Quick one for the dads in here - something I’ve been seeing a lot lately, and maybe it’ll help someone. Men always talk about wanting to “get fitter,” “lose the belly,” or “sort themselves out”…but when you’re a dad, it’s not really about a six pack. it’s about having the energy to play with your kids without feeling wrecked,being able to handle stress without snapping,and setting the example you want your kids to follow one day. Over the last few years, something clicked for me:It’s much easier to stay consistent when you stop trying to train like your 20-year-old, free-time version of yourself…and start training like a dad with limited time, responsibilities, and a real life. Here are the 3 things that made the biggest difference for me: 1️⃣ Keep it simple - full body 3x per week beats any “bro split.”Short, efficient sessions with the main movements (push, pull, squat, hinge, carry).You stay stronger, fitter, and more consistent with less time. 2️⃣ Protein & steps are the dad cheat codes.If you do nothing else…eat protein with each meal and hit 7-10k steps a day. Energy goes up, hunger goes down, stress improves. 3️⃣ Don’t chase motivation. Build habits that don’t rely on it. Kids get sick. Work gets busy. Sleep gets broken.Motivation disappears fast - habits keep you moving.Even 15 minutes counts. If this helps even one dad here get moving again, class.We’re all trying to be better for our families, and sometimes the smallest changes make the biggest impact. Curious - what’s the one thing you struggle with most when it comes to staying consistent as a dad?Drop it below… might help someone else reading too.

Most men talk about recovery like it’s something you do after the work. But recovery is the work. The older you get, the more that truth becomes non-negotiable. You can push hard in your 20s and still bounce back with pizza and five hours of sleep. But in your 30s, 40s, and beyond, the rules change. Your hormones are less forgiving, your nervous system less elastic, and every choice — light, food, sleep, stress — either builds you or drains you. Longevity isn’t about slowing down. It’s about learning how to rebuild stronger every time you fall apart a little. 1. Hydration & Electrolytes You wake up dehydrated — every single morning. You’ve lost about a liter of water through breathing alone overnight, and that means low plasma volume, thicker blood, and higher morning cortisol. The fix: Before caffeine, drink 500–750 ml of water with a pinch of high-quality salt (or ~¼ teaspoon sea salt). If you train hard or sweat a lot, add magnesium (100–200 mg glycinate or malate) and potassium (300–500 mg). Why it works: Sodium drives fluid into cells, improving circulation and nutrient delivery. Magnesium relaxes the nervous system by binding to GABA receptors. Potassium balances electrical activity in muscle fibers, preventing cramps and tension. The science: A 2022 Frontiers in Nutrition study showed that electrolyte balance directly affects heart-rate variability (HRV) — a key marker of recovery and biological resilience. 2. Light Exposure Your hormones follow light. Morning sunlight — 10–15 minutes outdoors, eyes exposed (no sunglasses) — tells your body it’s daytime. That triggers cortisol release, which wakes you naturally, and sets a 12–14-hour countdown for melatonin production. Why it matters: You can’t sleep deeply at night if your body never got a clear “daytime” signal. Morning light anchors your circadian rhythm, sharpens focus, and keeps testosterone and growth hormone aligned with sleep cycles. The science: A 2023 review in Current Biology found that consistent morning light exposure increased melatonin onset by 40% at night and improved deep sleep duration.

I am 50 y-o and been working out consistently for the past 9 years; i lift weight and enjoy running as well (a short 10k every other week) with smaller runs and hikes in between.I have read about Creatine and would like to give it a try but I am worried as I have read about a potential risk of increasing my blood pressure (my BP is generally high); I was wondering if anyone has experience using Creatine and how (if at all) it has impacted their BP

Hey everyone 👋 I’m Arron, from Glasgow in the UK - dad of 3 kids and founder of FitDad Collective. I help busy dads get fitter, stronger, and more confident while building habits that actually stick (without living in the gym or eating rabbit food all day 😂). I joined this community because I’m all about connecting with like-minded men, sharing wins, swapping lessons, and just getting better together - both in fitness and life. A few things about me: 1. I’m usually training, coaching, or running after my kids . 2. I love helping dads regain confidence and feel good in their own skin. 3. I’ll happily drop a dad joke or two if the chat allows 👊 Looking forward to connecting with you all and seeing what we can learn from each other.