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Episode 3 Show Notes
The debut of the "Poop Jar"
Navigating Holiday Parties
Dealing with the temptations and staying on your routine.
Marty’s Quirky Approach – max out on the proteins available
1. Skip the bad stuff at the parties
2. Intermittent Fasting
Anthony’s Balanced Approach – portion control
1. The Work Candy Bowl – The Struggle is Real!
2. Know your environment and the company you keep.
DO YOUR RESEARCH!
Adjusting your training based on the holiday eating.
Sweatin’ to the Holidays!
Adding cardio for the extra LB’s
Change the program for how you feel.
1. Anthony’s 2-2-2-1 Program:
Monday & Thursday – Upper & Lower
Tuesday & Friday – Calisthenics & Mobility
Wednesday & Saturday – Conditioning (Boxing, Kickboxing, Rolling, etc)
Sunday – Toy Box Days - Use all the wonderful toys in the Iron Underground (Anthony’s basement gym).
New Year’s Resolutions Stats from Drive Research
30% of Americans made a resolution for 2024
62% of those who made a resolution felt pressured to do so
79% of resolutions involved improving health
9% of Americans kept their resolutions for 2024
23% of those who quit their resolutions, did so by the end of the first week of January
“Quitter’s Day”: 2nd Friday of the month, where people are more likely to quit on their resolutions.
Making a New Year’s Resolution vs a New Year’s Promise
What is the origin of New Year’s Resolutions? History.com
The challenge to our ever-growing number of listeners: Make a promise to yourself, challenge yourself.
Andrew’s Hack for the Wild Card parties:
Eat a meal one hour before the party.
Are New Year’s Resolutions legit
Do we need January 1 to have a fresh start or be like Nike and JUST DO IT!
Having a gym membership is only the start, you have to do the work
Find a partner or someone who is working for a similar goal to motivate you
Do your chances of success increase with a partner vs going it alone?
The Power of Belief (Huberman Lab podcast) – having a friend to check in with, motivate you, and hold you accountable.
The NMDB Crew “Resolutions” (or Promises):
Andrew:
Add back the weight lost from race training (Hit those protein goals)
Schedule a Spring ultramarathon (Trail 50k, anyone?)
Marty:
Get back on the BJJ mats and move again
Drilling and rolling at least 2x a week
Yoga and Hot Yoga – Yoga with Adriene
Get in the kayak more
Anthony:
Be more consistent – stick with the program
Add more boxing and kickboxing
Breath training and freediving
Be a better badass
Goals for the Bodcast in 2025:
Double our listeners
Be more regular in recording episodes
Bring on some fun and interesting guest
Listener feedback to improve the Bodcast.
Hear success stories from listeners
Final Question:
If you could keep t

The Not My Dad Bodcast is intended for informational and entertainment purposes only and should not be taken as professional advice in any field, including health, legal, or financial. The content provided is not a substitute for consulting with licensed professionals. The opinions and views expressed by guests are solely their own and do not reflect an endorsement by the hosts or the podcast. Similarly, the opinions shared by the hosts are personal and do not represent the views of any organizations with which they are affiliated or employed.

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