Christopher M. Bowles

Strategment

Drive exponential growth and operational excellence for private and family-owned businesses through strategic guidance and hands-on consulting. Transform business performance with executive sessions, coaching, and workshops that align operations and strategic planning. Expert in KPI development and monitoring, rapid business scaling, organizational optimization, and leadership enhancement. Deliver actionable solutions to critical challenges, resulting in significant revenue growth, increased profitability, improved operational efficiency, and sustainable success.

Consultant | Growth Advisor

Magna Fides Ventures

Partner

The Haro Group of Keller WIlliams Historic District

Chief Operating Officer | Advisor

Homes for Heroes®

Managed day-to-day business operations concentrating on developing the leadership team, setting the operational direction and tempo, crafting and executing strategic and operational plans, guiding effective decision making, effectively allocating resources for maximum return, and leading teams in achieving goals and fulfilling company’s mission.

Trajectory: Sales Rep → Sales Manager → General Manager → VP of Ops → President | COO

President | Chief Operating Officer

Fish & Richardson P.C.

Oversaw the human resources function for the firm’s Atlanta, Houston, Minneapolis, New York, and Redwood City offices. Consulted with firm management on employment law, organizational development, performance management, employee relations, compensation and benefits, and recruiting and staffing needs. Project team leader for introduction of firm-wide employee recognition program. Managed firm’s staff performance evaluation, market pricing, and merit increase processes.

Senior HR Leader

U.S. House of Representatives

Office of U.S. Representative Jim Ramstad: Represented Minnesota’s Third Congressional District.

Representative's ambassador at public meetings, events, and ceremonies.  Managed constituent correspondence, drafted staff letters, and responded to complaints and inquiries.  Researched and analyzed legislative issues.

Congressional Assistant

United States Marine Corps

2nd Battalion, 7th Marines, 1st Marine Division (Rein).  2/7 War Dogs.  "Ready For All, Yielding To None.  Cry havoc and let slip the dogs of war." 

Sergeant of Marines.  Successfully planned, coordinated, and executed the battalion administrative functions for numerous deployments in support of combat operations.  Principal assistant to the Commanding Officer in all matters pertaining to legal personnel issues, internal organization, and operation of the legal section.  Supervised, trained, and developed a combat ready team of Marines.  Oversaw the accurate pay, benefits, personnel tracking, awards, and promotions for the battalion (1,000+ Marines and sailors).  Served as the Executive Officer’s Personal Security Detachment Team Leader during combat operations.  

Battalion Color Sergeant  
Rifle Range Top Shooter (11/2003) 
Corporal’s Leadership Course Honor Graduate (10/2003)

Non-Commissioned Officer in Charge, Battalion Legal Chief, and Personnel Administrator

Guiding $5M-$50M businesses to Multiple 8-Figure Growth | Generated $100M+ for clients | Growth Advisor | Ex: COO + President | US Marine

If your $5M-$35M business is facing:

- Slowing or stagnating growth
- Growth beyond infrastructure capacity
- A significant downturn requiring swift, strategic change

I've been there. And many businesses have encountered these obstacles and have not only reversed course, but leaped forward to multiple 8-figure growth.

And this transformation can happen without:

- Increasing your workload
- Incurring additional expenses
- Sacrificing more of your personal time

I've guided transformation from the ground up, enabling leaders like you to achieve dream outcomes. Here are some highlights:

- Boosting owner earnings by $12M+
- Elevating real estate, tech, and services firms to multiple 8-figure growth
- Uncovering $5M for a luxury resort through strategic marketing and process optimization
- Leading businesses in diverse sectors to dominate their markets, generating over $100M in sales
- Doubling a marketing agency's sales with a strategic pivot

My approach is simple: Identify growth barriers and deploy proven solutions for lasting, scalable success.

Here’s how I can help you:

1. Subscribe to the Multiple 8-Figure Growth newsletter at christophermbowles.com for weekly insights. Learn from case studies of businesses scaling their operations and revenues, with actionable strategies to fuel your growth.

2. Comprehensive Business Diagnostic: A deep dive to discover obstacles and hidden opportunities. Like an x-ray for your business, highlighting effective areas and uncovering potential earnings in sales, marketing, leadership, and finance. On average, we find over $1M in easily achievable earnings, with a clear roadmap to access these gains and more.

3. Business Operating System Install and Implementation: Custom solutions to make your operations smoother and support sustainable growth. We streamline your processes, set clear goals, and introduce tools and methods to boost productivity across your business.

4. Ongoing and Bespoke Coaching and Consulting: Tailored, continuous support to tackle the complexities of scaling. Includes strategy sessions, actionable advice, and accountability practices to keep you on track toward your ambitious goals. Whether it’s refining your model, exploring new markets, or building your leadership, our coaching evolves with your needs.

Ready for transformational growth? Choose one of the options above and let's get started. 

To your growth, success, and impact. 

Christopher M. Bowles (CMB)

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!

Soraya Zidane

I gained 12kg (26.5 lbs) in 6 months living in California.

Lost it all in 3 months back in Belgium... without trying.

The difference? It wasn't willpower ⤵️

At 18, I moved from Belgium to Redondo Beach to learn English (crazy to think I couldn't speak a word haha)

Dream come true, right? (honestly, I am still in love with Cali and I miss it!)

Within 6 months: 

→ +12kg on the scale 
→ Constant bloating 
→ Energy crashes daily 
→ Acne for the first time in years

I was eating "healthy" by American standards. Even joined a gym.

Then I flew home for 3 months.

No diet. 
No gym membership. 

Just lived my normal Belgian life.

➡️ The weight melted off.

❗ Here's what nobody tells you about the US vs Europe health gap:

𝟭. 𝗬𝗼𝘂𝗿 "𝗵𝗲𝗮𝗹𝘁𝗵𝘆" packaged 𝗳𝗼𝗼𝗱 𝗶𝘀 𝗽𝗼𝗶𝘀𝗼𝗻

That protein bar I ate daily in Cali? 23 ingredients. Including maltodextrin, corn syrup, and chemicals banned in Belgium.

My Belgian breakfast? Real food with real ingredients. 

Better food = less inflammation = better health.

Sadly, most American food is processed garbage with marketing.

𝟮. 𝗬𝗼𝘂'𝗿𝗲 𝗲𝗮𝘁𝗶𝗻𝗴 3x 𝗮𝘀 𝗺𝘂𝗰𝗵 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗿𝗲𝗮𝗹𝗶𝘇𝗶𝗻𝗴 𝗶𝘁

American restaurant portions shocked me. 

One meal = 2-3 Belgian portions.

Plus, constant snacking culture. Office snacks. Car snacks. TV snacks.

𝟯. 𝗬𝗼𝘂 𝗱𝗿𝗶𝘃𝗲 𝗲𝘃𝗲𝗿𝘆𝘄𝗵𝗲𝗿𝗲

In Redondo Beach: Drive to gym. Lift heavy. Drive home. Sit.

In Belgium: Walk to work. Bike to dinner. Take stairs.

Movement isn't exercise. It's life.

You can't out-train a sedentary lifestyle with 1 CrossFit session.

𝟰. 𝗬𝗼𝘂𝗿 𝘀𝘁𝗿𝗲𝘀𝘀 𝗶𝘀 𝗸𝗶𝗹𝗹𝗶𝗻𝗴 𝘆𝗼𝘂𝗿 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺

Americans wear exhaustion like a medal. 

"I only slept 4 hours!" 
"I haven't taken a vacation in 2 years!"

Chronic stress → High cortisol → Stored belly fat

Belgians take 30+ vacation days. 
Real lunch breaks. 
Stores closed on Sundays.

Rest isn't lazy. It's strategic.

Lower stress = longer life.

𝟱. 𝗧𝗵𝗲 𝗘𝗨 𝗯𝗮𝗻𝘀 𝘄𝗵𝗮𝘁 𝗔𝗺𝗲𝗿𝗶𝗰𝗮 𝗰𝗮𝗹𝗹𝘀 "𝘀𝗮𝗳𝗲"

Ingredients banned in Europe but legal in US:

-Potassium bromate
-Azodicarbonamide
-BHA and BHT
-Synthetic hormones in meat

Your FDA approves first, asks questions later because profits > public health.

Europe says: Prove it's safe first.

𝗧𝗵𝗲 𝘁𝗿𝘂𝘁𝗵?

Your weight gain isn't ONLY a willpower problem.

It's an environment problem.

And nobody's coming to save you.

❌ Not the FDA. Not your doctor.

So here's what you do:

✅ Read every ingredient label 
✅ If you can't pronounce it, don't eat it 
✅ Move throughout the day, not just at the gym 
✅ Sleep 7-8 hours (non-negotiable) 
✅ Take real breaks

❌ Stop looking for the perfect diet. 

➡️ Start eating real food.

Your body knows what to do when you stop poisoning it.

#health #nutrition #fatloss #executivehealth #fitness 

P.S. That 12kg I gained? It wasn't muscle. And yours isn't either. Time to stop lying to yourself and start eating like a European.😃 https://lnkd.in/g4e7v9M5

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 don’t touch deep fried food.

Not because I’m “disciplined.”

Because I’ve studied what it actually does inside the body... to your energy, your heart, your brain… your aging.

❌ Fried food and alcohol are like sneaky little saboteurs. 

They pretend to be fun, but quietly wreck your cells and speed up aging like a bad sequel you didn’t ask for.

Picture this: every time food hits oil at 180°C+

➡️ the oil breaks down and forms oxidized fats and toxic compounds that your cells don’t recognize.

➡️ these particles don’t just circulate, they trigger inflammation and stress in your bloodstream.

➡️ over years, this becomes a driver of disease and accelerated aging at a cellular level.

‼️ And the science backs it:

📊 Harvard School of Public Health tracked 100,000+ people over decades and found that eating fried foods just once a week increased risk of type 2 diabetes and heart disease, and those who ate them multiple times/week had much higher risk. 

📊 Pooled research of half‑a‑million people showed that eating more fried food was associated with a significantly higher risk of cardiovascular problems, the very diseases we’re trying to prevent as we age. 

📊 And fried foods generate advanced glycation end products (AGEs) molecules that damage proteins and DNA, accelerate cellular aging, and impair recovery and metabolic health. This is the same aging mechanism that makes skin wrinkle and arteries stiff. 

When I work with executives, entrepreneurs, and high performers, I don’t just coach calories, I coach biology.

Because every shrimp tempura isn’t just a snack... it’s a chemical load your body has to neutralize, repair, and pay interest on later.

I don’t “cheat” with fried food.

There’s no return on investment for your health... only deferred damage.

P.S.: I’m Belgian, and yes, I love French fries... and guess what? I still enjoy them (especially the sweet potato ones) BAKED in the oven. 

Same delicious, crispy experience, without the cellular damage. 😉

#health #fitness #nutrition #friedfood #executivehealth #executivecoaching

No alternative text description for this image

Most people don’t lose progress Monday to Friday.

They lose it somewhere between Friday night’s “just one drink” and Sunday’s “we’ll reset tomorrow.”

Let’s be honest 👀

It’s not the food that ruins results.

It’s the lack of intention.

One “I deserve this” turns into:

 👉 “It’s the weekend”
 👉 “Might as well enjoy it”
 👉 “Wow, Monday came fast.”

And suddenly Monday isn’t leg day,... it’s damage-control day.

Good news: you don’t need to cancel your social life or eat like a robot 🤖

You just need a plan.

✅ Plan indulgences on purpose (not by accident) 
✅ Prioritize protein most days, perfection not required
✅ Move your body the next day, even if it’s just a walk or light session

When weekends are intentional, fat loss stops feeling like a battle and starts feeling… boringly effective 😌

Make it a lifestyle, so you can keep going all year long, not just until the next weekend.

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

✉️ More actionable tips on health? Read my newsletter:

https://lnkd.in/g4e7v9M5

In 2026, health care is sick, and profit is the disease. 

A friend of mine waited months to see a doctor.

When he finally got the appointment, he asked:

 “How many patients do you have?”

“About 200.”

“How long have you been treating them?”

“Some… over 10 years.”

💡So he asked the question no one asks:

 “How many have you actually cured?”

Silence.

Not because the doctor didn’t care.

But because the system doesn’t reward cures.

And that’s the problem.

✖️ We don’t have a health care system.
 
✔️ We have a sick-care business model.

One that:

- Treats symptoms, not root causes

- Prescribes pills faster than lifestyle changes

- Makes money when people stay just sick enough to keep coming back

Chronic patients are predictable revenue.

Healthy people are not.

➡️ Meanwhile, the real drivers of health get sidelined:

- Food quality
- Movement
- Hydration
- Sleep
- Stress
- Purpose
- Human connection

Why? 

Because none of those come in a bottle.

None of those renew every 30 days.

➡️Here’s the uncomfortable truth:

If everyone got truly healthy, a lot of this system would collapse.

⚠️ This isn’t about blaming doctors.

Most are exhausted, rushed, and trapped in 10-minute appointments.

‼️ It’s about calling out a system that works better for shareholders than for humans.

❌Health shouldn’t mean:

- Lifelong prescriptions
- Endless follow-ups
- “Managing” symptoms for decades

✅Health should mean:

You don’t need the system anymore.

❌ So stop waiting for the system to save you. It was never designed to.

✅ Save yourself, through what you eat, how you move, how you sleep,

and the daily choices you make when no one is watching 😉

Because taking responsibility for your health is the most radical thing you can do today.

Would you agree?

#health #healthcare #executivehealth #executivecoaching #fitness #lifestyle

Here’s how to become above average in 2026 and it is completely free ⤵️ 

(But most people won’t do it, because it requires self-respect, not shortcuts.)

- Meditate daily (train your mind, or it will train you)

- Lift heavy things (muscle = longevity)

- Fix your sleep (stop normalizing 5 hours)
 
- Walk 10,000 steps (your body craves movement)
 
- Stop drinking alcohol (it’s normalized poison)
 
- Stop scrolling like a zombie

 - Stop being easily offended

 - Learn emotional regulation
 
- Set a personal goal that scares you a little

 - Go outside in nature without your phone. Often.

None of this is extreme.

It’s just uncommon.

And that’s why the average person feels like a zombie by noon.

BE DIFFERENT. 

Your future self will thank you.

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

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 want more actionable tips on all things health, fitness, and mindset, then consider reading my newsletter => https://lnkd.in/g4e7v9M5

Belly fat, brain fog, or feeling drained all the time?

This was exactly the case for my client, F.—a 42-year-old driven entrepreneur.

Trying to balance the demands of a thriving business, family commitments, and the constant pressure to excel.

"Do you ever feel stressed?" I asked. 

"Stressed? Not at all compared to my earlier years. 

I’m earning more than ever, the business is thriving, and with a solid team managing the day-to-day, I even get more quality time with my family." he said. 

"Then why are you lying awake at 2 a.m., staring at the ceiling?"

His days felt like a constant battle against exhaustion, and no matter what he tried

…extra sleep, caffeine, or skipping meals (stop doing that!), he couldn’t shake the fatigue or the stubborn belly fat creeping up.

After months of frustration, he came to me feeling defeated and stuck.

What F. didn’t realize was that chronic stress and high cortisol were running the show, quietly sabotaging his energy, mood, and even his health.

↪️ Here are 7 signs you might be dealing with the same thing:

1️⃣ You’re always tired.

Even after 8 hours of sleep, you wake up feeling like you could hit snooze all day.

2️⃣ You can’t sleep.

You struggle to fall asleep, or you wake up in the middle of the night with your mind racing.

3️⃣ Mood swings.

You feel anxious, irritable, or triggered by things that usually wouldn’t bother you.

4️⃣ Chronic back and neck pain.

Tight, aching muscles? High cortisol increases muscle tension, leaving you sore for no reason.

5️⃣ Hypertension.

Your blood pressure consistently reads above 130/80, putting extra strain on your heart.

6️⃣ Memory and concentration issues.

Forgetfulness or trouble focusing? It’s not just aging—it’s your brain under stress.

7️⃣ Weight gain and belly fat.

Cravings, hunger, and overconsumption of calories lead to weight gain, especially around your midsection.

This was exactly what F. was battling.

Fast forward 12 weeks later... F. has completely transformed. 

He wakes up feeling refreshed and energized, tackles his busy schedule with laser focus, and is finally slowly shedding the stubborn belly fat that had plagued him for years. 

More importantly, he feels in control again....his unaware stress no longer dictates his day.

✅ This is what’s possible when you address the root cause instead of just treating the symptoms.

💪🏼 If you’re ready to stop feeling like stress owns you, I’m here to help. 

Send me a message, and I’ll share the exact steps that helped F. go from burned out to energized. (It is not a magic pill!)

It’s time to stop surviving and start thriving... let’s make it happen!

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

✉️ More actionable tips on health? Read my newsletter:

https://lnkd.in/g4e7v9M5

A hard truth for female founders & C-levels

Your body is paying the cost of your ambition.

Not because you’re doing something wrong.

But because high performance has a physiological price most women are never taught to manage.

What almost no founder woman knows 👇

Your nervous system doesn’t distinguish between:

 • investor pressure
 • board meetings
 • time zones
 • emotional labor
 • intense training
 • under-eating

To your body, it’s all stress load.

And when stress stays high for too long, the body adapts by:

 • elevating cortisol
 • impairing digestion
 • flattening energy curves
 • disrupting sleep
 • making fat loss harder despite discipline

Why this hits female leaders harder than male peers:

Women’s hormones are energy-sensitive.

When your system detects:

 ❌ long workdays
 ❌ cognitive overload
 ❌ skipped meals
 ❌ fasted coffee
 ❌ “quick workouts” on low fuel

It shifts from performance mode → survival mode.

You may notice:

 • wired but exhausted evenings
 • 3 a.m. wake-ups with racing thoughts
 • bloating from meals that “used to work”
 • stubborn fat around the midsection
 • declining training performance

This is not age.

This is mismanaged stress physiology.

The elite advantage?

High-performing women don’t push harder.

They regulate better.

They:

 ✔️ fuel before cognitive demand
 ✔️ protect sleep like a non-negotiable
 ✔️ train with intent, not punishment
 ✔️ eat to stabilize blood sugar, not control weight
 ✔️ reduce decision fatigue around food & movement

Health becomes a leadership strategy, not a side project.

Your edge isn’t doing more.

It’s sustaining output without burning the system that produces it.

If you’re a founder or C-level woman and this hit close to home, save this or share it with another woman at the top who needs to hear it.

#health #womenshealth #executivecoaching #executivehealth #lifestyle

After 5 years coaching high-performing executives, these are the 7 biggest fitness lies keeping them stuck.

(Confession: I believed half of these too 😅)

1️⃣ “You need 2 hours in the gym.”

One of my clients, a private equity partner, lost 30kg doing 30-minute workouts.

Just 3x a week + daily walks

No fancy equipment. No long sessions.

 👉 Quality > quantity. Every time.

2️⃣ “Winners work out at 5am.”

 I’m a fitness coach… and I sleep until 7.

Muscle strength actually peaks between 2–6pm.

Your 3pm lift > their 5am snooze-fest.

(Backed by science + client data points)

3️⃣ “Carbs make you fat.”

I eat 200g of carbs a day. Still lean. Still strong.

Whole food carbs, like fruit and sweet potatoes, are essential in my opinion.

I’m not talking about ultra-processed junk or fake “bread” carbs.

I mean real, nutrient-dense fuel.

Carbs aren’t the problem. Crap carbs are.

 My exec clients who cut carbs?

 – Foggy in meetings
 – Crashing by 3pm
 – Binging by Friday

Your brain runs on glucose. Feed it, don’t fear it.

4️⃣ “Fasting is the answer.”

I’ve had clients come to me eating just one meal a day… and still gaining weight.

Why?

Because fasting doesn’t work if you’re not in a calorie deficit.

And long-term OMAD (one meal a day) ramps up cortisol, slows your metabolism, and eventually backfires.

Fasting is a tool, not a magic fix.

5️⃣ “No pain, no gain.”

One client used to grind through 2-hour weekend workouts.

Then spend the week recovering.

Now? 45-minute sessions, 4x a week.

He’s stronger, leaner, and hasn’t skipped a meeting from injury since.

6️⃣ “More cardio = more fat loss.”

Had a CFO who ran 5K every morning.

Still had a belly, skinny legs, and a flat butt.

We made a few key changes:

 ✅ Strength training 4x/week
 ✅ Daily walks
 ✅ Dialed-in protein timing

Result?

 He dropped 15 kg in 12 weeks, and built glutes too. (Yes, strong glutes are attractive on men too.)

7️⃣ “My schedule is too crazy to get fit.”

One of my clients works 14-hour days, flies every week, and eats out daily because he has no other option.

He’s in top shape.

Why?

Because he stopped chasing perfection, and stopped believing his own excuses.

❗ Hard truth:

❌ Your problem isn’t time.

➡️ It’s the outdated advice you’ve been sold.

📌 The fittest people I know? 

They question everything, including what I just said, and adapt the science and knowledge to their own lives😉

Test it. Track it. Keep what works.

Your body. Your rules. Your results.

❗ Which one of these lies have you believed?

#health #fitness #executivehealth #executivecoaching #fatloss #stress

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

Join 6,500+ reading my newsletter for weekly tips that actually work: https://lnkd.in/g4e7v9M5

$180 billion in annual sales and growing. 

That’s the global dietary supplements industry. Most of it is marketing, hype, and empty promises.

Meanwhile, the most effective “supplement” costs $0, sits in every gym, and is backed by science... 

✅ RESISTANCE TRAINING. 

❌ This isn’t hype.

➡️ Peer-reviewed research shows resistance training does what most supplements promise but rarely deliver:

• Builds muscle and boosts metabolism
• Increases lean mass and resting metabolic rate
• Improves bone strength and combats age-related decline
• Increases bone formation markers and supports skeletal health
• Better blood sugar control
• Improves glucose uptake and insulin sensitivity
• Enhances sleep quality and mental health
• Improves sleep patterns, anxiety, depression, and cognitive function. 

💰 Cost to start? Zero.

What people waste money on instead:

→ Greens powders
→ Sleep supplements
→ Energy boosters
→ Mood pills
→ Ozempic 
→ Metabolism “hacks”

…and yet they never learn how to train hard and consistently.

You’re literally stepping over dollars to pick up pennies.

➡️ After decades of research and experience, one thing is clear: resistance training done 3x/week outperforms most supplements on the market.

‼️ Why doesn’t it sell like supplements?

Because most people are lazy. 

They want results without changing their habits.

You actually have to show up, lift, and do the work.

The fitness industry hates this truth.... there’s no subscription, no hype, no recurring revenue. But the results? Undeniable.

So ask yourself:

❓ How many supplements have you bought that are still sitting in your cabinet?

❓ How much time and energy have you spent chasing shortcuts instead of doing what actually works?

➡️ If resistance training is free, proven, and research-backed… why haven’t you started yet?

Stop wasting money. 

Stop hoping for a shortcut. 

Step up, pick up these weights, and actually do the work. 

Your future self will thank you.

If you don't know where to start, send me a DM.

#health #fatloss #fitness #nutrition #training #executivehealth #executivecoaching #lifestyle

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 want more actionable tips on all things health, fitness, and mindset, then consider reading my newsletter => https://lnkd.in/g4e7v9M5

We’re trained to think of disease as something physical, a virus, a deficiency, or a broken organ.

But what if the root cause is often inside us, in our emotions, thoughts, and unprocessed experiences?

↪️ Here’s the science: 

Emotions don’t just stay “in your head.” 

They trigger real physiological responses, from inflammation to immune suppression to hormonal imbalances. 

Chronic negative emotions and stress activate the stress response (HPA axis), elevate cortisol, and undermine immune function, cardiovascular health, metabolism, and recovery. 

➡️ Studies show psychological stress is linked to:

 🔹 Higher inflammation, which fuels chronic disease risk (heart disease, autoimmunity, metabolic issues). 

 🔹 Suppression of immune response.

 🔹 Physical symptoms like fatigue, muscle tension, digestive issues, and high blood pressure. 

‼️ Emotions manifest not just metaphorically, but biologically. 

And research shows mental states and physical conditions often shift together simultaneously.

➡️ A classic example? 

Many people develop coping mechanisms early in life, pushing down feelings to be accepted by parents or peers. 

That suppressed emotional charge doesn’t disappear; 

It weighs on the body, contributing to chronic stress, anxiety, depression, and even inflammation‑related illness over time. 

‼️ Ignoring the emotional side of health is like fixing a leaking roof while ignoring a cracked foundation. 

Symptoms may appear in the body, but the source remains.

‼️ High‑performing executives often focus on strategy, KPIs, and physical performance… yet emotional clutter silently sabotages energy, decision‑making, relationships, and resilience.

▶️ Here’s the truth:

You can’t separate your mind from your body, and emotional awareness, reflection, and release are not optional if you want to thrive physically and mentally.

💡 Ask yourself today:

 What emotions am I ignoring that might be quietly affecting my health, performance, and energy?

Your body doesn’t lie, it keeps scores and it feels 😉 

#health #emotionalhealth #physicalhealth #executivecoaching #executivehealth #fitnesscoaching #business #mindandbody

What happens when you eat sardines weekly 📈 

"Those smelly things in a can? You're joking."

😅 My client looked at me like I'd lost my mind.

Fast forward 6 months: He now keeps a stash in his office drawer 😃 

▶️ Here's what changed his mind:

- His 2pm brain fog? Gone.
- His chronic knee pain disappeared.
- First time in 10 years he could run without ice packs after.
- No more pretending to pay attention in afternoon meetings.

📌 The science behind the $2 can:

→ 1,300mg omega-3s per serving (Frontiers in Nutrition, 2023)
→ 40% drop in inflammation markers (clinical studies)
→ Zero mercury (too small to accumulate)
→ Natural B12 (350% daily value)
→ Vitamin D 

‼️ "But Soraya, they're disgusting!!"

That's because you're eating them plain

(make sure you take the ones in olive oil or water, though, not the ones in sunflower oil) 

✅ My favorite way to have them: 

• Mash with avocado on toast + salt; pepper and tomatoes 😍 
• Mix into scrambled eggs
• Toss in pasta with garlic

📌 What research actually shows:

- Spanish study (2021): 2 cans/week reduced diabetes risk by 37%

- Norwegian research: 1% increase in omega-3 index = 58% lower cardiac arrest risk

- Harvard: Just 1-2 servings weekly cuts heart disease by 36%

✔️ The truth is, your ancestors ate these ugly fish weekly.

No joint replacements at 50.
No brain fog at 40.
No chronic inflammation.

➡️ You pop pills and wonder why nothing changes.

You'll try every $200 biohack. 
Every trending supplement. 
Every influencer's magic powder.

But won't eat a $2 food that actually works.

Why? Because it's not sexy. It's not marketed. It's just... fish in a can.

Give it 30 days. One can a week and see how your energy, your joints and your focus improve... 

Or keep spending $200/month on supplements that don't work... Your call 🙃

📌 P.S. Last week my client brought a sardine can to add to his board meeting lunch. Everyone laughed. 

Then he out-negotiated all of them. Coincidence? The science says no. 😃 

#omega3 #nutrition #nutritioncoaching #executivehealth #executivecoaching

If you want more actionable tips on all things health, fitness, and mindset, then consider reading my newsletter => https://lnkd.in/g4e7v9M5

To all high-achieving men: your testosterone is silently running your performance.

Not just your libido, 
Not just your gym gains 

Your energy, focus, and decision-making depend on it.

Science shows:

- Testosterone regulates muscle mass, fat distribution, and metabolism (Bhasin et al., J Clin Endocrinol Metab, 2018).

- It influences cognition and risk-taking, key for strategic leaders (Cherrier et al., Psychoneuroendocrinology, 2001).

- Low testosterone correlates with higher cortisol, poor sleep, and cardiovascular risk (Travison et al., J Clin Endocrinol Metab, 2017).

Why busy executives lose it:

1. Chronic stress: Elevated cortisol directly inhibits testosterone production.

2. Sleep deprivation: Most T release happens during deep sleep — short nights = low T.

3. Poor nutrition: Low protein, high refined carbs = reduced precursor nutrients (zinc, magnesium, vitamin D).

4. Overtraining + under-recovery: Chronic endurance work or nonstop travel spikes cortisol and suppresses testosterone.

CEO-proof ways to protect & boost it naturally:

 ✅ Sleep 7–9 hours, especially deep sleep, your hormonal “reset button.”
 ✅ Strength training; compound lifts stimulate testosterone production.
 ✅ Prioritize protein + micronutrients (zinc, magnesium, vitamin D).
 ✅ Manage stress strategically; breathwork, short walks, or even micro-meditations.
 ✅ Skip binge alcohol... one heavy night suppresses T for days.

The cost of ignoring it:

=> Low testosterone = foggy mornings, sluggish afternoons, lower resilience, higher fat, weaker muscle 

....all quietly eroding your performance, strategy, and confidence.

📌 Reality check: If you’re crushing 70-hour weeks but feel slower, weaker, or foggier, your hormones are quietly screaming.

💬 DM me “HORMONE” and let's fix that for GOOD.

#menshealth #health #fitness #testosterone #lifestyle #habits #executivehealth #executivecoaching

How to fix your gut naturally in 12 steps (even if you are busy AF)

I was talking to a client last week.

P. is a CEO, travels for work across Europe 3x a week, and somehow still tries to fit in family dinners. He came to me frustrated:

"Soraya, I’m bloated all the time, I feel sluggish by 3 PM, and I can’t seem to lose this belly no matter what I try."

Sound familiar?

The thing is.... most busy adults have gut issues, and it silently sabotages energy, fat loss, mood, and even immunity. 

Science backs it up:

📌 Chronic gut imbalance (dysbiosis) is linked to fatigue, inflammation, and insulin resistance (Frontiers in Microbiology, 2017).

📌 Fiber-rich diets promote beneficial bacteria, improving metabolism and reducing inflammation (Nutrients, 2019).

📌 Fermented foods boost gut microbial diversity, supporting digestion and mental health (Nutrients, 2020).

So we started simple: 12 science-backed steps to bring your gut back!!

1️⃣ Feed your microbiome 

Fiber from leafy greens, fruits, nuts, seeds. Bacteria need fuel, or they revolt.

2️⃣ Add fermented foods  

Yogurt, kefir, sauerkraut. Tiny gut warriors that reduce inflammation.

3️⃣ Drink bone broth 

Collagen repairs the gut lining and supports digestion.

4️⃣ Eat a wide variety 

Fish, meats, vegetables, nuts, fruits. Diverse foods = diverse microbes.

5️⃣ Give your gut a rest 

Intermittent fasting (12–16 hours) allows your digestive system to repair. Of course, depends on individual and levels of stress ;)

6️⃣ Ditch ultra-processed foods 

Sugar, industrial oils, additives disrupt gut balance.

7️⃣ Limit alcohol

Even small amounts can harm microbial diversity.

8️⃣ Hydrate 

Water helps nutrient absorption, digestion, and toxin removal.

9️⃣ Manage stress 

Meditation, breathwork, or a walk outside. Stress = bad bacteria flourish.

🔟 Sleep consistently 

Poor sleep disrupts gut microbiota and appetite hormones (Nutrients, 2021).

1️⃣1️⃣ Move your body

Strength training + cardio improves gut diversity and metabolic health.

1️⃣2️⃣ Consistency beats fancy fixes 

Small daily habits outperform supplements, detoxes, and trendy diets.

Within 4 weeks, P. felt lighter, more energized, bloating disappeared, and he even dropped a few stubborn pounds, all without starving himself or taking random pills.

➡️ Your gut is a control center, not just digestion. 

Feed it, rest it, move your body, and it’ll reward you with energy, focus, and fat loss if this is the goal. 

💡 Busy C-level exec, or founder who wants to:

- Lose belly fat and 20+ lbs
- Fix digestion and bloating
- Improve energy and mental clarity

Send me a message and let's talk about your unique situation 😉 

#health #guthealth #founders #entrepreneurs #executivehealth #executivecoaching #fitness #nutrition 

If you want more actionable tips on all things health, fitness, and mindset, then consider reading my newsletter => https://lnkd.in/g4e7v9M5

You wouldn’t skip work, paychecks, or bills just because you don’t feel like it... those are non-negotiables, right?

❓ So why treat your health any differently?

I’ve been there. 

Burned out, mentally drained, and struggling to find the energy to keep up with everything. 

I knew I needed to change, but the thought of adding one more thing to my plate felt impossible.

But then, I made exercise non-negotiable.

✅ It became my daily fuel;

Boosting my energy, sharpening my focus, and even improving my relationships. 

It wasn’t always easy, but just like showing up to work every day, 

I showed up for myself. And everything started to shift.

➡️ Exercise isn’t just a task on a to-do list; it’s the foundation for your personal and professional success. 

❗ You already know this deep down, because we weren’t designed to be stuck in a chair under artificial light all day.

Make movement non-negotiable and watch your life transform.

#health #fitness #nutrition #menshealth #executivecoaching #executivehealth #men #healthcoaching #business

Not sure where to start?

That’s why I have created individualized coaching to meet you where YOU are, and help you every step of the way.

Book a 15-minute complementary strategy call now, by filling the form below and we will be in touch ⬇️  

https://lnkd.in/e7zfvmxD

📌post sweat Sunday selfie (very high quality photo as you can see🤣)… didn’t wanna do anything today but at least I showed up… even with my crazy messy hair 🦙😅

Cheers to movement… It makes you better. Feeling off? GO MOVE!

The silent stress hormone wrecking your health: 

CORTISOL. 

One of my clients, E. 46 years old and busy founder, was exhausted, stressed, and carrying stubborn belly fat she couldn’t shake. 

Coffee was her crutch, workouts felt impossible, and sleep? A luxury.

We focused on lowering cortisol with simple, daily habits. 

Within weeks:

✨ Energy skyrocketed, back-to-back calls felt easier
 🧠 Mindset shifted, calmer, sharper, more in control
 🛌 Sleep improved, waking up refreshed
💪 Belly fat melted away

Here’s exactly what she did, and what you can do too:

1️⃣ Walk like your life depends on it

20 minutes resets your nervous system, boosts serotonin, and sharpens your brain. Walking meetings = BIG YES.

2️⃣ Plug into nature

Sunlight, fresh air, green spaces. Less stress, better sleep, happier mood.

3️⃣ Connect with humans

Phone-free chats, hugs, coffee with friends. Loneliness spikes cortisol. Ten minutes counts.

4️⃣ Delay your coffee

Wait 90 minutes after waking. Your body’s cortisol peaks naturally; immediate caffeine spikes it further. START WITH WATER instead :)

5️⃣ Breathe through your nose

Slows your heart, activates “rest & digest,” and calms your stress response.

6️⃣ Reduce inflammation with whole foods and movement 

Processed food, sugar, and inactivity fuel cortisol. Anti-inflammatory foods + movement = stress relief.

7️⃣ Soak up the sun

Natural light lowers cortisol, improves mood, and helps you sleep. Desk by a window? Better than you think.

8️⃣ Prioritize sleep like a board meeting

Blackout curtains, magnesium, journaling, consistent schedule, daily movement.

Sleep wins = cortisol drops.

9️⃣ Heat therapy

Saunas 15–20 min, 3–4x/week. Endorphins + relaxation + cellular health = stress melt.

🔟 Ground yourself

Barefoot on grass or soil. Free electrons + reduced oxidative stress = calmer cortisol.

1️⃣1️⃣ Laugh more... life isn't that serious

5–10 min of genuine laughter lowers cortisol, releases endorphins, and resets your mood.

1️⃣2️⃣ 🏃 Move daily

Stretch, yoga, dance, bike.... anything. Movement lowers stress hormones, stabilizes blood sugar, and keeps your brain calm.

💡 Bottom line: Stress isn’t just “in your head.” 

It’s hormonal, biochemical, and stealthy. Small, consistent daily habits = massive results.... especially for the busiest executives.

If you’re ready to:

💪 Lose stubborn belly fat
🛌 Sleep better & wake energized
🧘 Reduce stress without meds
❤️ Avoid chronic disease

…DM me “Health” and let’s hack your cortisol for good.

#health #fitness #nutrition #executivehealth #executivecoaching

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 want more actionable tips on all things health, fitness, and mindset, then consider reading my newsletter => https://lnkd.in/g4e7v9M5

"Soraya… I don’t get it. I had dinner and wasn’t even hungry, but here I am at 11:30pm, staring at a bag of chips… and the ice cream too, like it's calling my name... I feel like I’m failing.”

This was a text I got from a client last week, a busy founder juggling back-to-back calls, board meetings, and travel. 

He eats well all day, hits his workouts, eats whole nutritious foods 80% of the time… yet many nights, the late-night cravings sneak in.

Let me tell you the truth: 

❌ It’s not about willpower. 

Your body is literally working against you.

↪️ When you stay up late:

- Leptin (the “I’m full” hormone) drops
- Ghrelin (the “feed me now” hormone) spikes
- Your brain craves quick energy, hello chips and ice cream 😃 

‼️ You disrupt your circadian rhythm, which is your body’s natural 24-hour clock regulating hormones, metabolism, and sleep.

By 11pm, after a day of decisions and problem-solving, your mental energy is shot. 

Resisting cravings now? Like running a marathon on one leg.

➡️ Studies show late-night eaters often consume 200–500 extra calories, over a year, that’s 20+ lbs without changing anything else.

✖️ The fix isn’t more willpower. 

✔️ It’s respecting your body’s natural rhythm:

➡️ Shut down screens earlier
➡️ Close the kitchen after dinner
➡️ Aim to be in bed by 10pm, 11pm the latest

Do this consistently, and your hunger hormones reset, cravings fade, metabolism improves, and fat loss finally becomes manageable.

💡 The best “diet hack”? Follow your circadian rhythm. 

If you’re a busy founder or C-level exec who wants to:

- Lose stubborn belly fat
- Sleep better and feel energized
- Avoid chronic aches, injuries, and lifelong meds

...DM me ‘Health’ to see if how we design a system that fits seamlessly into your busiest weeks and toughest travel days.

#health #fitness #executivecoaching #executivehealth #lifestyle #ceos

✉️ More actionable tips on health? Read my newsletter:

https://lnkd.in/g4e7v9M5

Traveling doesn’t make you fat.... Lack of structure does.

After 5 years coaching entrepreneurs and executives who live on planes, I’ve learned that the key isn’t perfection, it’s STRATEGY!

Here are 6 proven (and science-backed) ways to stay fit while traveling (without giving up great food or experiences)👇

1️⃣ The one-plate strategy

Hotel buffets are engineered for overconsumption: bright colors, variety, and aromas all trigger dopamine release.

Research from Cornell University shows that visual variety can increase food intake by up to 30%.

Here’s the fix:

 → One plate only.
 → Fill 70% of it with protein + vegetables first + sauces ALWAYS on the side

You’ll automatically cut calories, balance blood sugar, & stay satisfied longer.

2️⃣ Walk the airport (seriously!)

Long flights and sitting for hours reduce blood flow and increase insulin resistance... even if you exercise later.

Before boarding, get 2–3k steps walking through the terminal.

You’ll boost circulation, reduce water retention, and land more energized.

3️⃣ Pocket protein strategy

Bad food decisions happen when hunger meets poor options. (I have been there 😅)

A Harvard study found that people who eat 25–30g of protein per meal experience fewer cravings and better appetite control throughout the day.

My go-to:

 ✔️ Hard -oil eggs

Or pick a balanced meal once at the airport. 
 
You’ll make better choices even when you’re in a different timezone.

4️⃣ Hydration protocol

Dehydration is one of the biggest hidden causes of jet lag and overeating.

Mild dehydration (even 1–2%) can reduce focus, mood, and energy.

→ Drink 1L of water before your flight.
→ Add electrolytes during travel days.
→ Limit alcohol and caffeine until you land.

You’ll feel clearer, sleep better, and prevent the typical post-flight crash.

5️⃣ The first-meal reset

What you eat first affects your blood sugar for the entire day, it’s called the “second meal effect.”

Start your day with:

🥚 Protein (eggs, tofu, Greek yogurt)
🍓 Fiber (fruit, avocado, oats, or chia)

Avoid the pancake-and-syrup trap. 

You’ll stay full, focused, and productive instead of crashing by 2pm.

6️⃣ Text your coach

Motivation fades, but accountability doesn’t.

That’s why my private clients text me their menus before client dinners.

We adjust on the spot, so they can enjoy the meal and still make progress.

Research shows that people with accountability support are 65% more likely to achieve their goals, and 95% when they have ongoing check-ins.

➡️ If you’ve been putting in the effort but still not seeing the results you want…

That’s your sign to try a smarter strategy... not a harder one.

‼️ If you travel often for work but want to stay fit and energized no matter where you are, message me => I’ll show you how to make it sustainable.

#health #fitness #executivecoaching #executivehealth #businesstravel

Read my newsletter => https://lnkd.in/g4e7v9M5

"Soraya, I eat salads all day, skip breakfast, and avoid carbs… but I’m still exhausted and carrying belly fat. What am I doing wrong?"

(If that sound like you, keep reading.) 

Last week I was talking to one of my new client, a busy CEO... juggling calls, travel, investors… and family responsibilities on top of it all. 

Supporting not just his spouse and kids, but also his parents and siblings. 

‼️ Here’s the reality: your “healthy eating” plan might be all wrong.

✖️ Nutrition isn’t about restriction or trendy hacks. 

✔️ It’s about working with your body, not against it.

Here are 6 rules backed by science that actually work for busy people looking to lose 10-50 lbs:

1. Protein is non-negotiable

Minimum for survival ≠ minimum for thriving.

High protein keeps blood sugar stable, builds and preserves muscle, and keeps your energy steady.

Studies show 25–40g of protein for each meal boosts satiety and metabolism. 

2. Real food wins, EVERY TIME 

Processed foods spike insulin, increase inflammation, and age you faster.

Whole foods, think eggs, veggies, fruits, fatty fish, leafy greens, broth; give you micronutrients your body actually uses. 

3. Feed your gut, feed your life

Your gut is a second brain. Fiber, fermented foods, and polyphenols support mood, energy, and cravings.

Too much sugar or industrial oils? Your gut revolt may be why you feel tired or bloated. 

4. Timing is everything

Carbs around workouts = energy + recovery.

Give your gut a break: an 8–12 hour eating window reduces inflammation and improves insulin sensitivity.

Avoid food 2 hours before bed for deeper sleep.

5. Hydrate smart, supplement smart

Depleted soils = depleted nutrients... Magnesium, vitamin D, electrolytes are often needed.

Hydrate first thing in the morning and wait 90min before coffee if possible. Your body confuses thirst with hunger.

6. Make it enjoyable... yes, really!!

Eating should energize you, not feel like punishment.

Enjoy the flavors, textures, and even a treat in moderation, it’s sustainability that wins, not perfection.

↪️ Nutrition success isn’t about willpower. 

It’s about habits that work with your biology, especially on your busiest days.

📌 If you’re a busy founder, or C-level exec who want to: 

- Lose stubborn belly fat
- Boost energy and focus for GOOD
- Avoid chronic aches, injuries, or lifelong meds

…DM me “Help” and let’s build a system that actually works for real life, travel, and late-night meetings.

#health #fitness #executivehealth #executivecoaching #nutrition #stress

✉️ More actionable tips on health? Read my newsletter:

https://lnkd.in/g4e7v9M5

Founder & Managing Director Stran HR | Co-Owner Paragon Commercial | Co-Owner Branston Golf & Country Club

I’ve had a few Personal Trainers & Fitness Coaches over the years & Soraya Zidane really is something else 🙌🏻

Soraya’s approach helps me to focus on my diet & mental health just as much as how frequently I train & how heavy I lift 🏋️ 

Thank you Soraya Zidane 🙏🏻

5 stars 🌟🌟🌟🌟🌟, would definitely recommend 🙌🏻

#fitness #womenshealth #fitnesscoach

taplio

The Battle

Christopher M. Bowles

Soraya Zidane

Followers

Posts

Engagements

Likes

Performance ScoreSoraya Zidane's LinkedIn Performance

Ready to grow your LinkedIn presence?

taplio

The Battle

Christopher M. Bowles

Soraya Zidane

Followers

Posts

Engagements

Likes

Performance Score.css-goub6s{font-size:var(--chakra-fontSizes-md);font-weight:500;color:var(--chakra-colors-gray-600);display:block;margin-top:var(--chakra-space-1);}Soraya Zidane's LinkedIn Performance

Ready to grow your LinkedIn presence?

Performance ScoreSoraya Zidane's LinkedIn Performance