As new dads, it's easy to let health take a backseat, but staying energized and strong is key for keeping up with your little ones! Here are some quick, simple tips: 1. Prioritize Protein: Build muscle and stay full with lean meats, eggs, beans, or Greek yogurt. 2. Snack Smart: Keep healthy options like nuts, fruits, and veggies within reach to avoid grabbing junk food. 3. Stay Hydrated: Water boosts energy levels and helps manage stress. Aim for 8 cups a day. 4. Meal Prep: Prepping meals in advance saves time and ensures you're fueling your body right. 5. Get Moving: Even a 15-minute walk or quick workout can do wonders for your health and energy. You’ve got this dads! Stay strong and healthy for your family!

Right Fellas, "The philosopher's body also must be well prepared for work because often virtues use it as a necessary tool for the activities of life" Mussunio Rufus @Jason Basel @Fabio Raimundo @Jaime Dimbelo @Hassan Khalid @Grant Gardiner @Matt M I have your first challenge at the ready. 60 Seconds: Max Press-Release Push-ups (Video Attached) This is a great way to check strength and endurance. More of a Bench Mark test than a competition with the boys, but if that helps you then use it as either. We will do it again at the end to check improvements. Post Your Score Below:

Hi all, here is my before picture. If I'm honest it's bloody hard to look at. As a gymnasts most of my life I was pretty darn fit! Have struggled ever since the day I stopped to keep weight off. I think I'm roughly 74kg ATM. At my peak performance I was 60kg so the difference is significant! Motivation to work out became even less once becoming a dad because I had and still have other priorities for my time! So I'm going to try and battle the weather and cycle to and from work! All the best to the other guys taking part.

There are different types of weight loss. Fat/lean muscle/muscle mass/water weight. So the most important thing to see a consistent shedding of some weight is a good 3L of water per day, a hydrated body doesn't hold water! And a well balanced diet! Less fats, have your carbs before exercise so you use that primary macronutrient to fuel your routine and you dont end up storing it as fat tissue, also, plenty of veggies and meat, protein will keep you fuller for longer and help to heal those muscles, it also has a thermogenic effect where in order to convert it into usable energy your body has to spend some good energy to do so! In terms of exercise, get sweating everyday and make that heart rate go up for at least a good 20 mins/day you will start to see a difference, keeping your heart beat at around 120-140 bpm means you are in the fat burning zone, so let's get working fit dads 💪🏾

Hey awesome dad's! I am Fabio, I'm 30 years old and am about to become a new dad, 1 and 1/2 months to go until my son is here! I am also crazy about fitness and am a personal trainer and weight loss coach, I also deal with mental health, having done qualifications in the area, I am very excited to be here, have a chat to all of you, learn how to be a great dad and provide some great fitness tips for your health and so you can keep up with your little ones!