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FDF #004: Fundamental 1 - Move Daily

exercise fit daddy fundamentals move daily Jan 31, 2023

It's great to be with you today for this edition of Fit Daddy Fundamentals newsletter!

Today we're gonna talk about Fit Daddy Fundamental number 1: Move Daily.

So a lot of times you hear…

Oh, you need to work out, you know, three times a week.

Oh, you gotta work out five times per week.

Oh, you can just work out one time a week, you know, be super efficient

Or you know, you gotta follow this special schedule to maximize your recovery, maximize your hypertrophy, and blah, blah, blah.

Look, none of that's actually wrong.

In fact, it's all kind of right.

But as dads, the number one thing we have to overcome is what I like to call the Energetic Barrier.

When we're younger, it's no problem to get up off the couch and go play basketball or go to the gym or go for a run or go do whatever it is that you want or need to do.

Now that we’re dads though, we no longer have that luxury.

In the face of that fact, you've got to move daily to overcome that energetic barrier, to create momentum in your life.

That’s what happens when you move every single day.

Now, I'm not talking about, you know, killer workouts, marathons, or an Iron man every day… none of that.

I'm just talking about your moving your body consistently.


Every. Single. Day.

Make it a ritual, a simple practice that creates this Move Daily habit in your life.

The reason this works is that it creates maintains momentum.

It activates your biochemistry.

And the coolest thing about moving every day is that it actually doesn't take that much movement for you to feel, and see, and enjoy the benefits.

And the key part is when you commit, when you have a daily non-negotiable to move.

It can be simple, it can be five minutes, but when you commit to that daily non-negotiable, your consistency is going to skyrocket!

Here’s how it works: when you say, I'm gonna work out three times a week or five times a week, you and I both know something comes up.

Then you say…

I'll do it tomorrow.

Oh, I didn't have time.

Oh, I don't feel like it.

Oh, you know, maybe I need to rest a little.

And what happens is that three times a week turns into two times a week, and then one time a week, and then you're back where you started... doing nothing.

But when you commit to seven days per week, every single day, you remove the friction, you remove the debating, you remove the negotiations with your worst self.

And even if you miss a day, something comes up, you miss a day or you miss a day or two, you're still at five days a week.

You're still moving towards the number of minutes per week that the science and doctors recommend that you get.

Most importantly you're keeping your mind on it. The Move Daily habit is about Mindshare, too.

Think about it: if you do something every day, you're reminded about it that much more frequently.

For you, Move Daily could be a walk, it could be a body weight workout, it could be shooting hoops, it could be going for a run, it could be going for a hike, it could be going to the gym, and it can be just a few minutes.

The key thing is to choose something super simple. Something you don't have to think about. Something that - no matter where you are, what you're doing, how you feel - you can automatically and habitually complete it.

That's the key part of the Move Daily Fundamental. This daily exercise is not necessarily the only thing that you're doing to do as far as working out.

We'll talk about lifting weights. We'll talk about playing with your kids. We'll talk about stretching. We'll talk about other movement practices.

But the Move Daily practice is really about that every day little habit that has a huge amount of leverage over the rest of your life.

So what are you going to do to move daily?

You are obviously more than welcome to use the FitDaddy365 Daily Kickstarter (I've used it for 1,000+ days in a row). Here's a link to that. But you don't have to do the Daily Kickstarter. I highly recommend it, but you don't have to.

Why don't you go for a walk every day? Why don't you do one hundred squats? Why don't you do five pushups? Or why don't you do five rounds of 5 burpees?

It really doesn't matter what you do, as long as you can do it any time, anywhere, no matter what.

As long as you don't have to think about, and you can't negotiate your way out of it, it will become habitual. And over time, with each passing day, it will become harder not to do it than it will be to do it.

And when you Move Daily, you lay the foundation, you set the stage for for the rest of the Fundamentals to transform the rest of your life.


Your Coach,




P.S. Whenever you're ready, there are 2 ways I can help you:



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