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Routine Impact | Joe Amato

@routineimpact

1.1K

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902

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Helping busy dads lock in 🔒
Fit body. Present dad. Strong family.
Routines & habits that actually work 👇

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You are who you surround yourself with.

If you’re a dad who wants to level up, then start surrounding yourself with savage dad who will push you to be the best version of yourself.

Let’s go. by @routineimpact

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9 days ago

Like a lot of other dads, I’ve struggled with these but I come back to this list to help me focus on being the dad they deserve. by @routineimpact

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4 months ago

Busy dad with no time? Lock these 7 habits in 🔒

“I don’t have time” is the busy dad lie. You have the same 24 hours as every fit, present, locked-in dad out there. The difference is how they use them. Lock these 7 in:

1️⃣ Bed by 8:30pm
Early to bed, early to rise. You can’t wake up at 4:30 on 5 hours of sleep. Sleep is the foundation — protect it like your life depends on it.

2️⃣ Up at 4:30am — train like a beast
The hours before the family wakes are pure gold. No interruptions, no excuses. Train hard while the world’s asleep and you’ve already won the day.

3️⃣ Set your schedule + weekly goals every Sunday
15 minutes on Sunday saves 15 hours of chaos through the week. Map out training, work, family, rest. A planned week runs itself.

4️⃣ Meal prep for the week
One session = 7 days of no decisions. Less takeaway, less stress, more presence at the dinner table. Your body, wallet, and evenings all thank you.

5️⃣ 30 mins with the kids daily
Phones away, on their level, fully present. The most important 30 minutes of your day — and theirs. Everything else is negotiable, this isn’t.

6️⃣ 10-min tidy every night
Reset the house before bed. A clean space = a clear mind = a calmer morning tomorrow. Small habit, massive payoff.

7️⃣ Write down your #1 priority daily
Every morning, pick the one task that actually moves the needle — and do it before anything else. Busy dads react. Locked-in dads execute.

You don’t need more time. You need better systems. Save this and lock in, brother 🔒 by @routineimpact

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a month ago

Locked-in dad vs drifting dad 🔒

Drifting dad isn’t a bad dad. He’s a tired one. He means well, but the days blur together: snooze, scroll, survive, repeat. No plan, no direction, just reacting to whatever the day throws at him.

Locked-in dad gets the same 24 hours. The difference is the standard. He’s up before the chaos, trains daily, plans the week and puts the phone away when he walks through the door. He isn’t perfect. He just refuses to drift.

Your kids are watching which one you are. They copy the dad who shows up with intent, not the one who’s always “maybe later, mate”.

I don’t nail this every day. Some days I drift too. But this list is how I come back on track.

Which dad are you? 🔒 by @routineimpact

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13 hours ago

No gym? No problem. 20 minutes, 5 moves, zero excuses. 🔒

Here’s the workout I use when life gets busy:

1️⃣ 20 push-ups
2️⃣ 20 lunges
3️⃣ 20 squats
4️⃣ 20 sit-ups
5️⃣ 100m run (or 60 seconds on the erg)

Set a timer for 20 minutes. Cycle through all five. Rest only when you need to and count your rounds.

Backyard, park, lounge room floor. Do it before the kids wake up and you’ve already won the day.

Save this for your next session and send it to a dad who says he’s got no time. How many rounds can you get? 👇

#dadworkout #fitdad #homeworkout #busydad #dadlife by @routineimpact

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2 days ago

30 minutes training session for busy dads:

40m farmers carries
10x pushups
10x weighted lunges (10 per leg)
10x db push press
60 seconds ski erg (or any eql erg machine)

Repeat for as many times as possible in 30 minutes.

No stopping 🔥🔥 by @routineimpact

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3 days ago

Oops. by @routineimpact

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3 days ago

Who can relate? 🤣😅😂 by @routineimpact

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3 days ago

Let's set the standard.
Who wants to get involved?

Discipline isn’t punishment It's self-respect in action ✍️

#departmentofdiscipline
#routineimpact
#dadlife
#FitDad
#DoDFamilyCollective taken in Perth, Western Australia by @routineimpact

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4 days ago

@phillip_rheeder got his revenge and challenged me to a workout in public.

I hate filming in public but @phillip_rheeder knew this challenge wasn’t about punishing me, it was about supporting me to do something outside of my comfort zone, and to help me grow as an individual.

The movement of dads supporting other dads is real. We’re in this together and I can’t wait to see more dads pushing each other to be better.

Thank you for the challenge @phillip_rheeder 🫶🤝. by @routineimpact

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4 days ago

Tag or send this to a mate who brings the energy to your workouts 💪🏻💪🏻💪🏻!!!

High energy friends make tough workouts WAY better 🔥🔥. by @routineimpact

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5 days ago

Can a few small changes really increase your daily step count? 🔒

Yes. When you make walking a habit instead of an afterthought, your steps add up fast. You don’t need a big overhaul, just a few small choices repeated daily:

1️⃣ Walk instead of drive
Short trips, coffee runs, the shops. Leave the car at home when you can.

2️⃣ Walk the kids to school
Fresh air, connection and a few thousand steps before the day starts.

3️⃣ Walk to the gym
It works as a warm-up and adds steps before you’ve lifted anything.

4️⃣ 15 mins on the treadmill before you lift
An easy warm-up that adds steps and gets you ready to train.

5️⃣ Walk on your rest days
Train 3 days a week, then walk 30-45 mins on the others. Recovery with movement.

6️⃣ Choose the park over the TV
Kids and dad get outside, and you all get moving.

7️⃣ Make hiking your family weekend activity
Big steps and better memories.

8️⃣ Walk after meals
10 minutes after dinner helps digestion and stops the couch spiral.

9️⃣ One dedicated 10-15 min walk daily
Put it in the calendar like any other appointment.

It ALL adds up. Find what works for you, schedule it and lock in, brother 🔒 by @routineimpact

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6 days ago