FounderFit is a 12 Week Programme of Health, Fitness and Wellbeing specially tailored for entrepreneurs who are short on time, high on stress.
12 short but highly effective sessions of training and education focused on exercise, nutrition and lifestyle for ultra-busy founders, builders and leaders.
Why Focus on Fitness for Founders?
We, Simon and Estel, the FounderFit Team, are entrepreneurs ourselves – we’ve both founded, grown and run multiple startups.
We know what it’s like to never have a day off, to have three emails arrive for every one answered, the phone ringing off the hook… and we understand that this is what is necessary if you want to build something that matters.
We also know how important it is to look after your health.
You know that you should go to the gym, eat good food, and look after yourself.
But since you started your business you just can’t seem to find the time to focus on anything else.
The FounderFit Course is a fully integrated program specifically tailored for busy entrepreneurs just like you.
These 3 elements are the essential triad necessary to forge and maintain the health, fitness and wellbeing necessary to be an effective leader:
The Minimum Viable Program
The Key Performance Ingredients
Introspection, Perspective, Optimisation
The Fitness MVP
The Founder Fit MVP – Minimum Viable Programme
The MVP focuses on short, simple, effective workouts that use a combination of H.I.T and H.I.I.T training techniques.
A 20 minute workout that works every muscle in your body, designed to help you build and maintain muscle, strength, endurance, mobility and keep you lean and healthy.
- 5 Minute Warm Up focused on Joint Health and Mobility
- 8 Minutes of HIT Strength Training
- 4-6 Minutes of HIIT Cardiovascular Conditioning
We’ll teach you highly adaptable workouts that you can do any time, anywhere, that fit the most manic schedule and are suitable for any fitness level and body shape.
What is H.I.T?
HIT = High Intensity Training.
High intensity? Sounds scary!
Don’t be put off by the name. This type of training is actually very slow and controlled, and you’ll barely break a sweat (well, unless the Barcelona sun is really shining).
HIT is a form of strength training, designed to build lean muscle mass as quickly and safely as possible.
Read more about HIT and its benefits for entrepreneurs and freelancers here.
What is H.I.I.T?
Similar name, different kettle of fish.
H.I.I.T is focused on the cardiovascular system – Metabolic Conditioning you might call it if you want to sound hip.
High Intensity Interval Training involves performing a cardiovascular exercise as hard as you can* for a short time period, followed by a rest period, repeated several times.
10 seconds exercise – 50 seconds rest x 5
30 seconds exercise – 30 seconds rest x 6
20 seconds exercise – 10 seconds rest x 8
Read more about HIIT and its benefits for entrepreneurs and freelancers
The Nutrition KPI
The Founder Fit KPIs – Key Performance Ingredients
Nutrition is about much more than counting calories and staying slim.
Your diet provides the raw materials for a healthy body and mind.
Running a business doesn’t leave much time for meal planning, ingredient shopping, or home cooking. It’s easy to end up eating fast food, takeaways and ready meals. But that’s not sustainable long-term.
A bad diet can lead to poor performance and bad decision making, and make you more susceptible to illness and time off work.
The FounderFit 10 Minute Nutrition Bites will teach you:
- The basics of nutrition science
- How to read food labels and make good shopping decisions
- How to keep it healthy when eating out
- How to cook healthy meals that are quick and easy
- What to do when your diet goes off the rails
The FounderFit Nutrition Programme will help you:
- Lose and keep off excess body-fat
- Build and maintain lean muscle
- Keep your brain and body nourished
- Fortify your immune system
- Enjoy your food and eat your treats guilt free
The Wellbeing IPO
The FounderFit IPO – Introspection, Perspective, Optimisation
Exercise and nutrition are essential for health, but they’re not the complete picture.
We’ll arm you with new positive habits that you can incorporate into your busy schedule, one by one.
Over the 12 weeks these small changes will add up to a radical transformation.
- Good Sleep
- Stress Management
- Daily Activity
- Time in Nature
- Relaxation Techniques
From morning routines, to tech tips, to mindfulness and meditation, we’ll arm you with the tools you need to keep yourself sane while living through the stress and uncertainty of trying to make your ideas a reality.
The 12 Week FounderFit Formula
The FounderFit Bootcamp consists of 12 x 40 minute sessions, divided into 2 parts:
- A 20 minute guided workout of The MVP exercise routine
- A 20 minute nutrition or lifestyle coaching session
The FounderFit Programme is For Life
The idea behind the FounderFit programme is that by the end of the 12 weeks you’ll be fully self-sufficient and you’ll be able to:
- Design your own MVP exercise sessions that you can do anywhere
- Plan & prepare quick healthy meals and make good decisions in restaurants
- Keep to the new healthy habits and routines you’ve formed along the way
Solopreneurs & Freelancers
Per Person at our regular sessions in sagrada Família
Get in touch today to book a completely free no obligation trial session.
Co-Workings & Start Ups
For groups of 5+ at a time and place of your choice
We an do private courses for small teams and coworkings. Get in touch for more details.
Contact us for our latest courses
We are constantly adding new timetables and courses – Get in touch and we can arrange for you to come for a free trial at a time and place convenient to you