B4A Q&A's: Fuel4FatLoss, Chris's 7-Step Food System, Emotional Eating, Training For A Spartan Beast

B4A Q&A - Building Your Space: From Overwhelmed Parent to Thriving Space Builder

Announcement!!!! The Space Builders Hub Is LIVE! TRANSFORM YOUR EVERYDAY INTO AN ADVENTURE Tired of watching life pass by? Space Builders is where overwhelmed high-performers become intentional adventurers. We're building a tribe of people ready to transform their Health, Relationships, and Prosperity. No more lonely grinding - just real support, practical systems, and genuine wins. From Base Camp to Peak Performance, we'll guide you through building the life you've imagined. Start with our signature Adventure Map, connect with fellow travellers, and watch as daily actions become extraordinary outcomes. Ready to create space for what matters? Join our next expedition. Your tribe is waiting. Unlocking the Perfect Average Day: Proven Strategies for Busy Parents - Built for Adventure Podcast In this episode of the Built for Adventure podcast, Chris takes the helm solo to dive deeply into the Space Builders program, aimed at helping busy parents build their ideal lives. Discussing the unique challenges faced by busy dads, Chris outlines the three main areas of expertise: health, relationships, and prosperity. He shares tips on time management, overcoming obstacles, and his personal journey from hitting rock bottom to becoming an advocate for creating safe, transformative spaces through Space Builders. You'll also hear success stories and practical tools that can be applied in as little as five minutes a day to create meaningful change. 00:00 Introduction to Built for Adventure 00:31 Answering Your Questions Solo 01:09 Three Main Areas of Expertise 02:44 Aligning with Busy Parents 04:40 Personal Experiences and Perfect Average Day 07:06 Journey from End of Rope Parent to Space Builder 10:07 Time Recapture and Misconceptions 11:45 Success Stories and North Star Concept 14:37 Origin Story and Overcoming Depression 16:36 Dreamlining and Unique Methods 19:31 Adapting Strategies for Different Families 23:59 Common Mistakes in Time Management 25:30 The Challenge of Time Management 25:57 Influence of Personal Experience on Coaching 26:33 Fuelling for Fat Loss and Performance 27:36 Daily Routine and Space Building Principles 29:35 Recapture and Reallocate Concept 31:30 Maintaining Long-Term Motivation 32:57 Specialising in Helping Busy Parents 34:16 Balancing Professional and Personal Life 35:12 Measuring Progress in Space Building 36:01 Overcoming Family Challenges 37:55 Common Misconceptions About Space Building 39:24 Evolving Approach to Family Time and Prosperity 41:45 Integrating North Star and Dreamlining 42:40 Improving Space Building Methods 43:43 Dealing with Doubts in Space Building 45:11 Future Vision for Space Building and Family Prosperity 47:57 Conclusion and Invitation to Space Builders Community Title: My Journey from Overwhelmed Parent to a Thriving Space Builder As a busy parent, I understand the chaos that comes with juggling family, work, and personal aspirations. Yet, I've embarked on an incredible journey that has transformed my life from overwhelming to thriving. I want to share my step-by-step guide to help you build your own perfect space. This isn't just about rearranging your environment—it's about redesigning your life. Step 1: Identifying My Core Areas of Focus My transformation began by honing in on the three main areas I wanted to master as a space builder: health, relationships, and prosperity. For me, it was about creating a holistic lifestyle, nurturing thriving relationships with my family, and seeking prosperity beyond just financial gain. It's about building memorable experiences. Step 2: Mastering Time Management Time used to feel like an enemy. I realised that my constraints weren't limitations, they were my superpowers. I began focusing on essential tasks only, cutting out the distractions. By time blocking my days, I could reclaim my schedule and my sanity. It was empowering to see how managing my time more effectively helped me feel more in control. Step 3: Crafting My Perfect Average Day I visualised my North Star: what I wanted my life to look like in two years. My ideal day involves early starts, structured routines, and a balance between work and family life. I crafted my own version of a perfect day, which guides my choices and actions. This helped me align daily tasks with my long-term goals, leading to sustained happiness. Step 4: Embracing and Overcoming Personal Challenges My journey isn't without its battles. From struggling with depression and alcoholism to losing a business, each experience taught me resilience. I turned my struggles into stepping stones toward a healthier, more balanced life. Recognising and embracing my personal challenges empowered me to grow beyond them. Step 5: Leveraging Time Recapture Techniques I discovered the power of time recapture, finding ways to reclaim moments and refocus them on activities that align with my North Star vision. It’s about living intentionally. By reclaiming wasted time, I directed my energy toward meaningful pursuits. Step 6: Building My North Star Vision I set a clear two-year vision for my health, relationships, and prosperity. By breaking it down into achievable goals, I mapped out what I needed to achieve in two months, and then weekly and daily actions to get there. This cascading approach kept me focused and accountable to my dreams. Step 7: Implementing Effective and Enjoyable Tools Choosing “Easy, Lucrative, and Fun” tools over those that are “Hard, Annoying, Lame, and Frustrating” ensured my success felt effortless and rewarding. I found and created simple, time-efficient tools that became vital in optimising my routines. Step 8: Creating and Nurturing a Community I built the Space Builders Hub—a community where people like us share experiences and support one another. Engaging with other parents on similar journeys allows me to learn and grow alongside others, enriching my path as a space builder. Conclusion: Building My Perfect Space This journey is about making small, incremental improvements that collectively elevate my life. By following these steps, adjusting as needed, and maintaining consistency, I've been able to reshape my world. Whether it's reclaiming time, redefining my perfect day, or thriving in the Space Builders community, these tools are transformative. I'm excited to share my journey with you. Together, we can build spaces in our lives that truly feel like home. Join the Space Builders community and let's turn our dream lifestyles into reality. P.S. - Done watching from the sidelines? Space Builders is where dreamers become doers. We're building something different - a tribe of intentional adventurers who know extraordinary lives aren't built alone. Ready to become a Space Builder? Your expedition awaits. Get full access to Chris Forrest at chrisforrest.substack.com/subscribe [https://chrisforrest.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

B4A Q&A - Five-Minute Mastery: Your Built 4 Adventure Complete Blueprint

Announcement!!!! The Space Builders Hub Is LIVE! TRANSFORM YOUR EVERYDAY INTO AN ADVENTURE Tired of watching life pass by? Space Builders is where overwhelmed high-performers become intentional adventurers. We're building a tribe of people ready to transform their Health, Relationships, and Prosperity. No more lonely grinding - just real support, practical systems, and genuine wins. From Base Camp to Peak Performance, we'll guide you through building the life you've imagined. Start with our signature Adventure Map, connect with fellow travellers, and watch as daily actions become extraordinary outcomes. Ready to create space for what matters? Join our next expedition. Your tribe is waiting. In this episode of the Built for Adventure podcast, Chris and Rick delve into several fundamental concepts from their Built for Adventure blueprint. They discuss essential steps like fuelling for fat loss, incorporating strength and engine builders, the importance of protein set points, and strategies to get the most out of your week with practical tips for busy parents. Additionally, they announce the launch of the Space Builders community, a space dedicated to helping individuals build a better life. Tune in to learn actionable steps for achieving your fitness goals with limited time and resources. 00:00 Welcome to Built for Adventure 00:34 Introduction to Episode Six 00:51 Discussing the Blueprint 02:18 Fuelling for Fat Loss 04:26 The No Workout Approach 06:00 Understanding the Protein Set Point 09:06 Strength Builder Program 11:45 Engine Builder Insights 14:07 Adventure WODs Explained 16:29 Getting S**t Done 19:12 The Myth of Motivation 19:42 Quick Wins for Energy 21:35 The Show Up Matrix 24:21 Winning in the Dark 26:10 Transforming Habits 30:50 Foundations for Success 36:20 Join the Community Unlock the Blueprint: Your Five-Minute Mastery for a Thriving Life Welcome, adventurous souls, to a journey like no other—where your long-awaited transformation begins with just five minutes of mastery. Designed for those who juggle life without missing a beat, the “Built for Adventure Blueprint” sets you on a path to reclaim your best self and your perfect average day. Step 1: Fuelling for Fat Loss Before you dive headfirst into any fitness regime, understanding your body's needs is critical. Measure your waist at your belly button; if it's over half your height, you’re in the ‘fuelling for fat loss’ category. Dive into tracking your meals with ease. Apps like MacroFactor are your digital cheat sheets that guide you with an algorithm-backed coach—because even a busy parent can become a master of fat loss by simply tracking five minutes a day. Step 2: The No Workout Approach Time-poor but determined? The No Workout Approach is your ticket. Imagine gaining a calorific advantage simply by integrating movement into your day: a romp with your dog, sprinting upstairs, or raking leaves. It’s about moving away from the desk, turning everyday actions into calorie-burning wins. In just five minutes scattered through the day, you make progress without the grind. Step 3: Harnessing the Protein Set Point Protein is more than just a muscle builder—it's your ally against hunger and fatigue. Establish your protein set point by assessing daily hunger and energy (the “HECK” check) to fine-tune your nutrition. No need to overhaul your diet; just increment your protein intake at each meal to elevate energy and satiety. Step 4: Strength Builder Program Forget hours at the gym. The 30-day strength builder uses the PLP method—push-up, lunge, pull-up—a progressive, daily exercise routine that enhances muscle endurance without the time burnout. Just five minutes a day puts you miles ahead, embracing the thrill of getting stronger with minimal time. Step 5: Embrace the Engine Builder Insights Building capacity is about more than grinding out long hours. Enter the high-octane world of high-intensity training. With Tabata-style timers—20 seconds on, 10 off—you’re engaging in workouts that skyrocket metabolism and boost endurance all within five minutes. Step 6: Adventure WODs Explained Why compromise fun for fitness? Adventure WODs (Workouts of the Day) blend cardiovascular and strength challenges into a circuit of joy. Push-ups, squats, cycling, and more mix in a joyous dance of movement, all structured to fit right into your thrilling five-minute workout. Step 7: Built to Last: Getting S**t Done You've committed to transformation, so eliminate the inevitable burnout. The “Getting S**t Done” pillar sequences your priorities—family, work, personal goals—with your fitness scheduled around them, not over them. A clear head starts with a five-minute daily intention plan, crafting a path that’s as realistic as it is aspirational. Step 8: Re-energise the Motivation: The Myth of Motivation Energy fuels motivation, not vice versa. Create spaciousness for motivation to thrive with simple energy-lifting actions: morning sunlight, screen-free evenings, and strategic coffee breaks become your power-packed rituals. A daily energy reboot is key, especially when life heats up. Step 9: Show Up Matrix: Winning in the Dark This cornerstone habit involves setting mini, pro, and elite goals and holding yourself accountable every day. By traffic-lighting your tasks in five-minute intervals, you ensure daily victory without overstretching. Whether it’s early morning workouts or family-style sessions, your ‘Show Up’ game is stronger than ever. Final Blueprint Thoughts Your path is clear—a foolproof structure to guide you from wherever you are to wherever you want to be. With 15 years of experience, this blueprint is your unwavering guide and motivator. Get into the Space Builders community, where you can explore every corner of this blueprint and more—all while surrounded by like-minded adventurers. So, what's stopping you? It's time to lace up, commit five meaningful minutes, and set sail on your own unique adventure. Whether you're fuelling, building, or planning, know that each small victory is a step towards the life you crave. Join us, won’t you, in the community where your perfect average day becomes a vibrant reality. See you there, adventurer. P.S. - Done watching from the sidelines? Space Builders is where dreamers become doers. We're building something different - a tribe of intentional adventurers who know extraordinary lives aren't built alone. Ready to become a Space Builder? Your expedition awaits. Get full access to Chris Forrest at chrisforrest.substack.com/subscribe [https://chrisforrest.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

[B4A - EP5] The 5-min Rule, Training Deloads, Data Over Emotion, Mental Load and more…

In this episode of the Built for Adventure podcast, Chris and Rick delve into common challenges faced by busy dads striving for adventure. They discuss training while managing injuries, the impact of mental load on fitness routines, and the importance of data-driven coaching. They also share insights on using community support and creating effective routines to manage stress and reach fitness goals. Join them for practical advice, personal anecdotes, and a deep dive into maintaining a balanced lifestyle as an adventurous dad. 00:00 Welcome to Built for Adventure 01:04 Chris and Rick's Weekly Training Updates 04:02 The Five-Minute Rule for Overcoming Training Slumps 05:42 Understanding Deloading in Training 09:51 The Importance of Nutrition Data 13:13 Balancing Training and Nutrition for Busy Parents 16:20 Data Over Emotion: A Key to Success 20:55 Managing Mental Load in Family Life 22:48 Managing Overwhelm and Stress 23:23 Adjusting Fitness Routines 24:37 Social Media Strategy for Build2Adventure 25:32 Mental Load and Parenting 26:40 Traffic Light System for Mental Load 28:47 Importance of Community and Tribe 39:45 Emotional Eating and Coping Mechanisms 46:18 Invitation to Space Builders Community Hub 47:13 Final Thoughts and Wrap-Up Episode Summary --- Welcome to another insightful journey with the Built for Adventure podcast. In this episode, hosts Chris and Rick dive deep into various crucial topics that resonate with busy parents striving to stay adventurous and balanced. Introduction to Built for Adventure G'day, adventure enthusiasts! At Built for Adventure, we understand the unique challenges that busy dads face. Our program is designed to help you find time to be the adventurous man you aspire to be, while building your perfect average day. If you're interested, don't hesitate to reach out and become part of our tribe. The Five-Minute Rule for Overcoming Training Slumps Chris shares his tried and tested method for maintaining training momentum – the Five-Minute Rule. When motivation dwindles, start by committing to five simple minutes. Whether it's getting to the gym or going for a quick run, five minutes can rekindle the habit. This approach isn't just about physical activity; it's a mental strategy to ease back into routines without overwhelming oneself. Understanding Deloading in Training Deloading is integral to sustainable fitness. Chris recounts his experiences with Wendler's 5/3/1 training protocol, emphasising the importance of scheduled rest. By tapering intensity every few weeks, your body can refresh and push beyond previous limits without faltering. It's about listening to your body's signals and preemptively taking breaks to prevent burnout and injuries. The Importance of Nutrition Data Nutrition isn't just about eating healthier; it's about optimising performance and well-being without adding extra burdens to your schedule. Chris stresses the importance of data – tracking nutritional intake to understand how it aligns with fitness goals. For busy parents, it's about making informed dietary choices that integrate seamlessly into daily life. Data Over Emotion: A Key to Success Chris talks about the common misconception of relying too heavily on emotions rather than data when evaluating fitness and dietary progress. Through consistent data tracking, you can make evidence-based changes to achieve your desired results. It's a rational approach to understanding the intricacies of your nutrition and training balance. Managing Mental Load in Family Life Rick and Chris delve into the complexities of mental load, especially pertinent for parents juggling numerous responsibilities. They discuss strategies for managing stress, emphasising the importance of adjusting training intensity during high-stress periods to prevent burnout. Understanding your mental load is crucial for maintaining balance and preventing fatigue. Traffic Light System for Mental Load Chris introduces the Traffic Light System, a tool for gauging your mental and physical capacity. Recognising when you're in the 'red'—close to burnout—allows for an honest self-assessment and adjustment of routines. It’s about showing up but with modified intensity to maintain momentum without exacerbating stress. Importance of Community and Tribe The conversation touches on the necessity of community. For Chris, tribes like King’s Crew provided a crucial space to connect and recharge. Rick emphasises the healing power of vulnerability within a trusted group, where sharing personal challenges aids collective growth. The episode concludes with an invitation to join the Space Builders Community Hub, designed to support ongoing conversations and growth. Final Thoughts In this episode, Chris and Rick share valuable insights for anyone striving to balance adventure, fitness, and family life. They underscore the power of community, the simplicity of sustainable fitness practices, and the importance of mindful nutrition. If you're interested in exploring these themes further and joining a supportive network, the invitation is open. Join us in being Built for Adventure, where your perfect day is just the beginning of your journey to continuous improvement. Get full access to Chris Forrest at chrisforrest.substack.com/subscribe [https://chrisforrest.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

Never Miss Two: Building Consistency & Navigating Challenges in Your Fitness Journey

In this episode of the Built for Adventure podcast, hosts Chris and Rick discuss the principle of 'Never Miss Two' and how it helps maintain consistency in fitness routines. They focus on overcoming the common obstacles faced by moms and women, especially balancing fitness with a busy lifestyle and mom guilt. The conversation delves into strategies for handling hormonal changes, training preferences, and the importance of journaling to collect proof of progress. The hosts also emphasise the role of simple activities like walking, timing workouts effectively, and the benefits of working with a coach to make lasting changes. 00:00 Welcome to Built for Adventure 00:46 Introducing Today's Topic: Moms and Women 01:19 The Principle of 'Never Miss Two' 03:54 Overcoming the Gravity of Missing Workouts 07:31 Balancing Routine and Variety 11:42 Navigating Social Media Comparisons 13:35 Nutrition Advice for Women Over 40 19:51 Hormonal Changes and Training Adjustments 24:38 Best Exercises for Women in Their 40s 27:10 The Importance of Walking and Zone 2 Training 27:43 Calculating Your Zone 2 Heart Rate 30:22 Best Time for Women to Work Out 32:42 Will Lifting Make Women Bulky? 39:13 Overcoming Mom Guilt and Training Early 44:51 Collecting Proof to Stay Motivated 47:36 Wrapping Up and Final Thoughts Finding the Balance: Navigating Fitness, Nutrition, and Adventure for Busy Moms and Dads Welcome to the Latest Episode of the “Built for Adventure” Podcast G'day, adventurers! In our latest podcast, Chris and Rick from the “Built for Adventure” program sat down to tackle some pressing questions that come up frequently from our community. The program is reaching busy dads and now expanding its horizon to include busy moms. It's not just about fitness and nutrition; it's about building the man or woman you aspire to be while seamlessly integrating adventure into your daily life. If you're interested, make sure to drop a comment, reach out via social media, or email us for more information about joining our tribe. --- The Principle of 'Never Miss Two' The episode delves into a concept that resonates with many: the rule of “Never Miss Two.” It's about consistency. You can allow yourself to have an off day, but don't let it turn into two consecutive days off. Chris Forrest shared insights on how minor setbacks should not derail the journey to our goals. By creating mini versions of your routine, the barrier to re-engage becomes less daunting, keeping you on track toward achieving long-term success. --- Overcoming the Gravity of Missing Workouts Rick Kobayashi asked Chris about strategies for overcoming the gravitational pull of missed workouts. Chris revealed that creating a mini version of your routine helps lower the friction when getting back on track. It's about giving yourself manageable wins that boost your confidence and commitment to your journey. --- Navigating Social Media Comparisons Chris discussed the challenge of social media comparisons, which often disrupt one's fitness flow. The key is to focus on direct interaction and personal progress rather than highlight reels on social media. By reducing distractions and staying engaged with personal growth stories, you create a more positive and personalised fitness journey. --- Nutrition Advice for Women Over 40 When it comes to nutrition, especially for women over 40, it’s crucial to adapt to hormonal changes while still adhering to fundamental principles. Chris emphasised rigid flexibility—showing up consistently but allowing oneself to room to manoeuvre depending on mood and bodily rhythms. He stressed on balancing consistency with adaptability to maintain engagement and effectiveness. --- Will Lifting Make Women Bulky? A common concern is whether strength training will make women bulky. The resounding answer is no. Building significant muscle mass is incredibly challenging without the genetic predisposition, specific training, and dietary conditions. Strength training is beneficial for maintaining muscle and promoting long-term wellness. --- Overcoming Mom Guilt and Training Early Chris and Rick touched on a significant hindrance for mothers: mom guilt. The solution? Find ways to disengage from the guilt by recognising and writing down the positive changes that self-care brings to the family dynamic. Early morning workouts can be an excellent way to avoid mom guilt, allowing mothers to complete their training before the day starts. --- Wrap-Up and Invitation The conversation on this podcast reflected the importance of working with a coach for an outside perspective on your fitness journey. Collecting proof of progress turns the mundane and the routine into motivation, and that’s where a coach comes in. If you’re a mom or dad looking to make this lifestyle work for you, reach out to us. The “Built for Adventure” program is all about creating systems that fit your life and help you seek your personal adventure. Remember, adventure is unique for everyone—be it an obstacle race, daily workouts, or creating the perfect average day. We're here to help you find yours. See you next week! Get full access to Chris Forrest at chrisforrest.substack.com/subscribe [https://chrisforrest.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]

B4A Q&A's: Fuel4FatLoss, Chris's 7-Step Food System, Emotional Eating, Training For A Spartan Beast

In this episode of the Built for Adventure podcast, Chris and Rick dive into a Q&A session addressing common challenges faced by busy dads aiming to stay fit and adventurous. They discuss Chris's personal experience with the macro factor app for fat loss, the concept of 'fuelling for fat loss,' and strategies for managing emotional eating. They also break down Chris's successful 7-step approach to achieving under 10% body fat at 40 while maintaining a balanced family diet. Additionally, the duo touches on effective training practices, including the 'Mini Pro Elite' structure to stay consistent with fitness goals. Tune in for practical tips, personal stories, and motivational advice on staying adventurous and fit amidst life's chaos. 00:00 Welcome to Built for Adventure 00:34 Q&A Kickoff and Hay Fever Woes 01:28 Fuelling for Fat Loss: A Simple Approach 06:09 Chris's Journey to Sub 10% Body Fat 07:43 Seven Steps to Achieving Your Fitness Goals 20:14 Emotional Eating and Journaling 25:26 Training for the Spartan Beast 32:47 Wrapping Up, and What's for Lunch? Introduction Welcome to the Built for Adventure podcast! In our recent episode, Chris and Rick delve into the core aspects of maintaining health and fitness while balancing the hectic life of a busy parent. Whether you're aiming for fat loss, emotional balance, or preparing for a Spartan Beast, this episode shared valuable insights on practical fitness strategies. Welcome to Built for Adventure Chris and Rick kick off by discussing the challenges of day-to-day life, like dealing with hay fever and managing family responsibilities. Yet, the main focus remains on sharing effective strategies for achieving health goals without sacrificing the joy of family meals or the love of food. Fuelling for Fat Loss: A Simpler Approach One of the core discussions revolved around Chris's belief in a stress-free approach to eating, including using apps like MacroFactor. Chris explains how tracking food without stringent restrictions can actually help in staying committed to health goals. This method offers a safety net, allowing parents to reach their goals without drastic lifestyle changes. Chris's Journey to Sub 10% Body Fat Chris shares his personal journey to getting lean while turning 40. The focus isn’t just on losing weight but achieving a lean physique that sustains muscle and health. Chris’s journey highlights that fitting family meals into fitness goals can be achieved without segregating meal times or food choices. Seven Steps to Achieving Fitness Goals Chris outlines his seven-step approach, from setting small milestones to following the MET10 eating list and incorporating rest days. His strategy isn’t about following a perfect routine but about creating a structure that fits around life's unpredictability. From tracking food and daily weigh-ins to breaking down meals into manageable tweaks, the approach bridges personal goals with family life harmoniously. Emotional Eating and Journaling Embracing emotional eating rather than battling it forms a significant part of Chris’s philosophy. Instead of outright denying the comfort of favourite foods, Chris promotes moderation and mindful consumption in tandem with tracking. Journaling plays a crucial role in managing stress and emotional cravings, providing a long-term mental framework to navigate food-related emotions. Training for the Spartan Beast Chris shares his preparation for physical challenges like the Spartan Beast by integrating strength and engine builders into his training regimen. The aim is to fortify and expand his capabilities to better handle life's hectic demand. By keeping training modular and adaptable, Chris ensures the approach stays inclusive of family time and responsibilities. Conclusion In wrapping up, Chris and Rick emphasise the importance of finding personal fitness paths that align with family roles and activities. Whether it's adjusting meal plans or balancing training with family time, their insights offer a refreshing take on maintaining fitness as a busy parent. The key takeaway is to focus on showing up daily and adapting to life's changes without adding undue stress. Get Involved with Built for Adventure For those interested in joining the Built for Adventure program, Chris and Rick invite dads to discover how they can lose weight and lead adventurous lives without compromising their family time. Stay connected by reaching out through social media and don't miss the opportunity to become part of this supportive tribe. Whether you're tuning in to learn innovative fitness hacks or just need inspiration for integrating wellness into your busy routine, Chris and Rick's conversation is a wellspring of motivation and practical advice. Get full access to Chris Forrest at chrisforrest.substack.com/subscribe [https://chrisforrest.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4]