FITNESS

"For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come."

-1 Timothy 4:8

Strong in Body. Anchored in Faith.

Life doesn’t slow down when you’re a dad.

Between work, kids, and family, it’s easy to let your health slide. But here’s the truth: a strong dad is a better dad. Fitness isn’t about chasing abs or flexing for the mirror — it’s about stewardship.

Your body is a temple, and keeping it strong equips you to serve your family and live out your calling.

WOD for September

Monday – Kickoff Grind

10 Kettlebell Swings
15 Box Step-Ups (each leg)
20 Sit-Ups
200m Sprint
4 rounds

Focus: Football season is here. Start the week the way you'd start a game — full speed, no hesitation.

Tuesday – Iron Core

15 Hanging Knee Raises
20 Bicycle Crunches
30 Mountain Climbers
1-Minute Side Plank (each side)
3 rounds

Focus: A tired core breaks down your form everywhere else. Keep it braced.

Wednesday – Back to Basics

10 Deadlifts
10 Push-Ups
10 Air Squats
10 Burpees
5 rounds

Focus: No gimmicks this week. Just the fundamentals, done well.

Thursday – Engine Day

400m Run
12 Kettlebell Cleans
10 Wall Balls
4 rounds

Focus: Build the engine that gets you through a long week, not just a long workout.

Friday – The Fourth Quarter

5 Burpees
10 Dumbbell Thrusters
15 Sit-Ups
20 Air Squats
AMRAP in 20 Minutes

Focus: Games are won in the fourth quarter. Finish this week like it matters — because it does.

RECIPE RECOMMENDATIONS

The BroDad Harvest Bowl

Ingredients

6 oz grilled chicken thigh
1 cup roasted sweet potato
½ cup black beans
½ cup sautéed kale
¼ avocado
Squeeze of lime
Pinch of cinnamon on the sweet potato

Instructions

Roast sweet potato cubes at 425°F for 20-25 minutes.
Grill chicken until fully cooked and slice.
Warm the black beans and sauté the kale.
Layer sweet potato, beans, kale, and chicken.
Top with avocado and a squeeze of lime.

Why it Works

Sweet potato brings slow-burning carbs perfect for cooler weather, while the chicken and beans keep protein high for recovery and muscle maintenance.

BroDad Pumpkin Protein Smoothie

Ingredients

1 scoop vanilla protein
½ cup pumpkin puree
½ banana
1 cup unsweetened almond milk
Dash of cinnamon and nutmeg
Ice

Instructions

Blend until smooth.

Why it Works

Pumpkin brings fiber and vitamin A along with a fall flavor that actually makes a protein shake something you look forward to.

MONTHLY CHALLENGE

The September Consistency Challenge

For the next 30 days:

Complete 4 workouts every week
Drink at least 100 oz of water every day
Read one chapter of Proverbs each morning
Pray for your wife, kids, and family every day
Put your phone away during dinner
Get outside with your family once every weekend

Remember: Consistency beats intensity.

BRODAD FAMILY CHALLENGE

This month, intentionally create one memory every week.

Ideas:

Pumpkin patch trip
Friday night football game
Backyard campfire
Family bike ride before it gets dark
Apple picking
Sunday afternoon walk

Your kids won't remember every toy.

They'll remember that Dad showed up.

SCRIPTURE OF THE MONTH

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize... I do not run like someone running aimlessly."

— 1 Corinthians 9:24, 26 (NIV)

BRODAD ENCOURAGEMENT

Summer's over. The routines are back.

School's in full swing.
Fall sports have started.
Work is picking back up.

This is exactly the season where fitness quietly slides down the list. Practices, homework, and late nights start eating the time you used to give your training.

Don't let it happen.

Train your body.
Strengthen your faith.
Love your family.
Serve your church.
Build a September you're proud of before you get to October.

Strong dads build strong families.

“I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
— 1 Corinthians 9:27 (ESV)