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.

Apply for my The Strong Dad Transformation

Looking to build muscular and strong legs with

Little equipment
Bodyweight only

Give this special step up variation a try.

Great for building strong knees too

Looking to finally transform your body and be in the best shape of your life.

Apply today

Although When you apply and meet with me, I’ll talk to you about your struggles, goals and how I can help. Than prescribe you program based on that.

Check out my most popular programs and what people are saying.

programs

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)

Want help becoming fit, strong and healthy dad

Apply for free consult

Two major things people jump into fitness for.

• Fat loss
• Feel better and more Confident

But, what if the very thing , that we do is actually making,  these two things worse in the long term.

Say you do 21 day, 30 day or an 8 week challenge.

You do great or even ok.

You have lost some inches, built some muscle and feeling a whole lot better about your self.

Than after that, you stop maybe because

-You can’t afford to keep going

-Life gets in the way and gets crazy

-You think your good to enough to do it on your own.

But, than you go back to your old way of living ,usually due,  to how you got results in

the first place wasn’t something you could do 365 days a year.

You gain fat may be more than you originally had. You don’t feel too good about

yourself for doing this.

This is a cycle that happens time and again.

Although you might go periods each year, where you get a little lighter. Year by year you actually put on more body fat.

And doing so your confidence in yourself get’s destroyed and start to question if you should even try anymore.

Maybe your not cut out for this.

Who can blame you, it’s not like you haven’t tried.

This is the cost of constantly starting and pausing. There great article about it here.

Why the “pause-button mentality” is ruining your health and fitness. ‘Getting a fresh start’ isn’t the magic bullet you thought it’d be.

You actually get fatter and have less confidence. Two things you wanted to improve and keep them improved.

This also the cost of doing things you know you can’t do for long period time .

If this is you. Maybe consider doing something more sustainable, something you can do for at least 3 month to a year. If not longer.

That you can do on your most stressful and chaotic weeks.

That might be a program like mine, but maybe not. Although, people have stuck with it for years, there have also been people who haven’t. I’m not for everyone .

Find something you can stick to long term

Somethings you might want think about, to make sure you can.

Can I do this , if I’m having the shittest week every.

This will most likely be the opposite what you have done in the past.

What is your normal approach, what is the complete 180 of that?

That might something worth looking into.

Now, this might not be sexy or what most be people want to here.

Do you want results or do you want another fitness gimmick, that will leave you worse off.

Hi guys haven’t wrote anything on here for a while. I’ve been leaning out the past coupe month. Thought it could be helpful to write some blogs, about what I’m doing.

I’ve been dropping slowly but keeping most my muscles, I might even be adding more. I’m liking how my muscle is looking, that could be just having less fat on my arms, chest and back or I’m building some muscle, as I drop.

Training

I ‘m on 4 day split 2 upper, 2 lower.

For conditioning I’ve been

Walking 3-5 x 30-60 minutes at time.

Been trying take it easy on hit or sprints due to added 4 intense lifting’s days instead 3 , wanted to make sure I could recover ok before adding sprints. I’ll be adding 2-3 sprint session a week, starting this week.

Also the next three weeks working on a little upper back work to work on my posture in my back and build some more muscle in between my shoulder blades.

Nutrition

I always do well with protein and water

I’ve been really trying keep my veggies at least 4-5 day, I always have less cravings, when do that and get fuller easier.

I’ve added fasting 2x week for 21 hours.

Weekends seem to be the toughest and worst days.

Going be focusing in on eating slower to build more awareness on the weekend and beyond.

My main focus is to continue to fast, eat as much veggies as I can by prepping some each day, slow down how fast I eat, especially on week ends.

Supplements

I’m not a big on supplements , so I only do a few and I don’t always use all them daily.

Whey protein, to get quick protein and some sweetness for my sweet tooth

Krill oil- For brain health , something I get worried about as I’ve gotten older

Vitamin D-It just solid supplement that helps with so many things.

Magnesium oil- Recovery and better sleep

Hope that can help some people out.

Any questions let me know,

We all know that if we don’t well, any goals are almost impossible from fat loss, muscle gaining and performance.

Check out this video, always liked it for hitting this point home.

You can’t out train a bad diet.

But, you can influence what your body does with the food you eat by how you sleep and exercise/train.

You see this is the time for eating too much or the wrong things. Not that I’m saying go eat everything in sight.

But, if you’re going to anyway. Here are few things you can do, to make sure your body stores less for belly fat or more for building cool muscle and performance.

Here are 5 strategies to do just that.

Eat carbs at night.

You’re going to anyway at Christmas and holiday parties. Try your best to make as high quality as possible. Things like rice, potato, yams et,. on the days between these events, that you may enjoy a few drinks and some deserts you like. This will help, sleep better at night, too.

More or better sleep.

If you sleep better your hormones are going work better for you, which will make it easier to lose fat, have more energy and have more control over your eating. Focus on 7-9 hours of sleep. If you can’t, at least try get high quality sleep by doing a couple if these things to improve the quality.

-Get sunlight during the day

-Reduce screen time, especially the hour before bed.

-Write down everything that is stressing you out on sheet of paper before bed.

-Read, relax, laugh, stretch, mediate before you go to bed.

-Keep your room as dark as possible and cool to.

Lift weights.

This is the easiest way for you to help your body use most of the extra carbs, you may having into your muscles for recovery. After you train hard with resistance, if that is weights, or body weight. Your body is going want suck any carbs in you blood into your muscle, instead of turning them into body fat.

.

Intervals/sprints

This another great way to get your body to suck up the carbs in your blood stream and use them as fuel for this intense workout too. Just don’t overdo it, 1-3 of these a week is plenty.

Lift slow

A great way to deplete and burn through carbs in your blood to fuel your strength workout is, to increase your tempo. which will increase your work. Say each reps of squat takes 1 sec down and 1 sec up. Instead you could do 4 sec down and come up fats or even do 4sec up too. If you really want to, pause. You could lower for 4 sec pause 2 sec hold and lift for 4 sec. Try it , it will completely changes the exercise. This also great if you have no weight or have light weights. You’ll make a 20lbs feel like 50lbs.

There you go 5 ways to influence how your body will use some of those extra calories your consuming.

I want to leave you with a few bonus tips I think is important.

-Eat slower by putting your utensil down in-between bites. We will get fuller faster, enjoy your food more and eat less.

– It the holidays enjoy it, don’t stress about nutrition or workouts. These things are supposed add value not distract value.

-At the same time, the only way we get result sis to be consistent. Make time in some way to move your body in some way and eat better. Just because you’re going to a holiday party tonight doesn’t mean you can’t have green smoothie this am or have a salad with your lunch. Stop the all or nothing.

If you’re interested and having me help with your fat loss and muscle gaining goals. I have 6-week challenge that is starting Jan 8^th. I’m taking 20 people 10 weight loss and 10 for muscle gaining. They will sell out quick. First come, first serve. If your down be sure to sign up.