3 Ways to Stay Fit When You're a New Dad

"You can do extreme programs and get great results, but those require an all-or-nothing compliance. That isn't practical with kids," said Fernandes. "Stick to basics: a lot of protein and vegetables with enough carbs to keep up performance and stay sane. Batch cooking is your friend. Chilis and soups. Think about what you're comfortable making and set aside an afternoon to make a lot of it."

If you can afford it, being a new dad is a great time to think about healthy meal delivery services. Having Tupperware meals delivered to you weekly saves time and offers a convenience factor that can be worth the cost on several different levels-especially if it gives you a bit more sleep.

"People don't realize how much sleep plays a factor in weight," said Fernandes. "If not having to cook can give you a little extra rest each morning that could be worth it. If you don't have to think about food in the nighttime, that might be worth it."

For a lot of new dads, it's easy to justify skipping a workout to spend more time with the kids. But if you can budget the time, making sure you get a decent gym session is part of bringing the best version of yourself to the family. Last week, after strongman, my buddy Isaac and I grabbed coffee to catch up. Issac has two kids, a boy and a girl-both under five. Over coffee, he told me the gym is the only time he isn't focused on work or family.

"I love my kids, but I haven't taken a shit alone in three years," he said. "They're always around and they always need things. Working out allows time by myself to clear my head. It helps me focus. Honestly, that makes me a better dad and a better partner."

Comedian Faisal Butt told me something similar. He resolved to get in shape when he became a father: Years of being paid in beer tickets and comedy club chicken fingers had left him with some pretty bad habits that began seriously impacting his health.

"I got gout! Can you believe that? Gout! " said Butt. "That's a disease for some decadent king from the 1800s, not a stoned Muslim comedian with commitment issues."

Ignoring the advice of his doctor, Butt put off getting fit for years. Instead he opted for alternative treatments for his gout symptoms: namely fried food and getting really drunk when flair-ups got painful. But all that changed after he had his kid.

"After I got in a long-term relationship, I was really looking forward to just kind of giving up on looking good. Like, who did I need to impress? But then we had the kid and... I didn't want to be the doughy dad. I want to be able to do things with her. So I've been trying to work out to keep up with my kid. Even though I hate working out."

Besides having the energy and patience to parent well, staying in shape also helps dads set a good example for their kids. Nick Villote is a high school English teacher who doubles as a wrestling coach. He also has a five-year-old daughter and a son on the way. Villote always had examples of physical fitness in the family, and he says it's important to him to be a role model to his kids.

"Growing up, my dad had big muscles and tattoos," he said. "I always saw him running and biking. He boxed. As a kid physical fitness was the norm. Being a dad meant big muscles and tattoos."

Thoughts of the future-walking his daughter down the aisle, being able to babysit his potential grandkids, and maintaining his mobility-keep Villote accountable to his routine. He's also changed some other habits.

"When I was younger, I'd go out and throw down easily twenty shots in a night," said Villote. "Now that I've got more responsibilities, I keep it to something reasonable. Like six shots."