How to Make Pan Seared Salmon and Pineapple Salsa

This is a recipe from NF Rebel Chef Noel.

Today we’re going to be looking at a recipe that is super easy to make, but looks really elaborate and impressive.

Maybe you’ve invited someone special over to cook dinner with you. Or heck, maybe you just want to treat yo self to a nice meal because it’s Thursday, you work hard, and damnit, you deserve it.

Well, look no further!

I’m all about fancy-looking recipes that take a minimal amount of time. Most of us Rebels work a full-time job, some of us have families, and on top of all our daily responsibilities, we’re doing our best to get and stay healthy. Steve always says 80% of winning this game is diet, so why not make this part as easy as possible?

This recipe should take no longer than 30 minutes, depending on your knife skills. And you can get to dinner time even quicker by making the pineapple salsa ahead of time!

Have Your Parents Decided Your Fitness Fate? Happy Star Wars Day!

“[Luke,] I am your father.”

I bet you can remember where you were when you heard that famous line uttered by Darth Vader to Luke in The Empire Strikes Back. I remember watching this as a small child and my jaw dropping at this revelation: holy crap! The bad guy is the dad of the hero! Han is frozen in carbonite! How the heck do they get out of this?

With today being Star Wars Day (“May the Fourth be with you!”) and a recent trailer dropping that took the internet by storm, I felt like this would be a good chance to explore our fate and what we really get out of our time on this planet.

Ultimately, do we have to follow in our parents’ footsteps? Am I predestined to be like them? 

Star Wars explores this very question, and I want to talk about our own fate today. It’s probably best you listen to Duel of the Fates in the background while reading.

The Avengers Workout Challenge

The Avengers are in need of a hero.

Tony Stark created an artificially intelligent being by the name of Ultron, and Ultron decided to go off the rails and attempt to take over the planet. He and his minions have incredible intelligence, lightning-quick speed, tons of raw power, and are hell-bent on destroying his creator.

If the robots win, then we’ll end up in a future not unlike the Matrix. Suck!

Fortunately, despite dilly dallying across multiple movies and ridiculously fantastic plot points, the Avengers have assembled yet again, and are ready for the challenge to defeat Ultron and save Earth yet again from calamity.

Are you ready?

You have been presented with a unique opportunity to join the Avengers, but you’ll need to complete a trial to show the world you’re worthy of joining the cause.

Ultron is going down! Sorry James Spader.

What’s Your Avengers Superpower?

I freaking love the AvengersIf you’re reading this site, chances are you do too, and you’re probably freaking out with excitement for the release of Age of Ultron.

There’s something just inherently badass about taking a posse of amazing characters who have lead their own films and comics, and bringing them all together to take on an even greater challenge no one Avenger could defeat alone. Whether they’re facing an invading alien race, or artificial intelligence gone rogue, these heroes need to find a way to work together and become greater than the sum of their parts.

In the Game of Life, turning yourself into a healthy ass-kicking superhero can seem like a monumental task worthy of joining the Avengers. Having the right attitude, unwavering mental fortitude, and laser-sharp focus might feel impossible with our day-to-day responsibilities.

However, if you can take the best parts of each Avenger and apply each of their abilities to your own journey, I guarantee you’ll emerge a real life superhero yourself. Seriously!

And then you’re going to contribute your own super power and help The Nerd Fitness Rebellion take over the world.

Avengers, assemble!

Want to Crush Your Inner Demons? Use the Skywalker Strategy!

In most fantasy or sci-fi movies, there’s a big epic battle between the forces of good and evil.

However, before that battle can happen, an even more important battle must take place: between the ears of the protagonist. Oftentimes our hero or heroine has an inner demon to slay before he or she can go slay the dragon/save the princess/galaxy/world.

There’s probably no more famous nerdy example than Luke Skywalker in the Cave on Dagobah:

A few other great examples:

Often life is no different: getting healthy, like most other things in our life, is more about fighting our inner battles than anything else – that voice that tells us to eat bad food, drink and smoke, avoid confrontation, or skip our workout. Even when we WANT to do something like asking someone to go on a date, we must overcome the fear of rejection and that internal voice of insecurity.

Last week on Nerd Fitness, we featured one of my favorite success stories ever. Maya lost over 70 pounds and went from “not good enough” to practicing aerialist. She said something I will never forget:

“I’m much more positive now, and much more likely to take an optimistic outlook on things. I still struggle sometimes with my inner demons – who doesn’t? – but I’m better equipped to fight them now.”

Today we’re going to win some inner battles to kick some ass on the outside as a result.

8 of My Favorite Fitness Resources (40 Spots Left for Camp Nerd Fitness!)

I want to introduce you to some of my favorite resources on all things health and fitness. 

I’ve been running Nerd Fitness for over six years now (holy crap!), and along the way I’ve had a chance to meet and connect with some pretty cool folks: nerds who have inspired, educated, or motivated me to better myself and pass along that knowledge to the Nerd Fitness Rebellion.

Because the fitness universe is so massive, and there are so many different ways to get fit, it can be quite difficult to know where to get your information. Although we cover a wide variety of stuff here on Nerd Fitness, I can’t do it all.

So, I’ve put together a list today of my favorite resources – people who are incredibly knowledgeable in their respective fields. These people are online fitness coaches, gym owners, travelers, adventurers, and gurus in subjects that often go far deeper than I can cover with Nerd Fitness.

NOT COINCIDENTALLY, these coaches are all going to be coaching at Camp Nerd Fitness, starting September 29th! Even though the event is over five months away, we’ve already sold 260+ of our 300 spots and expect to sell out pretty soon. Hope you can join us!

Regardless of whether or not you can join us at Camp NF, make sure you check out our coaches below and their sites.

How Maya the Aspiring Aerialist Lost 70+ Pounds!

I want you to meet Maya, known as StarsApart on the NF Boards, a proud member of the Rebellion and one heck of a success story.

Like many folks, Maya was fairly fit her teens and early twenties, but when she entered grad school, that all fell apart. She graduated completely out of shape, and the weight piled up: 30 lbs, 40, 50, and beyond.

Maya got stuck in a cycle, and for years let a poor diet add pounds to her waistline. She was in a place in her life where she wasn’t happy with herself or her situation and had spent a year doing hours upon hours of cardio only to see no results.

Finally, after a contest at work (and becoming a Rebel armed with the right tools) got her kick-started, Maya began to turn things around.

Just over a year later, she’s accomplished a TON. In her own words, here’s what Maya has done:

  • I lost 70+ pounds.
  • I went from a size 14 in dresses/pants to a size 2.
  • I cut almost all processed foods out of my diet and began home-cooking everything.
  • I threw away my fear and tried parkour.
  • I balanced Crow pose. For a record of 20 seconds so far. With a freaking boot on my leg.
  • I can now deadlift 170 lbs. That’s more than I weigh.
  • I rehabbed a broken bone to almost perfect health (still a work in progress, but I’m at the tail end).
  • I tried aerial and discovered I love acrobatics.
  • I can climb a rope (or silks) up to a 25 ft ceiling. I could never climb anything before in my life.
  • I ran a 5k. Only a month after my foot came out of its brace.
  • I can go snowshoeing up a mountain in the snow for 2.5 hours without losing my cool – or my breath.
  • I have abs. They still shock me when I look at myself in the mirror. Actually, I’m just shocked by the person I see in the mirror.

Today she’s 70 lbs lighter, and a whole new person. Let’s take a look at how she did it.

What Can You Actually Get Done in Six Weeks? (A New Six-Week Challenge Starts!)

“30 Days to a Better Body!”

“I just did a 21-day Detox.”

“___ will get you shredded in 90 days!”

There’s a lot of information and misinformation out there about what you can get done when it comes to transforming your body, and how long that transformation should take. We’ve already covered “How fast can I get the body I want?” in an article, along with “How fast can I build muscle?” – but today we’re going to talk about what you can expect to get done in 6 weeks:

  • Can you work on something every day for six weeks and build a habit?
  • How much weight can you drop?
  • Can you make any lasting changes?
  • What’s possible?

Why six weeks? Because today on our Nerd Fitness message boards, we’re launching the next Six-Week Challenge!

We’d love for you to join us, set some kickass goals, and make great progress.

Struggling to Reach a Goal? Turn it into a Boss Battle.

When was the last time you had a real boss battle in your life?

If you’ve played board or video games, it might seem obvious that competition and “survival of the nerdiest” can help us hone our skills:

  • Playing Call of Duty or League of Legends with an elite squad and watching your kill/death ratio climb.
  • Playing Mario Kart against friends and enjoying the rollercoaster of emotions that comes from climbing from last to first just before crossing the finish line.
  • Leveling up high enough in World of Warcraft to get to take on dragons and guild raids.
  • Playing chess online to see if we can rank up in our skills.
  • Playing Magic the Gathering, CarcassonneSettlers of Catan, or Cones of Dunshire with friends or in actual competition.

So, the idea of a boss battle might be something you are familiar, but as nerds, it tends to be with a controller or board game.

If you want to stay on target, and level up your life (and make some friends in the process), taking these boss battles into the physical realm creates the kind of positive stress that can lead to growth in our body and mind.

Boss battles (and the treasure that comes with victory) can help you level up your life.

How to Spice Up Any Meal. Literally.

This is a post from NF Rebel Chef Noel.

Remember those diagrams of the tongue that you learned about in school? They told you the tongue tasted different flavors depending on the section. The back tastes bitter, the front tastes sweet, and the sides taste salty and sour.

1. Bitter 2. Sour 3. Salt 4. Sweet

Most of us now know this is wrong. Your whole tongue tastes all flavors, and it’s not just your tongue! The roof of our mouth and your nose help out too! In fact, there are more than just the four flavors we learned about in school.

There is another lie that has been circulating the fitness world for years. It’s a lie that says healthy food is boring and bland. It drives me crazy. And in this nerd’s opinion, it’s one of the most damaging lies told about getting healthy.

We know diet is 80% of the battle when it comes to achieving our health and fitness goals. And when we tell ourselves eating healthy food is boring, flavorless, and downright gross, we put ourselves on the fast track to failure! Just like exercise can and should be fun, cooking meat and veggies should be delicious.

Just like the squat and deadlift adhere to the 80-20 rule, today we’re going over some basic skills that will allow you to see maximal benefit for minimal effort.

How? Simple flavors. Think of these like the compound movements of cooking.

Here are 6 fool proof spice combinations to help you level up your cooking skills, explore the world with your tongue, and (hopefully) get you out of your food rut!

How to Cut and Roast Vegetables

This is an article from NF Rebel Chef Noel.

Last month we covered a recipe that was a bit more advanced for our rebels that love a challenge. This month, we’re getting back to basics and doing something super, duper easy.

My favorite way to eat vegetables is to roast them. The reason I love it is because they get somewhat sweet and crunchy, you can prepare a bunch of them at once. Oh, and did I mention its super easy? Pretty much all you have to do is cut them, toss them in olive oil and spices of your choice, throw them in the oven, and wait.

Now, I said we’re getting back to basics here, so for those who are experienced cooks, this might be more information than you need. If that’s the case, close your computer and bang out some push ups! If you’re new to cooking, then we’re glad to have you.

We’re going to be taking this back to pre-level one. Level 0.5.

Let’s get started!

Meditation: Building the Superpower You Didn’t Even Know You Had

This article is from NF Team Member Taylor

There you are, settled into your life, in the deserts of Tatooine.

You’ve gone about your life just like everyone else – school, a job, and the regular habits and cycles that come along with it. But what you don’t know is that there’s something missing in life, that’s actually inside of you – something waiting to be awakened.

And then one day everything changes – you purchase a few droids with a secret message, the Empire destroys your home – and before you know it, you accept your destiny and begin to train. Your powers develop, and soon you become a freakin Jedi.

This was Luke Skywalker – just a regular joe Luke, with something powerful inside him waiting to be discovered and cultivated.

Now, what if I told you that in a very real way, we’re all like Luke – we all have something inside us that goes unnoticed and thus uncultivated – day after day.

I’m not talking about Superman strength or Spiderman genetics. Though that would be amazing. Like the superpowers in Chronicle, this ability starts off almost nonexistent, and can be grown like a video game character.

“This is my theory though, is that it’s like a muscle. That’s why I think we’re getting stronger, you know? Cause we’re working ‘it’ out.”

And it doesn’t take a disaster to strike for you to be set on your path. So few people cultivate it, let alone masters it. How do we build this superpower?

Meditation.

Are Your Beliefs Sabotaging You?

“It’s fine, but I could just never look like that.”

“I could never deadlift 400 pounds.”

“I just suck at singing/learning languages/math.”

Today I’m gonna talk to you about prophecies. No, not the cool ancient kind that foretold of some epic badass saving the day. Though I do love those prophecies. But rather, the ones that can either set us up to level up our lives, or doom us to a life of “that’s just how I am.”

Oftentimes, it’s ourselves who choose to sabotage our mind and goals.

Other times, we let other people set our expectations for ourselves. 

We all have these things about ourselves that we think “that’s just how I am.” We tell ourselves it’s been that way since we were kids, or there was a moment when our confidence was shattered, our path was altered, and suddenly these things we think about ourselves become true.

Today you learn why these prophecies are redonkulous. 

Why Exercise is the Least Important Part of the Equation (And a Camp Nerd Fitness Update!)


“But Steve, I don’t like to exercise.”

I sat down with a friend recently who had decided he wanted to lose weight, but struggled with getting started. He explained why: the idea of exercise was absolutely miserable to him – he had visions of running on a treadmill for hours, or going into a sweaty gym and feeling incredibly uncomfortable around people who were already in shape.

I looked at him and smiled and said, “Okay, then don’t exercise. Let’s deal with that a few months from now.” He replied with a face that looked something like this, and asked how I could possibly not recommend he start exercising if he wanted to lose weight.

My reply was simple: “I’m not interested in getting you to lose the most weight as quickly as possible. I’m interested in helping you get healthier, permanently.”

If you’re someone who has decided you want to make a change in your life and that you need to lose weight, I’m here to tell you why exercise should NOT be the first change you make.

Is Diet Coke Bad For You? What About Artificial Sweeteners?

There’s one question we get asked probably more than any other:

“Is Diet Coke bad for you?”

The second most popular question: “What actually happened at the end of ‘Interstellar’??” has yet to be answered.

Back to Diet Coke. I get why this has caused so much confusion and debate. We all know sugar is worse for us than Darth Vader, so Diet Coke, with NO sugar, has to be better for us. However, we’ve also been told Diet Coke is packed full of chemicals like aspartame that do all sorts of awful stuff…which would then make Diet Coke worse for us than Jar Jar Binks, right?

What’s the truth? Does the lack of calories in Diet Coke help us? Do the chemicals and other additives make it a horrible beverage choice? I’ll tell you soon, after a word from our sponsors.

Just kidding, we don’t have any sponsors. Although I wrote about this subject six years ago, it’s time to revisit the topic: Is Diet Coke bad for us?

The answer is…maybe.

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