I used to think being in shape meant having abs sharp enough to julienne a carrot. Six percent body fat? Sure, that sounded like the golden ticket to peak health and ultimate manliness. But you know what? It turns out, just because I could see every vein in my forearm didn’t mean I’d unlocked some sort of dad superpower. If anything, it just meant I was hangry and debating whether a single blueberry counted as dessert.
Being shredded is impressive. It’s also exhausting, unsustainable (at least for me), and not necessarily healthy. But if you listen to fitness gurus, you’d think anything above single-digit body fat is a one-way ticket to Dad Bod City.
Here’s what I’ve come to realize: Health isn’t always about looking like a comic book superhero. It’s about feeling strong, having energy, being capable, and yeah, it’s about looking good—but looking good by my own standards, not some Instagram algorithm’s.
What Does Healthy Body Fat Actually Look Like?
I had to clear something up for myself early on: Six percent body fat is impressive, but it’s not a badge of health. For me, I’ve found that somewhere between 10% and 20% is where I feel strong, energetic, and not ready to sell my left kidney for a donut.
The shredded look you see on fitness influencers? It’s often achieved by extreme dieting and dehydration. Sure, I could get there, but I had to ask myself if that’s the life I wanted. And if it’s not, I’m not a failure. I’m just a guy who wants to be healthy without making celery sticks my entire personality.
The Real Goal: Strong, Capable, and Present
For me, staying in shape isn’t about hitting some arbitrary number. It’s about being a better husband, father, businessman—whatever roles I’m playing in this season of life. I want energy for my kids, strength to handle life’s demands, and endurance for that never-ending to-do list.
Life ebbs and flows. There are seasons when I can hit the gym consistently and crush every workout. And then there are seasons when my workout looks like chasing toddlers through a park or stress-eating chips while dealing with a deadline.
Giving myself grace is key. When I’m focusing on my business or family, sometimes my workouts go from my baseline workouts into maintenance mode. I’m still moving, still making progress, just at a pace that fits the season I’m in.
My Baseline
For me, my baseline is the foundation I aim for when things are running smoothly. It’s the plan I ramp up when I’m really focused on making progress and my life allows me more time.
My baseline is focused around strength training, I needed something straightforward and effective that fits my schedule. That’s why I rely on Pavel Tsatsouline’s 5×5 method—a simple, heavy-lifting routine where I stick to the basics: bench press, squats, and deadlifts. Three days a week, one lift per day, five sets of five reps. If I hit all my reps, I add a little weight the next week. It’s efficient, leaves me feeling strong, and takes just over 30 minutes.
Cardio’s part of the mix, too. I try to fit in at least one good conditioning session a week. Sometimes that’s a 30-minute Peloton ride—simple, effective, and done. Other times, I reach for my go-to conditioning workout, the Deck of Cards. It’s quick, intense, and keeps me on my toes. You can find a detailed breakdown of it here.
Ultimately, it’s about keeping things simple and staying consistent—whether it’s pushing through a 5×5 lift or knocking out a quick Deck of Cards workout. As long as I keep moving, I’m doing something right.
But life doesn’t always cooperate, and sometimes my priorities shift. Right now, for example, I’m all-in on creating and growing this newsletter. Fitness is important to me, but it’s not my top priority in this season. So, I’ve scaled back to Maintenance Mode.
Maintenance Mode
Maintenance Mode isn’t about making gains; it’s about keeping what I’ve already built so I don’t go backward. It’s a strategy I use when life gets hectic or when my focus is on other goals. Instead of trying to improve everything at once, I keep things moving forward, even if it’s at a slower pace.
Here’s the thing: Maintenance mode doesn’t mean skipping workouts altogether and calling it self-care. Being busy is real, but for me, it’s not a free pass to completely neglect my fitness. I try to exercise at least three times a week—whether that’s lifting weights, getting in some cardio, or something efficient that fits into my schedule.
If I can hit my baseline—three strength training sessions and one cardio session a week—I consider that a win. But if life throws me off track, I adjust. For example, if I can’t fit in my bench day I might just crank out 100 pushups and call it a good. The point is to maintain strength and conditioning, not necessarily to improve it.
Maintenance Mode is a tool I use to stay consistent. It’s not about perfection; it’s about keeping the wheels turning while I pour my energy into other priorities. As long as I’m showing up in some way, I’m keeping things moving forward. Even if that means doing squats while folding laundry or chasing the kids down the driveway yelling ‘Cardio!’
Stay Focused, Give Yourself Grace, Keep Moving Forward
I’m not trying to tell anyone to stop chasing their goals. For me, health and fitness should enhance my life, not consume it. When I’m focused on building my business or being a more present husband and father, I know my priorities are right where they need to be.
Some days that’s the 5×5. Other days it’s a Deck of Cards workout. And occasionally, it’s just lifting my own unrealistic expectations and putting them back down again. Whatever keeps me moving.
So, I stay focused on what matters most right now. I keep moving forward. And when it’s time to shift gears and pour more energy into fitness, I will.
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