PRJCT Transform

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PRJCT Transform

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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📲

15/10/2026

Be honest with yourself for a sec.

If your health isn’t a priority right now, when the f**k is it gonna be?

14/10/2026

I’m a massive fan of all the dads getting after their health and fitness, because we’re simple creatures.

We need purpose and progress, and when we see it, it drives us harder.

And when that progress is on your health, there’s no downside.
It makes you happier.
Clears your head.
Makes you a better dad, a better leader, a better husband.

Yeah, it might mean sacrificing a bit of time.

But think about the other option.

You could change nothing.
Still have the health issues.
Still be a grumpy prick.
Still look like a sack of potatoes.
And the Mrs still doesn’t look at you the way she used to.

You choose.

If you’re a dad who’s ready to get his health and fitness back on track, DM me DAD and I’ll send you my free DadPRJCT guide to help you get started.

13/10/2026

Dads, you don’t need to spend 2 hours in the gym to get back in shape.

You need a plan that actually fits your life.

I’m Andy. Dad of 4, business owner and coach.

I’ve spent the last 15+ years helping people get stronger, lose weight and build better habits.

And what I’ve learnt is that most dads don’t need complication full stop.

They need something simple they can stick to around work, the kids and everything else life throws at them.

So, here’a where I’d start if you’re a dad wanting to lose the gut and feel better again:

1. Train 3 times a week.
Full body sessions for 45 minutes. You don’t need to train every day.

2. Get your protein sorted.
Have a decent serve of protein at each meal. Eggs, chicken, beef, yoghurt or whatever works for you.

3. Walk more.
You don’t need to smash yourself with cardio. Get your steps up and be more active throughout the day.

4. Stop trying to be perfect.
You can still have takeaway, eat out with the family and enjoy your weekends. Just don’t let one meal turn into a whole weekend of writing yourself off.

5. Have a plan for the hard weeks.
Kids get sick. Work gets busy. Sleep goes to s**t. Your plan needs to account for real life, not just your best week.

That’s exactly what I help dads do through The DadPRJCT.

Lose the gut, build strength and get your energy back without fitness taking over your life.

Because your kids don’t need a dad with six pack abs.

They need a dad who feels good, has energy and can get out there and enjoy life with them.

Want to lose your first 5–10kg but not sure where to start?

I’ve put together a FREE DadPRJCT guide with everything you need to get started, including how to train, eat better and build habits that fit around family life.

Send me DAD and I’ll send you the guide for FREE.

08/10/2026

SLEEP IS IMPORTANT.

No s**t.

But sometimes you’re a dad and a typical night can look like …

9:00pm in bed.

Theo wakes 4 times before midnight.

Eventually we just put him in bed with us.

12:30am Eli wakes up with an earache and jumps in with us.

1:30am Tilly wanders down and jumps in bed too.

Cat and dog are already asleep at the end of the bed.

Tilly goes sideways, kicks me in the back and kicks the blanket off because she’s hot.

2:00am Dog needs to p*e.

3:00am Theo is still being a turd give him a bottle.

Eventually I end up on the couch with Theo until the 5:00am alarm.

Not exactly the sleep routine you’d find in a textbook.

But that’s life.

And this is why I don’t buy into the idea that you need perfect sleep, perfect nutrition and a perfect training week to make progress.

You can’t control when your kids wake up.

You can control what you do next.

Get back into your routine.

Train when you can.

Eat well most of the time.

And have a plan that actually works when life gets messy.

Because if your plan only works when everything goes perfectly, it’s not really much of a plan for dad life.

06/10/2026

Being a dad doesn’t mean letting yourself go.

It’s a f**king 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 f**king 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 f**king 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 f**king 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.

Address

Factory 3 8 Hazel Drive
Warragul, VIC
3820

Telephone

+61417055222

Website

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

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