Fitness for Busy Dads

By Thomas Hardy

106 pages

Note pages

Graphs and exercise outlines

Tom presents a simple and effective program geared towards dads with busy schedules to build a healthier lifestyle ultimately.

"Being a dad isn't easy, said Tom, a father of two young boys and an Active Guard Reserve (AGR) soldier. "You're busy all

• Language: English
• Publisher: Tactical 16 Publishing
• Release date: Mar 4, 2023
• ISBN: 9781088008065

Thomas Hardy

Thomas Hardy was born in 1840 in Dorchester, Dorset. He enrolled as a student in King’s College, London, but never felt at ease there, seeing himself as socially inferior. This preoccupation with society, particularly the declining rural society, featured heavily in Hardy’s novels, with many of his stories set in the fictional county of Wessex. Since his death in 1928, Hardy has been recognised as a significant poet, influencing The Movement poets in the 1950s and 1960s.

Book preview

Fitness for Busy Dads

FITNESS FOR BUSY DADS

THOMAS HARDY

Tactical 16 Publishing

FITNESS FOR BUSY DADS

Copyright © 2023 by Thomas Hardy

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means (including photocopying, recording, or other electronic or mechanical methods), without the prior written permission of the publisher, except in the case of brief quotations in a book review and certain other noncommercial uses permitted by copyright law.

First Edition

The author of this book does not dispense medical advice or prescribe the use of any technique, either directly or indirectly, as a form of treatment for physical, emotional, or medical problems without the advice of a physician. The author’s intent is only to offer information of a general nature to assist on your journey toward emotional, physical, and spiritual well-being. In the event you use any of the information in this book, it is by your own choice, as the author and publisher of this book can assume no responsibility for your actions.

Cover photo by Merianne Y. Riestra of MerianneR Photography

Published by Tactical 16 Publishing

Colorado Springs, Colorado

www.Tactical16.com

CONTENTS

Acknowledgments

Foreword

1. Mindset

2. Gym Etiquette

3. Weight Lifting

4. Cardio

5. Putting it all Together

6. Nutrition

7. Fitness Myths and Words of Caution

Epilogue

Update on Noah

About the Author

About the Publisher

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

–The Man in the Arena, Theodore Roosevelt

ACKNOWLEDGMENTS

During COVID, I was essentially a stay-at-home dad with an autistic child while keeping up with household chores, working from home, working through a master’s program, and trying to pursue my fitness goals. I was absolutely stressed. Every day was hectic. Every day started very early in the morning and did not end until late in the evening.

My mental health was in a very fragile state. I do not know how I got through some of those days. Reflecting on this era made me realize that 1) Being a stay-at-home parent with a special needs child is extremely difficult, and 2) I am a much better father because of that experience.

I had been debating on writing a blog or starting a website that would combine my COVID-era experiences and fitness endeavors. While in Texas taking an instructor course, I finally started to write my thoughts in a Word document. Little by little, section by section, I had about 50 pages. My blog post was slowly turning into a book. I wrote on the weekends, on leave (Army vacation), and on days off until I had a product that I could submit for publishing. You know the saying, It takes a village to raise a child? The same could be said for publishing.

This book would be rambling thoughts on a Word document without the help of my editor, Jessica. She turned incoherent nonsense into a presentable book. Editing is a lengthy process that can take weeks to go through; her patience (especially with my grammar) has been instrumental. In layman's terms, she turned my chicken shit into chicken salad.

Thank you to Chris Schafer from Tactical 16 Publishing. You took a chance on a new author with a product your company has not published before. You have my deepest gratitude.

Additionally, I would like to thank the entire Tactical 16 team. Publishing a book that requires many moving pieces to perform their duties to turn out a successful book. Without your consistent support, this book would not exist.

I would like to thank my wife, Sarah, for her continued support throughout the entire duration of writing this book. From when I first conceived the idea of writing a book to actual publishing, her continued encouragement and reassurance have been invaluable.

Finally, I want to thank my boys, Hudson and Noah. One, our time together during COVID was the inspiration for this book. Two, you both are my motivation for working hard every day.

To my wife, Sarah: Without you, there is no me.

To my kids, Hudson and Noah: You can do anything you want in this world.

FOREWORD

Being a dad is not easy. I get it, and I’m right there with you. Between a career, the kids (and their endless activities), chores, and fixing up the house (or the car, or the lawn, or a scraped knee… the list goes on), time is rarely on your side. What dad has the time to work out, meal prep, and be fit while living up to personal, familial, and societal expectations about being a good father?

Social media fitness influencers make it seem so easy. Just follow this program and eat right, then BOOM, you’ll have the body of your dreams. But, in the words of Lee Corso, Not so fast, my friend.

Don’t you get tired of unrelatable advice from rarely credentialed influencers? Don’t you want fitness advice from a real-life dad? (Not that moms can’t get some valuable takeaways, but this book is geared towards the dad's struggle.)

I wrote this book because I am just like you—someone who knows the struggles of balancing a career while being a husband and a father. I realized early on that most exercise routines simply did not fit my type of life. So, when I started searching for a relatable book, a single-source publication, and not articles upon articles of shifty Internet advice, you know what I found? A whole lot of nothing.

I had a eureka moment back in 2020 (more on this later) that landed me on this dad-tailored workout style. I have personally tested this program that I am about to recommend to you. I am living proof that it works. I currently serve in the U.S. Army Reserve,