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Focus on form. Amount of weight is important but not at the expense of form. Lift the heaviest you can while maintaining good form! . . . #backandbiceps #arms #form

💥Chicken and Steak Kabobs for the win! 💥 • A simple dinner for the whole family! Nothing more than 3 chicken breasts, 2 sliced steaks, peppers, and red onions! 👊 . . . #fightthedadbod #ftdb #dinner #bbq #pfcevery3 #healthyeating #nutrition #nutritioncoach #dad #fitdad #fitfam #food #fitdad #dadfood #dadswhocook #flexibledieting #pfcevery3 #eat #eathealthy

De-load week means upping the conditioning a bit. . Todays training was short and sweet and consisted of only 3 movements of the Basic8. . Squats - 2 Pull-Ups - 3 Pushups -10 20 Minute AMRAP . Was able to get 12 rounds done. . Ill take it.

ok DADBOD time to kill it

Not sure what to swap out as your Carb options? 🤔 . Here’s a great post from @livevitae ・・・ Making easy swaps which suit your goals or needs ❤️ —— 4 different options to tweak your calorie / carbohydrate intake. —— Personally, I like to keep my carbs relatively low the majority of the day apart from after training / workout. when I have a carb re feed / load. (This works for me and may not work for you so play around and experiment). —— The base of the meal is: • 120 grams Leftover roast chicken breast • 2 cups Wild Rocket / Arugula • 2 tbsp green olives • 1 tsp Extra Virgin Olive Oil • 1/2 Avocado — 👉🏼 Sweet Potato noodles 1 large sweet Potato 536 Calories - P 31 C 40 F 28 — 👉🏼 Spaghetti squash 2 cups cooked 480 Calories - P 31 C 26 F 28 — 👉🏼 Courgette / Zucchini noodles 1 large - approx 350 grams 448 Calories - P 32 C 18 F 28 — 👉🏼 Teff Rice Pasta 70 grams 616 Calories - P 34 C 62 F 28 — . . . #fightthedadbod #ftdb #dad #dadfood #fitdad #glutenfree #grainfree #caloriecounting #sugarfree #dairyfree #realfood #fitfood #cleaneating #cleaneats #wholefoods #fitfoodie #weightloss #healthyeating

Start with heavy weights, finish with 7 min of HIIT. . 4 days a week- 35 min/day . Launching in the Beachbody on demand streaming fitness library 1 week from today. . Dont have a subscription? No problem! Lets get you set up today! It will cost you less per month than Netflix and is much better for your health . Message me for all the details! . . . #FITFORFALL #LIIFT4 #october1

Box squats in the yard 10x2 at 125 #fightthedadbod #getsome #squats #boxsquats

Goals are difficult. Up until recently I had never really used goals to my advantage - I knew I should set them but I rarely looked back on them. Now I use specific, measurable, and time-bound goals in a way where I feel empowered everyday because I can see progress. Where we set the mark of improvement makes all the difference. Check the link in bio for the Week 3 video update on my Vegan Bodybuilding journey where I talk more about goals. #plantbasedgiant #fightthedadbod #veganbodybuilder #goals

LIIFT4 legs and hiit. This is my second round of LIIFT4 and I am loving it. #liift4 #instagay #fightthedadbod #fitdadsofig #fitover50 #fitdad #teambeachbody #beachbodyondemand #joelfreemanfitness #joelfreeman

In retrospect, maybe eating a cookie the size of my head was taking cheat day a little too far! . Back to the grind tomorrow. CHEST AND TRICEPS LIIFT 50/50 . . . #ididitforthecookie #cheatday

Placed 3rd overall for men this morning at Virginia Spine Institute’s 11th annual 5k! Not a bad way to start a morning. PS- the kid who placed 2nd was 15. He is going to be fasttttt! #fitness #running #fightthedadbod #pushups #situps #runeveryday #dad #accountability #abs #pullups #training #coaching #free #personalbest #mile #track #trackandfield #run #5k

Chest session before my on call shift starts 💪🏻🏋🏻‍♂️

Our mailman either hates us or is starting to wonder what amazing stuff must be in these boxes. @carldaikeler . . . #joinus #beststuffonearth #packages #dosomething

Saturday’s are for the beach. 🏝

A father must be a promise keeper... . Has this ever happened to you... . Maybe you have an important project you’re working on, a client your coaching, or a deadline to meet, or maybe you just want to get to the gym for a workout. All these things are important to you, because you’re a person of your word, and following through on expectations is important to you. . You work from home, and you finally finish your commitment late into the evening. . You’re happy with yourself. You’ve finished what you said you’d do. . But then it hits you... . You made another promise during the day. One that’s fallen through the cracks of your important work. . All day your son has been asking you to play...but you’ve been saying...”in just a minute” . Now, he’s in bed. You’re done your project. But you’ve missed out on the biggest promise you made all day. . As a father you need to be a promise keeper. When you say, “I’ll play later”, you need to play later. . This is not an easy task, but men are not called to do what is easy. We are called to do whatever is necessary to get the job done. . Most of us instinctively understand this responsibility when it comes to our careers. The challenge is applying that same level of commitment to our job as husband and father. . When I tell my wife that I will be home by a certain time, I need to be home by that time. When I tell my son that I will play ball with him, I must play ball with him. My family must come to learn that my word can be trusted. . Make it your goal to be a promise keeper this weekend! . Inspired by @youversion. . . . #fightthedadbod #ftdb #dad #dadlife #father #fatherandson #daddy #dadgoals #familygoals #family #husband #promises #priorities #balance #healthylifestyle #responsibility

Today is the last full day here in Florida. Earlier I had a meeting with the local fishys and I joined their school. Of course they wouldn’t stop flirting with me. Too much fun. I hope your Saturday is as blessed as mine 🌊🐠

🔊🔊🔊 Sound On 😁 Do the twist, get a twist, twist off your beer, whatever you want. It’s Saturday 👍 #garagegym #running #absworkout #saturday #weekendwarrior #fightthedadbod #kettlebellworkout #homegym #airgym

Try something new this week. Get out of your comfort zone and grow. - Friday night fit couple flex session for the win. Lol - Had to sport our new @built_apparel gear thanks to @jtaj_physique and @virginiasanhouse for hooking it up in the giveaway!

Feeling better and better every single day! #fightthedadbod

Friday evening shake out — Repeat for 5 rounds. Still trying to work off all this bday cake 🤤 #garagegym #homegym #crossfit #wod #sweat #fightthedadbod #fitness #friday #weekend #wheresmybeer

pups and kettlebells.... joy is the best training partner 😳 🐶

If you give a dad a coffee... he’s going to want a cookie to go with it.. That mouse was on to something 🤗. #ifyougiveamouseacookie #storytime #dad #fridaymood @brewhahacafe #sugarcookies #iworkedouttoday #dadlife #dadbod #fightthedadbod #crossfitter #cheatday

Dinner isn’t always pretty, sometimes it just needs to work! . Tonight’s Dinner: Detox & Family Approved! 👍😋 Made up a salad for the family tonight. 🥗 . What’s the #pfcevery3 balance: Protein : 5-6 oz Grilled Chicken Breast Fat: 1-2 oz Avocado Carbs: 5 oz chopped veggies Free Food: Romaine Lettuce (4-5 oz) . Eating as a family can be quick, easy, and clean!!💯 . . . #fightthedadbod #ftdb #dinner #salad #food #healthyfood #healthyeating #fitfam #fitdad #dad #weightloss #notadiet #eat #supper

Always better working out with a buddy. K-Dubs and T-Bone. #snhu #fitness #fightthedadbod

Supraspinatus tendonopathy I haven’t posted much fitness content lately because of my shoulder injury. I’ve injured the Supraspinatus which is one of the 4 rotator cuff muscles. Although this sucks I was extremely happy when the Doctor told me that the ultrasound showed no tears. It’s been a painful, stressful week waiting for these results but now that I know what it is I can start physiotherapy and get on the road to recovery. I took this photo weeks ago with no intention of posting it and it has nothing to do with the subject of this post. I’m sharing it because it’s a good representation of the body transformation I have worked so hard for. Injuries are just detours on the road to your fitness destination. #supraspinatus #tendonopathy #roundedshoulders #badposture #hiitcardio #anteriorpelvictilt #4amclub #dontstopwontstop #fitdad #smartworkout #fitcanadian #workout #healthy #aftillsonburg #anytimefitness #fightthedadbod #beardmuscles #fitness #mensfitness #muscle #gainz #fitbit #lift #persistence #inspire

3 Quick Tips...

Questions? Comments? Smart Ass Remarks?

Squats hurt your knees? . Mixing it up a bit with a fitness post today. . Here’s a great post from @syattfitness⬇️ ・・・ 💥SQUATS HURT YOUR KNEES? TRY THIS!💥 - 🦄If I had to pick a favorite exercise, I would choose quidditch. Deadlifts, second. Third would tie between chugging @unicornmagiccoffee (☕️)and eating carbs. - ☕️That being said, squats are a great exercise, too. And even though they dont make my top 3, theyre definitely up there (along with naked partner hip thrusts and watching shark week with Neville Longbottom). - 🦄Issue is, many people tell me squats hurt their knees. And thats not ok with me so what Ive done here is outline 4 simple enchantments you can use to eliminate knee pain while squatting with a swish of your wand. - 1️⃣Dont wear underwear. Jk. But seriously. Thats not really number 1. But it is true. - 1️⃣Imagine theres a sharp piece of glass underneath your big toes, and if you press down too hard itll slice through. This forces you to keep your weight on your heels (not your toes) which protects your knees. - 2️⃣Try box squats. Because they force you to use a more hip dominant pattern which keeps the stress on your hips, not your knees. - 3️⃣Take a wider stance. Because, similar to box squats, this puts the stress on your hips instead of your knees. - 4️⃣Dont squat. Because, regardless of what any dementors, death eaters, and lifters on the internet tell you, squats are not the end-all be-all. There are many, MANY ways to get the same benefits without hurting your knees. And if squats keep hurting but you keep forcing yourself to do them, youre just trying to fit a square peg into a round hole and thats about as stubborn as a squib, professor Flitwick always says. - 🦄Anyhoodle, thats all Ive got for you today. Hehe ok beep boop! - #fightthedadbod #ftdb #fthedadbod #dad #fitdad #dadswholift #alwaysoptimal #legday #legworkout #legworkouts #quads #quad #quadzilla #quadz #hamstrings #hamstring #calves #glutesfordays #lowerbody #lowerbodyworkout #lunges #squats #squat #backsquat

Sometimes you just feel you are at the right place at the right time regardless of what you are going through. #vacation #florida

Sometimes your goals require you to reach. To reach higher and farther than you even think possible. But when you want something bad enough or your goal is important enough you find a way. Reach for the Stars! . . . #reachforthestars #goals #goforit

Had the opportunity to sit for a short interview with a like minded dad, @mileslunde to discuss why I do what I do. Podcast is up at Be There Dad on iTunes. Check it out! . . . #podcast #betheredad

I wanna learn this party trick #Repost @frank_mcgrath78 ・・・ Party tricks when you out in da club lol Vegas its was a blast!!!

“Love is the answer... spend more time with your friends and less time on social media.... People should be nicer to each other. Give more credit to others, and don’t assume that they’re mean until you know that they’re actually mean. People are nicer than you think.” - Elon Musk. • Listening again to the Elon Musk interview on @joerogan and am fascinated by his focus on love and human connection being the answer for a better future. For someone so ingrained in furthering the technology of our lives to have this insight is super interesting. If you listened to the podcast, what was your take away? If you haven’t yet, go listen. • PS - Love my lady @jennacannon4@clarktbell and @jamilynbell with the 📸 and lighting assist.

A Father Provides...through time, emotion, love, and yes, even money. . A good father will not only provide for their children’s physical needs but also their emotional and spiritual needs. This is difficult, but we cannot allow ourselves to be so consumed by our efforts to be a good provider that we forget to provide what is most important. . This may require some drastic changes. In order to have time with our children, we might have to lay aside a favorite hobby or sport for a time. . We might need to negotiate a different schedule at work, or be driven to find something different. . But if we can accept that our role as provider is larger than simply providing “things,” it becomes possible. . Let’s be be good Fathers. Let’s provide our kids with more. They want our presence...not our presents. . . . #fightthedadbod #ftdb #dad #dadlife #father #dadtime #familytime #familygoals #son #daughter #family

Elimination Diets... Do they work? Should you do them? . Full video on Facebook at Mayhem Fitness and Cross Training Fan Page.

💥Chicken Parmesan💥 (With a little marble cheese😉) ~ Ingredients: • 4 large skinless, boneless chicken breasts (sliced in half lengthwise) • fat free cooking spray • ½ cup flour • 1 tablespoon Pink Himalayan plus more for seasoning • ¼ tsp. fresh ground black pepper • ½ cup egg beaters • 1 ½ cups Panko bread crumbs • 1 tablespoon fresh thyme • 2 tablespoons fresh parsley • 1/3 cup extra virgin olive oil • 2 cups of your favorite, high quality marinara or tomato sauce • 2 cups of Reduced Fat (Part Skim) mozzarella cheese • 3 tablespoons fresh basil, chopped ~ • Preheat oven to broil. Cover a large sheet pan with tinfoil and spray it gently with fat free cooking spray. • Set up 3 shallow dishes. In the first dish, whisk together the flour, salt and black pepper. Whisk egg beaters into the second dish. Stir together the Panko bread crumbs, thyme and parsley in the third dish. • Spray large frying pan with fat free cooking spray over medium heat. Once hot, add olive oil. • Place chicken cutlet in seasoned flour first, flip chicken over, cost both sides. Next coat both sides of the chicken in egg beaters. Lastly place chicken in Panko herb mixture. Flip chicken over and make sure chicken is evenly coated. • Once oil is hot (the chicken should sizzle when it hits the pan), carefully place the chicken pieces in the pan. Allow to cook approximately 3 or 4 minutes on each side until golden and crispy. • Cover each chicken cutlet with ¼ cup of tomato or marinara sauce, and ¼ cup of the mozzarella cheese. • Place chicken in preheated oven and broil for a few minutes. ~ What’s The Balance⁉️🤔 Though this recipe has a good balance of protein, carbohydrate and fat, you can add a light carbohydrate to round out the meal. ~ 💥NOTE: Though this meal is balanced, it may contain slightly more fat than your nutrition parameters call for. Remember, it is okay to deviate from your nutrition parameters on occasion.👍👊 . This recipe is one of dozens INCLUDED in your 8-Week Run!!🙌 . #fightthedadbod #ftdb #dad #dadswhocook #fitdad #recipe #nutritioncoach #healthyfood #dinner #cooking #cook #healthyeats #healthylifestyle #fitfam #healthgoals #flexibleeating #flexiblefood #weightloss

Dont wish for it, WORK FOR IT! . Real changes dont happen overnight. It takes persistence and consistency over time. However, you need to start somewhere. Make today DAY 1 & build from there a little each day. . . . #persistence #consistency #onedayatatime

Sean getting a workout from his old man! #fightthedadbod

Here you go coach! I’m getting there #transformationtuesday #progress

Hey you! Here’s me before Warrior Sculpt Yoga And you may say to yourself “what is that?!” All I know is I am totally drenched in sweat after. It’s a mixture of hit cardio yoga moves with small dumbbells and it literally works everything and I mean everything. Try it in a heated room too. #yoga #warriorsculpt #hotyoga #fitatfififty #fightthedadbod #54yearsold #singlechef #chef #fitchef

#tiretuesday shoutout to Bertha for joining me in a badass workout. I’ll see your 450lb fine ass next week. #fightthedadbod #tireflips #workout #exercise #fitness #fitdad #outdoors #functionaltraining #gaintrain #sprints #homeworkout #platecarrier #igfitness #gains #lift

We‘re not all trying to lose weight💪 Here’s an idea for those guys wanting to build some muscle!👊 ・・・ MASS BUILDING SHAKE BY my man Alain @musclemonsters _ Are you a naturally skinny guy who finds it hard to eat enough to gain weight? Get close to 1000 calories in less than 5 minutes with this Mass Building Shake! _ 1. Pour 1 cup of milk into a blender. _ 2. Add all other ingredients (whey, oats, peanut butter, and banana). _ 3. Blend and enjoy! _ You can thank me later! _ Total Calories: 956kcal - Macros: 72P/107C/30F _ Tag a friend who needs to drink this! _ #fightthedadbod #ftdb #dad #fitdad #fitdads #musclemeals #fitness #bodybuilding #macros #caloriecounting #flexiblediet #healthyfood #healthydiet #diet #dietfood #eatbig #gains #fitfoodie #mealreplacement #mealplanning #fit #fitfam #buildingmuscle #buildingmuscles #musclebuilding

🥛🥛🥛🥛 • What’s the most terrible combination of fitness and food? • This was from the #MilkAndCookiesMile • 📸 @mariah.moore

#Repost @barbend ・・・ 🏋🏼‍♂️ Consistent missed deadlifts can sometimes be roadmapped to a specific area you may be falling short in! • Heres a quick flow chart for potential areas you might be missing deadlifts in, along with exercises to help fix said area. Keep in mind, these are only a few of the exercises that can help! • Remember, its always wise to remember the context of micro bouts of a missed lift compared to consistent occasions, and consult your/a coach before jumping off a program. • 👆 The above movements are intended to be suggested supplementary exercises to an already balanced program.

Alternating decline cable pull downs. #fitness #healthylifestyle #fightthedadbod #backday

Lat pull downs. #backday #fitness #fightthedadbod

So I workout #fightthedadbod #builtwithbobs

A Father must be a Communicator.... . As Dads, we must learn to communicate—frequently. . Here is an excerpt from my reading this morning that I would like to share with you... . Communicating can be difficult for many men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind. . While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. . A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers. . What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak? . Today as you spend time with your family be the communicator! 👊 Ask your children about their day. Guide them through your conversation. The words you speak, and how you say them, will shape them forever! . Do you want to read more thoughts like those above? Want to read what I’m reading right now? Check out the @youversion app!👊 . . . #fightthedadbod #ftdb #dad #daddy #dadlife #fitdad #dadlove #dads #father #afatherslove #fatherandson #communication #devotional #family #fitfamily #familygoals

You cant simply wish to change. You need to work at it every day. But it isnt really that difficult when you have a plan and group of people supporting you each day. Thats why weve been successful at making healthy changes that have lasted. Approaching our 50s and getting better each day! . . . #transformation #transformationtuesday #dosomething

I know you haven’t heard much from me this past week, but that doesn’t mean I haven’t been working! I took 18 seconds off my mile time yesterday! Slowly I am getting closer to going sub 5...eventually it’s going to happen! #fitness #running #fightthedadbod #pushups #situps #runeveryday #justdoit #dad #accountability #abs #pullups #training #coaching #free #personalbest #mile #track #trackandfield #brooks #brooksrunning

To anyone curious about the size, here are the 90 lb @powerblockdumbbells I’m 5’9” 175 lbs for size reference. They’re big but their shape make them easy to handle, even at heavier weights. . . #garagegym #cypressgarage #dadbod #embracethesuck #fightthedadbod #homegym #fitness #dumbbellworkout #dumbbells #powerblocks #crossfit #powerlifting #weightlifting #bodybuilding #garagegymreviews #garagegymexperiment #kettlebell #kettlebellworkout #betitanfit

These beasts have turned out much better than I ever expected. @powerblockdumbbells are worth every penny. Even at weights up to the 90 lbs I have, they are solid as a rock. I would highly recommend them to anyone looking for dumbbells for at home. . . . #garagegym #cypressgarage #dadbod #embracethesuck #fightthedadbod #homegym #fitness #dumbbellworkout #dumbbells #powerblocks #crossfit #powerlifting #weightlifting #bodybuilding #garagegymreviews #garagegymexperiment #kettlebell #kettlebellworkout #betitanfit

Round 2 of LIIFT4. Week 1 day 1 chst and tris. Went heavier on this round. Already feeling it. #fitdadsofig #fitover50 #fightthedadbod #instagay #beachbodyondemand #joelfreemanfitness #joelfreeman #teambeachbody #neverskipmonday

Sautéed Chicken and Onions

Was never a “sneaker head” but I now #hustlehart

Brunch of champions

I HATE when my watch dies...

Jumping into the week. • 📸 @jennacannon4

#attack #your #weaknesses #havefunwithit #workout #park #fatherandson #outdoors #laugh at the #fails Always push yourself. #🐷🐷

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