As Dads, we are pulled in several different directions. We have work, family time, household responsibilities, homework, sporting events with our kids…our list is endless. Is it possible to take just a small amount of time (just 30 minutes) to attend to our own health? For some of us, taking 30 minutes per day would seem like a daunting task or maybe even selfish. Part of being the best versions of ourselves means having the healthiest body and mind possible. With out those two critical components, we can become over stressed, tired, and burnt out.

fulfilling life

10 Minutes a Day to a More Fulfilling Life

Finding the time for self-care is one of the hugest struggles for dads. We always have another task to complete. We’re always being asked for another favor. We feel guilty for taking time away from our family and we leave ourselves last on the list. We can be overcome by exhaustion, frustration, and depression. This is why establishing a self-care routine is crucial. Listen to how as little as ten minutes a day can lead to a happier, more fulfilling life.


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Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links


 

 

how to get rid of the dad bod Josiah Novak

How to Get Rid of the Dad Bod in 2017 with Josiah Novak

Fitness Coach, Josiah Novak, is back on The Good Dad Project to tell us the secrets to following through with health resolutions and getting rid of the dad bod in 2017.

The New Year is well on its way. Have you stuck to your health and fitness resolutions? If you haven’t, you’re not alone. As much as 70% of New Year’s resolutions are abandoned by March. Josiah Novak is here today to tell us why it’s so difficult to commit to a new health regimen. He also gives us simple and effective strategies to ensure great results without sacrificing precious free time or depriving ourselves of the foods we love.

Dad’s want to be the king of everything for their families, and we constantly compare ourselves with others. Social media, supplement companies, and magazines give us unrealistic expectations. So when we can’t keep up with the latest extreme diet or fitness program, or if we don’t instantly get the shredded body we hoped for, we ditch our efforts and go back to our old bad habits.

It’s time to break the cycle in 2017. Busy dads can apply these health and fitness strategies, no matter what kind of lifestyle they lead.

  1. Find a plan that fits.

Dads tend to go into the New Year with an all or nothing approach. But life gets in the way, and if our plan doesn’t go perfectly we give up. Trying to rearrange your entire life around a crazy diet and exercise program will set you up for failure. Josiah says that having a plan is just part of the game. You must keep pushing forward even if you caved into junk food or skipped a few workouts. There are many ways to add fitness and nutrition to your life, and you’ll have greater success if you arrange new habits to accommodate to your existing lifestyle and schedule.

  1. Go for progress, not perfection.

Exercise and eating habits are difficult to change. It might take up to 90 days to settle into new healthy habits. Don’t focus on where you may have slipped. Instead, focus on what progress you have made. Maybe you didn’t work out as much as you planned, but it was much more often than before you had started. Maybe you didn’t stick to your nutrition plan, but you did eat more healthy foods than you did before.

  1. A healthy lifestyle is an investment, not a cost.

One of the biggest issues that keep dads from optimal health is they feel like they’re being selfish when they want to take time for themselves for fitness. But it’s selfish NOT to invest in your health. It’s a requirement. Imagine if one day you are unable to take care of your family because of health problems. Heart disease, obesity, diabetes, and other illnesses can be prevented by committing to healthy eating habits and regular exercise. You can’t afford not to be in your best health as a man, and especially as a father.

  1. You don’t have to put in hours at the gym.

Some men know they’ll never be able to put in hours at the gym. They’ll never have the time or money or energy, so they give up on the idea of working out altogether. Josiah says this is another excuse. You don’t have to go to the gym to get the results you want. There are plenty of ways to workout at home that will get you in excellent shape.

  1. You don’t have to work out every day.

Consistency is the key. That’s why it’s so important to create plan that flows with your lifestyle.  You could train for hours in the gym every night, but give up after a few weeks, or you can find a routine that fits your schedule and stick with it. Even if it’s 20 or 30 minutes a few days a week, you can get surprising results.

  1. Keep healthy foods around.

Nutrition is the hardest part for busy dads, but it’s the most important. It’s impossible to exercise your way out of a bad diet. The key is to have a system that is simple and lifestyle-friendly. One of the easiest ways to avoid temptation is to keep healthy food around at all times. When you’re cooking lean protein, like chicken breast, make extra portions and keep them in the fridge for later. Make sure you have healthy snacks around like low-sugar protein bars and smoothies. If you go out for lunch, take the opportunity to order a low-calorie protein rich meal like a salad. That way when you get home and you’re tired, you can be a little less strict during your evening meal with the family.

  1. Take diet breaks.

As long as you have discipline and do not binge, you can take diet breaks during the week. Don’t deprive yourself of ice cream when you’re out with the kids. Enjoy a date night dinner with your wife. What’s the point of being healthy if you can‘t live a little every now and then? Then you’ll feel ready to recommit to your diet the next day.

 

Josiah Novak’s Dad Wisdom

There will be moments as in fitness, fatherhood, marriage, or career where you will want to give up and drop everything. It’s normal to feel that way, but good things always happen when you push through. NEVER QUIT.

 

Referenced Episode:

True Transformation with Josiah Novak

 


Resources

==>NEW!!<== Grab a copy of The Dad’s Edge AUDIOBOOK on iTunes or Audible

GRAB A COPY OF THE DAD’S EDGE HERE

Join our Dad Edge Group on Facebook Request Entry Here

We have new Dad Edge T-Shirts!  Grab one HERE

Download a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Download this free resource on:  CONNECTION WITH YOUR KIDS

Links


Josiah Novak’s links

 

thetruetransformation.com

Facebook

Instagram

Email: josiah@thetruetransformation.com


 

 

True transformation Josiah Novak

True Transformation with Josiah Novak

Getting healthy is the #1 New Year’s resolution, but most of us get sidetracked from our goals before January is even through. Today, fitness coach and father of two, Josiah Novak, tells us how to go from “Dadbod to Greek God” and still enjoy a pizza every now and then.

Josiah Novak was once up to 270 pounds and sank into such a deep depression that he thought of committing suicide. He clawed his way back to healthy mind and body and wants to help other people do the same. Now Josiah tailors programs on an individual basis and the results he’s made possible for his clients are amazing.

Why We Fail at Diet and Fitness

Once the calendar flips to the new year, most of us go on crash diets and do extreme workouts. We might get results temporarily, but keeping up with a strict diet and a hardcore fitness regimen is unsustainable. Our time-schedules are too tight to spend hours at the gym every day. Temptation is everywhere and food is on every corner. Sooner or later, burnt-out and hungry, we give up.

Josiah says the way true transformation is to build your fitness routine around your existing lifestyle and to learn the basics of nutrition so you know how to create healthy meals yourself. You don’t have to be a perfectionist when it comes to health and fitness if you have a long-term game plan. By integrating solid healthy habits into your daily routine, you’ll also set an amazing example for your kids so that they can carry on the lifestyle into adulthood.

The Results of a True Transformation

  • Maximized energy – When you’re out of shape, your mind becomes sluggish and you need more sleep. Being fit and eating right gives you the stamina and energy you’re missing.
  • Greater productivity – When you’re unhealthy, stress takes a higher toll on your body and you feel more anxious under pressure. Being in optimum health improves your mood and mindset.
  • Better sex life – It’s hard to feel sexy when you don’t like what you see in the mirror. Feeling good about your body is important in the bedroom for both you and your partner.
  • Confidence boost – Increased energy, productivity, and self-esteem helps you to feel confident in work, family, and all aspects of your life.

 

Dad Edge Health and Fitness Mastermind with Josiah Novak

Get Healthy, Boost Energy, and Feel Empowered in 2017!

Josiah Novak Fitness Coaching

 

START DATE: February 3rd, 2017

GROUP SIZE: 12 men

LENGTH: 6 weeks

TIME: Fridays 9am CST

EXCLUSIVE PRICE: $297

True Transformation Fitness Coaching

REGISTER HERE

 


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Links

Josiah Novak

thetruetransformation.com

Facebook

Instagram


 

 

dads develop patience

3 Secrets for Dads to Develop Patience and Reduce Stress

Dads are pulled in a thousand different directions each day. We are constantly trying to meet the demands of our work and family life, and we seldom reach out for help. This leads to pressure and frustration. Today I list 3 secrets I use to develop patience and reduce stress.

In this episode I tell you how to enhance your patience by:

  1. Making self-care a priority.
  2. Identifying your core values and finding your purpose.
  3. Joining a community of like-minded men like the Dad Edge Facebook group.

 


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GRAB A COPY OF THE DAD’S EDGE HERE

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Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

 

Pump the Brakes

 

Good Dad

Hello again.  Thanks for allowing me to share more with you.  It’s been awhile and I’ve been kicking around a few ideas.  Just one more disclaimer…I’m sharing some pretty heavy thoughts with you. 

Over the summer I had one of those moments that caught me off guard, and nearly knocked me off center.  It’s happened before, but it was a little different this time.  It’s a little different every time.

I am the first to admit that I am generally hurried (almost always for that matter), and that at times it may take a lot to catch my attention.  However, I can be stopped dead in my tracks. 

Anytime a child is ill or a life ends, it’s difficult to hear.  Remember in December 2012 when the Sandy Hook Elementary shootings saturated the news?  I really struggled with how this happened.  Kids less than six years of age left their short, beautiful lives behind that day.    Our kids’ preschool issued a letter of reassurance to parents that safety and security of our children came first.  It kindly suggested that no one be allowed into the building without a parent badge, or without being directly escorted to the building office.  In fact, we were all asked to escort anyone without a badge directly to the office.  All good, right?  But geez, maybe my kids should just stay at home with me.  Over and over and over, this all got me thinking…

Jude had just turned two and Sara was three at the time of Sandy Hook.  I remember thinking of the victims’ families.  And I kept thinking those kids were no older than six. Six years old.  It kept hitting me every morning as I pulled into our usual parking spot and moved us from the car and into the building.  And it would hit me again, as I got back into the car with my little people inside and their empty car seats as I left the parking lot.

I personally hurt for those and little lives lost and I thought, “What if I were only given six years with my kids?”  I did the math.  And it meant that I had already spent half of that time with Sara, and a third with Jude.  BOOM!  I needed to soften up a bit, refocus my priorities with my family, commit to less busy-ness, and live in memorable moments with my family.  It brought perspective on perhaps how much time I had been wasting.

This summer, somewhat similar, but different circumstances arose. 

Shelly and I were sharing an afternoon walk with Sara prior to naptime.  I was off from work, so we thought some time together would be fun.  We were full speed ahead up the sidewalk as we were on a mission.  When a nap is in the timeline, you know it’s a priority to stay on schedule.  Not off our block yet, a neighbor called for my wife, and Shelly turned around to chat with her.  Our families take turns keeping an eye on one another’s home while out-of-town, so I too quickly assumed our neighbors were departing for a bit, and wanted to let us know.  Sara and I continued up the block assuming that Shelly would catch up.

I turned around to find Shelly in tears embracing our friend.  I was caught off guard…what in the world was going on? 

Long story short, our neighbor’s three-week old grandson had just spent the 4th of July weekend in the hospital and was diagnosed with a rare form of leukemia.

Three weeks old and leukemia.  Talk about a little more than one of life’s sucker punches.  At that time, the exacts of the cancer were unknown. The up-front chance of survival was maybe 10-20%.  Not only were they dealt this card, but the ride to even stabilizing him for chemotherapy included a journey into PICU, hard core breathing machines, sedation, spinal taps, crowds of medical staff responding to immediate needs…the list went on and on.

Almost six months later I sit here trying to get my head around this.  Why on earth was an innocent newborn and his family handed this?    Why was this new Dad told the chance that his son will be here in a year was less than two out of ten coin tosses? I couldn’t, and still can’t answer these questions. I don’t know that anyone can. 

I wonder what if this would have been my family?  What if I were told there’s not much time to share with my child?

The truth is that I’ve been close before.  Sara was a preemie, and is a NICU survivor.  We were fortunate to need the NICU for only three weeks.  But I’ve been there when no one is certain why what is happening, is happening.  Three uncertain weeks of not knowing whether or not my daughter would come home.  I’ve been given the news that probability of survival may be low or isn’t really known.  And I’ve been that new Dad that can’t hold his child because of all the life-saving measures. 

 

Yet, like most of us, I still need to be reminded to pause.

Funny how life grabs our attention, and continues to prove us so human at times.  It is way too easy to get distracted, engulfed, in the fast pace of parenthood, work, and life. 

Guilty as charged here. 

I need to commit (and recommit) to slowing down, or maybe even slamming on the breaks when life is sharing these moments.  I need to accept life’s dare to pause, listen, and decide how to not live my life wasting precious time. 

So what did I do, you may be asking?  I’m honestly still working on that part (as usual).  Me, the constant work-in-progress as a Dad, is still slowing down, being kinder, being gentler, and becoming less self-centered.  I am working on listening to everything my children have to tell me because what they so badly want to share with me now is everything to them.

Funny enough, Sara asked to take a walk at 9pm on a summertime Friday night not long after this story happened.  Instead of defaulting to getting ready for bed, we put on our shoes and set off in the neighborhood, just her and I.  I have no doubt that many we passed by that evening thought “that little girl should be in bed,” but that was our time.  And when I put her in the bathtub that night, I admired her lone, life-saving NICU scar on her chest.  And gave thanks for the five years we’ve shared.  And I soaked up the noise of listening to her splash and play and exist.  Just listening to her breathe sometimes amazes me, because it was such a challenge in the beginning.  I paused.

On an ending note, I would ask that you remember the mentioned family as leukemia and it’s complications took an infant from his family.  However you believe, please don’t forget them. 

And, take time to pause.  I dare you to be an even better Dad than you already are…no more time wasted.

Thanks again for reading, and don’t hesitate to share your thoughts and maybe even what you can do to pump the brakes.

Best regards,

Jason Enders

PS – BEING REMINDED AGAIN

My head hurts, this morning.  But honestly, the ache in my heart is greater. 

I submitted the above piece a week ago to Larry.  Since then, I’ve been reminded again to pause. 

I just rushed through the morning drill with my family and my thoughts are fresh.  I have a presentation at noon, a plane to catch tonight, an expense report due, a suitcase to pack…you see where this is going.  People are counting on me.  But instead I am writing to you.

It’s no coincidence this morning that my parking space was right in front of a tree that quietly holds onto a purple ribbon placed there in memory of a life lost last week.  Yes, it happened again.  A family in our school lost their six-year old son last week the day after I sent my initial writing in.  We found out of his passing in a letter from the school’s principal.  That letter in my daughter’s backpack stopped me in my tracks.  A first-grader gone in his sleep.

Yet, here I am again hurried.

I needed that parking place this morning.  I needed to walk past that purple ribbon, and to be reminded. Filled with shame, I had to grit my teeth.  It made my head hurt, but my heart hurt even more.  As I sit here writing and trying to be better, I accept the dare to slow it down (again).  But even more, I am clearly reminded that the most important people counting on me are the ones I wake-up with each morning. 

Thank you for helping me pause.