Flow Executive

Helping success-driven high achievers upgrade how they feel, look and perform.

Personalised coaching, focused on your unique needs and goals.

Founder

Fit Squad DXB

Personal Trainer

Fitness First Middle East

Fitness First Australia

Parkwood Leisure

Writing about health and human potential. Try my free newsletter below.

Hey Superhumans! 👋

I'm Rob.

My mission?

To help busy professionals like yourself upgrade how you feel, look and perform. 

The corporate world steals vitality.

Defining unfit, tired, and stressed as the norm for success-driven high achievers.

Over the last decade, I've immersed myself in the world of health and high performance.

Coaching executives and entrepreneurs around the globe has helped me understand the nuances and systems involved in optimising health and performance.

With hundreds of successful client transformations later.  

The goal is now to build an army of business athletes.

Are you ready?

Rob

Flowexecutive.com

These 4 mental models will change your life:

Rob Willoughby

Mental Models

In our world of distraction.

Upgrading your ability to focus is a valuable skill. 

Train the mind with mental workouts.

Cut out distractions and unlock the power of undivided attention.

Treat your mind like a muscle. 

Use timed deep work sessions as resistance to build strength.

Put in the reps to trigger adaptation, allowing you to develop your focus muscle.

Just like in the gym, start small and then progressively overload. 

Create your deep work environment.

Pick one task to focus on and do your best to eliminate all distractions.

P.S. What's your one thing?

Your circadian rhythm controls how you function.

Here are 5 easy ways to master it:

Circadian Secrets

People get it backwards.

They say prioritising health is hard.

You know what’s hard?

- Weight gain
- Chronic fatigue
- Excessive stress
- Mental exhaustion
- Preventable sickness

Reprogram your mind.

Getting healthy is the ultimate investment in yourself and your family.

You know what to do.

Start simple to rebuild your lifestyle. 

Make it permanent.

Small steps lead to big wins.

P.S. Why do we ignore health until we're sick?

Brain Food

Leadership roles compound the risk of health issues.

So surround yourself with:

- Downtime to recharge
- People who support you
- Fun activities outside work
- Things that support wellbeing
- Food that makes you feel great

Brainwash yourself before work can.

Good leaders protect their minds and bodies.
⁣
⁣Why?⁣⁣
⁣
⁣⁣⁣⁣It contributes to greater productivity and happiness.⁣⁣
⁣⁣
There are two simple steps to follow.⁣⁣
⁣⁣
Decide the type of person you want to be.⁣⁣
Prove it to yourself with small wins.⁣⁣

P.S. Does your environment support health?

15 ways to become a highly effective human: 

 1. Being lean
 2. Good cardio
 3. Optimal health
 4. Protecting sleep
 5. Physical strength
 6. Breathing practice
 7. Smart food choices
 8. Developing discipline
 9. Eliminating distractions
10. Goal-directed behaviours
11. Regular dopamine detoxes
12. Intentionally do hard things
13. Get comfortable with silence
14. Learning, courses and coaching
15. Scheduling, structure and routine
 
Pick one and start focusing on it today. 
 
Then add another. 

P.S. Which idea are you picking?

Comment below ↓

James Clear is the king of habit formation.

(Here is his 10-second masterclass)

When building good habits make it:

- Easy 
- Obvious
- Attractive
- Satisfying 

When breaking bad habits make it:

- Difficult 
- Invisible 
- Unattractive 
- Unsatisfying

Simple habit strategy.

P.S. What new habit are you building?

10 common sleep kryptonite:

- Random bedtime
- Late evening meal
- Skipping a workout
- Alcohol consumption
- Technology addiction
- Late afternoon caffeine  
- Too much evening fluids    
- No downtime before bed 
- Hot bedroom environment  
- Bright lights in the bedroom 

Avoid as many of these as possible. 

P.S. Which one are you most guilty of?

Not sleeping enough is nothing to brag about.

It's irresponsible.

Ability to function deteriorates:

- Chronic health issues
- Impaired cognitive function
- Poor judgement and awareness

The idea of 'sleep when you are dead' is silly.

Poor sleep has consequences.

Neglecting it?

You're not just tired, you're underperforming.

These 3 quick fixes will upgrade your sleep: https://lnkd.in/e7jbaJmk

Stop running on empty.

P.S. How many hours do you sleep?

To improve your health, first master the basics.

Don't overcomplicate it.

- Learn to sleep better
- Build a habit of daily exercise
- Eat foods that promote good health

Those are the fundamentals...

Sure, it's easier said than done.
Sure, there are plenty of variables.
Sure, there's so much more to learn.
Sure, you need to get better over time.

But if you never start?

You'll never learn.
You'll never get better.

P.S. Have you started your health journey?

5 high-performance secrets that will improve your life:

High Performance Secrets

Feeling drained? 

Try focusing on these 7 types of rest:

7 Types of Rest

Great workouts are for:

- Building muscle
- Improving fitness
- Developing discipline

Great nutrition is for:

- Healthy waistline 
- Mind and body fuel
- Avoiding an early grave

Understand the difference.

Both matter, start simple then build.

P.S. What is your focus?

When starting your health journey.

Remember this:

- Pick your high-impact habits
- Find some accountability
- Stay consistent 

Start and then don't stop.

Every small step counts towards your progress.

Make it easy for yourself.

Stack the odds in your favour with a simplified plan of action that removes any guesswork.

Don't try and do too much too soon.

Focus your energy on pulling the biggest levers first.

High-impact habits are what make the difference.

Use accountability as your secret weapon to do what needs to be done.

Consistency is key.

P.S. I'm curious—has my content helped you?

Use box breathing to find calm amongst the chaos.

Here's how to do it:

Inhale, hold, exhale, and pause - all for 4 counts each.

This balanced breathing calms your nervous system, reducing anxiety and enhancing clarity.

Focus on the rhythmic cycle to stay present. 

This boosts focus, making it easier to handle stressors without feeling overwhelmed.

Box breathing offers control in havoc.

It becomes your tool, promoting intentional responses over impulsive reactions.

Give it a go whenever needed.

P.S. Have you tried breathwork yet?

Stop associating pain with a good workout.

Stimulate not obliterate.

Trigger adaptation but understand diminishing returns.

Change how you perceive exercise.

Bad workouts:

- Make you tired
- Feel like a punishment
- Limit movement the next day

Good workouts:

- Give you energy  
- Feel like a great accomplishment
- Promote pain-free movement and function

Something to think about.

P.S. How do you feel after a session?

Top business leaders remind me of pro athletes.

High performance the hygiene standard.

Default actions:

- Exceptional physical fitness
- Incredible mental clarity
- Fantastically dedicated
- Primed to succeed

Top performers lead by example.

Knowing the multiplier effect impacts those around.

My newsletter readers are business athletes.

Join them for health and performance tips every week.

Subscribe here: flowexecutive.com

Night-time screen use damages sleep quality.

My sleep data confirms this.

Here's why:

- Takes you longer to get into deep sleep
- Then you spend less time in it

We need device-free time before bed.

Who finds this challenging?

Let me know below ↓

The eating habits of centenarians:

Overeating is a problem fuelling global obesity.

The Japanese have an easy rule that fixes the problem.

Yesterday, 500+ superhumans learned how to improve their eating habits.

Miss the issue?

Grab it below ↓

https://lnkd.in/evQZiRmY

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