5 Weeks of Consistency

After 3 weeks of consistent posting, documenting, waking up really early, working hard, I hit the inevitable slump. I did continue to workout 6 times per week but my routine was thrown off and I could tell a difference in my mindset very quickly. One day I woke up at 4:30 then the next day at 5:00 then one day at 6:00…what am I doing? I’m slipping on my goals that’s what I’m doing! Week 4 was my slipping week and I will never get that week back. I didn’t post to Motivational Father, I exercised for shorter duration at random times, I woke up at varying times, and I didn’t post anything to hold myself accountable. I started to fall back into my original ways.

Alright slipping happens move forward forget about it. Week 5 I’m back on it, up on a Monday at 4:00 AM feeling great leg day because that’s always “fun”. I am about to be 33 years old and I do not have time to waste because the years keep flowing and I cannot afford to sit still and watch the world slip by. I have started noticing a difference in my body after eating well-ish, skipping unnecessary calories from sides and not snacking nearly as much, I still have my fun on the weekends but not like I used to. Being healthy is where all progress starts, if you can control yourself and your health then you can start to control other aspects of your life and that’s where I’m starting. If you feel good from exercise and eating right then you organically create motivation to do other things that you have been putting off for so long.

Start working out. Why? Because you owe it to yourself to be healthy. You owe it to your family and loved ones to be healthy and active for a long time. Confidence is contagious and you want others to catch it from you, you want to be a carrier for the confidence contagion. You are always looking for motivation through influencers on social media and saying “I wish I could do that…that person is so lucky…look at that person’s body…ugh I don’t have time to get to that level…I can’t do these things” well no matter what you think, if you think you can or you think you can’t then you’re right.

“Whether you think you can or you think you can’t you’re right” – Someone said this and it stuck with me

Have a great week and stay motivated to becoming the person you want to be, because if you don’t do it someone else is going to.



Empty The Dish Washer…You’ll Thank Me Later

This was one hell of a weekend. After a strong week of training, working, and everyday chaos it was time to wind down. Just a couple of mini stories below from the weekend all which felt much deserved after a productive week.

FridayThe Gentlemen’s Evening


A couple friend’s and I decided we needed an evening for the boys, so we politely informed our wives that we were going to go ahead and….who am I kidding of course I made sure it was alright with her before going out, leaving all evening home responsibilities to her. Although I some times make stupid mistakes (think forgetting to move laundry from washer to dryer, or empty the dish washer of the clean dishes…gentlemen if you want to get some “attention” from your wife then empty that damn dish washer! This single task may have ultimately led to the conception of our son!)…alright I have to side bar this thought. Guys, your wife will ask you to do many things in life but if you ever empty the dishwasher without being asked and put all the dishes where they go then I’m here to tell you that you will become a God among men, a King among peasants, a Lion among gazelle. Your stock will immediately rise and possibly even split a couple times in the process, this will pay dividends for the rest of your life! Alright I digress (sorry for all the sad puns) I believe I have made my point here, just heed the advice and watch the magic happen!

“Empty the dishwasher! You’ll thank me later!”

One thing that I got a bit of a chuckle out of before starting the evening where history will be made was the way two of us traveled to meet the third. We were about to leave my house and I realized I needed a pick me up…not a roadie or starting beverage. I quickly made a homemade iced coffee, put it into a red solo cup (this seemed familiar) and headed out to the car. I sold my beautiful Toyota Tundra pickup and bought a small Ford Focus so we could buy a house recently and I obviously have a car seat in the back. So here we are, old college roommates jumping into my silver bullet car with an iced coffee in hand and a car seat with a Toy Story Woody doll in the back, ready to P.A.R.T.Y!! Times they are a changing.


Saturday – Slept in due to not being able to handle more than three or four good beers (and maybe a small vodka) but the night was well worth it. Almost took a nap while our son was sleeping but decided to get up and go into the garage for a sweaty training session, best decision I made.

Look at the sparkle of that bald head

Sunday – REST DAY!!!

Called a brunch with a some great friends. Always good to have friends that have kids of similar age to our son, he loves being around other kids. Little pool time after breakfast and just relaxing the rest of the day.

Time to get back at it tomorrow! Setting my alarm for 4:00 AM going to try and squeeze a little more time into the morning routine. I’m going to make this week pure hell in “The Church” (kind of an odd turn of phrase).

Monday Starter Kit

  • Get up early on Monday
  • Eat Clean on Monday
  • Workout hard on Monday (Start with Legs)
  • The rest of the week will fall in line
  • Get your ass into gear and go do it!

“Have an awesome week and remember to EMPTY THE DISHWASHER!”


Train, Work, Family

Right now you are at work looking at the clock thinking “damn, just a few more hours until I get to go home”. What is your plan when you get home? What are you gonna do? Are you going home to tell your wife how bad your day was? How busy you were? How your boss pissed you off? Then you go straight back there the next day, well I want to tell you, that whole day is now gone and you will never get that time back. You want to make a change? You want to start exercising? Want to get up earlier? Spend more time with your family? Go on an amazing vacation? Well get up and get on it! All you have to do is start! Take the first step and just start! Why is it so hard? Ask yourself that question, then listen to how stupid your excuses sound. “I cannot get up earlier because I need that extra hour to feel good.”, deep down you know that’s bullshit! Make a change, make the change for yourself first but then for your family or loved ones! How successful and happy you are will affect all those around you in a very positive way, and if it doesn’t then those are the people that get cut from the team.

I get up before the burning ball in the sky so I can train my body and mind before I start my day. I’m up so early that I don’t even see another person for the first two hours of my morning. Any idea how much I have accomplished by that time? Some times I have trained twice or at least one long strength conditioning session. I usually use the remaining time to cook myself some egg whites with peanut butter toast and maybe a protein shake. Finally I get on and write about my workout and whatever I have been thinking about during that quiet time in the morning.


My ultimate goal here is to bring out the better person that I know is inside myself. I know I have a highly trained, intelligent, and productive person lurking within. I am going to tell my son that he can do anything he wants and puts his mind to, but you have to give 120% to what you love. He will not be lacking in confidence or vigor because I’m not giving him the proper support. I will lead by living. My son will see me live and do extraordinary things, and hopefully he will see this example and strive to create an amazing life!

The best part about accomplishing so much before 7:00 AM is all the free time in the evening for my family. When I say “free” time I mean really free because I have already trained my body, mind, and done some things for myself, that’s free. When you aren’t working out or accomplishing any personal goals then all your “free” time turns into guilty time. You should feel guilty when you aren’t working towards your goals, so get after it today! I have more energy to play with my son and do things around the house. This is really working for me and I am positive that in some shape or form it will work for you too.


4:00 AM Comes Early, But So Does 32 Years of Age

Let’s GO!!!

4:23 AM – Monday means LEG DAY time to get up and build that foundation of strength! Popped right out of bed this morning, added a cup of dark black roasted adrenaline to my blood stream then right out to “The Church” for some sweaty painful morning ritual!

Leg Day:

Keep the workouts and movements simple so you don’t have to think of a workout this early in the morning. I am not a super athlete but I do know what works for legs, squat variations, lunges, Romanian dead lifts etc. Keep it simple, voluminous, and sweaty!

  • Row                                         2,000 meters (wake up call!)
  • Barbell Lunges                    4X25 
  • Banded Leg Press               4X15
  • Barbell Squats                     3X12
  • Romanian Dead Lifts         3X15
  • Quick walk around the neighborhood so I can make sure I’m the first one working!

5:23 AM – A good friend of mine sent me a text saying “he was working late and 4:00 AM came real early today”, this got me thinking. I have been getting up and going straight to work for someone else for many years, yes I have been a fairly early riser for most of those years but not like this current run. I started thinking “you know what comes early? 32 years comes early.” I cannot believe that I have not been getting up this early for my entire adult life! I cannot imagine what I could have accomplished with an extra 3 hours per day and the amount of continuous energy that this schedule gives me. Doesn’t matter what I could have done all that matters is what I’m going to do next!

We are so fortunate to be able to wake up everyday and make choices for ourselves! You can sleep in, you can get up and workout, you can get up and swim, you can get up and write or read. Who are we to waste this most precious time and decide to constantly hit the snooze button everyday? When you set your alarm the night before and have these solid intentions of getting up and doing shit what stops you from accomplishing this simple goal. It’s easy, just get up! Pour coffee and open the blinds or turn on the lights, turn on some music or a video of some drill Sargent screaming, just do something! Stop doing nothing! 30 years will come fast if it hasn’t already, then 40 years, then 50, 60, 70, before you know it your at the end and wondering “What if?”.

No more snoozing the alarm, you are an adult, you are in charge of every choice you make. If you didn’t get enough stuff done then that is your fault and your fault only! Get shit done! Take care of yourself so that you can live a long happy successful life no matter your circumstances. If you keep hitting snooze then before you know it your years are gone!

Get after what you want starting today!!!


Wedding Season – The Plus One

Two weddings back to back weekends this month, one family one friend. This weekend was a different perspective for me, I was my wife’s plus one for her former co-worker’s amazing wedding. The venue was a beautiful winery in Santa Maria called Presqu’ile. Mountainous views and all these people in nice suits and dresses, people love this wedding stuff. These types of weddings make you feel like you are in one of those Hugh Grant romantic comedies, as a matter of fact the groom was English, which of course makes all the ladies swoon during his vows (sorry babe you are stuck with the country boy accent).

What made this even more fun was the fact that I left my phone in the hotel room intentionally. I had no reason to take extra photos or post to social media because to be honest I really didn’t know anyone, even the bride or groom. I got to listen to speeches from friends and family which allowed me to kind of piece together what their lives were about and even how they met. Hearing these stories is very interesting, almost like reading a book and being totally immersed in the story. The bride had a great speech and it was quite funny, as usual the groom is always on roast. The bride’s father had an extensive speech but very endearing to someone he is clearly very proud of. At the end of these speeches I felt as though I knew the couple at least a little bit.

One thing that really spoke to me at this critical change time in my life was something the father and best man spoke to. Apparently the groom was unemployed when the couple met but had a great idea for his own business. They spoke to how he overcame some adversity and had driven to create an amazing recruitment business. It was easy to tell that he was clearly well respected, because a good majority of the guests were his employees! It definitely says something about a leader if his employees and team members show up and even travel distances to come to your wedding. I believe every leader should strive for this sort of support. It was a really cool opportunity to be around so many successful and driven people, many scientists, Doctorate degrees, and entrepreneurs. Definitely a crowd to gain some inspiration from!

Enjoying some syrah thinking about how lucky I am to have the life I have.

One other thing, the band was unreal! I have never seen such a diversely talented group of musicians. Every musician sang many different songs and all were incredible. I have to shout out to the big guy on stage singing “Superstitious”.

After all was said and done it was an amazing evening with some great friends and a lot of cool strangers. I almost felt like a wedding crasher!

Weddings are over for the year, time to stick to the grind and make those big changes!


You Can’t Make Time

It’s 4:25 AM on a Friday, I’m getting my ass out of bed to get the day started on myself. I have a great workout ahead of me but first I need that sweet black nectar of the gods and some great music!

There are people out there beating you ever day, people getting up before you and working on their dreams. There you are just hitting snooze over, and over, and over. Get up and get to work on you!

I started thinking about all the extra time I have since I have been getting up so early, it’s about 3 hours more! I have been able to workout, some times twice, cook and eat breakfast, then write on Motivational Father to hold myself accountable. I cannot believe all the time that I will never get back due to sleeping in or hitting snooze, I don’t even want to do the math because there is no looking back, only forward. My mind still tells me every morning to just hit snooze and then hurry into work but I’m changing that mindset to “get your ass up and do something!”

I feel so accomplished by 7:00 AM everyday…that’s crazy because some people don’t feel accomplished by the end of an entire day! If you have always hit snooze or get up right in time to get where you need to go I challenge you to get up at least 2 hours prior to our normal wake time and see what happens. Do you really feel better when you sleep an extra 15-20 minutes? No, as a matter of fact most of the time you feel even more groggy and exhausted. GET UP!!! Just try it, what do you have to lose? Most of us are fortunate enough to have this time available, everything is so convenient in today’s society. We do not have to do much to cook breakfast, gyms are open 24 hours, the internet is always on and ready for you to create something, books are always charged and read to be read, not to mention typically the weather is much nicer in the mornings than in the evening especially during summer. What do you have to lose? Nothing!

Create achievable goals for yourself such as:

  • I want to am going to get up at 5:00 AM tomorrow.
  • I want to am going to workout tomorrow.
  • I want to am going to eat healthy for lunch everyday this week.
  • I want to am going to accomplish that one thing that is constantly on the back burner.

Stop using the words “I want to” and start saying “I’m going to”. You have to make the decision to make the change and then execute. I know you have wondered how people become so successful, and it’s because they use their time much more wisely than the “average” person. Use your time like you have none left, work on yourself first because change starts with you! Make shit happen and make your old self jealous. Today you are no longer the same person! You are getting rid of bad habits and time wasters. There is no time left to make this decision you have to take action!

Make a change and do it right now! Not tomorrow! Not after this upcoming vacation! Do it right fucking now!


Churn and Burn! Time to Get at it Early and Often, No Matter What! (slight profanity this morning)

4:25 AM – Struggling a bit this morning, legs hurt, ass cheeks are sore, and eyes are tired…Get the fuck up anyway! I’m out of bed. Our son came into bed with us last night so I had to pull a silent transfer back to his crib this morning without turning any lights on…don’t wake him, he is a sleeping beast! Time to get in The Church for some ground and pound!


4:50 AM – Arms and Abs today, so that means no matter if your a big strong guy or a smaller frame man after this morning’s workout you will feel like you cannot fit through a door way and you probably won’t be able to wash your hair in the shower! Well screw it who needs hair anyway, I gave up on it this year and haven’t looked back!

Arms and Abs:

  • Dumbbell Curls                              4X15
  • Hammer Curls                                4X15
  • Spider Curls                                     4X15
  • Banded Tricep Pushdowns           4X15
  • Kettlebell Tricep OH Extension   4X15
  • Close Kettlebell Press                     4X15
  • Hollow Rocks                                   6X15
  • Situps                                                 5X20

5:50 AM – Message and photo received from a good friend message reads “Rise and Muthfuckin Grind”…next set was pure focus! Thanks friend!

Got this photo from a good friend this morning at 5:30 AM with a message – “Rise and Muthafuckin Grind” – So that’s what we shall do!

6:00 AM – Workout finished, headed for a walk to see the views. It is beautiful out in the mornings and there still isn’t anyone in the neighborhood moving. I’m thinking about consistency with my plan and what I want to do to move forward. My workouts give me time to reflect and ravage, I need them, I want them. I don’t have a Dad bod but that transition is pretty easy to make then continuously make excuses. I’m not going to get a Dad bod, not in five years, not ten, hell not even 20. You will see the lights in my garage on early everyday until I can’t flick those switches…then I’ll get a clapper (you know clap on clap off, gotta explain for the new generation)!


I’m looking down during the workout at my shoes, and thinking “wow I have had these for almost 4 years”. I don’t know if I have ever kept a pair of workout shoes that long, but they remind me of how much work I have put into them and i just can’t get rid of them. Some people might say “oh you have to try the new Nike or Reebok cross trainer, metcon, or nano, but today I don’t give shit about how they look, only about the amount of hours that I have put in. Growing up you always think you need the nice shoes, the new Jordans, the newest running shoes, but let me tell you if you put the work into whatever  you have and you out work your competition no one is going to say shit about your style. They can’t criticize what they can’t catch or keep up with! Kids don’t need the nicest shoes they need someone to teach them how to out perform their competition, an example, a Motivational Father or Mother.

I was not the kid that had the above perspective, but I learned over time how things should be in my eyes. I treat people with respect and I work hard, I have dreams, I have goals for myself and my family. I try to make people laugh on a daily basis because if you can’t do that then what the hell is the 8-12 hour day good for? Just work?

For me life is about achieving goals and creating relationships, I am trying to get better at both. I am forever a work in progress, because if i was totally content with everything then what will drive me to do better? I must do better, I have to do something big, I have to try and change people’s lives for the better! No more trying, no more excuses, no more talking let’s get to fucking work!


The Summer Intern

So I am an engineer in a very standardized and bureaucratic industry, this is not a knock on the industry but a necessity. The industry is some times tough to break into for new engineers  without previous experience and that can mean less fresh ideas and less fighters for change. However, every summer we get these fresh minded and eager new, generally temporary, employees we call the interns. The interns come in wanting to be Tony Stark, Nicola Tesla, or Elon Musk but soon realize that in order to get paid you have to do actual work to ensure the company meets revenue goals.

This summer I have worked very closely with a few amazing interns and fresh new hires. These people pretty much say yes to everything, why you ask, because that’s what you do when you aren’t on the official payroll yet! These interns could immediately step in and out-perform some of the experienced engineers with ease (and in many cases this includes myself). See what changes after 5-10-15 years of experience is that you become formed into your role, you do not get excited as easily as you once did. The change in attitude from intern to experienced professional obviously differs from person to person but is typically a less excited version of your former self (like when you hear a great song then you listen to it over and over until finally it’s playing but you don’t remember hearing it play). Jealousy is my best description for my feeling toward these starry eyed newbies.

The interns are willing and eager to perform at a high level no matter the task, I like to believe I am that way for most of the time. I certainly miss the days where things were so new, so interesting, so refreshing. One thing keeps me going through stressful times at work, teaching/training/mentoring.

I have had the pleasure to be able to train these upcoming titans of industry, and have had a great time doing so. Not only do I get to train them on the obvious job structure, tasks, procedures, and standards but I get to share experiences with my career. I am able to share failures and successes and put a funny spin on everyday monotony. The fact that the interns and new hires continue to come back to me asking for advice, asking questions, and  sharing accomplishments is enough to make my day that much better.

Overall I have been extremely impressed by our interns and new hires of recent. I hope that they question everything and blindly accept nothing. Rules are made to be broken or at least challenged until someone gives you a good reason why it is the way it is. These newborns of the workforce are bright and can resist conformance if and only if they maintain the mantra of “Why?”.

Do not conform. Do not be a yes man/woman. Do not resist your temptation to stress the status quo!


Work on Yourself First Thing Everyday

4:30 AM – Up and straight to the kitchen for a cup of caffeinated jet fuel before placing my offerings at The Church. No problem jumping up today but it was shoulder day after all. Another leg day coming in a couple days so that will be the true test of dedication.

Early Morning Workout, Before the Neighborhood Wakes 

Shoulder Day:

  • 10 Minutes of Jump Rope (Only rest for 15 seconds when you screw up)
  • Dumbbell Shoulder Press                    4X12
  • Standing Military Press (Barbell)       4X12
  • Dumbbell Front Raises                         4X12
  • Lateral Raises                                         4X12
  • Bent Over Shoulder Flies                     4X12

5:35 AM – I went on a walk to see the awesome views from our neighborhood and the song “7 Years” by Lukas Graham played, I have heard the song before but never really listened to it. This song put my thoughts into perspective today and got me thinking about the future I want for myself and my family, listen to it or better yet actually hear it.

I want to make sure that I have exactly the life I have always wanted and can show my son that you can do whatever you want. No one in my immediate family had graduated from college, I did it. I moved across the country without a real plan, or job, and only about $250 to my name, I made it work with amazing support from my beautiful wife. We have an little boy who is learning at an amazing speed so I have to change, I have to live my life in a way that he sees as inspirational or else I fail him. I can give my son or other people advice but if I don’t live it myself then it means nothing! Time to make dreams come true for myself and my family. Time to get more time with my family and more time for myself because who the hell knows, I’ve been on Earth for 32 years and I do not intend to waste the next 32. One trip around that’s all you get, one trip to make a difference in people’s lives, one trip to learn, love, and be happy. It’s not about money it’s about satisfaction and leaving a lasting mark.

Have a great day and stay motivated for your own sake not for anyone else!


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