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 specifically geared toward health and fitness for busy Dad’s so I went off and designed my own program using the knowledge and resources I already had.

Eventually, I discovered a way to eat healthy and exercise that fit into my busy Dadhood.

Over time I tweaked my program to achieve some great results — like going from 15% bodyfat to 10% bodyfat in 2 months while gaining 2 pounds of muscle.

I wanted to share this information with other Dad’s and so I started this website.

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.