Fitness for Fathers.

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Even if you normally share the kitchen duties, prep time is now at a premium and will be for quite a while, and it's so easy to fall into the trap of ordering out or nuking your meals. But this is a dangerous road to fat gain and poor health. One of the best things I've ever done for my body and my family was to spend a chunk of money on cooking lessons with a chef. I learned how to cook meals in bulk so I could always have healthy meals that taste good and cover all my macros. I have to say, I've cooked some seriously good food and the meals were easy-on-the wallet and 10 times more delicious than my old bodybuilding meals.

Learning how to cook in bulk had such a huge impact on my energy, health, and body that I made it the focus of the latest season of my online series, Live Large TV. I'll share some of what I learned in my next article for Bodybuilding. Improving my kitchen skills rescued my health and restored my energy levels, but it also saved me a huge amount of time and money.

Every day after I have my first meal and get my workout in, I set aside an hour to cook all of our meals for that day and sometimes the next. Believe me, you can cook up to a week's worth of food in about the same time you cook a days worth of food when life is really busy. Having nutrient-dense foods ready to eat at any given time is absolutely crucial if you want to avoid the fat gain and muscle stagnation typical to new fathers.

Staying focused is a constant battle for some people—even before they introduce a family into the mix.

Fitness and Fatherhood: Natural Movement for Superhero Dads

For others, it's fairly easy because they're driven. But if you're a new father, you're going to have a lot of obstacles to staying focused on your personal physique goals. Things are chaotic at home even in the best of times, there's a lot more to do to keep everything functioning for your family, and you will be totally fascinated by this incredible new baby. I navigated these unpredictable circumstances by scripting my day. I have a set schedule that I follow every single day, where I perform the most important tasks first, before something else has a chance to get in the way.

I can't stress enough how essential it is to focus on the most important things first. I need to work out, eat well—and make sure my wife does too—and run my business, so those tasks are scheduled first. From , I cook. From , I work. Then, p. Our daughter goes to bed at 8 p. I do my best not to go back to the computer in the evening unless there is an emergency that can't wait. Even if you normally hate having a set schedule, I can't recommend it enough. We have a limited amount of willpower, especially when we're tired and busier than usual.


A lot of guys balk at following a schedule because they don't like being told what to do, but don't forget that you're the one creating the schedule, and it's our goals that the schedule was created to meet. Needing some extra accountability is nothing to be embarrassed about.

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Some people find they do better with accountability at all times, while other people just need it during particularly challenging times like after a birth. That accountability might be something as small as having a buddy at the gym to check your progress or run sprints with you, or it could be something you pay for.

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It only has to make sense to one person: You. I chose to hire renowned coach Ryan Faehnle to write my workouts and meal plans, eliminating all guess work and giving me a structured and progressive program to follow. I've never believed in being your own coach, because any time I've coached myself, I get sub-optimal results. Not only do I get to benefit from Ryan's incredible knowledge and unique techniques, but I get to hand over the reins to someone else so I can focus on my other responsibilities.

I realize that not everyone can afford to hire a great coach, and I'm not saying you can't get results on your own.

Mortality and Minimalism

But I will say that you'll always get faster results if can find someone to help you stay accountable to your workouts and meals. Join a community, either locally or virtually. Partner up with a friend who's interested in working together. Enter a transformation contest with a deadline. Follow a program designed by someone you look up to, and don't be afraid to spend a few bucks on a program so that you put some money at stake.

Time—you used to have a lot of it. Now you don't. Even if your schedule seemed jammed before you had a newborn, now it's completely covered up.

Aside from focusing on what's important and creating a schedule that reflects that, the best thing you can do for you and your family is to get some help. No matter how amazing your wife is, she's not Superwoman. Don't expect her to be able to take care of the baby and everything having to do with your home life as well. Your wife may be working outside the home as well, just as you are.

Do whatever you can to help each other, but don't be afraid to accept help when it's there for the taking. Even if you can't afford to pay for a cleaning service or help with the yard or whatever else, maybe you can find ways to barter for it. If you're an accountant, maybe you know a guy who can maintain your yard in exchange for help with his taxes. Maybe your wife's a hairstylist and knows someone who would gladly clean one morning each week in exchange for free haircuts or color.

You get the idea. Let the in-laws and your parents or friends help out when they offer. It's temporary, they'll love being able to spend time with your baby, and you'll preserve your health, sanity, and marriage along the way. I'll leave you with one last tip that has become my mantra every time the baby pushes us to our limits: "This too shall pass, soon to be replaced by something else.

Fathers and Fitness: Four Trainers on How Their Dads Inspire Fitness | Fitness | MyFitnessPal

Before you dive into any of those resources though, I want to get to know each other better. Yes, we are a band of brothers who believe in living healthy. We also live by these common core values: Family. The Ability to reinvent — at any age. If you share our core values, we can and will help you live healthier and see results. From working with literally thousands of men, we've developed a proven system that has transformed the lives and health of thousands of men and their families.

Here's what you need: Our Fit Father Meal Plan included in our Day Program gives you delicious fat burning meals to shred belly fat. Just 10 minute cook time per meal. These recipes will nourish your whole family. The secret? You are not your own; you were bought at a price. Therefore honor God with your body.

Designed exclusively for busy fathers over 40 who want to destroy stubborn belly fat, build lean muscle, and get healthy for the second half of life. What's your 1 Most Frustrating challenge with living healthy? Forget restrictive diets.