FS Athletics

I help Dads Get Abs, Get Strong, Increase Testosterone & Improve Gut Health Online Health and Strength Coach

Operating as usual


๐™๐™๐™š # 1 ๐™†๐™š๐™ฎ ๐™๐™ค ๐˜ฟ๐™ง๐™ž๐™ซ๐™š ๐™๐™–๐™ฉ ๐™‡๐™ค๐™จ๐™จ ๐™๐™ค๐™ง ๐˜ฟ๐™–๐™™๐™จ

One of the biggest fallacies that dads fall prey to is that MORE IS BETTER.

Longer Training Sessions.

Harder cardio workouts.

Extreme dietary restriction.

If itโ€™s hard to do it must be better for you.


If itโ€™s too hard you will burn out and quit.

You can only โ€œwill powerโ€ yourself to extreme workouts and diets before you get discourages and throw in the towel.

Starting small and being consistent with the right actions is the key to success.

Many dads ask me โ€œFranz, whatโ€™s the best workout I should follow?โ€

And my answer is โ€œthe one you will actually follow.โ€

So remember that you donโ€™t need to devote hours a day to exercise, cardio or extreme lifestyle practices.

Start small. Be consistent.

You will win!

What daily habit can you start today that you commit to 100%?


LEAN DADS Find The Time To Do This!


๐™’๐™š๐™ž๐™œ๐™๐™ฉ ๐™‡๐™ค๐™จ๐™จ ๐™๐™š๐™ข๐™ž๐™ฃ๐™™๐™š๐™ง๐™จ ๐™๐™ค๐™ง ๐˜ฟ๐™–๐™™๐™จ.

Dads, letโ€™s keep it real.

It can be very daunting to even think about going on a diet.

As a Strength / Nutrition Coach for 27 years, I can tell you that weight loss doesnโ€™t have to be brutal, extreme and painful.

Hereโ€™s 5 weight loss reminders I think all of you need to embrace:

1. You donโ€™t have to give up al of the food you enjoy.
2. Losing 1 pound per week is awesome progress.
3. Keep Nutrition simple and prepare meals that are easy.
4. Your Metabolism works just fine.
5. Feeling Great is more important that a number on the scale.

Stay the course my dudes.

You have what it takes to lose belly fat, get lean and feel and look amazing!

If you want a kick ass supportive community of like minded Dads, join my LEAN DAD Facebook Group.

LINK is in my Bio.


In all my years of coaching dads, the most destructive habits I see happen on the weekends.

Itโ€™s frustrating to see Dads crush their and during that week, only to self sabotage the weekends and let one bad meal turn into 3 days.

One of the main principles I teach in my LEAN DAD ROADMAP coaching program is to play the long game and realize one high calorie meal is never going to destroy your fat loss progress.

However, if you let that one โ˜๏ธ meal turn into a weekend of debaucheryโ€ฆ. that patterns repeatedly done will derail your progress.

Be a PRO by getting right back on track after your event or celebration.

This way you can enjoy the food and drinks you love if you have the discipline to act in alignment with your higher goals and identity!

Always Get Back On Track!

Do you struggle with dominating your weekend?

If so, I will send you a VIDEO I just filmed on my 3 Tips to Dominate Your Weekends to Ensure you continue to Lose Fat.

Put a in the comments and Iโ€™ll send you the Link.


Is Calorie Cycling Better For Fat Loss?


Should Dads Over 40 Track Calories?


Are you waiting for the PERFECT TIME to get started ?


The High Intensity CARDIO FAT LOSS MYTH.


Are You Hungry At The end Of The Day?

These tips will help, especially if youโ€™re trying to lose weight.

Photos from FS Athletics's post 06/25/2022

Family Friday!!

Summer time. Beach time. Family time!!

So grateful for my wife and kids โ€ฆ. And the bun in the oven โค๏ธ


The 5 Steps to Becoming a Lean Dad.

Simple, repeatable habits and behaviors are the key to weight management and losing body fat.

Extreme approaches may work in the short termโ€ฆ

But they are not sustainable long term.

The faster the weight comes offโ€ฆ usually the quicker weight gain.

Here are my 5 foundational steps. Skip one of these and the wheels ๐Ÿ›ž fall off the Bus ๐ŸšŒ

Which one do you struggle with ?


If Youโ€™re a Dad Struggling To Lose Weight, Are You Guilty of This?


The Power of One โ˜๏ธ

How Dads Can Lose Weight and Keep it Off Forever!


What Really is a Perfect Diet?


Cranky Shoulders? Try this!


Unpopular Fact On Why Dads Struggle With Weightloss.


3 Strategies To Eliminate Hunger While Dieting.


Do You Have The F*CK IT Attitude When You Donโ€™t See Results?


Allow Me To Formally Introduce Myself.


The Over 40 Minimalist Workout Part 2.

# fatloss


Why โ€œGo Hard or Go Homeโ€ is Idiotic.


The WORST ADVICE a Trainer Can Give a Father.


The Number One Mindset Shift for Fat Loss Success.


LESS is MORE When It Comes To Exercise.



The โ€œIโ€™m Not Motivatedโ€ Training Plan.


Breaking Down The 3 Essential Movements For Dads.


The 3 Keys To Not Gaining Weight on Vacation.



Dads, Do You Prioritize Money Over Your Health?


Why Every Dad Needs To Apply The 3 Bucket ๐Ÿชฃ Rule To His Life.


The One โ˜๏ธ Thing Causing You to Binge Eat!


The Busy Dad Monday Workout.

As a busy dad you need 3 things to make a training program effective:

1) A solid LEG exercise that matches your unique structure.

2) A Pushing exercise that you can safely load.

3) A Pulling exercise that allows you to fully engage your lat and upper back muscles.

I call it LPPโ€ผ๏ธ

โœ… Leg
โœ… Push
โœ… Pull

Ensuring you have all 3 in each training session will guarantee you a ride to the land of Strength, Power, Mobility and Capacity!!

You down with LPP?

Yeah you know me โ€ฆ

Ok many of you wonโ€™t get the reference ๐Ÿ˜‚

Save this routine and more importantly do it!


A daily reminder for Dads!!

Stay focused and stay in alignment with your most important health and fitness goals!!

Which one do you think you can improve the most ?


Dads, are you making this crucial FAT LOSS MISTAKE?


Best Fat Loss Approach for each Body Type.


5 Terrible Diet Mistakes.


Found this on Facebook and thought it was genius!!


Why do you let people who donโ€™t matter impact your behavior, your goal, you proactive nature and your LIFE?

Screw what others say.

Go for it despite what you think people will comment or talk s**t about.

Own your day! Own your life!!


My Most Recommended Strength Tool for Dads Over 40.


If Dads knew this one tweak, Dad Bods would not exist!


VLOG. My training session today โ€ฆ fun video format โ€ฆ at least I think so ๐Ÿ˜œ


The Over 40 Investment You Must Make.


My # 1 Tip to Stop Nutrition ๐Ÿ›‘ Self Sabotage.


How To Design Your Perfect Strength Training Plan


The Over 40 Fat Loss Blueprint.


How To Get Your First Chin Up!

Photos from FS Athletics's post 01/28/2022

5 ๐™ƒ๐™–๐™—๐™ž๐™ฉ๐™จ ๐™๐™๐™–๐™ฉ ๐™ฌ๐™ž๐™ก๐™ก ๐™ƒ๐™š๐™ก๐™ฅ ๐™”๐™ค๐™ช ๐™’๐™ž๐™ฃ ๐™๐™๐™š ๐™’๐™š๐™š๐™ ๐™š๐™ฃ๐™™ ๐™’๐™๐™š๐™ฃ ๐™Š๐™ฃ ๐˜ผ ๐™๐™–๐™ฉ ๐™‡๐™ค๐™จ๐™จ ๐™‹๐™ง๐™ค๐™œ๐™ง๐™–๐™ข.

When I reflect on what causes people to not see results when on a fat loss program I would say this:

They do not win their weekends.

What does that mean?

It means eating out too much. Too much alcohol and drunk food.

Not enough movement. Poor sleep and not enough emphasis on recovery.

Comment below if you agree or I missed one ๐Ÿ˜€


๐™Ž๐™ž๐™ญ ๐™๐™–๐™ฉ ๐™‡๐™ค๐™จ๐™จ ๐™ˆ๐™ž๐™จ๐™ฉ๐™–๐™ ๐™š๐™จ.

Here are some of the most common fat loss mistakes I see people make.

Donโ€™t let these mistakes keep you from becoming the strongest, leanest and heaviest version of yourself.

Get a Plan. Be Consistent. Have a schedule.

And get someone to hold you accountable.

You got this!!


We all need to roll more !

As we age we stop playing and moving on the floor. This is problematic for so many reasons.

Performing consistent rolling can have a positive impact on your health and movement capacity.

Rolling on the ground :

โœ… Keeps you connected to your entire body.

โœ… heightens your awareness of your body in space.

โœ… Challenges your vestibular system so it remains tolerant of movement in all direction.

โœ… If you donโ€™t experience vestibular changes, your vestibular system becomes dormant and that leads to more accidents and potential falls.

โœ… Minimizes inhibition and increases arousal in order to handle perceived threat more gracefully.

โœ… Is playful and fun ๐Ÿคฉ

Do you consistently practice rolling ?

Why or why not ?


Make Your Fitness Easier! Try This โ˜๏ธ


๐™ˆ๐™ค๐™ฃ๐™™๐™–๐™ฎ ๐™ž๐™จ ๐™–๐™—๐™ค๐™ช๐™ฉ ๐™ˆ๐™ค๐™ข๐™š๐™ฃ๐™ฉ๐™ช๐™ข.

I have always felt that way about Mondays.

If you can get your Monday off to a good productive start with your and duties, the chances for a successful week are multiplied.

For this post I really want to emphasize your health and the habits associated with improved health, fat loss and overall feeling like a lean athletic beast.

Getting off a great start on Monday doesnโ€™t need to be overwhelming or over the top. Try these 5 Critically Essential Habits on Mondays:

1. Water before Coffee.
2. Get 8 to 10K steps and get outside.
3. Get Up every hour and move at least 60 seconds (jumping jacks, push ups, marching in place, skipping)
4. Protein Rich Breakfast.
5. 10-20 Min Strength Workout (Squats, DL, Pushing , Pulling, Carrying).

Good Monday habits could help you turn Tuesday, Wednesday and every day into a similar victorious day.

Of course you could do a ton of other things as well to focus on wellness and positive habitsโ€ฆthe ones I mentioned are very doable and sustainable.

If you are overwhelmed and cannot seem to get โ€œunstuckโ€, you might need a couple of thingsโ€ฆ.those being:

1. Coaching from a coach with a proven track record of success (thatโ€™s me).
2. A Roadmap that lays out a Nutrition and Training Plan is simple steps. This Roadmap must be and
3. Support from a like minded community of Men going through the same thing.
4. Accountability to keep you moving forward, especially when you feel like quitting.

I am looking for 5 Men that are sick and tired of being sick and tired and READY to take control of their health and fitness once and for all.

If you are coachable, ready to take action and willing to put in the work, you might be a good candidate for my 90 Day Lean Dad Roadmap Coaching Program.

To learn more about my program, DM โ€œLEANโ€ and I will send you the details.

Videos (show all)

LEAN DADS Find The Time To Do This!#leandad #fitover40 #fitover50 #leandadroadmap #mensfatloss #menshealth #mensfitness ...
Is Calorie Cycling Better For Fat Loss? #caloriedeficit #caloriecylcling #mensweightloss #mensfatloss #mensfitness #fitd...
Should Dads Over 40 Track Calories?#mensweightloss #mensfatloss #leandadroadmap #fitdad #fitover40 #fitover50 #mensfitne...
Are you waiting for the PERFECT TIME to get started ?#fitover40 #fitdad #dads #instadad #fatloss #weightloss #weightloss...
The High Intensity CARDIO FAT LOSS MYTH. #highintensitycardio #fatloss #weightloss #mensfitness #fitdad #fitmom #fitness...
Are You Hungry At The end Of The Day?These tips will help, especially if youโ€™re trying to lose weight. #fatloss #weightl...
The 5 Steps to Becoming a Lean Dad. Simple, repeatable habits and behaviors are the key to weight management and losing ...
If Youโ€™re a Dad Struggling To Lose Weight, Are You Guilty of This? #fitover40 #fitdad #fitover50 #fatloss #weightloss #m...
The Power of One โ˜๏ธ How Dads Can Lose Weight and Keep it Off Forever!#weightloss #fatloss #caloriedeficit #leandadroadma...
What Really is a Perfect Diet? #nutrition #perfectdiet #fatloss #weightloss #fitdad #fitover40 #fitover50 #menshealth #m...
Cranky Shoulders? Try this! #shoulderrehab #shouldermobility #fitdad #fitover40 #fitover50 #mensfitness #menshealth #lea...
The One โ˜๏ธ Thing Causing You to Binge Eat! #fitdad #fitover40 #dad #leandadroadmap #caloriedeficit #fatloss #weightloss ...




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