In my book I described the term “fitness economics”.

Training and taking care of your body will ultimately make you more productive and effective and save you more time than not training and investing that time into the work you want to get done.

So if you want absolute peak performance, training and eating well are a part of your lifestyle.

But if you’re hustling all the time, you need to be very smart about your body and the way you’re taking care of it.

Your workouts need to be tailored to your needs, your food plan needs to cater for your busy schedule and your focus needs to be good enough for you to follow through.

Otherwise you’re just wasting your time.

Train smart

A programme suitable for an average person is not going to work for you as a busy City professional.

You need your workouts to be short yet effective, depending on your goals of course.

So forget about training 90 minutes 5 days a week.

45 minutes to an hour is the absolute maximum.

After that you become counterproductive due to cortisol release anyway.

If you’re working on your body composition, want to be leaner, defined and well build your workouts need to be based around big compound movements.

Squats, bench press, pullups, deadlifts and many more.

Only use a few isolation movements and focus on compounds.

You don’t have time to pretend you can train like someone in a men’s health magazine.

Their lifestyle is different and although they could be natural, they could also be on steroids or at least peptides.

So train smart, use compound movements, aim for maximum 20 sets total per workout, keep your breaks short and intensity high.

If you’re training for fitness, forget about treadmill or organised health club classes and choose some high intensity workouts or drop sets with compound movements again.

Your lactic acid will move much quicker compared to someone jogging for ages or jumping around in a group class.

Remember you want to do things smarter, you don’t have time to waste making either no or very slow progress.

Synchronise your eating

At first you might think you won’t find steamed cod with sweet potatoes and greens at every corner.

But we found so many great places to eat healthy in The City when we went around Aldgate, Aldgate East and Tower Hill area.

Here is the list of TOP 10 we found.

Now knowing your goals, food quantity and macronutrients it shouldn’t be a problem for you to follow your eating precisely so you can meet your goals.

You don’t need to track everything you eat as it’s time consuming.

But understand how different food fills different functions and know how much protein, carbs and fat you should be roughly eating each day.

That will certainly help you optimize your food and both physical and mental performance.

And at the end of the day, if you want to change anything about your body you must focus on the food.

Food contributes to at least 80% of your success.

So focus on it whenever you can because there will be times when you won’t be able to.

Your client lunches and dinners are going to happen as business is about people so you need to cater for that as well.

And focusing on food and eating nutrient dense meals will not only increase your physical and mental performance but will ultimately help you save time too by making you more productive again.


You’re probably constantly focused on a lot of important, both work and non-work related things.

And you should be focusing on them after all.

But your body shouldn’t come as an expense.

If you take great care of it, it will make it easier for you to manage everything else that’s important in your life.

Now your circumstances are extraordinary so your approach to your body needs to respond to that.

So you need to take care of your body if you want to perform on a top level.

And with the time and focus you can afford to give it you want to make sure you’re doing it right.