Fitness experts and influencers Jason and Lauren Pak, known for their viral social media presence, have amassed a significant following, with over a million followers on Instagram alone. Their journey to success as fitness influencers, however, was rooted in years of hands-on experience, training clients and managing their own gym. But when the couple welcomed their first child in 2018, they were faced with a new challenge—how to maintain their fitness while navigating the demands of parenthood.
In the first installment of their new column for Men’s Health, the Paks share the lessons they learned about balancing fitness and parenting, offering advice for others struggling to stay fit while raising children.
1. Adjusting Expectations for Workout Intensity
Before parenthood, Jason and Lauren were accustomed to rigorous training sessions and the satisfaction of intense workouts. However, after becoming parents, they quickly realized that exhaustion—far more than a simple lack of sleep—would be a significant barrier to maintaining their previous fitness routine.
“Whenever we found a small window to train, the last thing we wanted was to get physically crushed by a workout,” the couple admits. Rather than pushing themselves to their limits, they adapted by reducing the intensity of their workouts. Lowering the barrier to entry made it easier to prioritize fitness over the allure of a nap.
For example, instead of completing high-intensity sets with heavy weights, they opted for moderate weights and fewer sets, allowing for better recovery while still maintaining muscle and strength. The Paks found that making this shift not only helped them stay consistent but also allowed them to continue working out without feeling overly fatigued.
This approach, they note, is flexible—what works for one family may look different for another. The key is to adjust the workout intensity in a way that feels reasonable and sustainable, enabling parents to maintain fitness without overwhelming themselves.
2. Adapting to a New Schedule
As parents of two, Jason and Lauren’s time was stretched even thinner, with multiple responsibilities competing for their attention. Early evening workouts, which had once been their go-to, became increasingly difficult to manage.
To solve this problem, they began training late at night after putting the kids to bed. With a home gym as their workout space, they could fit in training sessions as late as 9 or 10 p.m., when they knew they would face the fewest interruptions.
While having a dedicated home gym is a luxury that not all parents have, the Paks encourage others to embrace simpler alternatives. Bodyweight exercises or a small home gym setup with resistance bands and dumbbells can make it easier to stay fit without the need for a gym membership or elaborate equipment.
For parents without access to a home gym, the Paks emphasize the importance of flexibility—what is “optimal” doesn’t always work for every family. Rather than stressing about having the perfect workout schedule, parents should focus on what is “reasonable” given their circumstances.
3. The Importance of Support Systems
Perhaps the most crucial lesson Jason and Lauren learned is the importance of having a strong support system. They quickly realized that fitness, like parenting, is easier when both partners are aligned in their goals.
The couple, both former flag football athletes, found a way to alternate their activities: while one parent played on the field, the other would watch the baby, then they would switch. This collaborative approach allowed them to stay active together, but it required planning and compromise.
For many, having a partner who shares fitness goals may not be possible. But support can come from other sources: family, friends, online communities, or even virtual training programs. Whether it’s offering childcare, helping to plan workouts, or simply providing accountability, having someone to rely on can make all the difference.
The Paks also note that parenthood can often feel isolating, particularly in the early stages. Asking for help—whether it’s from a partner or an online group—can alleviate some of that loneliness and help parents maintain their fitness routines while also prioritizing their mental and emotional well-being.
Conclusion
While parenthood inevitably changes many aspects of life—including fitness—Jason and Lauren Pak emphasize that staying fit is still achievable with the right mindset. By adjusting expectations, being flexible with schedules, and building a supportive network, parents can find ways to keep fitness a priority in their lives. It might look different than it did pre-parenthood, but that’s okay. The Paks’ message is clear: fitness isn’t about perfection—it’s about making small, sustainable adjustments that fit into the new rhythm of life as a parent.
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