I have previously written posts called Training with a baby and training with a new newborn. How long ago those days seem. Now its training with two kids under the age of four. If covid-19 had not happened, I think fitting exercise in would have been easier because my office has a studio and a gym nearby so lunchtime workouts were easy. In theory, they still should be but they’re not. Working from home during the pandemic I tend to eat quickly and get back to work, doubly so if its my turn to cook the lunch. I say lunch, I eat my dinner at 12 so its the main meal of the day.
Between work and kids my free time is squeezed into an evening time slot, between 7.30pm and 10pm. More often than not I’m up later than 10pm getting my life in order but 10pm is the goal so I can get my 8 hours in before the 6am wake up call. Eating up my 2 and half hours with an hour of exercise is a difficult choice to make. I find that when the work day is over, and the kids are in bed, I have an energy crash, “ah, the day is done”. So finding the motivation to exercise isn’t always easy. I’d prefer to relax and watch T.V
While I have some nice photos of me training during the day with my kids, which would look great in a fictitious insta life, the truth is 99% of my training is in the evening or late at night and its really hard. More often than not I’m dragging my tired body and unenthusiastic mind onto the exercise mate. I always feel great afterwards. Such is life, finding motivation is not easy, but you can do it and its always worth it. Stay positive. Here is my fake life where the kids love exercising with me:
When my second child was born in 2019 I took three months paternity leave. It was great to be able to lend a helping hand to my wife, spend time with the newborn, and to step away from the office. I went to various classes like baby massage and got to meet other Dads Moms. I’m not sure I met any other Dads who were on paternity leave, and most Moms were shocked by how much leave my employer offered, and the proportion of my salary they continued to pay. I’m lucky that I work for a large company that offers paternity leave far in excess of Government policy. Not all companies have the will and/or resources to do so. Paternity leave just doesn’t seem to be a thing in Ireland, and thats bad.
One reason I assume Dads don’t take leave or lobby the government for more generous leave is embarrassment. Dads work, they don’t coo over babies. And I admit, I felt a bit of this too. I only took three of the four months on offer, crumbling to the self-inflicted pressure of coming back to the office. I only know of one Dad in the company who has taken all four months. It’s one thing to offer paternity leave, quite another to change Dad culture.
Japan has one of the most generous paternity allowances in the world with 30.4 weeks of paid leave – yet only about 3% of new dads take it. According to a study by Kyushu University most Japanese Dads said they wanted to take their full paternity leave but didn’t feel that they could, because none of the other Dads did (I know how that feels). Those “other Dads” are also “most Dads” so they too actually want to take leave. Collectively, Dads are unwittingly propping up their work-comes-first culture.
In the UK, the Advisory Conciliation and Arbitration Service discovered that embarrassment was one of the biggest obstacles to taking paternity leave. A third of new Dads were worried that their manager wouldn’t be understanding and a fifth were convinced that it would affect their chances of promotion. Did taking paternity leave impact my career, actually yes, a bit, but you come out of it believing that theres something more fundamental to chase than just a good career.
I’m not sure I’d have been that productive even if I had been in work. The chaos created by a newborn baby doesn’t exactly lend itself to a successful working life. Those first few months I wandered around in a sleep-deprived state.
I have zero regrets about taking paternity leave. Hanging out with baby, helping/watching baby experience the world, its really exciting and great fun. It’s great for kids too because time spent with their parents in the early stages of their lives benefits their emotional development and can have a positive impact on their mental health.
Dad taking leave is also a huge benefit to Mom. Having taken leave, it seems bizarre that Dads role could be, “right, well good luck with the baby, I’m off to work” – no wonder some women suffer post natal depression. They’re being asked to handle a life changing event largely by themselves. Also, because I was a stay at home Dad for three months, I know its much harder being at home than it is in the office (and I had help). It meant that when I was back at work, I didn’t come home expecting to relax after a hard days work, because I know which one of us actually had the harder day, hint, not me.
We need to take our lead from the Nordic countries, no surprise there. Sweden is a world leader when it comes to shared parental leave. Their allowance is 480 days with 90 days reserved for each partner, and for the majority of that time they receive 80% of their income, paid centrally through the government. In Finland, Moms maternity pay is linked to Dads leave, if he doesn’t take paternity leave, the maternity pay decreases.
If you’re lucky enough that you can take paternity leave, then do. I came out better for it, as did my family. As a society we’re not where we need to be, but it’s getting better all the time.
Previously I posted a blog called, “training with a new born“. Prior to baby all my training had been moved into the home which I thought would be perfect for keeping fit with the new arrival, but I soon learned that I needed a dedicated place to train and had to join a gym for the first time in years. I also needed to have a more flexible time table, to have shorter workouts when required, to have a few lazy workouts after a poor nights sleep, and of course missed workouts are inevitable. All things considered it was actually easy to manage and the overall effect on my training was minor.
The demands of baby are always changing so where am I today? The end of maternity leave was a big change. Morning workouts have been replaced by creche drop-offs. Lunch time work outs have replaced the morning sessions and I occasionally run home rather than taking the bus, so there is still time for everything. Having a gym within walking distance of the office is still a must, although home workouts have become easier as baby can now entertain himself and as long as he’s within eye shot, he’s safe. Missed workouts still happen, and a flexible timetable is still key. On the plus side, sleepless nights are now much more rare so there are less low energy workouts. Constantly changing, always adapting, and still living the dream.
Having a new born in your life makes it harder to fit in exercise. Along with the usual demands in your life, a 9 to 5 job, cleaning, cooking, shopping, eating, you now have the all-hours demands of a baby taking up all your energy. Time is definitely more scarce, but you might also have a new-found desire to stay healthy and active to set a good example for your child, and to keep up with them. Here are some tips:
Find a place to train
When I gave up free-weights I also cancelled my gym membership and moved all my training to the home. I thought this would mean that baby would cause minimum disruption. That was not the case. If I’m at home I’m either with baby or catching up on house chores. I’ve joined a gym near my office to fit in training before work or during lunch. Find somewhere to train thats within walking distance of work, or your home, you can’t waste time commuting.
Have a flexible workout schedule
Bad weather or a traffic incident and the morning bus will crawl into town at a snails pace, add to that a busy day in the office and a fussy baby when you get home and suddenly the pre-work workout you had planned has drifted from 8am to 1pm to 9pm. You’ve got to go along with this and seize your training opportunities whatever the time.
Late nights and broken sleep can mean the you only get a few hours sleep and the next days workout will suffer as a result. Its okay to just go through the motions sometimes, not every workout has to be 100%.
Be prepared to miss some days
I used to say, “don’t let one bad day become two bad days”, now its “don’t let two bad days days become three”. Some workout days will be missed and you won’t catch up, just make sure to get back to it asap.
Bodyweight training is a major advantage with a new born. Operating a flexible schedule won’t be as easy if you need big pieces of equipment like bench presses and squat racks that are only at the gym. Having some equipment-less (or close to it) exercises like wall-walks or parallettes will be beneficial for that 11pm session.
Its all great
Baby changes so quickly that if you hit on a routine that works one week, it can easily become obsolete the next. These challenges are real and baby will get in the way of your training goals. Baby will have a negative impact on your training, but rest assured its absolutely, completely, without a doubt worth it. Being a Dad is the best.