2 Quick Food and Fitness Solutions For Busy Executives

Jonny Parr
May 27, 2019
4 min read

Having worked with and conducted a high number of surveys with executives over the past 2 years, one of the biggest (by far) food and fitness 'pain points' you identified were:

1. "I don't like counting calories and I don't like following food plans"

2. "I don't have time to go to the gym and workout"

In response to this, here are two quick and simple solutions that I regularly provide for my online clients.

What's more, you too can benefit from these, and start to implement them almost immediately.

SOLUTION 1 - HAND CALORIE CONTROL GUIDE There's no doubt that counting calories can be an effective means of managing your calorie intake. However, for a large number of people, particularly busy executives, this food strategy just isn't realistic.

If this is you, a highly effective alternative is Hand Portion Control.

This strategy is quick, and for many, a far easier solution as it simply involves controlling your portion sizes via the use of your hands.

This is how it works…

DETAILS AND INFOGRAPHIC

Aim to get 3-4 meals in per day. Whether that be breakfast, lunch, and dinner or whatever suits your particular circumstances and schedule
See the diagrams for males and females below
Men eating 3-4 meals as outlined can expect around 2,300 - 3,000 cals each day
Women eating 3-4 meals as outlined can expect around 1,200 - 1,500 cals each day

If you stay consistent with this approach to food, you’ll get excellent results in terms of energy, overall wellness, fat loss, and building/sustaining lean muscle.

As with anything, be patient. This approach may be completely new to you and like any new “habit”, it’ll take time to rid of bad ones and replace them with good ones.

If you can, try to stick to this food approach around 70% of the time and you’ll get great results.

SOLUTION 2 - TRAIN AT HOME

Given the typical executive life, your time is often scarce. Consequently, the notion of traveling and then dedicating an hour to the gym is much like counting calories, unrealistic. I get it. The typical schedule I witness with most of my clients is a 07:30-08:00 start and a 17:00-17:30 finish. If you factor in your long working hours, commute time, and other variables such as shopping for food, you’re likely to be spending anywhere between 8-12+ hours per day on the go. This doesn’t even equate for the hours you commit to other activities such as spending time with your family, friends, kids and/or simply having downtime. My solution? Train quickly and effectively while at home. For many, it’s far more practical, as there’s no need to leave your apartment or villa.

What's more, you don’t need a gym to get great results. Far from it. Training with your bodyweight provides a wide variety of exercise options whether you want to lose fat or build lean muscle. What’s more, you don’t have to train 1+ hours per day. For example, 20-30 minutes per day, 3-4 times per week is more than enough for your body to adapt and get great results. Here’s a typical routine that you can do to get you started. I made this while at home and as you can see, I needed literally no space. Apologies for Billy the cat's appearance! You can adapt where necessary and add in other exercises or conditions (i.e. more reps) as you see fit. Try to get creative and make it fun.

HOME BODYWEIGHT CIRCUIT (FOR TIME) 1 - Bodyweight Squats x 10 2 - Knee Push-Ups x 10 3 - Sit-Ups x 10 4 - Reverse Lunges x 10 5 - Toe Taps x 10 6 - Couch Hip Thrusts x 10 7 - Rest 45-90secs Repeat the circuit for a total of 3-5 rounds Record how long it takes you to complete the full circuit

Do the above as a circuit with little to no rest between exercises
Complete exercise 1 for 10 reps before doing the same for exercises 2-6
Once you’ve completed the first round, rest for anywhere between 30-90 seconds or anything you feel you need
After your rest, repeat the circuit again for a total of 3-5 rounds. Choose the number of total rounds you see fitting
An option here is to record how long it takes you to complete the workout. This is known as ‘For Time’. Once recorded, you can aim to beat this time when/if you attempt the routine again
If you deem one or more of the exercises as too challenging, aim to regress the exercise or add an alternative. A good example I provided is knee push-ups as opposed to full push-ups.

I hope these two quick food and fitness solutions have proved useful for you.

If you have any questions about the hand calorie control guide, the workout I provided, or anything and everything, just drop me a message and I’ll get back to you promptly.

Have a good one.

Jonny