Glad you're here.
Another week, another opportunity to prove that you can indeed assemble that toy without the instructions.
You’ve got it all under control—except, of course, when your kid asks you how Wi-Fi works.
But fear not, super dad, this week’s newsletter is here to support you in your quest to one of the greatest ever.
Let’s do this.
Fit Body: Drop and give me 50.
The couch is cozy, sweets are well, sweet, and “I’ll start tomorrow” is just too easy to say.
Let’s face it: at any given moment, there are dozens of better options, making anyone's fitness journey challenging.
But here’s the Sebastian Janikowski of it all—improving one's fitness level doesn’t have to be as hard.
It doesn't require fancy gear or hours in the gym.
Improving your fitness only requires showing up consistently, in the comfort of your own home.
And one of the best ways to show up every day?
Push-ups.
Why push-ups?
Because pull-ups are worse.
Oh, and push-ups are the definition of simplicity.
And simplicity works.
No fancy equipment, no complicated moves, just you and gravity doing a little dance.
Push-ups force you to get down and show up.
Push-ups remove barriers to training.
They don't allow for excuses.
Why 50?
I don't know.
It seemed like a good idea at the time.
Truth is, a couple years ago I decided I would do 50 push-ups a day until I turned 50.
Over 84,000 push-ups later (and more than 1.5 years out from turning 50), I'm still dropping and giving at least 50, every day.
Fact is, there’s an ocean of advice out there—wearables, kettlebells, HIIT, concoctions to drink, serums to put on your skin, you name it.
In the waves of available information, it's easy to get lost in the options, give up and begin to doom scroll and eat Doritos.
Each of us can keep researching and planning, or we can get on the floor and knock out a few, inching ever closer to that daily goal.
Getting Started 🔥
Start with an achievable goal: If 50 feels intimidating, start with 20 and build up. If 50 is too low, double it. The value here is mastering the art of showing up.
Pick a consistent time: Whether it’s in the morning, at lunch, or before bed, find a time that works and stick to it.
Modify if necessary: If traditional push-ups are tough, start with wall or incline push-ups. The key is building the habit, not perfecting the form.
Track your progress: Use a calendar or app to mark off each day you complete your push-ups. It’s a great motivator!
Make it fun: Challenge your kids, spouse, or a friend. Turning it into a game makes it easier to stick with it.
Calm Mind: Morning Routine
If your morning routine feels more like a chaotic sprint through an episode of American Gladiator than a peaceful, zen-like ritual, you’re not alone.
We’ve all been there.
The alarm rings.
You hit snooze.
Then, another snooze.
At some point, you come to the realization that if you don’t get out of bed in the next few minutes, you’ll be late.
So, you leap up like an (old) athlete in a sprint..
The shower? An express option—more like “splash and go.”
A couple minutes later and you're out the door, wondering why you keep putting yourself in this position and promise to do better.
But you don't.
You might think you have a random, scattered series of events that occur before you get out the door, but I’m here to tell you—you have a system.
It’s just not a very good one.
And systems are what guide our days.
James Clear writes: "You do not rise to the level of your goals. You fall to the level of your systems."
Your goal may be something like getting up early, working out, journaling, meditating, preparing a healthy meal, etc.
But your system is *^#%.
Any system built on hasty decisions, last-minute chaos, with the belief that somehow, you’ll maximize your potential is at best extremely flawed.
But if we can acknowledge the systems that already exist in our mornings, we can begin to build better ones.
A morning routine doesn’t have to be some pristine, “rise and shine” affair straight out of a meditation app commercial.
It just needs to be intentional and consistent.
It’s about taking control of your time, even if you start with something as simple as resisting the urge to hit snooze.
Getting Started 🔥
1. Set a wake-up time that doesn't involve the snooze: If you wake up late and start your day by feeling rushed, you’re setting yourself up for failure.
2. Automate the non-essentials: Pack your lunch the night before. Lay out your clothes. Put your kids’ shoes together. Whatever you can do the night before, do it, because that's when a good morning is built.
3. Incorporate an easy win: Do something that sets a good tone for the day. Whether it’s a journal entry or simply making your bed—create a small win to build momentum. This small win can snowball into bigger wins later on.
4. Get moving – even if it's just a little: Exercise in the morning doesn’t have to mean a long workout. A walk, some stretches, or even a 5-minute body weight workout will give you a sense of accomplishment before the day even begins. 50 push-ups, anyone?
5. Be flexible, not perfect: Don’t get bogged down by the idea of a “perfect” morning routine. Life will throw curveballs (and sometimes, forkballs, screwballs, and slurves). Just get back on track as best as you can, and remember: even a bad system is better than no system at all.
House Full of Love: Game Night
My first roll of the night: random numbers.
Second roll, nothing.
Third roll, nothing.
The confidence I had after choosing our family game for the night (Yahtzee!, simple, classic, and full of dice-rolling excitement) had been dampened.
My youngest rolled next, and after shaking the dice like a professional, he announced, “I’m going for a Yahtzee!”
His roll?
A full 5-of-a-kind in the first round.
Fast forward an 20 minutes later, and the competition was fierce.
My middle kept yelling “Yahtzee!” at the top of her lungs for any combination of three or more matching numbers.
My wife? She was sitting there quietly, strategizing as she scored on every turn, always keeping an eye on the upper section, securing points in ways I hadn’t even noticed.
My oldest? Working diligently to apply the laws of physics to guarantee maximum scoring through spilling the dice just right.
Meanwhile, I was getting stuck with low scores and blank spots in my scorecard.
My grand plans of winning the championship?
Out the window.
In the end, though, despite the broken dreams of being a Yahtzee champion, the evening was a blast.
We laughed and spent time together, enjoying the simple joy of rolling dice and being present with each other.
It was the kind of joy you can only get from those you love.
Getting Started 🔥
1. Have a Weekly 'Picker': Variety is the spice of life—and game night! Let a family member choose a game each week. Giving the kids a chance to choose helps keep things fun and gives them something to look forward to.
2. Choose Snacks That Are Easy (But Fun): Game night and snacks go together like dice and rolling. Let the kids help pick out the snacks. Pro tip: Don’t go for anything too messy (unless you enjoy cleaning up afterward). Think of it as fuel for the night’s shenanigans.
3. Keep the Games Moving: Yahtzee can be fast-paced, but other games can drag on. If a game is taking longer than expected, add a layer of fun. Tell a dad joke. That always works.
4. Embrace the Chaos: Things will get loud. People will argue about the rules, someone might get frustrated, and a few tantrums may happen. That’s just part of the charm of family game night. Roll with it. The laughter, the jokes, and the moments of “accidental cheating” are all part of the fun. Don’t sweat the small stuff.
5. Make It a Tradition: Game night doesn’t have to be a one-off event. Make it a regular part of your routine. Choose a night that works for everyone—whether it’s Friday after dinner or Saturday afternoon—and keep it consistent. The more you stick to it, the more your family will look forward to it, and the stronger the bond will grow.
Bad (good) Dad Joke of the Week
I told my wife she was drawing her eyebrows too high.
She looked surprised.
Cheers,
Will