If I Had Only 30 Days to Get in Shape, THIS Is What I Would Do First

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

Let's start with what you should NOT be doing:

Overthinking

Overanalyzing

Waiting for the “perfect” time to start.

...there is no perfect time. There is only NOW.

After over 22 years of coaching 1,000+ business leaders, I’ve seen it all.

The ones who win aren’t the ones with the perfect plan. They’re the ones who TAKE ACTION.

So if I had only 30 days to get in shape, here’s EXACTLY what I would do:

Step 1: Ruthlessly Eliminate Excuses

You don’t have time? Neither do the busiest CEOs I coach, yet they make it work.

You lack motivation? Momentum is what gets results.

Not sure where to start? That’s what I’m about to tell you.

Step 2: Master Your Nutrition

You don’t need a complicated meal plan. You need simplicity.

I will never stop saying this: simplicity is a skill.

Eat protein at every meal (chicken, beef, whey, fish).

Cut out ultra-processed junk (the energy drainers).

Stick to single-ingredient foods (things your grandparents would recognize).

If you eat out, make smarter choices: steak and veggies > pasta and bread.

Small changes here make a BIG difference.

Step 3: Strength Train 3x per Week

Forget marathon cardio sessions. Strength training is KING.

Why? Because it builds muscle, torches fat, and makes you more resilient to stress.

Keep it simple: 3 full-body workouts per week, 30-40 mins each.

Chest press, push-ups, rows, leg press, shoulder presses—done.

No fancy equipment. No wasted time. Only results.

Step 4: Walk 8,000-10,000 Steps Daily

Walking is the cheat code to fat loss and longevity.

It clears your mind, reduces stress, and burns calories effortlessly.

If you’re on calls all day, take them while walking.

Most of my clients drop 10+ lbs simply by adding more daily movement.

Step 5: Prioritize Sleep Like Your Business Depends on It

Because it does.

Every CEO I work with who struggles with energy, focus, and weight gain has one common problem: poor sleep.

Here’s how to fix it:

No screens 1 hour before bed.

Blackout your room.

Go to bed at the same time daily.

Wake up early and get morning sunlight.

Fix your sleep, and everything else gets easier.

Step 6: Manage Stress (or It Will Manage You)

You can be the most disciplined person on the planet, but if your stress is out of control, your body will fight against you.

Stress spikes cortisol, making fat loss harder and muscle gain slower.

Daily deep breathing or meditation (5 mins is enough).

Cut back on caffeine after noon.

Spend time with family and friends.

Control what you can. Let go of what you can’t.

A calm mind leads to better decisions—in business and in health.

The Bottom Line?

You don’t need more information. You need action.

If you did these SIX things for 30 days, you would lose fat, build muscle, regain energy, and feel like a different person.

The question is: Will you finally take action?

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

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