How To

How to Run Properly (4 Steps for Beginners to Start Running) – Personal Development Article

So you’ve decided it’s time to start running? Perfect! You’ve arrived at the right place. We’ve helped thousands of people run injury-free and train for their first 5k or marathon, and we’ve put together everything you need to know below too!  Tired of getting injured while running? Work with a Nerd Fitness Coach and train smarter today! Here’s what we’ll cover in our guide to running: Let’s jump right to it in case you gotta run![1] Will Running Help Me…

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How to Deal With Employee Resistance During Agile Implementation – Self Improvement Article

The modern workplace is a combination of people from different generations who have varying workplace ideals. Some people prefer to strongly believe that the traditional method is the best way to work. The younger generation, meanwhile, mostly believes in a flexible work environment that is more inclined towards ‘agile’. With vast differences in the way of working between individuals, it can be a tough problem to introduce the agile way of working. Before we talk about employee resistance in the…

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How To Accept Other People’s Differences – Self Improvement Article

Everyone is different and we tend to accept that. However, actually dealing with those differences can be difficult, especially when they inconvenience us. Some might argue that we don’t have to accept or tolerate other people’s differences. But, is it even possible to control, unify, and standardize everyone? The answer, of course, is no. It’s impossible to unite everyone. Whether we are talking about religion, personality or pizza topping preferences, people are always going to be different. Chances are that…

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Bodyweight Dip 101 (How to Perform the Dip Exercise) – Personal Development Article

Today you learn one of the most underrated exercises of all time: the dip. It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today. A Nerd Fitness Coach can guide your strength training and teach you dips! Here’s what we’ll cover so you can learn the bodyweight dip: A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion…

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How to Do a Proper Pull-up & Chin-up, Step By Step. – Self Improvement Article

So you want to do a pull-up, eh? Well you’ve arrived at the right place! Pull-ups are one of my favorite exercises and a critical movement we teach our coaching clients! Learn how Nerd Fitness Coaching can help you grow strong! Today, we’ll teach you everything you’ve ever wanted to know about pull-ups: It’s a lot to cover, so let’s get to it!  If you’re just starting your strength training journey, check out our massive guide Strength Training 101: Everything…

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How to Make Meal Planning a Fun Kitchen Adventure – Self Improvement Article

How many times a week do your kids ask you what’s for dinner? How often can you give them confident replies? If you’re always fussing about what to cook or eat the whole week, don’t fret because there’s a solution for you. Meal planning. Have you tried this? A meal plan is composed of sets of dishes to cook and consume for the rest of the week. Depending on your daily schedule, the set meals per day could be breakfast,…

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Get Your First Pull-up or Chin-up! 30-Day Pullup Progression – Personal Development Article

Pull-ups are my favorite exercise of all time. But what if you can’t do a pull-up yet? The answer: read this ultimate guide on getting your first pull–up ASAP! As part of our Strength Training 101 series, we give you an exact plan to follow leading you to your very first full pull-up: If you can already do a pull-up (woot!), you might want to check out our article on proper pull-up form, although we’ll cover a lot of the same material here. We…

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How to Warm Up Properly: 12 Quick Exercises To Avoid Injury – Self Improvement Article

Today, you’re gonna learn all about the importance of warming up BEFORE every workout. On top of that, I’ll even teach you HOW to warm up – with specific videos and routines. In this guide we’ll cover the following (click to go to that section?): This stuff is so important because getting injured sucks. And every single day I watch people wander into the gym, immediately lie down on a bench, and start cranking out their workout with a heavy…

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How to Get In Shape Quickly: The 3-Step Beginner’s Guide – Self Improvement Article

This step-by-step strategy guide will tell you everything you need to do to lose weight and get healthy starting today. I know you have lots of questions, and I promise I’ll answer every single one of them (yes, even that one). In this guide we’ll discuss: Three easy steps. You got this. If you’re overwhelmed at the very idea of how to get in shape, I hear ya.  From bootcamps to “What is CrossFit” to Weight Watchers to paleo to…

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7 Things You Should Know Before Starting the Paleo Diet – Self Improvement Article

So you wanna learn about the Paleo Diet, aka “the Caveman Diet,” eh? This is one of the most popular diets on the planet right now (up there with the Keto Diet), and I bet you have questions. Well I got answers, sucka! And lots of LEGO photos. In this massive guide, I’m going to give you the good, the bad, and the ugly when it comes to the Paleolithic Diet (click each link to go right to that section):…

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The Ultimate Skinny Guy’s Guide to Bulking Up Fast – Personal Development Article

Want to go from a skinny guy to building muscle quickly? You’ve come to the right place! I’ve spent my entire adult life trying to pack on muscle, and after years and years of trial and error, I finally cracked the code. Today, I share that code with you! And no, unfortunately, it’s not just Up, Up, Down, Down, Left, Right, Left, Right, A, B, Select, Start. Here’s what we’ll cover (click to jump to that section): Let’s do this! Now,…

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The Most Common Fears in America and How You Can Overcome Them – Self Improvement Article

The word “fear” often bears a very negative connotation. It’s seen as an emotional response that holds us back, puts us on edge, and breeds discomfort. At its core, though, fear is actually a force of good. It’s a biological response that keeps us safe whenever we perceive danger. So, while fear gets a bad wrap, it’s more of a misnomer than anything. A true frivolous fright is called a “phobia”. A recent survey conducted by Sofary revealed the most common…

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Incredible Little-Known Canva Hacks That Will Surely Surprise You – Self Improvement Article

If you are a startup struggling to establish your brand’s identity, visual communication skills might just be your greatest asset for success. But for the person not necessarily seeking the services of a professional graphic designer, we always prepare pro design tips to set you off just like an expert. Secret Canva Pro Hacks In this digital age, there is no denying the importance of well-structured, thoughtful designs. That’s probably the reason why you often find yourself staring at a…

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How to Stretch After a Workout (with Videos) – Self Improvement Article

Today, you’re going to learn how to stretch. If your warm-up is the appetizer, and your workout is the main course, than the post-work stretch is your dessert. Sure, you can NOT eat dessert…but that will make your night feel incomplete. And not stretching – especially after a strength based workout – could be cutting your progress short! In this guide, we’ll share why you should NOT stretch before your workout, but you SHOULD stretch after your training, I’ll also provide you…

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Stay Fit on a 12 Hour or Night Shift (Workouts and Meal Plan) – Personal Development Article

If you work a 12 hour or night shift, this guide is going to be a game-changer. Working weird hours provides a challenge for those looking to get in shape, so I’ll provide a step-by-plan to help you reach your fitness goals. Because I’m nice like that. And I like you. This is 100% doable. After all, Batman is super ripped and he works nights too. Today we’ll cover: Weird hours be damned, I’m gonna help get you healthy. These are…

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How To Protect Yourself From Counterfeits – Self Improvement Article

Why do counterfeits matter? Just buying a knockoff purse doesn’t actually hurt anyone, right? As a matter of fact, knockoffs are produced by stealing intellectual property, which not only hurts the rights of the intellectual property holders, but it can also be made using slave labor or outside of regulatory oversight. While a knockoff purse isn’t going to harm you, the practices it took to get it could harm others. And that’s not even the most serious of counterfeiting issues.…

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How to Find The Best Essay Writing Service for Students – Self Improvement Article

When it comes to an essay writing service for students, it’s essential that you choose a platform that suits your needs. Not all writing services are the same, and this is why it takes a little research. We’ve pulled the criteria that you absolutely need to watch for when you’re selecting a service, and you can find it below. 1Writers and Work Samples Your chosen site should have a lot of information on hand about their writers. Ideally, you should…

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How to Create an Indoor Garden – Self Improvement Article

An indoor garden is a place for you to take care of your more delicate and exotic flowers and plants. If they are not native to your country, it takes a lot of effort to match the conditions needed for them to bloom. If you do not have space for a greenhouse or have trouble meeting the legal requirements, try converting your sunroom or patio to become the new space for your flowers. It is an alternative that, with careful…

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How To Increase Your Productivity By Harnessing Dead Time – Self Improvement Article

Although the title suggests this post will be a world-changing experiment, dear reader, I have to let you down — it won’t. Stop reading if you expect a new promising model as to how to become a super-productive human being. However, keep reading if you want to read the narrative of your average workday. It’s a good way to determine how you could build on your dead time to get more out of your day. Growing as a person and…

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How To Deal With A Bully At Work – Self Improvement Article

Bullying is becoming a universal topic throughout the business world. No workplace is safe from a bully and this behavior should not be encouraged. South Australia has bought in legislation to deal with this problem and I’m of the understanding that other Australian states will soon follow. Until then, how do you deal with a bully? Don’t be a victim The first thing is that you must not act or become a victim. Ensure that you are assertive and don’t…

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How To Enjoy Valentine’s Day When You’re Flying Solo – Self Improvement Article

Year after year, the world goes mad for Saint Valentine. That is to say, suddenly everyone around you seems to be passionately in love, asking you why you’re not or taking a dramatic stand against the whole holiday (inadvertently making an even bigger deal of things.) However, there is no reason as to why you shouldn’t enjoy a ‘me’ day or have issues celebrating Valentine’s Day alone. Here are seven ideas for celebrating Valentine’s Day if you’re flying solo: Book…

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8 Smart And Easy Tips To Make Moving A Breeze – Self Improvement Article

Regardless of whether you have few or more items, moving is one of the biggest household tasks there is. It consumes both time and effort for both first-time movers and people who frequently move. From preparations to the moving day itself, it can be a tiring job. In this article, we will tackle some of the best moving tips and hacks I’ve gathered. 1Plan Before you decide on relocating, you should have a plan first. This will help you achieve…

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How To Find A Restricted Phone Number – Self Improvement Article

When you see “Restricted” appear on your caller ID, you are receiving a phone call from a restricted or blocked number. An individual can block the origination of the phone call by dialing *67 before he or she dials your number. This is used when an individual does not want the person whom he or she is calling to be able to trace the call back to him or her. While finding a restricted phone number can be difficult, it…

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How to Meal Prep – Self Improvement Article

While many people can access helpful information on choosing a healthy diet, just a few implement the tips. You should realize that acquiring healthy eating tips is futile if your execution is wanting. We are not here to accuse you; in fact, we understand the difficulties that you undergo to choose a healthy diet for your family amid your busy schedules. For this reason, this article will give excellent meal prepping tips. Meal Prepping: What Is It? Meal prepping is…

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A Beginner’s Guide to CrossFit

CrossFit is EVERYWHERE these days. If you have friends or coworkers that enjoy working out, you might have even heard them talking about the newest CrossFit “box” (gym) that just opened up down the street. You see CrossFit themed Reebok shoes. You see Crossfit on ESPN. And you’re wondering: “Hey Steve! What the hell is CrossFit, and is it for me?” If you ARE wondering that, my response is “Wow, I’m good at reading minds.” If you WEREN’T wondering that…

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How to Build Your Own Workout Routine

I get an email at least once a day that says the following: “Steve, what should I do for a workout?” After all, many people are interested in getting started with strength training and want to know what workout routine to follow. Considering that a program should be developed around a person’s biology, age, goals, diet, free time, etc, there’s a lot of factors I can’t get in through email that would allow me to tailor a program specific to…

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6 Tips for Cleaning Vinyl Siding

Vinyl siding is an affordable, flexible, durable and weatherproof exterior cladding material that needs to be cleaned from time to time. If not properly maintained, it can accumulate a lot of dirt and dust from the environment. Also, mold tends to grow in the vinyl in humid areas, discoloring its appearance. If the siding has accumulated dirt, dust, pollen or has mold, here are six tips on how to clean vinyl siding: Wear protective clothing Always wear protective clothing such…

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How to do a proper push up

I need to share something very important with you: I’m 95% certain you’re doing your push-ups incorrectly. I’ll explain why shortly. Let’s start here: push-ups are one of the best exercises ever invented (thanks random fit caveperson, whoever you were). They require zero equipment, build strength in all of the right places, have hundreds of variations to keep things fresh, and are easily quantifiable so keeping track of progression is a breeze. Push-ups and push-up variations are a HUGE part of…

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How To Keep Mold Out of Your Basement

The adverse effects of mold are hard to overlook. From unpleasant appearance to respiratory problems and lethal consequences, mold can make our lives truly miserable.Even though it’s clearly not desirable, many people do everything necessary to help the mold grow. They create a highly favorable environment for it to appear and stay for as long as possible. One of the best places for the mold to grow is the basement. Moisture, high humidity, darkness, and lack of UV light allow…

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How to measure your body fat percentage

What the #$%@ is body fat percentage? What’s a good amount of body fat to aim for? How the heck do I figure it out how much I have? Body fat is an incredibly tricky subject – it’s tough to calculate, tough to track, and most people are way off in their estimates of what they think their body fat percentage is. As Kanye West once famously declared, “that right there could drive a sane man berserk.” Luckily, you’re reading Nerd…

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