Fatherhood Fitness

If you find yourself eating at night even when you know you’re not really hungry, the problem might not be your nutrition plan.It might be how you’ve learned to handle stress.In this episode, I talk about how food can quietly become a coping mechanism, why hunger isn’t always the emergency it feels like in the moment, and how years of stress eating can become so automatic that you barely notice you’re doing it anymore.I’ll also give you a simple strategy you can try the next time you feel the urge to eat: wait 5 to 10 minutes before making the decision.You don’t have to swear off the food. You don’t have to rely on willpower. You’re simply creating a little space between the feeling and your response.Because if food has been your way of dealing with stress for years, you’re probably not going to change that overnight. But with some awareness, patience, and practice, you can start building a different response.Want More Help?Follow Anthony on Instagram: ⁠⁠⁠⁠​@aplufftraining​⁠⁠⁠⁠Join the free Facebook Group: ⁠⁠⁠⁠​Fatherhood Fitness​⁠⁠⁠⁠Read more on Anthony's website: ⁠⁠⁠⁠​aplufftraining.com​⁠⁠⁠⁠ Ready for more personalized help? ⁠⁠⁠⁠​Apply for 1-on-1 Coaching

Everywhere you look, someone seems to have the secret to losing weight, getting in shape, or finally making fitness stick.Keto. Fasting. Low carb. High carb. Challenges. Hacks. The perfect workout plan.It’s understandable why so many people have become skeptical of fitness coaches and tired of trying something new.But getting where you want to be probably doesn’t require another secret.In this episode, I talk about a comment someone left on one of my workshop ads and why it got me thinking about how complicated we’ve made fitness. I also share why I don’t promote one specific diet or believe there’s a magic formula you’ve been missing.For the dads I work with, we keep coming back to a few basics: calories, protein, strength training, and daily movement. Then we build those things around your actual life.That might feel too simple, especially if you’ve spent years believing you need to do more.But simple doesn’t mean easy.It means having a plan you can actually keep doing when work gets crazy, the kids need you, your schedule changes, and life looks nothing like the perfect week you planned.You probably don’t need another secret.You need something simple enough to stick with.Want More Help?Follow Anthony on Instagram: ⁠⁠⁠​@aplufftraining​⁠⁠⁠Join the free Facebook Group: ⁠⁠⁠​Fatherhood Fitness​⁠⁠⁠Read more on Anthony's website: ⁠⁠⁠​aplufftraining.com​⁠⁠⁠ Ready for more personalized help? ⁠⁠⁠​Apply for 1-on-1 Coaching

You don’t need to spend five or six days a week in the gym to get stronger, lose weight, and feel better.For most busy dads, three 30 minute strength workouts a week is plenty to make progress without letting fitness take over your life.In this episode, I break down why three workouts is the sweet spot, how it gives you flexibility when life gets busy, and why doing less can actually help you stay more consistent long term.This is what I call the Movement Minimum Protocol.The goal isn’t to build your life around your workouts.It’s to build workouts that fit your life.Simple enough for your busiest week. Effective enough to change your life.Want More Help?Follow Anthony on Instagram: ⁠⁠​@aplufftraining​⁠⁠Join the free Facebook Group: ⁠⁠​Fatherhood Fitness​⁠⁠Read more on Anthony's website: ⁠⁠​aplufftraining.com​⁠⁠ Ready for more personalized help? ⁠⁠​Apply for 1-on-1 Coaching

What if your health isn't just about losing weight or looking better?What if it's about stewardship?In this episode, I share how my perspective on fitness has changed over the past few years. Instead of seeing exercise and nutrition as another item on the to do list, I've started seeing my body as something that's been entrusted to me.We only get one life and one body. We can't compare our race to someone else's. We can't spend our lives chasing what other people have while overlooking the gifts we've already been given.Whether you're trying to become a better husband, father, leader, or simply the healthiest version of yourself, this episode is a reminder to stop looking into other people's lanes and start maximizing what you've been entrusted with.Your assignment isn't to become someone else.It's to become the best version of you.Want More Help?Follow Anthony on Instagram: ⁠​@aplufftraining​⁠Join the free Facebook Group: ⁠​Fatherhood Fitness​⁠Read more on Anthony's website: ⁠​aplufftraining.com​⁠ Ready for more personalized help? ⁠​Apply for 1-on-1 Coaching

At 59 years old, Jim Logan was diagnosed with stage four metastatic colorectal cancer and told he might have six months to two years to live.Twenty six months later, after 24 chemotherapy treatments, radiation, multiple surgeries, and the removal of parts of his colon and liver, Jim has no evidence of disease and is training for the Ironman World Championship in Kona.In this episode, Jim shares why cancer has been both the worst and best thing that’s ever happened to him, how surrendering his fight to God changed his perspective, and why he believes we’re all terminal whether we have a diagnosis or not.We talk about faith, family, fatherhood, fitness, and what really matters when you stop assuming you have unlimited time.Jim’s story is a reminder that you don’t have to wait for a cancer diagnosis to start living with more urgency, loving your people better, and going after the things you keep telling yourself you’ll do somedayConnect with Jim:Website: ⁠https://justkeeptri-ing.com/Instagram: ⁠@stage42025Want More Help?Follow Anthony on Instagram: ​@aplufftraining​Join the free Facebook Group: ​Fatherhood Fitness​Read more on Anthony's website: ​aplufftraining.com​ Ready for more personalized help? ​Apply for 1-on-1 Coaching

Most people spend decades preparing financially for retirement.They contribute to a 401(k), build savings, and hope they'll have enough to enjoy life someday.But what if you never prepare the body that's supposed to enjoy it?In this episode, Anthony talks about why your health is one of the greatest investments you'll ever make. He discusses why so many dads keep putting themselves last, how that decision impacts their family, and why waiting until you "have more time" can cost you far more than you realize.Your kids don't just need you to provide for their future. They need you healthy enough to be present today and still be there for the moments that matter tomorrow.Your retirement account matters.So does your health.Some Other Ways to Connect with Anthony Busy Dad's 5-Step Guide to Getting in Shape: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Download ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@aplufftraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook Group: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fatherhood Fitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠aplufftraining.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching Application ⁠⁠⁠⁠

As dads, it's easy to believe that where we are today is where we'll always be. Maybe you've struggled with your weight for years. Maybe your finances aren't where you'd like them to be. Maybe you're trying to become a better husband, father, and leader but feel stuck.In this episode, Anthony talks about the two currencies we all spend every day: time and money. He discusses why trying to do everything yourself isn't always the best strategy, how asking for help can accelerate your progress, and why your most valuable resource isn't your bank account. It's your time.Because at the end of the day, your future isn't determined by your past. It's shaped by the choices you make today.This episode's title was inspired by the 1985 film, Back to the Future.Some Other Ways to Connect with Anthony Busy Dad's 5-Step Guide to Getting in Shape: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Download ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@aplufftraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook Group: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fatherhood Fitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠aplufftraining.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching Application ⁠⁠⁠⁠

Most dads know what they should do. They know they need to work out, eat better, and take care of themselves.The problem usually isn't knowledge.It's what happens in the space between knowing and doing.In this episode, I sit down with Chris Harris, author, keynote speaker, executive coach, and former close quarters combat instructor for special forces. We talk about mindset, mental toughness, discipline, and why lasting change starts long before you ever see results.We cover:• The difference between mindset, attitude, and beliefs• Why 95% of your daily decisions happen subconsciously• How to build habits that actually stick• The power of repetition and consistency• Why motivation isn't enough for long term success• How your kids learn more from what you do than what you say• The concept of "choosing your hard"• What Chris learned from overcoming major brain surgery and recoveryIf you've ever struggled to stay consistent with your workouts, nutrition, or personal growth, this conversation will give you a different way to think about change and what it really takes to become the man you want to be. Connect with Chris Website: thewarriormaker.comSome Other Ways to Connect with Anthony Busy Dad's 5-Step Guide to Getting in Shape: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Download ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@aplufftraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook Group: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fatherhood Fitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠aplufftraining.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching Application ⁠⁠⁠⁠

Trying to lose weight but feel hungry all the time?In this episode, Anthony breaks down why hunger is a normal part of the weight loss process, but also why you shouldn't be miserable while trying to get results. You'll learn simple strategies to manage hunger, stay consistent with your calorie deficit, and avoid the common mistakes that leave most people frustrated and ready to quit.We cover:• Why cutting calories too low often backfires• The difference between being hungry and being miserable• How eating slower can help you feel fuller• Drinks that can help curb hunger without adding calories• When it might make sense to increase your calorie target• Why accurate food tracking matters more than most people realizeIf you're a busy dad trying to lose weight without feeling like you're constantly battling cravings, this episode is for you. Some Other Ways to Connect with Anthony Busy Dad's 5-Step Guide to Getting in Shape: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Download ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@aplufftraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Facebook Group: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fatherhood Fitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠aplufftraining.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching Application ⁠⁠⁠⁠⁠⁠⁠

In this episode of the Fatherhood Fitness Podcast, Anthony sits down with fellow coach Chris Ryan to talk about what fitness really looks like when you’re balancing work, marriage, kids, stress, and real life. They dive into why so many dads struggle to stay consistent after having kids, how to make fitness fit into your life without letting it consume your life, and why trying to train like you’re still 22 usually backfires.You’ll also hear:• Why short workouts still work• The benefit of having a home gym setup• How your kids are shaped by the habits they see• Why strength, energy, and mobility matter more as you get older• The biggest mindset shift dads need to make with fitness• How to stop letting “busy” become an excuse• Why taking care of yourself helps you show up better for your familyConnect with Chris:Website: chrisryanfitness.comBlog: https://thefitlifewithchrisryan.com/Substack: https://open.substack.com/pub/chrisryanfitInstagram: @chrisryanfitnessLinkedIn: https://www.linkedin.com/in/chrisryanfitness?utm_source=share_via&utm_content=profile&utm_medium=member_iosYouTube: https://youtube.com/@chrisryanfitness?si=zMKb7TJDFkY1bXn6Here's Some Other Ways to Connect with Anthony Busy Dad's 5-Step Guide to Getting in Shape: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Download ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@aplufftraining⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Private Facebook Group: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fatherhood Fitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Website: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠aplufftraining.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Coaching Application ⁠⁠⁠⁠⁠⁠⁠