Dad Tough

Every dad has a built-in radar for finding the nearest TV when football season starts. 😂🏈

And yes…I found this one on vacation.

But the funny part of this reel isn’t exactly the behavior I’m trying to promote.

I talk a lot about getting stronger, staying fit and taking care of yourself as a dad. But none of that matters much if we’re physically there with our families and mentally somewhere else.

Enjoy the game. Have hobbies. Take time for yourself.

Just remember who all of this is ultimately for.

Being fit is a flex. Being present is the real one. 💪

They say men start falling apart after 40. I’m 46, and I’m doing everything I can to push that timeline back. 😂

Here are 8 things that have made the biggest difference for me:

1. Lift weights 4–5x/week — Muscle becomes more important as we age, not less.
2. Prioritize protein — I build every day around hitting my protein goal instead of leaving it to chance.
3. Walk more — Steps are one of the easiest ways I’ve found to stay lean and active without beating up my body.
4. Train for hypertrophy, not just strength — This changed the way I train. Controlled reps, enough volume, getting close to failure and actually giving the muscle a reason to grow.
5. Stop treating recovery like laziness — I don’t need to destroy myself every workout to make progress.
6. Eat mostly whole foods without trying to be perfect — I track my macros, but I also want a lifestyle I can actually maintain.
7. Protect my sleep — Still working on this one 😬, but I’ve learned that training harder doesn’t compensate for consistently poor recovery.
8. Stay consistent for YEARS, not weeks — Probably the least exciting one on the list…and the most important.

I’m not trying to be 25 again.

I’m trying to find out how strong, lean and capable I can be at 46…50…60 and beyond.

If you’re a man over 40 trying to do the same, follow along.

Sorry, I have plans.

You make enough decisions every day. Work. Family. Bills. Schedules. What needs fixing around the house. What everybody needs from you.

Your workout doesn’t need to be another decision. Walk in. Know exactly what you’re doing. Follow the plan. Put in the work. Get stronger. Especially after 40, consistency beats constantly trying to figure out what workout you should do next.

That’s exactly what I’m building with Dad Tough.

The 30-minute quad and calf workout for dads who don’t have 2 hours to spend in the gym.

Full workout:
1. Barbell squats — 3x10, 60s rest
2. Barbell calf raises — 3x10, 60s rest
3. Leg extensions — 3x10, 60s rest
4. Standing calf raises — 3x10, 60s rest
5. Walking weighted lunges — 3x20, 60s rest
6. Seated calf raises — 3x10, 60s rest

Save this for your next leg day.

As a 46 year old dad I have seen my cholesterol rise since I was 30 years old. Every year at my physical, my doctor has been warning me that one day I may need to start taking meds. That day is nearer now. Trying to manage with limiting high cholesterol foods. Really want to avoid a medication. But my hereditary cholesterol issue may be deciding that for me.