The Fit Father Playbook: Start Here

1. Feed Your Faith

Read one chapter of Proverbs each day. Pray for your wife and kids. Choose one thing from your reading to put into practice at home, at work, or in the way you treat people.

Start with a few focused minutes. Make time in the Word a regular part of your day, and lead your family with love.

2. Build Your Strength

Strength is stewardship. Your family benefits when you’re healthy, strong, and able to join in. Put three full-body workouts on your calendar and treat them like appointments.

Start with my free Monday–Wednesday–Friday workout week. You’ll find the exercises, sets, reps, and conditioning laid out in cards you can screenshot. Train, track your work, and build consistency before adding more.

3. Fuel Your Body

Whole foods come first. Build meals around protein sources like chicken, lean beef, eggs, and Greek yogurt, alongside fruit, vegetables, and foods that fuel your training.

Make protein a priority at each meal. Keep a few simple meals you can repeat on busy days. Supplements can fill a gap when convenience matters; they support the basics.

4. Take the 30-Day Fit Father Challenge

For the next 30 days, use this daily checklist. Lift on your training days and walk on the others. Keep showing up, even when the day isn’t perfect.

• Read Scripture.
• Pray for your wife and kids.
• Prioritize protein.
• Lift or walk.
• Drink water throughout the day.
• Encourage your wife.
• Play with your kids.
• Make time for sleep.

Screenshot this checklist. Use it as a daily reminder to care for your body and invest in the people God has entrusted to you.