If anyone is looking to start a fitness plan or diet in the new year (as nobody does diets in December), then instead of doing the usual thing of joining diet clubs, removing all the things you enjoy, going running even though you hate running or simply not having a clue what to do then this may help...
I have created a guide which I made for local groups but want to extend it to anyone on here that may be wanting to do something but are unsure what...
It basically outlines what I do and how I do it
There is a lot of info so if you are interested then you can read it at your leisure, and if anyone wants to know more then feel free to drop me message here or by the contact details in the guide itself
Have a great December - Dave
U Personal Training & Nutrition
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I help people become fitter, healthier, happier and more confident. Personal Training is not just co This is where I try to be different. I have been there.
This page is about offering as much value to you, the follower, as possible. There is so much BS within the fitness and diet industry, which is not helped by social media or TV. There are many charlatans out there that are either after a quick buck, or to offer you a cut & paste plan that will teach you nothing. I am a full time PT working out of Underground Gym in Tunbridge Wells, Kent. I am a fa
Most of us Dads are lucky enough to have the ability to put one foot in front of the other without needing assistance
Something you usually take for granted, and thus underestimate the benefits of being able to do so
But walking is SO good for you - Why?
Walking burns calories - This is a great tool to aid in weight loss, as it burns calories
Not only that, it helps keeps bones and muscles strong which is essential for being able to pick up after your kids
It is great for your mental health - Feeling stressed or overwhelmed? Go for a walk. You will honestly feel so much better and better to be around
Walking helps you sleep better! - The mere fact of the extra movement, the energy used and taking in some fresh air can be hugely beneficial when it comes to getting a good nights sleep - All dads need more sleep
It can help lower blood pressure and reduce the chance of getting high blood pressure. This is good because that can kill you. And if you are dead, you can’t be a dad anymore. No brainer
You will increase your intake of vitamin D (yes even if the sun isn’t shining) - This can help strengthen bones so you can still stay strong when it comes to smashing the other dads at sports day
You can use it as an opportunity for some quality dad time - Take your kids with you. You all get the benefit of everything above, plus some good attentive time together
Best of all - walking costs you absolutely NOTHING. But the payback from it is huge
Seems stupid not to really
If going to the gym or playing any sport is not for you or seems too much right now, the very least you can do is get out for a walk
And don’t use the weather as an excuse not to go - Lucky for you, skin is super waterproof
So get walking and reap the benefits immediately
DM
30/11/2023
Your 2023 Wrapped Up
(No guessing where the inspiration for this came from…)
Let’s look back to this time last year
Christmas was incoming. Chances are you were telling yourself something along the lines of -
“ I’ll just get Christmas out the way and then next year I am going to …. “
Maybe you wanted to improve your health and start protecting your future?
Maybe you wanted to get a new job to provide a better life both at work and at home?
Maybe you wanted to see family and friends more?
Maybe you wanted to spend more quality time with your kids before they grow up and need you less?
Whatever it was you told yourself you were going to do - Where are you now in comparison?
Did you do a week or 2 of exercise and eating better and then slip back into old habits?
Are you still doing the same old daily grind because stepping out of your comfort zone scares you?
Are you still crap at maintaining relationships (I’ll hold my hands up to this one too)
Are you still just fulfilling the basics when it comes to being a dad and haven’t prioritised quality time with them?
So what’s going to be different next year?
I’ll be straight with you…
Absolutely F**k All!
Unless that is….
You actually decide to change
Don’t let another year pass by and do nothing with it
If you are EXTREMELY lucky you are blessed with around 4 thousands weeks in your life. You have just let 48 weeks pass by and have just 4 weeks left of this year remaining
You need a plan, a goal, some direction. But you won’t find this by doing the same as you’ve always done
Things don’t just magically happen
You have to do something to break the cycle
DM the word ‘𝗗𝗔𝗗’ me if you want to know how to make 2024 THE year you start becoming an Elite Dad in every sense of the word
27/11/2023
Supplements for dads
The supplement market is a minefield
What to take?
How often?
Do they work?
Do you just p**s them out? (Classic staff room conversation)
But should 𝘺𝘰𝘶 as a dad be taking any?
Possibly yes/Maybe no
If you are eating a varied diet full of highly nutritious foods with lots of fruits, vegetables, lean proteins and unprocessed carbohydrates
If you are exercising 3-4 times a week (predominantly lifting weights) and doing some form of cardio
If you are sleeping 6-8 hours EVERY night
If you are drinking 3-4 litres of water every day
If you are taking care of yourself mentally through the above and have positive hobbies and have quality downtime
Then you are probably doing ok
For the rest of you that are eating mostly processed foods
Only exercising when you lift your arm to swig a pint or change channel
Sleep mostly on the sofa for a few hours then slope of to bed for a few hours
Or feel stressed as f*ck and use s**t food/alcohol/drugs or whatever else to ‘take your mind off things’
Maybe you could do with a little supplementation to start getting you back to a better place
When you feel better, you are going to be a better person to yourself and in your role as a dad
Might be worth looking into
22/11/2023
Meet Rich
A dad 𝘢𝘯𝘥 grandad
Rich came to me as he had reached a point where he knew he needed to make a change but didn’t know where to start
He was feeling low on energy
Fed up with how he looked
Gaining weight
Concerned about his health
Worried he couldn’t keep up with his grandchildren
Rich was all in from the start and since he began coaching with me he
Has lost 𝗢𝗩𝗘𝗥 a stone in weight
Has gained confidence in and out of the gym
Is feeling stronger
Is looking better
Is now wearing clothes that didn’t fit before
Is annoying his partner with his gains
Has a better understanding of food and what he needs
Works hard in the gym and is progressing each week
Occasionally sends me provocative check in photos
I’m very proud of Rich and what he has achieved and am very excited to continue and see him make positive changes which will not only give him a healthier, happier future -
But knowing he is able to continue to enjoy the precious time with his grandchildren for many years to come
Rich is doing it. 𝘠𝘰𝘶 can too..
If you are a Dad (and/or Grandad) who like Rich, wants to change but isn’t sure how or where to start, I can help you
Drop me a DM or a comment with ‘𝗗𝗔𝗗’ and I’ll be in touch
Or click on the link on my main page and book in your 𝗙𝗥𝗘𝗘 zero obligation Strategy Call so we can get you sorted
DM
20/11/2023
The Daily Dad Cycle
Most of us will have a routine of sorts in our days
But is yours actually benefitting you or your kids?
You start the day off knackered and are reaching for the instant coffee rather than water
You haven’t slept well so you need food, but instead of having something filling, nutritious and reasonably healthy, you opt for the meal deal or the highly processed crap that isn’t going to fill you up or do much for you
Still no water…
When you get home you feel tired, stressed from work, hungry for dinner and have very little time or patience to give your kids some of your attention
No wonder your kids play up at times, it’s the only way they can actually get your attention
Your night consists of sitting on the sofa, scrolling on your phone and watching rubbish because YOU need to chill out and relax
You fall asleep on the sofa watching said rubbish, then eventually drag your arse off to bed
Where you get a disturbed and non-restful sleep because you’ve drunk enough Kenco to disable a T-Rex and have to be up in 5 hours
And repeat
It doesn’t have to be like this. Small changes, done on repeat over time can have you sleeping better, feeling more energised and focused. Dealing with stress better and wanting to get home to see your kids and starting to feel healthier which will pay off tomorrow, next week, next year and so on
This week I’ll be posting on how you can begin to make small changes that will have a massive impact on all of these things
Watch this space
06/11/2023
Be a hero to your children!
“ With great power comes great responsibility “ - Uncle Ben (Not the bloke on the rice packet, the spider-man one)
It is 𝗦𝗢 important to be a hero to your kids. It’s a role that does come with immense responsibility, and it’s not always about grand gestures or superpowers
One of the most critical aspects of being a Dad is offering unconditional love and support. Your children should always know you are there for them, no matter what challenges they face
Investing time and giving your undivided attention to your children is invaluable. They need your presence in their lives, to help them grow, learn and feel secure (Not seeing you permanently stuck to your phone or crashed out on the sofa)
Being a role model is essential. Your kids learn by observing their parents, so as dads we need to display such values as kindness, honesty and resilience which sets the foundation for their own characters to form
However it is crucial to remember that you can’t be that hero to your children if you neglect your own well-being. Taking care of yourself physically, mentally and emotionally will ensure you have the strength and capacity to support your children
Looking after yourself should be of the highest priority. Keeping your health in check, following your passions , seeking support where it’s needed and taking time out are essential
Only when you are at your best can you truly be everything your kids need you to be
The hero we know we can and 𝘴𝘩𝘰𝘶𝘭𝘥 be
Being a Dad is a lifelong journey. It’s not about being perfect, but it 𝗜𝗦 about being there, loving unconditionally and guiding your children to become their best selves every step of the way
Right now, and for the future
💪
04/11/2023
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