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 NOVEMBER

Monday – Sleigh Bell Smash

10 Burpees
15 Kettlebell Swings
20 Goblet Squats
200m Run or Row
4 rounds

Focus: Explosive, full-body pace to kick off the week.

Tuesday – Frost Forge

8 Deadlifts (moderate-heavy)
10 Pull-Ups (or Ring Rows)
12 Push Press
15 Weighted Lunges (each leg)
4 rounds

Focus: Strength and control. Clean reps, no rushing.

Wednesday – Core Blizzard

20 Sit-Ups
15 Hanging Knee Raises
20 Russian Twists
1-Minute Plank
3 rounds

Focus: Midsection flames in December — cookie prevention protocol.

Thursday – Reindeer Engine

500m Row or 400m Run
20 Wall Balls (or Thrusters)
10 Push-Ups
15 Box Jumps
4 rounds

Focus: Keep a steady rhythm. Mental grind day.

Friday – The BroDad Holiday Beatdown

10 Man-Makers
15 Dumbbell Snatches
20 Push-Ups
25 Air Squats
AMRAP in 20 minutes

Focus: Go hard, go grateful, finish the year right.

RECIPE RECOMMENDATIONS

BroDad Winter Power Bowl

Ingredients:

1 cup roasted sweet potatoes
6 oz grilled chicken or steak
½ cup wild rice
1 handful spinach
1 tbsp olive oil or tahini
Salt + pepper

Instructions:
Roast sweet potatoes at 425°F for 20 minutes.
Assemble bowl with rice, greens, and protein.
Drizzle with olive oil or tahini, season, and enjoy.

Why it works: Warm, hearty fuel for cold days. Balanced carbs + protein + fats.

Peppermint Recovery Shake