Realistic November: Busy Dad Challenge

BUSY DAD? DON'T WAIT UNTIL JANUARY.

Get healthier before Christmas with the Realistic November Challenge.

8 simple, realistic habits designed to help busy dads feel fitter, healthier and more in control — without giving up their life to fitness.

Here's what you'll be working on:

🏋️ Gym 3x per week
👟 10k steps/day average
👨‍👧 20 minutes of play with the kids
🍺 No alcohol
🥩 Protein with every meal
🥦 5+ portions of fruit & veg per day
😴 Aim for 7 hours sleep, 5 nights/week
📱 30 minutes phone-free before bed

But this isn't another “30-day transformation”.

You're a busy dad.

Some days won't go to plan. Work gets busy. Kids get ill. Life happens.

That's OK.

The goal isn't perfection. It's building habits you can actually maintain — and heading into December feeling better than you did at the start of November.

GET THE FREE CHECKLIST

Enter your details below and I'll send you the Realistic November Busy Dad Challenge checklist so you can track your progress each week and complete a quick check-in to see what's working (100% free. No spam. Just the checklist + a few helpful emails throughout November)

No complicated diet. No extreme workouts. No starting again every Monday.

Just simple habits that fit around real life.