The Fit Parent Podcast with Jeff Dalzell

Jeff Dalzell
  • 5.0 (3)
  • FITNESS
  • UPDATED WEEKLY

A dad with young kids talks about how to make lasting changes to your health, nutrition and fitness while also dealing with the chaos of parenthood. The host, Jeff Dalzell is an online & in-person fitness, nutrition, and weight loss coach based in the seacoast area of New Hampshire where he lives with his wife, Megan, older son, Levi, and twin son and daughter, Parker and Charlotte. Jeff is frequently joined by his client & co-host, Amy Steinberg, a mom & real-estate agent who loves history, as well as other elite coaches and industry experts. Thanks for listening.

  1. 4D AGO

    Episode 127: The One about Your Environment

    If you feel like you’re constantly "running on fumes" and just trying to survive the day, you aren't alone —but you might be fighting the wrong battle. In this episode of the Fit Parent Podcast, Amy and I talk about why your environment is either your greatest ally or your biggest obstacle when it comes to your health. We discuss the reality of "brain fog," the trap of burnout, and why you have to stop waiting for your circumstances to get easier before you start taking care of yourself.  Here are the takeaways from this episode: Why self-care isn't selfish; it's strategic The importance of auditing your "outputs" and realizing you can’t chase every goal at once without something breaking How you win by making the deliberate choice to protect your energy, even if that means temporarily letting go of some outcomes to focus on others What it looks like to adapt to your circumstances and why it’s the only strategy that keeps you in the game long-term Why your environment will always pull at you, so you must create internal boundaries to ensure you are the one in control of your daily actions. Stop for a moment and ask yourself: Are you actually okay with not being effective in the areas of your life that matter most? We’re moving past the excuses and getting real about the grit it takes to manage yourself when the world feels like it's pulling you in a dozen different directions. Tune in to Episode 127 of the Fit Parent Podcast to learn how to recalibrate your expectations and reclaim your energy.  To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    1h 5m

  2. FEB 12

    Episode 126: The One about My Fat Loss Phase

    In this episode of the Fit Parent Podcast, Amy and I pull back the curtain on my own 12-week personal fat loss phase. Rather than preaching "perfection," we discuss the practical framework for a successful transformation, which includes managing metrics, navigating the emotional ups and downs of the scale, and the importance of having a plan to stay on track. Whether you are looking to lose weight or just want to learn how to recalibrate your daily decisions, this episode provides a raw look at how even an expert manages the mental game of fitness. These are the key takeaways of this episode: Why documenting a clear personal "why" is vital because the initial motivation that starts your journey is rarely what keeps you in the game weeks later What are the specific variables you should consider in a strategic fat loss phase to make it a structured commitment How you can win the mental game by going beyond the scale as a single source of truth and how to stay focused through natural daily fluctuations The importance of planning your fitness goals around your real-life calendar Why periodic recalibration is the secret to bringing your habits back after life happens Stop waiting and start becoming the architect of your results. This is my personal playbook to show you that success isn't about being superhuman. It's about staying tactical even when life gets messy. Tune in to Episode 126, and remember: oftentimes, the best way we can take care of the people around us is by taking care of ourselves! To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    56 min

  3. FEB 5

    Episode 125: The One about Expectations vs Results

    In this episode of the Fit Parent Podcast, Amy and I break down the hidden relationship between expectations and results. Using everything from frustrating home renovations to the business secrets of the Savannah Bananas, we discuss why a fitness journey is more than just a workout plan. You'll learn how to "Mr. Miyagi" your way into a healthier lifestyle by focusing on small, tactical behaviors that lead to massive changes without the burnout. These are the highlights of the episode: What really drives your perception of progress and why your current expectations might be sabotaging your results The importance of working on "navigating the normal" as the skill that will maintain your habits even when life throws anomalies at you How you can start winning by focusing on doing the things you’re already doing better  Why awareness is a powerful tool for change Why success isn't about the "perfect" plan, but about staying in the game long enough to master the execution Success isn't about ignoring your life; it's about navigating it. And oftentimes, the best way we can take care of the people around us is by taking care of ourselves and having reasonable expectations based on the circumstances for what it is that we're going to do. If you're ready to stop the cycle of burnout and start winning for yourself and your family, this episode is perfect for you. Tune in to Episode 125!To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    58 min

  4. JAN 16

    Episode 124: The One about Overcoming Your Environment

    If you’re waiting for the "perfect time" to start your fitness journey, I’ve got some news for you: it’s never coming. In this episode of the Fit Parent Podcast, Amy and I discuss why "trying harder" is actually the worst strategy you can have and why your environment is the real thing standing between you and the person you said you’d be. We’re getting super tactical about overcoming the overstimulation of parenting, beating decision fatigue, and finding the "silence" you need to execute and achieve the best version of yourself. These are the key takeaways of this episode: Why your environment will always beat your motivation and how to avoid this from happening What decision fatigue is and how it drains your mental energy How to start winning by identifying your specific "sticking points" and testing small, tactical adjustments  The importance of moments of total silence as a strategic tool to decompress and avoid overstimulation How to avoid burnout and reactive decisions Think your house is too crazy to win? From "band-aids in the pool" to tripping over toys in the kitchen, we’ve all been there. Stop waiting for your circumstances to get easier and start becoming the architect of your routine. Relax, tune in to this episode, and let’s make this the year you finally do what you said you’d do. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    1h 3m

  5. JAN 8

    Episode 123: The One about Setting Goals that Move you Forward

    If your goal this year is just to "lose 20 pounds," you’re probably never going to achieve it. Why’s that? Because most of us set goals based on outcomes we can’t control, and then we wonder why we’re burnt out by February. That’s why in this episode of the Fit Parent Podcast, Amy and I discuss why our New Year’s resolutions are failing and how to shift focus from the destination to the skills, practices, and daily actions that move the needle. Here are the takeaways from this episode: Why you need to ditch outcome-based goals and focus on behaviors that move the needle How the Skills, Practices, and Daily Actions framework can make the difference in achieving the best version of yourself How to turn a massive goal into reality The importance of scheduling your health habits Why you need to develop self-awareness around your habits to stop reacting to your environment Stop settling for "good intentions" that don't lead to results. If you’re tired of the same old cycle of setting big goals and watching them fizzle out, this episode is your roadmap to a different way of living. We’re moving past the fluff and getting straight into the tactical strategies that actually work for busy parents. Tune in to this episode, and let’s make this the year your execution finally matches your ambition. Let’s get after it! To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    1h 1m

  6. 12/29/2025

    Episode 122: The One about Your Roadmap to 2026

    In this final episode of 2025 of the Fit Parent Podcast, Amy and I provide a tactical roadmap for achieving fitness success in the coming year. We discuss the necessity of embracing discomfort and setting realistic expectations when starting or restarting a fitness journey. We break down fitness goals into three main "buckets"—longevity, performance, and aesthetics—and we share a step-by-step guide to prioritizing these objectives for 2026. These are the most important takeaways from this episode: Why having defined goals provides a necessary target that prevents you from meandering through your days. The importance of choosing one primary focus to distribute your energy more effectively. How to achieve long-term results by being consistent in your habits first before attempting to "ratchet up" the intensity of your efforts. Why embracing discomfort and being "bad" at something new is a vital precursor to success. Why setting proper expectations is essential for staying committed when your program gets challenging. Are you ready to stop meandering and finally hit your targets in the new year? Whether you're aiming for better health markers, peak performance, or a new look, this episode provides the tactical steps you need to build a sustainable plan. Tune in to learn how to navigate the inevitable discomfort of growth so you can truly crush your goals in 2026. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    57 min

  7. 12/18/2025

    Episode 121: The One about 25 Lessons from 2025

    On this power-packed episode of the Fit Parent Podcast, Amy and I are cutting the fluff and dropping the 25 biggest lessons from 2025 that have to do with all the major parts of life: faith, family, fitness, and business. This isn't just a list of motivational quotes; it’s a list of global lessons that permeated fitness, nutrition, business, parenting, marriage, friendship, and faith. It's a time capsule of my year. But, even more, I think it captures and summarizes what I've hoped to share with you over the course of this year. If you want to check out basically everything I would want you to know from this year, all in one place, I think its worth a listen. I'm pretty proud of it. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    58 min

  8. 12/12/2025

    Episode 120: The One with the Only 25 Exercises You Need

    Variety is the enemy of progress. In this highly tactical episode of the Fit Parent Podcast, we’re diving into the critical difference between variety and consistency in strength training, laying out why trying a different routine every week is derailing your progress. I challenge the assumption that you need infinite exercises, because in fact, effective strength training is actually boring and revolves around mastering the same boring, basic core movements. The real variety isn't in what you do, but how you do it through different loading, tempos, rep schemes, and subtle variations on the "parent exercises." These are the most important takeaways from this episode: The only 25 exercises you need to get lean, strong, and prevent injury The importance of mastering the same small handful of fundamental exercises and not constantly chasing new ones. What the five movement patterns are: upper push, upper pull, squat, hinge, and core/carry. How to build a perfect workout based on a quality "parent" exercise from each of the five key movement categories. The importance of embracing "boring" and mastering the basics. You are probably making strength training way too complicated, and it’s stopping you from reaching your goals! If you’ve been jumping from workout to workout, hoping to find the "magic key," listen to learn how to simplify your fitness, ensure long-term progress, and create the freedom to live the interesting life you actually want. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    42 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

A dad with young kids talks about how to make lasting changes to your health, nutrition and fitness while also dealing with the chaos of parenthood. The host, Jeff Dalzell is an online & in-person fitness, nutrition, and weight loss coach based in the seacoast area of New Hampshire where he lives with his wife, Megan, older son, Levi, and twin son and daughter, Parker and Charlotte. Jeff is frequently joined by his client & co-host, Amy Steinberg, a mom & real-estate agent who loves history, as well as other elite coaches and industry experts. Thanks for listening.

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