How I stay fit as a Toddler Dad, Husband to a Heavily Pregnant Wife, 9-5 Worker and PT Business Owner
How I Stay Fit as a Toddler Dad, Husband to a Heavily Pregnant Wife, 9–5 Worker, and PT Business Owner
Let’s be honest – staying fit isn’t hard when life is simple. It gets challenging when you’re chasing a toddler, supporting a pregnant partner, working a full-time job, and building a business on the side all without any outside support. It’s easily the first thing that falls by the wayside but easily the most important thing to keep you sane during this time.
I manage to stay in shape by chasing consistency over perfection, stacking small habits in the day to keep me aligned with my goals.
1. Plan in my Training Days
Gone are the days of the two-hour gym sessions. I now train a three-day split ‘push, pull and legs’ each session one hour. I’ve agreed set days in the week with my wife where I fit these sessions in which doesn’t impact family time or my responsibilities at work and home.
2. Early Mornings Win
The only real time I have to myself in the day is before my wife and daughter wake up. I set the alarm for 5am which (usually) gives me one hour to myself where I can enjoy a coffee, meditate and plan my intentions for the day. This hour allows me to prepare for the day ahead instead of reacting to the day ahead.
3. I Involve My Toddler
Sometimes I can’t make it to the gym to train. Luckily I have a full range of gym equipment at home so if I need to I train in my living room while my daughter is playing and/or interrupting me, I can. She might be jumping on my back while I’m doing push-ups or insist I dance with her to bhangra music instead of squatting; that counts as cardio though, right? I don’t see it as my workout being interrupted but more bonding with my daughter and normalising exercise.
4. I Plan My Week Like a Business
If I didn’t schedule workouts, they wouldn’t happen. I treat training like a meeting I can’t cancel. My wife and I have agreed set times in the week where I train and if I miss them – it’s only me to blame. Sunday planning is key: workouts blocked in, meals roughly planned, work priorities clear.
5. I Keep Nutrition Simple
No complicated diets. Just:
High-protein meals
Plenty of fruit and veg
Water always nearby
Treats in moderation (a man’s got to live).
6. I Accept “Good Enough”
Some weeks are strong. Some are survival mode. Consistency over months matters far more than intensity for a few days. I’m realistic with what I can achieve week-to-week and have ditched the ‘all-or-nothing’ mentality.
If you’re a parent, partner, employee, and business owner trying to stay fit, I see you. You don’t need more time. You need systems, intention, and grace.
Fitness isn’t something I fit around my life anymore; it’s what allows me to live my life fully.
And if I can do it - so can you.