84 episodes

The Fit Dad Nation Podcast was created to help you, the busy dad, become the best version of yourself possible. Steve Roy, your host, is a father to two young daughters and practices what he preaches when it comes to living and teaching a fit and healthy lifestyle. He has spent the last two decades coaching men on improving their health and wellness and through a troubled marriage and subsequent divorce, has learned some hard lessons, which he’s used to become a much better man and father. In this Podcast, he talks with people from many different walks of life, all who have stories and messages that will inspire, teach, and help you become a better man and father.

Fit Dad Nation Steve Roy

    • Health & Fitness

The Fit Dad Nation Podcast was created to help you, the busy dad, become the best version of yourself possible. Steve Roy, your host, is a father to two young daughters and practices what he preaches when it comes to living and teaching a fit and healthy lifestyle. He has spent the last two decades coaching men on improving their health and wellness and through a troubled marriage and subsequent divorce, has learned some hard lessons, which he’s used to become a much better man and father. In this Podcast, he talks with people from many different walks of life, all who have stories and messages that will inspire, teach, and help you become a better man and father.

    084 - Building an Online Brand and Business With Tony Gentilcore

    084 - Building an Online Brand and Business With Tony Gentilcore

    Tony Gentilcore is a well-known strength coach, fitness author and speaker, as well as a gym owner in Boston, Mass.
    He was a guest on our Podcast back in October 2018 and we talked about all the bullsh*t that's so prevalent in the fitness business. Today I asked him back on to discuss something that I get a lot of questions about and that's starting and running an online business.
    There are so many middle-aged men who are burned out, working just for a paycheck, and desperately looking for a sense of purpose in their work.
    This is where online business comes in because it literally has no barrier to entry and one can start a business based on their passions with virtually no costs.
    I'm a huge proponent of not only online business but for following your passions. I spent more than a decade working in finance and hated almost every minute of it. I know what it's like to feel trapped and miserable at a soul sucking job.
    Tony has done an amazing job of creating a well-respected reputation and brand in the fitness space and he's been publishing content consistently for years.
    He offers some great insights into how he's been able to build his brand into a thriving business and for those looking to possibly get into online business, you should pay close attention.
    So today I picked his brain on why he thinks he's been able to stand out in such a crowded marketplace, especially given that he does very little, if any, advertising or promoting.
    I really admire the fact that he's been able to create a very successful online business by sticking to the basics of helping people and being extremely consistent with high quality content.
    Tony is someone who followed his love for fitness and coaching and through hard work and continually educating himself, has become a highly sought-after expert.
    We talk about the myths associated with running an online business and why sitting on a white sandy beach sipping Mai Tai's while typing on your laptop isn't reality.
    We also discuss "imposter syndrome" which is when someone doesn't feel like they have enough credentials or knowledge to be an authority in their niche or charge for their services and this is a very common issue when starting out.
    Tony also shares some of his biggest struggles as a father to a young son and busy gym and online business owner and some of his best practices that help him day to day.

    • 1 hr
    083 - 6 Ways To Stay Fit and Healthy After 40

    083 - 6 Ways To Stay Fit and Healthy After 40

    Since most of you listening to this show are either in your forties or getting close, I thought it would make for a great show if I shared some actionable ideas on how to get fit and stay there.
    Age is just a number and I honestly believe that, but the fact is that our bodies don't do what once did and many of us are dealing with aches, pains, past injuries, and tight muscles.
    It's part of the aging process to some extent but the larger factor is how we've lived our lives up until this point.
    Many of us have spent years or decades sitting at a desk, driving long commutes, and living a relatively sedentary lifestyle.
    And that sh*t adds up!
    So today I talk about 6 specific things you can do to combat the effects of an old, tired body and start feeling better than you have in years.
    1. After middle age, men lose roughly 3% of their muscle mass every year, on average. It's called sarcopenia and can affect your quality of life and even shorten life expectancy. To stop or even reverse this, prioritize strength training. Most men will be just fine with a full body strength program 3-4 days a week coupled with a few days of conditioning. Unless you’re a former elite athlete or body builder, this is plenty. Focus on compound movements using basic push/pull/squat/hinge/carry. Body weight training works very well also.


    2. Do dedicated mobility work, foam rolling, get regular massages, and always warm up before every workout. Move as much as possible. Sit as little as possible.


    3. Reevaluate your lifestyle. Decades of sitting and inactivity have wreaked havoc on your muscles, tendons, and ligaments. They say sitting is the new smoking and I believe it. Get active ASAP but ease into it. Check your ego at the door and train smarter not harder.


    4. Read your body. Your body isn't the same one you had in college. You can get as fit as you want, have 6 pack abs if you want, and feel 25 again if you want, but you have to work with the body you've been abusing for the last 20 years. Trying to pick up where you left off will often lead to injuries, pulls, and strains.


    5. Get your annual exams. Check your blood work and testosterone levels. Low T is a real issue and can greatly affect your ability to gain muscle and lose fat. We are almost all deficient in nutrients because the typical American diet sucks. Take a high quality multivitamin and maybe a fish oil supplement.


    6. How you feel is directly related to how you live. Diet, exercise, stress management, sleep, hydration, and recovery are all huge parts of this. Pay attention to each one, not just one or two. 
    We can choose to improve the quality of our lives at any time. We just need to be willing to change, pay attention to the basics, and be consistent with the fundamentals of good health.

    • 34 min
    082 - How My Parents Lives Led To My Dedication To Health and Fitness

    082 - How My Parents Lives Led To My Dedication To Health and Fitness

    For today's show I wanted to share some personal history about my parents and how their significantly different lifestyles led to significantly different outcomes.
    This is important because our quality of life is directly related to our daily habits and actions. It's tied to the food we eat, the exercise we do (or don't do) and the environments we choose to put ourselves in.
    My mother raised two boys alone and spent her life working hard just to take care of us. She didn't have the time or money for a gym membership or to shop organic. She didn't dedicate any time to being healthier but instead just did her best to survive.
    She also managed to pick up a lifelong smoking habit and a number of jobs that required sitting at a desk all day.
    She started developing major health issues in her fifties, which isn't much older than I am and spent more time at doctor's offices than anywhere else.
    Despite a heart attack in 2005, she picked smoking back up and continued to stay inactive. This led to being diagnosed with severe COPD and ultimately is what led to her passing at age 70.
    On the other hand, my father lived in southern California and spent much of his free time outside playing sports.
    He found time to exercise every day for most of his life and now at 74, he's as fit as I am. Being retired, he spends 3-4 hours a day swimming, stretching, and using the weight room.
    And barring anything catastrophic, he'll probably live to 95 or 100.
    The thought of dying early and missing out on my daughter's lives terrifies me. And genetics or accidents aside, we are in control of our health.
    We get to choose health or illness with every bite of food we take or every decision to be active or inactive.
    My hope is that you hear my story and start making better choices for your longevity. It's all we've got, my friends. Use this life the best you possibly can and squeeze every drop from it.

    • 24 min
    081 - Making an Impact and Choosing Purpose Over a Paycheck With Seth Pearson

    081 - Making an Impact and Choosing Purpose Over a Paycheck With Seth Pearson

    Seth is a married father to 5 children as well as a former U.S. Marine where he taught chemical defense and was a black-belt combat instructor. He then worked as a security contractor and even took an oil field job, working 100+ hours a week. He now runs fitness coaching programs, both in person and remotely.
    Seth and I share a common interest in helping others through fitness and although I was only recently introduced to him, I was blown away by his raw passion and his commitment to serving others.
    We spoke about the importance of doing work that fulfills you and why waking up with a sense of purpose is so important. He mentioned a quote that stuck with me, which was "your playing small doesn't serve the world. We are all meant to shine".
    On that note, Seth went all in on his coaching career and even turned down an offer to make $12k/month at a time when he was only making $400/month.
    Given the fact that he has 5 kids and a wife who stays at home, it was a decision that put his commitment to the test. He chose purpose over a paycheck and while some may look at it as stupidity or even selfishness, I see passion and determination.
    It takes balls and a hardcore belief in yourself and your mission to look that far ahead and go after your dreams with so much uncertainty. I admire him a great deal for having that conviction and not doing what most would do in that situation and play it safe.
    Seth has been teaching boot camp classes for Camp Gladiator and has recently started developing an in-depth coaching experience for busy parents that runs much deeper than surface things like just a workout plan or diet.
    We talk about the importance of our mindset and environments when it comes to succeeding with our fitness goals and looking at "big picture" things instead of just weight loss.
    His philosophy on fitness is:
    Get up Dress up Show up Never give up He truly wants to impact people's lives in a meaningful way and I'm sure you'll be as inspired by him as I was.

    • 55 min
    080 - Finding The Spark and Going All In On His Health With Jorge Rosa

    080 - Finding The Spark and Going All In On His Health With Jorge Rosa

    Jorge Rosa has been a member of the Fit Dad Nation community for years. He's a busy father of two, a business owner, and former fat guy.
    After high school, he left behind sports and went to culinary school, where he went from a lean and fit 135 pounds to over 250 pounds in just over a year.
    For years, Jorge struggled to prioritize himself and always seemed to have more things to do than he had time. He was working two full-time jobs, working 18 hours a day at one point, and building his side hustle at the same time.
    This started his real struggle with weight and over the last 15 years, he's fluctuated up and down, always seeming to find more excuses than results.
    His wife also struggled with post-partum depression and he spent any extra time he had with her and his young children. Of course, his health suffered. His eating was sporadic, his sleep was hard to come by, and there was definitely no time to hit the gym.
    But his hard work and dedication paid off and he was able to start his own business, finally giving him more flexibility with his time. But it wasn't until January 2020 when we started our Project 45 Challenge in the FDN Inner Circle that Jorge went all in on his health.
    I've seen him start and stop many of our programs and monthly challenges and I know at some point things would "click" for him and he'd find his inspiration and motivation.
    And in today's show, he shares what brought on the changes, how it's impacted his family, relationships, and quality of life.
    And it's inspiring as hell, honestly.
    Any time I see a dad make the firm commitment to himself and then get after it with 100% focus and dedication is a reminder of why I do what I do.
    This is a show for regular dads by regular dads and Jorge's story shows us that regardless of all the sh*t we have going on in our lives, sometimes all it takes is that spark to set you on fire.

    • 59 min
    079 - Why The Diet and Food Industries Want Us To Fail

    079 - Why The Diet and Food Industries Want Us To Fail

    The food and diet industry want us to be fat.
    There are billions of dollars to be made on highly processed, low quality foods and they're taking full advantage of it.
    Walk into any grocery store and you'll find upwards of 40,000 items, most of which are junk. The food industry spends more than 7 billion dollars a year advertising this crap to us.
    Look at the most popular weight loss programs out there. They all have astronomically high fail rates. 84% of Weight Watchers members fail and end up back in their system, adding more money to their bottom line.
    Is it a coincidence that Nestle owns Jenny Craig or that the same company that owns Slim Fast owns Ben & Jerry's or that Pepsi owns Naked Juice? These companies don't give a sh*t about our health, they are in this for profit alone.
    But I'm not laying all the blame of them. We still have control over what we choose to put int our mouths despite the constant marketing and advertising of junk food we see day in and day out.
    The problem is that we can't seem to say no.
    But if it were just as simple as making a better choice and saying no to unhealthy foods, we'd all be fit. But the fact is that we're dealing with very smart people spending massive amounts of time and money learning and tweaking how to manipulate our brains and sell us their food.
    And we've been conditioned to buy it, eat it, and want more of it.
    This is obviously a HUGE topic and I can't hope to even make a dent, but I can at least share my thoughts and hopefully open your eyes to what we're up against.

    • 24 min

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