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.

Guys, this—this is what separates the dads who talk about getting fit vs. the ones who actually do it. Your nutrition routine doesn’t need to be perfect. It needs to be predictable. Like clockwork. Because predictability builds consistency, and consistency builds results. Here’s your system: 1. Set Anchors — The Fixed Meals Pick 2-3 meals per day that are non-negotiable. These are your anchors. Maybe breakfast, post-workout and dinner. Whatever works with your schedule. These meals should be: - Protein-focused (meat, eggs, Greek yogurt, etc.) - Balanced with veggies or fiber - Include a healthy fat Why? Because if you get those anchors right, everything else is managed around them—not the other way around. 2. Plan Flexible Slots — The Wildcards You’ve got other meals or snacks that can flex: lunch, snacks, post-workout, etc. These slots let you adapt to work, kids, travel. But here’s what you do: • Know your macros or at least get rough targets • Always have one go-to “fast prep” backup (protein shake, canned tuna + crackers, hard boiled eggs + fruit) • Make sure you hit protein goals first; carbs/fats fill the rest 3. Hydration & Timing — The Underrated Pieces - Water: Start your day with 16–20 oz. Get a bottle you like and carry it. - Spread protein every 3–4 hours so your muscles always have what they need to recover. - Try to finish your big meal 2–3 hours before bed so digestion doesn’t mess with sleep. 4. Simple Tracking, No Stress - Track something: could be macros, calories, or just protein + general volume - Do it for 3 days to get baseline data. - Don’t change everything at once—adjust based on what you see. 5. Habit Stack it for Longevity Tie your nutrition habits to daily things you already do: - While making your morning coffee, prep your protein for breakfast. - When putting kids to bed, prep tomorrow’s breakfast/snack. - After your workout/shift, shake or meal when you shower/change clothes. Bottom line: The men who win are the ones who build routines that bend but don’t break. Routines they can carry even when life goes berserk.