Chili Recipe, Dr. Oma & Exercising through injury

3 Things I'm Loving, Reading, Watching or Doing

1. Chili Season
Fall is officially here, which means chili’s back on the menu. I’m not wholly a keto guy, but this easy keto chili recipe has become one of my go-tos. The taco seasoning gives it a twist that sets it apart from the usual chili lineup, and it’s simple enough for a weeknight.

2. Funny Dude
If you’re a dude of a certain age, you’ll appreciate this guy’s ridiculously good impressions of Jason Bateman and Vince Vaughn. How is this so spot on?

3. Interesting Podcast
Dr. Orna Guralnik (the famed psychoanalyst from Showtime’s Couples Therapy) joins Michelle Obama and her brother Craig to unpack a listener’s question about disconnection and boredom in marriage. One standout idea: parents today often struggle because they’re trying to “go it alone.” As Dr. Orna says, “Your spouse can’t be everything—especially during the child-raising years. You need friends, family… more people to help carry the load.”

2 Quotes Worth Pondering

“The goal is not to be perfect by the end. The goal is to be better today.” — Simon Sinek

“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” — John C. Maxwell

1 Big Dad Idea

Exercising When Injured

At our gym’s weekly staff meeting, the main topic of discussion was exercise regressions when a client is experiencing pain.

This is helpful for us dads who regularly work out because, let’s be honest, showing up at 100% every day just isn’t realistic once you’re in your 30s, 40s, or 50s.

Sometimes it’s: “My back’s a little tight today.”
Other times: “My knee hurts going up stairs.”
And occasionally: “No idea why. I just woke up and my shoulder hurts.”

As R.E.M. sang, “Everybody hurts sometimes.” Coaches included.

In most of these cases, discomfort resolves itself with proper sleep, nutrition, and smart adjustments in training. The goal isn’t to stop working out. It’s to keep moving safely. Here’s how we typically regress an exercise when pain shows up:

1. Make it bodyweight. (Still in pain?)

2. Slow it down or use an isometric hold. (Still in pain?)

3. Adjust the range of motion or change a joint angle.
   Example: Don’t go all the way down on a split squat or rotate your fingers out during pushups.

4. Add assistance.
   Example: Hold onto TRX straps or a support.

5. Swap the exercise.
   Example: Deadlifts hurt? Try goblet squats instead.

Progress, especially as we age, comes from consistency, not intensity. The best athletes (and dads) aren’t the ones who never feel pain. They’re the ones who know how to adjust, adapt, and keep showing up.