How Fit Father Josh Fit Exercise Into A Busy Schedule — And Got Jacked!

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

fit exercise into a busy schedule

Are you just too busy? Trying to fit exercise into a busy schedule? You are certainly not alone!

Josh, a 44-year-old husband and father of three, is a hard-working man with a hectic work-life schedule. 

As life got crazier and crazier, his health and fitness fell by the wayside.

His weight gain was so gradual and unnoticeable that he didn’t even realize it until he went for his yearly physical and found that he was over 200 lbs — up from 180 the previous year.

Even though he otherwise got a clean bill of health, it was a wake-up call for him.

So, Josh joined the Fit Father Project, lost 40 pounds, and got jacked in the process!

Listen to Josh's Story on the Fit Father Project Podcast:

How Josh Found The Fit Father Project

Josh knew it was time for a change, but he wasn't sure where to start.

While searching for health and fitness advice online, he came across the Fit Father Project.

He was instantly drawn in by the program's mission and vision.

“I immediately saw the tagline, ‘Faith. Family. Fitness' and it caught my eye because I'm a follower of Jesus Christ.”

He saw that as a sign, and he jumped on board. 

Realizing the Importance of Nutrition

Josh went into the program just hoping to lose 15 pounds in the next 30 days.

His other goals included better mobility, increased cardiovascular and physical fitness, better sleep, and more energy to play with his son.

A proper diet was the last thing on his mind.

But he soon found out it would be the key to everything.

“One of the things that I started doing years ago was eating multiple meals a day — breakfast, a snack around 10 in the morning, lunch, a snack around two in the afternoon, dinner, and then maybe a snack after that. I thought that was a healthy way to eat. After joining the Fit Father Project, the biggest change was having just three meals — breakfast, lunch, and dinner.”

Not snacking throughout the day was a big change for him, but he quickly got used to it.

He also cut down on processed foods and started noticing major differences.

“Within a couple of days, you start noticing that your body feels different, and you sleep better. When you have a more planned, substantive meal, you're not as hungry through those stretches, and your blood sugar stays stable.”

He also focused on staying well-hydrated.

Watch Josh discuss how he fit exercise into a busy schedule.


Seeing Early Results

After his first month on the Fit Father Project, Josh was down from 202 lbs to 187 lbs, hitting his goal.

Those first 30 days were physically and emotionally tiring, but he kept on pushing.

“In the first three weeks, I was sore no matter what I did. It wasn't good. I struggled through the second week, then got a little better. The third week got a little better in terms of endurance, but the fourth week, it was like, I can't do it. I'm not going to make it.”

Based on his experience, Josh urges fellow Fit Fathers to be accountable for their actions.

“You have to make the decisions early on. Are you going to stick with the program? Are you going to give it 100%? Or are you going to give it 50%? Because you'll get out of it, what you put into it. You can't put 100% into the exercise and not pay attention to the diet, and vice-versa.”

One Year Later

A year has passed since that first month, and Josh is still going strong.

“I'm still doing the program. I'm doing Phase Four right now and still going back and doing the exercise routines in Phase One.”

His mental state has also changed, and his outlook toward life and everything else is more positive now. 

“When I started this program, I had a high anxiety level. I don't mean anxiety attacks or anything like that, but I was always anxious, thinking about what I needed to do next.”

So what would Josh say to someone looking to join the Fit Father Project?

“There are a lot of diets out there and all these different things. However, the Fit Father Project is pretty holistic. It's not a fad diet. It's a lifestyle change. I think people need to embrace that and be aware of it. None of us likes to change. But I think that one of the biggest things is embracing a change and being willing to get outside of your comfort zone.”

fit exercise into a busy schedule

3 Key Takeaways From Josh's Journey

To summarize, here are three key lessons you can learn from Josh’s successful health and fitness journey:

Lesson 1: The Perfect Fitness Journey is Built on Proper Nutrition and Adequate Physical Activity

A healthy diet or workout alone cannot propel your weight loss goals.

Food provides energy for physical activity.

As you get more active and more fit, and/or as you lose weight, your energy needs can alter.

Therefore, to get the energy you require, you need proper nutrition.

Lesson 2: Fitness is a Lifestyle Change

When you look at health and fitness as a lifestyle rather than a timed challenge, you develop behaviors that can improve several areas of your life.

Fitness comes with both mental and physical wellbeing. 

Lesson 3: There's No ‘Right Age' to Get In Shape

If you're looking to get fit and become healthy, you can do so at any point in life.

There is no ‘right age' for getting fit.

Josh is an excellent example — he began his fitness journey after age 40.

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40.

With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FF30X program today!

Check out the Fit Father Project Podcast on:

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Dr. Anthony Balduzzi, NMD
Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Founder Fit Father Project, Founder Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to fit exercise into a busy schedule.

Written by: Dr. Anthony Balduzzi,

Men's Health Doctor & Founder
The Fit Father Project & Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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