A Guide to help 40 year olds Invest Intelligently in their Health

Matt Kay takes an alternative look into smart ways of investing in your own health and fitness

So you’re no longer in your 20’s? You’ve worked hard, you’re doing well and you have a bit of disposable cash behind you. However, life is busy and time is precious. Dedicating your life to your six-pack is not something you either can or even want to do. You enjoy a drink on a Friday night and a glass or two with the family over Sunday lunch. However, you do want to get in better shape. Health is becoming more important to you and you have the money to invest in it.

Sound familiar? Well you’re not alone.

This is what we hear from 90 per cent of 40 something’s that contact our gyms. There are a number of considerations you need to think about before joining your local gym. The following guide aims to provide you with a more intelligent way to approach fitness and health in 2017.

It was not long ago that I became a father. It was just about the same time my company employed our 11th member of staff, which is set to grow to 25 employees over the next 12 months.  We are opening another gym in March 2017, re-launched a new operating system across the business, launching a product range and all this at the same time as I hit the ripe old age of 35.

My point being… life has become really busy and I’m not getting any younger.

Back in my 20’s getting and staying in shape was easy. Work, now I look back was stress free, I had lots of spare time, I had incredible, uninterrupted sleep every night. I prepared food like a boss and all I had to think about was… well… me.

How things change and it is only recently that I have fully appreciated the reasons why my clients used the excuse of time. Now, I completely get it.

However, this is not all that’s changed. Back in my mid/late 20’s staying in shape was really important. Now staying in shape in my mid 30’s is still important but no longer do I have only me to think about. With that said and even though staying in shape is important, it is not the only thing that is important.

Here’s the thing and it exists in 90 per cent of the 30/40 year olds coming into our gyms … Health is only one important area of their lives. It hit me like a ton of bricks last week whilst I was flicking through a copy of a popular men’s style magazine… Nothing I read related, inspired, captured my attention. Why? Because I am not interested in “6 pack ab’s in 10 seconds” anymore.

And I see this same attitude in almost all other people over the age of 35, juggling business, family and social lives.

Below is my guide to help you get in shape if you live a busy, complex life and you are ready to invest in your health. I have focused on two of the areas most people invest their money in; nutrition and exercise. However, it’s important to stress the impact of sleep and stress on your ability to get in shape. So if you have any cash left over I would seriously consider investing in sleep strategies like black out curtains, ‘sunrise lamps’, going to bed earlier and apps like ‘Headspace’ or ‘Calm’. In addition, many of our clients get a lot of benefit out of guided meditation sessions.

So here is my 40 year old guide to investing in your health and fitness categorised by budget:

Budget: £80-£200 per month

Nutrition: Consider first and foremost investing in some food coaching. Hire a coach to first set you up with a nutrition plan and then to help keep you accountable each month. A nutrition coach will require an investment of between £35 – £60 per hour (if you live in London, add 25 per cent to this price guide).

Exercise: Get accountable! Hire a personal trainer once per week or if your budget is closer to £80 I recommend one of two approaches. Find a trainer that will train you in a small group of no more than four. At FITISM we call this type of personal training BUDDY TRAINING and we take a group of four people through progressive training on a weekly basis for £15 per session. If you can’t find a solution like this close to you, hire a personal trainer either once per fortnight or once per month to structure and write you an activity plan, which will provide maximum accountability each month – body fat analysis and coaching to keep you focused. A good private personal trainer will charge anything from £35 – £50 per hour (if you live in London add 25 per cent to this price guide).

Budget: £201-£500 per month

Nutrition: If you are time poor I would seriously consider investing in a meal prep service. For around £300 per month you should be able to get your lunch and evening meal designed, cooked and prepared for you. It’s such a worthwhile service to ensure you eat consistently well day in day out.

Exercise: As explained above, accountability when you’re busy is key. To get the most out of your exercise training four plus times per week is key. So for the remaining £200 budget I would highly recommend investing that in 3 x BUDDY (4 to 1) personal training sessions per week. For the fourth workout, go for a run, ride or even squeeze in a cheeky class. 4 to 1 training should cost in the region of £15 – £20 per session (if you live in London add 25 per cent to this price guide).

Budget: £501+ per month

Nutrition: I would also recommend you go for meal prep option but as your budget is greater, add snacks and drinks likes juices and veg smoothies also planned and pre-prepared.

Exercise: As four sessions plus is your goal, simply choose the style of training that suits you the best, the style that engages you, so you are more likely to commit and hire an expert trainer to hold you accountable to that training a minimum of four times per week.


If you are 40 something, time poor and have a complex life, it is time for you to invest some money to help you get back in shape and stay there. To be frank, without continued health, everything else in your life is irrelevant! riddle_stop 2

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