I'm Jon — a dad in my 40s who decided to ditch the dad bod, build real strength, and show up fully for my family. Every week I share exactly what's working: workouts, nutrition, and honest takes on fatherhood.
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"Jon's newsletter completely changed how I approach fitness as a dad. I've lost 15 lbs and have more energy for my kids than I did in my 30s."
— Mike T., Dad of 3, aged 44
"Finally, fitness advice that actually fits into a dad's life. No gym required, no BS, just results."
— Dave R., Dad of 2, aged 41
At 42, I looked in the mirror and didn't recognise the guy staring back. I was tired all the time, carrying weight I didn't want, and using "I'm too busy" as my excuse for everything.
I didn't join a fancy gym or hire an expensive coach. I figured out how to get fit around real family life — early mornings, home workouts, eating food the whole family actually likes.
Now I share everything I've learned — the workouts, the nutrition, the mindset — so other dads don't have to figure it all out alone.
No gym bro nonsense. No fad diets. Just practical, dad-tested advice that actually works around a busy family life.
Home workouts, strength training, and fat-loss programmes designed for busy dads — no gym needed.
Simple, family-friendly eating that helps you lose the dad bod without complicated meal plans.
How to stay active with your kids, balance fitness with family time, and be the present dad you want to be.
Building habits that stick, staying motivated, managing stress, and finding time to work out when life gets hectic.
A complete fitness guide for busy dads — the training, nutrition, sleep and mindset that matter, in priority order, with a 4-week starting plan and nothing you don't need.
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Alcohol is silently sabotaging your dad fitness goals. Here's how to cut back without feeling deprived — and why it's worth it.
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The best healthy snacks for dads who are always on the go — high protein, practical, and actually enjoyable. No rice cakes and sadness here.
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How much protein do dads actually need to build muscle, lose fat, and feel their best? The science explained in plain English — with practical targets.
Read more Your kids want pizza, your partner wants takeaway — and you're trying to get fit. Here's how to navigate family food without becoming the boring health police.
Read more Twelve high protein recipes for new dads — fast, cheap, and most of them doable one-handed while holding a baby. Plus a batch-cook plan for the exhausted weeks.
Read more A father son workout plan with age-appropriate sessions for kids from 6 to 18 — what's safe, what builds the habit, and how to train together without it becoming a chore.
Read moreEvery week: one workout tip, one nutrition win, and one piece of honest fatherhood advice. Free.
No spam. Unsubscribe any time.