The Healthy Executive

Nitin S – Client Results

ctoNitin S is Chief Technical Officer, Americas and works with the world’s leading System Integrators to enable monetization of the mobile internet. He lives in Canada with his family and travels extensively around the world on business.

Coaching Observations: Nitin improved his nutrition and was able to lose a total of 8.5 lbs of fat and as result had to have his suits re-tailored. He improved his aerobic fitness (V02 Max) by 9% by doing high intensity intervals on his home elliptical trainer. He reported increased energy 8 weeks into his coaching program and ran the Canadian Cancer Society “Ride N’ Stride” with his son. Specific nutrition changes included reduced late night snacking (75% reduction), substituting 50% quinoa for rice in at-home meals, eliminating salad dressings at lunch, modified baked goods recipes to be lower in sugar and butter (i.e. zucchini bread), and avoiding poor foods and not having to log/report them to his coach. Nitin developed a very conscious health and fitness psychology, with a willingness to experiment with new choices, take social events eating in stride, and monitor how his nutrition and exercise choices made him feel.

In his own words, Nitin describes his experiences and insights into becoming healthier and fitter.

nitin-singhalIn the past, what kinds of diets or exercises programs DIDN’T work for you and why not?

  • I never really engaged in gym classes or exercise programs. As for diets again I never really followed a formal diet. I did try the go to the gym 3 days a week for 1 hour and that died off after a few months because of other life distractions.

What specific changes did you make to your eating or exercise did you make in the last 6 months?

  • I delay my breakfast to reduce the quantity of food based (its easiest not to think about food early in the day). I reduced the snacking at night and the number of baked goods I eat. The other main change is I eat salads for lunch.
  • I do 3 simple exercises a few times a week that don’t require going to the gym.
“I was very aware of not feeling good — this was my motivation to change.”

What health habits were easiest and hardest for you to change?

  • The snacking at night and reduction of baked goods were the hardest.
  • Delaying breakfast and going to salads and lunch were the easiest.
“Heroic efforts are not sustainable.”

How do you measure yourself to see if you are staying on track?

  • Taking weekly weight readings, checking with myself how I feel, looking in the mirror, and seeing how my clothes fit.

How do you get yourself back on track if you miss your nutrition goals, workout, coaching session, etc?

  • I simply go back to my default healthy meal plan.
“I don’t feel like I am dieting, but instead I am making smarter nutrition choices.”

You travel for business. How do you maintain your health and fitness when you are on the road?

  • I stick to my nutrition plan and continue my simple exercises.

In what ways does social support play a role in changing your eating or exercise habits?

  • It was helpful to know that the work that I was putting in was appreciated and it was motivating to try and show my family and friends the improvement I was making.

You are a busy member of an executive team. How do you find the time to be healthy?

  • I make it an integral part of my life.
“I feel educated and in control.”

If you could go back and do anything different about improving your nutrition or fitness, what would it be?

  • I wish I had been more aware of them earlier in life.

What was the hardest thing for you to change?

  • Adjusting my eating and resisting temptations.
“The biggest risk is trying to change too many things about your health and fitness…the key to success is focusing on the few things that really get results.”

What do you enjoy the most about your healthy lifestyle? What inspires you to keep it day after day?

  • I feel better and look better!

Compare how you feel now compared to when you first started out?

  • I feel 50-60% better, and still have room for improvement.

What has surprised you most about the health changes you’ve made?

  • I was surprised that I could sustain healthy changes and not have a huge impact to my life.
“A feeling of momentum is important.”

What success factors, tips, or hacks can you share that help make your health habits and motivation consistent?

  • Make sure that you find something that works for you!

Is there anything else you would like to add?

  • I would add that you will truly feel better and it is worth the investment to education yourself and that you don’t have to impact your life or add a lot more hours to do things to hit your health and fitness goals. Just being aware makes a big difference.
“I don’t feel I am missing anything as a result of my heath & fitness changes.”

nitin-and-son