PRJCT Transform

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📲

17/06/2026

A few weeks back I felt like I was starting to drift a bit.

Nothing crazy. Just a few extra kilos creeping on, weekends blowing out, and feeling like I was winging it more than I wanted to.

Instead of doing something stupid and going all in, I went back to a few simple habits that I know work.

Funny how the boring stuff usually gets the best results.

15/06/2026

Most dads don’t hit 6pm and suddenly become lazy. I get it, works taken it out of you and the kids take what’s left. Which usually means food, water and recovery have taken a back seat

A lot of dads try to fix this by pushing harder. More caffeine, discipline, pressure to just get it done.

But that usually just digs the hole deeper. The fix is often simpler than that by eating properly during the day instead of playing catch up at night. Getting a bit of movement in earlier so you’re not going from zero to 100 at night and not waiting until you’re already exhausted to think about your next decision.

Because when your energy is gone, everything feels harder than it should. And when you get that part right, everything else starts to feel a lot more doable.

13/06/2026

Forget the fancy s**t for a minute. If I was starting again tomorrow, I’d focus on these 3 things:

1. Walk more.
Because it’s easy to do, doesn’t beat you up and burns more calories than most people think.

2. Eat some protein with every meal.
Keeps you fuller for longer and makes it a hell of a lot easier to stop picking at whatever the kids leave behind.

3. Train 2-3 times a week.
You don’t need 6 days in the gym. A couple of solid sessions done consistently beats the all or nothing approach every time.

That’s it. Just a few simple things done well for long enough to actually start to move the needle forward.

Boring? Maybe. Effective? F**k yeah.

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Warragul, VIC
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