Quick correction from last week’s newsletter: Last week's edition's subject line got cut in the email version, the "I think" was dropped. It should have read "I think GLP-1s are doing more harm than good. Fight me." That was always a personal take, not a clinical claim. If you're on a GLP-1 or considering one, talk to your doctor before making any changes.

The start of her journey:

She’s 160cm, 65kg, and 40 years old. She has a full time office job, and no remote option, so she commutes. 30 minutes each way. She has a preschooler at home, her partner, and zero weightlifting history or structured training, ever.

Our objective was clear since day one: Habit first, strength second. Get her used to strength training and keep her active. Not to train like an athlete.

Some of my client’s gym equipment.

How we approached this.

Every part of her plan is meant to be enjoyable, not something she's hoping to quit.

Dietary and nutrition preferences. She enjoys tapas with her partner, so they're included in her strategy, not removed.

Short workout sessions. We prioritized compound exercises over isolation. The goal is to keep her routines short and effective, every minute counts in her agenda. 40 min per session, 3x a week.

Scallops. Lunch out tapas from my client.

Here’s her first workout routine - Full Body:

Client’s first workout routine.

Lighter version, same workout - Active Recovery:

Lighter version, including cardio. Active recovery day.

So, what’s the plan with her?

We got the base. Now we're working on the systems to make it stick: grocery shopping, meal prep, eating out protocols, recovery strategies, and more.

Training is only half the equation. What happens outside the gym, sleep especially, decides whether any of this actually sticks.

I’m sharing the exact sleep optimization protocol we're using with her. Grab it here.

Got a question about health, performance, or building a body and mind for your tech career or business?

Ask Me Anything. No topic off limits, work, energy, training, sleep, mindset, whatever you're dealing with right now. Drop your question here.

If we haven't met, or you're new here

Here's my introduction: I was a PM, overcaffeinated, constantly telling myself my health could wait, until it couldn't. I burned out and had to stop working completely.

Rebuilding from the basics, sleep, food, movement, mindset, is what actually turned things around. I studied to become a personal trainer, and today I help Tech Professionals and Founders stay lean and focused without sacrificing their career or business. That's ProductFitCoach.

If you want the full story, I put it in a video:

One last thing…

If you are a tech professional or founder willing to improve your health while getting in shape, here's how I can help:

1. Private Coaching: Improve your health and get in shape. Increase your energy and focus while boosting your career and business. Let's speak. Book a Free Strategy Call with me here.

2. FitDots: The first Fitness Plan really designed for busy professionals. You will get 15-to-45 min workouts without a gym + The Lean Nutrition System. Perfect to lose weight, gain muscle and improve your cognitive performance. Get your Time-Flexible fitness plan here.

Talk soon, Fer 👋

Disclaimer: This content is for educational and informational purposes only and does not constitute medical or nutritional advice.