Be a man of action. Be a man of gratitude. This week's podcast guest has a profound perspective on what those words mean. As a police officer and SWAT team member, Efren Pelayo knows that taking action can be the difference between life and death, and that because of this, he is grateful for every day that he gets to spend with his family. Efren also runs the website, TheDadLift.com, so this fit dad has taken it a step further in showing other dads how to take action when it comes to their health and fitness.

You won't regret listening to this episode of the Fit Dad Fitness Podcast. Efren drops so many truths in this episode, and he also details the most intense situation he's been a part of as a SWAT team member. He'll absolutely be a repeat guest on the show.

Check out Efren's work at TheDadLift.com. Share this episode with friends and family, and please leave a review and rating. Be sure to check out all things Fit Dad at FitDadFitness.com.

This week's podcast guest, Sean Lowe, may best be known for starring on the reality TV show, The Bachelor. But I sought him out for a very different reason.

Sean and I attended Kansas State University at about the same time, though in very different capacities. Sean was a member of the football team, including the 2003 team that upset No. 1-ranked Oklahoma, 35-7, in the Big 12 Championship Game. I wanted Sean's insight into how his training has changed since he graduated from the world of Division-1 athletics.

Most guys aren't former D-1 athletes, but the idea is still the same. As we age, the way we train changes, too. But age doesn't have to mean we can't have a fit, healthy body. Sean offers his approach to fitness and nutrition compared to his K-State days, and also gives us just a little detail on his life post-Bachelor and on becoming a fit dad in the process.

If you enjoy the Fit Dad Fitness podcast, please subscribe and leave a review and rating. Check out FitDadFitness.com for tons of great content, including the blog, workouts, and the Featured Fit Dad of the Month.

Today's episode is a short solo run. I went live on Facebook and Instagram with this message, which is a recap of a blog I recently posted on my site at FitDadFitness.com/blog.

The mindset with how we approach our health and fitness will determine whether or not we merely chase results - which are fleeting - or we create a lifestyle for ourselves that sets us up for the long run.

One of the biggest myths in the health and fitness world is the myth of "toning up," or being able to "spot check" and target fat loss. Many men want to lose weight around their midsection, and seek out exercise programs to target fat loss there.

As this week's podcast guest, Ben Boudro, and I discuss, fat loss and toning up requires a much more holistic approach to your fitness, one that factors in sleep, food, water and exercise. Ben is a wildly successful personal trainer at one of Michigan's top fitness studios. He's a high-energy guy, a fit dad of course, and a former D-I college athlete who really knows his stuff.

This episode of the Fit Dad Fitness Podcast is sponsored by HealthIQ, life insurance for people with a high health IQ. Get a free quote today at healthiq.com/fitdad and see if what kind of coverage you can get!

For more information on Ben Boudro's 21-day online fitness challenge, visit benboudro.com

As fathers, how do we get our kids interested in fitness and exercise? With so many sedentary activities at our childrens' fingertips - TV, video games, iPads, phones - how do we as Fit Dads encourage our kids to do what their bodies were made to do - move?

We make exercise fun, of course! That's the approach this week's podcast guest, Sean Garner, uses with his young clients. Sean runs the Little Anatomy program at high-end Miami fitness club, Anatomy at 1220. Sean is a regular Men's Health magazine contributor and a "body architect," as they call it at Anatomy at 1220. Using kids' natural desire to play, run around, and generally be whirlwinds of energy, Sean's Little Anatomy program is getting kids fit and healthy, and they're having a blast.

In this episode, I talk to Sean about how with get kids active, how to motivate them, and at what age dads should start getting their children involved in exercise. The answer might surprise you.

If you like this episode of the Fit Dad Fitness Podcast, please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).

When I started Fit Dad Fitness two years ago, Stephone Allen was one of the first fit dads on Instagram that I followed. His energy, excitement and enthusiasm for working out and being fit was exactly the kind of message that resonated with me. So much so that Stephone was one of my first Featured Fit Dads back in March 2016.

What's been interesting is that in the time since I've connected with Stephone, he's gone from working out like a bodybuilder to CrossFit. And that's what brings us to today's episode. I wanted to dive into what this transition was like for Stephone, why he did it, and what he thinks about the CrossFit world now that he is fully immersed in it. Stephone is a great guy, and I love this episode!

If you liked this episode of the Fit Dad Fitness Podcast, please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).

Back in June around the time of Father's Day, I was tagged on Instagram by the Dads Into Living Fit account to answer some questions about fatherhood in a one-minute video. It was a fun video to do, but I there was so much more I wanted to say to answer all the questions in way more than a minute.

In this episode, I answer all seven questions that the Dads Into Living Fit  account asked with far greater detail. An answer:

• What is my proudest moment as a dad?
• What was my expectation of fatherhood?
• What is my fondest memory of fatherhood?
• What is my most shocking moment as a dad?
• What have I found the hardest about being a dad?
• How have my relationships with my friends changed since becoming a father?
• How do I cope with the stress of parenthood?

If you liked this episode of the Fit Dad Fitness Podcast, please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).

In this episode, we take a step back from talking specifically about fitness, as this week's interview is with Jon Clarke with 2Gees clothing. Jon has recently launched his clothing line, 2Gees, which features what Jon calls "dad and lad" styles. Every item with 2Gees can be purchased in adult and kids sizes, meaning dad and son can rock the same style. It's a pretty cool concept, and the clothing is really well done. And we do get into some fitness talk towards the end as well.

But even more than the clothing, I wanted to tell the story behind 2Gees, as I believe it is an important one for dads to hear. Jon started 2Gees after his father passed away, and much of Jon's efforts go towards honoring the memory of his father and helping those in need.

I hope you enjoy this episode of the Fit Dad Fitness Podcast. Please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).

If you follow me on social media at all, I often post pictures of the food I eat, but what I don't talk a lot about is the fact that for nearly five years now, I've been gluten free. I made the decision for health reasons, which I explain in this episode of the Fit Dad Fitness podcast.

The bottom line is this: If eating a certain way makes you feel better and meets your nutritional needs based on your exercise regiment and caloric expenditure, then I say go for it. Gluten free, vegan, vegetarian, paleo, whatever it may be. My philosophy regarding food is simple: Eat real food. Going gluten free has, by extension, forced me to do this, and I eat better and healthier as a result.

I hope you enjoy this episode of the Fit Dad Fitness Podcast. Please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).

Almost a decade ago, Vinnie Saunders was literally run over while out on a jog with a friend, and he was left clinging to life while his friend lost his. The fact that he can move at all is a miracle, let alone the fact that he’s performing CrossFit workouts and doing leg day twice a week.

This week's podcast episode is all about Vinnie’s perspective and perseverance through hard times. His positive outlook on life makes me want to be a better man in every sense of the phrase.

Please share this episode with a someone who could use the motivation. If you enjoy the Fit Dad Fitness Podcast, please subscribe, and leave a rating and a review. Follow everything Fit Dad Fitness related online at FitDadFitness.com, and on Facebook (facebook.com/fitdadfitnesspage), Instagram (instagram.com/fitdadfitness), and Twitter (twitter.com/fitdadfitness).