43 & KILLING IT!

20 October 2023

Today is my 43rd birthday and for the last 6 weeks I’ve spent sometime proving a point.

I always talk about people making BS excuses why they cant get in shape, stay in shape or get stronger. Now whilst I acknowledge there are obviously some things in life that will determine whether or not you can or can’t achieve something, in my experience, 9/10 it’s a BS excuse. Laziness, lack of discipline and zero will power. It’s a sad state of affairs to be honest. Especially if you have children and you’re their role model.

Anyway, before I go off on another rant, here’s what I’ve been up to.

I ended the summer having enjoyed myself and decided I needed to reign it back in again to ensure I didn’t lose site of my health and fitness. Basically BBQs and holidays equals over indulgence and I felt I had lost my way a bit, [relative to me.]

I was pretty puffy and could see that my stomach area was losing definition. I’ve never had a chiselled six pack and I don’t advocate that low level of body fat that we see on fitness pages – it’s not sustainable and for the majority of us it’s pushing the wrong message, in my opinion. I prefer real life. Being a middle aged bloke, a dad, a role model, something that is real and achievable for most.

I’m digressing again!

Ok, so 6 weeks leading to today marked my 43rd birthday so I figured that’s a decent amount of time to make a change, reinforce some good habits that I preach and not an unrealistic target in terms of tightening things up for what is a short period of time.

So here’s the secret …

I reduced calories!!!! How?

Well I didn’t track. Not once. I intuitively ate. But I’ve got experience, I know what i’m doing, it’s what I do. Most of you out there should probably track calories, for a while anyway, as intuitive eating got you to where you are now. Truth.

So I skipped breakfast, [apparently this is called intermittent fasting – I prefer “just skip breakfast”] or I certainly delayed it because I like many others over consume my calories later in the day, in the evening when i’m winding down and get bored and fidgety.

This meant a meal at around 11am or 12pm often post gym/exercise and was high in protein. That’s the key. High in protein. I didn’t track, but I estimated each day with a quick fingers and thumbs calculation to ensure I was 170g+. Probably should have been a bit more on some days, but as an average I was happy.

I stopped the booze for just the first 2 weeks, again just to get a hold things and break the habit of a beer here and there most nights which I enjoy. Then when I did have a beer I ensured it was just on a Saturday night and not in the week. A few weeks in and after establishing routine and progress I enjoyed a beer Friday and sometimes Sunday too. But just ensured I kept calories a bit lower on those days whilst keeping protein high. And i’m not talking about hanging one on here! I’m talking 1 or 2 pints.

I did however have a late night whilst visiting my mum last week and drunk a lot of red wine! I’m not advocating this i’m just saying i’m living like normal people live!

I had 2 takeaways in 6 weeks which I think is realistic and sustainable. Again if it was takeaway night I was just mindful of what I was eating that day, again keeping protein high and definitely getting plenty of activity in [steps] that day and the day after.

What about training?

Nothing changed really. Resistance based strength training 3 times a week minimum, 4 if I was lucky. I’m a busy parent running a coaching business and with plenty of other life commitments, so 3 sessions a week was ample. But my sessions are structured, planned and intense. I was active too. Most days, in fact everyday. Trying to do something. Walk around the block in-between coaching calls – a lot of my day is spent a at a desk coaching and writing programmes. But also weekends, getting out walking, sometimes for 3-4 hours. Enjoying the mental health aspect too, not just the physical exercise. And guess what? Most walk finished with a beer in a pub – because that’s enjoying life!

The truth is, as a middle aged man I want to be healthy, live past 100 and be comfortable taking my top off in public. I don’t want to be fitness model standard, or even close. That’s not me. Nor is performance. I’ve done that. I’ve competed in 2 sporting disciplines at International level. I joined the Royal Marines and served for 14 years in what is considered one of the hardest elite fighting units in the world.

Believe it or not, taking my top off to record my video left me in a moment of doubt. Body insecurity, it’s a big thing. And not just in women. I believe that comes from what we have been seeing in the fitness industry on social media over the past decade. Not real life. Nonsense. BS. Unrealistic ways of life and ways of looking.

What next?

Well carry on smashing it and leading by example of course! It’s sustainable what I do. It’s real life. It’s fun. It’s living.

If this post has resonated with you in anyway then get in touch and let me help you change your life.

Right, i’m off for a birthday beer or 2!

Coach OO.

#fitness #fitterat40 #dadbod #nomoredadbod #nutrition #reallife #midlifefitness #dadlife #busyparents #gymmotivation #fitspo #fitnessjourney

https://youtube.com/shorts/jmUuQm_-Glc?si=hBjOCjwrqJNtMVEi

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