DURABLE DAD

  2/28/2025 Issue #9 Sit on the floor, gotta get shwifty  “ Strength is never a weakness, weakness is never a strength .” -Mark Bell Last week we learned the facts about both detoxing and taking supplemental creatine. We also may have had a little bit of an eye opener when performing the sit-to-rise test. In an effort to avoid over-explaining the sit-to-rise test, I left out some details about the test. It isn’t some pass/fail test that proves you have an inadequate, jello-like habitus that belongs aboard the spacecraft from WALL-E. There are levels to it; if all you had to do was place a hand on the ground to get up, you are still doing great. If you had to use your hands, and go to a knee first, but still got up, you are doing fine but should work on this a bit. I want people to see that your training should make you better at something ; we shouldn't just be hamsters on wheels. (ooo, that was good, I should have made that the quote) Check out this week’s challenge for some ...

  2/21/2025 Issue #8 Do Sweat the Small Stuff? “ Learning something without applying it is pretend learning; if you learn something useful, but change no behaviors you have only wasted your time ” - me Fit Tip: Do I Need to Detox? There are four ways the body detoxes and none of them require a special overpriced tea or juice. Detoxing is a natural process performed by the body in which the kidneys, liver, digestive system, skin, and lungs eliminate harmful substances. This is accomplished through pooping, peeing, sweating, and breathing . Now, while you don’t need to perform any kind of detox ritual by means of some bowel-shaking product, you can support the natural process of detoxing by supporting those four natural body functions.  Having a healthy diet containing some vegetables, fiber, and plenty of water will support the pooping and peeing just fine. No need to bring about unnecessary looseness of the stools .  Sweating is one detox method that many of us could us...

  2/14/2025 Issue #7 Want the cookie cookie? “[Exercise is] strategic disengagement in order to nurture our souls and our bodies” - David Murray, Reset Happy Valentine’s Day! I personally can’t think of a more romantic gesture than granting the ones you love access to the Durable Dad Newsletter. Unlike a box of chocolates , you do know what you are gonna get with each newsletter. Want your #1 accountability partner to get the same helpful information and actionable tips and challenges as you do? Simply reply to this email with their email address or email me at: potjer.training@gmail.com   Fit Tip: Do Not Trust the Scale While the scale does not lie, (that number is indeed your weight) it should not be trusted as a reliable indicator of your progress . Whether you are working to lose weight or gain, the scale only tells part of the picture. How your body is changing is more important. Is that weight just a result of a more hydrated body? Is it muscle or fat that is being ga...

  2/7/2025 Issue #6 If You Build It…             Fit Tip: How to Build a Great Home Gym .       If you are considering building or expanding your home gym, I am here to offer some advice. The first thing you are probably considering is what space in your home you will use; then how much money to spend and what equipment is worth it.  I will start by pointing out that your “home gym” might begin as nothing more than a few open square feet dedicated to establishing a workout routine. Establishing the routine is the most important part , because $1,000 worth of equipment does not guarantee you will actually use it. If you have a chunk of money that you are ready to blow on an epic gym, that’s awesome, but I am going to split this up as if you are beginning your workout journey and slowly building your gym.  Get a mat or some dense foam puzzle pieces to establish a workout area and give some ...

  1/31/2025 Issue #5 Take a Breath             Fit Tip: Have a Plan .       I will be the first to praise you for doing any kind of activity. Doing something, even walking, is so valuable for your health. But, if you are heading to the gym without a plan, you might be missing out on some gains. If you want to get more bang for your buck, have an effective workout plan . What gets measured gets managed . In other words, it is a good idea to write out a plan that includes what exercises and how many sets and reps you should perform; then use this same plan to track how much weight you used and how many reps you performed. If you rely on memory it is too easy to gravitate towards the same weight you have done before and not try a little more. Also, if you walk in with no plan at all, you may default to what you like to do (often the easy thing that you are already good at.) “Just last week your advice...