When asked his secret to being productive, billionaire Richard Branson's short reply to journalists was "working out". For every hour he spends working out, he gains four hours in productivity.

It's one of the quotes that Sydney-based go-to trainer for corporate executives, Greg Stark uses in his book, Sweat Equity, to highlight the mind-body connection. Healthy body, healthy mind.

Corporate health is his niche. And Stark says it's not all about achieving a six pack of abs, although that can be a welcome by-product of a new exercise regime.

It's more about helping busy executives make time for fitness.

And, as Branson is on the record as saying, many people fail in business because they feel the only way to succeed is to sacrifice all other areas of life. He said: "It's difficult to keep running at 100mph when you're on zero."

Stark, a personal trainer for 12 years, tells how his time spent looking after elite athletes such as South Sydney Rabbitohs league players translates to looking after everyday athletes.

"I could see the same principles we were applying to the elite sports world would benefit people at the top of the corporate world."

Stark says often the hardest challenge is finding the time to allocate to health and fitness.

"That is the same for a lot of people whether you're a high-level executive or a stay-at-home mum.

"The other part we find, particularly with executives, is it is not about us trying to push them harder, but trying to slow them down. To regenerate and recover, just like you do with an athlete."

He says staying healthy is also about how people perceive stress.

"People think stress is evil: that it is making us sick physically and mentally. But stress is what makes us improve, it builds resistance, it makes our fitness better, it makes our hearts stronger.

"The key is understanding that stress can help us, but we need opportunities to switch off as well.

"And that is where a lot of people struggle. The on switch is always on. We often spend the last five minutes of our sessions doing a form of breathing that is similar to meditation, to hit the reset button. So, your mind and body perform better."

His book is broken up into four sections: mindset, movement, nutrition and recovery.

"The first part of the book is about keeping perspective on where all those things in your life sit. You have to be aware of your priorities.

"I think people have to be a little bit more selfish in some ways, and look after themselves first.

My perspective on health and fitness is that, to be the best for everyone else around me, whether it is the people I am working for, or my clients or my family, I need to be in the best condition myself. I don't want to be a drain upon them, so I need to be keeping myself fit and healthy."

Unfortunately, it often takes a health issue or relationship breakdown for people to realise they need to look after their health.

"A lot of people have the mentality that they will deal with getting fit and healthy when they get enough money or enough time. But unfortunately, those points never occur. A relationship breakdown or a health decline makes them assess priorities.

"The wonderful thing about the industry I work in, is I have seen so many people rebuild themselves."

Greg Stark.

So how much time does it take to change?

Stark says a common mistake is that people go overboard.

"They will go from not training at all to training seven days a week or doing a crazy diet. People will do it for a short period of time and then it all becomes too hard.

"We say come and see us once a week for a personal training session. That will help them start to make the changes around their health."

He works with his clients to establish three keys to drive their success.

*Purpose: Get in tune with why their health is important

*Progress: Establish their current state of wellness and where they want to get to.

*Perception: Address challenges or limiting beliefs that might inhibit their ability to achieve greater health.

"People will find going for one long walk once a week or changing one thing in their diet can have a dramatic effect on all areas of their of health," he says.

And research is showing that health and fitness not only have physical benefits but improve how we perform in our working days.

Companies looking for ways to engage their employees can allow them to exercise in company time. "By valuing your employees' health, there is no greater gift than that."

Stark says another misconception is that if people exercise, they can sit at their desks for eight hours straight.

"Sitting is now the new smoking.

"Research shows that all the benefits you can get from your exercise is negated by that time spent sitting."

However, the opposite of sitting isn't standing, it is moving.

He suggests strategies to help get moving in the workplace.

"Every time you take a phone call, stand up and walk around the room.

"Drink plenty of water so that you have to get up and go to the bathroom on a regular basis.

"Just having a quick stretch for two minutes every hour helps to keep the body performing."

Walking meetings are another option.

"I do it with my team when I have a one-on-one catch-up, rather than having a sit-down meeting. They are often the best meetings we have because of that body/brain connection. The body is moving, the brain is thriving."

Stark is based in Australia but he says his book addresses universal problems.

These are universal principles and there will be one thing that you can incorporate into your lifestyle."

Sweat Equity, Simon & Schuster, RRP $35

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Put fitness into your schedule - New Zealand Herald