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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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RESOURCES

Grab a copy of The Dad’s Edge AUDIOBOOK on iTunes or Audible

GRAB A COPY OF THE DAD’S EDGE HERE

Check out our Dad Edge Group on Facebook Request Entry Here

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

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

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Josiah Novak

thetruetransformation.com

Facebook

Instagram


 

 

ben greenfield

How to Combine Family and Fitness for Busy Dads with Ben Greenfield


BEN GREENFIELD is one of the world’s top fitness experts and a father of twin 8-year old boys!

The invisible exerciser. You know, you might be that person: the one who wakes up before the birds, gets cardio and weight training out of the way, then miraculously show back up at home to get the kids up for school and get the rest of the day going. Or maybe you’re the opposite end of the spectrum: you don’t work out at all because you just can’t seem  to find the time to squeeze a workout into your busy schedule. Ben Greenfield, former bodybuilder and author of a multitude of fitness books including, 10 Ways to Grow Tiny Superhumans, joins the GDP to discuss the best ways to get your best workout while including your kids and teaching them the importance of fitness and nutrition.

 

It’s a Way of Life

 

Including exercise as a regular part of your daily routine with your kids teaches them that you believe exercise and taking care of your body is as critical as breathing.Granted, including kids in your workout can be annoying because they may not move at the pace you can or lift quite as much, but you don’t need to include them in the entire activity. For instance, they don’t have to participate in your whole 45 minute workout. Instead, they can join you for a smaller portion and then you can hammer out the rest of your workout.

 

It’s Not Just for the Gym

 

Working out doesn’t always mean you have to have a gym membership. Some of the best workouts can be outside-take a hike with your kids, run sprints up the hill, take a bike ride. It really doesn’t matter what you do, so long as your kids see that moving and exercising is part of your family structure. Why not use the weight of your kids to help get your heart rate up as you do walking lunges? That’s right, put your kid on your back and lunge away! This provides a compound movement that also gives you the extra intensity of having to balance unpredictable weight on your back.

 

Make it a Habit

 

We teach our kids that brushing their teeth at least twice a day is non-negotiable. So, why not teach them that physical fitness is also non-negotiable. If you simply tell them to go out and play or put down the gaming device without practicing what you preach, they won’t be so compelled to do it. But, if this habit is part of your daily ritual, your kids are likely to follow. And what better way to give your kids the fit foundation they need for their adult life than to lay the healthy groundwork right now?

 

RESOURCES

JOIN US FOR FOR THE SEALFIT 2oX on June 24th at Vail Lake, CA HERE.  Use “GOODDAD10” for the coupon code and save 10%

Checkout Unbeatable Mind Online HERE

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

GRAB A COPY OF THE DAD’S EDGE HERE

Check out our Dad Edge Group on Facebook Request Entry Here

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

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

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Connect with Ben Greenfield:

  • Ben Greenfield Fitness WEBSITE
  • Ben Greenfield BOOKS ON AMAZON
  • Ben Greenfield TWITTER
  • JOIN US FOR FOR THE SEALFIT 2oX on June 24th at Vail Lake, CA HERE.  Use “GOODDAD10” for the coupon code and save 10%
take care

Take Care of YOU So You Can Serve Others


Take care of yourself. Simple message, you’ve heard it before. You make sure you get that message across to those you love. Unfortunately, there is one person in your life who you love that may not be heeding that message-you. What you may be doing, instead, is sacrificing yourself, thinking you are doing the best you can for your family when, in reality, you are being a martyr and being self-destructive.

Self-Less

You do everything you can to be the best for your family; you go to work, you play with your kids, you spend time with your spouse and you make time for your friends. You are selfless, but are you? Really? Your inaction in taking care of yourself may be creating an unwanted and totally opposite response to the selfless man you are trying to be. It may seem counter-intuitive, but taking the time to pay attention to our health, physical, mental and spiritual, should be primary in our lives if we really want to show up as selfless men. After all, how can we be our best for others if we aren’t best to ourselves?

Take Care of You and Be the Example

As we say time and again on the GDP, our children and those around us, look to us to set an example. We simply cannot expect our children to grow up as whole adults if we are not whole ourselves. And, since when was it ever considered ok to let ourselves go? We certainly would not want our children or our spouse to sacrifice their health and sanity in the name of selflessness. So, go to the gym, play that round of golf, go out with your friends-whatever it is that takes care of you.

Resources:

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

JOIN US FOR FOR THE SEALFIT 2oX on June 24th at Vail Lake, CA HERE.  Use “GOODDAD10” for the coupon code and save 10%

REGISTER FOR “THE DRIVEN FOR EXCELLENCE SUMMIT”  Register ==>HERE<==

Driven for Excellence Summit Flyer

Shane Ramer

Overcoming Addition and Becoming a Dad with Purpose with Shane Ramer


Shane Ramer, founder and host of That Sober Guy Podcast, comes on the GDP and shares an extremely raw interview on addiction, substance abuse, recovery, and being a dad with purpose.  Brace yourself for this amazing interview with Shane Ramer.

It’s the elephant in the room. Everyone knows it’s there, but no one wants to say anything; better to keep the status quo than rock the boat. No one knows what will happen if the boat is rocked and that is scary. At the same time, we hate the elephant; it is destroying our family, our other relationships and possibly our job. The elephant is addiction and addiction is hard to admit. Shane Ramer, founder of thatsoberguy.com, knows this reality all too well.

 

Shane Ramer’s Childhood and Background

Growing up, Shane turned to alcohol to soothe the pain he endured dealing with a troubled childhood. As he became an adult, Shane realized that he was using alcohol to escape life’s realities and soon came face-to-face with the fact that his own marriage was struggling because of it. He hit a wall. He could not longer stand the elephant in the room. With that, he sat down with his wife and said he needed help. Shane knew he was meant for something much more than where he was.

 

Going through intensive counseling and support from his family and friends, Shane learned to manage his life as an alcoholic. Knowing that he wasn’t the only one struggling, Shane started thatsoberguy.com in order to help other men struggling with similar issues. Today, Shane is a successful businessman, husband and father, dedicated to helping men voice their fears that keep them in the bonds of addiction.

 

But I’m Not an Addict

 

We’re not saying you are, but the lessons Shane discusses reach to all men. Society is great at telling boys that real men don’t cry, “suck it up” and never show emotion. So what do you do with all that pent-up emotion? Maybe you already have a healthy way of showing emotion, or maybe you need a little liquid courage to loosen up or just maybe you can’t get to work in the morning without your daily beer. Wherever you are on the spectrum, the learning to deal with fears and emotions without bottling them up will make you and those around you much happier.

 

It’s Ok to Talk About It

 

Again, we men are great at helping others solve their problems. That’s what we think we are here for. Our own problems? What problems? Oh! You mean the ones we don’t talk about? Well, we’ll be fine. Will we? Take a look at your own life and think about areas where your bottled-up emotions eat away at your true self. What is the worst thing that is going to happen if you talk to someone about your issues? You actually may deal with them? Whoa. What about your Man Card? Guess what, it’s safe and secure and probably in better condition than it was when you kept your fears and feelings to yourself.

 

Be A Man

 

Being a man means owning up to all areas of our lives. Even our fears. Showing up as the best dad, husband, employee and friend takes guts. Owning our issues takes even more guts and grit. You’ve got it in you, so be the best man you can be right now.

Resources:

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

GRAB A COPY OF THE DAD’S EDGE HERE

Check out our Dad Edge Group on Facebook Request Entry Here

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

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

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Check out this free resource on:  CONNECTION WITH YOUR KIDS

Links

Connect with Shane Ramer:

Shane Ramer Twitter

Shane Ramer Website

Shane Ramer That Sober Guy Podcast

Shane Ramer Private FB Page (invite/request entry only)