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Dad Livin Ep 6 - From Dad Bod to Super Dad: The Fitness Routine Every Father Needs
35 Plays8 months ago
Dad Bod vs. Super Dad — which one are you? In Episode 6 of Dad Livin’, we’re breaking down the ultimate fitness routine for dads — designed to help you go from dad bod to super dad. As fathers, staying fit isn’t just about looking good. It’s about building strength, keeping up with your kids, and leading your family by example. From dad workouts and strength training to real-life routines you can actually stick to, we cover everything you need to level up your health and fatherhood fitness. I
n this episode, you’ll hear:
✅ Why fitness matters for dads & families
✅ Practical fitness routines for busy dads
✅ How dad lifting & strength training boost energy
✅ Tips to turn “dad bod” into a sustainable healthy lifestyle
✅ Real stories from dads making fitness work in real life
Chapters
00:00 Introduction to DadLiving Podcast
02:48 The Importance of Fitness for Dads
05:44 Super Dad of the Week: A Viral Moment
08:36 Fitness Challenges and Realities for Dads
11:36 Building a Fitness Routine
14:31 Leading by Example for Kids
17:34 Navigating Gym Culture and Influencers
20:33 The Evolution of Fitness Culture
22:33 Personal Training: Accountability and Growth
24:12 Finding the Right Workout Routine
26:34 The Importance of Weight Training
29:35 Setting an Example for Future Generations
32:03 Creating a Sustainable Fitness Habit
35:03 The Role of Discipline in Fitness
39:45 Exploring Fitness Programs and Challenges
Whether you’re just starting your journey or already crushing your dad exercise routine, this conversation will give you the tools and motivation to be a stronger, healthier, more present dad. Tune in and join the growing community of fit dads who prove that parenting and fitness go hand-in-hand. Because when dads win in health, the whole family wins. Follow and Subscribe today! Visit us online at www.dadlivin.com
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Transcript
Introduction to DadLivin' Podcast
00:00:02
Speaker
Welcome to the DadLivin' Podcast. This isn't just a podcast, it's a movement. Hosted by four best friends who are dads first and storytellers second, we dive into the real, messy, hilarious side of fatherhood. From diaper disasters to teenage drama, work-life balance to building a legacy, we keep it real, fun, and meaningful. Whether you're a rookie dad or a pro, this is your weekly reminder you're not alone. Grab a drink, kick back, and join the conversation.
00:00:30
Speaker
a Welcome to Dad Living.
Personal Updates and Balancing Life
00:00:33
Speaker
Welcome back. How's everyone doing today? Energy is up. yeah yeah Heck yeah, man. little little late night for us, but ah good night so far, That's for me. Jokes.
00:00:46
Speaker
i got way Way too much I know, right? It's like 10 a.m. m for me. Got to cram it in here. Believe it or not, we're not full-time podcasters and we have lives, busy lives, so... who does Yeah, we got squeeze it in work and all that all that crazy stuff. Right. you it in Yeah. Yeah. We do what we got to do.
00:01:04
Speaker
Yeah. Nice. Nice. I saw your latest flip, which is awesome. Yeah. um So, well, I think I've talked about I do real estate, so I buy and sell houses and s flip them.
00:01:16
Speaker
Dude, you're awesome at that, too. And you cut of you cut a little video, too, which is awesome. I'd give you a shout out. Check it out. What's the plug, man? What's the name of it?
Sponsor Mention: Freedom Path Investors
00:01:25
Speaker
ah Freedom Path Investors, if you're selling a house in the St. Louis area, buy houses. It's our podcast, so we can plug whatever the hell we want. yeah are really yeah It took us this long to do that. i know That's our ah default sponsor until we get some of those. Yeah, Yeah. He is kicking in no money, by the way.
00:01:46
Speaker
Time. i guess i guess your time is a part of that, right? i will we'll we'll We'll take it. We'll take it. Well, welcome everyone to the episode for DadLivin.
00:01:58
Speaker
be Be sure to like And follow us on Instagram, ah TikTok, Facebook, YouTube, um Apple Podcasts. I didn't say that one last time, but so yeah. We're all over. Amazon Podcasts. We got to get on that one. Ooh, let's get on that one. And drop us a review too, like on those things. Yeah. Join it because like I don't know how it works because I'm an idiot with electronics, but apparently like the reviews help the algorithm get to other people and stuff. So the more you get. We want to get this out there to people and people got to like it and share it and spread the word. So if you don't like it, just contact us direct and don't leave me a shitty review, please. Yeah, absolutely.
00:02:38
Speaker
Well, and you know, somebody didn't say we also have a website. Oh yeah. dadliving.com dadliving.com and a lot of cool stuff on there you'll see some of our characters in illustration form it's kind of cool little bios and also towards the bottom there's a form down there any comments any anything you want to see on the show go ahead and drop us a line as well as we have a direct line hotline now I think Mike's got a link to his OnlyFans account too yeah you want to know what the title of that page is
00:03:15
Speaker
Oh, oh, it's all right.
Fitness and Fatherhood: Breaking the 'Dad Bod' Stereotype
00:03:18
Speaker
what are we talking about today? Today, today we're talking about fitness and importance of obviously being fit dads. Are you into fitness?
00:03:26
Speaker
I am getting into it. I i am making a commitment. have fit fit
00:03:35
Speaker
Nice. what What was it? We were getting ready before and and I had said fitness. And course, Mike with his dirty mind said fitness in my mouth.
00:03:47
Speaker
Yeah, so we got... so the dad joke of the day. Yeah, there it was. The dirty dad joke of the day. That could be a good, fun segment. There we go. Yes. Good idea.
00:03:58
Speaker
Yes, line it up. Dad joke of the day and dirty dad joke of the day. I will take the lead on the dirty joke. Right?
00:04:06
Speaker
My wife is shaking her head right now. Just like, oh my gosh. We're going to have to mark that explicit across every channel. Like, yeah. Well, we're not here for the kids. We're here for the for the dads. For you all. That's right. Absolutely. and the And the moms and the parents and really whoever is listening to us, hopefully as you listen to Mike, 18 plus. How about that? But mostly for the dads.
00:04:27
Speaker
Mostly for the dads, of course. um So yeah, so today we're to over fitness stuff. I mean, it's so important for Dan to be fit. And I think a lot of people um like myself, like I struggle in in that realm. So it's good for me to talk about it. I'm reading a lot of you know books around it. I'm trying to motivate myself to get up.
00:04:47
Speaker
um Obviously, I'm in a situation I hate using excuses where a lot of my time spent with that. So I'm trying to break the mold. Like the other day, I think we were getting on a show where I was having a tough time. The kids were already up.
00:05:00
Speaker
I just told him hey, going to go downstairs and work out. I have a nice little gym down there with like a rower, some of those adjustable dumbbells and everything. So I think it's important. for us as dads to to make sure that we're not creating those excuses and and really, you know, having that why behind it, you know, you gotta have that solid why. For me, it's about just that confidence level.
00:05:22
Speaker
I think I lack confidence like a lot of people out there around my physique I always have. I'm comfortable in it, but I'm also like, hey, That could be better. Well, I think for a long time, the dad bod moniker became acceptable and kind of celebrated. No, we're we're just a fun, fluffy dad. And, you know, um i I would like to see that kind of go away. I think it was not a good thing for men in society. So hopefully we can crush ah some of the stigmas around that.
00:05:52
Speaker
Agree. Agree. But before we get into that, we have a new segment today. Super dad of the week. And with sponsored by, insert your business here. Yeah. Hey, could have happened. And this again today it's his freedom path. Yeah. and yeah answer you go about the message here So I thought this would be a segment to kind of just highlight some cool stories that you see in the news, some unsung heroes um in the dad space. So,
00:06:24
Speaker
I wanted to talk about the Philadelphia Karen. no yeah We've all all seen it We've all heard about her. um so if you are living under a rock and you haven't seen the news lately, there's a big viral moment on the internet that's gone wild.
00:06:39
Speaker
ah Marlins versus Phillies baseball game in Miami. Home run ball to left field. And this dad runs over, grabs it. it's If you've been to a baseball game, you know, flight home run ball in the stands and the bleachers, it's a free-for-all.
00:06:55
Speaker
Who gets to it first? Now, if you rip it out of somebody's hands, that's you know that's not cool. So dad wins the ball, runs back over. just wins it, he clearly won it. There was nobody really in the stand. Excited for a son, I mean, the replay shows it. like yeah She wasn't even close, whatever.
00:07:13
Speaker
Runs it back over to his son. Apparently they were there to celebrate his 10th birthday or something. And this, I mean, if there's a picture of a Karen in a dictionary, this lady would be it.
00:07:23
Speaker
yeah And um I think the dad's not being talked about enough. I think his name's Andrew, I found out. but he handled it so much better than I think I would have. He was just kept calm and cool and said, know, Hey, you obviously need this ball more than I do. Yeah.
00:07:38
Speaker
And, um, he was rewarded for, uh, you know, that the teams showered them with gifts and I think teams. Yeah. Yeah. yeah Yeah. Shout out to Harrison Bader for that, man. That was yeah so hard freaking cool.
00:07:50
Speaker
Of course I did like that, that little moment when she came up behind him and he kind of did that, like had the fisticuffs going. and I was like, Whoa. That was fight or flight. right yeah what's happening That was cool. but I thought it was really cool moment and just a good example of how to stay calm in the moment and be a good example for his son too. I mean, I would have probably escalated and, Yeah, because if he would have laid like an elbow or something there, like it would have been all about him doing that, not about her acting completely atrocious.
00:08:21
Speaker
So, you know, and she honestly deserved an elbow to the face, to be completely honest. That was ridiculous. So cheers to Andrew from Drey for defeating the final boss Karen. Yeah, leading by example. We it. The final boss. So true. bos karen I mean, i that, yeah, like you said, that's such a cool story and situation. And when I, when I first saw it, I'm like, what happened? What's going on?
00:08:45
Speaker
And i mean, if you're that lady, I think now she's like fired from her job. well murmur got her And there's so many different things that went on. Did you see the video? I think it was another fan after that. this whole thing went down of her like Nate like like making another fan for something else and that's just what she does yeah I'm sure her company was looking for a reason to get her she was like HR's nightmare I'm sure we got it but if you guys notice too ah her al as her husband or a significant other was sitting with her is just sitting there with his sitting on his hands
00:09:24
Speaker
Probably a dusty dad. yeah Yeah, I'm sure he's been neutered already by her just because he's terrified of her. but Yeah. ah Yeah, I would be. Dude. It's still new for you guys. I deal with these types of people all the damn time. So I'm glad you guys get to see it.
00:09:39
Speaker
I can imagine. Yeah. I can imagine. well Yeah. But ah but yeah. No, good story. It was a good one. Super dad. yeah Super dad. I agree. I wouldn't have acted in that way. So it's good to see people out there and it gives you something to aspire to if you find yourself in those types of situations. So if you're watching, if you know any cool, uh, super dad stories, drop them on the comments and maybe we'll highlight it on the show on the next one.
00:10:03
Speaker
Yeah. i I like that segment. That, that, that segment's taken. I love it. out great Awesome. Awesome.
Integrating Fitness into Parenting
00:10:09
Speaker
So now going into the fitness, uh, you know, side of things, I think, you know, ultimately, and you know, right now I'm, you guys know, I'm, I'm a big Tim McGraw fan and no way. I, I,
00:10:22
Speaker
when You all find out, and I pull a lot of music into this because i love music, um much like us all. So that's Mike here. He's still living in the old school world. but don't Don't hate me. He likes Pink Pony Club. I do like Pink Pony Club. What is the out a Demon Hunter thing? I learned the other day that you appreciate K-pop. K-pop's not bad. I'm not saying it's bad.
00:10:45
Speaker
Yeah, I know. It'll get your fingers. know. I know. It'll get your body moving, right? That's the whole goal of it. All right. um But, you know, one of the things that, you know, like I vitalized him for a while and he he went through a phase where he drank a lot, gained a lot of weight. And there was a point in like 2008 where he he kind of got it big into fitness and it it changed his life, um, both mentally and physically. So he created this book, grit and grace, uh, which is a great book. I've read it a couple of times already.
00:11:14
Speaker
And each time I read it, it just motivates me even more. So, um, and you know, I think this time I'm trying to create a routine. I'm trying to mentally get there where,
00:11:25
Speaker
I think he says a point in the book which we all can relate to where the bed's so warm. And yeah, getting up and running outside in the cold weather is not fun or going out to the gym is not fun.
00:11:36
Speaker
But you have to overcome that. You have to you have to just make it a habit and you know have that discipline to help guide you. Yeah. you know That was something cool as I was looking at it. But I mean, just hearing in his story about how he was able to connect um ah you know so more spiritually with his kids through him working out and just bringing that energy to his family was just incredible.
00:12:01
Speaker
Because you would look at someone like that as having just a picturesque life, being you know ah awesome wife, three awesome kids. And you know to hear that kind of impact, I'm like, wow, like that's that's incredible. so And he was obviously able to tell a story. So I wanted to create this segment.
00:12:19
Speaker
I think everyone's aware. I think everyone out there is aware of it. But I think also, too, it's like, all right, well, why aren't we doing anything about it? Yeah, you're get going. Yeah, I think. And then you add kids, family, work, and your priorities personally are trying to. Yeah, it's very easy to drop that off. So and think you hit on it best as you've got to build it into a routine and you have to be disciplined. I think I forget what the number is, but they say anything, you know, it's like 20 something, know,
00:12:48
Speaker
times is when it becomes habit and and that's what you have to get to in order to stick with something um you know for myself talking about fitness i think i i struggled young uh i was i guess you could say body shamed if that was a thing back then boys in the locker room so fitness has always been a thing for me since that point of trying to maintain a physique and and do something about that so there's a little side history there.
00:13:16
Speaker
um But for me, I've realized as I've had kids and that for me, it just it provides mental clarity. And I'm i'm the guy that gets up at five in the morning, I get my workout routine in shower, get ready, then I'm there to get the kids up, head into work and kind of, you know, start my day. But for me, it's like, it's it's not only I know that i'm I'm doing something good for my body, but it gives me mental clarity. I think about the day, what do I need to get done? And it kind of lets me lay out everything that I need to do.
00:13:44
Speaker
um And for me, it's it's a great sense of accomplishment. it's ah It's so great to be able to start your day and say, all right, I've gotten that big thing done. And it kind of just puts you on that right step forward as you kind of progress through your day. So um it takes time. It takes dedication. there's it's It's difficult.
00:14:02
Speaker
I mean, i hear you, the warm bed, McGraw. I would love to do that most times, but I've realized that when i don't work out in the morning throughout the day, i have guilt myself for not getting up and working out. So that's how I know I've built that routine. And I'm not saying I'm in the best shape ever, but I know I'm doing something good so that when I have an extra drink or eat some Doritos or who knows, you know, whatever it is, don't feel as guilty about it as I should. Yeah.
00:14:31
Speaker
No. And that I think that's a cool part about it is the fact that like you're you're you're doing it for, you know, actually indulging and doing some of those things. Rightfully so. I mean, i a lot of people do that. I knew someone that was, you would probably meet, and this is way back, like someone I used to work with, who was, would work out two times during the week, like each day. Obviously, that's a little bit freak of nature.
00:14:55
Speaker
But then he did it for the weekends, just to have fun. You know, I'm like, hey, a lot of people do it like that. Yeah, you know, yeah and the other thing that's neat is then you tie that to your kids is, you know, sometimes on the weekends I'll work out later in the morning and Lincoln or Charlotte will come down and they'll watch me doing it. And then they try to do some of the routines with me, pushups, things like that.
00:15:15
Speaker
that just makes it even neater as kind of a bonding experience. It's something that they're learning on how to take care of yourself. One of the things my kids are big into the Hulk and Hulk smash and muscles. And so they're always like, dad, your muscles are big. Well, of course, my muscles are big. Can you compared to a six year old, right? You know, like great, but they're always like, how do you, how does that happen? How do you get big muscles? And we talk about, you know, well, you got to eat your proteins and you got to work out and you got to do this. So it also gives you an opportunity to connect with your kids in a different way but while teaching them something good to do for themselves, you know, when they get to that point. So yeah, everything you said there, that's like an extra layer of motivation as a father, I think should be for anybody like you.
00:15:56
Speaker
are trying to lead and by example and set the tone for your kids. And like, I'm not saying ah my six and eight year old should be body you training like bodybuilding yet, but um you know just ingrain in them, like this is an important part of life and you should be taking care of your body and you know worried about what putting in and how exercising is important. So.
00:16:18
Speaker
Yeah. Some point I heard in life, it's like, you can invest in all these different things. Why do you not invest in yourself? You have, you're given one body. one body, that should be your biggest investment that you ever make. yeah And that's something that's kind of stuck with me is continue to do these little things. It doesn't have to be every day. It doesn't have to be short um you know short amounts of time here or there, but as long as you're investing in yourself, it's gonna give you a return in the long run. yeah Well, and honestly, like I think for a lot of dads out there, I was reading a lot of stuff to get ready for this. And and one of the biggest things was, you know, the self-sacrifice dads kind of give. they They give to other people. But one of the biggest points was,
00:16:58
Speaker
you know, ah as men, we have, you know, obviously a lower age expectancy than women and we're not taking care of ourselves. And obviously there's external factors for a lot other of other things, you know disease and everything that come into play from a hereditary standpoint. But it ultimately it's it's one of those that like self-care Like that's so big and so important.
00:17:20
Speaker
And that's that's really what's driven me is I'll give, give, give every every minute of every day to either my work or my my kiddos or I mean, pets, whatever it may be. Like I'm done with the excuses on that.
00:17:36
Speaker
And it's good. I mean, just somewhere. i think I like this conversation too, because like we're just regular dads. um We're not... you know, division one athletes or nothing. I mean we all played sports growing up, Mike, you got the big division for athletic career playing hockey in college, but um we all played sports. i mean, I, I've gone through phases of working out and not working out. And um I think gym culture
Adapting Fitness Routines with Age
00:18:02
Speaker
today has gotten so out of control where, you know, there's all these out online influencers where, you know, making it look like if you're a failure, if you don't have a six pack or, you know,
00:18:12
Speaker
Um, are just having this crazy physique where, you know, Hey, if you're 20 and, uh, you don't have a job and all you're doing is working out and making TikTok videos, like cool dude, but like, you know, pretty easy to get that type of body and when you got all the time in the world. Yeah.
00:18:26
Speaker
Right. um And that was, that was, I think one of the things we, we talked about in our first episode is just, there's a lot of, unrealistic expectations out there for especially the, I want to say the nine to five crew, but that could be the, the six to three, the, the overnight, like there's just a lot of different factors, but you know, that's so unrealistic. So we want to bring kind of that real edge to it as well. Well, just, you know,
00:18:51
Speaker
accepting where you're at and your fitness path. Um, if you want to run a marathon and you haven't been running, you're not going to go run the 23 miles tomorrow. Like you got to build up to it. It's 23 miles. think it's 26. Yeah. You'll never see me doing that.
00:19:08
Speaker
Not a runner. yeah Just me personally today accepting that I'm pushing 40. And, you know, I went into the gym and did some deadlifts and didn't warm up enough. And I tweaked my back pretty bad. And I got a lot of icy hot on it. but what What would you tell us right before you said that? What did you read last night? so I saw a YouTube video pop up. I watched and it said things to not do.
00:19:30
Speaker
in the gym past your 40s and you know it's pretty much all the major compound lifts that you know you have to do but like deadlifts is on there deadlifts has got to be number one for injuries man Johnny just thought I'm not 40 yet I'm good I can go ahead and do the nine ah kiss my ass you know I overdid it a little bit maybe I need change that up a little bit and um you know i I'm not an ego lifter by any means but um I just need to be a little smarter about it I guess so yeah yeah well That's good. you're You're in there. You're doing it.
00:20:02
Speaker
Doing it. Yeah. Yeah. You're hurt. Now going out of the commission. You're going to out a little bit. But, you know, he's going to drive me crazy, too. So just hang in there. Yeah. Hang in there. But take care of yourself. Don't push it because you don't need be in a worse spot. So I had a little scare at the gym. It was almost two months ago. um I was doing a leg workout and I got done and I was finishing with some ah ab exercises.
00:20:24
Speaker
And basically, I blacked out in the gym. And I don't know. I'm like, what the heck happened here? I'm getting old. Like, I i think what happened was, like, I pinched a nerve somewhere.
00:20:35
Speaker
And I had these, can not contractions, but spasms so bad where, like, I just, all the all the blood rushed out of my head. And I woke up on the bathroom floor in the We talked about that. That's that's scary. yeah There's no doubt about it. We talked about that on the side, not on the podcast.
00:20:53
Speaker
yeah Yeah. You got to look for those signs. That's your body telling you something or. Either telling me I was overdoing it yeah or maybe I'm just getting old and bent the wrong way at cowly What's it like being at a, I haven't gone to a public gym in a long time. Like we have ah but a gym at work. So ah what's it like now? It seems horrible what you see on social media with these people like recording themselves. Oh God, that gets out of hand. Is it that many people doing it?
00:21:20
Speaker
A lot of them. um What are they recording? for Like, what is he? like Like I said, the whole bro influencer crowd, like everybody's like trying to be a fitness influencer online. People watch that? Yeah, I guess so.
00:21:32
Speaker
Man, and I'm not just don't get it. Not to scare anybody out from fitness, find your way. But no, I guess I guess if you're getting something out of it, but it just seems like there's so many people doing it. like Have you you guys ever heard of joel Joey Swole? Yeah, that's the guy that i always see. He's the guy who out all the people doing that and shit. But I don't know. the I go to commercial gym. There's a new one that opened up at my house, Crunch Fitness, and it's it's humongous. So like it's it's pretty spread out. You don't notice that much of that stuff anymore.
00:21:59
Speaker
But at the the last one I was at, Club Fitness, if I was there working out late at night, it'd be like the high school crowd. And like I remember one night, there was there was a full-on wrestling match in the middle of the turf area, you know?
00:22:12
Speaker
I'm just like, dude, get me of here. there's like 10 people on one bench, just like, oh my God. The good thing nowadays though, like if you don't wanna put yourself in that situation, there's so much, so many different tools you can use, yeah you know, AI to create you a workout. I know I personally use Apple Fitness. I find a 30 minute strength video every morning to do.
00:22:33
Speaker
So there, you know, there's so many different ways that you can customize it just to do it at your home. You can go a broader gym, you can find what works for you. It's I feel like it's easier than it ever was.
00:22:43
Speaker
Yeah. You know, on how to build a routine and what to do for yourself. That's true. There's, and they, you know, that was something I was looking into, obviously like personal trainers cost money, you know, and that's something where they hold you accountable because you you can't back out as as much as you should and, or you can in that case, but you know, that's a good avenue. And I think there's a lot of,
00:23:06
Speaker
lot of like fitness programs, like what's the major magazine, like men's fitness. um They have a lot of cool like dumbbell things that I've researched. I've created my own little, little workout. I tell you what, dude, let me touch on that for a minute. So like I, five years ago, i went and started working out with a trainer.
00:23:24
Speaker
it was the best investment I made in fitness. Like I would recommend it to anybody. Like at that point, like I was struggling. um COVID, my gym shut down.
00:23:35
Speaker
Like the second weekend. And like, I was like, i was going there for a couple of years. was really starting to make some progress and it shut down. I'm like, oh man. So I was trying to do some stuff at home. I got some kettlebell bells and resistance bands. And it's like, man, I'm not getting anything out of this.
00:23:50
Speaker
I went to that trainer and like, I just realized like I was doing everything wrong, you know, like I couldn't, I couldn't do a deadlift or squat without hurting my back at all. Yeah. yeah But, um, the accountability, like you're paying the guy good money, you like you're going to show up, you know? Right.
00:24:04
Speaker
So like I had a lot of early 5am workouts for, I worked with him for a long time and, um, just, yeah, it's forcing me to be up at 5am, get there. And, um, you know,
00:24:16
Speaker
Just if you're struggling, like you're going to the gym, you don't, you're not quite sure what to do, or you're just kind going to go pick up this and go try that. Like now when I go, like, I know exactly what I'm there to do.
00:24:26
Speaker
I got built out my head already. I'm going to do five or six exercises. I'm going end with this. Like, you know, there's a, there's a purpose, you know? Yeah. So I would highly recommend. yeah Yeah, no, and that's good. And I've actually reached out and looked at a couple of those. Like right now in the morning, I can't do that. So I looked up some alternatives for busy dads. And um there's a guy out there, Corey G, that that talks about these different things. He has a 22-minute and a 30-minute workout, which I started doing that.
00:24:59
Speaker
And it's fantastic because it's like dumbbells, exactly what I have, bench and dumbbells, which I know not a lot of people have. You may have like basic equipment, but I found it to be fantastic so far. You know it's a good workout when whatever you're working out the next day, you're like, wow. Like, yeah feel It feels good. And that happened in 22 minutes.
00:25:21
Speaker
Like, you're getting up and moving, regardless if it's five minutes or an hour. It doesn't have to be. And that's the thing. Like, we're we're all normal. yeah You're not working. I just want to get in, work my ass off for 30 minutes, and I can't stop. Just get it done.
00:25:34
Speaker
That's right. I don't take breaks. I just keep it going. and you said you you have in a 12-hour shift, they typically give you an hour, correct? Yeah, they give you an hour. We try not to abuse that. So that includes getting out of uniform and back in a uniform too, or if you're going shower. So ah usually I subscribe to the Beachbody, which is similar to the Apple fitness thing. I think it's great, you know, whatever it costs. They got just a plethora of workouts you can do. It's always something fresh and new. Yeah.
00:26:02
Speaker
So I'll just pick one of those. They're usually between 25 and 40 minutes, depending on whatever one I'm doing. And I like the ones that are like just supersets, get in you're not taking If you're taking a break, it's like 15, 20 seconds. Keep going, keep going, keep going, and just get done.
00:26:17
Speaker
I don't like spending a lot of time doing it because it just it just it feels like a waste of time just sitting there and waiting to do the next set or whatever. And yeah I'm not a fitness expert by any stretch. It's just how I personally feel about it. yeah I try to work out with my wife and like, I'm trying to get her into lifting weights more.
00:26:34
Speaker
Yeah. And a couple of times she's gone with me, like, you know, of we'll, like, all right, just follow me. I'm going to, got a routine, you know, I'm going to do it. The duo set, you do a set. And like, she'll, she gets antsy. She'll go jump on the treadmill. i like, what are you doing? Like, no, she's like, well, I got to keep moving and sweat. Like, no, we're here to lift weights.
00:26:52
Speaker
Right. She's got her own way of doing it, but yeah. then Right. You got to find out what works for you. Like I i used to do a lot of those HIIT workouts. Um, in my twenties, like I would just, I was a runner and, um, I'd go, I'd go to the gym every now and then to lift, but like running but was my exercise. And like, like you, Brian, like I was, i grew up, I was always thinner and scrawny and, um,
00:27:14
Speaker
I have a freakish metabolism. So keeping weight on for me is really hard. Um, so i finally just realized with that, like I'm burning so many calories going on these long distance yeah and my knees were always hurting. My hips were always hurting, you know?
00:27:29
Speaker
Um, but and the past five years I've gotten more consistent with weight training and like, I don't wake up aching anymore. My ease and like, I don't you know my, i I highly recommend like any man needs to be lifting
Investing in Long-term Fitness for Family
00:27:43
Speaker
weights.
00:27:43
Speaker
yeah I don't care what you say. Like as we get older, we're all pushing 40. Like we are losing bone density. We're losing muscle mass, like not at a high rate right now. But I'm thinking more longevity. Like I'm doing this now for when I'm 50. So I'm not having all these problems start.
00:28:00
Speaker
Yeah. profit not that Makes sense. Investing in yourself for the future. Yeah. I don't want to be, I want to be an active, I mean, dad for my kids when they're older and for grandkids. Like if I make it to 80 plus, like I want to be active. i want to be out there playing golf still, you know, like,
00:28:17
Speaker
I, uh, my, my biggest motivation is, uh, my grandpa, grandpa, if you see this, I love you. but he's had a lot of health problems. He was more overweight for most, most of us can remember, you know, and, um, he's not had, doesn't have the best quality life now. And like, I just, I don't want to be like that when I'm older. Yeah.
00:28:38
Speaker
Yeah. No, and I think i think that's important. I honestly do. And, you know, I had ah had my dad who's actually, well, put my kids down again. Shout out to Papa Nick. Golly.
00:28:53
Speaker
You know, he he had a physical job, so he never worked out. And I think there's a lot of people out there that have physical jobs who just... which is great, but I think it's still important to bring that home to your kids. You know, I mean, you didn't have to because he was always fit. So it was always hard for me in the sports realm to get motivated to, you know, the only time I did it was football.
00:29:15
Speaker
I think everyone's doing football and I was very competitive. I'm still very competitive where, This guy's benching 200 damn straight. I'm going to bench I'm going to bench 210.
00:29:26
Speaker
So, you know, that was the fittest I've ever been because I was forced to. You know, you had two a days, you lifted before and after you focused on it. And, you know, that was my routine. And I had it through high school. You know, I was pretty consistent. Same thing like with you guys.
00:29:40
Speaker
And, you know, in college, it started to kind of die off as Sports started to dwindle. You let them be drinking a little bit more. Yeah, party. And it was like, artiess like hey, I want to work on this and this. And then you don't realize when kids, like they say dad bod for a reason, because your time is, you know, now cut, like how much personal time you have. And you got to really work towards that of, you know, not only, so you know, giving to your family, giving to your job, giving to your friends, right? I mean, all important aspects that that make up, you know, our lives, right?
00:30:12
Speaker
But, ah you know, it's it's given back to yourself like we talked about originally. So and there's so many benefits to it as well. Like, you know, as I was looking at it, not only did did we talk about like improving your energy levels, um setting a positive example for your kids, there are studies that show not only here and now that kids are more physically fit and less overweight, but then fast forward to when they're older, they develop those habits. They see you and you're their role model.
00:30:40
Speaker
So if you're sitting on the couch eating potato chips and watching TV all day, that's what your kids are going to do. that That breaks my heart when you see a family where it's everybody's over. Everybody's over. You look at the parents and look at the kids and it's your kids eight and they're 50 pounds over. and It's like, I know it sucks.
00:30:57
Speaker
And you know what type of life they're going to live. And it's like, you know, everyone can live their own life. That's, that's, that's, that's the awesome thing about being a human being is you can live your own life. Yeah, I mean, yeah.
00:31:10
Speaker
But, you know, having that, having that choice, you should like stop and look at yourself and say, hold on, time out. Like, is this the life I want to live? Is this, you know, the role model i want to be for my kids?
00:31:22
Speaker
And if it is yes, then okay, like so be it. But it's not mine by any means. Like I am active with my kids. I'm really active with my kids. um You know, I get on the ice with my son and play ice hockey.
00:31:35
Speaker
um You know, I'm kicking the soccer ball run my daughter going through it. It's just I'm not like the workout dad right now, which I want to. And I want to be, like to your point, like so your kids come down. Like that was cool on, was that, Sunday morning where it was just like I need to change my mindset so I'm going work out.
00:31:51
Speaker
And guess what my kids started doing? They started coming around. Of course, they were trying to pick up like a 40-pound weight. Oh, yeah. But don't drop that on your feet. Superhuman. And they're like, wow. Wow. It's so cool.
00:32:03
Speaker
Yes, the workout took like an hour, but it was a Sunday morning. it was fun. So I think, you know, playing around with different kind of programs and figuring out like, okay, I've got a busier week. What can I plan into my routine? We're like, I've only got three days. I can work out in gym this week.
00:32:19
Speaker
Or like, I only got like, I right now I try to do at least three to five days in our sessions. But if I, if I'm pressed for time, I got to cut down to 30. Like I got another routine where, okay, I can superset some stuff or, you know, just get more work in, in a short time. So, um,
00:32:37
Speaker
I think developing that with the trainer I worked with, um um there's so much on YouTube. Like ah one guy I follow, ah Dr. Mike Gisertel. You guys heard of him? Yeah. um RP Strength is his channel.
00:32:51
Speaker
um Dude, I mean, you could just, all these guys can just do these routines for free, you know, just follow them, try to miic mimic some stuff. Yeah. But yeah, I mean, for you, Doug, like you said, trying to carve out that time, you just have to you got to make it a priority where it's just a non-negotiable. We're like, okay, I mean, even if it's not every day, try to do something every day. you know I don't want to lift every day.
00:33:18
Speaker
You know, I don't like to run anymore either, but I do want to go out and try to get a walk in. Yeah, i walk a lot now. Yeah. Well, do some other cardio. um what One thing I love doing is sauna. It's not really direct exercise, but like after I lift weights, I'll go sit in sauna for 20 minutes. And like that prolongs your cardiovascular too. Yeah.
00:33:39
Speaker
There's a lot of benefits for that. Yeah. Yeah. No, that's good stuff. Yeah. Well, and, and even to something, go back to, McGraw, I think you had a good point where, you know, even when you're working out, you're working out the stress, you're working out the cortisol levels, which, I mean, I think we all had, you had a tough day. I had a tough day. You had a,
00:33:58
Speaker
You had a good day. i mean, I didn't get, tough yeah, no, I, well, I didn't get my workout and then this morning. I didn't get much sleep last night, but I found time before I went to go pick up the kids today and love it. It's probably rushing it and hurt my back.
00:34:10
Speaker
There we go. You know, and you're obviously, you know, getting ready for Mexico. like Yeah. But you know, and but getting it in. Yeah. I just, actually my wife said that she's like, we should get and exercise in the morning while we're in Mexico. was like,
00:34:24
Speaker
Yeah. Okay. You know, I say that every vacation I ever go on and I never make it. Yeah. And then it's like, no, i'm just going crack a beer. Pump some iron, and get some of that oil on you. i Dude, like I would love to do that. But again, like you're staying out late drinking and having a good time or whatever. And then like you get up and you're like,
00:34:45
Speaker
there's beers in the fridge, like ready to go. Like it it's hard to like skip all that and like, okay, I'm going walk down to the gym at the resort. so So you're on, you're on a different level. Obviously have, I do it here. So maybe on vacation I skip a little bit. I'm pretty good about it here. Yeah.
00:35:00
Speaker
But I mean, if you could have a workout partner, that's another great thing too. Like but some of the best shape I've ever gotten in was like, you were my workout partner. um you were a great workout partner to have uh i remember our senior year we were getting ready for spring break and trying to get in shape and uh it was all right we're coming over brian's house we're doing his dad's bow flex and we're doing the mom's seven minute abs oh yeah we were doing it all down there in the basement that's right i remember all that yeah that bow flex worked pretty good sweet my parents had one too yeah oh my god we're going to gym off telegraph we're like
00:35:36
Speaker
taking a bunch of Jack's 3D. Oh yeah. Oh yeah. Way too many pre-workouts. It was a good time though. But you know, that was a fun experience. It was like Jack's 3D. It was like that pre-workout the black label on it where you never get loaded with caffeine and make your body like tingle and you're in a lot of outrage.
00:35:55
Speaker
Yeah. And yeah I've never done the pre-workout stuff ever. I think that's probably one of the things that kicks me. I still do a pre-workout in the morning and it's got yeah quite a bit of caffeine in it, but it gets, it's like five hours of, I don't know how much caffeine's in it, honestly, but it gets you going. And it just, I don't know. It just gets my mindset right.
00:36:14
Speaker
But I need an extra boost in the morning and whatever's working is working now, but hopefully there's not long-term effects from some of that stuff. Yeah. Yeah. Yeah. Yeah, I know i'll still do pre-workouts or at least i'll I'll get some caffeine in me before I go in the morning. and But I get, okay, if you guys could have like your perfect routine every day, what would that look like?
00:36:36
Speaker
Like work's not an excuse. Kids aren't an excuse. Like if I could just do this exercise routine every day, what would that look like? My routines change. So right now I'm a big proponent of like the beach body or Apple fitness. I like finding something different every workout. So what I try to do is like a total body, a lower body, a total body, an upper body, a total body.
00:37:00
Speaker
yeah And so I just find those 30 minutes and I just flip through them. So I like, different workouts. So I don't, I'm not like tracking or building towards something, but I like having variety.
00:37:12
Speaker
So for me, that's that workout outside of that. I don't know what I would do with my life without working kids. That's, that's, that's retirement is what I'm told. And that's what most people are like. I have no idea what to do now. So that's a tough question, right? Yeah.
00:37:25
Speaker
Well, say that because like, just treat it like that. Like this is just part of life. Like this happens every day, no matter what, you know, like, yeah, stuff's going to come up, but like, you know, that's That's for me why I've had to do that, wake up early and do it in the morning because there's two minutes that impact your day that you don't always have control over. And so making sure that I wake up and do it first thing guarantees that I'm going to get it done.
00:37:49
Speaker
Yeah. Yeah, no, that's true. That's true. It's tough. Don't get me wrong. I mean, Megan works out. She does it later in the day, which works good for her. But there's morning she's like, you're getting up. And I'm like, yeah I'm getting up like i get this is what I got to do.
00:38:03
Speaker
Yeah. And it just it works for me. But you got to figure out whats what's best for you, because otherwise it's going be really tough to build a habit and be disciplined enough to do it. And it takes time. It's not it's not easy.
00:38:16
Speaker
Yeah, not easy at all. See, I haven't I haven't overcame the ah the the leg day stuff. That's always haunted me. And even when I was younger, you know, like the burn, like, hey, man, you did had a good workout. You got that burn the next day. But when you can't walk upstairs, it's like, why the hell am I doing that? I love that feeling. like I guess it became something I strive for. I agree. doing I like it when I can't walk right. Yeah, I know I did.
00:38:40
Speaker
Yeah. Leg day. Yeah. Well, are you try to sit on the toilet and you can't get up. you're like ah That's a good one. Well, and that's, that's what I, you know, Tim McGrath book.
Leg Workouts: Challenge and Reward
00:38:50
Speaker
That's what he says in there. It's like, it's like the reward of a good workout.
00:38:54
Speaker
And I'm like, yeah, that's cool. See all day I can do chest and and arms. I love that. If I can be like the Hulk, I probably would. Then you have scrawny little legs. it's probably a little legs Yeah.
00:39:06
Speaker
Somebody was just debating with this with me the other weekend. It's like, I'll never do legs again. I'm like, wow. It's your biggest muscles. Right. They propel you everywhere every day. They are your power of generators.
00:39:19
Speaker
Well, like I brought up just longevity sake. Like um I saw this post. It was a picture of a, It was a scan of a leg ah somebody in their 60s or something. And like one was a scan of somebody that did resistance training regular and and the other one was not.
00:39:36
Speaker
And the bone on the one that exercised was good and healthy and non-exercise one was like that. yeah So that's when like when we get older, yeah you fall and break a hip.
00:39:47
Speaker
yeah And, you know, so... Don't want to break a hip. Lift weights, dudes. That's my grandma. wait yeah Lift weights. So, you know, i think the important thing today, like I've learned a lot from you guys and for for you out there, hopefully you learned a lot. and Like just getting that routine, getting that habit in and just, you know, having that that mentality of ah not quitting, like yeah making it a habit.
00:40:10
Speaker
and graining it in and just getting up and doing it. i Just do something. anything Anything. Anything. Yeah, walk. like that That was a good example. like Walking just fuels it. And you know if you have some hilly subdivisions, take your kiddo out. That was always fun.
00:40:25
Speaker
ah We did it during COVID, but you know you pushed the stroller up and we got a wagon. You'd push too. And when you got up that hill, man, you'd feel the burn. So that's extraordinarily beneficial, even just walking because you're just moving and keeping everything looped up. And you can make it more difficult if you want. Put on a weighted vest go walk some hills. You know, everyone has weighted vests now. Everyone. i something i use yeah ah I will add into the discipline part. um i I did the 75 hard challenge a couple of times. You guys ever try it? Yeah.
00:40:58
Speaker
If you, it's a pretty rigid program, but if you want to really change your life, add in some discipline, kind of go to the extreme, I would highly recommend it. I was probably not a fun person to be around, but um it's just all about creating habits. And so the, the program is a two 45 minute workouts a day.
00:41:19
Speaker
One's gotta be outside and then you're supposed to read 10 pages a day, drink a gallon of water, no alcohol. or marijuana and then you got to stick to a diet program.
00:41:32
Speaker
I think that's everything for 75 days straight. And then you're supposed to, if you miss anything one day, you're supposed to start over again. Um, so I did that once when I was starting to work with that trainer and then I did it a couple of years later ah to train for, uh, I did the tough motor race was like the hardest physically thing I've ever done.
00:41:54
Speaker
Um, but man, If you really want to jumpstart, I probably do it solo dad. yeah no not Not the solo dad time, but yeah, no, that and might be a ah little little thing I bring up because that sounds good.
00:42:09
Speaker
I think none of us should do that while we're doing this podcast because it might get dull. yeah I've worked out. No drinking. I've worked out. And I had to go pee that I don't think I'd ever give him up. I'll call for that long, like in my adult life.
00:42:26
Speaker
And I didn't miss it as much. Like when you're that active, you know, you don't feel like. Yeah, sure. That's right. Yeah. and that's right yeah No, I love it. i think I think that's a good point. I think that's like there's different programs out there to fit your lifestyle and fit your needs. And I mean, yeah, no, I think that's awesome.
00:42:44
Speaker
So, well, hopefully you enjoyed this ah this ah
Closing and Social Media Reminders
00:42:48
Speaker
show. So that's good. but Just remind our viewers, for those with significant others, not to forget about that dad joke. All right. I had to.
00:42:55
Speaker
I had to one more time. You had to one more time. I love it. I love it. You're welcome. All right. Don't forget, if you want more of those awesome jokes or some some some good lists, then ah Like, follow us on Instagram, TikTok, Facebook, as well as hit the subscribe button on YouTube right now.
00:43:14
Speaker
ah Apple podcast soon. Oh, I still want to go to Spotify soon to be Amazon podcast. We'll get that up and going for all you. didn't even know Amazon had a podcast. I didn't realize either, but yeah, good to know. So people we'll, we'll double check everything. Visit dadliving.com.
00:43:30
Speaker
ah and fill out form and, or give us a call on anything that you want to see or hear or feedback, whatever. So we'd love to hear it from you. Somebody say something. Sounds good. Hey.
00:43:41
Speaker
All right. Good stuff. Take care. All right. See ya.