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. 5D AGO

    Episode 115: The One about Recovery

    If you're constantly sore and exhausted, stop flexing, you're not a machine, you need to be better at recovery. On this episode of the Fit Parent podcast, Amy and I break down recovery into the two simple factors you must master: muscular recovery (that achey, delayed onset muscle soreness) and central nervous system recovery (that total, can't-get-off-the-couch exhaustion). We give you a simple, actionable strategy to get the most out of your training, get the energy you need back for your family, and do the things you love. We go into depth on: Why recovery doesn't look like what a lot of people think. How to measure central nervous system recovery and combat it. How to actually fight delayed onset muscle soreness by prioritizing movement and blood flow. The importance of space in your training to prevent raising your stress hormone, which blocks the benefits of your training. Why all those expensive recovery gadgets are a waste of money. Stop chasing the shiny "nice-to-have" recovery hacks and listen to this episode to find out the non-negotiable, essential must-do's you need to check off the list. Don't wait; press play and fix your recovery now. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    52 min

  2. OCT 30

    Episode 114: The One Where We Win Before We Start

    On this episode of the Fit Parent podcast, Amy and I get super actionable on how to set yourself up for success. We all know we need consistency, but what happens when you’re consistent with the wrong thing? You’re just consistently spinning your wheels. So, this episode is about the critical difference between consistency vs. effectiveness and how to translate those big principles into a daily system where success is the default. We walk you through the massive mistake most people make (holding their first-draft habits to a final-draft standard) and share the system pivot I made to guarantee my routine succeeds, which—spoiler alert—involves waking up at the crack of dawn (4:30 AM). This isn’t about willpower; it’s about making starting as easy as possible. You’ll learn how to stop hoping for motivation and start building a system that literally sets you up for automatic success. Here are the key takeaways from this episode: Why it’s important to embrace the iteration process. The importance of stopping waiting for motivation and starting to build a system that makes success the default How to make things happen by identifying and eliminating the “optional” part of your routine The importance of your environment: how to make quitting feel harder than starting. Why consistency is the goal and effectiveness is the refinement Most of us already know what to do. We just haven’t set up our life to let us win. If you’re ready to stop judging your first-draft systems and start removing all the barriers that are stopping you from your workout, hit play. It's time to stop spinning your wheels and start building a system that actually gets results. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    58 min

  3. OCT 16

    Episode 113: The One about Systems vs. Effectiveness

    If you've ever tried your absolute hardest at something, whether it's getting your kid to sleep or hitting a fitness goal, and still failed, you probably blamed yourself. Stop right there. You are not the exception to the rule. You are not doomed to failure. On this episode of the Fit Parent podcast, Amy and I dissect the most vulnerable question every successful person has to answer: When do you stop persevering and start pivoting? From the trenches of life, we break down the magic metric that determines your next move: If you did the absolute best you are capable of doing for an extended period, and the needle didn't move... you need a new map, not more motivation. If you’re burnt out, beating yourself up, and ready to quit something you still desperately want, this episode is your permission slip to change the game. Stop enduring the hard. Start evolving.  Here are the most important takeaways from this episode: Why most people bail on their fitness goals happens between weeks four and seven Why you need hard commitment to the process and a specific timeline, which takes quitting off the table when the pain hits How to definitively know if your plan is the problem The importance of realistic expectations and building a reasonable plan for the chaos Why finding the right strategies is essential for overcoming obstacles You are not broken, but your strategy might be. If you've been grinding and wondering why you failed, this episode is your answer. It’s what you need to stop beating yourself up and start changing the game. Hit that play button, and let's figure out your next, better move. Stop enduring the hard. Start evolving. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    51 min

  4. OCT 9

    Episode 112: The One about Small Things that become Big Things

    On this episode of the Fit Parent podcast, Amy and I discuss how small issues can escalate into larger problems if left unchecked. We've all been there. You let a little thing slide: a small disagreement with your spouse, a workout you skipped, an annoying thought you pushed down, and suddenly, you're sitting in the middle of a five-alarm fire. If you’re feeling overwhelmed, drowning in your own emotions, or constantly playing catch-up, this is for you. We share insights on managing emotions, the impact of unchecked feelings, and the significance of acknowledging problems early on. The key? Recognizing the small warning signs before they take over your life. These are the most important takeaways from this episode: Why ignoring small issues may cause a disaster The importance of recognizing your feelings Why self-awareness is your superpower in addressing personal struggles How simple communication saves the day How small wins can help regain control and motivation Don't wait until the house is burning down to grab a fire extinguisher. Be honest with yourself, manage those feelings instead of burying them, and break the cycle of inaction by chasing those small, achievable wins. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    49 min

  5. OCT 2

    Episode 111: The One about Owning your Choices

    In this episode, Amy and I discuss the absolute mental warfare that goes on when life gets messy. We discuss my own total failure to execute a workout I was perfectly set up for and how I let a 7-minute moment of family chaos and emotional avoidance dictate a bad choice. The truth is, trying harder is not a strategy. You have to drop the victim card and finally own your choices. We go deep into a tactical framework to help you own your choices. Every time you fail to execute, the first thing you need to know is if you’re dealing with a systems issue or an identity issue and stop using willpower as your only weapon. This is about being a professional at life and building non-negotiable habits, even when you feel like life is taking you in a different direction. We go into depth on: Why "trying harder" is a terrible strategy and why you need to swap it for strategic choices. How to figure out if your fail is a Systems Issue (the environment/process) or an Identity Issue (the choices you make). The painful reason why you keep breaking promises to yourself, even when you are perfectly set up for success. Why you need to choose action over emotional avoidance to feel less stressed, not more. The non-negotiable step of establishing enough volume (consistency) before you can even think about pivoting your plan. If you're ready to stop letting your feelings derail your goals and finally get enough data to actually know if the plan you have set up is effective, don’t miss this episode. Stop making excuses and learn how to operate as You 2.0. You can apply for the Fit Parent Project on my website or by sending me a message on Instagram.

    55 min

  6. SEP 9

    Episode 110: The One about The Fit Parent Project

    On this episode of the Fit Parent podcast, I break down my signature coaching program, The Fit Parent Project. This isn't just another episode of the podcast. I break down exactly how I help parents lose weight and get lean so they can be strong, confident, healthy, and free. My program is focused on three core pillars: sustainable nutrition, effective training, and a victorious mindset. Here are the most important takeaways from this episode: The importance of sustainable nutrition that focuses on flexibility and enjoyment of food. Why effective training should be tailored specifically for you. The importance of a victorious mindset to achieve long-term success Why small, consistent changes are better than big, drastic ones. How coaching and regular check-ins and personalized support can really make a difference I'm sharing the what, the why, and the how of it all, so you can finally get off the roller coaster and take your last "before" photo ever. You can apply for the Fit Parent Project on my website or by sending me a message on Instagram.

    28 min

  7. SEP 3

    Episode 109: The One with The Myth of Discipline

    On this episode of the Fit Parent podcast, Amy and I peel back the layers on the whole idea of discipline and show you why it's been weaponized against us. We challenge everything you've ever thought about motivation and show you a new way: one that's built on trust and self-compassion, not on some made-up idea of willpower. We will show you why willpower is not a strategy. It's an emotion, and it’s not something you can rely on to reach your goals. Even more, you can't trust your motivation. Even the most "disciplined" people in the world have days where they don’t feel like doing the work. The secret is to build systems and habits that work for you on those days. We go into depth on: Why willpower is not a strategy for success and how discipline can often be misused as a blanket solution. How setting realistic expectations helps you achieve success. The importance of keeping promises to oneself to build trust and consistency. Why consistency is better than perfection. The importance of recognizing that growth is a gradual journey. The whole point of this is to get you to stop beating yourself up and build trust in yourself so you can commit to a gradual journey of improvement rather than relying solely on willpower and discipline. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    46 min

  8. AUG 25

    Episode 108: The One with the Back to School Blueprint

    If you think you're going to achieve all your goals this back-to-school season without a plan, you're setting yourself up for failure. On this episode of the Fit Parent podcast, Amy and I discuss why most of us get it wrong and how to make a lasting change. The start of a new school year is more than just a fresh start for the kids; it's a chance for us to reset our health. So, today, I walk through a simple, actionable blueprint that takes you step-by-step through the process of losing weight for good. We break it down to help you feel in control this fall. Here are the most important things we covered: How procrastination can hinder effective planning The importance of setting a deadline to motivate action Why realistic expectations and consistency are crucial for weight loss Why you can't out-train stress and poor sleep How tracking what you eat builds awareness and accountability Why protein, fiber, and lifting weights are your secret weapons for weight loss This isn't about being perfect. It's about being prepared. So, if you want to stop the madness and actually feel in control this fall, this episode is for you. To get more content like this, follow me on Instagram, join my free Facebook group or checkout my website for free guides.

    57 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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