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Dynamic Warm Up for Runners: 13 Drills You Can Do
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Incase you’ve missed the news, I’m signed up to run London Marathon and I’m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners.

If you’re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common issues like runner’s knee or shin splints.

Recent research shows that dynamic exercises—which involve constant movement—increase blood flow, improve hip mobility, and reduce your risk of injury.

I recently volunteered to lead the pre-run warm up at the RunThrough London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the kisE Signature Warm Up Routine.

Below, we’ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the kisE Signature Warm Up Routine made up of a comprehensive series of movements to optimise your running performance.

Benefits of Dynamic Stretches

Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you’ll rely on most.

Because they involve active stretching, you won’t be stuck in a static position for an extended period of time—instead, you’ll use simple movements and controlled momentum to boost blood flow.

By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk.

That’s why dynamic movements—especially those focusing on hip flexors, lower back, and core strength—are a great way to promote fluid motion and maintain proper form from start to finish.

A Dynamic Warm Up for Runners

These warm-up exercises can be done in less than 10 minutes before a long run, a half marathon, or easy runs alike. They’re a good idea for anyone seeking better performance and fewer aches.

The kisE Signature Warm-Up Routine
- Leg Swings (Forward/Backward & Cross-Body)
- Hamstring Reaches
- Open the Gates / Close the Gates
- Straight Leg Kicks
- Good Mornings or Single-Leg RDL
- Thoracic Rotations
- Lunge with Side Bend or Twist
- Sumo Squat Hold with Internal Hip Rotations
- High Knee Marches or A-Skips
- Squats or Single-Leg Squats
- Ski Jumps (Lateral Bounds)
- Butt Kicks or Dynamic Quad Stretches
- Pogo Jumps (Single and Double-Leg)
- Pelvis Circles
Leg Swings (Forward/Backward & Cross-Body)

Stand with your feet shoulder-width apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the front of your body. This constant movement helps increase blood flow, loosen hip flexors, and reduce the risk of injury to the lower back and knees.

Hamstring Reaches

Step your right foot forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a standing position and repeat with the left leg. Aim for 8 to 10 reaches per side. This great stretch warms the hamstrings and glutes.

Open the Gates / Close the Gates

Lift your knee to hip height, then rotate it outward to “open the gate.” Reverse the motion to “close the gate.” Perform 5 to 8 rotations in each direction before switching legs. This simple movement is a great way to boost hip mobility and engage your core, setting you up for a better run.

Straight Leg Kicks

Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This type of stretching dynamically opens up the hamstrings and prepares your entire body for the high-impact sport of running.

Good Mornings or Single-Leg RDL

For Good Mornings, stand with a wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your right foot as you hinge forward, extending your left leg behind you.

Aim for 10 – 12 Good Mornings or 5-6 RDL’s on each side. These exercises strengthen your posterior chain—glutes, hamstrings, and lower back—which is crucial for injury prevention and running form.

Thoracic Rotations

Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.

Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.

Perform 8 to 10 rotations before switching sides. This promotes fluid motion through the spine, improving core strength and running performance.

Lunge with Side Bend or Twist

Step your front leg forward into a lunge, keeping your back leg extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg.

This dynamic movement opens the hip flexors and engages the core, aiding injury prevention by improving balance and connective tissue strength.

Sumo Squat Hold with Internal Hip Rotations

Take a wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves hip mobility, helping you maintain proper form and reducing injury risk during long runs or intense workouts.

High Knee Marches or A-Skips

Drive your knees up to waist level while marching in place. For an added challenge, hop off the right foot or left foot for A-skips. Continue for 20 to 30 seconds. These moves elevate heart rate, increase blood flow, and activate hip flexors for a more powerful stride.

Squats or Single-Leg Squats

Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control.

Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing injury risk by supporting good posture and core strength.

Ski Jumps (Lateral Bounds)

Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This plyometric exercise targets your stabilizer muscles and connective tissues for injury prevention. It’s a good example of preparing for sudden changes in direction while running.

Butt Kicks or Dynamic Quad Stretches

Jog in place, bringing heels to your glutes for butt kicks. Or, briefly pull one foot behind you before switching sides for a dynamic quad stretch. Both variations warm up the front of your body and help prevent tight quads from altering your running form.

Pogo Jumps (Single and Double-Leg)

Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts muscle activation in the calves.

Pelvis Circles

Stand with your feet shoulder-width apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the lower back and hips, a simple movement that tops off your pre-run stretching routine for a fluid motion and better run.

Additional Tips on Foam Rolling and Injury Management

Using a foam roller before or after your dynamic warm-up can help alleviate muscle tightness and improve blood flow, especially in areas prone to soreness or overuse like the calves and hip flexors. If you’re interested in learning more, be sure to check out our other posts on foam rolling and recovery for runners.

Whilst foam rolling and dynamic stretches are a great way to address common issues and enhance muscle activation, it’s important to seek professional guidance if you experience persistent pain.

A recognised Physiotherapist or Osteopath can provide a personalised assessment, ensure you’re practising proper form, and help address specific conditions such as achilles tendinitis. If your discomfort does not resolve with basic self-care or continues to worsen, it’s a good idea to consult a qualified healthcare provider.

I’m pretty confident I’ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you’re short on time, you can create a daily routine by picking a few of the warm-up exercises from this routine to do. You’ll still benefit significantly.

if your schedule does allow consider adding in lower body workouts and resistance training to help keep you clocking those miles and hitting your goals.

Elle

P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP.
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می 5, 2025
Lose Over 50 lbs and Get Abs Before You Turn 40

Bobby shows you how to lose over 50 lbs and get abs before you turn 40. He did it in only 16 weeks!! He mentioned to me day one that his goal was to get to 225lbs-230lbs, he crushed those goals and got down to 218lbs. Look at those abs!! I am so excited to share today’s transformation.

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Bobby’s Story

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There were definitely tough days. Sometimes, I couldn’t complete my full workout at the gym, but I always pushed myself to get as much done as possible. There were mornings when I had to miss my cardio session, but I made sure to fit it in later that day or the next. I stayed committed to the process, and in 16 weeks, I’ve lost 55 pounds—with one more week to go in my 16-week program.

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می 3, 2025
A Fitness Coach’s Perspective On Ozempic: What You Need To Know To Coach Your Clients
What You’ll Learn in the Video:

The Current Perception: Understand the mixed reactions to Ozempic, from public enthusiasm to serious concerns within the fitness community.
- Deep Dive into Ozempic’s Impact: Examine the drug’s effects on individual health and societal trends, with a focus on why it’s seen as a problematic solution by many fitness professionals.
- Alternative Approaches: Discuss the foundational issues leading to obesity and why a holistic approach to health is crucial.
- Educational Opportunities for Coaches: Learn how fitness coaches can play a pivotal role in addressing the root causes of health issues through education and community involvement.
Key Segments:
- Reaction at a Fitness Conference: Initial surprise at the industry’s acceptance of Ozempic.
- Public Opinion on Ozempic: Insights from new research on how Americans view this drug.
- Calley Means on Ozempic: Critical viewpoints on the misuse of the drug and the broader health implications.
- Challenges in the Fitness Industry: How coaches can effectively educate and guide their clients towards healthier lifestyle choices without relying on pharmaceutical solutions.
Video Chapters:
- 0:00 Intro
- 0:28 CEO Interview Highlight
- 1:01 Public Sentiment on OIC
- 3:12 Pew Research Data Insights
- 4:12 Stats & Opinions on OIC’s Effectiveness
- 6:02 Factors Influencing Obesity
- 7:01 Analyzing Short-Term Fixes vs. Long-Term Solutions
- 8:15 Interview with Cie on Tucker Carlson Show
- 9:21 Industry Contribution to Obesity Epidemic
- 10:01 OIC as a Quick Fix Approach
- 11:03 EU’s Stance on OIC
- 12:09 Medical Concerns Associated with OIC
- 15:02 Industry Misuse of OIC
- 16:13 Conclusion: The Call for Sustainable Health Practices
The Dubious Rise of Ozempic in the Fitness Industry

Recently, I attended a health and fitness summit teeming with industry leaders, from coaches to CEOs and founders of prominent fitness companies worldwide. I expected discussions on innovative educational tools for coaches and strategies to propel the fitness industry forward. Instead, the focus was jarringly different. Ozempic, a drug originally designed for managing diabetes but now widely used for weight loss, dominated conversations. This article discusses the implications of this trend, public perception, and the broader impact on health and wellness.

Ozempic’s Surprising Role at the Summit

The summit’s atmosphere around Ozempic was not of caution but of excitement about its potential in achieving rapid weight loss results. This starkly contrasted with my expectations of a focus on sustainable health practices. The enthusiasm seemed misplaced, ignoring the drug’s side effects and its position as a temporary solution rather than a part of holistic health management.

Public Opinion on Ozempic

Recent data from Pew Research sheds light on how Americans view Ozempic. While 53% consider it a viable option for weight loss for those struggling with obesity or weight-related health conditions, a significant portion remains skeptical or uninformed about its long-term utility and safety. The survey also highlights a critical perspective on weight loss and health:
- 65% believe willpower alone isn’t sufficient for losing weight
- Diet and exercise lead public opinion on effective strategies against obesity
- Overwhelmingly, lifestyle changes are recognized as necessary for sustainable health improvements
Addressing the Root Causes of Weight Issues

One concerning trend is the shifting focus from addressing lifestyle diseases through holistic methods to seeking quick fixes. Ozempic, despite its effectiveness for some, may not address the underlying causes of obesity, which include poor diet, lack of exercise, stress, and genetic factors. A friend and industry expert shared his insights, expressing dismay at how the drug’s potential downsides were glossed over at the summit.

The Larger Conversation: Ethics and Health

The excitement at the summit around Ozempic mirrors a larger issue in the healthcare and pharmaceutical industries, where the potential for profit too often overshadows patient well-being. My friend pointed out that while the drug is making strides in America, its usage is restricted in Europe where it’s not approved as a first-line treatment for obesity due to its associated risks and limited long-term benefits.

Community and Lifestyle Focus in Fitness

Moving forward, it’s vital for health professionals to advocate for education and lifestyle changes rather than just pushing medical solutions. Attending local workshops, participating in community health programs, and spreading awareness about nutrition and exercise can make profound impacts. These activities not only improve individual lives but also set the foundation for a healthier society.

Concluding Thoughts

The discussion around Ozempic at the fitness summit was an eye-opener. It’s clear that as fitness professionals, we must critically assess how new drugs are introduced into the health conversation. We need an open dialogue about the implications of such treatments, recognizing both their potential benefits and significant drawbacks. While Ozempic offers a new tool in our arsenal against obesity, it’s crucial to remember that it’s not a standalone solution. True health advancements occur through sustained lifestyle improvements and community-wide education efforts. Let’s aim to be part of a movement that prioritizes long-term health over temporary fixes.

For more insights and discussions on critical health topics, make sure to subscribe to our channel and stay updated with our latest content.

Next Steps

Become A Professional Coach.

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Continue To Learn & Grow

Whether you want to write better training programs, increase your knowledge of nutrition & lifestyle protocols, or work on your coaching business, LearnRx has got you covered with courses, playlists, tools, and resources on demand. New content added monthly.
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آوریل 28, 2025
The courage to listen to the lesson life is teaching you?

I’ve been trying to do a few things differently in 2025.

Specifically, moving towards moments or things that make me uncomfortable.

(I don’t mean “times when I am in physical danger,” of course.)

But rather, I’m going to run toward the things that my brain tells me, “This is uncomfortable, I don’t like this, avoid it at all costs.”

The email I’m afraid to open. The conversation I’m afraid to have. The question I’m afraid to ask. The ability to be alone with my thoughts (yikes).

When I reach for my phone or Netflix or Playstation controller to avoid being bored or uncomfortable or sad or guilty…

I’m trying to build some discipline to pause first.

To not avoid, distract, or entertain myself away from what’s really happening.

To not zone out or run away, Monty-Python style.

If I have the courage to sit there and really ask the question, “Why is this making me feel uncomfortable?” there’s valuable lessons to be learned.

Lean into The Discomfort

Author Pema Chodron lays out the following in her book When Things Fall Apart:

“We regard discomfort in any form as bad news.

…feelings like disappointment, embarrassment, irritation, resentment, anger, jealousy, and fear.

Instead of being bad news, these are actually very clear moments that teach us where it is that we’re holding back.”

These things can be incredible teachers if we give ourselves the space to learn.

But that’s quite the ask in 2025:

Thanks to the internet and our phones and same-day delivery, we can spend every minute of every day hiding from nearly every single uncomfortable feeling in our lives. We never have to be bored, we never have to feel “bad,” we never have to address the elephant in the room.

We can just swipe, click, tap, or disassociate to avoid any and all “bad” feelings.

We can hide from them with endless entertainment and comfort (even if it keeps us from getting what we really want).

Of course, those bad feelings don’t go away—they’re still there, and the things we’re avoiding will eventually need to be dealt with.

When I try to hide from discomfort, I know I’m not actually avoiding it. I’m not keeping it boxed up.

I’m trapped in Pandora’s Box with the monsters.

Blaise Pascal, a 17th-century philosopher, said it best:

“All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

These Feelings are Trying to Teach Us!

Many feelings of discomfort are screaming to teach us something if we can reframe how we feel about them.

As Chodron points out:

“They’re like messengers that show us, with terrifying clarity, exactly where we’re stuck.

This very moment is the perfect teacher, and, lucky for us, it’s with us wherever we are.”

Life has a way of making that quiet, uncomfortable feeling get louder and louder until we can’t help but address it…

But we can save ourselves quite a bit of time if we recognize the fear, lean in sooner, and recognize life is trying to teach us something.

That’s my challenge for you this week.

What if…

We let ourselves be bored?

We asked, “Am I really hungry, or am I just soothing myself with food?”

We acknowledged we were scared or anxious or nervous and then asked (with compassionate curiosity) what was behind the feeling?

Life is trying to teach us lessons every day.

We just have to be courageous enough to be uncomfortable to see it.

-Steve

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آوریل 18, 2025
What You Need to Know » Go Fitness PRO

Healthy Upcoming Diet Trends in 2025: As we move toward 2025, the world of nutrition is evolving rapidly. People are becoming more conscious of their health, and diet trends are shifting toward sustainable, nutrient-dense, and personalized approaches. Whether you’re looking to optimize your health, lose weight, or simply improve your overall well-being, staying on top of emerging trends can help you make informed choices. Here are five diet trends expected to make waves in 2025.

Healthy Upcoming Diet Trends in 2025: Personalized Nutrition Based on DNA and Microbiome

In 2025, one of the most exciting developments in the world of diet is the rise of personalized nutrition, where your specific dietary needs are determined based on your DNA and microbiome (the community of microorganisms living in your gut). The idea is that by analyzing your genetic makeup and gut bacteria, nutrition experts can create a tailored plan that works best for your body.

Personalized diets can help optimize metabolism, prevent chronic diseases, and improve energy levels. Companies are already offering DNA and microbiome testing kits that provide insights into how your body processes different types of foods. Based on these results, you can adjust your diet to fit your genetic profile—whether that’s focusing on certain nutrients, avoiding allergens, or enhancing digestion.

As more research is done in this area, personalized nutrition is expected to become even more accessible and refined, helping individuals take a science-backed approach to their health.

Plant-Based and Regenerative Foods

While plant-based eating has been a growing trend for several years, 2025 will see a shift toward not just plant-based diets but regenerative food systems. Regenerative agriculture focuses on farming practices that restore the health of the land, improve biodiversity, and absorb carbon from the atmosphere. This approach is not just about what you eat but how it’s produced.

As more people become concerned about the environmental impact of food production, the demand for regenerative and sustainable plant-based foods will rise. In addition to fruits, vegetables, and grains, we’ll see a growing emphasis on products made from regenerative crops like quinoa, hemp, and seaweed. These foods are not only packed with nutrients but are grown in ways that are better for the planet.

If you’re looking to eat more sustainably, expect to see more regenerative food brands and eco-friendly farming practices entering the mainstream in 2025.

Healthy Upcoming Diet Trends in 2025: Functional Foods and Beverages

In 2025, functional foods—those that offer health benefits beyond basic nutrition—will become even more popular. These foods and beverages are enriched with nutrients that can support specific areas of health, like immunity, brain function, digestion, and even mood.

Expect to see more products incorporating adaptogens, probiotics, and nootropics. Adaptogens, like ashwagandha and rhodiola, are herbs known for their ability to reduce stress and promote balance in the body. Probiotics and prebiotics, essential for gut health, are already commonly found in yogurt and kefir but will increasingly be added to a wider range of foods, such as snacks, cereals, and even pasta.

Nootropics—also known as “smart drugs”—are compounds that enhance cognitive function, and they’ll likely appear in more foods and beverages designed to boost mental clarity and focus. Look out for functional smoothies, protein bars, and even coffees that help support brain health and reduce stress.

Low-Inflammatory Diets

Chronic inflammation is linked to many health conditions, including heart disease, diabetes, and autoimmune disorders. In 2025, low-inflammatory diets will become more mainstream, with a focus on eating foods that reduce inflammation and support overall health.

The key components of a low-inflammatory diet include foods that are rich in antioxidants, omega-3 fatty acids, and fiber, while avoiding refined sugars, processed foods, and unhealthy fats. Foods such as leafy greens, berries, fatty fish like salmon, and nuts will take center stage. There will also be a growing emphasis on anti-inflammatory spices like turmeric, ginger, and garlic.

Additionally, we’ll see more people adopting diets that support a healthy gut microbiome, as emerging research continues to highlight the link between gut health and inflammation. A low-inflammatory diet can help reduce chronic pain, improve mood, and lower the risk of developing various diseases.

The Flexitarian Approach

While vegan and vegetarian diets will continue to have their place in 2025, the flexitarian diet is expected to rise in popularity. The flexitarian approach encourages eating mostly plant-based foods but allows for occasional meat consumption. It offers a more flexible and balanced way to reduce meat intake without cutting it out entirely.

This diet is ideal for people who want to reap the benefits of plant-based eating—such as improved heart health, weight management, and a reduced environmental impact—without committing fully to a vegetarian or vegan lifestyle. Flexitarian diets will likely feature plant-forward meals, but with an emphasis on quality and sustainability, meaning more ethically sourced, grass-fed, or free-range meat and seafood when consumed.

The flexibility of the flexitarian diet makes it an attractive option for people who want to embrace healthier eating without the rigidity of strict dietary restrictions.

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آوریل 18, 2025
Mobsters, Knights, and Samurai have a code. Do You?

In 2007, Italian police arrested Salvatore Lo Piccolo.

This dude was an actual boss from the real life Sicilian Mafia.

As they explored his house, they stumbled across what they believed to be their official “10 commandments” of their crew.

In other words, “If you want to be a good mobster, follow these 10 easy steps!”

No-one can present himself directly to another of our friends. There must be a third person to do it.

Never look at the wives of friends.

Never be seen with cops.

Don’t go to pubs and clubs.

Always being available for Cosa Nostra is a duty – even if your wife’s about to give birth.

Appointments must absolutely be respected.

Wives must be treated with respect.

When asked for any information, the answer must be the truth.

Money cannot be appropriated if it belongs to others or to other families.

People who can’t be part of Cosa Nostra: anyone who has a close relative in the police, anyone with a two-timing relative in the family, anyone who behaves badly and doesn’t hold to moral values.

These rules certainly don’t cover every single decision that every mobster needs to make every day, but they are rules that somebody can learn, internalize, and apply when they find themselves in a precarious situation and are unsure how to act.

The Mob isn’t the only crew that has rules either.

Ancient Samurai in Japan, had “Bushido” aka “The way of the warrior.” 8 rules for their personal code of conduct:

Righteousness (Justice)

Courage

Benevolence (Mercy)

Respect

Honesty

Honor

Loyalty

Self-Control

Elsewhere, knights in medieval Europe had a “Code of Chivalry,” which covered things like “protection of the weak and poor, courtesy and respect, courage and military prowess.”

Maximus Decimus Meridius in Gladiator and his fellow soldiers always picked each other up with “Strength and honor.”

In 300, Spartan Soldiers knew to “come home with your shield, or on it.”

We have Rules for the Nerd Fitness Rebellion too!

I bring up these rules because we might not be mobsters, knights, or samurai…

But I bet adding some rules to your life could help.

Rules can help us make decisions.

Life is complicated, and our brains are capable of talking us into and out of various decisions.

However, when we have a rule in place, it allows us to make a clear choice rather than agonizing over it.

More importantly. We can make a rule ONCE, and then we don’t have to waste any brainpower or willpower on each decision later on.

Here’s a quick example:

Most of the successful popular diets are simply a list of rules that people follow that get them to eat fewer calories.

Intermittent fasting means “I only eat between noon at 8pm.”

The Paleo Diet means “I don’t eat anything a caveman wouldn’t eat.”

Vegan means “I don’t eat any products derived from animals.”

I’m not saying any of these strategies above are better or worse than any others, either. I bring up these heuristics because they have helped many, and been unhelpful for many.

Each person can come up with a set of aspirational rules that help them level up their lives.

I certainly have “fitness” rules that I usually follow:

I know when I follow these rules, “the Way of the Nerd,” I have a pretty good chance of staying fit, healthy, and feeling good about myself.

I also have rules about interacting with the world and being a good human:

These specific rules might not work for you, and that’s okay.

They’re my rules.

Your rules must reflect your situation.

We Respect the Rules of Others

Here’s another fun hack: we might not like all rules, but we tend to respect other people’s rules:

our coworker offers you a donut, and you say “ohhhhh, I shouldn’t.” They might come back with “c’mon, live a little,” because they don’t want to be the only person eating a donut…

But if you say “I have a rule that I don’t eat donuts on weekdays,” then you have a hard rule that you’re following, and your coworker will probably respect this.

Some people might abstain from certain foods or drinks for religious or personal reasons.

There’s no reason you can’t have rules for whatever damn reason you want to!

What are YOUR rules?

A good combination of aspirational, professional, and society-improving rules is a good place to start. Or heck, just one of each!

Heck, even one for each can be a good place to start.

These rules should be YOURS.

Here are some ideas to help you get started:

At work “I do what I say I’m going to do, on schedule, or I tell my team ahead of schedule if I need more time.”

With friends, “I always send a thank-you note after being invited to something by a friend”

For health, “I only drink alcohol on Friday night and Saturday while watching college football”

For sleep, “I only watch 1 episode of TV per night. I stop playing video games and turn off social media at 8pm.”

Start writing down some aspirational rules and see how it feels.

I find the more specific and pass/fail the rules are, the more likely you’ll be to follow them.

Rules that actually help you make the long-term right decision in tough situations. You know, those situations where your lizard brain says “eat the candy!” or “drink the drink” or “stay up late and doomscroll for 7 hours!”

Rules can also be pre-emptive so you don’t end up in those situations in the first place.

We can use technology, app-blocking software, or recruit our friends to help us stay true to our rules.

Once you identify your rules, and actually write them down, keep track of how you’re doing with them.

If you find yourself breaking your rules more frequently than not, it might be time to adjust the rules, do some deep thinking, or work with a therapist to start figuring out why and what’s going on.

Remember, failure can be one hell of a teacher, and leaning into the fear is a great chance to learn the lesson life is trying to teach us.

-Steve

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آوریل 15, 2025
Why You Need a Big Why

Entrepreneur Peter Barton was on top of the world.

Until he wasn’t.

Barton lived a life everybody dreamed of, took pretty damn good care of himself, and was a great husband and dad to his family.

And then on one fateful day, his world was shattered:

A terminal cancer diagnosis.

Work became less important, other experiences stopped holding meaning; he tried to pick up the pieces while mourning a future he wouldn’t get to live. He wouldn’t get to see his kids grow up or grow old with his wife.

Barton shared these thoughts and experiences in an absolutely heartbreaking book called Not Fade Away, and one paragraph has always stuck with me.

One day, Peter’s body was wrecked, succumbing to the cancer, his head ached and his spirit was lower than ever. Defeated, he said to his supportive wife:

“I just don’t see the point.”

She replied, “So find one.”

Finding the point became the point.

Barton was given a life sentence, and chose to “find the point of life” by writing a book his children could read. A book that other people could read and analyze the meaning in their own lives.

I was thinking of “finding the point became the point” while revisiting another of my favorite books, inspired by a recent episode on my friend Bretty McKay’s Art of Manliness podcast.

Man’s Search for Meaning

Victor Frankl was a holocaust survivor, psychotherapist, and creator of a type of therapy called “logotherapy.”

After surviving the horrors of Auschwitz and other concentration camps, he wrote the first draft for his book, Man’s Search for Meaning, in nine days.

He even planned on publishing it anonymously, but at the last second was convinced to attach his name to add some gravity to his story of survival.

It has since gone on to sell 16+ million copies and be translated into 50+ languages.

Frankl’s school of thought, logotherapy, is built around the idea that “the meaning of life is to find the meaning of life for each individual person. He often references Nietzsche’s famous saying:

“He who has a Why to live for can bear almost any How.”

Throughout this book, Frankl explains his thoughts and reflections on life as he watched thousands of people die or get murdered.

What’s most striking in this short book is Frankl’s ability to find meaning and hope for humanity amidst one of the worst human atrocities ever committed.

The second half of the book dives deeper into “logotherapy,” encouraging us to find our own specific “meaning”.

“The meaning of life differs from man to man, from day to day and from hour to hour.

>What matters, therefore, is not the meaning of life in general but rather the specific meaning of a person’s life at a given moment.”

You might not be diagnosed with terminal cancer, nor suffer the atrocities of a concentration camp.

But there’s probably been a point in your life where you’re asking, “Why the hell am I doing what I’m doing?”

We might think asking the question means there’s something wrong with us. That we’re not living in the moment. That we need help.

Frankl feels differently. He thinks asking this question is critical and healthy:

“The greatest task for any person is to find meaning in his or her life.”

What if having that uncomfortable conversation with yourself was actually part of the process?

What if asking that question was the point?

Your “Big Why”

We talk a lot about “What’s Your Big Why?” here in the Nerd Fitness Rebellion.

If we think about it logically, we’re trying to force ourselves to do things we’re not wired (or required) to do.

Of COURSE we don’t want to burn extra calories, get up early to exercise, and avoid stuffing our face with comfort foods.

It requires extra effort, we have to feel hungry, we have to change our behavior. And our brains don’t want to do ANY of that!

This might not be “meaning of life” type stuff…but it’s a really powerful reminder for helping us stay consistent when life will give us anything but consistency:

Why are we going to get up at 5AM and go for a walk when it’s cold outside?

Why do we say yes to salads and lean protein when cookies and donuts exist?

Why do we sweat (gross) and pick up weights (uncomfortable)?

Why do we force ourselves to breathe heavily and run a 5k or say yes to a yoga class where we feel deeply-self-conscious?

We talk about this a lot with our coaching clients and members of the NF Community:

Having a constant reminder of WHY we’re doing this can often be the thing that keeps us on track during those toughest moments after the motivation has worn off:

Maybe we want to break the generational cycle of an unhealthy relationship with food we learned from our parents.

Maybe we want our children to see that we can be a strong Mom, that it’s okay to sweat and push ourselves.

Maybe we want to feel better about ourselves when we look in the mirror, or that we know we always feel better after a workout than we felt beforea workout?

Your challenge this week is to ask yourself why you’re here:

Why are you willing to go through the uncomfortable thoughts and feelings that come with change?

Why are you willing to try to learn a new skill, or adjust how you eat?

Why are you willing to get up early and spend less time on your couch?

Keep going deeper with your reasons. Keep asking “why,” and see what comes out.

Write it down.

Put it on a post-it note and stick one on your fridge, bathroom mirror, car dashboard.

-Steve

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آوریل 14, 2025