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Are you ready to unlock your fitness potential and get in amazing shape?
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The Dad Bod Transformation

We'll show you exactly how to create and implement a workout program to get fit, lose weight, and have more energy for the rest of your life. 

Nolan Palmer-Smith Flexing His Dad Bod by the pool
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About Me
Prominent image on the homepage of NolanFit.com showcasing Nolan, a leading fitness expert specializing in helping busy dads achieve their fitness goals. Nolan, a dedicated father and experienced fitness professional, embodies the transformation and success attainable through the NolanFit program. Join Nolan and the thriving community of dads committed to getting in shape, reclaiming their health, and building a stronger physique. Experience personalized workouts, expert guidance, and unwavering support tailored specifically for busy dads. Start your fitness journey today with Nolan as your trusted companion and achieve the results you desire.

A BIT ABOUT ME

Fitness with a capital F for FUN!

As a kid, I always felt like being in school and on sports teams was trying to fit a square peg in a round hole. But when I stepped outside, everything fell into place. I discovered a sense of freedom through outdoor sports like rock climbing, horseback riding, surfing, snowboarding, and running.

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Now, as an independent trainer specializing in coaching dads on their health journeys, I've learned that it takes more than just fitness to excel. Strategic muscle strengthening is crucial, but so is a healthy diet. I've been on my own journey to find convenient ways to fuel my body with what it needs.

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These days, I call upstate New York home, where I live with my wife and two incredible sons. We embrace every opportunity to immerse ourselves in the great outdoors. Being a busy dad has pushed me to develop new strategies that keep me strong, fit, and healthy so I can keep up with my boys and fully savor the life we live upstate.

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Thank you for stopping by, and if you're ready to embark on your own health and fitness journey, I'm here to lend a helping hand! Let's make achieving your goals a thrilling adventure.

Services

Personal Training

Work with me 1:1 and receive customized training support to help you meet your fitness goals. I provide training online or in-person for anyone in Ulster County, NY.

Balance course

I created a 30-day course that would help my dad live longer and feel better. Know someone who could improve their balance? Sign them up!

Dad bod Transformation

The premier program for busy dads that are interested in developing the habits needed to achieve optimal life-long health and fitness.

Health Coaching

Learn more about our 3-month coaching program designed to help you look and feel great and help you develop strategies to maintain long-term health.

CLIENT TESTIMONIALS

Real Experiences, Real Results

Thanks, Nolan for helping me head on a new direction of a new lifestyle. I love working out with you and your ideas for changing eating habits! I really appreciate all that you do for me and others!!!

André

Workout Library

Workout Library

Hey! So, this is my workout library. Below you can find a selection of workout videos that are broken down into three categories, Bodyweight Workouts, Core Workouts, and Yoga. 

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  1. Bodyweight Workouts - Tired of making excuses like "I don't have time to go to the gym." Or "I can't afford a home gym."? Well, stop making excuses and get to work! These workouts are the real deal and the best part? You won't need any fancy gym equipment, so it's the perfect home or outdoor workout. They're tough as nails (seriously, they're hard as F*CK), but don't worry! They can be modified to suit all fitness levels. From quick 5-minute power sessions to intense 45-minute sweat fests, these workouts are designed to fit seamlessly into your busy schedule. Get ready to kick some serious butt right at home!                                                                                                                                   

  2. Core Workouts - Everyone knows that it's mega super radical awesome to have a strong core! These core workouts are pretty kick-ass, offering a full range of exercises from easy-peasy to brick-hard. With various time lengths available, you'll always find a moment to squeeze in a killer workout and keep that core in tip-top shape. Your six-pack dreams are about to become a reality!                                                                                              

  3. Yoga - It's time to find your inner zen and embrace flexibility like a boss. After all, being strong is fantastic, but being able to move well is equally important, don't you think? These yoga videos will guide you through a kick-ass vinyasa flow that caters to all levels of experience. There are plenty of variations to make sure everyone can join in on the stretchy goodness, so just because you're stiff as a board, don't let that stop you. So, let's get bendy and bring balance to your life! 

Bodyweight

Bodyweight Workouts 

10 Minute Travel Workout - Lower Body for Toning and Fat Burrning | New Mexico
11:34
Nolan Fitness

10 Minute Travel Workout - Lower Body for Toning and Fat Burrning | New Mexico

Here is a quick lower body workout that you can add to an existing workout, or do as a quick stand-alone. This 10 minute leg day workout is great while traveling or driving long distances. Do each exercise with as little rest as possible to get your heart rate up and help burn fat! The Circuit 1. Air Squats - 20 reps 2. Lateral Squat Jumps - 20 reps 3. Forward Lunges - 20 reps 4. Jumping Split Squats - 20 reps 5. Curtsy Lunges - 20 reps REST - Drink some water REPEAT the Circuit 3 more times Hit the SUBSCRIBE button for more travel workouts! Workouts for Dad Bods: https://www.youtube.com/playlist?list=PL0IqcGrL6HiR_HedIDU_JQ8qD224Zp42A Sign up for Dad Bod Transformation Course: https://www.nolanfit.com KEEP IN TOUCH: Instagram: https://www.instagram.com/nolan_fit/ Facebook: https://www.facebook.com/nolanfit
Dynamic Warm Up - Fitness Test - 15 minute workout
14:00
Nolan Fitness

Dynamic Warm Up - Fitness Test - 15 minute workout

Hello there! Today's video is the dynamic warm-up that I take the majority of my clients through at the start of most workouts. This is also a fitness test! When I start working with a new client, we do this general warm-up and track how many reps of each exercise they can do, how it felt, and how much they need to rest between sets. Since the warm-up is consistent, they can see how they are getting fitter as the warm-up becomes easier and easier. This little workout is also great as a short stand-alone workout. If you are traveling or short on time, you can always crush this short workout to stay on track and keep getting stronger and more awesome! Sign up for my newsletter at NolanFit.com for more workouts, meals, and generally great fitness content.
Full Body Workout 01
26:28
Nolan Fitness

Full Body Workout 01

This is a good full-body workout that is great for beginners! The workout starts with some warm-up movements, an upper and lower body workout segment, some core exercises, and finished with some stretching! If you experience an exercise or movement that hurts or doesn't feel right, just skip it and try the next exercise. As always, please consult with your doctor before beginning any workout program and especially if you have a per-existing condition. But more than anything, have fun with the workout and take pride in the fact that you are taking action to improve the quality of your life!
Full body workout - NO EQUIPMENT NEEDED!
38:12
Nolan Fitness

Full body workout - NO EQUIPMENT NEEDED!

Here is a recording from a full-body workout taught on 7-20-2020. In this workout, we focus on an upper-lower split with a power movement mixed in for good measure. You don't need any equipment for this workout, just the will to get sweaty and work hard! For more info on upcoming classes and courses, go to nolanfit.com. Stay safe, stay healthy, and stay awesome!
40 minute bodyweight workout - no equipment needed!
39:22
Nolan Fitness

40 minute bodyweight workout - no equipment needed!

This 45-minute workout is geared towards building strength more than anything else. We go through a bunch of different push-ups variations along with explosive leg work to get your heartrate bumpin! The finish with core, stretching and corny dad jokes. For more live classes and upcoming courses, go to nolanfit.com
30 minute full body workout - no equipment needed!
33:40
Nolan Fitness

30 minute full body workout - no equipment needed!

This is a recording from a live class taught on 8-3-2020. Full body workout using only bodyweight. We move from stretching and warmup exercises to supersets with upper and lower splits and finish with core work and more stretching. If you like the class hit the subscribe button below and if you would like to join a live class, go to nolanfit.com to register and get more info. Stay safe, stay active and stay awesome!
30 minute full body workout! Build strength and mobility
34:00
Nolan Fitness

30 minute full body workout! Build strength and mobility

This is 30 minute full body workout that focuses on building upper body strength and overall mobility. The class was recorded on 9-14-20 and is a really good one! If you would like to join a future live class, go to nolanfit.com to register.
Full body workout - 40 minutes - go equipment needed.
39:50
Nolan Fitness

Full body workout - 40 minutes - go equipment needed.

This is a recording from a live workout class taught on 7-13-2020. It was super hot in the studio I was using with no air conditioning, so it quickly turned into a sweaty soup mess! To join future classes or learn more about courses, go to nolanfit.com for the full schedule.
40 minute full body workout - no equipment needed - bodyweight workout
40:03
Nolan Fitness

40 minute full body workout - no equipment needed - bodyweight workout

This is a recording from a live class taught on 8-17-2020. This is a 40-minute bodyweight workout that will burn fat and build strength. I give pointers on form to some of the students in the class, so listen out for those and see if they apply to you! Enjoy the workout and keep moving! For more info on upcoming classes or the new and improved Dad Bod Transformation course, go to Nolanfit.com
Core

Core Workouts!