The #AlphaDAD Project

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A bit of a sombre Monday, isn’t it?

Before we get into things, I wanted to express my sincere condolences to the victims of the mass shootings in Texas & Ohio (in the U.S.) and their families.

Situations like these tend to really put life into perspective and makes us…

“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”
-Eckhart Tolle
Mondays can be kinda tough...
.. So, if you're struggling to see results - to achieve your goals - be it financial goals, social goals (like finding the right person) or - of course - body composition or strength goals…

I want you to know that YOU CAN DO IT.

Don't give up!

Just keep putting one foot in front of the other over and over again.

Instead of focusing on past mistakes or a future that doesn’t even exist yet, just focus on what you can do today - NOW!

Take a breath...

And just focus on the one thing you need to do now.

One thing.

Just one thing.

Once you get that thing taken care of, move to the next thing.

One foot in front of the other.

And remember the Law of the Harvest -

What you plant today you will harvest in the future.

It's an immutable law of the universe.

It’s what I call “playing the long game” and it's inescapable.

Rest in the knowledge of that law and EXPECT to see your results…

…because they’re coming.

And if you keep doing what you need to be doing, regardless of how you feel - that's the key - then YOU WILL SEE RESULTS!

Be grateful today.

Whatever you need, I’m here.

Your coach,

Chris

The simplest fat loss tip... EVER

People really like to over complicate fat loss.

They're using big words and fancy equations that, quite frankly, are very unnecessary.

The easiest way to simplify your diet and actually see noticeable fat loss is to eat less.

Yes.

That's it.

Just eat less.

Shocking, I know.

Multiply your bodyweight times 10-12 and that's how many calories you should be eating each day…

…and make sure that at least 100g of those calories are from protein.

So if you weigh 175 you'll be eating 1750 on the low end or 2100 calories on the high end.

(***There are 4 calories in 1g of protein, so that leaves you 1350 to 1700 calories to come from carbs or fat. And don't listen to the outdated recommendations that you should be eating 1g or protein per lb of bodyweight.)

If you're training hard - style with KBs & bodyweight - I recommend starting on the higher end of your calorie recommendation so you have another ace up your sleeve when fat loss slows down.

What I mean by that is if you start on the low end you can't lower your calories anymore once fat loss stalls.

Starting high gives you more room to play with.

(***This, is how my guys on my GLF-REComp Program are eating and seeing DRAMATIC results...some after just 4 weeks... like Jeremy in the picture.)

Now, the reality is that 2100 calories for an adult male is NOT a lot of food.

And that's why most people don't lose fat the way they want or expect to...
..because they end up eating way, way more than that.

Nobody gets fat eating 10-12x their bodyweight in calories.

Nobody.

Any of us could throw down 2100 calories on a night out to dinner at our favourite restaurant.

Trust me… I’ve done it countless times.

So my easiest fat loss tip is to have the large majority of your calories in one meal at night.

That way it never feels like you're sacrificing or suffering.

Here's an ideal eating game plan for the day...

Have a few eggs or some bone broth in the morning.

Have a small protein shake or salad (with protein) in the afternoon. Add some greens or fruit to one of both of those meals if you like.

Then save up your other 1500 plus calories for the nighttime feast with your family.

Sacrifice a bit during the day when you want to be alert and productive and don't have a lot of time for big sit down meals, then enjoy a big satisfying meal with friends or loved ones at night.

Remember, part of our job as parents is to present a HEALTHY relationship with food to our kids.

This is why I don't like deprivation during a family meal like dinner.

You still have to show them what eating healthy looks like - so don't order take out everynight or pound the chocolate cake for dessert every night either.

Just eat balanced and until you're satisfied.

Take your time and chew your food.

Enjoy good family conversation.

Remember, it doesn't always matter so much WHAT you eat, as it does WHO you eat it with.

Happy Monday guys!

-Chris

p.s. I'm taking applications for the GLF-REComp Program... if you're interested, send me an email to [email protected]

People, Experiences, Health... What Else Matters, Really?
After spending a week with our oldest daughter in Toronto to attend a funeral, I’m thankful that I’m on a plane back home to Costa Rica to be with the rest of my family.
I’m thankful that the 7 of us got to spend 12 days together on the left coast watching sunsets, hiking and just being a family.
I'm thankful that despite the terms on which I returned back to Toronto (to attend a funeral), I got to reconnect with my cousins and extended family.
I'm thankful that I have friends like , .barban, , , , & who I KNOW have my back.
People. Experiences. Health. Nothing else matters.
Happy Thanksgiving.