The Six Pack Dad Tribe

^{_{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}}

After coaching 300+ busy executive dads, we’ve noticed one challenge comes up again and again: travel.

Travel is challenging because it gets you out of your normal routine. You don’t have access to your pantry. Early mornings. Airports. Hotels. Business dinners. Fast food. Long days on the road. Constantly being crunched for time.

And the reality is, when you travel, you’re probably going to have to eat out more than you normally would. That’s not necessarily a problem. You don’t need to eat perfectly or avoid restaurants altogether to continue making progress.

You just need to know how to make better choices when your options are limited.

Here are some of the healthier, higher-protein options we recommend from some of the most popular fast-food restaurants so you can stay on track no matter where you are:

Chick-Fil-A

1. Grilled Chicken Club SandwichCalories: 465 cal | F: 17g, C: 41g, P: 37g | Sodiu...

_{Written by Tyson Johnson, Founder of The Six Pack Dad Tribe}

Back in the early 2000’s, I went through a dramatic health transformation. I went from 25% bodyfat to 8% body fat. It was awesome.

But there was a problem: How I got there wasn’t going to work long term, especially after I graduated college and started a family. My time in the gym was extremely long and intense. And my diet was super strict. I knew it wasn’t sustainable forever. 

So my quest became how to slowly become less extreme, while still maintaining my lean, fit, healthy physique, year round. (I say “year round” because one thing I hated was feeling heavy. I would also see guys in the gym who were incredibly strong but had little definition. You definitely couldn’t see their ab definition. I was determined to be different.) 

I spent the following years slowly weeding out what I didn’t need, simplifying my approach to make it more sustainable, and removing any extreme aspects of the program. I was basically my own test dum...

_{Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}

We’ve worked with 300+ busy executive dads, and one of the most common things our guys struggle with is late-night snacking.

Why?

Because for many guys, it’s a coping mechanism for stress. 

Being a busy professional dad comes with a unique set of challenges. From sun up to sun down, you are going at full speed. Managing work responsibilities on top of family responsibilities is basically two full time jobs. The only time you get to relax is late at night when the kids are in bed. You stay up late to cherish this quiet time and nothing feels better than enjoying a tasty treat or snack with that. Late night snacking solves one problem (the stress from your day) but creates a whole new problem: weight gain and poor health. 

If late night snacking is standing between you and your health goals, here are four proven strategies we use to help our clients break the cycle of late-night snacking:

1. Start With...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

We recently ran two LinkedIn polls.

The first asked: Is processed food healthy? The second asked people to choose which was least healthy: soda, pastries, red meat, or processed food in general. In both polls, a majority of people pointed to processed food as the problem.

While it's true that many highly processed foods are easy to overconsume and provide little nutritional value, I think this reveals a much bigger problem: we've started labeling foods as simply "good" or "bad." At The Six Pack Dad Tribe, we teach a different approach, and I want to share that with you today.

Food Exists on a Spectrum

One of the biggest mistakes people make is believing that every food falls into one of two categories:

• Healthy = unprocessed = good
• Unhealthy = processed = bad

Nutrition simply doesn't work that way. Instead, food exists on a spectrum: from foods you should eat frequently, to foods you should eat ...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

One of the most common objections we hear when someone considers investing in our services is:

“Why would I pay for online coaching when I could hire a personal trainer for about the same amount?”

It’s a reasonable question, and, at face value, it makes sense to think that in person training would be more valuable. As a former personal trainer myself, I can say firsthand that personal training provides tremendous value if your goal is to learn how to exercise, improve their technique, stay accountable to your workouts, or build muscle and strength. But if your primary goal is fat loss, personal training may not be the best investment because more exercise isn't going to adress the root cause of your problem. 

Fat loss is primarily a nutrition problem, not an exercise problem. 

I didn't fully understand how important this distinction was until I experienced it firsthand.

While working as a personal train...

 Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

If you’re an executive, and especially an executive dad, time is your most scarce resource. You don’t have time to live in the gym, and you certainly don’t want fitness taking over your life. Yet, you probably have goals of losing weight, gaining muscle, improving your health, and getting in better shape. You know you need to exercise; the crux of the issue is you just don’t seem to have the time to do it.

The good news is you don’t need a ton of time to accomplish those goals. With only ~ 15 minute workouts and basic equipment (bodyweight, dumbbells, and standard cardio machines), you can build muscle, drop fat, and get back in shape.

Here are three proven, time-efficient training methods for cardio and strength you can start tomorrow:

Method #1: HIIT Cardio

High-Intensity Interval Training (HIIT) alternates brief bursts of intense effort with easy recovery periods. If you are looking for fat loss, car...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

Our company name isn't just for clicks...

Our proven system has helped dozens of busy executive dads uncover six-pack abs across different ages, body types, and starting points. See our transformations at thesixpackdadtribe.com/results.

Unlike a lot of other programs, our approach isn't built around fad diets, detoxes, or unsustainable extremes.

We approach fat loss by addressing the root causes that keep most men stuck using evidence-based nutrition, efficient training, and sustainable lifestyle strategies that create exceptional results you can maintain for life.

 Here's the five-part approach we use with all our clients:

1. Improve Insulin Sensitivity

One of the biggest barriers to getting lean is poor insulin sensitivity.

Up to 80% of American adults suffer from insulin resistance, a condition where your cells stop responding to insulin. When insulin can't do its job, your cells don't absorb fuel ...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

Every day, men come to us frustrated. They exercise consistently, try their best to eat "clean," but still can’t seem to shed that last layer of stubborn belly fat.

After coaching over 300 clients, we’ve found that most guys are usually just missing a few crucial pieces of the puzzle. Once they add in those missing pieces, the results finally follow.

If you’re working hard but the belly fat isn’t budging, it almost always comes down to one of the following three common blind spots:

1. You Have Way More Fat to Lose Than You Think

Rule of thumb: Whatever amount of fat you think you need to lose, add 10 to 20+ pounds to it.

Almost every client we work with hits their initial "dream weight" only to realize they don’t look as lean as they envisioned. To get that defined look they are looking for, most of our guys end up reaching weights they haven't seen since high school, college, or their wedding day.

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

Muscle growth is easy when you're 20. But when you're 40+, it's a different game. Here's the 5-step guide to growing muscle after 40 that I have used with dozens of guys to drive results, no matter their age. 

#1: Master technique first. Most guys either don't know how to lift properly or have picked up bad habits along the way. Technique is what helps you get the most out of every exercise. Lift with poor form and you're not just failing to work the target muscle, you're also raising your injury risk.

#2: Do the right exercises. Curls and bench press alone aren't going to transform your physique. You need to hit every major muscle group in the body. You can cover them all with these 7 movement patterns:

1. Horizontal presses (bench, pushups, etc.)
2. Horizontal pulls (cable rows, dumbbell rows, etc.)
3. Overhead presses
4. Vertical pulls (pullups, lat pulldowns, etc.)
5. Squats/lunges
6. Hinges (deadlifts, RDLs, hi
...

Written By Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe

There is so much fluff in the fitness industry.

Let me help you cut through it and understand what really matters for most people who want to get healthier, and feel/look better based on my experience working with hundreds of real people with real lives. 

Here are the 11 most important things to understand if you want to improve your health in a sustainable way:

1. Nutrition is not complicated, just hard in practice.

Most people understand what is a healthy and what is not. And while there are details to nutrition that everyone could learn, the lack of information isn’t most people's problem. The problem people have is eating well at 9pm after a stressful day, or at a business dinner, or when your kid has a soccer game and dinner is a drive-thru. Nutrition fails in execution, not education. In other words, most people have an implementation problem, not an information problem.

2. Most supplements are ei...