Words by Ollie Thompson, a leading personal trainer that specialises in helping career-focused professionals thrive by rebuilding their bodies for energy, longevity and pain-free movement.
Most of us struggle to find time for exercise, especially when work gets busy, responsibilities pile up, and you begin to feel overwhelmed. It’s during these times that carving out a 30-minute slot in your day to work out becomes even more crucial. Exercise is a powerful remedy, especially for stress relief, mental clarity, and mood enhancement. Additionally, it provides essential “you” time away from external stressors.
I’ve worked with dozens of busy executives, startup founders, and industry leaders who maintain non-stop careers, travelling weekly, all while balancing family life. Many of them swear by their commitment to their health. Staying committed to fitness and health is challenging, but the benefits – enhanced health, cognition, and productivity – are entirely worth the effort.
Here are five impactful routine tweaks that these clients find most successful in managing their fitness journeys.
Shorter workouts
Contrary to popular belief, a gym session doesn’t have to last an hour. In fact, 30-45 minute workouts, when properly planned, can yield greater benefits. Whether you’re in the gym, running, or focusing on a specific exercise modality, 3-4 sessions per week are excellent for building fitness while managing recovery. Two of my favourite methods for increasing the efficiency of shorter workouts are incorporating strategies like circuits and opposing supersets.
Calendar integration
Incorporate your workouts into your work calendar to make them non-negotiable and to ensure nothing interferes. Assign the same level of importance to your exercise session as you would to a board meeting or catching a flight. Consider sharing your workout schedule with your assistant to guarantee they respect this dedicated time when managing your schedule. Many of my high-performing clients find value in adhering to a consistent morning workout routine. This not only sets a positive tone for the day but also allows you to avoid the inundation of emails and work obligations that typically occur later in the morning.
Gym accessibility
Opt for the most convenient gym or create your home gym setup. With minimal equipment, you can still achieve an effective workout, especially with guidance from an experienced health professional like a personal trainer. Many of my online clients have achieved excellent results using just basic equipment such as free weights, a yoga mat, and bands.
Wearables
Incorporate fitness trackers like a Whoop band or a smartwatch into your lifestyle. Setting and tracking goals, such as exercising four times per week or achieving a specific monthly exercise duration, can significantly improve consistency. Additionally, connecting with friends, family, or colleagues through your wearable can add a touch of friendly competition, enhancing motivation.
Preparation for morning workouts
Acknowledge that the quality of your morning workout begins the night before. Ensure a good night’s sleep by paying attention to lifestyle habits, including the timing of your last coffee, alcohol consumption, exposure to light, sleeping environment, and the ability to “switch off” from work before bedtime. Managing these lifestyle factors enhances sleep quality, playing a significant role in your energy and motivation to adhere to your workout the next morning.
Overall, these routine tweaks can help you prioritise fitness and seamlessly incorporate it into your busy schedule.
Previously named as one of London Evening Standard’s top London personal trainers, Ollie Thompson works across London and Cambridge and offers both in-person and virtual personal training. He uses bespoke 1:1 coaching, to help optimise health, build strength, become pain-free, boost energy and navigate midlife fitness, using tactics that work seamlessly alongside a busy lifestyle. With almost 10,000 hours of coaching under his belt, he’s been fortunate to work with a variety of industry leading clients, ranging from CEOs, senior executives and bankers to stage performers, actors and doctors.
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