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I Help Dads Lose Their Dad Bods Forever! 

For 16 years I have refined how to scientifically dismantle the exact process to stay lean and build muscle at 36+ years of age.

Say goodbye Dad-Bod, hello Rad-Bod!

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  • ​Understanding your Body

  • Nutrition for Weight Loss

  • Exercise for Weight Loss

  • The Importance of Strength Training

  • Overcoming Obstacles

Personally, I Have Helped 100+ Dads Aged 35+ Lose Fat, While Simultaneously Gaining Muscle.


Are you a good fit for the program? We do not help just anyone.

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Sleeping Your Way to Fitness: Essential Sleep Tips for Dads

November 12, 20232 min read

Introduction:

In the pursuit of fitness goals, sleep often takes a back seat, especially for busy dads. However, quality sleep is a cornerstone of good health and can significantly impact your fitness progress. Here's how dads can improve their sleep to support their fitness goals.

sleep

Understanding the Importance of Sleep

Sleep is vital for muscle recovery, hormonal balance, and overall well-being. Lack of sleep can lead to decreased motivation, increased risk of injury, and impaired physical performance.

Establish a Sleep Routine

Consistency is key. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves sleep quality.

Create a Sleep-Inducing Environment

Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, white noise machines, and comfortable bedding.

Monitor Your Diet and Exercise

Avoid large meals, caffeine, and alcohol before bedtime. While regular exercise promotes better sleep, try not to exercise too close to bedtime as it may interfere with your ability to fall asleep.

Limit Screen Time

The blue light from screens can disrupt your natural sleep cycle. Turn off electronic devices at least an hour before bed to help your body prepare for sleep.

Practice Relaxation Techniques

Activities like reading, meditation, or deep breathing can help calm your mind and prepare your body for sleep.

sleep

Consider Sleep Aids Carefully

While sleep aids can be helpful, they're not a long-term solution. Speak with a healthcare provider before using any sleep medication.

Track Your Sleep

Using a sleep tracker can provide insights into your sleep patterns and quality. Use this data to make adjustments to your routine.

Nap Wisely

If you need to nap, do so wisely. Short, early afternoon naps can be refreshing without disrupting your nightly sleep.

Involve Your Family

Share your sleep goals with your family. Encourage a household culture of healthy sleep habits.


Sleep and FitnessRest for FathersBetter Sleep TipsDad HealthSleep ImprovementQuality Rest for FitnessSleep Tracking for DadsHealthy Sleep HabitsFitness Goals and SleepSleep Optimization
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Eat The Food You Love.

This is a program personalized to you. Eat the foods you enjoy, while making small gradual changes that you will enjoy.

  • Eat the foods that make you happy.

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  • Figure out why you are having cravings and how to deal with them

  • Get the amount of water your body needs.

  • Making sure your body gets the nutrition it needs.

The Benefits

CARDIOVASCULAR
TRAINING

  • ↑ heart health

  • Weight management

  • ↑Mood

  • ↑ energy levels

STRENGTH
TRAINING

  • ↑ muscle strength & mass

  • ↑ bone density

  • ↑ metabolism

  • ↑ functional fitness

FLEXIBILITY TRAINING

  • ↑ range of motion in joints

  • ↓ risk of injuries

  • ↑ posture and alignment

  • ↑ athletic performance

WIILLPOWER
TRAINING

  • Create a motivating Vision

  • Create SMART Goals

  • Develop Positive Habits

  • Create New Beliefs

  • Create a plan for obstacles

NUTRITION

TRAINING

  • Learn Proper Food Choices

  • Custom Meal Plans

  • Track Macros

Results Require Action.


Do you want to get results? Tired of always thinking about it? It is you against you unless you get some help.

Don't go it alone, if you have gone from program to program and seen minor results, but never the results you wanted, then you need to ask yourself if you are ready for change. If you said yes, then you need to contact me as soon as possible.

Live in action working with clients

Course for Dads

Don't Let This Be You!

Stop with the Excuses and Go and Get a Workout In!

Motivational Sayings

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As A Father Of 2 Girls, I Know What Its Like To Get A Dad-Bod.

The benefits are worth it

  • Stress Reduction

  • Improved Physical Health

  • Increased Energy Levels

  • Enhanced Mental Clarity

  • Role Modeling

I realized I needed to make a change for myself and for them. The only thing that was holding me back was myself.

Tony M.

" I achieved my goals, and I would highly recommend..."

When I signed up with The Trainer Guy, I expected accountability, but I got much more. Keith taught me how to work out despite my busy schedule. Thanks to his expertise and positive attitude, I achieved my goals, and I would highly recommend The Trainer Guy to anyone.

Adam M.

"Keith pushes me harder than I would push myself..."

I started training with The Trainer Guy in January 2011 for his competitive rates and the convenience of home training. Keith pushes me harder than I would push myself, and I am always exhausted and sore after our workouts, which is a good thing. Thanks to Keith's training, I have referred my friends to him and will continue to do so.

Rohit S.

"I have more energy, sleep "better, and in best shape.. "

The Trainer Guy, Keith, helped me get back into a gym routine with enthusiasm and the perfect combination of cardiovascular and weight training. He provided nutritional tips and motivational methods that helped me achieve desired results in a very short time. Keith's patience and professional skills make him the perfect fit for me as a healthier lifelong client.

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Let's see if you are a good fit for the program, this program is not for everyone, but anyone who uses it will see results 10x quicker!

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What other clients are saying...

Jonathan C.

"I have more energy, sleep better, and in best shape.. "

I didn't exercise much, which made me feel sluggish and run down. I started his training program, which completely turned my life around after 8-9 weeks. I have more energy, sleep better, and in the best shape of my life at 49 years. I highly recommend Keith as a trainer and appreciate everything he has done for me.

Robin C.

"My workouts with Keith are now a crucial..."

I have a personal trainer named Keith who comes to my front door twice a week. He helps me stay disciplined with my workouts, which is something I struggled with after being a high school athlete. My workouts with Keith are now a crucial part of my weekly routine, and I feel the difference if I miss them.

Geo M.

" I achieved my fitness goals, going ...to a size 30..."

My experience with The Trainer Guy was awesome! He was fun, dynamic, outgoing, and very flexible with my routines and schedules. He not only trained me but also taught me routines and exercises that I now apply to my everyday living. With his help, I achieved my fitness goals, going from a size 33 to a size 30. I highly recommend him and his techniques.

Drop the FAT in Father

My Story

"At 36 years old, I am currently in the best shape of my life..."



As a child, I was active and had a skinny body due to being a picky eater. In university, my poor eating habits worsened, leading to weight gain. A comment about my belly prompted a change. I started exercising but struggled with a diet high in fats and sugar, lacking sufficient protein.

Despite years of training, I struggled to achieve the desired six-pack and bulk. Discouraged, I took breaks but faced guilt upon returning. After my daughter's birth, I recommitted and saw initial results, but failed to fix my eating habits, falling back into a cycle of hard work, discouragement, and quitting.

Repeated attempts and failures persisted. When my daughter was three, my relationship with her mom ended due to parental stress. Realizing the need for change, I focused on fixing my eating habits and incorporating more whole foods. Despite still having fast food, I returned to the gym, achieving familiar positive results.


"This pattern of starting and stopping continued, and I felt guilty about not staying consistent."


During the Covid lockdown, I struggled, leading to depression, halted workouts, and poor eating. After six months, I joined a startup as a health and fitness advisor, later becoming a senior product manager. Over three years, work and a new relationship caused emotional stress, impacting my health. Similar to my state of being in my last relationship, I was not taking care of myself, and so I couldn’t take care of the other person. We split a year ago, and I have been taking care of myself ever since.

At almost 2, my daughter marks a positive change. I tackled the root of my past struggles and developed strategies for stress-induced eating. Now, I drink water or assess cravings before acting. Meditation and rollerblading replace emotional eating. At 36, I'm in my best shape, driven by lessons learned. I aim to be healthy for my future grandkids, stay energetic, and overcome daily challenges. Despite inner doubts, I foster a positive mindset, affirming, "You can do this, you got this, you're doing great."

I confront emotions in the moment, aiming to grow as a person and a father. My commitment to a healthy lifestyle led me to my ideal body, and I prioritize ongoing health to face life confidently, avoiding a "dad bod" and staying fit.

Access to a library of meal plans suited for you

You will love these meals choices

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A library of information just for Dads at your fingertips.

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  • Fathers Vision

  • Building Healthy Habits

  • The Dad's Guide to Being an Awesome Dad

  • A Dad's Guide to Being a Great Partner

  • 40+ Fit Dad Secrets

  • Breaking Barriers

  • Stress Free Dad

  • Unleashing Your Potential

  • Dad's Guide to Yoga

  • The Busy Dad's Guide to Meal Prep

  • Sleep Like a Dad