The #AlphaDAD Project

27/01/2020

When the news about basketball legend Kobe Bryant's passing surfaced, my perspective was altered.

When I found out his daughter passed away as well, it brought me to tears.

As a father and coach, I couldn't contain myself... it really hit home.

I went over to hug Rozanne and our 4 kids that are here with us in Costa Rica. Then I called my oldest daughter in Toronto and told her how much I loved her.

You never really know how much time you have.
And so now - even more than ever; and even though it sounds so cliché - we really should approach every moment like we can leave this world at any time.

Because you never know.

According to Bonnie Ware - a palliative care nurse and author of the book "The Top 5 Regrets of the Dying" - the #1 regret that people have before they pass is this...

"I wish I'd had the courage to live a life true to myself, not the life others expected of me."

Ware says in her book...
"This was the most common regret of all. When people realise that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. Health brings a freedom very few realise, until they no longer have it."

Pause and think about that for a minute.

Do you have a business idea that you've been mulling over but haven't taken action on?

Start now.

Strained relationship with a good friend, family member, parent or child?

Call them... make amends.

Waiting for the "right time" to take the plunge on something that you've been meaning to do for years? Decades?

There will never be "the perfect time".

You just have to start. You have to do it. We have no idea how much time we really have.

It's time to start living without regrets.

“Start where you are.
Use what you have.
Do what you can.
-Arthur Ashe”

-Chris

09/10/2019

How To Eat Pasta And Get Abs by

“𝔸𝕟𝕕 𝕥𝕙𝕖𝕟 𝕀 𝕨𝕠𝕜𝕖 𝕦𝕡 𝕠𝕟𝕖 𝕞𝕠𝕣𝕟𝕚𝕟𝕘 𝕒𝕟𝕕 𝕀 𝕙𝕒𝕕 𝔸𝔹𝕊!!!”
-Adriano, 40yrs old, Husband & Father of 3
Naples, Italy

This is my friend Adriano.

“Adry” is a 40 year old father of 3 and a busy real estate agent in Naples, Italy.

Every afternoon, he goes home to have lunch with his family where they enjoy some fresh pasta (it’s Italy after all, right?).

This ritual is part of Adriano’s life. It’s part of his family culture. AND it’s woven into the fabric of what it means to be Italian.

Imagine the message that he would be sending to his kids if he decided to NOT enjoy pasta with his family on the regular.

Imagine sitting there at dinner with your kids and having them think that something like pasta (or rice or potatoes or even fruit) is unhealthy because you’re not eating it.

As parents, we have a responsibility to make sure that we raise our kids with a healthy relationship with food. And the only way we can do that is if WE have a healthy relationship with food and model that behaviour around them.

So when Adriano registered for my REComp Program, I wanted to make sure - as his coach - that he didn’t give up that precious time with his family or develop some subconscious complex within his kids about food.

As my friend says, “It isn’t so much about what you eat as it is about WHO you eat it with”.

So we built his program and diet around his life.

We focused on eating NUTRITION Dense Foods first and made sure his training and recovery was on point (again, all within the realm of his current life).

The GLF-REComp Program is about helping YOU (the modern day family man) be YOUR best for YOUR family.

It’s about teaching you how to build and model healthy habits that you will carry on for the rest of your life.

Habits that your kids will naturally adopt because they see you doing it.

If you want to build a healthier life for YOU and YOUR FAMILY, send me a DM or leave a comment below and let’s chat.

-Chris

P.S. You might also get ABS. @ Naples, Italy

04/10/2019

Tag your Day 1.

A little weekend shoutout to my beautiful Day 1 who doesn’t mind that I do on the regular and rock my f***y pack whenever we go out.

If you’ve got a lady that will let you rock socks w/sandals, cargo shorts, boxy t-shirts or Crocs, TAG HER and show your appreciation.

And yes, I am carrying a stack McDonalds napkins and 3 packs of SkyFlakes in my f***y pack, thank you very much .

02/10/2019

Meet my friend Eli.

Eli is an OG from Toronto who has been a subscriber of mine for over 6 years.

Eli and I did NOT know each other when I was living in Toronto, but finally got a chance to meet this past summer days after his 40th birthday when I came home for a visit.

In late May, Eli signed up to be a Beta Member of my GLF-REComp Program.

***GLF-REComp is an 8-Week coaching program I designed for BUSY MEN who don’t have a lot of time to workout, but still want to see results.

GLF-REComp doesn’t involve nutritionally depriving yourself of good food.

Nor does it involve “puke inducing workouts”.***

And in 5-weeks, Eli lost 5.5” inches from his waist.

Now I am not saying that Eli’s results are typical.

Because not everyone has the work ethic, dedication, preparation and focus that Eli does.

But, what if you could even get HALF of the results Eli got (losing 2.5” inches instead of 5.5”)?

That would still be pretty spectacular.

You’d have to buy new pants.

Funny thing is… we didn’t do anything complicated.

We just focused on 3 things…

1. We made sure Eli was getting enough sleep
2. We made small changes in his diet and ensured that he was eating enough protein.
3. We made sure his workouts were GIVING him more than they took from him.

You see it doesn’t take much provided that you do THE RIGHT THINGS (not all of the things… just “THE RIGHT THINGS”).

If you do THE RIGHT THINGS and have a coach to keep you accountable, I don’t see why YOU wouldn’t be able to get similar results.

Do YOU?

Sometimes you need just need outside eyes (a coach) and to do things differently than what you’re doing now (especially if what you’re doing right now isn’t giving you the results you want).

In 5 weeks, do you want to be able to buy new pants?

If the answer is YES, drop me a DM and let’s see what WE can do to make that happen.

-Chris

P.S. Eli STILL has a 31” waist and now we’re working on putting more muscle on him.
@ ImpactKitchen

24/09/2019

Can you really make gains in your 40s & 50s? by

You know what drives me f*cking nuts?

People who are in their 40's who refer to themselves as "old." They use it as a crutch or an excuse.

They utter stupid phrases like:

"Wait til you get to my age..."

"When I was your age, I could..."

"I'm an old fart..."

An old fart? Seriously? That's how you're going to refer to yourself?!

Meet my friend Neil.

Neil is a father of twin college-aged boys, he’s a dedicated husband and he’s a busy executive in NYC.

He’s also 58 years old.

Above all else, Neil is disciplined.

58 is just a fricken number to him. It doesn’t mean s**t.

So when he came to me and said he wanted to drop body fat and put on some muscle, I put him on my 8-Week GLF-REComp Program and he did THIS just half way through!!!

He didn’t believe that it’s impossible to put on muscle after the age of 35.

He didn’t care that statistically testosterone drops after the age of 30.

He didn’t care that “the odds” were stacked against him…

He didn’t care what “the experts” say.

Neil stayed disciplined with his eyes on a goal and did everything I asked of him as his coach…

We didn’t do anything complicated…

We just modified his diet…

Simplified his training…

And Optimized his lifestyle.

28-Days is all it took for Neil to get to Status (and he still has 4 weeks to go!).

Imagine what you could do if you just did THE RIGHT things?

Imagine what you could accomplish in 28-Days if you could just stay focused on your goal.

If you’re ready to get started, drop me a DM and let’s chat!

Your Coach,

Chris Lopez

27/08/2019

"I just want to be strong and healthy"

I used to say that a lot.

And in all honesty, I thought it was the right thing to say.

Because working out...

"Dieting"...

Making sacrifices so that you LOOK GOOD aesthetically is - dare I say...
..DISHONOURABLE, right?

We make fun of bodybuilders in their speedos and spray tans.

We're eating (or dieting) a certain way - keto, low-carb, high-carb, paleo - because of the health benefits...
..not because it gives us abs.

It wasn't until I fully admitted this ONE TRUTH to myself, that I actually started to see some massive progress.

I TRAIN TO LOOK GOOD.

I train so that I can go to the community pool or the beach or walk around the city with my shirt off when it's hot.

I train so that I can show the other over-40 guys I encounter that you can still look like the "The Prom King" even at 42 (although I plan on looking like this when I'm 62).

I train to look like I'm still 23 years old.

AND Here's the that nobody talks about...

When you look better... YOU FEEL BETTER.

And when you feel better, you want to do MORE of what got you that way.

And when you adopt those healthier habits, you become healthier & stronger.

And when you're healthier & stronger... well, then you've come full circle, haven't you?

Not only that, but when you feel better about yourself and how you look...
..you start to treat OTHER people better as well.

You become a better father, a better partner, a better man.

All because you gave a crap about what you look like.

But it has to start somewhere.

As men, we all want to be healthy & strong... NO DOUBT.

But we need to build habits and momentum and traction FIRST.

And the best way to do that, is to do what is simplest and to see as immediate results as we can get (2-3 weeks for most guys)...

So that we develop the confidence of knowing that what we're doing is actually working.

Look... There's no dishonour in looking good (and all the amazing things that come with it).

There's dishonour in looking like a slob and hiding behind the excuse of "I just want to be strong & healthy".

Dig deeper.

Find your truth.

You deserve it.

No more excuses.

=>Click the LINK IN MY BIO

05/08/2019

YOU GOT THIS by

A bit of a sombre Monday, isn’t it?

Before we get into things, I wanted to express my sincere condolences to the victims of the mass shootings in Texas & Ohio (in the U.S.) and their families.

Situations like these tend to really put life into perspective and makes us…

“Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life.”
-Eckhart Tolle
Mondays can be kinda tough...
.. So, if you're struggling to see results - to achieve your goals - be it financial goals, social goals (like finding the right person) or - of course - body composition or strength goals…

I want you to know that YOU CAN DO IT.

Don't give up!

Just keep putting one foot in front of the other over and over again.

Instead of focusing on past mistakes or a future that doesn’t even exist yet, just focus on what you can do today - NOW!

Take a breath...

And just focus on the one thing you need to do now.

One thing.

Just one thing.

Once you get that thing taken care of, move to the next thing.

One foot in front of the other.

And remember the Law of the Harvest -

What you plant today you will harvest in the future.

It's an immutable law of the universe.

It’s what I call “playing the long game” and it's inescapable.

Rest in the knowledge of that law and EXPECT to see your results…

…because they’re coming.

And if you keep doing what you need to be doing, regardless of how you feel - that's the key - then YOU WILL SEE RESULTS!

Be grateful today.

Whatever you need, I’m here.

Your coach,

Chris

15/07/2019

The simplest fat loss tip... EVER

People really like to over complicate fat loss.

They're using big words and fancy equations that, quite frankly, are very unnecessary.

The easiest way to simplify your diet and actually see noticeable fat loss is to eat less.

Yes.

That's it.

Just eat less.

Shocking, I know.

Multiply your bodyweight times 10-12 and that's how many calories you should be eating each day…

…and make sure that at least 100g of those calories are from protein.

So if you weigh 175 you'll be eating 1750 on the low end or 2100 calories on the high end.

(***There are 4 calories in 1g of protein, so that leaves you 1350 to 1700 calories to come from carbs or fat. And don't listen to the outdated recommendations that you should be eating 1g or protein per lb of bodyweight.)

If you're training hard - style with KBs & bodyweight - I recommend starting on the higher end of your calorie recommendation so you have another ace up your sleeve when fat loss slows down.

What I mean by that is if you start on the low end you can't lower your calories anymore once fat loss stalls.

Starting high gives you more room to play with.

(***This, is how my guys on my GLF-REComp Program are eating and seeing DRAMATIC results...some after just 4 weeks... like Jeremy in the picture.)

Now, the reality is that 2100 calories for an adult male is NOT a lot of food.

And that's why most people don't lose fat the way they want or expect to...
..because they end up eating way, way more than that.

Nobody gets fat eating 10-12x their bodyweight in calories.

Nobody.

Any of us could throw down 2100 calories on a night out to dinner at our favourite restaurant.

Trust me… I’ve done it countless times.

So my easiest fat loss tip is to have the large majority of your calories in one meal at night.

That way it never feels like you're sacrificing or suffering.

Here's an ideal eating game plan for the day...

Have a few eggs or some bone broth in the morning.

Have a small protein shake or salad (with protein) in the afternoon. Add some greens or fruit to one of both of those meals if you like.

Then save up your other 1500 plus calories for the nighttime feast with your family.

Sacrifice a bit during the day when you want to be alert and productive and don't have a lot of time for big sit down meals, then enjoy a big satisfying meal with friends or loved ones at night.

Remember, part of our job as parents is to present a HEALTHY relationship with food to our kids.

This is why I don't like deprivation during a family meal like dinner.

You still have to show them what eating healthy looks like - so don't order take out everynight or pound the chocolate cake for dessert every night either.

Just eat balanced and until you're satisfied.

Take your time and chew your food.

Enjoy good family conversation.

Remember, it doesn't always matter so much WHAT you eat, as it does WHO you eat it with.

Happy Monday guys!

-Chris

p.s. I'm taking applications for the GLF-REComp Program... if you're interested, send me an email to chris@alphadadproject.com

30/04/2019

So my wife is this amazing writer... words just seem to flow beautifully from brain to page.

Me, not so much.

Combine that with chronically being late to the party and there is NO WAY that I can come close to holding a candle to her latest post.

So you should read what she wrote below - it’s good.

First, some context...

Today marked the 25th year that we’ve known each other (we met 25 years ago to the day).

A quarter century is a long time... but, as it should be when you meet each other as teenagers - we are hardly the same people that we were 25 years ago.

We’re better. She’s better. So am I.

And I love her more now than I ever have in the past 25 years.

So here’s to being better for each other ...and to 25 years of being best friends.

Repost ...

To my children with IG accounts: You might not want to read this post. I will use words like lust and desire. Really. Stop reading, especially if you’ve just eaten. 😆

Ok I warned you.

On this day in 1994, I met this man. We are fuzzy on the dates of when we actually began dating but we remember the day we met. 25 years later, we are here. (See pic taken by one of our five children...swipe to see which one.) Today, I still love this man. For the last few years, since we moved away, he has said the same thing to me as soon as he wakes up. He says, “You are so beautiful. I am grateful I get to wake up beside you.” Every day. Even when I don’t feel like hearing it. Even when it annoys me. Every evening, as we fall asleep, I curl up in his arms and lean in. Even when we are exhausted or we have argued. Even when I talk and he falls asleep. Even when I want to turn over because I am having a peri-menopausal hot flash and the body heat is unbearable. We found a way to be giddy teenagers again - enter lust and desire - while growing into middle age and finally after decades of trying not kill each other or walk away from it all. How did we make it here? We have one secret that we discovered in the last couple of years. Check out my most recent blog post to read about our secret: https://rozannelopez.com/25-years/ @ Toronto, Ontario

22/11/2018

People, Experiences, Health... What Else Matters, Really?
After spending a week with our oldest daughter in Toronto to attend a funeral, I’m thankful that I’m on a plane back home to Costa Rica to be with the rest of my family.
I’m thankful that the 7 of us got to spend 12 days together on the left coast watching sunsets, hiking and just being a family.
I'm thankful that despite the terms on which I returned back to Toronto (to attend a funeral), I got to reconnect with my cousins and extended family.
I'm thankful that I have friends like , .barban, , , , & who I KNOW have my back.
People. Experiences. Health. Nothing else matters.
Happy Thanksgiving.

11/06/2018

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