#035 - Where is your focus? All too often, we focus on what we DON'T want rather than we DO want, which leads us to visualize failures and attracting more negativity in our hearts and minds. This is especially true when we're setting health and fitness goals. For example, you might say something like, "I don't want to be out of shape anymore." or, "I don't want to feel like this anymore." Rather than focusing on what you don't want, learn how to shift your focus on what it is you DO actually WAN...
Oct 27, 2020•34 min•Ep. 35
#034 - Are you waiting for your dreams to come true, or are you actively chiseling away at your goals? What's the difference? Well, for one thing, goals are something you've written down or proclaimed. Goals are something you're acting on. Goals require action. On the other hand, dreams are something you're just thinking about. They often don't come with a plan, measurable benchmarks, and most of the time,, and worst of all, daydreaming about our goals requires zero action, yet make us feel all ...
Oct 20, 2020•33 min•Ep. 34
#033 - If you knew nothing at all about health and fitness, where would you start? What would you prioritize? What kind of workouts would you do? What kind of nutrition protocol would you adopt? Could you really get into great shape in as little as 12 weeks by being deliberate and following protocols that actually work? Heck to the YES! On this week's episode, I'm breaking down EXACTLY what I would do, step by step in order to start a health and fitness journey from scratch. This episode will se...
Oct 13, 2020•33 min•Ep. 33
#032 - Fathers need "me time" too. It's not just moms who put everyone else first. As a busy working dad, there's a good chance that you spend hours a day working and then the rest of your time prioritizing your family. There's also a good chance that you spend very little time actually working on yourself, and the little time that you do get to yourself is probably when your in the bathroom, showering, or sleeping. So this week's episode is all about investing in yourself so that you can actual...
Oct 06, 2020•38 min•Ep. 32
#031 - This week's episode is all about tips and tricks that I learned along the way through trial and error to keeping my sanity and fighting the dad bod in those early days, weeks, and months of fatherhood. Really this is a must-listen for new or soon-to-be dads. Subscribe to the show and leave a 5-star review! Additional Links Free Top 10 Go-To Workouts Facebook Group 15% off Ten Thousand Apparel with code: TORRES...
Sep 29, 2020•28 min•Ep. 31
#030 - Ever hear the advice that you should be living a balanced life? Work-life balance, balancing friends and family, or balancing fitness and fun. But what does balance even mean and how do we apply it to our busy dad lives? Does such a thing actually exist, or are there times when we'll need to actually live an unbalanced life because of our priorities. This week's episode is a must-listen, especially if you're beating yourself up for not living a perfectly balanced life. Additional Links Fr...
Sep 22, 2020•29 min•Ep. 30
What metrics are you using to measure progress? If you're using just one metric to measure your progress like a number on the scale, you might not be getting the full picture. Weight is just one way to measure your progress. But the number on the scale might be deceiving or even deflating, especially as you replace fat with muscle mass, which is more dense than fat and thus weighs more, resulting in a seemingly stagnant scale number. On this week's episode, I'm sharing my top tips to measu...
Sep 15, 2020•28 min•Ep. 29
#028 - Over the last few weeks, we've been diving deep into routines that set us up to win the day: morning routines, nighttime routines, becoming an early-riser, etc. On this week's episode, we're talking all about how to create structure and routines at home for our kids, especially if they've been out of a routine for the last few weeks or months due to COVID. If your kid is doing any kind of remote learning this year, and if you're lucky enough to be working from home, then this is a must-li...
Sep 08, 2020•31 min•Ep. 28
#027 - Want to get more done throughout the day but don't feel like you have enough time to accomplish all of your goals? There's a good chance that you have all the time you need right under your nose, but you're just not taking advantage of it. On this week's episode, I'm sharing the benefits of waking up early and my top tips to becoming an early riser! Subscribe to the show and never miss an episode! Additional Links Free Top 10 Go-To Workouts Facebook Group 15% off Ten Thousand Apparel with...
Sep 01, 2020•31 min•Ep. 27
#026 - On this week's episode, we're digging deep into your daily routines and identifying ways the optimize your morning and evening routines to set you up for success throughout the day! Throughout this episode, you'll hear: How a lack of routines can set you up for failure How we already set our children up for success with routines How to design a morning routine How to design an evening routine My morning routine. Additional Links Register for the 21-Day Challenge! Free Top 10 Go-To Workout...
Aug 25, 2020•36 min•Ep. 26
#025 - Are you working out at home due to COVID or maybe because you just don't have time to go to the gym anymore? Are you unsure what types of exercises are the most effective for your limited time? Want to learn how to combine certain movements to optimize your workouts within your limited time as a busy dad? Then this episode is for you! In today's convo, I'm sharing my top tips to effectively design home workouts that will get you the best results in the least amount of time. Additional Lin...
Aug 18, 2020•28 min•Ep. 25
#024 - Have you wondered why you struggle to get into shape? Or why you struggle to lose weight and keep it off? Or why you bounce from diet to diet or program to program? Well, there are many potential reasons why and today we’re going to be discussing some common pitfalls and how to avoid them so we can achieve our results faster! Four Common Pitfalls Are: You haven't replaced bad habits with good habits You're following the wrong program or diet You're not clear on your goals? You have the wr...
Aug 11, 2020•41 min•Ep. 24
#023 - On this week's episode, I’m joined by Cam Hall of Fight The Dad Bod to discuss why exercising alone isn’t enough to lose weight or get into great shape. Throughout this episode, we dive deep into how nutrition can play an even larger role than exercsing in helping you achieve your goals. Oh, and if you haven’t already heard, we have a pretty cool announcement at the end of this episode that you’re not going to want to miss. You’re seriously not going to want to miss this value-packed epis...
Aug 04, 2020•42 min•Ep. 23
#022 - Subscribe to the show and never miss an episode! On this week's value-packed show, I’m going to be sharing my top 5 tips to optimizing your sleep no matter where you are baby spectrum - whether your kid isn’t here yet, or you have an infant at home, or maybe your kids are a little older and you just need help optimizing your sleep. Unless you’ve experienced it for yourself, nothing can really prepare you for the painful sleep deprivation that you experience as a new father - except for ma...
Jul 28, 2020•38 min•Ep. 22
#021 - This week, I’m joined by guest co-host Michael Ashford of the Fit Dad Fitness podcast. Michael was actually my first guest back on Episode 002 , entitled How Asking For Feedback Will Make You a Better Father and Husband, which I highly recommend you give a listen to, because in that conversation not only do you get to learn a ton about Michael, but we dive deep into how men often get in their own way and if we just set our egos aside and sought feedback more often, we’d be way better off....
Jul 21, 2020•1 hr 2 min•Ep. 21
#020 - On this week's episode, I'm sharing my top tips for finding time for fitness as a busy dad. I hear it all the time. Most fathers who are struggling with their fitness usually struggle with finding times to workout. Well, that ends after you listen to this episode! Please leave a 5-Star review because your reviews help other dads like you find this amazing community that we're all building together. Additional Links Free Top 10 Go-To Workouts Facebook Group 15% off Ten Thousand Apparel wit...
Jul 14, 2020•30 min•Ep. 20
#019 - This week's episode is all about how being a part of a community can help you achieve your results faster. Whether you're in a fitness rut or struggling in other ways, being a part of a community will help you stay the course when you lose motivation. It's like that old quote, "go alone if you want to go fast. If you want to go farther, go together." There's wisdom in that quote because we all know intuitively that communities are incredibly valuable. And so I'm sharing by top 5 benefits ...
Jul 07, 2020•26 min•Ep. 19
#018 - On this week’s episode, I’m joined by Daniel Skidmore, the director of training over at GORUCK. Daniel served as an Air Force Combat controller, where he trained to be ready for whatever. Combat Controllers are special operations forces who specialize in all aspects of air-ground communication, including air traffic control and fire support in covert environments. As you could imagine, Daniel was trained by some of the best in the business. While in the military, Daniel took his passion f...
Jun 30, 2020•56 min•Ep. 18
#017 - On this week's episode, I’m joined by Jim Frith, a sports nutritionist and author of the End The YOYO; the EAMAYW system, which cracks the code to sustainable weight loss and long-term health. The book sets out to end short-term dieting, fasting, and starvation (aka yo yo dieting) that comes with trending fad diets such as keto, counting macros and IF. Unlike many of these fad diets, Jim’s work contains actual lifestyle solutions to lasting results without compromising your health. Now, A...
Jun 23, 2020•1 hr 8 min•Ep. 17
#016 - Father’s Day is this weekend, and if you’re anything like me, you’d probably prefer not making a big deal out of it. But what if we used Father’s Day as an excuse to prioritize ourselves for change? Throughout this episode, you'll hear my top 5 tips to prioritizing yourself as a busy dad, including: Identifying your needs Carving out quiet time Controlling what you can control Being self-indulgent Finding a group of like-minded people You'll want to stick around to the end of the show whe...
Jun 16, 2020•29 min•Ep. 16
#016 - On this week's episode, I’m joined by John Wooley of Make WODs Great Again. John is the founder and the sole curator of the uber popular meme page Make WODs Great Again on Instagram, and he’s also the host of the Make Pods Great Again podcast. Now, while John’s page pokes fun at all things CrossFit, he’s actually a really thoughtful dude who’s trying to bring the CrossFit community together through inspirational posts about transformations, and supporting causes around the LGBTQ community...
Jun 09, 2020•59 min•Ep. 15
#014 - We’ve all been there before: you know what you have to do, but you just can’t bring yourself to do it - whether that’s exercising, meal prepping, cleaning out the garage, working on a project for work, etc, it can be incredibly difficult to find motivation. And the longer you put things off, the worse you feel, and the harder it becomes to actually get over the hump and just do the thing. This week, I'm joined by Cam Hall of Fight the Dad Bod, who is a pretty motivated guy, so I figured h...
Jun 02, 2020•59 min•Ep. 14
#013 On this week's episode, we have Kyle Borden, an Oklahoma State trooper who gets to fly a helicopter around catching bad guys all day. And as badass as that may sound, what’s even more badass is that Kyle is a regular guy like you and me. He’s not a CrossFit celebrity or a coach with like 100k followers on Instagram. He’s a regular guy who I connected with over Instagram and we’ve had a friendly relationship over the months since. One day, Kyle posted a transformation pic and explained how h...
May 26, 2020•45 min•Ep. 13
#012 On Today’s show we have John McCarthy of the Postmodern Patriot Podcast on the show. John is a former Marine Infantry Officer who is obsessed with individual performance in the realms of health, wealth, relationships, and the intersection of all three. He recently became a father last year, and like most dads, he was under a lot of stress. Not only was John dealing with the stresses of becoming a father, but he did so in the midst of transitioning out of the military, graduating with his MB...
May 19, 2020•1 hr 8 min•Ep. 12
#011 Let's start off by asking you a simple question: what is the goal? I’m sure you’ve given that some thought to some extent, right? Maybe you want to get into great shape because you want to be healthy and live a long life, or maybe you just want to look good naked. Whatever your goal is, I hope you’re not setting yourself up for disappointment because you’ve been envisioning yourself with six pack in the next six weeks. Instead, on today’s show, I’m going to be talking not about how to look ...
May 12, 2020•38 min•Ep. 11
#010 This week we have Joel Te of As Many Reviews As Possible! Joel and I have been friends for a few years now over the internet, but I finally had a chance to sit down with him and have an extended conversation about nearly everything under the sun, from fatherhood to social media. Joel is the man behind As Many Reviews As Possible, which is a one-man operation of non-stop reviews and daily deals of all things fitness-related: shoes, clothing, equipment and so much more! Today we talk about ho...
May 05, 2020•1 hr 6 min•Ep. 10
#009 - On this week's episode, I'm sharing my top three tips to staying fit during the quarantine. If you're like me, chances are you've been snacking way too much at home and not moving nearly as much as you used to before the pandemic. These tips aren't groundbreaking, but they might just be the refresher you needed to hear to get yourself back on track during these crazy days of homeschooling and working from home. Throughout this episode, you'll hear: 1. How to schedule your workouts and the...
Apr 28, 2020•42 min•Ep. 9
#008 On this week’s episode, we have Jared Jordan, a CrossFit Seminar Staff Member who co-owns CrossFit of Ithaca with his wife. In fact, Jared was one of the instructors at my Level 1 a while back. Jared who used to race bikes in a previous career describes how a near-fatal bike accident resulting in traumatic brain injury led to a downward spiral of depression, emotional issues, medications, a loss of identity, and mood swings, which he never fully recovered from which eventually led him to wa...
Apr 21, 2020•52 min•Ep. 8
#007 On Today’s show, we have Cam Hall, a nutritionist and founder of FightTheDadBod.Ca . In fact, I hired him earlier this year to help me get back on track when I was in a post-holiday rut. Cam is an overall great guy with tons of positive energy as you’ll hear in the show. And unlike most fitness influencers on Instagram, Cam chose to focus his expertise on nutrition rather than the fitness side of things because of his experience and struggles with finding a healthy relationship with food. Y...
Apr 14, 2020•59 min•Ep. 7
#006 Today we have Austin Malleolo, who’s resume is like one of those never ending cartoon scrolls that go on and on- he’s a CrossFit Games Athlete, a CrossFit Seminar Staff and Flomaster, an affiliate owner with three gyms of his own, a co-owner of the HAM plan, the General Manager of the Reebok Gym in Boston and of course he’s a dad of an 18-month old girl. And while it was tempting to ask him about his impressive CrossFit Games career I really wanted Austin to share with us how he manages eve...
Apr 07, 2020•55 min•Ep. 6
