11 Ways to work on your Dad Bod

As a stay-at-home dad, with an online business based on health and fitness, I know the pressures of trying to fit in exercise, and maintain a fit and healthy appearance.

This December I turn 41, and I feel that that is a pivotal moment. I am almost halfway through my life and in full dad mode! It is officially ok for me to now go in public in speedos and not give a damn.

People see me as a Personal Trainer and think it must be easy for me to get motivated, eat ‘clean’ all the time, and be happy to take photos with my shirt off.

It’s not. It is not at all.

There are days I just can’t get that 5am session in.

There are nights when I can’t be bothered cooking and just have to slum it.


I am in the trenches with you fellas. Here are 11 ways I find most effective to stay lean year-round, (I have averaged 5%BF for the past two years), and are especially useful when you are struggling to hold yourself together!

1. Minimize or better yet, Eliminate alcohol

  • It is empty calories, and lots of it.
  • Alcohol converts testosterone to oestrogen – it makes you un-manlike.
  • It makes you feel worse the next day, regardless of how “piss-fit” you are.

    Now if it is entering Christmas season so I know it is going to be difficult to hold off for many. So get up the next morning and try to rehydrate, eat some good food, and minimize how often you need to mix it up at the family gatherings. Do you need to drink at every Xmas party this year? Maybe pick 1 or 2 and go dry the others.

2. Reduce simple sugars and carbohydrates.

  • You don’t need carbs to “fuel your exercise performance to help you lose weight.” You have stored glycogen up to about 2,000 calories, you won’t use that much in a session, you don’t need to ‘refuel your muscles’, if you are overweight at all, you have stored fuel, use it.

3. Eat Protein

  • About 1-5 grams of protein per kilogram of bodyweight is enough for 90% of the population.
  • EAT your protein, DON’T drink it. You do not need protein shakes. Eat food.

4. Eat broccoli every day.

  • Your mum was right, eat your greens.
  • If you don’t eat broccoli every day don’t bother asking for supplement advice.
  • It reduces the risk of obesity, diabetes, heart disease, and overall mortality. It can also promote a healthy complexion and hair, increased energy, and overall lower weight. It is a cruciferous vegetable, cruciferous vegetables have been associated with a lower risk of cancer; particularly lung and colon cancer.
  • Eat your broccoli.

5. Fast.

  1. Breakfast is not the most important meal of the day.
  2. YOU DO NOT increase your metabolism by eating every two hours.
  • Eat when you are hungry,
  • Let yourself go hungry for periods
  • Condense your meals to within an 8 hour window and not eat for the other 16 hours in the day.

6. If you do gym DO NOT do BRO splits.

  • No chest day, no arm day, no leg day.
  • Break your session up into full body sessions every day. Split your 10-20 sets that you would normally do in one body-part-specific-annihilating session into 3-4 sets on that part every day.
  • It works. It is constant stimulation of your full body, it is less stressful to your body, and will leverage you more muscle growth, faster!

7. Cardio. Do it.

  • Cardio is the new dirty word in Fitness, everyone is all about HIIT this and HIIT that, and yes HIIT is fantastic. But, you also need to stimulate your aerobic system, de-stress, and let your body recover. Low grade cardio, where you keep your heart rate at a specific level, will provide all the afore-mentioned benefits and then some.
  • Go for a walk with your wife, take your kids in the pram, YOU will feel the difference. Cardio does not mean pounding the pavement gasping for breath.


  • Get a heart rate monitor
  • 180
  • Minus your age
  • This is your target heart rate
  • Stick to it for 30-60 minutes a few times a week, or what-ever you have time for.

8. Do HIIT – High Intensity Interval Training

  • Get a heart rate monitor
  • 180
  • Minus your age
  • This is your target heart rate
  • Stick to it for 30-60 minutes a few times a week, or what-ever you have time for.

9. Just move.

  • Every day aim to do something, a little bit, a walk, a run, some crawling, some weights
  • You don’t need rest days.
  • 10. Get to the ground and crawl.

    • When you get to the ground everything changes, it’s harder, your brain is more stimulated, your ‘core’ is more engaged, it works everything from hands to feet.

    11. Here is the basics of a 4-year nutrition and health science degree with exams included.

    1. Eat well,
    2. Be well,
    3. Live well,
    4. Move well,
    • Hot chips versus salad?
    • Sitting on the couch versus going for a walk?
    • Alcohol versus mineral water?
    • Going to bed early vs staying up late and watching reels on your phone?

    Start this weekend and do your best. If you want help, I have a few ways I can help;

    You can download my Primal Physicality guide here: https://blog.primalthenics.com/primal-physicality-guide

    You can read more riveting blogs here: https://blog.primalthenics.com/

    You can join my PrimalThenics online training program here: https://primalthenics.com/admin/sign-up

    You can enquire about my PrimalThenics Training studio by clicking on the studio button on my website: https://primalthenics.com/

    You can email me here and we can have a chat and see if something else works for you: