It’s the new year. Guess what? You’re already thinking about getting healthier and thinking about how to get it done. But you know that if you don’t start with a plan you’ll just blow it away after that long international trip you just took.

Here at The Boardroom, you can rest assured we have you covered to keep you disciplined at all times and on track for your 2023 fitness goals and beyond. As a business leader, that should be your goal too. Fitness is an edge. And being a fit business leader has benefits, like:

1. Increased energy and productivity. Regular exercise can help improve energy levels and focus, making it easier to stay productive throughout the day.

2. Improved decision making. Exercise has been shown to improve cognitive function, including the ability to make better decisions.

3. Better stress management: physical activity can help reduce stress and improve overall mental well-being, which can be particularly beneficial for executives who often work in high-pressure environments.

4. Better health: regular exercise can help reduce the risk of a variety of health problems, including heart disease, diabetes, and some forms of cancer.

5. Positive influence on employees: leading by example can help promote a culture of fitness and well-being in the workplace, which can have a positive impact on employee engagement and productivity.

Creating a fitness plan as a busy executive can be challenging, but it is important to prioritise your health and well-being. Here are a few tips to help you create a fitness plan that works for you:

1. Determine what you want to achieve. If it’s to lose weight, tell yourself you’ll start with losing two kilos in your first month. That way, you’ve just set yourself a SMART fitness plan, with a Specific, Measurable, Attainable, Realistic and Time-bound goal.

2. Schedule your workouts: just like any other important task, schedule your workouts in advance and treat them as non-negotiable appointments. (Here’s a helpful book on the topic).

3. Make use of your lunch break: if you’re short on time, make use of your lunch break and squeeze in a quick workout or take a walk.

4. Find a workout that you enjoy: choose a type of exercise that you enjoy, whether it’s running, swimming, cycling, or weightlifting. It’ll be much easier to stick to your plan if you’re doing something you enjoy.

5. Be flexible: life can be unpredictable, so be prepared to adjust your plan as necessary. Remember, the most important thing is to keep moving forward, even if it’s not always easy.

Fitness is the dividend yield of a diverse portfolio that includes investments in fitness, diet and sleep. For the former, stay hydrated and ditch the soda except on a nominated cheat day. Eat more salads and beans. For the last one, just get at least seven hours of sleep a day. (Here’s another helpful article on the topic).

These things help. They add up.

Some people have asked me if getting a friend along helps. It depends. If your friend is a regular triathlon competitor, that would help because he’d want you to have high standards. But then again, he’d be busier than you. A ‘helpful’ friend who’s just starting out is not going to help at all. He might also be too lenient or too tactful to push you harder. Consider hiring a personal trainer instead. I’m not being biased. A personal trainer can help you create a personalised workout plan that fits your schedule and goals. A good one also motivates you through each rep, set and workout and helps you meet your goals. Like all investments you make, you get dividends only if you’re managing your ‘portfolio’ well.

Finally, never give up on fitness planning. Remember, it’s not about perfection but about progression.

Note: Sean is our in-house fitness trainer and resident bodybuilder. Sean aims to be an agent of change, influencing people on the importance of nutrition and regular exercise; an example for men to embrace their most authentic selves everyday instead of conforming to societal norms of the perfect body. Sean is based in Singapore but offers private 1-1 online training and coaching for busy executives or for a bodybuilding prep. Look out for more articles where Sean shares his secrets to feeling and looking the best at any age, no matter where you’re starting from.