I help executives and professionals build a lean, athletic physique while improving their health, energy, and longevity.

High performing careers place a constant load on the body. Long hours. Elevated stress. Travel. Poor sleep. Sitting too much. Training squeezed in when possible rather than done properly. Over time, health and fitness slip while work keeps accelerating.

That trade off compounds.

Energy drops. Recovery slows. Body fat creeps up. Joints start talking back. Training becomes inconsistent, not through lack of effort, but because the approach no longer fits the lifestyle.

You only get one body. It is the vehicle that carries everything else. If you want it to last, you have to be intelligent with how you train, eat, recover, and manage stress.

My coaching is built around structure. Training, nutrition, recovery, and daily habits that hold up under pressure and work around real schedules. Three to four hours per week is more than enough when it is done properly.

Physique matters. How you carry yourself in the boardroom matters.
Presence, posture, and physical condition influence first impressions, credibility, and authority. So does sleeping well, managing stress, and staying strong long term.

I spent years working as a senior physical therapist in clinics, after completing my undergraduate degree and qualifying as a sport and exercise scientist. That foundation shapes how I coach.

The physical therapy expertise is blended into the programming when required. Many executives deal with shoulder issues, lower back pain, sciatica, or joint problems. That does not mean stopping. It means intelligent exercise selection, rehabilitation exercises, progression, and load management so results keep moving without flare ups.

Very few online coaches combine a formal sport science background, clinical physical therapy experience, and a proven track record of consistent physique transformations. That overlap is where my results come from.

The focus
Lean, athletic physique
Better sleep and energy
Lower stress
Bodies that keep working year after year

You do not need more time.
You need a system that works with the life you already have.

It took me 10 years to figure out how to get abs

i've just made a free guide on how you can get them in 4-6 months regardless of whether youre in yoire 40s or not

Message me "LEAN" or drop It in the comments and ill send it over✅️

Dermot Duffy, MSc. BSc.

Being an Executive isn't always easy. Your schedule is unpredictable. You have conflicting responsibilities that pull you in multiple directions at once. You travel too much, have late hours and cross time zones: all things that wreak havoc on your body.

You've worked hard and paid your dues to finally earn an executive position. Hard work does pay off!

Just one minor drawback: Your new position may be bad for your health.

According to a recent study, the executive lifestyle leads to less sleep, more work hours, struggles with work-life balance, frequent travel, and sedentary lifestyle.

These factors put executives at a greater risk for sleep deprivation, heart disease, stroke, obesity, and cognitive decline.

That’s where I come in. As an online executive health coach and physical therapist. My Executive Health Program keeps you performing at your highest potential while also working towards your fitness goals. I focus on helping you move better as a human being and improving your overall health, energy levels and body composition, addressing the unique challenges of your lifestyle.

The physical therapy side of things is nothing something that all of my clients need. But with the prevalence of lower back pain being approximately 40% in the executive population (not to mention other injuries), it is something I commonly integrate into the programming to ensure clients return to pain-free function as soon as possible, and can still continue working towards their fitness goals.

All achieved whilst drastically improving health markers, combating the effects of ageing and allowing you to keep dominating life.

3 Reasons Why My Programs Are Effective

The Right System
A tailored plan that works for you, with the right gradual steps in the right order for immediate and long-term success.

The Right Data
As a Sport Scientist, I track, analyze, and optimize real-time health data to ensure you are at peak performance.

The Right Accountability
A coach to hold you accountable to achieve your identified goals, ensuring successful results.

It is like a three-legged chair. If you take any one of them out, the chair no longer functions, and it falls.

Book an Executive Health Audit Call to find out more details.

Executive Health Coach | Exercise Scientist | Enhancing Physical & Cognitive Performance, Boosting Energy, and Optimizing Body Composition for High Level Executives

Sick of that afternoon energy crash tanking your productivity? Try this.

Big carb lunch at 12 or 1.
Energy drops.
Focus gone.

Change the structure.

First meal.
Protein and fats only. 🥓🥚
No carbs.

Energy stays steady.
No crash.

Carbs come later.
Around training. 🍚💪
Pre lift.
Post lift.

Same food.
Smarter timing.
More output.

I've spent 18 years in the gym 🏋️‍♂️

For the first 10
I still couldn’t get abs.

Not because I wasn’t training hard.
Not because I didn’t care.

I was trying to figure it out myself.

Eventually I stopped guessing.
I hired a coach 🎯

Within three months
I was in the best shape of my life.

Can you do it alone?
Possibly.

If you want to spend years bouncing between opinions 📱
10 influencers.
10 methods.
10 different rules.

That path usually leads to confusion
and average results.

Even when it works
the outcome is rarely optimal.

High performers don’t experiment with outcomes that matter 💼
They compress time.
They remove guesswork.
They learn from someone who has already made the mistakes.

That applies to business.
Training.
Health.

If you want to get in the best shape of your life in 2026, 
and do it properly.

Message me "READY" or tap the link in my bio.

Here’s how I stay in shape by nailing my mornings 👇

Same routine. Every day. No thinking.

1️⃣ Wake up. Cold shower. Out the door.
No phone. No delay. Straight into the day.

2️⃣ Morning light + 30 minute walk
Roughly 3,000 steps done before most people wake up.
10K steps becomes easy when you don’t leave it all for later.

3️⃣ Sleep and recovery handled early
Morning light hits the eyes.
Melatonin shuts off. Cortisol comes up.
Body clock set for deeper sleep later that night.

Better sleep. Better recovery.
Training feels easier. Fat loss moves quicker.
Hormones work how they should.

Same rule every morning.
Non negotiable.

Do this daily and the gym progress will improve.

I’ve been traveling South America for the last two years.
Five countries. Different routines. Same result.

Here’s how I stayed in shape the whole time 👇

1️⃣ Intermittent fasting
First meal midday. Last meal at night.
Easy structure. Easy deficit.

2️⃣ Weekday discipline, weekend flexibility
Calories lower Monday to Friday.
Restaurants and life on the weekend 🌮🍷
Way easier to stay consistent long term.

3️⃣ One gym membership, everywhere
Smart Fit. Has everything. Reliable. Everywhere I’ve been 🏋️‍♂️
No excuses, even while moving countries.

Same principles. Different locations.
Train 3x a week. Keep it simple. Stay in shape while living your life 🌍💪

6 MONTH TRANSFORMATION 💪

Six months of work with my client Phil.

155 lbs on the left.
145 lbs on the right.

The scale moved.
But the real change was body composition.

Phil wasn’t starting from zero.

Busy job in a fast paced industry.
Long work hours.
High stress.
Limited time.

Still training a few days per week.
Running.
Gym classes.
Circuits.

Showing up consistently for years.

The issue wasn’t discipline.
It was structure.

No clear training plan.
No progression being tracked.
Nutrition was decent but unmanaged.
Social meals most weekends 🍷
Sweet tooth always creeping in 🍫
Sleep and recovery taking a hit.

A lot of effort.
Very little return.

We didn’t strip his lifestyle back.
We didn’t remove eating out.
We didn’t overload his schedule.

We built a system that fit real life.

3 structured strength sessions per week.
Clear progression.
Cardio with intent.
Calories set properly.
High protein without obsession.
Flexible weekends.
Rules for restaurants that actually work.

Same job.
Same social life.
Different outcome.

Six months later 📈
Leaner.
More muscle.
Better energy.
Less guesswork.
Training with purpose.

If you’re a busy professional putting the work in but not seeing the return.

If your time is limited and progress feels slow.
If you’re stuck in that middle ground of training hard but spinning your wheels.
And you want a lean, athletic physique going into summer 👇

DM me “LEAN” for more info.

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