Simple Method Fitness

It’s your boy, the comeback coach reporting live from whatever season Colorado decides to throw at us.

Last week, snow. This week, summer heat.

Either way, we get after it.

Young. And experienced.
New. And veteran.
Loners and social butterflies.

We sweat together. We create a different version of what life can look like.

More energy. More presence.

In turn, greater happiness when your body works for you instead of against you.

You brag about what you used to lift.

Cool.

Here’s a better question…..

Can you pass the 15-Min ‘Dad Strong’ Test today?

No barbells.
No ego.
Just real-life “dad strength.”

Here’s the test:

1. Floor Time Test

Can you get down on the floor, play with your kid for 5–10 minutes…

and get back up without groaning, grabbing furniture, or feeling wrecked?

2. Carry Test

Can you carry:
* one kid

* plus a couple grocery bags / sports bags
from the car to the house without stopping, huffing, or needing a break?

3. Stairs / Hill Test

Can you walk up a flight of stairs or a small hill
at a normal pace while talking in full sentences—
without feeling like your lungs are on fire?

That’s it.

15 minutes. No gym.

If the honest answer is no or “barely”,

what are we even doing talking about:

* six-packs
* crazy programs
* perfect macros
* advanced supplements

You don’t need “elite.”

You need dad-strong:
* strong enough to carry your kids

* mobile enough to get on the floor and play

* conditioned enough to climb stairs without sounding like you’re dying

* energetic enough to say “yes” when they ask, “Dad, will you come outside?”

“Dad Strong” isn’t:
* your bench PR
* your high school squat
* your deadlift from 10 years ago

It’s your ability to show up in this season of life—
with this body, this schedule, these responsibilities.

If this test exposed you, good.

That’s your starting line.

Here’s what fixes it:
* 3 full-body lifts per week

Squat, hinge, push, pull, carry. 30-90 mins minutes.

Garage, basement, commercial gym—doesn’t matter.
* Daily walking

Steps on calls. 10–20 minutes after dinner. Move more than the family dog.

* Protein at every meal

Stop living on snacks and sugar. Build a body that can do things.

* Bedtime with a rule

Sleep like you want to feel human, not like you’re trying to lose that privilege.

Run that for 8–12 weeks and re-take the test.

If “Dad Strong” becomes your minimum,
everything else—belly, confidence, patience, presence—starts to shift.

I’m not calling you out—I’m calling you up. 🤌🏻

There’s no time to be an unfit father 🤔
Wait did you read that right❓
I hear men say “I’m too busy to take care of myself/workout/eat clean/etc.”

And the reality is, they’re wrong.
Simple.
We do have the time.
And as fathers, we have one of strongest reasons to care.
So get off of instagram, go for a walk, eat some protein and get rid of the gut so you can see your 🍆 again.
You’ll thank yourself way sooner than you think 🫡
Now I’m going to workout because as long as the day ends in y, it’s another chance to get better 🚀