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6 Week Strength & Fitness Challenge for Dads
Strong Dads Raise Strong Families.
Being a dad changes everything.
Long work days. School runs. Kids’ activities. Less sleep. Less time for yourself.
Fitness slowly drops down the list — not because you don’t care, but because life gets busy.
The FitNest Dad Project is a 6-week structured programme designed specifically for dads who want to rebuild strength, improve stamina, and have the energy to keep up with their family again.
This is our structured entry programme into FitNest — built for busy dads who want results without having to overthink everything.
We take care of the plan.
You just show up.
Who is this Challenge for?
This programme is ideal if you are a dad who:
• Has a busy work and family life
• Wants more energy and stamina for your kids (and partner)
• Wants to lead by example and be a strong role model
• Has fallen out of routine since becoming a parent
• Is new to training or returning after time off
• Feels stuck, inconsistent, or unsure where to start
• Wants structure and coaching rather than random workouts
• Wants accountability, guidance and support
• Would benefit from training alongside other dads in the same position
• Doesn’t want childcare to be a barrier to improving their health
What This Challenge Is About
This isn't about chasing abs.
It’s about:
✔ Having energy after work
✔ Being strong enough to chase, lift and play with your kids
✔ Lower stress and better sleep
✔ Building strength and fitness that actually lasts
✔ Showing your kids that looking after your health matters
wHAT IS INCLUDED
Structured Group Training
Weekly Habit & Lifestyle Coaching
Weekly Habit & Lifestyle Coaching
Coach-led small group training sessions each week
A mix of strength, conditioning, cardio, mobility and recovery designed to build real-world strength and stamina.
Sessions are fully scalable for all abilities, whether you're new to training or getting back into it after years away.
Clear session focuses so you don’t need to think — just s
Coach-led small group training sessions each week
A mix of strength, conditioning, cardio, mobility and recovery designed to build real-world strength and stamina.
Sessions are fully scalable for all abilities, whether you're new to training or getting back into it after years away.
Clear session focuses so you don’t need to think — just show up and train.
Multiple session times available to fit around work, school runs and family life.
If life gets busy, additional home or gym workouts are available in the app so you can stay consistent.
Weekly Habit & Lifestyle Coaching
Weekly Habit & Lifestyle Coaching
Weekly Habit & Lifestyle Coaching
Fitness is only part of the equation.
Each week focuses on simple habits that improve your health, energy and consistency outside the gym.
You’ll learn practical strategies around:
Recovery and sleep, Nutrition and fuelling properly, Stress management, Building sustainable routines
No extreme diets.
No unrealistic expectations.
Just simple act
Fitness is only part of the equation.
Each week focuses on simple habits that improve your health, energy and consistency outside the gym.
You’ll learn practical strategies around:
Recovery and sleep, Nutrition and fuelling properly, Stress management, Building sustainable routines
No extreme diets.
No unrealistic expectations.
Just simple actions that fit around work and family life.
All habits are tracked in the app to help you stay accountable and consistent.
Group, in app & 1:1 Coach Support
Group, in app & 1:1 Coach Support
Group, in app & 1:1 Coach Support
You’re not expected to do this alone.
Throughout the challenge you’ll receive:
• Support from coaches and other dads in the programme
• Access to 1:1 guidance when you need extra help
• A supportive, judgement-free environment
You’ll also get access to the FitNest coaching app, which includes:
• On-demand workouts for when you can’t make a se
You’re not expected to do this alone.
Throughout the challenge you’ll receive:
• Support from coaches and other dads in the programme
• Access to 1:1 guidance when you need extra help
• A supportive, judgement-free environment
You’ll also get access to the FitNest coaching app, which includes:
• On-demand workouts for when you can’t make a session
• Additional gym or home workouts
• Habit tracking and accountability
• Coaching support between sessions
Everything is designed to remove guesswork and keep you progressing.
A Supportive Community
Group, in app & 1:1 Coach Support
Group, in app & 1:1 Coach Support
Train alongside other dads going through the same challenges.
Busy schedules.
Work demands.
Family responsibilities.
FitNest is built to support real life, not perfect routines.
You’ll train in a friendly, supportive environment where everyone is working towards the same goal — getting stronger and healthier for themselves and their familie
Train alongside other dads going through the same challenges.
Busy schedules.
Work demands.
Family responsibilities.
FitNest is built to support real life, not perfect routines.
You’ll train in a friendly, supportive environment where everyone is working towards the same goal — getting stronger and healthier for themselves and their families.
Family-friendly sessions mean kids are always welcome if needed.
Because strong dads raise strong families.
Get involved
How the Challenge Works
- Apply Online
Complete a short application to check eligibility.
- We Review Your Application
This ensures the challenge is right for you and that we can support you properly.
- Get Started with a Plan
You’ll receive clear guidance on training, habits and expectations before week one.
- Train, Build Habits & Stay Accountable
Over 6 weeks, you’ll follow structured training while building sustainable routines.
- Continue Your FitNest Journey
At the end of the challenge, you’ll be perfectly set up to transition into ongoing group training.
Why we use an application process
We limit spaces to ensure:
- High-quality coaching and support
- A positive group dynamic
- Proper attention to individual needs
This challenge isn’t for everyone — and that’s intentional.
Our goal is to help the right people get the best results.
faqs
What results can I expect?
Previous challengers have lost 5kg+
Dad's can expect to feel stronger, leaner, have more stamina for partner and kids, better habits, greater confidence and consistency, more energy and drive, less stressed.
Do I need to be fit before starting?
No. This challenge is designed for beginners and those returning to training. All sessions are scalable and coached.
How many sessions can I attend?
You’ll have access to multiple group training sessions each week with the intention of attending 3x per week. We’ll help you choose a realistic schedule that fits your lifestyle, and if you can't make a session we have on demand videos in our app.
Can I bring my children?
Yes — children are always welcome at FitNest sessions.
Is Nutrition Included?
Yes. You’ll receive a full nutrition guide that supports vegan, vegetarian and allergy-friendly diets.
We don’t use strict meal plans or dieting. Instead, we teach you how to build balanced meals, understand portion control, and create habits that fit real life.
Will I have to Calorie Count?
There’s no mandatory calorie counting — calorie guidance is used only as an education tool where helpful, and calorie calcs will be provided.
What happens after the 6 weeks?
Most challengers transition into our ongoing group training memberships, with strong foundations and confidence to continue progressing, continued support and guidance.
We have a range of membership/PAYG options to suit you.
Are spaces limited?
Yes. We cap numbers to maintain coaching quality and support.
So apply now so you don't miss out!