Faithful Fitness With Coach Alex VanHouten

"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

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How to workout while sleep deprived

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

What you need to know about supplements

definingdadbod.com/blog/supps

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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

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“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 future even more than they do now. My industry is filled with snake-oil 8-week programs to six pack abs, fad diets, and other silly garbage and I work hard daily to deliver service and support to people despite the industry's faults because I believe in the importance of health and fitness in achieving our potential both now and for generations to come.

It's a long road with many obstacles. But one worth travelling. I continue to pick up my cross daily and "trudge up the dang hill". :)

Thank you for considering the questions.

Support the movement:

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definingdadbod.com/ddb1

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Last year researchers found something mind-boggling and spooky.

Only 5 % of your mind is actually under your conscious control.

That leaves 95% of you that we know little to nothing about AND that says nothing of our ability to control (or be controlled) by it.

Meet Kaila, an expert of over 20 years in the fitness world who specializes in tapping into the power of your subconscious through a tool that doesn't cost you anything to use.

Your body.

Find out how movement and mind are connected and get some practical pointers on how you begin to use movement to relieve stress, become more conscious, and find more meaning in each workout, human interaction, workplace achievement, etc...

I've waited a long time to have this conversation!

I hope it speaks to you like it did me.

Support the movement:
www.patreon.com/definingdadbod

Apply for Life Transformation Trial
www.definingdadbod.com/trial

Connect with Kaila
https://www.kailajune.com/

Get weekly show updates!
definingdadbod.com/ddb1

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Aerobic exercise has a positive impact on the entire range of depressive symptoms — From - http://www.sparkinglife.org/2016/12/14/depression/

“If everyone knew that exercise worked as well as Zoloft, I think we could put a real dent in the disease.” Dr. John Ratey

Depression is an erosion of connections — in your life as well as between your brain cells, according to Dr. John Ratey, a practicing psychiatrist, clinical associate professor of psychiatry at Harvard Medical School, and author of seven books on brain functioning including SPARK, The Revolutionary New Science of Exercise and the Brain. In SPARK, Dr. Ratey presents numerous cases of worldwide scientific research and studies to affirm that exercise, in fact, reestablishes those connections.

In Britain, doctors now use exercise as a first-line treatment for depression, but it’s vastly underutilized in the United States…a fact that Dr. Ratey says is a shame given the supporting studies. It is this lack of appreciation for the value of exercise that has ignited Dr. Ratey’s passion for spreading the word – and for founding his new nonprofit organization, Sparking Life.

Here’s what’s known

Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Aside from elevating endorphins, exercise also increases our body and brain levels of endocannabinoids, brain growth factors (BDNF)and regulates all of the neurotransmitterstargeted by antidepressants.

For starters, exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem, which is one component of depression.

Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and also triggers the production of enzymes that create dopamine receptors in the reward center of the brain, and this provides a feeling of satisfaction when we have accomplished something. If the demand is there, the dopamine genes get activated to produce more, and the overall effect is a more stable regulation of these pathways, which also are important to controlling addictions.

Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol, and it primes the cellular connections in the cortex and hippocampus that are important for learning.

In addition to feeling good when you exercise, you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude. The stability of the routine alone can dramatically improve your mood. Clearly, there’s something going on.

“What makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark,” according to Dr. Ratey. “It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnaces to forging the very structures that transmit information from one synapse to the next.”

Mentioned in the show:

Defining Dad Bod Inner Circle

www.facebook.com/groups/definingdadbod

Support the movement:

www.patreon.com/definingdadbod

Exercise and the brain part 1

www.definingdadbod.com/blog/62

Exercise and the brain part 2

www.definingdadbod.com/blog/64

Exercise and the brain part 3

www.definingdadbod.com/blog/69

Get Help with YOUR Transformation

www.definingdadbod.com/trial

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When was the last time you moved like a BEAST?

What does that even look like?

When you tune into this conversation you might be surprised about the benefits and power of combining hip hop and yoga into a little-known form of exercise called "Animal Flow"

Join me and Jerod Langness, A Master Trainer with the National Academy of Sports Medicine with over 20 years of experience, as we dive into the practice of moving Like. A. Beast.

You will learn something awesome in this conversation and I hope you'll put it into practice in your workout program!

Maybe you can get your kids in on it to!

Mentioned in the show:

The hardest animal flow moves. Good Luck!
https://www.youtube.com/watch?v=KgVwrJZ4stI

Defining Dad Bod Inner Circle
www.facebook.com/groups/definingdadbod

Support the movement:
www.patreon.com/definingdadbod

Get more Defining Dad Bod
www.definingdadbod.com/ddb1

Connect with Jerod
www.facebook.com/jerod.langness

Exercise and the brain part 1
www.definingdadbod.com/blog/62

Exercise and the brain part 2
www.definingdadbod.com/blog/64

Exercise and the brain part 3
www.definingdadbod.com/blog/69

Become a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-with-coach-alex-vanhouten--5150768/support.

Does you blood boil at this time of year when people tend to flood the gym to pursue their goals without any regard for gym etiquette?

Yeah, mine too.

Curls in the squat rack, stairmaster tricep workouts, social media scrolling and more!

Join me for some good fun and a well-meaning spirit AND share with some people in your life who'll appreciate the rant OR could use a refresher on gym etiquette.

Mentioned in the show:

Branched Chain Amino Acids - https://www.amazon.com/gp/product/B017MW6LRE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B017MW6LRE&linkCode=as2&tag=definingdadbo-20&linkId=2ff119b590bf721a7a7a63ba56b88ba3

More Defining Dad Bod

Support the movement
www.patreon.com/definingdadbod

Weekly updates to your email
www.definingdadbod.com/ddb1

Get help with your own fitness program
www.definingdadbod.com/trial

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Sometimes you're in a rough spot.

Sometimes you need a pep talk.

This is for you.

Stop letting life happen to you.

Let's talk about becoming someone who makes life happen.

More Defining Dad Bod
www.definingdadbod.com/ddb1

Support The Movement
www.patreon.com/definingdadbod

Start Your Life Transformation
www.definingdadbod.com/trial

Become a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-with-coach-alex-vanhouten--5150768/support.

Parenting is a terrifying enterprise.

Let's face it, every book written on it is woefully inadequate, you're nurturing a life that will operate in the future, and no matter how good your parents did -- who's to say you're going to do even better?

Not to mention you're sleep-deprived, working, balancing the budget, and trying to keep your foundation solid all at the same time while shouldering this 24/7 monumental role in the world.

So how do you become FEARLESS in the face of such responsibility?

Join me and Klaas Vanoosterhout as we navigate this question.

Calling fear what it actually is.
Facing fear head on.
Getting your morning routine on point.
Conditioning your mind and body to embrace fear.
Pass these great habits on to your kiddos!

It's an epic conversation that I hope you'll enjoy!

Mentioned in the show:

Exercise is the GOOD STRESS from the inner circle - https://www.youtube.com/watch?v=_bULXPxirOs

Join the Inner Circle - www.facebook.com/groups/definingdadbod

Commit to 1 - week of Transformation - www.definingdadbod.com/trial

Support the movement - www.patreon.com/definingdadbod

Become a Fearless Father - https://www.facebook.com/becomeafearlessfather/

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

Become a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-with-coach-alex-vanhouten--5150768/support.

You know protein is an important part of your health and fitness goals right?

Muscle recovery, boosted metabolic rate, enzymes and catalysts, and feeling fuller longer when you eat -- most people know its an important part of their program.

And many are supplementing protein to get it in their busy lives.

Shakes, bars, power snacks.

Here's a question, where is all that coming from?

Are we doing the best job consciously adding protein to our diets in a way that is sustainable and good for us and our kiddos?

Is it possible to do it better than whey, casein, and even vegan alternatives?

More fiber, more nutrients and at a fraction of the environmental cost bug proteins are making their way into the market and they have surprisingly powerful implications on the future.

Join me and a chef/food product development professional with over 30 years of experience with food and personal fitness as we discuss cricket protein, the why's, how's, and what's of making bug protein a daily part of your family's life.

If you'd like to give cricket protein a try.
https://7a38d74e.kckb.st/

Scott's Original Recipes
https://www.patreon.com/posts/23796882

Start your new year right!
www.definingdadbod.com/trial

More Defining Dad Bod
www.definingdadbod.com/ddb1

Support Defining Dad Bod
www.patreon.com/definingdadbod

Become a supporter of this podcast: https://www.spreaker.com/podcast/faithful-fitness-with-coach-alex-vanhouten--5150768/support.