Fitz Strong Dad

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Fitz Strong Dad I’m John Fitz—dad, gym owner, coach. I specialize in getting busy dads fit and strong, both physically and mentally, with efficient workouts and nutrition.

Transform with me. Hello! I’m John Fitz, a dedicated dad, gym owner, and your go-to coach for transforming busy dads into their best selves—physically, mentally, and nutritionally. My mission is to help fathers become stronger and more present for their families through tailored fitness and nutrition plans that fit into even the busiest schedules. Whether it’s building muscle, losing weight, or si

mply feeling more energetic and focused, I’m here to guide you every step of the way. Let’s make fitness a family affair and show our kids the strength of their dads!

12/05/2026

There are times when you genuinely only have 20 minutes to get a workout done. That was the case for me earlier, so I grabbed a barbell, stuck it into a landmine attachment (a corner works too) and did the following:

A1. Landmine Squats – 3 x 12

B1. Landmine Meadows Row – 3 x 8
B2. Landmine Press – 3 x 10

C1. Landmine SLDL – 3 x 10
C2. Landmine Rotations – 3 x 10

Was it the perfect workout? No.
Was it what I had planned? Also no.
But it was scheduled, it got done and that matters.
Something is always better than nothing.

Box ticked. Momentum maintained. Felt great afterwards.

11/05/2026

Your fitness hasn’t “failed”… life just got busy.
Between work, kids, family responsibilities and trying to keep all the plates spinning, it’s very easy for your own health to slowly drift down the list.

You’re not alone.

As a dad of 3 myself, I know fitness isn’t the priority most days.

But I also know that when you feel fitter, stronger and healthier, everything else in life becomes easier. You have more energy, more patience and more confidence to show up for the people who matter most.

You deserve that. And so do your loved ones.
That’s exactly why I coach the way I do online. No extremes. No complicated meal plans. No spending hours in the gym. Just simple, realistic coaching designed to fit around busy life.

If you feel like you need a push to get moving again, send me a DM. I’d love to help you get back on track.

27/04/2026

You don’t need a massive reset.

You don’t need perfect conditions.

You just need to be a little better than yesterday.

That might be:
• showing up when you didn’t feel like it
• choosing a decent meal instead of an easy one
• going to bed earlier instead of scrolling
• getting the session done, even if it wasn’t your best

That’s how momentum is built.

Not in big dramatic bursts…

but in small, boring wins repeated daily.

Stop starting over.

Just keep returning.

23/04/2026

You’re not starting over. You’re returning.
When consistency slips, it doesn’t erase everything you’ve built. Life got in the way, not your ability.
Pick it back up. It’s still there.

25/03/2026

Most people aren’t failing…
they’re just comparing themselves to something that isn’t real.

Finding out I had ADHD later in life was a relief.  But relief was quickly followed by grief. When you understand it, yo...
02/03/2026

Finding out I had ADHD later in life was a relief. 
 
But relief was quickly followed by grief. 
When you understand it, you start replaying your whole life through a different lens. 
 
The times you were misunderstood. 
The opportunities you avoided because rejection felt unbearable. 
The nights you couldn’t sleep and didn’t know why. 
 
 
The anxiety. 
The catastrophising. 
The constant feeling that maybe you were just broken. 
 
You start wondering… 
 
Would things have been different if I’d known earlier? 
And that part hits. 
 
But then I look at my three beautiful kids. 
The business I built from nothing. 
The people in my life who genuinely matter. 
And I realise this was the path. 
 
Maybe I was not meant to know earlier. 
Maybe I needed to build the resilience first. 
Maybe this awareness is for the next chapter, not the last one. 
 
I don’t want to become an ADHD content page. There are brilliant people doing that far better than I ever could. 
 
But I will speak about it sometimes. 
Because if one person reads this and realises they are not lazy, not dramatic, not broken… just wired differently… 
 
That’s worth it.

It feels weird saying this, but I’m over 10 years in the fitness industry.Before that, I spent another 10 years dreaming...
12/02/2026

It feels weird saying this, but I’m over 10 years in the fitness industry.

Before that, I spent another 10 years dreaming about it.

Working in jobs where I never quite felt like I belonged.
Doing well on paper.Feeling wrong underneath.

Three years before I finally took the plunge, I read a book about manifestation.
I wrote on a post-it:

“I’m going to own a gym called Fitz Fitness.”

I stuck it on the fridge.
Saw it every single day.
At the time it felt slightly delusional.
Now it feels mad that it actually happened.
Who would have thought.
But this stuff works.
Not in a magic way.
In a “you start behaving differently once you believe it’s possible” way.

I’m sharing this for another reason too.
With ADHD there’s something called success amnesia.
You move the goalposts so quickly that nothing ever feels like enough. You build something, then immediately focus on what’s next. You rarely sit with what you’ve actually done.

So this post isn’t about boasting.It’s about regulating.
It’s about forcing myself to pause and reflect.To acknowledge the risk. The doubt.The 60 hour weeks.
The stress. The growth.

Because if you don’t take time to recognise progress,
your nervous system never catches up with your reality.

I’m proud of what we’ve built. The team.The community. The space.

And I’m proud of the younger version of me
who stuck a ridiculous post-it on a fridge
and decided to believe it.

If you’re working towards something quietly in the background right now - keep going.

Sometimes the “ridiculous” idea on the fridge
turns out to be the right one.

07/01/2026

A promise I made to myself this year was to show up more honestly in all areas of my life.
I wrote this on New Year’s Eve.
I nearly kept it to myself.
But authenticity doesn’t work if it stays in the notebook.
Sharing this today for anyone who needs a reminder that you’re not behind, broken, or failing at life.
You might just be in the middle of becoming.
For those who prefer to read, the poem is below 😊

Happy New Year guys, I wrote this poem a few weeks ago and I just added a verse for New Years Eve, hope it resonates in someway 😊:

What If

What if instead of trying to change
you just stopped for a minute
and saw who you already are

What if growth didn’t come from hate
but from love
from saying I’m actually doing alright

What if you gave yourself credit
for the little wins
instead of brushing them off
and moving on to the next thing

What if you didn’t need to fix yourself
or chase another version of you
just took a breath
and realised maybe this is enough

What if happiness isn’t waiting
for the next milestone
the next compliment
the next well done

What if it’s already here
in the chaos
in the quiet
in the moment you decide to notice it

What if the hard days
weren’t punishment
but part of the training
a test
not to break you
but to build you

What if the tiredness you feel
wasn’t weakness
but proof you’re still showing up

What if every setback
wasn’t a step back
but a sign you’re still in the fight

And what if you finally let the past go
not dragging it into another year
not replaying it
not punishing yourself with it

What if you leaned into the fear
instead of running from it
trusted that courage isn’t confidence
it’s showing up anyway

Maybe 2026 isn’t about becoming someone new
maybe it’s the year you stop holding yourself back
and step forward
as you are

What if you stopped running from yourself
and just said
I’m done pretending I’m broken

Because maybe you were never broken
Maybe you were just becoming

06/01/2026

F**k “new year, new me.”
Instead of setting audacious goals,
make yourself one simple promise:
start showing up for yourself.
With more love.
More respect.
And less self-punishment ❤️




13 months ago Eddie walked into the gym at a real low point.Health struggling. Test results scary. Confidence shot.What ...
16/12/2025

13 months ago Eddie walked into the gym at a real low point.
Health struggling. Test results scary. Confidence shot.

What changed everything wasn’t some magic plan.
It was consistency.....not perfection.

We set a simple target: 0.5–1kg per week, on average, over the long term.
That matters, because over 12 months that meant something most people don’t like to hear:

There were many weeks where Eddie lost nothing.
And those weeks were brutal.

Frustration crept in.
Doubt got loud.
The “what’s the point?” voice showed up.

And I promised him this:
"As long as you keep showing up, the results will come".

Those no-loss weeks?
They were actually the most important ones.
They’re the weeks most people quit.
The weeks where hope wobbles.
The weeks where people convince themselves it’s not working.

Eddie pushed through those barriers.

• 6am sessions, 5 mornings a week
• Same foods, just smaller portions
• No calorie tracking
• No extremes
• Thinking long-term instead of chasing quick wins

Twelve months later:
40kg gone.
Running 10k.
And last weekend — lining up beside me and absolutely flying through a HYROX (I was the one hanging on).

This wasn’t about weight loss.
It was about proving what’s possible when you stop expecting perfect and start committing to consistent.

If you’re in one of those stuck weeks right now — this is your reminder:
Keep going.

Eddie should be an inspiration to a lot of people. I am beyond proud of him and I’m incredibly grateful he trusted me with the journey...moments like this are why I coach.

Consistency beats perfect.
Every single time.










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