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<p>In this blog post, I'll share my experience using AI to create highly effective strength circuits. Let's start by understanding what a strength training circuit is and how it can help you build muscle and burn fat. I'll also discuss the importance of having enough space to perform these circuits and explore how you can do them in a regular gym setting. </p><p>Lastly, I'll explain why the compound, carry, then condition approach is to me, the ultimate strength circuit. So, let's go in and discover the key insights to level up your strength training!</p><h3>What is a Strength Training Circuit?</h3><p>A strength training circuit involves performing a series of exercises back-to-back, targeting different muscle groups. It's a comprehensive workout that challenges your muscles and keeps your heart rate up. These circuits typically incorporate resistance exercises with minimal rest periods, providing an effective way to stimulate muscle growth and increase fat burning. I tend to only use big compound lifts like deadlifts, presses, pulls and squats.&nbsp;</p><figure id="figure-hgrqsp3jbljg92ta0"><img id="hgrqsp3jbljg92ta0" src="https://durable.sfo3.cdn.digitaloceanspaces.com/covers/1fYL6CVYweQXZRejjqPArR8ptkplJHm38qS56lZ3Oea3xofLDsos0UzViIdcfl7e.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/1fYL6CVYweQXZRejjqPArR8ptkplJHm38qS56lZ3Oea3xofLDsos0UzViIdcfl7e.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Building Muscle, Shredding Fat:</h3><p>Strength training circuits are a powerful tool for building muscle and shedding excess fat. By engaging in big movements, you promote muscle development and improve overall body composition. Additionally, these circuits give a shortv boost to your metabolism, resulting in continued calorie burn even after your workout is over. If your goal is to sculpt your physique and reduce body fat, strength circuits are an excellent choice.</p><h3>&nbsp;Importance of Space:</h3><p>I dont know if I have mentioned it, but I have a home gym 😂</p><p>Ample space is crucial when performing strength circuits. These workouts involve dynamic movements, and usually means using several pieces of kit such as barbells dumbbells , benches and such. Having enough room and access to kit ensures safety and allows you to perform exercises without any restrictions or accidental collisions with fellow gym-goers.</p><figure id="figure-gbmrdihoheljg93f1s"><img id="gbmrdihoheljg93f1s" src="https://images.unsplash.com/photo-1574680096145-d05b474e2155?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Zml0bmVzc3xlbnwwfHx8fDE2ODc5ODAxMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" 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://images.unsplash.com/photo-1574680096145-d05b474e2155?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Zml0bmVzc3xlbnwwfHx8fDE2ODc5ODAxMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Doing Strength Circuits in a Regular Gym:</h3><p>You don't need a fancy gym to incorporate strength circuits into your routine. Even in a regular gym, you can make the most of your workouts. Simply grab your dumbbells, find an open area, and get started. Use complexes if equipment is scarce. By adapting the exercises to your available equipment and space, you can still reap the benefits of strength circuits.</p><h3>The Ultimate Strength Circuit: Compound, Carry, then Condition:</h3><p>For maximum effectiveness, consider following the compound, carry, then condition approach in your strength circuits. Begin with compound exercises like squats and deadlifts, which engage multiple muscle groups simultaneously. Next, incorporate carries such as farmer's walks or weighted lunges, which challenge your core and grip strength. Lastly, finish off with conditioning exercises like battle ropes or sprints to elevate your heart rate and enhance cardiovascular fitness.</p><figure id="figure-apik2g99fsljg942i3"><img id="apik2g99fsljg942i3" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/27wQk6L8kfdAmVkvvpfocjfvdrcd32KM6knCdmiOD4x39B5YKM83m3o1QDU29YAG.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"/></figure><h3>Build your circuit with AI</h3><p>To design a personalised strength circuit, AI models like ChatGPT can provide guidance based on general principles and exercise recommendations. However, as an AI text-based model, It doesn't obviously have real-time data about your current fitness level, specific goals, available equipment, or any potential limitations or injuries. Therefore, you need to input this info yourself using sa prompt. Here are some of the variables you might want to consider:&nbsp;</p><p><strong>Fitness Goals:&nbsp;</strong>- Specify your primary fitness objectives.<br></p><p><strong>Current Fitness Level:</strong>&nbsp; - Describe your current fitness level and experience.<br></p><p><strong>Available Equipment:</strong>&nbsp; - List the equipment you have access to.<br></p><p><strong>Time Availability:</strong>&nbsp; - Mention the amount of time you can dedicate to workouts.<br></p><p><strong>Limitations or Concerns:&nbsp;</strong>- Inform about any physical limitations or health concerns.</p><p>By leveraging the power of AI, I discovered the immense benefits of well-designed strength circuits. Incorporating these workouts into your fitness routine can help you achieve your goals of muscle development and fat loss. Remember to prioritise adequate space, adapt the exercises to your gym environment, and implement the compound, carry, then condition approach for optimal results. Embrace the opportunities to enhance your strength training and enjoy the rewards of improved fitness and physique.</p>

How I Used AI to Develop Effective Strength Circuits: A Practical Guide

<p>Title: Navigating Unsupportive Loved Ones on Your Fitness Journey: Insights from a Seasoned Coach</p><p>As a coach who has witnessed this scenario countless times over the years, I understand the frustration and disappointment that can arise when people close to you don't support your fitness journey. It can be disheartening when those we care about fail to provide the encouragement we need. In my experience, this lack of support often boils down to a few common factors: jealousy, feelings of inadequacy, and misplaced love. In this blog post, I'll offer insights and guidance on how to navigate these challenges while maintaining your focus and determination.</p><h3>1. Jealousy:&nbsp;</h3><p>It's not uncommon for those close to us to feel a sense of jealousy when they see us embarking on a fitness journey. Your dedication and progress can inadvertently shine a light on their own perceived failings or lack of motivation. Instead of celebrating your achievements, they may become defensive or resentful. Remember, their jealousy stems from their own insecurities, and it's crucial not to let it deter you from your goals. Approach their reactions with empathy, understanding that their responses are a reflection of their own struggles.</p><h3>2. It Shines a Light on Their Failings:</h3><p>When you commit to a lifestyle change, your dedication can inadvertently highlight the areas where others may feel inadequate. Seeing your progress may remind them of their own unrealised goals or previous unsuccessful attempts. Instead of viewing their lack of support as a personal attack, try to empathise with their feelings of inadequacy. Offer encouragement and let them know that their own journey is possible if they choose to pursue it.</p><h3>3. Misplaced Love, Especially When It's Difficult:</h3><p>Sometimes, the lack of support stems from a place of misplaced love and concern. Loved ones who witness the challenges and hardships you encounter may fear for your well-being or worry that you're pushing yourself too hard. Understand that their intentions are rooted in care and protectiveness, even if their actions may not align with your goals. Communicate openly with them, sharing your reasons for embarking on this journey and assuring them that you're taking the necessary precautions for your health and safety.</p><p>To overcome the challenges posed by unsupportive loved ones on your fitness journey, consider the following strategies:</p><h3>1. Communicate Your Goals and Intentions: </h3><p>Openly share your fitness goals, aspirations, and the reasons behind your journey with your loved ones. Help them understand the importance of this commitment to your well-being and personal growth. By communicating your intentions, you can foster understanding and potentially alleviate any concerns or misunderstandings.</p><h3>2. Educate and Share Your Progress: </h3><p>Educate your loved ones about the positive impacts of exercise and healthy living. Share articles, success stories, or scientific research that demonstrate the benefits of a fitness journey. Additionally, regularly update them on your progress, celebrating milestones and sharing how it has positively impacted your life. This can help shift their perspective and generate more supportive attitudes.</p><h3>3. Seek Support Outside Your Inner Circle: </h3><p>While it's disappointing when those closest to us don't provide support, it's essential to seek encouragement elsewhere. Surround yourself with a supportive network of friends, fitness communities, or online groups who share similar goals and understand the challenges you face. Their encouragement and shared experiences can provide the motivation and support you need to stay focused on your journey.</p><h3>4. Lead by Example:</h3><p> Show your loved ones the positive changes that have resulted from your fitness journey. Demonstrate the discipline, dedication, and joy you derive from your commitment to health and well-being. By leading by example, you may inspire them to make positive changes in their own lives and foster a more supportive environment.</p><h3>5. Practice Self-Compassion and Persistence: </h3><p>Remember that your fitness journey is about self-improvement and personal growth. Stay focused on your goals, even in the face of negativity or lack of support. Always be you. You can forever be proud of that.</p><p>Know that your actions will speak louder than any unsupportive words.</p><p>Ultimately, your fitness journey is about your own well-being and personal fulfillment. While it can be challenging to overcome unsupportive loved ones, with patience, understanding, and a strong sense of determination, you can rise above their negativity and continue on your path to a healthier, happier you.</p><p>Stay true to your goals and surround yourself with a supportive network of like-minded individuals who will uplift and inspire you along the way. With determination and resilience, you can overcome any obstacles that come your way.</p><p>WORD OF WARNING... It's also crucial to remain humble and avoid coming across as preachy or self-righteous. People are generally not receptive to someone who acts like a "born-again exercise expert." Instead, focus on your own path, lead by example, and offer support and encouragement to others without imposing your views. By maintaining a balanced and understanding approach, you can foster positive relationships and inspire those around you through your actions rather than words.</p>

Navigating Unsupportive Loved Ones on Your Fitness Journey: Insights from a Seasoned Coach

<p><br></p><p>Emotional exhaustion is a state of being emotionally drained and depleted due to prolonged stress or overwhelming circumstances. It manifests as persistent fatigue, reduced motivation, and difficulty coping with daily tasks.</p><p>Emotional exhaustion, as a dad with children on the autism spectrum, drains my energy and affects my motivation to train and eat well. I have had to work hard to get back on track, which included counselling and even medical intervention. Here were the symptoms:</p><h3>Lack of Energy and Motivation</h3><p> Emotional exhaustion drains our physical and mental energy, making it difficult to find motivation for exercise and healthy eating.<br></p><h3>Emotional Eating and Cravings</h3><p> Emotional exhaustion can lead to unhealthy eating patterns, with a tendency to seek comfort in high-calorie foods and indulge in emotional eating... Or worse yet, self medicate with alcohol or drugs.<br></p><h3>Impaired Cognitive Function</h3><p> Emotional exhaustion affects decision-making and impulse control, making it harder to make thoughtful choices about diet and exercise. Poor choices come from poor cognition.<br></p><h3>Disrupted Sleep Patterns</h3><p>Sometimes the cause! Emotional exhaustion often disrupts sleep, impacting metabolism, appetite regulation, and energy levels for physical activity.<br></p><h3>Negative Self-Perception and Body Image</h3><p> Emotional exhaustion can contribute to negative self-perception and body image issues, affecting the motivation to engage in fitness and nutrition activities.</p><p>Its safe to say it's not just parents of additional needs childen that suffer from emotional exhaustion. ANYONE in a variety of circumstances may have experienced this at some time. If you think its you, here are some of the strategies I used to get back on track:&nbsp;</p><h3>1. Seek Support:</h3><p>Reach out to friends, family, or support groups who understand your situation. Share your experiences, vent your emotions, and seek advice or encouragement. Connecting with others who can relate to your challenges can provide a much-needed sense of support and rejuvenation.</p><h3>2. Prioritise Self-Care:</h3><p>Make self-care a priority, even in small ways. Set aside time for activities that recharge and replenish you, such as meditation, hobbies, or engaging in activities that bring you joy and relaxation. By taking care of your own needs, you can build resilience and better manage emotional exhaustion.</p><h3>3. Establish Boundaries</h3><p> Learn to set boundaries to protect your time and energy. Understand that it's okay to say "no" or delegate certain tasks to others when needed. Setting boundaries helps you maintain a better balance between caregiving responsibilities and personal well-being.</p><h3>4. Practice Mindfulness</h3><p> Incorporate mindfulness techniques into your daily routine. This can involve deep breathing exercises, guided meditation, or simply taking moments throughout the day to be fully present and aware of your thoughts and feelings. Mindfulness helps to reduce stress, improve focus, and recharge your emotional reserves. My mindfulness was simply sitting at the bottom of the garden... It doesn't have to be hard.</p><h3>5. Utilise Respite Care</h3><p>Take advantage of respite care services available in your community. This allows you to have some time for yourself, whether it's for a workout, a hobby, or simply taking a break. Having dedicated time to recharge and focus on your own well-being is essential for combating emotional exhaustion and staying on track.</p><p>Remember, combating emotional exhaustion requires intentional effort and self-care. By implementing these strategies, you can better manage your mind, stay motivated to train, and maintain a healthy approach to nutrition, ultimately benefiting both yourself and your children.</p>

The Hidden Barrier: How Emotional Exhaustion Impacts Your Fitness, Nutrition And Health

<p>An ecosystem, in its traditional sense, refers to <em><strong>'a community of living organisms that interact with each other and their physical environment.</strong></em>' It is in essence the interconnectedness and interdependence of various elements within a specific ecosystem.</p><p><br>When we apply this concept to building a <strong><em>personal ecosystem for health and fitness</em></strong>, we are essentially creating a supportive and interconnected environment that fosters our well-being and helps us achieve our goals. This ecosystem encompasses various components and interactions that work together harmoniously to promote our health.</p><h3>1. Physical Environment</h3><p>This includes our home, workplace, and the places we frequent. Creating a physical environment that encourages healthy habits, such as having a well-equipped gym or a kitchen stocked with nutritious foods, supports our fitness and nutrition goals.</p><figure id="figure-8dj3puxfb9ljg60ha1"><img id="8dj3puxfb9ljg60ha1" src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/bKlCWA7Urd7DcfNzVM0GAkqL6W7M5qREQEroAW6VGGObdf2RlhTJlwBNhDqMoxJW.jpg" alt="" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center 30%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="30%"/></figure><h3>2. Social Connections</h3><p>The people we surround ourselves with greatly influence our behaviors and mindset. Building a supportive network of friends, family, or fitness communities who share our health goals provides accountability, motivation, and encouragement.</p><h3>3. Daily Routines and Habits</h3><p>Establishing consistent routines and habits that prioritise exercise, proper nutrition, and self-care are essential for long-term success. By incorporating these habits into our daily lives, we create a sustainable foundation for good health.</p><h3>4. Resources and Tools</h3><p>Utilising technology, such as AI, fitness trackers, apps, and other resources can provide valuable data, guidance, and support along our health and fitness journey.</p><figure id="figure-68kbnsnzslljg6036s"><img id="68kbnsnzslljg6036s" src="https://images.unsplash.com/photo-1576678927484-cc907957088c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8Zml0bmVzc3xlbnwwfHx8fDE2ODc5ODAxMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" 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://images.unsplash.com/photo-1576678927484-cc907957088c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMXx8Zml0bmVzc3xlbnwwfHx8fDE2ODc5ODAxMTV8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>5. Mindset and Self-Care</h3><p>Nurturing a positive mindset, practicing self-care, and managing stress are vital aspects of a healthy ecosystem. Cultivating mental and emotional well-being is just as important as physical fitness for overall health.</p><p>By intentionally building and nurturing these interconnected elements, <strong>we create a ecosystem</strong> that supports our goals, provides motivation, and increases our chances of success. </p><p>Each component plays a role in shaping our behaviors, providing support, and fostering an environment that empowers us to make positive choices for our well-being. People who struggle to stick to training or a diet, usually fall short on one or two of these areas creating friction in the system. Friction is the enemy.&nbsp;</p><p>No one starts with the perfect system, it takes time to nurture and grow. Communicate effectivey your 'why' to social networks as this is usually the main source of friction. Once everyone is pulling for you, it becomes so much easier to overcome the inevitable obstacles, avoid overwhelm, and set yourself up for success.&nbsp;</p><p><br></p><figure id="figure-21vrcekkqljg5x5zo"><img id="21vrcekkqljg5x5zo" 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 15%;" data-corners="no-rounded" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="15%" data-mce-src="https://durable.sfo3.cdn.digitaloceanspaces.com/blocks/fGoiUi1XnoXv4Zn7Irb88rutdtrgVDzMsPDIqaC6PW8mALGrPYPuUIhldnULvJVq.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center 15%;"></figure><p><em>I work with my clients on this all the time. It's never the training that really gets in the way. Mindset friction can be internal but it can also be external. Set yourself up for success and address your ecosystem BEFORE starting any new fitness endeavour.</em></p>

From Solo to Supported: Constructing an Ecosystem for Success

<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>

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