Category Archives: Beat Stress

Gone are the days that all you have to worry about is yourself and when your next meal is.

By this time in our lives, we're trying to keep spouses, children and maybe even extended family members happy and healthy.

As our families expand, so does our risk of family stress.

Family stress can interfere with happy vacation plans, cause unnecessary spats and even keep your kids from focusing in school.

It's important to identify the sources of friction in your home so you can address family stress before it takes a negative toll.

Read on to learn the causes and signs of family stress and methods that will help you cope with it.

After all, as the head of your household, it's your duty to ensure that your family is cared for– physically and emotionally.

The power of positivity can change your life.

From positive self-talk, to visualization, to good deeds, there are many tangible ways that you can implement the power of positivity.

The art of positivity has become increasingly important as our world becomes filled with more comparison every day– prompted by social media, the media in general, and our own self-doubt.

This blog will teach you what the power of positivity means, how to implement it in your life, and give tangible examples of how it works.

What is the Power of Positivity

The power of positivity can be executed in several ways, but overall, it is a state of being that intentionally invokes positive thoughts and positive actions in order to create change.

There are a few key phrases that should stick out to you in that description.

First and foremost, the power of positive thinking can only be unleashed if it is intentional.

You must set aside dedicated time and focus on your goals. As with any good thing, it takes time and effort.

Second, the power of positivity is made up of both thoughts and actions.

Without thought, your actions would be purposeless. Without action, your thoughts would be fruitless.

Third, the power of positivity seeks to create change.

So many of us allow our days to fly by without trying to improve them. In order for you to truly love your life, you need to take the driver seat and guide it in the right direction.

How Does the Power of Positivity Work

Have you ever heard the Henry Ford quote, “If you think you can or think you can't– you're right”?

This quote gets to the essence of how the power of positivity works in your life.

Since we were children, we have been given expectations that we've either met or fell short of.

Depending on your upbringing, experience in puberty, luck with relationships, professional and social skills, you may already feel like you have a path in life.

For those of us who have felt success and have been rewarded throughout our lives, we have an expectation that we will succeed again.

For those of us who have failed ourselves, failed others, and even “failed” the unrealistic standards of our media, we have an expectation that we will fail again.

The power of positivity– positive self-talk and positive action– gives us a chance to rewrite our narrative.

Simply by telling yourself that it will happen, you will channel the confidence, motivation, and wherewithal to achieve your goals.

Positivity Tactics

Some of you might be thinking, “C'mon, doc. There's no way a few positive thoughts or actions can change my lot in life.”

Well, you're half right.

It takes much more than a few positive thoughts and actions to change your life. It takes a concerted effort over a considerable period of time.

But if you're willing to work with yourself, we have a few tactics that will get you there.

• Stop negative self-talk: This means no mental bashing or moping when you don't get that raise you were hoping for. Whenever you start talking down to yourself, step back and take in the moment. Learn what triggers it. Whenever it starts, combat it by thinking about the positive aspects.
• Practice positive self-talk: There are two forms of positive self-talk. One is used to combat negative self-talk after you slip up, and the other is used intentionally to will a positive outcome. When using positive self-talk to will a good outcome, remember that saying things aloud, writing them down, or telling a friend are the best methods.
• Map out your success: Self-talk is important for confidence and motivation, but in order to execute on your goals, you need to set benchmarks in your calendar for when you will achieve things. Checking your calendar daily will keep you on track and accountable.
• Heighten your expectations: If parents, bosses or teachers have underestimated you in the past, you may have had low expectations thrust upon you. When you start a new project or task, think bigger. Set high expectations for yourself and will yourself to achieve them through positive self-talk and success mapping.
• Start saying yes: How many times has fear or bad experiences kept you from saying “yes” to a great opportunity? Start saying YES to new projects, new places, new people to expand your horizons. This will create opportunities that you have never been brave enough to pursue before.

Your mind is a powerful tool. Use it to your advantage instead of letting bad experiences limit you!

Keep to the Sunshine

As Helen Keller once said, “Keep your face to the sunshine and you cannot see a shadow.”

There will always be ups and downs, even when you try to walk in the light.

That's why keeping friends and family close during the process is essential.

As the head of the Fit Father tribe, I have been honored to foster growth and positive changes among thousands of men like you.

Each one has a distinct story and a different struggle, but the similarities brought us all to the Fit Father Project.

Many men that I have had the opportunity to train used the power of positivity to conquer their fitness.

The FF30X, our comprehensive diet and workout plan, is the very plan they embarked on.

With the help of VIP email coaching and perhaps even more importantly, access to a group of fathers who were going through the exact same program, I saw these fathers transform not just their bodies, but their minds.

I encourage you to believe in yourself. Believe that what you set your mind to, you can achieve.

After all, what sounds better than walking on the sunny side of the street for the rest of your life?

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info into the power of positivity.

This illustrates perfectly why stress management is essential.

If something as every day as money is leading to 64% of Americans being stressed, then that's over 210,000,000 people that need stress management!

You need this guide to show you how to successfully manage your stress levels; you may be surprised at just how much difference this will make to your workout and life.

Stress is your body’s natural response to a huge array of situations.

Being stressed means you're prepared to deal with whatever issue is facing you. A small amount of stress can be extremely beneficial to help you perform better; it can drive you to achieve goals that you may have thought were impossible.

But… too much stress will have a detrimental effect on your health. It has been called the ‘silent killer’ and has been linked to heart disease, high blood pressure, and even strokes.

That’s why we’re here to show you how these stress management activities can help you lose weight.

You already know the deal. Consume fewer calories than you need and you’ll lose weight, right?

Add in some healthy exercise and your weight loss progress will go faster.

Or will it? Is calorie control the only thing that affects weight loss?

Exercise & stress are closely related.

Maintaining an exercise routine can help to reduce your stress levels and improve your health!

FACT: Long term stress exposure leads to raised blood pressure, coronary disease, strokes and even immune system issues.

The answer – reduce your stress! Find out how to do it right now by reading this article and changing your life for the better.

The idea is that you can get in touch with your inner self and perform feats that would not otherwise be possible.

But how is this relevant, and how can it complement your exercise routine.

While meditation is likely to improve your health by reducing the level of stress you are under; it may seem implausible that it can actually improve your workout or weight loss goals.

But, it can!

Even if you weren't aware of it, every time you go to the gym or just jog around your block, you are strengthening your mental health as much as your physical health.

Many of us don't realize how intrinsically linked our mental and physical health is.

It seems that a lot of the fitness crazes that just focus on cutting or bulking forget about this fact as well.

But as we age, nurturing our mental health and reducing mental stress becomes increasingly important.

There are so many responsibilities weighing on us — bills, serious jobs, children — that it seems impossible to be stress-free.

But did you know that a simple workout plan can seriously reduce mental stress levels while increasing your physical fitness as well?

Learn the top three mental health benefits you can have by first focusing on your physical health.

Exercise to Reduce Mental Stress and Regain Confidence

Ah. The puffed chests and confident swagger of our “glory days.”

Don't we all have a twinge (or jolt) of nostalgia for those times? When we had ample time for exercise and our muscles bulked easily…

Well sirs, your “glory days” aren't in the past. Your mentality just is.

You can rewire your mental state and regain the confidence you once had by integrating simple workouts into your schedule.

Short intense workouts are a great way to integrate a quick workout into your morning routine.

Coupled with a sustained 5 minutes of meditating on the day you have before you, you have the recipe to feel more in control and confident about your body and schedule.

Exercise to Reduce Mental Stress and Reclaim Energy

The more you ask from your body, the more you will receive from it.

Over the years, you may have noticed a decline in your energy levels. Probably somewhere along your first big job, your first kid, or just turning 40.

But what you may not have noticed are all of the little things that YOU'VE done to decrease your energy levels even further.

Think about it. Have you stopped eating an energizing breakfast? Has your regenerative sleeping schedule gone to the dogs? Have you ignored belly fat that is slowing you down?

You can become more energized simply by exercising and eating right.

By changing up your exercise routine and your diet, your body will respond by generating enough energy for you to step up to the challenge.

Exercise to Reduce Mental Stress and Achieve Your Goals

Achieving your goals looks the same when you're conquering physical challenges or mental challenges.

In both cases, succeeded at your goals requires dedication and clear motivation.

When you learn how to balance your physical well-being and your mental wellbeing, you will find that you are more successful in both areas.

Whether you're planning ahead with meal prepping, or you're waking up early to journal or meditate each morning, you're setting yourself up for success.

Each “win” will motivate you to achieve another. It's cyclical in the best way possible.

Revitalize Your Physical and Mental Health Today

The reasons to alter your mental and physical habits are undeniable. From increased confidence and energy to continue to achieve your goals, you have every reason to start the process today.

All you need now is a plan– one that nurtures both your mental and physical self.

One that provides a healthy diet so that your body has what it needs to perform. One that provides a realistic exercise routine that can make you feel physically confident again. And one that provides support and motivation for you to conquer your goals.

That program DOES exist!

The FF30X program is a comprehensive, 30-day health program that provides personalized support on your diet and fitness and was specifically designed for fathers over 40.

FF30X takes fathers like you through the process of setting fitness goals and working to achieve them. It is truly a transformative process.

If you want to regain the confidence, energy and goal-crushing aura of your youth, reach out to us and ask about FF30x today.

Your friend in health,

Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info into whether exercise can help reduce mental stress.

• CEO of Apple Tim Cook wakes up at 3:45 a.m.
• Former First Lady of the U.S. Michelle Obama wakes up at 4:30 a.m.
• Virgin Airlines Founder Richard Branson wakes up at 5:45 a.m.
• AOL CEO Tim Armstrong wakes up at 5:00 a.m.

Talk about some early alarms.

Waking up early isn't just about the bragging rights.

There are many benefits that we can glean from adjusting our schedules into the earlier morn.

This blog will detail the top reasons to wake up early and give you tips on becoming an early riser.

You see, reaching success is not about being successful every step of the way.

You may endure many failures or setbacks before you reach your goal, but that doesn't mean you will fail!

Failing and being a failure are two very different things.

Don't believe me? Take a look at what some very successful people endured along their path to success.

Walt Disney was told he “lacked imagination” before his first hit, Snow White, came to theaters.

Oprah Winfrey was fired from her reporting gig in Baltimore for getting too emotionally invested in her stories. Now, her media empire is worth $3 billion.

Thomas Edison was told by a teacher he was too dumb to learn. We all know we have him to thank for our light bulbs now.

There are so many other inspirational people who were rejected or endured major setbacks before they ever became successful.

This blog will show you some of the best ways I've found to overcome any slump – large or small.

It’s as if stress is a measure of the amount, and the caliber of work you do at your job or in life.

But as a men’s health professional who has coached thousands of men on how to beat stress, I’m here to tell you that stress is no joke.

Think I’m bluffing?

Read these three alarming facts about stress:

Fact #1: 44% of Americans feel more stressed than they did 5 years ago.
Fact #2: Stress shrinks the brain, damages kidneys, and causes 10% of all strokes.
Fact #3: Stress-related ailments cost the nation $300 billion every year in medical bills and lost productivity.

As you can see, stress isn’t just a feeling, and it’s NOT an accomplishment.

Stress negatively affects your body– from your brain to your kidneys to your weight.

This article will tell you about the 2 biggest dangers stress brings to your life and will give you instructions on how to beat stress.