fitdad

Today I welcome on my friend and fellow coach, Chris McMahon to discuss how to build better health habits as a parent and of course we discuss the messy middle between intentional fat loss, diet culture and being fit for life.

Book a call with me here to become your healthiest self in 2023: https://tidycal.com/jonny2/lets-chat-about-you 

Today I welcome on my friend and fellow coach, Chris McMahon to discuss how to build better health habits as a parent and of course we discuss the messy middle between intentional fat loss, diet culture and being fit for life.

Book a call with me here to become your healthiest self in 2023: https://tidycal.com/jonny2/lets-chat-about-you 

This is season 2 Q&A session from Facebook group members,

High Hematocrit - symptoms and fixes

DHEA mixed with Cypionate?

Future of HCG?

Where's Erik?

Body Recomping - effects on TRT dosing?

Blood test frequency?

If you need a doctor, check HERE for discounts.

This is season 2! We originally set out to do a Q&A session from Facebook group members, but Ian was so open about these issues I figured we'd save the Q&A for later.

If you need a doctor, check HERE for discounts.

Let’s create sustainable changes that will stick with you so that next year, 2021, you’re getting to grow further instead of spinning your wheels or backsliding.

In this episode, we’ll cover the differences between short term and long term body composition change. Are you losing fat to “show well” in the next couple of weeks?

Or are you trying to decrease body fat in a way that will keep it off for good?

An important thing to decide because you may be wanting both in 2020 — but the methods we use to achieve both are DIFFERENT.

In Part 4 we’ll dive into epigenetics and why unlocking your hidden genetic potential is worth aiming for in your pursuit of a better version of you in 2020!

Join The Inner Circle

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Part 1 - Setting The Right Goals

definingdadbod.com/blog/123

Part 2 - Training Phases

definingdadbod.com/blog/124

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Defining Dad Bod On Youtube

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Mentioned in this Episode

Episode 16 - Decoding Body Fat Percentage

Email Coach Al

coachal@definingdadbod.com

In this episode of Defining Dad Bod go back to the fundamentals and basics of weight training to challenge your body in new and exciting ways.

Are you having trouble getting started or sticking to your weight training program?

What about a need to simplify while pushing your limits?

After this conversation with Yegor Adamovich (the Soviet Samurai) don't be surprised if you walk away from your workouts spent and accomplished.

The magic of training is in periodization. But there's no magic pill to replace HARD WORK.

Get excited!

—-

Ask Questions, Make A Pledge

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Connect with Yegor

www.yegoradamovich.com

When I asked my social media connections to refer me to someone to debate the calorie science with - they delivered!

“I doubt the great Layne would take the time, but if he did — It would be a lecture!”

Which, on its face, is quite the claim! However, through some channels and magical internet tags, Layne Norton was looped into the conversation and agreed to have the discussion.

And here that is.

Is the calorie counting science missing a thing or two?

Should we approach this differently as coaches?

Are there caveats?

Layne and I dive into the weeds of our philosophy with regard to coaching clients to achieve their goals through nutrition, exercise, and lifestyle change.

And while we differed on a few finer points, we were both pleasantly surprised at the results of our “debate”.

Join us while we bring the nuances to light and do what we both wish more professionals - both researchers and coaches - did more often.

Speak honestly and intelligently with each other in a public forum.

Layne’s Book - Fat Loss Forever

https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off

Connect with Layne Norton

https://www.biolayne.com

Virtual Coaching

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Catch the Next Mastermind

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Popularized by Crossfit - You may think "As many reps as possible" (AMRAP) and "every minute on the minute" (EMOM) are only tools for the box.

Wrong.

The crossfit culture did much to popularize these constructs, but much like the 5 by 5, 3 sets of 10, and "300 hundred" workouts -- they're simply program design tools that can be powerfully used in the right hands.

Let's talk about how you might use them strategically and effectively - outside of the box.

Hormone Mastermind: definingdadbod.com/shop/hormonemastermind

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Commit to 1 week FREE: definingdadbod.com/trial

Happy Father's day!

Happy Dad Bod day!

Depending on what Dad Bod means to you, that may be a welcomed salutation or an offensive one.

I'm taking this opportunity to share my journey about what "Dad Bod" means to me and the ethos I hope to inspire among my fellow fathers who are leaders in their family and community.

Your body is more that your appearance.

Who are you attracting with it?

And more importantly

Who's watching you that you will rub off on?

Here are my thoughts on the matter.

I'm looking forward to yours!

Join the inner circle:
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Train with Coach Al:
Virtual: definingdadbod.com/trial
Local: definingdadbod.com/training

Beyond Calories:
definingdadbod.com/blog/96

Original Article:
https://www.core3training.com/time-redefine-mean-dad-bod/

Fox article:
http://www.fox35orlando.com/fast-five/more-americans-than-ever-find-dad-bod-attractive-in-survey-nearly-half-think-its-the-new-6-pack?fbclid=IwAR3_fKJy5bNfXAuxXQDzmxwPKjqJl_fjjulz_SmVnm-17KliG33t4j4ni-k

Is it possible to accidentally add 400lbs to an exercise?

Yes, people do it every day and they don't even know.

How? Isn't that alot of weight?

Tune into this quick but important treatise on the importance of math and physics in your programming considerations.

Velocity - Acceleration - Power (Jerk Force)

What are they? Why do they matter?

10 lbs. is one thing, but 10x10lbs is quite another!

Let's do this thing intelligently, progressively, and without injury!

Join the inner circle (takes 2min)
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Which would you like to do?

Lose fat and gain muscle - OR - work on your mobility, nueromuscular control, and joint capsule integrity?

Well, if you're like most people, the former is much more desireable in the immediate than the latter.

But if we don't take good care of our joints, how long do you think you can keep a low body fat percentage and great muscle tone?

Not very.

I brought on the owner of PhysioFx in Dallas to walk us through how we can do a better job at understanding the form and function of our joints and keep us from neglecting the impact of such practices while we pursue our "sexier" fitness goals.

I believe the conversation will have you standing by the end...

Maybe due to excitement...but more likely due to the functional resistance of the whole thing: weight distribution through the foot, glute activation, hip stability...you get the picture :)

Commit to a free week! -
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Connect with PhysioFix -
https://www.facebook.com/YourPhysioFix/

Here at Defining Dad Bod we are dedicated to leaving a legacy of health and fitness for our kids.

But what about our grandkids? Great grand kids?

Meet Gene - a trainer and podcast host who spends his days helping clients over 60 take an active role in improving and maintaining their physical health through exercise, nutrition, and lifestyle.

Dads and moms, listen up - Gene offers a message to inspire you to take a long-term view of your impact on your families.

Grandma, grandpas, and other "wiser" members of the family - get ready for a message of inspiration and responsibility.

Who knows how deeply your family and community are depending on you to not give up on health and fitness.

Get more from Defining Dad Bod
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https://www.facebook.com/gene.fleming.3

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What if when you needed a moment at work, you could unapologetically hop on a bike and get some exercise - instantly putting yourself in a better mood, gaining energy, and burning off stress through a quick and effective exercise...

Would it help?

More importantly, what if our kids could do that in school?

Meet Luke Macdonald - a shoe fitter from Canada who's making a difference in hundreds of schools worldwide by providing offices and classrooms "SPARK Bikes" for children who need an outlet and some movement-based focus to bolster their educational endeavors.

Join us while we discuss the power of movement in focus and behavioral focus while also exploring the part we can play in making the world around us a better place for everyone to be.

Join the movement
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Get weekly shouts - and my favorite ab workout
definingdadbod.com/ddb1

Exercise and the brain part 3 - living well with ADHD
definingdadbod.com/blog/69

Connect with Luke Macdonald
https://www.facebook.com/Lukeshoefitter

Meditation has been shown in inummerable studies to be a powerful way to impact your health in as little as a few minutes each day.

And as such is an important part of mastering phase 2 of the Defining Dad Bod hormone pyramid - cortisol

Of the things I ask clients to do - including consuming more protein, strength training, reducing sugar intake, etc...- nothing elicits more questions about execution than meditation.

Alex, how am I supposed to sit in a room and do nothing?

That's a fair question, but according to our guest today, an incomplete one!

Meet Brian King - he's been practicing meditation and teaching it for longer than I've been a trainer and our conversation will definitely shed some light on how to incorporate meditation into your health and fitness program!

Get excited!

Become a Patron -
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http://brianraymondking.com/

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Phase 2 of the Hormone Pyramid
https://www.definingdadbod.com/blog/overcomingobesitypart3

Latest on Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?

"Sleep is the most important muscle-building supplement" -- Unknown

We spent around 30% of our lives doing it yet, were we ever taught how to do it right?

I wasn't.

So here are the 5 C's to sleeping like a champ (not B's to sleeping like a Baby, because, as parents know, babies sleep like garbage)

Curtains
Curfew
Cool
Carbs
Capsules

All powerful and practical in your pursuit of a good night's rest!

Full Article: definingdadbod.com/blog/83

Summer Shred
definingdadbod.com/shred

Support Free Content:

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How to workout while sleep deprived

https://www.definingdadbod.com/blog/9

What you need to know about supplements

definingdadbod.com/blog/supps

Have you ever wondered why one fad diet may work for your friend but never seems to be the right fit for you?

Let's talk about a major factor that the one-size-fits-all health and fitness industry misses out on regularly.

Genetics.

What could it mean that we're all different? What could it mean if the human genome project has given us a "user manual for you" that is becoming more robust every day?

Lets explore these questions with a genetic nutrition consultant and trainer who is on the cutting edge of coaching genetic nutrition practices!

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https://www.facebook.com/carolinepowell100

365 Days is a long time.

At least in the health and fitness industry where 8 week fads and 90 day challenges abound.

Today marks ONE YEAR of Defining Dad Bod!

One year of awesome education, inspiration, and equipping this generation to leave a legacy of health and fitness for our kiddos.

Are you as excited as I am about what the next year will bring?

Join me as we cover the journey thus far, where we are now according to the community, and where we're going as 2019 tees up a new year.

Lots more butt to kick.

Lots more names to take.

Are you ready?

Get 10% off Generation Ucan Products - Use Code: DADBOD at checkout
https://shop.generationucan.com/discount/DADBOD

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"I'm pretty stressed out today"

Oh yeah? What's got you stressed?

Kids, job, decisions, family, and random acts of entropy -- adulting is hard and the 2nd law of thermodynamics is working!

(The universe tends toward disorder, Entrophy is always positive in a reaction. AND whatever might go wrong, usually does)

So what to do?

What if I told you that exercise can change the structure and function of your brain so that you can DEAL BETTER.

AND the effects are lasting?

Would that motivate you?

I understand, you're stressed, but if you added a 20min run here or there or hit the weights you could end your day feeling accomplished rather than stressed. Excited rather than anxious. Contented rather than upset.

Its a powerful mechanism. Lets talk about it!

What makes a Life-changing program successful - Long term, effective, and realistic?

In the wake of our move, we take a brief break from "Exercise and the Brain" to review a powerful meta-analysis that did not get enough press.

Want to know why most weight loss programs fail to help people lose weight?

Instead of focusing on calorie-counting, the next health and fitness silver bullet, or exercising you into the ground, they should be pushing these three things...

Lets talk about professional supervision, social support, and a strong nutrition emphasis!

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Meta-Analysis Discussed
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990387/

We are always talking about muscles in the fitness world.

Don’t get me wrong. Muscles are great. Their connections across joints to produce movement, the aesthetic appearance of healthy muscularity, and the fact that they actually burn when you exercise…I get it. But are they the only parts that benefit when we move our bodies in a way that creates positive stress?

Well, your heart gets stronger and pumps more blood per beat when you exercise. Your lungs become more efficient at exchanging carbon dioxide and oxygen. Resistance training can even elevate almost all of your liver enzymes for up to 7 days! Just to name a couple non-muscles…

But what if I told you that exercise’s benefits for muscles, heart, lungs and liver are actually tiny compared to its effect on your most important organ of all? Well, the most impressive studies in the fitness world all agree: exercise changes your brain.

Let’s talk about how!

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==>NEW!!