Add, Don’t Subtract: ADHD Fitness, Busy Dad Workouts & Our Cyber Monday Wins
Dec 05, 2025The Biggest LOF Weekend So Far
This Cyber Monday capped off one of the biggest weekends ever for Lifestyle of Fitness — not because of discounts, but because of impact.
Across four livestreams from Black Friday to Cyber Monday, we cooked, trained, stretched, answered questions, and most importantly…
We helped people build a healthier holiday season.
Three of our LOF Kindle books even broke into the Amazon Top 100, including:
- LOF BBQ Cookbook: #2, #7, #8
- LOF Slow Cooker Recipes: #10
- LOF 28-Day Reset: #70, #71, #80
Let’s break down the biggest actionables from the AMA — especially for ADHD, dad life, and anyone struggling to stay consistent.
Add, Don’t Subtract: The Core LOF Method
Most programs start with:
- “Don’t eat this.”
- “Cut out that.”
- “Avoid everything you enjoy.”
That’s a recipe for burnout.
At LOF, we flip the script:
Before you remove anything, ADD what's missing.
That means:
- Add more protein
- Add more fiber
- Add more color to your plate
- Add small movement breaks
- Add sleep & recovery
When you add the right pieces, cravings reduce on their own.
ADHD Strategy #1: The Two-Minute Rule
If you struggle with:
- initiation
- task switching
- mental overload
- feeling “stuck”
Then this rule changes your life:
👉 Commit to just 2 minutes.
Put on your shoes. Start the warm-up. Do the first set.
Your brain treats this as a “win,” and you build activation momentum.
ADHD Strategy #2: The Dopamine Sandwich
This is the system I use:
- Dopamine appetizer:
Something fun that activates your brain (puzzle, Rubik’s toy, quick game) - The task:
Your workout, meal prep, emails, cleaning, or task you’re avoiding - Dopamine dessert:
A reward you enjoy — intentionally chosen, not impulsively
This works with your brain, not against it.
Real Busy-Dad Workout Example (from AMA)
Here’s the actual workout I did on Cyber Monday morning:
1. Warm-Up Walk With Baby in Carrier
- 15–20 minutes
- Builds aerobic base
- Helps regulate your nervous system
- Baby gets fresh air
2. VO₂ Max 4x4 Workout
- 4 minutes hard: jump rope + weighted vest
- 4 minutes easy recovery
- Repeat 4 rounds
- ~32 minutes
- Total training time ~45 minutes
Tools used:
- Baby carrier
- Jump rope
- Weighted vest
- Fitness watch
No gym. No commute. No excuses.
Weekend Highlights: Black Friday → Cyber Monday
Friday: Slow Cooker High-Protein Cooking Demo
We showcased:
- Turkey chili
- High-protein swaps
- Low-calorie-dense sauces
- Slow cooker hacks for busy families
Saturday: Fighter Workout with LOF Bands
- Shadowboxing
- Neck training
- Core circuits
- Banded conditioning
- VO₂ max intervals
Sunday: Self-Care + Recovery Stream
- Foam rolling
- Stretching
- Warm massage gun
- Foot spa
- Nervous system downregulation
Monday: Cyber Monday AMA
- ADHD strategies
- Dad's life training
- VO₂ max demo
- Insurance update
- Body doubling
- Retreat announcement
New Weekly Body Doubling Sessions
This was one of the biggest requests from the AMA.
Starting this month:
- Live workouts
- Meal prep sessions using LOF recipes
- Occasional co-working blocks
- Daily accountability
You don’t need motivation.
You need structure and community.
Insurance Update (Huge)
LOF officially:
- Submitted its first United Healthcare claim
- Approved as out-of-network for Blue Cross Blue Shield
More underway:
- Aetna
- Cigna
- Medicaid / Medicare pathways
- Veteran coverage channels
This means your coaching may be insurance reimbursable.
The 14-Day LOF Trial (Earn Your Band Set)
Here’s how it works:
- Start the 14-day LOF app program
- Complete it at 80% adherence or higher
- You’ll get the LOF band set for free
- If you bought it, we will reimburse you
- If not, we ship it to you
You build momentum.
We reward consistency.
The LOF way.
Explore the Joshua Tree Retreat (Feb 5–9, 2026)
Your retreat ticket includes:
- LOF workshops
- Training
- Mindset coaching
- Breath work
- And a 100-Day Coaching Program before or after the retreat
This is the deepest reset we offer.