Fit Dad Nation: Recent Episodes

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I've been largely absent from social media and this podcast for the last few months and there's a reason. My oldest daughter has been having some health issues for almost two years now and things seem to be getting worse instead of better. What started out as a herniated disc in her back and the surgery to repair it has now turned into something much more.

And because of the physical and mental pain she's in and having to watch her helplessly, I've started to crack. I've withdrawn from my business and most social things and struggle day to day to keep positive. I've always taught the members of our community that if we can't take care of ourselves first, how can we take care of our families the best way possibe and I'm failing at this.

I've let my diet go to sht. I've let my exercise go to sht. I've become lazy and weak.

And it's taking it's toll on me. I feel lousy all the time and worse yet, I'm not being as strong as I should be for my daughter when she needs me most. So I made the decision to do something I really don't want to do and that's taking on the 75 Hard Challenge. It's named that way for a reason and it's designed to be a mental toughness challenge, not just a weight loss challenge.

It's the push that I need given where I'm at and I'm committing to seeing it through. I've also opened it up to members of the Fit Dad Nation and to those who need a serious change as well. If that's you, join us. Learn more at fitdadnation.com/75hard and we start January 2.

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A few weeks ago I decided that enough was enough. I was tired of feeling like sh*t all the time and it was a direct result of my crappy eating and general laziness.

It was a long time coming and it was my time for change. Of course there were many reasons (excuses) why I was avoiding doing the things I knew would make me healthier and I was letting my excuses win.

So I decided to commit to 5 small tasks every day in an effort to change it all.

There things are:

1. Train daily, even if for 15 minutes.

2. Switched out soda for diet soda.

3. Eat a healthy breakfast at the very least.

4. Walk for 30 minutes a day.

5. Remind myself each morning "why" I'm doing all of this.

My point in sharing all of this is that it helps you in some small way. Maybe you're struggling to get moving or feel overwhelmed by all the things you need to do in order to get your fitness back on track.

I'll say just focus on a few small changes, instead of worrrying about ALL the things that you ideally want to change.

Change wil happen but you have to start somewhere.

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I love the gym. I love the feeling I get when I walk into the gym. I love lifting heavy sh*t. I love putting myself out there and pushing my limits.

But many guys don't love those things. In fact, I've met many men over the years who hate the gym and gym life. They hate "having" to lift weights in order to get fit.

And what I tell them is "don't".

If you feel like you have to do something in order to get fit, you'll likely start finding excuses to get out of doing it. It's human nature.

Instead, I suggest finding a sport or activity that is healthy and helps you get fitter and use that instead of trying to force yourself into the gym.

Personally, I think strength training is at the top of the food chain when it comes to getting fit and healthy for men over 40, but not every man is willing to do it. I can't make you do it, so why try?

If you're happy riding your bike up and down the street for two hours, by all means do that. If you like playing pickleball like I do, do that instead.

Would it be beneficial to start a strength and conditioning program? Absolutely! But if you're not actually going to stick to it because you hate it, it will never work.

Find something that excites you. Find something that makes you want to improve. There are a million and one ways to get fit and healthy from OCR's, to trail runs, to rucking up mountains, to kayaking, to playing ping pong. Do something you don't think you "have" to and instead find something you "get" to do.

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We all have stressful lives in some capacity. Whether it's financial, work related, a lousy marriage, or health issues, it's tough.

And those stresses take their toll on us, either quickly or slowly. Some of us respond well in the face of these obstacles while others let their problems suck them down into a black hole.

Now I'm not a therapist nor can I help you learn how to thrive in the face of adversity. But I can share with you what I've learned about myself, having lived through (and still living with) a sh*tload of personal stress.

One thing I've learned is that I cope by shutting down and internalizing my struggles. I stop exercising. I eat more junk food. I waste time. I avoid the real issues and hide behind a fake smile.

And this is not a good thing. It's not particularly healthy for me and my family. But it's what I know and what I'm trying to get better at.

My point in sharing this is that although I know I'm not responding well to my stress, I never get down on myself. I never consider quitting. I never look at myself as a failure. I know in my heart that I can and will do better.

I know that it only takes one (very hard) decision to put my feelings aside and get the f*ck back to work.

And I do. I've done it many times in the past and even though right now I'm not in the best mental and physical state, it's something I plan to change very soon.

I'm just not ready for it.

And you might not be either and that's OK. As long as you don't throw your hands in the air and quit, you'll be just fine.

Keep these things in mind if and when you're struggling, because it WILL happen time and time again.

Just keep pressing onward and remember that you have it in you to crush whatever it is you want most.

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Most guys try to fit their current lifestyle, which is always super packed with things to do, into their newfound diet plan.

This is a mistake and usually ends up in frustration and failure.

Most dads live a tremendously busy life and trying to find the time to shop, prep, cook, and eat foods on a very specific diet is hard. Like, really hard.

Sure a diet can work for you but it has to have three things to be successful long-term.

1. It has to be healthy. Cookie diets, liquid diets, or fasting diets can be very low in calories and nutritional value, which isn't the right way to lose weight.

2. It has to get results. You might be on the world's most popular diet but if you don't see physical results, it's not the diet for you.

3. It has to be sustainable. This is where the vast majority of diets fall short. They are either too strict, too complicated, or too hard to stick to and you quit.

Instead of trying to find the "perfect" diet for you, I suggest focusing on a few of the following principles I use with my own diet and for my clients.

Eat more foods with one ingredient. A potato is a potato. A chicken breast is a chicken breast. A Pop-Tart is a sugar filled piece of sh*t with 27 ingredients.

Don't starve yourself in the name of weight loss. Eating MORE and burning the difference off is a far better option.

Eat in a way that doesn't add more stress to your life. Simple is better.

Eat foods you know are healthy and avoid ones that you know are hurting your progress.

Eat more foods that give you energy.

Recognize that weight loss isn't a sprint. Fill your diet with high quality foods and your body will reward you. It's as simple as that.

Use the 80/20 rule. Eat high quality foods at least 80% of the time consistently and then you can afford to eat the things you really crave the other 20%.

Apply to out free private Facebook group for dads at FitDadNation.com/Community

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Before you write me off as another "get fit quick" scam artist based on the title of this episode, hear me out.

On 9/1 we're starting one of our most successful challenges called Project 45. It's 45 days of no cheats, no excuses, and no bullsh*t.

Is 45 days enough time to radically overhaul your life and undo all the damage you've done to yourself with eating crap foods and sitting on your butt over the last 30 years? No, of course not.

But that's not the goal of this challenge.

The goal of this challenge is to help you get insanely consistent with a small handful of fundamentals and become accountable to yourself and to the men doing the challenge along with you.

If you stick with this, you will lose fat. You will get stronger. You will drop inches. You will feel so much better. You will create new habits that can last a whole lot longer than 45 days.

Will it be easy? Nope. Will you get results putting in just a little work? Nope. Will it require you to live, breathe, and sleep fitness? Nope again.

All you need to do is follow the program as it's designed, show up every day and do the work, and refuse to quit when you feel like it's just too hard.

I'd love for you to take on this challenge with us and if you're a struggling dad looking to reclaim your mojo, take a look. The challenge details can be found at FitDadNation.com/Project45

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So today I'm not going to tell you how to get and stay fit but rather exactly what to do if you want to stay fat forever.

Obviously, I'm not condoning you do any or all of these things, but I'm asking you to look at your current lifestyle and see exactly how many of these you are doing right now.

And once you realize that you're doing the wrong things and sabotaging your results, you can get to work on changing them!

Here they are:

1. Hopping from diet to diet
2. Not strength training
3. Not being consistent with the basics like sleep, sun, and water
4. Following someone else's diet
5. Self-sabotage
6. Being in the wrong environment
7. Following your program based on your feelings
8. Doing it for the wrong reasons
9. Quitting before results come
10. Being an emotional eater
11. Following the SAD
12. Being weak mentally
13. Being Full of excuses and sh*t
14. Having no plan
15. Just being lazy and/or apathetic

Join the tribe where we get one day better. FitDadNation.com/Inner Circle

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I'm a realist. Yes, I coach dads for a living and have to motivate and inspire them to take action, but at the end of the day, I'm still a realist.

Specifically, I fully understand that giving a busy father a full on training program and customized diet makes sense on paper, but falls a bit short in reality.

Meaning, regardless of how solid a program is, you still have to actually follow it for it to be effective. And since I'm not coaching 22 year olds who have all the time in the world to dedicate to their fitness, I have to account for the fact that the vast majority of dads barely have time for their family obligations let alone trying to folow a rigid program.

Does this mean that programs are a waste of time for you? Of course not. But I recognize that there are so many things that are going to come up in your already busy life that adding something as daunting as a full fitness program makes little sense if he's expected to follow it to the letter.

Today I share the story of a client fo mine who fits this description. A busy dad with two small kids, a business to run, and never enough time to get it all done.

Hopefully today's show resonates with you and you can approach your fitness from a slightly different perspective because of it.

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Today I talk about two things that come up a lot for me as a fitness coach.

The first is when people view exercise as a punishment. I get it, many people don't enjoy throwing around heavy weights and getting all sweaty and nasty. Others can't stand being in a gym with all the meatheads.

I've had quite a few clients over the years tell me how much they dreaded going to the gym to train and guess what? I didn't make them.

Instead I found alternate ways to get them involved in exercise. Getting into shape doesn't have to revolve around heavy barbell squats and presses. It can be about moving more than you do now and challenging yourself in a way you aren't used to.

For those of you who dislike or even hate training, I'll tell you to find some form of exercise that you can tolerate or perferably, enjoy.

After all, we are creates of comfort. We gravitate towards things we like and gravitate away from things we don't. It's human nature. So instead of fighting with yourself every time you "have" to exercise, find something you like and "get" to do.

In terms of using food as a reward, I think it's a bad idea. I've seen far too many clients/people over the years use the junk foods they gave up in order to get healthy as a reward for eating well.

It makes no sense.

The goal of any diet or approach to eating should be to find something sustainable long-term. It doesn't matter what it is, as long as it's healthy, works for you, fits into your lifestyle, and you can stick with it.

Don't reward yourself for losing 15 pounds with eating a box of Pop-Tarts and feel like you "earned" it. If you eat healthy foods 80% of the time or more, you can eat those things without worrying about it.

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As fathers, we'd gladly lay down our lives for our children. That's a given. But the bigger question is whether we're living for them right now.

And to that point, are we doing the things right now that allow us to be truly and fully present for them? The answer is a resoundding "no".

There are many reasons we're falling short, from excuses, lack of motivation, and putting ourselves last. And I've said this many times before and it's as true now as it ever was and that's "if you aren't even taking care of yourself, how can you take care of your family the best way possible?"

In today's show, I share some of the reasons we aren't living for our kids in a way that serves them the best and why. This is an important topic and our families deserve the best possible husbands and fathers.

Please understand that I'm not judging anyone. I'm not calling anyone a deadbeat. I'm speaking from personal experience when I say we can do better. We can be better.

Putting ourselves first isn't selfish. In my opinion, we can't be the best possible fathers if we aren't.

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As you know, social media is like the wild west. Anyone can post anything regardless of how true or accurate it is. The idea of social, at least for those in the fitness coaching space, is to get eyeballs and dollars.

And I've seen it all. Bad coaches, lying coaches, scams, blatant rip offs, and misleading information. I'm thoroughly disgusted by the amount of pure bullsh*t that's being taught and sold online and it's causing a lot of frustration and confusion for the general population who is just trying to get heathier.

So today I talk about some things that are getting way too much attention and are highly overrated as well as pointing out some not-so-sexy things that work, but are definitely underrated.

I hope you enjoy the show and feel free to find me trying to fight the good fight on social @TheFitDadNation.

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So today's show is a little different than my previos ones in that I'm sharing a specific conversation I had with a member of our private community in the hopes that it helps you in some way.

About a month ago, a dad reached out to me and shared some of his struggles with his weight and health and we ended up in a conversation that ended with him committing to making some healthy changes to his lifestyle.

After a few weeks I got a follow up message and it totally blew me away. The physical and mental changes he made in this short time were astounding and I could hear the positivity and hope in his tone.

I share this conversation today because so many dads are struggling with the things he is and it's an incredibly important topic to cover. As a coach, this is why I do what I do. Hearing the changes and knowing this dad is improving his life and the quality of it inspires the hell out of me and I hope you take something away from this episode.

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We all want to be fit, healthy, lean, stong, energetic, and attractive to the opposite (or same) sex. And we want it not just for a week or a month, but for the rest of our lives. But too many of us aren't doing the things needed to get and stay there.

Instead, we procrastinate, make excuses, and do what's comfortable. And it doesn't work.

I don't have any hacks or shortcuts to the above mentioned, but I do have a roadmap for you to follow. And no it's doesn't cost $99.99 or require entry into one of my high ticket coaching program.

It just takes the willingness to follow a handful of basic principles over and over.

Here's what to do:

1. Understand that less is more. Simple is better. Keep your fitness as simple as possible and you'll do far better in the long run.
2. Fitness doesn't have to be all or nothing, but it can be if it works for you.
3. Stop chasing scale weight.
4. Consistency beats intensity.
5. Find a strong enough reason to do this.
6. Be accountable to someone or something. Join the FDN Inner Circle if you're lacking it.
7. Recognize that you'll crash sometimes. This doesn not mean failure.

I hope this opens your eyes to just how simple this all can be.

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I see it all the time; guys who think they're doing the "right" things for their fitness and body, but in actuality it's hurting them.

Often times, it's because there is just so much information out there, most of it conflicting, and it's difficult to know if you're on the right track or just falling victim to another fad or scam.

Billions of dollars each year are wasted this way and it infuriates me to no end. So today I'm going to share some common things that you might think are moving you towards your fitness goals, but in all reality are moving you further away from them.

• You're eating healthy, but are overeating healthy foods. Frustrating I know, but it does happen often.
• Blowing out your calorie deficit by giving yourself a few "cheat" meals or days on the weekends because you've been eating clean all week.
• Believing all organic foods are healthy.
• Eating "diet" foods that are actually filed with fake ingredients, preservatives, and chemicals.
• Relying on "healthy" detoxes or cleanses.
• Adding butter and/or oil to drinks.
• Following fad diets that are making things worse for you in the long run.
• Eating too many protein bars/packaged "health" foods.
• Relying on flawed calorie counting methods.
• Following a training program for too long because it worked in the past.
• Focusing on cardio for weight loss instead of strength training.
• Following IIFYM thinking it doesn't matter how much you eat as long as you hit your target macros.

This list could go on and on, but these are some of the most common issues I see.

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It happens to almost all of us at some point.

We're kicking butt in the gym, eating clean, feeling great, and seeing results and then it hits; we get sick or injured and are forced to stop our routine that's been working so well. 

It sucks because the last thing we want to do when things are working is take a break.

But inevitably it happens and we have to stay home to rest and recover. And most times, we fall right back into our old ways and habits, load up on comfort foods, and become lazy pieces of crap again.

It's happened to me dozens of times over the years and likely has happended to you as well.

Today I talk about why this happens and what you can do about it when it DOES happen.

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Just one week into our OFA fat loss challenge in the Inner Circle, the results are already very clear. Now you don't have to be part of this challenge to experience the same benefits as I've seen and it's as simple as following a few very basic principles.

This is what we're doing:

1. Training daily. Nothing crazy or too time consuming, just consistent effort.

2. Following a simple, whole food approach to eating. We cut out all the processed junk and fast food and are eating only high quality food.

3. Drinking 90-128 oz. of water daily. Simple right?

4. Daily mobility work. We spend maybe 10 minutes a day stretching and improving range of motion.

That's literally it.

The men in the challenge are dropping weight, feeling great, and motivated to keep pushing. Personally, I'm sleeping a ton better and my energy is through the roof.

Up until the challenge, I was eating pretty crappy and drinking too many Coke's and felt lousy most of the time. Now it's a whole different feeling and I'm not going back.

So whether you've been off for a while or just need a swift kick in the butt, just start with these few basics and stick with them and you'll definitely start making some progress quickly.

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Well brother, if you've waited this long to start trying to get into shape for summer, I have good and bad news for you.

The bad news is that you have a month or so until summer and if you've got a long way to go to get fit, no amount of training and dieting will get you ripped and jacked.

The good news however is that you can actually make some significant progress by summer. Maybe not your ideal beach body, but still some solid gains.

Here's what you're going to do to get there:

1. Set a worthy short-term goal.

2. Stop wasting time on cardio to burn fat.

3. Have realistic expectations.

4. Get help and/or coaching.

5. Surround yourself with the right peeps.

6. Get uncomfortable.

7. Work harder than you have in a long time.

8. Be insanely consistent with the basics.

If you want help getting started and staying on track, check out our upcoming Operation Fat Ass Challenge. We start May 9 and the goal is to help you drop 10-15 pounds in 40 days.

Find all the details on social @TheFitDadNation

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It's always easier ot find excuses than it is to find the motivation to do the work we know we need to do in order to get fit and healthy.

And often times, those excuses turn into lies we tell ourselves and over time, they become our truths.

Of course they are all bullsh*t but they can be debilitating and cause us to struggle year after year. 

Here are 8 lies that are keeping you fat and unhealthy:

1. I'm too old or it's too late.

2. This is the hand I was dealt.

3. I don't have time.

4. I don't see results no matter what I do.

5. I can't stay consistent enough to get results.

6. I don't have enough motivation.

7. Family comes first and I come second.

8. I've have always been out of shape.

These things are literally killing your progress and if you want to change your body, you have to change your beliefs.

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Motivation is a funny thing. It comes and goes and often times it's in short supply. At least for us dads. 

I recently had a dad join one of our challenges and he was all set to start making some changes to this health. But before too long, he had quit and when I asked him why, he said "I haven’t found a strong enough why to keep me motivated."

This is a huge issue for us as busy dads and often times, it's the fact that we haven't done the deep self-work that it takes to really understand our deepest emotional reasons for wanting change.

It took years and a ton of work on myself for me to figure out my "why" and my hope is that you'll be able to figure yours out before it's too late.

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Here we go again, guys. The Internet is littered with so much fitness misinformation and pure garbage that every once in a while I feel the need to go on a crusade.

Keep this in mind as you listen. Some of the worst advice comes from people with the best bodies and there are far more “influencers” on social than there are actual experts. Be wary of who you listen to and who you buy from.

So today I'll share 10 current fitness myths that are rampant on social media and are costing people their valuable time, energy, and money.

1. Just take this supplement to boost your testosterone naturally. You’re not going to boost your testosterone, at least not enough to make a difference, with OTC supplements.

2. You can “reset” your metabolism with a detox. SCAM!!

3. Meal timing is important when it comes to losing weight. Calories are what matters, not the time at which you eat them.

4. Gluten makes you fat. No, no it does not.

5. Lemon water has weight loss benefits. Lemon water doesn’t help with anything except the flavor of your water.

6. Diet soda is bad for you and causes weight gain. It has 0 calories so it doesn't add weight. It might not be the best thing for you to drink, but it's 10x better than regular soda.

7. There isn’t a “best” diet. Just because it works for one person doesn’t mean it will work for you

8. Muscle confusion is the best way to get stronger and bigger.

9. Fasting causes weight loss.

10. Weight loss equals healthy.

Hope these help!

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  A lot of guys tend to over complicate things when it comes to getting back in shape. It’s an overly confusing world in online fitness and there are far too many “experts” peddling bullsh*t, so it’s understandable.   But in all reality, it’s a simple thing to get into killer shape. Here’s the process I use when I’m coming back from a layoff, epically long junk food binges, or time away spent self-loathing…

1. I stop eating like an a**hole. No more McDonald’s, late night cheese and crackers, or gallons of soda. I focus 80-90% of my diet on lean meats, eggs, fruits and veggies.

2. I make strength training my priority. 3-4x per week. Progressively more challenging. This is not optional.

3. I move as much as I can. I bike, walk, hike, and generally make it my goal to be overly active. I also sit far less.

4. I commit to something bigger than just me. I tell my friends and family. I post about it in my groups. I join challenges. I put my a** on the line. It’s too easy to crawl back into hiding when you start struggling and this is my way of not allowing it to happen.

Public accountability is huge, especially among a tribe of like-minded people. The Inner Circle is this group for me. Check out FDNIC.com if you’d like to learn more about it.

There are of course other things that play a part in my day to day but this is the basic template I use and am using currently.

No supplements (other than C4 for caffeine), no hacks, no gimmicks, no detoxes, and no excuses.

That is all. If you can’t follow these few basics, I’d say that in all probability you just don’t want to change enough.

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So today I share the struggles I've been going through for the past two months and how I finally got out of my head and into action.

I've come to realize that there will be times in everyone's lives when we get taken down and it's all about how we choose to respond.

Whether it's financial stress, a toxic relationship, failing health, loss of a loved one, or a divorce, there will come a time when the stress of somethig big will make us want to withdraw, shut down, or quit.

And we've got to expect these things to happen and then we need to recognize that it's part of life. Once we recognize that, we will understand that just because we sh*t the bed from time to time and let our diets and lifestyle fall apart, doesn't mean we're weak or failures.

It's about getting through the hard times and knowing that you'll come away stronger. I've personally been through so many ups and downs, weight fluctuations, health scares, injuries, emotional breakdowns, and more that I realize now that's these things are inevitable.

I chose to come back stronger this time and started out with a simple challenge to myself and the men in our Inner Circle.

And that's the focus right now. Small steps and just getting one day better.

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If you've been struggling with your weight for what seems like forever and you can't seem to make any real progress, listen up. Today I share 10 reasons that are keeping you fat and if you want to change it, I highly recommend you impliment some or all of the strategies I talk about.

1. You’re eating too many calories and you don’t know it.
2. Not building/maintaining lean muscle. Strength training is a priority for everyone regardless of goals.
3. You’re not prepared and making poor choices.
4. Your environment is killing you. Workplace, surroundings, home life, relationships, etc.
5. No plan and just hoping things work out. Guessing at calorie needs, doing random workouts you see on Youtube.
6. Emotional eating is hurting your progress.
7. You're misinformed. Following different diets, yo-yo dieting, and using whatever is trending on social. Get consistent with the basics, that’s all you really need.
8. Chasing short term wins.
9. Your lifestyle is broken. Poor sleep, living on sugar and caffeine, high stress, too much sitting, unhappiness, apathy.
10. Comparing yourself to others. Instagram has made this a serious problem. Everyone looks vibrant, fit, happy and makes it look easy. The reality is far different and is a grind day to day.

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Going into 2022 I had high expectations.

High for my business, high for my personal goals and fitness, high for my budding career in pickleball, and high for my family.

Unfortunately it hasn't turned out quite as I planned so far.

It started with both of my daughters testing positive for COVID, which is scary as hell. Shortly after that I ruptured the plantar ligament in my left foot, putting me in a boot and on crutches for the foreseeable future and severely restricting my movement.

FML.

My new years challenge didn't generate the excitement and interest I had hoped (and planned) for and I subsequently fell into a dark funk; a funk I'm still trying to work my way out of.

I realize you likely don't care about my personal struggles because you're too wrapped up in your own. And this is exactly why I decided to share this with you today.

I want you to realize and understand that guys like me, who may seem to have it all put together on social media and live and breathe fitness, are just as susceptible to struggle and emotional breakdowns as anyone else.

Just because I coach dads and teach fitness for a living doesn't mean I won't have setbacks and failures. It happens to me a lot.

And I share my story today in hopes that you'll hear it and realize you aren't alone. It's easy for the stresses of life to come creeping up and sometimes they're just too much for us to handle at the time and we go down.

Like me right now.

The key is to recognize that you're there and then make the conscious decision to work on changing it. It's much easier said than done and I've been wallowing in my own sh*t for too long already.

Part of me sharing this today is for my benefit, not just yours. I needed to put myself out there, take ownership of where I'm at and why, and then commit publicly to changing it.

I hope you'll take a hard look at your own situation and do the same.

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OK brothers, it's time to reclaim your body and ultimately, your life.

You've waited long enough, maybe even years, and it ends now.

For some of you, it's been laziness. For others, it's procrastination. For others, it's not having the support and accountability.

There are a million reasons you have been putting your health off and it's never going to get easier. The stars will never magically align and all your ducks will never be in a row.

It's time to put your bullsh*t aside and get to work.

Whatever you do, I'm with you as long as it's working towards being better.

If you need a push, someone to call you out on your excuses, or a swift kick in the a**, I invite you to join our upcoming Project 45 Transformation Challenge.

We begin on 1/1 and this is ONLY for those who can commit to all 45 days of clean eating, daily training, and being accountable to the band of brothers beside you.

Learn more or join us at fitdadnation.com/project45

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I'm not a big fan of new years resolutions in all honesty.  Mainly because I don't see the point in waiting for a specific date to get started.

Life is short and we're making it shorter by eating crap foods, sitting on our butts for too long and it has to change.

So I want you to start today with something, anything, that will get you moving in the right direction.

And I want you to start 2022 off on a winning streak, not from ground zero.

So today's show is for those who want to get stronger, have more energy, look better naked, and live a hell of a lot better and longer AND are ready to work for it.

So I'm sharing a few things that you should focus on and I'm keeping it simple.

1. Stop procrastinating, it's affecting more than just your health.

2. Change your environment.

3. Train something daily.

4. Find an activity you actually enjoy and let that help you get fit.

5. Get your significant other on board.

6. Stop eating like an a**hole.

Follow these 6 things starting today and you will be way ahead of the curve come January 1.

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We're dads. We have extremely busy lives. We usually have many more things to do than we have time. And it's kicking our a**es.

We are losing the war on obesity and crappy health and it's because we allow life and all its stresses to take us down. I lived that way for years and know all too well the damage it can cause.

So many of us fall into bad habits when life gets hectic, and it always gets hectic at some point.

We stop at McDonald's because we run out of time. We binge watch Netflix because we're trying to forget about our soul sucking jobs for a few hours. We make excuses and convince ourselves that we're too busy to go to the gym.

And it goes on and on...

But it's not working. It's never worked and it's getting worse. I see middle-aged dads every day that are grossly overweight, don't take care of themselves, and are struggling to walk up a flight of stairs.

The only way this will change is if you stop using your busy life as an excuse to be mediocre. Some of the busiest people in the world make time for their health and so can you and I.

My hope is that you listen to today's show and decide to make a change. This is life or death here, my friend. Yours.

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As harsh as it sounds, this is not a judgement.

The #1 struggle most men face isn’t exercise or training. It’s not finding time for fitness. It's food. We want delicious foods and we want to eat as much as we want.

And were willing to suffer the consequences, which on the exterior is being fat. On a deeper level, it’s being unhealthy and risking a premature death.

Training is the easy part. It's controlling the quality AND quantity of what we put into our mouths that presents the most problems.

Even with all we know about food as it relates to our health, we still choose to eat fried, fast, junk, and sh*t foods in copious amounts.

There are many reasons, some of them deeply emotional, as to why we choose to eat crap when we know for a fact that it's hurting our health and killing our progress.

Some of us feel powerless to control it, some of us ride the short-term high of sugar and salt, and some of us use food as stress reliever.

Regardless, if we want to change our body composition, have more energy, and feel good about ourselves, we absolutely have to control what we eat.

The first step is wanting to change your current approach to eating. If you don't care and are content with eating junk, no problem. This isn't the place for you.

You must first possess a deep desire to change your health and be willing to sacrifice some things in order to get there. You certainly don't need to give up all the things you love or avoid carbs forever, that's nuts.

But you will have to sacrifice something because what you're doing now isn't working.

Eating healthy isn't a complicated thing. It really isn't. It's not an easy thing to do because we've been conditioned to want fast and junk foods and because they're so freely available and taste amazing, it's an easy sell.

We have to be stronger than this. We need to commit to eating higher quality foods most of the time. We need to plan ahead and remember why it's important to choose that apple over that muffin.

Once you're in the habit of clean eating, it's sooo much easier to stick with because you'll literally feel a huge difference day to day.

You'll sleep better. You'll have more energy. You'll have better sex. Every area of your life will get better. You just have to start.

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In my opinion, if you're not taking care of your health, you're doing yourself and your family a huge disservice.

There is just no way possible you can be the best father and husband you're capable of being if you're fat, tired, weak, and exhausted all the time. I know because I was there for many years and it sucks.

Here's the deal; your life will become infinitely better when you put your physical and mental health as your #1 priority. You'll operate at much higher levels in every area of your life and here's how I do it:

1. Create an action plan and execute daily
2. Put your a** on the line
3. Block time for it like any other appointment
4. Find you "why". Like why is this SO important?
5. Stay consistent. Life will get in the way, stay the course when it does
6. Do exercise you actually enjoy
7. Use time efficient training because you're a busy dad
8. Reward yourself for wins, but be careful how you do it
9. Make the decision never to quit
10. Remember that you are the single greatest investment you have

I spent many years neglecting myself, putting everyone and everything in front of my own needs, and suffered because of it. Once I committed to improving my health and fitness every single day, my energy, confidence, and quality of life is so much better.

Not only that, my relationships, my parenting, and my happiness are at an all-time high as well.

Do this for you and do this for them.

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So we recently ended our 45 day transformation challenge, called Project 45 and it was an awesome experience.

We had 11 men who took part in this and I did it myself as well. I actually needed it badly as I had let myself spiral down into a bunch of sh*tty habits.

The premise was simple; do 4 daily tasks and stick to them for all 45 days. Sounds easy right? Well, sticking to anything for 45 days is pretty damn hard and this wasn't any different.

The 4 tasks were:

1. Follow a healthy diet with no cheats
2. Follow a strength and conditioning program and train daily
3. Drink half your weight in ounces of water daily
4. Do a short mobility session daily

I kept it simple for a reason; simple works.

The men who joined had some very powerful reasons for wanting to change and I share them in the episode today. I too was doing this for a specific reason and it kept me consistent throughout.

I ended up losing 12 pounds over the 45 days and noticed a huge difference in my strength, stamina, and physical appearance. Plus, I came away feeling really good, having tons of energy, and sleeping way better than I was before.

And it was all because I stayed consistent with this for all 45 days. No gimmicks. Nothing fancy. Just work, day in and day out.

The same went for the men in the challenge. Our winner lost 24 pounds and his before/after photos are inspiring to say the least. More importantly though, his lifestyle has changed significantly and he's not on a much healthier path.

And that's what it's all about.

The challenge is just a catalyst to long-term progress and being consistent with the basics of good health and wellness.

We'll be running another Project 45 in the near future, so keep your eyes on social.

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Excuses. We've all got them.

Coaching dads full-time for the last 7 years, I've heard it all. I get it, we're busy. We have more sh*t to do than we have time and there seems to always be a reason not to take care of ourselves.

The problem, and what I have been teaching since day one, is that if we don't take of ourselves first, we can't take care of our families the best way possible. I believe that 100% because I've lived on both sides.

It's obvious that we all want to be fit, lean, strong, and healthy. Who doesn't? But we aren't those things. Instead, we're overweight, slow, exhausted, and weak.

And it's because we've let excuses creep into our vocabularies and we're settling for mediocrity. It has to stop.

Here are 10 things I've seen over the years that seem to be the biggest culprits for killing our gains:

1. I have no time
2. I have no energy
3. I don't know what to do
4. I'm not seeing results fast enough and quit
5. I have no motivation
6. I can't cut carbs
7. I can't give up alcohol
8. I can't stick to a routine
9. I don't know where to start
10. I don't want to give up all the foods I love

All of these are powerful excuses and some of us are using a number of them on a daily basis.

Hopefully this episode helps you break free from them and allows you to get back after it and onto those gains!!!

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When you're trying to get fit (or stay there), it can be easy to give up when life starts getting in the way. I know because I've been there many times.

There are so many promises of short-term results with all the fad diets and random programs out there, but there's a problem with that; fitness is a long-term game.

Today I share how to overcome the short-term game and focus on what's really important; staying fit and healthy for the rest of your life.

My philosophy has always been the same; make healthy choices and your body will reward you. It's that simple.

The problem lies in the fact that it's too easy to make poor choices with our food, too easy to be lazy, and too easy to slack on healthy lifestyle decisions.

Eating fast food and watching Netflix is far more fun than eating chicken and broccoli and hitting the gym. That's just the way it is.

It's not an accident that Oreo's taste amazing or that TV shows are so captivating that we feel like we have to binge watch them.

But fall victim to those things and you will fail and looking at the obesity numbers in the U.S. alone tells us exactly where our priorities lie.

But if you can commit to living a healthier lifestyle, eating like you actually care about your body, and putting in the work with exercise, you will win.

And if you stay consistent with it, even through ups and downs, you will keep winning. In that respect, you really can't f*ck this up.

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As you know, the fitness industry is chock full of fitness trends, most of them being absolute bullsh*t. Everyone wants to jump on what's "hot", whether it's a new fad diet, a workout program, or some fancy fitness gizmo.

Some are useless while others may actually hinder your progress and today I want to share 10 of them that you should avoid.

1. Making your diet all about specific macros (i.e. IIFYM)
2. The Whole 30 Diet
3. Butter in your coffee
4. The Keto Diet and related products
5. Calorie burn calculators
6. Intermittent fasting
7. Meal prepping
8. Counting calories
9. Detoxes
10. 99% of supplements including fat burners, greens powders, and anything claiming to boost your metabolism

I will add a caveat here and say that not all of these things are "bad". Some are actually very helpful in certain situations and with certain people, but for the majority of us, just focusing on the basics of good health and wellness is more than enough to stay fit and healthy for the rest of your life.

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Just a short show for you today and I want to share my thoughts on why some men feel like they're not making progress when in reality, they are.

First off, we have to start with setting your expectations correctly. You have to understand that you didn't gain that 40 pounds of fat in a month or two; it took years of neglect.

For you to lose that fat (not just weight), it's going to take hard work, commitment, and time. There is no other way.

Too many people are caught up in the "new and shiny" syndrome, which has us jumping from diet to diet or program to program, looking for the next best thing.

The issue is that we don't stick with anything long enough to know if it's actually working.

And while hitting a plateau is a very real thing and can cause frustrations, most people simply give up too soon because they feel like they aren't making any progress.

Often times, the scale is used as the indicator of progress and personally, I think that's a mistake. Too many factors can influence the scale on any given day and drive you crazy thinking you're not making progress.

Things like time of day, water retention, and amount of food in your digestive tract can swing your weight, sometimes significantly.

Instead, use non-scale indicators like how you feel, how you're sleeping, how your clothes fit, and if others are noticing changes in you. To me those are a much more reliable source of progress.

Just remember, if you keep doing the right things for your body, your body WILL reward you. Don't quit just because the scale isn't moving, you ARE making progress. It just may take more time than you want.

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There is something to be said for showing up to the gym when you don't want to. There is something to be said for checking off the "I did something healthy" boxes each day too.

And once in a while that's fine. But it doesn't work long-term and here's why.

Doing the bare minimum in the gym (or anywhere else) is never going to give you great results. If you're fine with that, then OK. If you want amazing results, you have to work hard and work with a purpose.

I've seen so many men over the year struggle to make any real progress despite working out, eating sensibly, and taking care of their health.

And many times it's nothing more than a lack of real effort in the gym. Sure, food is always going to be #1 when it comes to changing your body, but half-a**ing it in the gym isn't going to build much strength or muscle.

It's easy to wander around the gym looking for open machines or to try a random YouTube workout, but it's not going to do much for you. It's also easy to continue to do the same exercises over and over, for months on end even, because you like them or they are familiar.

So here are some ideas that are going to help you get focused and start training with intention and purpose, because it does make a BIG difference.

• Know what you're doing before you set foot in the gym.
• Have a specific goal you're working towards. Maybe it's an OCR or 5k run, it doesn't matter. Find something that excites you.
• Have a strong reason to train. It's a very personal thing and you need to figure it out. Use that to inspire you when you don't feel like pushing yourself.
• Find what type of training motivates you. If you hate going into a gym, don't do it! Go outside, join a class, or figure out what you actually like to do. Enjoyment is very important when it comes to getting fit and staying there.
• Put your a** on the line. Throw down a challenge. Post publicly that you're going to make a change. Get accountable to someone or a group. Find your tribe and let them motivate you to be better.
• Use music to get you fired up to train. I put on Slayer when I want to crush it in the gym. It works!
• Don't be content with being average. Push harder than you did yesterday.

One of my favorite quotes is "don't let good enough be good enough" and it fits perfectly for how you train your body.

Be better than mediocre, you're worth it.

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If getting fit and healthy was easy, we'd all be there right now. But we're bombarded by marketing, advertising, fast food joints on every corner, and new diet books 24/7 and it's almost impossible to figure out what the right things to do are.

But with all these mixed messages coming our way, I still find fitness to be very simple. I'm a big believer in the basics of good health and wellness and try not to get caught up in the "new and shiny" object syndrome that's so prevalent in this industry.

Our group has recently kicked off a 45-day transformation challenge and the prior few months we're pretty rough for me. I was dealing with a great deal of emotional stress and turned to eating comfort foods and sitting on my a** as my way of coping.

Not good I know.

And we've all been there at one point and I committed to changing it when we started our challenge. And I recommitted to getting back to the basics and if you're just starting out or getting restarted, these few things will help you as well.

First, I stopped eating like an a**hole and started eating foods that I know are healthy. Easy enough. Putting a roasted chicken breast in your mouth is a better choice than a frosted blueberry Pop-Tart, I think we can all agree.

I started moving more and sitting less. I got back into the gym and restarted where I was at. And yes, I lost quite a bit of strength and stamina during my short hiatus, but I didn't try to force anything. I keep my workouts short, but it's where I'm at.

Same for you. Start where you're currently at, not where you used to be or want to be. Simple stuff.

I will also say that one of the keys to keeping this all together, especially in the beginning when it's easiest to quit, is accountability.

Find a tribe. Find a partner. Use your spouse. Make sure it someone who cares about your success. One of the reasons our private group, the Fit Dad Nation Inner Circle, is so successful is because it's based on accountability.

When people are vested in you and you're invested in yourself, amazing things can happen!

Just remember, when all else fails, keep fitness as simple as possible.

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I hear " I need to start eating right" a lot and today I want to talk about why there is no such thing.

First, I'll say that are plenty of general guidelines for eating a healthy diet. Things like avoiding fast food, soda, and refined sugars and instead eating whole foods like eggs, lean meats, fruits, and veggies.

Pretty basic stuff.

But following a diet is a very individual thing and success and adherence can depend on many things from social situations, resources, and personal preferences.

In my opinion, no diet is right for everyone and low carb works as well as high carb which works as well as no carb. It's all about these 3 things:

1. Is it healthy?

2. Does it give you the results you want?

3. Can you sustain it?

Regardless of what approach to eating you choose, if it possesses these 3 things, it will work if you stick with it.

While I don't believe there is a "right or wrong" way to eat, there are a few things you should consider when looking at nutrition.

These are some rules that I live and teach by and have had a great deal of success with:

1. Keep nutrition as simple as possible

2. Consistency is more important than which diet you follow

3. Don't sacrifice your happiness in the name of losing weight

4. If you're not losing weight and you think you're doing everything right, you're probably not in a calorie deficit for long enough

5. Eat as many single ingredient foods as possible

6. You don't need a meal plan or prep and cook for hours. You need a better relationship with food

Most people don't follow a diet because they don't really want to. They like the idea of eating clean more than they like actually doing it. Just remember, there isn't a right way to eat. Make good choices and use your head.

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On August 9, we're kicking off our annual Project 45 Transformation Challenge and if you're struggling with consistency, want help with your diet, or need a hard kick in the a**, this is for you.

The rules are simple and as you know, I firmly believe in simplicity. Your goal is to train every day, follow a healthy diet with zero cheats, drink half your weight in ounces of water, and do a short mobility session daily.

Basic, yes. But it works.

When was the last time you stuck with a really healthy habit for 45 days straight? Chances are, it's been a very long time.

We've done this challenge twice in the past with some killer results and it's not uncommon to see guys dropping 15-20 pounds, losing 3-4 inches from their waist, or feeling better than they have in decades.

You'll have all the tools you need to succeed and this will be accountability based. And of course, you'll have me in your face every day helping you stick with things when you feel like quitting.

If you know you need a change and what you're doing isn't working, join us. If you can't commit to all 45 days of this, this isn't for you.

Commit to yourself and go all in with us. You won't regret it.

Learn more at fitdadnation.com/project45

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For some of you, it's been a very long time since you were consistent with eating well and working out. For others, it's brand new.

The good news is that it's never too late to start and today I'm going to walk you through the basics that will set you up for long-term success.

It's easy to get overwhelmed with all the information and misinformation out there and in all honesty, getting fit and healthy isn't complicated. It's actually really simple, but there is a lot more money in trying to confuse you and make you believe that you "need" a certain diet or program.

All you really need is to follow a few basic principles and do them long enough to see results. Make these a part of your day to day life and you'll succeed. Consistency is the key.

1. Make sure you have a reason or WHY to start. That will keep you in the game, especially early on when its not a habit and you feel like quitting

2. Make yourself accountable. The more people that care about you who know, the better. Make an announcement on Facebook. Put yourself out there. When your a** is on the line, you're far more likely to stick with it.

3. Start where you're at, not where you want to be or where you used to be. Chances are, you were in far better shape 15-20 years ago before life and kids happened. Forget all that and check your ego (it's hard, were men) and start slow. It's super easy to overdo it after a long layoff and you'll likely end up getting hurt.

4. It doesn’t have to be all or nothing, but it CAN be. Some people are wired that way. I am and for me, if I have one Oreo, I’ll have 20. If that’s you too, that’s OK. Just know it before you start.

5. Simple is better. You don’t need a diet plan, a hardcore workout program, track calories, or prep and cook all day. Make things as easy on yourself as possible. The more complicated it becomes, the more likely you are to quit. Doing nothing is your benchmark and you have to reset it. That takes work and time.

6. Pay attention to the small things like stretching, sleeping, walking, stress management, and getting fresh air and sunshine. They aren't particularly exciting, but are hugely important and even more so as you break into your forties and beyond.

7. Focus on strength and mobility. Forget the HIIT sessions or trying to do sprints for now and just start with a basic push/pull workout. Use compound lifts. Use moderate weight. No 1RM for a while.

8. Don't eat like an a**hole. This is as simple as it sounds. Eat foods that help your body and avoid the ones that don't. Follow an 80/20 rule, which is simply eat high quality, whole foods 80% of the time or more and then enjoy the things you really love the other 20%.

Follow these simple rules and you'll be well on your way to living much healthier, leaner, and fitter.

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It's been two months since I've published a show and in all honesty, I was very close to shutting it down. There are a number of reasons for this, a few of which I share today, but there is just too much I have to share in this world filled with fitness bullsh*t.

I'm publishing this episode two days before my 50th birthday and I'm sharing my "secrets" to staying lean and fit despite my age. I've seen far too many men in their forties and beyond that are in miserable shape and I'm here to tell you that it doesn't have to happen that way.

Here are the things that have contributed largely to my fitness level remaining solid and my body staying lean and muscular over the years:

1. Consistency. This is the #1 thing!
2. Support. My significant other has been huge as well as the Inner Circle.
3. Daily movement and mobility work.
4. Focusing on strength training.
5. Keeping my workouts simple and effective.
6. Eating a solid diet based on the 80/20 rule.
7. Having a strong "why" for inspiration.

I hope this resonates with you and you're able to apply some or all of these into your life. Age is just a number yes, but that doesn't help much when you feel and look like sh*t all the time.

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| I've been coaching men and women for the last 24 years and most of my clients have tried dozens of different diets and programs and either quit because they were too restrictive or seen a little success and then once the progress stopped, regained the weight they lost and are back at square one. That's a sh*tty place to be. Now if this happens time after time, it's only natural to throw your hands up in the air and say "screw it, nothing works" and that's a reasonable response. Unfortunately, it's the wrong way to look at it and could be one main reason you're failing to see long-term progress. I can tell you that barring any serious metabolic or hormonal issue, anyone can lose a significant amount of weight and body fat if following a plan that works. You might not think it's possible because you've tried so many things and none of them seem to work, but I assure you that you can do it. It all boils down to a handful of basics and if you follow them consistently, you WILL see progress. 1. Eat a high quality diet with whole foods. Avoid processed foods, sugars, refined oils, and anything that comes in a box. 2. Eat fewer calories than you need. 3. Strength train 3-4x per week. Remember, lean muscle is the single most important aspect of fat burning. More muscle tissue = faster metabolism. 4. Sleep 7-8 hours a night. 5. Drink at least half your body weight in ounces of water daily. 6. Reduce stress as much as possible. I know it's not easy but stress can keep you fat (and eventually kill you!). 7. Find a support group or some form of accountability. This is HUGE and can't be overstated. If you've tried to get into shape for years and are still stuck, you need help. That's not a bad thing, you just need to be around people who can help you and can share wins and losses with you. I've seen the power of this firsthand for years. I've helped hundreds of men and women with these simple basics for years and following them consistently works. |

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When it comes to fitness, we are always looking for shortcuts and because of that, millions of dollars are spent each year on scams, worthless products, and fad diets.

There are so many reasons why so many of us get caught up in fitness f*ckery and today I'll be talking about a few of them and what you can do to stop it.

First off, we desperately want to believe that those Isagenix shakes, the super-duper fat loss accelerator program for $99.99 we saw on Instagram, or no carb diets are our key to success. It's that hope that we will find that one solution to all our weight issues is somewhere out there. It's not.

We also tend to believe what others believe and many of us have the sheep mentality. Use your head. Start to think critically whether something makes sense before you just go out an buy it.

Listening to experts or influencers whose only qualification is being fit and most have little or no real-world experience helping others do the same. Many of these people are only famous for being famous.

Misleading or flat-out fake testimonials are a huge issue as well. Anyone can post incredible transformation photos and there is virtually no due diligence and no governing agency that is going to stop it. People can steal photos, photoshop them, lie about results, and we believe most of it.

Listening to friends and family tends to be a terrible idea as well. Just because your friend Kevin is in great shape and said he eats four grapefruits in the morning and puts MCT oil in his coffee, doesn't mean he knows what he's doing or that it will work for you.

Getting fit and staying there is a very personal thing. Our environments, social circles, jobs, free time, finances, personal tastes, and emotional health all play a big part in whether of not you succeed.

At the end of the day however, it really just comes down to following the basics over and over until they are a true part of your day-to-day life.

• Strength training
• Walking
• Movement/mobility
• Sleep
• Stress management
• Water
• Sunshine
• Cardiovascular exercise

It's not complicated at all, it just takes effort, commitment, and time.

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Today's show is about emotional eating and overeating, why we do it, and how to overcome it.

I once read that emotional hunger cannot be satisfied with food and it's spot on. So many of us eat for the sake of eating, eat to deal with different stresses, and eat based on our moods

Although you’ve likely heard this on social, food is not just fuel. It’s not just "gas" for your “car”. It’s far more complex than that.

It has deep social and emotional roots and is ingrained into almost every aspect of our lives.

Much of our lives revolve around eating and drinking; we gather for family dinners and reunions, holidays, BBQ’s, and birthdays. We celebrate promotions and new babies with a party that involves drinking and eating.

We invite old friends out and do what? Go for a drink. We go on dates and eat. There always seems to be a reason to eat and drink.

One of the main reasons traditional diets fail is because you’re forced to sacrifice and/or deprive yourself of all the things you enjoy and missing out on social events that revolve around food.

Food and drinks are also used as a quick pick me up when you’re feeling down, stressed, or lonely. It’s always there for you 24/7.

People eat for so many emotionally based reasons including:

• Bored
• Tired
• Stressed
• Sadness
• Overwhelmed
• Weather
• Social events
• Time of day
• As a reward

Emotional eating isn’t inherently bad but it usually is. We tend to look for sweet, salty, junk foods or alcohol when we’re going through one of these emotions. And that’s causing a decline in our health and an over consumption of calories.

The key is to understand that you are, in fact, overeating because of an emotional response and then take responsibility for it. Then you can start to work towards making changes.

Today's show will offer up some ideas and strategies to help.

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I was scrolling through Facebook last week and came across an ad for some fitness program and in the comments, I saw something that struck me as incredibly ignorant. The comment said "poor people can't lose weight" and I'm not entirely sure if it was meant to be serious, but it appeared to be.

I thought about it for a few days and it really bothered me so I decided to do a show on this very topic. Over the years, I've often heard the excuse "eating healthy is too expensive", or "I can't afford a gym", and it frustrates me to no end to hear these things.

So today, you're going to hear why all of this is a bullsh*t excuse and why you CAN afford to get fit and healthy, regardless of your paycheck.

I'm also sharing my personal experiences with eating healthy on a super tight budget and what some of my go-to tactics are.

I don't want anyone thinking they can't afford to be healthy and I'm here to tell you that 99% of those listening to me right now have more than enough resources to eat clean and train hard.

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Back in August 2020, I set a goal for myself. I had added a bunch of fat weight from being a lazy a** and eating far too much and had had enough. So I committed to losing 20 pounds in 30 days and put the wheels in motion.

But before you write this off as some get ripped quick scam, I've manipulated my body weight many times over the last 25 years and can do it safely. I do not recommend that anyone else try to drop this much, this quickly.

Anywho, I've slowly regained all the weight I lost due to my elbow surgery and being out of commission for two months. Well that and letting my diet go to sh*t.

And I've had enough of feeling like crap so I decided to challenge myself. I am giving myself 60 days starting April 1 to get myself back into shape and get back to 180 lbs. from my current weight of 200.

Of course you don't care about my goals, so I decided to make this a public challenge. Join me on my journey to getting my beach body back (or at least most of the way there), and I'll show you how it's done.

No crash diets, no marathon training session, no running (yay!), and no supplements. Just good ol' fashioned hard work, consistency, and clean living.

There are no (legal) shortcuts to losing body fat the right way and over the next 60 days, you'll follow a simple strength and conditioning program, an easy to follow nutrition guide, and be held accountable by me and the other men doing this challenge alongside you.

If you want to get in on this challenge and shed some weight before the pool officially opens, join us. 

Head to FDNIC.COM where you can join the Fit Dad Nation Inner Circle and get your body back to where you want it.

If you don't want to join us, no worries. Today's show will tell you exactly what I did to get my butt back into shape and I'll give you a hint; there isn't a single "hack" involved.

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If you've ever exercised for a period longer than a month or two, then you probably understand what it means to hit a plateau. It's basically when your body has adapted to what you've been doing and all those sweet gains you were making suddenly disappear.

Plateaus are going to happen, period. Regardless of how hard you're training or how clean you're eating, it WILL happen. It's natural because our bodies are incredibly proficient at creating adaptation.

So when this happens, there are a number of things you can do to get past it. In today's show I share my experiences with my own plateaus over the years and how I teach my clients to get past theirs.

The bottom line with all of this though is DON'T QUIT when sh*t get hard and progress stalls. It's normal! Just change up a few things and keep rolling forward!!

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In today's show, I share 3 sneaky reasons why you aren't seeing results. And by sneaky I mean you might not even realize these things are sabotaging your progress and gains.

First, you need to take an honest look at your habits and what I've found over the years is that people aren't nearly as healthy as they think they are.

It's easy to lie to ourselves about what we're eating, how hard and consistently we're training, and how healthy our lifestyle is. Really easy.

And unless to can be brutally honest with yourself, you can get caught up in a perpetual lie of believing you're doing far better than you actually are.

Second, you are a product of your environment whether you like it or not. You become like the people you spend the most time with, so you have to choose to surround yourself with people who will support you.

Likewise for working a job that might not be conducive to living a healthy lifestyle. If your environment isn't working for you, change it.

Lastly, and I catch a lot of sh*t for this one, you don't want to change badly enough. I mean, we ALL want to look and feel great but very few are truly prepared to dedicate the time, sweat, and effort to make it happen long-term. Find an emotionally driven to succeed.

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As a fitness professional, I am bombarded with questions about everything health related but there is one topic that comes up more than any other; workout supplements.

It's an industry that produces tens of billions of dollars annually and there is a good reason for it. No, it's not because they work, but rather because people want to get results as fast as possible and are willing to pay for it.

In short, we want shortcuts to those six pack abs and bulging biceps.

Unfortunately, the human body doesn't work on those terms and you're probably familiar with someone (or you) that has quit exercising/dieting because the results weren't coming quickly enough.

Personally, I don't recommend supplements to most people because they are largely unnecessary.

However, I do think many supplements do have a place as part of an overall fitness program, but there are a lot more reasons not to take them.

Here are my top 5 reasons why you shouldn't take workout supplements:

1) You aren't covering the basics first.

Now I'm going to assume that you're thinking of taking supps or have taken them in order to accomplish one or all of the following:

1. Losing fat
2. Adding more muscle mass
3. Having more energy
4. Performing better at a specific sport

And here's what I'll tell you.

If you aren't spending time on the basics of good health and fitness, then you have zero business taking supplements, period. Forget the whey protein powders, the creatine, and the post-workouts.

First and foremost, make sure you are doing the following consistently before heading to GNC to load up on supps.

• Strength training 2-4 days per week for lean muscle gain.
• Doing some form of conditioning/interval/circuit/HIIT training for fat loss and boosting your metabolism.
• Eating high quality, nutrient dense foods every day.
• Drinking 80-128 ounces of water daily.
• Getting 7-8 hours of quality sleep.
• Reducing your stress levels as much as possible.

There are just the very basics and the very first place you need to start when your goal is fat loss, muscle gain, and better health and longevity.

No exceptions!

2) You want results right away

You and I would both love to get ripped with 8 minute abs or be able to make total body transformations like the people on The Biggest Loser, but we know that those things aren't real.

The problem is that companies spend massive amounts of money to make us believe that super fast results are not only possible, but easily attainable.

I f*cking hate seeing these shady companies promoting crazy results that have happened overnight and with little to no work.

Of course you want fast results and I don't blame you. However, there simply is no workaround for the hard work and commitment necessary in order to achieve real, lasting results in your body and health.

3) You are on a budget

Let's be honest here, most of us don't have hundreds (or thousands) of extra dollars to spend of food each month and do our best to shop smart and save money at the same time.

And if you're eating high quality foods as you should, you'll be using most or all of your hard-earned cash on it when it comes time to go food shopping.

And what I'm saying is that your money is MUCH better spent on whole foods versus the latest and greatest supplement.

4) You don't know why you're taking it

This is a big one. Supplement companies are known to try and confuse the ever living sh*t our of the consumer and they do a great job.

Everything from deer antler spray to horny goat weed is claimed to have some kind of amazing and groundbreaking effect on our testosterone production or muscle building capabilities, but the vast majority are nothing more than snake oil and you'll get little benefit (or even adverse reactions) from them.

When was the last time you had a bad reaction to grilled tuna, a baked sweet potato, and a heap of steamed broccoli?

Just because your gym bro tells you that his supp is working doesn't mean you should take it. And just because you read testimonials on the XYZ company website doesn't mean they are legit. The supplement industry is largely unregulated and is much like the Wild West.

5) You don't know what you're doing

Listen, the world of health and fitness is confusing as hell and evolving at a speeding pace. There is just soooo much information online that it's hard to know what's legit and what's not.

And many of you are relatively new to fitness and/or are inexperienced when it comes to training, dieting, and using supplements.

And this is yet another great reason not to use supplements.

Your best weapon is knowledge and I'd rather not see you use yourself as a human guinea pig when trying out the latest supp.

Not All Supps Are Bad

I realize that this episode may have come across of negative towards the supplement industry and although I think there is a lot of shady sh*t out there, there are plenty of reputable companies and plenty of reasons to take workout supplements as well.

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Getting fit isn't easy. It's simple, but not easy. Anyone who tells you it is, is trying to sell you something.

We have more info and more resources at our disposal than at any other time in history yet we are getting fatter by the year. There are a ton of reasons why this is and I've shared them in other podcast shows, but today I want to talk about something different.

I've been in the fitness business for a long time and have seen a recurring theme with people's fitness levels; they rise and fall constantly and it seems there is always a need to "be fitter".

Yes, we all want to chase those last 10 pounds, those 6-pack abs, or that lean and tight body and it always seem to elude us. And when we DO get there, it's only a matter of time (usually not very long) before it's gone.

Here are 5 reasons why this happens:

1. You aren't fully committed to change. We ALL want to look and feel great. Everyone on the planet does. But we aren't because we find excuses that become more important than our commitments to our health.

2. You aren't consistent with your training. The real "secret" to your success isn't the p90x or the Keto Diet, it's being consistent with healthy habits that yield results.

3. You're eating the wrong foods or eating too much. This is a HUGE topic and an obvious one, but it's still probably the single most important when it comes to losing weight.

4. You don't believe you can change. Maybe it's past failures, yo-yo diets that didn't work, or even being part of a family that is overweight and you don't think you can get fit. If you don't honestly think you can have a fit and healthy body and life, you won't.

5. You're following random programs, jumping from diet to diet, or just throwing darts at a dartboard for your fitness plan. Sure, anything can work for a beginner but following Instagram influencers or YouTube stars programs isn't usually the best way to plan your health.

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I'm not a huge fan of resolutions but I am a fan of setting small goals and working your as* off to see them through.

And since 2020 was more or less a bust, I'm vowing to make 2021 FAR better in all aspects, with a focus on health and wellness.

If you're looking to make changes this year as well, I want to help. And I'm a big believer in keeping things as simple as possible when it comes to the overwhelming and confusing world of diet and exercise.

So here are 7 things I want you to focus on this year. No need to complicate things.

1. Recognize that you will experience setbacks and failures this year. It happens to virtually all of us. Don't let it beat you though. Accept it and move on.

2. Find a way to train despite the shutdowns and closures and there is always a way.

3. Eat 50% better than you're used to. No need to go Keto or totally revamp your entire diet. Just eat better than you normally do. It's not hard.

4. Move as much as possible. Enough said.

5. Make your health the priority. You can't take care of your family the best way possible if you can't even take care of yourself.

6. Find your tribe. Stop trying to do it all alone, it doesn't work, Surround yourself with a group of like-minded people and let it be the catalyst for personal growth.

7. Find a coach or professional who cares about your success and is qualified to help you. Put your ego aside and become teachable.

This isn't rocket science, guys. This is simple stuff but the simple stuff works!

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Now that a new year is here, you might be ready to finally make a change to your health and fitness, millions of men do.

And it's easy to get overwhelmed by the sheer amount of conflicting advice out there and it seems that every "expert" has the "best" solution to your fat loss goal.

I recorded this show with the fitness newbie in mind. Maybe you've taken the last decade or two off from exercise or maybe it's really never been a part of your life.

And maybe you've decided that 2021 is going to be your year; the year you reclaim your body and dump the gelatinous mush you've been staring at for far too long.

And I'm with you. I want you to make a change. I want you to live a long, healthy life. You have kids. You have family. You have a ton to live for.

And in my show today, I share my personal story of how I started with nothing in my business and how I had to make the decision to change direction and start over from scratch. I share this because while I'm not starting fresh with my health and fitness, I understand what it takes to start something with a very long uphill climb ahead of you.

My goal is to get you to start where you're at. I don't care if you can't do a single pushup or walk up a flight of stairs without getting winded, I want you to start.

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As we get ready to head in 2021, I think it's safe to say that 2020 was an epic failure across the board.

Now it's time to look towards the future and for all of us who struggled this year, it's time to shake that sh*t off and make this year monumentally better.

In November, we started the 75 Hard Challenge in our Inner Circle program and it's been an amazing journey so far. We have just a few weeks left and the men who started are absolutely crushing it.

We've had guys lose 30 pounds, drop into size 32 jeans for the first time in decades, build strength and endurance like they haven't felt in years, and finally feel like they are in control of their health and life.

This has been such a game changing experience that we're starting a new wave of challengers on January 1. If you missed the first go round, do not miss this one.

Here's what you'll be doing for 75 days:

1. Working out twice a day, each for at least 45 minutes. One workout MUST be outside, rain or shine.

2. Following a healthy diet with zero cheats and no alcohol.

3. Drinking one gallon of water.

4. Reading 10+ pages of non-fiction.

5. Taking a progress photo.

Failure to meet any one of these on any given day will result in restarting your challenge from day 1.

It's hard but that's the point. We are ALL so full of excuses and it's too easy to cash it in and skip that workout or eat that McDonald's burger and it has to stop.

It has to stop if you want to change your body, your habits, your lifestyle, and ultimately, your life.

This is a challenge that will get you insanely consistent with healthy habits and you will see results.

We do this inside our private group for the added benefits of accountability (which is huge), coaching, and support. And it helps a tremendous amount to have these things because there will be many times when you want to quit. 

I'm inviting you to join us and you have until January 1 to decide whether you'll take this on with our band of brothers.

I seriously hope you do.

Learn more or join us at FitDadNation.com/75Hard

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As I get ready to head into surgery to remove the tumor in my arm, I'm thinking of all the things I'd rather be doing. I think of all that I haven't done, haven't seen and haven't accomplished.

And I'm thinking of my daughters; my world.

I suppose it's natural to be worried heading into something like this and this marks the second surgery I'm having for something called PVNS, which is a tumor that forms around joints and tendons.

In my case, it's my right elbow and from what I remember from my surgery in 2015, it's damn painful and the recovery period is months long.

Not exactly ideal for someone who makes a living exercising, but there are no other alternatives to surgery for this. I'm a little freaked out, but with all that's going on in the world, it could be worse.

Much worse. People are dying left and right from COVID and so many other things and I have to do my best to be thankful that other than this tumor, I'm pretty healthy right now.

I share this with you today as a reminder to be grateful for what you have. We honestly never know when our last day will come and it's up to us to make sure we're living the lives we deserve.

For us and for our families.

We can't control some things but most of it we can. We can control what we eat, how much we move, how we take care of our emotional health, how we spend our time, who we spend our time with, and whether of not we choose to be happy.

We only get one shot at this life. Make today count, my friend.

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It's easy to get motivated for a day, a week, or even a month, but we are all in this for the long game.

Motivation comes and goes and if we rely on it as our source of action, we're going to fail. Every client I've ever had has been unmotivated at some point and I've been there many many times myself.

Social media makes us think it's easy to stay all fired up 24/7 and guys like David Goggins and Jocko have us questioning our commitments to ourselves.

But we're all human and we all go through tough times, emotionally and physically. We all f*ck up. We all get lazy. We all get tired. We all have demons to battle.

And of course we all want to live better lives. We all want to feel great, look great naked, have tons of energy, and be awesome role models for our kids.

Some of us have a family history of premature death, Diabetes, heart issues, and other potentially fatal diseases.

Yet so many of us, despite all these incredibly powerful reasons to live healthy, fail to do just that.

Instead, we sit and watch our bodies get soft and flabby and choose the path of least resistance. We can watch a movie like Rocky 3 and get pumped up for a short while, but we end up right back in the same spot on the couch after the rush wears off.

Motivation doesn't work long-term. Being inspired does. But inspiration comes from wanting something so badly that you can't not do it.

And that's rare.

Your job is to find what lights up up inside and won't let you sleep; the thing that keeps you moving forward despite your mind and body wanting to quit.

We all have it deep inside ourselves. Find it.

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I posed this question to the Inner Circle the other day because I was curious to hear what the men thought was the issue behind the fact that the vast majority of us just can't seem to stay consistent with living a healthy lifestyle.

I mean, we ALL want to look great, feel great, be confident with our bodies, look good naked, have better relationships and sex, and be strong and lean.

But so few of us can do it despite all the information, products, and programs that are available to us. We literally have everything we need to live an incredibly fit and healthy life yet we aren't doing it.

I'm not judging because I too struggle with consistency. I eat too much. I eat the wrong foods. I get lazy. I get unmotivated. It happens.

We are busy dads with busy lives. We have more sh*t to do than we have time and there is always a reason to skip that workout or stop at McDonald's.

Society makes it easy for us to be fat and lazy and I believe that's what they want. They want consumers who eat junk food, sugars, fast food, and are addicted to all of it.

But we all know what we need to do. We know what will get us to drop those unwanted pounds. We know what will help us feel better day to day. But we don't do it.

Instead, we make excuses why we can't. We tell ourselves it's too hard. We quit when life gets in the way. And it's not working.

What's the answer? I wish I knew. I wish I had the key to consistency, but I don't.

All I can do it teach men how to do their best with what they've got and to start their journeys from where they're at.

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The diet and weight loss industry is one of the biggest in the world and one that people will go to great lengths to try and hack.

Pills, creams, detox teas, belts, slimmers, fad diets, fitness gizmos, fat burners, and everything lining the shelves at GNC are all designed to help you shortcut your way to a better body. 

It sickens me to see this sh*t peddled everywhere and we're dumb enough to buy it. That's the problem with this industry, people are willing to spend their hard-earned dollars on something that promises faster results despite knowing (at least on some level) that it's not going to happen.

Of course, we all want instant results! That would be great, right? Why put in all that effort and time if you can just take that popular fat burner you saw on Instagram and incinerate all that weight while you do nothing??

The real world doesn't work that way and your body will take its sweet as* time losing weight. At least if you do it correctly.

Instead of chasing shortcuts, I propose the following:

First, come to an understanding that you didn't get this out of shape in a month or even a year. You've spent the last decade or two sitting on your rear end, eating crap, avoiding hard physical training, being overly stressed, and generally unhappy to top it all off. 

This is a recipe for not only a heart attack at age 50 but a life of struggling with your health.

This sh*t has to stop.

If you can just follow a few simple rules of good health, all those hacks are useless. Yes, it will take time, probably significantly more time than you'd like but this is YOUR body and life.

Here's my list:

1. Move more
2. Find an emotionally charged reason to live healthy
3. Stop eating crap you know is hurting you and focus on one ingredient foods most of the time
4. Train hard and push yourself daily
5. Dump your stress
6. Sleep better and more
7. Be happier. Find a passion or a sense of purpose

It's really super basic at its very core and I urge you to stop chasing quick results and shortcuts, they just aren't there.

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It's easy to get caught up in hype and marketing when looking for info on diets these days. It seems like every "coach" on Instagram has a special diet plan to sell you and the book stores have shelves lined with every type of fad diet you can think of.

And it's all because of one thing; to sell you. That's it. The food industry doesn't want you to be fit. The diet industry doesn't want you to be fit. There is far less money in fit people than fat people.

So every day it seems like we're hit with new "research" on the best way to burn fat or lose weight and most of it is pure garbage. If there was a best way to lose weight, we'd have a nation full of lean people. We don't. We're a country of overweight and obese people and it's getting worse.

The Keto Diet isn't your answer. The Paleo Diet isn't your answer. The answer lies in you.

It's on you to find the approach to eating that has the 3 things necessary for weight loss success:

1. It needs to be healthy
2. It needs to get you results
3. It needs to be sustainable

Most popular diets cover two of the three but very few cover them all. We are constantly trying to push a square peg through a round hole and eat in a way that doesn't make sense for us long-term.

If you live for carbs, don't do the Keto. If you hate veggies, don't do the Paleo. It's simple.

What isn't simple is finding what works for you without trying a bunch of fad diets that will keep you fatter and frustrated. In my opinion, there isn't a best way to eat. It might be Keto or it might be Paleo. You have to give them an honest try before you know.

Some people thrive just counting macros and some just focus on portions. There is nothing wrong with either if they cover all 3 things above.

Please stop chasing random diets that sound good or ones your buddy from the office said is the best way to lose weight. Think about your goals, your likes and dislikes, your lifestyle, your family, your schedule, and your resources.

Make a decision based on what you will have the best likelihood of succeeding long-term on, not what might work for a month.

After all, you are in this for life.

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On 11/1, we start the 75 Hard, which is a challenge made popular by 1stPhorm Supplements owner, Andy Frisella.

I had read quite a bit about the challenge prior to committing to it and hadn't seriously thought about it until I had a conversation with a friend who had gone through it.

He spoke about not only the physical transformation that happened but the changes to his mindset and mental toughness.

So I decided to take the challenge on myself and invited our private group, the FDN Inner Circle, to join me.

Today, I share the five main reasons I feel compelled to put myself through these 75 days and I'm sure you will resonate with a few. As I've said many times before, I'm not a fitness "guru", I'm just a regular dad with all the same struggles as you.

And by me sharing my personal reasons, it might inspire you to look deeper at your commitments and what it is that's lacking in your life.

In all honesty, I've hit a rough patch in my life. I've allowed my feelings to dictate my actions, which have led to personal and professional struggles.

I've allowed it to affect all aspect of my life and it's hurting me. It has to change and tackling a challenge like this is how I'm choosing to respond.

This is were I struggle most:

1. I've become lazy and complacent.

2. I've become mentally and physically soft.

3. I need more structure and consistency in my life.

4. I need to clean up my diet so I feel better.

5. I need to feel like I'm pursuing a worthy goal.

My hope is that one or more of these resonate with you and you decide to take action in your own life.

I'd love for you to join us on this 75 day journey and if you're interested, email me at steve@fitdadnation.com.

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As our Fit Dad Nation Inner Circle group gets ready to start the 75 Hard Challenge, I asked 1stPhorm challenge director and RD Jeremy Mullins to come on the show.

For those of you who aren't familiar with the 75 Hard, it was developed by 1stPhorm owner Andy Frisella and designed to help people build mental toughness through creating daily habits and sticking to 5 critical tasks each and every day for 75 days straight.

The tasks are:

1. Choose a healthy diet and stick to it with zero cheats. No alcohol either.

2. Workout twice a day for a min of 45 minutes. One MUST be outdoors.

3. Drink one gallon of water daily.

4. Read 10+ pages of a non-fiction book.

5. Take a progress pic daily.

Failure to meet any one of these tasks an any day results in starting the challenge over at day 1.

Jeremy has been leading groups and challenges, running calls, and helping people get fit and healthy for years and his dedication and passion is obvious. He's also been through the 75 Hard personally and today he shares some insights on why it's so popular and successful.

My group and I are kicking this off on November 1 and if you're a dad looking to get into killer shape, physically and mentally, I invite you to apply to our brotherhood in the Inner Circle. https://www.fdnic.com/

We will be running weekly coaching calls to help keep you on track, using accountability teams for support, daily tracking charts, and you'll have access to a number of resources to keep you pushing forward, especially when sh*t gets hard. And it will.

The accountability portion of this can't be overstated and trying to do this alone is not something I recommend.

If you're ready to join a group of dads on the same path as you are and are willing to put aside your ego and get to work, you can apply here: https://www.fdnic.com/

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As dads, we're busy. Like, ALL the time. There is always more to do than we have time or energy and it's a constant battle to prioritize our own health and well-being.

Most of us know this of course and do the best we can. But it's not good enough. For you or for your family.

I'm here to tell you that it's not easy to make ourselves a priority. It's far easier to let life get in the way and knock us off the path we're on.

Many of us start a new program or diet and do well. Until we don't. And most often, it's a small life event that kicks us in the d*ck and sends us back to square one.

I'm not going to sit here and tell you to suck it up and do better. You already know you need to. I'm here to tell you that we all go through ups and downs, including me, and it's part of life.

Stress, relationship struggles, a new job, getting laid off, COVID, kids sports, and the dog getting sick are all enough to throw our routine into a tailspin and crush our motivation and progress real quick.

My point is that there will ALWAYS be an excuse to get off track, it’s life.

It comes down to commitment, finding the reason being healthy and fit is important (or not) to you and then choosing to stick with it when sh*t gets hard.

It's one of the main reasons we do challenges every month in the Inner Circle; to hold guys accountable and keep them from falling off.

We ALL get off track sometimes, that’s normal and expected. It’s about realizing that and getting back after it because we are committed to being better.

Every one of us will fck up. Every one of us will “fail”. It’s about shaking that sht off and doing the work despite this.

It’s the reason we need to constantly challenge ourselves, get out of our fu*king comfort zones, and push our limits.

You owe it to yourself and your family to be the best version of yourself. Life is hard, but you need to be harder.

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Here's an unpopular fact; you already know everything you need to know about losing your fat gut, man boobies, and getting into shape.

Many of you have already been in shape or gotten into shape (more than once) at some point in your life yet are currently overweight, weak, tired, and exhausted.

You know that in order to lose weight, you need to eat less, as in a calorie deficit. You also know that resistance training is critical for adding lean muscle, which is the #1 best thing you can do for your metabolism and fat burning.

You also know that you should be eating high quality foods and staying away from crap foods. And getting enough sleep is up there as far as importance as well.

But on a grand scale, very few are doing these basic things.

And it comes down to one thing; your excuses!

Here are 3 of the most often used excuses and none of them are valid. Here's why:

1. "I can't stick to a diet!" Every "diet" needs 3 things in order to be successful. It needs to be healthy, get results, and be sustainable. That’s it. Stop following Keto or any other extreme diet. They do work but not for most of us. You don’t need to sacrifice all the things you love for the sake of weight loss. Focus on healthy one ingredient foods. Give up the things you know aren’t helping your progress.

2. "I don't know how to get started." Start where you're at. Stop comparing yourself to me or anyone else, especially on social media, they are all highlight reels. Take one small step each day. If you can't run, walk. If you can't do a pushup, do it from your knees. Make every day a non-zero day. Find someone or a group to hold you accountable.

3. "I don't have enough time." I hear this one less now that COVID has kept us all home for so long but it’s a HUGE excuse. Get it out of your head that you need to train for hours a day. You don’t. My workouts are typically 30 minutes or less and it's been this way for years.

Your health is the single best investment you have and if you're not making time for it, you're cheating yourself and your family.

You do have enough time for exercise. You do have enough time to cook healthy food. The busiest and most successful men in the world make time for their health every day and you can too.

There are always going to be a hundred reasons why you can't do this. Your job is to find the one reason you can.

Stop the excuses and get to work.

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Anyone can get motivated for a short period of time, especially if you have a very specific reason or goal.

But motivation doesn't last and if you rely on it solely to get you through the ups and downs of your fitness program, you'll likely end up failing.

Much like willpower, motivation is a finite resource, and the rush of adrenaline you get after watching Rocky 3 or watching The Iron Cowboy doing 50 Ironman Triathlons in 50 days, will wear off pretty quickly.

Instead, I propose using two things to help you stay focused on your goals and that's inspiration and habit.

Inspiration is the thing that lights you up inside and resonates with you on a deep emotional level. Maybe it was your father dying in his fifties from diabetes and you're scared it might happen to you.

Maybe you've always been the "fat guy" and it's shaken your confidence in yourself. Or maybe you're a former athlete and want to feel strong and athletic again.

There is no right answer for this and you'll have to look deep to find what truly inspires you but once you find it, you can use it to keep you pushing forward even when you really, really want to stop.

I've spoken with hundreds of men about this and sometimes inspiration is deeper than one is willing to look. And in that case, I'd tell you to rely on good old-fashioned habits.

Habits are nothing more than the things you do on a day to day basis and unfortunately, many of ours aren't conducive to optimal health.

Most of us have habits that have been part of our lives for a long time and things like eating snacks late at night or drinking that early morning Red Bull are very hard to just stop cold turkey.

In my experience, taking small steps is the best approach and replacing one unhealthy habit with a better one every 7-14 days is a great start.

The key is not to overwhelm yourself with trying to totally revamp your entire lifestyle because that always almost ends of crushing failure.

Take it one day at a time and remember, you're in this for the long haul.

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Last week I got sick. Really sick.

It was the worst I've ever felt and a day I won't ever forget.

We were out on our new boat and while fishing, I suddenly lost my balance. We were in dead calm waters so it was odd.

A few minutes later I was on all fours trying to focus because everything was spinning like crazy and I was intensely nauseous. So much so that I couldn't even pick my head up or open my eyes.

I figured I'd had too much caffeine or was dehydrated and it would pass quickly, but it didn't. After 45 minutes of lying on the boat floor trying not to move at all, we decided to call 911 for help.

My girlfriend and I had no idea what was wrong as I'm in excellent health. Was it a heart attack? Was it a stroke? Was it something else? I literally had no idea and have never had this happen before. I don't even get sea sick.

At this point I could barely move at all and as our police boat escort took us to the dock, all I could hear were sirens and people talking.

I remember being pulled off the boat by two paramedics and wheeled into the back of the waiting ambulance. They ran every test they had on me and came up with nothing. All my numbers were excellent and they strongly recommended I head to the hospital immediately.

We made the hour-long drive home and I was dropped off at our local hospital ER and was met by a nurse with a wheelchair.

For the next three hours I underwent more tests, blood work, CT and chest scans, and dexterity tests to check for a possible cerebellum stroke.

I was still unable to open my eyes or walk and was freaking out because this wasn't passing. I was just as sick as I was initially and 7 hours had passed. Not good.

Finally the meds they gave me for anti-dizziness started to work and I was able to stand on my own. A few hours later, I was feeling well enough to go home to sleep.

Three days past and I was still unsteady on my feet and I met with  a few doctors and physical therapists who thought that it might be the "crystals" in my inner ear that were out of alignment and causing this vertigo.

But after a series of tests, the crystal theory was ruled out and I was left with no answers again.

I recorded this show 6 days after my initial incident and although I don't feel dizzy anymore, I'm overly tired and sluggish.

I don't know what it was or why it happened. I guess it was just a random thing. But whatever it was, it scared the hell out of me and made me realize I'm far from invincible. That day on the boat could have been my last and I have a newfound respect for what my body can and can't do.

It also served as an incredibly important reminder of how fragile life is and to cherish each day I have.

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The next time you’re out in public, take a look around. Notice the look of indifference on people’s faces as they shuffle their feet, put their heads down, and pretend not to see you. Sadly, most people will walk through life with a sense of hopelessness and incompleteness.

It’s because most of us are living by society’s standards and not our own. We do all the things that are expected of us without much thought as to whether it’s actually right for us or will make us happy.

After all, life should be a happy experience, shouldn’t it?

You don’t have to live this way, but you may be choosing to. And a big part of the problem is that you are telling yourself the following lies that you have come to believe as truth.

1. My past defines me.

I had a crappy childhood. I was small, weak, picked last in gym class, didn't play sports, date in school, and was bullied for an entire year.

I could have easily crawled into my shell and withdrawn from life, but I didn't. I chose a different path and so can you.

1. Work is supposed to suck, that’s why it’s called work.

I have no issue with hard work and in fact, I advocate it. But working for the sake of working doesn’t make sense. Sure you have to pay your bills, but so do all the small business owners, online entrepreneurs, and people who are happily pursuing their dreams.

The only reason you may be working in a job you don’t like is because you’re afraid of change. You are scared that you will fail, be broke, lose your house, wife and family and it will all be because you took a chance.

1. I don’t deserve to be happy.

Unfortunately, this is a deeply ingrained lie that can cause you to spend your life living just above average. From early childhood, you are led to believe certain things about yourself and many times, it’s negative.

Many of you falsely believe you are not good enough to be/do/have what you want in this life. And I’ll tell you with absolute certainty- it’s complete bullsh*t.

You are far more powerful than you believe.

1. I can’t change.

Of course you can. It’s very challenging to change, especially permanently, but it needs to happen if you are going to improve your life. Doing the same things and making the same decisions every day and thinking something new will happen is madness.

Being unhappy can be caused by a number of things, but chances are, it’s your negative, self-defeating habits that are the culprit.

1. Things will get better.

Things won’t get better until YOU get better. The world doesn’t owe you anything, you have to work hard to get what you want. Hell, you’re already working hard now, you just may be directing your energy in the wrong places.

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What started out as an occasional Red Bull back in 1999 turned into a raging 2-3 a day habit that ultimately led to heart palpitations, mood swings, and a mouthful of cavities.

I did this show to share my two-decade long addiction to energy drinks, how I got off of them, and why I did.

After spending so many years drinking them and so many thousands of dollars buying them, I feel confident in saying that it's a terrible and wasteful habit.

Although I love them and miss drinking them, my decision to quit on January 1, 2020 was one of the best health related decisions I've ever made.

Caffeine addiction is relatively common and the U.S. spends upwards of $3 billion annually on energy drinks alone. Given the fact that other than the actual caffeine, there is very little (or nothing) beneficial to the human body in them.

I never really thought I had a problem and figured it was normal to drink them all day, every day. I'd go to bed looking forward to my first sip of my Monster Zero and had cases of them lined up in my garage so I never ran out.

I had quit a few times and gone through some serious withdrawal symptoms but always ended up back on them.

I spent 20 years off and on (mostly on) drinking them daily and it wasn't until my girlfriend started expressing her concerns about my health that I started taking my addiction seriously.

It got to a point where I couldn't even start my day without an ice-cold orange Monster Zero in my hand and my day revolved around the time I could drink my next one.

Ironically, I didn't get any energy from them and in fact, it was the opposite. I felt like crap all the time and my heart would start beating erratically throughout the day, which made me nervous.

And it was at the urging of my girlfriend that I finally committed to giving them up for good and that's exactly what I did at the start of 2020.

Since then, I've adopted some much healthier habits and feel far better now than I did before.

And I hope that my story helps you make a good decision if you're struggling with own energy drink habit.

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Before I get started, I will tell you that late night snacking is not inherently bad. The time of day in which you eat is pretty much irrelevant and the main factor in whether or not you lose weight is tied directly to the number of total calories you're eating.

However, many of us find ourselves staring at our pantries a few hours after dinner scanning the shelves for that sweet or salty treat.

This snacking can lead to the one thing that might be sabotaging your progress; over eating. It's incredibly easy to consume 300-400 calories or more from late snacking and because most of the time we're eating junk type foods, it's all empty calories.

So your calorie deficit that you worked so hard for all week can be wiped out with a few handfuls of kettle chips or a bowl of chocolate ice cream.

These things are fine to eat in moderation, as is anything, but they can mean the difference between you losing the weight and you not.

Snacking is a highly emotional thing and is caused largely by triggers, whether you know them or not. Rarely are we physically hungry but rather want to reward ourselves for a hard day or we're in the habit of eating at certain late hours.

Here are a few things I've learned over the years:

• The habit of snacking on junk can be unlearned like any other habit.
• It's possible to reward yourself with things other than junk food and sugar.
• You likely have (deep) emotional ties to certain times, smells, feelings, and foods that make you feel like you have to eat them.
• We tend to make poor eating decisions when we're tired, stressed, anxious, or dealing with fear.

And some of the things you can do are:

• Get the junk out of your house.
• Eat enough throughout the day.
• Make sure you're eating enough protein with every meal, especially at night. Protein will leave you feeling fuller than carbs or fat and less likely to snack on crap.
• Don't eat while watching TV.
• Learn your triggers and avoid them.
• Track your calories to see what you're really eating.
• Practice fasting and include the time you normally snack as part of your fasting window.

Hopefully these tips and ideas help you with your late night snacking and be sure to join our private Facebook group at FitDadNation.com/Community

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Today we celebrate our 100th episode and I thank each of you who have taken the time to listen to what the Fit Dad Nation is all about.

As a thank you, I'm offering free access for 30 days into our accountability program called Fit Dad Nation Inner Circle. Email me at steve@fitdadnation.com and I'll send you the info.

Today I want to share my core beliefs on fitness and how simplicity is the key to your results. I've learned a great deal over the years and I can tell you honestly that all the fancy diets, programs, and supplements don't mean sh*t compared to the basics of good health.

Honestly, you really only need a few things to succeed regardless of your goals.

• The honest desire to change
• The commitment to making it happen
• A plan to make it happen
• The hard work and consistency to see it through

I speak from experience here and I’ve shared my story many times here. If you don’t care about your own health, neither will anyone else.

Here are the things to focus on if you want long-term progress:

• A healthy and sustainable diet that gets results for you. Stop eating sh*tty foods. You know McDonald’s is crap. You know veggies are good. Apply this information.
• Progressive resistance training. Train your a** off, sweat every day and push yourself daily.
• Move more and sit less.
• More fresh air and sunshine and less cubicle and lamp.
• Less stress and more happiness.
• Commit to being better every day. Long-term results require long-term consistency.
• Get more sun, sleep, and sex and less stress, anger, and apathy.
• Kill negative self-talk, excuses, and procrastination. Now is literally all you have.
• Use your f*cking head. Stop using supplements to try to hack your results. Stop looking for shortcuts, there are none.

It’s not as easy as just following a few basic principles because most of us are full of excuses why we can’t do it.

Here's how I look at fitness and I use these as my benchmark for progress:

1. Stop using f*cking excuses. We all have busy lives, kids, jobs, and dozens of other things to do daily.

2. Make your body a priority. It’s selfish to put yourself behind everyone and everything else. Take care of #1 and you will be a better husband, father, and man for it.

3. Life is hard, get over it. I struggle every day to keep my business afloat, to keep my emotions in check when I can’t see my daughters, and to keep myself from eating a box of honey buns. It’s hard, really f*cking hard, and some days it seems impossible. But it’s not.

4. Put work in every day. Stretch, walk, take the stairs, get more movement in. Lift heavy weights until they aren’t heavy anymore. Train hard. Be committed. Do the work especially when you don’t feel like it

5. Eat like you actually care about your body. Remember, nobody ever got fat from one meal. You did this to yourself over time.

6. Find your “why” as in why it’s so important to be healthy and fit.

7. Realize that life is immensely short. Do you want the best years of your life to be spent just trying to make it through another day? You can still live an amazing life while looking and feeling the best you ever have. It’s there. Take it.

Thank you for all your support!

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I can hear you already muttering under your breath "what is Steve talking about? Eating healthy isn't hard!"

And I agree.

But if it was easy, why are 200 million Americans overweight or obese? It's not because eating quality food is easy, it's because food companies are making it their mission to feed us garbage.

And that's exactly what we're doing; eating garbage.

But we can't just blame the food companies for this mess. We need to take ownership of why we're overweight and can't seem to control our diets for more that a few months at a time.

We all know the key to losing fat, how we feel, and much of our general health is directly tied to what we eat.

Yet we continue to struggle with weight year after year and despite all the information and resources available to us, we aren't getting fitter.

We're getting fatter.

We also know how to eat healthy, yet we choose not to. Why?

Well, there is a lot that goes into the psychology of why this is and a single podcast can't even scratch the surface, but I want to share a few things with you that might help.

First you need to understand that you don’t need more information, more recipes, or a meal plan walking you through every single meal.

You already know how to do it. You just aren't.

Eating healthy isn't complicated. You don't need fancy supplements, any particular diet, or coaching from an Instagram guru. You need to put the effort into eating better food.

Here's what I'll tell you:

1. Don’t eat like an a**hole
2. Stop being lazy. It takes work, yes. If you want to change your results you have to change what you're doing.
3. Find what works and stick with it. Stop diet hopping or trying whatever is working for your buddy.
4. Take it one week at a time. Don’t think you can never eat certain foods again. You will fail.
5. Limit foods with zero benefit like alcohol, soda, fast food, and sugary crap.
6. Keep it overly simple. Stick to the few same meals if that works. Eat as many one ingredient foods as possible.
7. Remember that there is no best diet. The "best" for you is the one that is healthy, sustainable, and gets results.

The bottom line is you already know what is bad for you and what isn’t. You know eating a diet filled with lean proteins, veggies, fruits, nuts, and oils is healthy. You know a diet filled with Panera sandwiches, Big Gulp's, Cheesecake Factory, and Kit Kat's isn’t.

But yet we still opt for the latter, which is why most of us are overweight and constantly trying to lose more weight.

We know the answers. Bad food tastes amazing and we want it. We are a society that gets what we want, when we want it, and doesn’t want to work for it. And that’s a problem.

It's on you to break out of that trap.

I’m here if you need help.

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So what happens when you're working hard on your habits, eating clean, training hard and your significant other eats like sh*t?

It can feel like you're constantly fighting an uphill battle and even may feel like you're being sabotaged.

It's actually really common and can be frustrating, demotivating, and sometimes very hard to resist the temptations

In my own relationship I have a woman who eats mostly sugar and heavy carbs like pasta and rice and at times, it's been an incredible challenge to stay the course and continue eating high quality foods.

There always seems to be an occasion to go out for ice cream, have some cheesecake for dessert, or stop off for some Chinese takeout.

I love junk as much as the next guy but it's a slippery slope and it's all too easy to find ourselves downing a bag of Doritos at 2am.

These foods are incredibly delicious, many of which are addicting, and it's not easy saying no and crunching down on a carrot or celery instead.

When our spouses aren't on board with our healthy lifestyles, we need to take matters into our own hands, assume 100% responsibility, and figure out how to stay the course.

Willpower only goes so far and is a limited resource and at some point, if there are enough temptations around, we will cave.

These are some of the specific strategies that I've incorporated into my life to help me and I'd highly suggest using some or all of them if you have a spouse that eats poorly.

• Lead by example. You can't change her, so continue making healthy choices and hope she follows suit.
• Don't nag or guilt her about her food choices. That will only create resentment.
• Throw down a challenge. Make it personal. Put something on the line.
• Share your goals and why eating healthy is so important to you.
• Get her involved with what you're doing. Make getting healthy a team effort.
• Do the grocery shopping yourself.
• Cook healthy meals for the family. I don't know any woman who wouldn't say yes to a healthy home cooked meal that she didn't have to make.
• Experiment with new healthy foods. Plan to cook one new meal each week, preferably together.
• Stop going out to eat so much. It's far easier to choose unhealthy foods (or overeat) when eating out.
• Designate a whole shelf in the pantry and/or fridge with your foods. Don't deviate from it.

Hopefully these tips help and I'd love to hear what you do if you have a partner that eats like sh*t.

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Energy.

It's something we all want more of but always seem to be in short supply of. With our busy lives, commutes, and never-ending list of "to-do's", it's not a surprise that we are seemingly always low on energy.

Add this to a diet high in processed foods and sugar coupled with a mostly sedentary lifestyle, and we've got a recipe for a crappy energy supply. 

The good news is that there are a ton of things we can do to improve it and I know because I spent well over a decade just barely getting by, struggling to make it out of bed in the morning, and always looking for a quick pick me up to get me through.

Here are 15 things I started doing that worked extremely well and that you can incorporate to skyrocket your own energy:

1. Get out of bed early every day.
2. Get into a good mood.
3. Be consistent with exercise and strength training.
4. Move as much as possible. Even a 10 minute walk will make a difference.
5. Spend 15+ minutes in the sun and fresh air.
6. Limit or avoid processed foods and sugar.
7. Get inspired. Find your passion or a purpose.
8. Avoid the couch magnet.
9. Meditate or practice purposeful breathing exercises.
10. Get 7-8 hours of quality sleep every night.
11. Reduce your stress as much as possible.
12. Listen to music that pumps you up!
13. Take cold showers.
14. Replace all your beverages with water.
15. Don't rely on caffeine and/or sugar for short-term energy spikes.

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Since the majority of us have weight loss as our #1 fitness goal, it's not a surprise that we use the scale as the main indicator of our progress.

Today I want to share my thoughts on why I actually believe that your body weight is a relatively poor indicator of progress and suggest what you should be looking at instead.

Here are the main things I cover in this show:

1. Your clothes fitting better, getting into smaller sizes, and dropping belt and pant sizes.
2. More energy and stamina. This is especially helpful for keeping up with your kiddos.
3. More confidence. This is HUGE and will affect every area of your life.
4. Seeing something you're proud of in the mirror. Catching a glimpse of your long-forgotten triceps or seeing a shade of abs can be a massive motivator to keep you pushing forward.
5. Getting compliments and hearing positive feedback from others. Sometimes we're just too close and can't see the changes we're making. Others will.
6. Having better sex. Your wife will thank you.
7. Strength gains. Being able to do more push-ups is a big win and getting to the point where you can do full pull-ups is something most guys strive for.
8. Moving better. As you start making progress, training hard, and losing the belly and extra fat, you'll likely start moving better.
9. Having a better relationship with food. If you're following the basics of good nutrition, you'll start to understand which foods help you and which hold you back. This is critical for long-term success.
10. Fewer aches and pains. All that extra weight that you've been carrying around is affecting your bones, ligaments, and joints more than you realize. Once the weight starts coming off, you'll notice fewer and fewer of these.
11. Better sleep. We just aren't getting enough quality or quantity of sleep. I've got a whole other episode on this topic.
12. Being more positive. Exercise releases endorphins, we know this. So why not do something every day that makes you feel better? Your mood will improve and you’ll get more sh*t done.
13. Having healthy habits that include regular exercise, proper nutrition, and a healthy lifestyle are all incredibly important wins. The fact that you've developed these is the biggest win of all and far more important than the few pounds of scale weight you've lost.

Apply to join our free private Facebook group at FitDadNation.com/Community

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Let's face facts here, life is short enough already and if you aren't actually finding happiness in it, then what are you waiting for?

Life won't get better on its own. Take control of how you spend your days and how you live your life. If you don't, you can be assured that one day you will wake up to find it's too late.

For me, enjoying the quality of life is now more important than ever. I spent more than a decade being miserable and basically withdrawing from life.

I was unhappy at home and even more so at work and it sucked. I felt trapped in a life I didn't necessarily want and felt like I was powerless against it.

It wasn't until I literally felt like I was going to have a heart attack that I decided to make some big changes and alter the course of my life. And I'm 10X happier now and honestly try to live the best life I can each and every day.

Today, I want to share some things that have helped me tremendously with living a more fulfilling life and I honestly believe that we were not put on this Earth to live average existences or to merely "get by".

No, we were put here to kick some butt in whatever endeavor we choose and to live life with passion and purpose.

Here are the things that I've learned to adopt into my life that have made all the difference.

1. Be a better person in every situation.
2. Leave anger, hate, and resentment behind you. These things will suck you down a black hole and don't benefit anyone.
3. Spend as much time as possible outdoors.
4. When you are with your children, be with them. Turn off that f*cking television and do something with them that they will remember.
5. Train hard, eat quality foods, and be good to your body.
6. Give more than you take.

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Gyms have been closed for a while now and it's on us to improvise with home workouts. If you're fortunate enough to have weights, medicine balls, sandbags, or resistance bands, that's great. If not, your left to find body weight exercises to keep you training.

Either way, we're still out of our routines and trying to establish some semblance of normalcy and I'm seeing a lot of people struggling.

Here are 8 mistakes you're making with your home workouts:

1. You're using excuses to be lazy and not train. Sure your gym is closed, but you have everything you need in your house to get and/or stay fit. Unless you're an elite athlete or CrossFitter, you'll be using your stairs, doorways, chairs and tables in your house.
2. Not having a set training schedule. Consistency is key. Put it on your calendar and commit to it.
3. Training in a comfortable room. Pick an uncomfortable room like your unfinished basement or garage. The living room can be distracting with a tv or if your kids are trying to get your attention. Better yet, do it with your kids.
4. Doing the same workouts over and over. Get creative and have fun. Sticking to the same handful of exercises gets boring and you may lose interest. We’ve got multiple programs for home workouts in the Inner Circle that will get you engaged and working hard.
5. Trying to overdo it. For those relying on body weight exercises, understand that they aren't necessarily easier than free weights. It's easy to push too hard because you're not using dumbbells or barbells, but there are plenty of movements that can hurt you if not done properly.
6. Not focusing on strength training. This is the base for all exercise programs. It’s easy to get caught up in doing a bunch of cardio/conditioning but muscle mass is always a priority regardless of your goal.
7. Skipping body parts like your back. You might think it’s impossible to work back without a bar but it's not. Use your table, chairs, broom or shovel handle.
8. Not being accountable. We’re inherently lazy and when given the choice, most of us will choose the path of least resistance and that includes finding fillers and tasks to keep us busy and away from the things we know we need to do like training hard. Find an accountability partner, group or program. We have the Inner Circle which focuses on accountability. If nobody is watching or nobody cares, it gives us far too many outs and makes it easy for us to say “I’ll do it tomorrow".

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Today's show is for dads who are either new(ish) to fitness or are just getting back into it after a long layoff.

It's easy to get caught up in all the fitness hype online and there is more information available now more than ever. It's confusing, overwhelming and it's hard to know what is truth and what is bullsh*t.

I believe getting fit and healthy is relatively simple and the more complicated we make things, the less likely we'll be to stick with it. So here are 10 things that I see a lot in fitness newbies and they are hurting or killing your progress.

1. Not having a strong "why" or a specific goal.
2. Doing only cardio because you think it's the best way to burn fat.
3. Following random social media workouts hoping it'll work.
4. Not focusing on quality AND quantity of your foods.
5. Not being consistent with healthy habits and not having patience.
6. Training like you're still 22.
7. Believing everything you hear or read online. Take it all with a grain of salt, even what I'm saying right now!
8. Having false expectations about your results.
9. Not focusing on the basics of good health and fitness and looking for shortcuts.
10. Using excuses and procrastinating.

Listen to why I chose these 10 things and what you can do to fix them and start getting those results you desperately want!

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Let's face it, being stuck at home is making it much easier for us to eat junk. I'm not judging because I'm just as guilty as you and it's been a struggle for many of us to stick to a relatively healthy diet.

We're heading to Costco to load up on foods that have long shelf lives and for the most part, they aren't the healthiest options. Many of us are just doing the best we can right now with all the changes to our lives and I get it.

In fact, I believe that we just need to be focusing on doing the best we can with what we've got right now and often times, optimal health isn't at the top of our lists.

But there are some things we can do to at least make better choices with what we've got. So today, I share some tips and ideas that work for me and should be a big help to you if you'd like to clean up your diet right now.

And while it might not make sense (or even be possible) to eat super clean, making a few changes to your eating habits, implementing a few specific strategies, and getting very mindful about what and why you're eating, can make a big difference.

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Let's face it, this Coronavirus thing has thrown our lives upside down. It's cost us our jobs (for now), our freedom to leave our homes and our ability to be with friends and family.

And if you're tuned into social media, which is what many of us are doing in the wake of all this, you'll likely see Internet "guru's" touting all the amazing things they're accomplishing during this terrible time.

And there is nothing wrong with using this "down" time to develop new habits, better yourself, or find a new passion. But we're all hurting from this and many are struggling just to get through the day. And all we typically see on social media are highlight reels of someone's life.

And it can make us question whether or not we're doing well in our lives; I know it has for me.

You see, I haven't used these past few weeks to become proficient at anything new. I haven't read a half dozen new books. I haven't increased my business by 50%. I haven't found 10 new clients. I haven't launched a new product. I am struggling.

And that's O.K.

This is affecting each person differently and some are struggling more than others. Some have withdrawn from their daily routine. Some have shut down completely.

That's not anything to feel bad about.

I'm tired of seeing these high achievers telling us that if we aren't making incredible personal progress right now, that somehow we're selling ourselves short.

And while this has given some people an excuse to be lazy, that's not what I'm talking about here. Just because you aren't killing it in your personal and professional life doesn't mean you're failing. 

I applaud anyone who can put the world's events aside and focus on business and accomplish great things, I really do.

But don't compare yourself to those showing us a tiny sliver of their "amazing" lives and think you're not a success. Handle these scary times the best you can, protect your family, and cherish each moment you have with them. To me, that's success.

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I don't have to tell you that the world has been turned upside down with the spread of the Coronavirus. It's affected virtually all of us and has decimated the stock market, cost millions of jobs, and is on track to kill hundreds of thousands of people.

We can only do the best we can during these crazy and very scary times and today I offer up some ideas to remain as healthy, both mentally and physically, as possible.

Our greatest defense is a good offense and by that I mean if we take steps to stay isolated, build our immune systems, and remain active, we have a better chance of not getting this or at least suffering fewer or shorter duration symptoms.

These are a lot of things we can do on a day to day basis and sadly, many are using this "down" time to be lazy and withdraw from their normal routines.

I think that's a bad idea.

I hope some of the ideas and tips help you in some way and I honestly wish you and your family well during this difficult period.

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Bobby Maximus is a stud. He's a former police officer and UFC fighter, Host of the Maximus Podcast, writer for Men’s Health and author of Maximus Body, speaker, gym owner and a father to two boys and definitely not shy about who he is.

At first glance, you might think he's just another arrogant meathead, judging from all the shirtless selfies on social media and honestly, and that's what I initially thought as well.

But after reading some of his posts, listening to him on other shows, and digging into his content, I found him to be humble, articulate, and in the fitness business for the right reason; to help others get better.

He also takes a very direct and no bullsh*t approach to fitness and getting results, which I admire.

I actually had a blast with our conversation and we spoke about a number of things from the power of taking complete ownership to the importance of honest self-reflection.

We both agreed on the power of consistency and why showing up every day is critical to success and why we, as a society, love to play the "blame game".

We also get into the topic of values and how we're seeing some people's true colors with the Coronavirus pandemic. He also has some interesting thoughts on the "overnight" success stories of athletes and celebrities and why it's important to look at their work ethic versus thinking they are just lucky.

One thing we both agree on is how basic and simple getting and staying fit really is. There are no shortcuts, hacks, or (legal) cheats and anyone who tells you there are, is selling something.

Bobby is all over the Internet and you can find him on social media @BobbyMaximus and at MaximusMindset.com

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So my guest today is someone who I found through another podcast interview and her story really resonated with me.

Her name is Emily McCarthy and she’s a former CIA case officer, spending time in war-torn Africa post 9/11 and following her time with the U.S. Government, she co-founded GORUCK, which is an American brand with roots in intelligence and special forces and runs unique challenges and events all over the world.

But it wasn't this background that prompted me to reach out to her, rather it was the stories she shared about her relationship with her father, that really moved me.

More specifically, how he was a constant positive presence in her life, always having her back, being her biggest cheerleader, and pushing her to be the best version of herself.

Having two daughters of my own, I want nothing more than to raise them to be happy, confident, and strong and Emily shares a number of stories from her childhood and lessons she learned from her father.  

She shares how he taught her how to dream big and go after what she wanted in life and helped her build the confidence that would carry her into a very successful professional career.

Sadly, her father passed away at a young age and she talked about the enormous impact it had on her for many years.

Hearing Emily talk about her father reminded me of just how much of an impact we have as dads and how I want my girls to talk about me in the same regard later in life.

On a professional level, Emily has accomplished a great deal and she shared the story of how GORUCK got started and what it's evolved into, which is a massive global brand with more than 300 ruck clubs and more than a thousand events taking place.

I enjoyed this conversation tremendously and listening to her speak so highly of her upbringing and about the man her father was, reminded me of the incredible opportunity we, as dads, have to be positive role models for our children.

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Dr. Shawn Baker is an orthopedic surgeon, international speaker, podcast host, CEO of MeatRx.com and author of The Carnivore Diet.

He’s been featured on numerous mainstream media channels and is one of the people largely responsible for the Carnivore movement that seems to be everywhere on social media.

I've been following him on Instagram and watching his videos for months and am very interested in the science behind this diet, so I was excited when he agreed to this interview.

Before we even got into the Carnivore, Dr. Baker shared his thoughts on why we, as a nation, are the fattest we've ever been and why it's not getting better despite all the information and resources we have access to.

Since not everyone knows what the Carnivore Diet is, I asked him to break down exactly what it is and what's on the menu as well as why it's been helping so many people lose weight and help with their autoimmune diseases.

He has really chalked up hundreds, if not thousands, of testimonials with people who have had success with the Carnivore and although I was clear that I wasn't necessarily a fan of such a strict approach to eating, I admire the work he's doing to help people get healthy.

Yes, this is an extreme approach and is essentially an elimination diet, which explains many of the successes his clients have had as they remove things like gluten, dairy, and sugar from their diets.

We talked about the calorie and/or macro counting and if it's necessary on the Carnivore and the differences between the Keto Diet and the Carnivore.

I asked him who, if anyone, isn't a good fit for this diet and his answer was surprising.

We also discussed how to break free from our processed food addiction and how to change our relationship with food, which really is at the root of most of our struggles with obesity.

He also shared his thoughts on the Netflix documentary, The Game Changers, which has stirred up a lot of controversy in regards to meat consumption. He has a great rebuttal to this show, which clears up a lot of the misinformation shared in it.

If you're curious about the Carnivore, this is THE man to listen to on the subject.

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One of the most common things I hear from dads is "I don't have enough time to train" and I call b.s.

Sure there are a few guys out there that literally have zero time for anything other than work, but those cases are very few.

Most of the time, it's not a lack of time but rather poor time management that's the issue. It can also be procrastination, laziness, excuses, or feeling guilty for wanting to take time for yourself.

Today, I'm going to share 10 ideas that you can use starting today that will help you "find" that extra time for training.

1. Find an emotionally charged reason to train. As in find your "why" it's so important for you to do it. If it's not important, then you can stop listening to this show right now.

2. Do something you actually enjoy. If you dread going to the gym, how long will it last?

3. Schedule it into your day like anything other appointment or meeting. And don't miss it!

4. Realize that 20 minutes is plenty of time to get a great workout in. Use compound movements, metabolic training, and HIIT for time efficient workouts. You don't need much more than that a few times a week to see results.

5. Since you’re already doing things with your significant other and kids anyways, make it something active. I’ve built obstacle courses, done park challenges, American Ninja Warrior type things with them.

6. Cut out or severely limit watching tv, using electronics, sports (blasphemy!), and other time sucks.

7. Hire a coach or put your money on the line. You'll suddenly "find" that time if you're paying for it.

8. Use phone apps to help keep you accountable. MyFitnessPal or a pedometer is a good place to start.

9. Clean up your diet; like really. You'll be surprised at how you seem to find time once you're already doing most of the work with nutrition. Working out is the easy part.

10. Take a hard look at your schedule. Spend a full week writing down exactly how you spend your days. If you’re honest, and this only works if you are, you’ll likely find more than enough time to train.

I hope this helps you "find" that time because we, as dads, aren't doing it often enough and your health is all you have.

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Today I'm with Dr. Anthony Balduzzi, who is a men’s health expert, the owner of the Fit Father Project and holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania and a Doctorate in Naturopathic Medicine.

He’s also a speaker, entrepreneur, and former bodybuilding champion and I’ve known him for a few years now and he’s a genuinely good guy and definitely knows his sh*t when it comes to the world of fitness.

Dr. A shares his powerful story of how the premature death of his father ultimately let to his mission to help dads live healthier and his passion is clear. This is a man on a mission to help as many fathers as he possibly can.

We talk about the most important habits we, as dads, need to get and stay fit as well as why the basics are far more important than all the fads, supplements, and hacks that are out there.

The Fit Father Project has helped tens of thousands of dads and his position is that the vast majority of health and fitness advice online is simply NOT sustainable for guys over 40 with busy schedules, families, responsibilities, and aging metabolisms.

He says "To win with your health, long-term, you need an eating & exercise approach that’s simple, sustainable, and actually geared for your schedule and body as a busy father over 40."

And I agree 100%.

We talk about the impact that being part of a tribe has and why we need this as dads. I've seen a significant difference in the level of commitment and success that being part of a like-minded group has versus trying to go it alone, which is what many of us try to do unsuccessfully.

If you're a father struggling with any aspect of your health and fitness, take the the time to listen to this episode.

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Tony Gentilcore is a well-known strength coach, fitness author and speaker, as well as a gym owner in Boston, Mass.

He was a guest on our Podcast back in October 2018 and we talked about all the bullsh*t that's so prevalent in the fitness business. Today I asked him back on to discuss something that I get a lot of questions about and that's starting and running an online business.

There are so many middle-aged men who are burned out, working just for a paycheck, and desperately looking for a sense of purpose in their work.

This is where online business comes in because it literally has no barrier to entry and one can start a business based on their passions with virtually no costs.

I'm a huge proponent of not only online business but for following your passions. I spent more than a decade working in finance and hated almost every minute of it. I know what it's like to feel trapped and miserable at a soul sucking job.

Tony has done an amazing job of creating a well-respected reputation and brand in the fitness space and he's been publishing content consistently for years.

He offers some great insights into how he's been able to build his brand into a thriving business and for those looking to possibly get into online business, you should pay close attention.

So today I picked his brain on why he thinks he's been able to stand out in such a crowded marketplace, especially given that he does very little, if any, advertising or promoting.

I really admire the fact that he's been able to create a very successful online business by sticking to the basics of helping people and being extremely consistent with high quality content.

Tony is someone who followed his love for fitness and coaching and through hard work and continually educating himself, has become a highly sought-after expert.

We talk about the myths associated with running an online business and why sitting on a white sandy beach sipping Mai Tai's while typing on your laptop isn't reality.

We also discuss "imposter syndrome" which is when someone doesn't feel like they have enough credentials or knowledge to be an authority in their niche or charge for their services and this is a very common issue when starting out.

Tony also shares some of his biggest struggles as a father to a young son and busy gym and online business owner and some of his best practices that help him day to day.

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Since most of you listening to this show are either in your forties or getting close, I thought it would make for a great show if I shared some actionable ideas on how to get fit and stay there.

Age is just a number and I honestly believe that, but the fact is that our bodies don't do what once did and many of us are dealing with aches, pains, past injuries, and tight muscles.

It's part of the aging process to some extent but the larger factor is how we've lived our lives up until this point.

Many of us have spent years or decades sitting at a desk, driving long commutes, and living a relatively sedentary lifestyle.

And that sh*t adds up!

So today I talk about 6 specific things you can do to combat the effects of an old, tired body and start feeling better than you have in years.

1. After middle age, men lose roughly 3% of their muscle mass every year, on average. It's called sarcopenia and can affect your quality of life and even shorten life expectancy. To stop or even reverse this, prioritize strength training. Most men will be just fine with a full body strength program 3-4 days a week coupled with a few days of conditioning. Unless you’re a former elite athlete or body builder, this is plenty. Focus on compound movements using basic push/pull/squat/hinge/carry. Body weight training works very well also.

2. Do dedicated mobility work, foam rolling, get regular massages, and always warm up before every workout. Move as much as possible. Sit as little as possible.

3. Reevaluate your lifestyle. Decades of sitting and inactivity have wreaked havoc on your muscles, tendons, and ligaments. They say sitting is the new smoking and I believe it. Get active ASAP but ease into it. Check your ego at the door and train smarter not harder.

4. Read your body. Your body isn't the same one you had in college. You can get as fit as you want, have 6 pack abs if you want, and feel 25 again if you want, but you have to work with the body you've been abusing for the last 20 years. Trying to pick up where you left off will often lead to injuries, pulls, and strains.

5. Get your annual exams. Check your blood work and testosterone levels. Low T is a real issue and can greatly affect your ability to gain muscle and lose fat. We are almost all deficient in nutrients because the typical American diet sucks. Take a high quality multivitamin and maybe a fish oil supplement.

6. How you feel is directly related to how you live. Diet, exercise, stress management, sleep, hydration, and recovery are all huge parts of this. Pay attention to each one, not just one or two.

We can choose to improve the quality of our lives at any time. We just need to be willing to change, pay attention to the basics, and be consistent with the fundamentals of good health.

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For today's show I wanted to share some personal history about my parents and how their significantly different lifestyles led to significantly different outcomes.

This is important because our quality of life is directly related to our daily habits and actions. It's tied to the food we eat, the exercise we do (or don't do) and the environments we choose to put ourselves in.

My mother raised two boys alone and spent her life working hard just to take care of us. She didn't have the time or money for a gym membership or to shop organic. She didn't dedicate any time to being healthier but instead just did her best to survive.

She also managed to pick up a lifelong smoking habit and a number of jobs that required sitting at a desk all day.

She started developing major health issues in her fifties, which isn't much older than I am and spent more time at doctor's offices than anywhere else.

Despite a heart attack in 2005, she picked smoking back up and continued to stay inactive. This led to being diagnosed with severe COPD and ultimately is what led to her passing at age 70.

On the other hand, my father lived in southern California and spent much of his free time outside playing sports.

He found time to exercise every day for most of his life and now at 74, he's as fit as I am. Being retired, he spends 3-4 hours a day swimming, stretching, and using the weight room.

And barring anything catastrophic, he'll probably live to 95 or 100.

The thought of dying early and missing out on my daughter's lives terrifies me. And genetics or accidents aside, we are in control of our health.

We get to choose health or illness with every bite of food we take or every decision to be active or inactive.

My hope is that you hear my story and start making better choices for your longevity. It's all we've got, my friends. Use this life the best you possibly can and squeeze every drop from it.

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Seth is a married father to 5 children as well as a former U.S. Marine where he taught chemical defense and was a black-belt combat instructor. He then worked as a security contractor and even took an oil field job, working 100+ hours a week. He now runs fitness coaching programs, both in person and remotely.

Seth and I share a common interest in helping others through fitness and although I was only recently introduced to him, I was blown away by his raw passion and his commitment to serving others.

We spoke about the importance of doing work that fulfills you and why waking up with a sense of purpose is so important. He mentioned a quote that stuck with me, which was "your playing small doesn't serve the world. We are all meant to shine".

On that note, Seth went all in on his coaching career and even turned down an offer to make $12k/month at a time when he was only making $400/month.

Given the fact that he has 5 kids and a wife who stays at home, it was a decision that put his commitment to the test. He chose purpose over a paycheck and while some may look at it as stupidity or even selfishness, I see passion and determination.

It takes balls and a hardcore belief in yourself and your mission to look that far ahead and go after your dreams with so much uncertainty. I admire him a great deal for having that conviction and not doing what most would do in that situation and play it safe.

Seth has been teaching boot camp classes for Camp Gladiator and has recently started developing an in-depth coaching experience for busy parents that runs much deeper than surface things like just a workout plan or diet.

We talk about the importance of our mindset and environments when it comes to succeeding with our fitness goals and looking at "big picture" things instead of just weight loss.

His philosophy on fitness is:

1. Get up
2. Dress up
3. Show up
4. Never give up

He truly wants to impact people's lives in a meaningful way and I'm sure you'll be as inspired by him as I was.

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Jorge Rosa has been a member of the Fit Dad Nation community for years. He's a busy father of two, a business owner, and former fat guy.

After high school, he left behind sports and went to culinary school, where he went from a lean and fit 135 pounds to over 250 pounds in just over a year.

For years, Jorge struggled to prioritize himself and always seemed to have more things to do than he had time. He was working two full-time jobs, working 18 hours a day at one point, and building his side hustle at the same time.

This started his real struggle with weight and over the last 15 years, he's fluctuated up and down, always seeming to find more excuses than results.

His wife also struggled with post-partum depression and he spent any extra time he had with her and his young children. Of course, his health suffered. His eating was sporadic, his sleep was hard to come by, and there was definitely no time to hit the gym.

But his hard work and dedication paid off and he was able to start his own business, finally giving him more flexibility with his time. But it wasn't until January 2020 when we started our Project 45 Challenge in the FDN Inner Circle that Jorge went all in on his health.

I've seen him start and stop many of our programs and monthly challenges and I know at some point things would "click" for him and he'd find his inspiration and motivation.

And in today's show, he shares what brought on the changes, how it's impacted his family, relationships, and quality of life.

And it's inspiring as hell, honestly.

Any time I see a dad make the firm commitment to himself and then get after it with 100% focus and dedication is a reminder of why I do what I do.

This is a show for regular dads by regular dads and Jorge's story shows us that regardless of all the sh*t we have going on in our lives, sometimes all it takes is that spark to set you on fire.

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The food and diet industry want us to be fat.

There are billions of dollars to be made on highly processed, low quality foods and they're taking full advantage of it.

Walk into any grocery store and you'll find upwards of 40,000 items, most of which are junk. The food industry spends more than 7 billion dollars a year advertising this crap to us.

Look at the most popular weight loss programs out there. They all have astronomically high fail rates. 84% of Weight Watchers members fail and end up back in their system, adding more money to their bottom line.

Is it a coincidence that Nestle owns Jenny Craig or that the same company that owns Slim Fast owns Ben & Jerry's or that Pepsi owns Naked Juice? These companies don't give a sh*t about our health, they are in this for profit alone.

But I'm not laying all the blame of them. We still have control over what we choose to put int our mouths despite the constant marketing and advertising of junk food we see day in and day out.

The problem is that we can't seem to say no.

But if it were just as simple as making a better choice and saying no to unhealthy foods, we'd all be fit. But the fact is that we're dealing with very smart people spending massive amounts of time and money learning and tweaking how to manipulate our brains and sell us their food.

And we've been conditioned to buy it, eat it, and want more of it.

This is obviously a HUGE topic and I can't hope to even make a dent, but I can at least share my thoughts and hopefully open your eyes to what we're up against.

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In today's show, I share the 4 rules of our 45-day challenge and why I, along so many other members, are making incredible progress already.

We started our "no cheat" challenge called Project 45 on 1/1 and in the first two weeks, I've personally dropped over 10 pounds and feel 10x better.

The other men in the group are experiencing similar results and it's not because we're doing anything new; actually, it's the opposite. We're just following a few basic principles of good health.

We're focusing on our diets 100%, training daily, drinking a sh*t ton of water, and doing a short mobility workout every day.

That's it.

No supplements. No fancy program. No overly strict diet plan.

Just focusing on the basics and being consistent. It's not sexy, but it works. It works because so few of us actually commit 100% to doing something like this and then actually do it.

For me to lose 10 pounds in two weeks says a lot. It showed me just how much crap I was eating and now that it's gone, my bloating is gone, my energy has spiked, and I feel far better than I have in a long while.

I think about what my and the men in the challenge results will be in two more weeks. Or four. Or eight.

It's pretty amazing what can happen in a short amount of time when you're fully committed.

But this isn't about me. It's about the men who dedicated themselves to being better. It's the daily work they're putting in and are already seeing the results.

And for you, when was the last time you told yourself you were going all in on your health and fitness and then pushed past your excuses and got it done?

That's why this is significant. It's because you and I have the power to literally transform our bodies, health, and ultimately, our lives. Just by making that decision to do it and having the self-discipline to log the time, energy, and sweat needed.

The key to our results in not so much the process, but the consistency with which we do it. Any diet or program can work if it has these 3 things:

1. It's healthy
2. It gets results
3. It fits into your lifestyle and is sustainable

I wanted to share this episode with you in hopes that it might inspire you to commit (or recommit) to yourself and crush your goals, resolutions, or the things you've been putting off for far too long.

Do it.

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With 2020 here, many of you have resolutions and goals to get fit, lean, strong, and healthy but there are some obstacles in your way.

If it was easy to get fit and stay there, we'd have a country full of fit, not fat, people.

Today, I want to share 5 things to stop doing if you're serious about changing your health, diet, and body.

1. Stop chasing transformations and start chasing hard work. Many of the amazing before/after photos we see aren't legit and many are due to extreme, even unhealthy diets and programs. This year, forget about the big end result you want and embrace some hard work and self-discipline.

2. Stop eating like an as*hole. You know you do it, hell we all do it. And we all know what to eat and what not to eat, we just refuse to actually do it for any length of time. This year, stop eating the foods you KNOW are bad for you or that will hinder your progress and focus on simple, healthy options. Don't overcomplicate things. Eat as many foods as you can with one ingredient.

3. Stop listening to people who don't know what they're talking about. The Internet and social media have made it overly easy for anyone, regardless of qualifications, to call themselves a fitness expert or coach and start dishing out advice. And the sad part is that people listen. Having a great body doesn't make you a great coach (or a coach at all). Do your homework before you jump into that fancy online program or hire that coach.

4. Stop thinking there is a "best" diet out there. Believe me, there isn't. What works for your coworker, brother, or friend, doesn't mean it will work for you. For a diet to work, it has to be healthy, get you results, AND be sustainable. Many "hot" diets like the Keto or Carnivore aren't suitable for most because they're very hard to stick to.

5. Stop selling yourself short. Years of failures and disappointments have led you to believe that you can't get fit; at least not into the shape you really want. After 22 years of coaching, I can tell you with 100% certainty that it's just not true. Put in the work, do the right things, follow your plan, surround yourself with the right people, and you will get there.

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If you're listening to this show on New Years Eve or New Years Day, you still have time to join our Project 45 Challenge. This is going to be our toughest challenge to date and will test your mental and physical strength like never before. The FDN Inner Circle is where it's going down and you can join us at FDNIC.com

Today I'm talking about why you don't have the body you want and I’ll skip the obvious things like you aren’t exercising, eating well, or you're just lazy.

This is intended for those who have tried or are trying yet fail to see the results you expect or want.

Here are 10 reasons you don't have the body you want:

1. You haven't made yourself a priority. This is not selfish because you will be a better husband and father when you do.
2. You're a procrastinator. Start taking one small step forward every day.
3. You're a product of your environment. Surround yourself with lazy, unmotivated people and you become one.
4. You lack consistency with your diet and training. Consistency is key to all progress.
5. You're eating too many calories. You might not even know it but it could be killing your weight loss efforts.
6. You have no plan. Random workouts and YouTube videos you searched up 10 minutes before you hit the gym don't work. Find a program and stick to it.
7. You have unrealistic expectations. The media has taught us that instant results are not only possible, but easy.
8. You have no idea what you're doing. Get help. Hire a coach. Do your homework.
9. You don't actually believe you can do it. Past failures and yo-yo dieting have taught you that failing is the norm.
10. You are self-sabotaging yourself. Your fear of success may be limiting or killing your progress.

My hope for you is that you absolutely crush your goals in 2020 and I'm here to help if you're ready.

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If you're a dad who is struggling with your health and fitness, listen to this show.

We have a transformation challenge coming up in January and this is one you absolutely want to be a part of if you're serious about changing your habits, diet, body, mental strength, and/or consistency.

I'm calling it Project 45 and this it isn't a traditional "weight loss" challenge. This challenge is about mental toughness and sticking to something for 45 days, regardless of your excuses.

Yes, you'll lose weight, get stronger, fitter, and healthier, but this is more of a mental game. What you accomplish will translate into every area of your life.

You’ll come away with a new appreciation for what your body can do, your relationships with food and alcohol, and hopefully more inspiration and motivation to continue down the path to long-term health.

I'm doing this myself as well because I lack the discipline I want. It will be as hard for me as it is for you and giving up things like my Monster Zero's is going to be brutal.

We're busy dads. We have lives. We have careers and long commutes. We have families and kids sports. And we have excuses. A f*cking ton of them!

We allow ourselves cheat meals, off days, and we cash it in far too often. We get lazy and demotivated and quit. This challenge will help you break those habits holding you back and kill your excuses why you can't do something.

This isn’t about being perfect because that unrealistic. It’s about challenging yourself, committing to something and sticking to it even when shit gets in the way, which it always does.

The rules are simple:

• Commit to all 45 days long starting 1/1/20

• Following a diet (any healthy diet) with zero cheat meals

• Follow the strength/conditioning training guide provided (or use your own) along with daily mobility work

• Drink half your body weight in ounces of water daily

You'll have all the tools you need to succeed and get through all 45 days. An accountability partner, a simple to follow guide, spreadsheet for tracking, and a daily check in calendar.

In all honesty, this won't be easy for any of us, probably much harder than any of us can anticipate right now, but it will be worth it.

When was the last time you stuck to something for 45 days and didn't quit even once? It’s about making a promise to yourself and keeping it.

This challenge will take place in our Inner Circle program and you can learn more about what we do at https://www.fdnic.com/

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First off, I've been taking pre-workout supplements for well over a decade and still use them almost daily now. I've had a great deal of experience using them, trying different products, and researching the ingredients and side effects and want to share my thoughts on the reasons one might take them or the reasons not to.

You must understand that this is an industry that isn't regulated. At all. It's literally the Wild West and supplement companies can put any ingredients, useful or not, into them.

And since this is a super-hot market, many companies make fortunes by selling lousy products filled with sugar, chemicals, fillers, and cheap and useless ingredients because of outrageous claims of superhuman energy and pumps and fancy labels.

And we buy them.

Pre-workouts aren't for everyone, especially those sensitive to caffeine or stimulants and those with any medical issues relating to the heart.

I've had only minor side effects personally over the years but there are plenty of common ones like headaches, dizziness, rapid heartbeat, feeling faint, and nauseousness.

If you're fit, healthy, have a good tolerance for what's in them, and fully understand the risks, then you can consider using them but I suggest only for short periods and only in order to get through a plateau.

It's easy to become dependent on them and start believing that you can't get a good workout without them. It's a place I've been and it became a mental crutch for me and it wasn't healthy.

I now cycle mine on and off about every 8 weeks or so and this helps to break up the need to overuse them. I've had days where I took 3-4 times the recommended serving because I felt like I needed more and more to get my energy up.

It's a slippery slope and once your body adapts to all the stimulants, you'll find yourself wanting to increase the amount you're using. Don't. Stick to the label and directions and make sure you're very well hydrated.

There are so many other better pre-workouts like black coffee, a healthy diet, and getting enough sleep, but it seems our society is more interested in trying to shortcut things instead of putting in the work.

I hope this episode helps you make an informed decision on whether you continue (or start) using them if you have any questions, just email me at steve@fitdadnation.com.

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So, it's almost time for New Year's resolutions and in all honesty, I'm not a fan. And it's because I don't believe in waiting for an arbitrary date to start changing your life.

I mean, if you're ready and willing to make a change, then do it now. Waiting until January 1 makes no sense to me.

But there are hundreds of millions of people who disagree with me and set resolutions so today I'm going to share why the vast majority fail and what you can do to avoid that failure.

I read a statistic that only 8% stick to their resolution all year and that's crazy to me. Why is it so low?

It's because of these reasons:

• Resolutions are nothing more than goals and goals need to meet a few criteria to work. Using the S.M.A.R.T. goal setting method works well for most and most goals are set far too vague and broad. "I want to lose weight and be healthier" isn't a goal. It's a wish. Instead try "I will lose 30 pounds by March 1 by following XYZ program and cutting out all fast foods and soda".
• Most people know "what" they want to accomplish, but few know "why". Having a deep emotional reason to see your resolution through is critical yet most don't take the time to find it. Just wanting to lose weight or get fit is nice, but if you don't have a deep desire to do it, it will likely fail.
• Most people try to achieve their resolutions on sheer willpower. Willpower is a very finite resource and when it runs out, you're back at square one. How about having a written set plan of action instead? Not only that, take action every single day.
• Many make the mistake of choosing resolutions that aren't in alignment with their beliefs, values, and actual wants. Make sure your goal is something you truly desire.
• Many people also don't actually believe that they can accomplish their resolutions. For example, someone who has failed on multiple diets over the course of years and has all but given up hope of finding success will likely fail again if they set a goal that isn't realistic and believable. Meaning that if they don't think they can do it, just merely want it, then it's really just a wish. Instead, set a very small and attainable goal and reward yourself for each small victory. Don't try to lose 50 pounds and reward yourself, do it at 10. Break it down into scalable and small wins.
• Another huge issue that can lead to crushing failure is not having a support system around you. If you've been struggling with your goal and you don't change the people you're around, you'll likely struggle. I've seen firsthand the immense power of having a tribe or group of like-minded people working together and it can definitely mean the difference between success and failure. Our Inner Circle is proof that working as part of a tribe helps us become better. See FDNIC.com for more on our group.

My hope is that you take some of this advice and use it to make the changes you want in your life. Don't waste another day waiting for a certain day, do it now.

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It's not a surprise that the hardest time of year to lose or maintain your weight is around the holidays, typically between Thanksgiving and Christmas.

But before I say anything else, please understand that there is no "right" way to eat or train around the holidays (or ever for that matter).

If your goal is to stay fit and lean over the holidays, great. If it's not and you'd rather relax and enjoy your time, great.

It's not about anything other than you choosing to spend your holidays the way you want and feeling good about your decisions.

If you find yourself feeling guilty about eating that apple pie, it's time to revisit your goals. And make sure you have a goal going into this season.

Also, keep in mind that maintaining your weight/fitness level over the holiday is progress.

Make sure your goals are in alignment with reality. If you know you’re gonna eat like a pig, drink beer all day, and sit on the couch yet your goal is to lose weight, you’re going to be disappointed and feel like a failure.

This can cause issues going into the new year and you don’t want that. Be realistic. It’s OK to drink all day, just know you’ll likely be in a calorie surplus, probably a big one.

At the end of the day, it’s about what you feel good about. If you’re good with gorging yourself, that's fine. I'm to here to judge you or to tell you that you need to eat a certain way.

If you're not happy with your motivation level, how you feel after eating all that food, or find yourself being super lazy, then you need to use a few strategies and show some restraint.

In that case, here's what I'll tell you:

1. Remember that it's the holidays and being with loved ones is the most important thing. Chill the F out and enjoy yourself.
2. It’s not all or nothing. You don't have to choose eating super clean or eating everything in sight. You can use moderation for most things.
3. Set a realistic goal.
4. You didn’t get fat overnight. One bad meal or one bad day means literally nothing in the grand scheme of things.
5. Get your exercise in as early as possible. Otherwise you’ll likely find an excuse or get busy stuffing turkeys, hanging lights, or planning some family thing.
6. There is always time to workout. Look through some of my YouTube videos. Get creative if you have to.
7. Going to a place you know you’ll pig out and you want to avoid it? Eat before you go.
8. Remind yourself that you are always 100% in control of what you put in your mouth.
9. Watch your alcohol intake. It's easy to overeat when drinking and you'll be taking a lot of empty calories.
10. Stop caring what your family thinks. If you want to bring your protein shake to dinner, do it. Most people are fat and lazy. You do you.
11. You don’t need to cook unhealthy crap like that weird marshmallow sweet potato stuff. Cook a healthy recipe and people might actually appreciate it.

You can either choose to stick to a plan over the holidays or not. Either way, if you're happy, that's all that really matters. It is definitely possible to lose or maintain weight over this period, it's just a matter of your priorities.

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At 48 years old, I feel pretty good. But it hasn't come without a lot of time and attention to the small details that has kept me that way.

And for as much time as I've dedicated to keeping myself healthy, I've had my share of setbacks and injuries. It happens.

Our bodies age and there isn't anything we can do about the wear and tear that happens over time. And I don't necessarily mean beating it up with exercise, but rather the opposite; living a sedentary lifestyle, sitting a ton and becoming full of tight and weak muscles, ligaments, joints and tendons.

One of the main reasons that it's so important to stay injury free (besides the injury itself), is that often times, we use it as an excuse to let go of everything else. We let our diets go to sh*t because we figure what does it matter since we can't workout anyways. We'll let an injury derail all our efforts and we end up starting from square one again.

Not good.

The good news is there are plenty of things we can do to help us stay injury free and here are the exact rules I have followed for years and still teach my clients to this day.

They aren't sexy or exciting but they very well may keep you from pulling a muscle or throwing out your back and sidelining you for weeks or months.

• Foam roll before every workout. 5 minutes is plenty.
• Do a dynamic warm up before every workout. Do not skip this step!
• Leave your ego at the door and lift within your limitations.
• Keep your workouts short and intense. No need for marathon sessions or training to failure.
• Walk as much as possible.
• Incorporate yoga and/or dedicated mobility work.
• Always use good form.
• Train in all three planes of motion.
• Use strength, power, balance, stability, and plyometric training as part of your total program.
• Stretch often.
• Stop competing against your 22 year old self. Your body has changed!
• Eat foods that add to your health.
• Sleep 7-8 hours a day.
• Make better lifestyle choices that are conducive to health instead of illness.

Start using some or all of these in your day and you'll be on your way to being injury free for a long time.

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This show is specifically for divorced men.

I was separated in 2012 after 8.5 years of marriage and was away from my two young daughters for the first time in my life. It was the worst feeling I'd ever experienced.

So I did what many newly divorced men do; I self-medicated. Only my drug of choice wasn't alcohol or narcotics, it was food. Specifically fast food and sugar.

I turned to McDonald's to help ease the pain of not seeing my girls and adopted a 6 pack of Dr. Pepper a day habit in the process. This coupled with a few Red Bulls daily, Pop-Tarts, and Snickers bars and my body rapidly turned to mush.

My health and energy followed suit and I felt like absolute sh*t every day. And it was a nasty and downward spiral I was in and if it hadn't been for a friend who stepped in and gave me a much needed wake up call, I might have gotten much worse.

Instead, I made the decision one evening to take my life back and I started with a single 5 minute run. And I built on that each day. Every day.

And within 6 months or so, I had completely changed my body, my mindset, and outlook on life. I was happier, healthier and a much better father and it prompted me to start the Fit Dad Nation.

In today's show, I share the things I did that allowed me to reclaim my health and make the changes I so desperately needed. It wasn't quick. It wasn't easy. And it was a struggle every step of the way.

If you're in the process of a separation or divorce or still struggling with the emotional fallout from one, you need to make sure you're taking care of yourself.

It's not something you'll do instinctively and most of us fall into a dark place. But I can tell you from experience that if you don't take care of your health from the start, you'll struggle much more than you need to.

You will suffer. Your kids will suffer. So I'm sharing the steps I took to turn my life around and ultimately become a much better father and man and I hope this helps you in some way.

Divorce is something I wouldn't wish on anyone and it's unbelievably painful but the fact remains that 50% or so of Americans end up there.

Please listen to this with an open mind and remember that you are your #1. When you're not at your best, you can't be the best father you're capable of being. Don't make the same mistakes I did and I hope this episode helps you get through some of your toughest times.

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Joe Buckner has been on my radar since I started this Podcast and it's because he has an incredibly inspiring story to tell.

I first met Joe as part of the Fit Dad Nation community in 2014 when he was going through a difficult relationship breakup and we sort of lost touch over the next few years.

But I started seeing his name pop up over and over again in my feeds and after doing a little searching, I saw that he was doing some amazing work on himself and in the service of others.

Joe had a rough upbringing and although he was an exceptional athlete in high school, he turned to a life of crime that ultimately landed him in federal prison.

He shares the heartbreaking conversation he had with his young daughter before he left for jail and how he made a promise to himself that when he got out, he'd do everything he could to become a better man.

He also talks about the breakup that led to him becoming homeless for 10 months and how he chose to hustle his way into a better life. He literally worked his way from living on the streets to earning upwards of $50k per month and he credits his work ethic and gratitude for the opportunities he had.

Today, Joe is a successful entrepreneur, coach, TEDx speaker, and owner of the boxing studio, Beautifully Savage in Fort Collins, Colorado.

You can't help but like Joe, and during our conversation he says "everything I've ever lost has claw marks on it" and “everything worth having in this life you’re going to have to fight for. Life is going to test you and fighters know this. They know they will get hit and how you respond is what matters.”

When Joe say that fighting solves everything, he is talking about fighting for what you believe and what you want and is exactly what he has done for years in order to become the man he is today.

There was also a very powerful short film created about his story called Beautifully Savage and you can watch it here: https://vimeo.com/315719826

You can also find Joe on social media @MrJoeBucker.

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In 2010, I was working in finance, struggling in my marriage, and felt completely trapped and hopeless. It was a period in my life that I've learned a great deal from and over the past 9 years, have been able to leave a job I hated, turn my health around 180 degrees, and start my life over doing work I love.

In today's show, I share why finding and pursuing your purpose and passion is so important and how I did it myself starting back in 2010 with nothing but a small blog called EndingTheGrind.com

It took years of learning, setbacks, struggles, and almost quitting many times before I was able to successfully launch my online fitness business, The Fit Dad Nation.

Aside from my divorce and subsequent custody battle, being an online entrepreneur has been the single most difficult thing I've ever done. Since launching the FDN in 2014, I've been on the brink of financial ruin several times, questioned my ability to lead a community of dads often, and spent many sleepless nights wondering if I was good enough to make it happen for myself.

But I chose this life and I wouldn't change it for anything. And it kills me to see so many men struggling in their day to day lives. These men are grinding out their jobs, living for the weekends, and have little or no sense of purpose and fulfillment.

And it sucks.

It's no way to live and it doesn't need to be like this. I believe that anyone can take their experiences, knowledge, and skill sets and find or create work they love. And get paid well for it.

But many of you, like I was, are scared to leave the "safety" of a 9-5 job, a steady paycheck and health benefits. And rightfully so. It is scary as sh*t!

To become an entrepreneur, it takes commitment, a burning desire to pursue your passion, and a willingness to grind it out until you see results. Only this is a good type of grind; one that you can control and will pay dividends on your hard work.

Or not. You might fail and many do.

But take it from someone who spent more than a decade doing soul sucking work, life is far too short for that. Find what you love and make it your mission to create the life you want.

It can happen I promise.

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I'm a huge fan of training outdoors, regardless of whether it's hot or cold. There are a number of reasons I personally like it, but today I want to talk about why you should be incorporating it into your own routine.

1. You get some quality natural sunlight and some added Vitamin D. I’m deficient and I’m outside all the time and I know it's an issue for many men. Plus, it improves sleep and fights off depression.
2. Solitude. Being outdoors alone improves concentration and increases productivity. It also helps you work through problems more effectively and allows you to reboot your brain and unwind.
3. It's fun. Enjoying your workouts is critical for long-term success. Consistency is key and if you don't like what you're doing, you won't stick to it for long.
4. It allows you to get creative with your workouts.
5. Family time. Try hitting the park with your kids and turn your workout into family time. Involve them. Let them have fun.
6. Get you out of the artificial environment. We're in cars, cubicles, and gyms all the time and it's filled with artificial lights (and smells).
7. It's good for the soul. I'm not a spiritual guy, but you can't not feel good when you're outside training.
8. Time Efficient. The #1 excuse I hear why so many of you aren’t fit is a lack of time. Outdoor training is non conventional and you can get an amazing workout in 20 minutes or less. Plus, no waiting for machines and no commutes. You probably have a park within walking distance. Many of the workouts I do in the Inner Circle are 15-20 minutes and they work very well.
9. Boosts your mood and energy. We all can benefit from this.
10. No equipment needed. Bodyweight training works great for building strength, losing fat, and getting fit. I like to bring a suspension trainer, tire sled, or sandbag sometimes, but those are optional.
11. Immune system boost. A study in the International Journal of Immunopathology found that breathing in small amounts of airborne plant chemicals improves your immune responses by 50%.
12. Breaks up your routine and monotony. Getting your butt outside is a great way to avoid ruts.
13. Muscle confusion. Yes, it's good to mix up your workouts (to a point) and training outside like at a park will work muscles you haven't felt in years.
14. Challenging terrain. Training on grass, rocks, sand, diet, etc. will challenge you in a way that can't be done in a gym. You'll work on ankle stability while your training and running hill sprints is one of the best exercises you can do.
15. It's FREE! Yes, you can get into amazing shape without spending a dime on gym memberships or fancy equipment. A park has enough bars, ropes, swings, platforms, and benches to work every muscle in your body. You just need to get creative.

In the Fit Dad Nation Inner Circle, we have a huge library of outdoor workouts for you to use and it's growing by the week! Join the brotherhood at fitdadnation.com/innercircle

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So I interviewed Jamie Elizabeth Thompson last year and it’s been one of our most downloaded shows to date. She’s a holistic intimacy and sex coach and when it comes to understanding what makes women tick, she’s an expert. Since our first interview, we’ve had a number of questions come from men in our community and Jamie agreed to answer some of them in this episode.

If you haven't listened to that show (and you really need to!), here's the link: https://www.fitdadnation.com/jamie-elizabeth-thompson/

Our conversation today picked up where we left off and we dove into talking about taking responsibility for our role in our physical relationships and why the blame game will never get us what we want.

We spoke about the importance of learning and understanding our partners love language and why it can mean the difference between a great sex life and a lousy one.

When it comes to sex, many of us have certain interests and even fetishes and Jamie spoke candidly about what makes a woman become open minded and even very interested in these.

She also talked about how many of the non-traditional sexual interests we have are actually super common and how being ashamed of them is the worst thing we can do if we want our partners to be interested.

Jamie also answered a number of questions from men in our community and my hope was that it helps them build stronger physical and emotional connections with their wives and significant others.

And one of the biggest takeaways for me personally was that it's not that our wives aren't interested in sex (and the kind we want too); they are. It's that we can't seem to communicate what we want and need effectively. This coupled with not allowing our wives to feel emotionally connected to us is killing our sex lives.

You really have to listen to this episode to benefit from it and I can't do it justice in words here.

You can find more about Jamie on Instagram @holisticsexcoach or Facebook at www.facebook.com/missjamieelizabeth and I'd highly recommend taking a look at her Erotic Menu, which helps with understanding love languages in the bedroom at https://jamieelizabeththompson.com/eroticmenu

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As a father, I have no doubt you want to look and feel the best you possibly can. And when we're at our best, we become better husbands, better fathers, and better men.

If you're serious about getting fit and staying there, my advice is to stop chasing quick fixes, fad diets, and promises of easy abs.

Instead, take responsibility for your decisions and follow these 6 very simple rules and I promise you'll see progress.

1. Stop making excuses. Your excuses are keeping you fat and lazy, period. We all have sh*t to do and there never seems to be enough time. There is. Always.

2. Make yourself a priority. If you aren’t making yourself a priority, start. Simply put, you cannot be the best husband or father you’re capable of being if you aren’t at the top of your daily “to-do” list. It’s not selfish and I’ll argue that the most selfish thing you can do is to neglect yourself. Why? Because everything in your life suffers when you do. And your kids deserve the best version of their dad.

3. Eat like you give a sht about your body. You don’t need to “diet”, starve yourself, or eliminate all the foods you love. That doesn’t work long-term anyways. But what you do have to do is eat like you care about your body. We literally are what we eat, so choose wisely. Stop drinking fcking soda. Avoid any restaurant with a drive thru. Eat a veggie with every meal. It's not rocket science here

4. Life is hard, get over it. Life can be a f*cking bitch and sometimes we’re thrown curve balls and immensely difficult situations. It happens. You can either handle it or complain about it. Life doesn’t owe you a thing. Accept that and move forward.

5. Put in work every single day. Get your ass out of that comfy leather chair and into the gym. Or outside. Or for a walk. Or to a park. Doesn’t matter. Put work in every day of your life. Train hard. Move as much as possible. Embrace the outdoors. Stretch daily. Life sucks when you feel like sh*t all the time.

6. Realize that life is short. Do you want it spend it being fat, immobile, and tired all the f*cking time? Or do you want to wake up feeling amazing and 15 years younger than your age? Recognize that your time will come sooner than you think and do everything in your power to improve the quality of your life. One day it will be too late.

Our private membership community, the Fit Dad Nation Inner Circle is where we tackle these things and work as a tribe to build each other up, help each other succeed, and get after it every f*cking day. FDNIC.COM

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So I once had a client who said the only thing standing in his way to better health and fitness was his laziness. Come on, really? I told him if he didn’t want it for himself, neither did I.

And unfortunately, I've seen this scenario play out many times in the Fit Dad Nation community and today I'm talking about it.

Hell, we all would like to be lazy asses and sit on the couch watching Netflix because it doesn’t require any mental or physical exercise. But you'll never get what you want if you do that.

Maybe you've used the word "lazy" to describe yourself but that doesn’t mean you’re a doomed to a life on the couch or that you aren’t capable of changing.

Laziness is a habit, not something you “are”.

There could be any number of reasons you think you're lazy.

Maybe you're uninspired by your life. Look at your job, is it mind numbing and boring? Look at your relationships. Are they draining you mentally? Look at your diet, exercise and lifestyle, are they conducive for good health?

Or maybe you’re overwhelmed. Too much to do and not enough time. Is it just easier to do nothing than take on all the things you know you need to do?

Or you’re just honestly tired. Look at your food, water intake, stimulants and caffeine, sleep, and stress levels. All can have a huge impact on your motivation.

Maybe it's self-sabotage due to a fear of success. You don't think you're good or worthy enough. Maybe you feel that succeeding will push those closest to you, away.

Or a fear of failure? People may see you trying and not succeeding thus showing your weakness and vulnerability. It's far easier not to try at all. Why risk failure when you can just do something you know you can do well?

The good news is that laziness is a habit and you can change your habits.

Start by changing your daily routines, one at a time. It takes on average 66 days to create a new habit.

Find your why, as in "why" being motivated and accomplishing things is important to you.

Challenge yourself. Push yourself out of your comfort zone.

Find inspiration somewhere or in something. It’s out there, I promise.

Get quick wins. Stop trying to hit home runs and shoot for singles.

Break down tasks into small chunks.

Put away mindless things that take away from you actually thinking about why you’re lazy. TV, video games, social media, and other time fillers.

Stay true to your word. This will build self-confidence in the process. If you tell yourself you WILL do something, fu*king do it!

Get help, join a tribe like the Fit Dad Nation Inner Circle (fdnic.com), find an accountability partner or someone who cares about you. Hire a coach.

Write your bucket list down. Look forward to something.

Start moving more. Exercise daily. Do things you enjoy.

Get rid of things that suck your energy like booze, soda, fast food, and energy drinks. Eat food that gives you energy and is healthy.

Realize you aren’t perfect and don’t need to be. We all can be lazy, but once it's a habit, it can keep you down in that dark hole for a very long time.

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Today I had the opportunity to talk with Bryan Parady from BonesToBulk.com and I was excited to talk with someone who is helping men put on weight, instead of helping them lose it.

Bryan, who is an author, trainer, and runs the Bones To Bulk Podcast, has an interesting story and took his scrawny 118 pound frame and over the course of several years, added 40+ pounds of muscle. He now teaches other men to do the same using his systems and programs.

We share a lot of common ground and both of us spent many years being super skinny and trying anything and everything to gain weight. It took me 10+ years of training to finally get from 120 to 160 pounds and I know the struggle of the "hardgainer" very well.

Bryan shares his principles on how he helps men bulk up and add lean muscle for those who struggle to gain weight. You may think it's not a real problem and I've heard "I wish I had your problem" from more people than I can remember, but it's a serious struggle for many men.

We talk diets and why super restrictive ones rarely work and what approach to take instead. He also shares his thoughts on optimum macronutrient ratios and what works for many of his clients.

We also discuss the common notion that we must lift super heavy weights in order to get bigger and what other methods of training work for size and strength.

It's often thought that we need a ton of protein to add muscle and it's generally overstated (usually by supplement companies who want us to buy their protein powders). We talk about a more realistic approach to eating protein as well as why it's important to count calories.

One area that I often purposefully avoid is supplements, because so many are pure garbage and not worth your time or money. However, when adding mass and muscle is your main goal, it makes sense to consider a few key supplements and we discuss which ones are most useful.

For more information on Bryan, head to BonesToBulk.com and for more information on the Fit Dad Nation Inner Circle, visit FDNIC.com

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I recorded this show to serve as a wake up call for all you dads who are unhappy, out of shape, not being active enough, eating a crappy diet, and who have let life more or less overtake them.

Life is far too short to be lived feeling like crap every day and it's time to make a big change.

So why aren't more dads killing it every day? Why are so many carrying around a thick layer of fat around their midsection, struggling up a flight a stairs, and running out of energy before the day is even half over?

It's because we're choosing to sit all day, stuff fast food down our throats all the time, drink plenty of beer, and rarely take time for exercise. It's the American way and it's literally killing us.

But life isn't intended to suck and we aren't meant to walk around with our heads down and just waiting for tomorrow. Life is about today and living each day to its fullest.

And there is no f*cking way we can do that when we spend our days staring at screens, avoiding movement, and eating heavily processed garbage every day.

It's not happening.

So my suggestion is this: get up off your ass and get to work. Not tomorrow, not next Monday. Now.

And I want you to imagine what your life will be like when you feel amazing about yourself. When you look in the mirror and love what you see. When you finally fit into those size 34 pants. When you have more energy than you know what to do with. When you have the confidence you once had again.

This is how life should be every day. And as someone who has lived on both sides of this, I can say with certainty that it's entirely possible to have it all.

But it will never just come to you. Your schedule isn't going to magically clear up and give you a ton of free time. No, you're going to have to make yourself the priority and then get after it with everything you've got.

The men in the Fit Dad Nation Inner Circle are perfect examples of dads who have committed to getting themselves fit, healthy, and in charge of their lives. And it's awesome to see.

I want this show to mean something for you. I want it to be the catalyst for change. And I'm here if you need help.

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The #1 response I get when I ask our community about why they aren't fit is a lack of time. It seems that so many of us dads don't think we have enough time to get everything on our to-do lists done, let alone carve out an hour to train every day.

I get it. But it's wrong.

We ALL have time to exercise. The busiest people on Earth have time or rather should I say "make" time. Gary Vaynerchuk, who is arguably one of the busiest men you'll ever come across, finds an hour every day to train. And if he can do it, you and I can too.

Today I share some ideas on how to "find" time each day to exercise because it's THAT important. If your priority isn't your health and fitness, then you should seriously revisit them.

Without our health, we have nothing. We can have the best careers, family life, and lifestyles, but if we're too sick to enjoy them, it doesn't mean sh*t.

And while you and I may not be sick now, many of us are heading there. Poor lifestyle habits, sitting all day, little exercise, crappy diets, and a ton of stress all add up and they can kill us. Literally.

So it's on you and you alone to find the time to exercise. Here are a few things that I've incorporated into my own busy life and you can use them as you need to carve out that critical time each day.

1. Find your "why"
2. Make an appointment with yourself
3. Realize something is better than nothing
4. Make it fun
5. Join a class
6. Find an accountability partner or group
7. Always take the stairs
8. Be efficient with your workouts
9. Get up earlier
10. Stop watching TV
11. Train at lunch
12. Use your kids
13. Make it a date

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In this episode I share my backstory of how I became a trainer but more importantly, why I did.

Over the last 22 years I've spent as a coach, I've had the opportunity to meet some amazing people and be part of many pretty amazing transformations, both mentally and physically.

I'm incredibly fortunate to be able to coach dads full-time now and I'm seriously grateful for this each day.

In this digital age we're in right now, anyone can label themselves a fitness expert or coach and often get clients based on their bodies and/or marketing savvy.

It's one of the things I struggle with personally and hate seeing people get taken advantage of by unqualified people pretending to be fitness experts.

My goal has always been to build relationships with those in my tribe and don't ever want to hide behind a sales page or website. Coaching is a people business, not a numbers business and I'm reminded of this daily.

When it comes to coaching, I've found that many men, especially dads, are reluctant to hire a coach or even ask for help. We have egos and many of us think we can just figure it all out ourselves.

We can't.

Over the last 5 years, I've hired multiple coaches because I wanted to improve at some specific things. I have no issue asking for help and I surround myself with people far smarter than I am for a reason.

Coaching dads for years has shown me so many things and one thing that stands out is how difficult it is for them to ask for help and then pay for it. Many dads, myself included for years, feel like any money spent on themselves is selfish and should be going to pay for any number of obligations.

I get that and of course we need to pay our bills.

What many fail to remember is that we are the best investment we can make. If we're at our best physically, mentally, and emotionally, we are going to be better parents and husbands, period.

One more thing: if you could do it by yourself, you would be. There is no shame in realizing you just can't do it all.

If you need help, ask. If you think you can't make a change, ask for help. If you don't know where to begin, ask. If you want to make changes to your life and realize you can't do it alone, ask for help.

You can always reach me at steve@fitdadnation.com and you're free to check out our private community at fdnic.com as well.

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Larry Hagner is a dad to four boys, the founder of GoodDadProject.com, speaker, author, entrepreneur, host of The Dad Edge Podcast, and someone I'm proud to call a friend and mentor.

Larry also runs a highly successful program for dads called the Dad Edge Alliance and I was a member for a long time myself. One thing is clear; he knows how men think and why they thrive or don't thrive.

So today I asked him to share his thoughts on why being part of a tribe of like-minded men can mean the difference between success and failure.

He says "Let’s face it, the most successful people in the world are successful for one simple reason...they surround themselves with other like-minded successful people. However, most men think they have to live life as a one man wolf pack. We feel we must take on life without any help, without any assistance from others, and most of us have an overwhelming fear of failure. Not to mention, we don’t want anyone else to see that deep down we struggle, we have insecurities, and we can be overwhelmed by everyday life."

Larry shares his theory on why most men live with the lone wolf syndrome and why it's holding us back from being successful in so many areas.

The reason I do everything in groups now with the Fit Dad Nation, with the Inner Circle being a perfect example of a successful tribe, is because I've seen how much more powerful it can be versus working with an individual. It's not even close.

We need brotherhood and support especially since the first thing a man will sacrifice is his own well-being and I've personally seen this play out over and over in the Fit Dad Nation. I also lived this way for many years and put myself behind everyone and everything else. A band of brothers will hold you accountable and won't let you give up on yourself.

He also says that isolation is the enemy of excellence, which is such a powerful statement because we as men think we can do everything alone and don't need anyone. It's just not the way we are wired.

You can learn more about Larry at gooddadproject.com and more about our Inner Circle program at FDNIC.com

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It's no secret that many dads in their 30's and 40's are overweight and carry the "dad bod" around with them. The term has become synonymous with a soft, flabby body, a little (or big) beer belly, and an overall lack of muscle tone.

Whatever we want to call it though, it's not sexy, hip, or in fashion, despite what social media is saying. I'd argue that it's the exact opposite. It's unhealthy and I've never met a woman who said she'd rather have her husband look like a bag of wet donuts over being lean and muscular.

And despite what we're being sold online and in the fitness community, losing weight, getting stronger and more muscular, and taking your health back, isn't complicated. In fact, it's pretty f*cking easy.

We weren't put on this Earth to be fat, slow, and weak yet that's exactly what's happened to us. And my advice, if you honestly want to change that, is to focus on a handful of core principles of good health.

And be ruthlessly consistent with them. Not two weeks. Not two months. Not two years. Make it a long-term thing. As in your whole life.

Here's what to do:

1. Train with weights
2. Use some kind of HIIT training
3. Do dedicated mobility work every day
4. Stop eating like an as*hole
5. Eat fewer calories than you need if your goal is fat loss
6. Get more sleep, 7-8 hours at least
7. Drink at least half your bodyweight in ounces of water
8. Manage your stress
9. Find your "why"
10. Put yourself first

If you want to live longer and with a higher quality of life, you need to get your fitness in order. It HAS to become a priority and you need to make yourself #1.

Our private community, the Fit Dad Nation Inner Circle, is where we use accountability, challenges, the power of tribe to do just that. The men in the Inner Circle are improving their eating, habits, mindset, and bodies one day at a time and are working together to make it happen. Join us at FDNIC.com

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So for today's episode, I wanted to do something a little different. I decided to share the results of a survey I sent out to the Fit Dad Nation with the question "how would your life be better if you were in the best shape of your life?"

It was an anonymous survey and I asked each man for their honest feedback. 

The response was awesome and within a few hours, we had a ton of survey answers with some quality feedback. And as I read through them, I saw a few trends repeating over and over.

Things like "having more confidence", "being a better role model for my kids", and "having more energy" were the most common answers.

Also things like "living longer", "not worrying about my health", and "having a better outlook on life" were mentioned and these are monumentally important things.

I had also asked the men to tell me what kind of shape they were in on a scale from 1-10 and the overwhelming response came in at the midway mark, between 4-6. That's f*cked up.

Think about that. The vast majority of men in the 35-45 year old range are living at an average to below average fitness level. It kills me to read through some of these answers and see how much dads are struggling and how so many obstacles are getting in their way to better health.

This is an immensely important topic and I've decided to take a new direction with my content going forward in an effort to better help the men who need it most.

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In today's show, I talk about, and dispel, 13 few fitness myths that are still around and still causing you to waste your time, money, and energy. And it pisses me off.

Some of these myths have been around for years and are readily accepted as truth. Others were born from savvy marketers preying on ignorant consumers looking for help with their health and fitness.

My hope is that this shows opens your eyes to some things that will help you better understand how to get into shape and stay there.

Here are the 13 myths:

1. Weight loss is the goal. This is wrong. In fact, scale weight loss should rarely, if ever, be your goal. Fat loss is the goal.
2. The Keto diet is the best way to lose weight. While the Keto can be a great tool for weight loss, it's not for everyone and VERY difficult to sustain.
3. Flexible dieting is the best way to eat. This approach can work very well but too many people use their flexibility to eat crap foods.
4. Intermittent fasting gives you an excuse to pig out and eat whatever you want. Nope. Just because you have a shorter eating window doesn't mean you get a free pass to stuff your face with anything you want. Quality and quantity are still critical.
5. No (legal) supplements are going to help you with your fitness goals if you aren't covering the basics of good health first.
6. If you can't do a full workout, don't do it at all. In my opinion, something, regardless of how little, is still better than nothing. Plus, doing something creates the habit of showing up.
7. Spot reduction is possible. Just no.
8. Fitness gadgets can help you get fit faster. 99% of these are marketers trying to make a buck off of "hot" markets.
9. Cardio is the best way to lose weight. I hate this. Cardio, as in walking/jogging on a treadmill for a length of time, is good for your health yes. However, it's a waste of time if your main goal is fat loss.
10. The "fat burning zone" is the best way to lose weight. Instead of burning a slightly higher percentage of calories from fat using low intensity work, ramp up the intensity and burn more total calories.
11. Machines are safer than free weights. I'd argue the exact opposite.
12. Ab exercises will give you abs. If you're too fat, they won't show regardless of how many crunches you do.
13. Muscle confusion is the best way to make your muscles grow. It can be beneficial yes but having a benchmark to gauge your progress is very important.

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Andy Storch is someone I met a while back through a dads group we were both a part of and over time, I started to notice how much this guy was getting done each day.

Come to find out, he’s a business owner, entrepreneur, podcaster (actually of two different shows: The Talent Development Hot Seat and The Andy Storch Show), and a father of 2 young children.

I like to call him a chronic overachiever because this guys is on fire ALL the time! He is getting more sh*t done every day than most people do in a week and he's figured out how to make the most of each moment he has.

His passion and energy are contagious and he's dedicated to not only becoming the best version of himself but to helping others achieve more and succeed in their business and personal lives.

I asked him on the show to share his experiences and methodologies on how he accomplishes so much, keeps so fit given his hectic schedule, and what his rituals and routines are like. I know I can certainly get better at these things and he's become very proficient at organizing, planning, and taking massive action.

We talk about the difference between living intentionally and living in a reactive mode and why the reason most people struggle to get ahead is because they have are doing things backwards.

Andy has some interesting thoughts on why just pursuing your passion usually isn't enough for most people who are looking to start their own business or side hustle and what he suggests instead.

He also says much of what's he's learned and put into practice in his day to day life was inspired by the book The Miracle Morning and shares why it's made such a huge difference in his routines, productivity, and success.

We also get into what it means to be part of a tribe and how powerful it can be when you're trying to reach goals or become better.

One of the reasons I do everything in groups now and why the Fit Dad Nation Inner Circle is changing so many men's lives is because of the accountability, teamwork, and being part of something bigger than just yourself. It's that important!

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It's easy for people to think that a fitness coach like myself has been fit all their lives or that's it's easier for me to get and stay fit.

And that's just not true. I know there a lot of men out there who can't really identify with me because they think I'm just some fitness guy who makes everything look easy and who has probably never struggled with his health and fitness.

My goal with the Fit Dad Nation is and always has been to help those dads who need it most; the guys who aren't commenting or sharing publicly but rather just lurking and listening.

The dads who don't feel confident enough to share their struggles or don't think they have anything important enough to share are the ones who need help the most.

So today I'm opening that door to you and sharing my back story of struggle in hopes that you can resonate with what I've been through and feel compelled to take action.

I didn't have it easy. I wasn't blessed with amazing genetics. I didn't play sports. I wasn't popular.

In fact, I was one of the dorkiest and most insecure kids you can imagine and if it wasn't for a small group of friends I had 25 years ago, I may have ended up as some recluse weirdo playing World of Warcraft in my mother's basement all my life.

Fortunately, my path turned out differently and it was from the sheer amount of self-work I've done over the years that's made the difference.

I hope this show sheds some light on where I came from and what I've had to go through to get where I am today. And I hope it inspires you to reach out to me and take action on taking back your health.

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This show is a bit different than my previous 52 as I have no agenda, no script, no questions. Instead, I share my thoughts and experiences as the owner of an amazing community of dads, The Fit Dad Nation.

I've spent the last 5 years running the FDN and have seen so many men's lives transformed because of what we do here. And not just physically either. I've seen men turn their relationships around, take new career opportunities, start new businesses and pursue their passions, and recreate themselves as dads and men.

And it's been nothing short of awesome! As of this publishing, we have more than 640 men in our private Facebook group, the Fit Dad BaseCamp, which is our free group and where we share wins and losses, challenge each other, and is a place free from judgement.

And just a handful of months ago, I started an exclusive private membership program called the Fit Dad Nation Inner Circle and opened it up to the men in the BaseCamp. It was created for men who were ready to get serious about their health, take back their confidence, challenge themselves, and be part of a close knit accountability program.

And we have 40 men in there who are absolutely killing it. I'm serious when I say these guys are making big changes and have finally decided to put their health and fitness as a priority in their lives.

From the monthly fitness challenges, the weekly q&a sessions, the massive exercise and recipe library, the 4-man accountability teams, and having me to coach them through it all, it's an incredible resource for dads looking to get and stay fit. And this is exactly why I built it.

And this program doesn't discriminate. It's not just for fit dads. Not at all. It's for ALL dads and we have some who are training for Spartan Races and some who can't walk more than 15 minutes without getting winded. It's for all fitness levels and we work up from where they're at.

If you're a dad struggling with your weight, consistency, eating healthy, finding time to exercise, low energy levels, or poor overall habits, this program will help you and I invite you to learn more about it at FDNIC.com

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As a fitness pro and someone who coaches dads for a living, I get a lot of questions about my personal fitness routines, habits, and nutrition.

And I certainly don't look like the typical 47 (will be 48 in 2 weeks) year old and definitely don't feel that old. Working with middle-aged dads over the last 5 years, I've seen what many look like and it's not exactly a picture of health.

Instead, I see overweight and obese men who are struggling to control their weight, waistlines, and diets. I see men who don't have the energy to keep up with their kids and are relying on caffeine and sugar to make it through each day.

I see grown men who can't do a single good push-up or walk up a flight of stairs without being exhausted.

And it has to stop. I know because I lived this way for years; too many to share with you.

And it's not because you're lazy or destined to be fat, it's because your sedentary lifestyle has taken control over your habits and created the body you live in today.

The good news is that it can change if you want it to. I mean really want it to. It takes work and commitment but it's worth every moment you spend on it.

And for those of you who think it's easy for me because I'm a fitness coach and do this for a living, I have news for you. I'm a busy single father of two with a crazy schedule and an online business that never closes. That means I never run out of things to do.

This coupled with the stress of a divorce means I have as much stress as any of you and yet I still make time for my health every day. And it's because I make it a priority.

You don't.

I'm not judging you, I'm really not. And I haven't always been this committed to my health either. I struggled for years but when I finally made the decision to reclaim my health, my whole life changed for the better.

And as a busy dad, I don't have all day to spend in the gym, meal prep for hours, sacrifice all the foods I love, or count every calorie I eat. Far from it.

Instead I focus on the following basics:

I eat a Primal based diet 80-90% of the time. The rest I eat what I want.

I control my calories by not pigging out or stuffing my face until I can't eat another bite.

I train 4-5 times a week using a combination of strength and conditioning work. I keep my workouts under 45 minutes.

I get outside for more exercise with things like biking, and hiking, kayaking.

I spend 10 minutes a day doing dedicated mobility work.

I get 8 hours of sleep every night.

I drink about 100 oz. of water every day.

I take a daily multivitamin.

And I've been mind numbingly boring consistent with these things for years. This is why at 47 I have body fat in the low teens, can do 15 pull-ups or 100 pushups in one clip, and can out run and out work guys half my age.

I'm not a genetic freak, far from it. I just stay consistent with a few basics and don't let life sidetrack me. That's it. I don't rely on fat burners, creatine, or any other supplement to help me. I eat whole food, train my as* off, and put the time in.

The things I use in my personal life to stay so fit are the things I teach in our accountability based program called the Fit Dad Nation Inner Circle. You can learn more about it at fdnic.com

And there is no reason you can't feel great, look great, and move well, at any age. There really isn't.

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Dieting is a HUGE topic and I couldn’t possibly get to everything in one show, or even 10. but I do want to share a few thoughts on why most diets fail and what you should do instead of traditional dieting if your goal is to lose fat permanently.

Contrary to popular belief, “dieting” isn’t the solution for your weight loss struggles. It's more involved than just buying a best-selling diet book or trying a fad diet for a few weeks or months.

You’ve probably heard “diets don’t work" a lot lately and it's a popular trend on social. Well they DO work, but let’s talk about what “dieting” really means first. When we hear “diet” it implies something temporary as in “I’m going on this new diet” or "John is doing really well on his diet".

The problem is that losing weight and keeping it off is a long-term endeavor.

But we, as consumers, want new and shiny. We thrive on novelty and instant gratification, which is why we fall victim to sneaky marketing, fake testimonials and promises of fast and easy results.

Diets and the marketing that sells them prey on our biggest insecurities and emotional pain points. They aren't necessarily trying to help us, they are trying to sell us.

Instead of falling victim to all of this bullsh*t, I have another solution although it's not nearly as sexy.

1. Understand that you don’t have to suffer and sacrifice everything you love to get fit and healthy.

2. Recognize that you're in this for the long-term. Fad diets appeal to those looking for quick fixes.

3. The #1 thing you need to focus on is maintaining a calorie deficit. I don’t care what type of diet or approach to eating you use, if it's healthy, gets results, AND you can stick with it, do it.

4. Track all calories for two weeks. We tend to underestimate the amount we're eating.

5. It's not exact but using a formula to determine calorie needs is C. I use the Harris-Benedict.

6. You can't solve a problem with the same level of thinking that got you there.

7. Exercise consistently using strength and conditioning training. 3-4 X per week is good for most.

8. Get more and better quality sleep. It affects hormones and appetite more than you know.

9. Drink at least half your body weight in ounces of water daily.

10. Stress less. Find an outlet to manage it ASAP.

If you can follow these few things, AND stick with them, you will see results.

And remember, if you aren’t happy with what you see in the mirror, what does it matter what the scale says anyways? Think about that.

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