Most dads tell me the same thing: “I just don’t have the time.” Between work, family, and trying to have some kind of social life, fitness usually gets pushed to the side.
But…my client Chris decided to quit making excuses and finally take action.
Chris is a busy dad who not only has a full-time job but also travels for work every single week. Even with all of that on his plate, he managed to lose 20lbs, build muscle and look like a man who actually takes care of himself.
Here’s how he did it — and how you can too.
1. Training at Home
To save time Chris decided to purchase some equipment so he can train at home. So he never have a fancy commercial gym at his disposal but still saw results.
What he does have is a home setup:
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Bench
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Barbells
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Dumbbells
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Exercise bike
That’s it. Nothing crazy, nothing expensive. But he stayed consistent. 4 days a week, he followed the programs I set for him, working his way through strength training, circuits, and conditioning.
*The dumbbells he owns was not very heavy, so to make things more challenging as he got stronger we mixed in supersets and weighted circuits.
2. The Hotel Gym Rule
Travel was always going to be the curveball, so to limit the hit Chris would always choose a hotel that had a fitness room included. So, these hotel gyms had typically at least a treadmill and a few light dumbbells.
Instead of throwing in the towel when he was away, we adapted. As i said either we adopted the same approach, so on those days he had limited weights, I built him weighted circuits; a mix of strength and conditioning work to keep him progressing.
So…the key isn’t the gym. It’s having the discipline to keep moving and follow a good plan, consistently.
3. Nutrition: Tracking Without Obsessing
Chris didn’t do anything extreme with his diet. He simply tracked his calories most days, he briefed his wife so his meals where higher protein when he was home, and made smart choices when eating out on the road (no more Haribo sweet packets while travelling).
It wasn’t about perfection. It was about consistency. And that’s what led to his 20lb transformation.
4. Fatherhood, Work, and Fitness: Balancing It All
The most impressive part? Chris did all of this while being a present dad.
He didn’t have hours to waste when he was home. He had to train smart, be efficient and follow the systems I laid out for him. That’s how he turned himself into a fit dad instead of the tired, stressed-out version he could have been.
The Takeaway for Busy Dads
If you’re a father with a demanding job, constant travel, or just a lack of time, Chris’s story should show you one thing: it’s possible.
It’s not about being perfect. It’s about having the right plan, staying consistent, and adapting when life throws challenges at you.
Chris is proof. And you can be next.
Are you ready to make a change?
👉 If you’re ready to finally become the fit, strong dad your family looks up to, let’s make it happen together.
Hire me as your online fitness coach 👇 Contact me now to get started.
