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  • The “Yes And” Rule | Nerd Fitness

    The “Yes And” Rule | Nerd Fitness


    A few years back, I attended my friend Nick’s blowout 40th birthday party.

    As part of the celebration, he hired an improv comic, and we all had to participate in learning improv comedy.

    (I just felt the collective shiver of all the introverts reading this newsletter).

    We started tossing out fun scenarios and scenes to participate in, and we learned about the most important rule of Improv: “Yes and.”

    Two simple words, and the foundation for all of improv comedy:

    Whenever somebody comes up with a scene, sentence, or situation, the ONLY acceptable response is: “yes and”

    • Yes: Acceptance! I accept and acknowledge that whatever the situation is, no matter how absurd, to be true.
    • And: build! Like a tennis match, after your improv partner hits the ball to you, your job is to hit it back! Building on the situation or scene.

    For example, if your improv partner says, “I’m a space pirate” your response could be:

    • “Yes, and I’m the space police, you’re under arrest!”
    • “Yes, and I’m a first mate looking for a new crew, this is perfect!”
    • “Yes, and my name is Captain Hook, welcome to Pirates Anonymous.”

    The “yes and” rule is so crucial, because there’s nothing worse than a bad improv partner!

    Kind of like Liam Neeson in ​this short sketch​ with Ricky Gervais, (I laugh every time):

    The Yes And Rule for Life

    As a former overachieving “gifted child” who has quite the negative inner critic, I’ve worked hard on incorporating “yes and” into my life.

    The “yes” part is built around acceptance, which is something I’ve spent the past two years working to embrace.

    Check out my past essays on ​Acceptance​ and ​Wabi Sabi​ for more.

    It’s the “and” part I’ve focused on lately.

    As Dr. Kristen Neff points out on in her book ​Self-compassion​, life is complex and so are humans:

    “Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.

    Discriminating wisdom recognizes complexity and ambiguity.”

    Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.

    So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.

    Author F. Scott Fitzgerald once said:

    The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.

    One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.

    This is my task for you today.

    Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?

    Nothing is as simple as it seems.

    Life is hard, and change is hard. AND you’re a good person who’s trying.

    Which means there’s hope. And ​hope is the warrior emotion​.

    Also, please go watch that ​Liam Neeson skit​.

    You’re welcome.

    -Steve

    PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching. ​Click here for more details​.



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  • How Your Workouts Can Influence Your Genes » Go Fitness PRO

    How Your Workouts Can Influence Your Genes » Go Fitness PRO


    Epigenetic Fitness: We’ve all heard the phrase “you can’t change your genes.” But what if we told you that the way you move, sweat, and train can actually influence how your genes express themselves?

    Welcome to the world of epigenetic fitness — the emerging science of how exercise affects your DNA without changing the genetic code itself. It’s not science fiction. It’s cutting-edge biology with massive potential for your health, longevity, and performance.

    Let’s dive into how epigenetics works — and how your workout routine can quite literally switch your best genes on.

    🧬 What Is Epigenetics?

    Epigenetics is the study of how your behaviors and environment affect the way your genes function. While your DNA sequence stays the same, epigenetic “tags” determine which genes are turned on or off.

    These tags don’t rewrite your code — they influence it.

    Think of your genome like a piano. Your genes are the keys. Epigenetics is the sheet music telling you which keys to press — and in what order. And exercise? It’s a powerful conductor that can rearrange that music.

    🏋️ How Does Exercise Influence Your Genes?

    Physical activity has been shown to create epigenetic modifications, especially in tissues like muscles, fat, and even the brain. When you work out, your body releases certain enzymes and molecules that influence gene expression.

    Here’s what’s happening under the hood:

    • Methylation Changes: Exercise can add or remove “methyl groups” to parts of your DNA. These affect whether a gene is active or silent.
    • Histone Modification: Histones are proteins your DNA wraps around. Movement can alter how tightly DNA is packed, making it more or less available for gene expression.
    • Myokine Release: Muscles release these molecules during exercise, sending signals to your brain, immune system, and even your gut — triggering epigenetic changes.

    🧠 What This Means for Your Health

    Epigenetic fitness isn’t just about looking good — it’s about changing your biology from the inside out.

    Epigenetic Fitness

    Here are a few mind-blowing benefits linked to exercise-driven epigenetic changes:

    • 🔥 Improved Fat Metabolism
      Genes that help break down fat become more active with regular HIIT and resistance training.
    • 🧬 Cellular Anti-Aging
      Exercise helps maintain the length of telomeres — protective caps on your DNA that shorten as you age.
    • 🧠 Better Brain Function
      Certain workouts can trigger the expression of genes involved in neuroplasticity, memory, and learning.
    • 🛡️ Disease Prevention
      Epigenetic changes from exercise may reduce the risk of cancers, type 2 diabetes, and even depression.

    🏃 What Type of Exercise Is Best?

    The great news? All exercise helps — but different styles affect different genes. Here’s a quick guide:

    Workout Style Epigenetic Benefit
    HIIT (High-Intensity Interval Training) Boosts fat-burning and longevity genes
    Strength Training Stimulates muscle-regenerating gene activity
    Steady-State Cardio Helps reduce inflammation-related gene expression
    Yoga & Breathwork May influence stress-related genes via the vagus nerve

    🧬 Bonus Tip: Variety is key. Mixing cardio, resistance, and mindfulness-based movement gives you a full-spectrum epigenetic boost.

    🥗 Lifestyle Factors That Support Epigenetic Fitness

    Fitness alone is powerful, but when paired with healthy lifestyle choices, its effects are amplified:

    • Nutrition: Foods rich in antioxidants (like berries and leafy greens) support methylation.
    • Sleep: Deep sleep enhances DNA repair and hormonal balance.
    • Stress Management: Chronic stress can cause harmful gene expression — offset it with meditation or grounding.
    • Environmental Toxins: Avoiding processed foods and pollution can protect beneficial epigenetic changes.

    🚀 The Future of Fitness Is Personalized

    As epigenetic testing becomes more affordable, we’re moving into an era of bio-customized fitness. Soon, your training plan might be based not just on your goals — but on your genes and how they respond to different types of movement.

    Until then? Know this: every workout you do is shaping your genetic future. You’re not just building muscle — you’re building a better biological blueprint.

    Epigenetic Fitness

    ✨ Final Thoughts

    The power to influence your health doesn’t lie solely in your DNA — it lies in your daily decisions. Epigenetic fitness shows us that we are not stuck with the hand we’re dealt. We’re sculptors of our own biology. The brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.

    So lace up those shoes, hit that mat, or lift that weight — and remember: you’re not just working out. You’re rewriting your genetic story.

    Want more content like this? Subscribe to the blog or drop a comment below about your favorite “epigenetic” exercise!



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  • Unlocking Peak Performance with Circadian-Based Training » Go Fitness PRO

    Unlocking Peak Performance with Circadian-Based Training » Go Fitness PRO


    In the ever-evolving world of fitness, personalization has become the gold standard. From DNA-based diets to AI workout apps, we’re all chasing that sweet spot where effort meets efficiency. But what if the secret to better workouts isn’t just what or how you train—but when you train? Welcome to Chrono-Fitness, the cutting-edge approach to exercise that aligns your workouts with your body’s natural rhythm—your circadian rhythm.

    Chrono-Fitness
    Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com

    ⏰ What is Chrono-Fitness?

    Chrono-Fitness is a form of circadian-based training that adapts your workout schedule to your body’s internal clock. This rhythm governs everything from your energy levels and hormone production to metabolism and sleep cycles. By syncing exercise with these natural patterns, Chrono-Fitness aims to help you:

    • Boost performance
    • Enhance recovery
    • Improve fat burning
    • Support hormonal balance
    • Reduce injury risk

    Think of it as biohacking your workout calendar—no fancy tech required.

    🧠 Why Does Timing Matter?

    Our bodies are not static. They operate on a 24-hour internal cycle known as the circadian rhythm, influenced by light exposure, sleep, meal timing, and activity. Here’s how this rhythm impacts your fitness:

    • Morning (6 AM – 9 AM): Cortisol levels are high, giving you alertness and motivation. This is a great time for low- to moderate-intensity cardio, yoga, or stretching.
    • Late Morning to Early Afternoon (10 AM – 2 PM): Core body temperature begins to rise, improving muscle function and coordination—ideal for skill-based training or strength work.
    • Afternoon (3 PM – 6 PM): Peak strength, flexibility, and reaction time. This is often the best window for high-intensity workouts or heavy lifting.
    • Evening (7 PM – 9 PM): Melatonin begins to rise. Light stretching, walking, or restorative yoga can help ease into sleep.
    Chrono-Fitness
    Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com

    Research shows that people tend to perform better in the late afternoon due to increased body temperature and blood flow, but everyone has a slightly different rhythm. The key is tuning into your own.

    🧬 Chronotype: The Personal Side of Chrono-Fitness

    Everyone’s circadian rhythm isn’t exactly the same. Some of us are early birds, others night owls—and most fall somewhere in between. This is known as your chronotype, and understanding it is crucial for customizing your training schedule.

    • Larks (Morning people): Best suited to training early in the day.
    • Owls (Night people): Perform better in the late afternoon or evening.
    • Third birds (In-betweeners): Have more flexibility, peaking in mid-morning or mid-afternoon.

    Apps like Rise, Timeshifter, or even sleep trackers from Whoop or Oura can help you identify your chronotype and monitor your body’s rhythms over time.

    🏋️‍♀️ Sample Chrono-Fitness Plan

    Here’s a sample week broken down by time-based training focus:

    Day Morning Afternoon Evening
    Monday Light cardio + mobility Strength training Breathwork + foam rolling
    Tuesday Yoga HIIT Short walk + stretching
    Wednesday Rest or light cardio Core work + balance drills Meditation
    Thursday Brisk walk or jog Powerlifting or CrossFit Cold shower + journaling
    Friday Pilates or bodyweight flow Circuit training Early dinner + sleep prep
    Saturday Rest Group sport or hike Movie night
    Sunday Mobility work Sauna or active recovery Digital detox

    Adjust this based on your chronotype and personal goals.

    💡 Tips to Start Your Chrono-Fitness Journey

    1. Track your energy: Keep a journal or use a tracker to log how you feel at different times of the day.
    2. Experiment: Try the same workout at different times and compare your performance and mood.
    3. Listen to your body: If a 5 AM workout leaves you drained, it’s probably not your rhythm.
    4. Avoid extremes: Overtraining late at night can disrupt sleep, while fasting workouts in the morning may be counterproductive for some.
    5. Stay consistent: Your body loves routine. Sync your workouts, meals, and sleep for best results.
    woman wearing black bra and pants on top of the mountain near lake
    Photo by Tembela Bohle on Pexels.com

    🔮 The Future of Fitness is Rhythmic

    Chrono-Fitness is not a gimmick—it’s a science-backed method that’s slowly making its way from elite athlete programs to everyday routines. As wearable tech continues to evolve and more research emerges, tailoring your workouts to your circadian rhythm might just be the edge you’ve been missing.

    If you’re chasing performance, longevity, or just more enjoyable workouts, it’s time to start asking not just how or why—but when.



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  • How To Start Powerlifting – Kafui Fitness

    How To Start Powerlifting – Kafui Fitness


    Views expressed in this article may or may not express that of Kafui Fitness

    Powerlifting is a sport that’s been around for a long time. It is growing in popularity due to its simplicity and the fact that it in Raw it releatively doesn’t require much equipment. Powerlifting is a strength-based sport that involves three lifts: squat, bench press, and deadlift. The goal of powerlifting is to lift the most amount of weight possible while maintaining proper form in each lift.

    Powerlifting can be done either competitively or recreationally (or both). If you’re interested in how to start, read on! 

    Why should you start powerlifting?

    There are many benefits of powerlifting for beginners. It’s a great way to build muscle and get stronger quickly because using heavy weights causes your body to work harder than it would with lighter weights. Plus, it can help improve your posture and prevent injuries in everyday life, since it’s a type of strength training that focuses on all the major muscle groups. Additionally, this sport is a great way to improve your self-confidence and manage stress levels. 

    Learn the basics

    The powerlifting movements are the three exercises that comprise this sport: the squat, bench press and deadlift.

    The squat is an exercise that works your lower body by bending your knees and going through a deep bend with good technique. The bench press works your upper body by pressing weight off of your chest after lying down on a flat surface (the bench). The deadlift is an exercise that targets both your lower and upper body by lifting weights off the floor while keeping good posture and technique throughout the movement.

    The squat, bench press and deadlift are often used as a way to measure your strength as a powerlifter. These exercises are commonly used in competitions where athletes compete against each other for bragging rights on who can do the most reps with the heaviest weight possible.

    If you’re just starting out and want to learn the technique of these exercises, it’s best to find a qualified coach or trainer who can help you perfect them. If you don’t know where to start, check out your local gym or find classes that teach weightlifting.

    Join a gym

    While you could technically do bodyweight exercises at home, it’s not the same as having access to equipment. You need to be able to use free weights and machines at a gym if you are serious about powerlifting. It’s also important that the gym has a coach who can help you make sure your form is correct and help guide your training program.

    If you don’t have access to a gym, there are plenty of bodyweight exercises you can do that will help build strength for powerlifting. For example, pushups and pullups are both great for building up your chest and back muscles so that you can lift more weight when it’s time to deadlift.

    Keep a training log and track your progress

    A training  log is a document that contains information about your workouts. A training log can be helpful for many reasons, including:

    • You can use it to track your progress and see how much you’ve improved over time

    • You can use it to find out which exercises and reps are most effective for building strength in particular muscle groups
    • It helps motivate you by showing how much progress you’ve made since starting powerlifting.

    Keep in mind that there’s no ‘’right’’ way to keep a training log – you just need what works best for your own circumstances. For example, some people like using spreadsheets or mobile apps while others prefer writing things down by hand with pen and paper. 

    Eat, eat, eat 

    As a powerlifter, you’re going to need to eat. A lot. The more muscular you become, the more energy you’ll need to fuel your workouts and recover from them. Think of food as fuel for your body—you should eat enough calories every day so that your body has what it needs to grow muscle at an optimal rate.

    For example: if someone tells you that they want to lose weight but don’t have time for exercise or meal prep because they’re too busy working and taking care of their family, then that person probably isn’t going to be able to lose weight effectively.

    So how many calories should you consume per day? That depends on many factors (your age, gender) but for most people who are looking into starting powerlifting training as a beginner level athlete it’s recommended to eat between 2-3 grams of protein per kilogram of bodyweight each day (or 1-1/2 grams per pound). If you’re brand new then stick with the lower end while gradually increasing over time until reaching 6g/kg/bw which is recommended by the International Powerlifting Federation (IPF).

    Take recovery and mobility seriously

    Recovery and mobility are two things that you should take seriously as a powerlifter. A lot of people don’t talk about it, but it’s one of the most important things for lifters to focus on.

    Let’s start with recovery. Recovery is necessary for growth, especially to those who lift heavy weights or do high volume training programs like 5x5s or 10x3s. Without proper sleep and nutrition, your body won’t have enough energy to recover from hard sessions in the gym and grow stronger.

    As far as mobility goes, good flexibility and muscle balance will help prevent injuries while lifting heavy weights. It’ll also help you perform better overall by allowing you to move more efficiently through ranges of motion (ROM) when performing exercises like squats or deadlifts. So if you’re looking to get bigger and stronger, make sure you’re getting enough sleep and are eating a healthy diet. 

    If you want to get serious about powerlifting, hire a coach. A coach will help you avoid injuries and progress faster. You’ll learn from someone who knows what they’re doing and has experience working with people of all ages and levels of fitness.

    A good coach can also help with nutrition, recovery, mobility, and other aspects of training that aren’t as easy for beginners to figure out on their own. Finally, having someone to keep you motivated when it gets hard and discouraging will make your training much more effective!

    Conclusion

    If you’re looking to get started in powerlifting, these tips should put you on the right track. Remember to focus on the basics, keep track of your progress, and find a coach who can help you along the way. Nutrition and recovery are also key components of any successful powerlifting journey – make sure you’re taking care of your body both inside and outside of the gym. With some dedication and hard work, you’ll be hitting PBs in no time!





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  • A Balanced Ayurvedic Approach to Movement & Vitality » Go Fitness PRO

    A Balanced Ayurvedic Approach to Movement & Vitality » Go Fitness PRO


    In a world full of fitness fads and extreme workout plans, Ayurveda offers something refreshingly balanced—Tridoshic Fitness, a holistic way to move your body in tune with nature, energy, and inner balance. Whether you’re a die-hard yogi, a gym-goer, or simply looking for a mindful way to stay fit, understanding the Tridoshic approach can bring more longevity and harmony to your routine.

    Tridoshic fitness

    🌿 What Is “Tridoshic” in Ayurveda?

    Ayurveda, the ancient Indian system of wellness, teaches that every individual is made up of three primary energies or doshas: Vata (air + ether), Pitta (fire + water), and Kapha (earth + water). Most people are dominated by one or two doshas, but some have a relatively even distribution—these are known as Tridoshic individuals.

    However, Tridoshic Fitness isn’t just for the perfectly balanced. It refers to a fitness approach that nurtures all three doshas, helping anyone maintain equilibrium regardless of their constitution.

    💪 Why Tridoshic Fitness Works in 2025

    In today’s fast-paced, tech-driven world, the mind and body are often pulled in conflicting directions. Tridoshic Fitness counters that by:

    • Encouraging sustainable, non-extreme exercise habits
    • Supporting mental clarity and emotional grounding
    • Respecting natural energy fluctuations (circadian and seasonal)
    • Preventing burnout and overtraining

    It’s not about going harder—it’s about going smarter, in rhythm with nature and your body.

    🧘‍♂️ The Tridoshic Fitness Pillars

    Let’s break down what Tridoshic Fitness looks like in practice.

    1. Balance Between Strength, Flexibility, and Endurance

    A Tridoshic workout week will usually include:

    • Strength training (to stimulate Kapha)
    • Cooling cardio or swimming (to balance Pitta)
    • Mobility & breathwork (to soothe Vata)

    You don’t overdo one area—you integrate them all gradually and mindfully.

    2. Movement for Mind and Body

    Tridoshic Fitness recognizes that mental health and physical health are connected. That’s why yoga, walking in nature, and mindful movement are staples.

    Tridoshic fitness
    • Yoga poses like Trikonasana (triangle pose), Tadasana (mountain pose), and Virabhadrasana (warrior poses) are grounding, energizing, and balancing across all doshas.
    • Breathing techniques like Nadi Shodhana (alternate nostril breathing) help restore doshic balance and calm the nervous system.

    📅 Sample Weekly Tridoshic Fitness Routine

    Day Morning Evening
    Monday Yoga flow + breathwork Light walk + herbal tea wind-down
    Tuesday Strength training Meditation or guided Nidra
    Wednesday Swimming or cycling Journaling + Abhyanga (oil massage)
    Thursday Pilates or functional fitness Reading + breathwork
    Friday Light jog + sun salutation Digital detox + stretch
    Saturday Hike or group dance class Restorative yoga
    Sunday Gentle yoga or Tai Chi Sauna or self-massage

    You don’t need to push every day—balance is the goal. You’re cultivating ojas (vital energy), not depleting it.

    🔄 Tridoshic Fitness and the Seasons

    Ayurveda teaches that fitness routines should shift with the seasons:

    • Spring (Kapha season): More dynamic, fat-burning workouts to offset heaviness.
    • Summer (Pitta season): Cooling, moderate routines—avoid overheating.
    • Autumn/Winter (Vata season): Gentle, grounding, and warming movements.

    A Tridoshic person benefits from tuning into these seasonal cues, adjusting their intensity and type of movement accordingly.

    🔥 Benefits of a Tridoshic Fitness Approach

    • 🧠 Mental clarity without burnout
    • 💪 Physical strength without stiffness
    • ❤️ Emotional resilience through movement
    • 🕊️ Harmonized energy levels throughout the day
    • 🌙 Improved sleep and digestion

    This is long-term wellness, not a short-term fix. It’s not about chasing a six-pack—it’s about building a life where movement supports joy, health, and peace.

    💡 Final Thoughts: Fitness as Self-Care, Not Self-Punishment

    In Ayurveda, movement is seen as a way to balance prana (life force)—not to punish the body or chase perfection. Tridoshic Fitness invites you to stop measuring your health in pounds or reps and start feeling it in presence, strength, and stillness.

    Whether you’re already active or just getting started, you can embrace this gentle, wise system of fitness that honors the whole you—body, mind, and soul.

    Ready to try Tridoshic Fitness? Start by tuning into how you feel after different types of movement. Then slowly build a rhythm that nourishes—not exhausts—you.



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  • Growth over Comfort | Nerd Fitness

    Growth over Comfort | Nerd Fitness


    Stephen Wilson Jr. was a scientist working for Mars, Inc. (Yeah, the Candy company).

    One day, his boss pulled him into an office and said something that changed his life:

    “Stephen, you’re about to get promoted.”

    Normally a cause for celebration, this was instead meant as a warning by his boss.

    In a past life, Stephen had been a guitarist in a small indie rock band. He also spent his evenings writing songs.

    His boss knew Stephen was a damn good songwriter, and where he really belonged.

    He told Stephen about the golden handcuffs:

    “You’re in line for a promotion and they’re grooming you for the next level.

    And you’re kind of at a crossroads.

    Because if you take [the promotion], like I took it 30 years ago, your dreams of being a songwriter, they’re gonna be gone. This is going to consume every bit of you.

    Right now you can write songs and do this job, but 6 months from now I’m not sure you’re gonna be able to. So I just want to give you a warning.”

    That tiny voice in Stephen’s head, that had been there for years and years, started to get louder.

    6 weeks later, with that inner voice now at a deafening volume, he put in his 2 weeks notice, which confused everyone (except his boss and his wife).

    He started bartending and waiting tables to make ends meet while honing his craft, trying to get publishing deals in country music…while getting rejected for not writing ​“bro country” songs​:

    He was told, “you write REAL songs. We can’t do nuthin’ with that…”

    Years later, after some modest success writing songs for other musicians, he finally worked up the courage and experience and clout to start recording his own songs.

    And last year, he finally put out his debut album, Son of Dad, which Rolling Stone called one of the best albums of 2023.

    Recently, Stephen put out a ​jaw-dropping cover of Ben E. King’s “Stand By Me,”​ which I have listened to approximately 10,000 times over the past month.

    (Seriously, please watch this video. It’ll give you goosebumps!).

    Golden Handcuffs vs Uncomfortable Expansion

    From 2008-2010, I also lived a dual life.

    I had my day job at Sixthman, helping promote and produce floating music festivals. But I also spent my nights and weekends working on a little website helping nerds get fit.

    My boss April and my mentor Andy (who owned the business) both knew where my heart was; they encouraged me to chase the uncomfortable future of trying to make Nerd Fitness into my career.

    16 years later, we’re still going strong!

    In Oliver Burkeman’s ​Four Thousand Weeks​, he encourages us to ask a specific question when making decisions in life:

    “Where in your life or your work are you currently pursuing comfort, when what’s called for is a little discomfort?”

    Asking ourselves “what would make me happiest” will most likely lead us towards the short term, comfortable, safe option.

    Instead, we should be thinking which path will make us GROW as a person, or which version will cause us to SHRINK each week. We probably, deep down inside, know the answer to the question, if we have the courage to ask it.

    Burkeman’s advice:

    “Choose uncomfortable enlargement over comfortable diminishment whenever you can.”

    Yep, sometimes chasing “uncomfortable enlargement” doesn’t result in a songwriting deal, or a successful business. I’ve chosen the uncomfortable path and sometimes things don’t work out. But that’s part of the process, and at least it removes the potential for unhealthy regret!

    Which brings me to today’s mission.

    Let’s get comfortable with being uncomfortable

    Let’s chase uncomfortable expansion in 2025.

    • When we strength train, we force our muscles to get uncomfortable by lifting heavier and heavier weight – they respond by growing and adapting.
    • If we use food as a coping mechanism when we’re sad or angry or bored, addressing our relationship with food can be uncomfortable.
    • When we have uncomfortable conversations, we can finally deepen our relationships or stand up for the things that are important to us.

    In 2025, let’s ask the question:

    Where in your life are you snugly living in comfort and safety, when deep down you know the path of “uncomfortable enlargement” is what you really need to grow and help you get what you really want?

    You might not need to quit your job immediately, or go all-in on a new goal or change…

    But it could be worth asking yourself that uncomfortable question.

    Life is hard, and change is harder.

    Uncomfortable.

    Scary.

    Messy.

    But if you’re willing to say NO to comfort, it might be exactly what you need.

    -Steve

    PS: ​We’re doing a free 5-day workshop​ for people who are looking to build new habits that actually stick in 2025, it starts in a few days!



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  • Ancient Wisdom for 21st Century Wellness » Go Fitness PRO

    Ancient Wisdom for 21st Century Wellness » Go Fitness PRO


    Sushruta Holistic Healing: In an age dominated by AI-powered health apps, rapid diagnostics, and pharmaceutical fixes, it may seem surprising that one of the greatest inspirations for holistic healing comes from a figure who lived over 2,000 years ago—Sage Sushruta, often called the Father of Surgery. But dive into his teachings, and you’ll find ancient principles that are more relevant today than ever.

    Sushruta holistic healing

    The Sushruta Samhita, his foundational Ayurvedic text, is a goldmine of knowledge—not just on surgery and anatomy, but also on prevention, balance, and the intimate connection between body, mind, and environment. Here’s how Sushruta’s wisdom still guides us toward truly holistic healing in the 21st century.

    🌿 1. The Body as a Whole, Not Just a Collection of Parts

    Modern medicine is highly specialized—cardiologists for the heart, neurologists for the brain, dermatologists for the skin. While specialization has its merits, it often overlooks the interconnectedness of our bodily systems.

    Sushruta viewed the body as a complex web of systems, where physical, mental, emotional, and even spiritual health were deeply intertwined. He wrote about the importance of maintaining balance between the three doshas (Vata, Pitta, and Kapha), the dhatus (tissues), and srotas (channels). Healing wasn’t about treating symptoms; it was about restoring equilibrium.

    👉 Modern takeaway: Treat root causes, not just surface symptoms. Adopt integrated care models that respect body-mind connections.

    🧘 2. Prevention Over Cure

    Centuries before “preventive medicine” became a wellness buzzword, Sushruta emphasized the importance of daily routines (Dinacharya), seasonal practices (Ritucharya), proper diet, and mental hygiene to prevent illness.

    He believed health wasn’t just the absence of disease, but the presence of balance and vitality. This proactive model is something today’s reactive, illness-driven healthcare system desperately needs.

    👉 Modern takeaway: Build habits that support immunity and vitality—think regular sleep, balanced nutrition, daily movement, and stress regulation.

    🧠 3. Mental Health Matters

    Sushruta didn’t separate the body from the mind. He spoke of sattva (mental clarity), rajas (activity), and tamas (inertia), the three gunas that shape mental states. He understood that emotional imbalance could trigger physical disease—and vice versa.

    His texts also detail approaches for anxiety, insomnia, depression, and trauma using herbs, breathwork, meditation, and lifestyle correction.

    👉 Modern takeaway: Holistic healing must include mental and emotional health, not just physical recovery.

    🔍 4. Surgery as a Spiritual Science

    While best known for his surgical innovations—including early techniques for rhinoplasty (nose reconstruction), suturing, and removal of tumors—Sushruta didn’t view surgery as a purely mechanical act. For him, it was a sacred duty performed with focus, purity, and compassion.

    He described over 120 surgical instruments, inspired by nature (like the beak of a bird or claw of a lion), and trained his students to master dissection and observation before ever touching a patient.

    👉 Modern takeaway: Even the most technical aspects of healing should be carried out with ethics, mindfulness, and a deep respect for life.

    🌎 5. Healing in Harmony with Nature

    Sushruta’s healing methods revolved around the cycles of nature—day and night, the seasons, even planetary shifts. Treatments were adjusted based on climate, environment, and constitution (Prakriti).

    This eco-sensitive mindset is profoundly relevant as we face rising chronic diseases caused by urban living, poor air, digital overload, and seasonal disconnect.

    👉 Modern takeaway: Reconnect with nature—eat seasonally, get morning sun, walk barefoot, follow natural sleep cycles.

    🧬 6. The Importance of the Practitioner’s Character

    Sushruta didn’t just list qualifications in terms of skill. He emphasized compassion, calmness, discipline, cleanliness, and humility in a healer. The energy of the practitioner was seen as equally important as the treatment itself.

    👉 Modern takeaway: Holistic healing begins with the healer. Whether doctor, coach, or therapist, their emotional state and presence matter.

    🕉️ Final Thoughts: Timeless Wisdom for a Modern World

    Sushruta’s teachings remind us that true healing goes beyond prescriptions and surgeries. It lies in creating a life of balance—in mind, body, lifestyle, community, and connection to nature.

    As healthcare slowly shifts toward a more holistic, integrative model, Sushruta’s ancient wisdom shines like a guiding light—timeless, powerful, and profoundly human.

    In 2025 and beyond, healing isn’t just about fixing what’s broken. It’s about remembering what’s whole.



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  • What’s different this time? | Nerd Fitness

    What’s different this time? | Nerd Fitness


    Today is the most hope and optimism-filled day of the year.

    That’s great!

    Whatever goals or resolutions you’ve set for yourself, I’m excited for you!

    We’re all trying to better ourselves, and even though things haven’t worked out the way we wanted them to in the past, we hope this time will be different.

    Musician Nick Cave describes hope as “optimism with a broken heart,” and I think that’s beautifully accurate. We’re all trying to be different when change is so damn hard.

    If you’re trying to build a new workout habit or change the number on the scale this year, I salute you. Setting a goal to change is very commendable.

    But to give ourselves the best chance of accomplishing our goal, we must combine the goal with some self-reflection and self-awareness.

    Here are TWO questions to ask yourself as we begin 2025…

    Question 1: What’s different this time?

    I’m proud of you for starting again.

    But what’s different about this attempt?

    If you do what you’ve always done, you’ll get what you’ve always got.

    The best predictor of future behavior is past behavior.

    If you pick the same goal or strategy that you tried (unsuccessfully) in the past, the end result will be the same: another lost year of “why can’t I get my act together?”

    So, be deliberate about what’s different this time!

    Don’t just “go on XYZ diet” or “give up all sugar forever” or “train for a marathon” again, especially if you’ve tried those things before and couldn’t stick with them.

    Something has to be different this time:

    • Make fewer changes.
    • Pick ONE goal and focus on it.
    • Pick a different workout routine.
    • Pick a different diet or nutrition change.
    • Pick a different time of day to work out.
    • Recruit a friend to join you so you’re not doing it alone.
    • Make your new desired behavior ​beneficial or necessary​.

    Prove to yourself you’ve learned something from your past attempts. Don’t let past failures be in vain – they showed you what doesn’t work for you.

    Try something different this time!

    Question 2: What are you afraid of?

    You’re full of momentum right now, and that’s great.

    But three weeks from now, life will happen, and something will go wrong.

    What has been your tendency when this happens in the past?

    We ask every ​NF Coaching Client​ before they start, “What are you most nervous about?”

    That answer is something they’re aware of as a result of their past attempts:

    Are you going to get busy and decide “to take a break until things slow down?” Great! Now you know when that little voice in your head says this, you can prepare for it, plan to do something differently, and decide that you don’t have to listen to that voice in your head.

    Are you going to have one bad day and go totally off the rails? Great! Now you know that when you have one bad day, you can forgive yourself, not look back in anger or guilt, and get right back on track.

    Are you going to give up even though you really really really want to push through? Great! This happens to all of us when motivation wanes after a few weeks. Consider ​adding a Ulysses Pact​ to guard against your weaknesses or making a bet with a friend to keep you accountable.

    NF Coach Matt Myers was recently on the ​Mental Golf Podcast with Josh Nichols​ – and at the 24:30 mark in the episode, Matt pointed out something to Josh that surprised him:

    “You told me before you started, ‘I know I’m going to come out of the gates HARD, but about 3 weeks in, I’m going to burn out and disappear.’

    And I said, ‘Thanks for letting me know,’ and I had all these alarms and alerts ready to check in with you repeatedly around the 21 day mark!”

    Josh had the self-awareness to know where he would screw up in the future, he and Coach Matt planned for it, and got over the hump together.

    Since then, they’ve worked together for two months (and counting), and Josh has only missed a single day of checking in and missing one day didn’t cause Josh’s normal “all-or-nothing” behavior to kick in!

    This time CAN be different

    We all set out to change, and even when we’re self-aware…

    We often bite off more than we can chew:

    Our goals and hopes often exceed the reality that we’re fallible, busy, complicated humans living unpredictable lives.

    That’s okay!

    If we’re aware of these things, if we can try differently…then even if this next attempt doesn’t work either, we can remove that strategy from the list of potential successful paths, and try again.

    That’s all life is anyway: try, fail, adjust, restart.

    -Steve

    PS: If you don’t want to go on this journey alone, I’d be honored if you check out ​the NF Coaching Program​.

    Our coaches are awesome and we’d love to help you reach your goals. We’ve had a TON of sign-ups these past few days, which has me really excited to help so many new people.



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  • Rewire Your Brain to Improve Physical Performance » Go Fitness PRO

    Rewire Your Brain to Improve Physical Performance » Go Fitness PRO


    “The body achieves what the mind believes.” Science is proving that physical performance starts in the brain.

    What if your brain was the key to leveling up your fitness? Welcome to the world of neuroplasticity—the brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.

    🧬 What Is Neuroplasticity?

    Neuroplasticity refers to your brain’s ability to form new connections, learn, and adapt over time. While this concept is often linked to learning and injury recovery, it also plays a huge role in improving your physical performance, coordination, and athletic potential.

    By strengthening the neural pathways between your brain and body, you can make movements more efficient, reduce injury risk, and even speed up recovery.

    🧠 The Brain-Body Connection: Movement Starts in the Mind

    Every rep, sprint, or stretch begins in your brain. Your central nervous system (CNS) is the command center, controlling balance, coordination, timing, and even motivation. Training with neuroplasticity in mind creates stronger, faster communication between your brain and muscles—leading to better results. Hospitals and clinics are now incorporating multisensory experiences to enhance the healing process.

    ⚡ 5 Brain-Boosting Benefits of Neuroplasticity in Fitness

    ✅ 1. Improved Motor Learning

    Complex movements like Olympic lifting or gymnastics require neural precision. Repetition with attention strengthens your brain’s ability to recall and refine those patterns over time.

    ⚡ 2. Faster Reaction Times

    Cognitive drills like reaction ball training or app-based games improve your ability to react quickly to stimuli—crucial for athletes and high-performance trainers.

    ⚖️ 3. Enhanced Balance & Coordination

    Balance isn’t just about strong legs—it’s about proprioception, or how your brain tracks body position. Use unstable surfaces or single-leg exercises to enhance neural awareness.

    🛡️ 4. Injury Recovery and Prevention

    Injuries often disrupt neural movement patterns. Rehab is not just physical—it’s neurological. Slow, focused movement helps your brain “relearn” safe, efficient patterns.

    🧘 5. Mental Focus and Resilience

    Techniques like visualization, mindfulness, and breathwork can reduce stress, sharpen focus, and improve workout consistency. Your mindset directly impacts physical output.

    🧩 How to Train Your Brain While Training Your Body

    Here are simple, science-backed methods to make your brain an active part of your workouts:

    🧠 Brain Training Strategy 💪 How to Apply It
    Mind-Muscle Connection Focus mentally on the muscle you’re engaging for better form and results
    Learn New Skills Try new movement patterns: kettlebells, animal flow, balance tools
    Dual-Task Drills Combine movement with mental tasks (e.g., balance + counting backward)
    Visualization Mentally rehearse lifts, runs, or routines before performing them
    Prioritize Sleep Neural gains happen during rest—don’t skip your recovery

    🚀 The Future of Fitness Is Neuro-Integrated

    We’re entering a new era where mental and physical training converge. Whether you’re a competitive athlete or just trying to stay active, your brain could be the secret weapon to better results, faster recovery, and long-term resilience.

    “Train your brain like you train your body—and watch your entire system upgrade.”

    💬 Join the Conversation

    Have you tried mental training techniques in your workouts? What strategies worked best for you? Drop a comment below or share your thoughts on how neuroplasticity can change the way we train.



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  • Sensory-Driven Healthcare the Ultimate Trend of 2025 » Go Fitness PRO

    Sensory-Driven Healthcare the Ultimate Trend of 2025 » Go Fitness PRO


    Sensory-Driven Healthcare is a modern approach to health and wellness that uses sensory inputs like sight, sound, touch, smell, and even taste to influence health outcomes. It focuses on subtle, often non-invasive ways to support physical and mental well-being through carefully designed sensory experiences. In 2025, the healthcare industry is experiencing a paradigm shift with the advent of sensory-driven technologies. This trend integrates human senses—sight, sound, touch, smell, and taste—into the healthcare experience in innovative and immersive ways. By enhancing diagnosis, treatment, and overall patient care, sensory-driven healthcare is set to redefine the way we approach medical practice, making it more personalized, efficient, and compassionate.

    The Role of Sensory Technology in Diagnosing Diseases

    Sensory technology has already begun transforming diagnostics. One of the most promising innovations is the use of sensory-enabled imaging systems, which go beyond traditional visual scans. These advanced technologies incorporate multi-sensory data, allowing medical professionals to detect diseases at an early stage with greater precision. For example, systems that combine touch and sight—such as haptic feedback imaging devices—can help doctors feel the texture and density of tissues while simultaneously viewing high-definition scans. This multisensory approach increases diagnostic accuracy, improving outcomes for conditions like cancer, cardiovascular disease, and neurological disorders.

    Furthermore, wearable devices that measure sensory data (such as temperature, heart rate, or blood oxygen levels) are increasingly being used for continuous health monitoring. These devices can alert both patients and doctors to abnormal trends before they develop into more serious health issues, creating opportunities for early intervention and personalized care plans.

    Personalized Patient Care Through Sensory Feedback

    The integration of sensory technologies allows for highly personalized healthcare experiences. Virtual reality (VR) and augmented reality (AR) systems, which use sensory feedback to create immersive environments, are being used to reduce pain, alleviate anxiety, and improve recovery outcomes. These systems provide sensory-rich environments that can engage the senses of sight, sound, and touch to distract patients during painful procedures, enhancing comfort and overall well-being.

    For example, patients undergoing chemotherapy or other painful treatments can be immersed in calming virtual environments like beaches or forests. The sensory stimuli in these environments have been shown to reduce stress, lower heart rates, and even decrease the need for medication. The ability to tailor these experiences based on individual preferences—whether they prefer natural sounds or visual stimuli—has made them more effective than ever before.

    Smart Healthcare Environments: The Future of Hospitals

    The design of healthcare facilities is also being revolutionized by sensory-driven technologies. Hospitals and clinics are now incorporating multisensory experiences to enhance the healing process. Research has shown that the environment plays a significant role in patient recovery. Sensory-driven elements such as mood-enhancing lighting, soothing sounds, and even therapeutic scents are being integrated into hospital rooms and waiting areas to reduce stress, improve mood, and speed up recovery times. Also, by the age of 40, women can start losing as much as 3–8% of muscle mass per decade. Strength training is one of the most effective ways to combat this loss.

    For instance, hospitals are experimenting with adjustable lighting that mimics natural daylight, helping to regulate patients’ circadian rhythms and improve sleep patterns. Additionally, scent diffusers are being used to release calming scents, such as lavender or eucalyptus, which have been scientifically proven to lower anxiety levels.

    Using Sensory Data to Monitor Chronic Conditions

    Chronic conditions such as diabetes, hypertension, and asthma require constant monitoring and management. In 2025, we can expect a surge in wearable devices and smart health gadgets that not only track basic metrics like heart rate and blood pressure but also gather sensory data to offer more nuanced insights into a patient’s health.

    For example, devices that measure skin temperature, sweat levels, or even brain waves are helping doctors monitor how a patient’s body is responding to treatment. If a patient is undergoing stress or an adverse reaction to medication, these sensors can provide real-time data that can be used to adjust treatment protocols promptly. This type of monitoring will lead to better management of chronic diseases, preventing emergencies and reducing hospital readmissions.

    Enhancing Mental Health Through Sensory Stimulation

    Mental health care is another area that stands to benefit greatly from sensory-driven innovations. Sensory therapies, such as light therapy, sound therapy, and even aroma therapy, are becoming more popular in the treatment of conditions like depression, anxiety, and PTSD.

    For instance, light therapy—exposing individuals to specific wavelengths of light—has been shown to be effective in treating seasonal affective disorder (SAD) and other mood disorders. Similarly, therapeutic soundscapes—such as binaural beats or nature sounds—are used in conjunction with cognitive-behavioral therapy to help patients manage stress and anxiety. By using a more holistic approach that taps into sensory stimuli, mental health professionals can provide treatments that are tailored to the individual, leading to better outcomes.

    Sensory-Driven Healthcare

    The Future of Sensory-Driven Healthcare: A Holistic Approach

    The future of healthcare in 2025 and beyond will be increasingly holistic, with sensory-driven technology playing a central role. By integrating advanced sensory tools into patient care, healthcare providers will be able to offer more empathetic, patient-centered experiences. Sensory feedback not only improves clinical outcomes but also enhances the human connection between patients and providers.

    As healthcare continues to evolve, we will likely see even more sophisticated uses of sensory technologies—such as wearable devices that offer real-time sensory feedback to both patients and doctors, as well as AI-driven systems that can interpret sensory data and provide personalized treatment recommendations. Ultimately, sensory-driven healthcare is not just about technology; it’s about creating a deeper connection between patients and the care they receive. This will usher in an era of healthcare that is more attuned to the human experience, paving the way for better outcomes and a more compassionate approach to healing.



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