Created with Sketch.
Fit Dad Nation
22 minutes | 17 days ago
124 - How To Overcome Emotional Overeating
Today's show is about emotional eating and overeating, why we do it, and how to overcome it. I once read that emotional hunger cannot be satisfied with food and it's spot on. So many of us eat for the sake of eating, eat to deal with different stresses, and eat based on our moods Although you’ve likely heard this on social, food is not just fuel. It’s not just "gas" for your “car”. It’s far more complex than that. It has deep social and emotional roots and is ingrained into almost every aspect of our lives. Much of our lives revolve around eating and drinking; we gather for family dinners and reunions, holidays, BBQ’s, and birthdays. We celebrate promotions and new babies with a party that involves drinking and eating. We invite old friends out and do what? Go for a drink. We go on dates and eat. There always seems to be a reason to eat and drink. One of the main reasons traditional diets fail is because you’re forced to sacrifice and/or deprive yourself of all the things you enjoy and missing out on social events that revolve around food. Food and drinks are also used as a quick pick me up when you’re feeling down, stressed, or lonely. It’s always there for you 24/7. People eat for so many emotionally based reasons including: Bored Tired Stressed Sadness Overwhelmed Weather Social events Time of day As a reward Emotional eating isn’t inherently bad but it usually is. We tend to look for sweet, salty, junk foods or alcohol when we’re going through one of these emotions. And that’s causing a decline in our health and an over consumption of calories. The key is to understand that you are, in fact, overeating because of an emotional response and then take responsibility for it. Then you can start to work towards making changes. Today's show will offer up some ideas and strategies to help.
20 minutes | a month ago
123 - Poor People Can't Lose Weight
I was scrolling through Facebook last week and came across an ad for some fitness program and in the comments, I saw something that struck me as incredibly ignorant. The comment said "poor people can't lose weight" and I'm not entirely sure if it was meant to be serious, but it appeared to be. I thought about it for a few days and it really bothered me so I decided to do a show on this very topic. Over the years, I've often heard the excuse "eating healthy is too expensive", or "I can't afford a gym", and it frustrates me to no end to hear these things. So today, you're going to hear why all of this is a bullsh*t excuse and why you CAN afford to get fit and healthy, regardless of your paycheck. I'm also sharing my personal experiences with eating healthy on a super tight budget and what some of my go-to tactics are. I don't want anyone thinking they can't afford to be healthy and I'm here to tell you that 99% of those listening to me right now have more than enough resources to eat clean and train hard.
23 minutes | a month ago
122 - This Is How You're Going To Lose 10-20 Pounds By June 1
Back in August 2020, I set a goal for myself. I had added a bunch of fat weight from being a lazy a** and eating far too much and had had enough. So I committed to losing 20 pounds in 30 days and put the wheels in motion. But before you write this off as some get ripped quick scam, I've manipulated my body weight many times over the last 25 years and can do it safely. I do not recommend that anyone else try to drop this much, this quickly. Anywho, I've slowly regained all the weight I lost due to my elbow surgery and being out of commission for two months. Well that and letting my diet go to sh*t. And I've had enough of feeling like crap so I decided to challenge myself. I am giving myself 60 days starting April 1 to get myself back into shape and get back to 180 lbs. from my current weight of 200. Of course you don't care about my goals, so I decided to make this a public challenge. Join me on my journey to getting my beach body back (or at least most of the way there), and I'll show you how it's done. No crash diets, no marathon training session, no running (yay!), and no supplements. Just good ol' fashioned hard work, consistency, and clean living. There are no (legal) shortcuts to losing body fat the right way and over the next 60 days, you'll follow a simple strength and conditioning program, an easy to follow nutrition guide, and be held accountable by me and the other men doing this challenge alongside you. If you want to get in on this challenge and shed some weight before the pool officially opens, join us. Head to FDNIC.COM where you can join the Fit Dad Nation Inner Circle and get your body back to where you want it. If you don't want to join us, no worries. Today's show will tell you exactly what I did to get my butt back into shape and I'll give you a hint; there isn't a single "hack" involved.
19 minutes | a month ago
121 - How To Break Through Your Weight Loss Plateau
If you've ever exercised for a period longer than a month or two, then you probably understand what it means to hit a plateau. It's basically when your body has adapted to what you've been doing and all those sweet gains you were making suddenly disappear. Plateaus are going to happen, period. Regardless of how hard you're training or how clean you're eating, it WILL happen. It's natural because our bodies are incredibly proficient at creating adaptation. So when this happens, there are a number of things you can do to get past it. In today's show I share my experiences with my own plateaus over the years and how I teach my clients to get past theirs. The bottom line with all of this though is DON'T QUIT when sh*t get hard and progress stalls. It's normal! Just change up a few things and keep rolling forward!!
18 minutes | 2 months ago
120 - 3 Sneaky Reasons Why You Aren't Making Progress
In today's show, I share 3 sneaky reasons why you aren't seeing results. And by sneaky I mean you might not even realize these things are sabotaging your progress and gains. First, you need to take an honest look at your habits and what I've found over the years is that people aren't nearly as healthy as they think they are. It's easy to lie to ourselves about what we're eating, how hard and consistently we're training, and how healthy our lifestyle is. Really easy. And unless to can be brutally honest with yourself, you can get caught up in a perpetual lie of believing you're doing far better than you actually are. Second, you are a product of your environment whether you like it or not. You become like the people you spend the most time with, so you have to choose to surround yourself with people who will support you. Likewise for working a job that might not be conducive to living a healthy lifestyle. If your environment isn't working for you, change it. Lastly, and I catch a lot of sh*t for this one, you don't want to change badly enough. I mean, we ALL want to look and feel great but very few are truly prepared to dedicate the time, sweat, and effort to make it happen long-term. Find an emotionally driven to succeed.
21 minutes | 2 months ago
119 - 5 Solid Reasons You Shouldn’t Take Workout Supplements
As a fitness professional, I am bombarded with questions about everything health related but there is one topic that comes up more than any other; workout supplements. It's an industry that produces tens of billions of dollars annually and there is a good reason for it. No, it's not because they work, but rather because people want to get results as fast as possible and are willing to pay for it. In short, we want shortcuts to those six pack abs and bulging biceps. Unfortunately, the human body doesn't work on those terms and you're probably familiar with someone (or you) that has quit exercising/dieting because the results weren't coming quickly enough. Personally, I don't recommend supplements to most people because they are largely unnecessary. However, I do think many supplements do have a place as part of an overall fitness program, but there are a lot more reasons not to take them. Here are my top 5 reasons why you shouldn't take workout supplements: 1) You aren't covering the basics first. Now I'm going to assume that you're thinking of taking supps or have taken them in order to accomplish one or all of the following: Losing fat Adding more muscle mass Having more energy Performing better at a specific sport And here's what I'll tell you. If you aren't spending time on the basics of good health and fitness, then you have zero business taking supplements, period. Forget the whey protein powders, the creatine, and the post-workouts. First and foremost, make sure you are doing the following consistently before heading to GNC to load up on supps. Strength training 2-4 days per week for lean muscle gain. Doing some form of conditioning/interval/circuit/HIIT training for fat loss and boosting your metabolism. Eating high quality, nutrient dense foods every day. Drinking 80-128 ounces of water daily. Getting 7-8 hours of quality sleep. Reducing your stress levels as much as possible. There are just the very basics and the very first place you need to start when your goal is fat loss, muscle gain, and better health and longevity. No exceptions! 2) You want results right away You and I would both love to get ripped with 8 minute abs or be able to make total body transformations like the people on The Biggest Loser, but we know that those things aren't real. The problem is that companies spend massive amounts of money to make us believe that super fast results are not only possible, but easily attainable. I f*cking hate seeing these shady companies promoting crazy results that have happened overnight and with little to no work. Of course you want fast results and I don't blame you. However, there simply is no workaround for the hard work and commitment necessary in order to achieve real, lasting results in your body and health. 3) You are on a budget Let's be honest here, most of us don't have hundreds (or thousands) of extra dollars to spend of food each month and do our best to shop smart and save money at the same time. And if you're eating high quality foods as you should, you'll be using most or all of your hard-earned cash on it when it comes time to go food shopping. And what I'm saying is that your money is MUCH better spent on whole foods versus the latest and greatest supplement. 4) You don't know why you're taking it This is a big one. Supplement companies are known to try and confuse the ever living sh*t our of the consumer and they do a great job. Everything from deer antler spray to horny goat weed is claimed to have some kind of amazing and groundbreaking effect on our testosterone production or muscle building capabilities, but the vast majority are nothing more than snake oil and you'll get little benefit (or even adverse reactions) from them. When was the last time you had a bad reaction to grilled tuna, a baked sweet potato, and a heap of steamed broccoli? Just because your gym bro tells you that his supp is working doesn't mean you should take it. And just because you read testimonials on the XYZ company website doesn't mean they are legit. The supplement industry is largely unregulated and is much like the Wild West. 5) You don't know what you're doing Listen, the world of health and fitness is confusing as hell and evolving at a speeding pace. There is just soooo much information online that it's hard to know what's legit and what's not. And many of you are relatively new to fitness and/or are inexperienced when it comes to training, dieting, and using supplements. And this is yet another great reason not to use supplements. Your best weapon is knowledge and I'd rather not see you use yourself as a human guinea pig when trying out the latest supp. Not All Supps Are Bad I realize that this episode may have come across of negative towards the supplement industry and although I think there is a lot of shady sh*t out there, there are plenty of reputable companies and plenty of reasons to take workout supplements as well.
22 minutes | 3 months ago
118 - 5 Legit Reasons You Continue To Struggle With Fitness
Getting fit isn't easy. It's simple, but not easy. Anyone who tells you it is, is trying to sell you something. We have more info and more resources at our disposal than at any other time in history yet we are getting fatter by the year. There are a ton of reasons why this is and I've shared them in other podcast shows, but today I want to talk about something different. I've been in the fitness business for a long time and have seen a recurring theme with people's fitness levels; they rise and fall constantly and it seems there is always a need to "be fitter". Yes, we all want to chase those last 10 pounds, those 6-pack abs, or that lean and tight body and it always seem to elude us. And when we DO get there, it's only a matter of time (usually not very long) before it's gone. Here are 5 reasons why this happens: 1. You aren't fully committed to change. We ALL want to look and feel great. Everyone on the planet does. But we aren't because we find excuses that become more important than our commitments to our health. 2. You aren't consistent with your training. The real "secret" to your success isn't the p90x or the Keto Diet, it's being consistent with healthy habits that yield results. 3. You're eating the wrong foods or eating too much. This is a HUGE topic and an obvious one, but it's still probably the single most important when it comes to losing weight. 4. You don't believe you can change. Maybe it's past failures, yo-yo diets that didn't work, or even being part of a family that is overweight and you don't think you can get fit. If you don't honestly think you can have a fit and healthy body and life, you won't. 5. You're following random programs, jumping from diet to diet, or just throwing darts at a dartboard for your fitness plan. Sure, anything can work for a beginner but following Instagram influencers or YouTube stars programs isn't usually the best way to plan your health.
19 minutes | 4 months ago
117 - 7 Simple Ways To Make This Year Your Best Ever
I'm not a huge fan of resolutions but I am a fan of setting small goals and working your as* off to see them through. And since 2020 was more or less a bust, I'm vowing to make 2021 FAR better in all aspects, with a focus on health and wellness. If you're looking to make changes this year as well, I want to help. And I'm a big believer in keeping things as simple as possible when it comes to the overwhelming and confusing world of diet and exercise. So here are 7 things I want you to focus on this year. No need to complicate things. 1. Recognize that you will experience setbacks and failures this year. It happens to virtually all of us. Don't let it beat you though. Accept it and move on. 2. Find a way to train despite the shutdowns and closures and there is always a way. 3. Eat 50% better than you're used to. No need to go Keto or totally revamp your entire diet. Just eat better than you normally do. It's not hard. 4. Move as much as possible. Enough said. 5. Make your health the priority. You can't take care of your family the best way possible if you can't even take care of yourself. 6. Find your tribe. Stop trying to do it all alone, it doesn't work, Surround yourself with a group of like-minded people and let it be the catalyst for personal growth. 7. Find a coach or professional who cares about your success and is qualified to help you. Put your ego aside and become teachable. This isn't rocket science, guys. This is simple stuff but the simple stuff works!
25 minutes | 4 months ago
116 - Start Where You're At, But Start
Now that a new year is here, you might be ready to finally make a change to your health and fitness, millions of men do. And it's easy to get overwhelmed by the sheer amount of conflicting advice out there and it seems that every "expert" has the "best" solution to your fat loss goal. I recorded this show with the fitness newbie in mind. Maybe you've taken the last decade or two off from exercise or maybe it's really never been a part of your life. And maybe you've decided that 2021 is going to be your year; the year you reclaim your body and dump the gelatinous mush you've been staring at for far too long. And I'm with you. I want you to make a change. I want you to live a long, healthy life. You have kids. You have family. You have a ton to live for. And in my show today, I share my personal story of how I started with nothing in my business and how I had to make the decision to change direction and start over from scratch. I share this because while I'm not starting fresh with my health and fitness, I understand what it takes to start something with a very long uphill climb ahead of you. My goal is to get you to start where you're at. I don't care if you can't do a single pushup or walk up a flight of stairs without getting winded, I want you to start.
20 minutes | 4 months ago
115 - Starting 2021 The 75 Hard Way
As we get ready to head in 2021, I think it's safe to say that 2020 was an epic failure across the board. Now it's time to look towards the future and for all of us who struggled this year, it's time to shake that sh*t off and make this year monumentally better. In November, we started the 75 Hard Challenge in our Inner Circle program and it's been an amazing journey so far. We have just a few weeks left and the men who started are absolutely crushing it. We've had guys lose 30 pounds, drop into size 32 jeans for the first time in decades, build strength and endurance like they haven't felt in years, and finally feel like they are in control of their health and life. This has been such a game changing experience that we're starting a new wave of challengers on January 1. If you missed the first go round, do not miss this one. Here's what you'll be doing for 75 days: 1. Working out twice a day, each for at least 45 minutes. One workout MUST be outside, rain or shine. 2. Following a healthy diet with zero cheats and no alcohol. 3. Drinking one gallon of water. 4. Reading 10+ pages of non-fiction. 5. Taking a progress photo. Failure to meet any one of these on any given day will result in restarting your challenge from day 1. It's hard but that's the point. We are ALL so full of excuses and it's too easy to cash it in and skip that workout or eat that McDonald's burger and it has to stop. It has to stop if you want to change your body, your habits, your lifestyle, and ultimately, your life. This is a challenge that will get you insanely consistent with healthy habits and you will see results. We do this inside our private group for the added benefits of accountability (which is huge), coaching, and support. And it helps a tremendous amount to have these things because there will be many times when you want to quit. I'm inviting you to join us and you have until January 1 to decide whether you'll take this on with our band of brothers. I seriously hope you do. Learn more or join us at FitDadNation.com/75Hard
22 minutes | 5 months ago
114 - We Only Get One Shot At This
As I get ready to head into surgery to remove the tumor in my arm, I'm thinking of all the things I'd rather be doing. I think of all that I haven't done, haven't seen and haven't accomplished. And I'm thinking of my daughters; my world. I suppose it's natural to be worried heading into something like this and this marks the second surgery I'm having for something called PVNS, which is a tumor that forms around joints and tendons. In my case, it's my right elbow and from what I remember from my surgery in 2015, it's damn painful and the recovery period is months long. Not exactly ideal for someone who makes a living exercising, but there are no other alternatives to surgery for this. I'm a little freaked out, but with all that's going on in the world, it could be worse. Much worse. People are dying left and right from COVID and so many other things and I have to do my best to be thankful that other than this tumor, I'm pretty healthy right now. I share this with you today as a reminder to be grateful for what you have. We honestly never know when our last day will come and it's up to us to make sure we're living the lives we deserve. For us and for our families. We can't control some things but most of it we can. We can control what we eat, how much we move, how we take care of our emotional health, how we spend our time, who we spend our time with, and whether of not we choose to be happy. We only get one shot at this life. Make today count, my friend.
21 minutes | 5 months ago
113 - The Motivation Myth
It's easy to get motivated for a day, a week, or even a month, but we are all in this for the long game. Motivation comes and goes and if we rely on it as our source of action, we're going to fail. Every client I've ever had has been unmotivated at some point and I've been there many many times myself. Social media makes us think it's easy to stay all fired up 24/7 and guys like David Goggins and Jocko have us questioning our commitments to ourselves. But we're all human and we all go through tough times, emotionally and physically. We all f*ck up. We all get lazy. We all get tired. We all have demons to battle. And of course we all want to live better lives. We all want to feel great, look great naked, have tons of energy, and be awesome role models for our kids. Some of us have a family history of premature death, Diabetes, heart issues, and other potentially fatal diseases. Yet so many of us, despite all these incredibly powerful reasons to live healthy, fail to do just that. Instead, we sit and watch our bodies get soft and flabby and choose the path of least resistance. We can watch a movie like Rocky 3 and get pumped up for a short while, but we end up right back in the same spot on the couch after the rush wears off. Motivation doesn't work long-term. Being inspired does. But inspiration comes from wanting something so badly that you can't not do it. And that's rare. Your job is to find what lights up up inside and won't let you sleep; the thing that keeps you moving forward despite your mind and body wanting to quit. We all have it deep inside ourselves. Find it.
23 minutes | 5 months ago
112 - Why Is It So Damn Hard To Be Consistent?
I posed this question to the Inner Circle the other day because I was curious to hear what the men thought was the issue behind the fact that the vast majority of us just can't seem to stay consistent with living a healthy lifestyle. I mean, we ALL want to look great, feel great, be confident with our bodies, look good naked, have better relationships and sex, and be strong and lean. But so few of us can do it despite all the information, products, and programs that are available to us. We literally have everything we need to live an incredibly fit and healthy life yet we aren't doing it. I'm not judging because I too struggle with consistency. I eat too much. I eat the wrong foods. I get lazy. I get unmotivated. It happens. We are busy dads with busy lives. We have more sh*t to do than we have time and there is always a reason to skip that workout or stop at McDonald's. Society makes it easy for us to be fat and lazy and I believe that's what they want. They want consumers who eat junk food, sugars, fast food, and are addicted to all of it. But we all know what we need to do. We know what will get us to drop those unwanted pounds. We know what will help us feel better day to day. But we don't do it. Instead, we make excuses why we can't. We tell ourselves it's too hard. We quit when life gets in the way. And it's not working. What's the answer? I wish I knew. I wish I had the key to consistency, but I don't. All I can do it teach men how to do their best with what they've got and to start their journeys from where they're at.
21 minutes | 6 months ago
111 - Stop Looking For Shortcuts, There Are None!
The diet and weight loss industry is one of the biggest in the world and one that people will go to great lengths to try and hack. Pills, creams, detox teas, belts, slimmers, fad diets, fitness gizmos, fat burners, and everything lining the shelves at GNC are all designed to help you shortcut your way to a better body. It sickens me to see this sh*t peddled everywhere and we're dumb enough to buy it. That's the problem with this industry, people are willing to spend their hard-earned dollars on something that promises faster results despite knowing (at least on some level) that it's not going to happen. Of course, we all want instant results! That would be great, right? Why put in all that effort and time if you can just take that popular fat burner you saw on Instagram and incinerate all that weight while you do nothing?? The real world doesn't work that way and your body will take its sweet as* time losing weight. At least if you do it correctly. Instead of chasing shortcuts, I propose the following: First, come to an understanding that you didn't get this out of shape in a month or even a year. You've spent the last decade or two sitting on your rear end, eating crap, avoiding hard physical training, being overly stressed, and generally unhappy to top it all off. This is a recipe for not only a heart attack at age 50 but a life of struggling with your health. This sh*t has to stop. If you can just follow a few simple rules of good health, all those hacks are useless. Yes, it will take time, probably significantly more time than you'd like but this is YOUR body and life. Here's my list: Move more Find an emotionally charged reason to live healthy Stop eating crap you know is hurting you and focus on one ingredient foods most of the time Train hard and push yourself daily Dump your stress Sleep better and more Be happier. Find a passion or a sense of purpose It's really super basic at its very core and I urge you to stop chasing quick results and shortcuts, they just aren't there.
27 minutes | 6 months ago
110 - Is There a "Best" Diet?
It's easy to get caught up in hype and marketing when looking for info on diets these days. It seems like every "coach" on Instagram has a special diet plan to sell you and the book stores have shelves lined with every type of fad diet you can think of. And it's all because of one thing; to sell you. That's it. The food industry doesn't want you to be fit. The diet industry doesn't want you to be fit. There is far less money in fit people than fat people. So every day it seems like we're hit with new "research" on the best way to burn fat or lose weight and most of it is pure garbage. If there was a best way to lose weight, we'd have a nation full of lean people. We don't. We're a country of overweight and obese people and it's getting worse. The Keto Diet isn't your answer. The Paleo Diet isn't your answer. The answer lies in you. It's on you to find the approach to eating that has the 3 things necessary for weight loss success: It needs to be healthy It needs to get you results It needs to be sustainable Most popular diets cover two of the three but very few cover them all. We are constantly trying to push a square peg through a round hole and eat in a way that doesn't make sense for us long-term. If you live for carbs, don't do the Keto. If you hate veggies, don't do the Paleo. It's simple. What isn't simple is finding what works for you without trying a bunch of fad diets that will keep you fatter and frustrated. In my opinion, there isn't a best way to eat. It might be Keto or it might be Paleo. You have to give them an honest try before you know. Some people thrive just counting macros and some just focus on portions. There is nothing wrong with either if they cover all 3 things above. Please stop chasing random diets that sound good or ones your buddy from the office said is the best way to lose weight. Think about your goals, your likes and dislikes, your lifestyle, your family, your schedule, and your resources. Make a decision based on what you will have the best likelihood of succeeding long-term on, not what might work for a month. After all, you are in this for life.
26 minutes | 7 months ago
109 - The Real Reason I'm Doing The 75 Hard Challenge
On 11/1, we start the 75 Hard, which is a challenge made popular by 1stPhorm Supplements owner, Andy Frisella. I had read quite a bit about the challenge prior to committing to it and hadn't seriously thought about it until I had a conversation with a friend who had gone through it. He spoke about not only the physical transformation that happened but the changes to his mindset and mental toughness. So I decided to take the challenge on myself and invited our private group, the FDN Inner Circle, to join me. Today, I share the five main reasons I feel compelled to put myself through these 75 days and I'm sure you will resonate with a few. As I've said many times before, I'm not a fitness "guru", I'm just a regular dad with all the same struggles as you. And by me sharing my personal reasons, it might inspire you to look deeper at your commitments and what it is that's lacking in your life. In all honesty, I've hit a rough patch in my life. I've allowed my feelings to dictate my actions, which have led to personal and professional struggles. I've allowed it to affect all aspect of my life and it's hurting me. It has to change and tackling a challenge like this is how I'm choosing to respond. This is were I struggle most: 1. I've become lazy and complacent. 2. I've become mentally and physically soft. 3. I need more structure and consistency in my life. 4. I need to clean up my diet so I feel better. 5. I need to feel like I'm pursuing a worthy goal. My hope is that one or more of these resonate with you and you decide to take action in your own life. I'd love for you to join us on this 75 day journey and if you're interested, email me at firstname.lastname@example.org.
50 minutes | 7 months ago
108 - Taking On The 75 Hard With Jeremy Mullins From 1stPhorm Supplements
As our Fit Dad Nation Inner Circle group gets ready to start the 75 Hard Challenge, I asked 1stPhorm challenge director and RD Jeremy Mullins to come on the show. For those of you who aren't familiar with the 75 Hard, it was developed by 1stPhorm owner Andy Frisella and designed to help people build mental toughness through creating daily habits and sticking to 5 critical tasks each and every day for 75 days straight. The tasks are: 1. Choose a healthy diet and stick to it with zero cheats. No alcohol either. 2. Workout twice a day for a min of 45 minutes. One MUST be outdoors. 3. Drink one gallon of water daily. 4. Read 10+ pages of a non-fiction book. 5. Take a progress pic daily. Failure to meet any one of these tasks an any day results in starting the challenge over at day 1. Jeremy has been leading groups and challenges, running calls, and helping people get fit and healthy for years and his dedication and passion is obvious. He's also been through the 75 Hard personally and today he shares some insights on why it's so popular and successful. My group and I are kicking this off on November 1 and if you're a dad looking to get into killer shape, physically and mentally, I invite you to apply to our brotherhood in the Inner Circle. https://www.fdnic.com/ We will be running weekly coaching calls to help keep you on track, using accountability teams for support, daily tracking charts, and you'll have access to a number of resources to keep you pushing forward, especially when sh*t gets hard. And it will. The accountability portion of this can't be overstated and trying to do this alone is not something I recommend. If you're ready to join a group of dads on the same path as you are and are willing to put aside your ego and get to work, you can apply here: https://www.fdnic.com/
20 minutes | 7 months ago
107 - What To Do When Life Gets In The Way
As dads, we're busy. Like, ALL the time. There is always more to do than we have time or energy and it's a constant battle to prioritize our own health and well-being. Most of us know this of course and do the best we can. But it's not good enough. For you or for your family. I'm here to tell you that it's not easy to make ourselves a priority. It's far easier to let life get in the way and knock us off the path we're on. Many of us start a new program or diet and do well. Until we don't. And most often, it's a small life event that kicks us in the d*ck and sends us back to square one. I'm not going to sit here and tell you to suck it up and do better. You already know you need to. I'm here to tell you that we all go through ups and downs, including me, and it's part of life. Stress, relationship struggles, a new job, getting laid off, COVID, kids sports, and the dog getting sick are all enough to throw our routine into a tailspin and crush our motivation and progress real quick. My point is that there will ALWAYS be an excuse to get off track, it’s life. It comes down to commitment, finding the reason being healthy and fit is important (or not) to you and then choosing to stick with it when sh*t gets hard. It's one of the main reasons we do challenges every month in the Inner Circle; to hold guys accountable and keep them from falling off. We ALL get off track sometimes, that’s normal and expected. It’s about realizing that and getting back after it because we are committed to being better. Every one of us will f*ck up. Every one of us will “fail”. It’s about shaking that sh*t off and doing the work despite this. It’s the reason we need to constantly challenge ourselves, get out of our fu*king comfort zones, and push our limits. You owe it to yourself and your family to be the best version of yourself. Life is hard, but you need to be harder.
28 minutes | 8 months ago
106 - 3 (Not So) Good Excuses That Are Killing Your Progress
Here's an unpopular fact; you already know everything you need to know about losing your fat gut, man boobies, and getting into shape. Many of you have already been in shape or gotten into shape (more than once) at some point in your life yet are currently overweight, weak, tired, and exhausted. You know that in order to lose weight, you need to eat less, as in a calorie deficit. You also know that resistance training is critical for adding lean muscle, which is the #1 best thing you can do for your metabolism and fat burning. You also know that you should be eating high quality foods and staying away from crap foods. And getting enough sleep is up there as far as importance as well. But on a grand scale, very few are doing these basic things. And it comes down to one thing; your excuses! Here are 3 of the most often used excuses and none of them are valid. Here's why: 1. "I can't stick to a diet!" Every "diet" needs 3 things in order to be successful. It needs to be healthy, get results, and be sustainable. That’s it. Stop following Keto or any other extreme diet. They do work but not for most of us. You don’t need to sacrifice all the things you love for the sake of weight loss. Focus on healthy one ingredient foods. Give up the things you know aren’t helping your progress. 2. "I don't know how to get started." Start where you're at. Stop comparing yourself to me or anyone else, especially on social media, they are all highlight reels. Take one small step each day. If you can't run, walk. If you can't do a pushup, do it from your knees. Make every day a non-zero day. Find someone or a group to hold you accountable. 3. "I don't have enough time." I hear this one less now that COVID has kept us all home for so long but it’s a HUGE excuse. Get it out of your head that you need to train for hours a day. You don’t. My workouts are typically 30 minutes or less and it's been this way for years. Your health is the single best investment you have and if you're not making time for it, you're cheating yourself and your family. You do have enough time for exercise. You do have enough time to cook healthy food. The busiest and most successful men in the world make time for their health every day and you can too. There are always going to be a hundred reasons why you can't do this. Your job is to find the one reason you can. Stop the excuses and get to work.
22 minutes | 8 months ago
105 - Why Motivation Doesn't Work and What To Do Instead
Anyone can get motivated for a short period of time, especially if you have a very specific reason or goal. But motivation doesn't last and if you rely on it solely to get you through the ups and downs of your fitness program, you'll likely end up failing. Much like willpower, motivation is a finite resource, and the rush of adrenaline you get after watching Rocky 3 or watching The Iron Cowboy doing 50 Ironman Triathlons in 50 days, will wear off pretty quickly. Instead, I propose using two things to help you stay focused on your goals and that's inspiration and habit. Inspiration is the thing that lights you up inside and resonates with you on a deep emotional level. Maybe it was your father dying in his fifties from diabetes and you're scared it might happen to you. Maybe you've always been the "fat guy" and it's shaken your confidence in yourself. Or maybe you're a former athlete and want to feel strong and athletic again. There is no right answer for this and you'll have to look deep to find what truly inspires you but once you find it, you can use it to keep you pushing forward even when you really, really want to stop. I've spoken with hundreds of men about this and sometimes inspiration is deeper than one is willing to look. And in that case, I'd tell you to rely on good old-fashioned habits. Habits are nothing more than the things you do on a day to day basis and unfortunately, many of ours aren't conducive to optimal health. Most of us have habits that have been part of our lives for a long time and things like eating snacks late at night or drinking that early morning Red Bull are very hard to just stop cold turkey. In my experience, taking small steps is the best approach and replacing one unhealthy habit with a better one every 7-14 days is a great start. The key is not to overwhelm yourself with trying to totally revamp your entire lifestyle because that always almost ends of crushing failure. Take it one day at a time and remember, you're in this for the long haul.
Terms of Service
Do Not Sell My Personal Information
© Stitcher 2021