Programs for healthy minds and strong bodies
We run five hands-on programs for fathers, sons, and men at every stage: support for new dads, mentorship in schools, fitness for busy dads and teens, and a healthy habits program for everyone.
New Dads
Becoming a dad changes everything. We help you feel ready for it, and stay well through it.
What it's about
The first months with a new baby are exciting, exhausting, and full of questions. New Dads gives you a place to learn the practical side of caring for your child, along with the support you need to look after your own mind and body, too.
You'll pick up real skills, talk openly with other fathers, and learn how to be a steady, equal partner at home, even on very little sleep.
What you'll get
- Hands-on guidance for caring for your baby with confidence
- Healthy ways to handle stress, sleepless nights, and big changes
- Simple ways to stay active, eat well, and rest when time is short
- Tips for sharing the load as an equal partner at home
- Other dads to lean on who know what you're going through
Mentorship in schools
The right role model at the right time can change a young person's direction. We bring them into the classroom.
What it's about
Our team visits schools to give engaging talks that get students thinking about respect, healthy relationships, healthy habits, and what it really means to be strong.
We keep things relatable and focused on the real choices young people face, so the message sticks long after the bell rings.
Topics we cover
- Respect for others and for yourself
- Healthy friendships and relationships
- Handling emotions, conflict, and pressure
- Healthy habits for body and mind, like sleep, movement, and screen time
- Leading by example in your school and community
Busy Dads Fitness
Short, effective workouts that fit around work, family, and very little free time.
What it's about
Most dads don't need a perfect program. They need one that fits a real week. Busy Dads Fitness focuses on short strength sessions, simple mobility work, and stress relief you can do at the gym, at home, or at the park with your kids.
You'll build strength for everyday dad life, like lifting, carrying, and keeping up, and you'll feel better doing it.
What you'll get
- Short workouts built for a busy schedule
- Safe technique for the big moves: squat, hinge, push, pull, and carry
- Mobility and stretching for stiff backs and long days
- Fun ways to stay active with your kids
- Other dads to train with and keep you on track
Teen Fitness
Building strong bodies, real confidence, and healthy habits that last a lifetime.
What it's about
Teen Fitness helps young people learn to train safely and feel good in their bodies. The focus is on technique, effort, and teamwork, never on how anyone looks.
Along the way, teens pick up the habits behind real strength, like good sleep, real food, and handling pressure, so the benefits carry into school and life.
What you'll get
- Bodyweight and strength basics with safe technique
- Workouts that build confidence, not comparison
- Simple lessons on sleep, food, and recovery
- Healthy ways to handle stress and screen time
- A positive group of peers and mentors
We share full details with parents and guardians before anything starts.
Healthy Habits
Small daily habits that add up to more energy, better sleep, and a calmer mind.
What it's about
Big changes rarely stick. Small ones do. Healthy Habits helps you pick a few simple daily habits, build them step by step, and keep them going when life gets busy.
We cover the basics that matter most: moving every day, drinking enough water, eating real food, sleeping well, and managing stress.
What you'll get
- A simple plan built around a few small habits
- Practical tips for water, food, and sleep
- Easy ways to move more every day
- Breathing and meditation basics for stress
- Check-ins that help you stay on track
Mind and body in every program
Being a good dad, student, or role model starts with feeling steady in your own mind and body. So every program builds in simple habits that fit real life.
A calmer mind
Breathing, naming feelings, and handling stress and anger before they take over.
A stronger body
Movement that fits everyday life, from a walk with the stroller to a full training session.
Better rest and fuel
Sleep, water, and everyday food choices that keep energy steady for dads, teens, and everyone in between.
What makes our programs different
Every program is built on the same simple ideas.
Built on evidence
What we teach comes from research and public health guidelines, not opinions, trends, or politics.
Useful from day one
Everything we share is meant to be used in real life, at home, at school, at the gym, and in how you take care of yourself.
Open to everyone
Everyone is welcome, whatever their background, beliefs, or fitness level.
How to join
Three quick steps and you're in.
Choose your program
New Dads, mentorship in schools, Busy Dads Fitness, Teen Fitness, or Healthy Habits.
Register or reach out
Use any register button on this page or email us at info@pomoinc.org. It only takes a few minutes.
Hear back from us
We'll send you the details, including dates, location, and any costs, so you know exactly what to expect.
Program questions
Can't find your answer? Email us at info@pomoinc.org and we'll be happy to help.
Is there a fee?
Some programs may have a small fee. We'll share the full details, including any costs, before you sign up.
Do I need to be in shape to join a fitness program?
Not at all. Every fitness program starts where you are. There are no fitness tests, just simple steps you can build on at your own pace.
Should I check with a doctor first?
If you're new to exercise or have a health condition, it's a good idea to check with your doctor before you start.
How does Teen Fitness keep teens safe?
Safety comes first. Sessions focus on proper technique and age-appropriate training, and we share full details with parents and guardians before anything starts.
Do the other programs cover physical health?
Yes. New Dads and our school mentorship both include simple habits for movement, sleep, and stress, alongside respect and emotional skills.
Do I need any experience to join New Dads?
Not at all. New Dads is made for fathers who are just starting out, so all you need is a willingness to learn.
How do we book a school visit?
Send us a message with your school's name and what you have in mind. We'll follow up to plan a visit that fits your students.
What if I'm not sure which program fits?
Just reach out. We're happy to talk it through and point you in the right direction.
Ready to take the next step?
Whether you're a new dad, a busy father, a teen getting started, or you'd like us to visit your school, signing up only takes a few minutes. Let's build healthier minds and bodies together.