Author | Lightnews

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

🏋️‍♂️Not all exercise has to be “exercise”.

🛝Playing with your kids, family walks, neighborhood football games, etc. can be exercise, too. Get out of the mindset that all exercise has to be done on a treadmill or in the gym. Your daily life likely offers many opportunities for you to be active,

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

😣Do you wake up side shoulder pain in the morning?

🙌The passive or dead hang may be the solution to your shoulder pain. Now it’s difficult to say one exercise will ever heal or improve all pain. However, I believe this one is a great place to start and you’ll be pleasantly surprised by its

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

🕛But I don’t have enough time to workout…

👉Busy dads often say they don’t have enough time to workout, so here are 3 simple tips to help with this.

1️⃣Be flexible with your schedule.
As a busy dad, your schedule can be chaotic and can change in an instant. You need to be able and willing to

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

🧎‍♂️Dads, don’t take a knee to knee pain.

😳Well, actually, maybe you should…

😩When we have chronic knee pain, we often think it best to avoid bending our knees altogether. However, many times the opposite is actually true. You need to work to strengthen the muscles around the knee and push

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

🍽️What I eat in a day as a busy dad trying to stay healthy.

🗓️I’m on my paternity leave home with my twin girls and this is exactly what I ate yesterday. Yes, I eat way more than people think and so can you. And yes, I eat a lot of snacks. Lol.

🥩If you prioritize protein and try to eat foods

Karl • Online Fitness Coach @livfitkarl.bsky.social · 22d

One of my new favorite shoulder warmup, mobility, & prehab movements.

Scap push-up + alternate toe touches. These are really great for warming up the entire body but I specifically love them for shoulders and core. You could even throw them into a metabolic conditioning circuit. I like that they

Karl • Online Fitness Coach @livfitkarl.bsky.social · 23d

👁️POV: You’re a busy dad over 40 trying to balance life, family, and fitness.

🙅‍♂️I can relate to this so I know that many of you can as well. It’s not easy being a parent/spouse, working full time, and also trying to maintain a healthy lifestyle. You have little time, lack motivation, and feel

Karl • Online Fitness Coach @livfitkarl.bsky.social · 23d

👉Variations of seated good mornings to fit your needs.

👍You can adapt any exercise to fit your needs and abilities if you just break down the movement pattern. Good mornings are a hip hinge and you can alter this by sitting. This prevents you from doing too much weight and adds some focus to the

Karl • Online Fitness Coach @livfitkarl.bsky.social · 23d

🚫When we have low back pain, we often think it best to avoid low back movements.

👍However, many times the opposite may hold true. If you have back pain, your low back is likely weak along with a lack of mobility & strength in your hips & glutes. Seated good mornings can be a safe & controlled

Karl • Online Fitness Coach @livfitkarl.bsky.social · 23d

👨As a busy dad myself, I get the struggles of balancing life, family, & fitness.

😓It’s not easy for anyone, including myself. However, together we can figure out how to make this work for you. I have found some simple and effective methods that work for me and can help you do the same. You owe

Karl • Online Fitness Coach @livfitkarl.bsky.social · 24d

Side planks often get neglected in with the focus mostly on traditional planks.

However, don’t overlook side plank variations and strengthening your obliques. You have internal and external obliques, which have similar yet different functions in the body. For our purposes, think of them as a

Karl • Online Fitness Coach @livfitkarl.bsky.social · 24d

💪How strong are your back and shoulders?

🫵You may not be as strong as you think. Sure, all of those pull-ups and presses are great but can also create some huge deficiencies if not addressed. Trust me. I was a proponent of only doing the simple, major lifts for a long time. That is, until

Karl • Online Fitness Coach @livfitkarl.bsky.social · 24d

☝️One movement to improve strength, stability, & mobility of your entire body.

Kettlebell windmills are great for:
1️⃣shoulder strength, stability & mobility
2️⃣core strength & stability
3️⃣glute & hamstring strength & mobility
4️⃣grip strength (with bottoms up version shown)
5️⃣minimal

Karl • Online Fitness Coach @livfitkarl.bsky.social · 24d

🥳We haven’t changed much in 2022 have we?

📆Now this is the understatement of my life. 2022 has brought so many changes for me and my family, both.

🙌I finally got my online coaching business up and running, which has taken off beyond belief (thanks to & my amazing clients). My social media

Karl • Online Fitness Coach @livfitkarl.bsky.social · 25d

💥What’s so special about me as an online fitness coach?

🤔I guess nothing, really, other than I’m going through the same grind you are. I’m a busy dad of four kids (including 2 infant twin girls) just trying to make ends meet. I am experiencing the exact struggles as you of balancing life,

Karl • Online Fitness Coach @livfitkarl.bsky.social · 25d

🙌Share this bodyweight exercise with a friend and share the glute/ham gains.

🌉Glute bridge walkouts will crush your glutes and hamstrings with no equipment necessary. Be careful as this movement will humble you in a hurry. Change the angle, as shown here with a V walkout, to mix it up. Only

Karl • Online Fitness Coach @livfitkarl.bsky.social · 25d

🥗Eat real foods as often as possible.

⏱️Fathers Fighting Father Time, Part 4. I am by no means perfect, but I try to eat real foods as often as possible. Although a bit morbid, if it had eyes or came from the ground it’s likely good for you (vegetarians & vegans obviously have to adjust). Think

Karl • Online Fitness Coach @livfitkarl.bsky.social · 25d

2️⃣Combine these two functional movements for better shoulder mobility & core strength.

😇The kettlebell halo chop combines halos with chop & lifts for a highly functional upper body movement you’re likely not doing.

👍The halo portion is great for your shoulder mobility and strength, as you

Karl • Online Fitness Coach @livfitkarl.bsky.social · 26d

🥳The New Year is NOT a time for a New You.

💯Rather, think of it as a time to work on a better you, as you are already enough. Each new year really means nothing other than to represent the passing of time, and it reminds us that time is limited. Take this time to reflect on the past, learn from

Karl • Online Fitness Coach @livfitkarl.bsky.social · 26d

🚫No one is above the grind of life.

🫵It doesn’t matter who you are. How much money you have. How famous you might be. Where you live. Who your parents are. How many kids you have of don’t have. Whether you’re single, married, divorced, or none of the above, the grind of life is real for all.

Karl • Online Fitness Coach @livfitkarl.bsky.social · 26d

⬆️Looking to up your push-up game? Try these three variations.

👉Wide grip push-ups recruit the biceps, serratus anterior (along your ribs), and lats more than regular push-ups. The wider grip can challenge your stability in your core, chest, and shoulders as well. Many find this version easier

Karl • Online Fitness Coach @livfitkarl.bsky.social · 26d

Are you overlooking stretching of the most used muscles in life and workouts?

The triceps and lats are used in most every upper body movement, yet are so often neglected when it comes to stretching and mobility. Everyone seems to want horseshoe triceps and the V tapers back. All of that strength

Karl • Online Fitness Coach @livfitkarl.bsky.social · 27d

👉I face the same choices each day that you do.

⏱️Fathers Fighting Father Time. Part 2: Making Choices

📆I’m making the choices to change my life every single day, just as you are. Each and every day I face decisions that will either bring me closer to my goals or further from them. I want to be

Karl • Online Fitness Coach @livfitkarl.bsky.social · 27d

😪Stop crying about your knee pain and give these a try.

↗️If you’ve got cranky knees, or have trouble going up and down stairs, try banded terminal knee extensions.

🦵These are great for aging knees, prehabbing (preventing injuries), and rehabbing injuries or overuse. You can also do these one

Karl • Online Fitness Coach @livfitkarl.bsky.social · 27d

💪Get jacked in less time combining these two great bodyweight exercises.

👍The Burpee pull-up is one of the best total body movements out there. Combining two of my favorite exercises into one not only saves time but has many other benefits as well.

-build total body strength
-increase