Informações:
Sinopse
The Fit Dad Nation Podcast was created to help you, the busy dad, become the best version of yourself possible. Steve Roy, your host, is a father to two young daughters and practices what he preaches when it comes to living and teaching a fit and healthy lifestyle. He has spent the last two decades coaching men on improving their health and wellness and through a troubled marriage and subsequent divorce, has learned some hard lessons, which hes used to become a much better man and father. In this Podcast, he talks with people from many different walks of life, all who have stories and messages that will inspire, teach, and help you become a better man and father.
Episódios
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106 - 3 (Not So) Good Excuses That Are Killing Your Progress
23/09/2020 Duração: 28minHere's an unpopular fact; you already know everything you need to know about losing your fat gut, man boobies, and getting into shape. Many of you have already been in shape or gotten into shape (more than once) at some point in your life yet are currently overweight, weak, tired, and exhausted. You know that in order to lose weight, you need to eat less, as in a calorie deficit. You also know that resistance training is critical for adding lean muscle, which is the #1 best thing you can do for your metabolism and fat burning. You also know that you should be eating high quality foods and staying away from crap foods. And getting enough sleep is up there as far as importance as well. But on a grand scale, very few are doing these basic things. And it comes down to one thing; your excuses! Here are 3 of the most often used excuses and none of them are valid. Here's why: 1. "I can't stick to a diet!" Every "diet" needs 3 things in order to be successful. It needs to be healthy, get results, and be sustainable.
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105 - Why Motivation Doesn't Work and What To Do Instead
16/09/2020 Duração: 22minAnyone can get motivated for a short period of time, especially if you have a very specific reason or goal. But motivation doesn't last and if you rely on it solely to get you through the ups and downs of your fitness program, you'll likely end up failing. Much like willpower, motivation is a finite resource, and the rush of adrenaline you get after watching Rocky 3 or watching The Iron Cowboy doing 50 Ironman Triathlons in 50 days, will wear off pretty quickly. Instead, I propose using two things to help you stay focused on your goals and that's inspiration and habit. Inspiration is the thing that lights you up inside and resonates with you on a deep emotional level. Maybe it was your father dying in his fifties from diabetes and you're scared it might happen to you. Maybe you've always been the "fat guy" and it's shaken your confidence in yourself. Or maybe you're a former athlete and want to feel strong and athletic again. There is no right answer for this and you'll have to look deep to find what truly in
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104 - How a Random Case of Vertigo Changed My Perspective on Life
01/09/2020 Duração: 17minLast week I got sick. Really sick. It was the worst I've ever felt and a day I won't ever forget. We were out on our new boat and while fishing, I suddenly lost my balance. We were in dead calm waters so it was odd. A few minutes later I was on all fours trying to focus because everything was spinning like crazy and I was intensely nauseous. So much so that I couldn't even pick my head up or open my eyes. I figured I'd had too much caffeine or was dehydrated and it would pass quickly, but it didn't. After 45 minutes of lying on the boat floor trying not to move at all, we decided to call 911 for help. My girlfriend and I had no idea what was wrong as I'm in excellent health. Was it a heart attack? Was it a stroke? Was it something else? I literally had no idea and have never had this happen before. I don't even get sea sick. At this point I could barely move at all and as our police boat escort took us to the dock, all I could hear were sirens and people talking. I remember being pulled off the boat by two pa
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103 - 5 Toxic Lies You Tell Yourself That Keep You From Being Happy
25/08/2020 Duração: 22minThe next time you’re out in public, take a look around. Notice the look of indifference on people’s faces as they shuffle their feet, put their heads down, and pretend not to see you. Sadly, most people will walk through life with a sense of hopelessness and incompleteness. It’s because most of us are living by society’s standards and not our own. We do all the things that are expected of us without much thought as to whether it’s actually right for us or will make us happy. After all, life should be a happy experience, shouldn’t it? You don’t have to live this way, but you may be choosing to. And a big part of the problem is that you are telling yourself the following lies that you have come to believe as truth. 1. My past defines me. I had a crappy childhood. I was small, weak, picked last in gym class, didn't play sports, date in school, and was bullied for an entire year. I could have easily crawled into my shell and withdrawn from life, but I didn't. I chose a different path and so can you. 2. Work is
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102 - How and Why I Quit My 20-Year Energy Drink Addiction
11/08/2020 Duração: 26minWhat started out as an occasional Red Bull back in 1999 turned into a raging 2-3 a day habit that ultimately led to heart palpitations, mood swings, and a mouthful of cavities. I did this show to share my two-decade long addiction to energy drinks, how I got off of them, and why I did. After spending so many years drinking them and so many thousands of dollars buying them, I feel confident in saying that it's a terrible and wasteful habit. Although I love them and miss drinking them, my decision to quit on January 1, 2020 was one of the best health related decisions I've ever made. Caffeine addiction is relatively common and the U.S. spends upwards of $3 billion annually on energy drinks alone. Given the fact that other than the actual caffeine, there is very little (or nothing) beneficial to the human body in them. I never really thought I had a problem and figured it was normal to drink them all day, every day. I'd go to bed looking forward to my first sip of my Monster Zero and had cases of them lined up i
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101 - How To Stop Your Uncontrollable Late Night Snacking
05/08/2020 Duração: 25minBefore I get started, I will tell you that late night snacking is not inherently bad. The time of day in which you eat is pretty much irrelevant and the main factor in whether or not you lose weight is tied directly to the number of total calories you're eating. However, many of us find ourselves staring at our pantries a few hours after dinner scanning the shelves for that sweet or salty treat. This snacking can lead to the one thing that might be sabotaging your progress; over eating. It's incredibly easy to consume 300-400 calories or more from late snacking and because most of the time we're eating junk type foods, it's all empty calories. So your calorie deficit that you worked so hard for all week can be wiped out with a few handfuls of kettle chips or a bowl of chocolate ice cream. These things are fine to eat in moderation, as is anything, but they can mean the difference between you losing the weight and you not. Snacking is a highly emotional thing and is caused largely by triggers, whether you know
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100- This is Exactly How You Get in Shape and Stay There
29/07/2020 Duração: 33minToday we celebrate our 100th episode and I thank each of you who have taken the time to listen to what the Fit Dad Nation is all about. As a thank you, I'm offering free access for 30 days into our accountability program called Fit Dad Nation Inner Circle. Email me at steve@fitdadnation.com and I'll send you the info. Today I want to share my core beliefs on fitness and how simplicity is the key to your results. I've learned a great deal over the years and I can tell you honestly that all the fancy diets, programs, and supplements don't mean sh*t compared to the basics of good health. Honestly, you really only need a few things to succeed regardless of your goals. The honest desire to change The commitment to making it happen A plan to make it happen The hard work and consistency to see it through I speak from experience here and I’ve shared my story many times here. If you don’t care about your own health, neither will anyone else. Here are the things to focus on if you want long-term progress: A healthy
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099 - Why Eating Healthy Is So Hard And What You Can Do About It
15/07/2020 Duração: 21minI can hear you already muttering under your breath "what is Steve talking about? Eating healthy isn't hard!" And I agree. But if it was easy, why are 200 million Americans overweight or obese? It's not because eating quality food is easy, it's because food companies are making it their mission to feed us garbage. And that's exactly what we're doing; eating garbage. But we can't just blame the food companies for this mess. We need to take ownership of why we're overweight and can't seem to control our diets for more that a few months at a time. We all know the key to losing fat, how we feel, and much of our general health is directly tied to what we eat. Yet we continue to struggle with weight year after year and despite all the information and resources available to us, we aren't getting fitter. We're getting fatter. We also know how to eat healthy, yet we choose not to. Why? Well, there is a lot that goes into the psychology of why this is and a single podcast can't even scratch the surface, but I want to sh
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098 - What To Do When Your Partner Eats Like Sh*t
30/06/2020 Duração: 20minSo what happens when you're working hard on your habits, eating clean, training hard and your significant other eats like sh*t? It can feel like you're constantly fighting an uphill battle and even may feel like you're being sabotaged. It's actually really common and can be frustrating, demotivating, and sometimes very hard to resist the temptations In my own relationship I have a woman who eats mostly sugar and heavy carbs like pasta and rice and at times, it's been an incredible challenge to stay the course and continue eating high quality foods. There always seems to be an occasion to go out for ice cream, have some cheesecake for dessert, or stop off for some Chinese takeout. I love junk as much as the next guy but it's a slippery slope and it's all too easy to find ourselves downing a bag of Doritos at 2am. These foods are incredibly delicious, many of which are addicting, and it's not easy saying no and crunching down on a carrot or celery instead. When our spouses aren't on board with our healthy lifes
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097 - 15 Simple Ways To Skyrocket Your Energy Levels
23/06/2020 Duração: 20minEnergy. It's something we all want more of but always seem to be in short supply of. With our busy lives, commutes, and never-ending list of "to-do's", it's not a surprise that we are seemingly always low on energy. Add this to a diet high in processed foods and sugar coupled with a mostly sedentary lifestyle, and we've got a recipe for a crappy energy supply. The good news is that there are a ton of things we can do to improve it and I know because I spent well over a decade just barely getting by, struggling to make it out of bed in the morning, and always looking for a quick pick me up to get me through. Here are 15 things I started doing that worked extremely well and that you can incorporate to skyrocket your own energy: Get out of bed early every day. Get into a good mood. Be consistent with exercise and strength training. Move as much as possible. Even a 10 minute walk will make a difference. Spend 15+ minutes in the sun and fresh air. Limit or avoid processed foods and sugar. Get inspired. Find your
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096 - Why Non-Scale Victories Are Better Than Scale Weight To Measure Your Progress
10/06/2020 Duração: 23minSince the majority of us have weight loss as our #1 fitness goal, it's not a surprise that we use the scale as the main indicator of our progress. Today I want to share my thoughts on why I actually believe that your body weight is a relatively poor indicator of progress and suggest what you should be looking at instead. Here are the main things I cover in this show: Your clothes fitting better, getting into smaller sizes, and dropping belt and pant sizes. More energy and stamina. This is especially helpful for keeping up with your kiddos. More confidence. This is HUGE and will affect every area of your life. Seeing something you're proud of in the mirror. Catching a glimpse of your long-forgotten triceps or seeing a shade of abs can be a massive motivator to keep you pushing forward. Getting compliments and hearing positive feedback from others. Sometimes we're just too close and can't see the changes we're making. Others will. Having better sex. Your wife will thank you. Strength gains. Being able to do mo
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095 - 6 Ways To Dramatically Improve Your Quality Of Life
27/05/2020 Duração: 18minLet's face facts here, life is short enough already and if you aren't actually finding happiness in it, then what are you waiting for? Life won't get better on its own. Take control of how you spend your days and how you live your life. If you don't, you can be assured that one day you will wake up to find it's too late. For me, enjoying the quality of life is now more important than ever. I spent more than a decade being miserable and basically withdrawing from life. I was unhappy at home and even more so at work and it sucked. I felt trapped in a life I didn't necessarily want and felt like I was powerless against it. It wasn't until I literally felt like I was going to have a heart attack that I decided to make some big changes and alter the course of my life. And I'm 10X happier now and honestly try to live the best life I can each and every day. Today, I want to share some things that have helped me tremendously with living a more fulfilling life and I honestly believe that we were not put on this Earth
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094 - 8 Home Workout Mistakes That Are Killing Your Progress
13/05/2020 Duração: 18minGyms have been closed for a while now and it's on us to improvise with home workouts. If you're fortunate enough to have weights, medicine balls, sandbags, or resistance bands, that's great. If not, your left to find body weight exercises to keep you training. Either way, we're still out of our routines and trying to establish some semblance of normalcy and I'm seeing a lot of people struggling. Here are 8 mistakes you're making with your home workouts: You're using excuses to be lazy and not train. Sure your gym is closed, but you have everything you need in your house to get and/or stay fit. Unless you're an elite athlete or CrossFitter, you'll be using your stairs, doorways, chairs and tables in your house. Not having a set training schedule. Consistency is key. Put it on your calendar and commit to it. Training in a comfortable room. Pick an uncomfortable room like your unfinished basement or garage. The living room can be distracting with a tv or if your kids are trying to get your attention. Better
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093 - 10 Rookie Fitness Mistakes You're Making and How To Fix Them
06/05/2020 Duração: 26minToday's show is for dads who are either new(ish) to fitness or are just getting back into it after a long layoff. It's easy to get caught up in all the fitness hype online and there is more information available now more than ever. It's confusing, overwhelming and it's hard to know what is truth and what is bullsh*t. I believe getting fit and healthy is relatively simple and the more complicated we make things, the less likely we'll be to stick with it. So here are 10 things that I see a lot in fitness newbies and they are hurting or killing your progress. Not having a strong "why" or a specific goal. Doing only cardio because you think it's the best way to burn fat. Following random social media workouts hoping it'll work. Not focusing on quality AND quantity of your foods. Not being consistent with healthy habits and not having patience. Training like you're still 22. Believing everything you hear or read online. Take it all with a grain of salt, even what I'm saying right now! Having false expectations ab
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092 - How To Get Your Quarantine Diet Under Control
21/04/2020 Duração: 15minLet's face it, being stuck at home is making it much easier for us to eat junk. I'm not judging because I'm just as guilty as you and it's been a struggle for many of us to stick to a relatively healthy diet. We're heading to Costco to load up on foods that have long shelf lives and for the most part, they aren't the healthiest options. Many of us are just doing the best we can right now with all the changes to our lives and I get it. In fact, I believe that we just need to be focusing on doing the best we can with what we've got right now and often times, optimal health isn't at the top of our lists. But there are some things we can do to at least make better choices with what we've got. So today, I share some tips and ideas that work for me and should be a big help to you if you'd like to clean up your diet right now. And while it might not make sense (or even be possible) to eat super clean, making a few changes to your eating habits, implementing a few specific strategies, and getting very mindful about w
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091 - Are You Thriving or Just Surviving?
15/04/2020 Duração: 25minLet's face it, this Coronavirus thing has thrown our lives upside down. It's cost us our jobs (for now), our freedom to leave our homes and our ability to be with friends and family. And if you're tuned into social media, which is what many of us are doing in the wake of all this, you'll likely see Internet "guru's" touting all the amazing things they're accomplishing during this terrible time. And there is nothing wrong with using this "down" time to develop new habits, better yourself, or find a new passion. But we're all hurting from this and many are struggling just to get through the day. And all we typically see on social media are highlight reels of someone's life. And it can make us question whether or not we're doing well in our lives; I know it has for me. You see, I haven't used these past few weeks to become proficient at anything new. I haven't read a half dozen new books. I haven't increased my business by 50%. I haven't found 10 new clients. I haven't launched a new product. I am struggling. An
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090 - Staying Safe and Healthy During The COVID-19 Pandemic
08/04/2020 Duração: 20minI don't have to tell you that the world has been turned upside down with the spread of the Coronavirus. It's affected virtually all of us and has decimated the stock market, cost millions of jobs, and is on track to kill hundreds of thousands of people. We can only do the best we can during these crazy and very scary times and today I offer up some ideas to remain as healthy, both mentally and physically, as possible. Our greatest defense is a good offense and by that I mean if we take steps to stay isolated, build our immune systems, and remain active, we have a better chance of not getting this or at least suffering fewer or shorter duration symptoms. These are a lot of things we can do on a day to day basis and sadly, many are using this "down" time to be lazy and withdraw from their normal routines. I think that's a bad idea. I hope some of the ideas and tips help you in some way and I honestly wish you and your family well during this difficult period.
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089 - Bobby Maximus On The Power Of Ownership and Showing Up Every Day
31/03/2020 Duração: 01h58sBobby Maximus is a stud. He's a former police officer and UFC fighter, Host of the Maximus Podcast, writer for Men’s Health and author of Maximus Body, speaker, gym owner and a father to two boys and definitely not shy about who he is. At first glance, you might think he's just another arrogant meathead, judging from all the shirtless selfies on social media and honestly, and that's what I initially thought as well. But after reading some of his posts, listening to him on other shows, and digging into his content, I found him to be humble, articulate, and in the fitness business for the right reason; to help others get better. He also takes a very direct and no bullsh*t approach to fitness and getting results, which I admire. I actually had a blast with our conversation and we spoke about a number of things from the power of taking complete ownership to the importance of honest self-reflection. We both agreed on the power of consistency and why showing up every day is critical to success and why we, as a soci
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088 - Building Confidence and Raising Strong Daughters With GORUCK Co-Founder Emily McCarthy
25/03/2020 Duração: 01h10minSo my guest today is someone who I found through another podcast interview and her story really resonated with me. Her name is Emily McCarthy and she’s a former CIA case officer, spending time in war-torn Africa post 9/11 and following her time with the U.S. Government, she co-founded GORUCK, which is an American brand with roots in intelligence and special forces and runs unique challenges and events all over the world. But it wasn't this background that prompted me to reach out to her, rather it was the stories she shared about her relationship with her father, that really moved me. More specifically, how he was a constant positive presence in her life, always having her back, being her biggest cheerleader, and pushing her to be the best version of herself. Having two daughters of my own, I want nothing more than to raise them to be happy, confident, and strong and Emily shares a number of stories from her childhood and lessons she learned from her father. She shares how he taught her how to dream big and
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087 - Breaking Down The Carnivore Diet With Dr. Shawn Baker
17/03/2020 Duração: 57minDr. Shawn Baker is an orthopedic surgeon, international speaker, podcast host, CEO of MeatRx.com and author of The Carnivore Diet. He’s been featured on numerous mainstream media channels and is one of the people largely responsible for the Carnivore movement that seems to be everywhere on social media. I've been following him on Instagram and watching his videos for months and am very interested in the science behind this diet, so I was excited when he agreed to this interview. Before we even got into the Carnivore, Dr. Baker shared his thoughts on why we, as a nation, are the fattest we've ever been and why it's not getting better despite all the information and resources we have access to. Since not everyone knows what the Carnivore Diet is, I asked him to break down exactly what it is and what's on the menu as well as why it's been helping so many people lose weight and help with their autoimmune diseases. He has really chalked up hundreds, if not thousands, of testimonials with people who have had succes