Chris W.

Fitness coach for dads

[Chris W. @ChrisWbyDesign]

The average person should avoid listening to that audio. I spent years responding to fatal collisions, seeing and hearing things most people never will. You learn early to compartmentalize it all just to function and do your job.

But even today, those memories sometimes find their way back. And I can still hear the screams from behind the white sheet.

Protect your mental health.

[Chris W. @ChrisWbyDesign]

@jayjensen_wx

[Chris W. @ChrisWbyDesign]

Stop wishing your life was better.

Be better. Eat better. Think better. Move better. Do better.

At some point, you have to stop waiting for things to change and start making changes yourself.

It’s up to you to build the life you want. 🤘

[Chris W. @ChrisWbyDesign]

@NASA

[Chris W. @ChrisWbyDesign]

@RemeeAI Not everyday is great but consistency makes it easier.

[Chris W. @ChrisWbyDesign]

The boring habits that keep me training at 4:30 AM with a young kid:

Stick to a consistent wake-up time, even on weekends.

I’m usually up at 4 AM during the week, but I’ll sleep until 5 AM on weekends pretty often. Sleeping in too late can throw your internal clock off, making Monday mornings feel rough. Keeping a consistent wake-up time has made early mornings part of my normal routine.

Once I get out of the bedroom, I get some kinda light on as soon as I’m awake.

Light helps signal to your brain that it’s time to start the day. I also try to limit screen time before bed. What you do the night before matters just as much as what you do in the morning.

Figure out your workout the night before.

I don’t wake up at 4 AM trying to decide what I’m training. That’s already taken care of. Having a plan makes it a whole lot easier to follow through. Less thinking, more doing.

Get everything ready the night before.

I keep my phone on the nightstand beside me, and my clothes are ready to go. When that alarm goes off, I get up. The less I have to think about at 4 AM, the better. Make your routine simple enough that there’s no reason to talk yourself out of it.

Start moving your alarm back 15 minutes at a time.

Trying to go from 7 AM to 4 AM overnight isn’t realistic for most people. Start small, make adjustments every few days, and give your body time to adapt. You’re building a lifestyle, not trying to win a competition.

Give yourself time to adjust.

Research suggests it can take around two months or longer for a new habit to feel automatic. The first few weeks aren’t always going to be easy. Some mornings you’re tired. Some mornings you don’t feel like doing a damn thing.

That’s part of it.

I’ve got a young kid, a full-time job, and responsibilities just like everybody else. Training matters to me, so I make time for it. That also means getting to bed early and protecting my sleep whenever possible.

It’s not always easy, but it’s worth it.

Nothing flashy. Nothing complicated. Just showing up and putting in the work. Day after day. See y’all tomorrow bright and early.🤘

[Chris W. @ChrisWbyDesign]

Be the reason other dads think they can do it too. 🤘

[Chris W. @ChrisWbyDesign]

Dad to Dad,

I don't have many wishes, but I wish you win the battles you tell no one about.

I see you. I'm rooting for you.

Just figured you should know someone is proud of you, bro. Keep going

[Chris W. @ChrisWbyDesign]

@GhostfaceTalks_

[Ghostface @GhostfaceTalks_]

It's Halloween. I'm coming for you.

[Chris W. @ChrisWbyDesign]

Ingredients for an elite post-workout cream of rice bowl.

Just add your favorite whey protein.

[Chris W. @ChrisWbyDesign]

Happy Halloween. Saturday morning work.

The goal is simple: keep building something great here.

Inspiring dads to be stronger, healthier, and better every day.

We’re building something special.

To the moon, boys. 🚀

[Chris W. @ChrisWbyDesign]

Final home game of the season. Nothing quite like high school football on a Friday night.

[Chris W. @ChrisWbyDesign]

@MarvelStudios @Marvel Had tix since August.

[Marvel Studios @MarvelStudios]

Doomsday is coming.

Experience Avengers: Doomsday in Infinity Vision December 18. Get tickets now: https://t.co/HReh5UgcRk

[Tomorrowland @tomorrowland]

Back to 2011, when Avicii took over the Tomorrowland MainStage for the very first time and brought ‘Levels’ to the festival before its official release.

15 years later, the full set is finally available on YouTube. A legendary set, unforgettable memories, and music that still brings people together. https://t.co/jBIljQldJF

You can also stream this set in the Tomorrowland App, alongside his iconic MainStage sets from 2012, 2014 and 2015.

[Chris W. @ChrisWbyDesign]

I’m 5’9” and had a fling years ago with a 6’1” volleyball player. She and I had a little fling for a few weeks and she treated me incredibly well. I think a lot of men are intimidated by taller women, so they don’t always get the same attention. But when they find someone they want, they’re not afraid to shoot their shot. There’s nothing sexier than a woman who makes it clear she wants you.

[Mitch West @SCweather_wx]

The dream builds deep in the early morning hours.

[Chris W. @ChrisWbyDesign]

Looking for 3 men ready to lock in for the next 2 months before the new year

Head into 2027 with real change instead of wishing for it

Fully customized workout for your goals and comprehensive nutrition plan built for your life

Limited spots for November

[Chris W. @ChrisWbyDesign]

@Spotify It’s a toss-up between “Give Me Everything” by Pitbull and “The Thrill” by Wiz Khalifa.