Barbell Shrugged - How to Be a Diesel Dad w/ Anders Varner, Doug Larson, Travis Mash, and Dr. Andy Galpin - Barbell Shrugged #521

Episode Date: November 16, 2020

Diesel Dad Class 1 registration is open now through Sunday, November 22nd. Time is running out, all the dads are gonna get jacked, and training starts Monday November 23rd.   In this Episode of Barbell Shrugged:   How to be strong lean and athletic without sacrificing family, fitness, or fatherhood What has changed in our training since being dads. Increasing frequency with less load to maintain muscle. Nutrition and body composition with less training hours. The importance of living an active life. Diesel Dad Class 1 registration is open now through Sunday, November 22nd. Time is running out, all the dads are gonna get jacked, and training starts Monday November 23rd.   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Inside Tracker: insidetracker.com/earlyaccess to be the first to hear about InsideTracker’s BEST DEAL of the year    Fittogether - Fitness ONLY Social Media App   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

Shrug family, this week the Diesel Dad is live. I'm sure you have seen me on Instagram waking up super early in the morning, getting my Diesel Dad 100 morning routine in. All the workouts that I've been posting have been super time efficient, effective strength training as far as when I have some time and I've got 40 to 60 minutes to actually get a good strength training workout in. Most of my training has been in the hypertrophy phase for the past, call it six, seven months in doing our EMOM aesthetics program. And then the days where

I just don't have a ton of time and a ton of energy, and I don't want to think too much about it. I've been following a density strength training template, which is really just about getting it in, getting it done, just set it up on a bar. And it's so cool because this new stage of life for me and becoming a dad has led me from going from about 190 pounds on the day my daughter was born to 205 pounds about six months later. And then realizing I got fat and out of shape and not aligning my fitness goals with who I want to be professionally, personally, or just as a dad and being overweight and gross sucked at 205. So I cut weight down to 190 like I always do and felt good. But it was just kind of like I cut weight just to cut weight. I hadn't really stabilized anything. I hadn't created long-term

habits. I hadn't restructured who I was as an athlete or as a coach. Um, and that resulted in the next six months of me going back up to 201 pounds, basically erasing all of the fat loss and just stable training that I had done to get to 190. When I created the Diesel Dad, it was because I needed to find some sort of like superhero to aspire to be. When I played CrossFit, it was like I always wanted to be the most badass CrossFitter. And I did all these things that the best crossfitter in the world would do so i could perform my best but in becoming a dad i didn't really know who or what that was or why i was training um so i looked out and all i saw was a bunch of dad bod bs that just never suited me i never wanted to feel like I was a victim of anything. And all that messaging was so pathetic. And I would just never, ever align myself with messaging like that. Like,

oh, I hope you can lose weight. It was never me. I'm an athlete and I own my life and I own my decisions. And I didn't want to do that. I wanted to be a diesel dad. I wanted to create a superhero that mattered to me, that lived its life with purpose. And when it trained, that superhero was strong. They were lean. They were athletic. They made good decisions. They ate with purpose.

And that's who I needed to be. I'm currently at about 189 pounds, which is the lightest I've been since five years ago, the last time I stepped on the regionals floor for CrossFit. And it's all because I just, I made a commitment to living the life of the diesel dad, which is really just the best iteration of how I can live, eat, train, and be a dad

and a good husband all at the same time. And most importantly, we've put this together and all these training methodologies into a singular program so that dads have a place to have some bro time, train with other dads that like strength, that enjoy lifting weights, and in general are making a very conscious effort to be great in every aspect of their life, whether it's being a husband, being a dad, running a great business, being great at your job, and also being great at lifting weights, even though we don't have as much time as we once did to sit in the gym for 90 minutes and have bro time foam rolling sessions for 45 minutes for no reason. Um, the diesel dad is live. I'm so fired up about this. Just this is,

it hasn't been nine months in, in the works to launch this. Um, it's been nine months of me establishing healthy habits, um, and, and being open and transparent about some of the struggles of just trying to find the time and the energy to actually train and do the thing that I love, but having to restructure it around this current setup of life. I'm super passionate about this. I think that so many dads fall into this trap where it's either all in or all out. And we're creating a way for strength athletes and people that love lifting weights and love taking ownership of their life, have the ability to structure training and nutrition that aligns with who they are. And really, really fired up about it. So if you're interested, get over to barbellshrug.com,

barbellshrug.com forward slash diesel dad, D-I-E-S-E-L-D-A-D. This is the first class that we're going to be running. So registration is open Monday through Sunday of this week. So that is Monday, November 16th through November 22nd. It's a seven-day open cart window. You can get over there to barbellstruck.com forward slash diesel dad. Get registered. Training starts on Monday the 23rd

and we'll be shutting down registration until class two, which is really exciting. BarbellStrug.com forward slash Diesel Dad. We're going to do commercials at the break and we're talking about being the Jack Dad today on the show. Enjoy, friends. Welcome to Barbell Strug. I'm Anders Varner, Doug Larson, Coach Travis Smash.

Today on Barbell Strug, we're talking about getting old. Not really, not really like just old. But how do you stay in the game? How do you keep doing strength training and resetting goals, having short-term goals, long-term goals, motivation, all of it to keep going? Because I'm sitting here in my garage right now and first off coming off injury is the longest streak of not touching a barbell I've ever had in my whole life well since I was 13 four whole weeks of no back squats which is like an eternity in my life and I missed it a lot I missed it a lot I realized in that four weeks that I am like I have to have weights in my life. But it's also got me thinking a ton about just what strength training actually means to me,

seeing as I'm not 25 years old and going to lift on big stages anymore and really pushing the limits. But it still is like this core thing to my happiness. And I'm so excited to be back to lifting weights. But I really just want to spend the next hour talking about like what strength training means to us and how we throughout the years and all the stages of life have been able to keep this core concept of just picking weights up and back squatting and all the different ways that it's taken shape.

And what does it mean now that we're dads, now that we've got businesses and so many other things fighting for our time and energy. What does strength training actually mean to you as we realize we have to do this thing for the rest of our lives because it's literally just like ingrained in ourselves? I'm going to kick this over to Travis first. Like, Travis, you've been in this game longer than anybody. Like, what's training like for you? And how old are you right now? I'm 47.

47. So you got a solid 10 years on us. I mean, like 37 is so much different than 27. I'd imagine 47 is, again, that much different. Yeah, you're right. I think once you're in your 40s like it's a it's a year-to-year thing i mean like at 40 to 42 i was still pretty strong i mean i did powerlifting i totaled uh 18 15 raw you know even in my 40s but then you know

it just really things change with kids and so so you're constantly reevaluating. You know, when I had one child, it was still easy to work out. Now, you know, I have four. It's a whole different ballgame. And so, you know, as our goals increase. You know they make condoms. You can just pull out. I know.

My wife and I have discussed that very thing. But, like, it just gets hard. I just lose my mind, and it just happens. Now I have a kid another one yeah i know how did this happen oh yeah i remember it was awesome but yeah i blacked out yeah so you know really just it just with the busy schedule i am right now like you know i have intentions to still compete in powerlifting i still love it but like i'm now debating is it feasible because if I'm trying to go to the gym at least five times a week and I'm trying to get in there and be super – you can't just go if you're competing.

You have to go there with intent. And so that becomes the real issue. So right now I'm just reevaluating do I really have it in me to be able to go five times a week with true intent and if not it's going to be okay because you know fitness becomes the priority like like you know living a long time you know i have this you know i have a one-year-old daughter and uh you know so that changed everything so even though i still want to be strong like fitness has to be the priority because i want to you know when she's you know, I want to be able to go to daddy-daughter dances. She probably won't hang out with me at 15.

But I just want to be able to be alert. Dad's the strongest man in the world. She's going to be walking around with you like, come at me, boys. Look at this old man I'm bringing around with me. He's got traps up in his ears. I'm sure like you, I want to walk my wife or my daughter down the aisle when she gets married. That's my main goal. Live and not just live, but to be alert and physically active when she's married.

If I do that, I'm good. Did that change a lot more in your life when you had a daughter? I only have a daughter, so I don't really uh i don't really know what like having a boy would be like but it changed more when you had a daughter when a brand yeah i knew it you know i have an older daughter who's 20 and then you know i i know i'm going to be you know feeling good when she gets married and then but you know when i have a one-year-old daughter it changed everything it's like man can am i going to be alert enough to to walk my one-year-old daughter to change everything it's like man can am i going to be alert enough to to walk my one-year-old down the aisle and like feel good look good that's important to me and

i'll tell you what probably you know magnolia is my biggest like motivation right now is to yeah to be around for her as long as i can yeah you know over the last 10 years or so like with with longevity in mind like what what tangible changes have you made to your training oh definitely like adding cardio like you know now i've been doing at least three times a week i mean we have a echelon which is kind of like the what's it the peloton it kind of like that we have your online network so you know doing that at least three times a week really if i have to skip anything i would skip weights before i would skip that because i feel like you know as you guys saw when we were

doing the mountain biking we were trying to like it was it was getting to me and so you know that was a big eye-opener for me so then i when i got home i started doing way more cardiovascular because you know that i feel like i've lifted weights enough to where that could probably i could probably stop lifting and still be stronger than anybody yeah when i'm 80 so like cardiovascular i have the most work yeah to do you said a word in there about intent and i think that that is just i think that that word itself is the thing that people end up fighting the most and not wanting to come to present day who you are and what's the most important thing in your life, which should be the intent behind your training. It's really easy to get stuck in that. Doug, do you remember when we interviewed Paul Cech and he laid out the four stages of life of like from zero to 14, 15.

You're kind of like basically until you hit puberty, you're basically just a baby. Everything that you say, the software in your body and the way that you think is all about in this. My mom is telling me to do this. I have to go do this. They said I need to do this. And like the entire perception of your life is somebody telling you what to do to

keep you coloring in the lines and then all of a sudden you hit puberty and you enter into this warrior phase where you've got all the good juju going in your body you're starting to develop some masculinity and and like be able to go what in the old old days would have been like fight and go to war and be a part of the hunting culture and tribes or whatever it is that we developed through. But inside that, you end up picking your thing. Like you were powerlifting. I was CrossFit. Weightlifting.

Like it could be anything, but you find this widget and you go, well, I have to stand out in the crowd and I have to go be the best at something. And this is it. And for us three, it was lifting weights. And it could be anything, but you try as hard as you possibly can for the next 15 years to be so good at that thing that you separate yourself and you become, you know, symbolically like the head of your hunting tribe or whatever it is. We open gyms. We go into business. We do all these like super kind of aggressive things to push ourselves to the top. And then one day, this is where my life changed when Paul Cech was talking was he goes then you enter into the kingdom where you realize that all those things

from the warrior phase are going to come to an end or you're going to just get completely broken because you're still fighting a bunch of young people and instead of continuing the fight you now are in a phase in which you're trying to actually kind of like push other people away you you've understood the importance of like push other people away you you've understood the importance of small groups the importance of family and being around people that you really love and you do things like leave san diego and move to apex north carolina where you have a house that's double the size of the tiny townhouse that you lived in where there's a yard and the neighborhood and like you're in this supportive community and you kind of like distance yourself and as paul was telling me this

i was like in the middle of moving i was like dude you are like you are way too spot on right now and and then we kind of get to a stage later in life and i'm assuming this comes more when kids leave the house you have a lot more time to yourself and you're like kind of like looking back where you enter this wisdom phase where all you want to do is like kind of like teach the younger generation that's coming up like here's what's coming be prepared for this do be aware of it you don't need to fight yesterday's self because today's self is most important and and how you go about living for the rest of your life, just being aware of who you are and what's. When he said that it like radically shifted my life, uh, in that I had never thought about it, but I was like the most cliche version of what,

of that hero's journey that he was talking about, uh, in, in the progression of life. Um, and my training has been a million percent aligned with everything that he talked about. I remember hearing him talk about that, moving from the warrior phase to the king phase. I was already one or two kids deep, and I wasn't competing in MMA anymore. I remember him saying all that, and I was like, I think you're totally right. But in my head, emotionally, I was like, but I don I don't want to I know you actually said that on the show you're like like a professional athlete all the time and fight MMA yeah that's like what my emotional monkey brain like wants to do the silverback gorilla in me is like no I want to go fight

people yeah but the logical more more intelligent wiser part of me is like, that phase is over, dude. You have kids now. You have multiple businesses. You need to go work and make money to support people. So Adelaide is almost two and a half years old. And I never, like the first year, I didn't really change much because she was just like at the house more. And I didn't really have any huge time constraints against training. But dude, when quarantine hit and all of a sudden that kind of flexible 60 to 90 minutes that I get to go to the gym and do what I need to do went immediately

gone. I realized very quickly that there was a massive shift coming in the way that I lift weights and the importance that I put on it and taking a much more whole life approach to fitness. I think that, Travis, what you're talking about of like really being able to like hone in on like cardio vascular, like if, if you're going to skip something, I definitely don't skip going for long walks, but I'm much more likely to skip heavy deadlifts. I definitely feel that just overall taxing and how, how your body feels. Um, but you also yeah go ahead go ahead finish going fish i was gonna say i mean you are training for a meet though like how do you like in a way

get fired up like that to like check into i'm gonna rip this bar off the ground as if my life depends on it you know that's where i'm shifting and like velocity helps that velocity helps me to like you know once a week go into those like you know either accelerative or or um absolute strength phases otherwise i try to like you know stay into the speed world and that's a whole lot you know number one i need it because i've slowed down as i've gotten older and the only reason we really slow down physiologically is because we stop doing certain things. And so I'm trying to, like, get that back. And so I only have to go in there with the intent to rip the head off a lion, as, like, you know, Donnie Shankle would say, you know, once or twice a week.

And so I can handle that. And bench press, for some reason, like, is not that hard on me so it's really just that once a week of absolute strength on squatting and pulling that's really taxing and like hard for me mentally to get up so if all i have to do it once a week i just set it aside on a day where it's you know i have not so much going on which is rare lately so that's the key like it's so much easier for me to go in the gym and know okay you do some speed work and then do a little circuit training and then get out like it's easy for me to leave what i'm doing go because my gym is next door go over there bust it out come back in an hour like that's easy it's just that when i gotta go over there and like max out or like do a 3rm or 5rm where i'm like in my brain just not not there

yeah that's the problem. I think you're spot on with the speed work thing. Like old man strength is a thing, but old man speed is not a thing. Like once you get old, you stop moving quickly. Like you can still stay strong relatively, I wouldn't say easily, but it's very, very possible to stay pretty strong even when you're older. But most people don't stay fast as they get older like you're gonna you're gonna get you're gonna lose strength as you get older naturally you're gonna lose speed naturally but i feel like speed and power seems to go away with older people much

faster than strength so i think training that quality you know not just like not just speed squats but like actually running sprints you know hitting hitting hitting a heavy bag fast and powerfully um you know doing agility drills you know doing cone a heavy bag fast and powerfully. You know, doing agility drills. You know, doing cone drills and ladder drills and running lines. Like all the stuff you used to do like in football and basketball growing up. Like you should still do that stuff at least like once a week. I agree. I think that people always say, hey, I want to look like I did when I was, you know, X, 18.

Or for me, you know, I think about college. You know, I was in really good shape. Like I want to look or for me, you know, I think about college, you know, I was in really good shape, like, or I want to look or feel like that. Well, then you need to do those things. The problem, the really big reason why I feel, um, a lot of people can't ever get back to that is because at that point in your life, if you think back, there was no stress. And so like, you know, like the biggest thing was like a test that you might have. And, you know, that didn't, i don't get stressed out by taking tests so like i really had zero stresses

on my body so i would go work out i would go to class and life was easy i would run i would jump i was playing football so i'm sprinting and i felt incredible but then as we get old we get super busy we have kids so we don't move. We sit at a desk. We're doing all the opposite things. And so then we just have to, if that's what you're going to do, you got to expect your butt. You're not going to be able to look and feel like you did back then. Only if you start to try to like minimize stress the best you can and do the things you did when you felt like however it is you want to feel. Yeah. I remember Ben House, when we had him on the show

was talking about like he just had a kid not too long ago and his training train changed mostly from away from one rep max deadlifts and whatnot simply because you have to warm up for those things and warming up takes time and he doesn't have time to warm up he barely has time to work out and so he's structuring all of his workouts to be workouts that can be done with just absolute minimal warm-up. Some movements don't require as much warm-up as others. I can go do seated rows with no warm-up at all, and I feel fantastic. But pressing always takes more warm-up than pulling for me for whatever reason. Squatting takes more warm-up than deadlifting for whatever reason.

Like I know my body well enough to know what things I need more warming up for. And so he was doing more bodybuilding volume type stuff. Just because it's a little bit lighter, it still keeps on muscle mass. It still does so many things. But you can warm up in five minutes and get after it. I don't think that where we're at right now, like when I think about long-term goals or like where I see my training and time going, I don't think this thing's changing for like 15 years. there's another little nino floating around my house at some point in the near future um the the fact that you know she's two and a half right now that means soccer starts in like 18 months that's insane i'm toast as soon as sports show up your boy's gonna be doing

cory g lunge and learns on the sidelines trying to trying to get some sort of fitness in on the weekends like it's not going to be an easy thing and then all of a sudden maybe one day your kid's actually good at a sport now you got to go travel all the time now you're just in the car driving around this beautiful state of north carolina trying to find other gangsters to come play sports with. And this is what you do. My parents used to sit in the car. I always – I would love to see like what the actual dollar for dollar amount is of what would have happened if I stayed home and had to fly around this country to go play ice hockey or them just shipping me off to school and paying for tuition so i'd live there like they built a freaking my dad drove a had a minivan because

like they just traveled for sports forever and my sister played on a softball team that was three and a half hours away from our house so they would just get in the car they built a desk and a half hours away from our house. So they would just get in the car. They built a desk and a bed in the back of the car, and that's basically where she lived. That's a new thing. Parents didn't do that when I was a kid. Honestly, that was your generation. That was a big 10 years then. Yeah, man.

It was a big one. You played. Well, number one, we didn't have soccer. We had football, basketball, and baseball. Basically, that was wrestling and wrestling. And that's it. So there was travel. There was some AAU basketball, but traveling was driving 30 minutes.

Like you just didn't do all that. Now with soccer especially, man. They will take all your money. They will take all your money to go run around and kick a ball. That shit is so free. That is so free at the park and they want you to, they're going to take

all your money doing it. And they get these parents like bought into like, if they don't do this, they're not going to get a scholarship. I've got news for you. If your kid is an amazing athlete, they're going to play in college

no matter what you do because a coach sees an amazing, I're going to play in college no matter what you do because a coach sees an amazing i'm a college coach if i see someone who's a boss athlete i'm recruiting them like if i see someone who's a crappy genetics i'm gonna not recruit them i don't care if they played 10 million hours so there it is i think that's the only, like, one of the longest-running themes in my head is, like, the fact that I have at least seen some. The fact that I know what it looks like to stand next to Johan Blake and see how fast that man is. Some people are just different. You might have one of those different kids.

Most likely you don't. So you just go have fun. Yeah, man. kids most likely you don't so you just go have fun yeah yeah man if like if you're like me if you're a five foot seven you know average middle-aged white guy and you have the same little short wife just have fun like don't sweat it go lift weights go lift weights yeah i travel with rock to you know then you only gotta travel like three or four times a year, and it's fine. But like, you know, no one's going to convince me, hey, if you play soccer 10 times a week,

that Rock's going to get a scholarship. Number one, there's zero full scholarships, soccer scholarships out there. Zero. The other problem is Rock's got too many options. He could go do anything he wants. He could do gymnastics. People that are really, really great at soccer typically don't have that many options,

and they've got to get really great at soccer. At soccer. And they're not going to get – if you save your money, if your goal is a scholarship for your child, save your money and you'll have your own scholarship. If you think about how much money you're paying to send them around to play soccer, then save that money, pay for school, and let them walk on the soccer team

you know like and now they got a full scholarship that you paid for it yeah it's like it doesn't make sense parents are like crazy nowadays yeah i agree with what you said to to a large extent but i think about someone like morgan you said like it doesn't really matter what you do with somebody like if morgan didn't train with you and he just played soccer or or played football and kind of like regular person strength training right you know would he be fucking clean jerking you know 400 plus pounds like if you can clean jerk 400 plus pounds and you're 16 you can play you can just be the the fucking defensive tackle and just absolutely pancake people every play this could that would probably be more important to go to. It would be more important than playing this year-round thing is to maximize

your athletic skills. So, yeah, if you could find a strength and conditioning coach or athletic performance coach near you, that would pay off more because if you can maximize your skills, then you'll see what are you capable of. Yeah, Morgan could probably play football in the North Island, having never played, just because he's not, and plus I know how fast he is. I've had him race, you know,

my other really good football players that I coach, and he's faster, and so he can jump higher, and he's 10 times stronger. So he's about to blast some fool on the football field, unless he's scared. You know, I do think regarding, like, kids' practices and games and whatnot, like you said something a few minutes ago, Anders, that reminded me of this. Like, when quarantine first started, like, early March or late March,

I was home all day with my three kids, all day, every day. And, like, that's kind of how eMom Aesthetics got started. I was trying to do these, like, quick 20-minute workouts in the garage because i was just parenting all day long and then working the rest any any available free time that i that i had just trying to get something done uh so just being smashed all day long like you know finding time to train was more difficult than it than ever had been and i remember there was there was one day where i took my kids to a swimming lesson and it's just like a quick 20 minute swimming lesson. It's like for like a one or two year old, they don't, swimming lessons don't last that long. And I was like, God, I've got to work out. And so like, I just, I just bailed and went out in the

grass, you know, right, right outside the building and, and did like a, a 10 minute AMRAP of like, you know, five jump squats and then five jumping lunges per leg just back and forth for 10 minutes and got a super quad pump and walked back inside sweating and uh i was like man i that's how we originally developed that that hundred body weight amraps ebook that we put out you know in march or april yeah it was me just me just trying to squeeze in something rather than rather than do nothing and i did it during my during my kids' swimming lessons. So I think that's something valuable to do is like if you go to a kid's soccer game, well, let them start the soccer game, go for a 30-minute jog just all around the soccer field, and then go back and watch the rest of the game.

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haven't done the pumpkin spice, how about this? My dude, my neighbor, Matt, he's my training partner. He's rad. We hang out. Kids, they do things together. He came in the garage last weekend. He was like, yo, yo, you really like that stuff? You really like the pumpkin spice? Of course. In fact, I'm a little bitter at Organifi right now because they only sent me one big tub. Do you know what? When pumpkin spice season's around, I need like four tubs because that one tub was gone in like 10 days. And I need at least months worth of the pumpkin spice. You got to make sure you get over to Organifi.com. All of the vitamins, minerals, everything you need to stay healthy. Trust me, you're not eating enough salad. I started eating a big bowl of salad. I'm still taking Organifi. I'm still getting all my greens and I'm still taking the green supplement because I love it. It tastes delicious. Organifi.com forward slash shrug. That's where you save 20% and make sure you go over to fit together. F-I-T-T-O-G-E-T-H-E-R. No more pandemics, no more presidents, no more recounts, no more anything. And in the month of December, fit together the app. Go to your app store right now. Download it because the month of December, we're going big again.

We just got done running the body weight challenge over there, which was super rad. We had three winners. We gave away a ton of programs. Fit Together is giving away cash. And we're running it back in December. We got big stuff planned for the end of the year. Rolling strong into the new year. We know everybody's got big plans.

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No presidents. No people's opinions. Just straight up pushing weight. That's a lot of P's. I did it on purpose right off the top of my head right now fit together f-i-t-t-o-g-e-t-h-e-r fit together app on all your devices let's get back into the show and i think it's important for your children i mean like i think it's more important that you watch only half the game and like keep your cardiovascular up so you can hang out with your kids and play in the backyard is more important than you just sitting there eating you know kfc and getting fat watching yeah like that's not

helping them uh the thing that i've become super aware of is just how active we are as a family on a night-to-night basis or it's like we have to go for a walk we have to go outside and kick a soccer ball like instead of coming home after daycare we just go straight to the soccer field where they've got a park they've got the slides she can crawl or like climb up and down and do whatever kids do on playgrounds um i make sure that we go kick the soccer ball and just run free like uh that stuff to me becomes training multiple days a week just because i went and bought one of those sweet fit bits um just because i wanted to know how much i was actually moving in a day not because i i value 10 000 steps so much but i just wanted to know

where i was at on my general activity level some days i I'll look down and it's like 4 o'clock in the afternoon and I've just been writing all day long. I'm like, 340 steps. You're like, great. You basically went to the fridge today three times to get water and you've done nothing. And then I have to make the choice, well, what do I do? So I typically will end up go walking instead of deadlifting

because that just is me standing in place more. But I think that those pieces are really important. Call it for dads just because the majority of the people that are listening to the show are most likely dads, moms as well. But just as you incorporate it into your family life, it's just super important to adopt the culture in your family of constantly being active. I think my parenting, like the drop off and skill level I have when it's raining outside, I'm basically handcuffed. I turn into just a boring, awful, not – I don't do crafts that well. I do puzzles pretty well. But what I do the best is like I just go outside and play. So I'm just constantly running around and constantly trying to do things outside.

And you put me in the house and I'm like, oh, no, this is like what jail must feel like. You can't go anywhere i can't how do i get outside um but adopting just an active lifestyle really is going to that is when when you look at weight loss when you look at um cardiovascular like that's the thing that people need to be doing the most of and then weight training you know when you look at the pyramid of importance it's like weight training is kind of like third it's like it's like almost icing on the cake of yes you should lift weights three days a week just develop muscle and be strong and take care of your your connective tissues but for the most part it's like go be active as much as you possibly can

and then on top of that three days a week give us 20 to 40 minutes and work really hard but that's the third most important thing i agree with all this you know like if you think about like you know to simplify it for all the dads out there if you would just like put a balance between like you know cardiovascular i'm gonna say something we haven put a balance between like, you know, cardiovascular, I'm going to say something we haven't mentioned though, too, is like, you know, we call it mobility, I call it stretching, but movement needs to be, you know, number two, three would be weight training and four would be, you know, would be some type of like, um, Oh, watch like your nutrition. So cardiovascular movement, strength training, and then, you know, nutrition.

If you look at those four aspects, I think then you can get a good balance of, like, what a healthy, you know, life is going to be at this age. And then you're also, too, what none of us have really talked about. You kind of hinted towards it, you know, Anders, is like, you know, you are setting an example for your children. Like, if you look at, at like the obesity in children has like it's skyrocketed of late like did you know that up to 40 percent now of the obesity case i mean of the um type 2 diet or diabetes cases have now gone 40 of those cases are now type 2 which is preventable like we are like killing ourselves and so and you never see an obese child with an in-shape parent you know like that those two don't correlate and so like you know if we want to end

that let's get in shape ourselves let's move better you know when when you move your children see you moving and so if they have bad movement patterns probably because they watched you so like these things are going to pay off not just yourself but for your children which if you're like us that's going to be your priority yeah that was one of the best parts about quarantine was i was training my garage every day and my kids watched me lift weights every day for a couple months in a row whereas before that you know they were you know two three and five so they weren't going to the gym with me every day i dropped them off at school and i usually train while they're in school. And then during my work day, and they usually didn't see it prior to COVID.

And so that was actually one of the benefits was they got to see me lift weights every day. We were constantly going to the park all spring and summer long just to try to get out of the house and go do stuff. And I'd take them to the park. We actually have a dope park not too far from my house, and there's a lake in the middle of it. It's probably 600 meters around the lake lake and they'd be playing on the playground riding bikes or whatever and i would just run intervals around that lake you know it's a 600 meters or so it takes me like a minute and a half to two minutes to run like a solid sprint i'm only gone for two minutes and then then i'm back just walking around catching my breath still playing

with the kids and you know helping and helping them climb and whatever else. Then after five minutes, I go run another interval. They get to see me running. They get to see me come back breathing really heavy and actually working hard. But they're having fun while I'm doing it. It checks the box for me to do some interval training and do some like high intensity cardio but I'm not really I'm not really away from my family for very long because the majority of the time is just resting yeah all of this stuff I like had to learn it was not something that I like nobody is born especially males like I don't think any of us really know who the hell we're supposed to be

when we're parents like we're just dudes that like yeah doing what we do and then all of a sudden there's this creature in your house and i was i felt like i was very prepared and who i wanted to be as a father but very unaware of the demands of being a dad. And the only time, you know, we're launching this program. Basically, it's called the Diesel Dad. I put the, I'm like currently in the middle of putting some like 30-day challenge together for myself and a bunch of people because like it's super real. And I had to go and create this little superhero for myself. Like my whole life I've been a strength athlete, like a hockey player.

I lifted weights to get stronger and faster to play hockey. And then all of a sudden it was like, well, now I'm in the middle of done with sports. So now I train to get girls and I want to look good and I want to feel good and be strong. And I'm doing a bunch of big bodybuilding stuff in the gym, like routines. And then CrossFit hit. And I was like, well, now I'm like this savage CrossFitter that wants to be walking out onto competition floors and everybody thinking I'm cool. Like you carry these like ego driven things with you that you're just like this total savage that can't be messed with and you're going to go conquer. And then

you just get leveled by the fact that now you're making a choice. If you're going to go conquer. And then you just get leveled by the fact that now you're making a choice. If you're going to go to the gym for 90 minutes, the opportunity cost of that is spending time with your family and you don't really want to do that. But I also still want to, in a way, I still want to be just as strong. I don't need to get stronger. But I also want to be lean. I got up to like 205 i the first two years

in adelaide's life my weight went from like a relatively consistent 195 up to 205 down to 191 back to 201 and now over the last six months i finally have like created a system of how to do all of it. And it all really just stems around being more, focusing less on top end performance, which is who I associated with so much two years ago, to like just daily consistently being as active as possible and focusing on the things like waking up and doing a morning routine and just going to the gym and getting some reps in and building that morning routine out. Like having 20 to 30, 40 minute workouts that are just fun and keep me strong. Like being active with my family, like all of those things. I don't think about like, do I have to go get 10,000 steps

today to check the box? It's like, no, I should do think about, do I have to go get 10,000 steps today to check the box? It's like, no, I should do that because it means I'm outside being a part of an active lifestyle that is important to our family. That's really why I had to go and create this thing because I was so unattached to why i was still training in a way like you just lose that connection of like who am i well i don't know i'm not a crossfitter anymore i'm not really a strength athlete i'm not really trying to pr so what the hell do i do what am i what's the goal and i was like every time you like go online you see this dad bod bullshit. You're like, wait a second. You just put a fucking goal at the name of your program that says you're going to be soft and out of shape? Fuck that.

That's not who I am. If you want to come lift weights, you will know that that is not the case in this garage. But I also am not going to go step on a fucking competition floor and try try and be some savage right that was when i was like dude i'm just like a diesel dad do all the regular dad stuff i just do it a little bit better you might be walking by and your wife might see me front squat and be impressed i've never seen anybody lift weights like that before so So you better get your front squat on. Yeah. I'm telling you.

I think the busier you get as well, the more if you can improve where relevant at multitasking, that helps out a lot. Like yesterday, I was out at a gym just not even training. I was just at my buddy's gym just working. And I wanted to take a break, and I had a new book that I really wanted to start reading. So I just took a 20-minute break to read, but I was stretching the whole time. There's ways you can stretch and still read a book. Absolutely. You can check two boxes at once, and it actually makes – debatably makes stretching a little more enjoyable because if I'm going to hold something for two minutes, you're either just sitting there with your own thoughts, which is also something good to do on occasion. You could meditate while you're stretching or whatever, or just kind of work through

problems in your own head. But finding time to read seems to be a challenge. And so if I can stretch and read at the same time, I seem like I can prioritize those things a little bit better. And on a similar note, I don't do this as much as I probably should, but I've done it a handful of times and it's worked out really well. I just go in the garage with my laptop. On the days that I'm kind of just doing mostly monkey work and responding to emails and organizing things and working on my to-do lists and little stuff like that, I can warm up, do my first set.

Say I'm just doing five-by by five back squats or whatever it is. Warm up to my first set of back squats. My two-year-old's pulling me away from my laptop here. There it is, just like that. Hi, bud. Get up. He's saying, get up. You know, do a set of five on back squats and then go to my computer,

work for five minutes doing monkey work, you know, stuff that I don't even remember where I was, and then go back and do another set of five, back to the laptop, and just go back and forth at a very casual pace because you're mostly working. But if you do it for two hours, you get in a lot of work. That's a great idea. I know this. When someone says you need to – I've had someone say to me,

you need to learn to multitask, and I almost cut their head off because right now I feel like I'm the most multitasking son of a gun that you probably know. Cause I'm in school trying to work towards a PhD running businesses, have my kids trying to compete in powerlifting, running a team, the inaugural team at Lenore Ryan university. So my point being is not just look how cool I am multitasking, but I've learned like some things for

example i right now until i think we're 12 days out before we close on our house now like i drive an hour here and i drive an hour back until that's till we have our house and so what i do is like i found my textbook online and it's audible so i listen you know So I have two hours of reading slash listening and I found that I learned much better that way. Dude, I'm right with you. Yes. I could not. This is exactly how my mornings go every day now.

It's like I wake up, turn the coffee on, and I go straight to the gym. I get 100 reps. Today, 50 RDLs, 50 reverse flies. Got to take care of my shoulder. Got to get some hammies in, get some glutes in, start the day. My body at least knows how to hinge now. And everything else is going to be better.

There's a bunch of core stuff. Like, it just feels good. 135 for 50. What a morning. Go walk a mile. While we're walking a mile mile what do we learn about blue ocean strategies that that's that's the strategy we're taking to go into walmart right now beating people on price we bottom the price out brand new demographic and it's never been

done before it's never been done strength conditioning's never gone to retail it's beautiful we got these three things i gotta like got to figure out how to make this work in Walmart. What's the name of the book? Is it a book or is it – Yeah, it's called Blue Ocean Strategy. But it's like I still have to go learn about business and expand my mind. So as soon as I'm done with what I call the Diesel Tad 100, my little morning routine, I immediately throw the headphones in and go walk.

And I have my suburban track around here that's exactly one mile. It takes me 20 minutes. I get learning in. I get walking in. And then I sit down and hang out with you bros twice a week. And by the time 6.30, 7.30 rolls around, dude, I've done a lot of work. I i've done a lot of work i've taken care of the body i've taken care of the mind taking care of the the coffee and and then we get to wrap and talk to the people and and hopefully turn that in and none of that to me feels like working out

it just is a a structure for living an active life, getting up, like living with intent, which I think is the most, like the most important part is that I don't want to sacrifice the things that are like really, really important. Like our back squats more important than being in at, at breakfast in the morning. No,

you should, you should do those things. Like, well, you know, like is your, breakfast in the morning no you should you should do those things like all right yeah well you know like is your after 24 years or 34 years for you travis like is another workout really worth missing something that no it's not like i'm not gonna miss one of my kids anything. Those are the things where you realize you're forced to become more selfless, yet you still have to go and do all the things that keep you moving, which is eating well.

It's, for the most part, probably eating less because you're not training as much. It's probably lifting more frequently but with less intensity and a fewer number of days, like staying somewhere in that 70% range and just moving really well for 25 to 40 reps and just doing it and reminding your brain and your muscles that like, yo, movement matters. Being strong matters.

And, but trust me, I just spent the last eight or four weeks with my shoulder hanging off of my body and it sucks being injured. If you were, if I was to injure myself right now, it'd be a total disaster, which it was. It was a mess. that I totally fell into all the traps of not knowing what to do. And on top of that, got nailed by quarantine, which made it even harder and on the back end of that i have a really good idea now of like how i can sustain the strength conditioning like the leanness that i'd like to attain and and carry out like you have to restructure all of it to to meet who you are today and that's really what we're trying to to get with one this 30-day program that will be launching in the new year um but also like the programs that we're putting out now it's the most authentic thing that we have and also the best selling stuff from early in quarantine when doug put out emom aesthetics but like it's because all of our audience and all the people that listen to the show now when they found us they were all meatheads and now they're all diesel dads growing up with us yeah

we all got old it's awesome i used to be terrified of 40 now that's just like three years away and your dude's gonna be a boss at 40 i'll snatch 225 no problem that was key at 40 i was still real strong you know i think and like i guess now I'm still pretty strong. And I still hope to be, you know, you know, I just limit the things I do. Like, you know, at 40 to 42, I was still doing super totals. I did a really good super total meet back then. And so I still could do a super total. It's just, like, my focus is going to be, you know, squad bench, deadlift, and cleans. The clean keeps me moving.

Like, you know, know my goal i would love like if i could do one more like strength goal it would be to clean 400 pounds at 47 or or 48 you know i like to clean 400 pounds one more time that would be cool i would sacrifice a lot of my other strength goals if i could do that one more time. I'd like to deadlift it for like a set of three again. I mean, deadlifting is cool because I think I'll deadlift probably longer than any other movement because like Doug said, I don't have to warm up that much for deadlift. You know, I can go and just put on 135 pounds, do it 10 times and I'm warmed up for deadlift, you know.

Do a few stretches and I'm ready to go. I think my typical warm upup now is set one. Yeah, it really is. I think yesterday, my first workout back, I was like, I should probably take this slow. And I went empty bar, five, 135, five, two and a quarter for 50. You know, one thing.

Five by 10. five two and a quarter for 50 you know one thing five by ten i mean on that note though like we we work on our laptops plenty but like we we still have pretty active lifestyles like i'm not like stapled to a desk from nine to five and then i go to crossfit class and like and i skip the warm-up and i just jump into class after just sitting all day or like driving a truck all day like i'm not moving around doing stuff all the time and so I feel like I don't need to warm up as much as I would if I was just stapled to a desk all day well I think that's the most important part really is like just constantly working in being active because I think my mobility now is better than when I was competing because I'm less banged up. My shoulder really effed up.

My whole theory on staying healthy, you know, fall off a mountain bike. Lifting weights is the safest possible thing that I can do. Absolutely. That's my point. Exactly. So it's okay that your son goes mountain biking. Yeah. Don't lift that barbell because it's okay that your son goes mountain biking yeah don't lift that barbell because it's dangerous what i'm 100 certain you're wrong yeah it should be my my dude my

shoulder is legit gonna be deformed for the rest of my life i think oh i got a picture of it up on uh on instagram stories yesterday because i like took some before pictures of just kind of like where i'm at and where i'd like to be in 30 days and whatnot and yo my shoulder isn't i don't think it's ever coming back it looks like a cone there's like a triangle in where this shoulder like right where i fell it like the impact legitimately like took my nice rounded collarbone and then made it into a cone. It's so gnarly. You got to check it out.

If it's still up, I don't know if it's 24 hours or whatever. I got to check that out. It is fucking crazy to look at. Like I'm pain-free. I can move. I want to see your snatch. Like I'm pain-free. I can move. I want to see you snatch. I got a deformed shoulder.

Yeah, that's a couple weeks out. There's a lot of trust that I need to build with that thing, maybe like a strict press. I got to give you all the coolest news. It's like – so I want to write this book on youth. I want to write the ultimate youth and resistance training. It's going to be my thesis for this first part of my you know I know so like that's what happens when you have the coolest professors

in the world is like they're like yeah just do that as your thesis and then they start sending me all this research so they're feeding me writing this amazing book and it's going to be a part of my grade and I'm like this is the coolest thing ever in the world. Anyway,

that was my, I can't wait to see you battling people, uh, on, on LinkedIn, just fighting physical therapists that just got out of school. Yeah. I'm going to be like,

well, I'm just going to be like, go buy my book or, or I can't talk to you. I can't talk to you unless you read this. Well, research is going to have every, the good and the bad. I'm just going to be like, go buy my book, or I can't talk to you. I can't talk to you unless you read this well-researched. It's going to have the good and the bad. I'm going to look for every negative research that there is on this topic, which I have already looked, and there's like zero.

So I want to find out where it came from, though. Who started this BS? Like what little pansy was the first one to say, oh, lifting weights will hurt you? You should go do, I don't know. I don't want to say something. It's the only sport where if you get hurt, they blame the weights. Like, nobody would look at me and be like, Anders, your bike really messed you up. Yeah.

Like, nope, nope, I fell off the mountain right nope it was my fault and the only sport that would say they would look at you say you're a bad parent your child got hurt lifting weights yeah not not playing football not gymnastics not yeah there was some badass kids out there doing mountain biking stuff yeah um way better than that we were. Way more crazy. Travis Mash. Where can I find you, my man? Mashalee.com or go to Instagram, Mashalee Performance. Doug Larson. That's a kid right there.

That's my kid. It's morning time. It sure is. You can find him on Instagram at Douglas E. Larson. I am Anders Varner. At Anders Varner, we are Barbell Shrugged at Barbell underscore Shrugged. Fat loss, conditioning, and strength. Get over to Walmart.com for everybody in strength and conditioning looking to get stronger, leaner, more athletic. BarbellShrugged.com forward slash store.

That is where you're going to find all the programs, nutrition, e-books, and mobility, making strong people stronger. We will see you guys next week. That's a wrap, friends. Barbellshrugged.com forward slash Diesel Dads. Class 1 launches today through Sunday. We start training on Monday of next week. I'm so fired up to get this out. Savage Dads only.

Dragon Slayers. Let's go, bros. Bro time's back in the Diesel Dad dojo god it's so radical um want to thank our friends over at inside tracker if you want to get hooked up get over to info dot inside tracker and oh wait info dot insideacker.com forward slash early access. That's where you're going to get access to the Black Friday and Cyber Monday deal. Bioptimizers.com forward slash shrug. They're running their Black Friday all month this month. Also, Organifi.com forward slash shrug. Save 20% and fit together app on your all the devices. Peace friends we've got wednesday and friday this

week which is radical see you guys soon