Written by Shaun Stafford. Shaun is a busy gym-owner, trainer, Optimum Nutrition Ambassador and father to a three year old boy.
I thought it was difficult to stay in shape before I had a kid but it reaches a whole new level of difficult when your little one arrives. You have less time for yourself, your sleep is hit and your levels of stress and responsibility go through the roof. This combination is what takes you from beach bod to dad bod in no time at all! However, I have the solution to staying in shape while keeping your priorities in the right place too.
Maintain a Balance:
This is a time of transition in your life but my advice would be to try not to lose yourself. Make the commitment to stay active and block out some time to exercise each week. Aim for 2-3 workouts a week to keep your body and mind fit.
As your fatigue levels rise, your training intensity will drop so be smart about how you train. Swap out heavy lifting sessions for a stretch class or alternate between higher intensity workouts and more manageable ones. The key is to get your body moving so listen to your body and tailor your workout to what your body needs. If you need a boost of energy, I would recommend taking Amino Energy as this will give you a push to perform at your best.
Most of us have some sort of commute to work so why not combine your commute with exercise. Swap driving with cycling or even take a leisurely run home a couple of days a week. Not only are you getting from A to B but you’re giving your heart and lungs a solid workout at the same time. You can also fit in working out to other aspects of your daily life, pick up the pace when you are doing your house chores or walk the dog that little bit quicker. Combining exercise with your daily tasks means you power through your to do list and clock up some workout time!
Have a plan:
If you do get to a gym then make it count! There are so many good programs available so go in to the gym with a plan, this will save time and help keep you motivated. You can also cram a lot in to a short space of time; try Circuits, this way you get an incredible workout in under 30 minutes. If you train with the right intensity, you don’t have to be in the gym for hours to see amazing results. Remember that recovery is the ultimate preparation so plan to recover. You can take Gold Standard 100% Whey or Gold Standard 100% Plant after your workout to help repair and build muscle.
If you have dropped some gym sessions you must adjust your diet to reflect the decrease in calories burned. Take the amount you are eating and reduce it by 20%, this can mean dropping a meal or just eating 20% less throughout the day.
Meal prepping can be time consuming so why not outsource? You can order prepped meals for the week that will suit your fitness goals. There are so many options for this and they aren’t as expensive as you think when you add up all the money / time you spend on prepping food yourself. If you do decide to prep yourself then batch cooking is key! Find some healthy recipes online and cook in bulk, you can freeze them and they will keep you going for longer.
As a new Dad, it is important to stay fit, get your workouts in and keep an eye on your nutrition but it is more important to be there for your family. Hopefully these tips can help you stay fit and in shape, but not miss a single thing along the way!