The Final Information to Rebooting Your Health Journey (5 Steps to Respawn Right this moment!)

Today we’re going to tell you exactly how to get back to your fitness journey.

Regardless of whether you had to “respawn” for the first time or for the 50th time, you are in the right place.

We help people restart their exercise or nutrition routines as part of our 1-on-1 online coaching program … and we’re really darn good at it! Today we’re sharing the same strategies we are using with you.

This time can be different. Find out how an NF coach can help.

Here’s what we’ll cover::

Let us do this.

Why it’s okay to start over

So you’ve already fallen off the car.

Welcome to the club.

It’s called “be human!”

We’re about 7 billion.

How did I know you might have fallen off the fitness cart by now?

Statistically speaking, most people have already given up or missed many of the resolutions set for 2021.[1] Seriously.

However, do not be afraid. Since we treat life in these areas as a video game, we are all very happy with the restart or “respawning”.

First we have to …

Step 1: forgive yourself

I recently heard a podcast interview about a man who had gained a great insight from visiting a therapist.

In particular, her therapist asked her, “Would you talk to someone as you talk to yourself?”

I bet the answer is a resounding “no”.

Nobody deserves this kind of abuse.

We are often our worst critic and our worst enemy:

Do you know that voice in your head calling you a loser or a failure?

Treat it like another person.

You are not required to listen! It’s not you.

“Oh you think I’m a bit of s ** and that’s why I can’t stick to a training routine? I do not agree. I might have some flaws but I’m here still trying. So shut up and get out of my way. “

You are reading this which means you are trying. Forgive yourself. Then go ahead.


Her goal of exercising 2 hours a day and only eating keto failed after three weeks.


You conducted an experiment that did not produce the results you expected.

That is neither good nor bad. Like any other experiment, it’s just … IS.

So write down exactly what your experiment involved.

What did you try to do

  • I would exercise every day.
  • I would run a mile every morning.
  • I would only eat paleo every day.

Take a look at your list: this is a combination of variables that are not appropriate for your lifestyle.

SIDENOTE: I’ve learned from the millions of people who have come through nerd fitness over the past decade. I suspect your experiment didn’t work for one of two reasons:

  1. Your goals were too vague: “I should do more exercise this year” – how long? How often? What kind of exercise?
  2. You tried to change ALL things: eat 1,800 calories a day (instead of your normal 3,000), run 5 days a week (if you don’t exercise at all now), and sleep 8 hours a night (usually you get 5) .


You’re reading this guide, which leads me to believe that you are interested in trying to lose weight and get in shape again.

To avoid getting the same results, we need to change the variables in the experiment to get different results.

You know…

For your next attempt, adjust one of the following variables.

Remember, every good experiment has accurate measurements for its changing factors! You don’t just put “some uranium” in a nuclear reactor. You know the exact amount.

We have to be precise with your variables.

Let me make some suggestions:

  1. Change the exercise variable: Did you really enjoy the exercise you tried? If you discovered that you hate running, great! Never do that again. “Exercise sucks” so I would pick something that you really enjoy.
  2. Try substitution instead of addition: adding a brand new exercise routine to a busy schedule can be a real challenge. Fortunately, you can focus on replacing or adding in a way that doesn’t take up more time: nutrition! How you eat is 80-90% of the weight loss equation, and you are already eating every day. So focus on replacing a vegetable with french fries or swapping sparkling water for soda once a week. You can also keep a grocery journal and change your breakfast twice a week.
  3. Adjust your “winning scenario”: I see. You were able to work out in your home gym for at least an hour during the first few weeks of this year. But THEN … the work got busy. And you only had 30 minutes, which wasn’t enough time to complete your workout. So why not set the winning scenario to “30 minutes” or “15 minutes” or simply to “1 exercise”? Lower the rod!

This is a 10 year journey that we are on here. So the exercise itself is nowhere near as important as building a workout routine that fits into your life. Lower the bar on a winning scenario.

example: Unrolling your yoga mat for 1 set of 1 exercise counts as a win. It doesn’t matter if you’ve been exercising for a full hour or just 5 minutes of pushups. It all matters.


If you play a challenging video game you will die. A lot of. (I literally died thousands playing Hollow Knight, one of my favorite games in the recent past).

What happens after you die in a game?

You respawn and try again!

You have learned a new tactic or pattern. You have a new technique. You have revealed a secret. Or you just got better. So you try again.

And again.

And again.

What if you finally succeed?

Nirvana. Glorification. Pure joy.

There is no shame when it comes to weight loss. We have hundreds of stories of people who kept failing, but kept reading and trying and eventually – something clicked.

And this next attempt changed her life path. Like Joe who tried weight loss like a dozen until he changed the correct variable and got results:

Try again today.

When you restart your fitness journey, keep the following in mind:

  1. Change your nutritional variable – Try calorie counting instead of paleo or vice versa.
  2. Change your training variable – Try strength training instead of running.
  3. Focus on building the routine by making the “win scenario” super small.

Write down your plan and start executing.


I know hacking your experiments to get better data isn’t exactly “scientifically smart” or “morally responsible,” but I’m the one writing this email and I have more important things to say. So you just have to take care of it.

Once you’ve started your new experiment, here’s how you can stack the deck in your favor:

# 1) Write everything down. Write down your workouts. Write down what you eat. Treat it like a science experiment and you will collect data! Plan ahead. Be PRO-active (“I’m doing strength training A at 4 p.m. and tonight I have fried chicken and asparagus wrapped in bacon) instead of RE-active (“ What should I do for sport now? ”And“ Ah, what’s for dinner ? Oooh, Burger King! “)

# 2) Recruit allies for your team. Don’t go alone as you are more likely to succeed due to the people you hang out with and hang out with. So recruit allies. Spend more time with healthy people who empower you (also virtually) instead of unhealthy people who empower and pull you down. Join an ongoing group online. Find an “Accountabilibuddy” or someone you can check in with.

# 3) Hire a professional. There are two types of coaches that are worth the investment:

  • A personal trainer if you want to improve your form on certain exercises such as Olympic lifts, squats, deadlifts, etc. A personal trainer can be good for people who need accountability from someone they paid to hit the fitness center. To be honest, given the ongoing pandemic, gym availability and safety can be affected or affected.
  • An online coach who represents mobile, global responsibility. I’ve had a coach for 6 years and it changed my life. Knowing that I have to follow an exercise and nutrition strategy every day is groundbreaking.

Come back to the fight

An old mandrill named Rafiki once taught me, “Yes, the past can hurt. But you can either run away or learn from it. “

Okay, so maybe he taught Simba that in The Lion King, but I learned the same lesson too:

To recap:

Forgive yourself. You wouldn’t talk to someone else the way you talk to yourself, so you have goddamn compassion. You try

Identify which experiment you have just tried. Write down what you think has gone wrong in the past few weeks. Congratulations – you found a strategy that isn’t working.

Choose a new path and try a different variable. A good scientist will meticulously keep track of your data and write down your hypothesis. I would change one of the following:

  • Exercise: Do less – focus on building the routine and doing it consistently.
  • Diet: change less. If you couldn’t stick to a diet for 3 weeks, it was too restrictive. Try another way.
  • Win a scenario: Don’t let “perfect” become the enemy of “good”.

And then try again.

If you need help here, today I have two perfect ways to get you back.

# 1) If you want a step-by-step guide If you know how to lose weight, eat better, and get stronger, read our killer 1-to-1 coaching program.

Many of our clients have resurfaced for years, and it wasn’t until they worked with a trained professional that they finally learned how to sustain progress.

Our coaching program changes lives. Find out more here!

# 2) If you want an accurate blueprint to get in shape, check out NF Journey. Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

There is also a nice shiny button that you can press so you can come back in our app anytime! No judgment, always restart.

Try your free trial here:

Okay, that does it for me today.

For the rebellion!


PS: If you want more tips and tricks on how to stick to your goals this year, check out 5 Hacks That Can Help You Develop Healthy Habits With Effortlessness in 2021.


Photo quote: Oh my gosh! Turn me off, The Iron Giant. “Hello, old friend. Is he ready for me “, Happy Halloween !!, At the blacksmith’s (part 2), Medieval blacksmith

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