Tag Archives: discipline

Three Easy Steps to Put Your Fitness Routine in Gear!

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Spring has sprung!
and with it, come the shorts, t-shirts and the bulges that have taken over since last summer…

Do you want to get fit and in better shape but are not sure where to start?
I’m not only an experienced, professional trainer, I am also a sister and a friend to a few good men, and I have to say that I am increasingly aware of what a busy dad contends with on a daily basis. With all of the demands that you guys juggle each day, its no wonder all aspects of your well being feel depleted. It takes a lot of energy to be the modern professional, a husband, dad, coach, disciplinarian, appeaser and your average household handyman. I’m sure plenty of you dads out there want to get in better shape just to be able to handle it all!

Lucky you—it’s my pleasure to help you get back in the game of fitness!

Let’s face it, without a strong, healthy body and a confident and happy mind, you won’t be able to put your best foot forward. It’s very important that you do what it takes to be your best at work, at home and with the kids! The key to our longevity is due much less to our genetics and more about how we take care of ourselves right?
So, my best advice to get you up and moving and feeling better involve a few easy “starter tips.”
These tips will help sway your scale in the right direction and help build a stronger you:

First; try a carbohydrate-cycled diet.

Alternate between days of low carb (intake is below 50g/day) and moderate carb intake (times 1.5 with your bodyweight to get your approximate daily grams) to maintain your muscle and lessen your level of fat. Cycle the starchy carbohydrates only, and include as many fruits and vegetables as possible.

Second; Plan to weight train three times a week and “superset” your weight exercises.

Super setting means performing two exercises back-to back without rest in-between. A good way to do this technique is by super setting opposite muscle groups like chest and back, and your arm muscles like biceps and triceps. I assure you, you’ll burn more calories in less time!

And lastly; just MOVE!

Get outside, walk or jog whatever you want at least 3 times a week at a moderate intensity for over 30 minutes. Include the dog, kids and/or your significant other. Exercising together is a great way to increase fitness and family fun!

So what are you waiting for?

Building a healthy, strong body doesn’t just happen over night! You need to empower yourself by setting realistic goals and begin with the good old fashioned basics. Clean up your diet, move some iron and get your heart pumping. I’ll be here with you along the way, and I’ll check in often to see how you are doing.

Stay tuned because next time, I will share the 3 most common fitness myths with you!

I’m simply determined to get you started off on the right foot!

Got questions? Comments? Specific requests?

Post a comment here and I’ll do my best to help you out!

Shawna L. Marshall B.A.,BKin.,H.D

Heads Up Dad – Money

1 Reply

Hi all, and welcome to Heads Up Dad, Money.

The intent of this section is to generate some discussion about the financial strains of parenting.  Believe it or not, parenting and finances generally don’t mix.  Kids are expensive, and there are not a great deal of programs that help parents run the finances and their families at the same time.  Canada is a great country to live in, and we are lucky to be able to raise kids here (one year parental leave, etc), but financial literacy has only recently come into the foreground in our education system (too late for us!).

Some ground rules about this section:

  • questions are always appreciated, and gives lots of ideas about future posts
  • feel free to post comments publicly to generate discussion and debate
  • feel free to contact me directly if you feel the question is more discreet
  • let’s keep this away from an investment forum (you can try my company blog for that – see RSS feeds to the right)

So, Dads, what we have to do is find time to negotiate the various pleasures and pitfalls of parenting, and also understand that money is an integral part of keeping a household running smoothly.  Money does not buy happiness, to be sure, but lack of money can create stress and strain in even the strongest of family relationships.

The main focus of this section will be to try and shed some light on some common strategies and opportunities to help you make the money problem a little easier and more enjoyable to deal with.  Most people agree that they will remain healthy if they eat wisely, stay hydrated, and get lots of sleep—and if they do all of that, they will have a better than average chance at a long and healthy life.  The good news is that, with similar simplicity, your wealth and financial success is going really to come down to how you approach three broad elements:

  • planning
  • discipline
  • tax

Avoiding, reducing, or simply dealing with taxes can be the single most important way to help you bolster your wealth as you move forward.  Planning and discipline you can supply on your own, perhaps with some coaching. Keep your eyes away from the financial junkfood that you see day-to-day on TV about “the markets” and how people who claim they have a one-size-fits-all solution that can help you achieve your retirement goals – picking the “hot stock” or latest investment product will not make your financial situation any better.  Instead, trust your gut and instinct, stick to some simple, straight forward basics, and you should be well on your way to making money—an situation that enhances your experience as a Dad, not one that frustrates the journey.