Dad breaks out of ‘dad body’ by exercising with newborn

A dad who gained weight at the birth of his son has shed his ‘dad figure’ by exercising with his newborn – and now he has won a medal at a national bodybuilding competition.

Sion Monty, 35, has amassed four stone in just six months after the birth of his son Tedi while trying to do his job as a dad while running three businesses.

Then at nearly 16, he vowed to lose weight — and put his son on his exercise program of daily runs, hill sprints and long walks while Teddy sat in his pram.

But thanks to diet reform and exercising six days a week, he’s lost nearly four stone, backed by his lad, now five, and proud pal Kara Williams, 31.

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He took it a step further and started bodybuilding, gaining muscle and developing his six-pack.

In November 2022, he won a silver medal at the British National Amateur Bodybuilding Association Open.

He says the secret is mindfulness and manifestation—he’s read a lot about having a positive “growth mindset,” confidence, and speaking up.

Sion is now helping the lives of other dads who find themselves stuck in body image stereotypes by offering one-on-one coaching and sharing his tips on social media.

Sion works out five times a week and controls her calorie intake, but insists that the key to physical transformation is inner peace after battling anxiety.

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Gym owner Sion, from Porthmadog, Wales, said: “During the first six months of my son’s life I gained weight.

“Teddy, my partner, Kara and I were in the photo booth and it was the first time I saw myself since Teddy was born.

“I was ashamed and shocked when I owned a gym and let it go.

“It gave me the motivation to get back fit.

“Now I’m happy and I’m a more active father to Tedi.

“I just want to motivate him and show him anything is possible.”

Zion — No. 16 in weight — lost weight and transformed his physique. He’s now No. 12 and has a chiseled physique.

He has kept fit and since bought a new gym, Musclemorph Gym, in Gwynedd, Wales, he said, “it’s already there”.

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Zion said: “I read a lot about mindfulness and I make affirmations in the morning.

“I say what I want to achieve today and set clear goals.

“I used to walk by the building every day and say to my partner, this would be a great gym building, I think that would be my gym.

“I think of it as my gym every day, and what’s crazy is I get a call that the building is ready to use.”

According to the fitness fanatic, another tenant took the building, but he always believed he would get the property and miraculously got the keys in December 2019.

Sadly, Sion had to close the gym in March 2020 for lockdown, one month after opening in February 2020.

He said: “It was really hard work, but I used that time to help other people.

“I gained a bit of weight, so I documented my ‘fat loss’ phases on Instagram for others to see, and started exercising at home.

“I’ve helped so many fathers and men from all over the world come to me for help.

“They just want the kids to be healthy.”

Little Teddy now follows in his father’s footsteps and likes to come to the gym every Sunday for mini-workouts.

Zion makes sure his weekends are spent with his family and works out Monday through Friday at 4:30 a.m. before they wake up.

“Family time is non-negotiable and I prioritize Kara and Tedi,” he said.

“I eat normally, I just make sure I watch my calories so I don’t get cravings – it’s more sustainable.”

When Sion lost weight for his fitness competition earlier this month—at 12-13 pounds—he restricted his diet to 1,800 calories a day.

But now he’s “bulking” — adding muscle so he can eat 2,500 calories a day.

Despite being healthier than ever, he feels better than ever.

He said: “I’ve suffered from anxiety for years, but I feel the best I’ve ever felt – not because of the gym group, but through my thoughts and practice.

“We should be working as hard as we are physically.”

Previous diet:

Breakfast – Four Wheels of Peanut Butter Toast

Lunch – Deli Takeaway – Baguettes, Pastries, Cakes and Crisps

Dinner – Takeaway Chinese, Chip Shop or Indian. If the food is homemade, it comes with a side of chips and garlic bread. All Purpose Ice Cream Pudding.

Current diet:

5 a.m.: Exercise

7 a.m.: White Chocolate, Banana and Peanut Butter Protein Shake

9 a.m.: Chocolate protein granola with some fruit (usually berries)

12:00 noon: fried chicken curry rice with vegetables

Lunch: protein bar

5:30pm: Chicken sausage, stuffed potatoes and cheese, broccoli

8 p.m.: White Chocolate and Peanut Butter Protein Shake

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