As a business owner & husband who also has a 7-month-old baby girl, I know firsthand how challenging it can be to maintain your health and fitness goals while also taking care of your little one. However, with the right mindset and strategies, it’s definitely possible to achieve your health goals while also being a great parent.

So, if you’re struggling with staying on top of your health goals with kids, here are some tips and strategies that have worked for me:

Prioritizing Movement in Your Calendar

As a busy parent, it’s important to schedule your workouts just like any other appointment, and stick to the schedule as much as possible. Look at your schedule and find pockets of time where you can fit in a workout, even if it’s just 20-30 minutes.

Let Go Of “Optimal”

So many people struggle to do ANYTHING, because they can’t let go of not being able to do it perfectly.

I’ve got in full leg days & fed my kid in between sets. I’ve trained at 5AM & 10PM. It’s not always gonna go like you want it to go. You gotta get it done anyway.

You may not have access to a gym or the time to go to a fitness class, but that doesn’t mean you can’t get a good workout in. There are plenty of bodyweight exercises you can do at home, and you can also get creative with your environment. For example, take your child for a walk or jog in the stroller, or do squats while holding your child.

SLEEP.

Between work & home, you may be sleep-deprived, but prioritizing sleep is crucial for your overall health and wellbeing. Aim to get at least 7 hours of sleep per night, and try to establish a consistent sleep routine.

Poor sleep is directly linked to higher stress. And there’s no way you’re gonna eat like you need to, or work out like you need to if you’re highly stressed.

Cut the fat out of your calendar. Pointless social media scrolling, hours of Netflix, etc; and get to sleep instead.

Plan Meals In Advance

With a busy schedule, it can be easy to fall into the trap of fast food and convenience meals. However, planning and prepping your meals ahead of time can help you stay on track with your health goals. Take some time each week to plan out your meals, and prepare healthy snacks and meals in advance.

I typically plan meals 2 days in advance, so basically cooking 3x a week, and putting my nutrition on autopilot.

Get Accountability In Your Health & Fitness

I’m connected to some superhero Moms & Dads. I’ve leaned on them for tips & inspiration to stay on top of my health. Most people you know probably let themselves go after their kids came, so you’re gonna have to be diligent about surrounding yourself with people that know how vital it is to stay healthy & fit for their families.

So there you have it, my personal blueprint for staying on top of your health goals with kids. Remember, it’s all about planning, creativity, and dedication.

Part of being a high performer is doing what others won’t do. I’ll never say that it’s been easy to stay on top of my health with a newborn in the house. But it has 1000% been worth every effort & sacrifice.

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