Here’s a 7-day fitness tip plan for dads, starting today (Mon, Mar 23). Each day has one simple focus you can execute fast—no perfection, just consistency. Day 1 (Mon): “Minimum Effective Workout” Do 20 minutes today: 5 min brisk walk or bike 3 rounds: 10 squats + 10 push-ups (modify as needed) + 30 sec plank Goal: show up, even if the day is chaos. Day 2 (Tue): “Protein First” At every meal, eat protein first. Aim for 30–40g at breakfast and lunch. Easy wins: Greek yogurt + whey, eggs + turkey, chicken bowl, tuna packet. Day 3 (Wed): “Steps = Dad Cardio” Hit 8,000–10,000 steps. Dad hack: 2 x 10-minute walks (after lunch + after dinner) and you’re basically there. Day 4 (Thu): “Strength Snacks” Do 3 mini-sets across the day (takes <6 minutes total): 15 bodyweight squats 10 incline push-ups 20-second dead hang (or 30-sec wall sit if no bar) Goal: keep your body “switched on” all day. Day 5 (Fri): “Hydration + Creatine Combo” Drink 80–100 oz water today. If you use supplements, take 5g creatine (daily, anytime). Simple rule: every time you check your phone, take 5 big sips. Day 6 (Sat): “Family Movement Day” Do 45–60 minutes of movement with the family: park, hike, basketball, long walk, anything. Win is time + movement, not intensity. Day 7 (Sun): “Reset + Plan Like a Coach” Take 15 minutes: Pick your 3 workout days for next week Choose 2 go-to meals you’ll repeat Set one “non-negotiable” (ex: 8k steps or protein at breakfast) This is how dads stay consistent when life gets loud.

This week’s Dad Challenge: 7 days of “No Excuses” Move: 20-minute workout or 8,000 steps daily Fuel: Protein at every meal + water before coffee Lead: 10 minutes of 1-on-1 time with each kid (phone away) Check-in: Drop a “Done” in the group every night for accountability

We train every 3rd Monday of the month at OPS Fitness Club (Fort Wayne) — pull up and get better with the brotherhood.

Fort Wayne showed OUT—work got put in, energy was crazy, brotherhood was loud. If you’re a dad who’s ready to level up, don’t watch from the sidelines… pull up to the next Fit Dad event.

FREE Founding Dads Beta (17 spots) Reclaim 5 hours/week in 14 days - without waking up at 4am If you're a working dad and your weeks keep disappearing, you don't need more motivation. You need a simple default schedule that protects your family time, your health, and your sanity. This first cohort is FREE for the first 17 Founding Dads so we can build it together, stack wins, and collect real testimonials. Dates + live calls Start (Day 1): Thursday, April 16 Live calls (30 min) at 7:30 PM (America/Indianapolis): - Apr 16 - Kickoff - Apr 22 - Systems Call - Apr 29 - Wrap + Next 30 Days Replays: Yes, if you miss a call, you can watch the replay. What you'll accomplish in 14 days - Identify your top time leaks (and shut them down) - Build a weekly schedule that actually fits work + family life - Create 3 non-negotiables that make consistency automatic - Reduce stress by batching life admin into one Power Hour - Finish with a 30-day plan you can run on autopilot Who this is for This is for you if: - You're a dad with a full schedule and you feel behind most weeks - You start strong on Monday and fall off by Thursday - You want more family presence and more consistency with your health - You're done trying harder and ready to build a system This is NOT for you if: - You want a complicated productivity system with 12 apps - You're looking for a perfect schedule (we build a realistic one) How it works (simple) Duration: 14 days Daily time: 510 minutes Platform: Skool You'll get: - 14 daily lessons (short + practical) - Daily check-ins for accountability - 3 live calls (30 minutes) + replays - Templates you can reuse forever What's included (inside Skool) - Lesson 0: Start Here + rules + how to win - Daily actions (5-10 minutes) - Daily check-in threads (so you're not doing this alone) - Templates + scripts: