08/25/2026
Busy dads don’t need a plan that only works when the week goes perfectly.
Because eventually somebody has practice, work runs late, I only have 20 minutes, or I eat a meal that wasn’t exactly part of the plan.
That doesn’t mean my week is shot.
1. SHORTEN THE WORKOUT. 20 minutes still counts. I’d rather train short than skip because I can’t do the full workout.
2. MOVE IT — DON’T RESTART MONDAY. Miss Monday? Do the next workout when you can. The calendar doesn’t matter.
3. USE A BACKUP WORKOUT. A few big movements. Get some work in. Get back to dad life.
4. KEEP ONE BIG MEAL AS ONE BIG MEAL. Pizza, drinks, dessert, whatever — it doesn’t make the whole day or week a loss. Don’t punish it or “start over.” Make the next meal normal. If you’re naturally less hungry, eating a little lighter is fine — but don’t force compensation.
5. LOWER THE BAR — NOT TO ZERO. A short lift. A walk. Some mobility. A normal next meal. Keep the routine alive.
No punishment. No waiting until Monday. No restart required.
Consistency-ish beats perfect.
Save this for your next crazy week.
