Dad Bod To Rad Bod Decoded

Dad Bod To Rad Bod Decoded We are the place for men to get back into the best shape of their lives.

20 Tips To Drop 15 Pounds In The Next 30 Days1. Walk in nature for 30 minutes everyday. This will reduce cortisol level...
02/13/2023

20 Tips To Drop 15 Pounds In The Next 30 Days

1. Walk in nature for 30 minutes everyday. This will reduce cortisol levels and burn calories

2. The average American eats 130 pounds of sugar a year. This is equal to 58, 967 skittles. Cut these out.

3. Eat whole eggs every day. Protien and fat together signal leptin, the "I'm full" hormone.

4. Prioritize sleep. Cut out the screens 1 hour before bed, blackout blinds, even turn off the wi-fi at night.

5. Eat steak. Red meat is a health food and is packed full of protein and vitamins.

6. Lift weights 3-5 times per week. Muscle burns calories at rest from an increased metabolism.

7. Cut out booze. This will help you sleep better at night and you'll make better decisions around food.

8. Cut out liquid calories. Easy to consume and they spike insulin levels (the fat promoting hormone)

9. Eat salt. It will give you more energy, increase blood volume, and help you have better sleep.

10. Brush your teeth after dinner. This will help reduce snacking at night.

11. Take cold showers. You'll be forced to breath deeply, helping to oxygenate the body and burn adipose fat.

12. Are you REALLY hungry? Or just tired, thirsty, bored, or stressed? Picture food as a fuel for the machine rather than a dopamine hit.

13. Cut out gluten. Gluten intolerance causes stress to the gut and increases belly fat.

14. Quit watching p**n. This reduces testosterone and decreases drive to have s*x in the real world. High T = lower body fat.

15. Eliminate seed oils. Excess omega 6 causes inflammation and increases belly fat.

16. Write your goal down on a piece of paper and put it on your bathroom mirror where you can see it everyday. Your sub-conscious mind will look for solutions to help you achieve it.

17. Fast. It's ok to feel hunger sometimes. Start with 16 hours of fasting followed by an 8 hour feeding window.

18. Eat more protein. Most guys consume too many carbs and not enough protein. Switch this around.

19. Wake up 30 minutes earlier if you don't have time to workout. Make this your non-negotiable 'ME' time.

20. Embrace the suck. Anything worthwhile is going to be challenging. You can do it!

12/07/2022

6 core exercises to add to your arsenal. Give these a try on your next workout. 👊

QUICK POLL 🤷🏼‍♂️ (vote yes or no below)If I released a private Facebook™ Group for men over 40 looking to get back into ...
12/06/2022

QUICK POLL 🤷🏼‍♂️ (vote yes or no below)

If I released a private Facebook™ Group for men over 40 looking to get back into great shape (100% free to join) and started personally sharing with you:

✅  #1.) Daily tips on losing body fat, gaining muscle, boosting testosterone

✅  #2.) Behind the scenes video lessons of what I'm learning in health an fitness

✅  #3.) Ways to collaborate, share resources, and also learn from other active members of the group who are guys over 40
..WOULD YOU BE INTERESTED IN JOINING? 🙏🏼

Comment "Yes or no" below.

I've been preparing to mentor a much bigger audience this year and have A LOT of knowledge to share around helping men get back into the best shape of their lives.

If that interests you, let me know in the comments below!

I wanna’ gauge how many of you would like it 😃

11/30/2022

Thanks for checking out this post, my goal is to provide some value for you.

I want to talk today about shoulder health and hanging slash scapular retractions.

But first, a little back story.

Back in my high school and university football days (many moons ago), I managed to dislocate my shoulder, twice. Being able to touch your knee cap standing up is quite the party trick.

Anyway, I ended up having surgery my 2nd year in uni and had many months of rehab after that. Long story short, my mobility in my left shoulder was noticeably compromised.

It took a few years, but I was able to rehab and strengthen it to a point to where now I have zero problems with that shoulder.

Hanging and scapular retractions are two fantastic exercises to help keep your shoulders strong and mobile.

In my opinion, not hanging as an adult is one of the main reason people have so many elbow, shoulder, neck, and upper back issues.

If you can't hang full bodyweight without pain (or the strength isn't there), put a bench or stool under you to do assisted hangs. Spend 2-3 minutes in the hang position.

Scapular retractions are the next progression from a dead hang and the beginning of a pullup or lat pull down.

Activate the Scapula by squeezing them together and down as you keep your arms straight.

This is both a fantastic mobility exercise on its own and great warm up before performing pullups.

Do 15-20 reps for 2 to 3 sets before an upper body day.

Keep pumpin' 💪

11/28/2022

One of the things I've noticed in both myself and many of my clients over the years is that mobility is one of the 2 things we lose as we age, the other being strength.

I personally have been able to improve both in my early 40's compared to my strength and mobility in my early 30's.

10 years ago, I very much took for granted the fact that I was young, could eat like s**t, party, and get away with it. My habits didn't reflect my goals and where I wanted to be.

I started to notice I was getting tight, sore, and experienced low back pain all the time, not to mention I was becoming skinny fat, I was losing muscle and gaining fat at the same time.

The human body is an amazing machine and I've come to realize that improvement in these areas can happen at any age. You don't have to be 'in your prime' to see amazing results. If fact, you can get into the best shape of your life, improve your mobility, and become pain free even if your over 40.



And it ALL starts in your feet. Lieutenant Dan (you Forest Gump fans will get the reference) was right. His #1 rule for his men was to "Look after your feet!" So they did!

Modern feet are weak, inflexible, and prone to injury. Shoes are the root cause of this beacuse they insulate and cushion the feet from moving freely and working the way they're supposed to. (This would be like wearing a weight belt all day around your core). This in turn affects everything up the chain and our ability to squat, lunge, bend, and twist are compromised, which can lead to injury.

Spending 5 minutes a day rolling out our feet with a golf ball can help alleviate years of scar tissue build up because it brings blood flow to the area and helps break up adhesions that may have been there for years.

This will allow better movement patterns, help reduce injuries, and improve results.

Try this for 5 minutes before your next workout.

11/24/2022

I help successful men get shredded, so they can look and feel 10 years younger, without spending 2 hours a day at the gym and eating salad, using the Dad Bod To Rad Bod Program.

Do you want to confidently take your shirt off at the beach, even if you're over 40?

I know the feeling of looking out of shape, having way too much belly fat, and no energy. That was me in my early 30's.

Things have definitely changed.....

I've created a unique program for busy, successful men over 40 who want to look rare (a middle aged dude who's ripped).

I've even seen these middle aged guys all of a sudden have younger women checking them out, making their wife totally jealous.

I'm looking for 5 men to work with 1 on 1, who are ready to take action, invest in their health, and change their life.

DM me with the word "ME" and I'll message you back with some insights on how I can help.

11/14/2022

Turkish gets ups build strength, co-ordination, and can be extremely metabolic. The goal is to have your body move under the weight with your arm pointed up through the whole rep.

11/05/2022

Give this workout a go....

Pull ups x 10 (3s down, 1s up)
Prone Grip BB Row x 10 (3s down, 1s up)
Supine Grip BB Row x 10 (3s down, 1s up)
Rest 2 min x 4 sets

Then:

Dips x 10 (3s down, 1s up)
Narrow Push Ups x 10 (3s down, 1s up)
Gorilla Tricep Extentions x 10 (3s down, 1s up)
Rest 2 min x 4 sets

Then:

Seated Row x 12 (2s in, 1s pause, 3s out)
Rest 90s
Tricep Pressdown x 12 (2s down, 1s pause, 3s up)
Rest 90
X 3 sets

Then:

Low Back Extention Hold: To Failure (max 30s)
Reverse Hyper Hold: To Failure (max 30s)
Low Back Extentions x 10-15
Rest 90s
X 3 sets

11/03/2022

Rings are a fantastic tool to build functional strength, improve mobility, and can travel with you anywhere. Give these chest exercises a go on your next workout.

11/01/2022

No weights? No problem. Rings and bands provide hundreds of exercises you can do with your bodyweight. Attack that back with these 4 movements. Progressive overload applies.

10/29/2022

Past the age of 40, men lose 8-10% of their muscle mass per decade, unless something is done about it. Compound exercises like Romanian Deadlifts help slow or even reverse that process. Form over weight, always.

10/28/2022

A common mistake is to do partial reps while doing calf raises. Make sure to get a full stretch at the bottom of the movement and come right up to the tip toes at the top. Make 'em burn!

10/27/2022

Overhead pressing in a variety of angles is important to improve shoulder health, strength, and mobility. Give these variations a go on your next workout. 💪

10/26/2022

Give these mobility drills a go to get the muscles and joints warmed up throughout your entire body. 10 minutes will be sufficient.

10/25/2022

If you have a tight low back, this post is for you. Spend 10 minutes before a workout if you're feeling sore and tight in the back, especially if you've been sitting all day.

10/25/2022

Unilateral training can be a great way to correct strength and mobility imbalances between your dominant and non dominant sides. If you have low back issues, thsy can be easier on it than squats and deadlifts. Give 'em a go!

10/22/2022

Give these wrist/forearm stretches a try especially if you have elbow/shoulder issues. Do the boring work.

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