The phrase “Heavy is the head that wears the crown” comes from Shakespeare, and it’s a powerful reminder of the weight of leadership.
To lead—whether it’s a kingdom or a family—means carrying immense responsibility. For dads, this responsibility often means being the provider, the protector, and the role model.
But let’s break it down: what does it really mean to wear that crown, and how are you handling its weight?
Are you showing up as the strong, healthy leader your family deserves? Or are you letting life’s pressures take a toll on your health and energy? Look, I get it. I’m not a dad yet (working on it 😉), but as a business owner, strength coach, rehab provider who has trained countless school aged athletes, I’ve seen first hand that is far more common for dads to live by the line “Do as I say, not as I do.” They’ll come to the gym to drop off their son, or sit there and watch…sitting on the sideline…and then wonder why their children don’t respect their words.
Words are Empty without Action. They don’t want you to TELL THEM. They need you to SHOW THEM.
It’s not just about being fit or looking good; it’s about carrying the weight—literally and figuratively—of everything your family needs from you. Showing them how to carry the burdens of life, responsibility, and do so with vigor, persistence, and effort.
When you neglect your health, you’re not just shortchanging yourself; you’re shortchanging them; your family. Your kids are watching you—even when you think they’re not. They’re learning how to handle stress, how to value themselves, and how to show up for others by watching you.
What kind of example do you want to set? Do you want them to see someone who’s too tired to play catch, too stressed to be present, or someone who’s constantly putting their own needs last? Or do you want them to see a dad who tackles challenges head-on, values his health, and makes time to be active with them?
When you prioritize your health, it’s not just about avoiding the doctor’s office or staying off medications. It’s about showing up for the people who matter most. When you’re fit and healthy, you have the energy to engage with your kids, the resilience to handle life’s pressures, and the longevity to be there for all the milestones ahead. And it’s not just about your family—it’s about your community, too. Fit dads inspire others to step up, creating a ripple effect that benefits everyone.
Most people wait until Jan 1st to turn the page. My challenge to you, is turn it right now. Don’t wait another second to do the things you know matter. As you’ve read this, there isn’t anything I’ve said that you don’t already know…
So, how can you start making your health a priority today? Here are a few actionable steps you can take:
- Start Small, Stay Consistent: Begin with 10-15 minutes of movement a day. Whether it’s a quick walk, some push-ups, or mobility routine, consistency beats intensity 100% of time. Small, repeatable habits have a ripple effect through time, and their affect size is compounding, like investing in stocks!
- Set Family Fitness Goals: Make physical activity a family affair. Go for a weekend hike, have a backyard soccer game, or try a family yoga session. It’s a great way to bond and model healthy habits. Don’t tell your kids to go out and play, GET OUT THERE and have some fun, and make movement a non negotiable in your household.
- Prepare Meals Together: Teach your kids about healthy eating by involving them in meal planning and preparation. Not only does it set a good example, but it also saves time and ensures you’re eating well. How many of you make different food for your kids? Now I get it, kids can be picky…but someone introduced them to those chicken nuggies they can’t get enough of. When you include them in the preparation of the food, they are way more likely to try, eat and like their own creation! That, and it will be a foundational memory they will remember. Every time I cook for my wife and family, I’m reminded of all the meals prepared with my late mother, memories I wouldn’t trade for anything.
- Schedule “Your Time”: Block out time on your calendar for your own workouts or relaxation. Ensure you and your partner both agree and schedule the time for yourselves to exercise, supporting the other in their goals to build and maintain health. Treat it like an important appointment—because it is. The time you spend in the gym isn’t selfish. Its whats necessary in order to show up for your wife, kids, friends, and work associates.
- Focus on Recovery: Prioritize sleep, hydration, and stress management. A well-rested dad is a better leader, partner, and role model. He is more patient, and resilient to the bullshit that’s inevitably going to come up and throw a wrench in your plans.
- Seek Support: Don’t go it alone. Join a group of like-minded dads, hire a coach, or reach out to a professional who can help you stay accountable. I asked 25 fathers recently why they don’t go to the gym, even though all 25 agreed it was something they SHOULD be doing. The response? “I don’t know what to do, with the limited time I have.” The result? They just don’t go. Thats unacceptable. Today, you can download workouts, look them up online, or better yet, go to a training gym where coaches can help you put together a plan, teach you, and modify when necessary. When you outsource the mental load, you can focus on SHOWING UP and EXECUTING.
I know it’s not easy. No one said being a leader is easy. But the best things in life rarely are. The good news is, you don’t have to do it alone.
At The Movement Underground, we specialize in helping men like you reclaim their health and fitness so they can lead their families with strength and confidence. Life gets busy. Between work, family commitments, and everything else, it can feel impossible to prioritize yourself. But here’s the thing: If you don’t make time for your health now, you’ll be forced to make time for illness later. And your family deserves better than that.
So let’s talk. If you’re ready to take control of your health and be the dad your family deserves, we’re here to help. Book a FREE Strategy Call with us today. We’ll chat about where you’re at, where you want to go, and how we can create a plan to get you there.
There’s no pressure, no gimmicks—just an honest conversation about becoming the best version of yourself.
Your kids deserve a strong, healthy role model. Your family deserves a leader who shows up fully. And OUR COMMUNITY needs dads who lead by example. More Lions, Less Sheep. We need you, brother ✊.
Let’s make 2025 the year you step into that role. Because heavy is the head that wears the crown—but you don’t have to carry it alone. Book Your Free Strategy Call Now.
In Strength & Health,
Mike Stella
