John Prather

My kids wanted to help me workout and I learned I only have one nice kid 😂😂 Thanks for the orange slice, girl 😋🍊 The rest of you get an allowance deduction for “helping” 🤣🤣

Making gym time family time is one of the best things you can do for your family 👍👍 You get all the help you need, and your kids get to watch you struggle 😁😁 win/win 🏆🏆

The joy you get as a dad when your child wants to join you in your world is unmatched. I remember getting to fly with my dad when I was a young kid. He took me to the airport and sometimes let me sit in the cockpit while he flew. It was such a great experience for me, and now that I have kids, I realize it might have been for him too.

Pro tip: When your kids show interest in your world, say yes. You’ll be glad you did.

“It's all downhill after kids,” they said. “Kiss your fitness goodbye,” they said. But they didn’t tell me about the “always adding more weight to your workout” stage 😂😂

Let’s go, fit dads! If they think we can lift it, we can lift it 💪😤🫡

😂😂 Rate this fatherhood experience: Setting your kids' expectations too high. One star ⭐️ would not recommend 😂😂

Now I’ve gotta train until I’m strong enough to press five kids above my head. I’ll be in the gym if you need me.

Step Nine: Eat protein-dense foods and don't snack during the day

Dad abs are built by doing core workouts with your kids and revealed by eating one gram of protein per pound of body weight 💪👊

Let's go! 💪💪

Be THAT dad 🫡 Get strong for what matters 💪

Send this to a dad who trains their dad muscles 🤝

The trick to getting your kids to exercise? Make sure they never realize they are exercising 😄😄💪💪

Some kids have no interest in a structured workout, and that’s okay. The solution is turning fitness into a game, a challenge, a race, or a mission. Think teamwork towards a common goal rather than a competition against you.

Push-up ball catches are one of our favorites. What are your family's favorite exercise games?

Stay strong, fit dads 💪 Your wife needs you in peak form so she can finish her book 📖 👍

We wouldn’t have it any other way 😁😁

Develop the ability to do things you’d rather not do when you’d rather not do them, and you’ll change your entire life. I'm not special. Anyone can do it.

Discipline is an oxymoron because it looks like removing freedoms and limiting yourself, when in reality, it is ultimate freedom and the ability to harness all the power you are capable of.

The challenge: for one month, decide you’ll be the person who does what you’d rather not do. If it doesn’t make your entire life better, go back to the way you were living. You will have lost nothing. But I guarantee that if you do it, your entire life—not just your fitness—will be better.

Emotional regulation is as important for parents as it is for kids. Probably even more important, since your kids are more likely to grow up to be who you are than to be who you tell them to be.

Exercise is the best form of emotional regulation I know. It balances brain chemistry, releases endorphins, and helps you avoid melting down in front of your kids.

Bonus points if your son suggests them 💪💪