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, 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!

Why you should do less. Or maybe even nothing at all.

We’re always encouraged to do more if we want to get ahead in life.

To run further. To work out longer. To work more hours. It’s freaking exhausting!

What if the solution to our problems is to do less?

I know, it sounds counter-intuitive. How the heck do you accomplish ALL THE THINGS you want to get done if you do less?

Our culture has become addicted to “more.” If we don’t feel busy, we feel like we’re not contributing. We feel the need to tell everybody else how busy and stressed we are as if it’s a badge of honor.

In fact, I’m a recovering addict of “more” and “being busy.” I never had enough time and proudly told people how busy I was. It wasn’t until I started doing less that I got my act together and got MORE important things done!

It started with, “DO LESS YOU IDIOT!”

We’re going to tighten up our workouts, our productivity at work, and our lives. Ready?

Let’s do less!

9 Mistakes Skinny People Make Trying to Get Bigger

I’ve been trying to get bigger for as long as I can remember.

It started when I was 17, days after being cut from the basketball team. What began as a simple quest to pack on a bit of muscle and feel a bit better about myself eventually evolved into a love of health and fitness (and ultimately, Nerd Fitness!).

We receive a few emails every day from skinny men (and some women) who are trying to get bigger. As a former very skinny guy, I’ve made all the mistakes one can make over the past twelve years.

In the past 18 months, after a decade of making inconsistent progress, I’ve cracked the code, and figured out how to finally gain some muscle. I’m still not big by many people’s standards, but I’m the Incredible Hulk compared to where I used to be.

Make sure you’re not making these mistakes!

In Case of Emergency, Follow This Workout Strategy

“Aw hell. I’ll get back on track when things settle down.”

Whether we have a sick kid who’s keeping us at home, or we go on a trip that’s crazy and our schedule is all over the place, or even just a stressful few weeks at work trying to hit a tight deadline, our personal health tends to be the first thing that goes out the window when the shit hits the fan.

And then we have our first day back to exercise. Ugh. We feel like crap, we have ZERO momentum, and getting back into the gym feels like walking into the depths of hell. On top of that, we’ve put on weight, our strength numbers are down, and we feel like we’ve backslid by months in mere weeks.

Well, I say NO MORE!

Today I’m going to give you an emergency plan to follow that will allow you to weather any storm, endure weeks of chaos, and get back on track with minimal backsliding.

Use this in case of emergency.

What’s the deal with GMOs? Are they ACTUALLY unsafe?


Down with Monsanto!

These days, it’s quite popular to hate on Genetically Modified Organisms, or GMOs for short. From genetically modified crops to genetically modified animals, mentioning the term GMO is like discussing the intricacies of Soylent Green or a dystopian future in which everything sucks and we’re ruled by robots.

Like aspartame, GMOs have been widely banned and labeled as dangerous and unhealthy. This stuff is all over the news lately:

However, with us being both fans of the Paleo philosophy AND skeptics at Team Nerd Fitness, I too questioned my own personal anti-GMO bias and wondered: am I just falling in line with public opinion? What does the science actually say? Are we part of a marketing campaign, or is there truth to what’s happening?

If we’re going to question EVERYTHING, as the Rebellion Rules say, can we question scientific advancement as well?

Let’s don our sleuthing caps, Sherlock, and find the truth!

Quick note: I’m not a doctor or scientist, just a nerd dedicated to helping people find out what works for them. I have zero connection to ANY companies mentioned in this article. This post is GMO-free.

Too Lazy To Work Out? Try Temptation Bundling

“Damn you Netflix, how did I just watch 12 episodes of House of Cards! I have stuff to do!”

We’ve all been there. There are the things we know we SHOULD do, the things we NEED to do, and the things that we WANT to do.

More often than not, the WANT wins out over the NEED and SHOULD.

It’s like trying to win a tug-of-war against a tractor pulling in the opposite direction. It’s why you struggle to get to the gym after a long day of work. It’s why you opt for Taco Bell instead of taking the time to cook a healthy meal.

Today, we’re going to give you a quick life hack that can help you start leveling up your life and actually get things done that need to get done!

Lost at the Grocery Store? Try the Nerd Fitness Pantry.

This is a post from NF Rebel Chef Noel.

You ever get to the store and think to yourself, “I have no clue I doing here”? 

It’s okay. We’ve all been there. Buying food can be totally overwhelming. Every aisle is packed with different brands, fresh and frozen foods, and packaged and processed crap.

We’ve all wandered up and down the aisles wondering: What’s healthy? What types of food will last the longest? What tastes good? Which items are the best bang for my buck? And let’s not even mention what choices we need to make to put together an actual meal.

We don’t want you to feel overwhelmed or waste your time and hard earned money on stuff that sucks. A negative experience at the grocery store can leave a bad taste in your mouth (zing!) and discourage you from going back and developing a key skill to keep yourself healthy and strong.

That’s why we’ve decided to simplify the whole process. It’s time to introduce the Nerd Fitness Pantry.

How Steve the Software Architect Dropped 110 Lbs

When Steve hit 305 lbs on the scale, he was so upset he told himself something had to change.

He had always wanted to lose weight, but couldn’t get himself over the hump to actually make change. And then things took a turn for the worse: he got divorced. When his (now ex) wife left the house, something clicked inside of Steve:

“I was bored. I was sitting at home doing nothing, depressed, eating my feelings as usual. I kind of just said to myself, ‘well, you have nothing better to do, might as well work out or something’.”

So, in March of last year Steve went online and ordered an elliptical. After convincing his poker buddies to help him move a 400 lb box of elliptical parts into the house, he got started transforming his life.

After discovering the Nerd Fitness Advanced Bodyweight Workout, Steve incorporated strength training into his cardio routine, and changed his physique, his mentality, and his outlook on life.

Starting at an XXXL, Steve now wears a medium shirt. He’s down 110 lbs (and now gaining muscle!), and dropped his waist from a size 46 to a 33!

Here’s how he did it.

Why Having to Start Over – AGAIN – Is Great

I received an email a few months back from a NF reader that made me smile:

“I am going back to square one. I noticed the only habit that I changed and stuck with was drinking tons of water.

Have you ever started playing a game and get a few hours in and go “man I wish I knew these controls/tips from the beginning”? So you restart and the game just feels easier from that point on. You start finding items that you missed before.

I’m restarting my journey now that I have a better idea of the controls.”

This resonated with me, because when I first played EverQuest (similar to World of Warcraft), the first character I created was terrible. It took me forever to level up, I assigned my stat points poorly, I died frequently, and I slowly crawled my way up to the more difficult challenges

When I started again playing as a new character, I FLEW through the first 30 levels: I understood the controls, how the game worked, and what needed to get done; it was much easier the second time through!

The same is true for any boss battle you first encounter in any game. You struggle to learn the patterns, you lose most of your health, but then you crack the code. When you face that boss again later, you win easily.

Getting in shape is no different. Every time we try to get fit and fail, we learn a little bit more about how the controls work. Maybe we lost a few pounds with strategy A, but failed with strategy B. If we go to the gym for a few weeks and give up, when we come back next time we are familiar with the inner workings, and don’t need to get over the fear of exercising in a public place like the first time.

Each time you start over, you’re getting closer to that point of making things stick.

It turns out that this strategy might actually be crucial in giving us the motivation to push forward.

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