Hey dads, 
 
Have you ever wanted to unlock the secrets to owning your day while balancing fitness and fatherhood? 
 
My name is Bob Algard, co-owner of Solid Rock Training, and I just entered first-time fatherhood with my wonderful wife, Bekah, and our beautiful son, Robert Paul. Here’s my Father’s Day gift to dads just like you and me. But before you get into all my secrets, I have to warn you, not all of them are “easy,” but they are proven to work, and have worked, for hundreds of men. 

Secret #1 - Prepare your go-bag and clothes 

Just as a soldier is expected to have their gear ready to go at all times, so should you. Get your bag packed the night before and lay out the clothes for the upcoming day. No more thinking required—it’s go time! 

Secret #2 - Wake up at a similar time every day 

Keeping the same waking schedule is proven to help you stay at the top of your game because your body craves consistency. Fatherly duties require us to be alert, attentive, and ready for action, and waking up at the same time helps make those attributes routine. 

Secret #3 - The “No Snoozing” rule 

I learned this one while at military college. When your alarm goes off, it’s time to get up. You set your alarm. Honor it. This is your first commitment of the day. You, your family, and your purpose can’t afford to be snoozed on. NO SNOOZING. 

Secret #4 - Drink 24oz of water upon waking  

It’s a scientific fact that when you wake up in the morning your body NEEDS water. While you slept, your body and mind did serious work repairing muscles, replacing cells, removing toxins, and reorganizing your memory files. Hydrate, hydrate, and when you are about done, hydrate some more. 

Secret #5 - Set daily intentions 

What you pay attention to will dominate your focus, so setting powerful intentions daily will ensure laser focus on what really matters. Intentions are about your life’s vision and purpose. For example, my intentions every day are built using a simple framework. I break everything into the 5 F’s. Faith. Family. Fitness. Finance. Freedom. It’s your duty to give an ‘F’ about the things that matter. 

Secret #6 - Fuel your body 

Every morning after I’m done setting my intentions for the day, I have a smoothie to fire up my metabolism and fuel the beast within. Typically, I’ll have a healthy serving of fruits, vegetables, fat, organic matcha, and vegan protein.  
 
Pro Tip: Put it all in the blender, minus the frozen ingredients, the night before to give yourself a five-minute head start. 

Secret #7 - Get moving 

You’ve got two options based on how your body feels. Go for a 20-minute walk to get your blood flowing and joints lubricated or get a quick 20-minute strength and mobility flow in. As the old saying goes, a body in motion stays in motion. 
 
Now, you are off to the races! The best part of all this will take you no more than 45 minutes, so you can focus on crushing your day and owning the most important aspects of your life. 
 
Let’s get to it. 

Interested in learning more about Bob Algard and how he’s reopening Solid Rock Training? Check out our Fitness Showcase webinar!