Welcome to the Bedrock Playbook, short Friday episodes that will equip you with specific tactics you can implement immediately for your fitness, family and faith. 

In today's episode, I discuss how you can hit your daily protein target, the most important of all the macronutrients. I'm no expert, but I've had to learn. This episode will show you exactly the math and foods I use to stay lean and muscle year-round as a busy dad. 

LEARN MORE about Bedrock Cohort 008 opening for enrolment January 16 by dropping me a DM with the word "008" on Instagram: https://www.instagram.com/menofbedrock/

In today’s episode, Bedrock head strength coach Ryan Faehnle and I blast through all the BS misconceptions about how to burn fat and get closer to your ideal body. 

Listen and learn:

• Summer bodies are not made in the winter (1:10)
• Why protein matters most (2:55)
• Steps are the only cardio you need (6:25)
• Build a robust metabolism that burns fat year-round (9:45)
• Stop eating like an asshole (14:20)
• Conquering emotional eating (18:20)

Bedrock’s DOORS OPEN on January 16th. Join the waitlist here: menofbedrock.com

Welcome to The Bedrock Playbook, short Friday episodes that will equip you with ultra-specific tactics you can implement immediately. 

In today's episode, I discuss why you can't afford to not have a permanent and compelling morning routine. The man you are and the man you will become all start in the actions you take in the first 30 minutes of each day. 

GET THE BEDROCK OWN THE MORNING PLANNER: https://menofbedrock.com/morning

JOIN THE BEDROCK WAITLIST. Doors Open to Cohort 008 on January 16: menofbedrock.com 

Before the mighty men of the Old Testament would charge into battle, they would chant an ancient war cry together– “RAZ CHAZAK”– to remind them that God was with them.

Raz Chazak literally means to “be strong and courageous” and it’s a framework that each of us can live our lives today. 

This is the focus of our conversation with Cody Bobay and his BRAND NEW book, Raz Chazak to Inspire Extraordinary Courage in Your Everyday Life.

Cody is a husband, father, author, actor, founder of Soulcon and the CEO of Gibborim Studios. 

Other Show Highlights Include:

• How to live Raz Chazak in how your train, how you eat and the music you listen to 
• The biggest threat to men today 
• Cody’s best weapon men for men to live a strong and courageous life
• How men can ingrain the classic spiritual disciplines into their everyday lives 

CONNECT WITH CODY: https://codybobay.com/

JOIN THE BEDROCK WAITLIST. Doors Open January 15th: https://menofbedrock.com/

Welcome to The Bedrock Playbook, short Friday episodes that will equip you with ultra-specific tactics that you can implement immediately. 

In today's episode, I'll give you 5 simple but effective strategies to get more out of the family dinner (or breakfast) table. This is a daily opportunity to serve your family, establish family values and have a lot of fun. 

WANT OUR FULL CHAPTER on Family Dinners? (including how to find time in the calendar for them). Just DM ME "DINNER" at https://www.instagram.com/menofbedrock/

What does it mean to ignite the fire within? To spark something that has either left you or is just desperately holding on through the busyness of life?

Today’s guest, Chris Rodak is here to help you ignite that fire. 

Chris teaches men what it means to live fully alive with your fitness, your finances, your focus and your freedoms. What he shares in this episode will be the empowering kickstart you need as we head into 2024. 

Show Highlights Include:

1. How Chris rose out of his own pit of despair to become a fully engaged husband and father of two young children
2. Chris’ lead domino to initiate powerful change in men’s lives
3. The recipe to stimulate growth in the gym, at the playground, with your wife and at the dinner table
4. Why Chris often plays with other men’s children at the park
5. The key messaging behind so many of Chris’ IG reels going viral

Enjoy the conversation!.

KICKSTART 2024 WITH OUR CASE STUDY: How One Busy Dad went from Stressed and Struggling to Strong and Serving. menofbedrock.com/leadership

When some of the men in our group said they wanted to "go to the next level", we decided to run a 40 day extreme discipline challenge we called The Forge.

-100% compliance
-Extreme low calorie deficit (1300-1400 cals/day)
-60 minutes of training each day
-5 other daily non-negotiable tasks including reading, time with kids and time with spouse

In today's episode, Coach Ryan and I discuss the biggest challenges and insights we've seen at the half way point.

GIVEAWAY: CLICK HERE to see How Nello went from Stressed and Struggling to Strong and Becoming a Servant Leader

How can busy fathers pursue their own fitness goals despite the demands of being a father, full-time work and the constant societal pressure to be like everyone else? 

That’s the question we explore with husband, father of four and fitness all-star Karl Bratland, commonly known as LivFitKarl on all social media platforms.

Show Highlights Include:

1. Karl’s 4 most important pillars for busy dads to main optimal fitness
2. How to manage pressures to “fit in” in social situations
3. Why there are more millionaires in the world than people with six-packs
4. How to avoid injuries and maintain longevity as we age

Enjoy the conversation!

GIVEAWAY: CLICK HERE to see How Nello went from Stressed and Struggling to Strong and Becoming a Servant Leader

I couldn't think of a better first guest than our friend Matt Beaudreau. Matt is a husband, father and co-founder of the Apogee Program, an alternative  education program for kids, teens and their parents.  

In today's episode, Matt lays out a blueprint of the most important things parents should be fostering in their children... and very few of them have to do with resumes and grades. 

1. Foster Creation, Not Consumerism
2. Foster Fitness, Not Apathy
3. Give Them Real Life Challenges, Not Video Games and Porn
4. Foster Emotional Stability, Not Emotional Fragility
5. Foster Resilience, Not Entitlement

Forging a lasting legacy as a parent takes this kind of intentionality. Matt will equip you with what you need to get the job done. Enjoy.

Want more  STRUCTURE AND FREEDOM in your day? DOWNLOAD our FREE Perfect Week Planner:  menofbedrock.com/perfectweek

CONNECT WITH US ON INSTAGRAM: https://www.instagram.com/menofbedrock/ 

In our fifth and final pillar episode, we discuss why mutually committing to each other is the best way to forge a bedrock legacy. 

Accountability often wears off. But the bonds of attachment last forever. 

Want more STRUCTURE AND FREEDOM in your day? DOWNLOAD our FREE Perfect Week Planner:  menofbedrock.com/perfectweek

CONNECT WITH US ON INSTAGRAM: https://www.instagram.com/menofbedrock/