FIT Fatherhood HQ

🔥 Barrow County & Surrounding Areas — Are YOU ready for FLAG Football like never before?! 🏈
The NEW NFL FLAG League – S5 is here, and we’re bringing energy, competition, and FUN to the field!

💥 Come check us out at our FREE Fundamentals Training Camp starting THIS Sunday, August 17th at Collins Hill High School (Suwanee, GA)!

Your athlete will:
✅ Learn flag pulling techniques
✅ Master route running & footwork
✅ Improve passing and receiving skills
✅ Build defensive positioning & awareness
🔥 PLUS — Special Footwork & Mobility Station powered by Fit Fatherhood HQ to take your athlete’s agility, speed, and balance to the next level!

📅 Camp Dates & Times:

August 17 — 9:30 AM to 10:30 AM

August 24 — 9:00 AM to 10:00 AM

August 31 — 9:00 AM to 10:00 AM

September 14 — 9:00 AM to 10:00 AM

📍 Location:
Collins Hill High School
50 Taylor Rd, Suwanee, GA 30024

📲 Spots are LIMITED — Register now by scanning the QR code in the flyer!
💬 Tell them Coach Jelly sent you and get ready for a game-changing experience.

🏆 Don’t just play. Play S5 NFL FLAG.
FIT Fatherhood HQ

📣 Happy Father’s Day from Fit Fatherhood HQ! 💪🏿👨‍👩‍👧‍👦

Today, we celebrate the fathers who show up with purpose — not just in the gym, but in their homes, in their faith, and in the legacy they're building every day.

Our mission at Fit Fatherhood HQ is more than just muscle — it’s about mission-led masculinity. It’s about leading with strength, grace, and consistency.

💥 We train our bodies to glorify God.
💥 We discipline our minds to lead our families.
💥 We build habits today that shape generations tomorrow.

As it is written:
“The righteous who walks in his integrity—blessed are his children after him.”
— Proverbs 20:7

To every dad striving to raise strong, kind, faith-led children — we see you. We are you.

Whether it’s through pushups on vacation, showing up to practice, or tucking them in with a prayer — your impact is unmatched. Stay strong. Stay faithful. Stay consistent.

Let’s lead. Let’s lift. Let’s leave a legacy.

Happy Father’s Day.

"The strongest muscle you can train is your mind."

Taking time today to feed the brain the same way we fuel the body. Fitness isn’t just about lifting weight—it’s about lifting your life. Mental strength builds discipline, purpose, and direction.

Strong mind. Strong body. Strong legacy.

Two workouts. One mission.
Chest and arms in the gym. 3 miles on foot.
Because leadership starts with showing up—especially when no one’s watching.
Legacy isn’t luck. It’s effort, repeated daily.
"AYO!!! LET’S GOOOO!!!"

**Fit Fatherhood HQ Presents:**

Your Body During a Fast (0-24 Hours)

0–4 Hours (Fed State)
- **Primary Fuel:** Glucose from recent meal
- **Insulin:** High — moving nutrients into cells
- **Focus:** Digestion and nutrient absorption
- **Fat Burning:** Minimal

4–8 Hours (Early Fasting)
- **Primary Fuel:** Stored glycogen + residual glucose
- **Insulin:** Starting to drop
- **Fat Burning:** Slight increase
- **Hormones:** Early rise in growth hormone; hunger hormone ghrelin peaks

8–12 Hours (Fasting Adaptation)
- **Primary Fuel:** Glycogen still dominant, fat use increasing
- **Insulin:** Low
- **Fat Burning:** Ramping up
- **Hormones:** More growth hormone production
- **Autophagy:** Very early activation

12–16 Hours (Fat Burning Mode)
- **Primary Fuel:** Transitioning to fat and ketones
- **Glycogen:** Mostly depleted
- **Insulin:** Very low
- **Fat Burning:** Significantly higher
- **Autophagy:** Building momentum
- **Mental:** Notable mental clarity

16–20 Hours (Deep Fat Burn & Cellular Repair)
- **Primary Fuel:** Fat + ketones
- **Hormones:** Growth hormone peaks
- **Autophagy:** Active cellular clean-up
- **Body:** Muscle preservation and DNA repair underway

20–24 Hours (Peak Autophagy & Fat Burn)
- **Primary Fuel:** Fat and ketones
- **Autophagy:** Strong activity
- **Inflammation:** Reduced
- **Mental State:** Elevated energy and clarity
- **Insulin Sensitivity:** Enhanced post-fast

**Quick Reference Table:**

| Time | Body State Description |
|---------------|---------------------------------------------|
| 0–4 hrs | Fed state, digestion focus |
| 4–8 hrs | Glycogen fuel, early fat burn starts |
| 8–12 hrs | More fat burning, early autophagy |
| 12–16 hrs | Major fat burning, ketosis begins |
| 16–20 hrs | Deep fat burn, strong cellular repair |
| 20–24 hrs | Peak fat burn, maximum autophagy |

**Fit Fatherhood HQ Motto:**

"AYO!!! LET'S GOOOOOO!!!!"

Stay fueled by discipline. Stay driven by purpose.

I WILL ALWAYS FULLY ENDORSE INTERMITTENT FASTING!! IT REALLY WORKS

Another day, another grind on the court! 🏀 Nothing beats getting in the work while having fun and pushing the limits. This isn’t just a game—it’s cardio, competition, and consistency all in one. Staying active isn’t an option, it’s a lifestyle. Who else is putting in work today?