From Exhausted to Energised! Boost Energy for Demanding Work Days with This Framework
Let’s be real: if you’re an executive over 35, your energy is your currency. Every decision, every meeting, every deal you close relies on one thing—your ability to show up with focus and stamina. But here’s the problem: most executives don’t just lose energy; they bleed it, slowly and painfully, from long hours, high stress, and neglecting their bodies.
At Pillars, we have worked with countless executives in Central London who walk into my sessions saying the same thing: “I’m exhausted. I don’t have time for anything else, but I need to feel better.” The good news? There is a solution, and it doesn’t require hours in the gym or complicated diets. It starts with what I call The Energy-Boosting Workout Framework—designed specifically to boost energy for demanding work days.
Let us break it down for you.
Why Executives Over 35 Feel Drained
The Physiological Truth
After 35, your body doesn’t bounce back the way it used to. Testosterone levels drop (yes, even for women, though at a slower pace), metabolism slows, and muscle mass declines unless you actively fight it. Combine that with long hours of sitting in meetings or staring at screens, and you’ve got a recipe for low energy and creeping weight gain.
Scientific studies back this up. Research published in The Journal of Endocrinology confirms that hormonal shifts post-35 directly impact energy and muscle recovery. Meanwhile, the sedentary lifestyle many executives lead compounds these effects by reducing cardiovascular efficiency and blood flow.
The Lifestyle Challenges
Executives live on adrenaline—until it runs out. Poor sleep, irregular eating habits, and a heavy reliance on caffeine create a vicious cycle of energy spikes and crashes. We've seen it all, clients living off double espressos and croissants at 7 a.m., followed by a sugar slump at 3 p.m. Sound familiar? If your energy dips feel like clockwork, your lifestyle is probably sabotaging you.
Now, let’s talk solutions.
How Exercise Recharges Your Energy
When you’re already tired, working out can feel like the last thing you want to do. But here’s the irony: exercise is exactly what your body needs to break out of that fatigue trap and boost energy for demanding work days.
The Science Behind It
Exercise increases blood flow, delivering more oxygen and nutrients to your brain and muscles. It triggers the release of endorphins, those feel-good chemicals that improve your mood and focus. Regular workouts also improve your cardiovascular health, making it easier for your body to sustain energy throughout the day.
This isn’t just anecdotal. A 2017 study in The Journal of Physiology found that consistent moderate-to-intense physical activity enhances mitochondrial function—the powerhouse of your cells. Better-functioning mitochondria mean sustained energy levels over time.
Why It Matters for Executives
Energy isn’t just physical; it’s mental. A sharp, focused mind can make or break your career performance. Our clients used to complain about feeling foggy during afternoon strategy sessions, sales calls, or emailing sessions. Within two weeks of following this workout framework, their clarity improved drastically throughout the day. This framework has been tailored to help you not just survive but thrive during demanding work days.
The Secret Workout Framework
This isn’t about spending hours in the gym. It’s about efficiency—maximum results in minimum time. Here’s the breakdown:
1. Dynamic Warm-Up (5 Minutes)
Think of this as priming the engine. A good warm-up wakes up your muscles, increases your mobility, and prevents injuries. Try this:
Arm Swings: 10 per arm.
Leg Kicks: 10 per leg.
Torso Twists: 10 slow rotations to loosen your spine.
Clients have often complained they haven't got time for warmups. After experiencing less muscle strains and improved training consistency, they now swear by them. Lesson learned.
2. High-Intensity Interval Training (HIIT) (15 Minutes)
HIIT is the cornerstone of this workout. It’s short, intense, and ridiculously effective for boosting energy and burning fat. Pick two or three exercises and cycle through them:
Burpees: 30 seconds on, 30 seconds rest.
Kettlebell Swings: 15 reps.
Mountain Climbers: 30 seconds on, 30 seconds rest.
Repeat for 3-4 rounds. You’ll feel like you’ve run a marathon in just 15 minutes.
We have had reported by multiple clients on multiple occasions report that these quick sessions not only helped shed 10kg but also made their 8 a.m. board meetings feel less grueling. Studies, such as those from the American Council on Exercise, show that HIIT increases EPOC (excess post-exercise oxygen consumption), meaning you burn more calories and generate energy even after the workout ends.
3. Strength Training (10 Minutes)
Strength training is your secret weapon against age-related muscle loss. Focus on compound movements that work multiple muscle groups:
Deadlifts: 3 sets of 8 reps.
Push-Ups: 3 sets of 10-15 reps.
Pull-Ups (or Assisted Pull-Ups): 3 sets of as many as you can.
Strength isn’t just about looking good. It’s about feeling unshakable. Our clients have said after a few weeks of the deadlift program, they feel more grounded and confident walking into meetings and around London.
Research from Medicine & Science in Sports & Exercise highlights that strength training increases muscle efficiency and glucose metabolism, which can translate directly to more energy throughout the day.
4. Cool Down and Stretching (5 Minutes)
Don’t skip this step. Cooling down helps your body recover faster and reduces soreness:
Hamstring Stretch: Hold for 20 seconds per leg.
Hip Opener: Hold for 20 seconds per side.
Child’s Pose: 30 seconds to relax your back and shoulders.
Tips to Maximize Results
Consistency Over Perfection
You don’t need to work out every day. Three to four sessions a week is plenty. But stick to it. The real magic is in showing up consistently, not doing it perfectly.
Pair Workouts with Smart Nutrition
Fuel your body with foods that give sustained energy:
Before your workout: A banana or a handful of nuts.
After your workout: A protein shake or a meal with lean protein and slow-digesting carbs (think grilled chicken and quinoa).
The Protein-rich post-workout meals we prescribe our clients cut afternoon energy slumps in half. Sometimes, it’s the small tweaks that make a big difference.
Prioritize Recovery
Your body rebuilds energy reserves during rest, so make sleep non-negotiable. Aim for 7-8 hours a night, and consider active recovery days with light yoga or walking.
Studies from Sleep Medicine Reviews underscore the connection between quality sleep and energy restoration, emphasizing its critical role in maintaining high performance.
Success Stories from the Trenches
Many of our executives struggle with 14-hour workdays. After implementing this workout plan, they report energy has surged, mood improves, and—here’s the kicker, our clients are still sharp as a tack after their brutal 12-hour day. This is the perfect way to boost energy for demanding work days.
How to Get Started
Assess Your Fitness Level: Know where you’re starting from. Be honest about your strengths and limitations.
Schedule Your Workouts: Treat them like important meetings. If it’s in the calendar, it’s non-negotiable.
Work with a Pro: A personal trainer can help you optimize your form and progress safely. (If you’re in Central London, I’m happy to help!)
Conclusion
Your energy is your edge. And the right workout isn’t just about fitness—it’s about showing up as your best self every day, at work and at home.
So here’s my challenge to you: Start small, but start now. Because the secret to crushing long workdays isn’t in another coffee. It’s in training your body to thrive under pressure.
Enquire here to learn more about how I can help you transform your health, energy levels, and performance. Let’s get to work.
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