A young man with long curly hair and a beard, wearing a black shirt, standing in front of a dark geometric background.

Free Resources

Free Guides to Kickstart Your Fitness

Getting healthy doesn’t have to be complicated. These free guides are designed to help you take action today — whether you’re working out at home, hitting the gym, or just trying to eat smarter.

Choose the one that fits your goals today (or grab them all).

Promotional flyer for a 4-week fitness Kickstarter program for busy men, with a logo of a muscular man lifting weights and contact information for Habit Fitness Coach.

4-Week Fitness Kickstart (At Home)

From Dad Bod to Father Figure — No Equipment Needed

Fast, effective, and designed for busy men who want a simple routine they can stick with. Just 15–30 minutes a day, three times a week — and you’re moving again.

A three-day workout plan for Phase 1 (weeks 1-4), including exercises, sets, repetitions, and rest periods, with priming, workout, and stretching instructions for each day, on a green and black background, sourced from HabitFitnessCoach.com.

12-Week Muscle-Building Gym Program

A progressive, science-based training program built for men ready to maximize their time in the gym and see measurable gains over 12 weeks.

Build Strength & Size With a Proven Plan

High Protein Guide poster from Habit Fitness Coach discussing benefits of high-protein diets for muscle, energy, and health.

High-Protein Nutrition Guide

Fuel Strength, Energy, and Results With Food That Work

A practical guide (plus food list) to help you hit your protein needs, boost energy, and support fat loss — without crash diets or confusion.