Small Changes: How Fit Father Dave Created A Healthy Lifestyle That Works For Him

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

small changes

Believe it or not, small changes can lead to big results, and creating a healthy lifestyle that works for you is possible. 

Just ask Fit Father Dave!

Dave is a 56-year-old husband and father who used the Fit Father Project, a Peloton bike, and some small changes to lose over 45 pounds. 

Like many of our Fit Fathers, Dave took our program and adapted it to his own life. And the changes he made to lose that amount of weight weren't extreme! 

There were some simple things he did every day and some mindset shifts that led him to be able to live a healthier life. The Pelton got him in a habit of exercising, but starting the Fit Father Project was what helped him hone his nutrition, motivation, and accountability. 

So, the little things led to big things, and before you knew it, Dave’s life was changed forever!

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

An Unhealthy and Sedentary Life

According to Dave, he had always been active.

As an athlete in high school who later joined the Army, he was in the best shape in his 30s.

But, a few years back, he injured his knee, leading to knee surgery.

This, in turn, took away his ability to do physical training and pushed him into a sedentary lifestyle.

“My job as a contractor demanded a lot of traveling and staying at hotels. At the hotel, there was a lot of eating to do. So, the entirety of my exercise was raising my hand with a fork to my mouth or elbow with a glass.”

When Dave wasn’t traveling, he was working a desk job that required him to sit for hours.

This lifestyle led his health to decline even more.

“My doctor told me I needed to do something because I had high blood pressure and cholesterol. I weighed about 245 pounds and had a beer belly.”

So, Dave decided to give his health a shot and bought a Peloton bike to lose some weight.

“So I began the journey and lost about 15 pounds in 4 months. It’s not a big number but still progressive.”

However, Dave wanted something more. So, he began looking for a dietary program per his doctor’s suggestion. 

This was when he found the Fit Father Project program.

As a private pilot, his mission statement was to get healthier to be able to fly different planes.

“There are some airplanes I would like to fly that I could not previously because I was too heavy to get in the airplane. I couldn’t fly that airplane with somebody else, even if I could get in the airplane. And so that was one of my motivations besides getting healthier.”

Learn how Dave made small changes to create a healthy lifestyle that works for him!


Small Changes, Big Results

With his heart in the right place, he decided to commit to the Fit Father Project and dove into the exercise components of it.

He set himself movement and exercise goals, and he was on his way. 

Amazingly, he did not break his exercise routine, even when he was traveling. 

“I maintained the habit, even though I was out of my comfort zone.”

Dave also dialed into the nutrition component of the Fit Father Project and got his eating habits on track.

The accountability emails of the program were important to him, as was the scale, which helped him plan ahead.

But he saw a lot of non-scale victories, too! 

“My office moved from one building to another. Previously it was on the fourth floor, but now it is on the ninth, i.e., more than twice as many steps. But I take the stairs. Also, I’m two shirt sizes down, and my wedding ring slips off my knuckle.”

Dave has also seen some fantastic health benefits that have changed his life.

“I lost 46 pounds in a few months. At my last lab work, all the cholesterol numbers, which were out of sequence, had flipped over. The good versus bad ratio was correct. Also, blood sugar and A1C are down.”

He also emphasizes how much better he feels now after moving to healthier food and beverage choices. 

“I feel better, and I have got more energy. I have more endurance for some activities. Plus, I have cut down 900 calories worth of sugar and caffeine for healthier choices.”

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

“If somebody is out there looking for structure, and you’ve seen hundreds of health and fitness out there — YouTube, fitness influencers, and so on, you just need to go to the Fit Father Project. It’s more valuable than trying to seek advice from wherever. They walk you through the basics, even if you think you don’t need that. You cannot do anything without any structure. When you are in the program, every next day, you will be better off than today. If you need support, they have a Facebook group for it. There is a pattern emerging as you get into an accountability space. Also, never miss measuring things in small victories, which the scale won’t tell. It is all a result of both mental and physical actions. You can’t get somewhere until you start at the very beginning. It is on you to recognize where that beginning is.”

small changes


3 Key Takeaways From Dave's Journey

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

Lesson 1: Little Things Matter

By making small changes, you can greatly enhance the overall quality of your life.

Start small and go at your own pace.

Celebrate victories along the way, no matter how insignificant they may seem.

Lesson 2: Combine Desire and Commitment To Achieve Success

If you want to achieve success, you must have the desire and commitment to do it.

Often we may want to do something but lack the commitment to do it, and in that case, it will be challenging to meet our goals.

Success is a recipe with passion and commitment as its key ingredients.  

Lesson 3: There Is No ‘Easy Button' for Health and Fitness

Fitness doesn’t come easy.

You must put in hard work and effort to be the version of yourself you wish for.

But the results of your effort will be truly worth it. 

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 making small changes that lead to big results. 

Written by: Dr. Anthony Balduzzi,

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

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