Coach Patrick Tromley

AKA The Level Up Dad

Husband to Alina, dad to three boys, follower of Christ, and creator of the 3F System (Force • Fuel • Focus). I help busy parents build strength, discipline, and clarity—so they can lead their families well.

My Story

I’ve been married to my best friend, Alina, for almost 16 years. We’re raising three boys (14, 11, and 8)—our house is loud, the garage has dumbbells, and the fridge somehow stays empty. My faith is my foundation. I’m a Christian, a traditionalist, and a proud American. I believe we’re called to steward our bodies, minds, and homes with excellence.

I wasn’t born disciplined. I’ve had seasons where I let standards slide, hid behind “busy,” and promised I’d start next Monday. The mirror doesn’t lie—and neither do your kids’ eyes. Getting brutally honest, rebuilding routines, and taking responsibility changed everything: faith, family, marriage, work, fatherhood.

Out of that came the 3F System—a simple framework to make discipline doable in real life.

MY TRANSFORMATION

I wasn’t born disciplined. I hid behind “busy,” started on Mondays, and drifted. My family—and my faith—needed better. The fix wasn’t hacks. It was standards.

BEFORE

Inconsistent training; “on” some weeks, off others.

Undisciplined eating bled into every day; inconsistent sleep.

Strong moments, weak systems; leadership at home didn’t match my intentions

TURNING POINT

The epiphany -- it struck me one day driving home from the gym...

The epiphany was this -- It's not about ME. It's about who I need to be for THEM.

I caught my own excuses. My boys were watching. I chose ownership—and I rebuilt my days around Force, Fuel, Focus.

THE 3F PROCESS THAT CHANGED ME

FORCE: intentional strength + conditioning 3–5 days/week; progressive overload; track it

FUEL: whole-foods first; fasting leveraged for optimization; electrolytes, protein, fiber, minerals

FOCUS: weekly targets, check-ins, and accountability; mindset reps; standards over moods

RESULTS

Body comp: 222 lbs 17% body fat to 205 lbs 7% body fat

Strength: squat 225→350, deadlift 315→445, bench 225→315

Energy & sleep: from lethargic to outlasting my 8 year old at the park

At home: more present, patient, in control of my emotions—leadership showed up

This isn’t a finish line. It’s standards, daily. The same system I used is the system I coach.

Same person. Higher standards.

FORCE - FUEL - FOCUS

WHAT I BELIEVE

Faith first, family always. Strength serves the people you love.

Discipline beats motivation. Standards > moods.

Simple wins. Whole foods, hard training, real sleep, repeat.

Pressure is a privilege. Accountability makes you better.

Leaders go first. Be the person your kids can point to.

HOW I COACH

Clear weekly targets you can hit in real life.

Training with intention (strength + conditioning, progressive).

Nutrition you can sustain (whole-foods first, fasting leveraged).

Mindset + accountability to build discipline.

Direct access & honest feedback—no fluff, just standards.

MY MISSION

To help thousands of people build an unbreakable mindset and the strongest, healthiest body they’ve ever had—so they can serve their families at a high level.

A FEW HUMAN DETAILS

My family always comes first, no matter what.

I’ll pick time under the bar versus time at the bar.

I love golf and a good post-lift steak.

Tattoos remind me that commitments should be visible.

READY TO MOVE?

Pick the level of structure and support you need—no hype.

SEE MEMBERSHIPS

Testimonials

I love the simplicity of the program! I know exactly what to do for the workouts because of the app, all I have to do is tap to start. I don't have to guess what to do at the gym anymore. The best part is I get to eat food I love and I'm creating the body I'm proud to show my sons.

Jon Kirk

Husband, Dad of 3 & Founder We Buy Houses JP & Lead Launch REI

Working with Mr. Tromley has completely transformed not just my performance in the gym, but my overall lifestyle. His coaching has helped me dial in my nutrition, build real discipline, and gain confidence in both my body and my mindset. He's not just an incredible coach -- he's a genuine friend who truly cares about helping you become your best self.

Kaleb DeSmith

17 Yr Old, Manager, Victory Martial Arts

I really like the fact that Coach Patrick practices what he preaches. Even when I'm unmotivated, I can login to the app and see that he is paying dues faithfully, sticking to the script, and the results show up. That alone is motivating.

Quentin White

Husband, Dad of 7 & Real Estate Investor