Lifestyle, Fitness & Health For The Modern Day Family Man

Hi. I'm Chris Lopez...

I’m a strength coach, lifestyle entrepreneur, traveller & minimalist…

…MOST IMPORTANTLY though, I’m a husband and father of 5 amazing kids (all with the same woman… because you have to say that 2 these days 🙂). 

In 2016 my wife and I sold 90% of our stuff and relocated our family from Toronto, CANADA to a Jungle Beach Town in Costa Rica. 

We now live a simpler, more fulfilling life in an off-grid, solar powered home built from shipping containers.  

You can read more about my story HERE…

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"Be THE MAN you want your son to grow up to be and

THE STANDARD you want your daughter to hold other men to."

-The #AlphaDAD Manifesto

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
From my crew to yours... Merry Christmas and Happy Holidays!!!
How To Eat Pasta And Get Abs by @thealphadad “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 #AlphaDAD 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 @bradpilon 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 #AlphaDAD 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.
Ready to BE more, DO more, and have more SUCCESS?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know that you're capable of so much more ... and are you ready to reach your full potential?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Listen, if you’re sick and tired of "struckling" (being stuck and struggling), then you need to shake things up, break out of your comfort zone, and change your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
It doesn't matter if you’ve got young kids and are struggling to get sleep at night…⠀⠀⠀⠀⠀⠀⠀⠀⠀
Or if you're pulling 10-12 hour days and can’t find the time for yourself to workout and get healthy again…⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am 100% confident that I can help you because I've personally coached over 200 other family men and thousands of other men just like you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ready to go and grow? Ready to step up as a leader and improve your personal discipline? Ready to get more clarity on what to do next? Ready to put more structure in your life?⠀⠀⠀⠀⠀⠀⠀⠀⠀
Drop a comment below saying you are ALL IN, or send me a private message to reserve your spot in my next GLF-REComp Case Study coaching program where you'll have the chance to work with me 1-on-1.⠀⠀⠀⠀⠀⠀⠀⠀⠀
But hurry, there are only 5 spots left.⠀⠀⠀⠀⠀⠀⠀⠀⠀
REMEMBER: There’s no such thing as “the perfect time”... there is only NOW. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Success Loves Speed... and Delays Kill Dreams. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
See you on the inside.
Tag your Day 1.

A little weekend shoutout to my beautiful Day 1 @rdiosolopez who doesn’t mind that I do #DadStyle on the regular and rock my fanny pack whenever we go out.

If you’ve got a lady that still loves you even though you rock socks w/sandals, cargo shorts, Crocs or boxy dri-fit golf shirts, TAG HER and show your appreciation.

And yes, I am carrying a stack of McDonalds napkins and 3 packs of SkyFlakes in my fanny pack, thank you very much @JoKoy. #itsaflipthing 🇵🇭
#OneSIMPLEExercise: The Tuck Hang Pull-Up

Here at the #AlphaDAD Project we are all about MINIMALISM… doing the most effective thing to get best ROI.

So when you have an exercise that will… - bulletproof your shoulders
- solidify your midsection
- broaden your back and - give you a crushing grip for when you meet your daughter’s new boyfriend (hypothetically, of course 😉)… …then you do THAT exercise.

This is the “Tuck Hang Pull-Up”. To do it, take a foam roller or a water bottle and crush it between your knees (for better ab activation) and hang from a pull-up bar.

Then tuck your pelvis under your ribcage (the hollow position) and pull your knees into your chest.

Hold there while maintaining a nice, calm breathing pattern.

And hang for 30s.

When your 30s are up, perform a pull-up.

Then relax.

Hanging will allow your shoulders and spine to decompress while stretching your pecs & lats (the muscles that primarily get tight if you sit at a desk all day). Keeping your pelvis tucked will further stretch your lats and force you to fire your entire abdominal wall.

For #AlphaDAD Status, do this in a ladder format (hold 30s then 1 pull up; hold 30s then 2 pull-ups; hold 30s then 3 pull-ups). For #AlphaDAD ELITE Status, superset rungs of the ladder with 5 ab wheel roll outs.

And for Badass #AlphaDAD Elite Status, do the above in Checkerboard @vans
Meet my friend Eli.

Eli is an OG #AlphaDAD 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 #AlphaDAD 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.


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.
#𝐀𝐥𝐩𝐡𝐚𝐃𝐀𝐃𝐁𝐨𝐝 𝐌𝐢𝐧𝐢𝐦𝐚𝐥𝐢𝐬𝐭 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: “The Litvinov” by @TheAlphaDAD

One of the things that I love about summer are the training sessions you can do outdoors.

Training outdoors allows you to kill 2 birds with one stone…

1. You get your training session in


2. You get your daily hit of Vitamin D (which is important for Testosterone production). Since it’s October, we need to maximize the time left that we have of good weather.

Here’s one of my favourite outdoor training sessions… “The Litvinov”. Popularized by everyone’s favourite strength coach @coachdanjohn (and named after Olympic Gold Medallist Hammer Thrower Sergey Litvinov), Litvinovs involve a heavy-ish compound movement followed by a sprint.

Originally Litvinovs were done with a heavy barbell front squat and then a 400m sprint… which is great if you’re an Olympic Athlete.

If you’re an #AlphaDAD, we need something a little less “puke inducing” but just as effective.

So in this version of the Litvinov, I’ve combined Hardstyle Double KB Clean & Jerks (or Long Cycle Clean & Jerks) with a 100m sprint.

The important thing here is to maximize recovery between your sets to ensure that you’ve got perfect technique for your jerks - make them explosive & crisp.

Combining the LCCJs with sprints also makes sure that cover almost all of the human movement patterns in one #minimalist #AlphaDADBod Training Session.

LCCJs are a hinge, pull & push.

Sprints are a gait pattern (and some would argue a single leg squat pattern too). Try this session, but don’t do more than 3 in your first time out… unless of course you’re an Olympian. (***** If you listen in the video, you can also hear My wife @rdiosolopez making sure that my kids don’t break each other’s arm “if he taps, you have to stop!!!” 🤣🤣🤣***)
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