The Prime Parent Podcast

Send us a text with any questions/topics you would like us to discuss. This is part two of our conversation with Greg Johnstone.In part one, we talked about the cycle, finding success, losing control, and repeating the same patterns over and over again. We left off at the moment things started to shift, but the story doesn’t end there.In this episode, we dive into what it actually looked like for Greg to start breaking that cycle, the struggles that still showed up, and what finally helped him move forward for good.

Send us a text with any questions/topics you would like us to discuss. Today’s episode is a real one. We’re sitting down with Greg Johnstone, and this is a story about success, self-sabotage, and what it actually takes to rebuild your life. Greg didn’t come from a place with a clear blueprint for success. He figured things out as he went, built a scrappy mindset, and found ways to win in different areas. But at the same time, there was always a pattern running in the background. Find success, reward it, lose control, and repeat. Drinking became the answer to everything. Stress, celebration, bad days, good days… it didn’t matter. And even when things looked good on the outside, there was no real fulfillment behind it. Eventually, that path led him to start chasing something he actually cared about, getting into content and comedy, making people laugh, and finding a real sense of purpose for the first time. But the patterns didn’t just disappear. And when he became a father, everything started to hit different. Because now it wasn’t just about him anymore. it was about the example he was setting, and the life he was building for his son. This episode dives into that turning point, the moment where he realized he was still stuck in the same cycle, and what it took to finally start breaking it. If you’ve ever felt like you keep starting over or like you can’t hold onto the progress you make, this one’s going to hit.

Send us a text with any questions/topics you would like us to discuss. Welcome to episode 14 of The Prime Parent Podcast, where we break down what it really takes to operate at your highest level… not just in the gym, but in your energy, your focus, and your daily life.Today we’re talking about something almost everyone feels, but not enough people address… the winter blues. This is the time of year when January motivation fades, the days get shorter, and without even realizing it, you slip into survival mode. Workouts feel heavier, your diet starts drifting, energy drops, cravings go up, and caffeine becomes mandatory. You tell yourself, “I just need to get through winter.”But here’s the truth… this isn’t laziness, weakness, or age. It’s dysregulation.Today we’re breaking down what’s actually going on, why it happens, how to recognize if you’re in it, and most importantly, how to get out of it and rebuild momentum before spring even gets here. Because spring shouldn’t save you… it should reveal the work you’ve already done.Let’s dive in.

Send us a text with any questions/topics you would like us to discuss. We’re recording this during a snowstorm here in New York. We woke up early, threw on the boots, grabbed the shovel, cleaned off the driveway, cleaned off our wives cars, made sure the walkway was safe… and nobody asked us to do it.There wasn’t a meeting. There wasn’t a reminder. There wasn’t a thank you in advance.We just did it.And it got us thinking about something… there’s this unwritten code that most dads and parents live by. Rules no one teaches us. No handbook. No checklist. But we feel them.Today we’re talking about that code. The unwritten rules of being a parent… and why that same standard needs to show up in your health, your strength, and your leadership at home.”

Send us a text with any questions/topics you would like us to discuss. Welcome to Episode 12 - Part 2 of the Prime Parent PodcastThis is Part 2 of our conversation with former NFL linebacker Blake Costanzo.If Part 1 was about earning a spot and surviving at the highest level, this episode is about what comes next and how Blake redefined success after football.We talk about fatherhood, being fully present, and the intentional decisions he made to live below his means, protect his time, and focus on what truly matters.Blake doesn’t just talk about balance. He lives it. He’s someone who personally helped me step off the hamster wheel, realign with what matters most, and reclaim my time, health, and purpose.In a world that constantly pulls us in every direction, this conversation is a powerful reminder that the future isn’t promised and the present is all we really have.Let’s get into Part 2.

Send us a text with any questions/topics you would like us to discuss. Welcome to Episode 12 - Part 1 of the Prime Parent Podcast , where we explore what it means to show up as the best version of ourselves in the most important roles we have: as parents, partners, and people.Today’s guest is someone who embodies everything this podcast is about. Blake Costanzo is a former NFL linebacker who beat the odds, rising from undrafted free agent out of Lafayette College to playing for the Buffalo Bills, Cleveland Browns, Chicago Bears, and San Francisco 49ers.But what makes Blake truly remarkable isn't just what he did on the field—it's who he is off the field.Blake is a man who redefined what success looks like, both during and after his career. He's a devoted father, a grounded human being, and someone who truly lives present. He doesn’t just talk about work-life balance, he lives it. He’s taught me, personally, how to step off the hamster wheel, realign with what matters, and reclaim my time, my health, and my purpose.In a world where we’re constantly pulled in a thousand directions, Blake’s ability to tune out distractions and live with intention is something we all need to hear.So let’s dive in! This is going to be a good one.

Send us a text with any questions/topics you would like us to discuss. Welcome back to part two of our conversation with Rhonda. In Part 2, we opened the door to what so many women are silently battling every day. Hormonal shifts that disrupt progress, drain energy, and leave you wondering, ‘What is going on with my body?’Today, we’re taking it even deeper.In this continuation, Rhonda breaks down the next layer: how to identify what’s actually driving your symptoms, what tests and markers matter, and the specific strategies women can use to restore balance, rebuild momentum, and finally feel in control again.If Part 1 gave you clarity… Part 2 is where you start taking action.Let’s jump back in.

Send us a text with any questions/topics you would like us to discuss. Women… ever feel like you’re fighting a never-ending battle? Like no matter what you do, something keeps blocking your progress? You’re not imagining it. Hormonal shifts are real, they’re powerful, and they can make even the strongest women feel stuck, discouraged, or out of sync.But today we’re breaking that cycle.In this episode, we’re joined by Rhonda Hunt, who’s bringing clarity, truth, and solutions. She’s going to walk you through what to look for, the signs your hormones might be working against you, and the exact steps you can take to regain control, reset your body, and get back to feeling your best.If you’ve been frustrated, overwhelmed, or wondering why your efforts aren’t paying off… this episode is your turning point.Don’t miss it. Let’s get into it.

Send us a text with any questions/topics you would like us to discuss. Welcome to The Prime Parent Podcast — Episode 10: Social Pressure: Why “Just One” Feels So Hard to Say No To.Let’s be honest, most parents are juggling enough already. Between birthdays, family gatherings, work events, and the everyday chaos of parenting, the pressure to “just have one” shows up everywhere.A drink, a dessert, an extra serving… and suddenly you’re in a moment you didn’t plan for.But here’s the truth: saying no isn’t hard because you’re weak, it’s hard because social pressure is real, and it hits deeper than we realize.In this episode, we’re breaking down why people pressure you, how it impacts your mindset, and most importantly how to stay aligned with your goals without isolating yourself or feeling guilty.You’ll learn why others push, how those little comments shape your decisions, and the practical tools you need to set boundaries, stay confident, and keep your momentum strong… even when everyone around you is saying “come on, just one.”If you’ve ever felt torn between your goals and the fear of disappointing, this episode will help you navigate those moments with clarity, confidence, and intention.

Send us a text with any questions/topics you would like us to discuss. In today’s episode, we’re diving into why distractions throw us off, how the all-or-nothing mindset derails progress, and why guilt hits whether you indulge or hold back. We’ll break down how to keep momentum, enjoy life without losing progress, and practice moderation without beating yourself up.You’ll walk away with simple strategies to stay consistent and get back on track fast — because one off day or one event doesn’t undo everything you’ve worked for.If you’ve ever felt stuck or like you can’t catch a break, this episode is your reminder: progress isn’t perfection. It’s showing up, even when life gets messy.

Send us a text with any questions/topics you would like us to discuss. Welcome to The Prime Parent Podcast, Episode 8: You Don’t Need More Time, You Need More Intention.Let’s be real. Most parents don’t have hours to train. Between work, family, and everything in between, time always feels tight.But here’s the truth: you don’t need more time to see results. You just need to use the time you have with purpose.In this episode, we’re breaking down how to train with intention, whether you’re at home with a pair of dumbbells or squeezing in 30 minutes before the kids wake up.You’ll learn how to structure simple, effective workouts, push with the right amount of effort, and make every rep count so you can keep building strength without sacrificing your schedule.If you’ve ever felt like there’s just not enough time to train, this episode will show you how to turn small windows into real progress.

Send us a text with any questions/topics you would like us to discuss. Welcome to The Prime Parent Podcast, Episode 7: The Power of Goals – Showing Up Daily Changes EverythingBe honest. When was the last time you set a goal just for you?Not for work. Not for your kids. Not because you “had to.” But because you wanted to grow, challenge yourself, and prove you could follow through.Most of us are just trying to make it through the day, balancing work, family, and everything in between. It’s easy to lose that sense of personal progress… that feeling of “I’m building something for myself.”But here’s the truth. Setting goals isn’t about perfection or pressure. It’s about direction. It’s about showing up, one day at a time, and becoming the person who follows through even when it’s hard.In today’s episode, we’re diving into why goal setting is essential not just for achievement, but for personal growth. We’ll talk about how taking on challenges builds consistency, confidence, and momentum—and why the hardest step is simply getting started.You’ll learn how to pivot when goals need adjusting, how to use discomfort as fuel, and how to surround yourself with a community that keeps you accountable and inspired.If you’ve ever felt stuck, unmotivated, or unsure where to begin, this episode is your reminder: you don’t need to be perfect… you just need to show up.

Send us a text with any questions/topics you would like us to discuss. Be honest, do you ever feel guilty for slowing down? Like you haven’t done enough to deserve a break? As parents, we’re wired to hustle, to push, to give more… and society only reinforces that by rewarding busyness over balance.But here’s the truth. Rest isn’t a luxury, and it’s not something you have to earn. It’s a requirement. Without it, patience fades, energy crashes, and burnout creeps into every part of your life, including your family.In today’s episode, we’re tackling the mindset trap that equates productivity with worth, and exposing the hidden cost of neglecting recovery. You’ll learn about different types of rest beyond just sleep, from physical and mental, to emotional and even creative, and simple ways to build them into your day without guilt.If you’ve ever caught yourself saying, “I’ll rest when I’ve earned it,” this episode is your permission slip to start resting now.

Send us a text with any questions/topics you would like us to discuss. You know the feeling. It’s been a long day of work, school drop-offs, sports, bedtime routines… and the last thing you want to do is cook. So you hit the drive-thru, order takeout, or just skip the meal altogether.But here’s the truth. Eating well doesn’t have to mean hours in the kitchen or prepping like a bodybuilder. Most parents don’t struggle with knowing what’s healthy. They struggle with the mental load of making it happen: planning, deciding, and finding the energy to do it on top of everything else.In today’s episode, we’re breaking down why cooking feels so overwhelming, and we’ll give you simple, no-excuse solutions you can start using today. From five-minute meal wins to a lighter version of batch prepping, we’ll prove that consistency beats complexity every time.And if you’ve ever thought, “I’m just too busy to eat healthy,” this episode will show you a better way!

Send us a text with any questions/topics you would like us to discuss. You’ve probably felt it before, that little voice that says taking an hour for yourself is selfish. That your workout, your meal prep, your self-care… is somehow taking away from your family.But here’s the truth, your health isn’t just about you. It’s family care. Because when your energy is high, your patience is stronger, your presence is sharper, and your performance as a parent goes through the roof.In today’s episode, we’re breaking down the “parent guilt” trap, why so many moms and dads fall into it, and how to flip the script so taking care of yourself becomes one of the most selfless things you can do. We’ll also talk about energy as a currency , how investing in your own health pays off in every interaction, every day, with the people you love most.If you’ve ever wondered, “Am I a bad parent for putting myself first?” This one will change your answer.

Send us a text with any questions/topics you would like us to discuss. “I used to lift heavy. I used to train for hours. I used to have time.” Sound familiar?In this episode, we’re flipping the script. From nostalgia to now.You’ll learn how to: ✅ Replace the “I used to” mindset with actions that fit your real life ✅ Maximize 20–30 minute workout windows for real results ✅ Find hidden pockets of time in your day to build habits that stick ✅ Lock in your weekly schedule before life fills it for you ✅ Get clear on what to actually do when it’s time to trainWhether you're juggling work, parenting, or just trying to stay consistent, this episode gives you the tools to reclaim your routine and start winning in your current season.Tap in — it’s time to get PRIME.

Send us a text with any questions/topics you would like us to discuss. You’ve heard it all before: “build better habits,” “create a routine,” “fix your system.” But what does that actually mean?In this episode, we cut through the noise and break down the core components of health and wellness every parent needs to understand.Most people are stuck spinning their wheels — pouring energy into the wrong things and wondering why nothing sticks. That ends today.We’re showing you where to focus, how to stop chasing quick fixes, and how to build a personal system that fits your real life — not the highlight reel.Feeling overwhelmed? Unsure where to start? This is your foundation. Let’s get clear, focused, and back in control.Tap in — it’s time to get PRIME.

Send us a text with any questions/topics you would like us to discuss. Welcome to The Prime Parent Podcast — Episode One!We’re fired up to kick this off and take you behind the scenes of what brought us here, why this mission matters, and how you can finally take control of your health, energy, and presence as a parent.Today, we reveal the #1 thing holding busy parents back and no, it’s not workouts, nutrition, or even stress… it’s the lack of systems.Systems are the missing link that hold it all together.We’re giving you the blueprint so grab a pen, hit play, and let’s get to work.Because your family deserves the best version of YOU.Let’s go!