Body Transformation Coach for High Performers | Help Tired Executives turn into Vibrant Corporate Athletes | Founder @SZ

Is health your #1 priority?

Your health is the ultimate game-changer, the vital factor that transforms every aspect of your life. Lose it, and you risk losing everything else in a relentless battle to recover.

95% of high performers don’t pay attention to their health, 

Which causes
➡ Bear belly
➡ Poor energy
➡ Mood swings
➡ Back problems
➡ Eating disorders
➡ Poor intimacy with their partner
➡ Overall health disaster

Reasons
🚨 Long work hours
🚨 Business priorities
🚨 The hunger to get to the top
🚨 Sitting on a chair for 8+ hours
🚨 Demanding and stressful environment

I can help you get your health, energy and shape back 

✅ Without spending hours at the gym
✅ While still eating the food you love
✅ With a customized program adapted to your busy schedule and preferences

Taking care of your health is not a quick fix. It is a lifestyle.

You don’t have to be a fitness freak to get in shape and STAY in shape for good. 

You only need better habits and take action. 

Your best years aren't behind you. In fact they can be in front of you!

One day or day 1… this is your decision!

I used to think I could only deadlift my body weight (62kg)...

I thought, “That’s my limit. That’s as far as I go.”

But one day, I challenged myself to try just a little more… and I lifted so much heavier than I ever imagined (85kg).

‼️ That moment taught me something bigger than fitness. 

It taught me that the limits we see are almost always in our head. 

🧠 Our brains are small. 

📈 Our potential is enormous.

Think about it, if we let our minds hold us back in fitness, imagine how many other areas of life we limit ourselves. 

- Asking someone out, 
- Going for that promotion, 
- Starting that business, 
- Traveling solo… 

All the things we dream about but never do because our brain whispers, “You can’t.”

Society wants us to stay small. Insecure. Focused on external validation. 

Always chasing, 
Always comparing, 
Always feeling like we’re not enough.

‼️ But fitness taught me something powerful: 

➡️ You don’t need anything outside of yourself. 

❌ No one’s approval. 
❌ No fancy equipment. 
❌ No perfect schedule. 

✅ Just your mind and your willingness to push.

When your mindset is strong, 
Anything is possible. 

❌ Stop letting your past experiences define what you can do. 

❌ Stop living with limits that only exist in your head.

Wake up every day without identity baggage, without the weight of “who you were yesterday.” 

When you do that, you’re free

=> free to approach that person you’re attracted to
=> free to apply for that dream job, 
=> free to take risks that once terrified you. 

Rejection doesn’t exist when fear doesn’t exist, and fear can’t exist if you let go of all expectations.

🤕 What really hurts isn’t failure itself, it’s the expectations we place on people, situations, and even ourselves.

Start small if you need to, but START. 

Speak up. 
Lift a little more. 
Run a little further. 
Go ask that person out.

Take chances.  

Do the things your past self told you were impossible.

Every time you push past a limit, your world expands. 

💪 Fitness isn’t just about looking good, it’s about realizing just how powerful you really are.

You are capable of wayyyy more than you think, and your employer or the media won't tell you this because it is so much easier to control people in fear😉  

❌ Stop living small. 
✅ Start living fully.

#health #fitness #limits #mindset #executivehealth #executivecoaching #ceos #business #menshealth #womenshealth

Soraya Zidane

Chief Health Officer for TIME-STARVED founders & C-level execs | Helping you stay fit while you travel, dine out, lead, and scale | Sales consultant

I walk 12,000 steps every day for 5 years and it changed my brain more than my body ⤵️

❌ Most people think walking is just about burning calories.

They're missing 90% of the benefits.

After coaching hundreds of executives who went from couch to daily steps, here's what actually happens:

1️⃣ Your brain literally grows

Stanford research shows walking increases hippocampal volume by 2%.

Translation: Better memory. Sharper decisions. Clearer thinking.

✔️ My clients report breakthrough ideas during walks, not in boardrooms.

2️⃣ Stress becomes manageable (finally)

Walking drops cortisol by 16% in just 20 minutes.

One CEO told me: "I used to need 3 drinks to decompress. Now I need 3 miles."

✔️ No side effects. No hangover. Just clarity.

3️⃣ Depression rates plummet

Study of 1.2 million people found walkers had 43% fewer poor mental health days.

That's not a typo. 43%.

✔️ Better than most antidepressants. And it's free.

4️⃣ Your heart gets 10 years younger

30 minutes daily = 35% lower heart disease risk.

Blood pressure drops. Cholesterol improves. Resting heart rate decreases.

✔️ My 52-year-old client now has the cardiovascular age of a 38-year-old.

5️⃣ Energy skyrockets (without caffeine)

Walking increases cellular mitochondria by 15-20%.

You literally create more energy factories in your body.

Afternoon crash? Gone. 
Morning grogginess? History. 
Need for that 4th espresso? Eliminated.

❗ And in case you needed a reminder:

The magic isn't in perfect form or special shoes.

❌ It's in showing up.

Rain? Walk. 
Tired? Walk. 
Busy? Walking meeting. 
Traveling? Airport laps.

(I do this before boarding while everyone else is queuing... Let them stare; I'd rather be weird and fit than normal and fat (with back pain 😅😉))

I've walked through: 

• Dubai summers (40°C) 
• Canadian winters (-10°C) 
• 14-hour workdays 
• Jet lag in 20+ countries

No excuses. Just movement.

The executives crushing it? They walk.

The ones struggling? They're still "too busy."

✅ Your body was designed to MOVE DAILY. 

❌ Not sit for 10+ hours.

Start with 5,000 steps. Add 500 weekly.

In 90 days, you'll understand why I never miss a day.

Who's walking with me today? 🚶‍♂️

#walking #brainhealth #health #executivehealth #fitness #movement #executivecoaching

More health tips? Join my newsletter: https://lnkd.in/g4e7v9M5

“The better I am in the gym, the better I am in the office. And it doesn’t stop there. When I’m on top of my game at work, I’m also a better dad and partner. I have more to give to my family.”

“My fitness life literally expands my business life.”

M., is a successful business owner leading over 250 employees in the tech space and a dedicated father of three.

Like many of us, M. used to feel short on time, struggling to fit a fitness routine into his busy life. 

But as he approached his late 40s, he realized it was time to prioritize his health.

After just 5 months of committing to a consistent fitness routine, M. saw transformative changes.

“It wasn’t immediate, to be honest. At first, I thought I was stealing time from work by hitting the gym. You know how it is.....always something that needs doing, and it feels like every hour counts.

But once I committed to a consistent routine, I started to see the difference. I was more focused, had more energy, and my mind was sharper. The more I invested in my fitness, the more I got out of my workday.”

M. discovered that investing in his physical well-being didn’t just boost his health;

▶ it sharpened his leadership skills,
▶ improved his decision-making,
▶ and increased his energy and clarity.

He became a more effective leader, but the impact didn’t stop there.

❗ The benefits of his fitness routine spilled over into his personal life.

He became a more present and engaged father and partner.

✅ The time he spends in the gym isn’t taking away from his family or work - it is enhancing every aspect of his life.

The key takeaway?

Prioritizing self-care isn’t just about personal health;

It’s about expanding your capacity to excel in all areas of life.

➡ When you invest in yourself, you’re not just getting fitter,

✅ you’re becoming a better leader,
✅ a more present, confident partner,
✅ and a more engaged parent.

And to me, that’s the real secret to success ✨ .

If you want to unlock your full potential in business and life, it starts with making your health a priority.

#health #fitness #nutrition #executivecoaching #executivehealth #business 

I'm Soraya, I help busy executives/founders get their health and vitality back with SIMPLE sustainable habits tailored to their hectic schedules.

If you are ready to improve your health and be on top shape for GOOD, message me and let's chat. 📆

Health Transformation Coach for TIME-STARVED founders & C-level execs | Helping you stay fit while you travel, dine out, lead, and scale | Sales consultant

“I travel internationally 2-3 times a month. I’ve worked with five coaches, and none could keep me consistent because I’m rarely in the same place.”

“I’m approaching 50, and I know I need to prioritize my health, but my life is too inconsistent, and I have too many business trips,” one of my clients shared, frustrated.

A., a partner in one of the top consulting firms, spends weeks on the road, navigating time zones, red-eye flights, and jam-packed schedules.

Traveling and living outside of a daily routine can feel exhausting, especially for high-achieving, Type A individuals who thrive on structure and control.

➡ Working as a sales professional for years, constantly bouncing between cities, hotels, and conferences (7 different cities this year alone), 

I know firsthand that travel doesn’t have to disrupt health goals.

✅ In fact, an inconsistent lifestyle can still support a consistent approach to health.

If you also log more miles in the air than at home, here are my go-to tips to stay energized, strong, and healthy while traveling ⤵ 

1️⃣ Pack light but smart 🏋️‍♀️

Resistance bands, a jump rope, and sliders take up almost no space and can transform any room into a workout zone. No equipment? No problem!

2️⃣ Choose accommodations wisely📍

Book a hotel with a gym or an Airbnb near a park, gym, or trail. 

While hotel room workouts are handy, access to an outdoor space or fitness center can make a world of difference for variety and mental refreshment.

3️⃣ Plan your nutrition 🍎

Airports and hotels aren’t known for their nutritious options. 

I always pack protein-rich snacks, scout nearby grocery stores, and check restaurant menus ahead of time.

4️⃣ Prioritize movement, not perfection ✨

Travel makes it tough to stick to your usual workout, but the goal is to stay active in any way you can. 

Long walks exploring a new city, requesting sauces on the side at restaurants, or doing a short workout before work all add up. 

Have a layover? Walk the terminals for 30 minutes. 

Got back-to-back meetings? Take some of your calls while walking. 

Every moment is an opportunity to stay active and keep momentum.

5️⃣ Accountability goes a long way 🔄

Most of my clients are top performers who find accountability crucial, especially on the road. 

I check in, offer tailored advice, and sometimes a little tough love (and yes, they occasionally get tired of me when I hear some excuses🤣😅). 

Having a partner in your health journey helps keep things in check, even if you’re 10,000 miles from home.

✔ When you make your health and fitness a priority, anything is possible, even if your schedule is anything but consistent.

Remember, travel doesn’t have to mean putting your health on hold; it’s a chance to get creative and stay adaptable.

#health #travel #lifestyle #fatloss #weightloss #executivehealth #businesstravel #executivecoaching

Ready to level up your health and stay on track, no matter your travel schedule? Message me.

The first step toward better health? ⤵ 

➡ Stop actively sabotaging yourself! 

Cut out the habits that drag you down!

Believe me, I’m all for moderation, but some things don’t deserve it.

They need to be removed completely because they have zero benefits, even in moderation:

❌ Smoking/vaping
❌ Using seed oils
❌ Drinking alcohol
❌ Avoiding nature
❌ Staying sedentary
❌ Scrolling endlessly
❌ Ultra-processed foods
❌ Ignoring proper hydration
❌ Avoiding strength training
❌ Excessive sugar intake (guilty!)
❌ Staying up late (still working on this!)
❌ Letting negative thoughts control you
❌ Surrounding yourself with toxic people
❌ Relying on artificial stimulants like energy drinks

Each of these habits actively hinders your body's natural ability to thrive.

By cutting them out, you’re already making significant strides toward better health!

P.S.: did I forget anything? 

#health #fitness #nutrition #lifestyle #executivehealth #executivecoaching

If you’re looking for practical tips on fitness, mindset, and health, join 6,500+ others reading my newsletter 🔽 

https://lnkd.in/g4e7v9M5

7 ways to stay active during the winter season ❄️

(I’m in Dubai right now, so not worried… but after surviving Toronto’s brutal winters, I know what real challenges feel like 😅)

Staying motivated during the cold season can definitely be tough due to:

☃️ freezing temperatures,
☃️ shorter days,
☃️ cozy indoor vibes,
☃️ snow and ice,

Here is what you can do👇🏻

1. Embrace winter activities

➡️ Take advantage of the winter wonderland by engaging in activities like skiing, snowboarding, ice skating, or even a simple snowball fight.

2. Indoor workouts

➡️ If braving the cold isn't your preference, opt for indoor workouts. Join a gym, try a home workout routine, or participate in virtual fitness classes.

3. Skip the elevator and take the stairs

➡️ Climbing stairs is a fantastic way to boost cardiovascular fitness and strengthen your legs. 

I picked up this habit while living on the 38th floor of a 50-floor building. I chose the stairs when it was too cold to step outside. It sounds crazy, but it works!😋

4. Winter cleaning and organizing

➡️ Use the winter months as an opportunity to clean and organize your living space.

5. Maintain a winter-friendly diet

➡️ Enjoy seasonal foods like root vegetables, citrus fruits, and hearty soups. 

Also, staying hydrated is crucial even in colder weather to support your overall well-being.

6. Prioritize self-care

➡️ Winter can be a hectic time. Ensure you schedule rest days and engage in activities that promote relaxation and mental well-being.

7. Take vitamin D

➡️ With reduced exposure to sunlight, consider taking a vitamin D supplement to support mood, bone health, and immune function.

Remember, winter brings its own set of challenges and opportunities. ❄️

By adapting to the changing conditions and maintaining a positive mindset,

✅ You can stay motivated, achieve your fitness goals, and make the most of this cozy season!

P.S: Do you find it challenging to stay active during the winter months?

#health #fitness #nutrition #lifestyle #winter #executivehealth #executivecoaching #menshealth #womenshealth

I'm Soraya, I help busy executives/founders get their health and vitality back with SIMPLE sustainable habits tailored to their hectic schedules.

If you’re ready to prioritize your health in 2026 but don’t know where to start, message me and let's see how I can help you!

After helping hundreds of busy men finally lose their stubborn belly fat…

I’ve noticed 5 mistakes almost every man makes on the road to a flat stomach.

Let’s fix that 😉 

1️⃣ Believing cardio is the holy grail of fat loss

If running burned belly fat the way people think it does, half of Dubai would have a six-pack by now.

Here’s the truth:

- You can’t out-exercise a bad diet
- Hardcore cardio makes you hungrier
- It’s time-consuming and hard on your joints

What to do instead:

- Strength train 3–4x per week
- Hit 7k–10k steps daily
- Eat in a slight calorie deficit

=> Cardio burns calories during the workout.
=> Muscle burns calories all day.

Pick your fighter.

2️⃣ Training 6–7 days a week, like punishment

Focus on smart training > more workouts

When you hit the gym every single day, here’s what’s actually happening:

- Cortisol spikes (the “hold onto fat” hormone)
- Recovery tanks → muscle growth stalls
- You burn out faster, get injured sooner, and eventually quit altogether.

Want results that actually stick?

- Lift 3–4x per week with intention
- Move on rest days, don’t “train”
- Sleep 7+ hours so your body can do its job

Rest is not a luxury.

It’s part of the program.

3️⃣ Thinking supplements are the missing piece

The fitness industry makes billions because people are confused.

Let me simplify:

- Fat burners = a waste
- Pre-workout = fancy caffeine
- BCAAs = useless if you eat enough protein
- Detox teas? Don't even get me started 😅 

What’s actually worth your money?

- Creatine
- Electrolytes (especially if you sweat like crazy)
- Magnesium glycinate for better sleep and muscle recovery

Everything else is basically a donation to the supplement industry. 😅 

4️⃣ Yo-yo dieting & “quick miracles”

Keto. Carnivore. Fasting. Juice cleanses. The whole circus.

If you enjoy them, great but let’s be honest:

- Keto kills your gym performance
- Carnivore is basically “steak for breakfast, steak for lunch, existential crisis for dinner.”

Most people quit → regain everything (and more)

What actually works long term?

- Mostly whole foods
- 30–50g of protein per meal
- The famous 80/20 rule 😉 

✖️ You don’t need a 30-day plan.
✔️ You need a solution that you can keep for a lifetime! 

5️⃣ Trying to do everything alone

This one is the silent killer.

Busy men think they can “figure it out” solo.

Then 6 months pass… The belly is still there and growing…

And the Google searches get more desperate 😅

Here’s the truth:

❌ You don’t rise to the level of your motivation.

✅ You rise to the level of your systems and support.

Once you have the right system in place, your results stop depending on motivation; they just happen. 

If you’re a high-performing exec who’s tired of feeling great in business, 

BUT frustrated with the extra weight, low energy, or clothes that don’t match your ambition, 

DM me “help” and let’s talk.

#health #fitness #menshealth #executivehealth #executivecoaching

Things I did in my 20s, I'm NOT doing in my 30s (and why I look leaner now) ⤵️

My 20s routine:

Working out 2x per day
Fasted until noon daily
Carbs = enemy
Zero rest days
Ignoring sleep 

I thought intensity = results.

More workouts. More restrictions. More suffering.

What actually happened? I destroyed my hormones.

📌 The science I wish I knew:

Women aren't small men. 

Our hormones need different support.

Chronic fasting + intense training + not enough sleep = hormonal disaster for women: 

→ Disrupts menstrual cycle 
→ Tanks progesterone 
→ Spikes cortisol (belly fat hormone) 
→ Crashes thyroid (hello, slow metabolism)

By 28, I had:

-Irregular periods
-Afternoon crashes
-Stubborn belly fat
-Hair falling out

My body was screaming. I wasn't listening.

❗ At 30, I finally learned:

Female bodies thrive on consistency, not extremes.

My recovery protocol:

❌ Fasting → ✅ Breakfast within 90 min (hormones need fuel) 
❌ Daily HIIT → ✅ Strength 4x/week + walks 
❌ Low carb → ✅ 200g carbs daily 
❌ Pushing through → ✅ Rest during period

6 months later, I implemented that, 

Cycle: Regular again
Energy: Stable all day
Belly: Flat all year round despite my packed travel schedule

The truth about women's fitness:

Your 20s: You can override your hormones (temporarily) 

Your 30s: You work WITH them or suffer...

At 33, I don't skip breakfast, lift weights, walk every day, sleep earlier, and let myself rest without guilt (still a work in progress, trust me).

I also sync my workouts with my cycle and adjust them accordingly.

Less badass? Maybe. 

Healthier, leaner, happier? Absolutely.

Ladies, your hormones aren't the enemy. Ignoring them is.

Who else learned this the hard way? 

#womenhealth #fitness #hormone #fatloss #women #health #nutrition 

I'm Soraya. Executives hire me when they're tired of choosing between success and health.

If you want more actionable tips on all things health, fitness, and mindset, then join 6,500+ others reading my newsletter.

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6 foods high in Calcium ⤵ 

And no, milk is not the highest source of calcium 😉 

Calcium isn't just crucial for strong bones and teeth, it also plays a vital role in muscle function, nerve transmission, and blood clotting.

Yet, despite its importance, many people fall short of meeting their daily calcium needs.

The Recommended Dietary Allowance (RDI) for calcium varies by age and gender, but for most adults, it ranges from 1000 to 1300 milligrams per day.

So, where can you find this bone-boosting mineral?

1️⃣ Sardines (Canned with Bones)

These tiny fish pack a calcium punch, offering around 382 mg of calcium per 100 grams, ~ 38% of the RDI.

2️⃣ Cheese (Parmesan)

Parmesan cheese tops the list as one of the highest sources of calcium, containing approximately 1184 mg per 100 grams, ~ 118% of the RDI.

3️⃣ Sesame Seeds

These tiny seeds are loaded with calcium, providing about 975 mg per 100 grams, ~ 98% of the RDI.

4️⃣ Almonds

Almonds aren't just a snack—they're also a source of calcium, with around 264 mg per 100 grams, ~ 26% of the RDI.

5️⃣ Figs (Dried)

Dried figs are surprisingly high in calcium, containing about 162 mg per 100 grams, ~ 16% of the RDI.

6️⃣ Kale

This leafy green vegetable is rich in calcium, containing around 254 mg per 100 grams, ~ 25% of the RDI.

❗ In comparison, cow's milk contains approximately 125 mg of calcium per 100 milliliters, ~ 12.5% of the RDI.

✅ Incorporating these calcium-rich foods into your diet can help ensure you're meeting your daily calcium needs and supporting overall health and vitality.

Remember, strong bones are the foundation for a strong life! 💪

P.S: Which of these foods do you plan to consume this week?

#health #nutrition #food #calcium #foodismedicine #executivehealth 

I'm Soraya, your go-to online fitness and nutrition coach, dedicated to helping you build healthy and SIMPLE sustainable habits.

If you want more actionable tips on all things health, fitness, and mindset, then join 6,500+ others reading my newsletter.

https://lnkd.in/g4e7v9M5

Best thing you can do on a Sunday? 

Move your body, wether it’s a workout or even a 15 min walk. 

If you are serious about wanting to change your health, one thing to remember, 

Progress > perfection any day…

Because perfection will keep you stuck forever until you finally decide to show up imperfect and finally grow! 

Now get moving! 

Have a great Sunday ;)

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