®
CORPORATE ATHLETE COURSE
®
www.corporateathlete.com
ENERGY MANAGEMENT TECHNOLOGY
ENERGY MANAGEMENT
Why?? Why ■
The most critical resource we have as human beings is our energy
■
Most of us fail to manage it effectively
COMPLETE THE MISSION!
HISTORY Sport Law Enforcement Medicine Business
PROFESSIONAL ATHLETES VS. CORPORA CORPORATE TE ATHLETES
PROFESSIONAL ATHLETES Training Hours worked Career span
CORPORATE ATHLETES
90%
10%
4 - 6/day
8 - 12/day
7 - 10 years
30+ years
Corporate Athletes = Ultimate Athletes
CORPORATE ATHLETES MUST TRAIN!
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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ENERGY MANAGEMENT TECHNOLOGY
HUMAN ENERGY CRISIS! Paradigm shift: Managing energy, not just time, is the key to extraordinary results!
ENERGY IS FOUR-DIMENSIONAL
There are four distinct but connected dimensions of energy: physical, emotional, mental and spiritual.
The “sweet spot” of human energy is...
FULL ENGAGEMENT: The acquired ability to intentionally invest your FULL FULL and and BEST BEST energy, energy, right HERE HERE,, right NOW NOW..
Full Engagement requires you to be... aligned focused connected energized
Benefits of Full Engagement
04
■
Improved performance & productivity
■
Improved happiness
■
Improved health
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ENERGY MANAGEMENT TECHNOLOGY
THE PATHWA PATHWAY Y TO DEEPENING ENGAGEMENT
Truth
Action
Purpose
What course corrections are required now? Where have you been? (Past)
(Present)
Where are you going? (Future)
DEFINING PURPOSE
Ultimate Mission: ■
Reveals your ultimate purpose in life
■
The most powerful tool for personal navigation throughout life
■
The single greatest driver of engagement
■
Provides directional coordinates for your energy investments
Where are you going?
Whatt is Wha i s Your Y our Ult Ultimat imate e Miss M ission ion??
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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ENERGY MANAGEMENT TECHNOLOGY
Barriers to Full Engagement (in all dimensions) Poor Energy Management Insufficient Energy Capacity
THE IMPORTANCE OF STRATEGIC RECOVERY fully engaged +
Full engagement requires that energy expenditure be balanced with intermittent energy recovery.
e r u t i d n e p x e y g r e n e
LIVE LIFE IN A SERIES OF SPRINTS!
stress (energy out) stimulus for growth
recovery (energy in) when growth occurs
fully disengaged
GROWTH FOLLOWS STRESS
Full engagement requires that we stress by pushing beyond our normal limits, in order to expand our capacity. > > > > >
We giv give e life l ife to wha whatev tever er we giv give e our o ur ene energy rgy to, for better or worse.
e r u s o p x E s s e r t S
curr cu rren entt ca capa paci city ty desired capacity
current capacity
Time > > > > >
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trai tr aini ning ng st stre ress ss
ENERGY MANAGEMENT TECHNOLOGY
FACING THE TRUTH
Who or what has been getting your energy? Has your energy fl ow ow been aligned with what you want or a value in your life?
Spiritual Dimension ■
Purpose-driven
■
Commitment
■
Passion
■
Principle-centered
spiritual
Mental Dimension
mental
■
Fully present moment to moment
■
Laser-focus
■
Skillful storytelling
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Full awareness
Biggest barriers: Faulty storytelling
Multitasking
Storytelling ■
Explain how and why things happen or don’t 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.
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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ENERGY MANAGEMENT TECHNOLOGY
Emotional Dimension ■
Opportunity-based emotions
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Interpersonal effectiveness
■
Confidence
Physical Dimension ■
Nutrition
■
Fitness
■
Sleep
■
Recovery
Emotions that optimize performance, health, & happiness: ■
Hope
■
Gratitude
■
Compassion
■
Realistic optimism
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Challenge/sense of adventure
The Change Process: ■
Ultimate Mission
■
Training Mission
■
Old Story
■
New Story
■
Supporting Rituals
■
Accountability/Support System
IDENTIFYING A TRAINING MISSION Training Mission: ■
The area of one’s life that is chosen for a course correction for the next 90 days
Whatt is Wha i s Your Yo ur 9090-day day Tra Traini ining ng Miss M ission? ion? I want to be more engaged with:
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emotional physical
ENERGY MANAGEMENT TECHNOLOGY
WRITIN WRI TING G YOUR Y OUR OLD STO STORY RY
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?
What is Your Y our Old Sto Story? ry? “I want to be more engaged with... (Training Mission) ... but ...”
WRITIN WRI TING G YOUR Y OUR NEW STO STORY RY Your New Story Should Include: New Story:
1. The truth is...
The story that realigns your e nergy with your ultimate mission; allows you to overcome whatever barrier existed.
2. If I continue on this path and don’t change...
(What is the “whole” truth about your old story? )
(Short and long term consequences)
3. This mission is important to me because... (Refer to your ultimate mission and values)
4. From now now on, I will... will... (Inspiring action you will take)
What is Your Y our New Sto Story? ry? “The Truth is...”
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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ENERGY MANAGEMENT TECHNOLOGY
TAKING ACTION
We are creatures of habit and routine.
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
Rituals can become habits ■
■
We must use our limited self-discipline to build new positive rituals that support full engagement in the things that really matter Use rituals to create habits that serve your mission
RITUALS PUSH US TO ACT; HABITS PULL US TO ACT. When you are pulled to do something it has become a habit.
Rituals 1. 2. 3.
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ENERGY MANAGEMENT TECHNOLOGY
FACING THE TRUTH TOOLS
Life Engagement Audit In the space provided, fill in the number on a scale of 1-7 that corresponds to your engagement level for each of the following. Answer all of the questions using the time frame of the last 6 months.
1
2
3
4
5
6
FULLY DISENGAGED
7 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:
Commitment/Passion
Principle-Centered/Ethical
Not fully committed
Failing to do what I say I will do
Lacking perseverance
Not always trustworthy
Lacking passion in certain areas of your life
Lacking the courage of my convictions
Vision/Purpose
spiritual
Failing to communicate a clear vision and mission Making expedient rather than values-based decisions Actions often reflect external pressure not core values
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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ENERGY MANAGEMENT TECHNOLOGY
Mental Truth Check any of the following that may be barriers in your mental dimension: Exaggerate or distort the facts
Low creativity
Indecisive
Do not value novel thinking or ideas
Failure to be fully present in the here and now
No sense of fun or enjoyment Inefficient use of time
Constantly multitasking Inappropriately focused in past or future
mental
Chronically late for meetings & obligations 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
Poor listener
Overreacting emotionally
Overly judgmental
Negative and pessimistic Unwilling to take risks
emotional
Not keeping others informed Lacking compassion
Defensive
Moody
Low self-confidence/Insecure
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
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physical
NUTRITION
NUTRITION FOR ENERGY MANAGEMENT
Nutrition can positively or negatively impact each energy dimension. Nutrition plays a key role in managing energy, performance, health, and engagement.
NEED VS. WANT Many times there is a difference between what we NEED to eat and what we WANT to eat.
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.
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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NUTRITION
EAT STRATEGICALLY
Eat light & eat often to: ■
Stabilize blood glucose levels
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Improve metabolism
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Improve energy levels, brain function and mood
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Control cravings
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Decrease likelihood of overeating
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Maintain muscle mass
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Prevent excessive fat storage
DECREASED SUPPLY VS. DEMAND
Going too long without eating:
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Not getting adequate glucose to the cells
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Function declines in all energy dimensions
■
Decline of lean mass and slowed metabolism
Recommendation: Eat every 3 hours +/- 1 hour Never go more than 4 hours without eating!
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NUTRITION
INCREASED SUPPLY VS. DEMAND
Eating too much:
■
Excess glucose not necessary to cells
■
Decreased energy and lack of engagement in all dimensions
■
Increase of insulin and fat storage
Recommendation: Only eat the amount of food your body needs for the next few hours! Avoid overeating!
BREAK THE FAST
Eat within one hour of waking up.
EATING AND EXERCISING:
■
Eat a small snack within 2 hours of exercising (both before and after); this improves energy, performance and body composition
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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NUTRITION
MEALS: BREAKFAST, LUNCH, DINNER
Whatt to Wha t o Eat E at Proportion: 40/40/20 ■
Sustainable energy: low glycemic
■
Balance of nutrients: physiological needs
How much to eat Portion: ■
Protein: palm of hand/1 handful
■
Grains: 2 handfuls
■
Fruits/Vegetables: 2 handfuls
WANT FOOD FOODS S & BEV BEVERA ERAGES GES
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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PEACE SIGN
NUTRITION
STRATEGIC STRA TEGIC SNACKS
Whatt to Wha t o Eat: E at: Use glycemic index to create sustainable energy
GLYCEMIC INDEX: GLUCOSE/INSULIN RESPONSE glycemic index
blood low (~ 2 hours)
moderate (~ 1 hour)
high glucose level (~ 30 min.)
Strategies for Snacks: ■
■
Eat low glycemic snacks for sustainable energy Combine moderate and high glycemic foods with low glycemic ones in order to create more sustainable energy
How Much to Eat: Snacks should bridge your glucose between meals; they are not meant to make you feel full
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
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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NUTRITION
SNACKS: GLYCEMIC INDEX EXAMPLES Low Glycemic Foods
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
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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
Eat more often to a 3 to decrease your body fat percentage. Eat more often to a 4 to maintain your body fat percentage.
CORPORATE ATHLETE ® C O U R S E © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED .
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NUTRITION
LUNCH
BREAKFAST
a n a n a d B n
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x i M l i a r T s u m m u H
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DINNER
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MOVEMENT
MOVEMENT FOR ENERGY MANAGEMENT
Foundation of Full Engagement ■
Full engagement requires energy
■
Physical energy is the foundation of full engagement
Objectives: To learn how to manage your energy through strategic movement, deep breathing and sleep
■
To learn how to expand your energy capacity through strategic exercise
■
ENERGY = GLUCOSE + OXYGEN
Manage
Expand
ENERGY
MOVEMENT AND ENGAGEMENT
Non-movement leads to: ■
Impaired blood circulation
■
Decreased metabolism
Consequences ■
Increased muscular tension/discomfort
■
Decreased energy levels
■
Moodiness
■
Decreased alertness and concentration
■
Disengagement
Non-movement eventually becomes a powerful disengager.
CORPORATE ATHLETE ® COURSE © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED.
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MOVEMENT
Movement leads to: ■
Improved blood circulation
■
Increased metabolism
Benefits ■
Decreased muscular tension/discomfort
■
Increased energy levels
■
Enhanced feelings of well-being
■
Improved cognitive function
■
Increased engagement
■
Release of hormones prolonging effects
Movement is one of the most powerful stimulators of energy production available to the body.
MOVING STRATEGICALLY
Strategic Movement ■
Planned use of movement to enhance energy production and engagement
How often? ■
Every 30-45 minutes: stretching and/or small small movements
■
Every 90-120 90-120 minutes: large movements
TYPES OF MOVEMENT
Stretching
How much? ■
5 to 15-minute movement breaks
■
Low to moderate intensity
■
Some movement is better than no movement
Never go more than 2 hours without moving.
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Large Movements
Small Movements
MOVEMENT
DEEP BREA BREATHING THING
Breath regulation helps world-class athletes to stay calm, relaxed, confident, mentally focused and fully engaged. How do you breathe when you are under pressure, frustrated or angry? How do you breathe when you are calm, relaxed and comfortable?
Optimal breathing at rest should be smooth, deep, regular, quiet and free of pauses. Deep breathing exercises can restore optimal breathing and help you r ecover physically, emotionally, mentally and spiritually. How often? How much?
SLEEP
Sleep can be considered a period of planned non-movement, which allows the body to recov r ecover er ener energy, gy, to grow g row and repa repair. ir. To Improve Sleep: ■
Aim to get 7 to 8 hours of sleep each night
■
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 caffeine-containing drinks and/or foods such as coffee, tea, sodas and chocolate after 2 p.m.
■
Don’t drink alcohol for at least 2 hours before bedtime
■
Try deep breathing exercises to relax
■
Keep your bedroom cool, dark and as quiet as possible
■
Exercise regularly and vigorously
What are the effects of insufficient sleep on your energy and performance? How could you change your bedtime rituals to improve the quality (and quantity) of sleep?
CORPORATE ATHLETE ® COURSE © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED.
23
MOVEMENT
FITNESS AND ENGAGEMENT
Link exists between fitness and exercise, and improved performance
Elite athletes: ■
Very fit
■
High energy levels
■
Perform at their very best
■
Recover rapidly
■
Tolerate less sleep
Benefits of fitness and exercise: ■
Increased energy
■
Enhanced feelings of well-being
■
Improved cognitive function
EXERCISING STRATE STRATEGICALL GICALLY Y
Exercise means any movement of the body that is challenging and regular. ZONES OF INTENSITY
Strategic Exercise ■
Safe, effective and efficient
■
Maximum improvement in minimum time
■
Quality, not quantity
■
Some exercise is better than no exercise
ZONE P PAIN
ZONE D DISCOMFORT ZONE C COMFORT
Exercise components
24
■
Aerobic training
■
Resistance training
■
Flexibility training
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ZONE R REST (OR SLEEP)
Remember to consult your physician for medical clearance prior to starting any exercise program.
MOVEMENT
AEROBIC TRAINING
Continuous movement using large muscle groups Type ■
Weight or non-weight bearing
■
High or low impact
■
Muscle groups involved
PERCEIVED EXERTION SCALE
Frequency
20 19
■
3 days per week (minimum)
■
No more than 2 rest days between sessions
17
Duration varies by intensity
■
15
hard
“DISCOMFORT”
14 13
■
very hard
16
Duration 20-60 minutes
“PAIN”
18
corresponds to target heart rate zone (approximately) (approximately)
■
total exhaustion very, very hard
somewhat hard
12 11
fairly light
10
3-minute warm-up and 3-minute cool-down (minimum)
9
“COMFORT”
very light
8 7
Intensity
6
■
Target Heart Rate (THR) Zone
■
Perceived exertion
■
Talk test
very, very light rest
“REST”
INTERVAL VS. CONTINUOUS TRAINING
Zone P Zone D
interval continuous
Zone C Zone R
time 0
5
10
15
20
25
30
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MOVEMENT
RESISTANCE TRAINING
Pushing, pulling, carrying, or lifting a challenging load or resistance Type Free weights ■
Require balance, skill and coordination (recruits additional muscles)
■
Need partner, less convenient, slower
Weight machines ■
Require minimal balance, skill, and coordination
■
Ideal without partner, safer, easier, quicker
Other
Frequency ■
2 days per week (minimum)
■
Non-consecutive days
■
No more than 3 rest days between sessions
Duration 20 minutes ■
Minimal exercises
■
1 set per exercise
■
Minimal rest
45 minutes ■
More exercises
■
2 sets per exercise
■
30-60 seconds res t
Intensity
26
■
1 - 2 sets per exercise
■
8 - 12 repetitions using a challenging weight
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too light s n o i t i t e p e r
15+
correct
8 - 12
too heavy
<8
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 muscles to maintain or increase range of motion Type ■
Static stretching
Frequency ■
2-3 days per week (minimum)
■
After each exercise session
Duration ■
5-10 minutes (minimum)
■
All major muscle groups
Intensity ■
Point of tightness or mild discomfort
■
Hold stretch for 15-30 seconds
■
Breathe out as you stretch, then breathe normally
■
Release stretch slowly
■
2-4 repetitions per stretch
CORPORATE ATHLETE ® COURSE © 2008 LGE PERFORMANCE SYSTEMS, INC. D/B/A HUMAN PERFORMANCE INSTITUTE. ALL RIGHTS RESERVED.
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®
Great performers manage Energy
The Problem: According to 42 independent Gallup studies, 75% of all employees are disengaged in disengaged in corporate America. America. Even more astonishing, these studies show that the ratio of engaged to disengaged employees directly drives company profitability. profitability. The Solution: For Solution: For over 30 years, the Human Performance Institute has utilized a multi-disciplinary, multi-disciplinary, science-based approach to fully engaging e ngaging ® people’s talent and skill. The Institute’s Corporate Athlete training solutions are based on the premise that managing energy, energy, not time, is the key to sustained high performance, increased employee engagement and overall productivity. productivity.
FREE Training Tools Tools These compelling energy management training tools are designed to increase your energy capacity to maximize your performance, engagement and productivity. Free Engagement Profile
Corporate Athlete Training Solutions: The science-based Corporate Athlete Course is Course is designed to strategically help participants become more productive and effective under pressure through the use of the Institute’s groundbreaking Energy Management Technology. In this multi-disciplinary course, participants train side-by-side with highly credentialed experts including performance coaches, nutritionists, and exercise physiologists who have worked with thousands of top performers to develop specific performance rituals that support personal and professional goals. at the Human Performance Institute or 2½ day Corporate Athlete Course at your location of choice (with Institute coaches or your certified facilitators)
One Day Corporate Athlete Course and Half Day Corporate Athlete Course at your location of choice (with Institute coaches or your certified facilitators) to bring the benefits of the Corporate Athlete Train-the Trainer Course to Course to your organization by using your own facilitators in association with the U.S. Olympic ComElite Corporate Athlete Course in mittee (designed for those who have completed the 2½ day Course)
Obtain a snapshot of your physical, emotional, mental, and spiritual energy with the online Full Engagement Free Profile. Upgrades are available from the Free Profile. Energy Email Tips
These monthly email reminders help you stay engaged and committed to making systemic life changes.
Visit our website website corporateathlete.com
For available Corporate Athlete Course dates, detailed course descriptions, and www.corporateathlete.com.. online registration, visit www.corporateathlete.com
THE POWER OF STORY:
now available in paperback
Rewrite Your Destiny in Business and in Life
In this groundbreaking new book, THE POWER OF STORY: Change Your Story, Change Your Destiny in Business and in Life, Life , Dr. Jim Loehr, co-founder of the Human Performance Institute and co-author of the bestseller The Power of Full Engagement , reveals how storytelling is the most powerful way to manage energy and achieve extraordinary results in your business and personal life.
www.corporateathlete.com
to access these free tools
For further info contact:
Sandy Friedrich 407.438.9911 x120
[email protected]