The simple fact is that everyone is different; you need to choose the time that suits your lifestyle best.

BUT there are several good reasons why it is better that you develop a good morning routine:

• Productivity

It’s no secret that some of the most famous people in the world get up at the crack of dawn to workout.

They’re not superhuman. They simply appreciate that exercise fires up your system and gets you ready for the day.

It simply gives you the time to focus on the day ahead. This allows you to prioritize tasks instead of just diving in.

• Metabolism

Exercising before breakfast boosts your metabolic rate. This continues throughout the day giving you more energy and better fat burning abilities.

This can also reduce the likelihood of a mid afternoon energy loss.

• Mindset

Your world is busy. You’re up and out, ready to work and committed to working hard all day. But you don’t get time to pause and clear your mind.

Exercise first thing in the morning gives you that opportunity.

Your mind is clear and you feel positive. This will help you to make the right choices regarding food and start losing that excess weight. It’s not as difficult as you think!

• Time Constraints

Your day probably fills up pretty quick. Between work and family you have very little time for yourself.

This means the intention to exercise is often as close as you get.

Do your exercise fist thing in the morning and you’ll never miss a day; it’s the one tile you have time for it!

• Peace

It is easy to get swept up in the emotions and tasks of each day. But, if you exercise first thing this will allow you to start the day with a calm mind. This can be very beneficial when dealing with the stress of an average day.

Discover the Morning Routine Used By Famous People

You are not alone! We are here at the Fit Father Project to help you develop your morning workout, finding the right workout, learning how to squat or even just for support.

But it’s not just us. Take a look at what some of these famous people do first thing in the morning:

• Richard Branson swims the parameter of his island every morning; then kite surfs before having a game of tennis. His start time is sunrise.
• Jack Dorsey, co-founder of Twitter and Square is up at 5.30am to meditate and jog for 6 miles.
• Barack Obama does weights and cardio every morning starting at 6.45am.

The point is not that they are all successful. It is that they make the effort to get up and stick to a routine every morning. A great morning routine is one thing that all successful people have in common.

Morning rituals are necessary to make the most of your life and to improve your health. If they can find the time to do it then so can you!

Tips To Get Your Morning Routine Going

Of course, intention and even motivation is fantastic. But that’s not actually going to get you out of bed in the morning and get your morning routine going properly.

Fortunately your friends here at the Fit Father Project are here to help! Try these tips to help you get your morning routine started:

• Plan the night before

Don’t just crash in front of the television in the evening. This is the time to consider your morning routine and make a plan.

Use the Fit Father site to select a nutritious breakfast and decide what type of workout suits you.

Set out your clothes ready, have your water bottle ready or even your smoothie. The more you plan and organize your morning routine before you go to bed the easier it will be to do it.

Put simply you won’t have to think about it, you’ll just have to be like Nike and “Just Do It”!

• Incentives

All the planning in the world is useless if you can’t physically get out of your warm bed.

Set your alarm and throw the covers back as soon as it goes off. This will help to force you out of bed.

Put a picture by your bed of the man you want to be, the woman you want to attract or even one of the worst aspects of your current body.

This should give you the push to get out of bed and get started on your morning routine.

• Go to bed earlier

Sleep is very important. You should get between 6 and 8 hours every night.

But this shouldn’t be an excuse not to get up in the morning. Simply start going to bed half an hour earlier.

This will give you half an hour in the morning to exercise as part of your new morning routine.

• Start Simple

Don’t think that your new routine will allow you to run a marathon in the first week!

Start slow; small steps are the best way of making permanent changes in your life.

To start just get your workout gear on and go through the rest of your morning routine. You’ll soon find that you’re actually doing the exercise part; you feel a little silly otherwise!

• Accountability

The Fit Father’s are here to support you but they can also make you accountable.

Join us today and commit to sharing your morning routine and your success. Having to report back on your activities will make you much more likely to do them!

• Leave digital behind

It is important that the first part of your morning routine does not involve your cell phone or computer.

Leave your emails and other social media accounts alone until you have completed your morning routines. Whatever it is it can wait and you need this time to get your mind right for the day.

The combination of exercise and a morning routine which allows you to clear your mind will help you to achieve your weight loss goals and become more productive in your daily activities.

Developing The Morning Routine Habit For The Long Term

The secret to developing a habit is to keep repeating the same activity. In fact it is the first few weeks that are critical to getting the habit established.

This is also the toughest part of getting a morning routine established.

There are several things that can help you to get the habit established and keep it going for the long term:

• Make it fun

The key to successfully establish a morning routine as a habit is to undertake activities which you enjoy. Don’t try to commit to a 30 minute run every morning if you hate running.

Any activity that gets your heart pumping is good for you. Choose one you like.

Ideally choose several activities and mix them up; this will help your habit to stay fun.

• Wake up Early at the weekends

If you commit to waking up early during the week then you need to wake up within an hour of that tie at the weekends; this will help you to build the habit.

If you don’t, Monday mornings will be very hard.

• Planning

As already mentioned planning is the biggest aid. By not having to think about your routine you can just do it and develop the habit. You’ll be surprised at how quickly this develops.

• Set a Goal

If you need a little inspiration to keep you going then set yourself a goal. It might be to lose 20 pounds, to complete a marathon or simply to beat your own time.

Whatever it is having an aim will push you out of the bed and that’s the hardest step.

• Reward yourself

Finally don’t forget to reward yourself! You’re changing your habits and feeling the benefits in your health and productivity.

Give yourself a reward but not one that disrupts your morning routine or your weight loss goals!

Summing It Up

All you need to do to build a morning routine is to change your current habits.

This is hard at first but with determination, these tips and the support of The Fit Father Project you can achieve it.

Start today and feel yourself becoming the man 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.

If you want a complete health & wellness package ‘For Life' – designed especially for you as a busy man…

Then I’d recommend you take a look at our Fit Father For Life Membership.

Inside the membership, you'll have FULL access to:

• FF30X Phase #2.
• FF30X Phase #3.
• Old School Muscle.
• Old School Muscle Phase #2 – Available Q3 2018.
• ‘Total Body Tune-Up' Flexibility Program.
• The Travel Fit Program.
• The ‘Accelerate' Bonus Package.
• …And… EVERY program we produce.

See for yourself how these programs have helped men just like you achieve and maintain results and live a healthier and happier life.

 

*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 your best morning routine.

When you first start a weight loss regimen, it's common to see rapid weight loss. Your body is adjusting to a new routine and to a different caloric intake.

But after a few weeks, many people experience a slow-down in pounds lost.

This is called a weight loss plateau.

Weight loss plateaus are very frustrating, especially for those who have been steadfast in their workout and dieting.

You start to think to yourself, “Is what I'm doing not enough? Why won't these last 5 pounds come off?”

It's easy to become resentful and quit the weight loss process altogether.

But there are four core steps you can take if you need to know how to break your weight loss plateau.

Read on to learn more!

How to Change Your Life for the Better, Now and Forever. By Chris Brown, Writer and Content Manager, The Fit Father Project

Imagine for a moment that you find a golden lamp, rub it, and out pops a genie. The genie’s magical powers allow you to pause time and rewire your own brain. Suddenly, you have to ability to give yourself a healthy eating habit, add and remove words from your vocabulary, enhance your mathematical skills, or increase/decrease your libido.

What would change about your own personality?

The most ridiculous part of this exercise that we don’t need a magical genie to change the way we think about things.

As humans living in the modern world, we have a treasure trove of tools and information always available at our fingertips. We have the capability of transforming our own personality and skill-set to whatever we want.

Modern science has uncovered a tremendous amount of information about the our bodies. What scientists have discovered is that our bodies are nothing more than meat machines. The machine is built of the mind and the body, and they both require very specific nutritional needs to function properly. If these needs aren’t met, things start breaking down.

The Core of the Strategy is Having Positive Mindset

To change your life for the better, and more importantly, for the long term, it is absolutely essential to build a good foundation of having a positive mindset. Negativity generates unexpected reactions and bad decisions. A positive personality attracts and inspires others to aid you with your cause. A positive personality entices you to be more productive and it helps you think more clearly.

A positive foundation is how we build long term personality changes that influence the external world. A positive mindset is the over-arching strategy. All techniques used to change your life for the better should revolve around a positive mindset.

Techniques to Develop a Positive Mindset

• Love the morning – Start the day with things you really enjoy doing. Become a morning person and begin each day with a positive mindset. Don’t grumble; be happy that it’s morning.
• Get plenty of sleep – Do whatever it takes to get in bed at a reasonable time. Cut your hobbies in half, cut tv in half, just make sure you’re getting enough sleep.
• Eat healthy – Everything about your diet influences the mind; gut bacteria, blood sugar, blood pressure, and inflammation can destroy a positive attitude in the blink of an eye.
• Be more active – Your body performs better when it’s fast, strong, and flexible. Working out regularly should be a part of everyone's schedule.
• Build positivity into your personality – Develop certain styles, tones, and mantras that influence positivity into your life.

Small Changes, Big Moments to Change Your Life for the Better

Growth happens bit by bit, moment by moment. Every instance is a new opportunity to develop a positive mindset. Being cynical about your own life is never beneficial. Use each moment to grow as a man.

In the book What to Say When You Talk to Yourself, Helmstetter claims that 75 percent of our mental programming is negative. This has a tremendous effect on lives. Words control not just our own emotions, but the emotions of those around us. Our tone and subconsciousness queues develop a feedback loop with other people in the room. Our thoughts obviously impact our behavior, which can effect our tone and subconscious queues, even if we’re trying to control them.

Controlling your own thoughts takes practice. Meditation can help, but positive habits are built by consistent behavior. Try making these small changes:

• Write things down – Forgetting things can tip the negative dominoes. Being more organized opens up wasted time.
• Work on multiple projects every day – Always have tasks that need to be completed today, this week, in month from now, and years from now. Rotate through the tasks each day, appropriating the dedicated time for each task by prioritizing their importance.
• Drop the bad habits – Get rid of the negative influences.
• Find what works for you

Fitness is No Joke

Being fit has a tremendous impact on one’s life. A healthy diet provides the nutrients necessary for hormonal and chemical balances. A fit body not only works better, but it’s attractive to others. Being fit also help reduce illness and injuries, and it improves your chances of living a long life.

Working out releases endorphines, which can put us in a great mood. The sense of accomplishment doesn’t hurt either. There are several scientific studies that demonstrate the benefits. One 2012 study found that people who were physically active had more pleasant feelings than those who weren’t.

“Our results suggest that not only are there chronic benefits of physical activity, but there are discrete benefits as well. Doing more exercise than you typically do can give you a burst of pleasant-activated feelings. So today, if you want a boost, go do some moderate-to-vigorous intensity exercise.”

Confidence is a Bonus

Having a positive attitude and fit body opens the door to a secret weapon. Being strong, flexible, and attractive naturally increases one’s confidence. Being confident can help you accomplish anything.

Preparation builds success, and success builds confidence. Confidence builds ambition and progress. Over time one's self image can dramatically transform.

Grit – The Key to Endurance

Grit is the ability maintain composure and positivity in precarious situations. Part stubbornness, part toughness, and part determination, grit is what divides the exceptional from the average.

Grit is not something one can easily obtain by choice, but something earned through experience. Everyone must go through trials and tribulations. These defining moments in our lives are the only opportunities to develop grit.

You have to practice not giving up, to get better at not giving up.

Difficult physical experiences a great ways to develop one’s grit. Running a marathon, climbing a mountain, or just committing to tough workout regiment will all undoubtedly present a moment(s) where one can develop more grit. The moments right before giving in. When you start thinking about ways to get out. When you imagine the conversations you'll have explaining why you quit. To develop grip, you have to find a way to push through during those moments. Don't give up, keep moving forward.

In Closing

Taking control of your life is always within reach. Your own destiny really can be chosen, but only if you put in the effort to make the necessary changes.

To change your life for the better, build a positive mindset as a foundational strategy. Start the day out right, be more organized, and maintain a healthy body.

Stick with the positive habits by building grit over time. One great way to get started is to commit to a fitness plan. We offer a regiment that’s designed for busy fathers. After you have finished phase 3 of FF30X, sign up for Fit Father for Life to access the entire library and continue your journey to change your life for the better.

*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.

Sadly, the fact is that obesity rates are rising, and the number of people failing to achieve their goals is increasing.

The problem is that it can be difficult to lose weight. Fortunately there’s a solution and its right here!

Understanding the Problem of Losing Weight

I’m sure you’re trying hard. You have probably already looked at our 24-minute workout and adapted your menu according to our free 1-day meal plan.

You’ll almost certainly have made a good start, but many people hit a plateau. Suddenly the things that you’ve been doing are not working.

The problem isn’t what you’re doing; it’s the weight loss goals you're setting.

Let’s look at an example:

• You’re invited to a wedding, school reunion or even a luxury holiday. Of course you’re suddenly aware that you need to drop a few pounds. You set yourself a goal of 10 pounds.
• You start exercising, perhaps using the 24-minute workout. You also start eating healthier.
• The first week you lose 2 pounds!
• The second week you lose none.

The reason is simple; your weight loss goal is too vague.

The Rule of 3

All you need to do is write down what you want to accomplish this year, what you wish to achieve this week, and what you intend to do today.

This is great because it focuses your mind on just a few tasks. You could make your 3 weight loss goals:

1. Lose 20 pounds this year.
2. Drop 3 pounds this week.
3. Get rid of ½ pound today.

But! You’re goal is still too vague. How do you know when you’ve lost ½ pound?

More importantly this type of approach can actually leave you feeling disappointed and ready to give up. For example, if you set a goal to lift 100 pounds, then try and can’t, you’re not going to feel good.

The more you try and fail, the more likely you are to give up. You need to adopt the process goal approach instead.

Redefining The Goal To Lose Weight

This is where it is necessary to redefine the goal. No longer should you look at what you hope to achieve. Instead, consider the process of achieving that goal.

Benjamin Franklin once said “Watch the pennies and the dollars will take care of themselves.”

This actually sums up the principle of a process goal. You need to focus on the small details.

The end target will remain the same, but you’ll get there much faster, as you’ll be making positive steps every day.

How To Apply Process Goals To Help You Lose Weight

Create weight loss goals that are attainable. But you also need to know exactly what's needed to reach these goals.

Again, it’s better to use an example:

Your goal is to lose ½ pound a day.

• To achieve this you’ll need to plan in advance what food you will be eating that day.

In fact, you can use our meal planning guide to help you plan your meals for the week. This will ensure you eat healthy, and don’t over consume calories.

• Set an exercise schedule. You can opt for the 24-minute workout once a day, or simply walk briskly around the block for 30 minutes.

The activity you choose should reflect your fitness level and be something you enjoy.

• Schedule your day. Put a time in your diary when you will exercise. You can even schedule your meal times; if this helps.

Instead of having a goal you have actions that need to be undertaken. You no longer need to think about losing ½ pound.

All you need to do is complete the actions you have set yourself!

Your focus is no longer on how a goal can be achieved, you’ll simply be completing the tasks you’ve set yourself and achieving your goals; potentially faster than you had hoped.

Applying Process Goals To Life

This is not something that you need to reserve for the big goals in life. You can use process goals in every aspect of your life.

The fact that you are making something actionable gives you something to do, rather than a vague concept.

At work, instead of having a goal to write a specific report you can tell yourself that you’ll write the report for 90 minutes. If you don’t finish the report in this time then you can schedule it in for another day.

In this way you’ll get through your work faster as you’ll be focused on each item for a short time.

You will also find it easy to tackle the jobs that take you out of your comfort zone as you can schedule yourself a short space of time to look at it each day.

The fact that you’re scheduling and committing to regularly completing an activity will ensure your weight loss, or any other goal, is achieved.

Don’t Get Complacent

Undertaking a 1-day meal plan will help you to achieve your weight loss goal. But, you know if you only do it for one day it’s not going to make a great difference.

In the same way you need to apply the process goals throughout your life. Losing weight successfully, keeping it off and improving your fitness requires you to complete process goals every day.

If you reach your weight loss target and stop the process goals there is a good possibility that the weight will start to return. Don’t give up on the process just because you’ve reached your goal!

The fact that you’ve reached your goal shows that the process works. You need to continue it to continue your success.

So the next time you’re facing a difficult challenge, whether you trying new weight loss goals, or want to get that promotion; focus on the process.

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.

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.

But according to a survey, more than 80% of men talk negatively about their own appearance, more than 38% of men would give up a year of life to achieve the perfect body, and more than 63% of men think they aren't muscular enough.

When it comes to the way you look, everyone is sensitive.

Male or female, old or young, we all have parts of our body that we wish were different.

Especially at this time in your life — when you have a spouse, children, an important job, and seemingly no time for yourself — it can be extremely challenging to see the best in yourself.

After coaching thousands of men in health and fitness, we know that it can take a while to come to accept yourself again. But when you do, it is worth it.

Check out our video below for some nuggets of wisdom that we've come across over the years.

Craig is one of our superstar students. I was lucky enough to catch up with him recently to find out where his journey started, what he's doing now, and where he plans to go in the future.

Read on to see how Craig went from a 306 lb self-confessed ‘Couch potato' to 109 lbs lighter and running his first 5km race, in less than 6 months.

Craig's story – Couch potato to 5km finisher in 6 months

Craig and I began our conversation with his mother's recollection of first grade, when he had his tonsils removed.

From 1st grade onward, Craig consistently gained weight and sadly his mindset became that he was fat and that was it.

Whether he was 20, 50 or even 100 lb overweight, it didn't matter. He had come to accept that that was just him.

Although Craig never ate breakfast, he would basically eat whatever he wanted for lunch and dinner.

The biggest issue with his eating was evening snacking when he would eat ice-cream, chips, cookies and the like.

He would also never drink water, but would instead drink regular soda drinks at lunch, dinner, supper and throughout the evening.

He would never do exercise and says he was the epitome of a couch potato. He would get in after school and just sit in front of the TV for the rest of the day.

In the early 2000's, Craig did have some weight loss success on the body-for-life program, losing 45 lbs over the 12-week course.

However, due to his grandfather passing away, he came off the program and never got back into the swing of things. The result was a 65 lb weight gain and a drop back past square one.

Craig continued to gain weight at around 5-10 lbs each year until he had finally had enough.

How Craig Found The Fit Father Project

In April 2017, Craig was at 306 lbs and was at his heaviest ever. Following a trip to his Doctor, he saw our Facebook ad and decided to get our 1-Day meal plan.

Throughout May and June 2017, Craig lost 15 lbs using just the information provided with the meal plan.

After reading more information about our full FF30X program, Craig knew it was sustainable and not a fad.

Having had friends try other plans that required the purchase of additional meals or products, he knew that FF30X was something different.

During our famous yearly ‘Father's Day Fire Sale', Craig knew this was the time to go all in, so he officially joined the FF30X program on July 12th, 2017 at 291 lbs.

Craig's Achievements With The FFP

Craig found a clearing in his schedule, following some trips away that he knew would not allow him his best start, and buckled down on the 30-Day FF30X plan.

Craig didn't want to expect too much from himself initially, so he set his goals to be spurred on by his results.

Initially, Craig didn't have and still doesn't have a weight goal in mind. He is learning more about his body at this point and is happy to see what can happen as he continues his new healthier lifestyle.

On 30th August 2017, just 3 months after using the Fit Father Project principles, Craig hit his first milestone by achieving a total of 50 lbs weight loss!

You can see how excited he was from his Facebook post, below.

Following this, Craig continued to blaze a trail and on 3rd and 4th October 2017, he posted these little gems for us all to see. 70 lbs of weight loss in less than 5 months!

As you know, Craig didn't stop there, and on 12th December 2017, he had lost over 100 lbs in weight!

A Shift In Mindset

During the 2017 holiday season, Craig visited home and wanted to be able to enjoy all the homemade tasty treats that families tend to prepare.

This time around though, there was something different.

Craig knew he had had a positive mindset shift and wasn't worried about falling off the plan.

He knew that once the holidays were over, he would be back to eating healthy and exercising as planned.

Although he can't quite pinpoint when or why the mindset shift happened, he recognizes that the support and regular information from the Fit Father team and his fellow FFP ‘Brothers', has made it easier for him to continue the program and stay on track.

The Big Changes In Craig's Life With FFP

Craig has got to the point where the habits he has learned through the Fit Father Project have created a healthier lifestyle for him.

When he wakes, he rehydrates with 16-32ozs of water, followed by some stretches. He continues to drink water throughout the day and has not drunk soda since starting the plan.

He finds his fasting days much easier now too, making sure he doesn't have food in the office, so there are no temptations.

Generally, Craig gets his workout in, in the evening when the gym is a bit more empty.

This is a big change from his ‘couch potato' days.

One of the biggest changes is in his sleep schedule, where Craig says he is now making sure to get 7 hours of sleep every night. Before, he was rarely getting more than 6 hours.

So what now for Craig?

As Craig hit 2 huge goals in quick succession, which were losing 100 lbs, and getting below 200 lbs, he wants to remain consistent with his new healthier lifestyle.

Craig has also continued to run since completing a 5km race and hopes to keep this going.

His next weight goal is to get to 180 lbs and then see how things are going.

Summary: What lessons can you learn from Craig?

• Lesson #1: You can start to get great results using just our free resources. Like Craig did, you can learn about healthy eating and how to prepare amazing meals from our 1-Day Meal Plan. You can also start an exercise regime with our fantastic 24-Minute Fat Burning Workout.

• Lesson #2: There is more to weight loss than just healthy eating and exercise. As you've seen from Craig's story; sleep, hydration, and mindset are also factors that you need to consider when trying to lose weight. Our FF30X program covers all of these areas in detail.

• Lesson #3: FF30X is not a diet, it's a lifestyle change for the long-term. We don't advocate going on a diet, as diets tend to have a timeframe attached to them. FF30X was built to teach you the habits that you can use for long-term, sustainable weight loss, and good health.

• Lesson #4: It is possible to lose weight, even if you've struggled before. One of the biggest lessons you can learn from Craig is that you can lose weight, no matter what you've tried before, or what shape you're in now. Craig was over 300 lbs and did no exercise. He's now under 200 lbs and running 5km races!

• Lesson #5: Consistency is key. This is the habit of all habits. Remaining consistent, no matter what! If you can take the basics of a healthy lifestyle and do them on a consistent basis, you will be surprised at how quickly your life can change for the better.

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 a case study of what Craig has achieved.

This is Brian's story… from “Fat Dad” to the best shape he's been in over 20 years.

Brian's Journey – The path from 362 lbs to 253 lbs

Like many guys, Brian was an active athlete back in his high school days. Brian played basketball for the Junior Varsity and Varsity teams.

Between his 2 hours of practice after school (followed by another 2 hours practice later in the evening_ meant Brian could eat pretty much anything and still remain at his ‘skinny' 170lbs at 6'4″.

After High School, Brian found that he quickly became much less active. After Brian got married at age 23, his activity levels reduced to pretty much nothing and his weight slowly increased to 250 lbs.

This is when things started to slip.

When Brian's wife fell pregnant with twins, he found himself plagued with food cravings. While his wife was craving salads from Outback and ordering a full meal, Brian was polishing off the leftover servings of Steak and Potatoes.

At 28 years old, Brian was diagnosed with high blood pressure, which he needed to start taking regular medication to control.

His weight continued to rise throughout his twenties until, in his mid-thirties, Brian found himself tipping the 300 lb mark on the scale.

At this point, Brian knew he needed to lose weight. He tried a number of weight loss methods, including Forskolin and other dietary supplements and pills.

Unfortunately, none of these methods worked. And after a couple more years, Brian's weight had crept up to 340 lbs.

That was the moment Brian realized that getting more active and watching what he ate was the only way to lose weight successfully. There were no shortcuts.

So, Brian started to exercise and eat better, and he ended up losing around 20 lbs in the process, getting down to 320 lbs.

However, with no real structure, accountability or support, he quickly slipped into old habits and his weight loss came to a screeching halt.

After falling back into his old bad habits, Brian's weight rose again.

Brian's Final Tipping Point

In January 2017, caused by a difficult family issue, Brian started to stress eat.

2-4 weeks of poor eating, massive amounts of stress and absolutely no exercise caused Brian to reach his highest weight of his life… 362 lbs.

This was Brian's “tipping point” and as he thought about his own future, he realized that if he continued down this path, he wouldn't live long enough to provide for his wife and kids and someday see his grandchildren.

Brian started searching online for an answer and it was there that he found the Fit Father Project.

Brian was skeptical at first but decided to provide his email address to receive the 1-Day Meal Plan. He started to use this and saw an instant improvement in his eating habits.

Along with getting the 1-Day Meal Plan, Brian also signed up to receive our free 24-minute fat burning workout.

With an improvement in his diet and a few days per week of exercise, Brian started to notice some weight loss success.

After using the free resources for around 3 weeks and successfully losing 20 lbs, Brian contacted Dr. Balduzzi and the FFP Team with some questions about the program. Here was his email to us below:

Having received Dr. Balduzzi's response, Brian decided fully commit and start the FF30X 30-Day Program to finally get his weight off.

The Start Of Brian's Fit Father Experience

Brian initially expected to lose around 15 lbs in the first 30 days of being on the FF30X Program.

Starting at 332.8 lbs on Day 1, Brian lost weight throughout the course ending phase #1 at 312.2 lbs. A loss of over 20 lbs.

The encouraging results were enough for Brian to stick to the plan and move onto Phase #2.

His goal was to lose a total of 50 lbs over the first year and then a further 50 lbs in year two.

On phase #2, Brian enjoyed the change up in workouts and the continued support via the program and the private Facebook group ‘The Brotherhood'.

It was at this point, seeing him become ‘obsessive' about his workouts and eating plan, that Brian's wife knew he would stick to the program long term.

He continued through the first month of Phase #2, losing a further 20 lbs in the process and firing himself up further as he stepped into month 2 of Phase #2.

This month also proved hugely successful, with Brian reaching 282.6 lbs. A truly fantastic weight loss of 50 lbs at the end of 90 days on our FF30X Program.

Since finishing the full 90 days of the core program, Brian has continued to use the habits he learned, to shed a further 59 lbs and get into much better shape and health.

He has added Tabata training into his routines, as well as additional core and ab exercises.

Brian sticks to similar meals each day, using the perfect plates method that is contained in the FF30X program.

He no longer drinks soda, but makes sure to drink water throughout the day… every day!

Brian has now been completely free from the blood pressure medication he was taking since age 28, for the past 3 months.

His blood work is showing much healthier levels of triglycerides, cholesterol and blood sugar, as you can see from Brian's update on the right.

He has also noticed a change in his own demeanor and as well as comments about his weight loss, he is also receiving comments about how he looks happier too.

Brian is an outstanding member of the Fit Father Project Brotherhood and has dedicated himself to the program and the principles we teach.

We are incredibly proud of this man.

I hope Brian's story has inspired you like it has inspired us.

SUMMARY: 5 Lessons We Love From Brian's Journey

• Lesson #1: It is so easy to gain weight if we're not careful. The pressures of work and raising a family make it very challenging to eat properly and exercise regularly – IF we don't have a structured system to help us do so.

• Lesson #2: There are no shortcuts. Fad diets. Weight loss pills. Gimmicky DVD workouts do not work. You need a simple, proven, and comprehensive system that covers: eating, exercise, motivation, and accountability.

• Lesson #3: Massive weight loss is very possible… and it happens in 1 pound increments. Brian did not set out to lose 100lbs. He started with the goal to lose his first 20… and then his next 20… and then his following 50.

• Lesson #4: It's never too late to turn your health around. Brian lost his 109lbs at 43 years young. And it's very possible that his weight loss actually granted Brian another 20+ years of life that he would have lost had he continued down the path he was heading.

• Lesson #5: Sometimes the best thing you can do is take a leap of faith. Had Brian not taken a chance and joined our Fit Father 30X Program, it's very likely that he'd still be over 300lbs today. Brian took action, stayed persistent, and was rewarded 100-fold for his efforts.

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 a case study of what Brian has achieved.

As you're thinking about your spouse, your family, your house, your job, your body, your happiness, you may start to feel as though things could be better.

While it's never healthy to be overly critical of yourself and your life, as no one's life is perfect, it IS a good idea to notice the things that you can change.

In this blog, you will find tips that will help you identify a lifestyle change that is worthwhile pursuing. You will also find tips to help this change truly stick.

Read on if you're ready to change a habit, revise your priorities, and kickstart your happiness.

Anyone who has tried to lose weight can tell you that the hardest part isn't starting the fitness journey– it's committing to it every single day.

That's why we compiled the key things you need to do to make sure that your weight loss goal is attainable and executable.

Remember, no matter how far you come, progress is progress.

Weight Loss Goal: Set Your Goalpost

First, you need to figure out how much weight you want to lose.

Tools like weight loss calculators can help you determine this.

With a weight loss calculator, you can set what your starting weight is, goal weight, and how active you're willing to be to lose the pounds.

Depending on what you select, your weight loss calculator will adjust the calories you need to cut and amount of time that it will take you to reach your weight loss goal.

Nifty, right?

Weight Loss Goal: Make Your Diet Plan

Once you know the calories you need to cut, it's time to make a plan.

Your diet is the most important part of a weight loss plan.

Without clean eating, all your exercising efforts are useless!

Start with our free 1-day meal plan.

This free 1-day meal plan provides you details into what you should eat for breakfast, lunch, dinner, and snacks.

This meal plan is easily customizable, so it accommodates for food preferences and potential allergies.

FREE 1-Day Weight Loss Meal Plan For Men 40+

Lose weight. Eat like a man. Enjoy your life. Over 55,000 men are using this.

Get yourself back into great shape - at any age the Fit Father way.

YES! GET MY FREE MEAL PLAN

Weight Loss Goal: Make Your Exercise Plan

Once you have your weight loss diet figured out, you will need to approach your exercise plan.

Everyone's body is different.

That's why we prefer different foods, and also why we prefer different exercises!

From natural strength to previous injuries, there are many reasons why we love or loathe cardio, weight training, etc.

But in order to lose weight, you will need to find an exercise method that you can stick to.

A good place to start is our 24-minute fat burning workout guide.

This workout is designed for busy men over 40 with the intent of reigniting your metabolism.

Only 24 minutes in length, even the busiest men can find time for this!

FREE 24-min Fat Burning Workout

All you need is 24 minutes + 10 feet floor space + 1 pair dumbbells

Get yourself back into great shape - at any age the Fit Father way.

GET MY FREE WORKOUT

Weight Loss Goal: Stay Accountable

It can be fun to plan your diet and exercise!

Many of us know that starting to achieve your weight loss goal isn't the hard part– committing to the lifestyle is what's difficult.

That's why you need a way to hold yourself accountable!

Try recording your goal weight on a calendar and writing in your exercise plan. That way, you should be seeing your plan in black and white every day.

Journaling in the morning or night is another way to keep yourself accountable. It also helps you to reflect on your progress.

One of the best ways we've found to keep ourselves accountable is to join a weight loss program like the FF30X.

FF30X is a 30-day fitness program that provides instruction on your eating and exercising on your journey.

But almost more importantly, the FF30X provides a community of fitness experts and fellow trainees who are going through the same journey.

THE 30-Day Health Program for Men 40+

Fit Father 30X is the world’s first sustainable weight loss plan for fathers.

Get yourself back into great shape - at any age the Fit Father way.

Learn MORE ABOUT FF30x

Conquer Your Weight Loss Goal for Good

Take back your health FOR GOOD this time!

Getting fit is definitely a challenge.

But if you truly want to take your health back, now is the time!

The longer you wait, the more you are risking.

With resources like the free 1-day meal plan, 24-minute fat burning workout and FF30X, you are more prepared than ever to conquer your weight loss goal.

Your friend in health,

Dr. Anthony Balduzzi, M.D. – Naturopathic Medicine, B.S. – Nutrition, B.S. – Neuroscience

Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped 10,000+ fathers lose 75,000+ lbs and rebuild lean muscle

 

*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 your weight loss goal.