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<p>Being a dad is tough, but being a dad with ASD kids is a whole new level of challenge. As someone who has been there, I know what it's like to feel overwhelmed and unsure of how to handle certain situations. However, I've found that reframing my expectations has been a game-changer when it comes to parenting my ASD children.</p><h2>Understanding My Children's Needs</h2><p>One of the biggest changes I made was to stop expecting my children to behave like neurotypical kids. Instead, I took the time to learn more about ASD and how it affects their behavior. This helped me to understand their needs better and adjust my expectations accordingly.</p><figure id="figure-dy9pdj2k8oljbxj080"><img id="dy9pdj2k8oljbxj080" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/19SYroyvTNzLozgXL3JrIyoH4Fk4z3tKUBHomeaCVk1kcyWJLdvky9pYOaLn83j9.png" alt="asd kids" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/19SYroyvTNzLozgXL3JrIyoH4Fk4z3tKUBHomeaCVk1kcyWJLdvky9pYOaLn83j9.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Communicating Effectively</h3><p>Communication can be a challenge when you have ASD kids, but it's not impossible. I found that using visual aids like pictures or social stories helped my children to understand what was expected of them. It also helped me to communicate more effectively with them.</p><figure id="figure-mbxxvedhk4ljbxj0ue"><img id="mbxxvedhk4ljbxj0ue" src="https://images.unsplash.com/photo-1557180295-76eee20ae8aa?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxjb21tdW5pY2F0aW9ufGVufDB8fHx8MTY4NzY3NzgzNXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="communication" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1557180295-76eee20ae8aa?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHw1fHxjb21tdW5pY2F0aW9ufGVufDB8fHx8MTY4NzY3NzgzNXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Embracing the Differences</h3><p>As a dad, it's easy to get caught up in comparing your children to others. However, I've learned that embracing their differences is key to reframing my expectations. My children may not be like their peers, but that doesn't mean they're any less valuable or capable.</p><figure id="figure-f5w6xp0c04ljbxj1sa"><img id="f5w6xp0c04ljbxj1sa" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/23sXMU1KsGdfGE0qJvrmm83RcAQdpgPUl9SNhjASkKPDHEaJAfR0u99AZZoG0ysv.jpg" alt="embrace differences" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/23sXMU1KsGdfGE0qJvrmm83RcAQdpgPUl9SNhjASkKPDHEaJAfR0u99AZZoG0ysv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Asking for Help</h3><p>Parenting is hard, and parenting ASD kids can be even harder. It's okay to ask for help when you need it. Whether it's from a therapist, support group, or family member, having a support system can make all the difference.</p><figure id="figure-p7una08mgljbxj2kg"><img id="p7una08mgljbxj2kg" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/29V1vndQ83oDzjItaOJqZ3cQAMDzSBROuGEOsCeKLTaqLz8h1JUyYOAfTlAvz9L3.jpg" alt="asking for help" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/29V1vndQ83oDzjItaOJqZ3cQAMDzSBROuGEOsCeKLTaqLz8h1JUyYOAfTlAvz9L3.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Celebrating the Wins</h3><p>Finally, it's important to celebrate the wins, no matter how small they may seem. As a dad with ASD kids, it can be easy to focus on the challenges and forget about the progress. Taking the time to celebrate the wins can help to keep you motivated and positive.</p><figure id="figure-s7yfqfb9cljbxj3ov"><img id="s7yfqfb9cljbxj3ov" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1c426bbqQdaHkxsw4ELfpWFGsUrMAeY07ycv0pgMIIKroj8ZNhfMALE32ZQXGuOD.jpg" alt="celebrate wins" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/1c426bbqQdaHkxsw4ELfpWFGsUrMAeY07ycv0pgMIIKroj8ZNhfMALE32ZQXGuOD.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Conclusion</h2><p>Reframing my expectations as a dad with ASD kids has been a journey, but it's one that has been well worth it. By understanding my children's needs, communicating effectively, embracing the differences, asking for help, and celebrating the wins, I've been able to become a better dad and advocate for my children.</p><p>I want you to take the lessons my boys have taught me and apply it to your world.&nbsp;</p><p data-pm-slice="1 1 []"><span class="ai-text">We all have our own path in life, and it's essential to remember that we are not competing with anyone other than ourselves. It's easy to get caught up in the comparison game, but it's important to avoid that trap. Instead, focus on finding the best way that suits you.</span></p><p><span class="ai-text">Throughout my life, I've learned that trying to be someone I'm not or following someone else's path only leads to frustration and disappointment. That's why I encourage you to take your own road. Explore your interests and passions, and don't be afraid to try new things.</span></p><p><span class="ai-text">It's crucial to remember that what works for someone else might not work for you. Everyone has their unique strengths and weaknesses, and that's okay</span></p><p>The<span class="ai-text"> most important thing is to be kind to yourself, stay focused on your goals, and be open to learning from your experiences.</span></p>

Reframing My Expectations as a Dad with ASD Kids

<h1 data-pm-slice="1 1 []"><br></h1><p><span class="ai-text">Are you looking to build your strength and physique but unsure whether to opt for remote coaching or one-on-one personal training? While both options have their advantages and disadvantages, the truth is, finding the right balance between the two can offer a more effective way to achieve your fitness goals.</span></p><h2><span class="ai-text">Remote Coaching: Advantages and Disadvantages</span></h2><p><span class="ai-text">Remote coaching, or online training, has gained popularity over the years. With remote coaching, you have access to training plans, online support, and nutritional guidance, regardless of your physical location. This is a great option for those who are always on-the-go, have a busy schedule, or have limited access</span> <span class="ai-text">to a gym or personal trainer. However, remote coaching does have some disadvantages. It can be difficult to maintain accountability without face-to-face interaction, and it may not be as personali</span>s<span class="ai-text">ed as in-person coaching.</span></p><h2><span class="ai-text">In-Person Coaching: Advantages and Disadvantages</span></h2><p><span class="ai-text">In-person coaching, also known as 1-2-1 personal training, offers a more hands-on approach to fitness coaching. A personal trainer is able to assess your form and technique in real-time, making corrections as needed. Additionally, in-person coaching offers a level of accountability that can be difficult to achieve with remote coaching. However, in-person coaching can be more expensive and may require scheduling around the trainer's availability</span></p><figure id="figure-wqib6g5qqljbw7n37"><iframe id="wqib6g5qqljbw7n37" src="https://www.youtube.com/embed/T4t5pRTyG8U" class="w-full bg-gray-100 rounded-lg md:rounded-xl lg:rounded-2xl" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtu.be/T4t5pRTyG8U" data-corners="medium"></iframe></figure><p><span class="ai-text">Ultimately, the decision between remote coaching and in-person coaching</span> comes down to you. Personally, most people would benefit from a hybrid of both. My main issue with online coaching is some people think its a one-way process. <span class="ai-text">Online coaching can be an effective way to improve one's skills or reach a specific goal, but the success of the coaching relationship largely depends on the level of interaction from the person being coached. Here are some ways in which being interactive can help maximize the benefits of online coaching:</span></p><ul><li><p> <strong><span class="ai-text">Active participation:</span></strong></p><p><span class="ai-text">The person being coached needs to actively engage in the coaching sessions and be willing to ask questions, provide feedback, and discuss progress. This helps the coach understand the individual's needs and tailor the coaching experience to meet their specific goals.</span></p></li><li><p> <strong><span class="ai-text">Honesty and openness:</span></strong></p></li></ul><p><span class="ai-text">. This allows the coach to provide more effective feedback and support.</span></p><ul><li><p> <strong><span class="ai-text">Consistency:</span></strong></p></li></ul><p><span class="ai-text">Consistency is key when it comes to achieving fitness goals. Even with remote coaching, it's important to stay on track with your training plan and work towards your goals consistently.</span></p><ul><li><p> <strong><span class="ai-text">Communication:</span></strong></p></li></ul><p><span class="ai-text">Communication is essential for any coaching relationship to be successful. Regularly checking in with your coach and letting them know how you're progressing will help keep you accountable and motivated.</span></p><ul><li><p> <strong><span class="ai-text">Feedback and adjustments:</span></strong></p></li></ul><p><span class="ai-text">Providing honest feedback to your coach about what's working and what's not will help them make adjustments to your training plan and keep you on track towards your goals.</span></p><p><span class="ai-text">At the end of the day, whether you choose remote coaching or in</span> person, to get the <span class="ai-text">most out of coaching, it's important to be honest and open about what you're struggling with, what you hope to achieve, and any obstacles that might be standing</span> <span class="ai-text">in your way</span>.</p><figure id="figure-fu0xbch87qljbw719x"><img id="fu0xbch87qljbw719x" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/18Bi7wH956p6W8YnFv4KQAlqIuQeUF6xo3eWzJBmYIzPksIoEzC6I8vFi9037t4N.png" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/18Bi7wH956p6W8YnFv4KQAlqIuQeUF6xo3eWzJBmYIzPksIoEzC6I8vFi9037t4N.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p> </p><p><span class="ai-text">P</span>ersonally, I believe<span class="ai-text"> that in-person training is the better option for solving specific problems and working on individual skills. When it comes to general strength and fitness goals, where the timelines are longer, online training is the preferred choice. Both types of training have their advantages and disadvantages, but ultimately, the decision comes down to personal preference and individual needs.</span></p><p><span class="ai-text">I'd be happy to discuss what type of personal training or online coaching might work best for you. Please feel free to book a free consultation with me so we can chat about your options. </span></p>

Finding the Right Balance: Online Coaching versus 1-2-1 Personal Training

<p>Building a home gym doesn't have to break the bank. With a bit of resourcefulness and patience, I managed to create my own fitness sanctuary without draining my wallet. In this blog post, I'll share my personal experience and some practical tips on how you can build a cost-effective home gym that delivers 90% of your gains.</p><h3>Setting a Budget</h3><p>The first thing I did was set a budget. I knew I couldn't afford top-of-the-line equipment, but I also didn't want to skimp on quality. After doing some research, I suggest you set a budget and stick to it.... Then blow it all out the water later.&nbsp;</p><figure id="figure-eb2c23gjbljaj6r6r"><img id="eb2c23gjbljaj6r6r" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1fYL6CVYweQXZRejjqPArR8ptkplJHm38qS56lZ3Oea3xofLDsos0UzViIdcfl7e.png" alt="home gym" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1fYL6CVYweQXZRejjqPArR8ptkplJHm38qS56lZ3Oea3xofLDsos0UzViIdcfl7e.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Start Simple</h3><p>Power Rack, Shitty Plates, and Barbell<br>To kickstart your home gym, focus on the essentials. Invest in a sturdy power rack, even if it's a basic one, as it forms the backbone of your strength training. Pair it with some affordable plates and a reliable barbell. Remember, these foundational items will contribute to the majority of your gains.</p><p><br></p><figure id="figure-haimdfah85ljaj6spk"><img id="haimdfah85ljaj6spk" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/7AETP67sxNFB5Ne9knfMC5kyqxE9ppAB97j0ZgjRbdaQDy0hetqgZ83YHdxESJSq.png" alt="home gym equipment" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/7AETP67sxNFB5Ne9knfMC5kyqxE9ppAB97j0ZgjRbdaQDy0hetqgZ83YHdxESJSq.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Be Savvy with Online Platform</h3><p>Move beyond traditional platforms like eBay and embrace the power of Facebook Marketplace. Set reminders and keep an eye out for deals and steals. Additionally, sign up for mailing lists from fitness equipment brands. Yes, it can be a bit annoying with the influx of emails, but it's a great way to stay informed about exclusive discounts and limited-time offers.</p><h3>Embrace Free Equipment</h3><p><br>When it comes to adding variety to your workouts, think outside the box. Explore unconventional sources of free equipment. Farms often have old tires that can be transformed into fantastic training tools. Breweries and pubs might have kegs that can double as challenging weights. Even small tires can serve as excellent sleds for conditioning work. Get creative with what's available in your surroundings.</p><p><br></p><figure id="figure-44powlrofmljaj6vh7"><img id="44powlrofmljaj6vh7" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/39CxFp2fGXYATkKPMj6iJCVeRmVfNtX6w4cYFwuVk2D3l6UJRZ3j86FQvc5HtJZI.jpg" alt="home gym setup" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/39CxFp2fGXYATkKPMj6iJCVeRmVfNtX6w4cYFwuVk2D3l6UJRZ3j86FQvc5HtJZI.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Avoid the 'Fitness' Markup</h3><p><br>Save your hard-earned money by sidestepping unnecessary price hikes associated with fitness-specific products. Skip the overpriced 'fitness' mats and opt for stable mats, which are essentially the same but without the inflated price tag. Look for alternative options that provide the same functionality at a fraction of the cost.</p><figure id="figure-xommge93kvljaj6wsi"><img id="xommge93kvljaj6wsi" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/7JWrWZrlB2xQgYHikmVTPs5GCWb2O1R4WTPqOtRBqTioKwabyOloWmNVe6PTGb0x.jpg" alt="home gym routine" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/7JWrWZrlB2xQgYHikmVTPs5GCWb2O1R4WTPqOtRBqTioKwabyOloWmNVe6PTGb0x.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Patience is Key</h3><p><br>Building a budget-friendly home gym requires patience. Don't rush into purchases unless you stumble upon true bargains. Take your time to research and compare prices. The fitness equipment market is constantly evolving, and you're likely to find great deals if you stay persistent.</p><p><br></p><h3>Expanding the Gym</h3><p>As I got stronger and more committed to my fitness journey, I decided to expand my gym. I added a kettlebell, a medicine ball, and some resistance bands with handles. I also invested in a yoga mat and blocks for stretching and yoga.</p><figure id="figure-wculdevop4ljaj6ykl"><img id="wculdevop4ljaj6ykl" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/31Um1it3MGunCevRp2sh1FnplYHqKN1o5LjWbS7nJbMjgbF30N0CIxF4LoEIrgtg.png" alt="home gym expansion" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="null" data-positionY="null"/></figure><h3>The Benefits of a Home Gym</h3><p>Now that I've been working out at home for a while, I can confidently say that it was one of the best decisions I've ever made. I'M NOT REALLY saving money on a gym membership, but I'm saving time by not having to commute to the gym. Plus, I can work out whenever I want, without having to worry about gym hours or crowds.</p><figure id="figure-y6a6v73679ljaj70a0"><img id="y6a6v73679ljaj70a0" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/0TJsnxBaXreGNAjS8yprZxIG2rZhrR42MCKzynEn8PUappHDonWUAQOzfmnwrc9h.jpg" alt="home gym benefits" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/0TJsnxBaXreGNAjS8yprZxIG2rZhrR42MCKzynEn8PUappHDonWUAQOzfmnwrc9h.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Is it worth it?&nbsp;</h2><p>Creating a home gym on a budget is an achievable goal. By focusing on the essentials, leveraging online platforms, embracing free equipment options, avoiding unnecessary markups, and practicing patience, you can build a workout space that supports your fitness journey without draining your bank account. Remember, it's not about the flashiest equipment but the consistent effort you put into your training that will yield the greatest gains. Happy building and enjoy your budget-friendly home gym!</p><p>Now that I've been working out at home for a while, I can confidently say that it was one of the best decisions I've ever made. I'M NOT REALLY saving money on a gym membership, but I'm saving time by not having to commute to the gym. Plus, I can work out whenever I want, without having to worry about gym hours or crowds.</p>

How I Built My Budget-Friendly Home Gym: A Journey of Gains

<p><br></p><p>As a father with boys on the autism spectrum, a full-time job, and numerous caregiving responsibilities at home, finding time for strength and muscle building can feel like an impossible task.</p><p>Most programs out there while great - ususally require a minimum of 1-2 hours in the gym and a serious level of program commitment.&nbsp;</p><p>What you need to realise is that <strong><em>most programs won't be the right fir for you</em></strong>. So rather than just trying to fit a square peg in a round hole, follow these rules to ensure you can get the work done in the time available to you.&nbsp;</p><h2>Train Efficiently and Adjust Intensity</h2><p><br>Rather than fixating on the amount of time I think a workout should take, I focus on training for the time available. This means designing workouts that are intense and efficient, allowing me to finish early if necessary. It's about quality over quantity.</p><h2>Embrace Time-Saving Techniques</h2><p><br>Incorporate time-saving techniques like Escalating Density Training (EDT), which involves performing alternating sets of two exercises within a specific time frame. This method allows me to accomplish more work in less time, maximising both strength and muscle-building benefits.</p><h2>Explore Complex Training</h2><p><br>Complex training combines strength exercises with plyometric or explosive movements. By combining movements, I can engage multiple muscle groups simultaneously, saving time while still challenging my body to build strength and power. It's not for everyone, and if your joints ar a bit moody, proceed with caution.&nbsp;</p><h2>Implement Strength Circuits</h2><p><br>Strength circuits involve performing a series of resistance exercises with minimal rest in between. This approach keeps the heart rate elevated, promotes muscle endurance, and saves time by minimising rest periods. It's great for general muscle building, although nicking all the equipment in the gym won't make you any friends...&nbsp;</p><h2>Utilize Supersets and Compound Movements</h2><p><br>Incorporating supersets, which involve pairing two exercises back-to-back with minimal rest, and compound movements that work multiple muscle groups simultaneously, allows me to maximise efficiency and time effectiveness during my workouts.</p><h2>Leverage AI for Time-Saving Workouts</h2><p><br>When my mental bandwidth is low or I lack the creativity to design a workout, I rely on AI-powered fitness apps and programs. These platforms generate customised workouts based on my goals, available equipment, and time constraints, helping me save time and stay consistent with my training.</p><p>Example: When I'm short on time and struggling to create a workout, I use the AI fitness app "FitGenius" to generate a 20-minute full-body strength and muscle-building session. The app considers my preferences, limitations, and time availability to provide a workout that ensures I make the most of the limited time I have.</p><p>Another alternative is to simply use ChatGPT and 'prompt' the AI to write you a progam. Try this prompt:&nbsp;</p><blockquote><p>Write me a [TIME AVAILABLE] minute workout based around [YOUR GOAL] using this available equipment [LIST YOUR EQUIPMENT]. I am a [AGE, GENDER, ABILITY] and I need the workout to be [INTENSITY LEVEL]&nbsp;</p></blockquote><p><br></p><h2>Emphasize Compound Movements</h2><p><br>Prioritise compound exercises like squats, deadlifts, bench presses, and rows. These exercises engage multiple muscle groups simultaneously, allowing me to train more effectively and efficiently while maximizing strength and muscle gains. When time is short - stay off the machines.&nbsp;</p><h2>Opt for High-Intensity Interval Training (HIIT)</h2><p><br>Incorporating HIIT sessions into my routine helps me save time while still reaping cardiovascular and metabolic benefits. These intense bursts of training keep the workouts brief yet highly effective. It only takes 10-15 minutes to see benefits over a couple of sessions.&nbsp;</p><h2>Implement Time-Under-Tension Techniques</h2><p><br>By manipulating the tempo of my lifts and emphasizing time under tension, I can make my workouts more challenging and productive without needing to increase the duration. Slowing down the eccentric (lowering) phase of the movement and focusing on controlled contractions can enhance muscle growth and strength gains.</p><h2>Prioritise Recovery and Adaptation</h2><p><br>Recognise that adequate recovery and adaptation are crucial for progress. Make sure to schedule rest days, prioritise quality sleep, and maintain a balanced diet to support muscle repair and growth.</p><p>Being a busy dad with additional needs children and multiple responsibilities doesn't mean sacrificing our fitness goals. By implementing these time-saving program methods, adjusting our mindset, and embracing&nbsp;the available tools and techniques, we can optimise our training time, build strength and muscle, and improve our overall well-being. Remember, it's about finding a balance and making the most of the time we have, ensuring we prioritise both our family's needs and our own self-care.</p><h2>APP LAUNCH</h2><p>I am excited to announce the upcoming launch of the Sustainable Strength mobile app, specifically designed for busy dads like us who want to build strength and muscle while maintaining a balanced lifestyle.</p><p>As a special offer, I am offering early launch access to a 14-day power building program exclusively for dads.</p><p>If you're interested in being part of this transformative strength experience, fill in the contact form on my website. I'll keep you posted on the launch date.&nbsp;</p><p><br></p><p><br></p>

Time-Saving Methods for Strength and Muscle Building

<p><br></p><p>As a dad of children with special needs, I've come to understand that the challenges we face can be both physically and emotionally demanding. The weight of responsibility we carry can often feel overwhelming, leaving us needing an outlet that not only helps us cope but also strengthens us from within. </p><p>That's when your gym sessions become crucial.. Strength training, though demanding and at times intimidating, has become more than just a physical activity for me. It has become a powerful tool for fostering resilience in my journey as a father.</p><h2>The Hard and Scary Path:</h2><figure id="figure-11sug3jn0elj3dltos"><img id="11sug3jn0elj3dltos" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/fGoiUi1XnoXv4Zn7Irb88rutdtrgVDzMsPDIqaC6PW8mALGrPYPuUIhldnULvJVq.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 10%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="10%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/fGoiUi1XnoXv4Zn7Irb88rutdtrgVDzMsPDIqaC6PW8mALGrPYPuUIhldnULvJVq.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 10%;"></figure><p><br>Let's be honest, strength training is hard. It requires discipline, dedication, and a willingness to push ourselves beyond our comfort zones. Heavy strength training, and for me, deadlifting takes that difficulty to another level. The prospect of lifting heavy weights can be daunting, stirring up feelings of fear and self-doubt. Yet, it is precisely through embracing these challenges that we find opportunities for growth, both in the gym and in our lives as parents.</p><h2>Delayed Gratification:</h2><p><br>Training teaches us an important lesson about delayed gratification. It's not about instant results or quick fixes. Progress comes gradually, often requiring weeks or months of consistent effort before we see tangible changes. As dads of children with special needs, we understand this concept all too well. Our parenting journey is a marathon, not a sprint. We don't always see immediate progress or receive instant rewards for our efforts. Instead, we persevere, knowing that the small victories along the way will eventually lead to significant transformations. Take the long road, and walk it.&nbsp;</p><figure id="figure-yjj2k234irlj3dnv40"><img id="yjj2k234irlj3dnv40" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/31aCycKjqldNdZ5PvL2t5xAAVlMoMBsmhVeSEhSkEnRD5qWDINdEjhd451VFBMZv.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 75%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="75%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/31aCycKjqldNdZ5PvL2t5xAAVlMoMBsmhVeSEhSkEnRD5qWDINdEjhd451VFBMZv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 75%;"></figure><h2>Metaphor for Parenting:</h2><p><br>Deadlifts are a metaphor for our parenting journey. Just as we face the challenge of lifting heavy, we encounter obstacles and setbacks in our role as fathers. The weights may differ, but the mental and emotional fortitude required to overcome them remains the same. Each rep we complete, each weight we conquer, represents a triumph over adversity. It reminds us that we are capable of facing any challenge head-on, equipped with the resilience and determination needed to be the best fathers we can be. And, when the milestone is achieved, we move on to the next one. Because it's not for glory...</p><h2>An Outlet for Emotional Release:</h2><figure id="figure-arqlyh3802lj3dorok"><img id="arqlyh3802lj3dorok" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/31Um1it3MGunCevRp2sh1FnplYHqKN1o5LjWbS7nJbMjgbF30N0CIxF4LoEIrgtg.png" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/31Um1it3MGunCevRp2sh1FnplYHqKN1o5LjWbS7nJbMjgbF30N0CIxF4LoEIrgtg.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p><br>Strength training, particularly deadlifting, provides a powerful outlet for emotional release. The physical exertion allows us to channel our frustrations, stress, and anxieties into something constructive. As we push our bodies to their limits, we discover a sense of catharsis, leaving us feeling refreshed and more mentally resilient. It becomes a sanctuary where we can temporarily set aside our parenting worries and focus solely on ourselves, replenishing our inner strength to better navigate the complexities of our daily lives. Never forget this - in the moment, be it fleeting, you can be free from the stresses of being a carer and parent. You need those moments.</p><p>I've found more than just physical strength through training. It has become a transformative practice that enhances my resilience as a dad of twins with ASD. The challenges and rewards of this journey mirror those we encounter in our daily lives, reminding us of our capacity to overcome obstacles and grow stronger through adversity. </p><p>So, embrace the grind, both in the gym and in life, as we cultivate resilience and continue to thrive on our life less ordinary.</p>

Fostering Resilience Through Deadlifts

<p>:</p><p>Being a dad of twin boys on the spectrum comes with unique challenges, and there was a time when sticking to any sort of training routine seemed beyond my reach. However, over time I have learned so much from my time as a parent of ASD kids and in some ways, the lessons learned in life now inform my training practices. Funny how that happens...&nbsp;</p><p>Adaptability and customisation: Every parent in my situation knows you got to adapt all the time. Training is no different. Don't follow the crowd. Do what works for YOU. The key is to modify exercises, intensity, and duration to suit personal abilities and time constraints.&nbsp;Remember, the goal is progress, not perfection.</p><h3>Resources and Support: Tapping into Available Tools and Communities</h3><p>In this digital age, numerous resources are available to assist you in developing your kids. Help, and community can be found to offer support to parents. If you look hard enough, you can also find suitable fitness knowledge. Explore online platforms, fitness apps, and social media communities that offer guidance for parents with diverse circumstances. </p><p>Connecting with others who are facing similar challenges can provide invaluable support and inspiration along your journey.</p><h3>Time Management Strategies: Maximizing Limited Time for Fitness</h3><p>Routine rules in our house. Balancing the demands of caring for a child with special needs and maintaining a fitness routine can be daunting. However, effective time management strategies can make a world of difference. Incorporating exercise into your daily activities, such as taking short movement breaks or utilising high-intensity interval training can help you make the most of your limited time. Remember, even small efforts add up, and consistency is key. Much like with the boys - I try celebrate every step, no matter how small.&nbsp;</p><h3>Seeking Professional Guidance: Consulting Experts for Training</h3><p>We have seen countless specialists and provate therapists to give the boys the care and education they need. We could not do this on our own as it's YEARS of expertise and knowledge required to get the right outcome. Training, is no different.</p><p>Don't hesitate to seek professional guidance from fitness experts, trainers, or physical therapists. These professionals can assess your capabilities, provide guidance on exercise selection and technique, and create a customised fitness plan that takes into account the specific challenges you face as a dad with a child with special needs. That is exactly what we do on the StrongDad program.&nbsp;</p><p>Working with an me can give you the confidence and knowledge to make informed training decisions that benefit both your physical and mental well-being.</p><h3>Emotional and Mental Well-being: Using Exercise as Self-Care</h3><p>Regular exercise has proven benefits for emotional and mental well-being. As a dad with a child with special needs, it's crucial to prioritise self-care for my own wellbeing. Physical activity serves as an outlet for stress relief, allowing you to recharge and maintain a positive mindset. Make exercise a non-negotiable part of your routine, knowing that it contributes to your overall well-being as you navigate the unique challenges you face. You soon learn, as many experts will tell you, you have to put your oxygen mask on first.&nbsp;:</p><p>Dads like me, maybe like you - &nbsp;have the power to shape their training decisions and mindset to create effective sustainable fitness routines. </p><p>Reflect on the lessons learned in your time parenting. I bet you're resilient, can adapt to any situation, manage your time effectively and leverage resources. Use these skills in developing your training and self care and I gurantee you'll look and feel better for it. Don't underestimate the education you have received on this journey of parenthood. Leverage it to your advantage in other areas of your life and you (and your family) will thrive. &nbsp;</p><p><br></p>

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