“She is significantly crushing it.”

Whenever you communicate with Emily, it doesn’t take lengthy to comprehend how proud she is of leveling up her life.

And she or he ought to be proud! What she’s achieved is solely superb.

Emily, a canine walker from Chicago, had been overweight her complete grownup life – and it wasn’t like she didn’t attempt to drop some pounds.

Emily had tried:

  • 1,200 calorie diets (too low for her)
  • 1,500 calorie diets (nonetheless too low for her)
  • P90x and TurboFire (each method too tough)
  • Jillian Michael movies (boring)
  • An deserted Planet Health membership (“I hate treadmills and elliptical machines with the hearth of 1,000 suns!”)

Such begin and cease patterns continued for years.

Then issues modified.

Emily noticed that Staci, our head feminine coach for our 1-on-1 Online Coaching program, was accepting shoppers.

She knew it was time to attempt one thing completely different. And this time, issues have been completely different.

For starters, Emily, for the primary time in her grownup life, is now not overweight.

And when she heads to the fitness center, she crushes it, rocking 195 lb squats, 225 lb deadlifts, and 110 lb bench presses.


Whereas all that is certainly tremendous superb, the factor I actually wish to spotlight at this time is Emily’s mindset change.

As a result of she had tried getting in form, a number of alternative ways, up to now.

Nevertheless, a entice of “perfectionism” noticed Emily abandoning all these earlier efforts.

However you don’t want to listen to it from me. Let’s herald Emily!


Steve: Hello Emily! Thanks a lot for taking the time to talk with me.

I’d love to listen to from you about your previous – Can you’re taking us by means of a typical day earlier than you began your journey with Nerd Health?

Emily: A typical day for me regarded one thing like this:

  • I’d get up and prepare for work. I’d rapidly look within the fridge and check out to determine what to convey for lunch. If there was a wholesome selection obtainable, I’d seize it, however usually I’d simply resolve to choose up lunch someplace later.
  • Subsequent, I’d go to work strolling canine. When lunchtime arrived, I’d both eat what I introduced or cease and seize a sandwich or one thing on the grocery retailer scorching bar. Then the wrestle would start of avoiding shopping for chips and/or chocolate.
  • After work, I’d head dwelling. I’d take into consideration placing on a exercise video, however I’d be drained from my job so the thought “Eh, I’ll simply do it tomorrow” would cross my thoughts. Then, I’d determine what to make for dinner. Once more, I’d attempt to make a wholesome selection, however would probably quit and order takeout. Then I’d watch TV for some time, have a snack like popcorn or one thing to eat whereas watching, and at last off to mattress.

I did lots of dwelling within the second. It actually felt like I used to be attempting so arduous on a regular basis, however an absence of planning forward gave me too many alternatives to slide up.  

Steve: Yeah, entrepreneurs actually do place junk meals at each angle in our grocery shops. It actually is hard to keep away from all of it.

Was this the primary time you had tried to get in form?

Emily: Hardly.

I’d tried sticking to 1,200 energy a day for weight reduction however simply couldn’t do it. I ended up hungry and grouchy loads.

Later, I attempted once more and bumped it as much as 1,500 energy a day. Similar outcomes although, I ended up miserably and deserted the hassle.

So far as figuring out, I may by no means obtain consistency. There can be instances after I wouldn’t even try to train. Different instances, I’d try to work out day-after-day. However I by no means felt good about what I used to be doing.

I gave the P90x and TurboFire packages a shot, however they have been too powerful for me.

I attempted some Jillian Michaels movies however bought bored.

I joined Planet Health, however it seems I hate treadmills and elliptical machines with the hearth of 1,000 suns. I attempted their weight machines too, however it felt actually awkward.

Going by means of all this has taught me a useful lesson: when you don’t like what you’re doing, you in all probability gained’t proceed to do it.

Steve: You’re 100% proper! We frequently inform folks to train in a method they love and to try this as a lot as doable. That, and also strength training.

However since you’re working with Coach Staci, I’m positive we’ll get to extra of that quickly.

Was there a particular second whenever you determined to ask for assist?

Emily: There was.

I had simply hit my highest weight ever. I used to be on the sofa crying, trying by means of the subreddit r/progresspics (the place folks publish earlier than and after photographs), and I used to be so pissed off.  

I felt like I used to be continually attempting to drop some pounds, making a lot of good decisions whereas nonetheless getting nowhere. I had been a member of the Nerd Health Academy for some time and had leveled up lots of my decisions, however the weight reduction simply wasn’t occurring.  

Then, I noticed that Staci was accepting clients for 1-on-1 Coaching, and determined to enroll.

Which has been a recreation changer.

Up to now, I had an inclination to choose a shiny new program, attempt arduous to be excellent, fail and burn out, and quit for some time till I discovered one other shiny new program.

Staci actually helped me focus, decide myself again up after I fell, and hold going.

Steve: I’m so joyful to listen to you hit it off with Staci.

Can we discuss a bit bit extra about your “perfectionism?” I feel leaping from one program to the subsequent is one thing lots of people can relate to.

Emily: Yeah, my perfectionism was actually holding me again.  

I used to set ridiculously not possible objectives. I’d do okay for a bit, then I’d have an eff it second and eat half a package deal of Oreos. From there I’d spend the subsequent two weeks spiraling in disgrace and frustration, questioning why I can by no means appear to remain on monitor.

Then I’d vow to get “again on the wagon” and the cycle would start yet again.

I needed to begin the place I used to be and be taught to set teeny tiny incremental objectives. Targets that I may nonetheless do even when all the pieces felt impossibly arduous. Targets like:

  • “Purchase one vegetable and eat it earlier than it goes dangerous”
  • “Throughout meal instances, drink water”
  • “Even after I overeat, nonetheless log it as finest I can.”

I had been attempting to leap right into a wholesome way of life with each toes, when what I actually wanted was to baby-step my method there.

So trying again, a very powerful change I’ve made is specializing in consistency over perfection:  

It doesn’t matter if my meals log isn’t completely flawless, simply that I log all my meals as finest I can every day.  

It doesn’t matter that each exercise isn’t probably the most extremely hard-core exercise ever, simply that I really get myself to the fitness center thrice per week.

Holding myself shifting ahead even after I really feel like giving up is absolutely the most vital factor.  

Steve: Sure! You nailed two key factors: Typically it’s simpler to make small habits you can stick with as a substitute of adjusting each single facet of your life unexpectedly.

The opposite is that consistency is the secret. Nobody is ideal, but a key characteristic of success is to keep going. Your response highlighted each concepts completely.

What’s your exercise program appear like? What’s Coach Staci having you do?

Emily: Energy coaching.

I elevate weights on Tuesday, Thursday, and Sunday mornings very first thing.

I additionally go to yoga class on Monday after work.  

I LOVE lifting, it makes me really feel like such a badass. As soon as I picked up a barbell for the primary time, I used to be like “Okay, that is it. I discovered my favourite factor to do.”

I’ve gone from mainly simply lifting the bar to a 195 lb squat, a 225 lb deadlift, and a 110 lb bench.

Steve: I don’t know when you can absolutely perceive how joyful you simply made me! I’m so pumped that Staci helped you discover a love of energy coaching.

Discuss to me a bit bit about vitamin. What have you ever performed in a different way? What technique are you following?

Emily: Since I used to be continually hungry when slicing energy earlier than, we knew we needed to hold my quantity up. Which meant consuming greens to satisfy my calorie objectives.

However I used to be satisfied I didn’t like veggies. Nevertheless, I made a decision to start out an experiment. Each week I might decide up a vegetable I assumed I didn’t like, and check out cooking it a couple of alternative ways. If on the finish of the week I nonetheless didn’t prefer it, that’s fantastic. I wouldn’t purchase it once more.

The factor is, I discovered I really DID like a bunch of various veggies. I simply didn’t like the sort compelled on me as a child: boiled to dying and soggy with no seasoning.

One other factor that helped was making a meals plan forward of time. Planning helped me restructure my life and make the more healthy selection simpler, and the much less wholesome selection tougher.  

For instance: let’s say it’s Thursday night after work. I had a tough day and I’m hungry, grumpy, and drained. I do know that I’ll make the best selection obtainable for the time being:  

Emily With No Plan hasn’t thought forward, as if it’s a shock that she has to feed herself day-after-day. She may both determine a wholesome meal to make, in all probability need to swing by the grocery retailer and decide up components, come dwelling, prep all the pieces and cook dinner. Or, she may order supply. Truthfully, she’s in all probability going to order supply.

Emily With A Plan is ready! She beforehand determined that dinner is rooster fajitas. There’s rooster thawing within the fridge and the veggies are washed, chopped, and able to go. Within the second there’s no powerful choice to make. Plus, it’s sooner to only make the fajitas. She’s in all probability not ordering supply.

I’ve used this technique loads.

I ate a ton of chips, so I finished shopping for them. After I needed them I must go to the shop and purchase a single serving. That’s lots of work for like 10 potato chips.

I ate lots of cookies too, so I made a decision “I now not hold store-bought cookies in the home.”

If I need them I’ve to make them from scratch. I’ve really made them solely a handful of instances since implementing this rule, which has drastically decreased my cookie consumption. Shifting the common constructions of my life on this method has allowed me to make use of my laziness as a bonus. If I make unhealthy decisions an excessive amount of work, I’m WAY much less possible to decide on them.

Steve: That’s unbelievable. I made that very same precise level in a latest article, “Super Simple Batch Cooked Chicken For Lazy People.” You actually distilled down the argument in your instance of fajitas.

Additionally, your technique on studying to love veggies is the exact one I used! Nice work throughout.

What’s a typical day for you want now?

Emily: A typical day for me now:

  • If it’s a fitness center day, I get up at 5:30am and go elevate. I then run dwelling and prepare for work. In any other case, I get up at 7:30am. I seize the lunch that I prepped over the weekend from the fridge and head out the door. (Or, if I’m intermittent fasting, skip this step).
  • Then it’s time to go stroll some canine for some time, after which I eat my lunch between visits.
  • After I get dwelling, I’ve deliberate the entire week’s dinners over the weekend and have all of the groceries I would like already. No must decide, I simply make what’s deliberate.
  • Publish dinner, it’s hanging out with my husband time. But no snacking. Then off to mattress.

Planning forward and organising wholesome habits has helped me a lot:  

I don’t need to resolve what’s for lunch or dinner, as a result of that call was already made.

I don’t need to white knuckle my well beyond junk meals on the grocery retailer whereas choosing up dinner components as a result of they’re already within the fridge.

I don’t need to resolve to work out, as a result of fitness center time is blocked out on my calendar. If it’s time to go to the fitness center, I simply go.  

No choice, no skipping as a result of I don’t wish to, no inner drama. Simply go. That additionally means when it’s not fitness center time, I don’t have to consider it or really feel responsible that’s it’s been too lengthy since I final labored out. I’ve arrange the construction of my life to assist wholesome habits and take away alternatives for unhealthy behaviors.

Steve: You actually are crushing it Emily. Each you and Coach Staci ought to be very proud.

Your look has modified? What else has modified about you?

Emily: I’ve utterly modified.  

You’re proper, how I look has clearly modified, however I’m additionally far more assured now.

I’ve confirmed to myself that I can do what I as soon as thought was not possible. I can look my flaws sq. within the face and be taught from them as a substitute of working from them.

I can rebuild my life from the bottom up. I’m extra assertive now as a substitute of letting folks stroll throughout me like I used to do. I’m far more energetic than I ever was earlier than. And I’m extra social as a result of I’ve the vitality to exit and do stuff.

I even sleep better.

I’m like a completely completely different particular person.

Steve: I’m so joyful to listen to that. We frequently speak about how one enchancment in life can result in one other, after which one other, creating a sequence response.

I’m so joyful you are feeling extra assured because of your new habits.

Okay, actual discuss: NF Coaching isn’t low-cost. You’ve been a shopper for a yr and a half. What makes you keep it up and hold investing in your self?

Emily: Teaching has undoubtedly been well worth the funding.

Simply understanding Staci is there in my again pocket, that she believes unequivocally I can do it, and he or she’s there with me each step of the best way has been invaluable.

She retains me grounded and centered. She retains me from getting distracted by shiny new packages. And when issues get tough and I begin to get overwhelmed, she helps me hold issues in perspective and simply hold trucking alongside.  

Apparently sufficient, I’m really higher off financially now than I used to be earlier than Teaching.

Managing my calorie price range has helped me with my monetary price range – there’s a ton of overlap. It’s helped me hone my long-term planning abilities.

Working towards the ability of not consuming junk meals regardless that I need it has helped me sharpen my capability to not purchase issues I don’t want. Each require attempting to get probably the most out of restricted sources. Each require placing long run objectives earlier than quick time period needs.  

Steve: I completely consider it. The monetary and calorie price range analogy and overlap makes lots of sense to me. You’re a intelligent one, Emily, and also you’re okay in my ebook!

Alright, I’ve bought to ask: do you might have any nerdy passions or pursuits?

Emily: I learn a ton of fantasy and sci-fi. My favorites are Title of the Wind, The Lies of Locke Lamora, and Method of Kings. I’m in three ebook golf equipment. I additionally love taking part in board video games.

I contemplate myself a Trekkie, however have additionally cosplayed as Kaylee from Firefly.

Lastly, I simply began taking part in D&D for the primary time – my character is a kick-butt Druid.

Steve: A love of fantasy and sci-fi, cosplaying expertise, and repping a D&D character: your nerd credentials are in correct order. We might proceed.

What’s subsequent for you Emily? The place do you go from right here?

Emily: Two foremost objectives:

  1. Proceed with weight reduction: subsequent cease is a wholesome weight!
  2. Preserve getting stronger. As I stated, I’ve been lifting for some time now and I find it irresistible! Subsequent large objectives are 200 lb squat, 250 lb deadlift, and having the ability to do a chin up.

Steve: I’ve little question you’ll rock a chin-up quickly. You’ve been crushing all the pieces else you’ve wanted.

Better of luck Emily! And thanks once more for taking the time to share your story with all of us!


We will all be taught loads from Emily.

Shedding pounds and reworking your self is hard. When somebody round us does it, it’s value analyzing their conduct to see if any classes will be gleaned for the remainder of us. One thing we are able to ponder, after which take motion with ourselves.

Emily’s journey offers loads of good examples. In talking together with her, I distilled six key traits that set her aside. Six behaviors that helped Emily succeed regardless of the percentages towards.

Right here’s what we are able to be taught from Emily:


Emily had been attempting to drop some pounds for years:

Limiting caloric consumption to tremendous low ranges? Verify.

Operating mindlessly on treadmills? Verify.

At dwelling exercise movies? Double examine.

She tried all of it. And she or he didn’t like ANY of it.

So she’d transfer onto the subsequent “shiny new program.”

What’s vital is Emily by no means gave up. She stored attempting new issues.

Then, when she began working with Nerd Health Teaching, she tried one thing completely different: choosing up a barbell.

Now, Emily loves strength training and seems like a badass for doing it.

There’s no ONE way to get in shape, and Emily lastly discovered one thing she loves and can persist with.

The vital factor is Emily stored attempting till she bought it proper. Talking of…


I like Emily’s willingness to experiment with vegetables.

Greens are nutrient dense, stuffed with fiber, and low on energy.

In the event you’re attempting to eat inside your calorie objectives, however don’t wish to be “hungry and grouchy” the entire time, greens might be key.

Emily was satisfied she didn’t like greens. However she determined to check her assumptions and check out some out. She did this by choosing out one new veggie per week.

If she cooked it and hated it, no large deal. She wouldn’t drive herself to eat it once more. But when she appreciated it…BOOM! A brand new vegetable could possibly be added to the menu.

Emily found she appreciated many various sorts of greens, so long as they have been ready appropriately.

Be open to experimentation. Attempt new issues. Not all the pieces you experiment with has to work. However some stuff you attempt simply may.


One of many true gems of Emily’s interview comes from the Emily With No Plan” and “Emily With A Plan” comparability.

She actually nailed it. When you might have a plan, like ready meals for the week, you’re taking all of the guesswork out of “what ought to I eat?” Meal time, which comes round day-after-day, doesn’t need to be a shock.

Emily is aware of precisely what to eat as a result of she deliberate it out over the weekend. And she or he by no means has to emphasize about not having provides, as a result of she picked these up too over the weekend.

When it comes time to determine what to eat, the best choice obtainable to Emily is the wholesome meal she has deliberate for.

The identical technique will be seen on her exercise schedule:

Tuesday morning? She’s up early crushing it on the fitness center.

Wednesday morning? She’s sleeping in.

Emily by no means feels responsible about waking up late, as a result of it’s all a part of her plan. Wednesday’s are her day to relaxation. The fitness center might be calling tomorrow.

Make a plan. Put it in your calendar. Make your healthy habits automatic as a substitute of worrying about what to do from one second to the subsequent.


Up to now, Emily had let “perfectionism” derail her efforts.

In her personal phrases, Emily would discover a “shiny new program.” She’d go all in, enthusiastic about her new endeavor.

Then…life would occur. She’d miss a exercise. She’d eat some Oreos. She’d order takeout.

When this is able to inevitably occur, she’d have an “eff it” second. Emily would abandon all the pieces and “then spend two weeks spiraling in disgrace and frustration.”

Then, she’d attempt once more, have one other “eff it” second and the cycle would repeat.

However not anymore.

At this time, Emily is constant. If she needs to have some cookies, it’s okay! She is aware of tomorrow it’s again to energy coaching and the rooster fajitas she has able to cook dinner.

Nobody is ideal. All of us have moments the place we stray from the trail. The vital factor is to not let one choice have an effect on all future selections:

Don’t let some potato chips at this time cease you from going to your yoga class.

Don’t let sleeping in and lacking a exercise this morning cease you from cooking dinner tonight.

Don’t let “excellent” be the enemy of “good.”


Emily had tried to get in form many instances earlier than.

And Emily had stopped attempting simply as many instances.

When Emily noticed that Staci was accepting shoppers as a part of NF Teaching, she determined to attempt once more. However this time, she would ask for assist.

It’s okay to ask for assist. Even when you must make investments your time or cash to take action.

You aren’t the primary particular person to wish to get in form. Emily isn’t the primary Insurgent to remodel herself. What makes them profitable varies from individual to individual, however oftentimes it’s that they reached out for help.

It’s okay to ask somebody for steering. Somebody who has helped others do precisely what you wish to do.

Sure, you’ll almost certainly need to pay for this experience. However oftentimes, it’s certainly value each penny.

I’ve personally had an online coach for 4 years, somebody who is aware of exactly how to help me reach my objectives, and it’s the very best funding I’ve ever made.

Bear in mind, you don’t need to make this journey alone.


I do know it’s cliché, however getting in form actually is a life-style adjustment. That means this isn’t one thing you do for per week, a month, and even one yr.

It’s one thing you’ll do for the remainder of your life.

For this to work, it is advisable benefit from the journey forward.

And Emily is having fun with herself!

She seems like a complete badass when she deadlifts. And she or he ought to, as a result of doing deadlifts is badass.

Emily doesn’t dread choosing up the barbell. She seems to be ahead to it.

Meaning she’ll hold doing it!  

Emily takes a yoga class as a result of Emily likes taking yoga courses.

Emily makes rooster fajitas as a result of Emily likes rooster fajitas.

Emily often makes do-it-yourself cookies, as a result of often Emily likes making do-it-yourself cookies.

You want to take pleasure in what you do, in any other case, you gained’t keep it up. You want to have enjoyable at this time, so years from now you’ll nonetheless be doing it.

It’s a message I actually push within the video “Need to get in form? Suppose in days and years, not weeks and months”

We don’t make momentary modifications, as a result of they may solely create momentary outcomes. We’re making everlasting modifications, so our transformations might be everlasting.


I’m tremendous pleased with what Emily and Coach Staci have achieved.

And when you’re nonetheless studying this, I need you to know I’m pleased with you too.

You’re nonetheless studying, which implies you’re nonetheless attempting (see #1). You discovered your approach to our unusual nook of the web and also you’re a part of the Revolt.

I’m so joyful you’re right here at this time.

We’ll proceed to be right here for you tomorrow, subsequent month, and years from now.

Irrespective of the place you’re in your journey, I might encourage you to consider what made Emily profitable:

  • Don’t quit. Preserve attempting, hold studying. However attempt one thing completely different! If going full Paleo didn’t work out, attempt cooking one new vegetable per week as Emily did.
  • Experiment. Do you at all times shut your alarm off within the morning and skip the fitness center earlier than work? That’s okay, you’re merely not a morning particular person. Attempt going to the fitness center within the night – or try working out from home. It’s okay to attempt new issues. Generally it takes many makes an attempt earlier than one thing “clicks.”
  • Have a plan and construct a system. Batch cooking has changed my life and lots of different Rebels as nicely. It really works as a result of it’s a part of a system designed to make sure I’ve a wholesome meal every time I’m prepared. Plans and systems will outperform “motivation” each time.
  • Don’t let “excellent” be the enemy of “good.” Until this website has been archived after the robotic revolution, all of us are human. Meaning all of us are imperfect and flawed. That’s okay. Don’t let one inevitable slip up derail you for weeks. That’s the place the actual hurt is available in.
  • Ask for assist. Some folks can utterly change their lives on their very own. Most can’t. You probably have entry to somebody who is aware of precisely what to do to assist, attain out. Most of us want a Yoda to develop into a Jedi.
  • Have enjoyable. Embarking on a change that makes you depressing is a positive hearth method for future abandonment. This can be a lifelong journey, so discovering stuff you take pleasure in is important.

In the event you discovered your self referring to Emily’s story, leaping from “shiny new program” to “shiny new program” with out getting the outcomes you’re after, perhaps it’s time for one thing completely different.

Relying in your present scenario, our 1-on-1 NF Coaching Program is perhaps the droids answer you’re in search of. You’ll be able to be taught extra by clicking on the field beneath and scheduling a name with our workforce!

It doesn’t matter what you do, right here’s what I need you to remove from Emily’s story:

  • Having somebody rooting for you is invaluable. It could possibly be a coach, however it is also a good friend, a member of the family, or a co-worker who’s additionally attempting to get in form. If you could find a teammate, discover a teammate.
  • In the event you’re having bother together with your vitamin, look into meal planning. It was a recreation changer for Emily and it’s been a game changer for me.

In the event you do these two issues, I can nearly assure you’ll be a more healthy model of you in 12 months. Then perhaps it’ll be your story on the web site we’ll be sharing. And hey, perhaps your journey will encourage change in another person!


PS: I wish to give a particular shoutout to Coach Staci, who helped flip Emily’s life round. Staci has guided and impressed a whole bunch if not 1000’s of Rebels and we’re very fortunate to have her on Group Nerd Health.

If you wish to see if we may help you stage up your life, try our 1-on-1 Coaching program. We’d love to speak to you, it doesn’t matter what you find yourself deciding.