[et_pb_section fb_built=”1″ _builder_version=”3.22″ fb_built=”1″ bb_built=”1″ _i=”0″ _address=”0″][et_pb_row _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” _i=”0″ _address=”0.0″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” _i=”0″ _address=”0.0.0″ custom_padding__hover=”|||”][et_pb_text _builder_version=”3.28″ _i=”0″ _address=”0.0.0.0″]<\/p>\n
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Emigration is very exciting. <\/strong><\/p>\n <\/p>\n But when I arrived in Brazil a few months ago, I was not only confronted with a new environment, a foreign language and a completely new culture, but also a newborn baby!<\/strong><\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/gymperformance.ch\/wp-content\/uploads\/2019\/01\/IMG-20181227-WA0004.jpg” alt=”Fit Dad Martin Bl\u00e4ttler” title_text=”Fit Dad Martin Bl\u00e4ttler” align=”center” align_tablet=”center” align_last_edited=”on|desktop” _builder_version=”3.28″ max_width=”45%” max_width_last_edited=”on|phone” module_alignment=”center” _i=”1″ _address=”0.0.0.1″][\/et_pb_image][et_pb_text _builder_version=”3.28″ _i=”2″ _address=”0.0.0.2″]<\/p>\n <\/p>\n A lot has changed since the birth of Lara. My original daily routine has been completely overthrown and my habits have changed.<\/p>\n <\/p>\n The new phase of life as a young father certainly comes with some new challenges.<\/p>\n <\/p>\n My fitness and gym performance lifestyle suffered a little when I adapted to my new lifestyle.<\/p>\n <\/p>\n Yet, I refused to accept a “Dad Bod”!<\/p>\n <\/p>\n A new family member is no reason to get lazy, after all.<\/strong><\/p>\n <\/p>\n In this article I would like to share my experiences as a young father to show you how I maintain my fitness despite work and family.<\/p>\n <\/p>\n “Dad Bod” is out – “Fit Dad” is the name of the game!<\/strong><\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/gymperformance.ch\/wp-content\/uploads\/2019\/01\/Fit-Dad-mit-Fit-Maus.jpg” alt=”Fit Dad” title_text=”Fit Dad” align=”center” align_tablet=”center” align_last_edited=”on|desktop” _builder_version=”3.28″ max_width=”45%” max_width_last_edited=”on|desktop” module_alignment=”center” _i=”3″ _address=”0.0.0.3″][\/et_pb_image][et_pb_text _builder_version=”3.28″ _i=”4″ _address=”0.0.0.4″]<\/p>\n <\/p>\n <\/p>\n Do you want to meet a colleague at a certain time in the gym?<\/p>\n <\/p>\n Eat dinner as planned at 8.00 p.m.?<\/p>\n <\/p>\n Start the weekend with a slack jog in the park?<\/p>\n <\/p>\n Anything that used to be possible without any problems and things that were even part of your daily routine are suddenly not so easy anymore.<\/p>\n <\/p>\n My only a few months old princess Lara is now determining my schedule.<\/p>\n <\/p>\n Whether in the morning, at noon or in the middle of the night – Lara’s needs always have priority.<\/p>\n <\/p>\n Only when my baby fell asleep and is fed and has received enough attention, it’s daddy’s turn to make some plans.<\/p>\n <\/p>\n As a father, you are limited in the things you can do<\/strong>, and at what time you can do them.<\/p>\n <\/p>\n And this is something that I personally have to struggle with.<\/p>\n <\/p>\n It will probably still take a while until I get used to the new circumstances.<\/p>\n <\/p>\n But sooner or later I’ll have to come to terms with it.<\/p>\n <\/p>\n And to be honest, this is not as bad as it sounds.<\/p>\n <\/p>\n Instead of working out with my gym buddy, I’ll just work out by myself – or with whoever I happen to meet at the gym.<\/p>\n <\/p>\n Instead of a jogging session in the park on a Saturday morning, I\u2019ll do a cardio session during Lara’s afternoon nap.<\/p>\n <\/p>\n Instead of eating at exactly 8.00 pm, it now varies between 7.00 pm and 11.30pm – sem problemas!<\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/gymperformance.ch\/wp-content\/uploads\/2018\/12\/Fit-Dad-mit-Lara-Maus.jpg” alt=”Fit Dad and Baby Daughter” title_text=”Fit Dad and Baby Daughter” align=”center” align_tablet=”center” align_last_edited=”on|desktop” _builder_version=”3.28″ max_width=”70%” max_width_phone=”100%” max_width_last_edited=”on|phone” module_alignment=”center” _i=”5″ _address=”0.0.0.5″][\/et_pb_image][et_pb_text _builder_version=”3.28″ _i=”6″ _address=”0.0.0.6″]<\/p>\n <\/p>\n <\/p>\n Every family man knows the consequences of sleep deprivation.<\/p>\n <\/p>\n A newborn baby requires attention and time.<\/p>\n <\/p>\n Lots of it!<\/p>\n <\/p>\n To get up for your little one in the middle of the night is one thing.<\/p>\n <\/p>\n In fact, even nights without any sleep are not uncommon.<\/p>\n <\/p>\n At least during the first few weeks after birth.<\/p>\n <\/p>\n Sleep deprivation has a marked effect on your performance.<\/p>\n <\/p>\n Not only at work, but also in the gym.<\/p>\n <\/p>\n Caffeine, such as a calorie-free energy drink or a pre-workout booster usually helps against fatigue.<\/p>\n <\/p>\n But an energetic workout after two consecutive nights without sleep?<\/p>\n <\/p>\n Even three espressos won’t help you there!<\/p>\n <\/p>\n The fact that sleep has an effect on my Gym Performance<\/a> is nothing new to me, of course.<\/p>\n <\/p>\n But the way a sleep deprivation affects my mood and energy levels has been one of my biggest learning experiences of the last few months.<\/p>\n <\/p>\n My tip? Skip your workout and treat yourself to a good rest! In my opinion, an intensive workout every other day is more effective than daily gym sessions with no energy.<\/p>\n <\/p>\n By now, my girlfriend and I agreed on a bed in a separate room – the ultimate luxury solution!<\/p>\n <\/p>\n Many thanks to my girlfriend at this point.<\/p>\n <\/p>\n And even if she will not read this article due to the language barrier: I appreciate your understanding.<\/p>\n <\/p>\n <\/p>\n <\/p>\n I\u2019m sure that everyone has been asked before whether they would like to have children in the future.<\/p>\n <\/p>\n Just two years ago my answer was, \u201cI work full-time, I work out daily, I coach gym performance clients and I want to enjoy some free time – how am I supposed to manage all this with a child?\u201d<\/p>\n <\/p>\n Today, this hypothetical situation is my new reality.<\/p>\n <\/p>\n I still have my job. I still run my online coaching service. I can also be found regularly in the gym.<\/p>\n <\/p>\n There is even some time for Netflix & Chill almost every day!<\/p>\n <\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/gymperformance.ch\/wp-content\/uploads\/2018\/12\/FIT-DAD-Netflix-And-Chill.jpg” alt=”Fit Dad – Netflix And Chill” title_text=”Fit Dad – Netflix And Chill” align=”center” align_tablet=”center” align_last_edited=”on|desktop” _builder_version=”3.28″ max_width=”70%” max_width_last_edited=”on|phone” module_alignment=”center” _i=”7″ _address=”0.0.0.7″][\/et_pb_image][et_pb_text _builder_version=”3.28″ _i=”8″ _address=”0.0.0.8″]<\/p>\n <\/p>\n Admittedly, it is anything but easy to find a good balance.<\/strong> Certain areas have suffered, at least temporarily, such as the promotion of my side hustles \u201cGym Performance\u201d.<\/p>\n <\/p>\n A baby requires time and patience. Spending several hours a day in the gym (and producing content) is something I don\u2019t want to do since that would mean an even greater load on Lara\u2019s mother.<\/p>\n <\/p>\n This makes it all the more important to use any time available effectively.<\/strong><\/p>\n <\/p>\n I personally like to increase the intensity of my workout with drop-sets, super-sets and circuits. This allows me to keep the training sessions short and still get the maximum out of them.<\/p>\n <\/p>\n If a visit to the gym is not possible due to lack of time, you can do bodyweight workouts anywhere and at any time, without any equipment or machines.<\/p>\n <\/p>\n An example is the Full Body Crossfit Workout<\/a>. Perfect for a Fit Dad!<\/p>\n <\/p>\nA Fit Dad needs to be flexible<\/strong><\/h2>\n
Fight Your Lack of Sleep With Caffeine<\/strong><\/h2>\n
Maximum Intensity in Minimum Time<\/strong><\/h2>\n