Do you wonder what a typical day looks like for a personal trainer? Cooper Fitness Center Professional Fitness Trainer Robert Treece takes you through his day hour by hour, sharing his favorite healthy habits along the way.

3:30 a.m. — Rise and grind

The first thing I do when I wake up in the morning is drink a plant-based protein shake for a nutritious start to my day. Then I take my supplements which consist of a multivitamin, omega-3, zinc, probiotics and vitamin D3.

4 a.m. — Work out before work

I exercise seven days a week in my home gym. A typical workout starts with lateral band walks and shoulder band exercises as a warmup, then 35 minutes of weight training and 15 minutes of HIIT on my air resistance bike. It’s important to get your cardio training in, so I mix in a three-mile run three times a week, too.

Exercising consistently challenges me to be the best I can be for my family, clients and fellow professional fitness trainers.

5:30 a.m. — Train clients

A typical workday involves training 15-20 clients. People often ask me if I work out with my clients, but I like to fully focus on their form and technique in order to give them the highest quality training sessions. My morning workout is sacred time and a necessity for me to operate at my best for the remainder of the day.

8:30 a.m. — Morning refuel

Overnight oats are full of fiber, protein, magnesium and potassium and are an ideal mid-morning snack after an early workout.

12:30 p.m. — Lunchtime

I order healthy and delicious pre-made meals which are delivered directly to my door each week. My meals always include a balance of lean protein, carbohydrates and fat and are incredibly convenient to simply heat up and enjoy on long workdays in between training clients.

3:30 p.m. — Afternoon snack break

At this point in the day, I like to refuel with a protein bar or some Greek yogurt with fruit to carry me through the last of my training sessions. I also aim to drink at least 100 ounces of water per day. I’ve found if I keep my favorite water bottle filled and available throughout the day, it helps to ensure I stay hydrated.

5:30 p.m. — Destress with soccer

While I usually prefer to exercise solo, I also love playing a game of pick-up soccer with friends after work. This is a great stress-reliever and also helps me transition from the workday to my nighttime routine.

7:00 p.m. — Dinner is served

My wife and I order fresh meals from one of my favorite clients who owns a catering business. We appreciate that we don’t have to sacrifice the nutritional value for convenience of takeout. Many people enjoy meal prepping healthy options on the weekend, but we have found this option to be the best fit for our active and busy lifestyles.

8:30 p.m. — Time to snooze

Going to bed early helps me balance work and my own fitness journey as a personal trainer. Consistency is the key in developing discipline. Developing a routine enables you to create positive healthy habits and leaves less room to make excuses.

Motivation pro tip

When I go through times in life when I am less motivated to exercise and make healthy food choices, I try to break the cycle by mixing up my exercise routine or focusing on becoming disciplined in one specific healthy habit to help get me back on track. Remember, discipline takes effort until it becomes a habit. By challenging your current state with discipline, it changes your mindset which ultimately changes your actions.

We all have busy schedules, and it can be easy to lose motivation and difficult to find time to fit in workouts. This is why it is crucial to prioritize exercise! Put it in your calendar and treat it like any other meeting or appointment so you don’t let yourself off the hook. Whether it’s hitting the gym in the morning before work, taking a walk on your lunch break or attending a group exercise class after work, find the time of day that works best for you, your energy levels and schedule.

​For more information about Cooper Fitness Center or to schedule a session with a Professional Fitness Trainer, visit or call 972.233.4832.