This week on Fit Mama Friday… actually, scratch that, let’s start again! This week on Fit Dad Friday, please meet my first featured dad, Halann Higa! Halann is a personal trainer at Equinox Fitness in Bethesda, MD; is engaged to Ja’nét Woodroffe; and together they have two gorgeous children, son Mylo, 3 years old, and daughter Zahara, 10 months old. Despite being in fantastic shape now, Halann struggled in the past after suffering an injury that prevented him working out. Now, Halann is a super fit dad and shares his thoughts on why being fit and healthy is so important to fatherhood.

Meet Halann. 

Halann, you’ve been a personal trainer for a while – can I assume you were fit prior to having your two lovely children?

Yes, ever since childhood I’ve always been athletic. I’ve competed in soccer, football, basketball, volleyball, outrigger and have done a variety of other sports for leisure.

What’s your main form of exercise now?

Most of the time I follow a general strength and conditioning program. At the moment I am focused more on lifting for aesthetics since I have my first men’s physique showing coming up at the end of April. Following my show in April, I will start my triathlon training in hopes of doing my first ½ Ironman race this year.

Wow! What was your motivation for entering a physique competition?

The idea to enter a physique competition actually came from my fiancee Ja’nét. Last year she told me that she wanted to enter a figure competition as motivation for her postpartum reinvention of herself. Because my work revolves around fitness, it was easy for me to set that goal. I try to break out of my comfort zone and set a new fitness goal every year. Next year it will be to enter an amateur MMA fight.

That’s awesome! I’m guessing you have a strict eating plan, since you’re training for the competition? 

Since I’ve decided to compete in Men’s Physique, I’ve had to put much more thought into my dieting. At the moment, I am consuming 6 meals a day with 3 protein shakes scattered throughout. My overall calorie consumption is 3600-3800 daily, with a macronutrient breakdown of 20% fat, 35% carbs and 45% protein. I cook and prep all of my meals for the week on Sundays and everything is weighed out.

Is that very far removed from how you ate prior to fatherhood?

I’m extremely fortunate to have such a fast metabolism so watching what I eat has never been much of a problem. Before my son was born, my alcohol consumption was much higher. Now, I’m lucky if I finish a 6 pack in a month.

What drives you to stay fit and workout? It’s clearly a huge part of your life, given that fitness is also your profession.

I’ve maintained my workouts since high school so it’s just become a part of my life. In 2012 I injured my shoulder and could not do any upper body exercise for about 4 months. In those 4 months I lost 10 pounds (mostly lean muscle), my body fat percentage nearly doubled, I went through periods of slight depression, and my immune system became so weak that I ended up getting shingles. Being healthy and functional is a priority when you are a parent and sole financial provider for your family.

I also like to look good and not struggle when it comes to running around with my son. Three year old boys have an endless supply of energy and as a parent, you need to be able keep up with them.

Recovering from injury is so frustrating when you’re unable to work out as much as usual. What’s your best advice for someone in a similar situation, either unable to work out, or trying to start from scratch? How can they make getting back into shape seem less like a mountain to climb?

The best advice for someone dealing with injury or starting from scratch is to set a goal. Make that goal realistic and achievable. When I was training for my first triathlon, my motivation was to not embarrass myself in the swim by having the escort boat bail me out.

For some, getting back into shape may always feel like climbing a mountain. However, once you get to the top, you look back and realize that every little step was worth it. Fitness, to me, is about challenging yourself and learning new things in the process. It might sound cliche but, nothing worthwhile ever comes easy.

In order to optimize your workouts, you need something to work toward. Always set a goal for yourself!

What’s your weekly workout schedule like?

Right now I am currently on a 5 day split routine.

• Day 1: Chest, Biceps, Abs.
• Day 2: Back
• Day 3: Legs, Abs
• Day 4: Off
• Day 5: Shoulders, Triceps Abs
• Day 6: Legs
• Day 7: off

What challenges do you face to keep up with your fitness routine, as a dad?

As a parent, time is always a precious commodity. Fortunately, I work at a gym  which makes it more convenient when it comes to getting in my workouts. I think the biggest challenge is sleep (lack thereof). Since getting my son his own bed, my fiancée and I are now often split between rooms, since my son tends to wake up several times a night and sometimes I find myself falling asleep in his bed. When you’re only getting 5 or 6 hours of broken sleep, this can affect your energy, growth, and recovery.

How has being fit benefitted you as a dad, in a practical sense?

I train several fathers and some of the things that my clients complain about is back pain and lack of energy. Being fit and healthy has helped me avoid major injury. It has also helped in sustaining the energy needed to perform everyday tasks as a parent and still be able to get down on the floor a play with my kids at the end of the day.

I think it is important to be a fit parent, mom or dad, because parenting is one of the most demanding jobs we will ever have. Compared to my fiancée, who is a stay-at-home mom, my days are light, even with my workouts. It’s also important because we all want to be there for our kids as they grow older and staying healthy should be a top priority as a parent. Our families depend on us and being out of commission is just not an option, at least not for me.

Since your fiancée was considering a physique competition herself, clearly you guys are a fit couple!

We absolutely are. My fiancée and I used to go to the gym together, even before our kids. She has continued to keep up with the fit lifestyle and we would both love for our kids to follow. My son loves to join in on a good foam roll session and I’m sure my daughter won’t be far behind. Children have the best functional movement patterns and we could learn a lot from them. Just watch them squat down, or pick their toys up. You’ll notice how polished their form is. Playtime is their gym time.

That’s so true! I once wrote a whole post on what kids can teach us about exercise – their squat form is perfect! 

Thank you so much for sharing your story with me, Halann and for being my inaugural Fit Dad Friday! 🙂 It’s awesome to see a dad being such a great role model for his children. Good luck in the physique comp and with your goal for a 1/2 Ironman!

 

Fit Mama Friday – Fit Dad Friday

Every Friday on Fine Fit Day I feature a Fit Mama or a Fit Dad story of how and why a fit and healthy mama or dad ensures fitness is a priority in her or his life. You’ll read about all kinds of parents and their fitness stories. Some are stay-at-home parents, some are single parents, some juggle more than one job on top of parenthood, but they are all committed to a fit and healthy lifestyle. As you’re getting ready for your weekend, I hope you’re inspired to be active after reading about these kick-ass mamas and dads on Fit Mama Friday – Fit Dad Friday!

 

 

 Do you want to be featured on Fit Mama Friday? Or do you know someone you’d like to see featured? Please contact me for details!