The Healthy Executive

Category - Executive Health

Your Executive Health Program Is Failing You

Is your executive health program (EHP) failing you?

Here’s a simple way to tell:

  • Has your health and fitness improved since your last EHP checkup?
    • If yes, then your EHP is working.
    • If no, then your EHP is not working.

Most of my clients fall in the second category. Despite annual EHP check-ups they continued to gain weight and lose muscle.

Why does this happen? What can you do about it?

Reading Time: 1.5 minutes (1,000 words @ 600 wpm[1]).

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How Fat Are You…Really?

Which camp do you fall into?

  1. Gaining weight but you DON’T want to know how bad things really are.
  2. Trying to lose weight but you WONDER how you are progressing.

I used to be in Camp #1.

For a long time I put off facing the fact I was 50+ lbs overweight. I blamed it on business stresses.

Until one day I finally got sick and tired of feeling sick and tired.

The really stupid part?

Being 50 lbs overweight was self-inflicted physical and mental stress.

Taking action seemed painful, but I was already in pain and I wanted it to stop.

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CEO Advisor: Employee Wellness

CEO Advisor infographic

Did you know?

  • 2/3 of the U.S. workforce is overweight or obese.
    • This make them four times more likely to miss work.
  • 3 out of 4 workers report their job as stressful.
    • 60% of lost workdays are attributed to stress.
  • There has been a 50% increase in the diagnosis of diabetes since 1997.
    • A diabetic’s medical expenses are 2.4x a non-diabetic.
  • 70% of working Americans get little or no physical activity.
    • Exercise has shown to improve work performance, attendance and satisfaction.
  • According to the Centers for Disease Control (CDC), more than 75% of employers’ healthcare costs and productivity losses are related to employee lifestyle choices.

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Alex M – Client Results

Alex is Founder and Principal of an end-to-end product management consulting firm that delivers fund raising, market valuation, and go-to-market leadership. He holds 6 high-tech patents and is the father of three ten-year-old children.

Coaches Observation: In 3 months Alex lost 25.5lbs (11.6 kg) bodyfat and 3.75 inches (9.5cm) from his waistline. He even managed to lose 4 lbs while on vacation for 4 weeks instead of gaining weight! A self-confessed “pacer”, his main activity was walking — in fact he did his coaching calls with me by cellphone while walking in his local neighborhood. An avid skier, Alex’s mid-term goal is to be fit enough to effortlessly ski several days in a row. Longer term, wants to model positive health and fitness habits for his kids that will form a generational legacy for his grandkids.

In his own words, Alex describes his journey in becoming healthier and fitter:

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Tommy T – Client Results

Tommy is President of family owned specialty construction firm founded in 1977, a husband since 2001, and a dad since 2004. Tommy’s main hobby is driving in sprint car races part time as a semi professional for his family team. He has no regrets that his main occupation is driving the family wall and ceiling business to the head of the pack.

Coaches Observation: In 5 months Tommy lost 12.2 lbs (5.5 kg) bodyfat and 3.5 inches (9 cm) from his waistline. His aerobic capacity (VO2 Max) improved 32% (from 37 to 48.4 ml/kg/min) as measured by timed 1.5 mile runs. Tommy reduced his daily carbohydrates by 40g (from 155 to 115) but still maintains his strength and energy on the job, in the gym, and on the racetrack. Working with a personal trainer he was able to increase his bench press from 250 to 285 lbs.

A self-professed picky eater and dieter since 9 years old, he had a history of “making the number” on the scale followed by a relapse. When I started working with Tommy, late evening stress-eating (due to the pressures of being a CEO) was his first health goal. This was successfully achieved by using a combination of a 5-HTP supplement, Fage yogurt, morning fiber (40g) , chia, paleo crunch, protein shakes and bars, and BBQ. As a result, he was able to order a new racing suit that better fit his improved physique.

In his own words, Tommy describes his journey in becoming healthier and fitter:

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Increase Your Energy = Increase Your Productivity

Executive Energy and Personal Performance

One quality that Executives seek for themselves and their employees is sustained high performance in the face of ever-increasing pressure and rapid change.

Almost no one has paid explicit attention to the role played by energy.

More Energy =  More Capacity To Get Things Done =  Increased Performance 

So where does our energy come from? And how can we increase our:

  • energy,
  • productivity,
  • and performance?
Increasing your energy is like adding an extra 4 hours to your day[1]

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CEO Pays Workers up to $500 to Sleep

  • 43 percent of business executives say they don’t get enough sleep at least four nights a week
  • Nearly six out of 10 say they don’t sleep enough at least three nights a week.

Creating a culture that encourages workers to get more sleep can be a boon to your business, said Aetna Chairman and CEO Mark Bertolini.

Here’s What You Need to Know

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This Is Why Business Leaders Fail At Being Fit and Healthy



Reading time: 2 minutes (1200 words @ 600 wpm[1])

Why do business leaders sometimes fail at their health?

I know I did. I was a stress eater, gained 55 lbs of fat, and woke up exhausted after sleeping.

To put it bluntly: I looked like shit and I felt like shit.

If I was an airplane, I was breaking apart and crashing.

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Get Fit By Gaining Weight

I’d be hard pressed to say which was the worst day of my life.

Maybe it was the day my wife informed me she wanted a divorce. I felt blindsided. That hurt stayed with me for a long time.

Then there was the day I woke up exhausted, stumbled into the bathroom and tipped the scales over 55 lbs overweight. In that moment I hated my reflection staring back at me in the mirror.

Both those days sucked.

But pain has signaling value.

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Fat To Fit: What’s Possible In 4 Weeks?

before and after I became The Healthy Executive

Getting fat and out-of-shape was easiest thing I ever did in my life.

It happened while I was stressed out taking a high-tech company public.

Compared to making a million dollars, the hardest thing I ever did was lose 50 lbs and get back into shape.


As a busy executive I had no spare time, traveled extensively, and hated going to the gym.

But I struggled on anyhow…failed often…persevered nevertheless…took two steps backwards…experimented ruthlessly…kept only what was needed…and threw out everything that didn’t work.

In this post I share with you what works, plus this month’s self-experiment in getting to 8% bodyfat.

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