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This week, I chat with father, husband, author, and health coach Sid Garza-Hillman. Sid goes by the moniker "the Small Step Advocate," a methodology for changing habits, which we discuss in detail during our conversation as it relates to parenting and how we view our true selves.

An avid ultra-distance runner, Sid believes that no matter the goal you're aiming for or the habit you wish to establish, true, sustainable change happens when you take small sustainable steps relative to your own journey rather than comparing yourself to others.

Check out Sid's books, as they are well worth the read, visit his website for more information, and listen to his podcast, the Approaching the Natural Podcast. 

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.

Go to https://www.fitdadfitness.com/brainfm to sign up for Brain.fm's amazing AI-enhanced music service that helps you focus, relax, and sleep, and get 5 free sessions.

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!

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Fit Dad Fitness Blog by Michael Ashford - 6d ago

This month’s Featured Fit Dad is Neal, who first found fitness as a way to help manage the stress of being a foster parent and then eventually an adoptive parent to his two sons.

Now, Neal is on a health and fitness journey that provides his family with an example of what a health and active lifestyle looks like, and what it means to sacrifice for the things you’ve made a priority in your life.

Here is Neal’s story:

When did you first get into fitness?

I suffered from a chronic kidney disease as a child, which kept me sidelined from most sports. However, music became my “sport,” and I was darn good at it! I loved marching band (band geeks unite!), and that started my love for watching football and enjoying the energy of the game. When I turned 34, we became foster parents to our twin boys, and the emotional drain was almost more than we could handle. I decided to take up running, as it seemed to be something I could do on my own without anyone needing my time or attention. I quickly fell in love with running and began researching programs, shoes, clothing, etc. I even began to run in 5Ks, 10Ks, and half marathons. After a couple years of a hiatus, I returned to a regular fitness routine on Sept. 3, 2018.

What activities do you do to keep fit and active?

II am working with an online trainer, who has me lifting five days per week as I look to build muscle and strength. Both of my boys are playing football and basketball, so playing around with them is also a key part of what keeps me active. Living in DC, we have some of the most amazing hiking trails and bike paths in the country, so you’ll regularly find us out and about on our bikes or just taking a family walk.

What is your favorite fitness memory or achievement?

Without a doubt my favorite achievement was becoming a Certified Group Fitness Instructor and joining the instruction team for a fantastic boot camp-style fitness program. The training was grueling, the hours were long, my body was tired, but when they conferred on me the title and the red pants that went with the uniform… it was truly my proudest moment.

A close second would have to be winning my age group for the biggest 5K race in Southeast Texas. I was in the 36-39 age group at the time and came in at just over 21 minutes. Getting that “gold” medal placed around my neck was an amazing feeling!

What is your favorite workout?

That’s a tough one. Although I’ve always hated anything to do with legs (I have chicken legs), seeing the recent growth in my quads and hamstrings is making me almost look forward to Wednesdays. I dare say my legs might be morphing into turkey legs at this point!

In what ways do you hope to influence your children through fitness?

Raising sons is quite a challenge. Make that twins, and you really have projects on your hands (two preteens at the same time is just hysterical)! One of my sons has severe behavior issues, and the other son has Crohn’s disease. Additionally, as adopted kids, they both struggle with their identity. I want them to see me making fitness part of my regular routine even though I’m faced with long work hours, temptations with food (oh, ice cream, how I love you!), and just making ends meet financially. Hopefully they’ll see me have some measure of success in this area and be able to draw strength from that.

What words of encouragement would you have for other dads out there who want to be healthy and fit?

Community is everything. I believe that we were not created to do life alone. My biggest tip would be to avoid the trap of feeling isolated and alone. As men and fathers, we are warriors, and there is power when we link arms and fight battles together. Find other dads out there who are on the same road as you and learn to gain strength from one another.

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The 100th episode of the Fit Dad Fitness Podcast welcomes a man whose fitness journey I relate to quite well .... although not quite on the same scale.

Ryan Hall is one of the greatest American distance runners ever. He's the American half marathon record holder and represented the United States in two Olympics in the marathon (2008 and 2012). And after he retired from a 20-year career as a professional runner, he found a new home in the gym with weight lifting.

As a former distance runner myself, it was a cool to connect with Ryan and hear his version of his transition from distance runner to gym rat and the physical changes he experienced that were very similar to my own.

Ryan has also recently published his book, Run The Mile You're In, which details his career and the lessons he learned in following God's will for his life. (Check it out on Amazon: https://www.amazon.com/Run-Mile-Youre-Finding-Every/dp/0310354374).

Ryan and I discuss everything from his running career, to lifting weights, to writing his book, to becoming a father when he and his wife, Sara, adopted their four daughters.

This is a special episode, and it's one I think you'll truly enjoy.

And since this is the 100th long-form episode of the show, I'm holding a giveaway! If you leave a review of the show on iTunes and email it to me at michael@fitdadfitness.com by the end of the day on Friday, May 10, 2019, you'll be entered to win a prize package of a box of Flapjacked Mighty Muffins, an item from Barbell Apparel worth up to $50, and a month of free access to The Daily Fit Dad (https://www.fitdadfitness.com/dailyfitdad). If you've already left a review of the show, email me and let me know and you'll be entered.

Thank you so much for listening! Here's to the next 100 episodes!

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With May being Mental Health Month, today's episode of the Fit Dad Fitness Podcast is perfect timing.

My guest this week is Bobby Barzi, the founder of apparel company, Fodada (https://www.fodada.com). Bobby and I met at the Dad 2.0 Summit in San Antonio earlier this year, and I was thrilled with his recently launched mission of trying to steer the message about mental health in a positive direction. Much like we discuss working on our physical fitness with pride, Bobby believes we should do the same with our mental fitness.

Bobby and I discuss the overarching mission of Fodada in supporting fathers and families, and we dive deep into Bobby's Mental Fitness Five (https://www.fodada.com/mental-fitness).

Please share this episode as much as possible to help Bobby on his mission to helps dads discuss mental fitness in a positive, uplifting way. And support the cause by grabbing your own "Noggin" T-shirt: https://www.fodada.com/shop-tees/peace-p55p3-tht2l-mjbs9

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.

Go to https://www.fitdadfitness.com/brainfm to sign up for Brain.fm's amazing AI-enhanced music service that helps you focus, relax, and sleep, and get 5 free sessions.

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!

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On this episode of the Fit Dad Fitness Podcast, I welcome sports chiropractor Dr. Sebastian Gonzales to the show to discuss an issue many dads face: low back pain.

From picking up our kids to leaning over changing tables to sitting at work or in the car for hours each day, back pain plagues many men — not just fathers — and far too often, the recommendation is to avoid any movement that forces the hips into a lever or hinge action with weight.

Dr. Gonzales and I discuss why this isn't necessarily the right thing to do. Instead, we advocate using a prescriptive programming routine to progressively create better movement patterns and strengthen the posterior chain muscles to help men overcome back pain and get them back to squatting, deadlifting, and many other movements once feared by those with back pain.

Grab one of the 10 free Low Back Mini Guides when you use the code "Fitdad10" at https://www.p2sportscare.com/product/low-back-mini-guide/

Check out Sebastian's book: I Will Beat Back Pain.

Apply for the 28-Day Shape Up for Summer Challenge that Cam from Fight The Dad Bod and I are holding at https://forms.gle/EXetF5eZizJAJnJZ9. You must apply by 5 p.m. Mountain Time on Friday, April 26, 2019. Winners will be announced April 29, with the Challenge starting on May 1, 2019.

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.

Check out great workout gear from Barbell Apparel, and get 15% off your order when you use the code "fitdad" at https://barbellapparel.com/fitdadfitness.

Download my free eBook, 14 Fit Rules for Fit Dads, on my website at https://www.fitdadfitness.com/14-fit-rules-for-fit-dads.

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!

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Efren Pelayo from The Dad Lift is back on the Fit Dad Fitness Podcast for another chat, and this time, he and I share our experiences and insights on how we manage the chaos of fatherhood enough to work on ourselves and our own health and fitness. This is a fun episode, as it always is with Efren. Great dude, and a great chat. Enjoy!

Go to https://www.healthiq.com/fitdad to get a free quote on life insurance specifically geared towards people who live fit, active, and healthy lifestyles.

Download my free eBook, 14 Fit Rules for Fit Dads, on my website at https://www.fitdadfitness.com/14-fit-rules-for-fit-dads.

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!

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My guest this week has a bio that reads like a lifetime bucket list.

Andy McDermott played collegiate soccer at Northwestern University where he earned All-Big Ten honors three times, and then went on to play professional soccer in the USL. After his pro soccer days, Andy joined a tactical unit of the Phoenix (Arizona) Police Department before he landed a roll in the movie "Everything Must Go" with Will Ferrell.

That helped spawn an acting and modeling career as well as a place as a fitness influencer, where he was in magazines like Muscle and Fitness and Men's Fitness and also was the cover model for the video game Call of Duty: Black Ops 3.

Whew!

Now, Andy is in the corporate world helping launch a soccer-focused startup in the San Francisco Bay Area, and just for good measure, he's part of a group working to start a new USL professional soccer franchise. And he's a father of four kids.

Honestly, my interview with Andy came about because I was simply curious to hear more about his life and the experiences he's packed in, all while being a family man and paying attention to his health and fitness. Enjoy!

Download my free eBook, 14 Fit Rules for Fit Dads, on my website at https://www.fitdadfitness.com/14-fit-rules-for-fit-dads.

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!

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Fit Dad Fitness Blog by Michael Ashford - 1M ago

This month’s Featured Fit Dad is Jason, who is a great example that even when injuries or unforeseen circumstances arise that throw you off your fitness game, you can still make progress towards your goals.

Jason lost 80 pounds despite a year-long battle back from a wrist injury in his mid 20s, and now, he stronger than ever and setting an amazing example for his 3-year-old daughter. Once Jason established the right habits, bouncing back became second nature.

Here is Jason’s story:

When did you first get into fitness?

I was raised water skiing so I've always been active.  Weightlifting specifically I got into in my early to mid 20's. I tore cartridge in my right wrist when I was 26, which took a year to recover from. During that time, all working out stopped and I did Weight Watchers with my wife at the time. I went from 225 lbs to 145 lbs purely on dieting (bought a Weight Watchers cook book and calculated my own points online). Around age 28, I got back into weight lifting and have been on that path to this day.

What activities do you do to keep fit and active?

I work out five days a week, and the workouts are around 1.5-2.5 hours each. Think five-day split that is all weight training and calisthenics. I will also go out and ride my bike a bit when it is warmer out (the little child cart adds quite a bit of weight). I don't really do "cardio" sessions. I try to keep my heart rate up with shorter breaks between sets. I should do more cardio lol.

What is your favorite fitness memory or achievement?

Favorite fitness memory is probably finishing my first Spartan Race.  Greatest achievement would be maintaining my five-day split for 60 weeks straight without missing a day. December 26, 2016 to February 26, 2018. The following week I gave myself my first semi-rest week for a long time. That dedication of never missing a day for over a year is my most proud fitness achievement.

What is your favorite workout?

My favorite workout is probably back day. Core comes in at a close second. My current routine is: Mon: Chest/Triceps, Tuesday: Back, Wednesday: Legs, Thursday: Core, Friday: Shoulders/Forearms

In what ways do you hope to influence your children through fitness?

I hope my daughter and I build a strong bond related to being active and working out together, and having a fitness oriented lifestyle in general. She is very interested in gymnastics and soccer which I am very excited about! I want her to see me set goals and achieve them them through hard work, consistency in practicing and determination so she understands that she can do the same for herself as well.

What words of encouragement would you have for other dads out there who want to be healthy and fit?

Strive to make your workout part of your daily/weekly routine. Once the workout is a part of your routine, maintaining it becomes second nature, and missing a workout feels weird. You also don't need a gym or tons of expensive equipment to get a full-body workout. The diet is the hardest part but is easier when you diet with a spouse or girlfriend. You can achieve anything you want for yourself if you honestly dedicate time to it and work towards a goal.

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This week's episode is a special one for me. I've talked before about how much I love college football ... specifically my alma mater, Kansas State.

This week, I welcome to the podcast former K-State star linebacker and 10-year NFL veteran Ben Leber. Leber finished his career at Kansas State as one of the school's greatest linebackers, finishing as an All-American and the school's fifth all-time leading tackler. He played on some of K-State's greatest teams under legendary head coach Bill Snyder, including the 1998 team that came within an eyelash of playing for the national title.

Once he entered the NFL in 2002 as the 71st overall pick in the NFL Draft to the (then) San Diego Chargers, Leber had a chance to play with and share the field with some of the titans of the game, including Junior Seau and Brett Favre.

In our conversation, Ben and I discuss his rise to his decade-long NFL career from a small town in South Dakota, and his life post-football as a college football analyst for Fox. He's succeeded at every stop he's made thanks to being willing to learn from others who came before him and a "win from within" mentality.

You can connect with Ben on his website (www.benleber.com) and on Instagram (@benleberofficial) or Twitter (@nacholeber).

I am excited that Brain.fm is the newest partner of the Fit Dad Fitness. 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!

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Danny Burde was planning on a life-long career in law enforcement. He knew all of the dangers and risks involved, including the scrutiny of the job in today's politically charged climate, and yet, he was focused solely on being the best officer he could be.

But as he got further and further into his career, warning signs started to appear, serving as signals to Danny that his time as a police officer might be short-lived. Eventually, he could not ignore them, especially when panic attacks started to flare up during work.

For the sake of his health, both mentally and physically, Danny left law enforcement, and turned to a familiar outlet: fitness. And through fitness, Danny has flourished, with a unique outlook on health and fitness from his background in kinesiology and psychology.

This week on the Fit Dad Fitness Podcast, Danny shares his transition from law enforcement to CrossFit coach and personal trainer, as well as the mental side of fitness, his outlook on fatherhood, and his experience launching his brand, Iron Crew Athletics. Danny hosts the Iron Crew Athletics podcast, which is quite entertaining.

Be sure to connect with Danny on Instagram and LinkedIn, and enjoy this episode!

Support the Fit Dad Fitness Podcast by taking a look at two awesome partners, Barbell Apparel and EveryWell.

Barbell Apparel is by far the best clothing to fit the body you've worked so hard to achieve. Visit https://www.barbellapparel.com/fitdadfitness and use the code "FITDAD" at checkout for 15% off your order.

With EverlyWell, they make at-home lab tests super simple and easy. With more than 30 test kits to choose from — like food sensitivity, testosterone, and sleep and stress tests — you can gain a clearer picture of your total health with EverlyWell. And now, you can save 15% off any kit when you use the code "FITDAD" at checkout at www.everlywell.com.

Please leave a rating and review of the Fit Dad Fitness Podcast, and share this episode with a friend! Thank you for all of your support!

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