Get my 90-Day High-Performance System (Built for Busy Dads with Real Jobs)

A lean training split, Sunday reset, sprint protocol, and a no‑nonsense tech stack—so you get results without adding hours to your day.

Get the 90-Day Blueprint

What You’ll Get

The 15‑minute daily routine that compounds results
My 2‑day sprint + 1 jog + 1 weighted-walk cadence
The “5 food rules” that kill decision fatigue
The Sunday Reset checklist that keeps weeks calm
The minimalist tech stack (calendar, tasks, habit tracker)

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Mike “Hump” Humphrey

Family-First Fitness Coach

Why Listen to Me?

A year ago, I was in the same boat you’re in now—juggling work, family, and life’s chaos. I loved my wife and kids more than anything, but between deadlines and soccer practices, I had zero energy left for myself.

I knew something had to change. So I built a system that fits real dad life—not theory, not influencer fluff. This blueprint is the exact framework I use every day to stay strong, energized, and present for my family.

I’m not perfect. I still get tired—but it’s the kind of tired that comes from progress, not burnout. If you want to lead by example without sacrificing family time, this is where you start.

What will you learn?

How to fit workouts between soccer practice and bedtime stories
The Weekly Cadence that builds strength, energy, and discipline without burnout
The Daily 15 Routine for focus and calm in a chaotic schedule
Food rules that eliminate decision fatigue and boost energy
How to use the Sunday Reset as your chaos shield for the week
Real Dad Hacks to turn family time into fitness time
A starter plan that gets results without sacrificing family life
How to fit workouts between soccer practice and bedtime stories