This week's topic: I go a bit long today, but I truly want my message of simplicity and getting in the right head space to resonate. Following these three tips will keep you on a fitness path well into old age.

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.

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 plus a weekly recipe 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.

My guest this week is one of the leading experts in the world in pain-free strength and performance coaching, having trained professional athletes across every major American sport, as well as Olympic medalists, powerlifters, bodybuilders, figure competitors, and triathletes.

Dr. John Rusin is an elite among elites, and the work he and his team produce on his website, www.drjohnrusin.com, and on his social media (follow him on Instagram and YouTube) is incredible in terms of its value, its approach, and its message. Dr. John believes that being strong literally makes you better at everything, and that a smart and measured approach to strength training is the best possible way to ensure a pain-free life.

It was so much fun talking with Dr. John about how to create long-term success and sustainability when it comes to your health and fitness, and I think you're really going to get a ton of value from this interview.

For 15% off incredible-fitting clothing for athletic, fit body types, go to barbellapparel.com/fitdadfitness and use the code "FITDAD" at checkout.

Sign up for a membership to The Daily Fit Dad, where for $5/month, you get access to my own personal workouts 6 days a week plus weekly recipes, at https://www.fitdadfitness.com/dailyfitdad.

Thanks for listening, please share this episode with a friend or family member, and don't forget to leave a rating and review on iTunes!

Another bonus episode coming at you! This content comes from an interview I did with Kyle Terrell on his COACHED podcast in late 2018. In addition to my background and fitness journey story, Kyle and I dive deep into nutrition and the specifics of what led me not only down the path to being gluten free, but also my outlook on nutrition as a whole.

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

This week's topic: Being a father is not a call to martyrdom, and why having a growth mindset for yourself is what will best serve your family.

Here is the picture I reference: View picture.

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.

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 plus a weekly recipe 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 welcome Dave Cooley to the Fit Dad Fitness Podcast. Dave is a father of two who came to his fitness journey like so many of us — it took a few tries.

After Dave reached out to me to share with me his fitness testimonial, Dave actually was reluctant to join me on the show. He had never really been so publicly overt with the story of his fitness journey.

However, like he had done so many times in discovering and re-discovering his health and fitness, Dave stepped out of his comfort zone, and crushed the interview/conversation we had.

Dave’s motivation first and foremost stems from losing his grandfather and mother when they were both in their 40s, and once Dave reached that milestone as well, he had a newfound purpose in making sure he did not keep the trend going.

We get into all that and much more in this episode. Props to Dave for being so willing to share his story. Enjoy!

I am excited to welcome Brain.fm to the show as a new partner and sponsor. Brain.fm is AI-enhanced music created and composed to help you focus more, relax easier, and sleep better, among other uses. Check out Brain.fm CEO Dan Clark's previous episode on the Fit Dad Fitness Podcast. I use the Brain.fm app nearly every day at work and when I am trying to focus on important tasks that require my full attention. Within minutes of turning on the music, I disappear into a world of concentration, and the work flies by. And now, as a partner of the Fit Dad Fitness Podcast, Brain.fm is offering listeners the chance at 5 free listening sessions. Just go to https://www.fitdadfitness.com/brainfm to sign up.

Sign up for a membership to The Daily Fit Dad, where for $5/month, you get access to my own personal workouts 6 days a week plus weekly recipes, at https://www.fitdadfitness.com/dailyfitdad.

Thanks for listening, please share this episode with a friend or family member, and don't forget to leave a rating and review on iTunes!

This week's topic: Diving into some of the questions I've received recently about how training to increase your maximal strength is different from training to increase muscle size.

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.

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 plus a weekly recipe 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's guest on the Fit Dad Fitness Podcast has jam-packed so many experiences into his life that it almost doesn't sound real.

Mark Lesher is an Executive Pastor at a multi-site church in the Miami, Florida, area, he's an avid surfer and stand-up paddle-boarder, he's an NASM Certified Master Trainer, he's a father, a husband, and oh yeah, he was a member of one of the original two Navy SEAL teams. 

Mark's life is a wonderful example of what it means to constantly aim to improve and get better every day by putting yourself in situations that test your strength, both mentally and physically. In this episode, Mark and I discuss all of these things — from his military background to teaching surf lessons — and how he uses fitness and being active to inspire and motivate those around him, including his family and his staff at the church where he works.

If you want to connect with Mark, you can find him on Twitter at https://www.twitter.com/marklesher, or you can email at [email protected]. 

For 15% off incredible-fitting clothing for athletic, fit body types, go to barbellapparel.com/fitdadfitness and use the code "FITDAD" at checkout.

Sign up for a membership to The Daily Fit Dad, where for $5/month, you get access to my own personal workouts 6 days a week plus weekly recipes, at https://www.fitdadfitness.com/dailyfitdad.

Thanks for listening, please share this episode with a friend or family member, and don't forget to leave a rating and review on iTunes!

This week's topic: The benefit of inverting your goals to attack potential roadblocks head on from a positive mindset, plus, why negativity and fear have no place in health and fitness, and why thinking about tomorrow will help you today.

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.

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 plus a weekly recipe 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's podcast guest is Anthony Shefferly, a CrossFit coach, business owner, police officer and SWAT team member, and, oh yeah, he's a father of four.

Its guys like Anthony who provide such amazing examples of how to manage your time in the most effective way in order to pay attention to the things that matter most, namely your family and your own health.

During our conversation, Anthony and I discuss exactly that: time management. We also dive into his career as a law enforcement officer and the mental aspect of being "at the ready" at all times, as well as his mission to help first responders overcome the negative physical toll that their jobs can place on them with his Fit for Duty Challenge.

You can connect with Anthony on Instagram (@alphasworn_ceo) and at https://alphanutritionsystems.com.

Sign up for a membership to The Daily Fit Dad, where for $5/month, you get access to my own personal workouts 6 days a week plus weekly recipes, at https://www.fitdadfitness.com/dailyfitdad.

Thanks for listening, please share this episode with a friend or family member, and don't forget to leave a rating and review on iTunes!

This week's topic: Why using phasing is so important to keeping your body progressing towards your goals.

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.

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 plus a weekly recipe for just $5 a month. Go to https://www.fitdadfitness.com/dailyfitdad to learn more and sign up!

The newest sponsor of the Fit Dad Fitness Podcast is Tango Charlie Apparel, which offers fun and super comfortable clothing and gear while also showing that we've got gym goals as well. Tango Charlie Apparel is giving Fit Dad Fitness Podcast listeners an awesome discount on their gear — when you use the code "fitdad" at checkout, you can get 15% off your order. Visit https://www.tangocharlieapparel.com, and be sure to get yourself the "Only you can prevent dad bods" shirt, a must have for any Fit Dad.

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.