Dustin Thibodeaux

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Dustin Thibodeaux I Help Driven Dads 40+ Lose the Gut to Feel, Move, and Look Good Again 💪
✅️ At Home Workouts Under 30 Minutes
✅️ Simple Diet & Nutrition
👉 DM "COACH" for info

10/27/2026

**Caption:**

4 rounds. One steel mace. No gym needed.

This one looks simple until round 3 hits 😅

👇 The workout:
50 mace 360s (25 each way)
40 reverse lunges
30 pushups
20 switch squats

Repeat 4 rounds.

Use a 7, 10, 15, or 20 pound mace. I went with the 20 and I'm definitely feeling it the next day. The good kind of sore.

Here's what matters most:
✅ Quality of movement over speed
✅ Full range of motion, as far as your body allows
✅ Form and technique first, every rep

Move well, then move more. That's how you stay in the game for the long haul.

💬 Comment "MACE" and I'll send you my beginner's guide to the 10 steel mace moves you need to learn first, fully broken down.

10/26/2026

Comment "MACE" for my FREE 10-move beginner upper body guide so you know exactly how to use your steel mace to build strength and mobility.

10/25/2026

Sunday prep for me, my wife, and the girls' lunches tomorrow.

No needle required.

Getting lean over 40 isn't about the newest shortcut. It's about doing the simple stuff on repeat. Cook your protein. Prep your meals. Show up for your family with energy.

The basics work when you actually do them.

Comment "PREP" and I'll send you my simple meal prep guide for busy dads.

You can't outtrain a bad diet.Your workout is 1 hour.The other 23 decide what you see in the mirror.A hard 20 minutes bu...
10/23/2026

You can't outtrain a bad diet.

Your workout is 1 hour.
The other 23 decide what you see in the mirror.

A hard 20 minutes burns about 250 calories.
One late night trip to the pantry puts 500 back in.
You can't sweat your way out of that.

The fix isn't eating less. It's knowing what you're eating and how much.

Read the ingredients first.
Cut seed oils, added sugar, and grains.
Protein first at every meal.
Use your hand to portion your plate.
Earn your carbs with real food.

That's the foundation every dad over 40 needs before another workout matters.

10/22/2026

My 7 year old daughter asked me why I swing a mace.

The real reason goes back to my dad.

I grew up watching him lose his mobility. Pain in his joints. Sidelined from the things he loved. Slowly doing less and less.

And after years of CrossFit and heavy lifting, I started feeling it in my own body too. Injuries I still deal with today.

So I got a mace. Something I could use at home, take out in the yard, swing, and play with. As a therapist, I knew I could use it to stretch, mobilize, and build strength that keeps my shoulders and joints feeling good.

Now I golf, play pickleball, and get outside with my girls.

I don't want my daughters to watch me suffer the way I watched my dad.

I want them to see me moving, playing, and keeping up with them for a long time.

That's why I swing a mace.

👇 Comment "MACE" and I'll send you my FREE Steel Mace Upper Body Beginner's Guide. It has 10 exercises, each one broken down step by step, so you learn how to use the steel mace to improve your strength, range of motion, and mobility.

10/21/2026

Only saying it = dreaming.

But saying 20 lbs + by New Year's = goal.

And saying 20 lbs + by New Year's + program + knowing how much to eat = game plan.

Buy saying 20 lbs + New Year's + program + knowing how much to eat + a coach holding you accountable = a HEALTHY DAD BOD.

Pick your number. Set your date. Get your plan. Get somebody in your corner.

Stop dreaming. 🔨

Comment READY if you want a coach in your corner.

10/20/2026

THE WORKOUT

4 rounds:

🔥 1 minute Burpees
🔥 1 minute Steel Mace 360s (switch directions at 30 seconds)
🔥 1 minute Dumbbell Thrusters
⏸️ 1 minute Rest

HOW TO RUN IT:
Pick a pace you can hold for the full minute. Quality reps beat sloppy speed every time.

On the 360s, keep your core engaged and knees soft. Use your body to swing the mace, not just your arms.

On the thrusters, drive from your legs, not your arms.

No mace? Use a single dumbbell or kettlebell and do halos instead.

I used to think more weight and more beatdowns made me fitter. All it did was break me down.

Now I train to move well, feel good and keep up with my kids. That's the goal.

Save this for your next workout and send it to a dad who needs it.

10/19/2026

Working out builds the muscle but your diet reveals the muscle. Figure out your diet, dial in your macros and it really doesn't matter what your workout program looks like as long as you're strength training and moving. You're going to look good, feel good, and move well.

10/17/2026

This is a quick protein hack. If you're on the go, if you want to get a quick 30-40 g of protein, check this out.

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Carriere, MS

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