Four months ago I was wrecked.
Tired all the time. Eating rubbish. Drinking more than I should.
Dragging myself to the gym but not really doing anything.
Honestly, people on death row had more motivation than me.
I wasn’t in terrible shape, but I knew I was slipping.
And with kids in the mix? Finding the energy felt impossible.
Losing Yourself After Kids
If you’re a parent, you’ll know this one.
Life gets chaotic. Work, family, kids’ routines… you end up last on the list.
Before you know it, your health is sliding.
That was me. Stressed, unfit, unmotivated.
I wanted to change but the idea of some big “transformation” felt too much.
So I zoomed right in.
What’s the tiniest step I can take?
The Domino Move
For me, it was just messaging my mate who’s a PT.
Nothing fancy. Just asking for help.
Truth is, I was reluctant. I thought I knew it all already and didn’t need a trainer.
Turns out I didn’t know half as much as I thought.
I’ve learned loads and it’s made the whole process way easier.
That one small step tipped everything over.
Making It Hard To Fail
My motivation still isn’t sky high.
So I set things up so it’s harder to skip than to turn up.
Now I train four times a week, all weights:
- 2 PT sessions: Monday evening after my wife gets home and Thursday morning before anyone’s awake.
- 2 solo lunchtime sessions: my gym is five minutes from work.
The PT sessions keep it fresh. He mixes it up so I don’t get bored, and I push way harder than I would on my own.
The lunchtime ones are wedged into my workday so I can’t really dodge them.
I also squeeze in 2 runs a week, just 25–30 minutes round the block. Quick, simple, doesn’t eat into family time.
I’ve basically removed the wiggle room. Gym’s close, sessions are in the diary, and I’ve got a plan to follow. Even when I can’t be bothered, the setup pulls me through.
Food (Without Driving My Wife Mad)
I used to track every calorie. Learned a lot, but it made me eat rubbish just because it “fit.” Felt terrible.
Now I keep it simple:
- Mostly single-ingredient foods
- Smaller portions
- Accept a bit of hunger when cutting (not fun, but it works)
Dinner is just normal family meals. I just keep an eye on my plate.
Weekends are trickier, but I try not to wreck the whole week in two days.
No apps, no special meals. Just simple rules that work even when I’m tired or can’t be bothered.
The Goal
I’m not aiming for shredded abs and 8% body fat. Doesn’t suit my life.
I just want the sweet spot, around 12–14%.
Lean enough to feel good, but still have energy for the kids, my wife, and, well, life.
For Any Parents Reading This
If you’ve let things slide since having kids, I get it.
It’s easy to lose yourself.
The way back doesn’t have to be a huge transformation.
It starts with one small step. Texting a mate. Booking a PT. Asking for help.
Then stack the deck in your favour.
Put sessions in your diary. Pick a gym near work. Keep it simple.
Make it so you almost can’t fail.
Four months ago I was lost.
Now I’m fitter, stronger, and actually enjoying it.
If I can turn it around, you can too.