Defining Dad Bod

Just in time for the holidays. What's the deal with sugar?I’ve tackled sugar a number of times in my career arguing that it is even more important to count than calories if you care to make positive, powerful changes in your own health and fitness.I’ve also learned some things over the past few years that are worth revisiting this topic and adding to the forum.Let’s get smart about it!Original article with citations: definingdadbod.com/blog/117Support the Show (Monthly)Patreon.com/definingdadbodSupport the Show (One-time, quarterly)definingdadbod.com/innercircleGet Help With Your Program definingdadbod.com/shop/trialweekJoin The Inner Circledefiningdadbod.com/innercircle

Ever wonder what the experts in the health and fitness industry think about some of the shenanigans that you’re noticing?Sure some jokers are contributing to the problems in a big way. But there is an underground of highly educated, extremely passionate, and dedicated professionals who - despite the hype - have not been swayed by the ebbs and flows of fads, gimmicks, and snake-oily supplement practices. They are the ones who stick to the science, listen closely to each individual client, and work to change the world by supporting one powerful life transformation at a time. Tune in as Coach Alex VanHouten taps into the Trainer EDU community to see what these high-integrity professionals think about common fitness industry tropes and practices to find the number one thing we need to see to make the world of exercise, nutrition, and lifestyle change a better place. ——-Connect with Trainer EDUTraineredu.live/tribeProgram Sampledefiningdadbod.com/trainingsampleSupport the Show (Monthly)Patreon.com/definingdadbodSupport the Show (One-time, quarterly)definingdadbod.com/innercircleGet Help With Your Program definingdadbod.com/trialJoin The Inner Circledefiningdadbod.com/innercircle

Ever wonder what the experts in the health and fitness industry think about some of the shenanigans that you’re noticing?Sure some jokers are contributing to the problems in a big way. But there is an underground of highly educated, extremely passionate, and dedicated professionals who - despite the hype - have not been swayed by the ebbs and flows of fads, gimmicks, and snake-oily supplement practices. They are the ones who stick to the science, listen closely to each individual client, and work to change the world by supporting one powerful life transformation at a time. Tune in as Coach Alex VanHouten taps into the Trainer EDU community to see what these high-integrity professionals think about common fitness industry tropes and practices to find the number one thing we need to see to make the world of exercise, nutrition, and lifestyle change a better place. ——-Connect with Trainer EDUTraineredu.live/tribeProgram Sampledefiningdadbod.com/trainingsampleSupport the Show (Monthly)Patreon.com/definingdadbodSupport the Show (One-time, quarterly)definingdadbod.com/innercircleGet Help With Your Program definingdadbod.com/trialJoin The Inner Circledefiningdadbod.com/innercircle

Exercise is a great habit. But it will only bring you limited results. In this episode, we talk through an important distinction - Training vs. Exercising. We will outline "General Adaptation Syndrome" and how a real 16 week program should be structured to get you the most bang for your buck each hour you follow your program. I let's make the best use of your time and energy! Program Sampledefiningdadbod.com/trainingsampleSupport the Show (Monthly)Patreon.com/definingdadbodSupport the Show (One-time, quarterly)definingdadbod.com/innercircleGet Help With Your Program definingdadbod.com/trialJoin The Inner Circledefiningdadbod.com/innercircle

Exercise is a great habit. But it will only bring you limited results. In this episode, we talk through an important distinction - Training vs. Exercising. We will outline "General Adaptation Syndrome" and how a real 16 week program should be structured to get you the most bang for your buck each hour you follow your program. I let's make the best use of your time and energy! Program Sampledefiningdadbod.com/trainingsampleSupport the Show (Monthly)Patreon.com/definingdadbodSupport the Show (One-time, quarterly)definingdadbod.com/innercircleGet Help With Your Program definingdadbod.com/trialJoin The Inner Circledefiningdadbod.com/innercircle

A recent one-week trip to the Dominican Republic for a consulting job ended up being profoundly related to the tenants of Defining Dad Bod. Metabolic adaptation and practice is the same cross-culturally.Dad jokes also happen to be a cross-cultural phenomenon. Who knew?On a serious note, these are my less-than-formal but still related to health and fitness takeaways from over 30 hours of time spent in performance clinics, crossfit boxes, running trails, and speaking with doctors, trainers, nutritionists, clients, and patients in the only language I know doesn't require an understanding of grammar and syntax to speak well. Health and fitness. Join the inner circledefiningdadbod.com/innercircleSend your review for a decalCoachal@definingdadbod.comConnect with Coach Al's Metabolic Analysis work traineredu.live/courses Begin your personalized fitness journeydefiningdadbod.com/trial

A recent one-week trip to the Dominican Republic for a consulting job ended up being profoundly related to the tenants of Defining Dad Bod. Metabolic adaptation and practice is the same cross-culturally.Dad jokes also happen to be a cross-cultural phenomenon. Who knew?On a serious note, these are my less-than-formal but still related to health and fitness takeaways from over 30 hours of time spent in performance clinics, crossfit boxes, running trails, and speaking with doctors, trainers, nutritionists, clients, and patients in the only language I know doesn't require an understanding of grammar and syntax to speak well. Health and fitness. Join the inner circledefiningdadbod.com/innercircleSend your review for a decalCoachal@definingdadbod.comConnect with Coach Al's Metabolic Analysis work traineredu.live/courses Begin your personalized fitness journeydefiningdadbod.com/trial

Dr. Sasse is a national expert in the field of minimally-invasive metabolic surgery and in this episode, we get to have an honest conversation about both the state of increasing metabolic disorders in the western world that seem to be beyond the help of exercise and nutrition interventions AND what might be done to impact the lives of hundreds of thousands who find themselves with a type 2 diabetes diagnosis or on the road to it.This conversation hit particularly close to home because of a family member who underwent gastric bypass surgery just over a decade ago — and it was enlightening to hear how the seemingly arcane practice of stabling the stomach has evolved to something altogether more effective and less risky. We cover myths, prognosis, and even changes in resting metabolism as born out through research and a number of other topics that - if they don’t impact you directly - will definitely be meaningful for someone you love. Get excited! —-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialConnect With Dr. Sasse’s Workhttps://sassesurgical.com/online-webinar/

Dr. Sasse is a national expert in the field of minimally-invasive metabolic surgery and in this episode, we get to have an honest conversation about both the state of increasing metabolic disorders in the western world that seem to be beyond the help of exercise and nutrition interventions AND what might be done to impact the lives of hundreds of thousands who find themselves with a type 2 diabetes diagnosis or on the road to it.This conversation hit particularly close to home because of a family member who underwent gastric bypass surgery just over a decade ago — and it was enlightening to hear how the seemingly arcane practice of stabling the stomach has evolved to something altogether more effective and less risky. We cover myths, prognosis, and even changes in resting metabolism as born out through research and a number of other topics that - if they don’t impact you directly - will definitely be meaningful for someone you love. Get excited! —-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialConnect With Dr. Sasse’s Workhttps://sassesurgical.com/online-webinar/

As a trainer working with real people daily for almost 14 years, you learn things that research hasn’t quite parsed out yet. One of these things is that some types of cardiovascular exercise seemed to help clients lose fat faster than others…even aside from caloric expenditure. I never knew why, but my clients that made a regular habit of running, walking, hiking, and jogging did better with their body composition goals than those who cycled, swam, or danced. We still don’t know the whole story, but this study is a POWERFUL step in the direction of understanding the mechanisms better. Short answer? It turns out certain types of exercise may “turn on” genes that buffer obesity and “turn off” genes that tend to increase a person’s risk for high BMI, larger waists and hips, and higher Body Fat Percentage.Who knew?Time to get steppin’—-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialSource Article - Scientific Publication August 1, 2019.https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277

As a trainer working with real people daily for almost 14 years, you learn things that research hasn’t quite parsed out yet. One of these things is that some types of cardiovascular exercise seemed to help clients lose fat faster than others…even aside from caloric expenditure. I never knew why, but my clients that made a regular habit of running, walking, hiking, and jogging did better with their body composition goals than those who cycled, swam, or danced. We still don’t know the whole story, but this study is a POWERFUL step in the direction of understanding the mechanisms better. Short answer? It turns out certain types of exercise may “turn on” genes that buffer obesity and “turn off” genes that tend to increase a person’s risk for high BMI, larger waists and hips, and higher Body Fat Percentage.Who knew?Time to get steppin’—-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialSource Article - Scientific Publication August 1, 2019.https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277

In this episode of Defining Dad Bod go back to the fundamentals and basics of weight training to challenge your body in new and exciting ways. Are you having trouble getting started or sticking to your weight training program?What about a need to simplify while pushing your limits?After this conversation with Yegor Adamovich (the Soviet Samurai) don't be surprised if you walk away from your workouts spent and accomplished. The magic of training is in periodization. But there's no magic pill to replace HARD WORK.Get excited!—-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialConnect with Yegorwww.yegoradamovich.com

In this episode of Defining Dad Bod go back to the fundamentals and basics of weight training to challenge your body in new and exciting ways. Are you having trouble getting started or sticking to your weight training program?What about a need to simplify while pushing your limits?After this conversation with Yegor Adamovich (the Soviet Samurai) don't be surprised if you walk away from your workouts spent and accomplished. The magic of training is in periodization. But there's no magic pill to replace HARD WORK.Get excited!—-Ask Questions, Make A PledgeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialConnect with Yegorwww.yegoradamovich.com

Most people are familiar with foam rollers, but do they really help?Debates exist around whether we should foam roll before, after or even in place of certain workout routines.Increased blood flow, IT band pain, or even enhanced recovery are some of the claims... Are we giving this training tool too much credit?Let’s talk through the research and caveats!—-Connect with Our TribeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialJoin the Next Mastermind!definingdadbod.com/shop/hormonemastermindRecommended Rollerhttps://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abbResearch CitationsAcute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.

Most people are familiar with foam rollers, but do they really help?Debates exist around whether we should foam roll before, after or even in place of certain workout routines.Increased blood flow, IT band pain, or even enhanced recovery are some of the claims... Are we giving this training tool too much credit?Let’s talk through the research and caveats!—-Connect with Our TribeMore information: definingdadbod.com/innercircleReady to Start YOUR TRANSFORMATION? Apply for a free week: definingdadbod.com/trialJoin the Next Mastermind!definingdadbod.com/shop/hormonemastermindRecommended Rollerhttps://www.amazon.com/gp/product/B01BW2YYY2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B01BW2YYY2&linkCode=as2&tag=definingdadbo-20&linkId=283b3c945a96d5f878816658f01e7abbResearch CitationsAcute effects of The Stick on strength, power, and flexibility. Mikesky AE, Bahamonde RE, Stanton K, Alvey T, Fitton T. J Strength Cond Res. 2002 Aug; 16(3):446-50An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force. MacDonald GZ, Penney MD, Mullaley ME, Cuconato AL, Drake CD, Behm DG, Button DC. J Strength Cond Res. 2013 Mar; 27 (3) :812-21Specific and cross over effects of massage for muscle soreness: randomized controlled trial. Jay K, Sundstrup E, Søndergaard SD, Behm D, Brandt M, Særvoll CA, Jakobsen MD, Andersen LL. Int J Sports Phys Ther. 2014 Feb;9(1):82-91.Roller-Massager Application to the Hamstrings Increases Sit-and-Reach Range of Motion within Five to Ten Seconds Without Performance Impairments. Kathleen M. Sullivan, Dustin B.J. Silvey, Duane C. Button, David G. Behm. Int J Sports Phys Ther. 2013 Jun; 8(3): 228–236.Effects of Foam Rolling and Static Stretching on Flexibility and Acute Muscle Soreness. IJES Vol 6 (2013). Iss 4. Howe, E., Lininger, A., Schlegel, L., Harwell, A., Paulson, S., Braun, W., Sanders, J. Shippensburg University, Shippensburg, PA.Roller-massager application to the quadriceps and knee-joint range of motion and neuromuscular efficiency during a lunge. Bradbury-Squires DJ, Noftall JC, Sullivan KM, Behm DG, Power KE, Button DC. J Athl Train. 2015 Feb;50(2):133-40. doi: 10.4085/1062-6050-49.5.03. Epub 2014 Nov 21.The effect of Foam roller exercise and Nano particle in speeding of healing of sport injuries. Amany Waheed Ebrahim and Abeer Waheed Abd Elghany. J Am Sci 2013; 9(6): 450-458].Effect of foam rolling and static stretching on passive hip-flexion range of motion. Mohr AR, Long BC, Goad CL. J Sport Rehabil. 2014 Nov;23(4):296-9. Epub 2014 Jan 21.Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. Halperin I, Aboodarda SJ, Button DC, Andersen LL, Behm DG. Int J Sports Phys Ther. 2014 Feb;9(1):92-102.