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Worked on front squats today, more specifically paused front squats. Been working on my breathing and bracing and I can honestly say it has helped. Thanks @neversate for the killer videos that have helped me get my training back in line with my actual goals and have helped me fix the slight deficiencies/weakness that have caused me to plateau a bit. #NEVERsate #SHAP #hviii #fightthedadbod #noexcuses #putinwork #illrestwhenimdead

❄️Do What You Love!❄️ . This weekend marked the beginning of another ski season at one of my favourite mountain destinations @castlemountainresort here in Alberta. . The picture above was taken on one of many beautiful ski days there last year...but I won’t tell you where on the mountain...have to protect those fresh lines 😉 . Even though I wasn’t able to get out the to the mountain this weekend, the anticipation and excitement for more days like the one above, is undeniable. . What gets you excited? What has you “counting down the days”? . 👇COMMENT BELOW with one thing that has you excited right now? How are you working to make it a reality? . . . #fightthedadbod #ftdb #dadlife #fitdad #dads #dadbod #activeliving #getoutside #dadgoals #exercise #fitness #fitnessgoals #fitdadsofig #wondersofwinter

Liift4 week 3 days 2 and 3 back biceps and shoulders. Made it through back and biceps but had to stop when I got to shoulders. Still not 💯 percent from accident. #fightthedadbod #fitdadsofig #fitover50 #fitdad #instagay #dnhfitness #joelfreemanfitness #joelfreeman

💥Breakfast!💥 It really is the most important meal of the day. What’s your favourite breakfast? — I cant stress enough how important breakfast is...especially if you are in a maintenance or gaining mode. . Skipping breakfast is the most common thing I hear from clients wanting to lose weight. . After a long night of fasting (sleeping and not eating or drinking for the entire night IS fasting) your body requires fuel within one hour of when you get up to get it up and running effectively. . Without that first meal of the day the bodys already low blood sugar levels plummet, causing your body to have to get fuel from somewhere else...your own muscle! . And we know that muscle is the ONLY thing that burns up fat when it is released. So if you’re depleting lean muscle for energy you could be getting from breakfast, you’re only going to lower your metabolism@long-term. . Bottom line, our bodies are designed to survive and provide the essentials to our brain and other vitals whether we put them in as food or not. So all those times your mother said Breakfast is the most important meal of the day! She was right. . . . #fightthedadbod #ftdb #fitdad #fitdads #dad #nutrition #nutritioncoach #pfcevery3 #food #breakfast #healthyfood #healthylifestyle #healthyeating #dadbod #dadswhocook #metabolicmacroplaybook

Today’s pain is tomorrow’s strength #fightthedadbod #healthylifestyle #fitness #healthyliving

Sometimes you have to change plans... I was originally going to bike the paradise loop in Sausalito just outside San Francisco this morning but the bike rental situation fell through. So my friend and coworker Joe Wojcik took me on a 6 mile run instead. We ran down to pier 39 which was cool because of all the ships and sea lions then we ran down to the aquadic park where you could see people swiming in the frigid cold bay water! 😯 uh yeah thanks but no thanks Haha. I totally slowed Joe down but it was fun getting a workout in while also seeing the sights. . . . #sanfrancisco #fightthedadbod #rookierunner #outsidelife

Today was a Strongman Conditioning day from 🔥hell🔥 . Feel free to steal this program and try it on for yourself. . 1A. Trap Bar Deadlift 75/5 80/3 85/2 90/AMRAP... Use standard DL #s. B. Sled Push 60ft x 4 . 2. Atlas Stone - 1 minute AMRAP x 3 Rounds... 90 Sec rest between rounds. Use roughly 60% of your Max Stone. . 3A. Zercher Squat x 3 @ 60% of Front Squat Max B. Farmers Carry x 60ft @ 60% of Max. - 8 Rounds total... My goal was to get this drill done in under 20 minutes 👍 . Keep Pounding Yall 👊

Whos Winning? . You or your Excuses? . Excuses are a choice. . Weakness is a byproduct of Excuses. . Therefore Weakness is a Choice. . Keep Pounding Yall 👊 or if youre currently losing... . START Pounding Today!!

One year ago today I had my rotator cuff surgically repaired. It’s been a long process with a lot of pain but now its 100%. I’m not quite as strong as I was (also dont workout as much) but each week I feel stronger and stronger. From not being able to lift my own arm to hitting a 215# split jerk today felt great! And I didnt develop a dad bod!! #flashbackfriday #recovery #imback #strength #fitness #fightthedadbod #crossfit #bettereveryday #progress

The pain you feel today will be the strength you feel tomorrow. Weighted dips! #fightthedadbod #healthylifestyle #fitness #healthyliving

You want to eat right and get the proper exercise, but you just can’t seem to stay on track due to your busy life. ⠀ ⠀ Maybe it’s a hectic schedule at work, travel, kids activities, or you have an infant that makes life unpredictable. Perhaps you know you need to do something about your health, but you just don’t know where to get started. ⠀ ⠀ In any case, you’re probably feeling like your health is taking a back seat to things that are more urgent in life. And you wish there was a way you could be more consistent with your health in spite of your crazy, busy life. ⠀ ⠀ Fortunately, this is what today’s guest-Nutrition Coach Cameron Hall of @fightthedadbod-specializes in.⠀ ⠀ During the interview we discuss:⠀ ⠀ ~The importance of “Eating in 3’s”⠀ ~Why blood sugar stabilization is a key component of maintaining your health.⠀ ~Why diets don’t work and the common problem they all share.⠀ ~The proper way to look at food.⠀ ~The 3 Macro food groups.⠀ ~The mental component to your physical health.⠀ ~When to eat, what to eat, and how much to eat.⠀ ~Examples of a typical day of eating by the “PFC every 3” principle.⠀ ~Simple strategies you can implement today to begin improving your health.⠀ ⠀ Check it out then let us know your biggest takeaways!⠀ ⠀ #fightthedadbod #dadhackers #dads #dadbod #healthandwellness #dadlife #fitdad #fitness #fathers #fatherhood #father #dad #parentproblems

Where is your focus? . This picture holds many truths. . First...that even when I do calf raises my arms grow. 😉 . Seriously though, this picture makes me happy. I like how I look. I looked the gains I’ve made. . But it also worries me... . When I don’t look this way, how will I feel? . As much as I hope to look this way at 45 or even 50, what happens to my mental strength, to my drive, to my commitment, when I start to look soft? . Do I still hit the gym as hard? . Do I still value my health as much? . Do I still wear tank tops?😆💪 . This whole journey is about answering those questions. . Truthfully, I hope that I’m just able to workout, be active with my kids, and live a long healthy life!👊 . But will my mind really be happy with that? I guess I’ll have to wait and see. . For now, my goals are all about putting in the routines, the practices, and time, so that down the road, I know I have the foundation to be the fit, healthy, and active dad I want to be. . What are your goals? What motivates you? COMMENT BELOW and let me know!👍 . . . #fightthedadbod #ftdb #warmup #workout #upperbody #fitdad #dad #exercise #fitnessjourney #fitnesslife #fitnessmotivation #healthylifestyle #healthylife #fitness #dadbod

Chest day! Incline flys. #fightthedadbod #healthylifestyle #fitness #healthyliving

💥Sweet & Sour Chicken💥 . Awesome...and delicious meal @kfitmommy whipped up the other bight😋 . Want simple, healthy and flavourful? If so, here it is👍 . ✔️ 4 Boneless/Skinless Chicken Breast’s ✔️ 2 Green Peppers/1 Red Bell Pepper ✔️ 1/2 Cup Pineapple Bits Sauce: ✔️ 3 Tbsp Rice Wine Vinegar ✔️ 4 Tsp Corn Starch ✔️ 1/2 Cup Pineapple juice ✔️ Pink Himalayan Salt & Pepper to taste ✔️ 2 Tbsp Honey I am going to serve this on a bed of rice but it could be quinoa too👍 . . . #fightthedadbod #ftdb #dadswhocook #dadlife #dad #dadbod #delicious #easymeals #healthyfood #healthyrecipes #nutritioncoach #nutrition #goals #kidapproved #food #chicken #recipe

Golden Gate Bridge Run!!! Before a bunch of great business meetings. #outsideisfree #fightthedadbod

morning walks time 🐶🐶💪🏽👍🏼

You want to eat right and get the proper exercise, but you just can’t seem to stay on track due to your busy life. ⠀ ⠀ Maybe it’s a hectic schedule at work, travel, kids activities, or you have an infant that makes life unpredictable. Perhaps you know you need to do something about your health, but you just don’t know where to get started. ⠀ ⠀ In any case, you’re probably feeling like your health is taking a back seat to things that are more urgent in life. And you wish there was a way you could be more consistent with your health in spite of your crazy, busy life. ⠀ ⠀ Fortunately, this is what today’s guest-Nutrition Coach Cameron Hall of @fightthedadbod-specializes in.⠀ ⠀ During the interview we discuss:⠀ ⠀ ~The importance of “Eating in 3’s”⠀ ~Why blood sugar stabilization is a key component of maintaining your health.⠀ ~Why diets don’t work and the common problem they all share.⠀ ~The proper way to look at food.⠀ ~The 3 Macro food groups.⠀ ~The mental component to your physical health.⠀ ~When to eat, what to eat, and how much to eat.⠀ ~Examples of a typical day of eating by the “PFC every 3” principle.⠀ ~Simple strategies you can implement today to begin improving your health.⠀ ⠀ Check it out then let us know your biggest takeaways!⠀ ⠀ #fightthedadbod #dadhackers #dads #dadbod #healthandwellness #dadlife #fitdad #fitness #fathers #fatherhood #father #dad #parentproblems

So ma girl @lefthemisphere_ surprised me with these #sbd knee and elbow sleeves. . They came in at the perfect time before attempting Log Clean & Press PR. . No pr today but this 215 came up much easier than anticipated. . Stopped log early as my lower back was talking to me. . Better to protect yourself than wreck yourself. . Swipe ⬅️ for training video and todays programming. . @sbdapparel @mayhem_fitness_rva #murphysmayhem

Landmine front squat. #fightthedadbod #healthylifestyle #fitness #healthyliving #legday

Box jumps! Quick explosive movement. Love to start with these on leg day! #fightthedadbod #healthylifestyle #fitness #healthyliving

Deload Week. Here is my deload lower day. @jeremyxclifford wants me to be doing more trap work so we implemented some Kelso Shrugs. They are a fun movement. Box Squats with chains 10x3, Banded Deficit Deadlifts 10x2, Kelso Shrugs 4x12. 50% of 1 rep maxes. #powerlifting #nurseswholift #deadlifts #squats #conjugatemethod #westsideconjugate #legday #fightthedadbod #maninthearena #beardstrength #utahstrong #roadto1320 @thecompound801 #strengthtraining #hardcorepunk #baneband #straightedge #otherhashtagsnotthoughtof #socialmediajunkie #nobodyreallycares #bodybuilding #howmanycanistackinhere #powerliftingnurse

🔥Fire Up Your Chest & Tris!🔥 • Try this band push-up on your next upper day💪 . COMMENT BELOW and give me your take on this exercise👍 I get bored with my workouts...I’m sure you do too! • I know I get excited to workout because it makes me feel good! It gives me energy. It helps me sleep better. And heck, it might even make me look better naked. But that’s for my wife to decide 🙂 • Workout because you want to. Change up your exercises to keep it interesting. And don’t forget...off-days are just as valuable as workout days! . . . #fightthedadbod #ftdb #fitdad #dad #fit #exercise #fitlife #nutritioncoach #dadbod #healthylifestyle #exercise #pushup #gains #workout #workoutmotivation

Waking up early to train in a cold garage gym isn’t easy. When the alarm goes off at 4:30⏰ and it’s 28 degrees outside 🥶 I could just hit snooze 💤...I could just wait until it gets a bit warmer ☀️... Or I could get myself a Rogue hoodie and go throw around some dumbbells. 🤔 #ryourogue #garagegym #garagegymathlete #garagegymlife #garagegymexperiment #atlantafitness #fightthedadbod

💥Snacks and Meals are The Same Thing!💥 . Because no matter what they consist of, your body is going to metabolize them. . You are what you metabolize! . This yogurt bowl was super quick and easy to make and I gave the same thing to my kids!👍 . 4 oz of 0% Greek yogurt. 3 oz blueberries 3 oz bananas Sprinkled with oats . Give it a try when you’re in a hurry! . . #fightthedadbod #ftdb #nutrition #nutritioncoach #pfcevery3 #balancedbloodsugar #fitdad #fitfam #roadtrip #dinner #supper #healthyfood #healthylifestyle #food #recipe #eathealthy #healthyeats #dadbod #dadswhocook #dad

What’s your #30mins today? I’ve been struggling with some kind of flu bug for the last week so struggled with mine! But no more excuses! Back at it today! . . #healthylifestyle #workout #training #exercise #fitness #fightthedadbod #dadbod #mumtum #fitspo #instafit #fitfam #motivation #30minutes #per #day #personaltrainer #personaltraining #orchardpt #gym #weights #cardio #runner #running #gymlife #strengthtraining #resistance

Did you know that Wham Bam is tiny people friendly?? And I dont mean your tiny trainer I mean those little bundles of joy that look to you for inspiration and guidance daily. Be their inspiration and show them how amazing you are when you train! Who knows there may even be some laugh so hard you fall over moments too!!! Contact Wham Bam today to find a time that suits you and the tiny legends 💪 Always good fun with @petasheppard & Summer Louise #betheirinspiration #opentraining #childfriendly #custometraining #kickstartyourfitnessjourney #postpartumfitness #fitmums #fitdads #fightthedadbod

Liift4 chest and triceps week 3 day 1 plus a 2.5 mile run. #fightthedadbod #fitdadsofig #fitover50 #fitdad #instagay #joelfreemanfitness #joelfreeman #beachbodyondemand #anytimefitnessconverse

This is supposed to be good for me... #fightthedadbod #builtwithbobs

Land mine single arm shoulder press. Killer! #fightthedadbod #healthylifestyle #fitness #healthyliving

💥NEW PODCAST INTERVIEW! 💥 . I am honoured to be this week’s interview on the Dad Hackers Podcast! . Check it out at the link in my bio and COMMENT below with your feedback! . Posted by @dadhacker1 “You want to eat right and get the proper exercise, but you just can’t seem to stay on track due to your busy life. ⠀ ⠀ Maybe it’s a hectic schedule at work, travel, kids activities, or you have an infant that makes life unpredictable. Perhaps you know you need to do something about your health, but you just don’t know where to get started. ⠀ ⠀ In any case, you’re probably feeling like your health is taking a back seat to things that are more urgent in life. And you wish there was a way you could be more consistent with your health in spite of your crazy, busy life. ⠀ ⠀ Fortunately, this is what today’s guest-Nutrition Coach Cameron Hall of @fightthedadbod-specializes in.⠀ ⠀ During the interview we discuss:⠀ ⠀ ~The importance of “Eating in 3’s”⠀ ~Why blood sugar stabilization is a key component of maintaining your health.⠀ ~Why diets don’t work and the common problem they all share.⠀ ~The proper way to look at food.⠀ ~The 3 Macro food groups.⠀ ~The mental component to your physical health.⠀ ~When to eat, what to eat, and how much to eat.⠀ ~Examples of a typical day of eating by the “PFC every 3” principle.⠀ ~Simple strategies you can implement today to begin improving your health.⠀ ⠀ Check it out then let us know your biggest takeaways!⠀ ⠀ #fightthedadbod #dadhackers #dads #dadbod #fitdad #fitdads #healthandwellness #dadlife #fitdad #fitness #fathers #fatherhood #father #dad #parentproblems #dadgoals #dadlife #nutrition #nutritioncoach #weightlosshelp

Cook a balanced meal in 15 minutes!👍 . Cooking Balanced Meals Doesn’t Cost You hours in the kitchen! Chicken and fresh veggies make up an excellent PFC Balanced meal to keep your body fuelled and your blood sugar stabilized 👍 . This is not a difficult meal, just bbq chicken breast and steamed vegetables. . Want to make this even faster!!Pre-Cook several chicken breasts to have in your fridge for quick “grab-and-go” meals like this one. . Whats the PFC Balance? . Protein - 6oz Chicken Breast Carbohydrate - 6 oz of fresh green beans and carrots Fat - veggies cooked in 1 oz of EVOO, and chicken marinade with BBQ sauce. . . #fightthedadbod #ftdb #pfcevery3 #nutrition #nutritioncoach #food #instagood #instafood #cook #bbq #dinner #chicken #balancedbloodsugar #dadswhocook

You want to eat right and get the proper exercise, but you just can’t seem to stay on track due to your busy life. ⠀ ⠀ Maybe it’s a hectic schedule at work, travel, kids activities, or you have an infant that makes life unpredictable. Perhaps you know you need to do something about your health, but you just don’t know where to get started. ⠀ ⠀ In any case, you’re probably feeling like your health is taking a back seat to things that are more urgent in life. And you wish there was a way you could be more consistent with your health in spite of your crazy, busy life. ⠀ ⠀ Fortunately, this is what today’s guest-Nutrition Coach Cameron Hall of @fightthedadbod-specializes in.⠀ ⠀ During the interview we discuss:⠀ ⠀ ~The importance of “Eating in 3’s”⠀ ~Why blood sugar stabilization is a key component of maintaining your health.⠀ ~Why diets don’t work and the common problem they all share.⠀ ~The proper way to look at food.⠀ ~The 3 Macro food groups.⠀ ~The mental component to your physical health.⠀ ~When to eat, what to eat, and how much to eat.⠀ ~Examples of a typical day of eating by the “PFC every 3” principle.⠀ ~Simple strategies you can implement today to begin improving your health.⠀ ⠀ Check it out then let us know your biggest takeaways!⠀ ⠀ #fightthedadbod #dadhackers #dads #dadbod #healthandwellness #dadlife #fitdad #fitness #fathers #fatherhood #father #dad #parentproblems

#Repost @mindsetofgreatness (@get_repost) ・・・ You can be compassionate, loving, kind, believe in humanity, but still know your worth, respect yourself and know when it’s time to walk away. Drop ❤️ if you found this helpful & tag someone to inspire ✨ #mindsetofgreatness #quotesdaily #successcoach #Successful #quotesaboutlife #motivations #quotestags #quotestagram #millionairemindest #MotivationalSpeaker #fitfam #fitnessmodel #fitnessaddict #workout #bodybuilding #gym #train #training #instahealth #healthychoices #strong #motivation #determination #lifestyle #fitdad #fightthedadbod #livelifetothefullest #keepgrowing #keepmovingforward

I had a very lively group this semester, more so than usual. I really opened up which in turn resulted in my students opening up to me. A great lesson in the advancement of my instruction style.

That time again.

Technical, pad work, sparring......Sunday morning Muay Thai training with @2baddtgb Train hard, fight easy 🥊🙏 #muaythai #muaythaitraining #combatsports #thaiboxing #kickboxing #fitnessover40 #motivation #strengthandconditioning #fightthedadbod #muaythailife #muaythaifamily

strength come back time 💪🏽💪🏽💪🏽 120kg for 3

Heres two of todays total body training. I went back to day 1 to do the program in Beasxt setting after testing if my body could handle it. 165lb barbell hip thrusts and 30lb single arm straight arm push downs. @fearfactory for the win today, the original line up. #jeffcavaliere #athleanx #athleanxbbeaxst #onepunchman #trainingforragnarok #trainingtobebald #fitdad #fightthedadbod #thereeldadbod #exerciseinawesomeness #vikingstrong #vikingstrength #pagan #heathen #ulfhednar #norsefitness #hailandkill #viking #descendedfromodin #heathenfitness #heathenfit #paganpride #legworkout #legday #back #backworkouts

Mobility is Greater than strength💪 . This is clip I came across while going through old posts...and I wanted to share it again for this reason... . I haven’t done this exact movement for a couple months, so I decided to try it. Man did I feel it! 😳 . I’ve been focusing on a lot of big bad lifts lately, increasing strength and size. But what I realized is that I haven’t paid enough attention to my mobility!😫 . That’s a problem because everything I love to do in the winter demands mobility! ⛹🏻‍♂️⛷🛷⛸🏀🏒 . Sure, strength is important. But it doesn’t need to be my focus right now. . But being able to be fit and active with my kids will ALWAYS be important! 👊 . Oh...and let’s not forget that it’s almost that time to start hurling myself down frozen mountains again 😉⛷ . . . #fightthedadbod #ftdb #fitdad #fitdads #fitdadsofig #fitness #exercise #core #stability #variety #thenewdadbod #dadbod #nutrition #dad #nutritioncoach #fitnessgoals #knowyourwhy

Liift4 week 2 day 4 shoulders. #fightthedadbod #fitdadsofig #fitover50 #fitdad #instagay #joelfreemanfitness #joelfreeman

A DSA (DadBod Service Announcement) brought to you by #notmydadbod Trying vs. Training. But no matter what #justhavefun #fightthedadbod #yaboapparel @yabo_apparel

Its all about the Zoodles dudles! Right before I added the copious amounts of cheese. . . #zoodlesnotnoodles #wintertraining #actuallygood #eatyourvegetables

💥Easy Healthy Broccoli Salad💥 . One of our favourite go-to salads to have with our meals is this awesome broccoli salad my wife makes! 😋 Here’s what we throw together for this one! Salad... - broccoli (obviously) - a variety of unsalted nuts - red onion - cranberries - red grapes Dressing... - low-Fat mayo - red wine vinegar Explore and create with your food! It’s the only way you’ll ever survive! 😆 . . . #fightthedadbod #ftdb #dad #fitdad #food #eathealthy #healthyeating #healthyfood #salad #nutrition #dadbod #dadswhocook #nutritioncoach #eating #weightloss #weightlosshelp #diet #metabolicmacroplaybook

Relax. Seriously, stop taking yourself so Seriously . We have a lot of responsibilities as fathers. . We have a responsibility to care, to provide, to be present. It is also called upon us to live our lives as an example. To teach our children God’s ways, and to show them what it looks like to live with humble gratitude, surrounded by His grace. . So stop taking yourself so seriously. . Because when you take yourself too seriously, you’re making yourself the centre of your attention. You’re making it about YOU! . It’s not about you. . It’s about what you can bring. It’s about what you can share. It’s about how you lead, and how you provide an example. . It’s about THEM. . Whether it’s in your health, relationships, faith, or finances, your responsibilities are endless. . Don’t miss out on an opportunity to do something special because your waiting for something special to happen to you! 👊 . . . #fightthedadbod #dad #dadlife #dadgoals #responsibility #fitdad #dadbod #purpose #dadsofinstagram #familygoals #family #faith #dads

This is one of my go to preworkout mobility drills I incorporate to fully stretch out the upper body. . This hits the shoulders, lats, thoracic spine, abs, erectors, etc. . Simply use a foam roller for the movement... Note: youre not officially rolling anything out here. . Line yourself up on the roller in a childs pose position with your arms spread wide - Y and thumbs up. . Keeping your head below the shoulder blades, Reach forward as far as you can slow and controlled. . Once you feel the full stretch work your way back to glutes touching heels and then repeat. . Ill do this for 3-5 passes typically or until I feel Limber. . Try it on before your next training session and Keep Pounding Yall 👊

Don’t under-estimate the importance of a balanced breakfast‼️ __ Eating a balanced breakfast everyday is key in stabilizing your blood sugar, regulating your hormones, and maintaining a steady metabolism. . From a physiological perspective, eating breakfast everyday is one of the most important aspects of a healthy nutritional plan. . For fat-loss, weight-loss, better mood, more energy, and better sleep...eat breakfast! 👍 __ Eating breakfast doesn’t have to be hard! Here’s a #regram of an example of a possible balanced PFC breakfast. It took me only a few minutes to put together, which is perfect for a busy and hectic Monday morning! 😋 __ Your body needs fuel. Food is fuel. You’d never try to get all the way to work in your car if the gas tank was empty. Don’t go to work when your bodies tank is empty! 👊 __ Have a great week! . . . #fightthedadbod #ftdb #fthedadbod #food #breakfast #dad #fitdad #eat #eathealthy #healthyeating #foodgoals #weightloss #weightlosshelp #diet #dadbod #dadswhocook #balancedbloodsugar #pfcevery3

End of the week. Five days of intense workouts. Ending the week with bis and tris. If you don’t feel like you got in a jet ski accident by the end of the week, work out harder next time. #armday #fightthedadbod #healthylifestyle #fitness #healthyliving

Every now and then it’s nice to take a look back and see how far you’ve come. - Since I started my fitness journey about 7 years ago I haven’t always been consistent with nutrition or working out. I’ve had my ups and downs and my struggles with life and excuses but I’ve always got back on track and re-focused. - There’s always going to be setbacks and it’s not going to happen in an instant. That’s why it’s so important to know that everyone goes through something and it’s how you come out on the other side that makes you better for it. - Right now I look the best I ever have. I am the strongest I’ve ever been but most importantly I feel the best I ever have, mentally as well as physically. - This is all just to say, whatever you struggle with there’s help, direction, a light at the end of the tunnel and someone to help you along the way or several persons. - I’m not where I want to be but I feel the most focused and driven to press in and move forward! 🤙🏽💪🏽 - If you’re struggling with your fitness goals reach out to me and I’m happy to help.

Been away from my training most of the week due to being under the weather 🤧 . So... It was time to put in the work today with this Strongman Medley after some heavy Benching. . Seen in the 2 videos are Rounds 1&2 and 9&10 of an EMOM Clean & Press Medley. . All weights around 45% for speed work. . I gotta say too... The speed programming is truly paying off. . On paper PR for Bench press is up 30 pounds over the past 2 months based off a 90% AMRAP. . True PR will not be tested until mid- January but things are progressing very nicely. . Keep Pounding Yall 👊

Here’s a great body weight superset you can try in the gym or at home (with a chair or stairs)!👍 . Again, being the first leg workout in a little bit, I stuck to body weight. However, the air squats should’ve been weighted goblet squats...next time! 👍 Remember...1% Improvements‼️ . . . #fightthedadbod #ftdb #superset #squats #dad #fitdad #exercise #fitnessmotivation #example #coach #dadbod #workoutathome #fitness #fitnessjourney #dad #workoutideas #weightlosshelp #metabolicmacroplaybook #dadbod

I love opening with this exercise on chest day. It really opens up the muscle creating a great stretch. #fightthedadbod #healthylifestyle #fitness

5th exercise to end chest day. Absolutely cooked. #fightthedadbod #healthylifestyle #fitness

💥4 Tips to Win With “Off-Plan” Holiday Meals💥 . 🎄The holiday season is here, and with every weekend comes another party, family gathering, or outing. . 🎉And one of the best parts of these celebrations, is the food! So let’s dive into 4 tips I want to share on how you can win with “off-Plan” Meals and still own your health and control fat loss...or gain, this holiday season👍 . First, I’ll clarify what and “off-plan” meal is... . This is simply a meal that consists of larger than normal portion sizes, can be high in carbs and fat, Or doesn’t follow the balance of Proteins, Carbs, and Fat to properly maintain stabilized blood sugar. 🍗🥐🥧🎂🍻🥂 . And what do I mean by “win” with your meals? . I mean keeping your blood sugar levels stabilized as much as possible to maintain hormonal balance and promote the access of stored fat as energy! 😉 . Okay...so here are 4 awesome tips for you to win!🔥 . ✅ 1. Eat Balanced PFC every 3 the day leading into your off plan meal. This will that your blood sugar is stabilized and you body is primed to enjoy a great off-plan meal. . ✅ 2. ENJOY your meal! Go for it! Have the appetizer, the main course AND dessert! Make an event out of your meal and enjoy the time in fellowship with others👊 . ✅ 3. Eat a 1/2 portion, Balanced PFC meal 4 hours after your off-plan meal. This will help your body metabolize your meal more efficiently, limiting fat storage. 👍 . And the MOST IMPORTANT tip... . ✅ 4. DO NOT FEEL GUILTY! one meal had zero effect on your long term goals. My friend Mark puts it this way...if you’re eating 5 Balanced meals a day, 7 days a week, that’s 35 meals a week. By having 1 off-plan meal a week, you’re still ON PLAN 97% OF THE TIME! . Enjoy your off-plan meals@this holiday season by using the 4 tips I shared. . 👇COMMENT BELOW and let me know if these were useful!🙏 . . . #fightthedadbod #holidays #offplan #holidaymeals #foodtips #diettips #dad #dadlife #weightloss #weightlosshelp #transformation #pfcevery3 #food #healthyeating #eathealthy #foodisfuel #dadbod #dadswhocook

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