These Are The Key Factors Behind Living Longer and Healthier Life

If I’d pick one thing I have always been curious about is what is the most important to focus on when it comes to living a healthy, strong and long life.?

I know how it is to be a busy regional manager, business owner, father and a husband (unfortunately that was the order of priorities in the past).

And if you have a lot on your plate? the same, then you might need to think twice about what strategy to choose to stay fit and healthy.?

It is important to include things like sleep, nutrition, activity, stress management and many more.?

But if you like myself or clients, I am working with then this is what I suggest you focus on below area to make most of your time.

If you've only got 3-5 hours each week to focus on your health, spending all that time in saunas, ice baths, or meditating might not be giving you the best results. Don’t take me wrong, these all can be beneficial, however, they shouldn't replace a well-planned, targeted exercise routine.

Based on scientific research, we understand that VO2 max and your strength/muscle mass are the key factors for longevity.

If you're short on time, prioritising these is crucial. Otherwise, you're neglecting the most valuable investments for lesser gains.

If you're unsure about your VO2 max or your strength and muscle mass compared to others your age, I recommend getting to know these figures. It's essential for targeting areas to enhance.?

Remember, measuring leads to improvement. If you need assistance with testing, just reply "TEST" here, and I can walk you through the process we use for our clients.

I typically categorise exercise into four main groups:

• Resistance training
• Zone 2 Cardio
• V02 max specific cardio (higher intensity)
• Stability, mobility & flexibility

There isn't a one-size-fits-all answer for how much of each type of exercise you should do. It all depends on your individual circumstances. Let me share an example of a recent client, and maybe you'll find some similarities.

Take, for example, a recent client of mine—a 56-year-old man looking to shed some body fat and overcome old sports injuries. Despite a demanding work schedule and empty nest syndrome, he committed to dedicating five hours per week to his health, specifically in the mornings from Monday to Friday.

Here's a snapshot of the plan we crafted for him:

- Mondays, Wednesdays and Friday: Mobility exercises followed by resistance training.

- Tuesdays: Stability and flexibility work, then zone 2 cardio.

- Thursdays: Stability and flexibility exercises, followed by a mix of zone 2 cardio and interval training.

By sticking to this plan and following our dietary guidance, he can expect significant improvements in strength, fitness, weight loss, and overall health within just 16 weeks. It's proof that consistent effort pays off, even with just a few hours per week. Our approach isn't about quick fixes or crash diets—it's about making sustainable lifestyle changes that lead to lasting health and vitality.

If you're ready to prioritise your health and commit to making real, long-term changes, I offer personalised coaching designed to provide support, accountability, and structure every step of the way. If you're serious about taking your health to the next level, click the link below to schedule your free assessment call with me. Let's make it happen together. ?? Application form here ??

Improve your metabolism and CV health by moving more.

Start today and after each main meal get out and walk for 10-15 mins.

You can start by taking 5 mins walk after on of the meals, do it consistently and over time get to walking 10 or 15 mins after breakfast, lunch and dinner.

These are small actions that if done consistently will have massive compound effect on your weight management, energy levels and overall health.

Tom didn't really like what he saw in the mirror anymore.

He said:

"I can't believe how much fat I have put on in the last 2-3 years."

"I would love to be in the same shape as I was at Uni."

"I've tried different diets but lost motivation after a few weeks and always experiences yo-yoing."

Is this exactly your case, or similar???

Tom is a busy professional, running 2 businesses. Spending lots of hours behind the computer and traveling.

He reached out to us on the High performance health programme..

We quickly helped Tom achieve 12 kg loss in 14 weeks.

How have we helped Tom?

With structured plan for workouts that doesn't take more than 30-40 mins 3-4x a week.

Giving him structure for his nutrition, so he knows now exactly what and when to eat.

He is energised all day.

Holding him accountable so he stays on track and achieves his goal.

Since working with Tom, he has been very consistent and made brilliant progress, while still enjoying weekends out with friends and travelling around the world .

Want to Explore professional support & accountability?

This is precisely what you can expect when you join my program. No tricks, no generic meal plans...

Instead, you'll receive genuine coaching, support, and knowledge that will lead to long-term health improvements and enable you to accomplish your weight-loss and performance objectives.

If you're interested in discovering more, feel free to fill the application form , and I'll be delighted to provide you with all the information.

?? Application form here ??