Hey what’s going on!

My name is Tim Murphy and I’m a 38 year old father of 2 amazing little girls named Leah and Lily, a loving a loyal rescue dog named Bella and husband to my best friend Jodie. She took the picture below :)

RD Fam Photo





When I became a Dad, I found it EXTREMELY hard to eat healthy and exercise even though I had been eating healthy and exercising almost my whole life!

And unfortunately as a result of my poor diet, high stress and lack of exercise, my health deteriorated. I had more fat than I wanted, my joints ached more than I thought they should for a dude in his early 30’s and barely had enough energy to walk out the door in the morning.

Here’s a pic of me during that time. Not overweight but definitely puffy looking, exhausted and just letting my health go south.

Pre-Renegade Me suffering from Inflammation








So I decided to reclaim my health and quite honestly, my life.

I was pissed.…I shouldn’t feel this terrible at this age.

I need to nip this in the bud and get on the path to better health.

So I searched the Internet for a solution that was specifically geared towards Dads.

I couldn’t find anything…at least anything that I could really buy into.

So I thought to myself.…“Dude, you’ve been working out almost your entire life. You know how to eat healthy and workout. You just need to figure out how to do all that within the constraints of being a father! You can do this man…I got your back!”

So with myself as my trusty sidekick, I decided to start researching nutrition and fitness to come up with something that would lead me to being incredibly fit and healthy the rest of my life.

I did a lot of reading and a lot of tinkering with diet and exercise.

Finally I came up with a sort of “program” if you will that really kicked ass.

When I knew I was getting this “program” thing fine tuned I decided to get my bodyfat tested.

Within 2 months, I lost almost 8 pounds of Fat (yes Fat…not Water. Water is much easier to lose than Fat) and I gained 2 pounds of muscle.

Those numbers may not sound like the kind of bullshit you hear on an infommercial but here’s the deal — it’s the truth.

Here’s more truth — I was already in pretty good shape when I decided to get my bodfat tested. And those who understand how this stuff works know that it’s much harder to chisel away those few extra pounds of fat AND build muscle at the same time when you are already in good shape.

If I really wanted to sell like those bullshit infommercials or spammy websites do, I’d go cram my face high carb high sugar foods for 6 months so I blow up like a tick.

Then I’d take a “before” picture after I crammed my face for 6 months.

Hmmm, that might be pretty fun actually??

Anyway, I’d then use my program and take an “after” picture 30 or 60 days later because people love that 30 day transformation stuff.

Then I’d try to convince you to buy my program or join my email list so I could try to sell you that way.

My primary goal here is to tell you the truth and be real with you about what has worked for me so you can try these things too and see if they help you improve your health.

The bottom line is I’d rather earn your trust and respect than your money — even if you don’t agree with me.

I did this by eating REAL food, decreasing stress and exercising a few days per week.

Everyone is different and the best nutrition and exercise program for each one of us will vary.

However, the principles of good health apply to everyone — Eat Real Food, Get Enough Sleep, Keep Stress Levels Low and do some type of Exercise Regularly.

The core focus of this website is to share how I apply these principles quickly and easily so I can focus on more important things like spending time with my girls.

I want to provide as much helpful and useful information as possible so if you have questions or suggestions on how I can do things better, please don’t hesitate to let me know.

If you like what you see here and you want to follow along you may want to jump on the email list.

But if you’re just kind of like “eh, this stuff is ok” then you probably don’t want to bother. Who needs more email? I sure as hell don’t.

At some point I will package up all my best stuff like recipes, workouts, health tips and tricks and stuff like that and will notify you by email when those items are ready to go. You can sign up below.