DURABLE DAD

 #35  8/29/2025 A healthy person has a thousand wishes, a sick person only one. - Agnes Karil-Schwester Fit Tip: Need Motivation to Train? Train Tips and tricks will only get us so far. At some point you just have to embrace the suck. You won't always feel motivated to train, and building the discipline is hard. You say you want to do this thing, but you can't bring yourself to put the work in unless all the stars line up just right. The really fit people train even when motivation is dead, not because they are in love or addicted to it.  Every time you workout, you most likely feel a sense of accomplishment and a revival of your ambition . The best motivation to workout more, is to workout. Get your exercise in even when you really don't want to. Ignore the excuses in your head. Settle for a suboptimal workout, that's fine, just get it done so you don't fall off the wagon. Ideally you learn to love the process more than the goals, but you won't always love the ...

 #34  8/22/2025 Until a person can say deeply and honestly, 'I am what I am today because of the choices I made yesterday,' that person cannot say, 'I choose otherwise.' - Stephen Covey As this newsletter reaches you, I am off in the mountains of Colorado. Hopefully I have no cell signal. Most likely I have thoroughly enjoyed all the fun activities this place has to offer and been thankful for a body capable of hiking, paddling, and carrying small children at high altitudes.  Within this newsletter you will find the highly-requested and fan-named Cinnabuns of Steel recipe. If you have been following long enough you have realized I experiment a little bit in the kitchen, often trying to add protein where I can. I do so without buying expensive, hard to find products (zero-calorie sweeteners or keto tortillas) and without compromising flavor. The macros aren't always perfect, but they are usually good enough to justify the delicious foods. Honestly, just double the r...

8/15/2025 #33           Dripping water hollows out stone, not through force but through persistence.  - Ovid Welcome back. I hope you all have been enjoying your more mobile hips; if you have been consistent maybe you even noticed some back tightness start to disappear. This week I carefully recommend counting calories and give a little update on what I have been up to training-wise.   Fit Tip: Calorie Counting When it comes to achieving or keeping a healthy bodyweight, calories always matter. In fact, controlling calories matters more than anything else when it comes to fat loss goals. It simply won't happen if your calories consumed consistently outnumber the calories burned. Now, that by itself is not helpful information. The doctor telling people 'eat less and exercise more' is highly ineffective even if it's true. How you control for this calorie intake matters . It is the difference of suffering day after day through what feels like sta...

 8/8/2025 #32 It's the job that's never started that takes longest to finish.  - J.R.R. Tolkien I hope you are happy, nerds, I have quoted Tolkien to try to motivate you. Last week I said, "don't stop," this week I say "START." ( Assuming you haven't yet.)  You have been here. You are reading some newsletters, learning a bit about fitness, doing a few things to be healthier, but haven't quite jumped in yet? You know what you must do, you are just afraid to do it.  Next up I give you the basics. Do this for a few weeks and you are on the path to a great level of health and fitness.  Fit Tip: Getting Started 1. Eat hearty, nutritious, filling meals a few times a day and just skip the snacks . Aim for 30-40 grams of protein per meal. 2. Eat your fruits and vegetables. You've heard it a thousand times since you were a kid and for good reason. You need these foods in your diet if you want a healthy body. It's not just the vitamins (don't j...

 #31 There is no shortcut, there is no hack. There's only one way so get after it . - Jocko Willink Welcome to August: the month you realize you were way too late for your summer beach body and may as well start now on a Christmas reunion cut. I don't care what date it is, just put the work in. Do it because you know you will feel better. Do it because you know you could be better. Self-improvement is indeed a lofty goal that some misconstrue as merely a form of dissatisfaction with self - me .  Don't forget to share this blog with a friend or family member who could benefit.  Fit Tip: Do Not Stop There are a lot of mistakes to be made when it comes to taking good care of your body, but the only mistake that will cause you to fail is to stop . It is hard to get fit and it will take longer than you think. It is easy to overestimate what you might accomplish in a months time and become disappointed. Instead, don't underestimate what you could accomplish in a year's ti...