In this episode, we break down the 6 pillars every busy dad needs to get fit, boost energy, and take control of life without sacrificing family. From fuelling your body, fitting in efficient workouts and building strength, to creating routines, leading at home, and leaning on a supportive tribe, this is your blueprint to becoming the strongest, healthiest version of yourself.

In this episode, we tackle the all-or-nothing trap, the mindset that if you can’t be perfect, you may as well quit. I’ll share how one Bloke Mitch, broke free from burnout by focusing on consistency over perfection. You’ll learn why 3 solid workouts beat chasing 6 perfect ones, why “minimums” matter more than “maximums,” and how to create fallback plans that keep you on track even when life gets messy.

In this episode of The Dad PRJCT podcast, we talk time and why protecting it is non-negotiable for busy dads.

You’ll learn how to set boundaries without feeling guilty, manage your schedule without burning out and finally make time for what matters: your health, your family and yourself.

Key takeaway: If you don’t own your time, someone else will.

Set one boundary this week. Lock it in. No apologies.

On today’s episode, we’re sitting down with two everyday legends Mario and Jake who are deep in the Dad PRJCT trenches. Both are juggling the chaos of business, raising kids, and staying in shape… without losing their minds (most days).

We talk real-life dad schedules, carving out time to train, what’s actually working for them, and how they’re building strong bodies and stronger mindsets while still showing up at work and at home.

No fluff. No filters.
Just raw, honest convo with a bit of banter, shit talk and a whole lot of truth about what it takes to be a high-performing dad.

The PRJCT Fat Loss Formula for Dads 

Tired of overcomplicating fat loss?
In this episode, we break down exactly what works for busy dads who want to drop body fat, get strong, and stay consistent without turning their life upside down.

We cover:
- The real formula: 3 strength sessions, daily steps, high-protein meals & sleep
- What to track (and what to stop obsessing over)
- The common traps that cause most dads to quit by Week 4
- Simple strategies to stay on track even when life gets chaotic

If you’re a dad who wants results without the fluff, this one’s for you.

“The Dad Bod Lie”
Being a dad doesn’t mean giving up on your health, it just means you need a better plan. In this episode, we unpack how to structure your week around simple, non-negotiable habits that actually move the needle. You don’t need more time you need a clear plan. 3 workouts, daily steps, better food choices… it all comes down to how you plan the week.

One meal won’t ruin your progress, it’s what you do most of the time that matters. In this quick episode, we cover:

•  Planning ahead
•  Moving more
•  Smarter choices
•  Staying in control
•  Staying consistent

Enjoy the meal. Stick to the plan. See results.

In this episode, I chat with client Matt Jensz about his journey from life before the gym to the man he is today. We unpack how fitness has transformed his mindset, confidence, daily discipline and how that’s flowed into family life. Matt shares the real impact it’s had on his kids, how he shows up as a dad and why this journey has been about more than just the physical.

In this episode, we break down the key areas dads need to focus on to drop their first 10kg without sacrificing family, work, or sanity. From simplifying nutrition and training smarter, to managing stress, sleep, and identity shifts, this is a practical, no-BS guide to rebuilding discipline and momentum. Whether you’ve been stuck in a rut or just getting started, this episode gives you the clear, sustainable path to reclaim your health and lead from the front.

In this episode, we break down why most dads aren’t lazy, they’re just overloaded. The real issue isn’t time, it’s strategy. We dive into why building a plan that fits your actual life (not a fantasy version) is the real key to progress. We talk “micro sessions,” the power of just 10 minutes to ensure you are still progressing forward.