- 8-minute mover: EMOM x 8 min → 6 push-ups, 8 bodyweight squats, 10 doorframe/band rows. No gear? Swap rows for backpack rows or 20-sec fast march. - Protein anchor (meal 1): 35–50g. Examples: 3 eggs + Greek yogurt, or shake + fruit, or chicken burrito bowl. - Post-meal walks: 2 x 10 minutes after any meals. Set a timer; shoes on, out the door. - Hydration cadence: 24 oz by 10am, 24 oz by 2pm, 24 oz by 6pm. Pinch of salt or electrolytes once. - Tonight’s reset (5 min): Pack tomorrow’s lunch, lay out training clothes, phone sleeps outside the bedroom. Bonus (pick one): - 5 minutes of undistracted play or convo with your kid/partner. - 2 sets of 30-sec dead hangs for shoulder health. Coach note: Perfect isn’t the goal—reps are. Stack small wins; the belt follows. Drop your score (out of 5) and one win below. Example: 4/5 — hit protein and both walks, missed the night reset.

One thing that helped me massively as a single dad was setting non-negotiables instead of goals. When life’s busy and you’re juggling work, parenting, and trying to hold your head together - big goals can feel miles away. But a few small non-negotiables each day? That’s where the wins stack up. For me it’s: ✅ 10k steps a day ✅ Eat 3 proper meals (no skipping then grabbing junk later) ✅ Get outside for at least 10 minutes - no phone, just fresh air and a reset They seem small, but those basics keep me grounded, patient with my son, and clear-headed for everything else. What’s one habit or small win that’s made a real difference for you lately? 👇

Before you grab the coffee — grab a win. That first 60 seconds of movement in the morning? It’s not about burning calories. It’s about training your brain to see yourself as the kind of man who takes action… even when he doesn’t feel like it. Here’s why it works When you move first thing, your brain releases dopamine and norepinephrine — the same stuff that boosts focus, drive, and mood. You’re literally telling your nervous system, “Game on.” This isn’t about pushups or squats. It’s about identity. Every rep you take whispers to your subconscious: “I’m the man who takes care of himself.” Stack that message every morning, and watch what happens to your energy, confidence, and consistency. Start tomorrow. 60 seconds. No excuses. Then come back here and drop a ✅ in the comments when you’ve done it. Let’s see who’s building momentum before the coffee hits.

Every dad has that one small habit that keeps the wheel from falling off. What is that one non-negotiable practice that you have each day that allows you to stay grounded as a father? For me, its having my morning protein coffee and listening to 10 or so minutes of whatever audiobook I'm currently working my way through before the chaos of the day begins. Share yours in the comments. It might give another dad the exact idea he needs.

Being a dad isn’t about being perfect—it’s about showing up a little better each day. I want to hear from you: What’s one thing you do every single day to make sure you’re improving as a father? It could be as simple as: - Reading to your kids before bed. - Putting your phone down during dinner. - Getting your workout in so you’ve got the energy to show up. There’s no right answer—just your answer. 👉 Drop your “daily dad win” in the comments. You never know who it might inspire.