LIVFitKarl

💪Figured it was about that time to share some gains of those training with me. Check them out!

🏋️‍♂️When you train with me, we find ways to fit better nutrition and fitness into your life, no matter the circumstances. There are always little changes and adjustments you can make that go a long way. Just getting you started, having the right plan, and providing continual support will move you in the right direction quickly.

🫵If you want to be one of these people, and change your life for the better. Get healthier and fitter than you’ve ever been. Create long term habits that you can sustain for a lifetime. Then you’re in the right place.

🤝Join the community of fit dads and moms balancing life and fitness. Comment the word “Coach” to get started today!

🤰Here’s to the mother of all mothers! Happy Mother’s Day!

👶Often the whirlwind of life raising 4 kids, and hanging on by a thread, leaves little time for reflection and appreciation. Days like this provide that opportunity. I’m so proud, and humble, by the amazing life we have created and our beautiful family. None of this would be possible, quite literally, without you.

👉We all know that being a mom and wife can be a thankless job, as us men, and kids, simply forget to show our appreciation for everything they do for us each and every day. Just know that all of the small deeds do not go unnoticed. Our family knows that you are what holds us all together and makes us tick.

❤️We love you and cherish you. This day is for you. Enjoy it. Do whatever you need and want!

👇Wish your mom or wife a Happy Mother’s Day in the comments!

🤔One has to go, which one is it? It’s closer than it should be. Lol

💪Am I Mr. Health & Fitness?

🤷‍♂️I don’t know but you can help me advance and possibly win by voting for me each day. I made it to the quarterfinals last year and hoping I can get even further this year. Let’s do this. I need your help!

✅Check out my profile and a little more about why I’m entering in my bio. You can vote once every 24 hours, so please continue to do so. My family and I truly appreciate you and your support.

👍Let’s see how far we can make it this year. Who knows? Maybe I can win. 🥇

Once again, I’m back with a shameless plug. Help me win Mr. Health & Fitness by voting here. You can vote every day so please keep coming back. Thanks so much.

Is Karl Bratland Mr. Health and Fitness 2024? Vote for Karl Bratland to be featured in Muscle & Fitness Magazine and take home $20,000.

😢One of the reasons so many of us struggle with fitness and body image is that our definition of what it means to be fit is flawed.

🤝We’re still holding on to the fitness ideology of our youth where the only thing that mattered was having six pack abs and bulging biceps. We wanted to look good, regardless of anything else. And we wanted to do it with the least amount of effort or change. Most of us didn’t think much about sleeping better, eating all that healthy, or the impacts of alcohol and other things on our bodies. We were resilient enough that it often didn’t matter. Or we didn’t realize how much more we could have optimized if we did it all correctly.

👨As a dad in my 40’s, of course I still want to look good, but that’s only a part of my fitness goals. I want to be strong and functional late into life. I hope to prevent injuries now and as I get even older. Reducing and preventing nagging and aging pains is becoming increasingly important. And let’s not forget our mental health.

🛑We need to stop judging and defining our aging bodies on an old definition of fitness. Instead, focus more on the bigger picture and wholistic health. What do you want out of life? How is your current quality of life? In order to improve all of these things, we must do more than simply exercise. Diet, sleep, stress management, etc., which can be saved for future posts and dialogue.

👇Drop your thoughts in the comments. Let’s see what people have to say.

☕️Treating myself to an Iced Brown Sugar Oatmilk Shaken Espresso while I get some work done at Starbucks. Only 120 calories and pretty tasty, actually.

🏠I need to get out of the house sometimes for a change of scenery, especially on this snow day with everyone home.

👉Anyone else enjoying a snow day today? How are you using it? Bundling up inside? Getting some much needed work done?

😎 😊

🎅Santa had his hands full with the twins and the entire Bratland Bunch. 👯

💬Caption this photo for us. I’ll pick a winner and repost in my stories.

😳We finally got to see Santa, as we were cutting it close to Christmas. Also, squeezed in a first time visit to the Home Alone house for all of us. A little anticlimactic as you can just stand out front but still pretty cool to see such a holiday icon in today’s society.

🎄Merry Christmas Even and Christmas to all. Get your workouts in. Plan your nutrition a little better. Then enjoy the holiday to the fullest with your family. It’s one day. You’ll be okay.

👇Share your best caption and a Santa of holiday experience with us.

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📸Caption this fun photo!!

🎞️This week’s photo dump doesn’t seem as fun as an evidently forgot to take many pics of us doing much of anything. Lol.

👯We’ve got some twin fun, wrestling, more Lego house, elves, and some flag football. Oh, and Graham was Star of the Week at his school, so that was fun for him.

📲Follow for more dad life of boys and twins, plus fit over 40 content.

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😣Overwhelmed with the struggle to be the fit dad you’ve always wanted to be? Exhausted at the end of the day, craving for energy to keep up with your kids, but finding other things getting in the way?🪫

Here are six daily habits to transform your dad life and become an epic dad. You can start implementing these today!

✅Start your day with a bang, no snooze allowed! Get up and seize the day. 🌅
✅Kick off your morning with 24 oz of water. Hydrate to invigorate! 💦
✅Spend a few minutes connecting with your identity each morning. Reflect, plan, and set your intentions. 🧘‍♂️
✅Aim for 10,000 steps a day. Walk, run, play with your kids - every step counts! 🏃‍♂️
✅Invest time in personal development. Read, listen, or watch something that grows you. 📖
✅Track your food intake. Knowledge is power when it comes to nutrition! 🥗

Remember, dads, it's the small daily habits that lead to big transformations!

These are the pillars of our Epic Dad Crew. Comment “JOIN” to find out how you can become a part of the community. Let's build a world of fit dads together!

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🏔️When you’re strong enough to lift mountains but can’t climb the stairs without losing your breath. Let’s aim for strength that enhances life, not just the barbell.

✅NOTE: I know this might ruffle some feathers so understand this is just for laughs. Respect to the powerlifters out there, it's a real art! But let's remember, fitness is more than maxing out PRs. It's about moving without those aches, pains, and creaky joints that come from overtraining and neglecting our mobility.

🛋️Life's not just about lifting heavy; it's about being able to lift yourself off the couch without a groan. Let’s aim for strength that enhances our daily lives, not just the numbers on the barbell.

👇Drop your thoughts in the comments. I’m prepared for some hate but let’s try to have some healthy dialogue!

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📸Caption this family photo!!

🎅Holiday festivities, sports, legos, and more in this week’s photo dump.

🍗Sharing some Thanksgiving fun, breakfast with the boys, Christmas decorations & family pics, wrestling, and the Home Alone Lego house. All in a week’s time. Such is our fun (and often not so fun) but crazy life.

Follow for more dad life and fit over 40 content.

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Caption this first photo for us. What are we doing or talking about😀?

📸Random photo dump from the week. This might be a weekly series I am starting. See a week in our life through pictures. From date nights to school pick ups and everything in between.

👉Don’t forget to like and follow for more dad life and fitness content.

THROWBACK SATURDAY 💭
Here's a throwback to the moment I started a journey dedicated to helping busy dads like you reclaim their fitness and well-being. The world may see us as fathers, providers, and superheroes, but we're also individuals with our health aspirations. The commitment was to bridge the gap, and today, I'm proud to say we're thriving. 🏋️‍♂️💪

As I look back, I'm filled with gratitude for the amazing dads who've joined this movement. And as we move forward, my message is simple: Believe in yourself. Your dreams are worth pursuing. Your well-being matters, not just for you but for the family that looks up to you.

To all the dads who've been part of this journey since its inception, thank you for your trust and dedication. And to those joining us now, welcome to a community that understands the unique challenges of fatherhood and fitness.

Share your fitness goals, challenges, or your favorite workout routine in the comments below. Together, we'll continue to prioritize health and balance for busy dads! 💬
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New core workout on YouTube. Go subscribe!

Power-Up Your Core: Functional Abs Workout for Busy Dads Welcome to my channel! In this video, I bring you a power-packed abs workout designed specifically for busy dads who are short on time but want to maintain s...

Fitness isn't just about workouts; it's about a better you! Strength for your body, joy for your mind, and well-being for your soul. Embrace the journey to a healthier, happier life. 💪

Do you believe that fitness can be the key to a happier, healthier you? Let's chat about the incredible benefits of exercise. What motivates you to stay active and embrace well-being? Share your thoughts below!
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📚If you want to see what I looked like with hair, then embark on this nostalgic journey with me and the EPIK app’s yearbook feature! Yes, I had hair once!!

Swipe left to unveil the possible faces of me from my younger years. It’s funny how time flies, hairstyles change, but some things remain EPIK! It’s also a little creepy how close some of these renditions match my high school/college years. Especially, the blonde hair ones.

😄 Which version of me is your favorite? Swipe, spot the differences, and drop your thoughts in the comments! Let’s revel in the past while making today unforgettable! 🔄

💊Supplements are NOT a magic pill to weight loss and six pack abs. They are meant to supplement an active, healthy lifestyle and help you optimize your fitness.

Let's be honest here; if your lifestyle consists of poor eating habits, lack of exercise, and minimal commitment to change—no amount of supplements will help you shed that dad bod.

🥦 **Eat Better**

I get it, life is busy, especially with kids around. But that doesn't give us an excuse to eat like a teenager with an invincible metabolism. A balanced diet is key. Focus on whole foods, lean proteins, and plenty of fruits and veggies.

🏋️ **Exercise Smartly**

I'm not asking you to be a gym rat, but 20-30 minutes of targeted exercise a day can make a world of difference. As a busy dad myself, I've learned to incorporate exercise into my daily routine. Whether it's a quick workout during lunch breaks or a run in the park with the kids, every bit counts.

⏳ **Change Life Habits**

Small changes make a big difference over time. Park farther from the store to get a few extra steps in, take the stairs instead of the elevator, swap that can of soda for a glass of water—you get the idea.

🚫 **Supplements Are Not Magic Pills**

Supplements are just that—supplementary. They are meant to fill in the gaps, not be the foundation of your health and fitness journey.

So the next time you think about adding a new supplement to your routine, ask yourself: "Am I the sumo wrestler or am I working towards a healthier me?"

Let's focus on what really matters, men. Your family wants you around for a long time; make the choices today that ensure you will be.

👊 Let's build a world of fit dads, transforming dadbods one dad at a time!

🥳You shed two pounds, expecting at least a confetti shower or a slow clap, but the world just blinks unimpressed.

🤬Such haters, right??? As you’re just beginning your fitness journey, needing more encouragement than ever, but it’s silent. So here you stand, the unsung hero of tiny triumphs, marching through the mute meadow of miniature milestones.

👀They may not see it now, but when you shed that next pound, they'll need a telescope to trace back to your former dadbod glory! 😀

😡You may feel like a hate survivor at times during your fitness transformation, maybe even experiencing negativity from yourself, however, you need to trust the process. You need to understand that this is a lifelong change, not a 30 day bootcamp. Take it one day at a time. Celebrate the small victories. Endure the minor mishaps along the way. You got this.

Until your gains become noticeable for all, stay on the grind, and embrace your silent parade, with crickets for cheerleaders. 📲Share this with a friend!

🕒The clock’s ticking, and every tick echoes the internal struggle you face daily. Work, family, chores—they all demand your time and attention. But what about YOU?

🤔The guilt of choosing between your responsibilities and your own well-being is a heavy burden. But here’s the raw truth: Neglecting your health is the ultimate betrayal—not just to yourself but to those who count on you.

🏋️‍♂️Your loved ones don’t just need you present; they need you healthy, vibrant, and fully alive. So the next time you’re torn between another obligation and taking care of yourself, remember: The best gift you can give them is a healthier YOU. 💪

👉Follow to join a community of fit men and dads.

🙌Share this with a friend struggling to make the choice to better themselves through fitness.

If you think looking fit is all about genetics? Think again! It's a lifestyle choice, and it's within your reach, busy dads!💪

1️⃣ Swap soda for water; hydrate the right way.
2️⃣ Sleep isn't a luxury; it's your body's repair time.
3️⃣ Walk 8-10k steps; no gym needed, just move!
4️⃣ Strength train 3-4x a week; resilience isn't built overnight.
5️⃣ Fuel with protein-rich, nutrient-dense meals; nourish, don't just eat.

No more excuses, dads! Your family needs you at your best, and so do you. Start today, and let's turn those dadbods into fitbods together! 🏋️‍♂️👨‍👩‍👧‍👦

👍Share this with a fellow dad in need.

😣Tired of the dadbod and looking to boost your fitness?

🏋️‍♂️These 8 essential supplements are game-changers for busy dads, supporting your energy, strength, and overall wellness.

👉Swipe to discover what supplements can be your allies in the journey to fitness.

💪Go to for the full article!

Dads, are you feeling intimidated by the gym? 🏋️‍♂️ You're not alone, but guess what? You've faced challenges before and come out on top for your family.

Let's make fitness and a healthy lifestyle part of that success story! 💪 Together, we can transform into fit, confident fathers who embrace wellness, not just for themselves but for their families too.

🫣Remember, your children look up to you. Be their superhero by conquering your insecurities and building strength and resilience. If I can do it as a busy dad of 4 kids, so can you! Join me in this journey to redefine fitness for busy dads, and let's support each other as we create a world of fit dads.

🔗Tap the link in my bio for personalized fitness tips, workout plans, and nutritious meal guides tailored for the busy dad lifestyle.

🙌It's time to lose the real weight - your fears, doubts, and excuses. Let's get fit, let's get healthy, and let's make every day a triumph! 🚀

🍳 Protein Hacks for Busy Dads Series Alert! 🚀👨‍👦⁣⁣

🌟It’s time for our next protein hack for busy dads on the go – Hard-Boiled Eggs! 🥚💪⁣⁣

💥 Why Eggs Are Eggscellent for Dads:⁣⁣
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🥇 Power-Packed Protein: Eggs deliver all nine essential amino acids, fueling you with the energy to conquer your day! 💥🏋️‍♂️⁣⁣
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🚀 Easy & Convenient: No time to cook? Grab hard-boiled eggs for a protein boost on the fly! 🌪️🍽️⁣⁣
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👨‍👦 Family-Friendly: A quick, nutrient-dense snack that the whole family will love! 🌈👪⁣⁣
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💪 Dadbod Be Gone: Stay satisfied and support weight management with this fit dad secret weapon! 👊🚫⁣⁣
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🌯 Versatile & Tasty: Add ’em to wraps, salads, or enjoy as is – eggs bring the flavor and nutrition! 🍲🥪⁣⁣
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🦸‍♂️ Muscle Hero: Post-workout recovery made easy – eggs help rebuild those superhero muscles! 💪🦾⁣⁣
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💰 Budget-Friendly Fit: Fuel up without breaking the bank! Eggs are your pocket-friendly protein partner! 🤑🥚⁣⁣
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👇Name a more nutrient dense food than eggs? Or share how you implement eggs into your diet.

I've just reached 4K followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🎉

Hey Dads, is your day booked solid with work, kids, chores and zero 'me' time? It's time to flip the script! 🔄 Those precious hours before sunrise when the house is still, that's your golden time to squeeze in a power workout. And who said lunch breaks are just for eating? Turn that downtime into 'sweat' time with a quick, high-intensity session. 💪

Got kiddos craving your attention? Brilliant! Make them your cheerleaders, or your coaches. Let them count your reps as you pump some iron, or roll out a yoga mat for them next to yours. Family time can be fitness time too! 🏋️‍♂️

And yes, we all enjoy a bit of couch time, but why not challenge the norm? Those TV commercials are just waiting to be filled with quick bursts of push-ups, squats, or jumping jacks. 📺

Being a dad doesn't mean letting go of your fitness goals. It's about integrating them into your routine, no matter how busy you are. Because remember, it's not just about having time, it's about making the most of it.

Ready to redefine 'busy', Dads? 👊 Let's get started today! Drop a 💪 emoji in the comments if you're with me and ready to make time for fitness! Let's inspire each other and build a world of fit dads, one dad at a time.

⚡️Calling all Busy Dads! Who knew that a can opener could be your secret weapon to fitness?💪 That's right, canned tuna is your protein-packed, budget friendly, muscle-building best friend. Low in fat, high in protein and zero preparation. Can you name a better protein hack?🔍 Challenge accepted?

⬇️Comment below with your go-to protein powerhouses! Let's create a list of game-changers together.

⌚️Time-strapped Dads, are we? Let's shatter this illusion.

⏰We've all got the same 1440 minutes a day - but are you using yours wisely? Fitness isn't a 'someday' thing, it's an 'everyday' necessity. No more blaming the clock, gents. The time for fitness is NOW. Rise up, get ripped. Let’s go!

Being healthy and fit isn’t as glamorous as social media makes it. It’s often a grind, day in and day out, making choices that bring you closer to your goals. Choose to make it a habit. Not every workout will be your best but it’s unlikely you’ll ever regret completing a workout.

What's the secret ingredient that makes a coach exceptional? 🎯 And what kind of content do you want to see more of? 🤔

☕️☕️Just like a double shot of espresso in the morning, a coach with the best trait can energize and elevate your game. I’m interested in what you think makes a good coach?

🤿As I dive deeper into my coaching journey, I want to better serve my community. I'm curious: what type content should I share more often? Join me on this quest to empower and elevate, together! 🔥✨

👇Share your replies in the comments.