3 Ways To Get Fit and Stay Fit as a Dad

three ways to get fit and stay fit as a dad

Let’s face it, you just can’t train like you used to once little people are running around and demanding that their peas not touch the chicken on their plates. (How dare you?) 

It’s H A R D to be fit as a dad. Between 2am feedings and double-header sports games,  squeezing in workouts feels nearly impossible.

But that doesn’t mean you should give up on your fitness the day you become a dad. It just means that you have to make the most of the time that you do have to train effectively. 

Why You Need to Prioritize Your Health as a Dad

If I don’t feel 100%, it’s much harder to be the dad I want to be. When I train regularly and eat nutrient-dense food, I’m in a much better position to GIVE to my family, even after a long work day. 

That’s why working out shouldn’t be an optional activity as a dad. But that doesn’t mean that your workout routine has to look like Jean Claude Van Damm’s. There’s a happy medium that will allow you to be present with your family and still prioritize your health.

The healthier you are, the better you’ll feel—and the better you’ll be able to chase down that toddler on her balance bike careening toward the canal. (Not speaking from personal experience or anything.)

In all seriousness, the benefits of being in shape are enormous—carrying around less weight will improve your energy, focus, and happiness more than pounding a Red Bull ever will.

3 Things You Need to Focus on to Be a Fit Dad

In this week’s episode of the Million Dollar Body podcast, I’m talking about why it’s so crucial that you get in shape as a dad and stay that way. It’s not for your ego (okay, maybe a little), it’s for your family. You’re going to learn exactly what you need to focus on to train effectively with the little amount of time you have. 


  1. Resistance Training – Ditch the muscle confusion tactics (hint: boot camps) and choose exercises that work for your body. Do them on repeat until you gain strength. It’s all about chasing PRs here.
  2. Cardio – You have to be able to keep up with a runaway toddler or your 8-year-old soccer drills. Developing cardiovascular endurance is key. 
  3. Make it a family affair. Don’t lecture your family about getting fit. Do it and invite them along with you. If you want them to build healthy habits you can’t be a “do as I say not as I do” parent

If you’re ready to start feeling better, have more energy for your family, and take the lead on living a healthy lifestyle, listen to this podcast.


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