Miles | Health Coach for Dads

At 28 years old I was: -30 lbs overweight -Low energy -About to be put on blood pressure meds At 31 on I'm stronger, fitter, and have better health markers than ever. Here's how I went from a FAT dad to FIT dad all by using ONE 90min/week system (and how you can do the same):

Unpopular opinion: Ground beef > steak I love me a good steak, but ground beef is easily the most versatile protein and always slaps. Best protein you can buy at the grocery store.

Walking for 20 minutes after lunch will do more for your energy, focus, and mood than another cup of coffee.

The older you get, the more losing your routine messes you up. Time moves FAST, and accelerates with each year part 35. Affairs can fall into neglect, very important to keep people and activities out of you life that mess up your flow. Never mess with my flow.

In my view food addiction is a real but somewhat rare phenomenon. And nearly everyone who claims to be a “carb addict”, is not addicted to carbs themselves but rather, to hyper processed junk food that happens to contain carbs.

My kids got me sick recently with the flu… Here’s how I was able to fully recover in less than 24 hrs (BOOKMARK this plan for the next time you’re sick): 1) Get ahead of it: The earlier you start your recovery process the quicker you’ll recover. If you notice symptoms, even…

You don’t rise to the level of your potential. You fall to the level of your programming. Most never rewire what was installed in childhood. They just live out the script.

More notifications won't solve your problems. Recharging will.

Nutrition summed up in 4 words: Eat like an adult. Avoid the sugary, processed, carb-heavy junk kids love to eat. Eat more single ingredient foods (protein, fruit, vegetables, etc) You aren’t a kid, you’re an adult. Eat like one.

When the pre workout starts kicking in on the way to the gym but you’re stuck in traffic😂😂

Do you have chronic lower back pain? If so, delaying solving it will only make it worse over time. Here's 6 Stretches that'll fix your back pain for life (less than 15 minutes a day):

Want to lose 30lbs of fat in the next 90 days? Don’t overthink it. Don’t waste time on fads. Here are 40 simple, brutally effective tips to burn fat, boost energy & actually keep it off. 💥💪 Let’s break it down 👇

Kids. Work. Your Marriage. Friends. Your home. With so many things that require your time it can feel like there’s no time for yourself. This is where the gym comes in. It’s the one place and time you can just focus on yourself. Make the gym your fortress of solitude.

You've all heard the Manosphere bros, feminist bloggers, & media midwits complain that '50% of marriages end in divorce'. Yeah, if you got married in the 1970s. But if you got married in the 2010s, over 85% of marriages lasted at least 10 years... and they're on track to have a…

Every day is a gift. Be grateful, say your prayers, and enjoy the ride.

One of the most iconic sports and cultural moments of all time. Hulk Hogan slamming Andre the Giant belongs in the Hall of Fame.

95% of being a good father is having the energy to consistently show up with patience, effort, and love. Your health determines your energy. Your energy determines how you show up. This is why taking care of your health is a non-negotiable as a dad.

Beer sucks. Possibly the most overrated drink on the planet. Always surprised by how much we’ve convinced ourselves as a society that it’s refreshing, let alone good. If I drink beer (which is rare) I’ll only have one and always feel bloated, lethargic, and gross. Remove…

Overweight / sedentary people are at a greater cancer risk than exercisers who smoke. (Look it up.) I don't recommend heavy smoking of any kind. I enjoy cigars. There's zero contradiction in living a healthy life while also engaging in a low-risk (but not zero) behavior.