Category Archives: Fitness + Fatloss

How This 53-Year-Old Lost Fat, Built Strength, and Kept It Off (Without Starving) Fat Loss Over 50: How Anthony Lost Weight & Built Strength

Fitness + Fatloss

When Anthony, a 53-year-old, told us he wanted to look like Jason Statham, we gave him a plan he didn’t expect: Three workouts per week.A moderate calorie deficit. No complicated macros—just protein and total calories.  Anthony was skeptical. His past weight-loss attempts followed the same frustrating pattern that probably looks familiar if you’re a man looking for fat loss over 50 : Drastically cut calories See quick results Hit a plateau and stall Get frustrated and give up […]

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5 No-Nonsense Ways to Manage Hunger During a Fat Loss Phase

Fitness + Fatloss

Let’s address the elephant in the room: If you’re in a calorie deficit, you might feel hunger at some point. That’s just part of the deal with fat loss. The key isn’t avoiding it, it’s learning how to minimize and manage it so it doesn’t derail you. The difference between successful and failed diets rarely comes down to willpower. It comes down to managing hunger when it comes up so you can stay consistent. Feeling hungry and […]

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10 Best Alternatives to Squats and Deadlifts (Joint-Friendly)

Fitness + Fatloss

Getting leaner doesn’t mean you need to beat yourself up in the gym. When I first started coaching, I thought barbell squats and deadlifts were non-negotiable. I plugged them in almost every client’s workout. But in over 17 years of coaching I’ve learned that while they’re incredible lifts, they’re not required to get strong, build muscle, or drop body fat—especially if you’re over 40. I didn’t remove them from the toolbox. Not every client responds poorly and […]

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“I Hate Exercise”: How One Mom Learned to Work Out Every Day Anyway

Fitness + Fatloss

Eight months ago, Faye joined our coaching program. What she told us on day one is something we hear a lot: “I hate exercise. I want to have a better attitude about it so that I’ll actually do it instead of dreading doing it. I want to learn some general principles about exercise so I can teach my kids how to be healthy with exercise. It’d be great if I could look awesome, but honestly, I just want […]

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Do You Need a Fitness Coach? How to Tell an Information Problem from a Support Problem

Fitness + Fatloss

This past year, I became a complete beginner again. …it didn’t go how I expected. I’ve been a coach for over 15 years. It’s my passion, and why I was hired at Nerd Fitness back in 2018. But my role at Nerd Fitness has grown. These days, I’m not just responsible for our coaching. I’m also responsible for making sure the right people out in the world – the folks we were built to help – can […]

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Too Busy to Work Out? Try This Weekend-Only Workout Plan.

Fitness + Fatloss

It feels like there is an unwritten rule that you have to do most of your training during the week.  In reality, family or work commitments (or both) could mean it’s not the right fit for your life. Take our client, Joshua. Burning the candle on both ends, he was exhausted during the work week and struggling to find time to workout.  “The problem I’m having is working out during the work week. It’s either before or […]

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What Sustainable Fat Loss Really Looks Like (Janet’s 19-Pound Shift)

Fitness + Fatloss

We don’t believe in “hacks” when it comes to fitness. But if there’s one sustainable fat loss insight that could change everything, this might be it. Janet lost ~19 pounds from August to January — without starving herself, obsessing over macros, or cutting out all the foods she loves. What finally clicked for her might change how you approach fat loss too. Janet’s Before: The All-or-Nothing Trap The first rule of fat loss is you need to […]

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The workout we forgot about (it’s time to bring it back 💪 )

Fitness + Fatloss

Do you remember how you ran and played as a kid?​​Whether it was storming castle walls, avoiding lava pits, or cartwheeling down the sidewalk, we weren’t worried about sets, reps, or time-under-tension. We were just having fun in the moment.​When was the last time working out felt like that for you?​For those of us that love strength training, exercise DOES feel this way. We love getting in the gym and crunching numbers and focusing on technique. It […]

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Am I messing up my workout if… 🧐

Fitness + Fatloss

​I’ve gotten a bunch of really great questions recently, and I noticed a theme.​​A lot of them have this undercurrent of “am I doing this wrong?” 🧐 I get it! There’s so much conflicting information out there on the internet, and it gets a lot more clicks to talk about how “You’re ruining your gains if you…” That’s why we’re here. To help you sort the helpful advice from the overblown hyperbole so you’re not constantly second […]

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Feeling Stuck in Your Fitness Journey? Here’s the Fix

Fitness + Fatloss

The first time I counted my macros, I think I lasted six hours. I was 18 years old and bitten by the nutrition bug. I didn’t just want to go deep on being healthier — I wanted to be perfect. Back then, there weren’t apps. Just online tools that now feel laughable by today’s standards. But I used those tools, studied every label, and weighed out my oats like a scientist trying to cure a disease. By […]

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