The Healthy Executive

Han R – Client Results

Han has over 8 years of fixed income and fintech experience and specialized in corporate bond origination leading $30+ billion in deals for over 40 multi-national corporations. He has a 3rd degree Taekwondo black belt.

Coaches Observation: Han made it his goal to look good at his best friends wedding. In 4 months he lost almost 6kg/13lbs body-fat and was able to fit into his suits more comfortably. At the wedding he received positive feedback from people who had seen him prior to his health coaching. Han added interval training to his fitness repertoire and in 3 weeks was able to improve his cardiovascular efficiency by 12% (as measured by V02 Max change from 33.8 to 37.8 ml/min/kg).

Han’s initial nutrition logging and analysis showed that carbohydrates were a little high and protein was a little low to reach his target body composition. He made the necessary adjustments (daily protein shake/bar, taking his lunch to work, increased his fiber) and saw positive improvements which he tracked using an online spreadsheet. Han’s father gained significant amount of weight in his business career but was later able to lose 22kg/49lbs. His example was a positive motivator for Han.

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

  • 4 months ago we started working together your health objectives: namely losing fat and gaining fitness. Which habits did you develop that allow you to sustain your success?
    • Logging my food intake.
    • Visualizing my calory intake and correlating it with my weight progress.
    • Focusing on eating the right nutrients.
    • Making sure I optimize my time to exercise.
“I fit better in my suits now.”
  • In your own words, describe what is easy or what is hard when sticking with with your healthy habits?
    • Unforeseen work activities:
      • Typically these are work events, client meetings, and business trips.
“I feel I have control over my health and weight.”
  • How do you assess or measure yourself to see if you are staying on track with your health and fitness habits?
    • My weight.
    • How I feel.
    • Fit of my clothes.
    • My performance at basketball.
“I enjoy looking and feeling good.”

  • You’ve traveled on business and/or had guests stay with you. How did you maintain your health and fitness habits
    on the road or when hosting?

    • I focus on the least destructive foods:
      • Protein and vegetables.
    • I take an active stance on my choice of food.
      • Explaining the reasoning behind my choices.
    • I’m always striving to have healthy options available.
“I really liked building healthy habits and having accountability.”
  • What nutrition/fitness habit changes did you make in terms of how you socialize?
    • Protein is key (and vegetables to an extent) and less carbs.
    • High intensity workouts are ideal:
      • They save me time and I feel great afterwards.
“Small easy changes keep me on on the right path”

  • You are a busy executive with many responsibilities. How do you find the time to be healthy?
    • I wake up 40 minutes early to do high intensity interval training once a week.
    • I have a weekly fun basketball session.
    • I replace one meal a day with a salad.
    • I focus on eating less carbs.
  • If you could go back and do anything different about improving your nutrition or fitness, what would you change?
    • Less alcohol and carbs.
“There is peer pressure to drink in Asian culture.”
  • What was the hardest thing for you to change?
    • Social events.
    • Stress eating.
    • Busy schedule.

  • What do you enjoy the most about your healthy lifestyle? What inspires you to keep it day after day?
    • I enjoy looking and feeling good.
“I’m always striving to have healthy options.”
  • How do you feel now compared to when you first started out?
    • I feel I have control over my health and weight.
    • Although it is difficult, I believe I can go in the right direction.
“My new workouts are ideal, I feel great afterwards.”

  • What has surprised you the most about the health changes you’ve made?
    • By simply keeping track, I can make many small easy changes to keep on on the right path.
  • There are lots of people who are in your “Day 1” shoes. Do you have any words of wisdom or advice for those folks? What can you say to those people to help make positive changes to their health or fitness?
    • Feel confident that you can make the change.
    • Being busy and successful at other things does not mean you have sacrifice health.
    • Believe that your body will change and focus on small steps and successes.
“Being busy and successful does not mean you have sacrifice health.”
  • What do you like best about health coaching?
    • I really liked the following:
      • Continued focus and accountability.
      • Building healthy habits.
      • Thinking long term.
      • Encouragement and quick answers.
“Feel confident that you can make the change.”

An independent third party surveyed Han on his Healthy Executive coaching experiences, here are his responses:

Healthy Executive Survey (5= Strongly Agree, 3 = Neutral, 1 = Strongly Disagree)Han's Response
My health coach is knowledgeable in the health & fitness areas that matter to me:5
My weekly health coaching calls are effective in supporting my health goals:5
My frequency of contact with my health coach is effective:5
My weekly health coaching tutorial emails, homework, and programs help me achieve my goals:4
The amount of health coaching information I receive and the implementation pace is adequate for me:4
My health coach helped me identify specific improvements in my Nutrition and Fitness:4
Nutrition logging (MyFitnessPal) helps me manage my energy balance (calories/day).
I understand macronutrients and  make better food choices:
My participation in health coaching is helping me improve my fitness:5
My health coach helps motivate me to want to reach my health & fitness goals:5
I would personally recommend health coaching to 2-3 of my friends or colleagues:4
To date I am pleased with the quality of the health coaching I receive:4