Category Archives: Inspiration

If you’ve ever wanted to achieve something simply because you know you can, then you’ve already experienced intrinsic motivation.

It’s time you found out how to tap into your intrinsic motivation, discovered how you can use it to reach any goal you choose, and why it’s the best form of motivation.

So, take a quick journey with me and discover everything you need to know about intrinsic motivation, as well as a few things you probably don’t need to know!

What Is Intrinsic Motivation?

Intrinsic motivation is not new. Humans have been using it for as long as we’ve existed.

However, the science of motivation is much more recent and the inclusion of neuroscience is even more recent.

But, putting the studies aside, the basic concept of intrinsic motivation can be easily summarized in just one sentence:

In short, you’re motivated to do it because you enjoy it, that’s it!

Examples of intrinsic motivation include:

• Putting extra effort into a project without financial reward, simply for the feeling of accomplishment.
• Taking a new class just because you’re curious about learning something, such as a new language.
• Doing a sport because you know you’ll feel good afterward.
• Undertaking regular exercise in order to beat your own personal best time.

How Is This Different To Extrinsic Motivation?

Extrinsic motivation is the opposite, you’re motivated to do something by an external factor, usually a physical reward.

One of the most common extrinsic motivators is a cash reward, especially in the workplace.

• Working hard on an exam paper just to get a good grade.
• Regular sports practice to improve and win an award.
• Taking on extra at work because you’re getting paid to get the work done.

Unfortunately, research shows that extrinsic motivation is only effective for a specific project.

Developing your intrinsic motivation will allow you to achieve much bigger goals and maintain them in the long term.

It will help you to create a habit that lasts forever.

Other Types Of Motivation

Intrinsic and extrinsic motivation are the most common types of motivation. But, they are not the only methods of motivating yourself to take on something new and different.

Other types of motivation include:

• • Achievement Motivation

This is the desire to achieve a specific goal.

If this goal doesn’t have a reward attached you could describe it as intrinsic motivation.

However, this type of motivation usually contains elements of both extrinsic and intrinsic motivation.

• • Fear Motivation

If you’ve ever felt the need to do something because you’re afraid of what will happen if you don’t, then you’ve experienced fear motivation.

This is generally seen as bad motivation, although you can use your own fears to motivate yourself to improve.

• • Power motivation

If you hunger for power and control over your own life and other people’s lives then you’re experiencing power motivation.

This can be a positive motivation, although, if you take it too far you’re likely to forget moral obligations and conduct in favor of your goal.

• • Social motivation

When society or individuals indicate they will accept you if you conform to pre-conceived standards, you may want to conform.

You’ll then be motivated to change through social motivation.

You can simply call this peer pressure.

• • Expectancy motivation

This is similar to extrinsic motivation in that there is a reward involved.

The difference is that you simply believe the reward will happen if you achieve your goal.

This can be very motivating… unless the expected reward disappears, which could leave you feeling disappointed and lacking in motivation.

The Proof Is In the Results

The simple fact is that if you’re intrinsically motivated you’re more likely to do something repetitively for a long period of time and create a habit.

This is because you get pleasure and satisfaction from simply doing the activity.

There have been numerous studies on the benefits of intrinsic motivation and it appears that this is the best way to motivate yourself and others, as well as increasing your ability to achieve your goals.

There are several reasons why intrinsic motivation is the most powerful type of motivation:

• • Desire

It’s much easier to keep doing something when you actually enjoy doing it.

Intrinsic motivation ensures you can stick to any project because you want to keep doing it and you enjoy it!

• • Improved Learning

When you want to learn something, you are more interested in the subject, you are likely to apply yourself harder, and you will learn more.

This is because you’re doing it for yourself and not for anyone else.

• • Habit Building

Because you enjoy an activity you’ll find it much easier to keep doing the same thing. This will create a habit, which will stay with you long into the future.

Once you’ve developed a habit you’ll simply do something because you always have, without questioning it.

At this stage, motivation is no longer necessary, although the pleasure of intrinsic motivation will always remain.

Discovering Your Intrinsic Motivation

So, we know that intrinsic motivation is important to help you achieve your goals, whether that’s improved fitness, weight loss, or simply visiting the gym every week.

What you now need to do is discover and build on your intrinsic motivation, giving yourself the opportunity to be everything you can be and achieve any goal you set yourself.

It sounds difficult but it doesn’t have to be!

Here are some great ways to discover intrinsic motivation:

• • Create Your Own Rewards

Research shows us that people tend to perform poorly when offered reward-based performance incentives.

That’s why it’s so important that you gain satisfaction from completing the job properly.

However, if you’re new to intrinsic rewards or are faced with something that has to be done but is difficult to get excited about then you need to rethink your reward structure.

By creating short term rewards that are based around your own pleasure you’ll develop an enjoyment of the activity.

• • Be Smart To Improve Confidence

Being smart used to be considered particularly un-cool. Fortunately, attitudes are changing.

It’s now cool to be the smartest guy in the room and that doesn’t mean you need to be a theoretical physicist!

Simply getting a better understanding of any issue will help you to feel motivated.

Knowing that it’s cool to know exactly how something works can help you to feel confident motivating yourself.

• • Think About The Greater Good

If you need to achieve something and you’re not feeling motivated then it’s time to consider the greater good.

If you believe that your efforts will improve things for others it is much easy to be motivated and stay motivated.

For example, losing weight and improving your health will help you to be around when your kids are grown up and your grandkids need you.

That’s an example for the greater good which can help you to feel intrinsically motivated.

• • Use Visualization Techniques

Sometimes all it takes is picturing the results.

For example, Arnie always visualized how muscles working and the body he wanted, it helped him to keep going and achieve his goals.

If you’re struggling with a task then picture yourself having completed it and imagine the feeling that you’ll have.

You’ll be surprised at how much difference this can make to your motivation!

• • Improve Your Self-Belief

Alongside visualizing the goal, you also need to believe in yourself.

Knowing that you are capable of doing something, and that’s anything, means that you can apply yourself to it and commit to the necessary practice.

Believing you can achieve something makes it much easier to get off the couch and do what you need to do.

Of course, you may wonder how you’re going to believe in yourself, it’s much easier to say “I can’t do something” than it is to say “I can do it!”

The trick is to set small goals, every goal you achieve reinforces the idea that you can do something.

Very quickly you’ll have intrinsic motivation and have built a habit. There really is nothing that can stop that!

• • Change The Color Of your Environment

Did you know color can influence your mindset?

It’s not so much a specific color as changing the color of your surroundings.

This naturally stimulates curiosity and helps you want to achieve more.

They say a change is as good as a rest, try changing the color of the room you workout in, or are creative in, you’ll be surprised at how much difference it makes to your intrinsic motivation.

• • Look At Examples Of Others Achievements

Another great way to develop the intrinsic motivation you need is to look at examples of others who have worked towards and achieved a similar goal to yours.

It doesn’t matter what field you are in or what your goal is.

There will be others that have gone before, you can use their example to inspire yourself.

Seeing that they have achieved something and knowing that you can do the same, or better, will inspire and motivate you to do what you need to do every day.

Using Intrinsic Motivation To Reach Your Goals

Understanding intrinsic motivation is great, as well as developing recognition of how you can use it in your daily life.

However, one area where intrinsic motivation can really excel is when you want to lose weight, and, or, build muscle.

Here are some methods that will help you to achieve these goals with intrinsic motivation:

• • Consider The Future

Lose weight, build muscle, and improve your overall health. Maintaining a healthy body weight has been shown to help reduce the risk of age-related disease.

It will also help keep you more mobile and flexible, and less likely to lose your balance. This can help you avoid injuries.

If you want to be around for your children and grandchildren, simply think about the future every morning and then workout. The reward is for you and your family.

• • Check Out Testimonials

Join the Fit Father Project and connect with other men that are working hard to lose weight and build muscle.

You can check out the testimonials on this site, speak to other men, and get the diet and exercise tips you need to achieve your goal.

Most importantly, the knowledge that these men have already lost weight and gained muscle should be enough to allow you to believe that it is possible.

Self-belief and these examples will power up your own intrinsic motivation, it won’t be long before you’re the one inspiring others!

• • Make Yourself a Promise

Promising yourself a reward for achieving a goal is an extrinsic motivator.

But, promising yourself that you’ll feel great and be more able to do the things you love is an intrinsic motivator.

The great thing about this is it doesn’t cost anything and it’s easy to check.

For example, start a journal and record your favorite active pastime, such as walking your dog with the family.

Note next to it how far you can walk without getting worn out.

Keep your journal and look at the difference in 2 weeks. This will motivate you to keep going!

Extra Motivation

Even when you’re busy motivating yourself you can rely on others to give you the extra push and the ideas you need to achieve your goals.

Check outthese guys and feel inspired by what others have achieved.

It will make you want to be the best man that you can be, this is perhaps the greatest intrinsic motivation that you can get.

After all, what better reason is there to do anything other than to be the very best version of yourself.

This is the attitude all successful people have and one that you should emulate.

Your new friend & coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on intrinsic motivation.

Being over 50 means you can't jump into a fitness program in the same way as you would when you were 20, right? There are a few obstacles that need to be recognized, but none of them should prevent you from starting your journey to get fit after 50. In fact, after 50 is the perfect time to up your fitness levels.

You'll not only look and feel better, but more importantly, research shows that regular exercise will help to reduce your risk of age-related diseases such as cancer, cardiovascular issues, and even Alzheimer's.

Strategies to Help with Getting Fit After 50

You need to believe that getting fit after 50 is possible and will make a difference in your life. The following strategies can help you to realize this goal and discover that anything is still possible!

Pick An Activity You Love

Getting fit after 50 means exercising on a regular basis, but it can be challenging to maintain a workout day after day.

That's why it's essential that you choose an activity that you enjoy. Anything that gets your heart pumping is good, whether you opt for swimming, cycling, power walking, or hitting the gym.

In fact, the best approach is to choose several of these activities, as this will work different muscle groups, and help to maintain variety in your daily schedule. This will help to keep boredom at bay and allow you to create an exercise habit.

It can take between 30-60 days to create a habit, but once you have one, you’ll find it easier to exercise than it is not too!

Don’t forget, strength training is as important as cardio work. Strength training sessions will help you to build muscle, which improves your metabolic rate and helps to prevent age-related muscle wastage.

Take One Step at a Time

If you’re new to working out or haven’t done it for years, then you need to remember that you’re over 50. It doesn't matter how enthusiastic you are. Being over 50 means you are at higher risk of injury when exercising for the first time.

For this reason, take it slow. You can start with just 5 or 10 minutes of light exercise and gradually increase the tempo.

Remember, you’re not in a race. This is more like a marathon as you want to be doing it for years to come.

If you’re still struggling with starting your new regime, then consider just getting into your workout gear for the first few times without actually working out.

You’ll notice a change in your attitude towards exercise and start to do a little, after all, you’ve got the gear on!

Enlist a Friend

Motivation is key to getting fit after 50, and accountability plays equally as important a role.

The best way to take care of both of these elements is to enlist a friend to get active with you.

Both you and your friend must be motivated to get fit for yourselves, not for someone else.

You can then set a joint time to exercise and even compare notes on your eating habits.

This makes you accountable and creates a little healthy competition. The desire to do better than your friend will help to ensure you stick to your new healthy lifestyle.

This is an important point. You’re looking at creating healthy habits that will last for life not join a fad diet.

Everything you do needs to be sustainable and affordable in the long term. This is the best way to ensure your efforts to get fit after 50 bear fruit for the rest of your life.

Schedule It

You should never underestimate the importance of scheduling exercise time.

The simple fact is that we live in a busy world and there is always something to do.

Anything else is likely to be more appealing than eating healthily or completing your workout.

That’s why you need to adopt the same approach to exercise as you would any other important event in your life, plan for it.

Create an appointment in your schedule every day; it only needs to be 30 minutes long.

You’ll then know it is coming up. Allowing yourself to be mentally prepared to exercise even when you don’t really feel like it.

You may be surprised at how effective this is at getting you to exercise regularly. It will help you to achieve your getting fit after 50 goals.

Create Small, Achievable Goals

Goals are worth mentioning as they play an important part in your success.

Your overall goal is to be healthier and perhaps lose some weight.

Unfortunately, this can be a little vague, which makes it harder to stick to.

Instead, create yourself mini-goals and reward yourself for reaching them.

For example, if you’re looking to lose weight, set yourself a weekly goal of 2-3 pounds. If you achieve the goal for 4 weeks in a row, reward yourself with a new item of fitness clothing.

Or, if you just want to get fitter then calculate how far you can walk in 15 minutes. You can then set a goal of being able to complete a greater distance in the same time.

If you can do this after a week or two, you can opt for another reward, such as a visit to the cinema.

The aim is to focus on small achievable goals as this will help you to create a habit. It's then hard to break whether you have rewards or not.

Avoid the Obstacles

Time

This is the most common obstacle and a genuine one. Life is hectic, and the free time you had as a 20-year-old vanishes. Suddenly every minute of your day is spent working, fixing the house, or dealing with children.

It can be extremely hard to find time to exercise.

However, you’re only looking for 30 minutes a day. You may be busy, but how much time do you spend in front of the television every day?

Skip just one show, and you’ll have gained the 30 minutes you need to help you with getting fit after 50.

It really is that simple.

Illness/Medication

Unfortunately, many older people suffer from bad backs and other age-related issues, such as diabetes or cardio issues.

These can make it seem impossible for you to start exercising.

However, part of the issue can actually stem from a lack of exercise! This is something you can address with a little help from your doctor.

You’ll need to book a consultation with your doctor to discuss your intended fitness plan and dietary changes.

They’ll be able to advise if this is acceptable and whether there are likely to be any issues.

You'll find they can even suggest tweaks to improve your plans.

With a little professional help, your current state of health shouldn't stop you from getting fit after 50. Everyone's exercise plan will be different, but the important thing is to do something.

Cost

The theory is that you have more disposal income as you age.

Unfortunately, this doesn't always work in practice, which leaves you potentially unable to afford the gym membership or that healthy diet.

In reality, these are just excuses.

You don’t need to join a gym to get fit after 50. There are plenty of free exercises you can do at, or near, your home.

Check out the FF30X program and be inspired by the array of choices available.

Equally, you don’t need to spend a fortune on “healthy” foods. The real secret to eating better is a combination of choosing the right-sized portions of food and avoiding processed foods.

You can check out the perfect plate approach to eating to see how easy it is to change your eating habits. Or, if you prefer, take a look at this free 1-day meal plan.

With a little effort and a willingness to prepare food in advance, you'll find a healthy diet and exercise plan doesn't cost you any more.

Fit Celebrities Over 50

Modern health care is allowing people to live longer lives. Getting fit after 50 will give you the energy to really enjoy the extra years.

In fact, there are plenty of celebrities who prove this point by staying in great shape.

Daniel Craig

Are you ready to argue with James Bond? You wouldn't know it to look at him, but Daniel Craig is actually 51 years old.

Okay, so it’s the low 50’s, but it’s certainly proof that you can be over 50 and in great shape.

There are plenty of much younger men who would be happy to be as fit as him and have a body like his.

Arnold Schwarzenegger

Move to the opposite end of the scale, and you’ll see 71-year-old Arnie still promising to be back.

Okay, so he’s been working out for years, but you can’t argue with the results, nor would you want to.

Arnie continues to weight lift and exercise regularly, and this shows in his continued good health.

Tom Cruise

This is another extremely famous person who is a fantastic example of being in great shape after 50. Tom Cruise is 56 years old and yet still does his own stunts. If you've seen any of the Mission Impossible films, you’ll appreciate how fit he needs to be.

Of course, these celebrities have all the professional help they need to achieve peak fitness.

But, you shouldn't be using this as a reason not to try getting fit after 50.

Check out this article about Todd Vande to see that it’s not just celebrities that get into great shape after 50; anyone can do it.

The Power of Good Nutrition

The secret to getting fit after 50 is not exercising, although it is an important part of the process. In fact, you need to focus on what you are putting into your body.

The saying “you are what you eat” is true.

If you eat fast food and processed foods all the time, you’re putting an array of chemicals into your body that can significantly affect your health, especially as you age.

Instead, as already mentioned, you need to focus on eating whole foods. In other words, unprocessed foods.

This doesn't have to be difficult. You simply need to balance your consumption of protein, carbohydrates, and vegetables in every meal

This should give you all the nutrients your body needs. Although, if you’re concerned you’re not getting everything you need, you can always take vitamin supplements.

Final Thoughts

Age is just a number. Join the FF30X today and begin accessing an array of health tips and nutrition options.

Alongside the fantastic meal plans, you’ll benefit from advice and support that will have you completing a workout routine virtually effortlessly!

Take your first step today towards getting fit after 50. It’s a journey that never ends but is incredibly rewarding.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting fit after 50.

There are still some people who relate holistic medicine as some form of new age kookiness.

But the truth is that a holistic approach to health does make sense and it can really help to improve your overall health and fitness. No woowoo about it.

The simple fact is that adopting a holistic approach to health can actually be beneficial. There are many elements of the holistic approach that can be applied to your everyday life to improve it.

What Is Holistic Health?

Traditional medicine looks at what is wrong with you and tells you how to physically cure it.

For example, if you're 50lbs overweight, modern medicine will dictate a calorie restrictive diet, exercise and sometimes even surgery. With traditional pharmacology, a doctor may prescribe a statin for high cholesterol, or opiates to deal with pain, whereas a holistic doctor would evaluate your diet and mental well-being.

The holistic approach to health accepts that traditional medicine offers practical options, but also looks for the root cause of the condition by examining your entire life.

In short, holistic health is recognition that your physical, mental and spiritual well-being are all connected.

There is a huge array of different approaches, from healing crystals to deep meditation or even energy therapies. Not all of these are practical options for your everyday life.

But the concept of looking after your body and mind simultaneously is proven to create positive results.

When you stop to consider this you’ll start to realize it all makes sense.

A person who is overweight and knows it may feel that they are physically unable to shift the weight. But, if you are mentally prepared to lose weight you will have a much greater chance of losing that weight.

Foundations of a Healthy Lifestyle

If you’re looking to lose weight then a holistic approach to health will tell you that you need to adopt a healthy lifestyle in order to look after your body; prevention is always better than cure.

In fact, in many ways, the holistic approach reflects the standard approach to weight loss. The following simple steps will improve your overall health now and in the future:

Step 1 – Prepare Your Mind

Staying positing is a huge step in almost any battle. Your perception is one of the very few things you can control.

Learn to grapple with negative thoughts and push them away.

According to expert Lisa R. Yanek, M.P.H. at John Hopkins,  people with a family history of heart disease were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years, so long as they maintained a positive mindset.

If you want to achieve a goal you need to believe that you are capable of achieving that goal. In terms of weight loss, you may even be able to gain inspiration by joining FF30X.

FF30X will give you support in your goals and the inspiration you need.

Step 2 – Get Some Sleep

Scientists are only just starting to realize what the holistic approach to health has known for years; sleep is an essential part of a healthy lifestyle.

When you sleep, your hormones balance and your body uses the time to heal and repair itself.

You need to get between 6 and 8 hours every night; adjust your schedule now to include this.

Step 3 – Maintain a Healthy Diet

There are hundreds of diets available to help you lose weight.

However, you shouldn’t be looking at these diets as weight loss tools.

Instead, take a look at what you currently eat and consider how you can improve the quality f your diet.

It is important to eat plenty of green vegetables, but protein and carbohydrates are also an important part of your daily requirements. Balancing your food will help you to lose weight as you’ll be looking after your body.

The holistic approach to health is effectively saying ‘consider what you are putting into your body because it affects what you are capable of doing’.

An easy way to start improving your eating habits is to adopt the perfect plate method.

Step 4 – Stay Active

Of course, exercise is an essential step towards weight loss.

But regular exercise does so much more. It improves circulation, keeps your body mobile, and maximizes the delivery of oxygen to all of your organs and cells.

Staying active helps your body to be in the best possible condition; reducing the possibility of disease and giving you more energy.

If you’re not currently exercising then start small. Book a 30-minute slot in your schedule every day and start with a little light exercise.

You can always build up to something more significant over time.

Step 5 – Set Goals & Think Positively

Finally, it is important to consider what you want from life and set realistic goals.

This can be something as simple as losing weight or an intention to build your own global enterprise.

Whatever the goal, break it down into small achievable goals and focus on those first.

For example, losing 50lbs is a big goal; but break it down into losing 1lb a week and you’ll find that this is relatively easy to manage.

Within a year you’ll have achieved your goal and found the new you!

Mental Wellness and Health

While you’re following these steps it is essential that you don’t underestimate the power that your mental wellness has on your health and your ability to achieve your goals.

Mental wellness is perhaps the most important part of the holistic approach to health.

If you have feelings of depression or a lack of belief in your own abilities you’ll struggle to reach your goals. This can create a circle which is hard to break.

You can improve your mental wellness by reminding yourself every day of things that you have achieved.

You can also join the FF30X to get the support you need to believe that you can achieve your next goal; whether it’s weight loss or writing a book (or both).

If you feel positive about the future then you’re taking care of your mental health and are more likely to achieve your goals.

Summing Up The Holistic Approach To Health

There are still those who believe that the holistic approach to health has no place in modern medicine. But, the simple fact is that you need to take care of your mind, body, and soul in order to be at your physical and mental best.

Only then can you deal with all the challenges that life sends you and emerge the victor.

That’s what we’re here to help you achieve; join FF30X today to start finding you that you want to be!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on holistic approach to health.

If you want to achieve anything in life you need to define your goals and create a plan. Even the most organized people can’t simply reach their goals through luck and chance. Planning and creating strategies to stay on track will help ensure you inch closer to the finish line.

It doesn’t matter if you’re looking for world peace, to dominate a specific industry or simply to lose some weight and improve your health. You can achieve all these goals with a little help us.

We’re here to give you the support you need. You’ll find all the advice, inspiration and motivation to plan and achieve every one of your goals. Sign up for Fit Father For Life today and remember to take a picture of who you are right now.

You may be the only one that ever sees the picture but it will remind you of who you are and just how far you’ve come.

Strategy #1 – Make it Fun

The simplest strategy that you should adopt regardless of your goal, is to try to make accomplishing your goals fun.

For example, if you’re hoping to lose 50 or 60lbs you don’t start by running a marathon. Even if you enjoy running this would be a daunting challenge!

Instead, you choose an activity which is fun for you; it could be cycling, skating, tennis or even simply walking. If you enjoy doing it you are much more likely to keep doing it and reach your goal.

Injecting fun into your daily activity equates to success!

Strategy #2 – Keep It Simple

It is very important that you choose a small starting point and build on this. This will give you a feeling of success which can be used to help inspire you to continue and reach a long-term target.

By tackling small projects which will become part of the bigger mission you’ll be able to achieve what otherwise may seem impossible.

This is one of the best strategies to stay on track at the beginning of a new goal attempt.

Strategy #3 – Create Clearly Defined Goals

It is important to define a goal. This could be to lose 60lbs. However, this is not your ultimate goal!

If you break this down into a plan to lose 2lbs a week then you’ll achieve your goal in just over a year.

But, your focus will only ever be on losing 2lbs. Creating a small goal makes it possible to achieve your large goal.

However, losing 60lbs becomes the medium term goal; the long-term one is to actually maintain the weight loss and adopt a healthier lifestyle. This means joining FF4L and learning how to eat better and exercise in order to improve your overall health.

The result is your short and medium term goals are achieved as you commit to a long-term one.

Strategy #4 – Rewards Are Good!

It doesn’t matter how dedicated you are it can feel great to give yourself a reward or to know you are working towards one.

Again, using the example of losing weight; you can’t afford to make your reward a food based one. It needs to be something that you will appreciate but will also inspire you to continue with your new healthy lifestyle.

Avoid the cake and choose new gym equipment or a good fitness watch. That’s a great reward and an incentive to keep going!

Strategy #5 – Schedule the Time

One of the most difficult parts of achieving any goal is finding the time; no matter how good your intentions are.

That’s why you need strategies to stay on track. Getting yourself a calendar or a diary is a great way of blocking out time to exercise or do any other small item that will help you to achieve your goal.

It doesn’t need to be huge blocks of time. Just 30 minutes a day can make a huge difference in achieving success. By blocking time out you are committing yourself to your goal and building a habit which can last a lifetime.

Strategy #6 – Get Accountable

Everyone is tempted to cheat on a workout or a healthy eating plan at times. One of the easiest things you can say is that “no one will know”. In truth, you will now but the point is largely valid.

However, if you make yourself accountable by having to report to someone every day you will find it much harder to convince yourself that no one will know.

A FF4L membership will give you this support. By recording your food and exercise you’ll be able to report your failings to the other members. You’ll be surprised at how effective exchanging stories and ideas can be at stopping you from cheating! Plus you'll gain access to all of our programs, including all phases of FF30X, Travel Fit, Old School Muscle and more!

>>>Click here to join now!<<<

Strategy #7 – Seek Support

The FF4L program offers more than just advice and accountability. It offers the most important of all the strategies to stay on track; support.

You’ll get the support of other father’s who have been where you are and achieved the goals you seek.

Even if your goals are different to theirs; you’ll find that the support offered by like-minded fathers is a great motivator when you’re finding it tough.

The Bottom Line

Creating a goal and working towards achieving it are admirable things. It doesn’t matter if you’re planning to lose weight, boost your workouts or even start your own business. There will be times when it can seem almost impossible to achieve.

That’s where the right mindset and a well-defined strategy can really come into effect.

All you need to do is adopt these strategies and believe that you can achieve anything. By breaking down your big goal into smaller chunks you will get to where you want to be. We’ll be right beside you every step of the way.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Choosing to become a member of the Fit Father Project shows that you already have the desire and the commitment to set long-term goals and achieve them.

However, sometimes it can seem difficult to reach these goals. The simple fact is that time can appear to be your biggest enemy; too many things to do and not enough time.

You’re probably leading a hectic life. Work commitments and the challenges of raising a child mean that you’ve struggled to maintain the healthy lifestyle that you wanted. You’re certainly not alone in this respect.

Fortunately, it is possible to develop a strategy that will help you achieve all your long-term goals; whether you’re looking to lose weight, write a book, or even start your own business.

Here are 5 great strategies to help you make your long terms goals a reality:

Strategy 1 – Be Specific With Goals

What long-term goals are you currently working towards?

By their very nature, a long-term goal is a challenge and something that requires a large amount of energy. The problem can be when you have several long-term goals and you’re loosely working towards all of them.

It’s time to prioritize. For example, if you have two big long-term goals; to lose weight and write a book then which is more important and which should you do first?

The best approach is probably to realize that your long-term goal is not weight loss; that's a short-term goal. Your long-term goal will be to adopt a healthier lifestyle; losing weight is merely one of those steps.

You can build the long-term goal of a healthy lifestyle by changing your eating habits today. This will help you to achieve your short-term goal of weight loss and improve your health and energy levels while reducing your risk of many long-term illnesses.

Writing a book becomes the second long-term goal; you have plenty of time to reach multiple long-term goals but you will increase your chances of succeeding if you focus on one goal at a time.

The first strategy to adopt is simply to decide what your long-term goals are and which the most important one to reach first is.

Strategy 2 – Get The Support You Need

It is essential to get the right support to help you achieve your long-term goals. There is no reason to think that you have to do it by yourself.

You’re already a member of the Fit Father project. To drive yourself towards the long-term goal of a healthier lifestyle it’s time to commit and get the support you need.

Join FF4L to access a huge array of resources that will help you achieve your goal.

You’ll also connect with hundreds of other men who have the same goal as you. Their support will be invaluable when you’re struggling to stick to your plan.

It doesn’t matter what your long-term goals are. Let others know what they are and allow them to support you.

The fact that you’ve set out your goals makes you accountable. Visibly working towards them will allow others to see you’re serious and help you achieve them.

Strategy 3 – Set a Timetable With Sub-goals

Research has shown that writing down specific goals will increase the likelihood of success.

A long-term goal takes a long time to achieve! You need to break the goal down into achievable steps and then create a timetable to help you reach your goal.

For example, if you want to write a book; then work backward. You know your long-term goal is to complete the story but how many words do you want to write? The average novel is 80,000 words.

Decide how many words you can write each day and stick to it.

You’ll also need to allow time to create the plot, outline the chapters and write a synopsis.

Your goal could then be broken down into a time slot each day and a commitment to write 1,000 words a day.

This is your timetable; you simply need to focus on each sub-goal; in this case the daily writing; then your long-term goals will be achieved.

Strategy 4 – Use the If / Then Concept

Let’s face it the journey never goes quite as you think it will. There will always be obstacles and challenges but most of them you can actually predict!

For instance, if you commit to exercising for 1 hour every day between 5 pm and 6 pm, you know that at some point your partner will get home early; even before you start your session.

The decision is then whether to abandon your routine or to ignore your partner for an hour.

The solution is to rationalize it before the event. Create a statement in your head that says if my partner is home early then I’ll remind them that I have a workout planned and will spend time with them straight afterward.

The if deals with the most likely challenges to your schedule.

The then gives you a course of action to follow.

This removes the need to make a decision,  allowing you to continue towards your long-term goals.

Strategy 5 – Create Habits

Numerous types of events trigger the goal of a healthier lifestyle.

Unfortunately, while motivation is great at getting you started, it won’t always keep you going to your long-term goals.

That’s why it's important to create habits.

If this is exercising then schedule the same slot every day for your exercise and stick to it. After a couple of months, it will be a habit that can stay with you for life.

Back this habit up by signing up to for FF4L and registering your results on a daily basis. This will help you to build the habit; particularly in the early days.

You’ll no longer need to decide to be healthy; it will just be something you habitually do.

The Bottom Line

Reaching all of your long-term goals is achievable and can actually be an enjoyable experience.

You just need to remember the fundamental strategies that will get you there.

• Choose your goal and be specific
• Get support by telling people what you are doing
• Set your sub-goals and schedule them.
• Commit by considering possible scenarios using the if / then approach
• Build good habits

Don’t forget we’re here to help you reach your long-term goals no matter what they are. Upgrade to the FF4L today and get the support you deserve.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to achieve your long-term goals.

The journey to achieving a healthy and attractive body is undeniably difficult. Maintaining a positive mindset is the key to overcoming the challenges that block our path.

Fortunately, there are several strategies and tactics that can help you deal with low points and continue the journey.

Developing a plan ahead of time, before you fall off of the wagon, will increase your chances of success and give you the courage to keep moving forward.

Chart Your Next Course

Pushing through the inevitable downturns is a battle everyone must experience during their fitness journey.

Finding the will and motivation to keep moving forward is the key to success.

It is a personal struggle, and everyone must find their own way.

But there are a few things that can help you win the day to day battles.

Stick to the Meal Plan

Maintaining a healthy diet is the number one most important part of any fitness plan.

Being exhausted from physical activity is completely normal. So long as we’re eating healthy, we can rest assured that our food isn’t the cause of the problem, and safely take a break from working out.

Watching what we eat is a great way to stay on the wagon and skirt through tough times. There is a huge variety of healthy and delicious foods to choose from. And let's face it, food is awesome.

Choosing the right foods can be a fun and enjoyable activity if you approach it from a positive perspective. Everything is about having a positive mindset.

Taking a break from physical activity is a great way to stay focused when you feel like quitting altogether. The last thing we want to do is get frustrated and go back to our old ways Sometimes our body actually needs the time off to heal. If you keep the focus on diet during these times, you’ll be much more likely to be motivated in the near future.

Don’t Fall Into the All or Nothing Mentality

If taking a break from your workout doesn’t help, make sure you don’t drop everything altogether.

There is no reason to give up.

The consequences will always wear down on you. It’s ok to take a break, but do whatever you have to do to maintain the positive mindset that got you started.

Change it up

If you are stalling out, mix up your workouts. If you’re bored with the gym, take your routine outdoors. Personally, I think everyone should run up a hiking trail at least once a month.

There are literally thousands of formal exercises to choose from. You don’t have to stick to the same ones over and over, that’s actually a great way to hinder progress.

Choosing some new activities to throw into your mix is a great way to generate excitement and motivation.

Intermittent Fasting

There is a reason intermittent fasting is so popular right now. For many of us, going several hours without food seems quite natural.

Eating several small meals throughout the day is not only a big hassle, but forces us to eat food when we’re not really hungry, leaving us with unsatisfying meals when we are hungry.

Fasting is just one of the many advanced techniques used in phase 2 of FF30X. By simply not eating periods of the day, we can save time and money while losing weight and gaining definition.

Take a Survey of Your Situation

Where are you at right now?

How well have you done? Have you lost any fat? Are you trying to gain muscle? It’s important to be honest with ourselves and analyze the situation we’re in.

What are your weakest points?

Do you have a hard time turning down a donut at the office? Are you working hard enough in the gym? Do you skip workouts? Write out your weakest points will help you think of ways to improve them.

What makes you veer off track?

What are some realistic methods you can use to stay on track? Consciously naming and making yourself aware of the circumstances that drag you down, can help you avoid them in the future. Say them out loud or record them in a journal if you need to.

Achieving your fitness goals is the priority of the Fit Father Project. We’re here to help, which is one of the reasons we have decided to offer our entire library at a discounted price.

Click the link below to get started with your FF4L membership.

>>Start Today!<<

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info about keep moving forward.

Take a look on the web for the best ways to celebrate father’s day and you’ll see a host of suggestions.

Many of them are as exciting as a pair of socks, a new tie or a coffee maker!

Really? Is that what you would want to receive? It might not be very manly but, if you’re anything like me, then what really counts is quality time.

Let’s face it, life is hectic. You spend most of your time fixing things, working, looking after the children, and if you can squeeze it in, a short workout.

Father’s day is a chance to step back and spend time with your children and your own dad. That’s why you should be looking at one of these ideas for the best ways to celebrate father’s day.

Multi-generational Gathering

Father’s day is a good time of the year, you can’t guarantee the weather but there is a good chance it will be dry; if not hot and sunny.

That’s picnic time! It doesn’t matter how old the family is. Get everyone together at one of your favorite family places. Just bring some food, drink, and a frisbee!

There is no agenda, the gift is simply time. One of the best ways to celebrate father’s day is to create new memories; this will do just that.

Go Wild

If money is less of an issue, and your dad has always wanted to fly a plane, jump out of one, or race go-karts; then now is the time.

Find a place near you that offers the service you need and book your dad in. Ideally, you should join him; you’ll certainly never forget this bonding moment.

Start A New Regime

Take a leaf out of the Fit Father’s and get active with your dad. Sign up with FF30X for hundreds of ideas regarding how to get going with a new fitness plan.

Then commit to starting it on Father’s day; with your dad. Getting in better shape together will keep you motivated, create a bonding experience and keep your dad around for longer.

If you’re not quite ready to be this active, commit to starting after father’s day and cook him a healthy meal. Again, get all the family involved to make it a really memorable occasion.

The bonus is your dad will realize it’s possible to enjoy healthy food!

Make Him A Kid Again

Do you remember those carefree childhood days? I certainly do, my children demonstrate it all the time; a complete lack of awareness of anything other than what they want to do.

Believe it or not you and your dad could do with a day just like that. Raid your children’s cupboards or pick up a few toys; such as remote control cars and helicopters.

Then spend the day playing. Your dad may be reluctant at first but he’ll soon get into the swing of it!

Paintballing

There aren’t many things that get the blood pumping as much as hiding in the trees, dodging paintballs and trying to get the enemy’s flag.

Providing your dad is still mobile enough, show him the time of his life by signing up for paintballing.

You might just get hooked!

If your dad is less mobile or adverse to paintballs, or you have younger children, then you can always try laser tag. All the fun, just not as painful!

Photo Session

I’ve already said it, bonding and creating memories are really the best ways to celebrate father’s day.

That’s why booking a family photo session can be a great idea. You can always take him, (or let him take you), for a nice meal afterward.

It could even become a tradition!

The Old Coupon Book

This is a time-honored way of avoiding the expense of a present while showing your dad you do appreciate him.

Try to make each voucher or coupon something that your dad would enjoy doing with you; then he can cash them in whenever he wants.

Enjoy A Film Day

Give your dad a day off and let him have the remote control. This is particularly relevant if you have young children.

For one day make sure that he doesn’t have to do anything!

It doesn’t have to be his favorite films back to back; you could play some games or just have old fashioned family time. Board games or computer games are fine as long as everyone can join in.

Go to the Game

If your dad is a sports fan then what better way to celebrate father’s day than to take him to a game?

Even better if his favorite team is actually playing!

Just make sure he doesn’t have to pay for anything on the day.

Write A Poem

It can be difficult to express the emotions you feel for your dad; especially face to face.

But you don’t need to and you don’t need to be a wordsmith to create a beautiful poem. You just need to write from the heart.

You can read the poem or simply give it to your dad; but whichever you do you can be sure your dad will treasure it forever.

The Party

What could be better than inviting your friends and their families over for a party or even a barbeque?

The children can play together giving dad much needed adult time. This is an excellent way for your dad to feel really special while having a great night!

Join Us

You can always join us at the FF30X for inspiration regarding losing weight, building muscle, eating healthier or simply the best father’s day gift ideas.

In fact, create a membership for your dad; it will give him the support he needs and deserves; no matter what he wants to achieve. He’ll always have you to thank for that.

Summing Up The Best Ways To Celebrate Father’s Day

Time is the greatest gift of all. Simply creating memories and bonding will probably make your father much happier than any expensive gift. Of course, he’s not going to say no the drone or the new 50-inch television!

But, most importantly you need to put some thought into your gift. It doesn’t matter if you have one dad or a dad and a stepdad, or any other family situation. Providing you think about the best way to spend time with your dad you are guaranteed to give him a father’s day to remember; for the right reasons!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on conditioning workouts.

It pays to have a strategy in place to boost motivation when weight loss or muscle gain is your goal. Successes and rewards are subjective, but when you’ve achieved certain milestones during your healthy lifestyle journey, reward success! It can pay off big time.

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When you were a child time was limitless; in fact you wanted it to pass to help you reach a certain height or age.

But you didn’t know than that just 30 years later you’d be desperate to find more time.

The reason is simple; you get up, get ready and get to work. You work long hours without a proper break and even bring your work home.

Despite this dedication there still aren’t enough hours in the day to see friends, date, start a family or even take up a hobby.

Digital technology is supposed to have made it easier. Yes, it offers time saving apps; but it also allows you to procrastinate talking to your social media friends.

While having a clone version of yourself might give you the time you need, it’s not really an option yet.

Fortunately there is a way in which you can find more time for the things you want to do.

Discover How To Save Time

Adopt the following tips and you’ll soon realize how easy it is to find more time!

Simplify Decisions

Do you know how much time you waste daily on simple decisions? If you worked it out you’d be surprised at just how big a number it is.

It’s time to take a leaf out of Barack Obama’s book. As he said to Vanity Fair “You’ll see I wear only gray or blue suits,”

He doesn’t have to think about this simple decision; he just puts his suit on.

Apply this attitude to your work wear and your breakfast for just one day and see how much quicker you get ready in the morning.

The same is true throughout the day. Simplify, or if possible, eliminate the small decisions you have to make every day by having a stock solution.

Take The Challenge First

If you leave the most difficult task to the end of the day you are more likely to procrastinate and waste time.

Spend 5 minutes reviewing the items you need to do then pick the most difficult and get started. Not only will this help to focus you, it is also possible to set a time limit on the activity. This will force you to get it done.

Skip Meetings

Take a look at how many meetings you hold or attend per day. Then remove yourself from any that you are not vitally needed at.

You should be able to at least halve the number of meetings you attend.

Create A Schedule

It is important to schedule yourself some personal time to handle bills or other personal matters. This can be done during the day eliminating the issue from your evening time.

Turn It Off

Digital communication is great, but the average employee checks their email 36 times an hour. That’s a lot of wasted time.

Get in the habit of switching off your digital devices and only turning them on at set times during the day.

You won’t miss anything important but you will be more productive with the time you have.

In addition when you do stop to check emails; deal with them straight away. You are simply wasting time reading them only to deal with them later.

Embrace Technology

This may sound funny after the previous tip but technology can help you. For instance, when you’re waiting on hold use a Bluetooth headset, you can keep working while you wait.

Learn The Methods That Help You Find More Time

Of course the tips that help you find more time re only part of the solution. You also need to adopt a new approach to various situations in your daily life.

Apply these methods to help you find more time and actually start enjoying life.

Delegation

You’re the boss! Do you really need to be doing all the tasks that you do? Letting go and trusting someone else to do a task that you currently do is hard. You probably don’t believe they can do it as well as you.

Truth is you won’t know until you try. Delegate your tasks and free your time up. Your employees will welcome the extra responsibility and the opportunity to feel that they are valued.

Learn To Say No

You cannot do everything. If you want to find more time to pursue your own activities then you need to learn when to say no.

Only say yes to the things that have to be done by you or that you are interested in. As difficult as it is, once you start saying no you’ll find it gets much easier!

Exercising Helps

Adding exercise to your day doesn’t need to take more time away. You can exercise while looking through a business plan or reading the minutes from a meeting that you didn’t attend.

However, exercise has been shown to improve focus and increase your energy levels. This means you’ll actually be able to achieve more.

Of course, it also helps you to stay healthy and enjoy the time you have.

Limit Work Hours

In the same vein you need to decide on a start and stop time for work. Achieving your best performance is actually reliant on having downtime.

This helps you to focus more when you are working and will ensure you find more time for other activities.

By adopting more proactive methods of working and avoiding the procrastination you’ll be able to fit your current workload into a standard working day; allowing you time after 6pm to do your own thing.

If evening work is really necessary then limit it to one, or at the most two, evenings per week.

Using The Time You’ve Found

Now that you’ve implemented these tips and methods you’ll be wondering what to do with the time you’ve discovered!

The answer to this is easy:

• Exercise

Join the Fit Father’s and learn about how to exercise in less than 30 minutes per day. It will improve your fitness, health and outlook on life.

It’s also a great way to start the day and get you focused for the tasks ahead!

• See Family & Friends

The purpose of finding more time is to be able to spend it with those that are important to you. There is little point in having a successful career or business if you can’t enjoy the spoils.

Dedicate some of the time you’ve found to see your friends and family; you just need to learn to relax and enjoy yourself.

• Take Up A Hobby

You don’t need to take up knitting or stamp collecting. Find something you enjoy doing; even if it is an adrenaline fueled sport.

Then commit to doing it at least once a week. It will be fun and the anticipation of doing it every week will actually help you to focus when you’re working!

The Bottom Line

There is enough time! All you have to do is change the way you use your current time and find more time available.

These tips can help you to achieve your goal.

Then join the Fit Father Project and start improving your fitness. Not only will it benefit your health it will make you feel like a new man!

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to find more time.

Did you know that heart disease is responsible for 1 in 4 male deaths in America? In fact, many fatalities are not even preceded by symptoms. Getting healthy is one way to reduce your risk of this surprise killer; it’s time to make this a priority.

The main risk factors associated with heart disease are high LDL cholesterol, smoking, and high blood pressure. Half of Americans are reported to be afflicted by at least one of these issues.

There are two types of cholesterol and LDL is not the good one. It builds up on the inside of your artery walls, reducing blood flow.

This increases blood pressure and reduces supplies of this valuable resource to your organs.

There are many things that can affect your level of LDL cholesterol, including diet, exercise, and your gender. Getting healthy is one of the best steps you can take to reduce your risk of falling victim to this dangerous disease.

As your diet is such a big part of getting healthy I would recommend taking a look at our free 1-day meal plan. Better still, try it and see how much better you feel in just one day!

Step 1 – Visualize Your Goal

The facts above are horrifying and should be enough to motivate you into doing something about your health. After all, most men don’t want to die young. But it can be hard to relate your current state of health with the thought of dying prematurely.

This is why most men suddenly feel the urge to learn about getting healthy once they have a specific reason. This could be an impending special occasion or a natural desire to see your children growing up.

Whatever it is, you need to know that you are not alone. Everyone here at the Fit Father Project has experienced the same emotions and has, or is, successfully changing their lifestyles to ensure they are getting healthy.

You can achieve the same goal but you need to visualize why you want to do this. Focus on your why on the tough days to help get you free. You can even get help from our guide to staying motivated when working out.

Step 2 – Start Eating Healthily

Acknowledging that you need to do something about your lifestyle is the best possible first step. The next is to look at your diet.

The Fit father 1-day meal plan will give you a taste of how it is possible to enjoy your food and still eat healthily.

There are many other suggestions that can help you start to eat healthily and plenty of members who are eager to assist you on the right path.

The key things to remember when looking at your diet are:

• Avoid processed foods.
• Manage your calorie intake, 300 – 500 less than your required intake will help weight loss.
• Balance 35% protein with 40% carbohydrates and 25% fat to keep your body healthy.
• Keep the meals simple.
• Prepare them in advance.
• Don’t feel bad about slipping up; simply start again.

Step 3 – Physical Activity is Essential

Of course, while a balanced diet is essential to help you with getting healthy, it is also important to start exercising.  Exercise provides a huge range of health benefits but is also good for boosting your confidence which can help you to stay healthy.

In fact, any kind of movement which elevates the heart rate will increase the flow of blood around the body, improving the level of nutrients received by your organs.  This will help to build muscle and reduce fat; positive steps towards your goal of getting healthy.

You should start with simple exercises such as walking. These can help you to build a habit which will ensure you keep exercising.

Then progress to formal activities such as running and HIIT. At this point, you can try the Fit Father 24-min workout to test your prowess and really improve your routine.

Step 4 – Vary Your Routine

Exercising regularly is great and an important part of getting healthy. However, exercising the same muscle groups day after day is not the best approach; this is one time when variety is essential to maintain your results.

It is recommended that you allow 48 hours between exercises for the same muscle groups. This gives them time to heal and grow.

To get the most out of your routine it is advisable to undertake 3 full body workouts per week. These can be completed on alternate days with ‘rest’ days in between. You can see how to complete these workouts here.

Step 5 – Don’t Underestimate the Power of Sleep

On a cold morning, it is virtually impossible to drag yourself out of bed just to start training. It can be hard enough to get up in time for work!

The good news is that sleep is actually an important part of getting healthy.

When you sleep, your hormones balance and help your body to heal.

This is essential to ensure you are in peak physical condition when you need to be.

It is recommended that you sleep for a minimum of 7 hours every night. If you are not getting this already, start now. You might be amazed at the difference it will make.

Step 6 – Keep Hydrated

It seems fairly obvious, but water is one of your best friends. Whether exercising or sitting at your desk, your body is made up of approximately 60% water. This is lost through natural chemical processes and sweating while exercising.

It is important to replace this to allow your body to function efficiently. Drinking water is the easiest way to achieve hydration but you can also gain water from the food you eat, particularly fruits and vegetables.

You should always hydrate before you start exercising to ensuring you're getting healthy and are ready to give 100% to your exercise routine.

Step 7 – Track Your Activity

Long-term commitment to getting healthy can be difficult. There will always be times when you can’t stick to your schedule or you start to think of excuses not to exercise. However, these times are actually very easy to avoid!

Start by logging your activity schedule. You should include what you intend to do and what you actually do.

The difference is noticeable, which will help to ensure you stick to your schedule. Being held accountable, even if just to yourself, can help you stick to a routine and start really getting healthy.

Summary

7 simple steps are all it takes to start getting healthy. You will notice the difference in how you feel and even how you look.

But, the most important thing to remember is that there is all the support and advice you need at your fingertips.

The Fit father Project has plenty of people who have achieved success through their routines and will happily offer advice and support to ensure you achieve your goals.

It doesn’t matter whether you simply want to try the 1-day meal plan and the 24-minute workout for the sake of curiosity or if you have much larger aims. We are all here to help and look forward to you sharing your success.

You can start getting healthy today and inspire others to follow your example, just share your results with us and everyone else you know.

Your new friend & health coach,

Stuart Carter
Head Training Staff, The Fit Father Project
Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on getting healthy.