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People at work sometimes ask me, how do i find time to workout and stay fit doing these long hours?
My response is, I don’t have any more hours in the day than anyone else.
I have the same 24 hours and work 12–14 hour shifts on the job, just like many other truck drivers.
I’m simply trying to make the best use of the hours I already have.
I don’t have the perfect routine and I know everyone has different life circumstances. I’m just sharing my day as a truck driver maybe it could spark something in another driver’s mind to maybe take advantage & make use of their trucking career differently.
Every day, I’m trying to stay healthy, keep moving forward and become a better person one day at a time. Over the years, I’ve also had to rethink what being fit really means, especially while balancing long shifts, family and everyday responsibilities.
This article isn’t about telling you how to live your life or how to run your daily routine.
I’m simply documenting my journey.
If it inspires just one truck driver somewhere across the world to use their time a little differently, then writing it was worth it.
4:00 AM — Starting With Purpose
My alarm goes off around 4:00 AM.
Before the day begins, I spend around fifteen minutes meditating.
After that, I spend a few minutes praying and thanking God for another day.
I remind myself that every day is another opportunity.
Another chance to become healthier.
Another chance to become a better husband.
Another chance to become a better father.
Another chance to build something that may one day outlive me.
Only then do I begin getting ready for work.
5:00 AM — Another Day Behind the Wheel
By five o’clock, I’m climbing into the truck.
Around 5:30 AM, the first drive begins.
Many people see truck driving as long, repetitive hours.
I see opportunity.
Because while the truck is moving, my mind is learning.
Turning the Truck Into My Classroom
One habit has completely changed the way I use my time behind the wheel.
Audiobooks.
Almost every day, I’m listening to something educational.
Business.
Mindset.
Health.
Personal development.
If I don’t listen to something positive, I notice that my mind naturally starts to drift.
I think about problems.
Past mistakes.
Things I can’t control.
Audiobooks give my mind a better direction.
Many of the ideas for KingPowerFit have actually been born while sitting behind the steering wheel.
The truck has become more than a workplace.
It’s become my classroom.
Every Break Is an Opportunity
Truck driving naturally comes with downtime.
Instead of automatically reaching for social media, I try to ask myself one question:
What can I improve right now?
Sometimes that’s opening my laptop and working on KingPowerFit.
Sometimes it’s writing down article ideas.
Sometimes it’s fixing images.
Sometimes it’s recording notes before an idea disappears.
Other times, it’s grabbing my resistance bands and moving my body for ten or fifteen minutes. Building muscle with micro workouts throughout the day can be a effective way to stay consistent with training when one long workout simply doesn’t fit into my schedule.
I don’t need every break to be perfectly productive.
Sometimes I need to eat.
Sometimes I need to rest.
Sometimes I simply need to sit there and clear my head.
But over time, I’ve realised how powerful small moments can become when you use them with intention.
One article at a time.
One rep at a time.
One workout at a time.
One idea at a time.
Small actions can compound over months and years.
Fueling My Body for Long Shifts
Long shifts demand energy.
I know how easy it is to buy whatever is convenient when you’re tired, hungry and already halfway through a long day.
Having food ready makes it easier for me to stay on track.
That’s why I try to prepare my meals and snacks in advance. I try to meal prep for my 12-hour shifts and have my food ready before the working week begins.
Eating the right foods helps me stay focused throughout long driving days while also giving my body the energy it needs to train and recover.
I’m not perfect with my diet.
But just like everything else in my life, I try to prepare ahead and make the better choice easier.
Using My Mandatory Breaks Wisely
My mandatory breaks are some of the most valuable parts of my working day.
That’s one of the way I stay fit during 12 hour shift.
This is where I get a chance to reset.
If there’s a gym nearby and I have enough time, I’ll train.
I don’t always need a long workout.
Sometimes a short, focused session is enough.
The goal isn’t to have the perfect workout.
The goal is to keep showing up.
If I can’t get to a gym, I might use resistance bands exercises, stretch, meditate, review my goals or simply clear my head before getting back behind the wheel.
Then the learning continues.
Another drive.
Another audiobook.
Another lesson.
Another opportunity to think.
Some of my clearest thinking happens while driving.
For a long time, like many people, I thought I needed more time to do the things I wanted to do.
Eventually, I realised something.
I already had the time.
I simply needed to use it more wisely.
Family Is My Greatest Why
When I get home, my laptop stays closed for a while.
My family comes first.
Dinner.
Time with my kids.
Talking with my wife.
Being present.
Financial stability means very little to me if I sacrifice the people I’m trying to build it for.
Everything I do begins with them.
My health matters because of them.
My future matters because of them.
KingPowerFit matters because of them.
They are my greatest reason to keep moving forward.
Building KingPowerFit After Work
Once the family is settled, the laptop comes back out.
This is where KingPowerFit is built.
One article.
One update.
One image.
One recording.
One improvement at a time.
There are no huge teams working behind the scenes.
Most of it is simply me sitting there after a long day of truck driving, trying to build something I believe in.
Some nights I feel tired.
Some nights motivation is nowhere to be found.
Some nights I question whether any of it will work.
But consistency has taught me something.
You don’t always have to feel motivated.
You simply have to keep turning up.
Ending the Day With Gratitude
Before bed, I begin winding down. Using the sleep tips guide:
No late meals.
No drinks too close to bedtime.
A dark room.
A quiet mind.
Before I sleep, I pray again.
I thank God for another day.
Then I visualise the future I’m trying to build.
Not because I know it will happen.
But because I know that if I stop trying, it definitely won’t.
Then I sleep.
And the next morning, I get up and do it again.
What Truck Driving Has Taught Me
People sometimes ask if I enjoy being a truck driver.
The answer might surprise you.
Truck driving has given me far more than a pay cheque.
It has given me time.
Time to learn.
Time to think.
Time to grow.
Time to improve my health.
Time to build a business.
Time to become a better husband.
Time to become a better father.
Time to become a better man.
Many people see truck driving as just another job.
I don’t.
I see it as the vehicle that’s helping me build the next chapter of my life.
If you’re a truck driver reading this, don’t underestimate what you’re sitting in every day.
It isn’t just a truck.
It can become your classroom.
Your office during breaks.
Your thinking space.
The place where your best ideas are born.
The place where your future quietly begins.
Final Thoughts
My personal routine isn’t perfect, and it may not be for everyone.
Everyone has different responsibilities, different working conditions and different circumstances.
I’m not sharing my day because I think other truck drivers should copy it.
I’m sharing it because I hope it might spark something in another driver somewhere across the globe.
Maybe it helps someone look at their job a little differently.
Maybe it helps someone realise that the hours they already have can sometimes be used in ways they never considered.
Truck driving can be long and tiring.
Some days I’m exhausted.
Some days I miss workouts.
Some days nothing goes to plan.
But I keep showing up.
Because that’s what consistency looks like to me.
For me, truck driving has become more than a job.
It’s the place where I learn.
The place where I think.
The place where I train when the opportunity is there.
The place where I come up with ideas.
And right now, it’s the vehicle helping me work towards something more.
If this article helps just one truck driver realise that they can use their time differently—that they can become healthier, stronger and wiser while slowly building a better future alongside the job they already have—then every hour I’ve spent writing KingPowerFit has been worth it.
This is my journey.
And I hope that somewhere out there, it helps another driver begin theirs.
I really enjoyed reading this because, although it’s written from the perspective of a truck driver, the lessons apply to just about anyone. What stood out to me most was the idea of using small pockets of time intentionally. It’s easy to think we need large blocks of free time before we can make progress on our goals, but your routine shows how consistent, small actions can add up over months and years.
I’ll admit that I’m not nearly as disciplined as I’d like to be in several of the areas you mentioned. It’s easy to let downtime disappear into distractions instead of using it to learn, exercise, or simply reflect. Your article was a good reminder that we all have the same 24 hours—the difference is often in how we choose to use them.
I also appreciated your emphasis on faith and family. It’s encouraging to see someone who is pursuing personal goals while keeping those priorities at the center of everything else.
If you had to recommend just one habit from your daily routine for someone who isn’t a truck driver but wants to become more intentional with their time, which habit do you think would make the biggest difference?
– Scott
Hi Scott,
Thanks for taking the time to read the article and leave such a thoughtful comment. I really appreciate it.
I’m glad the idea of making use of small windows of time resonated with you. That’s something I’ve learned through working long truck driving shifts. Life rarely gives us perfect conditions, so I’ve found that staying consistent with the time we do have is far more important than waiting for the “right” moment.
To answer your question, if I could recommend just one habit, it would be to intentionally set aside small moments in the day for yourself. Whether that’s exercising, learning something new, planning your day, or simply taking time to reflect, those small daily actions compound into big changes over time.
I also believe that, as human beings, we tend to have addictive personalities. The key is to channel that tendency into something positive. Build habits that move you forward rather than ones that hold you back.
Thanks again for your kind words, Scott. I really appreciate you being part of the KingPowerFit journey.