Off we go…
Happy Tuesday..
Welcome to the first week of The Forge Life newsletter, and fittingly the week after Fathers Day. I hope this message finds you rested and ready to tackle the week ahead.
What did you get up to for fathers day? I was fortunate to spend a couple hours training in the garage gym, teaching Ben how to drive stick shift, eating some lobster at the cottage and just relaxing.
Motivation?
What motivates you? I find motivation to be nothing more than a quick slap in the face to get shit done. When I feel too tired to workout I open up Instagram, see some jacked dude getting after it and then get my shoes on. Dedication is the key to consistency and to keep at things. 'Anyone can be tough for a season. It takes a special kind of human to rise to life's challenges for a lifetime.' - Chris Matakas, The Tao of Jiu Jitsu."
This quote resonates with me because it speaks to the essence of discipline and dedication. It's easy to find motivation in fleeting moments(instagram), but dedication sustains us through the long haul. Just like in Jiu-Jitsu, where real growth happens when you commit to the journey for life, our commitment to our health and fitness as dads requires lifelong dedication.
Tip of the Week: Find Your Passion
Find something that you LOVE to do. Whether it's CrossFit, weightlifting, Jiu-Jitsu, ultra marathons, hiking, hot yoga, bodybuilding or any other activity that gets your heart pumping, make it a priority. Loving what you do will fuel your dedication and keep you coming back for more, even on the toughest days. However, keep in mind…you will not be 100% motivated to get it done daily. That is where the dedication comes in. We all struggle at times, it’s. normal.
Dad Spotlight: Meet Craig
Head over to www.theforgelife.com and read about Craig Ferguson.
You are eating wrong
Understanding Nutrition: A Personalized Approach
The challenge you face with nutrition stems from not knowing how to eat properly, often compounded by the misleading advice from online influencers who usually have ulterior motives, such as selling products. This platform will prioritize providing reliable nutrition tips and advice because I firmly believe that solid nutrition is the cornerstone of achieving almost any goal.
My Background in Nutrition
While I don't claim to be an expert, I have a good understanding of nutrition. My journey began with spending years with a Ph.D. in Biochemistry and Sports Nutrition, where I gained extensive knowledge about nutrition, both personally and fundamentally. Additionally, I was certified by Precision Nutrition, solidifying my foundation in this field. I’m a bit of a nutrition geek, I just find it so interesting.
The Misconception About One-Size-Fits-All Plans
I frequently hear, “Hey man, can you give me your nutrition plan and macros so I can get shredded?” Unfortunately, it’s not that simple. Everyone's body is unique, and developing a plan to get shredded, bulk up, improve performance, or just get healthier requires a personalized approach.
The Real Problems with Nutrition Knowledge
One major issue is the general lack of understanding about nutrition. This isn't your fault; we’ve been taught to follow a food guide heavily based on bread, cereal, rice, and pasta. This foundation is fundamentally flawed.
Convenience is another significant problem. Much of our food supply is filled with processed junk. I won’t delve too deeply into this, but suffice it to say that if you explore this issue, you’ll likely change your perspective on most available foods. Over the past 20 years, society has seen a rise in obesity, illness, and overall decline in health, which I believe is largely due to the additives in our food and lack of good food choices.
Focusing on Protein
This post will focus on one of the key macronutrients: protein.
Nutrition comprises three basic macronutrients: protein, carbohydrates, and fat. Ideally, each meal should include all three. While there are nuanced discussions about the timing and combination of these macronutrients, such as avoiding fats post-workout, we’ll save that for another time.
In my opinion, protein is the most critical macronutrient. Aim for at least 30 grams per meal, or more if possible. I usually recommend consuming at least 1 gram of protein per pound of body weight, although scientific understanding is continually evolving. We used to think the body could only utilize about 30 grams of protein at a time, but recent studies suggest that consuming up to 100 grams can be beneficial for hours post-training.
The Importance of Protein
Protein is the building block of muscle and overall bodily functions. Many people don’t realize how little protein they consume and how much they could benefit from increasing their intake. Focusing on protein can lead to significant improvements in health and performance and let’s not forget…getting jacked af.
Quality Protein Sources
Prioritize protein from high-quality sources like beef, eggs, chicken, turkey, and fish. Ground beef is particularly awesome, as it contains a broad spectrum of nutrients. For the past two years, 90-95% of my daily protein intake has come from grass-fed ground beef, and I feel fantastic. I used to rely on chicken, but after switching to beef, I’ll never go back. Whenever possible, opt for grass-fed and grass-finished beef. Supporting local farmers is beneficial for everyone involved. Typically 1 pound of grass-fed ground costs $9-$10. IMO, that’s a steal.
Conclusion
Understanding and optimizing your nutrition is a personal journey that requires time and dedication. By focusing on the right macronutrients, particularly protein, and choosing high-quality sources, you can significantly enhance your health and performance. Remember, nutrition isn’t one-size-fits-all, so listen to your body and adjust your diet accordingly.
And avoid the processed bullshit foods, shit in, shit out…
Recipe tip of the Week: better Scrambled Eggs
One of my favorite meals is scrambled eggs, I eat 8 every morning for breakfast. They are an amazing source of high quality protein and fat. Ditch the bagles and eat some eggs.
Try adding a chunk of grass-fed butter just before taking them off the heat for an extra burst of flavor. Trust me, it's a game-changer.
Workout of the Week: Garage Gym Grinder
I hit a funworkout in my garage gym recently, a little less CrossFitty for those of you that don’t train that way. But, give this one a go and get the lungs pumping while getting a good upper body pump.
7:00 AMRAP (as many rounds as possible)
1000m Row or Run
In the remaining time:Max reps Strict Seated DB press (50# DBs)
Rest 4:00 Repeat for two more rounds, alternating between Strict Pullups and Dumbbell Bench Press.
Remember, if you need to modify the workout based on your fitness level, don't hesitate to reach out. I'm here to help!
Closing Thoughts
Thanks for being a part of our first newsletter. I'm excited to embark on this journey with every one of you. Reach out, send a message, ask questions—this community is here to support you on your journey to becoming the best Dad. Stay tuned for more exciting content, we plan to grow this
Let's get after it!
S.
