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).

High Protein Guide poster from Habit Fitness Coach LLC, highlighting the importance of protein for strength, energy, and long-term vitality, with sections on muscle building, fat loss, recovery, and hormonal health.
High Protein Nutrition Guide

Fuel Strength, Energy, and Results With Food That Works
A practical guide (plus food list) to help you hit your protein needs, boost energy, and support fat loss — without crash diets or confusion.

Black promotional flyer for a 4-week fitness Kickstarter program for dads, featuring a logo with a muscular figure and symbols, bold white text on black background, including website and contact information.
12 Week Gym Workout Program

Build Strength & Size With a Proven Plan
A progressive, science-based training program built for men ready to maximize their time in the gym and see measurable gains over 12 weeks.

A detailed workout plan for Phase 1, Weeks 1 to 4, including warm-up, exercises, sets, repetitions, rest periods, and stretching instructions, with specific exercises like high knee holds, arm circles, barbell squats, push-ups, and band chops, provided by HabitFitnessCoach.com.
4 Week At Home Fitness Kickstarter

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.