4 Rules For Overcoming Dad-Bod

So here it is; coming towards the end of 2018. Another year gone, and quite possibly, another belt loop larger. When we aren’t careful or watching what we are doing, the waistline on things can just creep up and get larger and larger, especially as we creep up to middle age. As men, our metabolism decreases, we are generally less active as we lead busier lives through work and family commitments, and we do also start to produce less testosterone. So it can be something that happens pretty naturally is we don’t do anything about it. It can suck, but doesn’t have to.

As a dad, you don’t have to feel lacking in energy all of the time, or having to get large clothes to feel comfortable. It just takes some changes and time doing things differently to have the impact that you want to have. If you want to get more lean, improve your fitness, your health, and just all round improve your dad bod, then making some changes is going the be the way to go. Here are some of the rule to follow, to help you fight against dad bod.

Train with Weights

One of the best ways to train, burn fat, and get lean is to train with weights. You need to overload your muscles and make them do more in order to see change. This can also help your body to produce more testosterone, which you get less of as you age, and it can also help you to increase the density of your bones. If you want to get physically stronger and more lean, training with weights is one of the number one ways to do it.

Weight training for three to four days at a time is probably going to show the best results for most men. But something is going to be better than nothing, so think about what is going to work best for you and your body, as well as the commitments that you have. Just make sure you have a plan for your workouts, though. If you just go in, don’t make a note of what you’re lifting or don’t choose the areas of your body to focus on, then it can be a bit of a challenge. Making sure that you are progressing is really key, and changing what you do each time can be a really good idea. When you have a plan, it helps you to be focused and then you can give it all your all and see the changes happening.

Cut Out The Junk

As a parent we can be so particular about what we give our children to eat, ensuring that they have healthy and well-balanced meals with only occasional treats. But there can be many of us that will then gorge on junk food as soon as the kids are in bed. In may because we feel exhausted and just want to have something that we think will give us a little energy. But whatever the reason, it isn’t going to be good for our health. Unhealthy calories can add up quickly, especially from something like soda where you barely notice that you are drinking them. And these small things can be the thing that can stop you from improving your health and your dad bod. So cut them out and just have them occasionally, not on a daily basis.

Find Your Motivation

When it comes to making changes in your life, in whatever form they come in, you have to have a reason to want to keep going. Otherwise, you are going to find it hard to keep going. Change does take time in order for habits to emerge. But if you don’t feel like you have the motivation to keep going, then you will just stop and not carry on. So have a think about your reasons for making these changes. Do you want to do it for your health so that you can enjoy life more, or how about for your fitness so you can find it easier to be running around after your kids?

Whatever your reason, it is a good idea to find a way to help you to stay on track. Yes, you’ll have the end goal that you’ve set yourself, but sometimes the day to day life can get in the way, so you need other things to help you. For exercise, for example, think about things that could help you there, like music and earbuds. You don’t have to spend a lot, as you can easily get some of the best wireless earbuds under $50 online, and then they could help you enjoy the exercise and workouts that you do a little more. A good playlist and a good pair of training shoes could be all that you need. So just find what works for you so that you are able to be consistent. Consistency is when the change happens.

Get Good Quality Sleep

Getting proper sleep and making sure that it is good quality sleep, is so important. Not only does it help your day go better as you have more energy, but it will also impact your mood and how well your body repairs. So if getting lean is your goal, only getting five or six hours sleep a night isn’t going to get you there. So don’t mess about on this on; plan your time so that you can get a good night’s sleep. And of course, being a parent can make it tough on those days where they are just not sleeping through the night. Which is why taking some steps to improve your sleep can really help. For example, are you using your phones or laptop right up until you go to sleep? The light from screens can have an impact and make it hard to switch off. So something as simple as switching off your phone at least an hour or so before going to bed can have a big impact and can help the sleep that you do get to be of a better quality. The same thing goes for cutting back on caffeine and sugar in those hours before bed.

This post is a collaborative effort by St. Louis Dad.

5 Pieces Of Tech That Could Boost Your Workout

Let’s face it, working out is boring. For the most part, you’re alone, sweating away and counting down the minutes until it’s all over and you can sit down. As any gadget fan will know, adding in some tech can all of a sudden make something seem much more exciting – including getting fit.


Bring your workouts into the modern age with these five pieces of tech that could boost your workout.

1. Wireless headphones

Wireless headphones have been a long time coming, taking years to get right. Thanks to Bluetooth technology, wireless headphones are ideal for working out – allowing you to tuck your phone away somewhere safe without having to worry about wires. You can enjoy free lifestyle with JBL wireless headphones and benefit from the flexibility that Bluetooth headphones provide.

2. A smartwatch or fitness tracker

Whether you love or hate the idea, a fitness tracker can be a great way for you to keep on top of your goals and improve your fitness. Tracking your step count is just one small benefit that they offer, while other fitness tracker benefits could completely change your approach to fitness. Offering motivation, and an accurate measure of what you’re burning and how healthy your heart is, it’s worth investing in one if you’re serious about your fitness.

3. VR

VR is really starting to take off, but did you ever consider the fact that it could help you to boost your fitness? Many people are using VR to take part in yoga classes, make running on a treadmill more interesting and other things which could change the way we work out. While caution is key for staying safe while using VR, this could be an excellent solution if you’re looking to get more from your workout time!

4. Your phone

With so many other cool gadgets out there, you’ll be forgiven for forgetting about one of the greatest pieces of tech that you can use to boost your workouts – your phone. Your smartphone has numerous apps available that can help you to reach your goals. Some of the best fitness apps include meal trackers, GPS-based running systems and apps that offer workouts and training ideas. With your phone at your side, you can really make the most of your workouts.

5. The hi-tech yoga mat

A yoga mat is a pretty standard piece of equipment, but it’s been made super sophisticated thanks to technology. New yoga mats can feature tech that is used to stimulate nerves in the hands and feet to help make your moves more stable and balanced. While perhaps best left to the serious yoga practitioners, this is an exciting piece of tech to show the potential developments still to come in the future.

It’s amazing the effect that tech can have on our everyday lives, from making you a safer driver to enhancing your workouts, you’ve got to wonder what’s next! Enjoy making technology a part of your fitness routine to help you get the most from your workout.


Lift Up Autism

liftupautismLift Up Autism’s story starts with a boy named Luke, who in 2013 was diagnosed with Autism. Although his parents were shocked, they wanted to do everything they could to support Luke’s diagnosis; just like any parent would do for their child. Luke’s parents are CrossFitters and as CrossFitters do, they looked to their CrossFit community for help. The Everett’s didn’t want to just help their son but all the other “Luke’s” in the world and born was Lift Up Luke.

Lift Up Luke is a benefit WOD (Workout of the Day) that is 5 minutes long and unites CrossFitter and athletes around the world to support Autism Awareness. The first one was done on October 19, 2013 with such phenomenal support around the world that it has grown it’s support from several different companies sponsoring and helping in the effort.

Now known as Lift Up Autism, the WOD “Luke” will be done this year on September 19th. Athletes around the world will take part in the WOD to raise money for several different charities that either support families or aid in research. Please take 5 minutes on September 19th and help Lift Up Autism by finding a local box, registering, and working out for a cause.

To register, please visit www.LiftUpAutism.com or to register with CrossFit North County, look for the event on our Facebook page.

Family and CrossFit

IMG_3033 Fatherhood is an aspect of my life I would not trade for the world.  When I am asked, “what do you do?”  My first response is always, “I am a father of 2!”  Juggling busy schedules from games, practices, performances, ceremonies and the other activities have been a crazy part of my life and I can’t wait for the next game or awards banquet.  But, another important factor in my life (and now in my family’s life) is CrossFit.

I found CrossFit a couple years back.  I was really reluctant to “drink the Kool-Aid” (as we say) but once I did; I haven’t looked back.  I have been setting PR’s, doing WODs (Workout of the Day), practicing my snatch, and perfecting my butterfly.  I have done competitions, fund raised for causes, became a coach, and even a co-owner of a box (that’s what CrossFitter’s call the gym).  My Facebook, Twitter, and Instagram posts are a good blend of family and CrossFit.  As you might tell, CrossFit has become an important part of my life.

A parent must lead by example and as my children saw my wife and I pouring out sweat, changing habits, getting better, feeling better, and getting fit; their interest peaked a little.  Then came a competition, the CrossFit Open, and hitting new PR’s; they wanted to learn about what we did.  Next came the home gym looking different, a rower, a pull up bar installed; now they wanted to do some of the movement.  Then I joined a box and became a coach; they saw a totally different world of CrossFit and this lead them to doing their first WOD.

Now, my family will do WODs together and sometimes they get a little competitive (my 16 year old really can’t stand it when I beat him).  My children want to learn more and more about how to better themselves through working out.  They understand the importance of baby steps in form and that pulling a light weight with proper form is better than a heavy weight with bad form.  They understand the importance of mobility and stretching and how it helps everywhere.  They understand that failing is ok but quitting isn’t.  They understand that they can’t always be the best and that cheering and supporting the last place person is almost better than being the first place person.  They understand the importance of healthy eating and how it helps being fit.  They understand that being fit not only helps with sports but with life.

FullSizeRenderMy kids always wanted to just do what interested them.  “Dad, I want to play soccer, or football, or gymnastics, or baseball, or basketball, or do the school play.”  But with CrossFit, they became curious over time, fascinated as they watched and learned, and became CrossFitters.  They didn’t jump into it because their friends were doing CrossFit but because we were.  It wasn’t forced, it wasn’t talked about; it was just done and they saw then became a CrossFitter.

A parent must lead by example whether it be the late college student, opening a door for someone, saying please, smiling, or with CrossFit, we did and our kids followed our lead; we became and have stayed a CrossFit Family because of the shear fact that fitness is for any age, any level, and is apparently cool with the young crowd.

This article was written by Eric Williams, brother of Richie Williams (St. Louis Dad). Find out more about Eric and CrossFit by visiting CrossFitNorthCounty.com.