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The Exercise Dad

James, The Exercise Dad aka TED 🧸
“Just a dad of a beautiful girl committed to being his best self, physically and mentally, for his family.” 🩷

16/03/2026

Baby 👶 to Marathon 🏃‍♂️

28 Days till the Brighton Marathon

28 days and we’re making every run count

After 6 weeks out with an Achilles injury, getting back into training has been a journey but today was all about testing the legs, not going full send. Hit the Park Run at around 80% effort and came away with a 19:26. I’ll take that 🙌🔥

Balancing marathon prep with an 11‑week‑old at home and work is wild, but we keep moving! Can’t stop and won’t stop 🏃‍♂️💨

One step at a time.
One run at a time.
One day at a time.
The end day is getting closer 💪🏅

Brighton Marathon Weekend

12/03/2026

Baby 👶 to Marathon 🏃‍♂️

Day One of Training - ☝️ Month to Go ⏰

After weeks on the sidelines, thanks to an Achilles tendon injury that refused to cooperate, we’re finally lacing up again(ish) for training the Brighton Marathon 👣.
It’s late. It’s chaotic. But…. there’s no better motivation than a tiny daughter, family and friends watching you chase big goals ❤️.

My core motivation is showing my little girl what determination looks like 🔥

Let’s see what we can do in 30 days. Dad mode: activated ✅. Marathon mode: loading… 🏅💪

Brighton Marathon Weekend

09/03/2026

Lessons I’ve learnt being a Proud Dad so far… 👶🩷

1. Hold Your Baby As Much As Possible 👶 🥰 👨‍🍼
2. Celebrate The Small Wins 🏆 🥳
3. Get Outside 🏝️ 🌲 🌳 ☀️
4. Do The Invisible Jobs 🤫🫡
5. Capture The Moments 📸 🥲
6. Care For The Mother 👩 ❤️
7. Set Your Goals 🧸
8. Finally, Surround Yourself With Family & Friends

06/03/2026

World Book Day 📖 🌍

This year hits differently to previous! Becoming a newborn parent has been a remarked and magical change in our lives 🪄👶

Becoming a parent has rethink, reshaped, and reflect my outlook on life and my psychological mindset. The aim to being present and to be the best me to be the best for our daughter and my wife! 👶🩷

These books have helped and taught me to shape/understand my mindset, emotions, decision-making and how to be grounded when life gets loud (or when our daughter is SCREAMING 🔊😱)

Here my recommendations that have inspired me be the person and parent I am today!

I’ve read these books with my bookworm bro Murfy snoring alongside me 🐶💤

- The Chimp Paradox by Dr Steve Peters (I read religiously annually)

- Leaders Eat Last by Simon Sinek

- Black Box Thinking by Matthew Syed

- Winners by Alastair Campbell

- The Daily Stoic by Ryan Holiday (read every work lunchtime)

04/03/2026

Workout Wednesday:
The 15-Minute “Dad Bod” Buster!

Burpees: 🔥
As many as possible (AMRAP) in 30-seconds, rest 15 seconds

Bodyweight Squats: 🦵
12-15 Reps

Tricep Dips: 💪
12-15 Reps (find a sofa, chair, box, or frame like mine!)

Superman’s:🦸🦸‍♀️🦸‍♂️
12-15 Reps

1-Minute of Jumping Jacks 😮‍💨

No equipment, no problem!
Parents, we’re juggling of doing the impossible on zero sleep so squeezing in a quick HIIT session 🤹‍♂️🤹‍♀️? Easy work.. (sometimes 😉) 💪

HOWEVER, this simple, full‑body, fat‑burning routine is built for the mums and dads who want to feel strong, energised, and confident again. You can do it when your child is sleeping or occupied, a quick 15-minutes to get that endorphin hit!

Just your body!

Let’s GOOO

02/03/2026

Hey 👋
I’m James, a new dad learning, growing, stumbling, smiling, and sweating my way through this wild and beautiful new chapter with our baby girl 👶❤️

Becoming a parent flipped my world in the best way and loving each moment and day with our daughter. From sleepless nights 😴, endless bottles 🍼, nappy changes 💩, and those heart‑melting cuddles 👨‍🍼🧸… to squeezing in workouts wherever I can, in the garage, a quick run, the park, or with my little gym bro Murfy 🐶 beside me.

Fatherhood is teaching me something new every day. Here’s what’s already shaping me:

• My daughter, wife and dog are my Ikigai, my purpose, motivation and inspiration 👶👰‍♀️🐶
• Be present — every tiny moment counts.
• Real strength is patience, presence, and becoming the parent your child believes you are.
• A healthy life can be built with your kids — workouts become play, walks become adventures, exercise becomes longevity.
• Our children inspire us to become our best selves, every single day ❤️

Every day is a chance to connect, grow, learn, and become better, not just for ourselves, but for our families. This journey isn’t about perfection… it’s about progress, presence, and purpose 🙌

If you’re a dad or parent trying to balance fitness and family, you’re in the right place.
Let’s build strength, joy, and healthy habits together — one rep, one lift, one step, one moment at a time 🏋️‍♂️👣💛

Welcome to the journey as a TED — The Exercise Dads 🧸
👊🔥

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