PRJCT Transform

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PRJCT Transform

Helping dads get in the best shape of their lives in less than 3hrs/week. No BS. Just results. DM '𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦' to begin your 90 day transformation📲

06/10/2026

Being a dad doesn’t mean letting yourself go.

It’s a fu***ng good reason to get your s**t together.

05/10/2026

If you’re a dad, want to lose 10kg and can only train 3 days a week… save this.

Run it consistently for 12 weeks and you’ll be surprised what happens.

3 sessions a week is enough to make a massive difference.

You just need to actually fu***ng do them.

02/10/2026

Holiday recap 👇

Unreal, definitely got the bug. It went so quick there wasn’t much chill.

Didn’t train as much as we aimed to, but still averaged around 15k steps a day, which is way higher than normal.

And considering normal holiday mode is basically zero training… we winning

Averaged 2–3 sessions a week between running and weights.

Food was actually controlled, stuck to the usual stuff but still lashed out when we wanted to. Weight didn’t move at all.

A few other standouts from the trip…

Victorian roads and weather are fu***ng terrible

Most kids wanted their parents to jump on the jumping pillow at the caravan parks.
90% of the parents said no.

Even with arts and crafts, we’d automatically sit down next to the kids and get involved.

Meanwhile, most of the other parents were sitting on the couch scrolling on their phones.

I just found it interesting how quickly you can see what becomes normal in different families.

And probably the biggest one…

Almost every bloke I spoke to about what I do said some version of

“Ahh Yeah, I’ve gotta get stuck back into the gym.”
“I just don’t have time.”
“My body’s f**ked.”

Because most blokes only know one way to train, the way that worked when they were 20 before kids.

So they think the answer is getting back to doing what they used to do.

And when they can’t sustain that anymore, they think they’ve failed.

And then there was the other thing I couldn’t help noticing…

Your kids mirror you more than you think.
More than we probably want to admit.

If your kids are constantly sitting around eating s**t and doing nothing, it might be worth looking at the habits happening at home.

And if your kid is being a bit lippy…

Maybe listen to how you speak to people too.

Your kids are watching what you do far more than they’re listening to what you say.

01/10/2026

Why do so many dads work their ass off in every other area of life…

…but let their health slide?

They’re reliable at work.

They provide for their family.

They’ll do anything for their kids.

They’ve got plenty of discipline when it matters.

But then they look in the mirror and don’t really recognise the bloke staring back.

Gut getting bigger.

Energy getting lower.

Training becoming an “I’ll get back into it soon” thing.

And the frustrating part

It’s because they’re trying to do fitness the same way they did before kids.

5–6 gym sessions.

Long ass workouts.

Strict diets.

Meal prep that takes half the fu***ng day.

And a plan that falls apart the second work blows up, the kids get sick or someone needs you.

I know this because I’ve been there.

I got to 92kg, felt like s**t, had high blood pressure and knew I wasn’t the dad I wanted to be.

I needed a better plan.

One that worked around being a dad.

3 proper sessions a week.

Simple food.

Walking and being active.

A bit of accountability.

And most importantly, a plan built for the s**t weeks, not just the perfect ones.

That’s why I’ve built The DadPRJCT.

And it’s how I’ve got dads dropping 10, 15, 20+ kilos while working full time, raising kids and still having a life.

Because you shouldn’t have to choose between being a good dad, doing well at work and looking after yourself.

You CAN have it all.

You just need to stop trying to do it the way you did before kids.

30/09/2026

The habits your kids grow up around become normal to them.

Your kids are watching you more than you realise.

Not judging you.

Not counting your calories.

Just watching.

They see how often you move.

What you eat.

Whether exercise is something you make time for or something you always put off.

Whether healthy food is normal at home.

Whether you look after yourself or constantly tell yourself you’ll start Monday.

And that doesn’t mean your kids have to eat perfectly or never have McDonald’s.

It means the example you set becomes their version of normal.

So don’t just tell them to look after their health.

Show them what that looks like.

Because they need a dad who can run around with them, kick the footy, get on the floor and play and still have the energy to enjoy it.

Want your kids to grow up healthy?
Start with what they see at home.

29/09/2026

Spending a few weeks in caravan parks has been a pretty good reminder that every family operates very differently.

The older blokes next to us the other night were cranking the music, carrying on, swearing their heads off.

I politely asked if they could turn it down.

The lady said, “Yeah, no worries.”

Then the blokes kicked off.

“Not till 10pm. He can get f**ked.”

“We’ll pop his tyres.”

The C word flying around.
We had the kids wear their headphones.

The older bloke’s daughter was trying to calm him down.

I’m standing there thinking…

What the actual f**k are you doing?

But it got me thinking about the example we set for our kids.

Our kids are up at 5am most mornings.

We don’t expect the whole caravan park to be silent.

But we do make a point to be sure they’re not running around screaming while everyone else is still asleep at that hour.

Because respect works both ways.

And as a dad, I don’t want my kids growing up thinking it’s normal to be pi**ed, abusive, disrespectful or carrying on like a di****ad when things don’t go your way.

I definitely don’t want them thinking Dad needs a b**r fetched for him while he’s sitting there getting hammered.

They watch everything.

How you speak.

How you treat people.

How you handle frustration.

How you behave when you’ve had a few.

Monkey see, monkey do.

And that’s something Mel and I are very conscious of.

28/09/2026

You know the drill.

Busy day, no time, and the servo or Coles is calling your name.

Doesn’t mean your progress has to take a hit.

Keep a few of these in your bag, your car, your work fridge.

Simple as that.

My top picks

Barbell Classic Air Dried Steak
Per 25g: 98 Cal | 11.1g protein | 0.4g carbs
Whole 70g bag: 274 Cal | 31.1g protein | 1.1g carbs

Chobani 20g Protein Yoghurt Salted Caramel (190g)
114 Cal | 20.1g protein | 7.0g carbs

Rokeby Double Espresso Protein Smoothie (425mL)
286 Cal | 30g protein | 27.2g carbs | 120mg caffeine

Quest Cookies & Cream Protein Bar (60g)
192 Cal | 21g protein | 4g carbs

Stick a couple of these in the fridge at work and you’ve got no excuse when the arvo hunger hits.

A little planning beats willpower every time.

25/09/2026

Weekly recap

Yamba → Sandstone Point —> Nambucca Heads

Yamba was great. Awesome little clean park, although the water was freezing so the kids preferred to swim in the spa.

Sandstone Point was unreal. So much to do and absolutely packed with activities so I don’t think we’ve actually chilled yet.

Nambucca Heads surprised me. Really cool little spot here for beach, fishing, etc much more relaxed.

We’ve met some great families along the way and the kids have absolutely loved making new friends.

It’s one of those things where you want to let them experience the world, but at the same time it’s hard not to want to bubble wrap them from everything that comes with it, including the bit of swearing and other bits they see from older kids.

Eli gets really emotional whenever it’s time to move on to the next camp because he’s made so many friends. He’s also absolutely exhausted and ready to come home.

Holidays have definitely reinforced one thing though…

The apple doesn’t fall far from the tree.

You really do see how much kids pick up from their parents. The habits, the food, the activity levels… it’s all there.

24/09/2026

Met a great dad at the caravan park.

2 kids. Full time job. Busy as f**k.

He misses training like he used to.

So I asked him to come train with me.

One session later… he was buzzing, re motivated again.

It felt good!

Whether he keeps it going is up to him.

But it’s a good reminder..

Sometimes you don’t need more motivation.

You just need to get back in the gym once.

That one session can bring your mojo back pretty fu***ng quick.

Address

Factory 3 8 Hazel Drive
Warragul, VIC
3820

Telephone

+61417055222

Website

http://www.prjcttransform.com.au/

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