[spazzyfry123]

Admittedly my motivation needs a kick, but time is a rare luxury. I've got about a three hour round-trip commute when I head into the office waking up at 5:30 for enough time for a shower to hit the road to then get home around 18:30-19:00. With two toddlers, it's time for bed before I know it to hit the rinse/repeat button.

Curious, what's everyone's schedule look like to get some exercise in? I used to ride 20-30 miles a day on the bike about 6 days a week, and it was great. But since family mode has kicked in, that window is gone unless I only want to see the kiddos on the weekend. I've got to get back into something. At current, my exercise consists of working out on the property on the weekends which at least gets me something (felling trees, splitting firewood, creating trails, building buildings, etc.), but I need to be more regimented. My cardio is in complete dumps and probably about 20lbs over where I should. It's time to make time!

[dkmesa]

I lift weights 4-5 times a week for 45-60 minutes, usually during lunch at my home gym 10 minutes from my office. No way I'd have a 3 hour commute, but if I did I certainly wouldn't be working out on the days I commute.

[c1pher]

I would look for another job. Problem solved.

[RickFLM4]

I walk 30-45 minutes a day 4-5 times a week first thing in the morning. If I don’t do it first thing in the morning, it’s not happening.

I have a home gym with weights and a glider, which is a type of elliptical I suppose. I find it difficult to get into a regular routine with the weights after not doing it for so many years, although I have been trying to start up again during the ridiculously hot summer months. I hate using the glider (which was a piece of equipment my wife chose) and would like to replace it with a treadmill that I will use.

[M_Six]

Originally Posted by spazzyfry123

Admittedly my motivation needs a kick, but time is a rare luxury. I've got about a three hour round-trip commute when I head into the office waking up at 5:30 for enough time for a shower to hit the road to then get home around 18:30-19:00. With two toddlers, it's time for bed before I know it to hit the rinse/repeat button.

Curious, what's everyone's schedule look like to get some exercise in? I used to ride 20-30 miles a day on the bike about 6 days a week, and it was great. But since family mode has kicked in, that window is gone unless I only want to see the kiddos on the weekend. I've got to get back into something. At current, my exercise consists of working out on the property on the weekends which at least gets me something (felling trees, splitting firewood, creating trails, building buildings, etc.), but I need to be more regimented. My cardio is in complete dumps and probably about 20lbs over where I should. It's time to make time!

I used to have an hour commute each way and it sucked up way too much time. But I did it for 12 years. Then I got a job closer to home that paid less, but freed up 2 hours a day and saved a shit ton in gas and maintenance. Best move I could have made. Gave me time to take up cycling. *But* I don't have kids, so I'm in no position to offer advice.

[JeffinOregon]

Buy an exercise bike like the Schwinn IC4, a bumbbell set, and an incline bench. In the morning, instead of eating breakfast, ride for 30 minutes and lift for 30 minutes. Drink a protein shake in the car.

[spazzyfry123]

A clarifying point that it’s about 1.5 hour each way, not 3 hours each way! Quick bit on the job in that this is actually a relatively recent change and significant boost in work life balance. Last job was all home based aside from needing to meet with customers which was in a blue moon, but easily 70+ hour weeks and always “on.” Now when I’m home, I’m home and not still sucked into work. I don’t even know where my work phone is as I type this (HUGE shift from my prior life). I’ll gladly take the commute (which is due to where I live - which we won’t give up). Not finding jobs like this up here in the hills. It’s hybrid, and I’m generally 60% office/40% home aside from global travel about once a quarter.

Thanks for the responses! Just curious how others build out their schedule to accommodate for their health. I’ve generally got early AM virtual meetings the days I work from home to accommodate for time zones which pulls me straight into work mode. May need a mind shift to take care of those, pause for health, then jump back in.

[Mason Hatcher]

My workout time is non-negotiable. I schedule it on my calendar.

Monday- Lifting- Back- biceps- delts/ intervals on treadmill
Tuesday- Lifting- legs pull. Yoga or sauna
Wednesday, a group fitness class, HIIT/ MetCon
Thursday- Lifting- chest, TRI and delts/ intervals running
Friday- Lifting- leg day push- Yoga or sauna
Saturday - long outdoor zone 2 run or a class
Sunday- With a friend, either bike ride and HIIT class, or a bike/run.

I am doing a Hyrox in November, so Sundays will switch to a Hyrox specific workout starting in September

I’ll usually pick a day to rest/recover, depending on how the workouts have been going.

[chassis]

spazzyfry123 Young kids phase, which you are in, is a challenge. Surrender to win. Supporting your family is #1 priority now. Focus on diet/nutrition (calorie balance) and exercise when you can.

They will be out the house sooner than you realize, at which time you can return to a more rigorous fitness routine, if that is what you want.

[jjFender]

This is more advice I've been trying to give myself but might be applicable to your situation. I find the hardest part is letting go of the need to exercise for a long time to feel accomplished. This is what I'm struggling with. If I can't find time to get in a 1.5h workout, I just don't. Ultimately, that's a worse outcome. Would have been better to exercise for even 15-20 mins than nothing at all. So maybe target short/intense workouts like high intensity sprint intervals around the neighborhood block. Try big compound lifts that don't take much time but feel satisfying, like squats. Maybe even create opportunities around the house for casual but frequent exercises. Leave a couple dumbbells in strategic locations, do a few reps of something every time you pass by them. Get a pull up bar and do a couple pull ups every time you walk through that door. They won't feel like full-on workouts but I think they should add up. Good luck!

[RickFLM4]

Originally Posted by jjFender

This is more advice I've been trying to give myself but might be applicable to your situation. I find the hardest part is letting go of the need to exercise for a long time to feel accomplished. This is what I'm struggling with. If I can't find time to get in a 1.5h workout, I just don't. Ultimately, that's a worse outcome. Would have been better to exercise for even 15-20 mins than nothing at all. So maybe target short/intense workouts like high intensity sprint intervals around the neighborhood block. Try big compound lifts that don't take much time but feel satisfying, like squats. Maybe even create opportunities around the house for casual but frequent exercises. Leave a couple dumbbells in strategic locations, do a few reps of something every time you pass by them. Get a pull up bar and do a couple pull ups every time you walk through that door. They won't feel like full-on workouts but I think they should add up. Good luck!

This is why I like walking - it's simple and can be done anywhere with no preparations. 30-45 minutes 4-5 times/week + a few shorter walks taking the dogs out several times every day have been working for me. Combined with some significant changes to diet (mostly focused on reducing added sugars), walking has led to 15 lb weight loss and better blood tests (in some cases much better) across the board over 6 mos. Something is definitely better than nothing.

[erickonphoenix]

2 hour day commute for me so I feel your pain. However, flex work has helped take the pain out of it.

I'll be 60 in August and have stayed in great shape doing mostly circuit training and avoiding reps. i always felt reps are more a body building thing than a fitness instrument. I'll generally just keep moving around a series of machines with out resting, so I'm getting weight and cardio work in at the same time. That'll typically be just a 30 minute workout, but you'll feel you did something.

I try and do something every day
Monday: Machine circuits
Tuesday: Rowing machine
Wednesday: Free weight circuits
Thursday: Elyptical
Friday: Floor exercises
Saturday: Outdoor bike ride
Sunday: Yoga and stretching

Every six weeks I'll take a week off to heal up any strains or injuries I might be developing.

Also, watch the diet. I follow the 3210 diet. 3 parts veggies, 2 parts protein, 1 part carbs, 0 sugar.

[spazzyfry123]

Diet has been doing better. Wife does a fantastic job keeping an eye on ingredients and we may go out to eat once a month. She cooks some great stuff, and all three meals 99% of the time are from home if not using things from the property (eggs, veggies, etc). Nothing really processed at all with short ingredient lists. Been great.

Biggest impact I've seen is reduction in alcohol, however. Not that I was drinking a ton, but I'd find myself drinking two or three beers after a long day doing things around the house pretty consistently. Reward for the hard work? I dunno. But effectively not drinking at all except for social get togethers did a lot more than I expected for weight.

Originally Posted by chassis

spazzyfry123 Young kids phase, which you are in, is a challenge. Surrender to win. Supporting your family is #1 priority now. Focus on diet/nutrition (calorie balance) and exercise when you can.

They will be out the house sooner than you realize, at which time you can return to a more rigorous fitness routine, if that is what you want.

It's crazy how quick they grow. One will be 5 in a few months and the other will be 3 at the end of the year + one on the way (!). You're right, though. It's the absolute priority - part of being a parent is I get put in the back seat.

[xander_g]

In the gym everyday.

Lifting weights about 4 times a week, cardio everyday.

Approximately 30min stretch, lift for about an 1/1.5hrs depending on how busy the gym is, the finish with about 30min cardio.

Lately primarily focus on legs, mobility and stability.

[UncleWede]

Hence the term: Dad Bod

You have potentials for weight training just wandering around your house when you get home. And the kids will LOVE you lifting them up, or having them "ride the pony" while you do push-ups. Get them started NOW walking the property, develop that life-long love of exercise. Mom can walk with you/the kids too!

I understand the early starts, I wake at 5:00 to go to work every day. Finding 45-60 minutes after dinner to go to the gym happens about 3x week realistically.

WHEN the kids get into sports, don't just sit at practice and watch them get exercise. I used to run laps and do body-weight exercises if I wasn't the coach. I did all the calisthenics with the kids when I was the coach.

[spazzyfry123]

Originally Posted by UncleWede

Hence the term: Dad Bod

You have potentials for weight training just wandering around your house when you get home. And the kids will LOVE you lifting them up, or having them "ride the pony" while you do push-ups. Get them started NOW walking the property, develop that life-long love of exercise. Mom can walk with you/the kids too!

I understand the early starts, I wake at 5:00 to go to work every day. Finding 45-60 minutes after dinner to go to the gym happens about 3x week realistically.

WHEN the kids get into sports, don't just sit at practice and watch them get exercise. I used to run laps and do body-weight exercises if I wasn't the coach. I did all the calisthenics with the kids when I was the coach.

Ha! Dad Bod is definitely right. Post creating this thread, I was (coincidentally, not as-a-result-of-thread) sent a picture of a recent motoring event I was at from a fellow BimmerPost member of me having a blast talking with the event coordinator alongside a buddy of mine. Great picture - really captured the candid enjoyment of seeing friends and making new in an environment I'll never grow tired of. But it wasn't the smile, it wasn't the cars that I noticed first. It was the "whoa, check out my dad bod!"

Great advice! We certainly get the kiddos out on the property all the time. They're still young, so I don't bring them out for a chunk of what I do as it's generally quite dangerous and they're just not there yet to understand that - very soon, though. But they are CEO (Chief Egg Outfitter) for egg collection and chicken maintenance, Gardening Specialists, and general exploration advocates that keeps us outside as often as we can (except for recently as we apparently live at the Lake of Fire with this heat).

My oldest is in soccer and doing quite well. Good input to get involved. I'm a bit more passive in her soccer as I want her to figure things out on her own and understand the importance of the coach. Could be fun for us both for me to get out there and start skipping along with her...

[UncleWede]

Originally Posted by spazzyfry123

My oldest is in soccer and doing quite well.

My parents got me in soccer early, maybe around 7. I'll be 58 in a few months and still play in a league

If you aren't ready to be a coach, run around the edges of the park where they practice with periodic stops for push-ups/lunges/squats/sit-ups. As coach I always wanted a parent to be at the field, but I was perfectly fine to have them play with their phone or just WATCH. Don't go yelling anything other than "good job" once you turn them over to me. I even had to yell at my dad one time because he wanted to coach my son from the sidelines.

[RPM33]

Originally Posted by spazzyfry123

Admittedly my motivation needs a kick, but time is a rare luxury. I've got about a three hour round-trip commute when I head into the office waking up at 5:30 for enough time for a shower to hit the road to then get home around 18:30-19:00. With two toddlers, it's time for bed before I know it to hit the rinse/repeat button.

Curious, what's everyone's schedule look like to get some exercise in? I used to ride 20-30 miles a day on the bike about 6 days a week, and it was great. But since family mode has kicked in, that window is gone unless I only want to see the kiddos on the weekend. I've got to get back into something. At current, my exercise consists of working out on the property on the weekends which at least gets me something (felling trees, splitting firewood, creating trails, building buildings, etc.), but I need to be more regimented. My cardio is in complete dumps and probably about 20lbs over where I should. It's time to make time!

Cut back on your calories if you are not able to exercise.

[Mason Hatcher]

Originally Posted by erickonphoenix

2 hour day commute for me so I feel your pain. However, flex work has helped take the pain out of it.

I'll be 60 in August and have stayed in great shape doing mostly circuit training and avoiding reps. i always felt reps are more a body building thing than a fitness instrument. I'll generally just keep moving around a series of machines with out resting, so I'm getting weight and cardio work in at the same time. That'll typically be just a 30 minute workout, but you'll feel you did something.

I try and do something every day
Monday: Machine circuits
Tuesday: Rowing machine
Wednesday: Free weight circuits
Thursday: Elyptical
Friday: Floor exercises
Saturday: Outdoor bike ride
Sunday: Yoga and stretching

Every six weeks I'll take a week off to heal up any strains or injuries I might be developing.

Also, watch the diet. I follow the 3210 diet. 3 parts veggies, 2 parts protein, 1 part carbs, 0 sugar.

Circuits are great. I love them. However, "reps" no not just equal body building. And veggies are carbs

[CBO]

I have a newborn and a 5 year old, along with an hour commute to work and about 1.5 going home. So similar situation I guess.

I have always prioritized working out, but wouldn't put it above my family. So with that said here's my go-to:

My work has a built in gym, my start time is 0600. I wake up at 0300 every work day and make it in the gym by 0420 (0430 if I'm lazy). I run 5 miles on a treadmill at a 7 minute pace (35 minutes) then lift for about 45 minutes or until I'm getting close to 0600. Then quick shower and off to work.

On my off days I wake up at 0600, start my run at 0700 after a pre workout meal and make it back home to my garage gym by 745. Then lift until about 0845 when everyone is up and wanting breakfast.

It's always going to take a sacrifice, you just need to decide where that sacrifice is coming from. I chose sleep, which admittedly isn't the healthiest option, but I refuse to take it from anywhere else.

If you're in a real time crunch, just remember HIIT training is an excellent workout that takes minimal time. There's always body weight stuff you can do at home with the kids too. Make a game out of it and start them out young.

I also wouldn't ever recommend running / lifting every single day. It worked/works for me and my goals. But I've been a weight lifter since high-school and am in my mid 30s now. So my body is used to it.

Hope this helps.

[Needsdecaf]

I would look into getting a Tonal. I got one about 2 years ago and it's a game changer.

It's not cheap. And requires a monthly subscription of $60. But all four of us (I have two teenagers) are able to use it so that's $15 / each vs. a gym membership.

The plus side is that although it's not quite the same functionality as the gym, you can absolutely maintain and build muscle mass on this machine. And it's in your house, and doesn't require a ton of space. There are a crap ton of workouts, from yoga to pilates to functional strength to HITT to hypertrophy and everything in between. Workouts include moves on and off the machine. Trust me, you can get in a quality workout.

You can filter workouts by time and they have multiple series of workouts under 20 minutes.

Given that it's in your house and you can whip out a workout in 20 minutes, it's a good solution for your situation. The machine will schedule your workouts, track your progress, etc.

Again, it's not perfect. It's expensive and if you have time, you can easily do all of this yourself at a gym. I'm not saying it's a miracle. However if you are super pressed for time, it's a real workout that's literally in your house, and it doesn't consume a ton of space.

https://tonal.com/