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<span class="font-display text-xl font-black tracking-tight"> <span class="text-white">JON</span><span class="text-brand-orange">HODGSON</span> </span> <span class="hidden sm:block text-xs text-slate-400 font-medium leading-none mt-0.5">
Dad Fitness & Family Life
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Home
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/about/
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Blog
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/how-to-get-back-in-shape-as-a-busy-dad-a-realistic-guide-that-actually-works/
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<div class="w-8 h-8 rounded-full bg-orange-100 text-brand-orange flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-brand-orange group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">How to Get Back in Shape as a Busy Dad: A Realistic Guide That Actually Works</h3> <span class="text-xs bg-brand-orange text-white px-2 py-0.5 rounded-full font-medium">Best place to start</span> </div> <p class="text-sm text-slate-500">The best starting point. A complete guide for dads who want to get fit without the gym, the fads, or the complicated meal plans.</p> </div>
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/the-ultimate-dad-bod-workout-plan-burn-fat-and-build-muscle-at-home/
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<div class="w-8 h-8 rounded-full bg-orange-100 text-brand-orange flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-brand-orange group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">The Ultimate Dad Bod Workout Plan: Burn Fat and Build Muscle at Home</h3> <span class="text-xs bg-brand-orange text-white px-2 py-0.5 rounded-full font-medium">Most popular</span> </div> <p class="text-sm text-slate-500">A full home workout programme designed specifically for dads. No gym membership required.</p> </div>
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/4-ways-to-build-muscle-without-a-gym-membership/
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<div class="w-8 h-8 rounded-full bg-orange-100 text-brand-orange flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-brand-orange group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">4 Ways to Build Muscle Without a Gym Membership</h3> </div> <p class="text-sm text-slate-500">How to build real, functional muscle using nothing but your home, some basic equipment, and consistency.</p> </div>
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/top-10-strength-training-exercises-for-dads-over-35/
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<div class="w-8 h-8 rounded-full bg-orange-100 text-brand-orange flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-brand-orange group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">Top 10 Strength Training Exercises for Dads Over 35</h3> </div> <p class="text-sm text-slate-500">The exercises that give you the most return for your time — ranked and explained for dads in their late 30s and 40s.</p> </div>
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/5-day-workout-split-for-dads-who-want-serious-results/
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<div class="w-8 h-8 rounded-full bg-orange-100 text-brand-orange flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-brand-orange group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">5-Day Workout Split for Dads Who Want Serious Results</h3> </div> <p class="text-sm text-slate-500">For when you're ready to take it up a level. A structured 5-day programme that delivers real results.</p> </div>
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/simple-diet-plan-for-dads-to-lose-weight/
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<div class="w-8 h-8 rounded-full bg-green-100 text-green-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-green-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">A Simple Diet Plan for Dads Who Want to Lose Weight</h3> <span class="text-xs bg-green-600 text-white px-2 py-0.5 rounded-full font-medium">Start here</span> </div> <p class="text-sm text-slate-500">No calorie counting apps, no weird supplements. Just an eating framework that fits around family life.</p> </div>
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/high-protein-meals-for-dads-on-a-budget/
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<div class="w-8 h-8 rounded-full bg-green-100 text-green-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-green-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">High-Protein Meals for Dads on a Budget</h3> </div> <p class="text-sm text-slate-500">Cheap, easy, high-protein meals the whole family will eat. Including recipes and shopping lists.</p> </div>
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/easy-meal-prep-for-dads-save-time-and-eat-better/
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<div class="w-8 h-8 rounded-full bg-green-100 text-green-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-green-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <div class="flex flex-wrap items-center gap-2 mb-1"> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors">Easy Meal Prep for Dads: Save Time and Eat Better</h3> </div> <p class="text-sm text-slate-500">How to eat well all week with 90 minutes of prep on Sunday — without making weird food your kids won't touch.</p> </div>
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/building-a-workout-routine-that-actually-sticks-for-dads/
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<div class="w-8 h-8 rounded-full bg-purple-100 text-purple-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-purple-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors mb-1">Building a Workout Routine That Actually Sticks for Dads</h3> <p class="text-sm text-slate-500">Why most dad fitness routines fail after two weeks — and what to do differently.</p> </div>
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/how-to-find-time-to-work-out-as-a-busy-dad/
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<div class="w-8 h-8 rounded-full bg-purple-100 text-purple-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-purple-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors mb-1">How to Find Time to Work Out as a Busy Dad</h3> <p class="text-sm text-slate-500">Practical, real-world strategies for squeezing consistent training into a life that's already full.</p> </div>
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/fitness-mindset-for-dads-consistency-over-perfection/
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<div class="w-8 h-8 rounded-full bg-purple-100 text-purple-600 flex items-center justify-center shrink-0 mt-0.5 group-hover:bg-purple-600 group-hover:text-white transition-colors"> <svg class="w-4 h-4" fill="none" stroke="currentColor" viewbox="0 0 24 24"> <path stroke-linecap="round" stroke-linejoin="round" stroke-width="2" d="M9 5l7 7-7 7"></path> </svg> </div> <div> <h3 class="font-display font-bold text-navy-800 group-hover:text-brand-orange transition-colors mb-1">The Fitness Mindset for Dads: Why Consistency Beats Perfection</h3> <p class="text-sm text-slate-500">Stop waiting for the perfect moment. Here's the mindset shift that will change how you approach fitness forever.</p> </div>
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<span class="font-display text-2xl font-black"> <span class="text-white">JON</span><span class="text-brand-orange">HODGSON</span> </span>
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Home
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/about/
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About Jon
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/start-here/
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Start Here
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/contact/
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Contact
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/the-ultimate-dad-bod-workout-plan-burn-fat-and-build-muscle-at-home/
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Dad Bod Workouts
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/4-ways-to-build-muscle-without-a-gym-membership/
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Build Muscle at Home
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/top-10-strength-training-exercises-for-dads-over-35/
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Strength for Dads 35+
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/how-to-get-back-in-shape-as-a-busy-dad-a-realistic-guide-that-actually-works/
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Get Back in Shape
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