Defining Dad Bod

Sometimes you have to be the canary in the coal mine.

And sometimes you have to fly out of the coal mine and look at the 10,000ft. view

As a trainer of over 13 years running in circles of gym owners, influencers, medical professionals, dietitians, and even corporate executives in the fitness industry, there are some major problems that need to be addressed if the amazing opportunities of health and fitness are going to be realized for ourselves and generations to come!

And those problems are not simple.

However I believe that understanding the problems as both consumers and professionals in the space is the first step to making some headway with them AND - perhaps - being able to accept the personal responsibility that we all need to pitch in with in order to fix the problems.

1) Real estate companies masquerading as health and fitness institutions

2) Social media influencers bought by supplement companies (and followed by you)

3) Taking/eating everything your doctor prescribes or food companies put out WITHOUT ASKING QUESTIONS!

4) Exercising for the sake of burning calories

5) The 3-4 hours per day that almost everyone in the modern world is spending ACTIVELY SABOTAGING their goals

6) Sales pitches thinly disguised as fitness assessments

I hope you find this dissection helpful and that wherever you fall in this mix, it helps you improve your ability eliminate noise, pursue real results for yourself, and to make good decisions for your family and community.

Mentioned in the show

definingdadbod.com/blog/supps

Get more from Defining Dad Bod

definingdadbod.com/ddb1

Join the inner circle

definingdadbod.com/innercircle

Commit to a free week of coaching

definingdadbod.com/trial

Here at Defining Dad Bod we are dedicated to leaving a legacy of health and fitness for our kids.

But what about our grandkids? Great grand kids?

Meet Gene - a trainer and podcast host who spends his days helping clients over 60 take an active role in improving and maintaining their physical health through exercise, nutrition, and lifestyle.

Dads and moms, listen up - Gene offers a message to inspire you to take a long-term view of your impact on your families.

Grandma, grandpas, and other "wiser" members of the family - get ready for a message of inspiration and responsibility.

Who knows how deeply your family and community are depending on you to not give up on health and fitness.

Get more from Defining Dad Bod
definingdadbod.com/ddb1

Join the inner circle
definingdadbod.com/innercircle

Connect with Gene
https://www.facebook.com/gene.fleming.3

Commit to a free week of coaching
definingdadbod.com/trial

What if when you needed a moment at work, you could unapologetically hop on a bike and get some exercise - instantly putting yourself in a better mood, gaining energy, and burning off stress through a quick and effective exercise...

Would it help?

More importantly, what if our kids could do that in school?

Meet Luke Macdonald - a shoe fitter from Canada who's making a difference in hundreds of schools worldwide by providing offices and classrooms "SPARK Bikes" for children who need an outlet and some movement-based focus to bolster their educational endeavors.

Join us while we discuss the power of movement in focus and behavioral focus while also exploring the part we can play in making the world around us a better place for everyone to be.

Join the movement
definingdadbod.com/innercircle

Get weekly shouts - and my favorite ab workout
definingdadbod.com/ddb1

Exercise and the brain part 3 - living well with ADHD
definingdadbod.com/blog/69

Connect with Luke Macdonald
https://www.facebook.com/Lukeshoefitter

Meditation has been shown in inummerable studies to be a powerful way to impact your health in as little as a few minutes each day.

And as such is an important part of mastering phase 2 of the Defining Dad Bod hormone pyramid - cortisol

Of the things I ask clients to do - including consuming more protein, strength training, reducing sugar intake, etc...- nothing elicits more questions about execution than meditation.

Alex, how am I supposed to sit in a room and do nothing?

That's a fair question, but according to our guest today, an incomplete one!

Meet Brian King - he's been practicing meditation and teaching it for longer than I've been a trainer and our conversation will definitely shed some light on how to incorporate meditation into your health and fitness program!

Get excited!

Become a Patron -
patreon.com/definingdadbod

Connect with Brian's Work -
http://brianraymondking.com/

Get weekly updates from Defining Dad Bod
definingdadbod.com/ddb1

Phase 2 of the Hormone Pyramid
https://www.definingdadbod.com/blog/overcomingobesitypart3

Latest on Youtube
https://www.youtube.com/channel/UCh9iqX0vbbqLbz3lCvV7k-Q?

Is it better to be strong?

Or to look good naked?

My guest today is a strength coach of over 20 years who decided to take the leap and try a figure competition.

As a parent with 3 kiddos, its one thing to feel competent and capable when you put alot of weight on the bar and move it well...its another thing entirely to like what you see in the mirror every day.

Get out of your comfort zone with me and lets dive into the psychology, nutrition, exercise, and life hacks necessary when you decide to get rid of the fluff, get disciplined, and get ready to go on stage!

Summer SHRED

definingdadbod.com/shred

Connect with Sara

facebook.com/havefungetstrong

Get my favorite AB Workout! (and weekly updates)

definingdadbod.com/ddb1

Join the inner circle

facebook.com/groups/definingdadbod

Support the movement!

patreon.com/definingdadbod

Have you ever thought "my family would be better off without me - at least they'd have my insurance money"

Well, Joel got there.

During his "Midlife Crisis" --

Or the realization that half of your life is half over -- And what have you got to show for it?

You're not the man, husband, father you'd like to be and you're not getting any younger.

What do you do about it?

Joel sought help when he started contemplating suicide and the journey took him to pills, then back out of that dependence and into a better perspective.

How?

Well, you'll have to listen. But if he's on this show, you know some gym time was involved!

Summer Shred
definingdadbod.com/shred

Social Post on Egg "Study"
https://www.facebook.com/definingdadbod/posts/577032509481336?__xts__[0]=68.ARBwcFh2v3cwyTjo0V3W4TaXe0hqUWVZ0MBvTBPAztPT5qdM_EvDuWrE8sy9cNiW1PWePmP0wQ8mQuBDW3Rjf8AJNZrf6_a1PGBhnHzcQE7s60h8F9eju9UmFe5JXpDmnaRLMJjPPzteVpuhB9ZJhR4mjp3GRrOy9H1lXcVUXdA7woBFzjeHwY6grbCO3zd2DpVOKTsOpeF1vfokmiWU3dAegPiHBEGrk_FDpzh0DfKsB88QSzrqh-Q1ma99-jNaTy3Y5C0VVfRR7R2yjvc_GN5joXxN10CJEo7C4LC2pXI9bJGvtuF0ra9i5vBKoJRG5Kmwhh6qq_ppBCZBfUHDitA&__tn__=-R

Exercise and The Brain Part 4
definingdadbod.com/blog/79

CoachAL on Crisis to Crushin' it
https://itunes.apple.com/us/podcast/alex-van-houten-on-seeking-answers-and-leaving-a-legacy/id1368546484?i=1000430984033&mt=2

Weekly shouts from DDB
definingdadbod.com/ddb1

The calories you burn in your workout today doesn't matter.

Wait, what?

That's right. It's not the energy expenditure of your workout that is going to stick with you.

It's the long-lasting adaptations that your body creates due to the stress of your workout.

The magic of your workout happens AFTER the workout.

Adaptations like
Rewiring of your cerebellum to prevent neurodegenerative disease
Improved muscle density, size, and function
Excessive post-exercise oxygen consumption
Strength, power, stability, range of motion
Hormone modulation
Injury prevention
Are all paramount compared to caloric burn

And it turns out that there are some great "secrets" that are proven to scientifically support your workout effort by boosting your recovery efforts!

Mentioned in the show

Weekly Updates
definingdadbod.com/ddb1

Summer Shred
definingdadbod.com/shred

How To Work Out While Sleep Deprived
definingdadbod.com/blog/9

Relora (for DHEA)
https://www.amazon.com/gp/product/B0013YW7VC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013YW7VC&linkCode=as2&tag=definingdadbo-20&linkId=309eb4cfcf945f373403399904e0cd4c

References
[1] Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:37. doi:10.1186/1550-2783-10-37.
[1] Increased free cortisol secretion after awakening in chronically stressed individuals due to work overload. Stress Medicine 1998; 14:91-97.
[1] Shimomura Y, Murakami T, Naoya Nakai N, Nagasaki M, Harris RA (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. J. Nutr. 134 (6): 1583S–1587S. Retrieved 22 March 2011.
[1] A O’Connor, S Simbo, et. Al. Powdered tart cherry supplementation moderates post-exercise immunosuppression, total cholesterol, and antioxidant status with no effect on performance recovery following an acute bout of intense lower body resistance exercise. A O’Connor, S Simbo, et. Al. Journal of the International Society of Sports Nutrition 2014 11(Suppl 1):P32. DOI: 10.1186/1550-2783-11-S1-P32.
[1] Fassett, Robert G.; Coombes, Jeff S. (2009). “Astaxanthin, oxidative stress, inflammation and cardiovascular disease”. Future Cardiology 4 (3): 333–342.doi:10.2217/fca.09.19. PMID 19656058.
[1] Hsu, C. H.; Cheng, A. L. (2007). “Clinical studies with curcumin”. Advances in Experimental Medicine and Biology 595: 471–480. doi:10.1007/978-0-387-46401-5_21. ISBN 978-0-387-46400-8. PMID 17569225.
[1] Ftaiti F, Jemni M, Kacem A, Zaouali MA, Tanbka Z, et al. Effect of hyperthermia and physical activity on circulating growth hormone. Appl Physiol Nutr Metab. 2008;33(5):880-887
[1] http://www.scientificamerican.com/podcast/episode/meditation-meta-analysis/
[1] B L Alderman, R L Olson, C J Brush, and T J Shors. MAP training: combining meditation and aerobic exercise reduces depression and rumination while enhancing synchronized brain activity. Department of Exercise Science, Rutgers, The State University of New Jersey. Received 5 October 2015; Revised 1 December 2015; Accepted 5 December 2015

"Sleep is the most important muscle-building supplement" -- Unknown

We spent around 30% of our lives doing it yet, were we ever taught how to do it right?

I wasn't.

So here are the 5 C's to sleeping like a champ (not B's to sleeping like a Baby, because, as parents know, babies sleep like garbage)

Curtains
Curfew
Cool
Carbs
Capsules

All powerful and practical in your pursuit of a good night's rest!

Full Article: definingdadbod.com/blog/83

Summer Shred
definingdadbod.com/shred

Support Free Content:

www.patreon.com/definingdadbod

Apply for Life Transformation Trial

www.definingdadbod.com/trial

Get weekly show updates!

definingdadbod.com/ddb1

How to workout while sleep deprived

https://www.definingdadbod.com/blog/9

What you need to know about supplements

definingdadbod.com/blog/supps

I’ve interviewed on several podcasts since starting the Defining Dad Bod movement

The Dad Edge Podcast

Generation Ucan’s Show

Andy Storch’s Hotseat

And Dan Zehner’s Anthem of the Adventurer to name a few

But Kenyon Zitzka got some stuff out of me that I haven’t said on air before — something about his laid back interview style gave me an opportunity to speak more deeply about the Defining Dad Bod movement and how its evolving.

Powerful conversation.

He gave me the media from his show “No Excuses” and so I am sharing the message here!

Very approachable for anyone new to the movement!

Zero Excuses Website:

http://kenyonzitzka.com/

Support the movement:

www.patreon.com/definingdadbod

Apply for Life Transformation Trial

www.definingdadbod.com/trial

Get weekly show updates!

definingdadbod.com/ddb1

“Clean your room. Put Yourself Together. God only knows what you could be - what the world could be - if you reached for the highest aim and manifested your potential in the world!”

Deep words uttered by a deep man.

But what place does philosophy and psychology have in Health and Fitness?

Fair question…

The journey to manifest your best physical self will impact you, your family, and your community. Let's talk about how #definingdadbod

Credit to 12 Rules for Life by Jordan B Peterson AMAZING book!
https://www.amazon.com/gp/product/0345816021/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0345816021&linkCode=as2&tag=definingdadbo-20&linkId=4fa4ba74e32b68537b211217361dce48

From my open letter to JBP on reddit to invite him onto the Defining Dad Bod Show --

I've heard you reference diet, exercise, and even lifestyle scheduling habits (like sleep) a number of times in your interviews and lectures.

To what extent, do you believe, does the clarion call to "take responsibility for manifesting your own potential" include a foundation of physical well-being and fitness?

Do you believe that "carrying one's cross" also encompasses a moral duty to eat well, exercise regularly, and live according to habits we'd be happy to pass on to our children?

Can we successfully "reach for the highest aim" without regard to our physical well-being?

And finally, in a world where we are increasingly assuming collective responsibility for the rising costs of health care, how much should anyone's personal choice (or lack thereof) with regard to health and fitness affect me and the livelihood of my family and community?

Personally I have worked hard to put my physical self together (otherwise I will live in pain and disablement due to my disorder) and out of that journey have spent the last 13 years of my career helping other people do the same. It's been very apparent to me working with my clients that my call to personal responsibility with regard to physiology and nutrition echoes yours but with a different timbre.

"If you did that everyday, God only knows what kind of creature you could be in 3 yrs."

With your experience in your own personal health and that of your daughter's I imagine you are uniquely positioned to answer my questions with force and wisdom. It has been my experience that spiritual, emotional, psycho-social, and intellectual fitness are quickly and completely subservient to a lack of physical well-being and I believe part of "cleaning your room" and "getting yourself together" has a lot to do with working hard to be in reasonable physical shape.

I also find that the simplicity of moving and the inherent progression of ability in the practice of physical training gives a low barrier to entry for most people and motivates an upward spiral. Similarly I have found in my professional practice of 13 years that assuming ownership of one's own personal fitness bolsters the mechanisms that allow for conscious choice (increasing willpower and the desire to use it) in every aspect of life both clinically and in the every-day -- AND the research on EXERCISE AND THE BRAIN (I am covering this in my show in a series. We're on part 4 now) supports this finding.

Lastly, in a world that increasingly views medicine in a collective/socialist light (especially issues that could be prevented and reversed through lifestyle choices) driving costs skyward and forcing everyone to pay the bill...it feels urgent to assume an active role in inspiring and supporting others who are seeking to take individual responsibility of their health. It is more apparent to me than ever that their choices will directly affect my community, family, and children in the near...