Andrew the Busy Dad

05/23/2026

05/18/2026

Frisco Friends. I am hosting a strength and conditioning camp this summer at my house (West Frisco). Morning and Evening sessions to fit schedules. While it would work with any young athlete determined to win the off-season, I've specifically designed the program for cricket players. If you know a parent who wants their athlete to take their game to the next level, this is the program for them! Sign-up at www.cricketstrong.com/summer-camp

05/17/2026

Next week I am releasing Vacation "Survival Guide" designed to help you keep up with your fitness goals even when on vacation. It's packed with useful information. Best part is, it's completely free, but if you want first access, you've got to be subscribed to my weekly Weights & Wisdom Newsletter. Which is also free. Sign up here: www.busydadfitness.com/ww

04/29/2026

Hey, I wrote a blog! Sure a bunch of professional writers have commented on this year's London Marathon, but why not get some insight from an amateur (writer and marathon runner)😀🥵🏃‍♂️ (P.S. Don't run in jeans)

https://busydadfitness.com/post/london-2026-sub-2-hour-marathon-science

04/15/2026

Day 101. The Spotlight is Off. The Standard Remains. 🥊

Most people fail on Day 101 because they spend 100 days sprinting toward a finish line of "comfort." Once the challenge is over, they collapse.

At Busy Dad Fitness, we aren't in the business of comfort. We are in the business of doing hard things. 🏗️

I shared this recently at Toastmasters because the principle is universal. Whether you’re building muscle, wealth, or a legacy for your family, the math is the same: Small habits done daily lead to tremendous results. >
The obstacles aren't in your way; they are the way. They build the strength required to show you that you are capable of so much more than you once thought possible. 🏎️

The Day 101 Logic:
If your goal is a "cushy life," you’ll quit the moment it gets hard. If your goal is a life of Meaning and Purpose spent in the service of others, you’ll find the energy to hit the garage at 5:07 AM even when no one is watching.

🏁 THE MISSION SCALES: The documentation phase is over. The "Standard" phase begins. Every Sunday, I drop the tactical blueprints for this lifestyle in the Weights & Wisdom Newsletter. >
If you’re ready to trade comfort for capacity, join the 35+ men holding the line at BusyDadFitness.com/free.

Let’s work.

04/14/2026

DAY 100. MISSION ACCOMPLISHED. 🏁

100 days ago, I stood in this mirror and made a public commitment to a new standard.

I’ve been passionate about health and fitness for 20 years. I’ve been a Dad for 11 years. And I’ve been a Personal Trainer for nearly a decade. Over those years, I’ve seen every "magic pill" and 6-week "shred" come and go.

I didn't start this 100-day journey to find a quick fix. I did it because I was tired of a specific type of failure: Giving my best energy to the world and my "scraps" to the people who actually love me.

Over the last 100 days, I’ve stress-tested the Busy Dad Fitness blueprint through spring breaks, youth sports, and late-night community service. I used "duct-tape and grit" to stop hoping for results and start engineering a day that actually works.

The prototype is proven: You can be a present father, a leading husband, and a high-performance man simultaneously.

But here is the truth: Day 100 isn’t a finish line. It’s a Launchpad. 🚀

Most people quit on Day 101 because they don’t have a sustainable system. At Busy Dad Fitness, we don’t do challenges; we build The Standard.

My mission for the rest of this year is to help 500 Busy Dads stop living on "leftovers" and start leading their homes with high-octane energy.

🏁 THE TACTICAL BRIEFING: The real work now shifts to the Weights & Wisdom Newsletter. This is where I drop the raw data, the 20-minute workout blueprints, and the mindset shifts required to sustain this for the next 10,000 days.

Join the 35+ men already holding the line. Sign up for free at the link in my bio or visit https://www.google.com/url?sa=E&source=gmail&q=BusyDadFitness.com.

Day 101 starts tomorrow. The engine is just getting warmed up. Let’s work.

04/14/2026

Day 99 of 100. The Prototype is Proven. 🥊

Tomorrow is the official "Day 100," but let’s be real: The mission didn’t start 99 days ago, and it won’t end 24 hours from now.

Over the last 14 weeks, I’ve stress-tested the Busy Dad Fitness blueprint through spring breaks, travel, youth sports seasons, and community service. I’ve proven that you don’t need a 90-minute window to be elite—you just need better engineering. 🏎️

The Audit: > 📉 Logistics: We moved from "hoping to find time" to "engineering the margins."
🥩 Capacity: We moved from giving our families our "leftovers" to giving them our best.
📚 Wisdom: We stacked the mental wins that the mirror can’t see.

Tomorrow I reveal the 1.0 Version of the Blueprint. But if you want the tactical data behind the transformation, you need to be on the list.

🏁 THE FINAL CALL: I am dropping a massive "Day 100" briefing in the Weights & Wisdom Newsletter. Join the 35 and counting men who have already decided that "average" is no longer the standard.

Sign up at BusyDadFitness.com/free. The mission is just beginning.

04/12/2026

Issue #3 of my weekly Weights & Wisdom Newsletter comes out this evening. There's still time to sign up and join the movement! Each week you'll get:
- 20-minute workout you can do in your garage
- 20-minute meal packed with protein that even the pickiest of eaters will eat
- 1 tactical health tip to help you reclaim your health and energy.

Thats it! No fluff, no pages of scrolling to get to the good stuff. I wanted to create something I would actually read.

Signup at busydadfitness.com/free

04/09/2026

Day 95 of 100. Parts Unknown: The Frisco Chapters. 🥘🥊

Until the Busy Dad Fitness budget grows enough to fund my own travel cooking show—think Anthony Bourdain, but with more deadlifts and fewer cigarettes—I will gladly accept invitations from my clients to show me how the pros do it.

Yesterday, I took a tactical detour from my usual "20-minute meal" logistics to learn the art of traditional Indian Curry and Rice.

The Audit:
🥩 Logistics: This definitely wasn't a 20-minute "engine morning" meal. This was a slow-burn, high-precision operation. But the result? Incredible.
🧪 The BDF Approval: While we didn't rush it, the ingredients were clean, the protein was high, and the spices provide a metabolic kick that puts a bland chicken breast to shame.
🧒 The Kid Verdict: Getting the kids to try a traditional curry is like a high-stakes negotiation. Results: They actually liked it. Mission accomplished.

The Future Vision:
Once the BDF brand takes over, I’m upgrading to a "Test Kitchen" where we curate global cuisines and make them "Busy Dad Approved"—minimizing the prep time while maximizing the tradition.

The Wisdom: Don't be so obsessed with your "system" that you miss out on the culture. Sometimes the best way to lead your home is to bring a new world to the dinner table. 🏁

🚀 JOIN THE BROTHERHOOD: We’re sharing our best (and fastest) recipes in the Weights & Wisdom Newsletter. Get on the list at BusyDadFitness.com/free.

04/09/2026

Capacity > Comfort. 🤝

Prepping massive plates of chicken and beef nachos for the Feeding 5000 mission. To most, it’s just a meal. To us, it’s a test of logistical stamina.

We build the engine at 5:00AM so we can stand on this line and serve long after the workday is done. Strength isn't for the mirror; it’s for the mission. Don’t just be a consumer of your community—be the engine that powers it.

🏁 THE BROTHERHOOD IS GROWING: We are talking leadership and legacy every day in the private Busy Dad Fitness Facebook Group. Join the pack at the link in my bio.

04/08/2026

Day 94 of 100. The Bench Blueprint.

If you have a bench or a step, you have a gym. At Busy Dad Fitness, we don’t wait for "perfect" conditions—we engineer the margins. 🏎️

The Protocol:
⏱️ 2x 10-Minute AMRAPs
🔄 (Rest 1-2 mins between)
1️⃣ Lateral Hop Overs
2️⃣ Dips
3️⃣ Split Squat
4️⃣ Incline Pushup Shoulder Taps
5️⃣ Decline Mountain Climbers

This is high-density output designed to expand your engine. We train in the garage so we can show up with high-octane energy for our families all day long.

🚀 6 DAYS TO GO: We are finishing the 100-day mission strong. If you’re ready for the full tactical briefings, the Weights & Wisdom Newsletter is live.

Join the mission at BusyDadFitness.com/free. Let’s work. 🏁