SARANTOS FITNESS
Helping men get lean, strong, and healthy
About Paul Sarantos
I’m a 41-year-old engineer, former D1 college athlete, and dad of three.
I love fitness. I love optimizing life. I love tackling challenges.
Most of all, I love helping other dads, brothers, and driven men unlock this same passion —
and turn it into a life that’s healthier, happier, and more fulfilled.
About Sarantos Fitness
Staying fit and healthy is all about feeling your best.
Looking good is a nice bonus—but having a six-pack won’t magically make you happier.
So what will?
Waking up excited, grateful to be alive, and ready to conquer the day
Having steady energy & sharp focus all day (without relying on coffee and energy drinks)
Finding relief from nagging pain in your knees, shoulders, and back
Being fully present and active in the lives of your kids, grandkids, and beyond
Knowing that you are in control of your body and your mind
Why I Do This
I’ve seen firsthand what happens when fitness is ignored.
I grew up watching my dad fall apart year after year, mostly because of overeating. He had the same genetics and athletic background as me—he just stopped caring about his health. So he stopped trying.
Had he tried, it could’ve changed everything.
Instead, he lived with joint pain, depression, poor sleep, low self-esteem, high blood pressure, low energy, and a generally negative outlook on life.
It didn't stop him from being an amazing husband, father, and friend. But it did stop him from being a grandpa.
He passed away from cancer at 57. I was 21. Just a few years later, his first grandchild was born—one of twelve he’d never get to meet.
That’s why I started Sarantos Fitness.
To help great men like my dad take control of their health & happiness so they feel their best and be the family patriarch for multiple generations.
My Own Wake-Up Call
During the COVID shutdowns, I became the most inactive I’d ever been. I ate myself up to 255+ lbs. I was constantly tired. My body ached. I didn’t want to play with my kids. I was down on myself and on life in general.
I was heading down the same road as my dad.
When gyms reopened in September 2020, I begrudgingly started lifting again and simply cut back on my dinners and late-night snacks.
Within months, I felt 100X better.
Within a year, I was down over 30 lbs and under 10% body fat.
All from consistently lifting weights and eating a little less—most of the time. (I still got stuffed on vacations and special occasions.)
How I Can Help You
I started Sarantos Fitness to help men take control of their lives, get in better shape, and avoid the path to obesity, pain, depression, and premature death that too many follow because it’s the easier way.
Here’s my best advice:
✅ Start slow.
Don’t make it feel like work—make it fun. Make it a game - a challenge - rather than a chore.
Set achievable daily & weekly goals and hit them 90% of the time (perfection is not required).
Keep your word to yourself and prove that you’re a man of change who faces challenges with courage, discipline, and grit.
✅ Focus on small changes that become permanent habits.
Try things like:
1. Cutting back on junk food, fast food, desserts, high-calorie drinks & sauces, and even pastas, breads, and cereals
2. Eating whole foods - meats, eggs, vegetables, and fruit at every meal
3. Eat slowly and mindfully, stopping when you’re 60-70% full
4. Walking 6k steps daily, adding 1k after hitting a 30-day streak
5. Going to bed and waking up at the same time every day
6. Practicing gratitude or meditation to start & finish your day
7. Lifting weights 1-2x per week, either at-home or at the gym
8. Doing simple stretches and mobility movements throughout the day
✅ Focus on the process, not the results.
Those who obsess over the scale, their lack of progress, or how hard it is will quit.
Those who commit, do the work when they don't feel like it, and learn to love the process will ultimately succeed.
✅ Don't do it alone.
Find a workout buddy. Join a community of other men on the same journey. Work with a coach.
Don't spin your wheels following the wrong plan, making avoidable mistakes, and losing motivation to finish.
Go farther and faster with a coach to guide you and teammates who support you.
Bottom Line
It’ll be challenging at times, but it’s only hard if you keep telling yourself it is.
Make a simple plan. Commit to it. Stick with it even when you don’t feel like it.
Stay patient, gritty, and grateful. Forgive yourself when you screw up - and you will - then get back on track.
Before you know it, you’ll start to feel better—and that’s when these behaviors become addictive and automatic.
And then health and fitness stop feeling like a chore and become an integral part of who you are.
That’s how you change your life—and live at your PRIME.
To your health & happiness,
Coach Paul Sarantos
Get started for FREE
Meal plans, recipe packs, strength training plans, and other fitness guides to get in the best shape of your life.
Delivered to your inbox each day over the next 6 weeks.