How to Stretch: 3 Full Body Stretching Routines To Cool Down

This LEGO is ready to play some sports! Should he stretch before or after his exercise?

Today, you’re going to learn how to stretch.

If your warm-up is the appetizer, and your strength-based workout is the main course, then a post-workout stretching routine is the dessert (sorry for making you think about Creme brulee).

In this guide, we’ll cover it all (click to get to those sections):

Now, if you’re stretching as part of a strength training routine, you might be interested in our 1-on-1 Online Coaching Program.

We don’t just focus on weight loss, but helping people level up their entire lives. That includes nutrition, mobility, goal setting, and even overcoming fears and becoming an actual superhero.

Okay, let’s get bendy like Gumby!

What is Seasonal Affective Disorder? (How to Slay the SAD Beast!)

This photo shows Link about to do battle with the SAD monster.

Winter is approaching and with it comes SAD.

No, I don’t mean the emotion (although that’s part of it).

I’m talking about Seasonal Affective Disorder.

Luckily, we have some tips and tricks for treating SAD that our Online Coaching Clients use. Today, we’ll share them with you too.

Here’s what we’ll cover:

Disclaimer: We’re going to be discussing some issues that may be difficult for some going through a tough time. If you (or someone you know) aren’t coping so well, PLEASE see the links at the bottom of this article with some resources from all around the world. Obviously, we recommend discussing this information with your health professional – none of this is a diagnosis, but rather a starting point for discussion.

BUT, armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.

From here, mental health wizard and resident NF Family Rebel Correspondent, Dan Schmidt, will take it away:

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 an accountability partner changed Brent’s life

Brent before and after

Meet Brent, a member of Nerd Fitness Coaching who just found out he no longer needs blood pressure medication.


Oh, and he’s also celebrating losing over 35 pounds.


What’s crazy is that he did it all in about six months…which is BONKERS!

However, it hasn’t all been smooth sailing for Brent.

He had done the New Year’s resolution dance quite a few times…but always seemed to fizzle out.

“I didn’t know what I was doing,” Brent admits.

However, instead of going through the same “start and stop” pattern again, Brent decided to do something different – he decided to ask for help!

Let’s find out how it went.

How to Deadlift Safely With Proper Form: Step-by-Step

When we get together, we deadlift!

Deadlift day is my favorite day of the week.

After reading This Ultimate Guide to Deadlifts – a part of our Strength 101 series – it’ll be yours too!

Click any link below or scroll down to read the whole guide:

Teaching people how to deadlift and get comfortable with barbell training is one of my favorite things about our 1-on-1 online coaching program

We do video form checks via our coaching app, we’ll build a program that fits your schedule, and even help you get your nutrition dialed in too.

If that sounds like something you’d be interested in…

Oh, and if you like this guide, we have an entire Strength 101 Guide that you can download free when you join the Rebellion (our free community).

I’ll send you the ebook when you sign up in the box below!

Let’s do this.

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

The parallel bar dip exercise is one of the best exercises for building upper body strength!

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:

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!

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 well 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.

Proper Push-Up Ultimate Guide: How to Do Push Ups with Correct Form

Rebel Leader Steve doing a push-up near some water.

The push-up is one of the best exercises on the planet.

It’s a foundational movement in strength training, and an exercise EVERYBODY should be doing regularly.

However, it’s also an exercise that about 95% of people get wrong and do incorrectly.

Fortunately, after reading today’s ultimate guide, you’ll know exactly how to do a proper push-up with correct form:

Before we jump in, if you’re looking for a way to train anywhere (like with push-ups), you may be interested in the new app we built!

Nerd Fitness Journey will guide you through a workout routine that can be done anywhere, all while creating your very own superhero!

You can give it a free test drive right here:

Intermittent Fasting Beginner’s Guide (Should You Skip Breakfast!?)

Tony the Tiger wants you to keep eating breakfast. Should you, or should you try intermittent fasting?

“…Tony the Tiger tells us that breakfast is the most important meal of the day! It’s grrrrrreat!”

This adage about breakfast has become commonplace that it’s readily and unquestionably accepted as fact.

Well then, what’s with the growing popularity of Intermittent Fasting and SKIPPING breakfast?

(Tony just audibly gasped.)

In this Ultimate Guide to Intermitting Fasting, I’ll teach you everything about the science of fasting and what results you can expect:

ALSO, if you’re interested, Nerd Fitness Journey has an intermittent fasting adventure that you can start today!

This fun habit-building app helps you exercise more frequently, eat healthier, and level up your life, all while building your very own superhero!

Sign-up for a free trial right here:

How Many Calories Do You Burn While Walking? A Hobbit’s Guide to Walking (with Calorie Calculator)

There’s two things every nerd should know:

  1. How many calories do I burn walking a mile?
  2. How far is it to Mordor?

Today, we’re answering both of them (and much more). 

Walking is a great form of exercise and something we often recommend to folks starting our coaching program. Some have had great success walking, including Megan, who has a daily practice to maintain her weight loss journey.

Megan before and after

Here’s what we’ll cover:

Without further ado, let’s jump in.

How Megan lost 200 pounds (& ended up on the Today Show)

Megan before and after

Fasten your seatbelt, because today we’re going to highlight a truly amazing nerd in the Rebellion.

Meet Megan, a member of Nerd Fitness Coaching who is currently celebrating losing over 200 pounds!

(That’s not a typo.)

Megan’s journey is so amazing that the Today Show recently spotlighted her!

Megan on the Today Show

My favorite part of Megan’s story?

She decided to stop letting the scale define her!

Megan actually went and smashed her scale in one of those rage rooms:

Megan smashing her scale


Instead of stressing about the scale, Megan now focuses her goals on athletic performance, like doing chin-ups and running 5Ks.

How cool is that!?!

So without further ado, let’s dig into Megan’s jaw-dropping transformation.

The Ultimate Guide for the Best Core Exercises (How to Strengthen Your Core)

This runner definitely has a strong core!

So you want to learn about the best core exercises?

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

We help men, women, and intergalactic bounty hunters grow strong as part of our 1-on-1 Online Coaching Program, and we always put an emphasis on core muscles when we build client workouts.

Here’s what we’ll cover to answer the question, “What are the best core exercises?”

Alright buckeroo, let’s do this thang!

How to Fight the Tired Parent Syndrome

tired parent

If one thing’s true about parenting it’s this: it’s bloody tiring.

Any parent will tell you that as soon as Player 2 or 3 enters the game, the sleep level difficulty instantly shifts from ‘tutorial’ to ‘expert’.

But have no fear, we’ll set you up with some tips to help you regain a little energy.

Many folks in our Online Coaching Program are parents (as well as the coaches themselves!) so we have all sorts of advice on how to stay energized with kids around. 

Here’s what we’ll cover today:

Let’s jump right in.

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

You asked for it: it's now time to learn all about diet soda.

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 (diet or not) 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:

Let’s get right to it!

A Nurse, a Pandemic, and a Success Story

Sarah before and after

Meet Sarah, a member of Nerd Fitness Coaching who has one of the hardest jobs you can have today: a nurse in a hospital!

Want to know what’s incredible about Sarah?

During the toughest year and a half of her career, Sarah also managed to get healthy and build a body she’s proud of!

If your first thought is “that’s totally bonkers,” welp, you’re not alone my friend.

That was my initial response too!

I’m sure you’re excited to find out how Sarah achieved her incredible results, all while fighting the pandemic.

Let’s jump right in!

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