The Blog
Short reads for busy dads
Training, food and fixing what hurts - a few honest minutes at a time. New posts most days.
What kettlebell size makes sense for a 200 pound man
A practical guide to picking your first kettlebell (or your next one) if you're around 200 pounds and lifting at home.
How to meal prep for kids and yourself at once
A dad's real approach to meal prepping food the kids will eat and food that actually hits your protein goals.
Best meal prep containers that don't leak in your bag
A dad's honest rundown of what actually stops meal prep containers leaking in your bag.
The cheapest high protein foods for a family budget
A no-nonsense list of cheap high protein foods that won't wreck the grocery bill, plus a few meal ideas.
How much fiber should a 40 year old man eat daily
A plain answer on daily fiber targets for men over 40, plus easy ways to hit the number without eating cardboard.
How to warm up your hips before squatting
A quick, no-nonsense hip warm-up you can do before squats so your knees and back don't pay for it later.
A single kettlebell complex for full body conditioning
One kettlebell, five moves, no rest between them. Here's a simple complex that hits your whole body in under 15 minutes.
Barbell exercises worth doing with minimal home equipment
You don't need a full rack. Here's how a barbell (or even just dumbbells) covers most of what you need at home.
How to keep your strength during a busy travel month
A simple plan for keeping your strength up when work travel wrecks your normal gym routine.
How to know when your body needs a rest week
Signs you need to back off training for a week, plus what an actual rest week should look like.
When and how to take a deload week at home
A plain-English guide to spotting when you need a deload week and how to actually run one with home dumbbells or bodyweight.
Building shoulder stability for a stronger overhead press
Why your overhead press stalls, and the shoulder stability drills that fix it before you add more weight.
A bodyweight only plan for a heavy travel week
A simple no-equipment workout plan for hotel rooms when you're traveling for work all week.
How to test your push-up max at home
A simple, honest way to test your max push-ups at home and actually trust the number you get.
Why does my knee click during lunges
Knee clicking during lunges is usually nothing serious. Here's what causes it, when to worry, and what to try.
Why single-leg deadlifts matter for balance
Single-leg deadlifts train the small stabilizer muscles regular lifts skip. Here's why that matters as you get older.
Best exercises for tightening up a dad bod stomach
Real exercises and a plan for a tighter dad bod stomach, without a hundred sit-ups a day or crash dieting.
How much recovery do you need between lifts after 40
A practical look at rest days after 40, how to tell if you're under-recovered, and how to space workouts around a busy dad life.
Doing dumbbell rows without straining your lower back
A simple fix for lower back pain during dumbbell rows, plus setup cues and swaps that take the strain off your spine.
Fixing rounded shoulders from years at a desk
A practical look at why desk work rounds your shoulders forward and what actually helps fix it, no gadgets needed.
Strength standards based on your bodyweight
A no-nonsense look at what decent strength looks like for men, scaled to your own bodyweight, not some chart from a gym bro.
Squat rack alternatives for a home gym
No room or money for a squat rack? Here's how to build real leg strength at home without one.
Ring dips versus bench dips for triceps strength
A plain comparison of ring dips and bench dips for building triceps strength, and which one actually fits a home setup.
Weighted pull-up progression once bodyweight gets easy
When bodyweight pull-ups stop being a challenge, here's how to add load without wrecking your shoulders or your progress.