Late calls and disrupted sleep
The working day ends later than expected, but the next morning still begins on time.
Health coaching for senior IT leaders
Your health plan shouldn’t collapse every time work gets demanding.
Lose fat, improve your energy and sleep with practical eating, movement and recovery routines designed for deadlines, travel, late calls and unpredictable workweeks.
A free conversation to discuss your goals, current challenges and whether personalised coaching may be a suitable next step.
25 years in ITFormer IT Director and Chief Architect
The real problem
Your workweek changes. Your health plan usually doesn’t.
You already know that eating well, moving regularly and getting enough sleep matter.
But then a release runs late. A production issue takes over the evening. Calls stretch across time zones. Travel changes your meals and your day. The plan that looked reasonable on Sunday becomes difficult to follow by Wednesday.
The problem may not be that you need more information or discipline. Your routine may not have been designed for the conditions you actually face.
Deadlines and missed movement
The full session no longer fits, and there is no smaller version ready to use.
Travel and unpredictable meals
Timing, access and energy change, so normal food decisions become harder to repeat.
A routine for one kind of weekA routine that can change with the week
Build → Adapt → Recover
Build a routine that can change when your work changes.
You do not need every week to look the same. You need to know what to protect, what to change and how to return when it doesn’t.
Build
Create realistic practices for Eating, Movement and Recovery around your current health, schedule, preferences and responsibilities.
Adapt
When time, energy or access changes, reduce, replace or relocate selected practices instead of abandoning the plan.
Recover
When pressure eases, restore what matters first and rebuild as capacity returns—without punishment or compensation.
A real-life decision: You planned a full exercise session, but an escalation runs late. Choose a smaller appropriate option—or prioritise recovery. When your schedule settles, return to the fuller routine.
Client progress
What progress can look like in real working lives.
Progress is not only what happens when everything goes to plan. It is also what a person can sustain, adapt and return to during difficult periods.
Yashwanth · Salesforce Practice Head
Consistency through busy days and travel
About 3 kg and 6 cm over 2.5 months
He reported better sleep, steadier energy, alertness and stamina, and learned to shorten exercise instead of skipping it when work became busy.
Recorded measurements + client-reported experienceRajaram · CEO & Technology Leader
Health and lifestyle progress
9 cm waist reduction over 3 months
Recorded HbA1c changed from 5.9 to 5.5 and LDL cholesterol from 152 to 128. He also reported better sleep, energy, digestion and walking stamina.
Recorded measurements + client-reported experiencePoornima · Engineering Leader
Returning after disruption
More daytime energy and better sleep
She established earlier log-off boundaries and learned to return after work, illness or family commitments interrupted her routine.
Client-reported experienceIndividual experiences and results vary. Recorded changes during coaching do not establish that coaching caused a medical outcome.
Why work with Raju?
I spent 25 years in IT. I know what demanding work can do to a health routine.
I understand releases, escalations, global calls, delivery commitments, travel and the responsibility of being answerable when something goes wrong.
I also had to change my own health. Losing 26 kilograms—and maintaining it—showed me the difference between knowing what to do and finding a way to keep doing it in real life.
IT leadershipIT Director and Chief Architect responsibilities
Personal health change26 kg lost and maintained for years
Professional coachingPN Level 2 Master Health Coach
Specialist workHelping IT leaders build adaptable routines
12-week one-to-one programme
You don’t need another plan that only works during a quiet week.
Develop personalised Eating, Movement and Recovery practices that can change as working conditions change.
- Personalised direction around your circumstances
- Simple tracking of agreed practices and progress
- Ongoing review and adjustment as work changes
Start here
What happens during the Audit?
We discuss the health outcome you want, what gets in the way during demanding weeks, what you have already tried and whether personalised coaching could be a suitable next step.
An exploratory coaching-fit conversation—not a medical consultation or diagnosis.
Practical resources
Start with the next useful step.
3-Minute Health Check
See how your routines hold up when work becomes demanding and notice the current pressure points.
Take the Health Check →7-Day Planner
Plan one realistic week of Eating, Movement and Recovery around your actual schedule.
Use the planner →Newsletter
Practical ideas for taking better care of your health during demanding workweeks.
Read and subscribe →A practical way forward
Your work may not become predictable. Your health routine can become more adaptable.
You should not have to wait for a quiet quarter to start taking better care of yourself.