5 High-Performance Habits You Need to Start Right Now

You are reading The Fit Executive Blueprint, the newsletter created by Andy Naylor, CEO of Naylor Body Design.

A few years ago, in 2019, I made a huge mistake.

I went from being an active personal trainer, on my feet all day, to sitting in my kitchen, glued to my laptop, drinking enough coffee to power a small city.

I told myself:

“I’m building something big.”

“Just grind harder.”

“Sacrifice now, success later.”

But here’s what truly happened:

? I stopped training like I used to.

? I started eating more crap: cheesecake, cookies, and red wine became my ‘reward.’

? I gained weight.

? My energy crashed.

? My weekends turned into escapism: pubs, Netflix, anything to ‘switch off.’

Know the feeling?

It took me way too long to admit it, but I had let myself go.

And guess what?

A sluggish, tired, out-of-shape version of me was a terrible CEO.

So, I made a shift.

Not a 180-degree, overnight transformation... because that never lasts.

But a real shift.

Here are the 5 high-performance habits that got me back on track and that YOU need to start right now:

1?? Win the First 30 Minutes of Your Day

Most people wake up and immediately check emails, social media, or Slack. Don’t.

Instead, move your body, hydrate, and take control before the world pulls you in 10 different directions.

2?? The "Too Busy" Workout Rule

You don’t need 90-minute gym sessions.

If you can find 30 minutes, 3x a week, you can get in shape. (Yes, even at home. Even with just dumbbells.)

3?? Work, But Don’t Sit There All Day Like a Zombie

If you sit all day, you’ll feel like garbage.

Set a reminder: every 50 minutes, stand up and move for 5.

Walk while on calls.

Stretch between meetings.

This one thing alone will boost your energy like crazy.

4?? The "CEO Diet" That Won’t Make You Fat

Stop kidding yourself with ‘just one more snack.’

Follow this:

? Stick to high-protein meals.

? Eat like an athlete, not a stressed-out executive.

? If you’re constantly eating restaurant food, get strategic (protein first, avoid liquid calories, be smart with portions).

5?? The "Weekend Trap" Escape Plan

You work your ass off all week, so by Friday, you’re done_._

You hit the pub. You overeat. You sleep in.

Then Monday hits, and you feel like garbage again. Repeat cycle.

Instead:

? Keep some structure on weekends (move your body, eat decent meals).

? Have one planned indulgence, not a 48-hour binge.

? Remember: high-performance isn’t a Monday-Friday job.

I share this because I lived it.

I was that burned-out, out-of-shape business leader.

And I see so many smart, driven, ambitious people falling into the same trap.

Your health fuels your business. Your energy fuels your leadership.

Your habits fuel your success.

So, start small.

Pick one of these habits and implement it today.

Which one are you committing to? ??

Book a consultation call (complimentary) today by visiting my website (link at top of post)

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PS...

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