Ray Salomone, Personal Trainer, Wellness Activist and Proud Papa
Your wife and baby are home from the hospital.
Now, for perhaps the first time in your life, your time is not your own!
But this does not mean you should not find the time to take care of yourself. In fact, YOUR wellness has never been more important. To allow yourself to become tired, lazy and lethargic is to do a disservice to your family.
This program is streamlined-there is nothing complicated to bog you down. Take care of yourself, your wife and your baby.
Nutrition:
By eating healthy, by eating foods that give you energy instead of sapping it, you are priming yourself for the new challenges ahead. Hopefully you’ve eaten healthfully all along, but if not, start now. It takes the body only a few days to begin rewarding you for your efforts. Refer to our nutrition our nutrition page at www.GrecoRomanWellness.com
No skipping meals!
No junk food!
No nighttime binging!
Fitness:
Time is tight and devoting 30 to 60 minutes a day to workout may not be feasible. If it is, great (what’s your secret?), go ahead and hit hard at our WARRIORS AND GODDESSES PROGRAM. Get strong and relieve stress.
But if you’re like most new Dads, the clock on the wall has suddenly started to move at triple-time pace. Hours now take minutes and finding the time to do a dedicated workout is difficult if not impossible. Ray used this program for the first three months after the baby was born.
Like many new fathers, I hoped that my schedule would remain intact and that I would be able to devote my usual 45 minutes a day to hardcore exercise. I was wrong. I had almost no time to myself. The program below assumes the same for you.
I call this the QUOTA PROGRAM because it’s about reaching numbers and this helps you define your workout and helps you accomplish the exercise. I streamlined this program but at the same time, I removed the structure, allowing you to exercise whenever, wherever you can.
You have the entire day to reach these quotas.
MONDAY- 100 Pushups
50 Leg Raises
50 chair/bench dips
10 flights of stairs
TUESDAY-100 Pushups
50 shoulder Presses
15 Side Raises
30 Biceps Curls
10 flights of stairs
WEDNESDAY- 100 Pushups
30 Squats
20 Dead Lifts
100 Bike Crunches
10 flights of stairs
THURSDAY- Repeat Monday
FRIDAY- Repeat Tuesday
After a few months, once the dust settles, you may have more time for a structured program. If you do- get right back to our WARRIORS AND GODDESSES PLAN. But keep this time saving program close by, ready to use on an especially hectic day or if your wife becomes pregnant again!
Wellness
Observe the two S’s.
Sleep and Shower. Do both as often as possible.
Sleep- Whenever, wherever you can and that includes naps at work, if possible. Eight hours of uninterrupted sleep will perhaps never happen again, so you must try to get some whenever possible. If you’re not a good napper, fatherhood will teach you how to be one.
Shower- Stay clean and refreshed! You may be accustomed to showering every day or evening, but now that your days evaporate in the blink of an eye, showering may no longer be second nature. But it is still a good idea.
Don’t forget the 3rd S, because if you don’t move your bowels every day, your bowels will move you. Be sure to have a tablespoon of olive oil every morning to lubricate the system.
The New Daddy is on point for his entire family, 24/7 365.
Provider and protector, you need to take excellent care of yourself.
It is not about you anymore. It is much more important than that.
Ray Salomone Personal Trainer and Wellness Activist
Blog: www.GrecoRomanWellness.wordpress.com
The Most Provocative Wellness Blog on the internet
Eat Fresh, Whole Foods. Exercise Intensely
PLAY ROUGH AND LIVE LIKE YOU MEAN IT!!!
Contact Me Directly at: Ray@GrecoRomanWellness.com
Coming Soon to bookstores:
The Greco Roman Road to Wellness by Ray Salomone and Dr. Katina Ioannidis
Amazon link:
For a FREE copy of my WARRIORS AND GOODDESSES WORKOUT PLAN,
The regimen being used by over 250,000 men and women around the world to
GET IN AND STAY IN THE BEST SHAPE OF THEIR LIVES
send me an email at Ray@GrecoRomanWellness.com
