Executive Success Coaching for: Leadership, Business, Communications, Health and Life 

Kirby Lammers

Mind, Body and Business

Executive Success Coaching

Houston, Texas

NOTE: The longer you sit - the more shallow you breathe - the more shallow you breathe - the less amount of oxygen you receive - this equals to less brain function which allows for mistakes plus a decrease in productivity and efficiency's.  SIT LESS AND LIVE LONGER - BREATHE DEEPER AND INCREASE YOUR LIFE AND VALUE. 

Simple Exercise Equipment

  • Pedometer – A Must Have - Walk at least 10,000 steps per day
  • Flex Bands
  • Fitness Ball – Sizes, 55cm, 65cm, 75cm
  • Foam Roller
  • Hand weights
  • Dumbbells
  • Chair
  • Desk
  • Can Goods
  • Your Body
  • Walls, Benches, Poles, Floor and more
  • Stairs
  • Sports Watch             

Warm up before exercising – Simple easy stretches and swing arms

Exercise 5 minutes out of each hour at work or 10 minutes every two hours   

  1. Reduce Stress
  2. Reduce Presenteeism, Increase Productivity and Efficiencies
  3. Reduce Pain
  4. Increases Oxygen that Increases Brain Function and Focus
  5. Increases Blood Flow
  6. Reduces chances for heart disease, stroke, cancer and other diseases
  7. Feel happy and have peace of mind along with extra confidence
  8. Gives you Energy
  9. Creates a “feel good” culture around you


  1. Breathe in reverse (like a baby) Extend stomach breathing in, blow air out sucking in the stomach
  2. Blow air out on the resistance when exercising
  3. Oxygen is an essential nutrient – Breathe, Breathe, Breathe

What Will Exercise Do For You?

Energized Employees Make An Efficient & Productive Company

Exercises or Physical Activities that can be done at work – Flex Bands, Fitness Ball, Utilize Desk & Chair, Perform Calisthenics, Walk, Utilize stairs

  • Incorporate exercise into your daily routines
  • Create Exercise Partners, or Groups
  • Make Exercise Fun at Work, Home, Gym or wherever you can get in a daily activity 

Setting and Accomplishing Goals

  • Be Realistic
  • Be patient with yourself
  • Create the proper habits
  • Log and track what you do
  • Increase your exercise routines and reset goals monthly

How to fit in good eating habits on a tight schedule:

  • Prepare meals ahead of time
  • Always have food or snacks with you
  • “Think” and make conscious choices at the grocery store
  • Eat before you are hungry
  • Prepare a week’s worth of meals on the weekend
  • Know the night before exactly what you are going to eat tomorrow
  • Plan your portion sizes
  • Set your alarm for when you plan to eat and drink 

How to fit in exercise on a tight schedule:

  • After breakfast, get in 30 minutes of exercise
  • Exercise in the car on the way in to work
  • Exercise 5 minutes every hour for eight hours
  • Look for excuses to exercise – stairs, squeezes, walking, stretching, etc.
  • Breathe - plenty of oxygen provides energy and makes you smarter 
  • Get your 10,000 steps in per your pedometer each day 
  • Get everyone around you to live in an exercise environment
  • Plan your exercises for the entire month and then stay committed 
  • Appoint certain people to hold you accountable and create a team of supporters 
  • Get your co-workers and family involved

Living a well and healthy life:

  • Anyone can do it. Supply your own motivation
  • Make the time and create your own energy
  • The more you exercise, the more you want to exercise
  • Be a Health Initiative Leader and build a strong following
  • Set the example and you will feel great about yourself
  • YOU – make up the “feel good” environment
  • Visualize Success for yourself and everyone around you
  • Sleep eight hours per day to support your "feel good" initiative 
  • Reflect on your accomplishments

Ask Yourself  on a Regular Basis – What am I doing to create health and wellness into my daily schedule?   

My Simple Message

Exercise every chance you get to stay energetic, reduce stress, keep disease at bay, increase your productivity – which increases your value, to be alert and focused and most of all to provide the “FEEL GOOD ENVIRONMENT” wherever you are.