Optimized Dad @getoptimizeddad

| Kaizen coach for busy dads. Micro-habits in fitness, productivity & mindset → more energy, less stress. #DadLife Toronto, Ontario Joined February 2025

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Optimized Dad @getoptimizeddad

2 weeks ago

The 7-Minute Dad Reset If you only have 7 minutes before the house wakes up: 1️⃣ 90s nasal breathing 2️⃣ 20 push-ups (or 10 slow) 3️⃣ 60s cold water on face 4️⃣ Write 1 thing you’ll do with your kid today 5️⃣ Pour water before coffee Leave your top morning routines below!

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Optimized Dad @getoptimizeddad

2 weeks ago

Your child will not remember activity, toy or trip… But they will remember… bedtime. The cuddles. The stories. The connection. That 30-minute window shapes their nervous system for life! Cherish it.

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Optimized Dad @getoptimizeddad

2 weeks ago

Bedtime micro-habit: “One page, one play, one praise.” Beats a perfect routine every time. #ParentingTips #GirlDad

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Optimized Dad @getoptimizeddad

2 weeks ago

Wearable check-in: HRV ↓ = patience ↓ Fix: 10k steps, earlier bedtime, extra hugs. Data can nudge better dad days. #Fatherhood #SelfImprovement

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Optimized Dad @getoptimizeddad

2 weeks ago

Kaizen tonight: swap doomscrolling for 10-min tidy → plan tomorrow → lights out. Tiny changes, massive calm. #SelfImprovement #WorkLifeBalance

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Optimized Dad @getoptimizeddad

2 weeks ago

Zone 2 + stroller walk. 20 minutes counts—for fitness and connection. #FitDad #GirlDad

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Optimized Dad @getoptimizeddad

2 weeks ago

If your watch says “low readiness,” don’t skip—swap the stimulus: Heavy → mobility Intervals → Zone 2 Ego → patience Consistency beats hero workouts. #FitDad #SelfImprovement #Fatherhood

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Optimized Dad @getoptimizeddad

2 weeks ago

My 15-minute “reset” when the day explodes: 5 min tidy 5 min journal (wins + one fix) 5 min walk HR drops, patience rises, kids get a better dad. #ParentingTips #Productivity #WorkLifeBalance

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Optimized Dad @getoptimizeddad

2 weeks ago

Stop obsessing over the scale (lagging). Track LEADING indicators: steps, protein grams, bedtime, workout minutes. Hit 3/4 daily and the lagging ones follow in ~4–6 weeks. #SelfImprovement #FitDad #DadLife

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Optimized Dad @getoptimizeddad

2 weeks ago

Energy > time. I plan my day around my best 90-min block (HRV + sleep). Morning: deep work. Afternoon: kid pickups & Zone 2. Protect the peak so you can be present later. #WorkLifeBalance #FitDad #Productivity

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Optimized Dad @getoptimizeddad

2 weeks ago

Wearables only help if you review them. I do a 10-min Sunday audit: RHR trend, time-in-zones, protein avg, screen time. Pick ONE lever for the week. Data → decision → tiny habit. #Fatherhood #Productivity #SelfImprovement

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Optimized Dad @getoptimizeddad

2 weeks ago

Family habit stacking: Teeth brushing = 20 bodyweight squats together Boiling kettle = plank Post-dinner = 10-min walk Make health a game your kids can win with you. #GirlDad #ParentingTips #FitDad

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Optimized Dad @getoptimizeddad

3 weeks ago

My ‘Dad Dashboard’ has 3 dials: Sleep score, RHR, Steps. If sleep <75 → I drop intensity. If RHR +3 → walk + mobility. If steps <8k by 6pm → family walk. Systems > willpower. #FitDad #ParentingTips #SelfImprovement

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Optimized Dad @getoptimizeddad

2 months ago

Don’t let the weekend just happen. Plan 1 thing for: 👨‍👩‍👧 Family fun 🏃‍♂️ Movement 🛠 Home project That’s how you win Monday before it starts. #Fatherhood #WeekendVibes #Productivity

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Optimized Dad @getoptimizeddad

2 months ago

No gym? No problem. The “Dad Circuit” you can do in the living room: 10 squats 10 push-ups 10 sit-ups Repeat x3 during kids’ screen time. #FitDad #HomeWorkout #DadLife

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Optimized Dad @getoptimizeddad

2 months ago

The more you focus on living well, the less you need to prove anything.

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Optimized Dad @getoptimizeddad

2 months ago

Small habit, BIG return: Stand every time you take a phone call. Over a week, that’s 100+ extra minutes moving without “finding time” to exercise. #Kaizen #HealthTips #FitDad

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Optimized Dad @getoptimizeddad

2 months ago

You can’t control the storm. You can control the boat. 🕖 Set wake-up time 🍳 Solid breakfast 🚶‍♂️ 10-min walk Your habits are your anchor. #Mindset #SelfImprovement #WorkLifeBalance

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Optimized Dad @getoptimizeddad

2 months ago

Some days you’re a motivational speaker. Some days you’re just making sure no one eats Play-Doh. Both count as parenting wins. #Fatherhood #ParentingTips #GirlDad