This week's topic: I cover the four factors that I've changed to help me put on 6 pounds of muscle over the last 6 weeks or so.

The Friday Reflex is a roughly 10- to 15-minute episode each Friday of my thoughts on a particular idea or issue that's been on my mind lately. It's short but — I hope — powerful.

If you want to follow along with my daily workouts, check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

If you want to catch the live or recorded video, check it out on Facebook at www.facebook.com/fitdadfitnesspage or on Instagram at www.instagram.com/fitdadfitness.

If you're an entrepreneurial-minded person, you'll enjoy this week's episode of the Fit Dad Fitness Podcast and my conversation with this week's guest, Andy Storch.

Andy is a talent development consultant, speaker, podcaster, and general all-around go-getter, as well as a husband and a father of two.

This week, Andy and I discuss the many projects he's involved with, and how through all of it, he makes time for family and fitness. Even when he's busy tracking down Gary Vaynerchuk to meet him face-to-face.

Connect with Andy on LinkedIn (https://www.linkedin.com/in/andystorch/) and on Instagram (https://www.instagram.com/andy_storch) and through the two podcasts he hosts, the Talent Development Hot Seat (https://www.advantageperformance.com/talent-development-hotseat/) and the Andy Storch Show (https://www.andystorch.com/podcasts/).

If you like this episode, please share it on social media and tag me. Let me know what you thought of the message and the idea. And don't forget to leave those ratings and reviews on Apple Podcasts!

Check out barbellapparel.com/fitdadfitness and use the code MASH15 at checkout for 15% off your order.

For a free bottle of Trust Brothers CBD oil, go to trustbrotherscbd.com/free-cbd-offer and use the code FITDAD. The bottle of CBD oil is free, all you have to pay is the $4.99 shipping.

Be sure to check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

This is the first of what will be a recurring theme on the Fit Dad Fitness Podcast moving forward: regular Q&A episodes!

Questions answered this episode:
- How to remain disciplined with diet on the weekends?
- Who do you listen to most for guidance in relationships?
- Workout and nutrition for endomorph body types?
- Is feeling unmotivated to workout a sign of something?
- Is alcohol keeping me from my fitness goals?
- How to motivate others in your life who need motivating?

If you like this episode, please share it on social media and tag me. Let me know what you thought of the message and the idea. And don't forget to leave those ratings and reviews on Apple Podcasts!

Check out barbellapparel.com/fitdadfitness and use the code MASH15 at checkout for 15% off your order.

Be sure to check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

This week's topic: What are the factors that change need to change when you're trying to lose weight vs. trying to pack on muscle?

The Friday Reflex is a roughly 10- to 15-minute episode each Friday of my thoughts on a particular idea or issue that's been on my mind lately. It's short but — I hope — powerful.

If you want to follow along with my daily workouts, check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

If you want to catch the live or recorded video, check it out on Facebook at www.facebook.com/fitdadfitnesspage or on Instagram at www.instagram.com/fitdadfitness.

This is the time of year when the fitness world blows up with messaging that is short-sighted and, in some cases, downright predatory.

Instead of focusing on long-term, sustainable practices, the end of one year and the beginning of a new one brings out the worst in personal trainers and coaches, and on this week's episode, I hope to encourage you to cut through all that noise and focus on the most important thing to achieve a healthier, fitter lifestyle: consistency.

You can find my 16 Goals of Fitness at https://www.fitdadfitness.com/about.

If you like this episode, please share it on social media and tag me. Let me know what you thought of the message and the idea. And don't forget to leave those ratings and reviews on Apple Podcasts!

Check out barbellapparel.com/fitdadfitness and use the code MASH15 at checkout for 15% off your order.

Be sure to check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

This week's topic: This week was the perfect time for me to incorporate a deload week into my routine, and I wanted to share how I approached it, and why a deload week is a good idea if you are a consistent gym-goer like me.

The Friday Reflex is a roughly 10- to 15-minute episode each Friday of my thoughts on a particular idea or issue that's been on my mind lately. It's short but — I hope — powerful.

If you want to follow along with my daily workouts, check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

If you want to catch the live or recorded video, check it out on Facebook at www.facebook.com/fitdadfitnesspage or on Instagram at www.instagram.com/fitdadfitness.

I welcome Dr. Jason Slagel to the Fit Dad Fitness Podcast this week to discuss myths and misconceptions about chiropractic therapy, as well as talk about some pretty cool ways our mind and bodies interact to play tricks on us.

Dr. Slagel is a father of two and practices structural chiropractic therapy, which is different from what people traditionally think of when they think of the work a chiropractor does, as he explains in this episode.

You can learn more about Dr. Slagel's work on his website at https://structuralspinalcare.com/ or through his Facebook page at https://www.facebook.com/structuralspinalcare/. Be sure to give his new podcast, The Shift, a listen as well.

If you like this episode, please share it on social media and tag me. Let me know what you thought of the message and the idea. And don't forget to leave those ratings and reviews on Apple Podcasts!

Check out barbellapparel.com/fitdadfitness and use the code MASH15 at checkout for 15% off your order.

Be sure to check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

This bonus episode is from my appearance on the Fitness Vida podcast with Eric Manthey.

Check out Eric's work at https://fitnessvida.com/.

Enjoy this bonus content? Please let me know what you thought by leaving a rating and a review of the show on Apple Podcasts, and as always, feel free to send feedback to [email protected].

This week's topic: Answering your questions from Instagram:

• Tips for getting through Thanksgiving and not blowing up
• What exercises/methods do you suggest for building biceps and arms?
• Favorite pie?
• Thoughts on Game Changers? Would you ever go vegan?
• How often do you train abs?

The Friday Reflex is a roughly 10- to 15-minute episode each Friday of my thoughts on a particular idea or issue that's been on my mind lately. It's short but — I hope — powerful.

If you want to follow along with my daily workouts, check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

If you want to catch the live or recorded video, check it out on Facebook at www.facebook.com/fitdadfitnesspage or on Instagram at www.instagram.com/fitdadfitness.

This week, I cover the 5 ways we sabotage our health and fitness progress and how to be more aware of why and when it happens. 

If you like this episode, please share it on social media and tag me. Let me know what you thought of the message and the idea. And don't forget to leave those ratings and reviews on Apple Podcasts!

Check out barbellapparel.com/fitdadfitness and use the code MASH15 at checkout for 15% off your order.

Be sure to check out The Daily Fit Dad, my membership site where you can get access to all of my own personal daily workouts for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!