After college, my work in the OR threw new hurdles my way. Hours hunched in the OR deepened hip and back pain, threatening to steal the vitality I held dear. Not wanting to end up on the table myself, I faced a burning question: how do I keep my ability and heal injuries despite this sedentary lifestyle? Years of testing—exercises, body work, supplements and nutrition changes—led to breakthroughs. The methods that worked healed my pain in weeks, outshining my college prime with quick, efficient routines. And now, as a dad to my lively 5- and 2-year-old kids, I had to find a way to train efficiently and with my family around. With these programs I will show you the best methods that I use to keep my health and ability, all while working a full-time job and taking care of my family. Instead of isolating myself at the gym, I wove my family into my training—quick 15-20 minute bursts at home or parks. The result? My kids mimic my moves, my wife joins our races and obstacle courses, and we grow closer, laughing and learning together. I’m leading the way so I can flip and outrun my sons when they are 18—and so they can become better than I ever was.