The Pat Flynn Show Early Morning Fitness Wins and Kettlebell Beach Body Tips w/ Dan John
Mar 10, 2026
Dan John, veteran strength coach and kettlebell author, shares his simple, longevity-focused training habits. He describes morning routines that create early wins. He explains practical kettlebell choices, swings vs cleans, and using slam balls. He outlines small nutrition and habit tweaks for a beach-ready body and a three-step assess, declutter, reflect framework.
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Prepare The Night Before For An Easy Morning
- Do prepare the night before to win your morning by waking without an alarm, laying out clothes, and writing a to-do list.
- Dan John says this clears the head, avoids late nights, and lets you wake ready to act.
Start With A Small Morning Ritual
- Do start your day with a simple ritual: one scoop of collagen in coffee, clean emails, and light reading.
- Dan John often clicks on the sauna, answers forums, then reads before prepping the gym around 9am.
Move Before You Eat And Prioritize Protein
- Do walk and delay breakfast until after movement; Dan John walks before eating and usually doesn't eat until 10:30–12:00.
- His typical breakfast is two eggs, a cup of cottage cheese, a protein drink with berries, and fruit (~400 calories).
