10X Dads | Online Personal Training for Dads https://online.tenxdads.com Personal Training for Dads Mon, 09 Dec 2019 19:36:57 +0000 en-US hourly 1 https://online.tenxdads.com/wp-content/uploads/2017/11/cropped-10_X_DADS_0174c7_01_copy-1-e1511466980593-32x32.png 10X Dads | Online Personal Training for Dads https://online.tenxdads.com 32 32 10 Best Christmas Gifts for the Wife https://online.tenxdads.com/10-best-christmas-gifts-for-the-wife/ https://online.tenxdads.com/10-best-christmas-gifts-for-the-wife/#respond Mon, 09 Dec 2019 19:20:43 +0000 https://online.tenxdads.com/?p=1772 10 Best Christmas Gifts for the Wife Read More »

Now getting gifts for the wife can be quite tricky, especially if they are fitness and health related.

*May contain Affiliate links. Click the photos to be redirected*

Obviously we are not trying to offend but only to support them in their wellbeing. Hopefully, with your new transformation, they will want to join in on the fun and see the gift of health as an act from the heart.

Being active and eating healthy together is a great gift and gifting her with the latest health products may work out to be one of her best gifts ever, after the kid’s handmade cards of course.

So, in this blog I will list some great gifts ranging from free to £200 that you can gift the misses for Christmas that she is sure to love. In case you’re still unsure, each of these gifts have been approved by my 10xWife Tania, so if this doesn’t go well you can blame her!

Free – £50

  1. In home massage done by you!

Set the mood with music and candles and make sure the kids are out of the house. Having screaming kids in the background is not relaxing and will only keep her mind distracted with their wellbeing.

  1. Local activities in the community.

You’d be surprised how many free activities you can do around your community. From markets to hikes and trail exploring, to free concerts and movies to free yoga in the park. Look online to see what your community has to offer and choose something you can do together.

  1. Be the chore king.

Give her a month’s (or forever) worth of doing a chore she hates to do the most. Perhaps she hates doing the washing up, taking that on for her can be the greatest gift of all.

  1. Amazon shopping!

There are some amazing deals on Amazon that will not break the bank. Gifts from as little as £5 to well, the sky the limit. Here you can find accessories that will support her fitness journey, shoes, equipment (yoga mats, bands, pilates balls etc.) and so much more. The great thing about Amazon is that it is fast delivery (for Prime users) and they have pretty much everything you can think of for great prices. Amazon also price matches their competitors so you can feel sure that you are getting a great price (always double check though). Check out these bands on Amazon that could really add to her at home workouts. 

  1. Travel Bottles.

We’re all trying to avoid using so much plastic and the world thanks you 

for it, so we’ve seen the reusable bottle trending. There are some pretty cool designs and shapes you can choose from. These bottles can be used for both hot and cold drinks keeping things hot or cold for hours. There are many different brands out there, however this bottle from Ted Baker is one she would surely love. 


  1. Easy and Healthy Cooking.

Unless you live under a rock, you would know that cooking subscription boxes are popping up in many kitchens. These boxes are great for the fast paced family who is looking to stay healthy and have little time for food shopping and cooking. There are plenty of companies to choose from, Mindful Chef, Gusto, HelloFresh and so much more. Depending on your family’s taste you can choose by vegetarian companies or companies that have been rated for their meat. You can choose your recipes and how often you want them delivered, right to your door. Either way this is a great gift that will be great for all!

  1. The gift of workout gear!

There are some really cool workout kits out there that will get the misses feeling awesome. Get her a gift certificate to a local gym wear shop and have her spoil herself. Places like Sweaty Betty, Gymshark and even TKMaxx have a great selection.

  1. The gift of healthy eating/drinking.

The smoothie game has been around for many decades and has really shown to help people stay on top of their nutrition, ensuring they are eating their fruits and veg every day but also supporting our busy lives.The NutriBullet 600 Series allows for fast smoothie making. This little tool will ensure eating healthy is fast and easy. 


  1. The gadget that keeps her healthy.

There are so many different kinds of gadgets out there that support your fitness. The Fitbit can really improve your wife’s health and keep her accountable for staying active. These Fitbits come in great colours and sizes that your wife will be sure to love. 

  1. Music to her ears.

Get her some amazing wireless earphones that will get her favourite music motivating her fitness. This set of kick ass Bose SoundSport Wireless Headphones are sweat proof and waterproof. They have 5 hours of sound play and a feature called “Find my Buds” which connects to your phone. You can get these on Amazon and get delivery straight away (prime users). 

There are so many different products and services out there that can really make for a great Christmas present. The gift of fitness doesn’t have to be something you fear to gift your partner. If you choose to live a healthier life together then the gift is more of a way to become closer as a duo then as a criticism to her.

Of course, if you’re still worried these gift may backfire, follow it with another gift that has no fitness relation at all…they do say

Diamonds are a woman’s best friend.




https://online.tenxdads.com/10-best-christmas-gifts-for-the-wife/feed/ 0
How To Gamify Your Weight Loss https://online.tenxdads.com/gamify-weight-loss/ https://online.tenxdads.com/gamify-weight-loss/#respond Tue, 23 Jan 2018 17:25:47 +0000 https://online.tenxdads.com/?p=1060 How To Gamify Your Weight Loss Read More »

5 Steps To Gamifying Your Weight Loss | Gamification The #1 Fitness Trend in 2018

Gamification – The #1 Fitness Trend of 2018

You Heard It Here First


Ok, So What is Gamification?

Gamification is simple, it’s a term used to make a game of something.

How does this apply to you and your weight loss I hear you ask? Well, we’ve all set 2018 weight loss & fitness goals and New Year’s resolutions and most of the time, regardless of how motivated we originally are, our goals, resolutions start to fade away. By making a game out of our weight loss, this will help reignite that competitive edge and make your journey a lot more appealing.

Don’t Do This Alone!

You, and so many others have also sat down and made similar, life changing goals. Get together and make the journey you are all taking a game that you can play together. Surrounding yourself with like-minded people will insure your success, their success and the overall success for your team.

So in case you are still confused, today we’re going to talk about how you can gamify your weight loss & fitness and what exactly that might look like. I’m going to give you five steps to help you make your weight loss in 2018 a fun and motivating game.


#1 – What Are You Playing For?

5 Steps To Gamifying Your Weight Loss | What are you playing for

There’s a reason why all Arsenal, Man U, Man City, all the Premier League teams, pay tons of money and work incredibly hard. They want to be the best and win the Premier League and they do this because they know exactly what they are playing for and focusing on.

So It’s Important You Know Exactly What You Are Playing For.

Why is it that you sat down New Year’s Day, and decided on goals or resolutions for the New Year? What made you think, enough is enough, something needs to change? Maybe you looked at the stranger in the mirror and knew you needed a change. Maybe your children keep asking you to play with them and you’re too tired and too out of shape to chase them around.

Saying it out loud and to someone else will hold you and them accountable for meeting these goals or equally not reaching them. Whatever made you sit down and engrave those goals onto paper, or in your brains, use that as motivation to play the game.

The Game You Are Not Willing To Lose.

ACTION: Sit down and write out 3 things you would like to achieve and focus on. Share them with the people around you. Heck, share them in the comments on this post… Best you wont!


#2 – What Are The Rules Of The Game?

5 Steps To Gamifying Your Weight Loss | What are the rules of the game

Knowing what the rules are, is going to help you stay on track. Making sure that you follow the rules as well as your teammates, will ensure success.

As teammates you are there to support each other, congratulate each other and motivate each other. Having a group of people you can reach out to on shitty days will help you continue when you want to give up. Rules can be as simple or as complex as you all decide them to be. Perhaps it’s posting pictures of your meals once a day, or checking in during your workouts. Whatever you decided, you are there to support each other as well as call each other out. Call out in a positive way, those who may have lost some motivation.

Setting rules will emphasise the people who want to be there and those who don’t. Occasionally, some members, who are repeat offenders, may need to leave the game. Having members who are not on the same page as you can infiltrate the team and bring negativity to the game. So, choose your teammates wisely.

ACTION: Highlight 5-10 rules that you are going to follow to help keep you on track. Make sure everyone agrees to them and can prove they are abiding by them.


#3 – Rewards and Consequences:

5 Steps To Gamifying Your Weight Loss | Rewards vs Consequences

What happens when you WIN? & What happens when you LOSE?

Identify some things that you will do if you win or if you lose. For example, you’ve set yourself a goal for the first month to workout at least 3 days a week and for that month you did, what is your reward for sticking to it? Perhaps it is buying yourself a new water bottle, or that nice t-shirt you’ve had your eyes on.

Whatever the reward, make sure you actually do treat yourself. Rewarding yourself will make the next goal that more attractive. Because not only did we get to do something great for ourselves, but also that feeling of accomplishment really feels amazing.

Now, what happens if you lose? Maybe you didn’t workout 12 times in the month as you planned, not only will you not get yourself those trainers or HR monitor, but perhaps you have to go for a nasty 20 minute hill run or something you’re not a fan of.

Do something that will be a little bit painful, so that next time you won’t lose. It’s so important that you have a consequence for when you lose because it is so easy to lose motivation otherwise.

It’s the old rubber band around the wrist idea, when you lose, we do something we don’t like and then you make sure you do everything you can so that you don’t have to do it again. You decide what rewards and consequences are right for you, be giving and be harsh in those choices. Doing something annoying that can easily be done with no issue isn’t going to keep you motivated. Be honest with yourself when you lose and be proud of yourself when you win.

ACTION: Identify 3-5 things you would like to reward yourself with and 3-5 consequences for missing your targets.


#4 – What Does YOUR Weight Loss Game Look Like?

5 Steps To Gamifying Your Weight Loss | What Does Your Game Look Like

Yes, you are in a game, but that doesn’t mean you all do the same. When deciding what your game looks like, make sure you are doing things that you ENJOY. If you enjoy running, your game may include lots of running goals, with some added strength. Your teammate might be a swimmer and so his game may have more to do with meeting swimming goals. However you make YOUR game, make sure that your goals are individualised to you, so that you are successful.

So perhaps your goal is to run 4 times a week and strength train twice a week, in the end checking those boxes is just as important as your team member who checked off his boxes for swimming 3 times a week and running once. Regardless of our fitness levels, we can still be a team and support each other when we achieve goals catered to us. Jim’s goals may be different than Sam’s, but they are just as important. So this is why choosing the right people for your team is incredibly important. It’s not about what the game looks like for each individual, it’s about meeting those goals and celebrating them or not reaching them and putting your own consequences in place.

ACTION: Figure Out What You Enjoy Doing Regarding Your Fitness & Find a Way To Practically Include It.


#5 – Your Gamify “TEAM”

5 Steps To Gamifying Your Weight Loss | Team

Who, if you had to, would you go to battle with?

Picking a team for this game is so important.

Who are the people you are going to choose for you team and are you going to be a team member that they want also. When choosing a team, don’t just choose your best friend because he’s awesome.

“Choose a mate that you know thinks your goals are just as important as his”.

Your success is just as important as his own. A teammate is a person who will pull you up when you’re down and lift you up when you’re winning. As much as this is a competitive game, with rules and winners and losers, this is also a game where people support each other (a game of life). When you look at this team it is your duty to ensure you don’t let them down. As mentioned before it may not be your best friend on your team, but a guy you’ve seen on your Facebook feed sharing his weight loss journey. Perhaps it’s a mate you work with, so that at work you both make sure you’re doing everything you promised even at work. Whoever you choose, choose wisely, these are the people who can easily bring you down.

ACTION: Reach Out To 10 People Today & See If They Would Be Up For Joining Your Team.


The reason why this works and the reason why its going to be the #1 fitness trend of 2018 is, if we can take the subconscious mind away from the main focus, which is exercise, and focus it on the game, the accountability and the teamwork; fitness, nutrition and motivation become second nature.

You stop thinking about the parts you don’t like and focus on meeting your goals and getting points for your team instead. This idea of gamification has been seen an increase in various apps such as My Fitness Pal, Strava and Pokemon Go, and now it will take flight within the online weight loss world.

Gamifying Your Weight Loss Recap:

Gamifying your weight loss journey in 2018 is going to be so important because it allows you to enjoy the process. It allows you to communicate with others in the same situation to you, in a team environment and bring back that competitive nature you seem to have lost over the years.

** Here Some Pointers To Take Away **

  • Put guys into teams
  • Created a point system with rewards
  • Ensured that the you have goals
  • Emphasise the importance of team work
  • Stressed the importance of checking in relating to the games rules
  • Ensured accountability
  • Picked team leaders who will motivate, encourage and make sure members were accountable for their actions.
  • Created a community environment
  • Put in place simple, easy to follow rules
  • Highlighted that members needed to develop their own group

Since we started this at 10X Dads, there has been an incredible increase in motivation, check in, accelerated results, huge engagement within the teams, developing leaders and tons more.

Since the inception of the X-Games in our Academy: (JOIN TODAY)

Check-Ins have increased:

  • 11% check in rate for photos, stats and weight.
  • 92% check in rate after introducing the games.

Adherence have increased:

  • 40% adherence to training program.
  • 80% adherence with the games.

The proof is in the numbers and the incredible achievements of the men in the games.

I’ll leave you with this…

Life long change comes from the development of habits. Improving good and removing bad. This will only come through with results and continued progression. Gamification increases the likelihood of you being able to do it successfully. What’s “it”, it’s weight loss. Losing body fat and keeping it off for good. As a nation we don’t have a weight loss problem, we have a maintenance one. So creating a system around ‘work and reward’ that builds and maintains motivation is going to give you the world…. lol or just happiness, I know what I’d take!

Guys, I hope you’ve enjoyed today blog all about “How To Gamify Your Weight Loss”, if you’ve liked it enough please share and get as many eyes balls on this info.

Cheers, Simon
P.S. Want to Start Gamifying your weight loss right NOW, check out our 14-day trial below (JOIN TODAY)

14-Day Trial | 10X Dads X-Academy

https://online.tenxdads.com/gamify-weight-loss/feed/ 0
Not Another Smoothie Blog https://online.tenxdads.com/not-another-smoothie-blog/ https://online.tenxdads.com/not-another-smoothie-blog/#respond Mon, 01 Jan 2018 17:46:09 +0000 https://online.tenxdads.com/?p=846 Not Another Smoothie Blog Read More »


When I’m not doing my intermittent fasting, I am trying to choose healthy breakfast options and this can be hard. The good ol’ smoothie is one I always turn to. It’s quick and easy and you can fill it with loads of healthy ingredients. So, long as you choose the healthy options.

This Banana Mango Oatmeal Breakfast Smoothie, is definitely going to be one to add to the weekly menu!

For me, ever since I was a young boy, I ate cereal for breakfast, always, no exceptions! Even when I travelled, it was cereal for breakfast. I even managed, with struggle, to find cereal in Dubai. I mean I even ate it as an adult, but let’s be honest, the cereal I often chose was not the best. In fact if it had chocolate it was on my shelf. I knew this had to change and so for the last 2 years I had been having eggs in all their variations. However, soon eating the same foods day in and day out got tedious. So I turned to smoothies, even during a Canadian winter!


Don’t get me wrong, smoothies are great, but I have always found myself wanting more after smashing down a smoothie. However, with this breakfast smoothie, I feel fuller for longer and haven’t had the mid morning cravings. 

The two, not so secret, ingredients are oats and lime. That’s right! Lime! Get ready chaps this is a game changer.


Oats are secret ingredient number 1. Not only are oats extremely nutritious but they keep you fuller for longer. This stops you from reaching for those naughty mid morning snacks you crave.

Lime is secret ingredient number 2. This incredible little piece of fruit is full of vitamin C, helps improve digestion and gives you that morning kick you are after. Be sure to roll it out to get the juices flowing and give it a good squeeze.

Depending on how many bananas I buy at the store, I’ll either use frozen or fresh bananas. Either way the smoothie tastes great. I do, however, always use frozen mangos. This is so that there is always a frozen component to the smoothie and so I don’t have to add ice, which just waters things down.


Milk is a hot topic at the moment, especially in our household. I love milk and it’s been a staple part of my diet for years. However, we have a love hate relationship, sometimes we work together sometimes we don’t. So milk choice is completely up to you. There are also a number of “milk” variations out there if you are trying to avoid or have an allergy to cow’s milk. Almond, cashew, coconut, rice milk and so much more.

This breakfast is good for one. I honestly prefer to make for one and if there’s left overs I will eat it there and then. This is because I prefer to eat/drink smoothies when they are fresh and not a day old, but that’s just me. This entire smoothie was prepared and consumed in less than 5 minutes and it is an awesome addition to my and hopefully your morning regime.

So, here is one of my favourite breakfast smoothies.

Banana, Mango and Oatmeal Smoothie


  • 1 banana
  • 1 cup of mango
  • ½ pint of milk (your choice)
  • 2 tsp. of Greek yogurt
  • ½ lime juice
  • handful of oats


  • Cut up the banana.
  • Squeeze in the lime,
  • Pop in the milk, yogurt and oats.
  • Put it in the blender.
  • Blend it until smooth and enjoy!
https://online.tenxdads.com/not-another-smoothie-blog/feed/ 0
Upper Body HIIT at Home https://online.tenxdads.com/upper-body-hiit-home/ https://online.tenxdads.com/upper-body-hiit-home/#respond Mon, 01 Jan 2018 17:42:57 +0000 https://online.tenxdads.com/?p=860 Upper Body HIIT at Home Read More »


The Upper Body Workout. A must for any man!

I’ll be honest, I don’t really believe that but I’ve worked with enough guys over the years to know that the majority of the time all they want to do is hit up the chest and arms. Well, not today!

So here, I have for you an all rounded upper body workout to do at home. You don’t need any equipment, just the timber you have!


Seems a strange one, but the back is hard to work on with just body weight. So find yourself a door, grab hold and pull yourself in. To make it easier or harder move your feet closer or further away from the door. Keep your core tight and shoulders back.


I’ll put my hands up to this one, I love to work my triceps. Quick fact for you, if you want big arms, perform more tricep exercises as they take up more of the space. There are 3 tricep muscles and only 2 biceps. Back to the exercise; find a chair, grab hold and dip down. Make sure you go down & up and not out & in. Flex the elbows past 90′.

With all upper body exercises it’s important to hold good posture. Think of your posture right now, how are you sitting? Are your shoulders back and chest out?

Before any upper body exercise, reset your shoulders by pulling them back and down. This will help you perform the exercise with good posture.


Tricky, but a great all round exercise. As you go down into your push up, bring one leg up towards your knee. As you come up from your push up, the knee goes back. Alternate between the two legs each time you press.


Jump into high plank (as you do) and quite simply tap yourself on the opposite shoulder. Perform this as speedy as possible, whilst keeping your core engaged and strong.

Being able to push, pull and hold up your own body weight is extremely important. It’s going to help us build a stronger core, that will be far more resistant to injury and help us when external forces that are put against us.

#5 – V PUSH UPS: 

This just looks weird right? But it’s great, I promise! Just get into high plank (again!) and walk your feet in. Bring your feet into wherever you feel comfortable. With your hands facing in towards each other, press down. Watch out for your head! This is going to be challenging but you got this, I know!

And just like that, your upper body has gotten a wicked ass workout. This workout is easily done from home with no equipment at all.




https://online.tenxdads.com/upper-body-hiit-home/feed/ 0
I Love Cardio – S6X Exercises You Should Be Doing At Home!!! https://online.tenxdads.com/love-cardio-s6x-exercises-home/ https://online.tenxdads.com/love-cardio-s6x-exercises-home/#respond Thu, 14 Dec 2017 16:45:39 +0000 https://online.tenxdads.com/?p=878 I Love Cardio – S6X Exercises You Should Be Doing At Home!!! Read More »

Who Loves Cardio???

Everyone’s hands should be up right now! But I bet they’re not.

Cardio is going through a tough time now a days. Only a few years ago it was the go to exercise for everyone and was always recommended for good health and fitness. However, these days it’s been taken over by “do you even lift bro?” and “Squat, squat, squat, squat…”

So let me tell you where I sit… Right in the middle.

Resistance training or weight training should be the main staple of anyone’s diet to accelerate fat loss. End of conversation! It is the best and fastest way to reboot your metabolism and help build lean muscle. So, cardio shouldn’t be your main focus when trying to lose fat.

However, by leading a more active daily lifestyle and performing cardio once or twice a week will not only benefit you further but it will also increase your results. 

So mixing the two to create a HIIT session seems to be an absolute no brainer. Let’s have a look.

#1 – SPRINTS: 

Just imagine you are Usain Bolt, running the 100m. Sprint like hell, but on the spot. Pump those arms and get those knees up as high as you can.

#2 -IN & OUTS: 

We love starting from high plank. It helps us build up our strength when working with our own bodyweight. From this position, jump with both feet in together as far forward as you can (knees nearly touching chest) and jump back out. Be sure not to bend your back and let your hips drop down towards the ground. Hold that core tight and stay straight.


Seems like every warm up you see sports men and women perform these days, involves some form of knees up. So why not include it in our workout? But to make it more challenging why don’t you try holding your arms out.


From your high plank position, which you should be getting pretty good at by now, jump both feet out and then back in. Again, keep that core tight and don’t let your hips bounce up and down.


Something we always loved doing as a child, now you get to do it in a workout. Start from standing, bend down and crawl out. If you want to add in a push up for good measure give that a go and then crawl back in.


From a slight lunge position, drive your knee up and hit your hands as they come down. This exercise requires speed, so go for it!

Gone are the days where your personal trainer tells you to go for an hour run three times a week. High Intensity Intervals are the answer. We can mix in your cardio with some bodyweight resistance and get the desired effect in half the time.




https://online.tenxdads.com/love-cardio-s6x-exercises-home/feed/ 0
How to use Coffee in a Smoothie https://online.tenxdads.com/use-coffee-smoothie/ https://online.tenxdads.com/use-coffee-smoothie/#respond Tue, 12 Dec 2017 20:26:06 +0000 https://online.tenxdads.com/?p=856 How to use Coffee in a Smoothie Read More »


Nope! Not kidding! Just think for one second…Coffee, your most favourite thing in the morning with some added goodness.

Coffee, we love it, can’t live without it and most of us need it function!

Ever since we started getting up at 1am, 3am and then 6am to change smelly diapers and rock our little ones to sleep, our only saviour has been coffee.

So, I got to thinking, why not put it together with a load of other awesome ingredients to make a nutritious breakfast?





I love smoothies, they give me the ability to consume a lot of healthy nutritious foods and allow me to be mobile with my little one. I am able to blend together different fruits and veg that I know I am likely to forget to eat during my busy day.   





Having a number of different ways to consume a healthy foos is very important to me. I need to be able to go about my day, knowing that I can make something real quick and easy that is going to be good for me and give me the energy to make it through the day.

So, when putting this breakfast smoothie together I thought…”Why not, let’s throw in some coffee and see what happens?”

… and the result was awesome!





It has an interesting taste that will definitely surprise you. You’re going to love the mixture of your morning coffee with ingredients you would have never thought to pair together.


  • 1 Banana
  • 1 Coffee of your choice
  • Handful of Oats
  • 1/3 cups of Greek Yogurt
  • Milk of your choice (amount up to you)


There’s nothing to it, just chop it all up and throw it all in.

Top tip: Frozen banana works best, but throwing in some ice will also do the trick!



Watch It In Action:


https://online.tenxdads.com/use-coffee-smoothie/feed/ 0
How To HIIT Legs https://online.tenxdads.com/top-leg-hiit-workouts/ https://online.tenxdads.com/top-leg-hiit-workouts/#respond Thu, 30 Nov 2017 19:55:10 +0000 https://online.tenxdads.com/?p=590 How To HIIT Legs Read More »


“Leg Workout, Just Using Your Bodyweight” 

Right dads! I love, you love, we all love leg day!

There are 100s of memes out there regarding leg day, and mostly it’s a jacked up guy with the tiniest little legs. Well, let’s do our best not to be that guy! So, let’s jump, lift, step, sit, pulse and glide our way to shaky leg syndrome. Who’s with me? I have compiled a HIIT leg workout for you to do at home. Mostly you need your bodyweight, but if you can also grab something heavy for the deadlift that would be great (I filled a gym bag full of cans and water bottles).

So just before we get going, I want to make it very clear that with any jumping or bouncing leg movements, we need to be spot on with our form. I don’t want any of us dads being out of action because we’ve allowed ourselves to push through with bad form.

Moving on to the workout, do each of these for 30 seconds and then 30 seconds rest before starting the next exercise. Do 2 rounds of this unless you are feeling macho then do 3 or 4 sets. Rest for one minute in between sets. So, with that being said, let’s begin!


This explosive movement is one of the best leg exercises you can do. At the same time, it can be one of the worst if not performed correctly. So listen up! Squat down and jump up (that’s the easy part). Land with soft feet taking the shock in through the balls of your feet and up through your knees. Keep this movement fluid and try not to stop much once you’ve got going.



Find something heavy (I’ve got my gym bag here). Square off your feet and keep your legs straight. With your shoulders back and your chest out, bend down with your weight. Keep your eyes level and looking forward. Your body should not go below the parallel.


If you’re worried about not having something heavy for the deadlifts, I had one client message me and say he was using the vacuum cleaner. So no excuses, we can all find something heavy in the house!



Exactly like a forward lunge, but in reverse. Start with your hands on your hips (they can be out wide for balance) and step backwards. You want to try and imagine two straight lines, like a train track. Try not to cross your feet over and keep them aligned.

#4 – WALL SIT:

The easiest to do, find a flat wall and sit on it… Ok a little bit more to it, but honestly it’s that easy.  Just try to keep at 90′ hips, knees and ankles.

Remember we only have 15 minutes, so no matter how much you want to stop and sit down to relax, you’ve got to keep going. I promise you will feel so much better for it in the end.



This is a horrible exercise and I want to apologise now for putting it in. Saying that, it’s great for our legs and especially our glutes. So let’s give it a go! Squat down to your “biting point” just where you can’t go down any further and then pulse. This is moving up and down about an inch. It’s going to burn and hurt, but you’ve got this! 



Bit of a strange feeling if you ask me, performing this exercise. One of those ones that you think to yourself…am I doing this right? Don’t worry, I feel like that all the time. Right, so, step out to the side with a straight leg whilst your non moving leg squats down. Bring the leg back in and go to the other side…Simple!


So, you made it all the way through the workout. Excellent! I bet you’re hating me right now, but hey, i’ll get over it. Ha! Doing this, can really help strengthen your legs, but it can quite easily hurt them as well. So I cannot emphasise enough to really watch your form. Preventing injury is key to a healthy lifestyle.


Want To See It In Action…


There is plenty more to learn about getting strong muscular legs. If you want to learn more join our 10XDads Free Facebook Group and see what other dads are doing to improve their healthy lifestyle and get rid of that dad bod. Click Here to watch the video of this leg HIIT workout.

https://online.tenxdads.com/top-leg-hiit-workouts/feed/ 0
Top 6 HIIT Ab Workouts https://online.tenxdads.com/top-6-hiit-ab-workouts/ https://online.tenxdads.com/top-6-hiit-ab-workouts/#respond Thu, 30 Nov 2017 18:35:30 +0000 https://online.tenxdads.com/?p=581 Top 6 HIIT Ab Workouts Read More »


“How do I get 6 pack abs?”  

I get this question about a million times a day! Ok, i’m exaggerating, but you get it. We all want those shredded 6 pack abs and most of us think we can do some crunches here and there and then we will get them. Reality check dads, it’s not that easy. Have we heard, “abs are made in the kitchen?” Well, it’s true! Get this in check first, then you can add the exercise portion to support the plan to shredded abs. (Not sure how where to start with your nutrition, check out this Blog, “Beginners Guide to a Calorie Deficit“).

So, now that you are eating healthier, tracking your food and calories, focusing on your calorie deficit, now it’s time to get in that ab workout you’re so desperate for. Below is the one of the best ab HIIT workouts to get those toned, shredded abs you are seeking.

Do each exercise for 30 seconds, then rest for 30 seconds before beginning the next one. Do at least 2 rounds. If you’re up for it go for a 3rd or 4th round. So without further ado, here you are!



Balancing on your glutes, hold your feet about 6 inches off the floor. Rotate your torso from left to right, trying to keep yourself up off the floor and centred. You can make this harder by holding a weight or just something heavy.



A great all round exercise. You want to aim for, or as close to, being in one straight line. From ankles all the way through to your shoulders. Imagine someone attached a piece of string to your belly button and they are pulling it up through your back. That’s the feeling you get when you know your core is engaged.


No one single ab exercise will give you a 6 pack, like no one bad meal will make you fat. It is a combination of sustained exercise, losing body fat and healthy eating. If you want a 6 pack, then eat better and train more!



You’ll get a nice burn in the abs with this one. The aim here is to connect your elbow with the opposite knee or close enough, whilst the other leg is out straight.



Ahhhhhhh, this one gets you. Again, balancing on your glutes, lift your feet up off the ground. This time move one foot over the other and repeat as fast as your body allows. If you need to, you can put your hands down for support and you’ll still get a good burn!


So, we all agree, that abs are made in the kitchen and shaped with exercise. You could perform 100 sit ups a day for 100 days, but if you’re eating the wrong foods and still carrying over 15% body fat you will not see abs.


#5 – BURPEES: 

Don’t just love them? Get down, jump out, jump in, jump up. What’s not to love? No time-wasting here, we all hate burpees, I know but they’re amazing for us and need to be done. Get to it!



The easiest one of the lot, but still super important. Bring your feet in towards your heels, just close enough so you can reach them. Keep your back straight and reach for each heel.


So, you made it all the way through the workout. Let’s agree ab workouts shouldn’t be our go to workout for any sort of weight loss. They are great as an addition or add-on to a full body workout. So use this as a finisher.

Want To See It In Action…


There is plenty more to learn about getting those 6 pack abs. If you want to learn more, join our 10XDads Free Facebook Group and see what other dads are doing to improve their healthy lifestyle and get rid of that dad bod. Click Here to watch the video of this ab HIIT workout.

https://online.tenxdads.com/top-6-hiit-ab-workouts/feed/ 0
6 Best HIIT Exercises To Do At Home https://online.tenxdads.com/6-best-hiit-exercises-to-do-at-home/ https://online.tenxdads.com/6-best-hiit-exercises-to-do-at-home/#respond Thu, 30 Nov 2017 02:15:27 +0000 https://online.tenxdads.com/?p=546 6 Best HIIT Exercises To Do At Home Read More »


“Full Body HIIT At Home”

HIIT (High Intensity Interval Training) at home can be a heaven-sent for busy dads.

It’s quick, intense and doesn’t require any equipment. Here are 6 best HIIT exercises to do (as one whole workout) at home that will make you sweat and will leave you breathless. This HIIT workout will attack the entire body and leave you feeling it the next day.

The idea is to perform every exercise for 30 seconds and then have a 30 second rest. Go through every exercise for 2 whole rounds. If you feel like you have more energy or your fitness levels are higher, than crack on for a 3rd or 4th round.


#1 – SQUATS:  

Feet shoulder width apart and pointing out slightly. Hold your arms out in front of you and sit down into the squat. Go as far down as your flexibility allows you. The deeper into the squat, the better. Contract your glutes and stand up pushing your hips forward. Repeat as many as you can. (30s on / 30s off)



Head down into a high plank and hold. When you are ready start running your feet in towards your chest. Try and go as fast as you can and bounce in between each step. If you are unable to do this, stepping in and out will be a great alternative. (30s on / 30s off)


In between each exercise you have 30 seconds to rest. During this time try to recover as quickly as you can by slowing down your breathing and getting it under control. Get your mind focussed and prepare for the next exercise.


#3 – PUSH UPS:  

Good old-fashioned push ups. Again jump into high plank and then press down towards the floor. Aim to have about 3 inches between your chest and the floor. Keep you core engaged so that your body is straight, this will prevent you from moving your hips up and down. (30s on / 30s off)


#4 – LUNGES: 

Lunges are great for the legs. Step forward with one leg whilst holding onto your hips. The aim here is to have 90′ at each knee. Try not to allow your front knee to go further than your foot. To prevent this, make sure you take a big enough stride forward. (30s on / 30s off)


Nearly there! Only two more exercises to go in this round. When performing a HIIT workout, it is so important to go hell for leather during the “on” phase as I like to call it. We only have about 15 minutes to get our workouts in, so let’s burn as many calories as possible.


#5 – T PUSH UPS:  

You’ve got two options here. 1. Just perform the T’s. or 2. Perform the T’s and a Push Up. It all depends on how crazy you are feeling. In all seriousness, these are hard especially having just done Push Ups. So make sure your core is engaged and keep that body straight. T and Push as much as you can. (30s on / 30s off)

#6 – BURPEES: 

This has got to be one of the most hated exercises I have ever known. Whenever I ask my clients to perform these, it is greeted with a look!!! The idea here is to keep the form at every stage and not rush the exercise. So take your time and perform each part as if it was three separate exercises. (30s on / 30s off)


Ok, so round one has been completed! Good on ya! You now have 1 minute to recover and go again for round two. This is where we start to burn some serious calories and start making a difference.


Want To See It In Action…


If you want more in-home workouts Click Here to Join Our Dads Only Facebook Group where there are lots more workouts like this.

https://online.tenxdads.com/6-best-hiit-exercises-to-do-at-home/feed/ 0
Beginner’s Guide to Metabolism https://online.tenxdads.com/beginners-guide-to-metabolism/ https://online.tenxdads.com/beginners-guide-to-metabolism/#respond Thu, 30 Nov 2017 01:26:12 +0000 https://online.tenxdads.com/?p=539 Beginner’s Guide to Metabolism Read More »


“Beginners Guide To Metabolism”

This very important word is thrown around a lot these days and most of the time it’s getting a pretty bad rap. So today’s post will hopefully give you some insight into your metabolism and some things you can do to help it.

First of all, you might be one of those people who think, if your metabolism slows down you might gain weight and if you can increase it some how, it will help you burn fat. Is this true and if it is how does this happen?

Technically, “metabolism” is the word to describe all of the reactions in your body. It’s how you take in nutrients and oxygen and use them to fuel everything you do.


  1. Active daily living
  2. Digesting food
  3. Basal metabolic rate

So, 1 & 2 sound pretty straightforward, right?

If you are more active, your metabolism is more active and burns more calories and when you eat food your body needs energy to digest it. Easy!

So what is basal metabolic rate (BMR) and why is it important to me?

Let’s quickly add some stats:

  • Digesting food accounts for 15% of the calories burnt daily, done!  
  • Your active daily living accounts for 15% of the daily calories…. I’m kidding right? No! Only 15%

Surprisingly, active daily living only accounts for approximately 15% of the calories we burn in a day. This is obviously affected by how active or how sedentary we are. Since we cannot exercise for hours and hours a day, everyday, exercise only accounts for a relatively small amount of the total calories burned in a day.

So where’s the rest coming from? The rest comes from your BMR! Our BMR is the rate at which you burn calories at rest. These calories provide energy for the entire body. BMR accounts for approx 70% of the total calories burned in a day. So any small increase or decrease of our BMR will have huge affects on our metabolism.


Metabolic rate is how fast your metabolism works and is measured in calories (yup, those good old calories!).

As you can imagine the more calories you burn at work, make it easier to lose weight and keep it off because there will be fewer “leftover” calories to store for later…. for fat!

There are a couple of different ways to measure metabolic rate. One is the “basal metabolic rate” (BMR) mentioned above, which is how much energy your body uses when you’re not being physically active. 

The other is the “total daily energy expenditure” (TDEE), which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.


In a nutshell: a lot!

One of the things you might think of is your thyroid, but most men don’t, so we won’t ponder too long here. Essentially, this is a gland at the front of your throat that releases hormones to tell your body to “speed up” your metabolism.

Of course, the more thyroid hormone there is, the faster things will work and the more calories you’ll burn. But that’s not the only thing that affects your metabolic rate.

How big you are counts too (now were talking dads)! Larger people have higher metabolic rates; but your body composition is crucial!

Active muscles that move and do work need more energy, period!

So the more lean muscle mass you have, the more energy your body will burn and the higher your metabolic rate will be. Even when you’re not working out. 

This is exactly why weight training is highly recommended for all dads as a part of a weight loss program. This is because you will not only burn more calories when you are active, but you will continue to burn those calories at rest, even when you;re asleep!

The thing is, when people lose weight, their metabolic rate often slows down which you don’t want to happen. So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate as your muscles are burning fuel to move so they’re doing “work.” But with sustained aerobic work, with the absence of weight training, you’ll find your metabolism slows down if not kept to a regular aerobic exercise program.


Yes, the type of food you eat will also affect your metabolic rate!

Your body burns calories to absorb, digest, and metabolize your food. This is called the “thermic effect of food” (TEF). You can use it to your advantage when you understand how your body metabolizes foods differently. This accounts for around 15% of your daily calorie expenditure. Depending on the macro you consume most can sway this figure slightly.

Fats will increase it by 0-3%; carbs increase it by 5-10%, but proteins increases it by a whopping 15-30%, I’m guessing we all know which macronutrient we are now leaning towards!

By trading some of your fats or carbs for lean protein you can slightly increase your metabolic rate. Another awesome bonus of protein is that your muscles need it to grow.

By working them out and feeding them what they need, they will help you to lose weight, keep it off and build the shape and size you desire.

This, however, is just a tiny part; the mere tip of the iceberg when it comes to metabolism and how so many different things can work to increase (or decrease) your metabolic rate.

But one thing’s for sure, if you want to increase your metabolism, start lifting those weights and start smashing down the protein!

https://online.tenxdads.com/beginners-guide-to-metabolism/feed/ 0