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).
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.
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.
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.