In this episode, Anthony shares a simple conversation he had with his six-year-old son that turned into a powerful reminder about how success really works.

While talking about sports, teams, and contracts, his son was given a choice. He could sit on the bench for a team he loved and work his way up, or start right away somewhere else.

His answer says a lot about the mindset it takes to succeed.

This conversation led to a bigger lesson that applies to fitness, weight loss, business, and life. Most people want the results right now. But when you rush the process, you often end up further away from where you want to be.

In this episode, Anthony talks about:

• Why the process matters more than the result
• The mindset that leads to long term success
• Why shortcuts often backfire in fitness and weight loss
• The lesson dads can learn from their kids about patience and growth
• Why becoming the person who can handle the result is part of the journey

If you’ve ever wished you could fast forward your progress and just get the results today, this episode will remind you why the process matters more than you think.

Sometimes the best lessons come from your kids.

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Why do some days you wake up early, work out, and stick to your plan… while the very next day everything falls apart?

In this episode, Anthony shares a simple idea that explains the difference. The people who see long term success aren’t the ones who feel motivated all the time. They’re the ones who stop negotiating with themselves and follow through on what they said they would do.

When you learn to keep the promises you make to yourself, consistency gets easier and the results start to compound.

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Most guys jump straight into advanced training methods without ever mastering the basics.

In this episode, Anthony sits down with online coach Tom Mouland to break down what it actually means to “earn the right” to train a certain way. They talk about full body vs upper lower vs push pull legs, when each split makes sense, and why chasing what’s “optimal” on social media often backfires.

If you’re a busy dad trying to lose fat, build muscle, and stop spinning your wheels in the gym, this conversation will help you think differently about how you structure your training.

You’ll learn:

• Why most men train too advanced too soon
• How progression should actually look over months, not weeks
• When to focus on fat loss, recomposition, or muscle growth
• Why context matters more than whatever is trending online

If you’ve ever felt stuck, bored, or unsure if your program is really moving you forward, this episode is for you.

Connect with Tom:

Instagram: ⁠⁠@tomthetrainerfitness

Facebook: Tom Mouland

Podcast: Spotify & Apple

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In this episode, Anthony breaks down a viral Oprah clip that sparked a big conversation about genetics, willpower, Ozempic, and weight loss.

Is weight loss genetic or is it discipline?

Is it biology or behavior?

Is it nature or nurture?

The truth lives in the gray.

Anthony talks about why weight loss isn’t black and white, how genetics and environment can make it harder for some people, and why responsibility still matters if you want real change.

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E-mail: [email protected]

You’re getting your workouts in, you’re moving more during the day, you’re paying attention to what you eat, and you’re even logging your food, yet the scale hasn’t really changed, which can be one of the most frustrating places to be when weight loss is your goal.

In this episode, Anthony walks through a real conversation he had with a client who has been incredibly consistent for several months and has unknowingly proven they can maintain their current weight, even though what they actually want is to lose fat, and he talks about why that distinction matters more than most people realize.

He explains how small tracking errors, things like estimating portions, under-logging meals, or grabbing a few bites here and there, can quietly erase a calorie deficit without you ever feeling like you’re overeating, and why this is almost always the missing piece when someone feels like they’re doing everything right but not seeing results.

If there’s one habit to focus on right now, it’s tracking your food accurately for the next few weeks, because that one change alone can be the difference between staying stuck and finally seeing progress this year.

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E-mail: [email protected]

In this episode of the Fatherhood Fitness Podcast, Anthony Pluff talks about why doing the right things doesn’t always lead to immediate results, and why that doesn’t mean you’re failing.

Using real examples from the NFL, including Patrick Mahomes having one of the worst statistical games of his career despite making the right reads, Anthony connects the dots between sports, fitness, and fatherhood. Sometimes the box score looks bad even when the decisions are solid. The same thing happens with weight loss, strength training, and building healthy habits.

You can hit your workouts, get your steps in, eat well, and still see the scale stall or even go up. That doesn’t mean the plan is broken. It means the outcome isn’t fully in your control once you’ve done your part.

This episode breaks down why short-term results can be misleading, how to evaluate progress beyond the scale, and why consistency with the basics is what wins long-term.

Anthony also dives into coaching lessons from basketball, football, and everyday life, reminding dads that there isn’t a scoreboard for many of the things that matter most, like showing up for your kids and leading your family well.

If you’re a busy dad trying to lose weight, build strength, improve your health, and stay consistent even when motivation is low, this episode will help you take a step back, trust the process, and keep going.

Topics covered in this episode include:
• Why results don’t always show up right away
• How fitness progress is similar to sports performance
• The difference between good decisions and good outcomes
• Why the scale doesn’t tell the full story
• How to stay consistent when progress feels slow
• Building habits that actually work long term

The Fatherhood Fitness Podcast is for busy dads who want to lose weight, get stronger, have more energy, and become better leaders at home without extreme diets or unrealistic routines.

If you enjoy the show, please take a minute to leave a review. It helps the podcast grow and reach more dads who need it.

Thanks for listening and for being part of the Fatherhood Fitness community.

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In this episode, Anthony breaks down how to stay on track during one of the busiest times of the year. Thanksgiving, Christmas, travel, family gatherings, kids being off school, work events, it all adds up fast. And if you are not prepared, this month can derail your progress before the new year even starts.

Inside this episode, he walks through why a little bit of structure can actually make your life easier, how simple rules create freedom, and how to use the next few weeks to build real momentum heading into 2026.

Here's what's covered:
• How to manage holiday stress without losing your routine
• Why restrictions give you more freedom, not less
• The one plate rule you can use at Thanksgiving
• Simple boundaries that make overeating harder
• How to start practicing your New Year goals now
• Why December is the best test of your habits

If you want to move into the new year with confidence instead of starting over again, this episode will help you build that momentum.

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E-mail: [email protected]

Anthony talks about the idea that your days are your life in miniature and why this simple idea can completely change the way you look at your health, your habits, and the way you show up for your family. He shares how one strong day earlier in the week set the tone for what could have been an incredible stretch of momentum, and how the rest of the week slipped when small distractions stacked up, and how that same pattern shows up in the lives of so many dads trying to get consistent.

This episode breaks down why one good day is more powerful than you think, how simple wins compound over time, and why you don't need a perfect week to make real progress. Anthony walks through how one workout becomes two, two become three, and before you realize it a few consistent days have turned into a month of feeling stronger, more confident, and more present at home.

If you've been feeling stuck or waiting for the perfect moment to start, this episode will help you slow down, refocus, and see how much power you have in the next choice you make. Everything begins with one good day.

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E-mail: [email protected]

Are protein powders really full of lead, or is this just another overhyped headline?

In this episode, Anthony breaks down what Consumer Reports actually found when testing popular protein powders and shakes. He explains how much lead was really detected, why California’s Prop 65 warning isn’t what most people think it is, and how those numbers compare to the lead that naturally exists in everyday foods.

You’ll learn how to choose a quality protein powder, what certifications to look for, and why moderation matters more than fear-based reporting. By the end, you’ll know exactly what to do (and what not to stress about) so you can stay focused on your nutrition, stay consistent, and keep leading your family well.

💪 Topics Covered:
• What the Consumer Reports test actually revealed
• What Prop 65 “safe levels” really mean
• How much lead is already in everyday foods
• Which protein powders are safest to use
• Why moderation and perspective are key

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E-mail: [email protected]

In this episode, Anthony shares lessons from his own recovery journey after multiple hip surgeries and a recent hamstring tear. He talks about why injuries can actually become opportunities for growth when you learn to listen to your body instead of fighting against it.

You’ll hear how to tell the difference between being truly exhausted and just unmotivated, why most dads don’t need more rest but more consistency, and how to find that sweet spot between giving yourself grace and showing grit.

If you’ve been struggling to stay consistent or figuring out when to push and when to pull back, this one’s for you.

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