Warrior Soul Fitness Talk: Fitness for Busy Dads

Chris Albert 00:00:00 (link to this point)

What's going on, Warrior Soul Nation? This is Chris Albert, and this is the Warrior Soul Podcast. And this is another edition of Health Talk. We're wrapping up November, heading into the holidays, and we are all about celebrating right now. Living life, getting out there, being happy with our families, and trying to end this year on a positive note.

Now the thing about the holidays though is that for some people, holidays aren't an easy time. You know, there's a lot of people out there who experience depression, a lot of people out there who experience kind of down months and weeks during these holidays. And and all the happiness and all the joy seems to to, you know, make it worse, Seems to make you feel like you're in a room just sitting by yourself even though you might be in a crowded mall or a crowded room full of people. And, to all you out there who who are dealing with that, who are dealing with depression, who are dealing with, you know, the the down feelings of the holiday season, you know, my biggest piece of advice for you out there is is to get out of your head and to get into your body, to keep moving, to to get physical as possible. Because there's so many good things that can happen for you if you start taking care of yourself, if you start taking care of your body.

You can start generating some positive hormones, you can start feeling better about yourself as you progress, and you can really start to put your life on track because the discipline you get from it, you know, it kind of sets everything else up for success. You know, if you prep to go to the gym each day or even just to get a workout in your house in each day And you know, you set your clothes aside the night before, you wake up early in the morning, you get it done, feels good, it feels like you accomplished something. It feels like you accomplished something before anybody else did that day. And that's just a little note to all of you out there who are who are dealing with this impending holiday season. And excuse me if I sound like I have a cold because I do.

I'm also traveling to London, UK tomorrow. So, it's gonna be interesting to see what happens on the flight. But, what I wanted to get into today was an article I wrote. And this article is for those men out there who kinda beyond their teenage years and their twenties where you're at your most active. And then somehow life hits you.

And when life hits you, when you have kids, when you get married, when you get a busy job, it starts to feel like you're trapped. It starts to feel like you don't really have control over your own situation anymore. And, excuse me, taking care of yourself, fitness becomes the last thing on your mind and just feels like you don't have enough time to do anything, let alone take care of yourself. And so what I wanna do is I wanted to lay out some points to for for all those busy dads out there, for all those busy men out there who who are kind of looking at their life and and feeling like they lost control. And what I wanna do on this episode is just wanna read this article for you, and I wanna go into some commentary on some of the points.

You can check this article out at warriorsoulagoge.com under articles. We've got a lot of great information out there, but let me get into this. The title of the article is five keys to fitness and fat loss for busy dads. It says, so you're looking to lose weight. It's been a while since you worked out.

You stopped some time ago because the main reasons you trained and ate well are now in the past. You're not chasing tail anymore, and you're riding a desk or a piece of machinery or a car seat most of the day. As far as food goes, you're at the whim of your wife and your kids and what they want or whatever you can find lying around at work. You don't have time to worry about anything else right now. But the other day, something happened.

You were in the bathroom, and you looked in the mirror. The person standing there was someone, but it wasn't you. Well, it's definitely not who you wanna be. And then you remember. You remember what it was like to have your whole life in front of you.

You remember the thrill of being admired, how people used to look at you when you were young and full of energy. But now, at this moment, you have problems with your wife even noticing you when you walk across the house. And here's the thing. You probably got a lot of years left. You're in your thirties, your forties, or even your fifties.

You'll probably be living at least as long as you've lived so far. Maybe not if you're in your fifties, but definitely if you're in your 30s or 40s, that's probably what you can expect. But you're wondering, what are those years gonna be like? It's amazing to me how many men give up on themselves once they've settled down and had families. We get married, we have kids, and something in our minds click that tells us that we shouldn't be taking care of ourselves anymore.

The thing is, that's faulty logic. To be a good father, a good husband, good at your job, or good at anything, you've gotta be at your best. No one wants a parent or a spouse that hates himself or hates his life. Despite how much you may try, it's really hard to cover it up if you do. So what should you do?

One of the biggest problems is that you feel resigned to your fate. Like there's no way to improve yourself considering the life that you currently live. You don't have the time, the money, or the energy to get in shape, and being in shape isn't your priority. Well, here's the truth of the matter. That's a lie.

And the worst part of it is that no one else told you this lie. It wasn't the government. It wasn't your wife, your boss, or your parents. It was you. You told yourself to justify giving up.

You may be miserable, but being miserable is easier than being happy. Being happy is actually difficult because it takes work to get done what you want to get done to create the life you want to live. So here's the thing. This is your red or blue pill moment. That's like the scene from the matrix when Morpheus gives Neo the choice to take the red pill or the blue pill and either continue down the rabbit hole or to stay where he is.

You can either continue the way you're going, nothing's gonna change, or you can follow the tips I'm about to give you, to put yourself on the path to changing your life for the better. The choice is always yours. Point one, if you don't have time, make time. There's only one reason why I'm able to be an entrepreneur. I get most of my work done when others are sleeping.

For example, I wrote this blog an early morning writing session at 04:15AM. I do all my writing in the early morning because the rest of my day is filled with phone calls, meetings, and other people trying to impose themselves onto my day. If I tried to work from nine to five, I wouldn't get anything done. But when I wake up at 4AM, it's like I have superpowers. I get more done between the hours of 04:15AM and 08:15AM than I do for the rest of the day.

Then after that's done, I go and I train. Before you go crazy, I'm not telling you to wake up at four a. M. I'm simply telling you there's a time in your day where you can get some exercise in, where you can take some time for yourself. Could be in the early morning, or it could be on your lunch hour.

Could be in short ten to fifteen minute spurts throughout the day, or it could be on your living room floor at night while the rest of the family is watching TV. Wherever that time is, you gotta find it. Point number two, understand that training doesn't need to take hours and it doesn't require a gym. It doesn't even need to take a half an hour. You can do 100 burpees in fifteen minutes.

You can probably do 100 burpees in ten minutes. You can do kettlebell Tabata circuit in four minutes. You can do a push up series in ten minutes. You can work on your pull ups in a couple of minutes at a time, several times a day by putting a pull up bar at your door. Put it up in a door that you pass through regularly.

And every time you walk through that door, you do a few pull ups. Or maybe every time you get up, do a set of squats or a set of push ups. If you truly wanna get in shape, but you don't have time to spend hours in the gym, do things like that. Find the little moments in your day where you can get a little bit of exercise in, and that will add up throughout the day. Maybe invest in a kettlebell, a pull up bar, or some dumbbells to keep around the office or in your house or to keep with you on your truck.

That way you can get a workout in whenever you want to. But don't invest in anything at all and just do some body weight work. Something is better than nothing. Training is free, and it can be done anywhere. And if you need ideas for workouts, we've got plenty of them up on our private Facebook group, which you can join if you join our private newsletter.

There's a link on that on the article, guys, if you wanna check it out. Point number three, don't make dieting complicated. If you listen to most fitness experts, they'll tell you to start your diet by counting every gram of protein, carbs, and fats. And, yeah, meeting your macros and getting yourself into a calorie deficit is a really effective way to get lean, but it's only effective if you put the time into doing it. Otherwise, you're stuck in a never ending cycle telling yourself that you're gonna start your diet without ever actually doing it.

What you need to do is break your diet down in the simplest terms possible. Eat mostly vegetables at each meal, about two thirds your plate, which will be covered by green, leafy vegetables. Have a serving of protein about the size of the palm of your hand. If you worked out that day, have a serving of potatoes or rice about the size of the palm of your hand, but only at the meal after your workout. These are very simple rules, but they're really effective at burning fat and even putting on muscle.

And, honestly, these guys, these things are not hard to implement. You can do this. Point number four, drink water. Being dehydrated can decrease your mental and physical performance by up to 50%. Steals your energy, and when your energy is down, you start to create junk.

Dehydration can also increase insulin resistance and increase your potential for fat storage. As a rule, drink half your body weight in fluid ounces of water plus an additional 10 ounces. Keep water around you at all times. Carry a bottle with you wherever you go. I can't overstate that enough, guys.

Water is so important. And I should have titled that drink water and nothing else because you need to be drinking water, not soda, not juice, not any other sugary drinks, but water. Water is gonna help you so much. It'll help you more than coffee and increasing your energy throughout the day. I promise.

Point number five, eliminate sugar. I don't like telling people that they can't eat things, but you really shouldn't eat sugar. By sugar, I don't mean fruit. You shouldn't overeat fruit, but having one or two pieces of fruit a day can be really beneficial, and eating whole fruit is gonna give you a good source of fiber. But don't do avoid fruit juices.

There's no fiber in the juice, and you'll get as much sugar from a glass of orange juice as drinking a soda. Avoid candy bars, cakes, ice creams, and a candy tray at work. Sugar is gonna steal your energy. It's gonna ruin your insulin sensitivity, and it's gonna add to your fat stores like nobody's business. Does that mean you can't ever enjoy a dessert again?

No it doesn't. You can definitely enjoy desserts on special occasions, but keep it to special occasions every once in a while. So the conclusion here is this. These were five of the simplest steps that I could come up with to turn your fitness and your health around. And I say simple, not easy.

Doing these things is gonna require discipline and willpower, and that's always hard. But these things are simple and that they require simple decisions on your part. What I want you to understand at the end of the day is that your health, your fitness, and the quality of your life as you get older is largely in your hands, and that's realistic for you to regain control of your body. I also want you to realize that it's worth it. Years put back on your life make it worth it.

Opportunities to enjoy life and to be happy make it worth it. The ability to function properly for the rest of your time that you're on this earth is definitely gonna make it worth it. Your possessions mean nothing if you can't enjoy them, and your family will be better served if you are healthy and happy. Finally, understand that this isn't an exhaustive list. What I've laid out here is a way to get started.

And, you know, we provide as much knowledge as we can here on this podcast through the experts we brought on, like doctor Terry Wahls, like doctor Dominic D'Agostino, and and so many others we brought on here. And you can gain a world of education just by listening to this show and others. You You can also check out the YouTube channel, the Warrior Soul Agoge, and you check out our website. We've got so many articles up there. And we've also provide really low cost courses if you wanna check those out.

They're up at warriorsoulagoge.com under online training. But either way, I don't care if you sign up for anything I ever I've ever put out there. What I want you to do is I want you to get moving. I want you to take charge of your life and I want you to be the best version of yourself, not just for you, but for your family, for your kids. Because you wanna be able to see your kids get married.

You wanna be able to see your grandkids get married. You wanna see them grow up to be awesome and productive people. And that's about it for my rant on that. And, yeah, I'm sorry I had to read that article, but but I thought it was, something that could help a lot of you out there. And, you know, especially as we're getting into this holiday season where there's gonna be so much temptation out there and so much temptation not to do anything except to, you know, work and come home and, and, and avoid the cold and everything like that as we get into the winter season.

But the more you take charge of this stuff in your life, the more everything else is going to fall together. Better you're gonna feel about yourself, the more confidence you're gonna have, the more confidence you're gonna have in your relationship. That's about that. One thing I wanted to say before I headed off, I got a little note from our sponsors, and that's F Bomb Nutrition. And I can't say enough about how awesome this company is.

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And, if you use the code Warrior Soul, you'll get 20% off your first order. With that, guys, I'm gonna sign off, and we will be back at you in about a week. We've got some awesome interviews lined up for you. And, till then, I'm gonna be in London, United Kingdom. So if any of you are out there, hit me up on Instagram at Warrior Soul Agoge, and, we'll see if we can hang out.

Talk to you guys soon. Peace. Life. Hey, guys. I just wanna tell you really quickly about ways that you can support this podcast.

The first way is by, of course, supporting our clothing brand, Warrior Soul Apparel. You can find it at www.warriorsoulfitness.com. We make clothing for US military veterans, and you'll find a lot of amazing, awesome marine corps oriented gear up there. There's also some US army gear up there, and we're trying to get more designs to help all the services. And if you go there today and you use the code 20 off gear as a Warrior Soul listener, you're gonna get 20% off of any item in our store.

That's a really great deal. We try to keep the prices low on our t shirts, but 20% off in addition to that is gonna make the prices really, really low. We've got amazing green skivvy shirts. We've got some awesome hero shirts, and you should definitely check it out. The other way you can support this podcast is, of course, through our fitness courses.

And what we try to do is we don't try to take the normal meathead approach to fitness. What we wanna do is we wanna help you to create both a sound mind and a sound body. So when you get one of our courses, you're gonna find not only information on burning fat and building muscle, but also information on balancing out your hormones, increasing your testosterone levels naturally, increasing your brain power, and optimizing your digestion because your digestion is really the center of how you power your brain and your body. So if you want to check those out, can go to our website at www.warriorsoulagoge, that's agoge.com, and you can, check out a number of our courses. We've got a new one out called dad bod destruction.

That's for us older guys who are dealing with the dad bod a little bit, trying to get rid of love handles or beer belly. We've got an amazing course called Warrior Fitness, and that is a total package course. And that includes everything you need to know about strength training, about increasing your testosterone levels, balancing out your hormones, optimizing your digestion, increasing your strength. And this is a really great course for those of you who are still serving in the military and may want to increase your functional fitness. And then finally, we've got Warrior Soul Keto Camp.

Warrior Soul Keto Camp is a package, and that includes Warrior Fitness, but it also includes our entire Keto Camp guide. And this is gonna be for those of you who are looking to leverage the power of ketosis to build your brain, to burn fat, and to build your body. So if you wanna check those out again, that's www.warriorsoulagoge, agoge, .com. And we actually have a new fitness URL that, is easy to remember, www.warriorsoulfitnessacademy.com. I will talk to you guys again very soon.

We'll see you next week. Peace.