How To Fit In Workouts With A New Baby!
Hey there! Fit Dad back with a quickie for ya…
I’m sure that by now you know I’m a daddy once again (at least hopefully you’ve been reading…) and we’re rolling with it. Nolan is doing awesome – growing like a new baby should – and all is well on the home front.
The ONLY downside is my workouts have been thrown way out of whack – even my short and sweet 10-minute workouts haven’t been happening and it’s driving me crazy…and workouts are just a wee bit important for a guy in my position.
I had to re-group and come up with a new plan that gets my workouts in – no matter the time of day – and will still get the job done.
It may sound odd at first glance given my love for 10-minute workouts, but it has been tough and I’m sure I don’t have to explain it to any parents with new babies. Trying to come up with a normal routine is a new struggle to contend with.
So here are a few things I’ve come up with for myself, as well as for all new parents trying to fit workouts in when they have more than one wee-one at home.
1. Sit down and come up with a plan. I know this isn’t a sexy tip, but it’s true. If you don’t know what your days look like and have no schedule laid out, you will never stick with any type of workout program…no matter how awesome it is. You must have a plan.
Write your days out on a piece of paper every week and find the blank spots. Where you see a blank spot, do a workout…even if it’s only 10-15 minutes. Even if the only blank spot is 10 minutes before you normally wake up. You must have a plan and schedule your workouts.
2. Understand there will be days you just can’t do a workout. It’s going to happen. You should expect it and not get worked up when it happens.
However, don’t let it happen too often. It only takes a few missed workouts until you’re off the wagon and searching for a new routine. Once or twice is okay, even two days in a row is okay, just don’t let it become habit and don’t let it get out of hand.
Okay, now that we have the two necessary ones out of the way, let’s get down to the meat…
3. Only do “big” movements. Don’t try to include things like bicep curls, or triceps extension, etc. if you’re already having trouble finding time to fit your workout. They are complete and total wastes o time.
Sure, they feel nice and you think you’re making progress…but you’re not. You’re only pushing your results farther and farther back.
Stick with the good stuff like push-ups, lunges, burpees, squats, squat thrusts, mountain climbers, rows, plank extensions and presses. Those exercises use a lot of muscle, which means they get your metabolism cranked, which means they burn a lot of calories, which means you will lose fat.
Those “isolation” moves do nothing but make that one little area feel good and inflate the ego a bit.
4. Don’t waste time. On the rare occasion that I actually step foot in a commercial gym, I’m amazed at the time- wasters. They wander aimlessly, sit on benches in a daze for what seems like hours, make endless trips to the water fountain or chat up anyone in their vicinity.
Don’t do that. Get in and get the job done. If you’re in a gym, stake out your space. You should already know what your workout entails and if it uses a lot of dumbbells, which most of the workouts I give you do, grab a few sets, grab a bench and stake out your space.
You’ll be amazed at how efficient your time will be if you do this and you shouldn’t catch flack from anyone because you’ll be too busy working for them to come over and ask for anything.
The same goes if you’re at home. Don’t let distractions get in the way. Keep the television on a program that won’t distract you and make you stop and stare. Actually, if you’re doing resistance training, keep the television off entirely because it’s too much of a temptation to stop and watch/listen.
Shut yourself in a room where no one will get to you. When I’m working out at home, Maren knows what daddy is doing, and truth be told, she sometimes likes to get in on the fun and do her own style of workout.
But if I had a houseful of people, I’d probably shut myself in a room and not let any distractions get in until I’m done.
Or, if you’re worried about that last tip, do your workout when no one else is around, or when everyone else is sleeping.
5. Simplify, simplify, simplify. Some of my personal workouts revolve around bodyweight only exercises and 1 dumbbell – yes, just 1. Lots of swings, push-ups, pull-ups and burpees, 1-arm presses. It kicks my butt and doesn’t take much time and uses virtually zero space.
Okay, there ya go. There are a few tips for how to get a workout in with a houseful of kiddos.
I hope you put some of them in play and they kick your results in to high gear.
I’ll be back again soon with a bunch of nutrition tricks to keep your weight loss in check even if your kids are eating the “fun stuff.”
Talk to you soon!