How a Father of 4 Leveled Up His Fitness

On an early episode of my podcast (link here), I spoke with a father of four about his fitness journey. It was eye-opening to hear from a guy who has every excuse not to be in the gym—yet he still makes it happen.

When I asked him what flipped the switch for him, he mentioned a Mark Twain quote: “The man who does not read has no advantage over the man who cannot read.”

Basically, he knew exactly what he needed to do... he just hadn’t done it yet.

We live in an era where we can google “best workout to gain lean muscle,” and instantly get 1,000 solid programs—yet so many of us never take action. There are home workouts that require zero equipment, but we still find excuses.

There is always a whey, despite current circumstances.

My podcast guest has four kids and a wife. He works a full-time job. He wants to spend time with his family and friends, sleep, make a living, enjoy life—and still find time to work out. Sound familiar?

For him, 8:00 PM workouts became the answer. He puts the kids to bed, trains for an hour, showers, and then spends time with his wife. It’s not a perfect system, but he took action and is seeing results because of it.

At one point, my dad was 130 lbs overweight. One day, he decided he was done. He wasn’t a fitness professional. He didn’t have a background in nutrition.

But he knew two things:

1. He needed to move more.

2. He needed to eat less.

   
   

Instead of overcomplicating it, he started walking and following the Atkins Diet. Over two years, he lost 130 lbs—and he’s kept it off for over a decade.

What changed? He took action.

Moral of the story:

You probably already know what you need to do—you just have to start.

We have a wealth of knowledge at our fingertips. The real question is whether we’re going to use it or keep making excuses.

5 Actionable Steps for Dads Who Want to Get Fit:

1. Find your window. Whether it’s early mornings, lunch breaks, or late nights, pick a time and commit to it. There’s no perfect schedule—just one that works for you.

   
   

2. Follow a simple program. Grab a lifting guide (like my workout subscriptions) and train 3-5 days a week. No guesswork—just results.

   
   

3. Track your intake. Download MyFitnessPal or similar app and log your meals. You don’t have to be perfect, but awareness leads to progress. Prioritize protein.

   
   

4. Get accountability. If self-motivation is tough, join a CrossFit gym, F45, or Orangetheory. Just show up, and the community will push you forward.

   
   

5. Start today. Walk, do push-ups, lift weights—whatever it is, just take the first step. Don’t wait for Monday.

   
   

You know what to do. Take action today, and let’s crush some goals!

PS Don't miss my latest YouTube guest starring my wife. We take on another spouse lift challenge. Who's next?