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Parents of autistic children carry extra cognitive and emotional load. Add work, school runs and therapies, and your own fitness sinks.Recent pilot program from the US offers a workable answer. Dr Norah Johnson’s team invited ten parents into a six-week strength class built around their favourite moves. Sessions ran twice a week, never longer than 30 minutes. Child-care sat next door, music stayed low, lighting stayed soft.<h2>Results speak plainly.</h2>Mood scores rose after the first fortnight. Grip strength – a solid proxy for overall health – climbed by 9 %. Average weekly step-count jumped by 1,600. Most telling is what happened at home. Parents reported calmer tempers and fewer late-night snacks. Children copied stretches, turning cool-down time into family time. Consistency, not heroics, drove change.<h3>How to copy the protocol</h3> 1. Pick three lifts you enjoy Squat, press, row – anything that builds strength across big joints.2. Train twice a week Set a timer for 30 minutes. Alternate sets while the clock runs. Stop when the alarm sounds; leave a rep in reserve.3. Control the environment Use quiet playlists and steady lighting. Ask the gym to dim down fluorescent bulbs if possible.4. Solve the childcare gap Share duties with a partner or local parent. If funds allow, pay a sitter for a one-hour slot; the return on mood is worth it.5. Track one metric Choose grip strength, waist circumference or resting heart rate. Write the number down every fortnight. Seeing progress keeps motivation alive.<h3>Common hurdles – and fixes </h3>No time Use “exercise snacks”: three sets of five reps spread through the day.Sensory overload Train at off-peak hours; ask staff to drop volume.Fear of judgement Remind yourself that form beats load. Film a set to check technique rather than mirror-watching in a crowd. <h3>Why strength over steady cardio?</h3> Resistance work primes insulin sensitivity, preserves bone density and raises resting metabolic rate. Short bouts fit tight schedules and deliver clear, measurable gains. Cardio still matters, but walking the school run covers most of it.<h3>Final word</h3>You don’t need a brutal schedule. Two focused half-hours a week, built around lifts you enjoy, will lift strength, mood and patience. Your children will notice the change long before they understand the science.

Strength training for autism parents – why short, sharp sessions win

We've all heard the saying, "You can achieve anything you set your mind to." By now, most of us know that this isn't entirely true. For instance, no matter how much I want it or how hard I train, the chances of me becoming a world-class jockey are slim to none. At my lightest adult weight of around 80kg, competing in the Derby isn't realistic. Some goals simply aren't achievable, no matter the effort. But when scrolling through social media, it's easy to feel like everyone but you is ripped, strong, and thriving. That perception isn't accurate. <blockquote>Achieving a physique that even approaches "average" by social media standards takes years of effort, consistent training, and countless mistakes. </blockquote>The people you see online often represent the top 1% of the 1%. They live in a bubble, and while this isn't meant to sound bitter, it's important to acknowledge the skewed reality this creates.<h3>The Problem With Unrealistic Expectations</h3> Here are two common misconceptions that need addressing:Anything is achievable for anyone. Genetics, age, finances, social circumstances, and other factors create wide variations in what’s realistic for each individual.Results come quickly or uniformly. The time it takes to achieve a certain look or performance goal varies greatly. No two journeys are the same. And let’s not ignore the elephant in the room: performance-enhancing drugs. <blockquote>Many physiques paraded on social media aren’t achievable naturally, but this is often glossed over.</blockquote><h3>What Is Actually Achievable?</h3> Your starting point, goals, and circumstances all matter. But here are some general guidelines:Fat loss: 1–1.5% of body weight per week is a realistic and sustainable target. Faster weight loss often leads to muscle loss as well.Muscle gain: Around 0.5–1.5% per month is typical. Progress can be slower for experienced lifters or those with less favourable genetics.These are broad estimates, but they provide a starting point. It’s better to set modest expectations and surpass them than to aim unrealistically high and fall short.<h3>Manage Your Expectations</h3> Unrealistic expectations often lead to frustration and demotivation. The key to long-term success is flexibility and realism. Goals might take longer than you’d hoped, or your progress might look different from someone else’s. That’s okay. By managing your expectations, you’ll set yourself up for sustainable progress and a healthier mindset.

Beyond the Instagram Illusion: Setting Realistic Fitness Expectations

Cardio is one of the most hotly debated topics in fitness. Some swear by it for fat loss and endurance, while others say lifting weights alone is enough. As someone who trains regularly and includes martial arts like Brazilian Jiu-Jitsu (BJJ) and Thai boxing in my routine, here’s my perspective: cardio—or conditioning, as I prefer to call it—is ideal but not absolutely necessary.<figure id="figure-04kqbouvqdm4ay7wve"><img id="04kqbouvqdm4ay7wve" src="https://images.unsplash.com/photo-1651840403915-a69f6386b959?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzbGVkJTIwd29ya291dHxlbnwwfHx8fDE3MzMzODA4OTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="a group of people walking around a parking lot" title="a group of people walking around a parking lot" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="Sled work: My favourite conditioning tool" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://images.unsplash.com/photo-1651840403915-a69f6386b959?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyfHxzbGVkJTIwd29ya291dHxlbnwwfHx8fDE3MzMzODA4OTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Sled work: My favourite conditioning tool</figcaption></figure><h3>Conditioning vs. Cardio: What’s the Difference?</h3> First, let’s clear up a common misconception. When I say “conditioning,” I don’t mean slogging away on a treadmill for hours. Conditioning focuses on improving your overall fitness and work capacity through short bursts of intense activity. This could be sled pushes, kettlebell swings, or even high-intensity rounds on a heavy bag.Cardio, on the other hand, typically refers to steady-state exercises like running or cycling, which are great for building endurance but aren’t the only way to improve your cardiovascular health.<h3>Do You Need Cardio in Your Workout Routine?</h3> If you enjoy cardio, go for it. There’s no denying its benefits for heart health, calorie burning, and endurance. But here’s the thing—it’s not strictly necessary. Many of the benefits people associate with cardio can also be achieved through sports, conditioning drills, or even well-designed weightlifting sessions.<figure id="figure-xgy273xickm4ay9a1n"><img id="xgy273xickm4ay9a1n" src="https://media.gettyimages.com/id/1365540368/photo/brazilian-jiu-jistu-bjj-no-gi-grappling-training-two-male-athletes-drilling-technique-or.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xsQ0bpJW6r35SQrJtet1XkqPuIb50tbkx7W8LsZVEhI=" alt="Brazilian jiu jistu bjj no-gi grappling training two male athletes drilling technique or sparring at gym academy guard position" title="Brazilian jiu jistu bjj no-gi grappling training two male athletes drilling technique or sparring at gym academy guard position" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="My prefered method of conditioning: Rolling around with other men..." data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1365540368/photo/brazilian-jiu-jistu-bjj-no-gi-grappling-training-two-male-athletes-drilling-technique-or.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=xsQ0bpJW6r35SQrJtet1XkqPuIb50tbkx7W8LsZVEhI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">My prefered method of conditioning: Rolling around with other men...</figcaption></figure>Personally, I get most of my conditioning from activities I love, like BJJ and Thai boxing. They challenge my heart and lungs while also building strength, agility, and mental toughness. <blockquote>If you’re someone who dreads traditional cardio, know that there are plenty of ways to achieve the same results without hopping on a treadmill.</blockquote>For busy people, especially parents, time is often the biggest obstacle. If squeezing in conditioning feels impossible, focus on what’s sustainable. A tailored program like my Launchpad Program can help you strike a balance between lifting, conditioning, and your other commitments.<h3>What Happens If I Just Lift Weights and Skip Cardio?</h3> If all you do is lift weights, you’ll still see great benefits like muscle growth, fat loss, and improved bone density. But you might notice gaps in your overall fitness, like reduced stamina for sports or difficulty recovering between sets.That’s where conditioning comes in. It doesn’t have to dominate your routine—just adding a few short sessions a week can boost your work capacity and help you recover faster. <blockquote>Sports like boxing or football can also double as conditioning, giving you fitness benefits while keeping things fun.</blockquote><h3>Should I Skip Cardio to Build Muscle?</h3> It’s a myth that cardio will ruin your muscle gains. Excessive cardio might interfere, but moderate conditioning can actually enhance your ability to lift heavier and recover faster. The key is finding the right balance for your goals. For me, BJJ and Thai boxing complement my strength training perfectly, so I rarely feel the need for traditional cardio sessions.<figure id="figure-3545n60hxm4ayc8fk"><img id="3545n60hxm4ayc8fk" src="https://cdn.durable.co/media/1gVByurHRvx3ZWwTpUjMWol0OKldWrb0aHRpJ8TUTWxd22N1t6DvQuyuQ9JEmogF.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 45%;" data-corners="default" data-aspect="16:9" data-caption="Think outside the box. Conditioning can take many forms" data-positionX="50%" data-positionY="45%" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">Think outside the box. Conditioning can take many forms</figcaption></figure><h3>My Verdict: Make It Work for You</h3> Conditioning is ideal, but it’s not a dealbreaker. If you enjoy it and have the time, include it in your program. <blockquote>If you prefer sports or other activities, use those instead. And if life is too hectic, focus on what you can do consistently. </blockquote>The Launchpad Program is designed to fit your needs, helping you build a routine that works with your lifestyle and goals.

Cardio: Overrated or Essential? Here’s What You Need to Know

Parenting is tough, but being a dad of children with autism spectrum disorder (ASD) often means navigating an entirely different level of challenges. Between appointments, sensory meltdowns, and the constant need for structure, it’s no wonder fitness goals often take a backseat. If you’ve been struggling to stay consistent in your fitness journey, you’re not alone. Here’s a look at the unique circumstances that make it harder—and why it matters.<h3>What Are the Effects on Parents Having Children with Autism Spectrum Disorder?</h3> Let’s start with the obvious: raising children with ASD can be physically and emotionally exhausting. Studies show that parents of children with ASD often experience higher levels of stress, disrupted sleep, and less time for self-care compared to other parents. For dads, this often translates into neglecting their own health in favour of managing the needs of their family.<figure id="figure-bqd9njvswvm48gyonp"><img id="bqd9njvswvm48gyonp" src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 50% 10%;" data-corners="default" data-aspect="16:9" data-caption="James, Dad of 2 ASD boys - getting it done where possible. " data-positionx="50%" data-positiony="10%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/media/22VxJ4IC3sOFsBzOB0HXZ6npY5cRFsB94gISXY5Ea2YUYhRM3cl83PDJH0fNZDg2.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 50% 10%;"><figcaption class="body-normal text-gray-500 mt-2">James, Dad of 2 ASD boys - getting it done where possible.</figcaption></figure>But here’s the thing—your well-being directly impacts your ability to support your family. When you’re constantly running on empty, it’s not just your physical health that suffers; it’s your mental resilience, your patience, and your ability to be fully present for your kids.<h3>How Do Dads Work Out?</h3> For many dads, workouts become a game of “fitting it in when you can.” Maybe you grab a quick session after the kids are in bed or squeeze in a run while they’re at therapy. The reality is, this approach often lacks structure, which can lead to inconsistent results and frustration.<blockquote>What’s often missing isn’t motivation but a clear plan that works with your lifestyle. </blockquote>Traditional fitness advice might tell you to hit the gym five days a week, but let’s be honest—who has the time? The key isn’t doing more; it’s doing better. This is where tailored programs like the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> come in. Designed for busy dads, it focuses on efficiency and consistency, helping you make progress without sacrificing time with your family.<h3>Why Don’t Traditional Training Programs Work for Dads of ASD Children?</h3> Traditional fitness programs often assume a level of predictability in your schedule that simply doesn’t exist for dads of ASD children. You’re dealing with constant demands, unexpected disruptions, and the mental fatigue of always being “on.”<figure id="figure-xiovekauwm48h0s3a"><img id="xiovekauwm48h0s3a" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1erLyyVhmLaV815vWyyoto4OkcH91ybYej2kLAvhvjnxBJaeNTzXXiwP49Yl2GIH.jpg" alt="" title="" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: 45% 35%;" data-corners="default" data-aspect="16:9" data-caption="Emotional exhaustion is worse than any physical fatigue" data-positionX="45%" data-positionY="35%" data-fullWidth="false"/><figcaption class="body-normal text-gray-500 mt-2">Emotional exhaustion is worse than any physical fatigue</figcaption></figure>These programs also don’t address the mindset challenges unique to dads in your position. It’s easy to feel like your fitness goals are selfish when so much of your energy is needed elsewhere. But this perspective can be counterproductive. Prioritising your health doesn’t just benefit you—it benefits your entire family by giving them a healthier, more energised, and less stressed version of you.<h3>Why This Matters</h3> Consistency is key to achieving any fitness goal, but it’s not about perfection—it’s about adapting. A program that acknowledges your unique circumstances and offers flexibility is essential for long-term success.If you’re ready to stop spinning your wheels and start seeing progress, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> is built with dads like us. It’s not just a workout plan; it’s a strategy for staying consistent, building resilience, and becoming the strongest version of yourself—for both you and your family.

Why Fitness Feels Impossible as a Dad of ASD Kids (And How to Fix It)

Fatherhood comes with its challenges, but being a dad of children with additional needs can add an entirely different layer of complexity. For many dads, balancing the responsibilities of parenting with self-care and confidence can feel like an uphill battle. It’s not just about appearances—it’s also about performance, energy levels, and the feeling that you’re always “on duty.” If this resonates, you’re not alone. Here’s why these struggles often arise and what can be done to overcome them.<h3>The Silent Struggles of Dads</h3> As dads, we’re often expected to be the rock for our families—a role that can be as rewarding as it is demanding. For fathers of children with additional needs, this expectation often comes with added stress, sleep deprivation, and less time for self-care. Over time, these factors can chip away at your self-esteem and confidence, both physically and emotionally.Physical Appearance: It’s easy to let your health slip when you’re busy managing appointments, therapies, and the daily needs of your children. The mirror might reflect someone you barely recognise—a dad who’s tired, out of shape, and no longer feeling his best. Performance Anxiety: Beyond appearances, there’s the pressure to “do it all.” Whether it’s excelling at work, being present at home, or maintaining your role as a supportive partner, the weight of expectations can leave you feeling like you’re falling short. <h3>Why Self-Esteem Suffers</h3> The struggle with self-esteem often comes from putting everyone else first and leaving little time or energy for yourself. But here’s the truth: prioritising your health and well-being isn’t selfish—it’s necessary. A strong, confident dad is better equipped to handle the challenges that come with raising children with additional needs.One major hurdle is guilt. Many dads feel guilty taking time for themselves, whether that’s heading to the gym or carving out moments to recharge. This guilt, combined with exhaustion, can lead to neglecting your own needs entirely.<h3>Rebuilding Confidence as a Dad</h3> The good news? Small, intentional steps can make a huge difference in how you feel about yourself. Here’s where to start:Reclaim Your Health: Fitness isn’t just about aesthetics—it’s about building energy and resilience. Even short, consistent workouts can improve your physical appearance and boost your confidence. If you’re unsure how to start, the Launchpad Program is designed for busy dads who need quick, effective solutions to rebuild their strength and confidence.<blockquote> Set Realistic Goals: You don’t need to train like an elite athlete. Focus on achievable goals, like getting stronger, improving mobility, or losing a manageable amount of weight. Small wins build momentum and self-belief.</blockquote> Challenge Negative Self-Talk: Recognise when you’re being overly critical of yourself. Celebrate your successes, even the small ones, and remind yourself of the positive impact you’re making as a dad. Ask for Support: Whether it’s from a coach, a community, or your partner, you don’t have to go it alone. Support systems help you stay accountable and motivated.<h3>Confidence Starts with Action</h3> Struggling with self-esteem as a dad of children with additional needs is more common than you think, but it’s not a permanent state. By taking small, consistent steps to prioritise your health and well-being, you’ll not only feel better about yourself—you’ll also become an even stronger, more present father.If you’re ready to take that first step, the <a data-mce-href="https://brettsizeland.com/launchpad" href="https://brettsizeland.com/launchpad">Launchpad Program</a> offers a tailored approach to help dads like you reclaim their confidence, strength, and energy.

Rebuilding Self-Esteem as a Dad of Children with Additional Needs

Losing weight as a dad is challenging enough, but when you’re raising children with additional needs, it can feel nearly impossible. Between managing family responsibilities, work, and life’s unpredictability, finding time to prioritise your health often slips to the bottom of the list. However, weight loss doesn’t have to mean hours in the gym or complicated meal plans. With the right approach, you can make sustainable progress even amidst the demands of family life.<h3>How Can a Busy Dad Lose Weight?</h3> The key to losing weight as a busy dad is focusing on small, consistent changes that fit into your lifestyle. Forget about extreme diets or punishing workouts—you simply don’t have the time for that, and let’s be honest, neither do I. Instead, start with these steps:<ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Calorie Awareness: You don’t have to meticulously track everything, but having a general idea of your calorie intake is crucial. Start by swapping high-calorie snacks for lower-calorie, nutrient-dense options.</li></ul> <ul style="list-style-type: square;" data-mce-style="list-style-type: square;"><li>Incorporate Strength Training: Building muscle isn’t just for aesthetics—it also increases your metabolism, helping you burn more calories even at rest. If time is tight, try short, efficient workouts like those in The StrongDad Program, designed specifically for busy fathers. </li><li>Plan Ahead: Prepping meals and scheduling workouts at the start of the week ensures you stay consistent, even when life gets chaotic.</li><li>Include Your Kids: Family walks or home workouts can double as quality time while keeping you active.</li></ul><h3>How Do I Lose Weight If My Family Isn’t Supportive?</h3>It’s tough when your family isn’t fully on board with your weight-loss journey. You might feel guilty about taking time for yourself, or tempted by less-than-healthy food options in the house. To stay on track, focus on your C.O.R.E.:C – Communicate Your Goals Be open with your family about why losing weight is important to you. Explain how improving your health benefits everyone—not just you. A healthier, stronger you means more energy, better resilience, and the ability to be more present for your loved ones.O – Own Your Choices Even if you can’t control what’s on the family menu, you can take charge of your own portions and food choices. Small adjustments, like adding more vegetables to your plate or skipping seconds, can make a big difference over time.R – Rely on Support Sometimes, going it alone can feel impossible. Seeking external guidance, like personal training or a structured program, gives you the accountability and tailored advice you need to stay consistent.E – Energy for All Remind yourself that your journey to better health doesn’t just serve you—it serves your family too. More energy, improved mood, and greater strength all lead to a better quality of life for everyone under your roof.By focusing on your C.O.R.E., you can stay grounded in your weight-loss goals, even when faced with family challenges. Remember, prioritising yourself isn’t selfish—it’s an investment in the people you care most about.<h3>How Long Does It Take to Lose Weight? Especially with Family Responsibilities?</h3> The honest answer? It depends. A sustainable rate of weight loss is 0.5–1kg per week, but the timeline varies based on your starting point, consistency, and challenges like sleep deprivation (more on that shortly). The good news is, every small step adds up. Progress may feel slower when juggling family responsibilities, but patience and persistence will get you there.<h3>Does Sleep Deprivation Make a Difference?</h3> Absolutely. Sleep deprivation can wreak havoc on your hormones, increasing hunger and reducing your willpower to stick to healthy habits. As a parent of children with additional needs, disrupted sleep might feel inevitable. Focus on controlling what you can—create a calming evening routine and prioritise rest whenever possible. And remember, a little exercise goes a long way in improving sleep quality.<h3>Take Control of Your Weight Loss Journey</h3> Losing weight as a dad with family responsibilities may be challenging, but it’s not impossible. By focusing on small, impactful changes and seeking support when needed, you can achieve your goals without compromising on what matters most. If you’re looking for a tailored program that fits your life, The StrongDad Program or personal training can help you get there.&nbsp;

How to Lose Weight as a Dad of Children with Additional Needs

Brett Sizeland Personal Training

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Brett Sizeland Coaching is a martial arts–based personal training service based in Hoddesdon, Hertfordshire, helping busy adults and parents aged 35+ get fitter, stronger, and more confident through Boxing, Muay Thai, MMA grappling, and strength training.

Sessions take place in Brett’s private home gym — a quiet, fully equipped space without the crowds or distractions of a commercial gym. Each session is designed to fit around work and family life, giving clients a realistic,

📖 Articles

Strength training for autism parents – why short, sharp s...

Beyond the Instagram Illusion: Setting Realistic Fitness ...

Cardio: Overrated or Essential? Here’s What You Need to Know

Why Fitness Feels Impossible as a Dad of ASD Kids (And Ho...

Rebuilding Self-Esteem as a Dad of Children with Addition...

How to Lose Weight as a Dad of Children with Additional N...