Papa Power Hour

Hjem
Danmark
Vamdrup
Papa Power Hour

Martin | Papa of 3

I’m 44. My Garmin says 24. Find out YOUR real age ⬇️
https://papapowerhour.mvt.so/quiz

02/09/2026

Parents: here is how you can do sth for your health and fitness while on the playground with your kids.

Share with someone who’s not too shy to try this and make sure you take the fitness age quiz 🔗 link in bio.

28/08/2026

I was lucky enough to share the same weight room as the Judo national team in Germany and watch them train. It really shaped how I approach building a resilient, unbreakable core.

Now, as a normal person, you probably can’t just start throwing people over your shoulder. So we have to find ways to mimic that big range of motion and powerful pulling with your core — something Judo and other fighting sports have as a key element.

My two go-to exercises for this: toes to bar and GHD sit-ups.

Both take practice, but even as a beginner you can start slow — scale it down, do less volume, and build up step by step.

Now, there is truth to “abs are made in the kitchen” — you do need a low enough body fat percentage for the muscle to show. But these two exercises will absolutely grow your core. And once you’ve dialed in your nutrition, your abs won’t just be unshakably strong — they’ll show up next summer holiday too.

Hope this helps. You got this.

28/08/2026

Parents, in case your kids ask one day:

Any movement activates the lymphatic system in a healthy human.

If you enjoy a traditional Chinese movement practice, great — it counts.

The lymphatic system is not a secret shortcut to weight loss. Its real job is fluid balance and immune defense — moving fluid through your body to help fight off waste and infection.

Where these movement helps is simple because it’s movement! It burn calories, which makes it easier to hit a calorie deficit, which is how you actually burn stored energy aka body fat.

So whether it’s walking, dancing, swimming, or Tai Chi — your choice. Just move. It’s good for you.

26/08/2026

Set a timer for 20 minutes and complete as many rounds as you can of:
5 pull-ups1
0 push-ups
15 air squats

Your final score is the total number of full rounds plus any extra individual reps you finish before the 20-minute clock stops.

🎯 Here are some targets you can aim for
Beginner: Under 12 rounds
Intermediate: 12 to 24 rounds.
Advanced: 25+ rounds

Scaling Options
Pull-ups: Swap with ring rows, jumping pull-ups, or banded pull-ups if you cannot perform them unassisted.
Push-ups: Drop to incline push-ups or knee push-ups to keep your form strict and steady.

Give it a good shot.
You got this.

26/08/2026

Workout description:

40 sec work / 20 sec rest x 9 minutes

1️⃣ Max air squat
2️⃣ Max sit-ups
3️⃣ Max push-ups

Parents. Go all out in each minute and I promise that’s all you need to get your energy up and stress down.

25/08/2026

Parents. Let’s make sure our kids get the facts right. ⬇️

The lymphatic system is not a secret shortcut to weight loss, as claimed in this post.

It’s a network of vessels, lymph nodes and organs that helps maintain fluid balance, supports your immune system and transports certain fats from your digestive system.

And yes — movement helps lymph flow.

Muscle contractions, breathing and general movement all help move lymph through the body. But you don’t need a special “ancient Chinese movement flow” to achieve this.

Walking, squats, lunges, push-ups, burpees, running…

Basically, movement helps.

And if you enjoy traditional Chinese movement practices, great. But they’re not magic. Qigong, Tai Chi and Baduanjin are centuries-old practices combining things like movement, breathing, balance and body control.

They can absolutely be beneficial forms of exercise. But they weren’t ancient systems specifically designed to “drain your lymphatic system.” Attaching that claim to them is largely modern marketing.

So switch your brain on and this app off more often — especially when you get the feeling someone is trying to fool you.

23/08/2026

Full workout:

5 right / 5 left Hang Cleans
5 right / 5 left Push Presses
5 right / 5 left Front Squats

Weight recommendations (Mamas / Papas):

Beginner: 4–8 kg / 6–12 kg
Intermediate: 8–16 kg / 12–20 kg
Advanced: 16–20 kg / 20–24 kg

Follow .powerhour for more, and check your fitness age for free via the link in bio.

21/08/2026

Először is: hatalmas tisztelet mindenkinek, aki hajnali 4-kor felkel edzeni. Ha ez működik neked és a családodnak, csináld!

Én egyszerűen más megközelítést választottam.

Amikor először lettem apa, elolvastam Jesper Juul dán családterapeuta egyik könyvét. Munkássága nagy hatással volt arra, ahogyan Skandináviában sokan gondolkodunk a gyereknevelésről.

Az egyik legfontosabb gondolata, hogy a gyerekeknek nincs szükségük olyan szülőkre, akik folyamatosan feláldozzák magukat. Hiteles felnőttekre van szükségük, akik felelősséget vállalnak a családjukért és saját magukért is.

Ez azt is jelenti, hogy néha nyugodtan mondhatod:

„Apa most edzeni fog. Utána játszunk.”

Nem azért, mert az edzés fontosabb a gyerekeidnél.

Hanem azért, mert az önmagunkról való gondoskodás a felnőtt élet természetes része.

Persze ez nem azt jelenti, hogy munka után hazajössz, figyelmen kívül hagyod a családodat, és minden este két órára eltűnsz az edzőteremben.

Mindennek bele kell férnie az életedbe.

Nincs hajnali 4-es ébresztő.
Nincs bűntudat.
Nincs olyan érzés, hogy választanom kell aközött, hogy jó apa legyek, vagy törődjek a saját egészségemmel.

Hiszem, hogy a gyerekeink többet tanulnak abból, ha látják, hogy törődünk magunkkal, mint abból, ha azt látják, hogy folyamatosan feláldozzuk magunkat.

Szeretnéd megtudni a valódi fittségi életkorodat? Töltsd ki ingyenes Fitness Age Tesztemet a bioban található linken, és kövesd a .powerhour oldalt a családi életbe is beilleszthető, reális edzésért.

Adresse

Hjarup Byvej 9
Vamdrup
6580

Telefon

+4554551499

Internet side

https://papapowerhour.com/

Underretninger

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