POC Fitness

As a busy dad I often neglect my own health and fitness progress because of helping my clients and family.

I don’t usually share this stuff, in the past it’s been usually about my clients. But Im doing it to push my self out of my comfort zone and to be more open about my lifestyle and fitness habits.

Current stats

Weight 86.6 kg
Body fat approx 19%

- Training hasn’t been very focused or structured recently.
- Nutrition ok most of the time but can be improved.
- Alcohol/ socialising/ fast food every couple of weeks at weekend.

Goals/ targets for next 3 months

- get leaner- I’m aiming for around 12% body fat and around 84 kgs.
- get stronger (currently 1 rep max; bench 100kg, deadlift 140kg, squats 95kg, pull ups 10 reps)
- improve nutrition
- no alcohol or sugary drinks
- no coffee
- feel more energised physically and mentally!

Il post the occasional progress update to help with my accountability and also so we can see whats doable 🙌👍💪.

Il also share the plan il be following soon.

Let’s do this!👊

Dads—stop doing these things TODAY:

1- Stop putting yourself last. Empty cup = empty dad.

2- Stop delaying your health & fitness. You need 100% to give 100%.

3- Stop comparing yourself to everyone else. Social media isn’t reality.

4- Stop the negative self-talk. Your kids love YOU, not a “perfect dad.”

5- Stop second-guessing yourself. Trust your gut.

6- Stop thinking you’re a bad parent. If they say “I love you,” you’re doing it right.

7- Stop seeing life half-empty. Believe in yourself again.

8- Stop hating on others. Positivity wins. Celebrate wins, yours and theirs.

9- Stop wasting time. 168 hours a week—own them.

10- Stop doubting small actions. Every hug, story, and “I love you” matters.

Keep smashing life, dads.

To the dads who kicked off the year full of fire… but now feel like they’ve lost their way.

You haven’t failed.

You’re in the gritty middle, the part where real change is made.

Let’s be straight up.

Building a healthier routine isn’t about perfect mornings, flawless meals, or never missing a workout. It’s about standing back up after a long day, a rough week, or a setback that knocked back.

You’re carrying a lot. Work pressure. Family responsibilities. Mental load.

Of course it’s hard. That doesn’t make you weak, it makes you a dad who cares.

Here’s what matters right now:

You don’t need to start over. You need to regain control.

You don’t need hype. You need discipline and direction.

One walk. One solid meal. One workout. Today.

Your kids aren’t looking for perfection.

They’re seeing how you show up when it’s hard, not when it’s easy.

They’re learning what commitment looks like when things get tough.

Strong dads aren’t the ones who never struggle.

They’re the ones who keep moving forward, no matter how many times things get tough.

Start where you are.

Do what you can.

Take the next step - be the man your family deserves.

This isn’t a setback.

This is the moment you keeping moving forward.

Happy New Year!

Was good to enter 2026 with no hangover.

A run and dip in the sea today was awesome and the sunset was unreal!

All the best for this year!

Dads- You only need to be better than the dad you were yesterday.

Talking about mental health isn’t weakness, it’s leadership.

Be present. Your screen-time app shows where your energy and moments with your kids are being traded away.

There’s no manual. Love them. Protect them. Keep them safe.

Stop comparing your kids to others. Different pace. Different path. Different environment.

Smile more. Stress less. The only easy day of being a dad was yesterday.

Put your mask on first. Your family needs you healthy, physically and mentally.

Believe in yourself. You’re living a life you once prayed for.

Tell your mates you love them. Show up. The real ones already know who they are.

Lead from the front. Be the example. Build the legacy.

The Power of Micro-Wins vs. Motivation

Most dads think they need motivation to get in shape.

But motivation is the most unreliable thing in your house…
right behind the WiFi during a work call.

Here’s the real engine of transformation:

- Micro-Wins.

Small actions done daily, especially when you don’t feel like it.

Because motivation shows up after momentum.

Not before.

Want to get leaner?

➡️ Drink one more bottle of water today.
➡️ Add 5 minutes to your walk.
➡️ Do 10 push-ups during your kid’s cartoon.
➡️ Prep tomorrow’s breakfast before bed.

Tiny wins.

Stacked daily.

That’s how dads evolve.

When you stop relying on motivation…and start counting micro-wins…your consistency skyrockets.

Your confidence builds.

Your identity changes.

Micro-wins build the man you’re becoming.

Motivation just keeps you waiting.

Build a system around simple, repeatable actions…and zero “all or nothing”..

Shall I send you the Fit Dad Micro-Wins Checklist?

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The Number one Shift Every Dad Needs to Transform is an Identity Shift!

If you see yourself as the tired, busy, stressed-out dad who “never has time” you’ll keep making decisions that match that identity.

Trust me I’ve definitely been there..

But here’s the truth:

**The #1 identity shift every dad needs is this:

- “I’m the kind of man who puts my health first because my family depends on it.”

- Not the guy who tries to work out.

- Not the guy who hopes to eat better.

- Not the guy who waits for motivation.

But a dad who leads with his actions even when he’s tired, busy, or pulled in a thousand directions.

Because when your identity shifts… your habits follow.

-Your energy changes.

- Your confidence grows.

- Your family feels it.

This is how real transformation begins, from the inside out.

If you’re ready to build the body, energy, and confidence your family deserves,
this is your time.

Coming very soon- Fit Dad Evolution💪🙌🔥