{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Dadversity Podcast","title":"The 5 baby steps to becoming a fitter dad with Mikey Moon","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/fb0dfd16\"></iframe>","width":"100%","height":180,"duration":2484,"description":"Mikey Moon brings together a really simple strategy for dads to slowly start getting fitter. There are five steps to consider:\n1. Move more - really basic, but just start moving.\n2. Nutrition review - clean up your nutrition. Eat whole foods, cut down on the bad stuff - we know what's good and bad.\n3. Sleep routine - difficult with youngsters, but try to apply some level of consistency, even if it's reducing screen time before bed.\n4. Apply structure - go back to #1 and #2, apply structure around the activity. Start planning workouts, meal plans - join a gym. 4-6 weeks in\n5. Progressive overload - you're in a routine, you have a plan, start to ramp it up by adding more weight or more steps. Ramp it up! ","thumbnail_url":"https://img.transistorcdn.com/JIfVTDLq_iY7flfEH3CQqZZyAgbdgHzyxwtktmAQy30/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8xMTU5/ODU2NTEwMDJkOGZk/OGIxNDBiZjdiMmM5/MDJkNi5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}