Shannon Bond Fitness

11/10/2025

"I was motivated for 3 years... and stayed exactly the same weight."

That's Simon. High-performing business professional. Busy calendar. Client dinners 3x a week. Beers with the boys on weekends.

He'd hit the gym occasionally, do some bicep curls, bench press, then leave thinking he'd "trained."

Result? Overweight. Unfit.

Same pants size for years.

Sound familiar?

You're "motivated" but nothing changes.

You tell yourself "I'll start Monday" but Monday never comes.

You avoid the mirror. Your suits feel tighter. You're exhausted by 3pm.

Meanwhile, younger execs are out-energising you in meetings.

And deep down, you know your body doesn't match your success level.

Simon finally cracked the code.

He lost 15kg, dropped from size 36+ to 34 pants, got under 100kg (something he thought was impossible), and became sharper mentally.

The best part? He STILL does client dinners, drinks beers with mates, and has a social life.

How?

He stopped relying on motivation and started using systems.

Watch Simon break down exactly what changed 👇

Simon spent 3 years being "motivated" to lose weight... but stayed exactly the same.Sound familiar?As a high-performing business professional, Simon's calend...

22/09/2025

The Protein Math for Muscle Retention After 40

Mate, you're trying to drop the belly fat.

You've cut the carbs and ramped up the cardio.

You're losing weight, but you look in the mirror and you're starting to look skinny fat.

You feel weaker, and your clothes fit just as badly as before.

You're doing the protein math wrong.

Most blokes over 40 believe that losing weight means losing muscle.

And they're right if they're following the wrong plan.

They're either not eating enough protein, or they're eating so much that it's impossible to stick to a calorie deficit.

They're stuck on a diet hamster wheel with no results.

The key isn't to guess. It's to find the minimum effective dose for muscle retention.

This is the amount of protein you need to signal to your body to hold on to every ounce of hard-earned muscle while the fat melts away.

So, how much is that?

A good rule of thumb for high-performing men over 40 is to aim for 1.6 to 2.2 grams of protein per kilogram of your lean body mass.

This is enough to signal to your body to hold onto muscle,

but not so much that you're constantly full and can't stick to your plan.

This isn't just about a number.

It’s about building a system.

When you get the protein math right, you make your body work for you,

not against you.

You get to keep your strength and vitality while shedding the fat that's been holding you back.

It's time to stop the guesswork and start building a body that matches your ambition.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

19/09/2025

You’re a beast in the boardroom.

You walk into meetings with confidence,

you command the room,

and your colleagues and clients hang on every word.

You’ve built your life on the ability to perform under pressure and lead from the front.

But that confidence doesn't always come home with you.

You look in the mirror and see a guy who feels soft around the middle.

The belly fat you’ve been carrying for years makes you feel self-conscious.

And in the most intimate moments, you find yourself holding back, feeling a little less than the powerful man you are everywhere else.

You've built this incredible career, but you feel like you're losing control of your body.

You've tried the generic diets, the group fitness classes, and the brutal workouts, but nothing seems to stick.

You feel tired and frustrated, and that frustration has a way of showing up at home.

What if that wasn't your story anymore?

Imagine walking into the bedroom with the same powerful confidence you have at work.

Feeling proud of the body you see in the mirror.

You're not just a leader in your career; you're a leader in your health.

Your energy is high,

your physique is sharp,

and your s*x drive is back to where it was in your 20s.

You feel powerful,

not just in the suit,

but out of it.

This is possible, and it’s not because you found a new diet or a workout plan.

It’s because you found a system designed for you.

We bridge that gap between boardroom success and private confidence with a concierge-style,

data-driven system built around your blood work, lifestyle, and goals.

We remove the guesswork, so you can focus on your business and your family while we handle your health.

It’s the first time you’ll have a plan that works with your life, not against it.

It's how you finally feel like the man you've always been, in every room you enter.

P.S. I’m Shannon, and I help high-level men rebuild their body and energy with a concierge-style, data-driven system built around their blood work, lifestyle, and goals… so they can finally have health that matches their success, without burning out or sacrificing family and business.

Join the Free group for high-level men who refuse to age average:

https://www.facebook.com/groups/lookgreatnakedafter40

17/09/2025

The Truth About Your Biological Age

You look in the mirror and see a man who's 45.

The calendar says you're 45. But the data says you're 55.

This is the brutal truth about biological age vs. chronological age.

Your chronological age is just a number on a calendar.

It doesn't tell you anything about the health of your body.

Your biological age,

on the other hand,

tells you how fast your body is truly aging.

It's the one metric that tells you if you're on a path toward a long, vibrant life, or if you're headed for burnout, disease, and an early grave.

For most high-performing men,

the answer is not what they want to hear.

The stress of a demanding career, the constant travel, the poor sleep, and the lack of a proper system are silently aging you from the inside out.

Your body is paying the price for the success you’ve built, and it’s sending you signals that you're too busy to listen to.

The Telltale Signs of an Old Body

How do you know if you're aging faster than you should be?

The signs are all around you,

but they're easy to miss if you're not looking for them.

Stubborn Belly Fat:

It's not just a cosmetic issue.

It's a sign of a broken metabolism, chronic inflammation, and an early warning sign of a silent health crisis.

Low Energy & Brain Fog:

You're a leader, but you feel like a slave to a 3 PM energy crash.

Your mind, once razor-sharp, feels dull and unfocused.

Poor Sleep & Recovery:

You wake up tired, and your body feels sore and achy all the time.

Your body is no longer able to repair itself efficiently, and you're running on empty.

Declining Libido:

Your s*x drive is a direct signal of your hormonal health.

A low libido is a sign that your testosterone is in the tank and your body is in a state of decline.

The Only Way to Know for Sure

You don't have to guess.

You can know your biological age, and you can reverse it.

The only way to know for sure is to use data.

We use anti-aging blood work and advanced biomarkers to get a complete picture of your health from the inside out.

We find the hidden inflammation, the low testosterone, and the metabolic dysfunction that are silently aging you.

And then, we give you a blueprint to reverse it.

We build a system around your life that's designed to make you leaner, sharper, and more resilient than you were in your 20s.

It's time to stop the quiet decline. It's time to take back control of your health and your legacy.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

16/09/2025

Why Generic Fitness Advice Fails Executives

You're a leader.

Your time is a high-value asset,

your schedule is brutal, and your body isn’t what it was at 25.

Yet, every fitness plan you see is designed for exactly that: a 25-year-old gym ju**ie with unlimited time and zero stress.

This is why generic fitness advice is failing you.

It's built on a flawed premise.

It tells you to "eat less, move more" without accounting for the realities of your life—your hormones,

your constant travel, your lack of sleep, or the crushing stress you carry every day.

It's a one-size-fits-all solution for a complex problem.

You're a CEO, not a gym ju**ie.

You need a system that's built for your life, not against it.

You need a blueprint that understands that a 4-hour workout isn't an option and that business dinners are a necessity.

You need a plan that's as strategic and efficient as you are.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

15/09/2025

You’re a high-performer.

Your brain is your greatest asset.

It’s what you use to close deals, solve complex problems, and lead your team.

So why are you starving it?

For most executives,

the daily routine is a low-energy diet for the brain,

even if you’re eating enough calories.

It’s not just about what you eat;

it’s about what you’re not getting.

We see it every single day: the high-stakes leader who is constantly battling brain fog, afternoon crashes, and an inability to focus.

It's not a lack of willpower; it’s a lack of the right fuel.

Your brain is a high-performance engine that runs on a very specific type of fuel.

When you’re constantly running on cheap gas...

like coffee, sugar, and refined carbs

you're creating a physiological environment that makes it impossible to perform at your peak.

This isn't just about feeling tired.

This is about cognitive decline.

The chronic inflammation and blood sugar spikes that come from a low-energy diet

directly impact your ability to think clearly, make fast decisions, and stay sharp
under pressure.

It's the silent tax on your performance that's costing you millions.

It’s time to stop treating your brain like a side project.

You need a precision plan that gives your brain the fuel it needs to perform at its peak.

This isn't just about food;

it's about a system that optimizes your hormones, reduces inflammation, and restores your energy from the inside out.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

09/09/2025

The Legacy You're Actually Building

You've built an empire.

You’ve earned a title,

a reputation,

and a bank account that will last a lifetime.

You tell yourself this is your legacy.

And in a way, it is.

But there’s another legacy you’re building,

one you might not even realize.

It's the legacy you're building with your body.

You tell your kids to chase their dreams,

but are you showing them what it takes to have the energy and vitality to enjoy them?

Are you the tired dad on the couch who can’t keep up on a Sunday afternoon,

or are you the high-energy leader who’s present, engaged, and full of life?

Your kids are watching.

They’re seeing how you treat yourself.

They're learning what it truly means to be a "successful man."

They're not just looking at your business;

they're looking at your health.

They're learning that success comes at a cost

the cost of a tired body,

a strained mind,

and a distant dad.

Don't let your greatest professional success come at the cost of the one thing that truly matters: your vitality.

The most powerful legacy you can leave is not just your bank account,

but your healthspan.

It's time to start living the example you want to leave behind.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

05/09/2025

Dinner with clients doesn't have to ruin your week.

Mate,

you're a high-performer.

Your business isn't built from behind a desk; it's built over dinners, drinks, and networking events.

You know that these client meals are essential for closing deals and building relationships.

But if you're like most blokes I work with,

these dinners feel like a health minefield.

You're trying to drop the weight,

get back in shape, and then BAM!

you're staring down a menu of rich food,

free-flowing drinks, and the pressure to "be social."

You leave feeling guilty, bloated, and convinced you've ruined a week of hard work.

It doesn’t have to be this way.

You can win at the table and still drop the weight. It's not about deprivation; it's about strategy.

Here are a few simple rules our clients use to navigate client dinners without derailing their progress:

Hydrate, Hydrate, Hydrate (Before & During):

Before you even get to the restaurant, down a big glass of water.

Keep ordering sparkling water with lime during the meal.

It fills you up,

keeps you hydrated,

and slows down your alcohol consumption if you're drinking.

Order First (and Smart):

Don't wait for your clients to order the deep-fried calamari and a round of beers.

Take the lead.

Order a lean protein (steak, fish, chicken) with plenty of vegetables.

This sets the tone and makes it easier for others to follow suit, or at least for you to stick to your guns.

Choose Your "Vice":

If you're going to have a drink,

pick one.

One glass of wine, a single whisky, or a clear spirit with soda. Don't go for both the bread basket and a dessert.

Decide beforehand what you'll enjoy in moderation, and stick to it.

Steer the Conversation,

Not the Plate:

Your focus is building rapport, not counting every calorie your client consumes.

Engage, listen, and be present.

If you're busy dominating the conversation, you'll naturally eat slower and less.

Modify with Confidence:
Don't be afraid to ask for modifications.

"Can I get that grilled instead of fried?"

"Vegetables instead of fries, please."

Most high-end restaurants in Bangkok are more than happy to accommodate. You're the client, after all.

These aren't just "tips";

they're strategic plays for the modern executive.

You don't leave your business strategy at the door; why would you leave your health strategy?

Stop letting client dinners become your biggest health hurdle. Master the meal, master your body.

I've opened up a private Facebook group for high-performing men who refuse to accept average as their identity. Inside, we share strategies on how to optimise our health and energy for the long term. No fluff, no fads, just a community of leaders committed to winning at life and business.

https://www.facebook.com/groups/lookgreatnakedafter40

29/08/2025

As a leader, you know success is about having a plan. So why are you still throwing crap at the wall when it comes to your health?

You're a high-performer. You don't settle for "normal." So why settle for "average" health?

This year, let's stop guessing and start optimizing. We work with men who are done with mediocrity and ready to finally have the body, energy, and confidence they've earned.

https://www.icarus-project.com/

03/05/2025

Book A Free Health Strategy Call

Reclaim your health, regardless of your busy schedule. Book a Free health strategy call below and let's chat.

Click here: https://calendly.com/executivehealthsystems/high-performance-health-audit

30/04/2025

16 hard truths I have learned by 35 that will make you stronger and wiser ⬇

1. Everyone you love will die one day and you will never see it coming. Including you.

2. If you let other people decide your worth, you will never have any. Value yourself first.

3. Happiness is not something you find. It is something you build inside through action.

4. If you do not take care of yourself, you will have nothing left to give anyone else.

5. Success is not a finish line. It is a way of living and thinking every day.

6. Real love is not about finding the perfect person. It is about doing the work together.

7. When the end comes, the memories you made will matter more than any title or trophy.

8. Betrayal usually comes from the people you let closest, not strangers.

9. Everyone grows older. Very few grow wiser.

10. Time you enjoy is never wasted.

11. Every meal is either making you stronger or weaker.

12. Your health is your real wealth. Lose it and no amount of money or love can replace it.

13. Life is unfair. Complaining will not save you. Save yourself.

14. Problems are guaranteed. How you show up to them is what defines you.

15. Forgiveness is not about them. It is about freeing yourself.

16. Your future is being shaped right now. Every choice either builds you or breaks you.

14/10/2024

If you're saying you're too busy to get in shape, that's a LIE.

How do I know?

Because I’ve helped over 140 career-driven men shed up to 15kg, fix their energy and build a lean body, even while working 60-hour weeks — using the Executive Health System.

My system combines genetic profiling and analysing over 21+ biomarkers inside your body.

When we have the data, we create a customised nutrition and workout plan based on your body's unique needs.

Comment 'info' below, and I’ll show you how guys are tapping into energy they've not felt since their 20's.