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One of the most common things I hear from dads is “I don’t have enough time to train” and I call bullshit.

Sure there are a few guys out there that literally have zero time for anything other than work, but those cases are very few. Most of the time, it’s not a lack of time but rather poor time management that’s the issue. It can also be procrastination, laziness, excuses, or feeling guilty for wanting to take time for yourself.

Today, I’m going to share 10 ideas that you can use starting today that will help you “find” that extra time for training.

1. Find an emotionally charged reason to train. As in find your “why” it’s so important for you to do it. If it’s not important, then you can stop listening to this show right now.

2. Do something you actually enjoy. If you dread going to the gym, how long will it last?

3. Schedule it into your day like anything other appointment or meeting. And don’t miss it!

4. Realize that 20 minutes is plenty of time to get a great workout in. Use compound movements, metabolic training, and HIIT for time efficient workouts. You don’t need much more than that a few times a week to see results.

5. Since you’re already doing things with your significant other and kids anyways, make it something active. I’ve built obstacle courses, done park challenges, American Ninja Warrior type things with them.

6. Cut out or severely limit watching tv, using electronics, sports (blasphemy!), and other time sucks.

7. Hire a coach or put your money on the line. You’ll suddenly “find” that time if you’re paying for it.

8. Use phone apps to help keep you accountable. MyFitnessPal or a pedometer is a good place to start.

9. Clean up your diet; like really. You’ll be surprised at how you seem to find time once you’re already doing most of the work with nutrition. Working out is the easy part.

10. Take a hard look at your schedule. Spend a full week writing down exactly how you spend your days. If you’re honest, and this only works if you are, you’ll likely find more than enough time to train.

I hope this helps you “find” that time because we, as dads, aren’t doing it often enough and your health is all we have.

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