You're crushing it at work. 60+ hour weeks. Constant travel. Client dinners. But you're 20 lbs overweight, exhausted, and your doctor just warned you about your blood pressure. Here's how 200+ executives I've trained transformed their bodies with just 4 hours/week.
You don't need me to tell you fitness is important. You KNOW this.
The problem isn't knowledge. It's implementation under extreme time constraints.
Your reality:
Most trainers will tell you: "Just wake up at 5 AM and train for 90 minutes!"
That's bullshit. You're already maxed out. Adding another 90-min commitment won't work.
What WILL work: A minimalist approach designed specifically for time-crunched professionals.
3 workouts × 45-60 minutes = 4 hours total
That's it. No 2-hour gym sessions. No daily workouts. Just 3 focused sessions that deliver maximum results with minimum time.
Done in 60 minutes. Build strength, burn fat, improve posture (crucial for desk workers).
Done in 45 minutes. Cardio health, stress relief, calorie burn.
Done in 60 minutes. Build muscle, increase metabolism.
Total: 3 workouts, 165 minutes (2.75 hours)
Notice: No 5 AM workouts. No 7-day/week commitment. Just 3 focused sessions that fit your schedule.
You eat out 10-15 meals/week. Client dinners. Airport food. Hotel room service.
Forget meal prep. You won't do it. Here's what works:
Breakfast (home, consistent):
4 eggs + 2 egg whites + handful spinach + black coffee
→ 500 calories, 50g protein, 15 min to make
Lunch (eating out):
Chipotle bowl: double chicken, no rice, extra veggies, salsa
→ 500 calories, 65g protein
Dinner (client dinner/travel):
Steak or fish + veggies, skip bread/dessert, 2 drinks max
→ 700-900 calories, 50-60g protein
Total: ~1,700-1,900 calories, 165-175g protein
That's enough to lose 1-2 lbs/week while maintaining muscle and energy for work.
Any restaurant, anywhere:
Result: You stay on track without being "that guy" who orders a salad at a steakhouse.
You're on the road 2-3 days/week. Hotel gyms suck. Here's the solution:
Circuit (repeat 4 rounds):
Done in 30 minutes. No equipment needed. Maintains muscle, burns calories, clears your head.
You're stressed AF. Cortisol is through the roof. That makes fat loss HARDER.
3 non-negotiables:
I know, I know. "I'll sleep when I'm dead." Cool. Keep that up and you'll be dead at 55 from a heart attack.
Fix: Block 11 PM - 6 AM as "sleep time" on your calendar. Treat it like a meeting.
Not for calories. For cortisol management and mental clarity.
When: First thing AM (clears your head) or lunch break (resets focus).
No work emails. No calls. Just family, hobbies, or doing nothing.
Why: Recovery isn't optional. Burnout kills productivity AND health.
Weeks 1-4: Foundation
→ 3 workouts/week, nail the eating strategy, sleep 7 hours
→ Goal: Down 4-6 lbs, energy up, habit formation
Weeks 5-8: Progression
→ Increase weights 5-10% per workout, tighten nutrition (no cheat meals Monday-Thursday)
→ Goal: Down 8-12 lbs total, visible muscle, clothes fit better
Weeks 9-12: Finish Strong
→ Peak intensity, add 1-2 cardio sessions if schedule allows
→ Goal: Down 12-18 lbs total, lean, energized, blood pressure improved
Realistic outcome:
→ Lost 12-18 lbs fat
→ Gained 2-4 lbs muscle
→ Blood pressure normalized
→ Energy through the roof
→ Sleeping better
→ More productive at work
Mistake #1: Trying to do too much
You sign up for 6-day/week programs. Burn out in 2 weeks. Quit.
Fix: Start with 3 days/week. Master that for 12 weeks FIRST.
Mistake #2: All-or-nothing thinking
"If I can't meal prep perfectly, why bother?" So you eat like shit.
Fix: 80% adherence is enough. Nail breakfast, make smart choices dining out, don't stress perfection.
Mistake #3: No accountability
You're self-motivated at work. Fitness is different. You need external accountability.
Fix: Hire a trainer who understands executive lifestyles (not some 23-year-old who's never had a real job).
You think in ROI. Here's the math:
Investment: 4 hours/week training + $500-1,000/month for a trainer = ~$15K/year
Return:
ROI: Infinite. You can't put a price on being alive, healthy, and energized for your kids/grandkids.
You don't need 10 hours/week at the gym. You need 4 hours of focused training + smart eating + 7 hours of sleep.
That's it. No magic. No hacks. Just consistency with a program designed for your reality.
200+ executives have done this with me. You can too.
I specialize in training high-performing professionals in Westlake Village. 4 hours/week. Real results. No BS.
Book Free ConsultationLearn how to position yourself as the go-to trainer for busy professionals who will pay $200+/session.
Get The Complete Guide →