Massive hello to you troops and welcome to another blog!
Today, we’re diving into a topic that’s close to my heart – staying on top of your health and fitness as a dad (or parent!) of young kids.
It’s fair to say life’s a tad busier now than it was before the little ones came along, and I know many of you can relate! My wife and I recently welcomed number three to the fold and I’ll be honest, keeping a regular routine hasn’t always been easy!
Health, fitness and routine is a big part of my life, I’d be in the wrong job if it wasn’t right?!
But that’s not to say it doesn’t come with its challenges. So, here’s a look at how I manage my everything without going overboard – and why it’s important not to beat yourself up if it’s not perfect.
The Power of Structure (But with a Bit of Flexibility)
Before kids, I had the freedom to stick to a stricter, more regimented training schedule. Now?
Structure is still essential, but flexibility is just as crucial. I aim for 15,000 steps a day and a minimum of three dedicated gym sessions each week:
Two heavy strength sessions – hitting those big compound lifts to keep strength up and energy high. I also just love lifting weights… Shock!
One LISS (Low-Intensity Steady State) session – to get the heart rate going but without hammering the central nervous system, so recovery is quick, and I’m still raring to go for the next gym session – and whatever else life throws at me!
Some weeks, things don’t go to plan – kids get sick, work gets busy, or life just happens. If I don’t make it to all three sessions, it’s no reason to feel defeated. It’s about doing what you can, when you can. Adapting and finding another time to nail that session.
Intensity Over Quantity: Making Every Session Count
Since time’s limited, intensity is key. I don’t have hours to spare, so each session counts.
Knowing your purpose in the gym means no wasted time, just focused work – whether that’s lifting, getting my heart rate up, or winding down with a bit of stretching.
The takeaway? It’s not about how often you’re at the gym, but what you do when you’re there.
Food Prep: The Week’s Winning Strategy
Now, let’s talk food – because we all know it’s half the battle! Over the weekend, I try to batch-cook meals for the week ahead.
It’s nothing fancy, but it means less time scrambling to find something nutritious and filling to eat and more time spent with the family. Keeping tabs on a general calorie intake also helps me stay on track without needing to meticulously measure every meal.
My Total Daily Energy Expenditure is a rather large 3,700 calories! That’s the amount of calories I need to maintain my weight… So I need to ensure I’m getting the good stuff in on a daily basis!
Simple, balanced, and planned – that’s the mantra.
Finding Balance in Real Life
Look, I’ll be real… Fitness is something I genuinely enjoy, and keeping on top of these things feels pretty natural for me. But that’s not the case for everyone, and that’s totally okay. That’s normal! I’m in your corner troops. Firmly.
The goal isn’t to guilt-trip you into following my routine. What works for me won’t work for everyone and at the end of the day, the best routine is the one you’ll actually stick to. Fitness is here to make you feel good, not stressed.
Let’s Build a Routine That Works for You
Whether you’re a parent like me or just balancing a hectic workload, it’s possible to find a fitness routine that fits seamlessly into your life. That’s a fact.
If you’re ready to take the next step, drop us a line at HRF. Our coaches are here to support you – no yelling, no shaming, just solid guidance and motivation to help you hit your goals, whatever they may be.
Stay strong, stay balanced, and don’t sweat the small stuff.
Will