Shehu Fitzgerald
From Procrastination to Peak Performance: How an Executive Chef Lost 53 Lbs and Reclaimed His Health
Background
Shehu Fitzgerald is the definition of a culinary hustler. With a 30-year career spanning The Plaza Hotel and Ritz Carlton, his craft has taken him across the globe, from the fine dining kitchens of France and England to the vibrant culinary scenes of Morocco, Spain, Thailand, and New Zealand. Today, he juggles roles as the Executive Chef at Killsboro Brewery and runs his own successful consulting and catering company.
But for seven years, one goal remained unchecked: his health. Despite his professional discipline, a cycle of procrastination, 16-hour workdays, and chronic knee pain left him feeling stuck. A pre-diabetes diagnosis at age 50 was the final wake-up call. He knew he needed a system that was as serious about results as he was about his career.
The challenges
- Weight: 240 pounds (BMI 31.7 - Class I Obese)
- Mental State: Stuck in a 7-year cycle of procrastination; he would start a plan, miss one day, and not try again for years.
- Physical Pain: Chronic left knee pain that doctors couldn't diagnose, making grueling 16-hour shifts unbearable.
- Health Concerns: A pre-diabetes diagnosis, leg cramps, and water retention, creating a sense of urgency to improve his long-term health.
"I would work out in the past, do something for a little bit, one week or two weeks, whatever. Something happened and next thing you know, is three years later"
The Solution
A Tailored Approach for the Culinary Professional
Breaking the Cycle of Procrastination
The biggest hurdle was starting and staying consistent. The program was designed to be simple and accessible, with 30-minute workouts that could be done at home, eliminating the 'no time' excuse. This straightforward approach removed the mental barriers and made commitment feel achievable.'You made something really simple for me and I was like, alright cool... The hard thing was just committing and being dedicated.'
A Diet for a Chef Who Hates Diets
Shehu was clear: he would never be on a restrictive 'diet.' The program embraced this, focusing on flexible intermittent fasting and mindset shifts, not deprivation. This allowed him to maintain his love for food while making smarter, more intentional choices.'When I fast and when I eat, a mental thing happens. If I'm going to eat, I want to eat something that's good and nutritious because this is the only meal I'm going to get. I can't waste it.'
Training to Eliminate Pain, Not Cause It
With chronic knee pain, the goal was to build strength intelligently. The workout plan focused on strengthening the supporting muscles around the knee. As he lost weight, the inflammation decreased, and the pain that had plagued him for years completely vanished.'At some point, I realized the pain started getting less and eventually just went away... You told me, 'Chef, you lost a lot of that weight, you lost that inflammation in your knee, it's gone.' And I was like, makes sense.'
Achievements
The Results: A New Lease on Life and CareerTotal Weight Loss
53 pounds lost. From 240 lbs down to 187 lbs.
BMI Improvement
A 22% BMI improvement, moving from Class I Obese (31.7) to a healthy Normal Weight Range (24.7).
Tangible Transformation
- 9 inches lost from his waist
- 7.5 inches lost from his hips
- Pant size dropped from 38 to 34
- XL shirts now fit like a 'poncho'
Chronic Pain Elimination
Completely resolved the chronic left knee pain that specialists couldn't diagnose, which he attributes to the weight loss and reduced inflammation.
Professional Acceleration
Earned a promotion to Executive Chef during the program, fueled by newfound energy and focus.
From Procrastinator to Go-Getter
Broke a 7-year cycle of procrastination, becoming consistent with workouts and holding himself accountable to his personal goals.
"I feel accomplished that I'm not letting the procrastination take over... Doing something and committing to something, and winning. My work colleagues see me as a chef looking great. A different version of myself."
Professional Impact
The Stamina for a 16-Hour Day
For a chef who works multiple jobs, energy is everything. By losing 53 lbs and eliminating knee pain, Shehu dramatically increased his physical resilience and stamina, allowing him to thrive—not just survive—during his demanding schedule.
"This easily put another 14 years in my life back in the game. I plan on cooking to 65."
The Mindset of a Leader
By conquering his long-standing personal challenge with procrastination, Shehu sharpened his greatest asset: his mindset. He demonstrated the power of commitment, becoming an even more powerful leader and role model for his teams.
"When you take challenges, it makes you stronger. You did it, you accomplish it... As you get better, I'm putting the work in, reaping the benefits, the fruits of my labor."
Conclusion
It's Never Too Late to Start
Shehu Fitzgerald's journey is a powerful testament to the idea that the hardest step is often the first one. For seven years, the 'perfect time' never came. But with a simple, sustainable system, he proved that it's never too late to break a cycle of procrastination.
He didn't need a radical diet or an impossible gym schedule; he needed a commitment and a plan that fit his life. His story is for every culinary professional who has been putting their health off until 'tomorrow,' proving that the time to invest in yourself is always right now.
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Coached by Leo Amorim
Certified Nutrition & Wellness Coach
After 10 years working in hospitality, Leo understands the unique health challenges facing industry professionals. As a certified fitness coach, he's spent the last 5 years helping chefs and hospitality professionals build sustainable wellness routines that work with their demanding schedules.
For Individual Chefs & Staff
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The information on this website is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition. Results may vary.
