06/20/2026
As a busy dad you might be thinking to yourself, "how did I let myself get this big!". When I was 39 I looked down and I was 20 pounds over weight, I was definitely one of the fattest personal trainers in the state of Oregon. So I decided to buckle down and be strict with these 4 principles to make sure my metabolism was running on all cylinders.
# 1. I got my protein in early. 50 grams of protein in the morning got me started on the right foot and encouraged me to make better choices throughout the day. Breakfast was boring but consistent. (Message me if you want the recipes)
# 2. Lift 4 days a week. Resistance training is a fountain of youth. But if you're not following a program its gonna be hard to stimulate muscle growth and make sure you're optimizing fat loss.
# 3. Mobility training 3 days a week. Mobility, posture, and flexibility help with recovery, releases endorphins, and improves our breathing. All of which help with recovery.
# 4. Sleep!!! I cant emphasize enough how important this is. But having a newborn or a toddler around makes it hard. Sleep also helps manage stress and improves mood. This may be something that you have to rotate days with your wife to make sure each of you are getting a reasonable amount of sleep and not stressing yourselves out.
