How to Instantly Build Confidence, Backed By Science.

Confidence. Can it be developed?

It’s one of the most desirable traits when it comes to finding a partner, one of the most desirable traits when it comes to employment, and a hell of a way to make a positive first impression.

I’m sure you can conjure up someone you think of as “confident.”

  • James Bond’s uncanny ability to stay calm, cool, and collected under pressure, and then utter a perfectly timed and witty catchphrase.
  • That female friend of yours who can strike up a conversation with anybody and everybody, making them feel like they’ve found a new best friend within minutes.
  • Your buddy who has quickly advanced through a company, and just seems to have “it.”

Whether you’re young or old, gay or straight, male or female, human or cyborg, confidence will make your life better!

Can confidence be built, or is it outside of our control?

Today, I’m going to teach you everything you need to know about confidence, and how you can quickly implement a few tactics to kickstart your leveling up.

Nerd Fitness Yoga is Now Available (Now Closed.)

Nerd Fitness Yoga is finally here!

After a year+ of planning, an intense week of filming back in February, and six months of development, we’re finally launching our first new product in almost two years!

Nerd Fitness Yoga is officially available for the next four days! This course has been designed from the beginning to help people of all ages, shapes, and sizes start improving their health and flexibility, with the same charm, corny humor, and quality you’ve come to expect.

If the initial reviews and excitement (see below!) are any indication, we’re off to a killer start!

In fact, last week we did an early launch to NF Academy members, and OVER 800 people have already joined the party!

I couldn’t be more proud of what we’ve created as a team, and I’m so excited to share it with you today.

How to Make Tortilla Espanola

This is a recipe from Team NF Rebel Chef Noel.

Hard-working Rebels have struggled for years to figure out how to make a portable breakfast to take to work. In fact, for those who aren’t intermittent fasting, you may have a goal of eating a healthy breakfast to start your day off right.

The closest many of us have come to solving this riddle is by making a favorite of The Rebellion: Prosciutto Wrapped Egg Muffins. However, I rarely make them because I’m a hot mess in the kitchen and I get egg EVERYWHERE. Plus, I find prosciutto prohibitively expensive and I have ruined many muffin tins and lost much of my breakfast to…well…them sticking to the pan. Solve this problem for me Jedis of the egg muffin order; you’re my only hope.

I may have discovered a solution for us muffin dunces. Recently I went on an Epic Quest of my own and discovered something called Tortilla Espanola.

This Spanish dish just might be something foreign we can add to our healthy breakfast arsenal. It’s healthy, tasty, and traditionally, there are only 4 ingredients. That means it’s super easy to make!

Tortilla Espanola is a Spanish dish that is essentially an egg cake with potato and onion. It’s cut into triangles or squares and served at room temperature as tapas. You might think: cold egg? Gross! But there’s no reason you can’t warm it up in the microwave before you head out. (But, before you do, give it a try traditionally and keep it chilled or at room temperature.)

How to Touch Your Toes: Become Bendy Like Gumby!

It’s something we’ve talked about since we were kids in gym class: “can you touch your toes?” We even had the “sit-and-reach” test in the Presidential Fitness Test (remember that!?).

Is there a point to it though? Why does “touching your toes” actually matter?

Well, to start, developing proper flexibility and mobility is crucial when it comes to strength training – not being able to touch your toes can reveal a plethora of muscle imbalances that leads to poor form (and potential injury) when performing major movements such as squats, deadlifts, olympic lifts, and more.

But we’re not just talking about injury – better flexibility and range of motion boosts our strength gains (and vice versa!).

As this study shows, “short-term strength training increases flexibility and strength in sedentary adult women… strength and flexibility can be prescribed together to get optimal improvements in flexibility.”

And according to Dr. Alexander Rosado, DPT, not being able to touch your toes could be a major indicator of an issue or future issue (ranging from plantar fasciitis to lower back pain).

It’s tough to get strong as hell if you injure yourself, and what’s the point of a lot of strength if you can barely move your body to take advantage of it?

If you are unable to touch your toes, it’s most likely because of one of these five major reasons:

A Nerd’s Guide to Yoga: 4 Movements to Try TODAY.

WTF is a “downward dog” anyways?

Is there a downward cat?

Do I have to shop at lululemon now?

When somebody mentions they practice yoga, these might be some of the questions that enter your mind. I know it’s what I thought about!

Although I was initially afraid of trying yoga for years, I now freaking love it and practice it whenever I can. It’s my favorite solution for improving mobility and flexibility, staying injury-free when strength training, and even quieting my overactive mind.

Regardless of how you choose to level up your life, I’m going to convince you in the next 10 minutes that yoga is a great activity to mix in between strength training or running sessions.

And I can be quite persuasive. These aren’t the droids you’re looking for. See?

It’s also something you can get started with TODAY: I’m going to challenge you to complete a 4-move routine at the end of this article that you can complete anytime, anywhere.

Let’s do some yoga!

What Should I Do On My Off Days?

“Steve, what am I supposed to do on days when I’m not training?”

We get this question all the time here at Nerd Fitness. Since we advise most people to train 3 days per week with full body strength training routines, many Rebels have a few off days each week.

When you complete a full body workout routine, or do lots of compound movements like squats, push-upsoverhead presses or deadlifts, our muscles get broken down. Then, over the next 24-48 hours hours, those muscles get rebuilt a tiny bit stronger.That’s why it doesn’t benefit us to work out every day; we don’t want to destroy our muscles without giving them a chance to grow back stronger.

That then begs the question: what are we supposed to do on those days? How can we keep up the habit of exercise and not let a day of non-training derail our progress?

Are there things we CAN do on our off days?

That’s why I’m here, my dear Rebel friend: you ask the questions, I answer them! You set em up, I knock ’em down!

So let’s dig into what you can do on a day “off” from training.

Study Suggests We’re Doomed to Stay Fat. Wait, What!?

We’re all screwed!

And we’re going to stay fat forever.

At least, that’s what a recent study conducted by researchers at King’s College, London, suggested: “The chance of returning to a normal weight after becoming obese is only one in 210 for men and one in 124 for women over a year.” If the person is severely obese, the chances are even less.

Ruh roh.

It had me thinking that maybe we’re already doomed. After all, we’re doing all of this hard work, trying our best and making changes…and yet years later we end up back where we started. Crap.

And then I dug into the study.

And it gave me hope for Nerd Fitness and the Rebellion.

My 7 Favorite Push-Up Variations and the NF Push-Up Challenge!

The push-up is my favorite bodyweight exercise.

Although I personally love training with free weights in gym, a big portion of my workout revolves around bodyweight exercises- and that means lots of push-ups.

In fact, I once spent a year exercising around the world and did so without setting foot in a gym – it gave me a chance to really focus on bodyweight exercises as the only way to get fit, and changed my perspective on working out.

Today I’m going to share with you some of my favorite variations of the push-up that show you just how versatile and fun they can be. With this one movement and its variations, you’ll never have an excuse for not getting stronger again :)

Let’s crush push-ups!

How to Survive Sitting All Day

Although it’s “just a desk job,” working in an office can wreak absolute havoc on our bodies.

If you’re somebody who spends all day at a desk and computer (which I’m guessing applies to a majority of the Nerd Fitness Rebellion), you know exactly what I’m talking about.

Whether it’s lower back pain, wrist pain, a really tight neck, or a lack of mobility, when we spend all day at a desk to pay the bills, our bodies often get stuck picking up the tab.

What can we do to counteract this office life we have to live?

Although I’ve done some crazy things like exercise around the world, most of my time is spent sitting at a desk for 10+ hours a day, connecting with readers, writing articles, and watching stupid cat videos on YouTube.

I feel like I’ve cracked the code for staying limber despite sitting all day, and I want to share it with my fellow desk-dwellers!

The State of the NF Rebellion (Plus: Nerd Fitness Yoga!)

Greetings my dear Rebel friend!

8 years ago, when I bought the domain NerdFitness.com, I had a big dream of helping a few dozen nerds get started with health and fitness. Too scared to actually do anything for a year, I finally got the courage to launch the site in January 2009.

I still remember the napkin I drew the first Nerd Fitness logo on, getting the idea for the “level up your life” tagline, and begging a friend to set up the initial site for me.

Six years later, hundreds of thousands of men and women from dozens of countries consider themselves part of the Rebellion. We have a powerful Academy community, a sold out yearly Camp event, and a growing team of Nerds dedicating themselves full-time to Nerd Fitness!

Whether you are brand new to Rebellion (welcome!), or you’ve been with us since day one (hey mom!), I think it’s important to fill you in about the current state of NF, what we’ve achieved to date, and most importantly, the direction we’re all going together.

How Ron the Lay Pastor Lost 100 lbs

Meet Ron, an office manager for a retirement and investment firm, a lay pastor at a local church, and a badass nerd.

Ron and his family (wife of eight years and two girls) live in western Indiana, where they raise some of their own food, and work their butts off in the yard.

Not long ago, Ron was stuck feeling as though he was just drifting through life –  sapped of energy, unmotivated, and overweight.

But after coming across Nerd Fitness, going Paleo, and implementing exercise strategy from the Nerd Fitness Academy, he’s turned his life around both physically and emotionally. Ron is down over 100 lbs (and 10 inches off his waist), and is hungering for the next thing to keep him challenged. 

Let’s find out how he did it.

How to Cook the Easiest Steak Ever

This is a recipe from Rebel Chef Noel Fernando.

When people think of the Paleo Diet, it seems like the first thing that comes to mind is a big, juicy steak. (Okay, so maybe bacon is first. Then steak.)

Many of us do love steak, but are afraid of trying to cook it at home. A nice piece of meat, even at the grocery store, can be expensive, so we don’t want to risk over-cooking or seasoning incorrectly. I understand where your fears are coming from, friends, and I’m here to talk you through it.

Believe me, steak intimidated me for a long time. If you’ve been wanting to try cooking your own steak at home, this recipe couldn’t be any simpler. Get ready to level up your cooking game and make yourself gosh darn proud!

This steak is super easy. It takes 15 minutes and only uses 4 ingredients.

Enough talking. Let’s get to cooking!

Fat Shaming vs Body Acceptance: Is it okay to be fat?

Love who you are! But don’t settle!

That person must be vain. They’re way too in shape.

Get that girl a burger! She’s too skinny!

I’m full-figured and proud of it! Strong is the new skinny!

You can’t go five minutes these days without everybody chiming in on body acceptance, fat-shaming, or just expressing their opinion about what a human body should look like. (Not to mention the recent controversy surrounding /r/fatpeoplehate on Reddit.)

Today, we’re gonna dig into some of the tension between those supporting body acceptance, those actively engaged in fat shaming, and those looking to simply improve their health and the health of their loved ones.

Regardless of your current physique and situation, I bet you’ve contributed to this problem without even noticing it.

Let’s get after it.

Your Most Popular Diet Questions Answered

“Help! I know should eat better but I don’t actually know what that means!”

We get emails like this all day, every day, because “eating better” is a confusing subject.

  • Go to a doctor and he might tell you to eat more “heart healthy whole grains.”
  • Read another blog and it might say “eat 30 bananas a day for optimal health” (seriously, that’s a thing apparently).
  • Open the latest fitness magazine and you’ll be taught about belly-fat banishing super foods.

What’s the truth? How the heck does one “eat better?” How much should I eat? Why are we here? What’s the answer to The Ultimate Question of Life, the Universe, and Everything?

The answer to all of these questions and more are covered below in an easily-digestible (heyo) article.

Let’s dig in.

11 Most Common Workout Questions Answered

Why, hello there!

The goal of Nerd Fitness is to remove every barrier and excuse, both mental and physical, from helping you build a body you’re proud of and do the things you want to do.

Not that any of us would ever use excuses to skip exercise :)

A big part of that is having confidence: confidence to walk into a gym or start a workout and know exactly what to do. It means having the confidence that what you’re doing will help you reach your goals, and that the time and energy you’re putting in is worth it!

Think of this like the instruction manual that comes inside the case of a video game called Exercise.

Now available on all platforms!

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