The Protein, Proverbs & Push-Up Challenge Every Dad Needs to Start

I’ll be the first to admit something funny… when I mapped out this challenge, I thought September had 31 days. Turns out it only has 30. Classic dad move. So, on September 30th, we’ll double up and read both Proverbs 30 and 31.

And honestly, that’s the perfect picture of dad life—it won’t always be perfect, but the important thing is showing up consistently.

That’s the real key: consistency beats challenges.

But challenges? They’re a great way to build momentum.

Starting September 1, we’re doing the Protein, Proverbs, and Push-Up Challenge. The push-ups are just for fun and accountability, but the daily protein intake and Scripture? Those are habits worth keeping forever.

Let’s break it down:

🥩 Protein: Fuel for Strength and Muscle Mass

Protein is essential for building muscle, recovering faster, and even burning fat. As dads, we need energy to play with our kids, show up strong for our wives, and lead our families with vitality.

How much?

Aim for 1 gram of protein per pound of body weight per day.

Example: If you weigh 180 lbs, shoot for 180g daily.

When and What?

Focus mainly on lean protein sources such as beef, chicken, fish, greek yogurt, eggs, etc

Post-workout: Use Phormula-1. It digests quickly and kickstarts recovery.

Before bed: I eat greek yogurt + Level-1 protein powder. It’s slower-digesting, keeping your muscles fueled overnight.

👉 Grab your protein here:

Level-1 Protein (pro tip: try the pumpkin spice)

Phormula 1 (best protein for post-workout)

Protein isn’t just a 30-day challenge—it’s a daily non-negotiable.

📖 Proverbs: Wisdom for the Dad Life

Physical health matters. But if you neglect your spiritual health, you’ll miss the bigger picture.

The book of Proverbs is packed with wisdom for daily living. Whether you’re a lifelong believer or just curious, these chapters will sharpen your decision-making, help you lead your family well, and keep your perspective anchored.

How it works:

On September 1, read Proverbs 1.

On September 2, read Proverbs 2.

Continue daily until the end of the month. (And yes, chapters 30 and 31 both get read on September 30 because, well… dad brain.)

Strong faith leads to clarity, discipline, and resilience. As dads, we can’t sleep on spiritual health. Our families need us to lead in more than just workouts.

💪 Push-Ups: Discipline in Motion

Push-ups aren’t a perfect workout program—but they’re a perfect way to build consistency and momentum.

Here’s the plan:

September 1: 10 push-ups

September 2: 20 push-ups

September 3: 30 push-ups

…all the way up to 300 on September 30.

The point isn’t the push-ups themselves—it’s creating the daily habit of movement and stacking wins. It’s showing your kids that Dad doesn’t quit.

But remember: push-ups aren’t enough to cover all your fitness needs. That’s why I recommend doing this challenge alongside your normal workouts—or joining my Gym Gainz Guide to complement it.

The Big Picture for Dads

Protein fuels your body.

Proverbs fuels your soul.

Push-ups fuel your discipline.

When you stack those three habits together, you build momentum that lasts through the holidays and carries into every area of your life—marriage, parenting, work, and fitness.

Consistency is what transforms dads into leaders their families can count on.

So, who’s in?

👉 Join the Fit Fathers Fellowship on Facebook and take on this challenge with other dads. Accountability is key, and you don’t have to do it alone.

Let’s finish this year strong—for our faith, our fitness, and our families.