In theory, if you move regularly, eat healthy, and get at least 7 hours of quality sleep, you’re all set to get and stay in great shape.
In practice, you have a demanding job that takes most of your time and focus, you want to be a good dad, husband, or friend, and then you might also need some time for yourself here and there, right?
For most managers over 40, fixing their fitness seems impossible. It is. At least if you try to do it all at once. Rather then switching into “beast mode” and trying to change your life from one day to another, how about you go step by step?
How about you give yourself 3 months to implement the right habits regarding exercise, nutrition, and recovery. Here are my go-to habits for busy executives who want maximum outcome with minimum time input:
Movement & Exercise
- At least 3 weekly workouts
- At least 8K daily steps
- Daily morning mobility routine
- Regular movement snacks
Nutrition
- Eat at least 80% healthy
- Drink one daily protein shake
- Always carry water with you
- Intermittent fasting (whenever possible)
Recovery
- Improve your sleep environment (dark out your room, buy a better mattress, etc.)
- Active recovery (walks in the fresh air, easy swimming or cycling, etc.)
- No screen time 1-2 hours before going to bed
- Meditation and breathing techniques to reduce stress and improve focus
Like this, you could focus on one habit per week, make it fit your day-to-day life, and then move on to the next one. After 3 months you’d be super fit. And more importantly: You’d have the habits in place that guarantee you to stay super fit forever.
If you decide to start this journey on your own, awesome, pick the first habit and start today (I’d recommend you begin with the 3 weekly workouts)!
If you want a professional by your side who structures the whole process for you, gives you individualized training routines, and holds you accountable along the way, reach out to us. We will end the fitlife crisis and make you feel 15+ years younger.
