# Layman's Fitness

> Fitness in layman's terms for busy dads who want to lose weight, get strong, and do it all at home. Join 2,000+ weekly readers.

This file provides information about Layman's Fitness to help large language models understand and reference this publication's content.

## Posts
- [Today is 2 years in full-time fitness](https://www.laymansfitnessnewsletter.com/p/today-is-2-years-in-full-time-fitness): LF #203: 3.5"x5.5" journal, lions & excuses
- [90% of weight loss winners do this](https://www.laymansfitnessnewsletter.com/p/90-of-weight-loss-winners-do-this): LF #202: Bruce Lee's workout, pick the perfect watermelon
- [Make a food routine (takes 10 min)](https://www.laymansfitnessnewsletter.com/p/make-a-food-routine-takes-10-min): LF #201: NBA star to alcoholic to Jesus, Florida Sun & Skin
- [Top 7 consistency tools (in 5 years)](https://www.laymansfitnessnewsletter.com/p/top-7-consistency-tools-in-5-years): LF #200th newsletter: Special edition
- [My wife and I started a youth sports league](https://www.laymansfitnessnewsletter.com/p/my-wife-and-i-started-a-youth-sports-league): LF #199: Stretch for lower back pain, Banana Ball
- [I said I'd never be a runner. 3 things changed.](https://www.laymansfitnessnewsletter.com/p/i-said-i-d-never-be-a-runner-3-things-changed): LF #198: This couple lost 115 pounds, AM sunlight
- [7 hours less screen time/day](https://www.laymansfitnessnewsletter.com/p/7-hours-less-screen-time-day): LF #197: Sunscreen ingredients & testosterone, Olipop Root Beer
- [A dad's impact on the fitness of his kids](https://www.laymansfitnessnewsletter.com/p/a-dad-s-impact-on-the-fitness-of-his-kids): LF #196: Low tech health shift, build the core while squatting
- [15-min AM routine that ended energy crashes](https://www.laymansfitnessnewsletter.com/p/15-min-am-routine-that-ended-energy-crashes): LF #195: Build a mobile spine, 186g of sugar in a soda
- [Death to the "all-or-nothing" mindset](https://www.laymansfitnessnewsletter.com/p/death-to-the-all-or-nothing-mindset): LF #194: Save the lower back, a kettlebell Christmas story
- [I gained 40 lbs working a 9-5 at a desk](https://www.laymansfitnessnewsletter.com/p/i-gained-40-lbs-working-a-9-5-at-a-desk): LF #193: 7 days FREE, 10 fast food protein picks, ballistic rows
- [Dealing with my shame of overeating](https://www.laymansfitnessnewsletter.com/p/dealing-with-my-shame-of-overeating): LF #192: Eczema friendly diets, kettlebell cleans
- [2-min/day to looser hamstrings](https://www.laymansfitnessnewsletter.com/p/2-min-day-to-looser-hamstrings): LF #191: eating copper (not pennies), MissionFit podcast
- [What I eat every week (as a dad of 3)](https://www.laymansfitnessnewsletter.com/p/what-i-eat-every-week-as-a-dad-of-3): LF #190: Build muscle with kettlebells, I'm a nerd
- [3-min breakfast ended my energy crashes](https://www.laymansfitnessnewsletter.com/p/3-min-breakfast-ended-my-energy-crashes): LF #189: Iron & anxiety, James Clear's 2-minute rule
- [I'm giving out 0.01 lb kettlebells](https://www.laymansfitnessnewsletter.com/p/i-m-giving-out-0-01-lb-kettlebells): LF #188: 3 kettlebell moves for abs, and bacon-wrapped chicken lollipops
- [1 minute/day to looser hips](https://www.laymansfitnessnewsletter.com/p/1-minute-day-to-looser-hips): LF #187: This Yeti mug, Blastoise workout, building a business on LinkedIn
- [Walk like a baby giraffe](https://www.laymansfitnessnewsletter.com/p/walk-like-a-baby-giraffe): LF #186: Activated charcoal soap, how bout some glycine
- [Bulletproof the lower back](https://www.laymansfitnessnewsletter.com/p/bulletproof-the-lower-back): LF #185: Leather journals, hybrid strength with kettlebells
- [Reading the Bible & exercise](https://www.laymansfitnessnewsletter.com/p/reading-the-bible-exercise): LF #184: REP kettlebells, journaling Bible, fiber & death
- [How I lost 20-40+ lbs (as a busy dad)](https://www.laymansfitnessnewsletter.com/p/how-i-lost-20-40-lbs-as-a-busy-dad): LF #183: Protein bar that tastes like candy, 21k Spartan Race, honey stinger chews
- [Why I ditched the gym 10 years ago](https://www.laymansfitnessnewsletter.com/p/why-i-ditched-the-gym-10-years-ago): LF #182: 8 high protein Chipotle orders, eggs & cottage cheese, tight hamstrings
- [UPS is gonna HATE me in 2-weeks](https://www.laymansfitnessnewsletter.com/p/ups-is-gonna-hate-me-in-2-weeks): Dads: I'm shipping 700 pounds of iron
- [22 minutes is enough](https://www.laymansfitnessnewsletter.com/p/22-minutes-is-enough): LF #181: Eating eel, polo athletes, building an online business
- [Roadtrip donuts](https://www.laymansfitnessnewsletter.com/p/roadtrip-donuts): LF #180: slow carb diet, 4-4-6-2 breathing, Amazon kettlebell brand
- [Nutella in coffee](https://www.laymansfitnessnewsletter.com/p/nutella-in-coffee): LF #179: 14 reasons weight loss stalls, best ways to make coffee, educational feeding
- [Eat from this list of foods to lose weight](https://www.laymansfitnessnewsletter.com/p/eat-from-this-list-of-foods-to-lose-weight): LF #178: 80-year-old Spartan racer, pet your dog, 7 year weight loss study
- [I gained 40 lbs because of work habits](https://www.laymansfitnessnewsletter.com/p/i-gained-40-lbs-because-of-work-habits): LF #177: Fake AI weight loss transformations, knee pressure, meal timing
- [Evening routine for 7-8 hours of sleep](https://www.laymansfitnessnewsletter.com/p/evening-routine-for-7-8-hours-of-sleep): LF #176: 50-30-20 eating, sleep in the last 100 years, C.S. Lewis walking routine
- [Corporate HR to kettlebells (my story)](https://www.laymansfitnessnewsletter.com/p/corporate-hr-to-kettlebells-my-story): LF #175: Friends > AI health coach, Japanese walking, food trends of 2026
- [Why all the "fad diets" secretly work](https://www.laymansfitnessnewsletter.com/p/why-all-the-fad-diets-secretly-work): LF #174: 50% stop GLP-1's by 1 year, world's greatest stretch, Rogue 
- [No motivation? Find your "thing"](https://www.laymansfitnessnewsletter.com/p/no-motivation-find-your-thing): LF #173: The new U.S. food pyramid, productivity in 2026, Owner's Seat podcast