The Mark Novak Show

Most dads struggle to stay consistent with their fitness because they fall into the traps of quick fixes, all-or-nothing thinking, and self-criticism. In this episode, I break down the key mindset shifts every dad needs to make for long-term health success. We'll talk about why something is always better than nothing, how to replace self-criticism with self-leadership, and why real progress comes from commitment, not motivation. Plus, I'll give you simple action steps to start implementing today. If you're ready to build a strong, sustainable approach to fitness, this episode is for you!

This is a new series where I will be breaking down and reacting to videos I find on social media.  This weeks episode features Thomas DeLauer.  He put out a video detailing some things that he does to stay under 8% Bodyfat year round.  I really liked the advice Thomas put out in his video but I noticed that many people found it complicated or perhaps not realistic for them.  So in this episode I went over his list and made a new list on how I stay under 15% Bodyfat year round. You will probably find my list less complicated and more realistic for you.   

Mark Minyard is a Automation Engineer, Nutrition & Fitness Coach, and a Graduate Student in Human Nutrition.  He has a tremendous depth of knowledge regarding nutrition and how to make changes in your life that last.  If you have struggled with making nutrition changes in your life that stick then this episode is for you. 

Jake Holsinger is a former college athlete currently in Real Estate Development.  His passion for flag football led to him documenting his games and sharing them on social media. Since he started doing that he has garnered more views than any other flag football content creator on the interenet. On this episode we talked flag football, being a new dad, his families journey with IVF, how to stay fit as a new dad and much much more.  Check out Jake on all social media platforms @jakeholsinger

Andrew is BACK BABY We talk: - 100 mile canoe expeditions - Training through pain and injury - How to create energy - Why you should stop talking shit to yourself -The importance of being a servant Andrew always brings the heat so your going to want to listen to this one on max volume in a public space.  Like share subscribe etc etc etc      

Hayden Pritchard is a Strength Scientist, Coach and Author at REPS Reseasrch review.  He's also a dad. A jacked dad.  He also recently welcomed a second baby into his family and knows what it takes to stay on track with fitness and nutrition during hectic/stressful times.  This episode, despite some audio interruptions, was incredible and I learned alot from talking with Hayden. Topics Covered Include:  Training with a new baby in the house The Power of 'Micro Sessions'  How to train consistently and create momentum Common excuses and how to overcome them  Training is fun and how to make it fun  Training with no end in sight

If you want some real actionable advice on how to become a Strong Dad this episode is for you.  My guest Mike Thompson of MJT Training will tell you how to eat for your goals when you have no time, how to train with no energy, how to navigate alcohol and social gatherings and much much more.  There's no beating around the bush in this one and Mike gets right to the point on a number of topics. His experience as a coach and a jacked dad shines through and I left this episode with some gold nuggets of wisdom.  I hope you enjoy this one as much as I did!   

I had my good friend Jim Denofa on the podcast and it was a doozy! If you want to get right to the training talk and skip us talking about moustaches, mullets and Napoleon Dynamite skip to 12:00 into the podcast.  Jim is a strong frickin dad. He's like 45 years old or something and still jacked, tan, and training his ass off.  He can deadlift a house, snatch a lion, and clean and jerk your mom.  If you want to learn how to get fired up about your training, deal with injuries, and train for the rest of your life you need to listen to this podcast.  I took so many lessons from this episode and I hope you enjoy it and learn from it as well. 

What do you do when you want to quit? The enormity of the task at hand is setting in.  It's going to take longer than you thought. It's going to be harder than you thought.  The comfort of your old life is fading further and further into the past.  What do you do when the motivation is dissapearing? 

Everyone has excuses.  I can't do X becuase of Y.  But what if you realized that you made up your excuses 'why you can't' which means that you can also make up reasons 'why you can'?  You have the ability to listen to your excuses and do the thing anyways.  Do the thing and you will have the power. 

Chasing perfection is a way to let yourself off the hook.  If you mess up you can give up because you fell short of perfection.  Instead accept that life is messy and you will inevitably mess up.  And when you do...get up. 

Keep going. Do not stop. 

Being a parent. Hard.  Working out. Hard.  Running. Hard.  It's not supposed to be easy. So why do we expect it to be?

This week we're talking about how to make changes. Well how to make LASTING changes.  Anyone can do a 90 Day Challeneg but how do we make changes that last for the rest of our lives?  You will find out how in this first installment of The Strong Dad Club - 5 Minute Friday!

This weeks guest is Dr. Rand Michael.  He is a full time doctor, husband, father to 2 daughters (with another on the way) and he just completed his first Ironman Triathlon.  A common complaint I hear from dads is that they 'don't have time to train'. This week Dr. Rand and I talk about how to train when life is hectic and your work schedule doesn't leave much time to be a husband, dad AND train for an Ironman Triathlon.  If you struggle with finding the time to train this episode will be very helpful for you!

Cory Gregory is a serial fitness entrepreneur, leader in the nutrition industry and a top training expert. As a way to save money for college, Cory worked as an underground coal miner until he opened his first gym at the age of 20. Cory quickly earned the reputation as an industry expert in both personal training and nutrition. Cory co-founded one of the fasting growing sport nutrition brands ever Musclepharm, which sold over a half billion dollars worth of product in the seven years he was with the company.

This episode is all about endurance training! My guest today is Mark Bottenhorn. Mark is an ultra endurance and hybrid athlete, a running coach and the host of 'The Finding Strong Podcast'. We talk all about the benefits of endurance training, how to get started and also he shares his experience with his second child unexpectedly being born at home! 

This 101 series of podcasts is by dads; for dads.  Every episode will be a crash course in a specific topic that features a dad who is an expert in that topic.  If you are a expectant dad, a new dad, or a veteran dad you can expect to learn tips and tricks that apply specifically to you.  This week my guest is Alan Thrall.  Alan is the owner of Untamed Strength a strength focused gym which is located in California.  He is a former marine who has competed in powerlifting, strongman, olympic weightlifting, and endurance challenges of all sorts.  His experience as a coach and competitor makes him the ideal guest for this podcast.  In my opinion Alan is one of the best teachers on the internet. His philosophy on training is down to earth and as a father of two he knows what you are going through.  If you are interested in learning how to start or continue working out as a dad then you need to listen to this episode. 

I asked Andrew Wilhelm of Strength F1rst to come on the podcast to discuss mental toughness. Andrew does a tremendous job of developing mental toughness in the men and women that he coaches. It is an integral part of what he teaches as a coach and what he embodies as an individual.  I was really interested to hear his perspective on what mental toughness means to him and how he is able to teach that to those he works with.  In this episode you will learn: What is Mental Toughness? Is it only applicable if you are a Navy Seal? What can we do to develop it?  Why is it important to be mentally tough?   You can keep up with Andrew and learn more about his coaching on instagram @StrengthF1rst and @andrewwilhelm_ You can also listen to his thoughts on the 'The Just Thinking Podcast'    

Erich Leidums who goes by @thatmountainlife on instagram  went viral after sharing videos of his 7, 5, and 3 year olds skiing some pretty crazy slopes. From the outside looking in it seems reckless to let your kids tackle some of the challenges that Erich has his children confront. But his ability to build the skills and confidence in his kids has allowed them to be competent preforming some 'risky' feats.  We live in a time where kids are constantly monitored and measured and tested and kept in the safest environment possible. However this is not the world that they will grow up to live in. The world that they live in is one that is dangerous, it is a world that rewards bold action and risk takers. It's a world that requires that you fail over and over until you achieve the result that you want. So could we be damaging children by keeping them safe and not exposing them to risk? Erich thinks so.  

Dr. Natascha Wesch has a massive amount of academic and practical knowledge when it comes to managing stress and anxiety in highly competitive environments.  She has a PhD in Sport Psychology, a Postdoctoral Fellowship in Health and Rehab Psychology, a Masters degree in Counselling Psychology, a Masters degree in Physiology and Biochemistry and a Bachelors degree in Exercise Science and Athletic Therapy. She represented Canada internationally in the sport of Rugby for over a decade and has competed in two Rugby World Cups. As a coach she led Canadas National Senior Women's team to their first ever rugby 7's World Cup. The goal in Dr. Natascha Wesch's consulting practice is to help athletes unlock their inner mental strength in order to reach their maximum athletic and personal potential. What you'll learn: - What anxiety is. -Is anxiety a bad thing? -How you can use anxiety to your advantage. -How to deal with anxiety in a pandemic.   

Mark Arnold has been working in the Emergency Services for over 20 years. First as a Police Officer and now as a Firefighter. Despite the fact that he was willing to do the work to maintain his mental and physical health Mark started to notice that he felt, in his own words, broken. He tried everything and anything that he thought would return him to his normal self. Exercise. Therapy. Taking cold showers. Nothing worked. He wasn't able to fully participate in his life and the world became a dark place for him. Fortunately, he kept searching for answers and found Ketamine Assisted Therapy through Field Trip and their Base Camp Program which is focused on helping veterans and first responders.  After going through their program Mark noticed some profound changes and he came on the podcast to talk about his experiences.  If you are interested in learning more about Ketamine Assisted Therapy check out: https://www.fieldtriphealth.com/blog/introduction-to-ketamine-therapy  

Max Browne was the #1 Ranked QB in America coming out of high-school and after receiving scholarship offers from across the country he decided to go to USC to pursue his dream of playing quarterback in the NFL. Expectations were high. Max was expected to perform and to perform well. Despite working hard, dedicating himself to his craft, and doing everything in his power to be the best athlete that he could be Max never panned out as a collegiate or professional player.  Max has taken his experiences and utilized him in his next stage of life.  You will learn:  - The problem with being too hard on yourself - The attributes of a true leader - How to find purpose 

Darryl Belfry is hockey's premier skill development coach and the mastermind behind the ever evolving skill sets of NHL Superstars such as Patrick Kane, Sidney Crosby, Auston Matthews, John Tavares, and Matt Barzal.  Darryl recently released a book 'Belfry Hockey' which takes you inside his journey from being a 19 year old kid who couldn't skate or stickhandle to the most respected skills coach in the game.  Darryl's story is fascinating and he has a tremendous passion for what he does. I loved this conversation and I learned a lot from Darryl's focus and unique perspective on life and learning.  In this episode you will learn:  - The difference between a coach and a teacher - How to develop elite confidence - Why and How the best embrace failure  - The importance of doing your own research - Why you should ask more questions   

Max Shank is the most interesting man in the world.  Or perhaps he is the most 'interested' man in the world.  As an author, coach and owner of Ambition athletics in Encinitas California, and a world class competitor Max has a deep understanding of the fitness industry and why people actually want to get stronger, fitter, slimmer, bigger, and grow bumpy abs.  Max is always questioning why we do what we do. As a result he has come to some conclusions that are powerful and can have an impact in your life immediately and easily.  In an industry that is focused on fast results and suffering to gain rewards Max has shifted his gaze in order to gain a new perspective on how to feel loved, content, and able to fully engage with this reality.  Quote of the episode: ‘We don't like it when people do heroin but if someone kills themselves with Cheeto's we're like yeah that's alright I guess.' I had a blast talking with Max and there are some takeaways that I implemented into my daily routine easily.  We talked about: - The Power of Cycles in Life - Something is WAY Better than Nothing - The Power of Moving for 5 Minutes Each Morning - Why It's Hard to Start BUT It's Also Hard to Stop - Why suffering is not necessary to make progress - Working out your stomach muscles and restricting your food choices is a weird way to find love.

Kevin is a man with a powerful story of overcoming paralysis from a motorcycle accident and the tragic loss of his father shortly after.  He has turned those challenging experiences into successes as a 2013 World Champion in Sledge Hockey and a 2014 Sochi Paralympic Bronze Medalist. Now as a successful speaker and business coach Kevin is able to share with others his strategies to use adversity to become more resilient.  In this episode you will learn:  - Kevin's Story - How to create an identity that will make success inevitable - The most powerful lesson Kevin has learned from his mother - How to use the 'Resilience Toolbox' to step up to any challenge - What to do when you feel like you are at rock bottom

Dr. Robison is the Chief Medical Officer of Novamind Ventures. He is the co-founder of Cedar Psychiatry and a Coordinating investigator with MAPS the Multidisciplinary Association for Psychedelic Studies. Dr. Robison conducted his first research study involving psychedelics in 2011 so he's been at this for quite some time. I was honoured to have the opportunity to talk to Reid about the therapeutic uses of different psychedelics including psylicibin and ketamine. Dr. Robison is at the forefront of a new revolution in the treatment of mental health and I had a great time picking his brain about this fascinating topic.   You will Learn: -What are the long term effects of psychedelics in a therapeutic setting? -When should psychedelics be used in a therapeutic setting? -What are the uses of different psychedelics? -Why would someone use Psylicibin vs Ketamine? -How do you maintain the benefits of therapy? -The many uses of Ketamine from extreme cases of depression to anorexia.

I had a great time talking with Derek on this weeks episode.  Derek is a very wise man. He has experienced tragedy. He has experienced loss. He has also been adept at listening to his heart and going within to find the answers he needs to move on.  Derek is a coach. He has devoted his life to the service of others. He shares real life lessons in this podcast that you are going to want to hear.  We talked about: - What listening to your heart really means - How to move on and grow from grief - Why you need to stop listening to other people - How to know your true purpose  

This was a great conversation that I personally learned a lot from. Dave Nixon is the author of 'Minding Yourself' which challenges the traditional approach to fitness and reframes the positive psychological approach to training, nutrition, and “self-love.” Dave hosts the 'Alpha Theta Flow Podcast' which has over 700 episodes and he is the founder of Functional Fitness Australia which he has run for over 10 years.  What you'll learn: - What 'Flow State' is and how you can achieve it. - The two most important things in life. - How to achieve results that are meaningful and long lasting - The importance of 'Intergenerational Growth'  

Joey is the Head Strength and Conditioning Coach at JJ Pearce High School in Richardson, Texas. He has also worked as the Assistant Strength and Conditioning Coach at Texas Tech and Utah State.  If you follow Joey on Instagram or Twitter you know that his athletes are focused, move REALLY well, and work hard.  The reason I wanted to get Joey on the podcast was to talk to him about how he has created a culture that encourages doing things right all the time.  We talked about: - The three things his athletes must bring to the gym every day - The importance of coaching your training partner - How to get young people to 'buy in' to a program - How he retains information while reading and listening to podcasts 

Adam is the director of Field Trip: Base Camp. Adam spent a decade as a Navy Seal and National Security Professional and he was fortunate enough to witness the transformative power of psychedelics on himself and those that he worked with. Field Trip is a health centre that delivers evidence based, legal psychadelic therapies that help individuals heal depression and feel better. Base Camp is Field Trips new program for veterans and frontline workers such as Firefighters, Paramedics, and those in law enforcement. They utilize ketamine-enhanced psycho-therapy and a step by step integrated approach to get their clients back to living life.

Michael is the host of the Michael Caz Podcast which has nearly 5 million downloads.  Michael is an extremely intentional guy and he has an amazing outlook on life and the challenges that it brings. Being a recent father myself I thought it would be perfect to talk to him about being a father and how to cultivate a strong relationship with your spouse when all of a sudden there is a baby in the mix. We talked about: Michael and Adee's Birth Story How to navigate a relationship with a newborn The best parts of being a parent The most important rituals to create a strong bond as a family Michaels new venture 'Soul Searching Adventures'

What an AMAZING episode!  My wife Julie joined me to talk about her new book! Julie's book is titled 'Healthy & Happy: Find Food Freedom and Create the Body You Love' Julie has a unique approach to 'dieting' and nutrition that will allow you to create more room in your life for things that truly inspire you including: building better relationships, feeling confident in who you are, and finding a purpose.  Make sure to check out her podcast 'Healthy and Happy' and also make sure to pre-order her book on amazon!  In this episode we talked about: - What most people are getting wrong when it comes to losing weight - How to lose weight without dieting - How to EASILY break bad habits - Can you eat pizza and still reach your goals?  - Primary vs. Secondary Foods  - The mindset shift that transformed Julie's relationship with food - Why restricting what you can eat usually backfires  - PRIMAL DESIRES 

James is a chef and documentary film producer. He is the co founder of the Bubble Foundation which is focused on bringing education, health, wellness and food security to inner city public schools in New York. I wanted to have him on to discuss his role in producing the documentary Sacred Cow.  We ended up talking about way more than that including topics such as:  - Why and how he started a Non-Profit Organization - Why we should care where our food comes from - The importance of eating as a family - The invention of compulsory education and the school to prison pipeline - The positive and negative effects of nutrition on intelligence - The environmental destruction caused by industrialized mono-crop farming - Why you should eat more red meat - The problems with a consolidated and centralized food supply chain - Why most vegans quit being vegan - Why is veganism being pushed so hard by celebrities and big tech? - How regenerative farming can save us

AJ Richards is the head of Marketing and Sales for Anchor Brand Ranch in Southern Utah. Anchor Brand Ranch, owned and operated by Ramzi and Laura Hughes, has been raising sustainable free range beef for over 100 years and it is AJ's job to bring the beef to the people.  AJ has done everything from Wildland Firefighting to Owning a Crossfit Gym and he is truly an innovative and resilient guy.  I was lucky enough to sit down to speak with him about relationships, the future of ranching, the benefits of eating free range beef, and why and how he is so resilient.  We talked about: - What took his marriage from 'on the rocks' to communicative and thriving - What being raised on a ranch does to children - How sustainable ranching is better for us and the environment - Why doing hard things make us happy

Josh Gibon is the Host of Philosophical Weightlifting and the Co-Host of The Weightlifting House Podcast.  He coaches and competes in Olympic Weightlifting and he is also working towards his Masters in Exercise Science.  Josh is extremely dedicated to his craft he consistently shows up and is always learning. Josh is very thoughtful, introspective, and he is one of the more motivating people that I have spoken with on this podcast. I personally learned so much from listening to Josh speak in this episode and I have applied much of what he has shared to my life since then.  What you'll learn in this episode: - How to apply lessons learned in the gym to real life.  - The true lasting benefits of training on your brain and body.  - How to be happy.  - How Josh recovered from a medical emergency Where to find Josh  Instagram: https://www.instagram.com/josh_philwl/?hl=en    

Chris Leroux is an 8 time National Champion in the sport of weightlifting. He holds multiple records in his weight class and was the first American lifter to win a medal at the Junior World Championships.  Chris coached me for a time and I learned so much from his approach to training, his mindset, and his dedication to the sport.  Even now at 48 years of age Chris is about to hit a 3x bodyweight squat and plans on winning another National Championship.  We talked about: - Being the first to break through a barrier - The original crew at the Olympic Training Centre - The weightlifter as an entertainer rather than competitor - The mindset of a champion - Why you must train without fear - The power of positive self talk - Why he thinks he can be a national champion at 48 

This week I had my friend Andrew Wilhelm on the podcast and we spoke about death, dying and how to live. This is something that happens to all of us and it is a conversation that most of us do not have.  In this episode we discussed: Andrews dream about being ritually sacrificed The power of solitude. The problem with men not talking about their emotions Being precise in your speech. Doing tasks for the sake of doing them. Why leisure does not make us happy The power of being grateful for your life and appreciating how lucky you are to be alive    

Benjamin Riddle is a former Marine, a Geospatial Scientist, the Co-Owner and Co-Head Coach of Charlotte Strength and Legion Weightlifting. In this episode we talk about: -The transition from coach to business owner -Most challenging part of opening his first gym -SABOTAGE! -Being an outsider in the sport of weightlifting -Owning a gym is not the same as being a leader -Why weightlifting is the best -Being vulnerable to grow stronger -Competing to grow stronger

Benjamin Riddle is a former Marine, a Geospatial Scientist, an Olympic Weightlifting Coach/Athlete and a mighty fine writer. In this episode we talk about: -How to build a community of likeminded people. -What it means to have a Warriors Mentality - Why you NEED to COMPETE (especially if you don't feel like you are ready) - The benefits of having a coach. - What it feels like to shut your mind off and let your body take over. I hope you enjoy it!

Alan Thrall is the owner of Untamed Strength in Sacramento, California. He is a former Marine, a coach and educator on all things strength, a husband and a father.  Today we talked about how to be a great husband and father while also running a business, an online empire, and fitting in training as well.  Today you'll learn: - The importance of BEING where you are - How to overcome the feeling that you need to be doing something all the time - How Alan trains when he has limited time - Would Alan train if he was the only man on earth?  - The greatest lesson Alan learned from his parents - How to be a new dad and stay jacked and strong…kind of - How to gain a sense of control in your life Thanks for listening!     

Alan Thrall is the owner of Untamed Strength in Sacramento, California. He is a former Marine, a coach and educator on all things strength, a husband and a father.  What I love most about Alan is his hunger to learn and to share what he has learned with other people. (You can hear more about this in the podcast). Alan's passion for learning and teaching others led him to start a YouTube channel which now has almost half a million followers. (You can learn how he grew his channel in the podcast).  We talked about negative self talk in the gym, why he now has a coach, his greatest struggle in starting a gym, the roots of his disciplined nature, and how you can grow stronger.

Joey is a National Champion Strongman, the owner of 'Lions Den Elite Training Facility', and a prolific creator of amazing content on YouTube and Instagram.  Today we are talking about how he does it all and why sometimes it looks easier than it really is. We also talk about training, how to get out of your own way in order to train for life.  In this episode you'll learn: -Where he gets his best ideas for creating content -How to learn more faster -The importance of being a student and training with other people in new locations -What it's like to train with the Mountain Dog John Meadows -How To Remove distractions and embrace boredom to create space for creativity -Why It is important to share your unique message 

Here's another throwback!  Since we last talked on this podcast Joey's following has blown up and rightly so. He consistently puts out amazing content on social media, has won multiple national strongman championships, has built and amazing gym, and travels all around the country to train with some of the coolest people in the strength training community.  In this episode we talk about:  - His start as an athlete and strength sport competitor -How he started his gym with zero money and no location -The importance of putting culture first when running a gym -Why the little things are the big things -Why you should do more curls -How listening to the LOTR Soundtrack increases your endurance -Why having fun is integral to getting your best results in the gym and in life

Chris is the owner of Overtime Athletes and a strength and speed coach to professional, college and high school athletes.  In this episode we talk about: - The effect of social media on young athletes - How having a child changed his approach to business  - Why he traded in his Range Rover for a Pickup Truck - The benefits and dark side of Social Media - My solo canoe trip and lessons learned - Why solitude is critical for creativity      

Chris Barnard is the owner of a gym franchise, a successful online entrepreneur and trainer of elite athletes.  In this episode we talk about his origin story, how he lost it all as an athlete, how to build up a massive online presence from nothing, and what keeps him motivated and creating on a daily basis.  Chris is one of my favourite humans and I really enjoyed talking with him and I know you will enjoy listening in!   

Welcome to the first season of the Mark Novak Show! Listen to this episode before you get started to get a breakdown of the framework of this season including: my vision for the podcast, who I will be interviewing, special segments, and more!