What Can I Expect From Nutrition Coaching? (5 Benefits)

So you’re interested in nutrition coaching?

Great! It’s a smart move for the right person. 

I’ve seen the power of it firsthand in our Online Coaching Program, with folks making small nutrition adjustments with big results.

But before you go and hire a nutrition coach, read this guide!

You see, in many places “nutritionist” is an unregulated term, so not all nutrition coaches you find will be equally qualified.

So let’s tell you what to look out for and whether you even need a nutrition coach to get started.

Here’s what we’ll cover:

Let’s do this thang.

What’s the “30/30/30 Rule” for Weight Loss?

Today, we’re diving deep into the viral 30-30-30 “rule” for weight loss.

One of the great things about working at NF, is I get to ask our team of coaches any fitness question that comes to mind.

Another perk here is I get to wear sweatpants all day.

"It is sweatpant day."


Recently, I noticed the 30/30/30 method blowing up on TikTok and Instagram.

Here’s the video of Gary Brecka explaining the “30/30/30 rule to lose fat” in case you haven’t seen it:

After watching the clip, I thought:

“Why not get a fitness expert’s take on this 30/30/30 rule for weight loss?”

So I caught up with Coach Jim for some insights!

Jim’s a good sport and humors all my silly questions, no matter how many times he has to respond with “No, I don’t think I could successfully wrestle a bear.”

A man wrestling a bear.
“But what if it was a small bear?” -Paul


Before we dive into Jim’s insights, let’s quickly recap what this “rule” entails, in case you missed the video.

The 30-30-30 Rule: Kickstart your day with 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of steady-state cardio.

Simple, right? The claim is that this combo will make body fat vanish like magic.


So I asked Jim, “What’s your take on this?”

Here’s what Jim shared:

While it’s a snappy strategy, it’s crucial to remember that not all “rules” are created equal, especially in the world of fitness.
Most advice is not one-size-fits-all mandates. What works wonders for one person might not have the same effect for another.

He then broke down each section a bit:

#1) Do I Need 30 grams of Protein for Breakfast?

Starting your day with a protein-packed breakfast is fantastic. It helps to maintain muscle and keeps you feeling satisfied.

But does it have to be exactly 30 grams?

Absolutely not!

That number is not some magic incantation that unlocks fat loss. You may be eating more or less protein.

What matters most is that you’re getting enough throughout the entire day to support your goals. You can calculate the range of protein you’ll likely need each day, then divide it by the meals and snacks you have.

This will give you a better target to start.

#2) Do I Need to eat within 30 minutes of waking up?

Some of us are early birds, while others prefer a leisurely morning routine.

And some of us are wrestling kids and crazy schedules as soon as we get up!

The "everything on fire" scene from Community
A typical family morning on a school day.


The 30-minute window after waking up is not a rigid law. Enjoy your protein-packed breakfast at your own pace.

Or skip it. Some folks thrive with intermittent fasting.

#3) Do I need 30 minutes of cardio in the morning?

Cardio is a fantastic way to get moving and burn some calories.

But whether you prefer it in the morning, afternoon, or evening is entirely up to you. Do what works best for your schedule and that you find to be most sustainable.

There is not some secret fat loss power-up that you’re missing out on by going for a walk at lunch instead of in the morning.

Plus, it doesn’t always need to be “steady-state.” You could mix in some interval training on occasion if that’s more your style.

The bottom line?

Fitness is not about fitting into a prescribed mold; it’s about finding what works best for you and your lifestyle.

While catchy strategies and specific numbers are easy to remember – they often stress us out about tiny details that ultimately don’t make a big difference.

Are we eating enough protein and moving around?

Then you’re doing good. Keep at it!

A gif with caption "You do You"


Alright, I think that wraps it up for now.

I’m off to ask Jim how he’d fare against an alligator.


PS: I’m not the only one who gets to fire off fitness questions at an expert.

Our clients in the coaching program get that privilege too!

(Although there are probably a lot fewer “coach versus a wild animal” type inquiries.)

If you’re curious about our program, schedule a chat with our team right here:


**Photo Souce from Four Bricks Tall**

How to Improve Your Grip Strength & Wrist Mobility: The 6 Best Exercises

Improve your grip strength and wrist mobility with barbells

Do you find your grip a limiting factor in the gym (I see you chin-ups and deadlifts)?

Or in everyday life (looking at you, pickle jars)?

If so, don’t worry! We’ve got a handle on this (pun 100% intended).

As the lead trainer of our 1-on-1 Online Coaching Program, I’m going to outline a number of helpful, handy (sigh) stretches and exercises to help eliminate pain and build you some powerful, useful hands and a strong grip.

Now, it goes without saying that the hands and forearms are anatomically complicated areas.

I am also not your mother, or your doctor. If anything in the article below causes pain, or your pain is not alleviated by these stretches – call in the pros!

See a physical therapist or sports massage practitioner.

How to Do a Bodyweight Row or Inverted Row

The inverted bodyweight row is a great way to grow your strength training practice.

The Inverted Bodyweight Row is one of the BEST, simple, most effective exercises you can do for your “pull” muscles.

If you’re trying to get to your first pull-up (or even if you are already doing pull-ups), it’s a must. 

That’s why we program them in when designing workouts for our Online Coaching Clients.

Today, I’ll explain exactly why (almost like you were in our program).

As part of our Strength 101 series, this guide will cover everything you need to know about this awesome exercise:

Let’s do this thing!

5 Best Strength Training Workout Routines For Beginners (Home & Gym)

These LEGOs are working the bench and doing some deadlifts. Nerd Fitness approves.

Want to get strong like these LEGO lifters but don’t how to start?

In this Beginner’s Guide to Strength Training (part of our Strength 101 series), you’ll have both the confidence to start getting strong with resistance training AND a plan to follow.

These are the exact strategies we use with our Online Coaching Clients to help them start strength training, and I’m excited to cover everything you need.

We’ll be digging into the following:

By the way, we’ve combined this article along with the rest of our strength articles into a “Strength Training 101: Everything You Need to Know” guide.

Grab it free when you join the Rebellion by putting your email in the box below.

Advanced Bodyweight Workout Circuit: A Full Body Routine You Can Do At Home

Once you get good at advanced bodyweight exercises, you can bust out moves like this!

Want to get strong but hate the gym?

No problem!

With today’s Advanced Bodyweight Routine, you can burn fat, build muscle, and get a great workout in! All with no gym membership required!

It’s the kind of workout we build through our online coaching program. If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

If you’re ready, click the sections below to get right into the action:

Alright, let’s do this thang.

The Push-up Progression Plan (Get Your First Push-up!)

A gecko doing a push-up

Today I’m going to help you achieve your first push-up!

Yep, I know that sounds super confident.

But it’s because I have a push-up progression plan that’s helped loads of clients in our Online Coaching Program crush their first push-up. 

Here’s what we’ll cover:

Follow our guide and you’ll be doing “Earth Downs” in no time:

Text that says "Push-ups? You mean Earth Downs?"

Let’s get started.

40 Fun Ways to Exercise (Without Realizing It)

Have fun while exercising!

I know plenty of people who hate exercise but WANT to find a way to like it.

And that’s what today’s post is all about:

Exercising in a way where life doesn’t suck AND helps you reach your goals.

Luckily, this is exactly what we do for a living!

I know what it’s like to hate exercise, and ALSO want to lose weight and see results. Ugh.

We’ve built an entire company and community around helping people overcome these obstacles – our Online Coaching Program helps people find exercises they love, and also how to make the right nutritional choices.

We are all on a unique journey and we’d love to help you with yours!

The 5 Best Pull-up Alternatives (How to Do Pull-ups Without a Bar)

A picture of Kermit hanging with Pink Panther, probably trying a pull-up alternative.

So you want to do a pull-up but don’t have a bar?

Or maybe you just don’t quite have the strength yet to hoist yourself up?

Either way, no problem!

We’ve been teaching people how to do pull-up alternatives in our Online Coaching Program with “no-bar pull-ups.” Today, we’ll show you all these tried and trusted workarounds.

Here’s what we’ll cover:

By the way, all of these pull-up alternatives can be done in our sweet new app. Why not learn how to lift yourself up (even without any equipment) while you build your very own superhero?

You can test drive it for free (no credit card needed) right here:

Alright, let’s do this thang.

How to Use a Rowing Machine (Beginner’s Workout)

Man using row machine

The rowing machine – it’s so hot right now.

Rowing classes are everywhere. It’s easy to find professional and Olympic athletes hyping up the machine’s ability to provide a full-body workout.

All fine and good…but how do you actually use the thing?

Well, my friend, you’ve come to the right place to find out.

Many clients in our Online Coaching Program tell us they want to start rowing, but they don’t know how. Today, we’ll explain how we get them going with row machine workouts.

Here’s what we’ll cover:

Alright, you ready?

Let’s row, row, row your rower.

How to Do a Handstand: Get Your First Handstand in 30 Days

Today we teach you how to do a handstand!

A handstand is one of the coolest exercises ever, but it’s also one of the most advanced moves to learn.

Fortunately, you’ve come to the right place.

Today you start your journey to the Upside-Down!

We'll start your journey to the Upside-Down with Handstands today!

Ah, not that Upside-Down…we’ll keep you in this dimension.

We’ve helped many of our coaching clients achieve their first handstand and today we’ll share with you how it’s done with this guide!

We’ll treat it like a video game, progressing you from complete noob to Level 6: Handstand Master. 

We’ll go over the following (click to flip to that section):

Alright, brace yourself to get flipped-turned upside down.

Warm Up Properly: The 15 Best Dynamic Warm Up Exercises & Routines To Prevent Injury

Today, you’re gonna learn the importance of warming up, and how to warm up with specific video routines…because I’m a nice person.

This is so critical for training safely that whenever we design a workout for our coaching clients, it always starts with a proper warm-up. So I’m excited to share these warm-up tips and tricks with you too.

In this guide, we’ll cover the following (click to go to that section):

This stuff is so important because getting injured sucks.

And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavyweight within seconds.

This makes me weep for humanity.

These people are just WAITING to get injured. They’re essentially playing with dynamite (also not recommended).

Playing with dynamite is not recommended

So you’re reading the right article.

Also, if you’re interested in a program that tells you exactly how to warm up and work out, you may like our new app!

Nerd Fitness Journey will set you on an adventure that will tell you exactly when to workout, when to warm up, and when you should rest. No guesswork needed. 

You can sign-up for a free trial right here:

The 8 Best At-Home Workout Routines: The Ultimate Guide for Training Without a Gym

Wonder Woman vacuuming at home

So you want to start working out, but you don’t want to leave the house?

No problem!

Our online coaches specialize in helping people get fit from home.

If you’re in a hurry, sign up for our free weekly newsletter and we’ll send you PDFs of our “Work Out at Home” guides!

Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required!

Let’s jump right in!

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

How do you become like this perfect man? Building your own workout will help!

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.

Your coach can build a workout for you!

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 it’s done?

Great! Let’s do this:

The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere!

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

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

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:

Let’s jump right in!

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