Quick update for you guys — and this change is intentional. After reviewing the flow of the program and seeing how well everyone is responding to the Core Four Lifts, I’ve adjusted the order of the next steps to better support real-life results. Here’s the updated order for Phase 2 (The Armour Phase): Step 4: 💤 Sleep Sound System Step 5: 🔥 Lean Machine Formula Step 6: 🛡️ The Armour Upgrade Why this change matters: You’ve just started building real momentum with training. Before we add more intensity or complexity, we need your recovery dialed in. Better sleep means: - Faster recovery - More energy during workouts - Better fat loss - Less soreness, stress, and burnout The Sleep Sound System gives your body the foundation it needs so the next steps actually work — instead of feeling overwhelming. Nothing is being removed.Nothing is being rushed.This simply gives you more time to win with the Core Four before we layer on the next tools. We’ll walk through Step 4 together on the upcoming Zoom. You’re exactly where you need to be. 👊

Big shoutout to Ruben 👊 Ruben went to the gym, recorded his lifts, and sent them in for feedback — that’s a massive win and exactly how this program is meant to be used. This isn’t about being perfect.It’s about: ✅ Showing up ✅ Getting eyes on your movement ✅ Making small adjustments ✅ Building confidence week by week What I love most is Ruben’s mindset — he didn’t wait, didn’t overthink, didn’t guess. He trained, asked for feedback, and adjusted. That’s how progress actually happens. If you’re training this week, I want you to do the same: 👉 Record a set 👉 Post it or DM it 👉 Let’s dial it in together This is how we make sure you’re training smart, safe, and sustainable — not just sweating for the sake of sweating. Great work, Ruben. Keep it rolling 💪🔥 Question for the group:Which lift do you feel least confident with right now?

Dads — quick Christmas gift from me to you 🎁 During our last calls, a few of you asked for more dialed-in meal ideas so you can keep things simple, especially during busy weeks and the holidays. So I put this together for you. 👇 The Dial-In MenuA simple, no-stress menu built using the Power Plate Method — designed to help you: - Eat with confidence - Reduce decision fatigue - Stay consistent without tracking or restriction - Make better choices even when life is busy This isn’t a “diet.”It’s a tool you can reuse over and over. 👉 How to use it: - Pick meals you enjoy - Repeat your favorites - Mix and match freely - No perfection required Download it, save it to your phone, or print it — whatever makes it easiest for you to use. 🎄 Consider this my Christmas thank-you for showing up, asking questions, and doing the work. If you use it this week, drop a comment and let me know:👉 Which meal looks easiest to start with? Merry Christmas, fellas. 👊

Dads — quick check-in before we roll into the next week 👊 This week wasn’t about perfection.It was about awareness and reps. Take 60 seconds and answer below 👇 ✅ 1️⃣ POWER PLATE CHECK How many Power Plates did you build this week? ☐ 0 (no stress — awareness is still a win) ☐ 1–2 ☐ 3–5 ☐ Most meals 🧠 2️⃣ WHAT FELT EASIEST? What part of the Power Plate Method clicked for you? - More veggies / fruit - Better protein choices - Smarter carbs - Feeling less stressed about food - Simplicity Drop one word or a sentence. 🚧 3️⃣ BIGGEST CHALLENGE What got in the way this week? Time? Holidays? Eating out? Planning? No judgment — this helps me coach you better. 🏆 4️⃣ YOUR WIN (THIS MATTERS) Big or small — post one win from the week. Examples: - “I built one plate” - “I made a better choice eating out” - “I stopped overthinking food” - “I didn’t quit” Wins build confidence. 👊 COACHING REMINDER You’re not behind.You’re building skills. Consistency beats intensity — especially during the holidays. Drop your check-in below ⬇️I’ll be in here responding and coaching.

One of the biggest reasons dads struggle with training isn’t effort —it’s overcomplication. Too many exercises. Too many “perfect” programs. Too much time required. That’s why Step 3 of the Dad Bod Shred is built around the Core Four Lifts: • Squat• Hinge• Upper Body Push• Upper Body Pull These four movement patterns cover the majority of: - strength - muscle - fat loss - athletic performance When you train these consistently, everything improves — without long workouts or wasted time. Over this step, we’ll use short, focused 15–30 minute sessions designed to fit real life — whether that’s at home, in the gym, or with kids around. 👉 You don’t need more exercises. 👉 You need better structure. More details coming soon — for now, just know this:If you’ve ever felt overwhelmed by training, Step 3 is where that changes.