FA40 #005: The Busy Parent’s Guide to Staying Fit (Without Losing Your Mind)

I get it—between work, kids, and everything else life throws at you, staying fit can feel impossible.

The good news?

You don’t need hours in the gym or a perfect diet to be in great shape.

Here’s how to stay fit as a busy parent (without sacrificing family time or your sanity):

#1: Keep Workouts Short & Effective

You don’t need an hour a day. 30-40 minutes, 3-4x per week is plenty. It’s actually more than enough to get in great shape. Focus on strength training (squats, deadlifts, rows, presses). Get in daily movement, even if it’s just a 10-minute walk. 

#2: Stop Overcomplicating Nutrition

You don’t need a perfect diet—just better daily choices. The biggest pillar is making sure we are prioritize protein (chicken, eggs, Greek yogurt, steak). Beyond that, stove to eat mostly whole, nutrient-dense foods but allow for balance and avoid the “all or nothing” mindset. Remember, one “bad” meal doesn’t ruin progress. 

#3: Plan & Prep Like a Pro

Busy schedules demand smart planning. Schedule workouts like any other appointment. Batch cook meals so healthy eating is effortless. Keep grab-and-go snacks (Greek yogurt, protein bars, mixed nuts). This simple tips will keep you on track even when your crazy busy.

#4: Sleep & Recovery Matter More Than You Think

Sleep isn’t just “nice to have.” It’s essential for fat loss and energy. It’s essentially to feeling great and making good decisions. Aim for 7+ hours (yes, even as a parent!). Also, stay hydrated & manage stress—your body will thank you.

#5: Give Yourself Some Grace

Life is busy, and some days won’t go as planned. That’s okay—it happens to all of us. The goal is progress, not perfection. Sticking to 80% consistency over months & years beats being perfect for 2 weeks.

Remember, fitness isn’t about sacrificing everything—it’s about making small, smart choices that fit your life.

Let’s keep making progress,

Coach Craig

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