Kyle O'Sullivan

Prevent The DadBod Pre Launch: Monthly workouts via app (tracked data) Prevent The DadBod Ebook Nutrition Guides / Recipes for families The ultimate WhatsApp support group of likeminded individuals Regular meet ups (gym based workshops) And more…. All for £19.99 p/m

2025 is going to be very exciting. In January we are launching 2 NEW PRODUCTS. 1 Online 1 In Person Prevent The Dad Bod - Online Coaching for Dads or soon to be Dads with a community of likeminded individuals Small Group PT - Peterborough’s ultimate personal package

A winner is just a loser who tried one more time.

The habits that got to where you are now, Are NOT going to get you to where you want to be. You have to accept some level of change to your actions to move in the right direction. Whether that be exercising more intensely or consistently, Moving more or structuring your food

When you focus on NON-SCALE victories you are more successful. The reason for this, is your bodyweight will fluctuate more than the stock market Attaching your happiness, effort levels and actions to it only goes one way. Understanding all of it is important, SWIPE TO SEE WHY

You CAN get fitter. You CAN get stronger. You CAN get leaner. You CAN get healthier. But there’s much more to it than body composition, and you have to be careful, because it’s a long journey. STOP comparing yours to everyone else’s. (2/2).

Before and after photos are great, BUT there’s more to them. Most people aren’t walking around chizzled 24/7. See them after they’ve had their food and without the nice lighting. There’s so much more to this world than one photo, it’s about the overall experience (1/2).

NEW WEEK. This is how I would reflect on last week/ last month. 1) Is my goal still the same? 2) What went well? 3) Even better if…. 4) What situations presented the most challenge to remaining consistent 5) What needs to be done this week? You now have your plan of action.

Sometimes we think more about the outcome and don’t actually put the required work in. The hard part for most, is putting in the effort whilst not getting the instant return. Results take time. The one thing the influencers won’t tell you.

So stop comparing your life to everyone else’s highlights on social media. Start working on, and what’s going to move you forward, but remember the path isn’t always straight. P.S When you’re STRUGGLING reach out. It’s FREE to talk.

The hardest part….. Turning up daily / weekly regardless of how you feel. Motivation WILL come and go. This is why looking at lifestyle factors is an important part of someone’s journey.

You don’t need another diet. Your issue is your lifestyle. If you managed that better, you’d enjoy it more. As you aren’t always ‘dieting’. No one should be or enjoys ‘dieting’ all the time. So let’s fix the foundations first!

How people think you should train: ❌6 days a week ❌ Lots of sets each session ❌One muscle group a day ❌Little recovery & results How people should actually train: ✅3-4 days a week ✅Around 12-20 sets a session ✅Multiple muscle groups a session ✅Monitor recovery

You most likely don’t need another recipe book or meal plan. You most likely need to change the way you react to life stressors. That’s how you learn to maintain results long term.

Give yourself 30 days. No moaning, just working. Train 2-4 times per week Eat nutritiously and with structure Do 2000 steps more per day than now Cardio 30-60 minutes across the week Aim for 6-8 hours sleep See how much better you feel. Consistency on the work is key.

It’s not fair! Unfortunately when it comes to what you have to do to reach your goals its going to be easier for some than others. But complaining ‘it’s not fair’ does nothing but hinder that progression and waste energy. Accept that sometimes you have to do more than others.

Bodyweight WILL fluctuate. The quicker you understand that and not allow emotions to control your actions then the more consistent you’ll be. It could be anything from glycogen, bowel blockage to time of the month, not just body fat and muscle.

One question to ask yourself: What are your biggest distractions? And how can you limit them? In a world full of things trying to get your attention, the more you can channel your focus the more likely you are to remain consistent on the task ahead of you.

People WILL try to distract you from your goal and putting in the work. When you start doing well, others will start reflecting on their own goals. Remain focused on what YOU want to achieve, regardless of others thoughts / opinions. It’s YOUR goal, not theirs.