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Dad’s What To Do When Your Overwhelmed And Have No Will Power?

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

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Fall River Dad’s Want Jacked Shoulder’s Without The Pain?

Want jacked shoulders but your joints are a mess and you dont have heavy weights.
 
Boom problem solved
 
As we get older, most us are better off making light weights feel heavy.
 
Stress the muscle not the joints
 
This exactly what this circuit will do.
 
Got this idea from joe defranco he has a bunch dufferent varations check out his page.
 
Start with
10sec sec bent over raise hold
10 sec standing hold
8 shoulder circles each way
Alternating shoulder raise 8 per side
Curl lateral raise negative 8 reps
 
Do 2-3 times your shoulder will be smoked and your joints will feel good.
 
You don’t need much weight.
 
Sense becoming dad I’ve had a great interested in helping other dads
 
Build muscle and strength
Without beating up our joints
Feeling energized and confident
Without doing any diets
 
If your looking for help apply for a free consult I’d live to work with you
 
http://fallriverpersonaltrainer.com/contact/
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5 Exercises You Can Do To Bet Fit Dad In 5 minutes a Day

Home workout or bodyweight finisher

Squats
Pushups
Rows
Lunges per side
Sprinter sit per side

Start with 1 rep each circuit style, without breaking next round us 2 reps per exercise and keep going up until…

You can go as high as you can for 5-10 minutes

Or

Set a rep number get there as quick as possible

I would do more volume aka more time and reps if this is your lone wotkout.

Also plug and play your favorite

Squat pushup lunge and row variation

Than fuel your hard work with one of these delicious meal ideas

http://fallriverpersonaltrainer.com/nutrition

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Build Muscle With These Three Exercises At Home

No gym no problem

Yesterday home workout I did

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

Dips 2sec pause at the bottom 3sets of 5-7 reps

1 arm row as many reps as possible
2 sets

Shoulder circuit
Iso bent over hold 10 sec
Iso lat raise hold 10 sec
Shoulder circles 8 each direction
Alt lateral raises 8 each arm
X2

Sprints

You do not  need gym to

Get jacked
Get good swear that will set the tone for the day
Help you burn some fat
Be in great shape for your kids

Want to get those results?

Hit this template up 3-6x week

Do 3 drill per workout

Lunge/squat/deadlift/split squat etc exercise
Push exercise like pushup or press
Row or back exercise like row or pull apart face pull etc

You will hit all the muscles in your body

Work hard for reps of 8-15 reps and for 2-4 sets or time yourself with whatever time you got.

Only equipment you might need is pair dumbells for rows or save money by buying bands instead, do band rows or pull apart or my favorite facepull

Pushups and legs can be body weight. But adding a kb or db wouldn’t hurt. Get some cheap of craigslist or fb shop.

Seem to easy try some of these tips to make these workouts harder and more effective

Increase range of motion

Example elevate your back foot on a coach when do split squats

Or

Put your feet on the coach for pushups

Slow it down

Control the move instead of using momentum, which you shouldn’t do any way.

Example 3-5sec lowering and come up fast. This usually, not only makes it harder but use more of the right muscles. Which will build more muscle.

Pause

Add iso holds, pause at the bottom for a few seconds or top or after you do your reps.

Example do 15 squats hold at the bottom for 30 sec.

Or

Do 10 pushups and hold for 2 seconds at the top and bottom for each rep.

Another idea is what I did for the rows above 54321 which is do

5 reps on 5th rep hold for 5 sec
Than right into 4 more, 4th rep hold 4 sec
Than right in to 3 more and 3rd rep hold for 3 sec
Same thing for 2 and 1

 

Decrease rest

This is super simple decrease your rest by 15-30 sec. Makes a bigger difference than you think, plus will build some cardio too.

Do as many sets as possible as you can for a time like 5 minutes, 10 or 15 minutes. Great for those super busy dads.

Pick total rep range like 50-100 Rows and do it in as few sets as possible as resting little too.

Hope this helped

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Get strong💪 and build muscle

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Exposed: Is Your Workout And Diet Harming You?

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.

 

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How I’m leaning out?

 

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,

 

 

 

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You Can’t Our Work A Bad Diet, But You Can Do This…….

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 8th. 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.

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No Excuse Workouts!

Lets get real, we are all really busy and it can be tough to workout. But, the truth is if, we always say we don’t have time. We will never have time.

If we want to be around for our kids long term, get strong and build muscle, we have to make a mindset shift.

I don’t have time to workout to how can I make time to workout, if only for 5 minutes.

That is what the no excuse workout is all about, not making an excuse and getting at least 5 minutes of movement in each day or spending 5 minutes on what ever you are dedicated too.

This can be anything. What is important is that your doing the work?

The no excuse workout is powerful because
-You will start to destroy the all or nothing mindset, that leaves us fat and out of shape and unhealthy.
-You will start tranining your mind to want exercise, your mind will want, what you usually do.
-You will feel happier and you will get better results than doing nothing.

Take control of your life dedicate, 5 minutes to your goals, you deserve it and your kids deserve it.

Let me close with an example of one of things I’ve been doing when I can’t get into the gym for some weights or intervals. I’ve been building up walking lunges for time, while walking my son. Did 20 minutes yesterday and walked another 20-30 minutes afterwards.

Find a way to get it in, any way you can.

—————————————————————————————
If you want me to help you get in the bets shape of your life, so you can be around for kids for a long time, feel great about your body. Apply for my 6 week challenge.

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A Simple Workout For Busy Dads And Moms

Sometimes , we think an effective workout , needs to be an hour long with weights etc.. You know the ideal workout.

Sometimes that isn’t possible.

But, it’s ok.

Last week had limited time and did this upper body workout like this twice.

Did OEMs.

All that means is you do an exercise for a certain amount of reps each on each minute. Example if you do 10 pushups and it takes you 20 sec you have 40 sec of rest before you start the next set. Make sense.

Enter the 20 minute jacked dad workout.

The first 10 minutes I did 10 push up on every minute. Did different variations like close grip, spider, wide regular to mix it up.

The next 10 minutes I did 10 ring rows for 10 minutes. Again switched it up working different variation like wide grip, close grip, underhand grip and face pulls.

To end the workout on a high note,  I did the last set as many reps as possible.

In as little as 20 minutes I did at least 200 reps of upper body exercises.

Which is enough to build muscle and strength.

Also because your doing so much work in, such a short amount of time., you create a pretty good metabolic boost, which will help you burn fat(as long as your nutrition is ok and your sleeping ok)

One more thing , that  is awesome. You could plug and play to make this more of cardio workout for example do burpies or high knees. Or use it for leg or sprints. Like doing 20 kettlbell swings on every minute for 10 minutes.

Give this a try next time you only have 10-20 minutes to train.

Remember something is always better than nothing. Always!

What else, can I write a bout that would help you with your goals?

Want me to help you get strong, lean and feeling your best check out these black friday deals!

 

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