Father Figures At-Home Workout 40 Minutes Total 30 Minutes of Work + 10 Minutes of Recovery Today's goal is simple: keep moving. No weights, no excuses—just bodyweight movements that will elevate your heart rate, build endurance, and leave you drenched in sweat. 🔥 Warm-Up (3 Minutes) Complete 2 Rounds: - 20 Jumping Jacks - 10 Air Squats - 10 Arm Circles (Forward/Backward) - 20 High Knees - 10 Walking Lunges 💪 Main Workout (27 Minutes) 3 Rounds – 9 Minutes Each Work hard for the full 9 minutes before moving to the next round. Round 1 – Cardio Builder - 40 Jumping Jacks - 15 Burpees - 20 Walking Lunges (10 each leg) - 30 Mountain Climbers (15 each leg) Repeat until 9 minutes is complete. Round 2 – Leg Burner - 25 Squats - 20 Reverse Lunges (10 each leg) - 15 Jump Squats (or Air Squats) - 15 Burpees Repeat until 9 minutes is complete. Round 3 – Empty the Tank - 30 Jumping Jacks - 20 Push-Ups - 20 Walking Lunges (10 each leg) - 10 Burpees - 20 Sit-Ups Repeat until the final 9 minutes expires. 🧘 Cool Down & Stretch (10 Minutes) Hold each stretch for 45–60 seconds. - Standing Hamstring Stretch - Quad Stretch (Both Legs) - Hip Flexor Lunge Stretch - Figure-4 Glute Stretch - Calf Stretch - Child's Pose - Cobra Stretch - Cat-Cow Stretch - Chest & Shoulder Stretch - Deep Breathing (1 minute) - 🎯 Challenge Count how many total burpees you complete during the workout. Can you reach 75+? Remember: The goal isn't to be perfect—it's to keep moving when your body wants to stop. Father Figures Show Up. Do The Work. Lead Well.

Success usually doesn’t start when it’s time to perform. It starts before that—when you prepare. If you’re constantly making decisions in the moment, it’s easy to choose what’s convenient instead of what moves you forward. Here are 3 simple ways to prepare for success every day: 1️⃣ Prepare Your Food Know what you’re eating tomorrow. Pack your lunch, prep your protein, and have healthy options ready. Don’t wait until you’re hungry to make a plan. 2️⃣ Prepare Your Workout Know WHEN you’re training and WHAT you’re doing. Put it on the schedule and treat it like an appointment. 3️⃣ Prepare Your Mind Before bed, look at tomorrow. What could get you off track? What needs to get done? Make the decision tonight about how you’re going to handle tomorrow. You don’t have to have a perfect day. You just need to stop leaving your success to chance. Prepare. Show up. Do the work. Lead well. 👊

Goal: ~700 calories before 6 PM | ~1,100 calories after 6 PM 7–8 AM | BREAKFAST — ~250 CAL - 1 cup nonfat Greek yogurt - ½ scoop protein powder - 1 cup berries or fruit - ~30g protein 10–11 AM | SNACK — ~150 CAL - Apple or banana - Light string cheese 1 PM | LUNCH — ~300 CAL - 4 oz grilled chicken - Vegetables - Small potato or ½ cup rice - ~35g protein BEFORE 6 PM: ~700 CALORIES 6 PM | DINNER — ~650 CAL - 6 oz chicken, lean beef, or pork - Rice or potatoes - Plenty of vegetables - ~45–50g protein 8 PM | SNACK — ~250 CAL - Greek yogurt + fruit - Small amount of granola 9 PM | PROTEIN SNACK — ~200 CAL - Protein shake OR - Cottage cheese + fruit DAILY GOAL ~1,800 Calories • ~150–165g Protein The Simple Strategy Morning = protein first. You don't need to cook a big breakfast. Greek yogurt, protein powder and fruit can give you a quick 250–350 calorie meal with 30+ grams of protein. Lunch = light but filling. Build it around lean protein and vegetables. You're not trying to get stuffed—you want enough food to keep your energy up and prevent yourself from walking through the door at 6 PM starving. Dinner = eat with your family. Saving calories during the day gives you room for a 600–700 calorie dinner without feeling like you're constantly dieting. Save something for later. Don't accidentally spend all 1,800 calories at dinner. Keeping 400–500 calories available after dinner gives you room for a protein shake, yogurt, cottage cheese, fruit, or another planned snack. KEY IDEA Your diet doesn't have to look like everyone else's. If evenings are when you're hungriest and when you eat with your family, plan for it! Eating lighter during the day isn't a failure—it's a strategy. 700 calories before work ends + 1,100 calories in the evening = 1,800 calories. The goal isn't to eat as little as possible. The goal is to have a plan before you get hungry

I’ve decided to set a new challenge… Run a marathon in under 4 hours. A marathon is 26.2 miles, and to break the 4-hour mark you have to average about 9:09 per mile from start to finish. My plan? Train to hold an 8:45 per mile pace to give myself a little cushion when race day gets tough. That’s over 26 miles, more than 55,000 steps, and around 2,500–3,500 calories burned. It’s a test of fitness, discipline, nutrition, and mental toughness. Over the next several months I’ll be sharing my training, nutrition, setbacks, victories, and everything I’m learning along the way. If you’ve ever thought about chasing a big goal, now’s the time. Follow along—let’s see what happens

AT-HOME CHALLENGE OF THE WEEK "Stand Your Ground" 30–40 Minute Indoor Workout Equipment: None (optional exercise mat) Warm-Up (5 Minutes) Complete 2 rounds: - 20 Arm Circles (forward & backward) - 10 Air Squats - 10 Walking Lunges (each leg) - 20 High Knees - 30-Second Hip Stretch - 30-Second Shoulder Stretch Main Workout Complete 4 Rounds 1. Wall Sit – 60 seconds 2. Forearm Plank – 60 seconds 3. Slow Tempo Squats – 12 reps (3 seconds down • 1 second pause • Stand up) 4. Push-Up Hold – 20 seconds Hold halfway down, then complete... 5. Push-Ups – 10 reps 6. Leg Lift Hold – 30 seconds Lie on your back with both legs 6–12 inches off the floor. 7. Slow Mountain Climbers – 20 reps (10 each leg, controlled pace) Rest: 60–90 seconds between rounds. Finisher (5 Minutes) Complete as many rounds as possible in 5 minutes: - Wall Sit – 20 seconds - Forearm Plank – 20 seconds - Superman Hold – 20 seconds - Rest – 20 seconds Repeat until time expires. Challenge Yourself: ✔ Complete every hold without breaking. ✔ If you have to stop, write down which hold made you break first. Your goal next week: Hold each position longer or move through the workout with fewer breaks. Weekly Reminder: Strength isn't built only by moving. It's also built by staying. Holding uncomfortable positions develops patience, discipline, and mental toughness. The same is true in life. Sometimes growth doesn't come from taking another step—it comes from refusing to quit where you already are. Show up. Do the work. Lead well.