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.

14/05/2026

Most leaders seek “cause & effect change”. This means making A change (eat less, run more etc) to bring about a certain change.

This leads to short, cheap motivation. As soon as a remanant of that change appear, your motivation plummets.

Instead seek to create an environment where behaviours can be repetitive and change becomes a constant.

Don’t eat for weight loss, eat to feed the body as a constant where weight loss becomes a byproduct.

Don’t just drink coffee for energy, set up your body so high energy levels is the norm.

Don’t just exercise for fitness, move constantly throughout the day so exercise is a natural extension.

By doing this, change becomes inevitable.

First, become aware of the triggers that lead to the opposite effect. What does your Friday evenings look like? What happens the moment you decide what to have for lunch? How is your office set up?

All these, and more will determine your environment.

12/05/2026

You are probably breathing incorrectly.

You may not even realise it but it’s likely affecting your sleep, your core stability and your energy levels.

Take a deep breath.
Did you breathe via your mouth?
Did you get no further than 3 secs before reaching your limit?
Did you inhale via your chest?

All very usual patterns, but wrong.

When you spend some time improving your breathing you will find yourself having better sleep, better clarity of thought and you will also improve your core stability.

Start with focussing on inhaling and exhaling via your nostrils NOT your mouth.

Who here is a nose breather? Or are you a mouth breather?

11/05/2026

Leaders can be effective but that doesn’t mean you are using your brain effectively.

Poor thinking uses up valuable energy.

That’s why you need to know methods for breaking the cycle of inner chatter.

2 ways in this video:

Uptime - external awareness of what is happening around you

Downtime - internal awareness of what is happening in your body.

Both are valuable if you adopt them regularly AND costs nothing. You can even start now.

05/05/2026

Rates of Obesity & overweight are around 64%

Rates of heart disease and diabetes are increasing.

Over 70% say they have been stressed to the point of overwhelm in the last year.

The average is not an aspirational model to follow.

The majority of clients who improved their energy levels and incorporated health based behaviours end up working better with more energy left at the end of the week.

The average are too exhausted by the end of the week to do anything.

Be above the average, starting with the following;
How you think
How you move
What you eat
How you sleep.

If you want to experience how to do this for FREE, DM me ‘average’ and I’ll tell you how to join my programme for free.

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?

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