If you’ve been around here for a while, you know fitness has always been part of my life. From marathons to triathlons to just trying to stay in decent shape while raising four kids—it’s been a journey.
But this year feels different.
This year feels like a level-up year.
My Latest Dexa Scan Results (The Honest Update)
I recently got a Dexa body scan done, and I’ll be honest—I was curious (and a little nervous) to see where things landed.
Here’s the breakdown:
- Lost 2 pounds of body fat
- Lost 0.5 pounds of lean mass
Now, let’s address the obvious—losing lean mass isn’t ideal. But here’s the thing: I’m not discouraged…I’m motivated.
If anything, that small drop in lean mass is the exact push I needed to dial things in even more.
Because the goal isn’t just weight loss—it’s fat loss while building or maintaining muscle.
What I’ve Been Focusing On (And What’s Changing)
Over the past two years, I’ve really leaned into weight training, and it’s made a big difference. But if I’m being real with myself, I haven’t always been consistent in how I execute my workouts.
You know what I mean:
- Skipping that last exercise
- Avoiding a machine because it’s taken
- Cutting things short when time gets tight
Not anymore.
My New Standard:
- Finish every exercise in my workout plan
- If a machine is taken → wait or modify (no skipping)
- Stay focused on progressive overload and consistency
It’s a small mindset shift, but I already know it’s going to make a big impact.
Cardio Plan: Simple but Effective
I’m not overcomplicating cardio this year—I’m just getting more intentional.
Here’s what I’m adding:
- Increased uphill walking (low impact, high return)
- Followed by:
- 15 minutes on the shaker plate
- While doing 100 “around the worlds” each direction
It’s not flashy, but it works—and more importantly, I’ll actually do it consistently.
Why I’m Joining a Fitness Challenge (And Why You Should Too)
If there’s one thing that motivates me, it’s a good fitness challenge.
That’s why I’m seriously considering jumping into the challenge at G.O.A.T. Athletic Spa.
Here’s what makes it interesting:
Challenge Details:
- Initial Dexa Scan: April 20–30
- Competition Dates: May 1 – July 4
- Final Dexa Scan: July 6–10
- Measurement: Percent of body fat loss
- Entry Cost: $50
How It’s Measured:
It’s based on relative body fat loss, not just raw numbers.
Example:
- Going from 30% → 25% body fat
- That’s a 5% drop
- Which equals 16.7% relative body fat loss
And yes…the winner gets:
- A cruise or cash equivalent (which is a pretty solid incentive if you ask me)
👉 If you want to join me, you can sign up here: https://goatathleticspa.com/challenge
There’s just something about having a deadline + competition + accountability that flips a switch for me.
The Big Goal: It’s Time for an Ironman
I’ve said it before, but I’m saying it again…
The racing itch is back.
And not just any race—I’m seriously thinking about working toward an Ironman.
That means it’s time to bring back:
- Cycling
- Swimming
Here’s My Game Plan:
🚴♂️ Cycling
- Start with my Peloton Bike
- Build endurance before investing in a road bike
🏊 Swimming
- Get back in the pool consistently
- Use H2O Audio headphones for music (game changer) and you can use code moderndad for a discount…they are worth it!
- Focus on rebuilding stamina and technique
It’s been a while since I’ve trained at that level—but honestly, that’s what excites me.
What Else I’m Doing to Level Up My Fitness
If you’re following along or looking to improve your own fitness journey, here are a few extra things I’m focusing on:
1. Protein Intake
Making sure I’m fueling muscle growth and recovery.
2. Recovery
- Stretching more
- Prioritizing sleep (as much as a dad can 😅)
3. Consistency Over Perfection
Not every workout will be perfect—but showing up matters more.
4. Tracking Progress
- Dexa scans
- Strength gains
- Energy levels
Final Thoughts: This Is the Year
I’m not chasing perfection—I’m chasing progress.
This year is about:
- Building strength
- Losing fat the right way
- Getting back into endurance training
- And honestly…just proving to myself that I can still push it
If you’ve been thinking about stepping up your fitness game too, take this as your sign.
Let’s do it together.
