Overcoming Setbacks: How Fit Father Mark Got His Strength and Vitality Back

Written by: Dr. Anthony Balduzzi,

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

Founder, Fit Father Project
Founder, Fit Mother Project

Written by: Dr. Anthony Balduzzi,

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

Founder, Fit Father Project
Founder, Fit Mother Project

overcoming setbacks

Overcoming setbacks is never easy, but it's the key to reaching our goals and achieving success.

One man found a way to overcome his setbacks, and he became a Fit Father through and through.

Fit Father Mark is a 40-year-old father of three who, like many of us, saw his weight creep up due to COVID lockdowns.

More than that, personal and family issues were wearing on him, and his health and fitness kept slipping away.

He knew he needed to change, that he needed structure.

Then, a random scroll through Facebook changed his life forever!

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


Battling Mental Hurdles

When COVID locked everything down, Mark couldn't go to the gym and was putting on weight. 

He was also dealing with personal and family issues.

Add in the fact that he was about to turn 40, and Mark decided enough was enough, and it was time for a change.

“I said to myself, let’s lose about 20 pounds by the time I turn 40. I had roughly six months and thought I could probably do it.”

Mark had tried to work out before, but there was never any structure to his health and fitness routine.

Nevertheless, he chanced upon the Fit Father Project on Facebook one day and started exploring it with a bit of initial skepticism.

However, he eventually found reasons why it was worth signing up for.

I was scrolling through Facebook, and noticed that a guy I grew up with in town (a D1 football player), liked the Fit Father Project. I thought, if he likes it, I should look at it too. I was skeptical about many things, like many people are, because I’d seen some other Facebook links before and clicked on those and got so many ads, emails, and whatnot. But this was different. It seemed a lot more genuine. It’s a program with people who have success with it. It is set up for the long term and does not require you to give up a ton of things.”

After diving into the program, Mark found the structure that he was looking for.

He was also drawn by the simplicity of the nutrition plan.

“I read through the meal plan, and found it simple. Most programs out there make it really difficult where you can’t eat this or have that. But this plan was different and adaptable.”

He set up a structure that worked for him and efficiently dealt with the occasional deflections from the plan.

“It’s about setting those things up as the foundation and then rolling on them, but giving yourself some flexibility. I understand that it’s OK if I have a little extra this or something. What matters is getting back on the horse if I deviate a bit and pick things back up. I’m not going to let anything slip me up. It’s that mental shift.”

Learn about how overcoming setbacks was the key to Mark’s success!

Overcoming Setbacks

By the end of the program, Mark lost 36 pounds and felt a positive change in his strength, mental space, and physical build.

“It’s amazing how things have changed. I weighed 224.5 pounds before starting this program, and I am 188.5 today. I lost about 36 pounds. I can tell my heart rate is different from what it was before. My overall stamina is huge. In terms of stress, there still are areas of stress, the highs and the lows of life: work, family, and everything in between. But stuff just doesn’t get to me as much as before.”

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

“It's been a lot of work, but yet it hasn't. It's been hard, but yet it's been easy at the same time. The workouts are hard. The mental shift is hard as well. The food is the easy part. All in all. you're not putting crazy things in or removing stuff out of there. It’s all normal stuff.” 

overcoming setbacks

3 Key Takeaways From Mark's Journey

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

Lesson 1: Find Your Way Back When You Slip Off the Path

The diet or workout plan you follow cannot be rigid because life, by virtue, is dynamic and flexible.

You may not always be in a situation or place that favors your meal or workout plan.

So, it’s OK to start the next day afresh.

Understand that your plan will not fail if you experience a bump or break in the journey.

Lesson 2: Get the Mental Hurdles Out of Your Way

Throughout the program, you will often come across days when you feel like you cannot do it or keep up.

Don't let the mental hurdles block your way to achieving your mission.

On these days, you have to remind yourself of the purpose of undertaking this journey.

Lesson 3: Something Is Better Than Nothing

With exercise, people often have an all-or-nothing mentality.

They think it must either be a super long, intense workout or nothing at all.

So when their schedule gets busy, they end up doing nothing.

One must understand that the correct mindset must be based on simply moving your body.

Some exercise is better than no exercise. 

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 overcoming setbacks.

Written by: Dr. Anthony Balduzzi,

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

Founder, Fit Father Project
Founder, 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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