Add Muscle And Lose Fat With My New Dad Fitness, Business And Life Lessons

July 27, 2020

About the Author: Eric Bach Performance

In case you haven’t heard by now, I’m a dad!


Three weeks ago my wife Lauren gave birth to our first child, Zoey. The time since has been a roller coaster ride of emotion. I couldn’t be happier. I couldn’t be more in love (and in amazement) with my wife Lauren. As a husband and now a father, I have a profound new outlook on the incredible job the women in our lives do through pregnancy and into motherhood, especially with everything going on in 2020.

Now, the challenges begin. How will I continue to maintain my own fitness and set a good example for my clients, many of whom have young kids and busy professional lives?

How will I continue to manage my four business, each with its own challenges, team members, and clients?
Here’s my step-by-step plan for managing my workouts, my businesses, and my stress. 


The focus has been on getting in four quality weight sessions per week. Each workout lasts 30-40 minutes. The keys to making these work?

Eliminate distractions. I turn on my workout playlist, leave my phone inside, then clang and bang in the garage.

Eliminate redundant movements. There’s no need for three types of curls. Focus on big, compound exercises instead.

Schedule each workout for first thing in the morning. This has worked for our clients for over a decade. So personally, I’m up with Lauren for an early morning feeding (5-6am) then heading right to the gym. If I wait, urgent personal and business tasks flood my phone and inbox and I’ll skip working out altogether.

Get back to basics. At Bach Performance, we say success comes from the ruthless execution of the basics. It’s true. So do this:

(1) Train 3-4x per week for a little less than an hour.

(2) Focus on getting stronger.

(3) Track  your workouts..

(4) Perform Squats, hinges (deadlifts), presses (push-up, bench press), pulls (chin-ups, rows), carries (farmers walks), and single leg movements (lunges)

(5) Eat foods that came from the ground or had a face, not food that came from a box. Yes, you can still enjoy a pizza or a glass of bourbon here and there, but you should have a sustainable plan.

(6) Go for a walk every day.

Don’t get sidetracked by fancy bells and whistles in the gym before you’ve established the basics. This is a grave mistake and one I made myself.


As I write, my staff in all my businesses inform me we are on track for one of our best months ever. How is that possible when I took a week off and then reduced my workload by 80%? For starters, I also reduced my media consumption by 80%.

And I implemented a plan that had been in the works for months. Contractors and virtual assistants now handle social media and email input, creating graphics, and even billing and accounting. We’ve also brought in new coaches and new people to handle marketing projects and sales….as many people as we can.

Our expenses have gone up. But so has revenue, profit, and my sanity.

Stress Management

My sleep patterns are a mess, as you’d expect.

But guess what? My overall stress levels (HRV, resting heart rate, readiness score measured by Oura ring) have been significantly better with a newborn than they were before Zoey was born.


It’s important to remember that stress is systemic. The stress you have from work, your diet, training, CNN/FOX acting like assholes, the virus, and everything else… ALL attack the same system and increase your stress levels.

Sure, my stress level is bound to increase as I ramp my business workload back up in the coming weeks.But I’m quickly finding the value in more gratitude and less time-consuming media.

I plan to make these changes permanent because they’ve worked so well.

Okay, I hear Zoey crying. Time to change a diaper and (hopefully) avoid getting peed on.

Last thought: We are all pressed for time. 

That’s why we’ve built the Lean Executives Coaching Program to avoid this mistake and come up with a plan to control the chaos in your day to look, feel, and perform your best. 

We’re here to make sure you’ve nailed the basics and for lack of a better term, mastered them.

Next, we sprinkle in the advanced tactics as they fit you individually, whether you’re trying to get in the best shape of your life for a show or vacation or merely trying to get “unstuck” with your diet.

There’s a ton of information out there so if you’re feeling stuck and sick of spinning your wheels, let’s chat.

Head to the link below and apply for coaching. We’ll be in touch within 24 hours and have you on the fast-track to your best body.

If our hundreds of successful clients can do it with limited time, so can you. 

Apply here 


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