Faithful Fitness With Coach Alex VanHouten

Have you ever met a real life spy?

I hadn't until now. Meet Andrew Bustamante - a guy whose gone from international spy to "domesticated dad" as he shares wisdom and inspiration from the world of Espionage for fatherhood, fitness, and life.

Catch him on facebook and instagram @Iamandrewbustamante or Andrewbustamante.org and check out his New Serial "Everyday Espionage - Winning the Workplace" at https://www.amazon.com/Everyday-Espionage-Workplace-Andrew-Bustamante-ebook/dp/B077NDSBNM.

Great conversation! Thanks for listening!

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What if I told you that you could fine tune your workout to get better at burning fat, grow more muscle, improve strength, and care better for your joints, tendons, and ligaments.

Get ready for better results in less time.

Sure you workout, but do you know how to use the metrics in your workout (acute variables) to get the most out of it? Lets explore rest periods, tempo, and repetitions to help us work smarter AND harder.

Dad Bod Aint got time to waste in the gym!

[i] http://blog.nasm.org/uncategorized/determining-best-rest-periods-resistance-exercise-training-goals/

[ii] de Salles BF, et al. Rest interval between sets in strength training. Sports Med 2009;29:765-777.

[iii] Han, Fredrick. The Slow Burn Fitness Revolution: The Slow Motion Exercise That Will Change Your Body in 30 Minutes a Week. December 24, 2002

[iv] Vanhelder WP, Radomski MW, Goode RC. Growth hormone responses during intermittent weight lifting exercise in men. Eur J Appl Physiol Occup Physiol. 1984;53(1):31-4.

[v] Godfrey RJ, et al. The exercise-induced growth hormone response in athletes. Sports Med 2003;33:599-613.

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Father of 4 Boys, Founder of the Good Dad Project, Writer of "The Dad Edge - 9 Simple Ways to have Unlimited Patience, Improved Relationships, and Positive Lasting Memories, and creator/facilitator of the Mastermind and Alliance Groups on the Dad Edge Facebook group -- man this guy is something!
Take some time to listen to the applicable wisdom, good humor, and helpful parenting practices of a fit dad who's walking the walk and helping other dad's do the same.

Larry is the man who has built a tribe of men who are hungry, passionate, and growing together. I hope this conversation inspires you to get connected!

The Dad Edge Facebook Group:
https://www.facebook.com/groups/862377280526790/

Check out is Book HERE: https://www.amazon.com/gp/product/0692526870/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0692526870&linkCode=as2&tag=definingdadbo-20&linkId=7db1a18a9277f43435fe4569b989514f

Join the Alliance:
https://lawrence-hagner.mykajabi.com/p/the-dad-edge-1

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Discussing side-hustles, mealtime hacks, consistency, and spousal support. Get some insight into the philosophy and practice of Chris Hughes. Connect with him on instagram and facebook @thedrivendad.

Don't forget to stop by www.definingdadbod.com/donate to help us continue to grow!

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If you are a parent, then you have been sleep deprived more often than you probably remember (or would like to admit). Heck, many parents I know operate in a cycle of sleep deprivation wherein half of the time they are sleeping decently and the other half is a solid 3-4 hours of interrupted and crappy sleep.

Consider this the rule book on how to workout while sleep deprived. When my son was born and put me through the navy seal-style sleep deprivation training, I couldn't find anything helpful out there to guide me in not giving up my workout habit without injuring myself or making the exhaustion worse.

Enjoy! And note, whether its the job, familial issues, or the kids that's ruining your sleep, this will not last forever. Hang in there!

Citations:
http://www.gallup.com/poll/166553/less-recommended-amount-sleep.aspx

[ii] Jean-Louis G, Kripke DF, and Ancoli-Israel S. Sleep and quality of well-being. Sleep 23: 1115–1121, 2000.

[iii] Slow-wave sleep: a recovery period after exercise CM Shapiro, R Bortz, D Mitchell, P Bartel, and P Jooste Science 11 December 1981: 214 (4526), 1253-1254. [DOI:10.1126/science.7302594]

[iv] S Taheri. The link between short sleep duration and obesity: we should recommend more sleep to prevent obesity. Arch Dis Child 2006;91:11 881-884 doi:10.1136/adc.2005.093013

[v] Ayalon RD1, Friedman F Jr. The effect of sleep deprivation on fine motor coordination in obstetrics and gynecology residents. Am J Obstet Gynecol. 2008 Nov;199(5):576.e1-5. doi: 10.1016/j.ajog.2008.06.080. Epub 2008 Sep 25.

[vi] 5. Lehmann M, Baumgartl P, Wiesenack C, Seidel A, Baumann H, et al. Training-overtraining: influence of a defined increase in training volume vs training intensity on performance, catecholamines and some metabolic parameters in experienced middle- and long-distance runners. European journal of applied physiology and occupational physiology. 1992;64:169–177. [PubMed]

[vii] Kellmann M. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scand J Med Sci Sports. 2010;20(Suppl 2):95–102.

[viii] Snyder AC. Overtraining and glycogen depletion hypothesis. Med Sci Sports Exerc. 1998;30:1146–1150.

[ix] Lehmann M, Dickhuth HH, Gendrisch G, Lazar W, Thum M, et al. Training-overtraining. A prospective, experimental study with experienced middle- and long-distance runners. Int J Sports Med. 1991;12:444–452

[x] Swanson DR. Atrial fibrillation in athletes: implicit literature-based connections suggest that overtraining and subsequent inflammation may be a contributory mechanism. Med Hypotheses. 2006;66:1085–1092

[xi] Eudi, A. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy April 1, 2013 vol. 70 no. 7 577-588.

[xii] Spiegel K, Leproult R, and Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet 354: 1435–1439, 1999.

[xiii] Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Br J Sports Med. 2007;41:392–7.

[xiv] http://www.lifetime-weightloss.com/blog/2015/7/14/why-exercise-isnt-enough.html

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Supplements are a hot topic in the health and fitness world. I mean who doesn't want to pop a pill and see a difference in their energy, body fat, performance, and sleep?

Before you hop on the next raspberry ketone bandwagon, lets explore a useful philosophy, the ins and outs of supplement quality, and talk about where you can go to get access to the research available on what you want to take!

Mentioned in the show:
definingdadbod.com/trial

definingdadbod.com/blog/supps

Get More Defining Dad Bod
definingdadbod.com/ddb1

Join the inner cricle
definingdadbod.com/innercircle

Resources:
Www. examine.com

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Fit Dad Highlight Interview with - Chris Vanderslice! He is the owner and founder of PTbyCV to be found at www.PTbyCV.com Instagram @PTbyCV and Facebook @PTbyCV.

Join us as we talk about nutrition hacks for dad, affection toward children (boys in particular), gym pet peeves and more.

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Let's not lose ground over the coming months. If you want next year to be your best year yet, don't start out having to undo the damage from the holidays.

There's a smarter way to make the most of how our body's work and it doesn't require you to abstain from holiday food and fun.

-No references needed - nothing earth-shattering here.

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I am thankful for you.

I hope that you are thankful for what is inside of you.

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Q&A Episode! 4 Great questions on 4 Great Topics

1) How to curb the "sugar withdrawal"?
2) Best ab workout?
3) How to exercise to manage type 2 diabetes?
4) Where can you find the time in a busy life to workout?

Fantastic set of questions, I hope the answers help you and others in your life!

Referenced in the podcast:
https://www.generationucan.com/
https://www.youtube.com/watch?v=oaD6j_iPNc0
http://www.medindia.net/news/hitt-improves-insulin-sensitivity-in-diabetics-says-study-174167-1.htm
https://www.core3training.com/6-everyday-life-hacks-to-get-moving-more/

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