, and get plenty of rest. There is always something more important than you. Fit individuals see the value of health improvement and make the time to live a healthy lifestyle.

6. Compare Your Progress

Your fitness results will differ from another. Constantly comparing your body and fitness program with your friend or whoever can lead to frustration, disappointment, and even quitting. Fit people focus on their own body, progress, and do what works best for them without caring what other people think.

7. Get Fit for Others

Getting fit to please someone else is not really taking care of you for you. Others can disappoint you and even make you feel bad about fitness efforts. The reason to get fit and feel good is a decision fit people make for themselves for their own happiness and health.

8. Expect Instant Results

Fitness results take time and many people struggle with being patient for realistic results. This often leads to frustration and searching for the next fad diet program offering false guarantees. Fit individuals maintain a relaxed mindset, trust the process, and realize getting healthy is a consistent process that requires patience.

9. Focus on Slipups

Being focused on slipups like eating a cookie instead of celebrating daily fitness efforts is a problem. Slipups are part of life, health, and fitness but many people are unable to accept slipups are part of the program. Instead, food guilt and negative self-talk make a fit lifestyle feel like a burden. Those who live a fit lifestyle understand it’s not perfect, do their best each day, focus on the positive, and enjoy all foods as part of a balanced healthy life.

10. Fear Trying New Things

Doubt and fear steal more dreams than failure ever will. You want to get fit but fear the gym environment, being around new people, and trying new things in general. This kind of thinking can become an excuse for not getting involved in a fitness program. Fit people will try new things even if they feel scared or intimidated because they understand the health benefits gained are life-long compared to a temporary feeling.

11. Sabotage Your Program

A fitness program can be easily sabotaged by your own choices or the influence of others. Skipping workouts becomes more frequent, and eating healthy, inconsistent. The program may have started strong but no longer is a priority. Those maintaining fit and healthy bodies keep their exercise appointments and eat healthy at least 80% of the time.

12. Give Up

If you stop now, what was it all for in the first place? You may be unhappy about lots of things like not seeing results, exercise, and a restrictive diet. Instead of trying a better strategy, many people choose to return to unhealthy habits. Giving up is not respecting your body or your health. Fit people never give up and if something isn’t working, they keep trying until they find what does work best for their body, health, and life.

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Negative Thinking Can Derail Your Health and Happiness

A large percentage of people are struggling with self-doubt and negativity toward themselves. This has lots to do with our perfectionist society placing so much pressure on people to obtain the unobtainable. 

Our self-scrutiny can be harsh as we tear down our bodies and life. This kind of negative thinking has the potential to derail your health and happiness.

You may put off making healthy choices and starting a fitness program because you just don't believe it's possible. But I am here to tell you that getting healthy and happy is possible for everyone at every age and stage in life.

Mental Outlook is Important

Your mental outlook is one of the most important parts of achieving success. Remember, your body achieves what the mind believes.

It's also important not to waste precious time caring what other people think and body comparisons because instead of being positive about fitness, we often become intimidated. Possibly even resentful and angry. This often leads to self-sabotage and what's the use of even trying attitudes.

Focus on You

Why are people still trying to live up to someone else's standards and fitness results? Your drive to accomplish the grass is greener on the other side does nothing but rob your positive thoughts. By remaining so focused on not measuring up, you're failing to see how fabulous you really are. Let's turn this around.

Each day is an opportunity to be proud of your efforts. Instead of being upset about losing only one pound, be happy to have lost one pound. Did you notice how that got switched around to a positive?

We have to stop believing everything we think about ourselves. This has become a big problem getting in the way of your health and fitness goals. And it will take mindfulness to be aware of negative thinking so it can be changed into positive thoughts about yourself.

Believe in Yourself

What you believe determines your life, health, and happiness. Negative thoughts take you down while positive feelings uplift and carry you to great places.

For example, getting fit takes acceptance of being a beginner and progressing each day. Not trashing yourself for not being as good as someone who has been working out for years. Did you workout? Eat healthier? Awesome and be happy to have achieved a daily goal.

Fitness is really a simple process we often complicate with negative stuff. Time to toss out the negative committee living in your heads. You are stronger than all that useless noise between your ears.

Working on your mental outlook will help create a healthy, happy life. What I found to be helpful is writing positive affirmations on post-it notes where they are readily visible. Or writing on the bathroom mirror with dry-erase markers positive thoughts for the day. And it's not only important to read the words but also to believe the words.

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Pfizer covid-19 vaccine: Is it the breakthrough we've been hoping for?

Pfizer covid-19 vaccine: Is it the breakthrough we've been hoping for?

Pfizer and its partner BioNTech say their coronavirus vaccine is 90 per cent effective in phase III trials. How excited should we be about the news, and what questions remain unanswered?

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Do potatoes and tomatoes make rheumatoid arthritis worse?

Do potatoes and tomatoes make rheumatoid arthritis worse?

Claims that solanine, a toxic compound found in many plants, exacerbates arthritis are a staple of health columns û but there’s no sound science to back this up, finds James Wong

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Fitness is a Process You Achieve One Day at a Time

Believing anything happens quickly is not realistic. Fitness is a process of small changes creating large results over time. No magic wand to instantly provide a chiseled physique or bikini body. You may want that, but not how it works. Quick fix thoughts only set us up for frustration and failure.

One Day at a Time

Achieve fitness one day at a time. Biceps don't suddenly appear after your first day in the gym. What does occur when you apply fitness daily is progress. The muscle will show up but give it time to work, grow, and build. It's like a fine wine or great simmering stew. The journey will be rewarding but patience is required.

Fad Fitness

One of the worst things you could do is jump into a fad diet or take unregulated fat burning supplements thinking this is the answer. Read the small print on any of these pseudo-fitness deals. "Best results when accompanied with a healthy diet and exercise program" is what you'll find.

All that needs to happen is to follow the small print which is the best advice on those bottles. In fact, any results achieved comes from implementing a healthy nutrition plan and exercise. You're the one doing the work, not what's in those bottles.

Healthy Lifestyle

Fitness done daily will take time and effort but the lifelong results are the reward. A healthy lifestyle is a journey and not a destination. There's no need to feel rushed or stressed about getting fit. It's really a simple process often over-complicated. Find healthy foods and exercise you enjoy to stay motivated and keep you coming back for more.

Avoid jumping ahead in your mind to what you want now - focus on today. What are you doing today to reach your fitness goals? Did you exercise, eat healthily, and get plenty of rest? Awesome! Celebrate your daily achievements. Write them down if it helps. Stay positive even when things aren't showing up as fast as you think they should.

Health is Personal

We're all different in how our bodies respond to change. Comparing to friends or people you see at the gym is the thief of joy. You're not here to be or look like someone else. Your job is to become your best healthy self through daily choices. Who cares if your friend lost 5lbs and you didn't reach that mark. Fitness is not about who is faster at achieving results.

The goal is getting fit and loving yourself through the process. The days are going to pass anyway so focus on adopting a healthy lifestyle the right way. Today is what we have, tomorrow isn't promised and yesterday is gone. Be in the now with your fitness and you'll get there one day at a time.

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CAMARADERIE AND FELLOWSHIP:

CAMARADERIE AND FELLOWSHIP: You also have access to a private group of others who are working with your same coach.

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NO GUESSWORK: Simply wake up and check into your app.

NO GUESSWORK: Simply wake up and check into your app. You’ll see any messages from your coach along with your assigned workout or activities for the day. Just follow the instructions.

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I’ve attempted every diet out there, starved, binged, starved again, the whole nine yards. I

I’ve attempted every diet out there, starved, binged, starved again, the whole nine yards. I hated exercise because I couldn’t do anything without launching into a full-blown asthma attack, so I avoided it.

I thought NF Coaching would be weekly, generic workout/nutrition assignments sent by my coach in an impersonal, drill-sergeant-like, bootcamp fashion, with some check-ins along the way to keep me accountable.

I expected to receive a strict list of what I could/couldn’t eat – when I had to do my workouts – when I had to check in, etc.

What I found instead was a very friendly, intelligent, enthusiastic coach who made an amazing effort to tailor personalized programs for nutrition, exercise, mindset around ME.

My coach gave me the freedom of not only planning my workouts around my busy schedule, but he never seemed “judgey” or condescending about what I ate or what I could/couldn’t physically do.

Jim felt more like a “workout partner” than a drill sergeant, always asking how I was doing, where I needed help, what my new goals were, and even helping me figure out ways to stretch better, heal faster, and work harder, the smart way.

He never made me feel bad for where I was in my journey, or what I couldn’t accomplish, which is invaluable in a coach, because it helped keep me motivated and always looking forward.”

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LOVE THE PERSON YOU SEE IN THE MIRROR

LOVE THE PERSON YOU SEE IN THE MIRROR. We speak with every potential coaching client, and we hear from many of them: “I just want to be happy with the person I see in the mirror.” Our methods work, and Nerd Fitness has helped hundreds of thousands of people all over the world get healthy.

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HAVE A PLAN FOR EVERY SITUATION

HAVE A PLAN FOR EVERY SITUATION: Whether you have a vacation coming up or a birthday party and you’re not sure what you should eat or how you should plan/prepare, we got you covered. We can help you solve any situation that you’re struggling with and keep you on target!

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