Fitness, Family & Work: My Routine as a Coach and a Dad.

As a fitness coach and a father, it can sometimes seem that I am two people in one. Assign workplace duties, writing, client check-in, and personal discipline, and the problem increases. To most individuals, fitness is the very first thing to be compromised when life takes over. I have also learned that unless fitness is planned, it will be filled with excuses. What I do is not an ideal or glamorous routine, but it is sustainable. This equilibrium enables me to be a strong person, a father, and a coach without becoming tired and sacrifice the most important things.

My definition of discipline was changed by fatherhood.

In the past discipline was about taking things to extremes, following aesthetics. It is now all about energy management, recovery and longevity. Rising early does not imply getting up mindlessly as it implies getting up intelligently. My boy observes every action I make even in situations when I do not have understanding of it do. It is that awareness alone that compels me to be a leader of example. Fitness is not a personal thing anymore, it is a lesson of life I am teaching every day, without uttering a single word.

six interconnected pillars of life

pillar 1: training

I begin my day earlier than the world does. The mornings cannot be compromised since they are not interrupted. Before the start of family interaction, training, mobility work or content planning takes place. It is not in being extremist, but preserving time. A 45-minute intensive session is better than a hurried workout at the end of the day. I also have discovered consistency is a success when silent. Training in the morning also makes me much more patient and present the entire day and stabilizes my mood and energy.

Being a coach-dad is an efficient, not an egoistic task. I do not pursue marathon training any more. Sessions are organized, intentional and monitored. Progressive overload, compound lifts and accurate volume are more important than fancy exercises. During those days when it is very busy I focus on intensity rather than time. Three or four training sessions, which are good, are better than six weak sessions. I also agree that there are weeks of maintenance, and that is not bad. Improvement does not fade away since it is easy to become busy in life; you get back tracked and go on with it once you remain focused.

pillar 2: nutrition

It is in nutrition that the majority of people get under strain. I maintain a simple, repeatable and flexible diet. Meal prep saves time, mental energy and decision fatigue. The protein intake is regular, carbohydrates are moderated with regard to training, and fats maintain the hormonal balance. I do not pursue perfection and I pursue patterns. It is not about the restriction of eating well, but rather it is preparatory. Excuses are nonexistent when food is ready. This strategy enables me to share meals with my family without making meals the source of stress and a strict guideline.

pillar 3: work

pillar 4: family

Being a coach does not stop once the clients get out of the gym. Daily duties include programming, check-ins, research, writing, and self-education. To cope with this, I schedule my working day. Deep work is done in mornings, program design, blogs, learning. Afternoons will be used to communicate with clients and for lighter work. This design will discourage burnout, and productivity will remain high. Coaching has a tendency of swallowing the personal life without limits. Being respectful of time is not a selfish thing, it is professional and will lead to success in the long run.

pillar 5: recovery

My routine is a silent one based on sleep. Lack of a good sleep reduces the intensity of training, decision making and patience. I do not consider sleep as a luxury, but as a performance tool. Adhering to schedules, limiting the amount of time spent at my screen at night, and relaxing before sleep are some of the things that I do to restore myself mentally and physically. Sleep disturbances are bound to occur as a father, so they can be minimized by preparing. You can’t out-train poor sleep. It is in the recovery that actual progress is made.

pillar 6: mindset

Mental discipline is exhibited day-in day-out. There is a change in motivation, yet systems do not deceive. During low energy days I act based on habit, but not feeling. My mind is arranged through journaling, reflection and weekly planning. It is not stress management efforts aimed at not being pressured, but rather acting smart about it. Training in fact enables me to work through stress and not avoid it. It takes a strong mind to keep the body strong, particularly when life duty piles up.

the greatest lesson: abandon perfection

Learning to abandon perfection is one of the largest lessons that I have acquired. There are days when the exercises are of less duration. Some days meals aren’t ideal. Some nights sleep is broken. Balance does not mean equal time, it means suitable priority. Averages, not single days upon which progress is founded. This, as a coach, I teach clients at all times, and I practice it myself. The only way to make something sustainable in the long run is flexible within the structure, not a week.

Not Everything is true on social media

In social media, there are extremes and not the truth. The fact is that the majority of the progress is made silently, with repetitions, and without applause. I do not keep up with fads and I do not keep time. My personal way of life is aimed at living a long, healthy life and responsibility. Fitness is not only about the appearance of a person but also the ability to be a good parent, partner, or a professional. Life should not be substituted by strength.

create systems that suit your world

Any person who is faced with a challenge of maintaining fitness among work and family will find it worthwhile to begin small and do not quit. Defend your time, reduce your ambitions, and create systems that suit your world. You do not need excellence you need guidance.

your convenant starts here

My routine does not involve doing everything as a coach and as a dad, it involves doing what matters every single day. Balance ceases to be a challenge and is actually a way of life when fitness is able to sustain you rather than to challenge you.