How to Choose Exercise Routines for Work Performance

“I'm too busy to workout.” As high-performing professionals, we are constantly racing against time, tackling one meeting after another, striving to meet those ambitious sales targets, innovating the next big thing, or simply catching up on endless emails. It's common to hear phrases as the one above echoing within our workplace. We've been conditioned to believe that success necessitates sacrifice, and that sacrifice often seems to be our health and well-being. Exercise isn't just about looking good; it's the most powerful longevity drug. Regular physical activity has been linked to many benefits like improved mood, increased mental acuity, better sleep, and reduced risk of chronic diseases. It also helps manage stress, which is a prevalent issue in today's high-pressure work environments. Yet, despite these undeniable benefits, I, like many others, relegated exercise to the bottom of my 'to-do' list. Unfortunately, I learned its importance the hard way. There was this one particular day, overwhelmed with muscle pain from long hours of sitting, I ended up in the Emergency Room. That was my wake-up call, making me realize the folly of ignoring physical wellness amidst a busy schedule. Fast forward to today, I've managed to incorporate exercise into my routine, but I'm aware that many still struggle with fitting workouts into their demanding lives. I thus reached out to my friend Diego Carrete - Chief Wellness Officer, Transformation Coach for Busy Executives, and industry veteran for some advice. Here is what he recommended, a 3 step checklist backed by science and that can be done in less than 45 mins: 1. Focus on 3 x full body routines weekly, instead of one body part per day Why? You’ll engage more muscle groups simultaneously, reduce the risk of imbalances and most importantly, you’ll save time. Example routine: Chest press 3 sets of 8-10 reps; Assisted pull ups 3 sets of 8-10 reps; Shoulder military press 3 sets of 8-10 reps; Leg press machine 3 sets of 8-10 reps
; 10 minutes of abs. 2. Make sure you engage the main muscle groups such as legs or back Why? 1. You will recruit more muscle fibers. More muscle fibers = more chances of muscle growth 2. Higher workout demand. More intensity = more calories burned 3. Workout efficiency. These exercises will inherently work smaller muscles leading to higher efficiency (e.g. when you work your back you also work your biceps). 3. Train opposing muscle groups together Why? You'll enhance joint stability, and get more done in less time. It's a win-win for strength, aesthetics, and injury prevention. 
Example: Shoulder press + Lat pull down then rest. Since they are opposing movements, you can skip rest in between. 👇 Comment below the word “TRAIN” to receive a FREE sample routine including video demonstrations via DM, courtesy of Diego (if we are not connected, send me a connection request). 🔁 Repost if this is useful. ----- Follow me, tap the (🔔) on my profile Omar Halabieh

The Daily Non-Negotiables of a Corporate Athlete No one wants to be average. But high performance isn’t luck—it’s built. Structure, discipline, and the right habits create an edge—not just in fitness, but in leadership, decision-making, and execution at work. For me, it starts with an unbreakable daily routine—my seven non-negotiables. Daily Non-Negotiables: (1) Workout – Strength and endurance build resilience, both physically and mentally. Strength training improves energy levels, while cardio enhances endurance and stress management - key for staying sharp in high-pressure environments. (2) 10K Steps – Walking isn’t just movement; it’s mental clarity. It sparks creativity, enhances problem-solving, and provides uninterrupted time to think - critical for making decisions and approaching challenges with fresh perspective. (3) Mobility – This is often overlooked. A spine doctor told me I needed surgery on my L4/L5. Instead, I committed to daily mobility work, and after over a year, my back feels better than ever. Movement is medicine. Mobility reduces stiffness from long hours at a desk, and ensures I can perform at my best—without pain or limitations. (4) 90/10 Mindful Nutrition (Meats, Fruits & Roots) – What you eat directly impacts cognitive function, energy levels, and decision-making. A well-fueled body means sustained focus and the ability to perform at peak levels. Nutrition isn’t just about health - it’s a competitive advantage. (5) Sleep 7+ Hours - No negotiation. Sleep is the foundation of cognitive performance, emotional intelligence, and decision-making under pressure. High performers don’t cut corners on rest because they know a well-rested mind leads to sharper thinking, better leadership, and stronger execution. (6) Do Something Hard – Currently, I do Contrast Therapy: Sauna & Cold Plunge—deliberate exposure to extremes builds resilience, sharpens mental clarity, and trains the body to adapt under stress. The ability to stay calm under discomfort directly translates to managing stress, handling tough conversations, and making sound decisions in high-stakes situations. (7) Learn Something New – Growth compounds. Reading, podcasts, or gaining insight from others expands my perspective, keeps me adaptable, and sharpens my ability to solve complex problems. The best leaders are lifelong learners. High performance isn’t just about doing more, but thinking better. That’s why I schedule personal offsites (QBRs) - dedicated time each quarter to reflect, reset, and level up. Just like businesses need QBRs, so do you. I need space to zoom out and recalibrate. These habits don’t just improve fitness - they sharpen leadership, increase energy, and build the discipline needed to thrive in high-stakes environments. High performance isn’t about luck—it’s about commitment. Show up, level up, and lead by example. What’s in your daily non-negotiables? Drop them below. 👇 #HighPerformance #CorporateAthlete #Leadership #Discipline

𝗘𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 & 𝗣𝘂𝗿𝗽𝗼𝘀𝗲: 𝗧𝗵𝗲 𝗞𝗲𝘆 𝘁𝗼 𝗠𝗮𝘅𝗶𝗺𝗶𝘇𝗶𝗻𝗴 𝗛𝗲𝗮𝗹𝘁𝗵 & 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 You wouldn’t run your business without a strategy—so why approach your health & fitness any differently? 𝗧𝗮𝗰𝘁𝗶𝗰𝘀 𝗮𝗿𝗲 𝘄𝗵𝗮𝘁 𝘆𝗼𝘂 𝗱𝗼. Strategy is why and how you do them. Without strategy, you’re just spinning your wheels. And as a busy executive, wasted effort is the last thing you can afford. One of the biggest mistakes I see in the gym is effort without strategy. Every tactic you choose should serve a specific purpose—yet too often, I see people spending valuable time on workouts that don’t align with their goals. The result? Hours wasted with little to show for it—and when you factor in the value of your time, that’s thousands of dollars lost. 𝗘𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝗰𝘆 𝗺𝗮𝘁𝘁𝗲𝗿𝘀. Every minute you invest in your health should move you closer to the results you actually want. Take golf. If you want to hit the ball farther and play pain-free, would you: A) Spend hours grinding on the range with no clear plan? B) Follow a targeted program that builds strength, mobility, and power efficiently? Most executives choose “A” in the gym—logging endless treadmill miles, hoping it’ll somehow improve their energy, performance, and body composition. But that’s like hacking balls on the range with no swing adjustments. 𝗔 𝘀𝗺𝗮𝗿𝘁𝗲𝗿, 𝗺𝗼𝗿𝗲 𝗲𝗳𝗳𝗶𝗰𝗶𝗲𝗻𝘁 𝗮𝗽𝗽𝗿𝗼𝗮𝗰𝗵? Strength & mobility training designed to: ✅ 𝗜𝗺𝗽𝗿𝗼𝘃𝗲 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 – More power, speed, and boost energy ✅ 𝗣𝗿𝗲𝘃𝗲𝗻𝘁 𝗶𝗻𝗷𝘂𝗿𝘆 – Keep your body moving well, pain-free ✅ 𝗢𝗽𝘁𝗶𝗺𝗶𝘇𝗲 𝗯𝗼𝗱𝘆 𝗰𝗼𝗺𝗽𝗼𝘀𝗶𝘁𝗶𝗼𝗻 – Burn fat and build muscle 𝗛𝗼𝘄 𝘁𝗼 𝗺𝗮𝘅𝗶𝗺𝗶𝘇𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝗶𝗻 𝗺𝗶𝗻𝗶𝗺𝗮𝗹 𝘁𝗶𝗺𝗲: 1️⃣ 𝗧𝗿𝗮𝗶𝗻 𝘄𝗶𝘁𝗵 𝗽𝘂𝗿𝗽𝗼𝘀𝗲  – Align workouts with your goals & schedule for efficiency. 2️⃣ 𝗗𝗶𝘁𝗰𝗵 𝘁𝗵𝗲 𝗲𝗻𝗱𝗹𝗲𝘀𝘀 𝗰𝗮𝗿𝗱𝗶𝗼 – Strength & mobility deliver more impact in less time. 3️⃣ 𝗙𝗼𝗹𝗹𝗼𝘄 𝗮 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲𝗱 𝗽𝗹𝗮𝗻 – Precision and consistency outperform random effort. Your time is limited—so make it count. If you’re ready to get 𝗺𝗼𝗿𝗲 𝗿𝗲𝘀𝘂𝗹𝘁𝘀 𝗶𝗻 𝗹𝗲𝘀𝘀 𝘁𝗶𝗺𝗲, I’m offering a free Health & Performance Audit to help optimize your plan. Drop a ⚡ in the comments or DM me to take the first step. #EfficientHealth #GolfFitness #ExecutivePerformance