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<p><br></p><p>In the pursuit of our goals, whether they are physical, mental, or professional, it is essential to have a clear vision and a roadmap to guide us. One of the most effective tools in this journey is the development of a personal training philosophy. It serves as a compass that directs our actions, motivates us during challenging times, and helps us unlock our true potential. In this blog post, I want to share my personal philosophy and shed light on why creating a training philosophy is crucial to achieving your goals.</p><h3>Strength as the Foundation:</h3><p>My philosophy is simple yet profound: everything starts with strength. Physical strength serves as the cornerstone upon which we build our accomplishments. When we possess good strength, we unlock a world of possibilities and open doors to new challenges. Whether your goals involve excelling in a particular sport, transforming your physique, or simply leading a healthier life, a solid foundation of strength paves the way for success.</p><h3>Embracing the Science:</h3><p>However, it is important to note that strength alone is not enough. A well-rounded training philosophy requires an understanding of the fundamental scientific principles that underpin effective training. By grasping the concept of progressive overload, recovery, specificity, and adaptation, we can design training programs that optimize our progress and minimize the risk of injury.</p><h3>Low Skill, High Demand:</h3><p>Contrary to popular belief, achieving outstanding results does not always require complex exercises or fancy equipment. By incorporating low skill, high demand exercises into our training routine, we can maximize efficiency and effectiveness. These exercises target multiple muscle groups, enhance functional movement patterns, and promote overall athleticism. Remember, it's not about the complexity of an exercise but rather the benefits it offers and how it aligns with our goals.</p><h3>Consistency and Persistence:</h3><p>A training philosophy is incomplete without the pillars of consistency and persistence. Progress is rarely linear, and setbacks are inevitable. However, by staying consistent and showing up for ourselves day after day, we build resilience and mental fortitude. It is during these moments of challenge that our training philosophy becomes our guiding light, reminding us of our purpose and propelling us forward.</p><h3>Everyone's Path is Unique:</h3><p>In the realm of personal growth, it is crucial to acknowledge that everyone's path is different and winding. What works for one person may not work for another. A training philosophy provides us with a personalized roadmap, allowing us to navigate our journey based on our unique strengths, weaknesses, and aspirations. Embrace the fact that your journey is yours alone and let your training philosophy be your compass, guiding you towards your true potential.</p><h3>Belief as the Driving Force:</h3><p>At the core of any training philosophy lies the power of belief. To achieve greatness, we must first believe in ourselves and our capabilities. A well-crafted training philosophy instills belief by reminding us of our potential and pushing us beyond our self-imposed limitations. It becomes the driving force that fuels our motivation and propels us forward even when faced with adversity.</p><h3>Conclusion:</h3><p>Creating a personal training philosophy is a transformative process that goes beyond physical training. It empowers us to discover our inner strength, embrace principles, optimize our efforts, and navigate the unique journey towards our goals. By developing a clear and comprehensive philosophy, we can stay focused, motivated, and resilient, even in the face of challenges. </p><p>Remember, everything starts with strength, and with the right philosophy, we can achieve anything we set our minds to.</p>

My Training Philosophy

<p><br></p><p>Being a dad is a rewarding and demanding role, but when you have special needs children, the challenges can become even more intense. Amidst the daily responsibilities and caring for your children, finding time for yourself can be an uphill battle.</p><figure id="figure-2aoh7mxrpljdfhcqq"><img id="2aoh7mxrpljdfhcqq" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/13fIuM9I01yukKbpTae2b93jjBXFO5FN4ODwqmIVN04hetHaNl5LMG01KJEQoShh.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 20%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="20%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/13fIuM9I01yukKbpTae2b93jjBXFO5FN4ODwqmIVN04hetHaNl5LMG01KJEQoShh.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 20%;"></figure><h3>What happens when you don't value your health.&nbsp;</h3><p>Neglecting self-care, I believed that sacrificing my own needs for the sake of my family was the epitome of love and dedication. However, the toll of burnout left me depleted and unhappy, taking a toll on my relationships as a husband and father. I became emotionally distant from my partner, lacking the energy to provide support and affection. As a father, I struggled to be present and engaged, disappointing myself when with the children. </p><p>Realising the importance of self-care and my own mental health, I committed to working on my well-being again, and the transformation was remarkable.&nbsp;</p><figure id="figure-hkwpey8khqljdfhtvr"><img id="hkwpey8khqljdfhtvr" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/3aS3Jjk19YAUgedJQkoqHqOBpR9vBsaBBOzTSOitlMyWXAWgZ8xgrNFdj5khseAG.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 25%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="25%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/3aS3Jjk19YAUgedJQkoqHqOBpR9vBsaBBOzTSOitlMyWXAWgZ8xgrNFdj5khseAG.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 25%;"></figure><p>By time-blocking training &amp; self-care, I got my mojo back, strengthened relationships, and became a better husband, friend and father. I discovered that training is essential for me in nurturing healthy connections with loved ones. <strong>One of the ways I turned the ship around was with time-blocking...&nbsp;</strong></p><h3>Time Blocking</h3><p>In the day to day responsibilities of caring for your children, time blocking allows you to carve out dedicated moments for your well-being, including regular workouts. With non-negotiable appointments with yourself, this structured approach ensures you prioritise exercise and establish a routine. Discover how time blocking can be a game-changer for incorporating workouts into your busy schedule.</p><p>Time blocking is a powerful tool that helps you organise and allocate specific time slots for important activities in your life. You do it at work ALL THE TIME! Only this time blocking ensures that you set aside dedicated time for training sessions and self-care.</p><figure id="figure-6buwq1i9hsljdfi9qi"><img id="6buwq1i9hsljdfi9qi" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/brj4mR3NTEnkSTSwU08afIjJDY6FsnHgc0gjyJ26DfsSoQ4ImSf85OnpztfVqU3S.jpg" 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/brj4mR3NTEnkSTSwU08afIjJDY6FsnHgc0gjyJ26DfsSoQ4ImSf85OnpztfVqU3S.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p> </p><p>However, as a dad with special needs children, this becomes particularly challenging. The constant demands and unpredictability of caring for your children may make it difficult to stick to a consistent schedule. This lack of structure can hinder your ability to place importance on your own well-being. Nevertheless, recognising the significance of time blocking can be a crucial step toward finding balance and taking care of yourself.</p><h3>Self-Care Isn't Selfish:</h3><p>Many dads with special needs children often struggle with guilt when placing their own self-care at the top of their to-do list. It's important to remember that self-care is not selfish; it's a necessity. Taking care of yourself allows you to show up as the best version of yourself for your children and family. Time-blocking self-care activities, such as exercise, hobbies, or moments of relaxation, not only benefit your physical and mental well-being but also contribute to your ability to be a supportive and engaged father.</p><h3>Communicating with Family, Friends, and Work:</h3><p><br><strong>Effective communication plays a vital role in making time-blocking successful</strong>. As a dad with special needs children, it's crucial to openly communicate with your family, friends, and work about your training sessions and self-care needs. Clearly expressing the importance of these dedicated time slots and seeking their understanding and support can help create a supportive environment. By involving your loved ones in the process, you can enlist their help in managing responsibilities and ensure that they respect your scheduled self-care time.</p><figure id="figure-11fkvwy94tljdfiz9x"><img id="11fkvwy94tljdfiz9x" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/29tUEb6giXArJU452czwSGk4BIuM5D3Q0hrYa8H0Jlr5Uo7nGPG8f7uhNubCunZk.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 20%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="20%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/29tUEb6giXArJU452czwSGk4BIuM5D3Q0hrYa8H0Jlr5Uo7nGPG8f7uhNubCunZk.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 20%;"></figure><h3>Benefits to Everyone:</h3><p>Giving precedence to your well-being through time-blocking can yield numerous benefits for both you and your family. By setting aside dedicated time for training sessions and self-care, you not only improve your physical health and mental well-being but also enhance your ability to care for your special needs children. Taking care of yourself allows you to be more patient, present, and resilient in managing the challenges that arise. Additionally, it sets a valuable example for your children, teaching them the importance of self-care and balance in life.</p><h3>Tips for Success</h3><p><br>While time blocking can be a powerful tool, it's important to set yourself up for success. Here are a few tips:</p><p><strong>1. Be realistic</strong> with your schedule. Don't schedule a two-hour workout if you only have 45 minutes available.</p><p><strong>2. Be flexible.</strong> Life happens, and sometimes you'll need to adjust your schedule. That's okay! Just make sure you're still getting in your workouts.</p><p><strong>3. Track your progress.</strong> Seeing how consistently you're sticking to your schedule can be a huge motivator.</p><p>Although time-blocking training sessions and self-care can present unique challenges for dads with special needs children, it is essential to value your well-being. Remember that self-care is not selfish, but rather a crucial aspect of being a supportive and engaged father. Through effective communication, involving your loved ones, and recognising the benefits to everyone involved, you can overcome these obstacles and find the balance that allows you to be the best version of yourself for both your children and yourself.</p><h3>FREE 14 Day Launchpad coming soon.&nbsp;</h3><p>Quick plug... I'll be launching my first FREE StrongDad launchpad. </p><p>&nbsp;I help dads with special needs kids go from struggling to find balance in their lives to achieving a harmonious integration of family, health, and personal well-being through My <strong>StrongDad Method</strong>, without compromising their commitment to their children or neglecting self-care.</p><p>Details to be released soon. (Pass it on)&nbsp;</p>

From Chaos to Consistency: How Time Blocking Transforms Your Training Routine

<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

Brett Sizeland Personal Training

bout Brett Sizeland Coaching

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.

📖 Articles

My Training Philosophy

From Chaos to Consistency: How Time Blocking Transforms Y...

Reframing My Expectations as a Dad with ASD Kids

Finding the Right Balance: Online Coaching versus 1-2-1 P...

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

Time-Saving Methods for Strength and Muscle Building