Prioritize Health and Fitness: Top Priority for New Parents, Says Centr Trainer (Paraphrased)
When little Joshua moved into my life, it threw everything into chaos. Gone were the scheduled days, replaced by a hyperactive hurricane of diapers and sleep deprivation. Work took a backseat, socializing went on hiatus, and exercise and sleep became afterthoughts.
As the months passed, my partner and I adjusted to the whirlwind life of new parents. We returned to work, Joshua started playgroup, learned to walk, babble, and snooze peacefully through the night. But two years on, one thing remained stubbornly out of reach - my workout routine.
I used to exercise every single day, even managing a quick 15-minute sweatfest before dashing off to the shower. Fitness was always a priority, and I would preach its importance to anyone who would listen. Now, it's a constant struggle to squeeze a workout in. I'll set my alarm to the crack of dawn, only to sacrifice sleep and spend the rest of the day exhausted.
When I heard that Korey Rowe, a hotshot trainer on Chris Hemsworth's fitness app Centr, welcomed his first child around the same time, I knew I had to pick his brain. So, what do new parents need to do to reclaim their fitness?
"Don't focus on exercise," Rowe told Fit&Well. "As a new parent, your priority should be tailoring your routine to fit the chaos. What you eat, how you rest, and your overall wellbeing should come first."
According to Rowe, you need to "take care of the 23 hours" so you can exercise during the remaining 60 minutes. "You want to feel good and prioritize your health so that exercise becomes a natural extension," he concluded.
I must admit, I had my doubts. But Rowe's advice made me question my approach to fitness since Joshua arrived. I had been beating myself up for missing workouts and forcing myself to exercise even after restless nights, which likely compromised my energy and ability to be present for my son. So, I decided to reframe my mindset about exercise.
Since Rowe's pep talk, I've been making a conscious effort to focus on other aspects of my health to prepare for exercise. Here are four changes I've been making to improve my sleep, with the hope that I'll be better equipped to exercise when the opportunity arises:
- Setting a consistent wake and bedtime: Research shows that maintaining a consistent sleep schedule, even on weekends, can help regulate your internal clock. I've been attempting to go to bed by 11 pm and wake up at 6 am every day, which usually leaves me with a short window to exercise before Joshua wakes up.
- Following a 10-minute pre-bed stretching routine: Chat with a mobility expert revealed the importance of pre-bed stretches. I've swapped my post-workout stretching for a more manageable pre-bed mobility routine that I'm more likely to stick to.
- Taking a night-time sleep supplement: I've started sipping a nighttime hot chocolate formula filled with sleep-friendly ingredients like herbal extracts, amino acids, cherry powder, and ashwagandha root. The supplement might help me doze off faster, but the evening wind-down ritual is what I truly enjoy.
- Getting 20 minutes of natural daylight first thing: This simple tip, said to help regulate your internal clock, has been far more effective than a jolt of caffeine for waking me up in the morning. On weekdays, I get my dose of sunshine on my walk to work, and on weekends, it's an excuse to soak up some rays with Joshua during a stroll to the local coffee shop or park.
- Adopting Rowe's advice, I've been prioritizing my overall wellbeing over exercise, focusing on aspects like sleep, nutrition, and flexibility to better fit the chaos of parenting.
- To improve my sleep, I've been setting a consistent wake and bedtime, following a 10-minute pre-bed stretching routine, taking a night-time sleep supplement, and getting 20 minutes of natural daylight first thing in the morning.
- By making these changes, I hope to feel better prepared to exercise when the opportunity arises, as part of my commitment to wellness, fitness, and personal growth.
- I believe that a health-and-wellness approach to fitness is more sustainable for new parents, aligning with scientific research that recommends focusing on the "23 hours" outside of exercise for overall wellbeing.
- As I continue my journey as a parent, I will strive for flexibility in my exercise routine, understanding that education-and-self-development and parenting require adaptability and a balance of priorities.
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