How to Increase Your Actions Per Day (APD)

This is an article from NF Rebel Writer, Daniel Thrasher 

Have you ever watched a professional gamer play Starcraft on the computer? Seriously, just watch a few seconds of this:

These guys are insane… their fingers fly over the keyboard like hummingbird wings, and their pointer finger taps the mouse button so fast it sounds like a machine gun going rat-a-tat-tat. When professionals play a real-time strategy game, they’re always doing something; usually they’re juggling five or more competing goals at the same time (attacking, defending, building, scouting, and so forth).

In fact, one of the most common ways to measure the skill level of a professional real-time strategy player is in “actions per minute.” In a game of Starcraft, it doesn’t matter whether the player is researching new technologies, issuing commands to their military units, or training a new worker – every click and stroke of the mouse or keyboard counts as an action!

These players usually hit hundreds of actions per minute, up to 300 (APM) being normal for pros and some even top out as high as 600 APM! That’s up to 10 actions per second in a typical game, which is crazy fast! (In fact, I strongly urge you not to try this at home. Your wrists will hate you…)

Professional or a newb, any player in a real-time strategy game cannot afford to be paralyzed by choice… sitting around in a state of inaction and thinking instead of doing something, right now, is going to get you clobbered.

Sound familiar?

Every action we take in these games, or on the quest to lose weight and gain muscle, takes us one step closer our goals. When we fail to take action, we slowly get overtaken by the enemy swarm of inaction, laziness, and a sedentary lifestyle.

You don’t need to be a fan of these RTS games to take advantage of this “actions per” mindset, and today I’m going to show you how it has been the missing ingredient from you taking action in your own life. 

Simply focus on raising your Actions Per Day, and start winning life. 

Camp Nerd Fitness 2016 Video… Okay, I cried. Twice.

Camp Nerd Fitness is the most magical week of the year around here.

The last Camp took place this past fall – and while over 400 rebels made the trip to Georgia from around the world – we know MOST rebels won’t be able to make it out to the live weekend.

I don’t think I can capture how powerful Camp is in words (campers usually make me cry several times a day at Camp with their stories). Luckily for me I don’t have to use my words. Today, I can show you.

Below is our official Camp Nerd Fitness 2016 video that was filmed and produced by the talented Grant Peelle this past fall in the mountains of Georgia.

It does an amazing job of capturing this indescribable spirit of camaraderie and passion. It also shows how Camp Nerd Fitness laid the groundwork and gave us the inspiration to push forward with Rising Heroes.

Why You’re Not in Shape (Yet)

“Why can’t I do this? I know what I need to do to get in shape, and I just can’t get myself to do it. I’ve yo-yo’d for years.”

I’ve been running Nerd Fitness for 8 years now (holy crap), and I have seen some of the most dramatic success stories from people of all walks of life that give me the biggest smile.

Single moms working two jobs, married couples that got in shape together, people who have been overweight their entire lives, and others who began powerlifting at the age of 50.

In that same time, however, I have seen tons of people who have been reading NF for years and struggled to find success. They might succeed for a short amount of time, or even a few months, before backsliding into old habits, and they just can’t seem to make things stick.

What’s interesting is that with both groups, they knew what they needed to do: more vegetables, more movement, less junk food, fewer calories on average, and a healthy exercise routine.

This wasn’t surprising: we all know what we need to do to get fit. So what separates the group of people who have fundamentally changed their lives and become new people from the other group who continue to struggle with little to no results?

I was curious, so about a month ago I sent a survey out to NF Rebels asking them for their honest answers on why they have (or haven’t) succeeded, and the responses really surprised me.

For starters, we had over 10,000 responses with people pouring out their hearts, proudly proclaiming their successes, or honestly sharing why they believed they hadn’t found their path quite yet.

About 25% of the responses came in saying they had made permanent changes, while the other 75% were still working on making enough progress and building enough momentum to make changes permanently.

So, why is it that some are kicking ass, and others are still warming up their kicking legs?

Newsflash: You Are Not A Unique Snowflake


You are not a unique snowflake.

I don’t mean this in a bad way, and I’m not saying that your problems aren’t real! But I mean that we all have baggage that we are dealing with:

  • Some people are working crappy jobs with bad hours.
  • Some people are working multiple jobs.
  • Some people are raising children on their own.
  • Some people have genetic challenges thanks to unhealthy parents or medical conditions.
  • Some people are struggling with behavioral or psychological challenges that sabotage any efforts to live healthier lives.
  • Some people just feel down and out, like they can’t change because they’ve lived this way for so long.

These are all VERY real problems that can help explain why people haven’t succeeded. These are the things we all grapple with (in different amounts) every day. However, I noticed something when studying the answers of people who were struggling to get results.

People who weren’t seeing the results they wanted wrote that many of their issues were UNIQUE to them.

So often we think our problems are special, unique challenges we’re facing. We feel like we’re in a boss battle with no hope, fighting an overpowering beast with no weaknesses. “I can’t succeed because of [insert VALID and REAL excuse here].”

We feel powerless trying to stand up to the momentum of our lives. Reading through the thousands upon thousands of responses we received, we saw the SAME things over and over again. It felt like an episode of Black Mirror – everyone feeling so alone, but they’re all fighting the same bad guys.

Here’s a word cloud of the responses: the bigger the words, the more often it was mentioned.


When we asked the question: “Why do you think you haven’t achieved success yet?

Some people assigned blame to the physical things in their life: “my job” or “my kids” or “my medical condition.” Others went down a level, and tried to explain their root feeling:

  • I get bored and then find excuses not to do it even when I know I should.
  • I have no accountability for when I mess up my healthy routine.
  • I’m really good at self sabotage, and I get frustrated very easily when I don’t see immediate gratification.
  • It’s hard to say…Probably energy and motivation.
  • I find it really easy to lose my momentum – I’ll start an exercise plan, but then if I get sick or some personal family drama comes up, or a million other things that throw a wrench in my planned schedule, then everything unravels very quickly and no progress is made.
  • I haven’t set myself up for success; there’s no discipline to leave my comfort zone.
  • I believe that I am scared to change, so my commitment to starting to eat better is pretty much nonexistent, leaving me with no motivation to succeed.
  • I feel defeated before I even start. Hate to exercise. I stress eat.

Most us feel like this: we’re so sure of our situation. Sure that we’re doomed. Sure that there’s no hope. Sure that we know what there is to know. We feel beaten. We feel buried.

We feel like Sisyphus, climbing a never ending mountain with a boulder too large to bear. Like we don’t have time. Like our kids have to come first, and we can take care of ourselves later. Like we lack motivation.

Like we can’t get ourselves to do the things that we want to do, and that’s just the way it is. It feels like an insurmountable battle that we can’t win.

And then something happens.

Newsflash: Somebody with your challenges HAS succeeded before!

Assorted LEGO characters

With 10,000 responses, I saw something powerful in the messages from people who HAD succeeded.

Everyone has their own set of unique problems, but we saw it was the same 10 or so problems in different amounts, over and over again.

Those who succeeded ALSO have their unique mix of baggage. They also work shitty jobs. They don’t have a lot of time. They struggle with mental health issues. They are single, divorced, and raising kids.

They have bad parents and unhealthy habits. They love to eat junk food and struggle with motivation. The things that kept them unhealthy before are NO different than the things that keep the other 75% unhealthy.

So what’s so different between those who succeed and those who don’t?

There’s a few key things that happen:

  • There’s no drastic declaration. Life changes just a little bit. A small win here and there. Or they wake up one day and do one thing. And then do that one thing again.
  • They kept at it. Some people we heard from had to fight through 10 boss battles in order to find the solution and final habits that worked for them. Some people had larger, longer boss fights.
  • They start to see cracks in their previous “limited mindset” of themselves. “Hey, look! I DID do something and changed. Maybe this time CAN be different…”
  • Instead of seeing excuses as to WHY they aren’t in shape (“I can’t find success because [insert valid excuse here].”), they instead see those things as obstacles to overcome (“Okay, I have [insert same valid excuse]. What steps can I take to overcome it?”). They stop believing their own excuses and start to step up to the plate.
  • These small victories build momentum. Changes become permanent slowly over time.

As one Rebel replied, “Once you find a rhythm, it’s not actually that hard. And it feels sustainable.”

Now, I hear ya. If it seems like there is a LOT in your way, it might seem unsustainable. A dream.

But remember, that person who said “it’s actually not that hard” was surprised. For years and years, it WAS hard. They didn’t believe they could change…until they found a rhythm of small changes and had the epiphany: “WOW!” Until then, they were part of the “still searching” group. They found some momentum and started to see how change really happens.

Remember, we’re all in this together. What if there was someone in this Rebellion, with a life just like yours, who found a way to slay the final boss?

Your reasons ARE valid. They are a real part of your life. However, we have to acknowledge them and move beyond them to see any lasting results. That’s what it means to change. 

But if someone else with your same types of challenges (from genetic, to habits, to job and family) has succeeded, MAYBE there is a path to success if you attack it the right way! If they can change, you can too.

Yup, even with the shit you’re dealing with in your life. With your disadvantages. With your limitations. Yup, even with the limited amount of time you have.

This response in particular really jumped out at me. I GUARANTEE you can relate to this:

The biggest surprise is that it was possible in the first place. You spend your whole life thinking “I can’t do that, I can’t get up in front of people and tell them things.” And then you take a class and you start doing it and suddenly you can get up and give a speech.

You spend your whole life thinking “I’m a quitter, I can’t finish anything to completion let alone actually build (and keep!) healthy habits” and then you just decide to start and suddenly you’re on day five and you know you can exercise every day for a week, and then you’re on day 27 and you know you can make it to the end of the month, and then you’re on day 42 and you know you can do this for the rest of your life because it’s changing you, it’s changing who you are.

Your back is straightening out for the first time since you were a child, your scoliosis is fading away, you relish the sore muscles, and you know you can do this.

Read that response again. This is somebody who had told themselves all their life that they couldn’t do things, and success was light-years away. So they stopped worrying about light-years and instead just did the things they could control that DAY. Then that somehow became Day 5, which became day 27 and then day 42 and then counting was no longer necessary because it just became part of their new persona.

This is a brand new person. And change happened so slowly and in such small ways that it wasn’t until they looked back months later and said “holy crap, I’m a different person! That was easier than expected.”

Your success will come as a surprise to you.

et surprise

Response after response from the people who HAD made permanent changes stick used the same word over and over – it was “surprising” how it happened.

You see, when we have lost hope, we can’t even imagine eating healthy and working out feeling fun. So when we give half-efforted attempt, we use the lack of success to reinforce our mindset of, “this won’t work…I’m doomed.” It’s easier to tell ourselves, “This is the way it is.”

But then you find a tiny bit of success, and cracks start to form: “Maybe I DON’T know everything. Maybe… Maybe change is possible.” And we develop a tiny bit of hope. Hope that we were wrong, and we weren’t seeing the whole picture before.

And we all know how powerful hope is. After all, Rebellions are built on hope, right?

And that tiny bit of hope combined with a little bit of action, repeatedly, eventually results in surprising, drastic change when we don’t even realize it.

We asked what surprised those of you who have found success:

  • I’m happier!
  • Once you create the habit, it’s so easy to maintain. The habit of working out and eating healthy is easier to keep than going out of your way to eat poorly or not work out. It becomes like a self-perpetuating machine.
    How I started liking foods that used to be absolutely disgusting, but now help me further my goals of becoming stronger. Also now I can run off walls and jump off any set of stairs and continue dashing like a free-running freak. That’s nice, too.
  • How much of a mental game fitness really is. Mind and body are truly linked.
  • Why didn’t I do this sooner?
  • Might sound cheesy but it feels good to feel good. Once you accept you are progressing at your own pace, that there will be ups and downs and not let them affect you as much as before, everything is becoming so much easier.
  • I feel lighter and more free.

Sitting there believing deep down you can’t change – that your problems are unique – is the very thing that needs to be looked at carefully in order to change. If you are part of the 75% who say you haven’t had success (yet), who just want to get rid of some belly fat, have some more energy in the day, fit into size 8 pants, feel comfortable in your own skin, who just want to be happy….

We have a message for you:

It IS possible, and it is absolutely worth it.

I want this for you so badly, because I’ve seen it happen to thousands and thousands of people in this community. A switch flips, they start to believe, and they then look back months/years later and discover just how much they have changed.

What will be different this year?

Most of us know what to do already. We know we need to eat less and move more. We know we need to change our relationship with food. We know we need to exercise more. At the 4,000 foot level, we get it.

As Morpheus tells Neo, “There’s a difference between knowing the path and walking the path.”

Ultimately, only through action can we understand how change really happens. But remember that we are all in this together: fighting against an entire world that seems designed to keep us down.

Looking through responses from thousands of people DID see lasting success with healthy habit changes, I noticed 5 big patterns repeating:

  1. A growth mindset rather than a limited mindset.
  2. Focus on the day to day habit building.
  3. Not relying on motivation.
  4. The right environment.
  5. They started.

Let’s dig into those a bit more:

1) GROWTH MINDSET – The feeling that change isn’t really possible often sneaks up on us: “I ran on a treadmill and starved myself and I hate my life. I cannot get in shape.”

But when we looked through people who had success, they seemed to view that same event in a different way: “Okay, that didn’t work. Maybe this time I’ll try something different, like eating some more vegetables and going for a walk. I can do that.”

These people told us that they had to make a perspective shift:

“I have kids and a tough job and no time. I can’t get in shape.” becomes “Okay I have kids and a tough job and no time. What CAN I do with these limitations? I shall try that.”

Often, this involves needing to give ourselves a break. We DO have a lot of limitations and a lot of challenges to overcome. We should look clearly at them, acknowledge them, and then acknowledge that we are worthy of change and deserving of a better life. So, let’s work for it.

We then start to see previous attempts at getting fit as just that: attempts, not failures.

I loved this response too: How did you succeed? “By forgiving myself when I mess up but not letting it take over and sabotaging my quest.”

You didn’t fail, you don’t need to feel shame. You tried something, it didn’t work. Move onto the next one. You don’t need to feel guilt or self-loathing. You can change right now. Today.

Sometimes when I work on a puzzle game, I feel stupid when I can’t get it. But when I finally crack it, there’s no guilt or shame. I just change my behavior because I understand how to solve it now.

People who found their path to success said that more permanent changes didn’t get weighed down by their failures or missteps, but instead they turned them into opportunity to find what COULD work given their situation.

2) DAY TO DAY HABITS: The journey to Mordor happens one step at a time.

We cannot control what happened to us yesterday. We cannot control what will happen tomorrow. We can only control our actions today.

This realization is something we heard again and again from those who found success. Like this response:

“I broke goals down in very small steps and made each step ridiculously easy to accomplish.

And it makes sense: We look at our lives… the weight we have to lose. The effort that change will take. How behind we feel… and we feel this dread and impossibility. It’s paralyzing. And that’s where the surprise comes in from those who actually start walking, taking one step at a time… it really is shocking how it becomes effortless.

Just do the next thing that you can control, and try to do it the best way you know how: We call this the “Minecraft method.”

3) NOT RELYING ON MOTIVATION: We saw a LOT of responses from people struggling who said they needed more motivation.

We all wish we had more motivation. What’s interesting is that there’s no secret energy tank in successful people compared to unsuccessful people. It’s not like those struggling don’t have motivation while those who have succeeded have TONS of it. They possess the same amount and have the same parts of their lives that zap motivation.

Successful people seemed to tell us that they didn’t rely on motivation!

Motivation pales in comparison to momentum. Here’s one response we received: “Once you create the habit, it’s so easy to maintain. The habit of working out and eating healthy is easier to keep than going out of your way to eat poorly or not work out. It becomes like a self-perpetuating machine.”

Like rolling a tiny snowball off a hill and watching it build size and speed, inertia takes over and it becomes a self-growing, unstoppable force. Check out these articles on building discipline and systems.


We found a lot of responses from successful Rebels who knew that shaping their environment would lightly “nudge” them over the course of their day to greatly improve their chances of succeeding.

Like the Rebel who “threw [their] junk food in the bonfire and stopped buying it.” That’s a fairly dramatic response. But motivation is not necessary when you don’t have that food in your apartment to eat!

We heard so many different ways that people made their job EASIER. Many of us work hard, stressful jobs. And the natural response for many is to binge eat or quickly grab fast food to compensate for how hard or long we work. But a few tweaks in your work environment can go a long way.

Batch cooking helps to remove the willpower temptation for unhealthy food. Rebels who joined running clubs, The Nerd Fitness Academy or Camp Nerd Fitness Facebook groups found it easier to do their workouts. They cited these groups as huge reasons why they succeeded.

So many who succeeded talked about how they found supportive influences in their life (whether animate, or inanimate objects!). You can pick your friends, and you can pick your nose, but you can’t pick your friend’s nose.

Choose wisely!


Yes, as we learned from Rogue One, Rebellions are built on hope. But hope without action would have made for a painfully boring movie. We can hope for a better life. We can believe we CAN get to a better life. But action, even if it’s imperfect and incorrect, is better than no action.

Every single person who said they succeeded took action… often with a small tweak to something they’d done before.

This seemed to be the slogan that so many followed: “The idea that doing something, ANYthing, is better than doing nothing has been key.”

Do something different, and do it today.

Hope needs action. Otherwise it’s no different than hopelessness – nothing will happen.

So get started and do something today:

But do something!

I want to put you on this list at the end of 2017


We asked people who have succeeded what they are most proud of. I want 2017 to be the year you get to respond to the next survey with an answer like the following…

What are you most proud of?

  • Feeling better about my body.
  • Losing 120lbs. Because I don’t want to die in my 40s.
  • I am most proud of allowing myself to be vulnerable within the Nerd Fitness community and ending up with so many friends as a result. I am most proud of this because I have always been embarrassed or ashamed by how I felt about my body and my struggles. Finding this community has helped me understand that everybody has struggles and there is nothing wrong with that. It also gave me the environment I needed to start admitting my goals to myself and start working toward them.
  • Fitness wise–hitting a half marathon PR because I trained really hard for it.
  • I fixed my relationship with my spouse.
  • I finally valued myself enough to leave an abusive relationship.
  • I haven’t drank soda in a year. Soda was one of the hardest things for me to give up. I still drink coffee, but I don’t want to give that up.
  • Making exercise into a regular habit. I never exercised before I found Nerd Fitness, and now I do it regularly, so that’s a pretty big change. I still haven’t accomplished a lot of the dramatic goals like a handstand and a pull-up, but I now have the framework to make progress and I AM making progress.
  • Being able to give birth naturally to my daughter.
  • Losing 25 lbs and making exercise a regular and enjoyable part of my week.

I want to hear from you below. How are you going to make 2017 different?

What SPECIFICALLY are you going to change? We’re going to be hitting these topics hard in early 2017 to help you finally crack the code. In the meantime, don’t forget this:

It starts with hope, but it only happens with action.


PS: It’s FINALLY here! Rising Heroes turns habit-building and self-improvement into a fun, exciting adventure! Head on over to check it out here.


Is Seasonal Affective Disorder a Real Thing? How to slay the SAD Beast!

This is an article from mental health wizard and resident NF Family Rebel Correspondent, Dan Schmidt.

Brace yourself, it’s here.

Winter. Bigger jackets, colder mornings, mental health disorder subsets, shorter days, umbr- …wait… what was that last one? Umbrellas? No, no, the other one. Oh, you haven’t heard of SAD? Well, let me tell you all about this frosty behemoth.

Aside from being a really clever acronym, Seasonal Affective Disorder (SAD) is a mood disorder that, spoiler alert, has a seasonal pattern. It’s also known as winter depression, winter blues, or seasonal depression. In a nutshell, SAD makes people with ‘normal’ mental health experience depressive symptoms at a specific time each year – most often winter.

SAD can be a cruel, powerful, and damaging arctic foe. But armed with the right weapons, we can ward off the winter monster, or even keep it in full hibernation.

Disclaimer: Today 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.

How to Make a Hearty Winter Stew

This is an article from NF Rebel Chef, Noel Fernando.

I don’t know about you, but where I am, winter is freakin’ here. If I have to wear gloves, a scarf, and a hat when I leave the house, I can see my breath, and there’s snow on the ground, that counts as winter, my friends.

Love it or hate it, winter is here (or on its way), and for a lot of people, wintertime is about food. In the northern hemisphere during winter, many holidays and family gatherings take place during the colder months.


For many people, the cold is completely de-motivating when it comes to getting moving and cooking and eating healthfully.

Why bother working on good? I have to wear 3 layers of clothing at all times anyway (womp womp). And summer is sooooo long from now! I have plenty of time to procrastinate!”

:eats 10 cookies:

(Okay, this is also sometimes me.)

picture 111/365

Well, my friends, it is time to fortify!

Jim gave you a workout to get you through the winter. Today we’re going to give you a healthy, hearty, warm-you-from-the-inside recipe you can make that’s pretty freaking easy. Level 1 winter recipe, activate!

Winter baked goods, watch out!

The Winter Is Coming Workout

This workout was created by Nerd Fitness Team Member and Master of the Fitness Universe, Jim Bathurst. 

With zombie skeletons pounding at your door, you know what really makes me feel safe? Redundancy! If the wall doesn’t hold, the creatures have to go through metal bars. After that, another line of defense. And then another.

And you know what really makes me stick to my workouts? Redundancy. Multiple lines of defense against my own excuses:

Oh, you know what? It’s just too cold to walk or drive to the gym… “NO PROBLEM,” I tell myself, “I can do the workout right here!”

Oh, but I don’t have the right equipment. I probably need to skip it today… “NO PROBLEM!” All I need is my own bodyweight and a backpack filled with something heavy!

Oh, but the exercises at home aren’t right. They’re [too easy or too hard]… NO PROBLEM! Here are some backup exercises if I need a variation.

Today we give you the Winter is Coming Workout. In case of emergency, break the glass and do this workout instead of skipping the day entirely.

Do Season 1 to warm up (3x through), and then complete any season 3x through for your workout. If you are really ready to defend Westeros, try “binging” every season, doing the whole thing straight through! 

You ready?

Bum bum bah dah bum bum bah dah bum bum bah dah dah

Warning: If you don’t want to see spoilers, don’t do that season’s workout!

7 Emergency Hacks to Stay Healthy in the Winter

“Winter is coming”

– House Stark.

Like the White Walkers of the old stories our Gran used to tell us, winter is descending upon us mere mortals, and we must prepare! This endless onslaught of vicious attacks on our brains and our bellies will leave us ripe for slaughter if we’re not careful. What began as celebrations and a time to ‘bring together’ has been corrupted by evil forces:

Holiday parties tell us to embrace our love of engorging ourselves with so much food our belt buckles burst. We stuff ourselves like turkeys being fattened for slaughter. Eep.

Cold weather that encourages us to sleep in, avoid the elements, and say “maybe tomorrow.” A sun that rises too late and sets too soon means we often go days without seeing the damn thing!

These and more challenges are just begging us to go off the rails. And a built-in excuse called January 1st where we promise to “start over” helps us rationalize us acting like an ass until then. Black Friday has come and gone. Cyber Monday is now in the rear view. Thanksgiving is now a distant memory.

And yet…the challenges are still just getting started.

Like the divided houses in Game of Thrones, the White Walkers and the forces of winter in real life will pick us apart one by one while we pretend everything’s okay.

After all, it’s so much easier to give in, and say “I’ll wait until later” to deal with it.

To all that I have two things to say:

  1. I hear you.
  2. Bring it on.

If you’ve seen The Emperor’s New Groove, you’ll be familiar with this scene. This is how I want you feeling about Winter:

5 Important Truths About the Paleo Diet

“You won’t believe #4!”

No, I’m totally messing with you, hahahaha. But there are 5 things I wanted to get straight in regards to the internet’s favorite (or favorite to bash) diet.

The Paleo Diet has taken the nutritional world by storm over the past few years, and there’s a lot of misinformation and outlandish claims being tossed around about it, both for and against.

Speaking of which, did you know the Paleo Diet actually cures, err, I mean causes all diseases?

Being the nice guy that I am, I figured I’d take today to set the record straight on a diet that has changed many lives and earned itself a steady stream of critics and detractors along the way.

Our “Beginner’s Guide to the Paleo Diet” has been viewed 10 million times by now, and we’ve received thousands of emails with questions, comments, concerns, hopes, dreams, and success stories with regards to this crazy, not-so-crazy way of eating. If you haven’t read our ultimate guide, check it out, and then come back and catch these five things you should know about the Paleo Diet.

The Ultimate Guide to Building Any Physique (or Skill Set)

Earlier in the year, I heard something that made my head explode.

The 2016 Summer Olympics had just ended. The internet was aflutter with a debate about Usain Bolt, the fastest man on the planet.

The debate was about how quickly Usain Bolt could run a mile.

Scientists, marathon runners, cross country coaches, Olympians, and others had one heck of a debate. People started calculating his pace from 100 meters or 400 meters and extrapolated that out over the course of a mile. Math geeks couldn’t get enough of the thought experiment.

So obviously this begs the question: “Well, how fast does he actually run a mile?”

There’s just one problem:

Usain Bolt has never run a mile.


As pointed out by the New Yorker, “Usain Bolt’s agent, Ricky Simms, won’t say whether he believes that his client could run a mile in less than five minutes. But Simms confirmed that the world’s greatest sprinter has, in fact, never tried running that far: ‘Usain has never run a mile.’”

Let that sink in for a second.

The fastest man on the planet has never run a mile. In Usain’s mind and his coach’s mind, he’s built to run short distances quickly, so why even bother running a longer distance? He has built a healthy frame designed to do exactly what he needs it to do.

I thought about this, my own training, and the training of the people whose physiques/talent I admire… and it made me come to a logical conclusion:

For most people, training in a way that you enjoy will get you 90% of the way there (with a good nutrition strategy). 

However, if you want to LOOK or perform a certain way, how you train IS crucial.

And like Usain, it may not fit your typical idea of what fitness is. Instead, you’ll be deliberate with your daily choices, training and eating in a way to build the body (and physical performance) you want. 

Follow these 3 missions and learn how.

Exercise sucks. Here’s what to do about it.

Two weeks ago, I almost puked and it inspired this article.

My friend Noah was in town, and he invited me to join him in a special workout with some other internet dorks (that’s what I call affectionately those of us who make our living online). Noah lives in Austin, and I haven’t seen in him in a while, so although the idea of going out in public (yikes) and working out in a group setting (nope) are things I try to avoid, I figured I’d be a good sport.

Upon arriving at the gym, I walked into a room with 25 other people and an instructor who looked like he had been picked from a “good looking super jacked trainer” casting call.

What transpired was a 25-minute bootcamp style workout where we all did various things like burpees, box jumps, squats, dips, etc. There was no break, and we moved from one exercise to the next as thumping hip hop played, the training yelling louder and louder to encourage us to push ourselves.


I think I would rather get a root canal than go through that style of workout again. Or watch an episode of the Real Housewives of Rivendell.

Let’s be clear: I’m not saying this just wasn’t my cup of tea…This wasn’t mild-displeasure, but pure misery.

As I finished my gazillionth burpee, wheezing and out of breath, I looked at my friend Roman and we both kind of chuckled: “This is not my thing,” Roman said to me. Okay, actually what he said was more profanity-laced, but I like to keep things relatively clean around here.

When the workout was over, I glanced at some of the other people around the room, also drenched in sweat, but with smiles on their faces:“That was great!” and “I loved it, thanks man!” phrases were shouted.

Although I knew I probably wouldn’t enjoy this type of workout, after realizing just how much I hated it – I knew I needed to write about it.

“Just how many people hate these workout and think they hate working out?” I wondered as I pushed myself to the point of puking.

Today, I’m going to give you permission that you didn’t realize you needed.

Parents: How to Instill a Love of Fitness in Your Kids

This is a post from NF Rebel Family Correspondent, father of 3, and mental health professional, Dan.

One thing I’ve always loved about starting a new video game is the character creation and customization menu.

As a young gamer, whether it was Tony Hawk’s Underground, WWF (that’s right, ‘F’) Smackdown or a good old fashioned RPG, I would always spend ages on this screen deciding what I felt were the best attributes, selecting weapons that would complement their skills, picking out the raddest outfit, and getting them to look just right (yet still ending up with something like this).

But as I’ve grown, I’ve spent less and less time on this menu. Hell, with three kids, I’ve spent less time gaming all together (I can’t even remember the last time I purchased a console game).

I still love customizing characters though. It’s just these days, my characters are real life little creatures, in their prime stage for optimum customization.

I’m choosing to build their character traits around a love of fitness, fun and wellbeing. I think these traits work well with so many game paths that it’s a great choice for most parent character-builders.

Is it easy? No, but it’s vitally important to foster and ingrain these attributes early in order for maximum impact and longevity.

But how do we do it? Well, I’m glad you asked.

Rings and Handstand Superpack is Now Open (until Friday!)

It’s here! Pop the confetti!


I’m super excited to announce that our new easy-to-follow bodyweight training system — The NF Rings and Handstands Superpack— is now open! 

I’d love for you to check it out and decide if it’s right for you! We’ll be showing you, step-by-step, how to gain complete control over your body, look like a gymnast, and perform like a Jedi — in your home or at the gym.

handstands-logo rings-logo

5 Common Push-Up Mistakes to Avoid


Maybe the most primal and basic of all exercises. We all know what they are. We all try to do them and know they’re good for us.

But like squats and pull-ups, 95% of the people I see doing push-ups do them wrong. Ruh roh.

Right now you might be wondering whether you’re in the 95% or the 5%. You might also be wondering what the airspeed velocity of an unladen swallow is.

Well, I can help you with both of those. The answer to the second question is 11 meters per second.

As for the first question, I’m going to make sure you are in the 5% by the end of this article. Here are the five most common mistakes I see when people do push-ups. If you are concerned at all about your shoulder health or longevity of your muscles and building functional strength, read on!

Build an incredibly solid foundation, and you’ll be on your way to attempting more complex bodyweight movements in no time. But like the foundation of any house, you need to start with a solid base.

That solid base means doing functionally correct squats, push-ups, and pull-ups.

Let’s put the “fun” back in “functionally correct push-ups!”

(Yes I realize that’s not a “thing” but trust me, the jokes are only going to get worse from here on out.)

Steve Ostrich

Watch the video below, read the accompanying cues, and start doing correct push-ups today!

A Beginner’s Guide to Handstands

I bet you’ve always wanted to do a handstand.

It’s okay, you can admit it.

It demonstrates balance and control over your body, something we happen to put great importance upon here at Nerd Fitness. It’s also one HELL of a party trick, something you can work on without a single piece of equipment, builds functional strength and muscular endurance, and it’s a skill you can work on in just a few minutes every single day.

How do I know this? Because I’m typing this while in a handstand RIGHT NOW. Okay, I can’t do that. But Jim, Master of the NF Fitness Universe can:

jim typing

I love working with gymnastic rings, because they have such a great tutorial level. Handstands are exactly the same way: it’s a great skill to work on as a beginner, but also is infinitely challenging depending on your skill level.

Plus, in addition to Jim, Luke Skywalker does them. It’s time to stop looking at other people doing cool things and start today saying “hey, I can do that too!”

5 Common Mistakes When Doing A Proper Squat

Can you do a bodyweight squat? Great!

Now, can you do a PROPER bodyweight squat?

Right now you’re asking, “What’s the difference, Steve you weirdo?!”

Today I’m gonna drop some bodyweight squat knowledge bombs on you. Don’t worry, they don’t hurt! Instead, they’ll make your body feel good, and you’ll say: “OOHHHHHHHH, that’s what a squat is!”

Like other basic movements like the pull-up and push-up, most people think they know what a bodyweight squat is, and they think they’re doing them right… but are they?

Judging by the people in my gym, 80%+ of people are actually making some major mistakes in their squat, making the movement inefficient at best and dangerous at worst!

If you have any interest in ever being able to do a barbell squat, you need to first nail the mechanics for a proper bodyweight squat.

We got you covered: by the end of this article you’re going to know exactly what to do and how to remind yourself to keep good form.

We were recently at Camp Nerd Fitness, and NF Team members Staci and Jim along with myself put together a quick 5 minute video explaining the ins and outs of (and common problems people have with) bodyweight squats.

Watch the video and check out the mistakes most people are making with bodyweight squats below.

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