5 Step Blueprint To Ditch The Dad Bod (2022)

Are you serious about losing the dad bod this summer and getting back to your best?

The mistake many dads make, is they go back in time to the glory years, and go on a strict body-building style diet, or something similar and start training for 2 hours 6 days a week.

Because that's how they used to train when they were 19 and they did look and feel their best.

The reality is you're not going to be able to stick to a routine like this now.

Not because you're no longer 19 and past your best...

But because your lifestyle no longer permits this type of regime now that you are settled into your career or business and have a family to take care of.

The good news is with the right plan, that works with how your life is now, you will find your best is yet to come.

I’ve personally helped over 600 dads drop more than 10000lbs of combined unwanted body fat, and become healthier, happier and more confident role models personally and professionally using the following blueprint, which focuses on improving 5 key areas of your physical and mental health.

1/ Exercise

2/ Diet

3/ Hydration

4/ Sleep

5/ Mindset.


My clients have a fitness regime that not only supports their fitness goals but also supports and integrates into their busy lifestyle.

As a dad myself, I can't be spending one to two hours in the gym six days a week, as I used to 15 years ago. Now I'm a dad I need to be more strategic with my training so that I can get the most effective workouts in the least amount of time.

Now I spend a lot of time designing workouts that can be done in the gym, OR at home with or without equipment in as little as 10 to 30-minute sessions.

I've only got two kids, but some of my clients have 3 or 4 with large teams to manage at work, so it's my job to remove any overwhelm and thinking when it comes to my client's exercise goals, and ensure they have the most effective workouts that are simple to follow, that they can do in 30 minutes or less.

This is why I designed our Rapid Burn Workouts which burn up to 10 calories every single minute.

If you want to lose weight but don't have a lot of time,

this is by far the most effective way to train.

PM me the word "WORKOUT" if you'd like to try one of our on-demand workouts for free.

One thing most people forget when it comes to exercise is there is no one single exercise or workout routine that will get you the results you want. For example, there is no one best exercise to flatten your belly.

It's a combination of a well-balanced program that evolves as your body adapts. The program has to be progressive so that it continues to challenge you and you can avoid plateaus.

You cant do the same thing over and over and expect a different result.

It's usually when a plateau occurs after some initial progress that most people fall off track and give up.

Our 90-day Ditch The Dad Bod Transformation Programme progressively takes you through a step-by-step process where most of our clients are losing at least 10kg of belly fat without stagnating.


Now, I don't like the word diet because diets don't work. The only diet you should be following is the one that you can see yourself following one year from now, five years from now and for the rest of your life.

Weight loss isn't about changing your diet, it's about changing your lifestyle habits.

Nearly all diets fail long-term, but habits that stick will last a lifetime.

The most important thing when it comes to losing belly fat is to make sure you are in a calorie deficit.

I get a lot of clients who come to me asking about what types of food they should eat, and when is the best time to eat.

However, those types of dietary strategies are more important for an elite athlete as opposed to someone who's trying to lose belly fat and get healthier to restore a more well-balanced lifestyle and are often unnecessary. To lose the Dad Bod the most important thing is just burning more calories than what you eat.

Keep your food choices simple.

Include family meals with the kids, ice cream, pizza night and so on.

We don't exclude any foods as part of our plan. There are no off-limits foods!

The mistake many guys make is they're too restrictive... they want to go hard and start eating in a way that doesn't fit in with their lifestyle.

The key is not to go against your current lifestyle but to work with it, and find a way to include family meals.


Imagine if you tried to drive your car with no water in the cooling system. The car would soon overheat and come to a halt.

If we are not fully hydrated our performance will be negatively impacted also.

If you're feeling hungry first try drinking more water before reaching for an unhealthy snack.

If you're feeling tired, first try drinking more water before ordering another coffee.

If you've got a headache, first try drinking more water before unnecessarily medicating yourself with paracetamol.

These are all potential symptoms of dehydration.

The first thing I would be checking in is if you have drunk enough water today.

Drinking enough water is such a simple thing to do but also simple not to do!

Having a hectic lifestyle is not an excuse to neglect your water intake. When you are fully hydrated you will notice you have so much more energy you will be so much more productive.

Hydrated muscles train harder and a hydrated brain works much better and more efficiently.


When you haven't had a good night's sleep it affects your energy levels and overall performance.

And for us dads, we don't have much choice in how many hours we get to sleep. Often that's determined by our children and their sleep patterns.

But what you can work on improving is the quality of your sleep by ensuring you exercise regularly, you avoid caffeine within six hours of bedtime and you're not working too late into the night.

Even if you can't get the quantity of sleep, you can improve the quality of your sleep by doing the above.


Anyone who has experienced success in any area has done so by building a solid mindset.

Mindset is the foundation of everything we do.

It's just as important to work on your mental health as well as your physical health because the body and mind are linked.

You put crap in you get crap out.

Put good in you get good out.

I like to start my day with some meditation, and journaling, writing down three things I'm most grateful for.

This sets you up for a positive day!


These are the 5 key attributes of my most successful clients.

And when I say successful, I don't mean they've lost a lot of weight in 90 days, which is what our programme does but they've kept it off for many years after working with us, as well.

And if you'd like to be our next success story,

We're opening the doors to our Ditch The Dad Bod 90-Day Transformation on August 1st, where I'm looking for 5 busy dads who want to drop 10-15kg, have more energy and feel better about themselves without giving up time with their family or having to avoid family meals.

If you are interested, there is an application process to ensure you qualify for the programme and our step-by-step process.

If you're interested, simply send me a private message with the word "INTERESTED" and I will send you the short application form to complete.

I will get a lot of messages because this newsletter goes out to over 2000 dads and places are extremely limited as I can only take on 5 currently.

So you'll have to act fast!

Thanks for reading!

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Author: Ouida Strosin DO

Last Updated: 09/22/2022

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