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5 Tips To Get Rid Of The Belly & Build A Better Body Fast

5 Tips To Get Rid Of The Belly & Build A Better Body Fast

If you are currently looking to get in shape because you are tired of pulling in your belly when walking around, feeling your belt dig into your stomach and thinking ‘what happened to me?’ then this is the post for you.

Here are 5 simple but proven ways to get better results.

FIND A REASON

If you want to start and finish something, you better be committed to your goals of you won’t stay the path. Make it something you can’t easily walk away from so go deep and ask yourself, if I do not do something now… what are the consequences of that on my life?

The more it matters, the more action you’ll take!

SUSTAINABLE DEFICIT

There are a million ways to do this, count calories, cut carbs, go low fat, fast, the important thing is that you do something you can stick to 7 days a week not Monday to Friday.

I see too many people undo the hard work on the weekends, you can try eating flexible so that’s 80% clean food and 20% ‘dirty’ to start with, that means based on 3 meals a day that’s 21 meals total so that’s 17 clean meals and 4 off plan.

Just remember, keep portion sizes in check always. 

DITCH THE CARDIO

To be healthy, spending less time in a chair is more important than running daily and sitting down for 8 hours. Try to build more general activity into your life such as walking to work by getting off the train a few stops early or parking further away.

Switch to resistance based training and circuits with kettlebells or free weights to build a better body because when dieting, you’ll lose fat and muscle so retaining your lean muscle tissue is important to stop metabolic slow down and weight regain after dieting since 1 lb of muscle burns 50 calories a day.

LESS IS MORE

 The best thing to guarantee results is to be consistent, so training every week without fail is the key to moving forward. That means, shorter more intensive sessions 3 days a week will be easier to stick to when you are busy.

Too many people over commit to a workout schedule and then fall off plan and give up because it genuinely not realistic, don’t make that mistake. Imagine if you just trained 3 days a week for 3-6 months on a consistent basis, where would you be then?

WORK ON YOUR MINDSET

 If you do not believe in yourself or manage your emotions, you’ll soon find yourself making excuses and wanting to give up.

Start your day with 5 mins of deep breathing where you can reduce stress, clear your head and get focused for the day. Then write down your top 3 goals for the day and affirm to yourself that you will complete them.

Another way to stay focused is to monitor progress, this will improve your positivity by seeing changes and if it doesn’t go your way, ask WHY and make the necessary changes to get a better result.

I hope you found this article helpful and if you want to take your results to the next level, hit the link below! 

3 Simple Habits That Will Change Your Life

3 Simple Habits That Will Change Your Life

Small little changes to your daily routine are all it takes to create new, positive habits that will change your life. It’s only this week that I was putting off reading a book and when I started and made a plan to read a chapter a day, I soon realised that it wasn’t that big a deal and now I am growing which feels amazing.

Small changes seem so simple that you can almost ask the question ‘what is the point?’ with little value place on the short term results, but the accumulative effect is where the positive impact shows.

Here are 3 simple habits that I highly recommend for any Dad who is looking to get more out of their health, career or relationships.

#1 Engineer A Successful Day

Many people mindlessly attack their day, allowing life to dictate how they feel but that doesn’t have to be the case. If your first thought of the day is ‘I’m tired’ or ‘I have too much to do’ then what sort of day do you think you’ll have? If you want to have a good day, you need to engineer that for yourself through the power of positive perspective. So how is this possible?

5 minutes a day of meditation is enough to increase personal fulfilment, also reducing your stress levels and increasing your energy, mental clarity and mood. As a Dad myself, I find it very useful to have this time just for me to get into a positive headspace before interacting with my family, attacking my work for the day or dealing with life as it present’s itself in a positive manner.

It’s funny because the same event or life experience that happens ‘to you’ can be viewed in so many ways, a piece of bad news can be a positive thing with the right attitude. Like the famous quote ‘if life gives you apples, make apple sauce!’.

#2 Define An Outcome

One of my acting mentors once told me ‘be like a boat floating down the river’ which is great acting advice but not in life if you want to be the driver in your own destiny. Life will take you where it wants and one day you can wake up asking yourself ‘how did I end up here?’. The truth is this, we are always creating for ourselves whether it be a positive or negative outcome, so it’s important to choose where you want to end up at the end of each day.

Many people complain and tell me what they don’t want, but few know what they do want… so make a decision, what goal or achievement would help you move forward in your life? Is it career, health, spiritual or relationship oriented? Decide where you want to improve and then decide on the how, reminding yourself everyday of what your goal is.

If it’s out of sight, it’s out of mind so by revisiting your goals daily you can review at the end of each day and ask yourself ‘did I get closer to achieving this today or not?’.

#3 Get Accountable

Intentions are great, but rarely followed through with unless there is accountability involved. For example, if you don’t show up for work you do not get paid since someone is monitoring you, if you hire a coach and do not show, you’ll have to face that conversation with your coach and deal with your issues. Make sense?

Once you get into a good routine of clearing your head and setting your goals, get accountable with friends, colleagues and loved ones by telling others about your personal goals. If I told you to write on your Facebook profile ‘I am going to lose 5 KG in the next month’ you are probably thinking ‘no way, if I did that and didn’t follow through, it would be embarrassing as I’d look like a failure’ but that is the point! Put yourself in a position where you have to act because if life has shown us anything, we truly find out who we are when the chips are down, our back is against the wall and we have to take action.

Back in 2016 I really struggled with my health because I didn’t use the power of my mind, I relied on fad diets, shakes and gym memberships which do not work if you are not consistent which comes down to how you think and feel, not what services or products you sign up for.

If you are ready to step up and reach your potential as a Dad, I’d love to share 3 secrets I personally discovered that helped me change my life (including mind-set) which are a big part of what I do in my proven and highly sought after 12 week transformation programme, would you like me to share my 3 step blueprint with you to get results? Then click below to get this free training now!

 

3 Ways To Avoid The 3pm Crash

3 Ways To Avoid The 3pm Crash

Do you find yourself falling asleep at work around 3pm on most days? Don’t worry you are not alone on this one because it happens to many people… not just Dads! It can be pretty hard to stay in a productive, energetic state when you hit this point of the day.

One of the reasons this occurs is due to your bodies natural circadian rhythm but we can’t go off for a snooze whenever we feel like it, imagine saying…

‘Sorry boss, I have to leave work not, my circadian rhythm has kicked ilown and I need to sleep, see you tomorrow?’ 

But for many, it’s going to be down to blood sugar level control and is hugely affected by your food choices since our brains are also affected buy having a large meal or even the wrong one in smaller quantities.

If you are filling up on food that is mainly carbohydrate based, this will all be converted to glucose to be used for energy. The result is rising blood sugars which will ultimately crash, leaving you feeling low, this is unofficially known as ‘the crash’ which will undoubtedly have you running for a Starbucks to pick yourself up again.

But it isn’t just the carbs that are the problem, ‘heavy’ meals which are high fat can also force your body to work extremely hard to break down your food, causing us to feel extremely tired too.

Here are 3 easy tips you can implement right away to ensure you don’t feel like sleeping at 3pm

TIP #1 Do not skip the most important meal of the day… your breakfast

When you skip your breakfast, you are not fuelling your body or mind to take action in the day… remember you have already been fasting for 6-8 hours! Missing your first meal of the day makes you much more likely to over eat at lunch time due to excessive hunger levels which cause fatigue due to heavy meal digestion and also crashing blood sugars, causing drowsiness. This is also important to rev up the metabolic rate which is essential if you want to keep your weight in check.

TIP #2 Focus on protein and complex carbohydrates for lunch

Focusing your lunch on simple, refined carbohydrates such as wheat based bread, juices or snack bars are going to rob you of your blood sugars, leaving you drained and reaching for the biscuit tin or an extra large coffee with sugar! By having protein with your meal, this will promote a slower release of energy from your food plus including complex, quality carbohydrates which are less processed will give you energy, without hitting the waistline. Good choices are brown rice, sweet potato, 100% spelt bread or any whole grain food will give you what you need.

TIP #3 If all else fails, change your environment and move your body

Sometimes, sitting in the same place can be a real energy drain. If you can get out for 5 minutes of fresh air… do it! Alternatively, get your blood flow and circulation going by taking a brief walk to energise the body and the mind so you can come back to your task fresh. This is always good excuse to grab some water too since staying hydrated will make a huge difference to your energy levels!

If you want more expert tips on how to improve your health, energy, body and mindset, then click below and check out the Ultimate Dad Podcast 🙂

Mindset Hacks: 3 Powerful Reasons To Starting Meditation

Mindset Hacks: 3 Powerful Reasons To Starting Meditation

You may have heard about meditation and mindfulness yet very few people actually understand what it truly is and what it can do for you. The university of Oxford strongly suggests that this type of practise can not only reduce stress levels significantly but also reduce the effect of future stressful situations, leading to more happiness and balance.

Although it’s not main stream to use these techniques, it’s used by many people to have a better quality of life and achieve their goals.

Here are 3 awesome reasons to start using it as a daily practise.

1. Meditation can reduce stress levels significantly, allowing you to take control of your emotions. One of the main reasons people take up meditation is to experience stress reduction and it’s proven to work. Stress elevates the hormone cortisol which disrupts sleep, increases inflammation, promotes depression and anxiety, increases blood pressure and further fatigues in the body and mind. It’s also important to note that cortisol is a ‘fat-storing hormone’ so by reducing it, it can help you achieve your weight loss goals.

2. Meditation can really help as a powerful intervention with self sabotaging behaviours related to stress such as binge eating or emotional eating, a review of 14 studies at the US Library Of Medicine showed that this was the case. The reason for this is helping people to break dependencies through better emotional balance, self awareness and improved self control of impulsive behaviours. This truly empowers you to take back control of your life on so many levels and be in the driving seat when it comes to your results.

3. Meditation can literally save your life by reducing the risk of heart disease and stroke which is the most common cause of death in the world when it comes to diseases. According to the American Heart Association, 200 people who were at high risk were asked to either take a class on better eating or meditation practise, the meditation group reduced their risk of heart attack, stroke and death by an amazing 48%! This was due to lower blood pressure and stress related psychological factors.

So how can you start to implement this into your own life to reap the benefits? 

Taking the spiritual side out of it and looking at it from a perspective of a useful tool, it’s as simple as setting aside 5-10 minutes a day to simply focus on your breathing (deep into the belly) in a seated, relaxed position and clear the mind. It’s best to focus purely on that and do not engage with any thoughts (allow them to pass like clouds in the sky), the goal is to be fully present in one thing. You’ve got nothing to lose by giving it a go, so why not try it today and see how you feel afterwards?

To keep up to date with all of my latest free masterclasses, podcasts and blogs, join the Ultimate Dad Facebook Community here and become part of a growing community of incredible, like minded Dads who are united in the sole purpose of having a better life. I look forward to seeing you inside :-).

Putting Yourself First

Putting Yourself First

Do you put your family and their needs first before your own? That makes you a good man!

However, if there is something inside of you that isn’t fulfilled then what is the real cost of this? Remember the time when you first started dating your wife and things were fun? You didn’t have all the responsibilities of running a household and having kids? Maybe you weren’t working so hard?

Sometimes you can get lost along the way and the balance goes in the wrong direction, dragging both you and your loved ones down. Now this may not sit well with you, but listen up…

You HAVE to put yourself FIRST to be able to take care of others and have a fulfilled life.

When you are stressed out, overwhelmed and frustrated because you aren’t exercising or eating properly, not sleeping enough and also working too hard then you are not going to be a fun and loving husband, you won’t show the affection or share the intimacy that you both crave, your ability to communicate and listen will be a struggle, you are not going to have time for your kids and you are certainly not going to be smiling as much! This is your bodies way of pushing things away because YOU need some rest and recuperation.

Think about it, you get to the weekend and instead of going out and being active with your family, you want to relax and spend your time on the couch because your simply need to recover. When you are rested, feeling good and taking time out for yourself, you allow your partner that luxury also and you will be much more fun to be around as a result which can do wonders for your relationship.

Focusing on good health, nutrition and exercise will not only keep you healthy, focused and feeling good but you will have more of a positive mindset which will effect all areas of your life. Wouldn’t that be great?

Dads, take care of yourself, eat well, exercise, sleep early, work less and ultimately be happy. Do not feel guilty about doing something just for you and start to show yourself more kindness because you will become the man you, your wife and your kids want to be as a result.

If you want free tips on how to improve your health, energy, fitness and body confidence then check out The Ultimate Dad Show on YouTube, click here and don’t forget to subscribe!

The Importance Of Having A Goal

The Importance Of Having A Goal

Why you must have a goal to be successful

Dads, you have to set goals to turn a dream into a reality, and the action you take on those goals will determine whether you will be successful or fail.

What are you looking to achieve in your life right now?

To drop 5-10 pounds? to exercise more so you have more energy? to be able to play with your kids without feeling drained? To look and feel incredible to enjoy life more? It all starts with a goal.

Here are 5 reasons why you should have one

  1. Without a goal, you are going to be a victim of your day, reacting to the events which unfold around you. Treat your direction in life very much like a marksman and be proactive; aim, shoot and move towards your destination.
  2. Goals are an indicator of how close, or far away you are from where you want to be, this should be looked at as feedback so you can either carry with current strategies because they are working, or change things for a better result.
  3. Goals give you motivation as they are the very foundation of your inner drive. It gives you something specific to focus on which will lead you to take action due to the pay off at the end, creating energy and excitement.
  4. Goals give you a strong sense of well being, the satisfaction you will get from achieving your goal is simply incredible to experience. Having a sense of direction and purpose is one of the most important things you can do.
  5. Goals help you achieve your potential in life as without them, you would simply stay in your comfort zone, preventing you from personal growth and achieving great things that you can be proud of.

Always make sure your goals are as big as your dreams, because dreams may not come true in life, but real tangible goals do.

Write down on a piece of paper what you want to achieve this month and stick it on your wall to get focused, prepared and started.

If you are serious about transforming your health, energy, mindset and body confidence then check out this free ebook to start getting results now! Click here for info.