Are Acai Bowls Healthy? (Discovering the Truth of Acai Berries)

By Steve Kamb • Last Updated: December 4, 2019 • 13 comments

It’s time to get the lowdown on acai bowls.

Are they healthy?

Should you be eating this “superfood” for weight loss?

Or do Americans eat acai with so much sugar that it overrides the benefits of this antioxidant-rich fruit…

We’ve had lots of questions about acai from our 1-on-1 coaching clients, so we decided to explore this “superfood” extensively and share our research below!

Here’s what we’ll cover to answer the question, “Are acai bowls healthy?”

What is an acai berry?
How do you pronounce “acai”? (Ah-sigh-ee)
Why are acai bowls so popular? (The history of acai)
How do you make an acai bowl? What are some typical acai bowl recipes?
What are the benefits of acai? (Fact vs. Hype)
Are acai bowls good for weight loss?
Should I eat acai bowls for breakfast? (Protein in the AM)
A note on “superfoods” (Next steps for healthy eating)

Let’s do this thang!

Is Diet Soda Bad for You? (Should I Drink Diet Coke for Weight Loss?)

By Steve Kamb • Last Updated: December 3, 2019 • 145 comments

There’s one question we get asked more than any other: “Is diet soda bad for me?”

People want to know if Diet Coke will make them fat and make them sick, or if it’s all just a bunch of hoopla about nothing.

We help our clients navigate challenges with soda and diet soda in our 1-on-1 Online Coaching Program, and we’re gonna tell you everything you need about diet soda below.

Here’s what we’ll cover to answer the question, “Is drinking diet soda healthy?”

Does drinking diet soda lead to weight gain?
Will drinking diet soda make me crave actual sugar?
Does my body process artificial sweeteners just like sugar?
Can drinking diet soda cause cancer? (Is aspartame or saccharin dangerous?)
How many diet sodas can I have in a day?
Can you be addicted to diet soda?
Is Diet Coke worse for you than regular Coke?
Is drinking diet soda bad for weight loss? (Next steps)

Let’s get right to it!

The Mediterranean Diet Beginner’s Guide (Can You Eat Pasta for Weight Loss?)

By Steve Kamb • Last Updated: November 21, 2019 • 14 comments

Can you eat shark on the Mediterranean Diet? Let's find out!

So it’s time to learn about the Miditerranean Diet?

Maybe you heard it’s one of the best diets for overall health?

Or perhaps you’ve decided it’s time to lose some weight and you’re searching for a sustainable diet?

No matter what your motive, you’ve arrived at the right place!

We analyze different diets as part of our 1-on-1 Online Coaching, and we are really flippin good at it!

Here’s what we’ll cover in our Beginner’s Guide to the Mediterranean Diet:

What is the Mediterranean Diet?
Where did the Mediterranean Diet come from? (The Mediterranean Diet Pyramid)
What do you eat on the Mediterranean Diet? (Food List)
What foods are NOT allowed on the Mediterranean Diet?
Will I lose weight on the Mediterranean Diet?
Easy Mediterranean Diet recipes
Why is the Mediterranean Diet so healthy? (Other lifestyle considerations)
Can I drink wine (and other alcohol) on the Mediterranean Diet?
Exercise and the Mediterranean Diet (Workout recommendations)
7 common questions on starting the Mediterranean Diet
Next steps on beginning the Mediterranean Diet (plus a challenge)

It’s a lot to cover, so let’s jump right in!

Time to get to weird…

We'll include gifs of animals acting like people all day here at Nerd Fitness!

What’s the Best Diet to Lose Weight? (Which Diet is Right for Me?)

By Steve Kamb • Last Updated: November 18, 2019 • 78 comments

If you’re currently trying to lose weight, you might be asking yourself: “Which diet is right for me? What’s the best diet for weight loss?”

They’re great questions, both with many different variables to consider.

Today, we’ll unpack it all for you.

We focus on proper diet and nutrition extensively in our 1-on-1 Coaching Program, but we’re gonna tell you everything you need to know below too.

Here’s what we’ll discuss in answering “What’s the best diet to lose weight?”:

How to eat for healthy weight loss
Which diet will help me lose weight?
Why can’t I stick to a diet?
Which diet is the most effective in weight loss? (The 80% solution)
What’s a “good enough” diet? (Steve’s 80% solution)
Will being a vegetarian (or vegan) help me lose weight?
How to pick the diet that’s right for you (Next steps)

It’s a lot to cover, but DON’T PANIC.

We’ll get through it together using science, stories from our very own community, and one too many pop-culture references:

Let’s get started.

The Beginner’s Guide to the Carnivore Diet: 5 Questions on Following an All-Meat Diet

By Steve Kamb • Last Updated: November 13, 2019 • 24 comments

So you’ve decided it’s time to learn about the Carnivore Diet?

Well my friend, you’ve arrived at the right place!

We dissect different nutritional strategies for our coaching clients and we are really freaking good at it!

Here’s what we’ll cover in our guide to the Carnivore Diet:

Question 1: What is the Carnivore Diet?
The history of the Carnivore Diet (Surviving on an all-meat diet)
Question 2: What are the benefits of the Carnivore Diet?
Question 3: What do you eat on a Carnivore Diet?
Question 4: Is the Carnivore Diet safe? Is an all-meat diet healthy?
Bowel movements on an all-meat diet (I know you’re curious)
Question 5: How do I start the Carnivore Diet? (Magnesium and potassium recommendations)
Next steps for adopting a healthy diet.

Alright, it’s time to fire up the grill. Let’s talk meat.

A Beginner’s Guide to Running: 4 Steps to Learn How to Run

By Steve Kamb • Last Updated: November 12, 2019 • 152 comments

So you’ve decided it’s time to start running?

Perfect! You’ve arrived at the right place.

We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too!

Here’s what we’ll cover in our guide to running:

Will running help me lose weight? (Make sure you WANT to run!)
How to Run Properly Stage 1: Initial Conditioning
How to Run Properly Stage 2: Warm-Ups for Running
How to Run Properly Stage 3: Correct Running Technique
How to Run Properly Stage 4: Walk Before You Run
Which shoes are best for running?
Where can I go for a run? What’s the best surface to run on?
How do I start running? (Next Steps)

Let’s jump right to it in case you gotta run!^[1]

Continue reading →

Going Plant-Based: Following a Vegan Diet for Fitness

By Steve Kamb • Last Updated: November 3, 2019 • 10 comments

So you’re interested in eating only plants, eh?

Well, you’ve come to the right place to learn all about it.

We’ve helped many of our clients embark on a plant-based diet and there is definitely a right way and a wrong way to go vegan or vegetarian.

Here’s what we’ll cover in our guide to removing animal products from your diet:

What is a plant-based diet?
What foods can you eat on a plant-based diet?
Will a plant-based diet help me lose weight?
Will I get enough protein on a plant-based diet?
How to build muscle on a plant-based diet.
Calculating protein requirements for a plant-based athlete.
What are some good plant protein supplements?
What’s a plant-based day of eating look like? (A Vegan Meal Plan)
Common mistakes when following a plant-based diet (Beware of “Fake Meat”)
What supplements should a vegan take?
Trusted resources for embarking on a plant-based diet.
Getting started with a plant-based diet (Next Steps)

Alright buckeroo, let’s get ready to do this thing.

Continue reading →

What is a Tabata Workout? The Ultimate Guide for Tabata Training

By Steve Kamb • Last Updated: October 30, 2019 • 47 comments

You’re here because you want to learn about the Tabata protocol!

Lucky for you, we’re experts in teaching folks High-Intensity Interval Training like Tabata. Just ask our coaching clients:

Here’s what we’ll cover so you can start doing a Tabata workout:

What is Tabata training?
How does Tabata training work?
What is a Tabata workout? (How to do Tabata sprints)
Tabata timer recommendations.
Mistakes to avoid when doing Tabata training.
Will Tabata help me lose weight?
Getting started with a Tabata workout plan.

It’s a lot to cover. And we only have something like four minutes to do it!^[1]

Let’s get started.

Continue reading →

How To Build Your Own Workout Routine: Plans, Schedules, and Exercises

By Steve Kamb • Last Updated: October 29, 2019 • 388 comments

I get multiple emails and messages per day asking:

“Steve, what should I do for a workout?”

Well, partner, today is your lucky day.

I’m gonna help build you a custom workout program, step-by-step!

After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.

Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.

Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do:

We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.

Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!

We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.

You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:

OKAY! Are you ready to start building your own routine and want to know how its done?

Great! Let’s do this:

Step #1: Determine your “Get in Shape” situation!
Step #2: “What exercises should I do to lose weight (or build muscle)?”
Step #3: “How many sets and reps should I do per exercise?”
Step #4: “How long should I wait between sets?”
Step #5: “How much weight should I lift?”
Step #6: “How long should I exercise for?“
Step #7: How to create supersets and circuit training workouts.
Step #8: “How many days per week should I train?”
Step #9: How to record your workouts and progress.
“Steve, just BUILD a workout for me!”

Continue reading →

Should I Eat Fruit? The Ultimate Guide for Determining “Is Fruit Good for You?”

By Steve Kamb • Last Updated: October 28, 2019 • 68 comments

Want to know how fruit fits into a healthy diet?

It’s a valid question! After all, it’s absolutely possible to lose weight eating fruit…and GAIN weight eating fruit!

This is an area of focus for our 1-on-1 Coaching clients, but we’re gonna tell you everything you need to know below too.

Today we’ll help you determine how much fruit, and what kind of fruit, you should be eating.

Here’s what we’ll cover to answer the question, “Is eating Fruit healthy?”

Is fruit good for you?
Is the sugar in fruit bad for you?
Is eating fruit good for weight loss?
Is fruit juice healthy?
Should I eat dried fruit?
Is canned fruit healthy?
Calorie content of the most popular fruit.
Building a healthy plate (next steps).

If you’re curious about where fruits and other foods such as potatoes fall on the “healthy eating” spectrum, you should check out the Nerd Fitness Diet guide and cheat sheet. It’s a level up system designed for you to adopt new healthy habits that will stick, by slowly progressing you from a newbie to an expert.

You can check it out for free when you join the Rebellion!

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The Beginner Bodyweight Workout: Try this 20 Minute Routine At Home or Anywhere!

By Steve Kamb • Last Updated: October 28, 2019 • 1330 comments

So you want to lose weight and get in shape, but you don’t want to leave your house?

Well, as your fitness Yoda, I will teach you a great bodyweight workout routine you can do anywhere:

In your living room, at a park, or in a galaxy far, far away….

These are the types of workouts we build for our busy Online Coaching Clients, and I’m pumped to share it with you today!

Let’s dig into the different parts of this workout and get to the action:

What are the benefits of bodyweight workouts?
Beginner Bodyweight Workout Video (And Sheet).
12 Best Bodyweight Exercises For Beginners
An Important Note About Nutrition.
What’s next after the Beginner Bodyweight Workout?

Make sure you also download the Beginner Bodyweight Workout PDF so you can track your progress and level up at home.

I’ll send it on over when you join the Nerd Fitness Rebellion in the box below:

Continue reading →

The Beginner’s Guide to the Keto Diet

By Steve Kamb • Last Updated: October 11, 2019 • 112 comments

If you have questions about the Keto Diet, well my friend, you’ve come to the right place!

We help our coaching clients completely overhaul their nutrition, including going low-carb, and today we’ll give you everything you need to start a Ketogenic Diet.

We’ve learned a lot by helping people begin the Keto Diet: there’s plenty of good, there’s plenty of bad, and there’s plenty of ugly.

Today, we share with you what we’ve discovered.

Here’s what we’ll cover in our GINORMOUS Guide to the Keto Diet (click to skip to that section):

What is the Keto Diet or Ketogenic Diet?
What are ketones?
Will I lose weight on the Keto Diet? What are the other benefits of Keto?
What’s the difference between Keto, Atkins, and Paleo?
How do I DO the Keto Diet?
What can I eat on the Keto Diet?
How do I KNOW I’m in Ketosis?
How to fast on the Keto Diet (The Killer Combo!)
How to avoid the “Keto Flu” and other negative side effects
The Keto Diet and exercise (training under a low-carb diet)
Supplements on the Keto Diet (exogenous ketones)
Keto meal plans and low-carb recipes
What are Keto-friendly snacks and desserts?
Can I drink alcohol on the Keto Diet?
Your first week of the Keto Diet (what to do and what to expect)
The top 6 frequently asked questions on the Keto Diet
Should you do the Keto Diet?

Whew. It’s a lot to cover. Even just typing out the Table of Contents was exhausting.

But hang in there!

You’ll learn how to do Keto right, plus I’ll share cute animal gifs to make sure you’re still paying attention, like this one:

If you don’t have a lot of time, but do want an exact plan to follow, I got you. Since this is a MASSIVE article (the longest published on Nerd Fitness!), if you’d rather read it in a snazzy digital guide form, you can download our Beginner’s Guide to the Keto Diet free when you sign up in the box below:

And yes, that is an egg wearing a cape of bacon.

Okay, let’s get into KETOOOOOOOO…

Continue reading →

How to Do a Proper Pull-up & Chin-up, Step By Step.

By Steve Kamb • Last Updated: September 22, 2019 • 120 comments

So you want to do a pull-up, eh?

Well you’ve arrived at the right place!

Pull-ups are one of my favorite exercises and a critical movement we teach our coaching clients!

Today, we’ll teach you everything you’ve ever wanted to know about pull-ups:

What are the benefits of doing pull-ups? What muscles do pull-ups work?
How to do a pull-up (proper form and technique).
How to get your first pull-up.
Pull-ups vs. chin-ups (what’s the difference?)
5 common mistakes when doing a pull-up.
Advanced pull-up variations.
How to do weighted pull-ups.
How to include pull-ups in your workout.

It’s a lot to cover, so let’s get to it!

If you’re just starting your strength training journey, check out our massive guide Strength Training 101: Everything You Need to Know. You can snag it for free when you enlist in the Rebellion (that’s us!) by signing up below:

Continue reading →

How to Do a Proper Dip: Get Strong With the Dip Exercise

By Steve Kamb • Last Updated: September 22, 2019 • 33 comments

Today you learn one of the most underrated exercises of all time: the dip.

It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.

Here’s what we’ll cover so you can learn the bodyweight dip:

What is the dip exercise? What muscles does the dip train?
How to do a dip (Video tutorial)
What if I can’t perform a dip? (Progression plan)
Tips and tricks for performing the dip exercise.
Variations on the dip (Advanced dip moves)
When should you do dips in your workout? (Getting started)

A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!

Continue reading →

How Often Should I Work Out? The Ultimate Guide for Building an Exercise Routine

By Steve Kamb • Last Updated: September 21, 2019 • 0 comments

So you decided to start working out! Amazing!

Now you’re left with the inquiry: “How often should I work out?”

We answer questions just like this in our 1-on-1 Online Coaching Program, and today we’ll explore what we teach our clients:

Here’s what we’ll cover in today’s guide:

How often should I work out?
Is it okay to exercise every day?
Building the habit of working out.

If you’re just starting your fitness journey, make sure you grab our guide Strength Training 101: Everything You Need To Know. It covers how to work out, when to train, and tips to keep progressing. Grab it for free when you join the Rebellion (that’s us!) by enlisting below:

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