FOR BUSY DADS WHO ARE DONE STARTING OVER
€199/month · 8 founding places · 8 remaining
BSc Strength & Conditioning · 13 years military · Coaching Intercounty GAA & Online Clients since 2021 · Ironman Finisher · Full time busy dad
THE PROBLEM
Sound familiar?
You’ve tried the gym and quit. Work runs late. Family comes first. Your energy is gone by bedtime. You feel guilty when training steals time from the kids — and restrictive diets never last.
THE TURNAROUND
There’s a better way to do this.
Get lean, strong, energetic and confident on 3–4 short sessions a week. Eat normal food. Keep your family time. Build a routine that works in real life — not just on a perfect Monday.
THE F.I.T.D.A.D. METHOD
Simple. Personal. Built for the life you actually live.
01
Apply
Quick form to see if we’re a fit.
02
We build your plan
Personalised training and nutrition around your real schedule.
03
Train around your life
Short, effective sessions at home or the gym.
04
Stay accountable
Weekly check-ins and direct access to your coach.
BUILT FOR THE IMPERFECT WEEK
YOU DON’T NEED A PERFECT WEEK. YOU NEED A PLAN FOR EVERY WEEK.
Work runs late. Kids get sick. Weekends get busy. Instead of letting one disrupted day turn into a missed week, your training adapts to the time you actually have. Protect the habit.
A
THE NORMAL WEEK
When life goes roughly to plan, you complete your full personalised training sessions and follow your normal routine.
FULL SESSION
B
THE BUSY WEEK
Work runs late, family commitments pile up or your training window disappears. Switch to a shorter, focused version and keep progressing.
SHORTENED SESSION
C
THE CHAOS WEEK
When everything goes wrong, use the minimum-effective option. A short workout, purposeful movement or walk keeps the routine alive so one difficult day doesn’t become a difficult month.
MINIMUM EFFECTIVE DOSE
HOW THE FOOD WORKS
You track at the start so you don't have to at the end.
For the first few weeks you log your food. Not to put you on a diet — to find out what's actually in the meals you already eat.
About eighty per cent of what any of us eats is the same few dinners on repeat. You weigh the family dinner once, it's saved in the app, and after that it's two taps. Then it comes off — weekdays first, then weekends — until you're running on portions and structure without thinking about it.
No separate diet dinner. No skipping the pub. No eating different food to the rest of the house.
THIS IS FOR YOU IF…
You’re a busy dad ready to commit. You can train 3–4 times a week. You want 1-1 coaching. This is not another template just downloaded and forgotten.
THIS ISN’T FOR YOU IF…
You want a quick fix, magic pills or a plan that does the work for you. Results take a few focused hours a week — and a decision to show up.
Results from my online coaching
Real Results. built around real life.
Lean, without giving up his evenings
Long days on the tools and football at the weekend. Trained three times a week and got leaner without missing a thing at home.
Ten weeks, and he stopped feeling old
Fitter, stronger, and no longer wrecked by the end of the day. Same job, same responsibilities, better shape.
5kg down, and it stayed off
Dropped the weight without a restrictive diet, got noticeably stronger, and kept it going after the programme finished.
ABOUT THE COACH
Meet Conor.
Dad to Maisie. 13 years in the military. BSc in Strength & Conditioning. S&C coach with Kilkenny GAA and coaching clients online since 2021. Conor built Project Fit Dads because he knows what it takes to stay fit around a demanding job, college, training and family life.
WHAT’S INCLUDED
Everything you need. Nothing you don’t.
✓ Personalised training programme
✓ Nutrition you learn once, then live — no restrictive dieting
✓ Coaching app that keeps it simple
✓ Weekly check-ins
✓ Direct access to your coach
✓ A supportive community of dads
FAQ
You’ve got questions. Fair enough.
I don’t have time.
Do I have to count calories?
I’ve got an old injury.
I’ve tried before and failed.
I can’t be away from my family for hours.
€199/month · 8 founding places · 8 remaining
PROJECT FIT DADS · COACHING WITH CONOR BOLGER