Forming Healthy Habits

[Valaspuku]

I'm just a guy looking to form some healthy habits before I have my first child (in 4 months time). I'm quite a busy person, and don't expect that to change with the arrival of a baby, but building some healthy habits now will make it much easier to continue them into fatherhood.

The main thing I want to do is become consistent and create a solid habit of doing some cardio, mobility and strength work a few times a week each. As you'll see I don't mean anything major by this at the moment; a morning walk, 10 mins of yoga and 5-10 sets a rep or two from failure of a strength movement is a good day.

I know what I'm doing is not optimal, but it is great for me as it's something I can stick to without much excuse. I'm hoping as I get further down the line the walks might become runs/cycles, the 5-10 sets of one exercise might become a few exercises, and the yoga sessions might become more advanced/longer.

[Valaspuku]

Tue 24 Nov 20
Morning walk on the beach
10 mins of yoga
10 sets of push ups

My sets of push ups hover around 8-12 reps depending on variation, if I pause, have short rests between sets etc. I want to get my reps up to 20+ per set so I can easily get 100 reps in 5 sets.

[Wilhelm]

Welcome, @Valaspuku

Developing the habit of "working out" is one of the most important parts of the equation, regardless of current goals.
There are several dads here, and somewhere, threads in the training forum about training and being a new dad.

I'd say do all you can in the months before the baby arrives, to approach 100% compliance with whatever schedule you set now.
Try and set as specific a schedule as you can.
I see you are busy, but even if you have to "reschedule", i think having a set time really helps in developing a habit.
Just showing up is the most important "exercise."

I'm sure it will get disrupted after these months, but i think you will be able to adapt, and that momentum and habit you build now will help you do so.

Good training to you, and congratulations on the coming addition to your family.

[Valaspuku]

Thanks for the warm welcome @Wilhelm. I'll be sure to check out some of those older topics for sure, I have read over quite a bit (while lurking). Thanks for the tips and congrats also, I'm hoping that you're right and building these habits now make it easier to continue next year!

Wed 25 Nov 20
Morning walk on the beach
10 mins of yoga
10 sets of db curls, 5 sets of band face pulls

Thu 26 Nov 20
Morning walk on the beach
10 mins of yoga
5 sets of push ups, 5 sets of db press

[Valaspuku]

Fri 27 Nov 20
Morning walk on the beach
10 mins of yoga
10 sets of db curls, 5 sets of band face pulls

Next week I plan to start adding cycling/running in there in place of a couple of the morning walks.

[Valaspuku]

Mon 30 Nov 20
Morning ~5k beach run
10 mins of yoga
10 sets of push ups, 5 sets of db press

Enjoying doing my workout throughout the work day in a sort of circuit style but with >2 min rests between each set. Today for example I did a set of push ups, rest, set of push ups, rest, set of db press, rest, repeat.

[Valaspuku]

Tue 01 Dec 20
Morning Walk
10 mins of yoga
10 sets of curls, 4 sets of band pull aparts

Wed 02 Dec 20
Morning ~3k beach run
15 mins of yoga
5 sets of push ups, 5 sets of db press, 5 sets of ab wheel

That's two morning runs this week so far, albeit short ones. It's all feeling more manageable, but I think I could do with getting out of bed right away instead of playing on my phone for 30 mins before getting up. Should just get straight up and out and do stuff like that when I'm back.

[Valaspuku]

Thu 03 Dec 20
Morning walk
10 mins of yoga
10 sets of db curls, 5 sets of band pull aparts

Started raining heavy and meant to continue until next week so I’m going to eventually set up my indoor bike trainer in the garage as another option for cardio.

[Valaspuku]

Fri 04 Dec 20
Morning walk on beach
15 mins of yoga
5 sets of push ups, 5 sets of db press
2 scoop protein shake


I don’t eat a lot of meat, which is making me think I don’t get much protein from my diet. So another thing I think I might start tracking is if I have a protein shake on the days I don’t have any protein heavy meals.

[Valaspuku]

Mon 07 Dec 20
Morning run ~7km
15 mins of yoga
10 sets of curls, 5 sets of pull aparts, 5 sets of ab wheel
2 scoop protein shake

[Valaspuku]

Tue 08 Dec 20
Morning walk on beach
15 mins of yoga
10 sets of push ups, 5 sets of db press, 5 sets of tri extensions
1 scoop protein shake

Slowly ramping up my training. Still finding time for it all during the day, not too difficult while working from home. What would be coffee breaks in the office have now been replaced with push ups and yoga on the floor of my office... and of course coffee as well.

Tomorrow I plan on introducing the deadlift. Let’s hope the good weather holds out (I have to deadlift in the garden).

[Valaspuku]

Wed 09 Dec 20
Morning workout
3 sets of 5 trap bar deadlift (60kg)
3 sets of trap bar shrugs
20 mins cycling on stationary bike
2 scoop protein shake

Introduced the deadlift very lightly for now, to build it up slowly as well like everything else. Also first time on my stationary bike too, so just did an easy 20 minutes.

[Valaspuku]

Thu 10 Dec 20
10 sets of curls, 3 sets of pull aparts, 3 sets of ab wheel
15 mins of yoga
Evening walk

[Valaspuku]

Fri 11 Dec 20
Morning run ~7.5km in ~45mins at conversational pace
15 mins of yoga
8 sets of push ups, 5 sets of db press, 1 set of tri extentions

Run was a success, happy with the distance/time since it was at a comfortable pace. However it still took a lot out of me, struggled through the strength exercises in the morning. Once I got past lunch I worked back up though and did some more sets.

[Valaspuku]

Sat 12 Dec 20
Morning workout:
3 sets of 5 trap bar DL (70kg)
2 sets of trap bar shrugs
Stretches throughout the day

Sun 13 Dec 20
30 mins of yoga
Walk on the beach

[Valaspuku]

Mon 14 Dec 20
Morning 45 min bike trainer ride
15 mins of yoga
10 sets of push ups (5 weighted 10kg, 5 BW), 5 sets of db press, 2 sets of tri extensions
2 scoop protein shake

After the second set of overhead band tri extensions I took my eye off the ball and kind of let the resistance of the band dictate how I lowered my arms (which was very quickly and jerked down). Think I pulled something in my upper-mid back so stopped there and having an easy day or complete rest day tomorrow.

[Valaspuku]

Took Tuesday as a complete rest day.

Wed 16 Dec 20
10 sets of curls
45 min run at a conversational pace
Stretches throughout the day
2 scoop protein shake

Neck still feels stiff, but no pain when moving. Didn't want to do anything that might aggravate the area so took it easy-ish.

[Valaspuku]

Thu 17 Dec 20

Strength
3 sets of 5 trap bar DL (80kg), 3 sets of trap bar shrugs
Hip work - Prehab for past running injuries

Cardio
15 minutes on bike trainer, evening walk

Mobility
Stretches throughout the day

[Valaspuku]

Fri 18 Dec 20
Morning 45 minute bike trainer ride
10 sets of push ups, 5 sets of db press, 3 sets of tri ext
15 minute of yoga

The routine is beginning to take shape, and discipline for getting up early to ride/run is definitely instilled. And as my routine comes together, I'm finding I make more healthy food choices throughout the work day (switching from cakes, sugary drinks, cheese toasties to lots of water, fruit/veg, nuts/seeds and protein shakes).

Slowly improving at everything, and it's taking less out of me which is a big goal. By the time I become a dad I want to be able to do some less frequent training to maintain what I build in these next few months, without it flooring me.

[Valaspuku]

Sun 20 Dec 20
7 sets of curls, 4 sets of ab wheel, 4 sets of pullaparts
30 mins of yoga

Mon 21 Dec 20
1 hour hike

Tue 22 Dec 20
20 min stationary bike