Chontel Duncan: Why I think the ‘dad bod’ can be sexy

I want to talk about the dad bod – you know the one, slightly built, maybe a bit of softness around the edges. It can absolutely be sexy. This is how my husband does it.

Let’s talk about the dad bod.

You know the one, slightly built, maybe a bit of softness around the edges, paired with a killer sense of humour, a whole lot of life experience, and a heart that’s been up changing nappies at 2am.

Here’s the truth: the dad bod can absolutely be sexy. And better yet, it can be strong, energised, and capable, without needing hours in the gym.

My husband Sam is the perfect example.

Chontel Duncan with her husband, Sam, whom she shares five children with.

We run multiple businesses, raise five (yes, five) kids together, and our schedules are hectic on the best of days.

But he still finds ways to stay fit, feel confident, and move in a way that keeps his energy high (without sacrificing time with the family).

Here’s how he does it — and how your partner, or you (if you’re a dad reading this) can too:

TOP TIPS FOR NUTRITION (That Dads Will Actually Follow)

1. Eat enough protein

Sam keeps it simple, every meal has a lean protein: eggs, chicken, fish or protein shake.

This is because it helps with recovery and staying full (and avoiding snack raids).

Chontel Duncan says her husband eats lots of protein.

2. One “smart” meal prep hack

Sam preps two to three go-to lunches at the start of the week. This includes grilled chicken, rice, vegies or a burrito bowl. He hates overcomplicating it, so he doesn’t.

3. Hydration is key

A lot of guys think they’re tired when they’re actually dehydrated. Sam keeps a big water

bottle nearby, especially during afternoon slumps.

4. Don’t skip brekkie

Even if it’s just a protein smoothie or eggs on toast, fuelling early sets the tone for the day.

DAD-FRIENDLY WORKOUT

(Gym or Home Approved)

No fluff. No scrolling between sets. Just a strong, efficient 25–30 minute circuit, 3–4x a

week.

1. Weighted Squats – Builds lower-body strength and gets the heart rate up

2. Push-Ups (or Incline for Beginners) – Functional upper-body strength

3. Overhead Shoulder Press (Dumbbells or Bands) – Great for posture and core

stability

4. Bent Over Rows – Back and arms in one hit

5. Dead Ball Slams or Kettlebell Swings – Finisher to torch calories

6. Plank to Push-Up – Core and functional movement

Repeat in circuits (two to three rounds)

Rest 60 seconds between rounds

This can all be done in the garage, at the gym or even in the backyard while the kids play.

FINAL WORD

Staying strong, healthy and energised for your family? That’s sexy as hell. You don’t need a

six-pack. You need a plan that works around real life.

And if you’re a wife reading this, go ahead and share it with your hubby, or better yet, do the

workouts together.

Chontel Duncan and her husband Sam make it a priority to stay healthy despite having a large family.

Stronger dads equals better playtime, less back pain, more energy, and way more confidence.

You’ve got this.

Chontel Duncan is a fitness trainer and mum-of-five with 1.2 million followers on Instagram.

Her fitness app NEUFORM is available on the App Store and Google Play and has a seven-day free trial.

She also has the Instagram @ChontelDuncan and @neuform

Originally published as Chontel Duncan: Why I think the ‘dad bod’ can be sexy