Joe Wicks: I have an alarm to tell me to switch off my phone and be present with my children

I want people to enjoy real protein sources from food as opposed to ultra-processed snacks, powders and shakes which people are leaning towards. They are OK to have as a supplement, but real food and real cooking is going to be more beneficial to the body. The book has chicken, fish, steak, mince and egg recipes, but there are also a lot of veggie and plant-based ones. I use chickpeas, lentils, quinoa and butter beans. There are more ways of doing it than just relying on tofu.

2.30pm

I will be running the two older ones to a club. My boy has football training and my daughter has Stagecoach, doing performing arts. We are not out all day, it’s not realistic with the babies, they need to have a nap.

5pm

We might watch a movie. I’ve been getting them into older films like Hook, The Goonies, Bedknobs and Broomsticks, Willy Wonka, classic films that I liked as a kid. They are not as stimulating as the high speed animation ones now.

6pm

I have an alarm that goes off on my phone that says “I’m a phone-free dad”. I really want to remind myself to not be on my phone during dinner, bath time and bedtime. I turn it off for two hours and it just reminds me to be present and be with the kids, to enjoy that process, to not be stressed, anxious and wound up. We try to eat at the same time most days. I will make an effort, maybe a chicken pie with filo pastry, some mashed potatoes and roasted veg.