If you want to get lean and build mass. Few things are better than complexes.

Especially if your short on time and have limited equipment.

Here is a loaded carry version

Start with

5 kb swings

5 kb thrusters

Walk 20-30 yard in a racked position

Than with out putting it down do 4 reps of each keeping the walk the same. Repeat to you get to 1 Bonus if you dare, than go back up to 5 reps.

Have fun with this by

Using 2 kb or db instead

Add a barbell

Adding more exercises

Doing a different carry like farmer walk or an over head carry.

Doing one side at a time.

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When your younger and into train all you care about is muscle, setting pr’s and killing some workouts.

But as you get older or/and become a dad, these 3 other things are crucial to put into your traning.

So you can be healthier, live longer and live a high quality life.

It all about performing better.

That will mean different things for each person.

But, you can move and play with kids, can you get on the floor with them, and you have energy for them after tough week at work.

If that stuff is important to you , you will want to train these three things.

1. Mobilty

No ones likes stretching especially guys or mobility work like foam rolling.

But, mobility will create injuries, pain and ineffective workouts.

That will stop you in your tracts for all the things we just mentioned about performing as a dad.

Here some starter for better mobility

-Pay attention to your posture during the day

-Do a little foam rolling  before you workout and have proper warm up

-Stretch post workout and off days

-Move daily

-Don’t train body parts tarn movements the squat, deadlift, push, pull and single leg exercise

2. Strength

Nothing may be more important than strength. Actually leg or grip strength have been linked life longevity.

Strength controls every almost everything we can do physically.

You wont have great mobility if your muscle are weak, actually muscles get tight a lot due to weakness not tightness.

Movement will always be hard if your weak, if you cant squat your body weight, getting up will always be a pain and you wont want to move your body.

Strength will limit your endurance too, all movement is powered or limit by our strength,i so things like walking, jogging or hiking etc depend on your strength. I’m not talking about body building, I’m talking about strength.

A few tips

Strength train 3x week

focus on the 5 movements I spoke of

It doesn’t have to be with weights, it can just be body weight stuff at home

Try to increase reps, or weight each week or decrease rest, to progress.

3. Conditioning

Cardio is often over used and abused. Done very ineffectively most of the time. It actually sucks as a main fat loss focus. But, that doesn’t mean it not important.

Good cardio program will

-Make you feel better mentally

-Helps you recover faster in between workouts and even your sets

-It will help destress and make you feel better, if done the right way.

Tips to get you started

-Do cardio you like or are drawn to , because you’ll do it more.

-Don’t always do intense cardio, there a lot more benefits to low intensity like walking, hiking or swimming

-If your morning resting hear rate is above 70, you need a lot lower intensity cardio and sleep more.

-Remember nutrition, sleep, mobility and strength training are more important for mos people. Those things are more important for fat loss too.

Hope this helped, If there is anything else I can do to help fellow dads, please let me know

If ready to finally make big change in your health, fitness and longevity.

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Bodyweight only

Give this special step up variation a try.

Great for building strong knees too

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Have shoulder, elbow or wrist pain and numbness.

Is it stopping you from training or just living life.

I got your back.

Do this drill daily 2 minutes per side.

Tag friend that this could help

I was trying get my 13 month son to do hill sprints with me yesterday. I get kick out of all the things he keeps picking up, day by day.

I was thinking, how much I love moving my body. If that’s lifting, sprinting, playing with my son, playing sports with my brother in law or when I used to do martial arts or even the obstacle course stuff I used do.

I love it and it’s so empowering.

I think it comes from when I was growing up, I had such hard time with basic movements, like catching a ball, running or really anything with coordination.

Now, I appreciate what my body can do so much, I look forward all the different way I’m gonna be physically be able to keep up with my son.

But, if I’m being honest there have been times. My motivation was at an all time low and It was so hard to get going again and get this feeling I just described back.

Which is why once you got it down, don’t let go of it. When you get out of it.

Boy is it hard to get back into workouts and moving the body, same thing can be said for nutrition too.

Truth is running a business is tough and I let it crush me few times since I been in business.

I never want let life do that again, especially that I have boy to keep up with now.

So, today I’m going go over three things you can do

If your a dad or mom that is feeling overwhelmed, stressed and just can’t seem to get momentum going with moving your body and eating better. This is for you.

I’ve been there I know, how much it suck and you feel like nothing you do, you can sustain.

Before I get into the 3 things. This problem where people aren’t motivated to move and eat better. Is related to this all nothing mindset.

Like-

I can only eat better or move , If I do it this certain way, if life isn’t going let me do it, this particular way.

Well it’s not even worth it, I’m better off doing nothing.

Sound familiar.

This is so far from the truth.

From a physical, mental and emotional standpoint your always better off, doing something no matter how small it may be.

There this analogy I love.

Say your camping with friends.

And boom! a bear attacks you guys.

To live, you don’t have to be the fastest out of your friends to live.

You just can’t be the slowest.

Same for your food and moving your body. It doesn’t have to be perfect and ideal for it to be effective.

Worse thing to do, is always nothing.

3 Things To Do Build Some Momentum if your a busty stressed out dad

1.Move first thing in the morning.

We rely so much on coffee to wake us and up and get alert but some movement in the morning, will often outperform even a triple shot.

It’s doesn’t really matter what you do, but it should feel good and energize you.

It shouldn’t take a ton willpower, do something you have the least resistance to do.

Is it walk around your block.

Is banging 20 squat and 20 pushups.

Is doing a little stretching or yoga if that is your thing.

Maybe your kind of meathead, leave some dumbbells in the living room and bang out some curls.

As long as it makes you feel good, it’s doesn’t have to be very long .

Again
1. Does it feel good to you.
2. Does it energize you.

Then afterward have some coffee if you’d like.

Don’t think this will work , prove yourself right by trying it for a week.

2. Set a minimum water and plant intake.

Food makes us feel certain ways, it’s amazing to me how much one meal can make you feel like feel like shit or make you feel like superman.

Set minimum that are realistic for water you will drink and plants you will consume. When I say plants I mean fruits and vegetables .

Water

If your drink like no water, don’t say a gallon of water a day. Dude your going set yourself up for failure
.
Maybe 20 oz a day for week than next week do 40 and next week do 60.

This is how result happen making smart progressions.

Water Tip . I good way to do water is drink 1-2 cup when you get up and at least cup before each time you eat. It will help you eat little less and get a little leaner too.

Also a big water bottle you carry around helps a lot too.

Fruits and veggies

Not eating any right now.

Start with 1 fruit for snack, than next week fruit for snack and add side salad with lunch or add veggie with dinner.or add 1 greens smoothie a day. Just go from there. Pick ones you like to eating, if you hate steam broccoli maybe not do that. Again don’t set yourself up for failure.

After you decide where to start , ask yourself on scale 1-10 how confident are you’ll be able to do this 90%of time. If it’s below 8 or below make it easier. Than ask yourself that again until you can say 9 or 10.

3. Daily Destress

Stress kills us , it makes hungry, makes our willpower plummet

Find something small to do to destress, it can be anything that relaxes you.
-Walk listening to music or podcast.
-Reading a fiction book before bed.
-Watching stand up so you can get good laugh each day.
-Breathing drills at some point during the day.
-Stretch or foam roller.
-Talk to a loved one.
-Sleep longer or better

Those are my 3 if your struggling big time . I really hope you will take initiative and try some of these at least give it a week.

There simple, don’t take much time and can do them all at home.

I also understand get started is mental gamet, so if you need help reach out.

Your Coach
Bobby

If your looking for coaching, where I’ll help you do all this stuff and more, so we can build you up to get the results and become the person you want to be. Apply for newest program

OMR’s Eating For Fat Loss

Home workout or bodyweight finisher

Squats
Pushups
Rows
Lunges per side
Sprinter sit per side

No gym no problem

Yesterday home workout I did

Rows on rings 54321 x3( I’ll explain this in a bit)

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