Chris W.

Fitness coach for dads

[Chris W. @ChrisWbyDesign]

The hard thing you keep putting off is the doorway to the life you keep asking for.

Added in some high-rep belt squats to finish off leg day.

[Chris W. @ChrisWbyDesign]

Things you love to see: A dad I’ve been working with through 1-on-1 coaching just hit a major milestone.

31.5 pounds down and still going.

I LIVE FOR THIS. 🤘

[Rob DenBleyker @RobDenBleyker]

CNN projecting Pitbull will remain Mr Worldwide

[Chris W. @ChrisWbyDesign]

What a gift it is to wake up before the sun with something worth chasing

There are people who would give anything for a body that works, a family that needs them, and one more morning to get after it

You have all three right now

Let’s go

[Chris W. @ChrisWbyDesign]

@rothtardy Haha, I gave the COROS four days. Nothing wrong with it at all. I don’t have a lot of shit, but when I do spend the money, I’d rather get exactly what I want.

[Chris W. @ChrisWbyDesign]

This isn’t about being hardcore or to flex, it’s to show other dads that they can do it too.

There’s a version of their day where they get up earlier, choose to move their bodies, prioritize their health, and make a few small changes that can completely change their lives.

Dads are important. Not just for ourselves, but for everyone who depends on us every single day.

We owe it to ourselves and the people we love to become the best versions of ourselves we can be.

Aim higher. 🤘

[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.