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ENERGY MANAGEMENT
Why?
HISTORY
Sport
Law Enforcement
Medicine
Business
PROFESSIONAL ATHLETES
Training
Hours worked
Career span
CORPORATE ATHLETES
90%
10%
4 - 6/day
8 - 12/day
7 - 10 years
30+ years
03
ENERGY IS FOUR-DIMENSIONAL
FULL ENGAGEMENT:
The acquired ability to intentionally
invest your FULL and BEST energy,
right HERE, right NOW.
aligned
focused
connected
energized
04
Improved happiness
Improved health
C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
Truth
Action
Purpose
DEFINING PURPOSE
Ultimate Mission:
05
fully disengaged
current capacity
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C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
training stress
Spiritual Dimension
Purpose-driven
Commitment
Passion
Principle-centered
spiritual
mental
Mental Dimension
Laser-focus
Skillful storytelling
Full awareness
Biggest barriers:
Faulty storytelling
Multitasking
Storytelling
Explain how and why things happen or dont happen in your life
Negative habits that persist in your life invariably come with a story
Wrong stories
Right stories
Multitasking
Multitasking is the Enemy of Extraordinary Energy.
The human system performs best when we are laser focused. The focus of energy
cannot be split. The system is binary. We are either focused or not focused.
07
Emotional Dimension
Opportunity-based emotions
Interpersonal effectiveness
Confidence
Physical Dimension
Nutrition
Fitness
Sleep
Recovery
Hope
Gratitude
Compassion
Realistic optimism
Challenge/sense of adventure
Ultimate Mission
Training Mission
Old Story
New Story
Supporting Rituals
Accountability/Support System
The area of ones life that is chosen for a course correction for the next 90 days
08
C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
emotional
physical
Old Story:
Your current dysfunctional story, the mindset, that has prevented
you from being aligned with your ultimate mission
What is your old story around the training mission that you chose?
09
TAKING ACTION
Habit:
Non-conscious routine that may or may not serve a mission
95%
non-conscious
and automatic
5%
conscious and
self-regulated
Ritual:
Consciously acquired routines that serve a mission
We must use our limited self-discipline to build new positive rituals that support
full engagement in the things that really matter
Rituals
1.
2.
3.
010
C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
FULLY DISENGAGED
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FULLY ENGAGED
1. Engagement at work:
2. Engagement with my family at home:
3. Engagement with my own health (taking care of myself):
4. Engagement with my friends:
5. Engagement with my community:
Spiritual Truth
Check any of the following that may be barriers in your spiritual dimension:
Principle-Centered/Ethical
Commitment/Passion
Not fully committed
Lacking perseverance
Lacking passion in certain areas of your life
Vision/Purpose
spiritual
011
Mental Truth
Check any of the following that may be barriers in your mental dimension:
Low creativity
Exaggerate or distort the facts
Do not value novel thinking or ideas
Indecisive
No sense of fun or enjoyment
Failure to be fully present in the here and now
Inefficient use of time
Constantly multitasking
mental
Chronically late for meetings & obligations
Inappropriately focused in past or future
Constantly appear rushed
Easily distracted
Unaware of your effect on others
Emotional Truth
Check any of the following that may be barriers for you in your emotional dimension:
Threatened by change
Overreacting emotionally
Negative and pessimistic
Unwilling to take risks
Defensive
Low self-confidence/Insecure
emotional
Poor listener
Overly judgmental
Not keeping others informed
Lacking compassion
Moody
Rarely praising others
Impatient
Physical Truth
Check any of the following that may be barriers for you in your physical dimension:
I do not regularly eat three meals and at least two snacks daily
I skip breakfast on a regular basis
I do not consciously eat small portions at meals
I regularly go longer than 4 hours without eating
I do not drink water regularly throughout the day
I consume more than two servings of alcohol at one time
I do not consistently get up and go to bed at the same times
I do not consistently get a minimum of 7 hours of sleep per night
I do not get up and move or stretch every 45 minutes throughout the day
I do not get at least three aerobic workouts a week
I do not get at least two resistance training workouts per week
I do not stretch after each workout
I do not strategically seek out recovery every 90-120 minutes during my day
012
C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
physical
NUTRITION
80/20 RULE
Using the 80/20 Rule
If 80% of the volume of food you eat each day provides the
necessary nutrients for function and health, then 20% of the
volume of food you eat can be whatever foods you want.
013
NUTRITION
EAT STRATEGICALLY
Improve metabolism
Control cravings
Recommendation:
Eat every 3 hours +/- 1 hour
Never go more than 4 hours without eating!
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C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
NUTRITION
Recommendation:
Only eat the amount of food your body needs for the next few hours!
Avoid overeating!
Eat a small snack within 2 hours of exercising (both before and after); this
improves energy, performance and body composition
015
NUTRITION
What to Eat
Proportion: 40/40/20
Grains: 2 handfuls
Fruits/Vegetables: 2 handfuls
Include most want foods and beverages into plate by replacing grain servings
1 handful of want food = 1 handful of grain
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C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
PEACE SIGN
NUTRITION
STRATEGIC SNACKS
What to Eat:
Use glycemic index to create sustainable energy
blood
low
(~ 2 hours)
moderate
(~ 1 hour)
high
glucose level
(~ 30 min.)
Combine moderate and high glycemic foods with low glycemic ones in order to create
more sustainable energy
meal
meal
snack
blood
glucose
level
Snack Portions
Eat a maximum of 100-150 calorie snacks. Using handfuls can be inaccurate for
snacks depending on the energy density of the food
017
NUTRITION
Moderate Glycemic
Foods
High Glycemic
Foods
Apples
Apples, dried
Apricots, dried
Avocados
Beans
Cheese
Cherries
Chocolate-covered peanuts/
almonds
Coconut
Cottage cheese
Edamame
Eggs
Empanadas
Grapefruit
Hazelnut spread
Hummus
Jerky
Kimchi
Lentils
Meat dumplings
Meats
Milk
Nectarines
Nutrition bars & shakes
Nuts (all)
Olives
Oranges
Peaches
Peanut butter
Pears
Plums
Poultry
Prunes
Salad
Seafood snacks
Seeds (all)
Soymilk
Tomatoes
Tomato juice
Tomato soup
Vegetables, most
Yogurt
Apricots
Bananas
Banana chips
Beets
Berries (all)
Biscuits
Breads, whole-grain
Canned fruits
Cantaloupes
Carrots
Carrot juice
Cereal bars
Cereals, whole-grain
Chocolate
Cookies
Corn
Couscous
Crackers (high fiber)
Croissants
Figs
Flatbread
Fruit bars
Fruit cocktail
Granola
Granola bars
Grapes
Honey
Ice cream
Juices
Kiwis
Mangos
Muffins
Oatmeal
Papaya
Pasta
Pastries
Pineapple
Plantains
Popcorn
Potato chips
Pound cake
Pudding
Raisins
Sugar
Sweet potatoes
Tortillas
Arepas
Bagels
Baked potatoes
Breads, enriched
Cakes
Candy
Cereals, sweetened
Corn chips
Crackers, no fiber
Cupcakes
Dates, dried
Doughnuts
Graham crackers
Melba toast
Potatoes
Pretzels
Pudding
Pumpkin
Rice cakes
Rice crackers
Rice snacks
Sodas, regular
Sports drinks
Sugar- sweetened beverages
Vanilla wafers
018
C O R P O R AT E ATH LETE C O U R S E
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NUTRITION
HUNGER SCALE
most full
feeling absolutely full; food coma; falling asleep
clothes feel tight, feel sluggish, not alert; unproductive
feel full; not stuffed, bloated, or sleepy; food lasts 3-4 hours
feel satisfied; not hungry anymore; food lasts 2-3 hours
feeling of hunger; stomach growls
feel light-headed, unfocused, irritable; highly unproductive
not hungry any more; feeling able to go hours without eating
empty
019
020
C O R P O R AT E ATH LETE C O U R S E
W W W. C O R P O RATEATH LETE.CO M
6:30 am
3:30 pm
5:30 pm
Snack Time:
8:00 pm
DINNER TIME:
Garlic Spinach
N/A
Snack:
Roasted Chicken
12:00 pm
LUNCH TIME:
Snack Time:
9:00 pm
6:30 pm
DINNER TIME:
Wine
Rice
Snack:
Yogurt
Snack:
Snack:
Salmon
Snack:
Salad
Cherries
Salad
12 Cashews
Berries
Grilled Veggies
Beans &
Chickpeas
9:00 am
Pasta Soup
Snack Time:
Snack:Cheese
Tomato Sauce
Vegetables
5:30 am
BREAKFAST TIME:
Muesli
N/A
Travel Day
Snack:
Orange Juice
Banana
Weekend
4:30 pm
Snack Time:
9:30 pm
7:30 pm
DINNER TIME:
Dessert
Potato
Snack Time:
1:30 pm
LUNCH TIME:
Pita
Salad
Cabbage
Trail Mix
Pork
Chocolate-covered
Snack:
Peanuts
Snack:
Hummus
Greek Salad
Cheese
Hazelnut Spread
Snack Time:10:30 am Snack:
& Crackers
8:00 am
BREAKFAST TIME:
Croissants
Type of Day:
LUNCH
Dessert
Snack:
Cheese
Mashed Potatoes
Snack Time:
12:30 pm
1 Banana
Snack Time:
Type of Day:
BREAKFAST
LUNCH TIME:
Pizza-Dough
Snack Time:
6:30 am
BREAKFAST TIME:
Snack:
Office Day
Peanut Butter
N/A
1/2 Bagel
Snack Time:
Type of Day:
NUTRITION
DINNER
MOVEMENT
Objectives:
Manage
Expand
ENERGY
Decreased metabolism
Consequences
Moodiness
Disengagement
CORPORAT E AT HL E T E C O U R S E
2 0 0 8 L G E P E R F O R M ANC E S Y S T E M S , INC . D/B /A HUM AN P E R F OR M ANC E INS T IT UT E . AL L R IGHT S R ESERVED .
21
MOVEMENT
Increased metabolism
Benefits
Increased engagement
Movement is one of the most powerful stimulators of energy production available to the body.
MOVING STRATEGICALLY
Strategic Movement
How often?
TYPES OF MOVEMENT
Stretching
How much?
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C O R P O R AT E AT H L E T E C O U R S E
W W W. C O R P O R AT E AT H L E T E . C O M
Large
Movements
Small
Movements
MOVEMENT
DEEP BREATHING
Optimal breathing at rest should be smooth, deep, regular, quiet and free of pauses.
Deep breathing exercises can restore optimal breathing and help you recover
physically, emotionally, mentally and spiritually.
How often?
How much?
SLEEP
Go to bed and get up at the same times each day- even on weekends
Create a bedtime ritual such as brushing your teeth, dimming the lights or reading a book chapter
to send a signal to the brain it is time to sleep
Avoid caffeine-containing drinks and/or foods such as coffee, tea, sodas and chocolate after 2 p.m.
What are the effects of insufcient sleep on your energy and performance?
How could you change your bedtime rituals to improve the quality (and quantity) of sleep?
CORPORAT E AT HL E T E C O U R S E
2 0 0 8 L G E P E R F O R M ANC E S Y S T E M S , INC . D/B /A HUM AN P E R F OR M ANC E INS T IT UT E . AL L R IGHT S R ESERVED .
23
MOVEMENT
Elite athletes:
Very t
Recover rapidly
Increased energy
EXERCISING STRATEGICALLY
Exercise means any movement of the body that is challenging and regular.
ZONES OF INTENSITY
Strategic Exercise
ZONE P
PAIN
ZONE D
DISCOMFORT
ZONE C
COMFORT
Exercise components
24
Aerobic training
Resistance training
Flexibility training
C O R P O R AT E AT H L E T E C O U R S E
W W W. C O R P O R AT E AT H L E T E . C O M
ZONE R
REST (OR SLEEP)
MOVEMENT
AEROBIC TRAINING
Frequency
Duration
corresponds
to target heart rate
zone (approximately)
20-60 minutes
Intensity
Perceived exertion
Talk test
20
19
18
17
16
15
14
13
12
11
10
9
8
7
6
total exhaustion
very, very hard
PAIN
very hard
hard
DISCOMFORT
somewhat hard
fairly light
COMFORT
very light
very, very light
rest
REST
Zone P
Zone D
interval
continuous
Zone C
Zone R
time
0
10
15
20
25
30
CORPORAT E AT HL E T E C O U R S E
2 0 0 8 L G E P E R F O R M ANC E S Y S T E M S , INC . D/B /A HUM AN P E R F OR M ANC E INS T IT UT E . AL L R IGHT S R ESERVED .
25
MOVEMENT
RESISTANCE TRAINING
Weight machines
Other
Frequency
-1 9
" 9
/1 -9
7 -9
/1,-9
,9
Duration
20 minutes
Minimal exercises
1 set per exercise
Minimal rest
45 minutes
More exercises
2 sets per exercise
30-60 seconds rest
Intensity
26
C O R P O R AT E AT H L E T E C O U R S E
W W W. C O R P O R AT E AT H L E T E . C O M
too light
repetitions
15+
correct
8 - 12
too heavy
<8
-/1,9
MOVEMENT
RESISTANCE EXERCISE SELECTION AND ORDER
1. Chest
8. Low Back
7. Abdominals
6. Triceps
2. Back
3. Legs
4. Shoulders
5. Biceps
FLEXIBILITY TRAINING
Stretching (elongating) muscles to maintain or increase range of motion
Type
Static stretching
Frequency
Duration
Intensity
CORPORAT E AT HL E T E C O U R S E
2 0 0 8 L G E P E R F O R M ANC E S Y S T E M S , INC . D/B /A HUM AN P E R F OR M ANC E INS T IT UT E . AL L R IGHT S R ESERVED .
27
28
C O R P O R AT E AT H L E T E C O U R S E
W W W. C O R P O R AT E AT H L E T E . C O M
4:00 pm
Deep breathing, begin
work to home shift
7:00 pm
Progressive relaxation
9:00 pm
Begin bedtime rituals
10:00 pm
In bed and reading
4:00 pm
Deep breathing, begin
work to home shift
7:00 pm
Listen to soothing music
9:00 pm
Begin bedtime rituals
10:00 pm
In bed and reading
7:00 pm
Guided imagery
with CD
9:00 pm
Begin bedtime
rituals
10:00 pm
In bed and reading
9:00 pm
Begin bedtime
rituals
10:00 pm
In bed and reading
12:00 pm
Walk to lunch with
spouse, followed by
walk to park
9:00 am
Practice yoga
(with DVD)
SUNDAY
6:00 pm
Guided meditation
with CD
8:30 am
Golfing with
friends
SATURDAY
2. Keep bedtime rituals the same and at the same time, even when traveling. 3. Bring
4:00 pm
4:00 pm
Deep breathing, begin
Deep breathing, begin
work to home shift
work to home shift
7:00 pm
7:00 pm
Guided imagery with CD Guided meditation
with CD
9:00 pm
9:00 pm
Begin bedtime rituals
Begin bedtime rituals
10:00 pm
10:00 pm
In bed and reading
In bed and reading
EVENING
2:00 pm
Small movements -- arm
circles, shoulders up &
down and knees up &
down
2:00 pm
Stretching -- neck
tilts, knees to chest,
reach up, reach over
and reach behind
2:00 pm
Deep breathing
and progressive
relaxation
2:00 pm
Stretching-- neck
tilts, knees to chest,
reach up, reach over
and reach behind
10:00am
Deep breathing
and stretching
FRIDAY
12:00 pm
Walk to/from lunch (5
min. each way) -- 10
min. walk after lunch
AFTERNOON
10:00 am
Walk to next
building to check
mailbox
8:00 am
Mental imagery
MORNING
THURSDAY
12:00 pm
Walk to/from lunch
(5 min. each way)
4:00 pm
Deep breathing, begin
work to home shift
7:00 pm
Listen to soothing music
9:00 pm
Begin bedtime rituals
10:00 pm
In bed and reading
2:00 pm
Stretching
12:00 pm
Walk to/from lunch
(5 min. each way)
-- 10 min. mental
imagery
9:00 am
Hold morning
meeting while
walking with
co-workers
WEDNESDAY
12:00 pm
12:00 pm
10 minute walk after 10 min. relaxation
lunch
after lunch
10:00 am
Deep breathing
and progressive
relaxation
8:00 am
Deep breathing
before opening
email
10:00 am
Walk to breakroom
for snack
TUESDAY
MONDAY
Relevance to Your Mission: Planning recovery into my daily life will help me to regain mental focus and stay positive emotionally.
MOVEMENT
corporateathlete.com
For available Corporate Athlete Course dates, detailed course descriptions, and
online registration, visit www.corporateathlete.com.
now
available in
paperback
www.corporateathlete.com
Sandy Friedrich
407.438.9911 x120
sfriedrich@hpinstitute.com