Time To Grow Up

Every night I ask: what if today was our last? My take on 3 Stoic ideas that made me calmer and more present: planning for the worst, loving what happens, and remembering that time is short.Covered: Premeditatio Malorum, Amor Fati, Memento Mori. Book mentioned: The Daily Stoic by Ryan Holiday.Free resources:Fat Loss Calculator: https://www.iamchoong.com/fatloss-calculatorFree Consult: https://www.iamchoong.com/freechatWeekly emails: https://www.iamchoong.com/weeklyemails150 recipes: https://www.iamchoong.com/free-recipe-pack10 must-read books: https://www.iamchoong.com/book-list1:1 coaching: https://www.iamchoong.com/coaching

Most of us measure consistency the wrong way. Especially once kids arrive.Before I became a dad, consistency looked like just locking in, no excuses and just doing the work in the gym and with food. With kids, your responsibilities don't just double, they kind of quadruple as you are not only trying to fend for yourself but for the family. And that weekly scorecard starts making you feel like you're failing.So I borrowed a trick from business: quarterly and annual reviews. Instead of asking "what did I do last week?", I ask myself (or at least try to do it more) "how did the last 6–12 months compare to the 12 before?" Optimal isn't always suitable. Zoom out.Chapters 0:00 Why we view consistency wrong 1:28 What changes when you become a parent 2:13 The "just do the thing" trap (and burnout) 3:30 Stop looking at last week 4:09 The business trick: quarterly & annual reviews 6:30 Clients with chaotic schedules (pilots, miners, boats) 8:00 The workout math: 12 a month still counts 9:47 Why I only diet once a year 11:13 Optimal vs suitable Here are some helpful links I think you will find useful: Learn something new every week for freehttps://www.iamchoong.com/weeklyemails150 recipes https://www.iamchoong.com/free-recipe-pack10 MUST READ books https://www.iamchoong.com/book-listAnd if you want some 1:1 coaching help: https://www.iamchoong.com/coaching

Look I haven't gotten fit in the last three years or so. At least not actively trying to improve my health.And it's weird as a sports nutritionist, personal trainer and strength coach to say that.With two kids in the last three years, the reality is I, like many others, don't have the opportunity and no one in the fitness industry wants to tell you that. This episode is for new dads who feel like they've lost their pre-kid fitness and wonder how to get back.The goal isn't a 90-day transformation. The goal is to maintain.In this Time To Grow Up episode I break down 3 things that actually help with a newborn: a low-bar mindset, a realistic nutrition approach (including the 25-30% rule), and movement you actually enjoy.TIMESTAMPS:00:00 — Look, I haven't been fit in 3 years00:32 — Why the industry won't tell you the truth01:09 — Two kids under 3: why transformation isn't feasible01:59 — 3 things new dads can do with a newborn02:35 — #1 Mindset: set the bar really, really low03:31 — My bar: 1 workout, protein, 3 litres water04:24 — As kids gain skills, you raise the bar05:08 — When transformation programs actually work06:24 — #2 Be kind to yourself08:30 — Take your mornings back (1-2 hours for you)10:46 — #3 Nutrition: the 25-30% rule14:40 — Pro tip: mise en place , 10-minute hot meals15:51 — Movement: do what you enjoy, don't optimize yet17:44 — Summary: maintain, don't chase big goals21:29 — Your turn: what's your bare minimum?🔗 Resources and links to check out A FREE resource of 150 recipes to help improve your health https://go.iamchoong.com/free-recipe-packA FREE list of 10 books to read this year https://go.iamchoong.com/book-listIf you need some help with your health and fitness coaching check out how I can help you https://go.iamchoong.com/coachingInstagram https://www.instagram.com/i_am_choong/#newdadfitness #dadfitness #fitnessforbusydads #fatherhood #menshealth

It was 2 AM, I was holding my firstborn, completely exhausted ,and I ‘dropped’ him, audible thud. That moment broke something open for me and I just have not been the same since. This episode is about the identity shift nobody warns you about as you enter the super early stages of fatherhood, some type of conflict internally of trying to hold on to who you might be prior to being a father and what becoming a father would ultimately look like.  0:00 Intro 2AM debacle 0:40 Something needed to change 2:22 Why I created the podcast3:00 Back story5.40 : Performative self 7.35 Post-partum depression for me9.30 F*** you parent energy10.15 : Seeing them lessResources and links to check out A FREE list of 10 books to read this year https://go.iamchoong.com/book-listA FREE resource of 150 recipes to help improve your health https://go.iamchoong.com/free-recipe-packIf you need some help with your health and fitness coaching check out how I can help you  https://go.iamchoong.com/coachingInstagram https://www.instagram.com/i_am_choong/

I had to record this twice. The first time, I forgot to press record lol. Sat through the entire thing , tears and all only to realise nothing was captured (ahh how tech fails me!) So here it is, take two: 10 things I want my boys to know before they turn four.00:00 Intro01:21 # 1: You need to be reminded more than you need to be taught04:00 #2: Before you fall, know we love you06:17 #3: Time doesn't feel linear , it takes exponential jumps08:30 #4: We don't know everything (we're just guessing)10:30 #5: Time away from you isn't because we don't love you12:00 #6: You mould us into who we really are14:11 #7: I'm jealous of what you both have16:30 #8: I wish I made more money earlier in life19:00 #9: I'm glad I prioritised my health early21:00 #10: You make me a better person , and helped me love my parents moreResources and links to check out Resources and links to check out A FREE list of 10 books to read this year https://go.iamchoong.com/book-listA FREE resource of 150 recipes to help improve your health https://go.iamchoong.com/free-recipe-packIf you need some help with your health and fitness coaching check out how I can help you https://go.iamchoong.com/coachingInstagram https://www.instagram.com/i_am_choong/