DURABLE DAD

Issue #13 “ If celebrating the small stuff is hard for you, the go-big-or-go-home mentality is probably sneaking up on you. Shut it down. It’s a trap. Celebrating a win —no matter how tiny— will quickly lead to more wins.” -BJ Fogg Fit Tip: Switch Things Up When you go to a public gym you can learn a lot about people. One thing I have noticed when observing the early morning crowd at my gym is that most of them do the same thing every day . While being consistent and showing up every morning is great, I think you have a lot more to gain if you switch up your training style every once in a while. Your training does not need to change drastically or often, but if you are chasing health you should try to be somewhat well-rounded.  If you only do the same few moves with the same number of reps with the same tempo, you will adapt and it will become quite easy for you. This is good, until it isn’t. Your progress will slow down; you are just going through the motions each workout gettin...

  3/21/2025 Issue #12 “ A lifelong learner will want to take care that most of life’s spare moments are not cannibalized by mere mindless entertainment .” - David Mathis Welcome back readers. This one was sent out a little later in the day because I was busy welcoming my third child! Time to stay durable to take care of this growing pack of daughters we have. Last Friday you got my take on fasting and were challenged with a shoulder mobility test. I strongly recommend building some mobility work into your workouts, especially if these mobility tests are challenging for you. It does not have to be long, complicated work. It can often simply be strength training with intention: using good form and full range of motion.  Fit Tip: Navigating Fitness Advice The world of health and fitness has expanded over recent years which means there are a lot of people with a lot of opinions offering information out there. The internet is so flooded with fitness advice, it can be hard to know w...

  Issue #11 “The more you sweat in training, the less you bleed in battle.”  Fit Tip: Fasting Fasting (going long periods of time without eating) is no new practice; but it has come into the spotlight again as a tool with health benefits. While there certainly are some health benefits to fasting, the way in which this tool is used is usually ineffective. Fasting as a means to lose weight is never something I personally recommend. This often leads to obsessing even more about food, losing precious muscle mass, or binge eating when the fast is broken. However, it has become pretty clear that the body does need a break from eating and digesting to perform some other maintenance processes within. Some people refer to these shorter breaks from eating as intermittent fasting . Intermittent fasting is a pretty loose term as one person might use it to say they skip breakfast and another person might restrict eating to the hours of 2pm to 6pm each day.  The practical way to spa...

  3/7/2025 Issue #10 Electrolyte! I Choose You! “ Everyone thinks of changing the world, but no one thinks of changing himself .” - Leo Tolstoy This quote fits a lot of scenarios but often comes to mind when I think of personal responsibility as it pertains to one’s health. Many have strong feelings about RFK Jr. becoming the United States secretary of Health and Human Services. Some of us even get excited about certain bans already put into place on harmful food additives. The truth is, we have always had the option of healthy eating . You don’t need a government ban on red dye to keep it from entering your mouth. Cigarettes and alcohol are still legal, and probably will be despite the well-known harmful effects of both ( much more harmful than red-dye ). It is your job to control how much these things will affect your health and life. If you want more healthy options at more affordable prices, then stop buying the garbage; let your dollar be your vote.  Fit Tip: Electrolytes...