After 2 months off, it’s my first week back training.
5am. Water. Coffee. Banana. Then I get moving.
My body felt stiff. My neck was tight from carrying the baby around and constantly looking down at him.
I’m unable to get to the gym so that means I’m doing everything from home.
Three of the same, short, full-body strength sessions.
Two kettlebells. Some bands. 15–20 minutes.
Two days on the bike with some isometrics.
Sunday abs with wifey.
My strength sessions? Super simple:
Stretching first. Never miss this.
Pushups x failure
Squats x 50 reps
Rows x 20 reps
Reverse lunges x 25 reps
Arms x 10 reps
Halos x 10 reps each direction
KB drag-throughs x 10 reps each side
KB hollow body hold x 30 seconds
Three rounds and I’m done.
And here’s the part I’m starting to appreciate.
The workout doesn’t always go to plan.
The baby might wake up halfway through.
I might have to stop and come back to it.
Some days I feel great. Other days I feel like I’ve been hit by a bus.
It doesn’t matter.
Because I’m not trying to train like I don’t have a baby.
I’m trying to train in a way that works because I have one.
That’s the shift.
I used to think consistency meant sticking to the plan no matter what.
Now, consistency means keeping the goal while being flexible with the plan.
Some days that’s a full session.
Some days it’s 15 minutes.
Some days it’s two rounds before Dad duty calls.
It all counts. Just show up and start something.
And honestly, there’s something pretty cool about having my son next to me while I train.
He’s a minimal interruption to the workout… so I get creative at times.
But…. he’s part of the reason I’m doing it.
This week’s Rep:
Stop asking, “What’s the perfect workout I can do?”
Ask, “What’s the workout I can actually fit into my life today?”
Then go do that!
Until the next one dads,
John Guevara