I’m a very busy dad.
I'm a father to an active and rambunctious 3 and a half year old.
My partner works a 9-5 as a law clerk, while my schedule is slightly more flexible.
Most of my work comes in the form of coaching/training online clients, providing me with plenty of time at home. This means that I'm essentially "stay at home dad" most of the week. He goes to his grandmas on the days I teach classes to a group of breast cancer survivors - but other than that, he's with me.
Most of my day is spent making sure he's fed, clean, entertained, and not fucking killing himself leaping off the couches, falling off chairs, running through the apartment, or tripping off play ground equipment. Basically, any dangerous, potentially deadly, or outright harmful activity that could possibly be performed - he'll do it if he has the opportunity.
Not to mention the emotional ups and downs of countless tantrums, rage fits, and obstinance which are immediately followed by frenzies of laughter, playfulness, and hugs.
Between all of this, I run my online and in person training service. Which means assessing clients, designing programs, filming programs, doing one on one video calls or in person sessions, and social media work etc.
So - not only am I a busy dad … I’m also just a busy dude in general.
My days are FULL - yet I often don't feel like I've "done anything".
At the end of the day, more often than not, I feel like I have nothing left "to give" anyone.
I'm emotionally and mentally fried - sometimes physically too.
If you’re a parent to one of more children - I’m sure you can FEEL what I’m talking about here.
Yet, even with all that being said … I ALWAYS find time to train. How?
By listening to my body and performing training that "fits into" my life.
Not knowing you, or what’s going on in your life, I can’t give you specific recommendations … like I do for my online clients. BUT, what I CAN DO is fill you in on how I make fitness “fit” into my life, and find the time to workout / train as a busy dad.
1.) I use mostly bodyweight movements and minimal equipment
I'm at home most of the week with my little dude, so I don't have the free time to head to the gym and train (not to mention I don't really like the gym). My apartment is small and I don't have room for shit loads of equipment.
This is where bodyweight training and training using very cheap and minimal equipment comes into play. Most of my workouts involve a mix of bodyweight exercises and isometrics. The equipment I frequently use is simple … just a pull up bar, yoga blocks, a moving strap/stretching strap, a wooden dowel, and a chair/bench. That’s about it. All of that gets the job done VERY WELL.
This minimalist approach to training has not only worked well for me, but also many of my online and in person clients have had outstanding results using these methods.
You can learn all about this minimalist method of training, and how to begin use it, in my ebook - “The Ronin Method” .
2.) My workouts are brief & intense
For the past couple of years now I've had to fit my training into the day while my son is napping. It was easier when he was younger, he used to nap for 2-3 hours at a time - but not anymore. He's still napping, although he'll be out of them soon, but only for an 1-2 hours (MAYBE).
During his naps I often have to work on program design, filming client programs, video editing, or other work. Once the work is done there isn't much time left to train - but it's the only time I have.
This is why my workouts are kept short and intense. I begin with muscle activations/stability, mobility work (making sure my bodies injuries and limitations are worked on) and finish with high intensity resistance training - much of which is isometric and super slow bodyweight based training.
All in all, the entire training session usually lasts 30 - 40 mins from start to finish. It's all about doing what needs to be done and getting the most out of my workouts in the shortest amount of time.
The combination of overcoming isometrics, bodyweight training, and targeted mobility/stability work really allows me to get the workout in and done quite quickly - while keeping the intensity high! This is key as a busy dad.
3.) I resistance train 2-3x per week
I don't have the time to do 4-5 workouts per week. I also don't have the energy for that shit. Training and working out are a stress on your body. Training and working out break the body down, while the rest and recovery after the workout is what builds you back up. In order to train hard we need to rest hard and manage the stress in our lives (physical, mental, emotional etc.).
My life is WAY TOO stressful for me to sustain a training program that asks me to train more than 2-3x per week at the moment. If I did train that often it would take away from my ability to be present for my son, my partner, my work/clients, and would make my body feel like shit.
Over all stress load and the ability for one to recover from training needs to be taken into account when deciding how often to train.
4.) I move and meditate every single day
While I only strength train, or do intense training, 2-3x per week - I perform movement/mobility and meditation every single day. This stuff is easy to sneak in and helps so much with being a more present father and makes my body feel much better in general.
Movement is often done in the morning while my little dude is eating breakfast or in the evening when he's in bed. The morning movement helps me wake up my body for the insanity thats FOR SURE coming my way in the form of a 3 year old hurricane. The evening movement helps me wind my mind and body down after that 3 year old hurricane.
Meditation is something I sneak in at various points of the day. I never set a specific time, place, or duration for my meditation - I just make sure I do ALEAST 1min a day. It's usually around 10-15 mins each day, more if I can find the time - but I don't stress about it.
Meditation some days happens while I lay in bed before I sleep or during his nap. I often find I can get a high quality session in while I lay in bed before getting up for the day as well.
Much of our health and wellbeing begins and ends with the mind, it’s just as important to train your mind as it is your body - after all, they’re not really separate.
If you’re unsure about where to start when it comes to training your mind, or you don’t know how to meditate, my online program “Owl Medicine” will give you everything you need to start and more!
Training around a young child is not easy. It's messy and can be quite stressful, but your health (mental and emotional) is directly tied to their health and wellbeing.
You can’t be the best parent to your child if you yourself and not healthy, stable, and strong mentally, physically, and emotionally.
If you want to be the best version of yourself for your child - making use of this minimalist approach to your fitness and movement might be what allows you to remain consistent - I know it's helped me through it all.
If you're unsure of where to start, or need help getting a program designed that "fits into your life" (and your children's lives) email me and we can discuss how you can train with me online or in person with my holistic approach to fitness, movement, and meditation.
Gotta go - he's waking up from his nap now!
- Tim
