Dads don’t have time to chase perfection in their fitness and nutrition. They need simple, actionable techniques that can work each and every day! Here’s how one ripped dad fits it all in.
For many dads, carving out time for regular exercise can feel like an impossible juggling act. Between work, school drop-offs, sports practice, and everything in between, your own health often lands at the bottom of the list. But for SteelFit Founder Rob Kaufman—father, entrepreneur, and early-rising training devotee—making space for wellness isn’t a luxury. It’s a non-negotiable.
So how does this busy dad really “do it all”? According to Rob, it all starts with discipline, intention, and a plan that works for your lifestyle.
Rise Before the Chaos
How early will you find Rob at the gym each morning? Earlier than you might like to do it yourself. But he says once you get over the initial struggle, you’ll become a convert.
“4 a.m. wake-ups for 5 a.m. workouts is never easy, but it’s worth it,” Rob says. “Starting is half the battle, and if you can get through that first week of training before the sun comes up, you’ll never look back.”
This approach isn’t about being superhuman—it’s about creating space before the day takes over. That early morning hour becomes a sacred time for self-care, away from emails, meetings, and toddler tantrums. Whether it’s strength training, cardio, or a quick HIIT session, the key is showing up for yourself—consistently.
And no, this daily ritual isn’t just about looking good. “If you don’t make time for yourself and your health,” Rob explains, “it’s hard to be there both physically and mentally for your family.”
Eating for Performance—And Parenthood
Nutrition can get especially tricky when you’re feeding both yourself and a household of picky eaters. The trick? Balance and consistency.
Rob uses the “80/20 rule” to keep everyone—including his kids—on track. “During the week they eat healthy, whole foods, with a lot of fruit and protein. We feed them exactly what we eat, just smaller portions,” he says. “They still eat snacks, but we opt for the better-for-you brands without anything artificial.”
And the weekends? “We let them enjoy treats, too,” Rob adds. “They have to enjoy their childhood like I did.”
The takeaway here isn’t to run your kitchen like a boot camp—it’s to model healthy habits while keeping joy in the mix. Nutrition should fuel your performance but also fit seamlessly into your family life.
Recovery: The Overlooked Superpower
Working out is only part of the equation. For dads who want to stay active—and stay present—recovery is crucial.
“I started hitting the sauna for 20 minutes a day and it has improved my recovery and mental well-being tremendously,” Rob says. “I also ice bath two to three times a week.”
These recovery techniques aren’t just for elite athletes. They’re for any dad who wants to hit the gym in the morning and still have the energy to chase their kids around in the evening. Recovery helps prevent injury, boosts mental clarity, and supports long-term consistency—all vital for a sustainable fitness routine.
Smart Shortcuts and Supplements
When time is tight, even the most dialed-in dad needs a few cheat codes. That’s where smart supplementation comes in.
“Hands down, our creatine gummies,” Rob says when asked which SteelFit products he’s come to rely on most. “They take two seconds to take and help when you’re in a rush.”
Creatine supports strength and endurance, making it perfect for dads who want to maintain performance but don’t have time to micromanage every meal or supplement schedule. It’s also been shown in studies to help preserve cognition and focus in people who are sleep deprived, and is increasingly linked in research to healthy aging. Those are some huge plusses for parents.
Making the Most of 45 Minutes
Even with the best intentions, some days just don’t allow for long workouts. Rob’s strategy? Maximize efficiency.
“If I only have 45 minutes, I’ll usually attend one of my gym’s group classes,” he shares. “Otherwise, I’ll do a quick 25-minute lift—all supersets—followed by 15 minutes of cardio and five minutes of abs.”
This focused approach hits all the major boxes: strength, endurance, and core—all in under an hour. No wasted time. No excuses.
Only have time for a short workout? We’ve got you covered. Try any of these new FREE SteelFit training programs!
It’s Not About Perfection. It’s About Showing Up.
Being a fit, healthy dad isn’t about being perfect. It’s about being consistent, intentional, and flexible enough to adapt to whatever your day throws at you. And if you happen to look great with your shirt off as a result, all the better!
Rob’s philosophy is simple but powerful: “If you don’t make time for yourself and your health, it’s hard to be there both physically and mentally for your family.”
So whether it’s waking up early, dialing in your nutrition, jumping into an ice bath, or popping a few creatine gummies between meetings, the real goal is to show up—as your strongest, most resilient self—for the people who matter most.
👉 Follow our founder Rob on Instagram at @iamsteelfit
