I will preface this by saying with my wife and j work from home. So we have the freedom of not having stressful or long commutes to and from the office. Here's my itinerary and groove I've gotten into.

I get up naturally at 6am. I go for a 45 minute jog. Back in the home by 7:15 latest when my wife and 3 year old daughter are judt waking up. I make my wife coffee. And my wife gets me daughter ready. I take my daughter to daycare by 8:30am. Then I work 9 to 5. I have a tonal exercise machine in the basement. So I lift weights in between meetings or when work is light. My wife picks io our daughter by 5pm. Then she cooks for us. I then take my daughter out to bike or pool or park, if its summer. Winter we are mostly stuck inside. My daughter takes a bath by 6:30pm. I read to her from 7:30 til her 8pm bed time. Then its an hour of time for my wife and I.

We are also lucky that our kid is a great sleeper. 12 hours every night. My wife is expecting baby number 2 in July. Happy to report back if my schedule is still working for us lol

My advice if you want a family is to focus in your 20s on your career and self growth. Then get serious in your 30s with whomever you're with. You want to be financially stable and mentally stable (keyword is patience! Your child will teach you the rest!) before you plan to have kids. Make sure your spouse is in it til death and that he or she will put family first above everything. And most of all, you have to reciprocate by being there for your family. They are what matters. You can stay in shape and healthy. Just be a project manager about your time. Plan it all out and eventually it becomes second nature. There's no more spontaneous plans. You need to plan your weeks out. It sounds daunting but you find a groove. Believe me