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.

Today I wanted to post an email I sent out to my email subscribers, that I thought some here may find useful. Sorry for the length, I had a lot to say. It’s been one of those days. Work was a joke, your boss was on one, you snapped at your partner, the house looks like a toy store exploded… Next thing you know, you’re standing in the kitchen, half-present, half-zoned out, looking for a little relief in a bag of chips. You’re not actually hungry. You’re looking for a timeout from your own life. That’s emotional eating. Totally common. Totally human. But if you’re trying to lose fat, feel better, and stop starting over every Monday…it’s also one of the main anchors holding you in place. Today I want to walk you through three things: 1. Why emotional eating actually happens 2. How to tell physical hunger from emotional hunger 3. What to do instead (without giving up food forever or becoming a monk) Why emotional eating happens (you’re not broken) Your brain is not a villain. It’s just efficient. At some point it learned: “When I feel stressed / overwhelmed / lonely / bored…eating something tasty = instant relief.” Food gives you: - A hit of dopamine (feel-good chemical) - A distraction from whatever feels heavy - A sense of control (“I can’t fix my day, but I can eat this”) So the next time your day goes sideways, your brain runs that same play: Bad day > Kitchen > Snack > Tiny relief > Repeat. The problem? That 5–10 minutes of relief keeps turning into: - Extra 300–800 calories - Sluggish sleep - Waking up frustrated and saying, “What is wrong with me?” Answer: nothing is “wrong” with you. You’re just using food as your primary coping tool…and that tool has side effects when you’re already carrying more weight than you want. Physical vs emotional hunger (super simple cheat sheet) Here’s a stupid-simple way to tell which one you’re dealing with. Physical hunger: - Comes on gradually - You could eat a real meal (protein, carbs, fats) - You can usually wait 20–30 minutes - You feel it in your stomach - After you eat a normal meal, you feel satisfied (not guilty)

Somewhere along the way, fitness lost the plot. Scroll for five minutes and it’s abs, “snatched” waists, and arbitrary bench “standards.” Cool for clicks. Useless for real life. Here’s the truth: fitness is your ability to live well—physically and mentally. Not a highlight reel. Not a 30-day shred. Capability. What that looks like in the wild: - Playing with your kids after a long day instead of tapping out on the couch. - Getting off the floor without the dramatic dad-groan. - Having energy left to give your partner real attention. - Doing more of what you love—snowboarding in my world. - Holding it together when life swings back. That’s fitness too. Train for ability and the look takes care of itself. Strong, capable, resilient beats “shredded but smoked” every day of the week. This month’s focus: build capability. Pick ONE: 1. One-trip grocery carry (farmer’s carry practice, 2–3x/week) 2. 10-minute post-work kid play or walk, daily 3. Floor get-up without hands, 5 reps/day Which capability are you choosing for the next 30 days—and why? Be specific. What’s your #1 reason for training right now? - Energy after work - Play with my kids pain-free - Confidence in and out of clothes - Be stronger for my sport/hobby - Fewer aches and better joints - Other (comment below) Remember: fitness should make your life better—relationships, energy, presence, confidence. Build the man who can do more. The mirror will catch up.

Most dads under-eat protein without realizing it. Then they wonder why they’re sore, starving, and stuck. Here’s the simple fix: eat your protein first at every meal. Why it works: - Protein triggers satiety—less room (and desire) for junk. - It keeps blood sugar steady—fewer crashes, fewer cravings. - It supports muscle repair—so the work you’re doing in the gym actually pays off. Try this for the next 7 days: 👉🏽 Start every meal with your protein source. 👉🏽 Hit 1g per pound of goal bodyweight across the day. 👉🏽 Notice how your hunger, recovery, and focus change. Drop a ✅ below if you’re in for the 7-day “Protein-First Challenge.” Let’s see who actually executes.

“Later” sounds harmless.But every time you say it, you quietly vote for staying the same. The workout you skip, the meal you phone in, the reflection you avoid — they all add up. Not because of what you didn’t do, but because of what you told yourself by not doing it. “I’ll start later” becomes, “I’m not ready.” And eventually, “Maybe I’ll never be.” You don’t need a perfect plan today. You just need a rep. A walk, a tracked meal, a glass of water instead of soda — a small move that says: “I’m someone who shows up.” Momentum doesn’t come from motivation. It comes from motion. Start small. Start now. What’s your first “rep” of the week going to be? Drop it in the comments.