Dominating Health and Fitness: A Playbook for Busy Dads

Dominating Health and Fitness: A Playbook for Busy Dads

We all know that taking care of our health should be a priority. But anyone who works a 9-5 and has kids knows that it’s easy for health and fitness to take a backseat to diaper changing, dinner making, soccer practices and temper tantrums.

Everywhere you look online there are guru’s touting that getting ‘healthy’ is easy. It’s these same gurus that are either: 1. Not in shape themselves or 2. 21 year-old metabolic machines with no kids.

Life as a dad is a wild wide, and sometimes it feels like staying fit is the extra loop in the rollercoaster.

But fear not, there is hope. The first thing you need to do is forget everything you’ve read and everything that you used to know about staying fit when you were a young buck.

Staying fit and healthy for you and for your family is going to take a mindset shift. It isn’t going to be easy because let’s face it, working out is hard. But the rewards are worth the effort.

Here is a quick list of some strategies that’ll help to start on that path from dad bod to dad hot-rod.

1. Embrace the Real Deal

First thing you need to do is toss the idea of perfection out the window. Unless you are planning on competing in a bodybuilding show then you don’t need to be as strict as your 5^th grade teacher.

Some days your plan will end up in the toilet, but that’s all part of it. The mindset should always be that if you fall off the horse, you get right back up the next day and keep on going. No sense in beating yourself up over it.

Two weeks ago, my gym closed for 3 days because of a water main break. I used the time I would have spent on lifting weights to walk the dog, go for bike rides, and play with my kids. And guess what? I didn’t die.

2. Craft Your Dad Fitness Blueprint

Juggling work and family life can already be overwhelming. The thought of  incorporating exercise into it can be grounds for a full-on panic attack.

The trick is finding ways to sneak movement into the insanity.

During your lunch break, get up out of your office chair and head out for a walk around the block. Drag some of your fellow dad colleagues out with you to help each other stay accountable.

In the evening, challenge your family to a basketball game, a bicycle race, or some sort of nature scavenger hunt. Just the other night, my daughter wanted to pick up garbage in the neighbourhood so away we went competing to see who could find more garbage. Extra steps!

When you are in the kitchen making dinner? Throw in some push-ups or countertop tricep dips. If you are watching TV and a commercial comes on, challenge yourself to plank. See if you can hold it until your show starts again.

It's all about embracing those little opportunities because 25 little moments spread throughout the day can lead to big results when stacked up over the course of a week or month.

With a mix of creativity and determination, staying active becomes a part of the daily adventure.

3. Downtime Isn't a Myth

No doubt about it, being a dad is a legendary role, but you have to remember, you’re still a human.

And amidst all the joy and responsibility of the job, you cannot neglect dad ‘the man’.

You need to try and carve out moments to mentally rejuvenate.

Maybe this is delving into a couple chapters of a that fuels your passion, taking some time to do the daily crossword puzzle, watching an episode of Jeopardy or just taking a few minutes to breathe and enjoy nature. Whatever floats your boat and allows you some individual time.

You can’t be the dad you want to be for your kids if you are neglecting your own well-being. So, nurture your happiness.

4. Think Bite-Sized Wins

The idea of tackling colossal goals can feel overwhelming, especially amidst the anarchy of work/family life. So, don’t set colossal goals that will inevitably just lead you to disappointment and failure.

Instead, chart your journey in bite-sized manageable pieces. Stepping stones to success.

I’m going to lose 50 lbs is a lofty goal when framed that way. Instead, why not aim for losing 5lbs first. Take time to celebrate the small victory, and then move on to tackling the next mini-goal.  

At the beginning of Covid, I planned to become a runner after 30 years of putting it off or failing miserably. I started super small with walks in the neighbourhood. I increased the length of the walks when I felt ready to do so.

Then I progressed to short jogs. I didn’t aim at running a half marathon my first time lacing up my runners. I aimed for whatever I could manage, and I stayed there for weeks. Then I gradually, increased my distance and speed. Six months into it, I was able to run a half marathon without stopping. I was also able to run and actually enjoy it.

This would have never happened if I had set the goal of running a half marathon from day 1. I would have gotten frustrated and probably quit.

Remember, in the journey of fatherhood, every small stride contributes to monumental successes.

5. Savor Every Bite

As a busy working dad, meal planning should be the #1 weapon in your toolkit.

Picture this: a week where you've got all your meals sorted. I know it takes work in the moment, but your future self will love you for it.

It's not just about saving time (although that's a big win). It's about reclaiming those moments you'd spend scratching your head over what to cook.

With a well-thought-out meal plan, you're not just feeding the hungry mouths, you're setting the stage for healthier choices and family bonding. Time to sit at a dinner table together like families used to do.

Raise that spatula, busy dad, and be the master of the kitchen.

6. Team Up for Success

Don’t do it by yourself, my friend. Connect with other busy parents who are navigating the same journey. Share your wins and struggles and support each other when you feel like you’re about to lose your mind. Seeking support is not a sign of weakness, but a sign of strength and intelligence that transforms potential into triumph.

Cracking the health and fitness code as a busy parent is doesn’t need to be impossible. But I’m also never going to say it is easy either. Because it can be downright hard, but we can certainly make it more attainable. Make it as fun as possible. Embrace the hurdles, tailor your routine, give yourself some props, make it a family affair, conquer small milestones, relish your meals, and team up. Remember, taking care of yourself isn't just for you; it's a gift you're giving to your whole family. Being a dad is one hell of a super power.