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5 Common Reasons Why You Aren’t Losing Weight

If you are struggling to lose weight you may be making these 5 common mistakes that hold you back, watch this video to discover more!

To watch on YOUTUBE, click here.

To listen to the podcast version, click here.

5 Reasons Why You Lack Motivation & How To Fix It

How Dad Nic Lost 28 Pounds

How Nic Lost 28 Pounds In 90 Days After Becoming The Heaviest He Had Ever Been 

Nic is happy with his home and work life, but his weight and health was getting bad. He was in a rut without even realising he was in one and then found himself at the heaviest he had ever been.

Jumping on the scale, he had a moment of revelation that something needed to change. During his struggles, he thought he didn’t eat badly but the excess weight brought a different perspective to the matter, he was kidding himself.

He was constantly feeling tired and it was also affecting his mental state. After seeing a photo of himself, that pushed him to search for a solution.

Since joining us, he’s successfully changed his body and life through education and support.


How Busy Dad Rob Lost 3 Stone

How busy Dad Rob lost 3 stone in 12 weeks and maintained it for 1 year + with the UDT Method. PRESS HERE to watch it now!

The Secret To Motivation For Overweight Dads Who Feel Overwhelmed


When it comes to getting in shape, it can be pretty daunting knowing that you’ve got a long way to go.

Looking at the top of the mountain where your dream body, health and energy lives seems so far away that it’s a journey very few are willing to take.

Sometimes inspiration comes by for a fleeting moment and you take a little action, dieting for a week to only lose a few pounds knowing that there are another 20, 30 or more to lose to get anywhere close to your goal quickly leads to a lack of motivation.

Seeing the man in the mirror after all the hard work thinking ‘I still have a belly’ and that little self sabotaging voice kicks in telling you ‘you can’t do it, you are still overweight’ and comfort comes by in the form of more food, leading to further frustration and pain.

The truth is most Dads lose the same 5 kilos and over again never really moving towards their ultimate goal of being a leaner, energetic role model and leader.

Here are some of the common mistakes most Dads make and how to overcome them.




Most Dads start with one goal in mind, how to lose the weight as quickly as possible by any means necessary.

This already sets you up for failure because this approach will never last, result take time and weekly progress is far better than quick, fast results at the start followed by a frustrating plateau or big blowout weekend of eating.

Change your mindset to be in the game for the rest of your life, not for the next month.

This shift gives you the patience that is required to invest the time, energy and effort to get a long lasting, attainable result.

How long did it take you to gain the weight? 6 months? 1 year or more? If it’s a long time, it will take a while to get back to a better position again.




You may lose 5 or 10 pounds but still feel a long way off your ultimate goal, but that’s ok.

Whenever you allow yourself to get dissatisfied with your outcomes, you open the door to comfort eating, self sabotage and excuses.

Never allow yourself to be upset ‘because I only lost 1 pound this week’.

Even if you lose 1 pound that week, that’s 1 pound closer to your goal and by allowing yourself to feel good and proud about your achievement, you’ll increase your optimism about the whole situation which will take you to your next win.




We all act for our own reasons, nobody loses weight for the sake of losing weight.

For example, you go to work even when you don’t feel like it because you need to provide for your family which is a strong reason.

Excuses and not showing up to work could mean losing your job or not being able to provide, so it’s about getting it done.

When it comes to weight loss, reasons will give you purpose to keep going and allow you to remember why you are doing this when you feel like it’s all too much.

A good exercise is to write down 10 reasons why you MUST (not should) lose weight and read them every single day to help stay focused on your goal.

Whatever you focus on grows, so focus on your reasons and you’ll stay more motivated and naturally prioritise this area of your life.




Instead of starving yourself, taking meal replacements or using fad diets, focus on diet quality as this will solve a lot of problems for you.

A high quality diet rich in fibre, fats, water and protein will leave you feeling more satisfied and satiate you a lot more than simply cutting back on an already average diet.

An easy way to do this is to eat real food in an unprocessed state.

For example, an orange is real whilst orange juice is processed with more sugar as it takes many oranges to make, plus it lacks fibre for hunger control.

Ready made meals are processed with many added ingredients (preservatives, sugars, salt, e-numbers) whilst freshly made food is far cleaner and more nutritious.

Plus less processed foods (especially low sugar options) will trigger less insulin which accelerates the fat burning process.

Simply committing to healthier food 7 days a week without eating too restrictively is a good place to start because you’ll be less likely to self-sabotage.

Once you can be consistent with it all, then start looking at portion control to increase fat loss if you feel like things have slowed down.




Over exercising whilst trying to lose weight is a big mistake because you’ll be hungry all of the time.

Think about it, if you aren’t consuming enough energy to maintain your current weight then adding in more physical activity is going to leave you empty.

It’s far easier (and less time consuming) to eat 500 calories less than it is to burn 500 calories through exercise.

Also, many studies show that if you are already in a dietary deficit and you over exercise making the energy reduction too big, the body makes compensations through your energy, metabolism and hormonal secretion to slow down weight loss for survival reasons meaning you’ll plateau out faster.

The goal of exercise should not be to burn more energy, but to maintain muscle mass because muscle burns energy, so a loss of muscle will slow down your metabolism and make weight regain easier.

I recommend 3 days a week maximum for 30 minutes to help retain muscle and stimulate the metabolism.




Stress produces cortisol which makes the body hold onto body fat around your internal organs which is a health hazard.

Because visceral fat is around the stomach and many vital organs, it makes you more at risk of type 2 diabetes and heart disease.

Stress reduction comes from getting more sleep, creating a better work/life balance and of course the daily practise of meditation.

Another benefit of reducing stress levels is a reduction in instances of comfort eating which can massively reduce self-sabotage and help you be more consistent with your nutrition.

By following the above steps, you’ll inevitably see positive changes in your mindset, body and health to create the life and results you are after.

If you’d like some help to lose 10+ KG, increase your energy, improve your health and have more body confidence again without having to spend your life in the gym or using any supplements, we have a 90 day coaching programme that shows you everything you need to know!


For example, see Scott’s recent post below.


To apply for coaching, PRESS HERE to get started.

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.


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!


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. 


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.


 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?


 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, PRESS HERE and apply for coaching.

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.


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!

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