It is true: you really can’t outrun your fork.
I maintained thinking about this- over and over- when speaking with Kyle, one of our Nerd Fitness Coaching clients.
You see, Kyle works for a non-profit that promotes bicycling as a major mode of transportation.
As part of strolling the walking- er, cycling the cycle- 10 years ago Kyle gave up driving a auto.
Instead, he gets around by biking, strolling, or public transportation.
Since Kyle motorcycles most days, you might believe all that riding would ensure he’d stay in shape.
However, you’re reading Nerd Fitness, which means you’re smart-alecky. So you know that people can’t outrun their fork…or out pedal their fork.
Like many others who struggle to lose weight, Kyle lived off pizza and other carb-heavy foods, which brought in a ton of extra calories.
Simply set, despite the crazy amount of exert he did every day, he still ingested more than he was able to pedal away.
As we know from study after study after study, it is very difficult to exert your route thin. This is why adjustments to nutrition are the key to a successful transformation.
Which is exactly what Kyle did!
I’m honored that Kyle is one of our 1-on-1 coaching clients, and that we were able to offer some tips-off on how to go about a vegetarian diet correctly, something many Rebels struggle with.
Switching up his diet is not the only accomplishment Kyle has attained: he is also now crushing pull-ups!
Which makes me really happy.
You don’t need to hear all about it from me though: let’s brought under Kyle!
HOW KYLE STOPPED TRYING TO OUTRUN HIS FORK AND LOST 27 POUNDS
Steve: Hi Kyle! Thank you so much for taking the time to chat with me.
I’d love to hear from you about your past- Can you take us through a typical day before you started your journey with Nerd Fitness?
Kyle: My day would include an early morning to construct breakfast and get the kids ready for school. Then I’d ride my bicycle to the office. I’d work all day- stopping to purchase and feed pizza or a sandwich for lunch. After run, I’d ride my bicycle home. Evening day “wouldve been” expended hanging out with my kids until bedtime.
On days when I am traveling, substitute family time and school preparations with takes part in an airport or hotel. And I travel a lot.
Steve: Traveling are likely to be grueling, especially when being on the road takes you from your family.
I find it interesting you bike to and from work. But from talking to you, I know it wasn’t enough to prevent you from gaining weight.
Can you tell us a little bit about your fitness journey prior to finding Nerd Fitness ??
Kyle: For more than a decade, I’ve incorporated some physical activity and healthy eating into my daily routine 😛 TAGEND
I gave up driving a automobile as my primary mode of transportation about 10 years ago and rely on stroll, biking, and public transportation to get out.
I’ve been a vegetarian for more than 15 years.
And I’ve engaged in other extracurricular activities like indoor soccer, operating half marathons, or mountain biking.
I often thought that all this was enough to keep in shape without the need to adjust my diet or routine.
Steve: I hear ya- I can also see how it could be frustrating to do “all the right things” and not look the style you want to look for all that endeavor! You were already exerting, watching what you eat, and remained active.
What constructed you decides that something needed to change?
Kyle: Last year, my wife lost 60 lbs almost entirely by changing her diet.
In June, she and I had the opportunity to take a short vacation together without our kids.
We took a lot of photos during that journey and after looking at them- compared to her new, lighter, appear- I realise how much weight I had personally put on over the last couple of years.
Starting a new job, moving the family across the country, and adapting to a new hectic traveling schedule for run had left me 30 pounds heavier than any time previously in my life.
When we got back home, I started looking for local gyms and fitness programs that I could join, but none worked with my busy traveling schedule( severely, I travel a LOT) or weren’t convenient enough for me during the time I was home.
I didn’t want to give up the precious period with my wife and kids when I wasn’t traveling, so I began looking for alternative solutions and stumbled upon Nerd Fitness.
Steve: I’m so happy you induced your way to our strange corner of the internet. We’re very lucky to have you as part of the Nerd Fitness community, and we’re glad you chose us to kickstart your journey, brother!
You’ve been working with Coach Matt M ., what is he having you do?
Kyle: I asked Matt to design a workout that could be done either at my hometown gym or in any random hotel in the world with an unknown quantity of fitness equipment.
Because my surrounding was constantly changing, I required a workout program that worked anywhere and everywhere.
I also stressed that my past anxieties about going to a gym centered around not knowing what to do- how many reps of what exert, should I use the machines or not, is this too much weight or too little.
It was all only a bit dizzying.
Simply put, Matt provides a workout routine in three supersets that can be accomplished in about 60 minutes. Each exercise has one or more alternatives that can be performed depending on what equipment is available.
The supersets usually progress from core body routines, followed by heavy lifting, and concluding with lighter lifting that also engages a bit of cardio. The alternatives maintain me on pace when I don’t have barbells or other equipment while on the road.
Since I expend about 50% of my period traveling, having nationwide access to my trainer has been a game changer.
Training while on the road works in most cases, and there have been some scenarios where the alternative training exercises Matt were essential to staying on track.
Being a NF client constructed that both easy and possible.
I’m proud to say I haven’t missed a workout since we started working together.
This has helped with the confidence that no matter where I am, I won’t fault in achieving my aim.
The consistency is paying off. For the first time in my life, I’ve been able to rock pull-ups! I’m the strongest I’ve ever been.
Steve: That’s great! Although I’m super-biased( I have a coach-and-four who programs road workouts for me too ), I suppose NF Coaching is perfect for people who traveling a lot. When you think about it, you have worldwide accountability and expertise!
What’s been the most important change you’ve stimulated since starting this recent journey ??
Like I mentioned before, I’ve been a vegetarian for a long time, but often resorted to carb-heavy bread, a dizzying amount of melted cheese, and chips to fill in the thirst between salads and quinoa bowls.
Matt helped me track my eating and make adjustments that still worked with my dietary predilection.
Like the workouts, Matt also helped me design snack options for my busy traveling schedule- protein bars and shakes- so I wouldn’t be driven to a slice from Sbarro between flights.
Being a vegetarian, I spend most of my endeavour maintaining consistent different levels of protein intake. Since consuming protein comes along with either fat or carbs, balancing the amount each day was the biggest adjustment I attained.
As we progressed beyond what foods I like to eat that work within those parameters, we began incorporating carb loading on workout days, intermittent fasting when I’m not traveling, and small dinner plate utilization for portion control.
Steve: That’s astonishing! I’ve written before that a common mistake vegetarians build is simply living off bread and pasta. I’m really happy that Matt was able to take an objective opinion of your diet and attain some suggestions.
What’s a typical day for you like now? Workouts, diet strategy, and so on. Devote us the details!
Kyle: On workout days, I’m normally at the gym by 5am. It’s early- but it simply works for me to get the workout in first thing in the morning before my kids are awake or I go to work. The gym isn’t usually too busy then either.
After my workout, I skip breakfast and motorcycle to my job. I’ll drink coffee and water all morning during run and usually have a light lunch around noon.
My recent go-to is a plate of raw veggies with hummus and hot sauce. A couple of hours after that I have a protein shake as an afternoon snack. Then I’ll bike home from work and begin cooking dinner for the family. This is usually my biggest meal of the day. Often it includes eggs.
We’ve also been experimenting with using cauliflower in all its forms. Since my wife is continuing the diet plan that helped her lose 60 lbs, it’s really easy to keep on track by feeing together.
Steve: It sounds like you have a solid routine: you’re very active and prioritizing nutritious snacks. Great job dude!
Besides your routine, what else has changed about you?
Kyle: I’m definitely able to wear clothes I couldn’t have worn a year ago. Now that I’m smaller and weigh less, trying on clothes genuinely makes me aware of how heavy I had gotten.
There’s also a pleasure in sharing this transformative moment with my wife.
We are both working on our selves side by side, and it adds a level of support that I find really helpful when all I want to do is eat an entire cheese pizza, lol.
Steve: I love that you guys are supporting each other- and I can’t wait to see where you are a year from now!
Do you have any words of advice for somebody who just starting out on a weight loss journey? What if they’re considering a change, but not sure this is right to start?
Kyle: Coach Matt helped me realise a person doesn’t have to make all the drastic changes overnight.
To anybody starting out, going one step at a time is easier than trying too much, too fast!
Even though I was prepared for a bigger shock, Matt’s coaching eased me into new routines and merely after I demonstrated a commitment to those did he offer something new.
And honestly, that’s been really helpful when it comes to eating.
Also, if you travel, a remote coach-and-four you can access from anywhere is awesome! It turned out to be exactly what I needed.
Steve: Traveling can be tough to maintain healthy habits, so I’m glad you saw a solution that works for you.
Okay, I’ve got to ask: where do you plant your nerddom flag?
Kyle: I’m all in for Star Wars( and a minor participant in most other fandoms ).
The family and I attend cons on a regular basis and are trying our hand at cosplay for the first time this year!
I’ve also got a huge vintage Star Wars action figure collection that my kids and I add to regularly.
Steve: A Star Wars collecting you let your kids even look at? Dad of the year … Some fathers won’t even let their kids in the same room as their collectibles.
Where do you go from here Kyle? What objectives and habits are you still working on?
Kyle: We’re definitely working to lose a few more pounds, which would bring me down 30 lbs! We’re tackling this mostly through the addition of interval cardio training and small diet modifications.
Additionally, we’re working to reach some interesting physical fitness goals.
I’ve never been able to do a pull-up, but now I’m doing two each workout( and working towards more ).
I’m not sure what we’re working on next, but I’m looking forward to the next steps at getting there.
Steve: YES! Welcome to the “I love pull-ups and want to tell the world” club. It’s the best club.
Thank you so much for taking the time to share your story with us Kyle! Best of luck to you and the family!
THE 5 KEYS TO KYLE’S WEIGHT LOSS AND LEVEL UP SUCCESS
In speaking with Kyle, I realized he had a few key traits that helped him succeed where many others fail.
Lots of people try to get in shape.
Many of them have a lot of the same obstacles to overcome as Kyle:
A crazy travel schedule. Responsibilities as a new daddy. A diet too dependent on carb-heavy foods.
What’s special about Kyle is not the challenges he had to face. We all have unique barriers in our lives.
What’s special about Kyle is how he went about systematically overcoming such barriers.
In speaking with him, and analyzing his choices and decisions, I think there are five traits that set Kyle apart.
Here’s what we can learn from Kyle’s success 😛 TAGEND
# 1 KYLE KNEW WHEN TO ASK FOR HELP
There’s nothing quite like a spouse or partner or friend who is crushing it to motivate you to stimulate some changes.
Kyle’s wife decided to get in shape after having their two kids- she created a plan, stuck to it, and lost 60 pounds.
When checking out photos from a recent vacation, Kyle knew his wife was on the right track.
He, however, was not.
But he didn’t know what to do: he was already feeing the style he thought he should, he was biking every day, and staying very active. The outcomes just didn’t match the effort.
And he was also stuck due to his work schedule: Traveling made any kind of fixed routine impossible. What does one even eat at an airport that isn’t pizza?
Kyle knew things had to change, so he decided to ask for help from a professional. A professional that spoke his language: a dad that loved Star Wars.
That extra pair of eyes from Coach Matt- a father of 2( and huge nerd ), which permitted Kyle to see things in a whole new way.
Asking for help was a great first step, and then he did something many people forget: he actually LISTENED!
# 2 KYLE LEARNED YOU CAN’T PEDAL YOUR WAY THIN
When people want to get in shape, they often think that hours of cardio is the answer.
They’ll start a go routine, or buy a treadmill, or even start biking to work.
While exercise and movement are critical for heart health and overall happiness, we here at Nerd Fitness know “You can’t outrun your fork .~ ATAGEND”
I think it’s super awesome that Kyle works to advocate cycling as a major mode of transportation. More motorcycles on the road and fewer cars is great for everybody involved- including the planet.
However, Kyle learned a valuable lesson: biking miles a day, in of itself, is often not enough to get in shape- unless it’s be included with changes to nutrition too.
We highlight over and over here at Nerd Fitness that 80% -9 0% of the weight-loss equation comes down to a proper diet .~ ATAGEND After gaining 30 pounds as a new daddy, despite pedaling his motorcycle every single day, Kyle knew something had to give.
He lost weight- though I believe maybe 1 of those pounds might be from trimming his beard! Ha
# 3 KYLE ADJUSTED HIS PLANT-BASED DIET
While Kyle expended a lot of calories riding his bike everywhere, it wasn’t enough to overcome all the calories he was feeing in bread and pasta.
Kyle tried whenever possible to feed healthy vegetarian dishes like salads and quinoa bowls, but they never fulfilled his thirst This led to him eating bread along with “a dizzying sum of cheese” to hold him over until his next meal.
So although weight loss come down to calories in and calories out, the quality of the food can really impact how easy or tough it is to stay within your calorie goal for the working day.
It took an outside pair of eyes, from Coach Matt, to point this out to Kyle.
Now, Kyle prioritizes a healthy plant-based diet.
He skips breakfast and snacks on veggies and hummus and a protein shake during the day. His big main meal at night will often include eggs, a great protein source for those on a vegetarian diet.
The fiber from the plants and the protein from the eggs help keep Kyle full from dinner to meal. So he can motorcycle around town and not be seduced by the pizza joints on every corner.
# 4 KYLE MADE THE ROAD WORK FOR HIM
Traveling can build get in shape challenging.
Your normal routine is thrown out the window.
Instead of cooking your own snacks in your kitchen, your dependent on eateries. Instead of having access to your normal fitness facility, you get the rundown treadmill the hotel keeps so they can say they have a gym.
The important phase is consistency. To not lose momentum on the days you’re away from your home.
With Matt’s help, Kyle developed a plan on workouts to do from anywhere.
If he’s at home?
Perfect, he’s off early to the gym to crush his training.
If he’s traveling?
No problem, Matt constructed workouts that don’t require any equipment whatsoever.
No momentum is lost.
If you live on the road, don’t let it become an excuse to not train. If half your days are spent in hotels, that’s plenty of time to continue growing stronger.
# 5 KYLE HAS A SUPPORT NETWORK
I’m so happy that Kyle’s wife is also on her own journey, going about things her own route. They’re also supporting the heck out of each other!
This entails it’s two heads in the kitchen instead of just one.
When Kyle has to wake up early to make the gym, his wife understands( and vice versa !).
They both want to prioritize their health, for their own future and the future of their children. Having person in the house whose on the same fitness journey is a godsend.
Plus, it’s not the only subsistence Kyle has.
His coach, Matt, also has his back. This non-judgemental extra pair of eyes proved critical.
Matt helped Kyle watch, with a little bit of adjustment, his vegetarian diet could be a tool for weight loss. Matt helped Kyle create a plan for the gym, so he was able to get in, know exactly what to do, and get out.
Matt adjusts Kyle’s workout on the fly depending on his traveling schedule for the upcoming month. Every day, Kyle wakes up, looks at the NF App, and knows exactly what he needs to do.
The lesson: if you can, find a fellow Jedi or a Jedi Master!
Maybe your spouse has expressed interest in getting in shape.
Maybe you have a brother or sister or roomate who wants to start strength develop, and you two can share your progress with each other.
Maybe you have a coworker who also wants to go for strolls at lunch with you.
Or perhaps you are able to hire expert guidance, like a coach-and-four, to help attain schemes and recommendations for you to hit your goals.
A companion can be a lifesaver for when things get difficult, so team up- even if it’s just for accountability!
WHAT SMALL CHANGES CAN YOU MAKE, LIKE KYLE, TO LEVEL UP YOUR LIFE?
The great thing about Kyle’s transformation, is he is still Kyle!
Kyle still takes his motorcycle to run every day.
Kyle still follows a vegetarian diet.
And Kyle still shares his love of Star Wars with his kids, because kids should know about Star Wars.
Sometimes, you don’t need to do a complete life overhaul to level up your life.
Sometimes, an outside pair of eyes can point out some key changes you could attain, to help you reach your goals.
No matter where you are on your fitness journey, I would encourage you to think about what constructed Kyle successful 😛 TAGEND
It’s okay to ask for help. You don’t know what you don’t know. Asking an expert to take an objective its consideration of their own lives can be vastly valuable. You can’t peddle your way thin. I wish getting in shape was as simple as biking to run. While it is a great lifestyle habit, diet will still be 80 -9 0% of your success. Be careful with a vegetarian diet. Vegetarian or not, you still need to know what you’re eating! A salad and quinoa bowl can be vegetarian, but so can pizza and donuts. You can perfectly do a vegetarian or vegan diet incorrectly. So, don’t do that! Don’t lose momentum on the road. Staying fit while traveling can be tough. However, if you make a plan, it’s an impediment that can be overcome. Don’t make this journey alone. If your spouse wants to get in shape with you, great! Take them up on it! If this isn’t an option, a coach-and-four can also be a great accountability partner.
If you related to Kyle’s story, apparently doing the right things without making any progress, think about what you can do differently.
Start by testing your hypothesis:
Maybe running on a treadmill for an hour isn’t enough to burn the calories from all that pizza at lunch.
Maybe a vegetarian diet should include veggies.
Maybe pull-ups are the best. I know Christina, another coaching success narrative, concurs!
As we learned from Kyle, an outside pair of eyes can be really useful for analyzing your routine. Sometimes it’s hard to look at ourselves objectionably.
Depending on your current situation, our 1-on-1 NF Coaching Program might be only the extra pair of eyes you need! Person who can learn their own lives, understand your individual obstacles, and make a plan for success!
Want to learn more? Go ahead and click on the box below and schedule a bellow with our squad!
No matter what you do, here’s what I want you to take away from Kyle’s story 😛 TAGEND
Diet is everything. You can still gain weight even if you bike to and from work. If you aren’t inducing the progress you’re after, look into a different nutrition strategy. Make-up small changes, but make changes. Are you frustrated that what your doing isn’t working? Try something else this time!
In a year and a half, by be concentrated on the above two points, Kyle get within 3 pounds of his goal weight( 27 pounds down at the time of this writing ).
If you started be concentrated on your diet with small sustainable changes, I promise you in 18 months, you’ll be closer to your goal than you are today.
The important thing?
Not tomorrow. Not next week.
PS: I want to give a special shout out to Coach Matt, who the non-judgemental pair of eyes Kyle needed to level up their own lives.
If you are somebody that wants to have your own Yoda guiding you in the ways of the Force, check out or 1-on-1 coaching program, and I could be sharing YOUR story this time next year!
PPS: Speaking of success stories…If you’ve had success with any aspect of Nerd Fitness, whether it’s our free workouts, Academy, or Coaching, email us! Send your story to contact( at) NerdFitness( dot) com and let us know so we can share your escapade with the galaxy!
Read more: nerdfitness.com