Navigating Fatherhood and Fitness: A New Dad’s Journey
How to combine your physical heath with navigating fatherhood
Navigating Fatherhood and Fitness: A New Dad’s Journey
Balancing Baby Burpees and Diaper Deadlifts
Becoming a father is like stepping onto a rollercoaster blindfolded. The exhilarating highs of holding your newborn are matched only by the sleep-deprived lows of 3 a.m. diaper changes. Amidst this whirlwind, how do you keep your fitness goals from slipping through your fingers like baby lotion?
I can relate, I've always been an active personal trainer and workout enthusiast, but this was the first time a major hurdle came in my way. It was an amazing life moment for my wife and I to welcome my son into the world and immediately I knew it would change everything about my life that came before.
No longer was I in charge of my day and with that I gained weight…. a lot. Almost 35 lbs of weight from fried food eating whenever I could get a moment in between caring for me son.
I knew I wanted to make a change and not go so deep down this rabbit hole before coming back up for air.
I wanted to be a good role model for my son, so I pivoted and changed by mindset.
These simple steps anyone can follow too, but they can be super helpful as reinforcement when you become a father.
1. Sleep and Stress: The New Dad’s Kryptonite
Challenge: You’re running on fumes, and your adrenal glands are waving the white flag. Sleep? What’s that? Your baby’s nocturnal escapades have turned you into a zombie.
Solution: Prioritize sleep like it’s your secret weapon. When your little one naps, consider it your golden opportunity for a power nap. And remember, stress is the enemy of gains. So, breathe, meditate, or visualize your biceps growing as you soothe your crying baby.
This may seem hard, but the faster you can navigate sleep and more importantly your child sleep routine, you’ll be far better off and thankful!
2. The Dad Bod Dilemma: Fueling Your Fitness Fire
Challenge: The drive-thru beckons, and the siren song of convenience food tempts you. But you’re not just feeding yourself anymore; you’re shaping your child’s relationship with nutrition.
Solution: Opt for nutrient-dense meals that fuel your energy reserves. Lean proteins, whole grains, and healthy fats are your allies. And when you’re tempted by that breakfast McFatty, channel your inner superhero and choose a protein-packed omelet instead.
3. The Time Crunch: From Curls to Cradles
Challenge: Your gym sessions now compete with baby playdates and bedtime stories. The dumbbells gather dust, and your biceps wonder if they’ve been abandoned.
Solution: Embrace the “anytime, anywhere” workout philosophy. No gym? No problem. Try the Grizzly Fit Dad Routine:
And really, anything is better than nothing as this point- focus on the system and building blocks towards healthy habits. Don’t focus on the large compound lifts you used to do. Get in the habit, build the routine anyway you can.
The Grizzly Fit Dad Routine (No Equipment Needed)
These all can be timed in 10 minute AMRAPS or EMOM’s ( as many reps as possible or Every minute on the minute)
Monday:
Squats
Nordic Curls
Pike Push-Ups
Body Rows
Tuesday:
Push-Ups
Pull-Ups
Hanging Knee Raises
Wednesday:
Squats
Nordic Curls
Push-Ups
Body Rows
Thursday:
Pike Push-Ups
Body Rows
Pull-Ups
Hanging Knee Raises
Friday:
Pull-Ups
Push-Ups
Squats
Nordic Curls
Remember, consistency trumps intensity. Aim for 3 sets of 8-12 reps per exercise. And if your baby joins you for squats, consider it a bonus.
Track your progress here!
4. Daddy Daycare: Bonding Through Movement
Challenge: Your little one is a tiny tornado, exploring the world one wobbly step at a time. How do you keep up without sacrificing your sanity?
Solution: Turn parenting into playtime. Chase your toddler, lift them out of the crib, and carry them like a kettlebell. Strap your baby to your chest and go for a walk—bonus points if you push the stroller uphill. These everyday movements build functional strength and create lasting memories.
5. Accountability: The Dad Squad
Challenge: Solo workouts feel lonely. You miss the gym camaraderie and the bro nods after a killer set.
Solution: Join the Dad Squad. Connect with other new fathers who understand the struggle. Share workout tips, celebrate milestones, and swap dad jokes. Remember, you’re not alone in this sweaty adventure.
I love accountability partners and coaches, as they can make or break your fitness journey and goals. They become even stronger when you have kids and finding a coach or partner who also has experienced this process!
6. The Ultimate Gain: Being Your Child’s Hero
Challenge: Your reflection in the mirror whispers, “You used to lift heavier.” But your child’s eyes see a superhero who can lift them to the stars.
Solution: Your fitness journey isn’t just about aesthetics; it’s about legacy. Be the dad who demonstrates resilience, discipline, and love. Your child will learn from your actions, not your biceps.
So, fellow new dads, lace up those sneakers, wipe off the spit-up, and embrace the chaos. Fatherhood and fitness aren’t adversaries; they’re partners in this wild ride. And remember, the best PR (personal record) you’ll ever achieve is being the dad your child looks up to.
Now go change that diaper and do some lunges—it’s a win-win.