Fitness for nerds with workout plans and healthy living tips
5 ways to level up your bodyweight workout 🙌
One of the most popular workouts we’ve ever published at Nerd Fitness is our Beginner Bodyweight Workout. (Even though Steve filmed the original video with his shorts inside out and backwards. True story!) But after a few weeks or months, you may wonder: “Cool, this works. But what sho
4 Simple Cues to Help You Move Better 💪
Here are four simple cues you can use to move better and feel great in your workouts. If you’ve had a nagging feeling of: “I’m not sure if this is sketchy, am I doing this right? 🧐” …then this is for you! Let’s dig in. WATCH: 4 CUES TO HELP YOU MOVE BETTER CUE
Here’s what to do if you want to get stronger but feel stuck.
Have you ever felt like you’re you’re doing your best to workout consistently, but you don’t feel like you’re seeing any progress? That’s exactly how Roseanne felt when we sat down for a live coaching session the other week. Here’s what she told me: I keep a worko
You don’t need a better goal. You need better problems.
If you find yourself getting excited to tackle a big fitness goal, but then burning out a few weeks in, you don’t need a better goal. You need to choose better problems. Let me explain. Take a marathon, for example. Wanting to complete a marathon sounds pretty cool. But that’s the shiny
Turns out, I needed my own advice last week (twice!)
Last week did not go according to plan. My wife ended up in the hospital and needed her gallbladder removed. (She’s okay now ❤️.) I wrote last week’s newsletter from a hospital room, using…let’s call it optimistic Wi-Fi. When the email went out this week, I opened it up and i
How to know if your plan is working [Nerd Fitness Challenge]
Depending on how the start of the year has gone, you might be feeling one of two things right now. Either: “Hey, this is actually going pretty well.” Or: “I thought I’d have more momentum than this.” Both are completely normal. And both are exactly why this step matters. The fourth and final step: Z
The comparison trap (and why it keeps people stuck)
You go to bed fully intending to exercise tomorrow. Then the morning hits, and suddenly everything else feels more important. This exact pattern came up in a recent coaching session I recorded with a Nerd Fitness reader named Charlie. Below are three coaching takeaways from that conversation you can
Let’s plan for when things go sideways [Nerd Fitness Challenge]
So far in the Challenge, you’ve: Identified what usually trips you up Picked a starting plan Now we make sure that plan survives real life. In the video below, I walk you through building your Dial Mode – a simple backup plan for the days when time, energy, or motivation are low. We want
Mindfulness, meditation, and mental fitness guidance
Inner Calm: The Key is Letting Go
Allowing our emotions to arise, be felt, and dissolve helps us cultivate equanimity and inner calm. From this place of balance, we’re more resilient to what life throws at us. The post Inner Calm: The Key is Letting Go appeared first on Mindful.
Self-Compassion for Nervous System Reset
If you find yourself stuck in a stress cycle, try this gentle practice to pause, calm your nervous system, and reset. The post Self-Compassion for Nervous System Reset appeared first on Mindful.
Rethinking Equanimity: Margaret Cullen on Equanimity and Quiet Strength
A conversation on how we’ve misunderstood equanimity, why that matters, and how shifting our understanding can change the way we love. The post Beyond Mindfulness: Margaret Cullen on Equanimity and Quiet Strength appeared first on Mindful.
Clothing Designer Eileen Fisher Models Mindfulness
In honor of the power of mindful women leaders, a look back at our 2013 cover story on clothing designer Eileen Fisher. The post Clothing Designer Eileen Fisher Models Mindfulness appeared first on Mindful.
A Meditation to Nourish an Undefended Heart
A nine-minute practice to direct our awareness toward what pains us so that we can live with an undefended heart. The post A Meditation to Nourish an Undefended Heart appeared first on Mindful.
Does Mindfulness Make You Kinder? Key Studies On What We Know (and Don’t Know Yet).
Do mindful people feel better in their own bodies? Does mindfulness make you kinder? Researchers are diving into these questions and uncovering the benefits of mindfulness. The post Does Mindfulness Make You Kinder? Key Studies On What We Know (and Don’t Know Yet). appeared first on Mindful.
The Fine Art Of “Failing With Presence”
If you've ever wondered how to recover when you've messed up big-time, Katherine Ellison shares the value of failing with presence—and learning from real, gentle accountability. The post The Fine Art Of “Failing With Presence” appeared first on Mindful.
A Meditation to Help You Let Go and Accept Change
Explore this loving-kindness practice variation to cultivate more ease and openness within the moment-to-moment unfolding of life. The post A Meditation to Help You Let Go and Accept Change appeared first on Mindful.
Strength training, nutrition, and athletic performance
The Best Smith Machine for Your Home Gym in 2025
Other than the almighty treadmill, there may not be a piece of equipment more synonymous with commercial gyms than the Smith machine. Boasting tremendous versatility and functionality, this muscle-building tool is popular among lifters of all experience levels.  However, you don’t need a gym me
The Strongest Pre-Workout Powders to Fuel Your Training in 2025
Whether you’re starting your fitness journey or you’re a weightlifting junkie, there are several supplements that should be staples in your stack. As a certified personal trainer and nutrition coach, I’d put a high-quality whey protein powder and one of the best creatines at the top.  Not far b
The Best Creatine Supplements for Men for Muscle Growth and Enhanced Recovery
Creatine is a popular muscle-building supplement, and for good reason. It’s one of the most research-backed supplements for muscle growth and recovery. While some people associate creatine with weightlifters or bodybuilders, it’s a great supplement for anyone looking to build muscle, enhance their p
The Best Elliptical Machines for a Low-Impact Cardio Workout at Home
Elliptical machines have come a long way, with major developments in specs and technology. Their ergonomic design maximizes the quality and intensity of your workout, incorporating both upper and lower body muscles. This provides you with a full-body workout to enhance your cardio fitness while main
The Best Power Racks of 2025: Our Top Picks for Strength Training
A power rack allows you to safely perform weightlifting exercises like barbell squats and bench presses, without a spotter, in your home gym. Add-on accessories like pull-up bars, dip stations, and resistance bands can help you get the most out of your power rack, giving you the tools
The 5 Best Outdoor Saunas for Getting Your Sweat On in 2025
Sauna bathing is an age-old Nordic tradition that can have huge benefits for your overall wellness. There are a variety of sauna styles available, from the traditional barrels to more modern cube designs with electric heaters, infrared heaters, or wood-burning stoves. Some newer models have high-tec
The Best Protein Powders for Weight Loss, According to a Certified Nutrition Coach
When someone says they want to lose weight, what they really mean is they want to shed excess body fat. However, without a well-designed plan in place, a calorie deficit leads you to lose both fat and valuable muscle tissue. To minimize muscle loss, it’s crucial to incorporate resistance traini
The Best Compact Rowing Machines for Small Spaces in 2025
If you’re limited on space, don’t let the length of a rowing machine deter you. While there are many great rowing machines on the market, there are also some awesome compact alternatives that offer all the same tech features you’ll find in other cardio machines.  During our search for
Women's fitness, strength training, and wellness
Life Time Hosts Girls Gone Strong Master Class for Fitness Professionals
A Shared Vision for Empowering Coaches and Clients Life Time and Girls Gone Strong both believe in equipping fitness professionals with science-backed, inclusive, and high-impact education. Their team sought out... The post Girls Gone Strong Partners with Life Time Fitness to Expand Women-Centered C
GoodLife Fitness Taps Girls Gone Strong to Expand Women-Centered Coaching Across Canada
A Nationwide Commitment to Coaching Women Better The partnership began with a shared vision. Girls Gone Strong issued Certifications to key members of GoodLife’s leadership and education teams, giving them... The post GoodLife Fitness Taps Girls Gone Strong to Expand Women-Centered Coaching Across C
Target Features Strong Women Lift Each Other Up by Girls Gone Strong Co-Founder Molly Galbraith
A Shared Mission: Supporting and Advancing Women By featuring Strong Women Lift Each Other Up on shelves nationwide, Target amplified a message centered on supporting and uplifting women. The book... The post Target Features Strong Women Lift Each Other Up by Girls Gone Strong Co-Founder Molly Galbr
PureGym and Girls Gone Strong Team Up to Improve Coaching for Women in Europe
A Shared Vision for Coaching Women Across Europe After PureGym’s initial outreach, Girls Gone Strong co-founder Molly Galbraith connected directly with their leadership team to discuss their goals. The message... The post PureGym and Girls Gone Strong Team Up to Improve Coaching for Women in Europe
EOS Fitness Collaborates with Girls Gone Strong to Advance Women-Centered Coaching
In-Person Connection, Real Impact As part of this collaboration, Girls Gone Strong co-founder Molly Galbraith visited an EOS Fitness location in Scottsdale, Arizona to meet with the EOS team, tour... The post EOS Fitness Collaborates with Girls Gone Strong to Advance Women-Centered Coaching appeared
Equinox Taps Girls Gone Strong to Expand Women-Centered Education for Fitness Professionals
A Strategic Education Partnership Built for Impact Through its EFTI (Equinox Fitness Training Institute) platform, Equinox empowers coaches to access high-quality continuing education. After a thorough review of the Women’s... The post Equinox Taps Girls Gone Strong to Expand Women-Centered Educatio
Nike Chooses Girls Gone Strong to Certify Global Trainers in Pre- & Postnatal Fitness Coaching
During the in-person sessions at Nike headquarters, trainers engaged directly with GGS curriculum and Molly Galbraith’s presentations. The Opportunity & Why It Mattered Nike trainers from around the world flew... The post Nike Chooses Girls Gone Strong to Certify Global Trainers in Pre- &
Diastasis Recti Exercises: 5 Moves for New Moms
If you’re a new mom, you’ve probably noticed your midsection looks different than it did before pregnancy. Maybe you have new stretch marks or lax skin, or perhaps people are... The post Diastasis Recti Exercises: 5 Moves for New Moms appeared first on Girls Gone Strong.
Workouts, healthy recipes, and wellness trends
Amazon’s Big Spring Sale Fitness Deals to Shop Early - Including Issa Rae’s Headphones
It's almost time for the first big Amazon sale of the year: Amazon's Big Spring Sale, which kicks off March 22 and runs through the end of the month. While we're counting down to the 10-day shopping event, there's even better news: early deals are already live. As an authority in the fitness space (
The Best Butt-Lifting Leggings to Shop Right Now, According to Editors
No matter what's trending in fitness or fashion, we'll never abandon one of our most trusted pieces of workout gear: a great pair of leggings. While the closet staple is sometimes purely functional, the best pairs can withstand a long leg day (squats included) and look good doing it. When it comes t
I Tried Taylor Swift’s Posture-Correcting Sports Bra from “The End of an Era”
Image Source: Youtube user Disney Plus Image Source: PS Photography | Kyley Warren I like to think that Taylor Swift and I have a lot in common, but perhaps our biggest similarity is our height - and, relatedly, our posture. Swift stands at 5'10" or 5'11", depending on who you ask, and as a tall gir
How I Cozy-fied My Wellness Routine For a Week
At this point, the winter slump is kind of my bestie. As soon as the weather takes a dip, she comes knocking at my door, snatching away any semblance of motivation I once had. There are things I love about her, don't get me wrong - her cozy vibe, the way everything seems to slow down when she's arou
How Much Does a Life Time Membership Cost, Exactly?
Life Time (formerly known as Lifetime Fitness) isn't just designed for one season of your life - it's built to evolve with you. Whether you're enrolling your child in swim lessons, training for your first marathon, balancing family life, or prioritizing mobility and longevity, the luxury fitness fra
How I Turned a Music Festival Into a Wellness Excursion
The last time I was at a music festival in April 2025, I spent the entire night sipping on hard seltzers with no real regard for rest or recovery. My dinner was a singular chocolate bunny I had delivered to my hotel room (a new, unexpected low). "This is what people do at festivals," I told myself.
Therabody’s Warehouse Sale Is the Best Excuse to Try the Theragun Prime Plus
It's rare for a product to be so innovative that it truly disrupts its category, but that's what Therabody did to recovery with their original percussive massage gun. Handheld massage devices had existed before, but the Theragun quickly became considered as much of a recovery staple as an essential
8 Therabody Devices Our Editors Love - Now Up to 50% Off
Rest days and recovery are as important as a tough workout for achieving your fitness goals, and our editors rely on Therabody's innovative lineup of devices. The benefits of recovery extend beyond performance, regardless of whether you lift weights, run marathons, or prefer a low-impact Pilates cla
Evidence-based fitness and nutrition advice
The Critical Window: Why Holiday Weight Gain Matters More Than You Think
Every year, headlines warn that we gain 5–10 pounds during the holidays. But research tells a different story: most people gain just 1–3 pounds between November and December. In the grand scheme of things, it’s not a big deal. And anyone who’s followed us for a while knows we support eating and enjo
From Vacation Wake-Up to Sustainable Fat Loss: Matt’s 30‑Pound Transformation
In less than a year, our client Matt lost 31.5 pounds and shrunk his waist by over 20 cm (nearly 8 inches). But it wasn’t magic. Sometimes it takes seeing yourself through a different lens to spark real change. For Matt, that moment came during a Bali vacation in May. Looking at his photos, he [R
Feeling Stuck in Your Fitness Journey? Here’s What Actually Moves the Needle
The first time I counted my macros, I think I lasted six hours. I was 18 years old and bitten by the nutrition bug. I didn’t just want to go deep on being healthier — I wanted to be perfect. Back then, there weren’t apps. Just online tools that now feel laughable by today’s standards. […] The
What Sustainable Fat Loss Really Looks Like (Janet’s 19-Pound Shift)
We don’t believe in “hacks” when it comes to fitness. But if there’s one sustainable fat loss insight that could change everything, this might be it. Janet lost ~19 pounds from August to January — without starving herself, obsessing over macros, or cutting out all the foods she loves. What finally c
Too Busy to Work Out? Try This Weekend-Only Workout Plan.
It feels like there is an unwritten rule that you have to do most of your training during the week. In reality, family or work commitments (or both) could mean it’s not the right fit for your life. Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week [̷
10 Best Alternatives to Squats and Deadlifts (That Won’t Beat Up Your Joints)
Getting leaner doesn’t mean you need to beat yourself up in the gym. When I first started coaching, I thought barbell squats and deadlifts were non-negotiable. I plugged them in almost every client’s workout. But in over 17 years of coaching I’ve learned that while they’re incredible lifts, they’re
5 No-Nonsense Ways to Manage Hunger During a Fat Loss Phase
Let’s address the elephant in the room: If you’re in a calorie deficit, you might feel hunger at some point. That’s just part of the deal with fat loss. The key isn’t avoiding it, it’s learning how to minimize and manage it so it doesn’t derail you. The difference
How This 53-Year-Old Lost Fat, Built Strength, and Kept It Off (Without Starving)
When Anthony, a 53-year-old, told us he wanted to look like Jason Statham, we gave him a plan he didn’t expect: Three workouts per week. A moderate calorie deficit. No complicated macros—just protein and total calories. Anthony was skeptical. His past weight-loss attempts followed the same frustrati
Mindfulness practices and mental wellness
The Joy of Missing Out: Making Space for Clarity and Calm
Written by Jiva Masheder, Mindfulness and Mindful Self-Compassion Teacher at The Mindfulness Project When was the last time you sat down, maybe with a cup of tea, and just looked out of the window, with no music or podcast? Does this sound like a dream scenario, or your worst nightmare? Sometimes, y
"Tell me, what is it you plan to do…"
"Tell me, what is it you plan to do…" Mary Oliver in the poem ‘A Summer Day’ asks us the question, ‘Tell me, what is it you plan to do with your one wild and precious life?’ The question challenges us to face the fact that life is precious and that it doesn’t last forever. This question feels part
Exploring One-to-One Mindfulness Sessions
Mindfulness teacher Rosalie Dores shares her insight into one-to-one mindfulness, exploring the benefits of private teaching. Many people find learning mindfulness in a group context transformative. The opportunity to participate in shared learning and exploration with peers allows for the recogni
Are You in Need of a Mindfulness Retreat?
“On retreat, we nourish the most important relationship that we have - the relationship with ourselves.” -- SARAH POWERS This year, as well as taking a traditional holiday, consider taking a break to nourish your body and mind on a restorative retreat day. A retreat takes us away from the distr
Mindful Journaling & Writing
An interview with mindfulness teacher Dr Natasha Papazafeiropoulou, as she reflects on the practice of mindful journaling and writing. What’s Your Personal Interest in Mindful Journaling? I have been practising meditation since 2004. In 2011 I became certified as a mindfulness meditation teacher
Making Healthy Choices from a Place of Self-Nurturing
If we approach healthy living from a place of guilt, shame and self-criticism, we may find ourselves trapped in cycles of yo-yo dieting or unrealistic exercise plans that inevitably fail. Rather than exercising and eating well because we want to or because it feels good, we might be making choices
The Mindful Way Through An Interview Or Presentation
Practising mindfulness when we're facing a challenging situation such as an interview, performance review or presentation can be hard. But it can help us to learn more about ourselves and to move through these situations with greater ease in the future. When we're facing an interview or a presenta
Why We Procrastinate & How Mindfulness Can Help
You’re sitting at your desk, you have a task you should be getting on with, but you tell yourself you’ll start it right after you’ve checked social media. Or, maybe you’re deciding what to eat and consider eating something healthy, but you decide you’ll have pizza today and eat more healthily tomorr