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 he’s 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.
128 - How To Successfully Get Started (Or Restarted) With Fitness
For some of you, it's been a very long time since you were consistent with eating well and working out. For others, it's brand new.
The good news is that it's never too late to start and today I'm going to walk you through the basics that will set you up for long-term success.
It's easy to get overwhelmed with all the information and misinformation out there and in all honesty, getting fit and healthy isn't complicated. It's actually really simple, but there is a lot more money in trying to confuse you and make you believe that you "need" a certain diet or program.
All you really need is to follow a few basic principles and do them long enough to see results. Make these a part of your day to day life and you'll succeed. Consistency is the key.
1. Make sure you have a reason or WHY to start. That will keep you in the game, especially early on when its not a habit and you feel like quitting
2. Make yourself accountable. The more people that care about you who know, the better. Make an announcement on Facebook. Put yourself out there. When your a** is on the line, you're far more likely to stick with it.
3. Start where you're at, not where you want to be or where you used to be. Chances are, you were in far better shape 15-20 years ago before life and kids happened. Forget all that and check your ego (it's hard, were men) and start slow. It's super easy to overdo it after a long layoff and you'll likely end up getting hurt.
4. It doesn’t have to be all or nothing, but it CAN be. Some people are wired that way. I am and for me, if I have one Oreo, I’ll have 20. If that’s you too, that’s OK. Just know it before you start.
5. Simple is better. You don’t need a diet plan, a hardcore workout program, track calories, or prep and cook all day. Make things as easy on yourself as possible. The more complicated it becomes, the more likely you are to quit. Doing nothing is your benchmark and you have to reset it. That takes work and time.
6. Pay attention to the small things like stretching, sleeping, walking, stress management, and getting fresh air and sunshine. They aren't particularly exciting, but are hugely important and even more so as you break into your forties and beyond.
7. Focus on strength and mobility. Forget the HIIT sessions or trying to do sprints for now and just start with a basic push/pull workout. Use compound lifts. Use moderate weight. No 1RM for a while.
8. Don't eat like an a**hole. This is as simple as it sounds. Eat foods that help your body and avoid the ones that don't. Follow an 80/20 rule, which is simply eat high quality, whole foods 80% of the time or more and then enjoy the things you really love the other 20%.
Follow these simple rules and you'll be well on your way to living much healthier, leaner, and fitter.
127 - The "Secrets" To Staying Fit At 50
It's been two months since I've published a show and in all honesty, I was very close to shutting it down. There are a number of reasons for this, a few of which I share today, but there is just too much I have to share in this world filled with fitness bullsh*t.
I'm publishing this episode two days before my 50th birthday and I'm sharing my "secrets" to staying lean and fit despite my age. I've seen far too many men in their forties and beyond that are in miserable shape and I'm here to tell you that it doesn't have to happen that way.
Here are the things that have contributed largely to my fitness level remaining solid and my body staying lean and muscular over the years:
Consistency. This is the #1 thing! Support. My significant other has been huge as well as the Inner Circle. Daily movement and mobility work. Focusing on strength training. Keeping my workouts simple and effective. Eating a solid diet based on the 80/20 rule. Having a strong "why" for inspiration. I hope this resonates with you and you're able to apply some or all of these into your life. Age is just a number yes, but that doesn't help much when you feel and look like sh*t all the time.
126 - These 7 Simple Things Are Really All You Need To Get and Stay Fit Forever
I've been coaching men and women for the last 24 years and most of my clients have tried dozens of different diets and programs and either quit because they were too restrictive or seen a little success and then once the progress stopped, regained the weight they lost and are back at square one.
That's a sh*tty place to be.
Now if this happens time after time, it's only natural to throw your hands up in the air and say "screw it, nothing works" and that's a reasonable response.
Unfortunately, it's the wrong way to look at it and could be one main reason you're failing to see long-term progress.
I can tell you that barring any serious metabolic or hormonal issue, anyone can lose a significant amount of weight and body fat if following a plan that works.
You might not think it's possible because you've tried so many things and none of them seem to work, but I assure you that you can do it.
It all boils down to a handful of basics and if you follow them consistently, you WILL see progress.
1. Eat a high quality diet with whole foods. Avoid processed foods, sugars, refined oils, and anything that comes in a box.
2. Eat fewer calories than you need.
3. Strength train 3-4x per week. Remember, lean muscle is the single most important aspect of fat burning.
More muscle tissue = faster metabolism.
4. Sleep 7-8 hours a night.
5. Drink at least half your body weight in ounces of water daily.
6. Reduce stress as much as possible. I know it's not easy but stress can keep you fat (and eventually kill you!).
7. Find a support group or some form of accountability. This is HUGE and can't be overstated. If you've tried to get into shape for years and are still stuck, you need help. That's not a bad thing, you just need to be around people who can help you and can share wins and losses with you. I've seen the power of this firsthand for years.
I've helped hundreds of men and women with these simple basics for years and following them consistently works.
125 - Why We Fall For Fitness Scams
When it comes to fitness, we are always looking for shortcuts and because of that, millions of dollars are spent each year on scams, worthless products, and fad diets.
There are so many reasons why so many of us get caught up in fitness f*ckery and today I'll be talking about a few of them and what you can do to stop it.
First off, we desperately want to believe that those Isagenix shakes, the super-duper fat loss accelerator program for $99.99 we saw on Instagram, or no carb diets are our key to success. It's that hope that we will find that one solution to all our weight issues is somewhere out there. It's not.
We also tend to believe what others believe and many of us have the sheep mentality. Use your head. Start to think critically whether something makes sense before you just go out an buy it.
Listening to experts or influencers whose only qualification is being fit and most have little or no real-world experience helping others do the same. Many of these people are only famous for being famous.
Misleading or flat-out fake testimonials are a huge issue as well. Anyone can post incredible transformation photos and there is virtually no due diligence and no governing agency that is going to stop it. People can steal photos, photoshop them, lie about results, and we believe most of it.
Listening to friends and family tends to be a terrible idea as well. Just because your friend Kevin is in great shape and said he eats four grapefruits in the morning and puts MCT oil in his coffee, doesn't mean he knows what he's doing or that it will work for you.
Getting fit and staying there is a very personal thing. Our environments, social circles, jobs, free time, finances, personal tastes, and emotional health all play a big part in whether of not you succeed.
At the end of the day however, it really just comes down to following the basics over and over until they are a true part of your day-to-day life.
Strength training Walking Movement/mobility Sleep Stress management Water Sunshine Cardiovascular exercise It's not complicated at all, it just takes effort, commitment, and time.
124 - How To Overcome Emotional Overeating
Today's show is about emotional eating and overeating, why we do it, and how to overcome it.
I once read that emotional hunger cannot be satisfied with food and it's spot on. So many of us eat for the sake of eating, eat to deal with different stresses, and eat based on our moods
Although you’ve likely heard this on social, food is not just fuel. It’s not just "gas" for your “car”. It’s far more complex than that.
It has deep social and emotional roots and is ingrained into almost every aspect of our lives.
Much of our lives revolve around eating and drinking; we gather for family dinners and reunions, holidays, BBQ’s, and birthdays. We celebrate promotions and new babies with a party that involves drinking and eating.
We invite old friends out and do what? Go for a drink. We go on dates and eat. There always seems to be a reason to eat and drink.
One of the main reasons traditional diets fail is because you’re forced to sacrifice and/or deprive yourself of all the things you enjoy and missing out on social events that revolve around food.
Food and drinks are also used as a quick pick me up when you’re feeling down, stressed, or lonely. It’s always there for you 24/7.
People eat for so many emotionally based reasons including:
Bored Tired Stressed Sadness Overwhelmed Weather Social events Time of day As a reward Emotional eating isn’t inherently bad but it usually is. We tend to look for sweet, salty, junk foods or alcohol when we’re going through one of these emotions. And that’s causing a decline in our health and an over consumption of calories.
The key is to understand that you are, in fact, overeating because of an emotional response and then take responsibility for it. Then you can start to work towards making changes.
Today's show will offer up some ideas and strategies to help.
123 - Poor People Can't Lose Weight
I was scrolling through Facebook last week and came across an ad for some fitness program and in the comments, I saw something that struck me as incredibly ignorant. The comment said "poor people can't lose weight" and I'm not entirely sure if it was meant to be serious, but it appeared to be.
I thought about it for a few days and it really bothered me so I decided to do a show on this very topic. Over the years, I've often heard the excuse "eating healthy is too expensive", or "I can't afford a gym", and it frustrates me to no end to hear these things.
So today, you're going to hear why all of this is a bullsh*t excuse and why you CAN afford to get fit and healthy, regardless of your paycheck.
I'm also sharing my personal experiences with eating healthy on a super tight budget and what some of my go-to tactics are.
I don't want anyone thinking they can't afford to be healthy and I'm here to tell you that 99% of those listening to me right now have more than enough resources to eat clean and train hard.
You can do this DAD
Steve has a no BS approach to health and fitness. If you are on the fence regarding your present and future fit self and need a push. This is the place Welcome
Outstanding Show for the Busy Dad
Steve puts his heart and soul into his podcast and mission. He is dedicated to not only bribing valuable content and guests, but also truly caring about the quality of lives for men. Busy dads usually feel extreme guilt when it comes to taking care of themselves. However, Steve inspires us to take the time for our health so we can enjoy all aspects of life. He show inspires men to THIRVE and not just survive. Thanks for all you do Steve!
Starts aren’t enough?
Ok so you’ve likely heard it all from other reviewers. Steve is exactly what you see and hear. He doesn’t hide, he doesn’t front. When you’re busy and disappear, he reaches out to make sure you’re still breathing. He’s sincere and he loves to help where he can. More importantly he love to see others succeed!
So now he’s got this podcast, and he’s dropping knowledge in a fantastic format for all of us to hear, learn, and grow.
I hope he continues to do what he does for a long time.