Back at it gents.

Wild weekend in sports: the mile record got smashed, Spain lifted the World Cup, and The Open delivered a finish worthy of Sunday afternoon nerves.

Let’s have a week.

Here’s what’s on deck today:

Let’s get into it.

And if you’re new here, welcome aboard. Glad you found us.

I was watching one of John John Florence's sailing videos the other day and he mentioned something that caught my attention.

Part of the reason travel sticks with us is because it's new. New places. New people. New experiences. Our brains wake up. We form new memories.

With dad life, it's really easy to slip into autopilot.

Same breakfast. Same drive to school. Same bedtime routine. And while routines are important, I think our families need a little novelty too.

Not a trip to Indonesia per se. Maybe it's taking the long way home. Trying a new trail. Having breakfast for dinner. Saying yes to an impromptu ice cream stop.

The best memories don’t have to be expensive. They just have to be different enough to break the routine.

Maybe that's your reminder today. Mix it up.

Matt Pagan is a husband, dad, surfboard designer, surf coach, community builder, and residential construction manager in Los Angeles.

The guy is wearing enough hats to qualify for a small-town parade.

But right now, the real work is learning how to stay present for his wife and two-year-old daughter while building a business and providing for his family.

For Matt, fatherhood has been a lesson in what kind of culture gets built at home. The way he loves his family through tension, stress, and tough seasons is the texture his daughter will absorb. That one feels worth taping to the fridge.

His days are still “under construction,” which honestly might be the most accurate description of dad life. Gym when he can. Work when he can. Nap help when needed. Making sure his wife gets time for herself too.

When things get chaotic, he comes back to the foundation: faith, structure, grace, patience, self-control, and the ability to pivot without losing it.

His non-negotiables are pretty great: beach days with his daughter, slip n slides, boogie boards, dance parties, and learning the lyrics to Disney princess songs.

Follow him at @matt_pagan or check out PAGANUSA.com.

My first guitar was a Stratocaster, so naturally the five-year-old had to start there too. The Squier Mini Strat is built for smaller hands, but it still has the classic look, easy playability, and enough tone to make the living room feel like a dive bar.

The real test came when I hit the distortion and played “Smells Like Teen Spirit.” Now he’s hooked.

5 colors to choose from.

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It’s hot as balls out there, which means every long run, garage workout, and afternoon mowing session comes with a side of serious sweat.

For normal days and workouts under an hour, water and regular meals will usually do the job.

But when you’re training hard for an hour-plus, sweating heavily, or spending half the day in the heat, mix one serving that gives you roughly 300–600 milligrams of sodium and sip it during or after.

Check the label though. Some “electrolyte” powders contain barely any sodium, while others pack enough to salt a driveway.

You don’t need to pound the stuff all day; use it when you’ve actually earned the sweat, and let thirst, not a gallon-jug challenge, be your guide.