This Father’s Day we sat down with Milad Emadi, who is our Director, Performance Coaching. He always had a passion for fitness, and he is a father of a 5-year-old boy and 3-year-old girl who he hopes will one day share that same passion with him.
Q: Milad, start off by telling us how many kids you have?
Two children: one son (5 years old) and one daughter (3 years old).
Q: How has becoming a dad changed your approach to staying active?
I’ve spent 25+ years coaching and leading others, but as a dad, the most important people I’m influencing are my own children. At this stage of my life, staying active is about leadership, leading by example, and showing them that small, consistent actions lead to lifelong progress. That’s a lesson I hope stays with them long after they’re grown.
Q: Have you discovered any fun dad-and-kid activities that get you both moving?
My kids are always full of energy and love being active. They enjoy running around, chasing each other, jumping, and turning almost anything into a game. During the warmer months, one thing we try not to miss is our family walk after work. It’s a great way to spend time together, stay active, and connect as a family.
My son also loves joining me in our basement gym. He’s fascinated by all the equipment and especially enjoys playing around with the punching bag. He always wants to try everything I’m doing.
I also like incorporating simple brain and movement activities for both of my children. It’s a fun way to combine learning, problem-solving, and physical activity while keeping them engaged.
Q: If you could fast-forward a few years, what’s one activity you can’t wait to share with your kid? (e.g., riding bikes, Hockey, playing catch)
I think what I’m most excited about is watching my kids discover their own passions and seeing them showcase what they’re learning, whether that’s through sports, activities, or any challenge they choose to take on. As a parent, there’s something special about watching their confidence grow over time.
Being a fitness guy, I’d also love for us to have a routine where we can work out together one day. I can already picture us challenging each other while working out.
Q: What motivates you most to stay healthy now that you’re a dad?
My biggest motivation is being the best version of myself for my family. I want the energy to keep up with my kids today, the health to be there for them as they grow up, and hopefully one day keep up with their children too.
Just as importantly, I want to lead by example. I hope my children see the value of taking care of their health, staying active, and continuously working on themselves. If those habits become part of our family legacy and are passed down to future generations, that would mean far more to me than any fitness goal I’ve ever achieved.
Q: How does movement help you show up better as a father?
I’ve always believed that exercise and movement is the best medicine and one of the most powerful tools we have for longevity. Movement gives me the energy, focus, and health to show up as a better and helping me to be present for my family.
For me, taking care of yourself isn’t selfish, It’s one of the best ways to ensure you can continue showing up for the people who matter most.
Q: Has being active become more meaningful since becoming a parent? How so?
Being active has always been part of my identity, I’ve lived this lifestyle for most of my life, so health and fitness have always been part of who I am. What becoming a parent changed was the meaning behind it. It elevated my commitment beyond just staying healthy myself and gave me the opportunity to teach those values to the next generation. As a father, I hope to pass on the importance of health, discipline, resilience, and continuous growth, not just through words, but by the example I set every day.
Q: What’s a lesson you hope your child learns from watching you stay active?
I hope my children learn that staying active is about much more than exercise. The lessons and behaviors you develop through fitness like: discipline, consistency, resilience, and pushing through challenges, apply to every aspect of life.
I want them to see that progress isn’t about being perfect. It’s about showing up, doing simple things well, and continuing to improve over time. Whether it’s school, sports, relationships, or their future careers, success often comes from the same principles: consistency, effort, and willingness to keep moving forward when things get difficult.
Q: Any “dad hacks” for staying consistent with your workouts?
I’m a big believer in having both short-term and long-term goals, along with a structured routine. Consistency doesn’t happen by accident—it comes from having a plan and a solution for different situations.
I travel quite a bit, so I always have backup workout options that require little to no equipment, along with simple nutrition choices I can rely on while on the go. Life will always throw challenges at you, so the key is planning for them instead of letting them become excuses.
The biggest lesson I’ve learned is that if you don’t make your health a priority and schedule time for it, you’re hoping it happens rather than planning for it. What gets scheduled gets done.
Q: What’s more exhausting—burpees or bedtime?
Haha, bedtime definitely has its challenges, but I’ve learned to appreciate it as one of those stages of parenting that won’t last forever. Every phase comes with its own memories, and I’m sure one day I’ll be sharing those lessons and stories with my kids when they have children of their own.
As for burpees, you’ll probably never find them in my workout program! But I’m always up for a challenge.
Q: Would you rather: 100 jumping jacks or 100 diaper changes?
That’s a tough one! Diaper changes were basically a wrestling match with a tiny humans who somehow always had more energy than me, so there were definitely days when it felt like a workout all by itself.
That said, if there’s an option C, I’ll take 100 push-ups instead of 100 jumping jacks! At least with push-ups I know exactly what I’m getting into.
Story Credit: Anthony Cozzetto, Manager, Social Media
