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As a fitness pro and someone who coaches dads for a living, I get a lot of questions about my personal fitness routines, habits, and nutrition.

And I certainly don’t look like the typical 47 (will be 48 in 2 weeks) year old and definitely don’t feel that old. Working with middle-aged dads over the last 5 years, I’ve seen what many look like and it’s not exactly a picture of health.

Instead, I see overweight and obese men who are struggling to control their weight, waistlines, and diets. I see men who don’t have the energy to keep up with their kids and are relying on caffeine and sugar to make it through each day.

I see grown men who can’t do a single good push-up or walk up a flight of stairs without being exhausted.
And it has to stop. I know because I lived this way for years; too many to share with you.
And it’s not because you’re lazy or destined to be fat, it’s because your sedentary lifestyle has taken control over your habits and created the body you live in today.

The good news is that it can change if you want it to. I mean really want it to. It takes work and commitment but it’s worth every moment you spend on it.

And for those of you who think it’s easy for me because I’m a fitness coach and do this for a living, I have news for you. I’m a busy single father of two with a crazy schedule and an online business that never closes. That means I never run out of things to do. This coupled with the stress of a divorce means I have as much stress as any of you and yet I still make time for my health every day. And it’s because I make it a priority.

You don’t.

I’m not judging you, I’m really not. And I haven’t always been this committed to my health either. I struggled for years but when I finally made the decision to reclaim my health, my whole life changed for the better.

And as a busy dad, I don’t have all day to spend in the gym, meal prep for hours, sacrifice all the foods I love, or count every calorie I eat. Far from it.

Instead I focus on the following basics:

  • I eat a Primal based diet 80-90% of the time. The rest I eat what I want.
  • I control my calories by not pigging out or stuffing my face until I can’t eat another bite.
  • I train 4-5 times a week using a combination of strength and conditioning work. I keep my workouts under 45 minutes.
  • I get outside for more exercise with things like biking, and hiking, kayaking.
  • I spend 10 minutes a day doing dedicated mobility work.
  • I get 8 hours of sleep every night.
  • I drink about 100 oz. of water every day.
  • I take a daily multivitamin.

And I’ve been mind numbingly boring consistent with these things for years. This is why at 47 I have body fat in the low teens, can do 15 pull-ups or 100 pushups in one clip, and can out run and out work guys half my age.

I’m not a genetic freak, far from it. I just stay consistent with a few basics and don’t let life sidetrack me. That’s it. I don’t rely on fat burners, creatine, or any other supplement to help me. I eat whole food, train my as* off, and put the time in.

The things I use in my personal life to stay so fit are the things I teach in our accountability based program called the Fit Dad Nation Inner Circle. You can learn more about it at

And there is no reason you can’t feel great, look great, and move well, at any age. There really isn’t.

Fit Dad Basecamp
Join The Inner Circle