Fit by Health

Fit by Health Fit by Health helps busy professionals upgrade their health. It achieves this in 3 ways: Helping the I help you take back control of your body and mind.

What does this mean?

> Being at a weight you desire without constantly going on diets.
> Moving your body in a way that promotes strength, stability & mobility without the damaging effects of deskbound working.
> Mental health that isn't worn out from days & weeks of stress & anxiety.
> A body & mind that is confident in its ability to function well.

29/04/2026

If you’ve got a chattering mind, it can be exhausting. Your brain uses glucose for energy. If it, at the best of times, an energy hungry organ.

If you don’t know how to dial down your inner chatter it can demolish your energy levels. And also cause you to lie awake at night staring at the ceiling.

2 things you can do to dial down your inner chatter:

1 Focus on your external environment
2 Visualise a journey, a person you like and pleasurable experience from your past that requires no words.

There are loads of other ways but these are two good ways to start.

Do you have a constant inner chatter? Do you find it exhausting?

28/04/2026

As a leader you can’t train like you did in your 20s.

In your 40s+, just train strength, your heart may be neglected. Just run and almost certainly your knees will be crying out by your 60s.

You must train smart. Find out in the video what 6 movements you need to incorporate

27/04/2026

Many leaders think they can catch up with sleep at the weekends. Wrong.

Sleep debt is a build up of poor sleep days which are not resolved by having lie-ins at weekends.

Sleep likes routine. It likes to have a SET bedtime and a SET get up time.

This way you prime your brain to sleep as soon as your head touches the pillow.

Try this:
Specify a time you want to get up each day.
Subtract 7 hours from that time and that is when you should go to bed.

This will ensure by the time you are due to get up, your brain is primed to wake up.

21/04/2026

Leaders think gut health NOT weight loss.

It seems logical to look at your waistline and think you want a weight loss plan.

But this is an error. You are busy already. A weight loss plan largely gives you only weight loss

Eating focussed on Gut health optimises your brain, improves your immune system and sets you up for longevity.

This is the smart way of losing weight.

3 easy additions to start with; Kefir, Kimchi and Sauerkraut.

Who here has these in their routine eating already?

20/04/2026

The ‘Fatigue illusion theory’ is a must for leaders to know about.

Rather than being a true physical & mental state, fatigue can actually be more of a construct.

Not saying fatigue doesn’t exist. More that you can be influenced by your expectations (it’s Friday, I’m obviously knackered) and environmental triggers (eg artificial light) in your perception of tiredness than you may think.

So. If you feel tired try 3 things Ellen Langer who researched this formulated;
1 Find something novel to focus on
2 Engage in something, possibly that changes your state, I.e watching comedy.
3 Reframe your experience (“ah it’s only temporary”)

What’s your best method of relieving fatigue?

16/04/2026

Lessons For Leaders on Energy Levels & Health (2/50) - bookend your sleep.

If you want to get fitter, stronger, healthier focus on fixing your energy levels.

Foundation to Energy Levels is sleep quality.
Step 1 Go to bed and get up around the same time every day.

A lot of sleep is about priming your brain for sleep. If your sleep patterns are all over the place, don’t be surprised if your sleep quality is rubbish.

Best way. Start at the end. When do you want to get up? Count back 7 hours from there.

Do you have issues with sleep? How have you dealt with it?

15/04/2026

Lessons for Leaders on Energy Level & Health (1/50). Your career success is based on 3 factors
Your state
Your Competence
Your relationship with others

I can help you with state. You may overlook it but you can’t outrun poor sleep, rubbish nutrition and inadequate thinking patterns.

Control your state by fixing your energy levels and sorting out your health.

13/04/2026

Stress is the common risk factor of 75%–90% diseases.

No one comes to me because they are stressed.

But stress is present, 90% of the time.

One guy was so stressed he’d cancel the majority of his sessions.

Wanted to get in to shape, but cancelled all his sessions last minute.

He was forever labelled “Mr Cancel”.

You are a system.

Being exhausted all the time. Being out of shape. Having rubbish sleep quality.

Its all connected.

When the executive, working 60 hours week deskbound is told he has high blood pressure and pre-diabetes, he might say:

”Its all such a shock. I didn’t think I was that bad”

Newsflash. Its not a shock.

Stress, being out of shape, exhausted by the weekend…Its symptoms of a system where your health is collateral damage.

How I treat it.

I focus on the brain. Optimise your brain and your energy levels skyrocket.

When your energy levels are fixed, you have a clarity to make decisions that benefit your health, rather than being wired all week.

Too many just focus on tactics.
I focus on systems that last.

Whats your favourite stress relief tactic?

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