Fasting for High-End Executives and Executive Athletes: A Comprehensive Guide

Fasting has gained popularity for its potential health benefits, including weight management, improved metabolic health, and increased longevity. However, its implementation, especially for high-end executives and executive athletes, requires careful consideration due to unique lifestyle demands.

This guide outlines the types of fasting, benefits and the downsides, general guidelines, and specific recommendations for executives and executive athletes.

Types of Fasting

Not all fasting is created equal or has the same process and execution. Understanding different fasting methods is crucial as each has its process and the suitability depends on personal and professional circumstances. Here are a few alternatives to consider:
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1. Time-Restricted Eating (TRE): Consuming all daily calories within a specific time window (e.g., 8 hours) and fasting for the remaining hours. A common TRE schedule is 16:8 (16 hours fasting, 8 hours eating).
2. Alternate-Day Fasting (ADF): Alternating between days of normal eating and days of significantly reduced calorie intake or fasting.
3. 5:2 Diet: Eating normally five days a week and significantly reducing calorie intake on two non-consecutive days.

Benefits and Downsides of Fasting

Fasting can offer various health benefits, but it also comes with potential downsides. Understanding these will help you decide which type of fasting will work for you, when to implement it and how to execute it. This section provides a balanced view to help you weigh the pros and cons.

Benefits:

• Weight Management: Fasting helps control calorie intake, which can aid in weight management.
• Metabolic Health: Improved insulin sensitivity, reduced inflammation, and better lipid profiles contribute to overall health.
• Mental Clarity: Many people report increased focus and reduced decision fatigue during fasting periods.
• Fat Adaptation: For athletes, fasting can enhance the body's ability to use fat as a fuel source, which is beneficial in endurance sports.

​Downsides:

• Energy Deficiency: Inadequate calorie intake can lead to decreased performance, muscle loss, and compromised recovery.
• Nutrient Deficiency: Restricted eating periods may make it challenging to meet the high nutrient demands, especially for endurance athletes.
• Impact on Performance: Some individuals may experience decreased energy levels, particularly if fasting interferes with training schedules.
• Hormonal Imbalances: Fasting can affect hormonal regulation, impacting stress levels, metabolism, and overall health.

General Fasting Guidelines

These guidelines provide a framework to help individuals incorporate fasting into their daily lives while minimizing negative effects:
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1. Choose a Fasting Method: Select a fasting method that aligns with your lifestyle and is sustainable in the long term.
2. Plan Eating Windows: Align eating windows with work and social commitments to maintain flexibility and consistency.
3. Focus on Nutrient Density: Prioritize nutrient-dense meals during eating periods to meet macronutrient and micronutrient needs.
4. Stay Hydrated: Drink plenty of water throughout the day to maintain hydration, especially during fasting periods.
5. Monitor and Adjust: Regularly assess how fasting affects your energy levels, performance, and overall well-being, and adjust as needed.

Recommendations for Executives

Executives need a tailored approach to fasting that fits within their demanding schedules and supports their professional responsibilities:
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• Start Gradually: Begin with a mild fasting regimen, such as the 16:8 Time-Restricted Eating (TRE) method. This involves fasting for 16 hours and eating during an 8-hour window. This method can easily fit around work schedules, allowing for lunch and dinner meetings.
• Align Fasting with Daily Routine: Schedule your eating windows to coincide with the most social and professional engagements, such as business lunches or dinners. This reduces the impact of fasting on your social and work life.
• Plan Meals Strategically: Focus on nutrient-dense meals that provide sustained energy and mental clarity. Include a balance of proteins, healthy fats, and complex carbohydrates to maintain energy levels throughout the day.
• Hydrate Adequately: Ensure you drink plenty of water during fasting periods. Staying hydrated can help prevent fatigue and maintain concentration.
• Monitor and Adjust: Keep track of how fasting affects your productivity, mood, and energy levels. Be willing to adjust the fasting schedule based on your observations, especially during periods of high work stress or travel.
• Incorporate Flexibility: Allow for flexibility in your fasting schedule to accommodate unplanned work events, travel, or social activities. This flexibility helps maintain a sustainable fasting practice without feeling overly restricted.
• Consult with a Nutritionist: Seek advice from a nutritionist to ensure your fasting plan is nutritionally balanced and suited to your specific health needs and lifestyle.

Recommendations for Executive Athletes

For executive athletes, fasting must be carefully integrated with training regimens to optimize performance and recovery:
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• Align Fasting with Training: Schedule fasting on rest or light training days to prevent energy deficits during intense workouts.
• Pre- and Post-Training Nutrition: Ensure adequate intake of carbohydrates and proteins around training sessions to support energy levels and recovery.
• Focus on Recovery: Emphasize nutrient-rich recovery foods during eating windows to aid muscle repair and replenish nutrient stores.
• Consult Professionals: Work with nutritionists and healthcare providers to tailor fasting practices to specific athletic and health goals.

Conclusion

Fasting can offer significant benefits for both physical health and cognitive performance, making it a valuable practice for high-end executives and executive athletes. However, it requires careful planning and individualization to ensure it supports, and doesn’t hinder, performance and well-being. By choosing the right fasting method, aligning it with personal and professional commitments, and focusing on nutrient-rich diets, individuals can optimize their health and performance in both the workplace and athletic arenas.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

It is important to see fasting as a complementary tool to your training. Understand why you implement it, what the impact is and when you want to use it.

• It can be useful in the off-season for weight control
• Sometimes, fasting cardio can be great in pre-season build periods to focus on zone 2 fat burning efficiency
• But make sure you do not use it during high workload periods or before high intensity training sessions, in order not to jeopardize your training or health. Similarly, as an executive, avoid during peak sales seasons or earnings report periods.

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Buying and setting up the right bike, in the right way:
​A Comprehensive Guide

Buying and setting up your bike correctly is crucial for comfort, efficiency, and injury prevention. Whether you ride a road bike or a triathlon bike, following these steps will help you achieve a better fit. Here’s a step-by-step guide inspired by professional bike mechanics and bike fitters.

Purchasing Bike and Shoes

Some elements of your bike can’t just easily be adjusted. These are things you need to consider when you purchase your bike:

• The size of the frame will depend on your height, as well as the sport and bike type you are looking for. The frames size defines the top tube length, stack, seat tube length and reach.
• Different brands also have slightly different ratios and angles of their frames, so sizes might not coincide with other brands, if you are looking to switch to a new model.
• Triathlon bikes typically have a smaller frame than road bikes for a given height, as they are more aggressively tuned.
• Also consider the width of the handlebars as these should be based on your shoulder width.

Most brands have clear guidelines for sizing based on average body types. If you are in the middle of those categories, there should be not much to worry about. However, if you tend to cross different size patterns, you might want to try them out before purchasing, if possible. One option could be to rent for a day.  Also, the frame size depends on the type of rider you are, whether you are looking for comfort or competitiveness.

Aerobars: For triathletes the aerobars might be more important than the handlebars. Don’t forget that for triathletes the position is slightly less aero and aggressive than for pure time trial performance. This extra comfort improves the transition to running. It is up to the athlete to determine the right mix of aero and comfort for optimal total performance.

• Stack height is the height from the bottom of the handlebars to the top of the aero bars. This is largely influenced by the length of your upper arms and the aggressive angle of your upper body. Typically, this is between 5 – 10 cm.
• Aero Bar Angle: the angle depends on the brand, but more recently high angles have been seen in the professional scene.
• Aero Bar Spacing is the space between your two aerobars and is mainly affected by shoulder width, shoulder mobility and comfort. Typically, they are between 3 and 12cm.
• Aero Bar Length is the distance from the front of your handlebars to the end of your aerobars and depends on the length of your forearms. Typically, they are below 30cm.

Remember that if you are adding setup aerobars on a road bike, your saddle height and setback might have to be adjusted to be comfortable. Ideally, the angle between your shoulders and upper arm should be 85-90 degrees (maximum 2cm behind the elbows) when resting your elbows in the aerobar pads.

Note that the setup of handlebars and aero bars can significantly depend on your core strength, allowing you to have a more competitive position.

Professional setup

Of course it is always better to have a professional setup your bike, but this can set you back a few hundred euros or dollars. There are a lot of options, so we will give you some guidance below:
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1. Retül Fit is probably the most well known and utilizes advanced 3D motion capture technology to analyze rider's movements dynamically and in real-time. It provides a comprehensive and detailed fitting report that helps in optimizing bike fit. The system is very precise, leading to improved rider comfort and performance, but can take a lot of time to execute the protocol and is quite expensive.
2. BG Fit (Body Geometry Fit) uses a more holistic approach to bike fitting by incorporating a physical assessment of the rider’s flexibility, strength, and overall physical condition. It may not provide as much quantitative data as some other systems, relying more on the fitter’s expertise and experience.
3. Guru Fit System is fully automated, allowing for easy and quick adjustments during the fitting process. It is highly customizable and user-friendly, making it accessible for both fitters and riders. It is quite expensive and limited to specific fit bikes, which might not cover all rider needs.
4. F.I.S.T. (Fit Institute Slow Twitch) is specifically designed for triathletes and time-trialists, focusing on achieving optimal aerodynamic positioning. It provides detailed protocols and guidelines that help in achieving a precise and effective fit for these specific disciplines. However, because the system is so specialized it is not for most general road cyclists or mountain bikers. 

Conclusion

Setting up your bike at home can be a rewarding process that enhances your cycling experience. While professional bike fitting is always recommended for precision, following these steps can get you started on the right track. Remember, the key is to make small adjustments and listen to your body’s feedback.

For more in-depth tips and personalized advice, don't hesitate to consult with your coach or a professional bike fitter.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN:

When starting to compete in sprint and olympic distance triathlons, a basic setup of your road bike by the mechanic at the bike store might be the right way to go. The time on the bike is shorter and does not involve aerobars. However, as soon as you evolve to half and full distance triathlons, I highly recommend a professional fitting. The expense is worth it and will make your life so much more comfortable, not only on the bike in training and racing, but also off the bike and into the run.

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The Latest Bike Innovations and the Possible Impact on Day-to-day Life.

The Eurobike 2024 event showcased groundbreaking triathlon technologies, signifying major advancements in performance, sustainability, and customization. These innovations not only enhance the sport of triathlon but also offer transformative potential for various industries.

If you did not have the time to check it out, let us summarize it for you.

Lightweight and Durable Materials

Aeron’s TPU tubes, made from thermoplastic polyurethane, are ultra-light and highly puncture-resistant, representing the future of cycling tubes. This material's durability and lightweight (22 grams) properties are a competitor for the tubeless brands.

Viking’s carbon-plated bike shoes, featuring thermoplastic molding for a custom fit, showcased how bespoke designs can enhance athletic performance and innovation from skating can be applied in other sports. Interestingly you can do this at home by just putting the shoe in the oven and then putting it on to adapt to your foot.

These technologies can be adapted to the broader industry to making more resistant and robust tools and customizing equipment for comfort with both blue and white collar workers.

Virtual and Efficient Maintenance Technologies

TrueKinetics' virtual after-market shifters allow cyclists to virtually shift 12-speed gears without physically changing gear. This provides a smoother and more efficient indoor training experience.

Smoove Lube’s chain lube applicator with silicone fins ensures thorough lubrication and cleaning of chains at the same time.

Schwalbe’s ClikValve makes life a lot easier as you don’t have to unscrew your valve anymore before blowing up your tire. It automatically opens and closes as you add your pump head, saving time and reducing the chances of breaking it off.

The Topeak EcoBooster Digital electric pump is a very useful gadget, which can get your 25mm tire to 80 psi in only 50 seconds. Done with the huffing and puffing, the tech is good for up to three inflations per battery charge.

This trend reflects the movement from reactive customer care to a proactive one, where ease-of-use and customer focused design is key. Making life easier is a new USP, which could/should also be a priority in other industries.

Aerodynamic and Sustainable Innovations

Continental's Aero 111 tire, designed with aerodynamic dimples to trip up the turbulence around the tier and reduce drag, highlighted significant advancements in tire technology, up to 13 Watts in the wind tunnel at 45kmh under perfect conditions. This innovation has potential applications in the automotive and aerospace industries, where aerodynamic designs can enhance fuel efficiency and performance.

Retyre's has launched a tire made from recycled and bio-based materials (Algae and Post Consumer Recyclate - PCR). Whereas generally a tire creates 5.5kg of CO2 in production. Retyre’s has the world first carbon neutral tire (0.0kg CO2) and it represent a significant step towards environmentally friendly products. Such sustainable practices can be adopted across various industries, aligning with global environmental goals and reducing carbon footprints.

The ABUS Gamechanger 1.1 TT Helmet looks very futuristic and adds a very smooth EVA back to reduce turbulence by closing the gap between the back of your neck and the helmet. It also has large vents in the front and back, as well as a detachable visor.

Sustainable materials and fuel efficiency is not unique to manufacturing but also has found its way in athletic design. In return, with new perspectives and professional elite focus, the innovation flows back. It’s just like Formula One seeping into our cars or NASA’s cutting-edge R&D impacting our day-to-day lives.

Customization and Ergonomics

Fizik's Aeris 3D-printed, customizable triathlon saddles, tailored to individual riders using pressure mapping technology, demonstrated the potential of personalized products and are extremely light (153-190gr).

The Elite Square indoor trainer, with its adjustable belt-driven system, offers a versatile training solution suitable for users of all sizes. It also works on other brands of indoor trainers for backwards compatible upgrades. It might not be the most beautiful contraption but is certainly easy to adjust.

Profile Design's ASC Pro aerobar, with its 3D-printed and customizable extensions, represented the pinnacle of ergonomic design. The benefit of this aftermarket aerobar extension is that it fits on every A3 platform base bar.

Ultra Cool Tech (UCT) came out with Glacier tape, which is naturally cooling under influence of wind, which can reduce body temperature through your hands on a hot day.

Customization, ergonomics and modularity improve quality of service and product utilization. From custom 3D printing to adjustable workstations, and cooling fabrics for hot weather conditions, it all results in a worker-friendly environment.

Conclusion

The innovations at Eurobike 2024 promise to elevate triathlon performance while offering valuable insights for businesses across various sectors. By adopting these technologies, companies can drive significant advancements in product development, sustainability, and user customization.

These trends point towards a more efficient and environmentally friendly future, showcasing the symbiotic relationship between sports technology and broader industrial applications.

Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

BONUS TIP COACH GLENN:

“Triathlon is already a very expensive sport and, at the cutting-edge of professionalism, there is nothing money can’t buy. However, as an age grouper it is important to review why you are doing it and at what cost.

I believe that it is good to consider the latest technologies when you need a new piece of equipment, in order to extend its longevity after purchase. However, it is not worth buying all the latest expensive gadgets just for fun, unless you have money to burn. And if you really have a whole in your pocket, well the 99 Euro electric pump, will quench your thirst for the cheapest price. 😊 “

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check out this source (https://youtu.be/qp_inJjBKSU?si=IP-F2grWodyvhiN4)

How to Qualify for the Ironman World Championship
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The Ironman World Championship is held in Kona, Hawaii, and more recently, Nice, France. It is the ultimate goal for triathletes worldwide. But just as Rome was not built in a day, nor is qualifying an easy feat. Luckily, you don’t have to build Rome if all roads lead to it. Equally so, there are several ways to reach your objective depending on your athletic performance, persistence, luck, wallet and many others.

Here are the top 10 ways you can qualify for this prestigious event, along with additional details to help you on your journey and some bonus options as well:

1. Standard Age Group Qualification

Let’s start with the most difficult one and best known. Age group triathletes can compete in any of the full-distance Ironman races globally, where slots are allocated based on the number of participants in each age group, by gender. Only the top finishers in their respective categories earn the coveted slots.

There are currently 42 races on the agenda for 2025, but that is continuously updated. It’s good to know that some races have more slots than others, and other races are less competitive than others due to location or season. Also, if you are just outside of the scope of the winners, stay tuned for the roll-down because depending on the time in the season, the people who won might already have a slot. And that means, the slot goes to the next in line – IMPORTANT: you must be present at the ceremony to accept a roll-down slot. Pick the best race option for you and talk to your coach for advice.

At the extreme, age groupers that won their age group in the previous World Championship automatically get invited for the following year. For more details, visit the Ironman official page.

2. Ironman 70.3 Events

Certain Ironman 70.3 races, such as those in Western Australia, Hawaii, Luxembourg, and Lubbock, Texas, offer qualifying slots by gender for age-group and handcycle athletes. These events are a great alternative for those who excel in shorter distances. More information can be found on the Ironman website.

3. Extra Women’s Slots

In 2023, Ironman started splitting up the men and women’s World Championship between Kona and Nice. As there was a lack of female interest at first they provided additional slots to female athletes branded “Women for Tri” at designated events, encouraging greater female participation in the World Championship. These slots are awarded after the standard age group slots. Last year there were 17 events which supported the project.

Besides the full distance slotes, there is also an extra incentive for the Top five female finishers in selected Ironman 70.3. These slots require validation through additional races and do not roll down. For detailed information, visit the Women for Tri page to check out the latest opportunities.

4. Legacy Program

Athletes with loyalty and persistence also stand a chance to join. You must have completed a minimum of 12 full-distance Ironman races, over 12 years or more years, with the most recent finishes in the last two years, before application and a accepted registration to an event (of the year of application). For athletes facing financial hardship, the Ironman Foundation offers a grant program to help cover the cost of entry fees and travel expenses to the World Championship.

People who have already had the chance to participate in the World Championship are excluded. Learn more about the Legacy Program.

5. Ironman Exclusive Challenge – formerly known as Executive Challenge (XC)

This VIP program offers 25 slots for Kona but has been known to exceed this number if age group qualifiers are low. The XC group is a separated group in the competition with the elected Ironman races throughout the year. The odds are significantly higher to make the qualification.

Although it is much more expensive than the standard offering, it does offer additional VIP perks and services which enhances the experience from shuttles, bike setups, race support and VIP treatment for their families. Find out more on the Ironman XC page.

6. Ironman Foundation Auction

Whoever has the money and will, can find a solution with Ironman. Tied into the Ironman Foundation for a good case, slots are auctioned starting at (USD) $25,000, and typically selling for $35,000 to $65,000. The good news is that it is tax-deductible. For auction details, visit the Ironman Foundation page.

7. National Federations

Some national triathlon federations have agreements with Ironman to allocate slots to top athletes based on national rankings and performances. Check with your national federation to learn more, the list includes (but is not limited to): USA Triathlon, Triathlon Australia, British Triathlon Federation, Triathlon Canada, Deutsche Triathlon Union, Triathlon New Zealand.

8. All-World Athlete Program

Top-ranking athletes in the Ironman All-World Athlete (AWA) program can receive invitations based on their performance across Ironman events throughout the year. AWA is a tally of your best performances over the year, so it does not depends on a single race, but the overall level of performance and the number of races. If you are Top 10 contender, but can’t make the podium, this might be your way in. Visit the AWA page for more details.

9. Social Media Contests and special events
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Ironman occasionally holds social media contests, offering slots to winners who showcase their training journeys and inspire the community. Follow via:

• Facebook: IRONMAN
• Instagram: @ironmantri
• X: @IRONMANtri
• Linkedin: IRONMAN

Unique events or promotions introduced by Ironman may offer bonus slots. Stay updated with Ironman’s official announcements for such opportunities. More information can be found on the Ironman website.

10. Hawaii Resident Drawing

Fifteen slots are allocated to Hawaii residents through a lottery system, encouraging local participation. Maybe this option is all you need as motivation for that long-desired move to Hawaii.

More: Besides that, Ironman also

• Has an additional draw for 5 Physically Challenged Athletes,
• Has dedicated slots for Active-Duty Military personnel and veterans
• Collaborates with universities to invite student-athletes
• Allocates slots to charity programs, blending athletic ambition with philanthropy
• Extends wildcards for notable athletes, celebrities and influencers
• Invites athletes with extraordinary personal journeys 2022 stories.

Conclusion:

By understanding and exploring these various qualification paths, dedicated athletes can achieve their dream of competing in the iconic Ironman World Championship races in Kona or Nice. Note that the list is a only a sample representation, and at any time the Ironman organization may add, remove or alter qualification guidelines. The Ironmen website and your coach are your best bets to stay in the know.

Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

BONUS TIP COACH GLENN: 

To increase your chances of getting to Kona, it's not just about training hard — it’s about racing smart. Be strategic in selecting your race:

Choose the right time of year: Opt for races when others might not be fully prepared or have already secured their Kona slot. Early-season or late-season races could offer you an edge.

Race in regions with less competition: Look into races in Asia or Eastern Europe, where athlete fields tend to be smaller. Lesser-known locations can boost your chances compared to popular races in North America or Western Europe.

Select a course that suits your strengths: If you’re a lighter athlete, go for hilly courses that play to your climbing abilities. Stronger athletes may find flat courses better suited for them.

Explore newer or less popular destinations: Consider races in emerging triathlon destinations like Kazakhstan or other off-the-beaten-path locations where the competition pool may be smaller.

Optimal Muscle (and Fat) for Triathletes

In the world of triathlon, the balance between muscle and endurance is paramount. As an endurance sport that combines swimming, cycling, and running, the primary focus is often on aerobic capacity and stamina. However, strength training also plays a critical role. The question many triathletes and aspiring competitors often ask is: "Can you have too much muscle for a triathlon?"
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The short answer is yes, it is possible to have too much muscle for a triathlon. However, this does not mean that muscle is bad; it simply means that the right balance is essential. The percentage of muscle and fat is key.

Can You Have Too Much Muscle for a Triathlon?

Muscle mass can be beneficial up to a point. Stronger muscles improve power output, enhance performance in the water, provide stability and control on the bike, and aid in injury prevention during the run. However, excessive muscle mass can be a detriment, leading to a heavier body that requires more oxygen and energy to sustain over long distances. This can slow you down and reduce your overall efficiency.

Muscle mass and weight also are relative to the course you are racing, or the environment you train in. Typically, taller more muscular athletes will perform worse in warmer climates and hillier courses.

To draw a parallel to the executive world: consider the muscle mass in a triathlete with a company's resources. Just as a company needs a robust infrastructure to support its operations, a triathlete needs muscle to support their endurance activities. However, too much infrastructure (or muscle) can become a burden, increasing operational costs, and reducing agility.

Strength Training for Triathletes

Strength training is crucial for triathletes, but it must be approached with the goal of enhancing endurance rather than simply building bulk. Here are some key strategies:

1. Functional Strength Training: Focus on exercises that improve overall body function and mimic the movements used in triathlon. Regular strength training sessions (2-3 times per week) are vital for maintaining and building muscle mass. Compound movements like squats, lunges, deadlifts, and push-ups are excellent choices. These exercises enhance core stability, improve balance, and develop functional strength.
2. Periodization: Incorporate strength training in cycles. During the off-season, you can focus more on building strength and muscle and as the season approaches, shift towards maintenance and endurance-focused workouts. This approach ensures you build necessary strength without carrying excessive muscle mass into competition.
3. Endurance-Specific Strength Work: Balance strength training with endurance sessions tailored to triathlon events which specifically target endurance performance. For example, perform strength exercises with higher repetitions and lower weights to build muscle endurance rather than pure strength – this includes swimming, cycling, and running workouts to build aerobic capacity and stamina.
4. Core Strength: A strong core is essential for triathletes, providing stability and reducing the risk of injury. Include exercises like planks, Russian twists, and leg raises in your routine.

A benefit of our preferred AI powered training platform Tridot, is that it includes personalized strength training intervals as part of your build phase and change set, reps and power depending on the training cycle.

Optimal Muscle and Fat Percentages for Triathletes: Men vs. Women
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The optimal muscle and fat percentages are individual, but for triathletes they vary based on age and gender. Below are guidelines to pay some attention to: Achieving the right balance is crucial for peak performance, as it affects endurance, strength, and overall efficiency.

Part of a well-balanced body depends heavily on nutrition. Adequate protein intake is crucial for muscle maintenance, and especially as athletes age. A diet with sufficient carbohydrates and healthy fats supports overall energy needs and recovery.
Also, proper recovery strategies, including sleep, hydration, and active recovery, help maintain muscle mass and manage body fat.

Ideal Somatotype for Triathlon

Besides gender, genetics also plays a big role. The distribution of muscle and fat, bone structure, and metabolism are inherited traits that shape whether a person is naturally. The somatotype - a classification of body types into ectomorph, mesomorph, and endomorph - can significantly influence an athlete’s performance.

• Ectomorphs, characterized by their lean, long limbs and low body fat, often excel in endurance sports due to their lightweight build, which enhances efficiency and speed, especially in running and cycling.
• Mesomorphs, with their muscular, well-defined bodies, possess a balanced mix of muscle mass and body fat, offering a combination of power and endurance beneficial for swimming and cycling. However, the challenge for mesomorphs is to manage their muscle mass to avoid becoming too bulky, which could impact their endurance performance.
• Endomorphs, who generally have higher body fat and more muscle mass, might struggle with endurance due to their heavier build but can leverage their natural strength, particularly in cycling.

The most advantageous body type for triathlons tends to be an ectomorph-mesomorph hybrid. This combination allows for a balance of leanness and muscularity, optimizing both endurance and strength. While natural somatotype provides a foundation, triathletes can tailor their training and nutrition to maximize their strengths and mitigate weaknesses, ensuring they achieve the best possible performance in all three disciplines of the triathlon.

Lessons from the Executive World

To draw another parallel, consider the role of an Executive in managing their resources effectively. Just as an Executive must balance investing in growth, without overextending the company's resources, so must a triathlete balance muscle mass with endurance capacity.

• Strategic Resource Allocation: Just as an Executive allocates resources strategically to different departments, a triathlete must allocate time and effort between swimming, cycling, running, and strength training. Each discipline requires specific muscle groups and training focuses, like how the different business units need tailored resources.
• Agility and Efficiency: In the corporate world, efficiency and agility can make or break a company. Similarly, a triathlete needs to be efficient in their movements and agile in adapting to different segments of the race. Excessive muscle can hinder this efficiency, just as excess marginal resources drain the company and reduce overall productivity.
• Risk Management: Both executives and triathletes must manage risks. For Executives, this might mean diversifying investments or hedging against market volatility. For triathletes, it involves balancing muscle mass to prevent injury and ensure sustained performance across all three disciplines.

Conclusion

Maintaining the optimal muscle and fat percentages is essential for triathletes to achieve peak performance. These ranges provide a guideline, but individual variations and personal goals should also be considered. A balanced approach to training and nutrition, along with regular monitoring of body composition, will help athletes stay within their optimal ranges. By applying strategic thinking and balance, akin to managing a successful business, triathletes can optimize their performance and achieve their goals.
 
Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

BONUS TIP COACH GLENN: “Don’t worry too much, everybody can do an Ironman. As an age group athlete, of course some will be faster than you, but don’t forget you are racing yourself. The journey is about physical and mental transformation, one step at a time. And that is something any body type can do.”​

Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!

Navigating Burnout in a VUCA World:
How Endurance Training and AI can shape EM-powered leadership

In today's fast-paced and unpredictable business environment, often described as a VUCA world (Volatility, Uncertainty, Complexity, and Ambiguity), Executive leaders face unprecedented challenges. If management is decision making under uncertainty, the pressure to make decisions amidst increasing VUCA can lead to stress and burnout. However, if we combine endurance training and leading with AI, we can highlight a new form of leadership to mitigate these issues for managers and their teams.
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Understanding the VUCA World and its Impact

The VUCA world is characterized by:

1. Volatility: The speed and magnitude of change
   • The extreme and rapid fluctuations in oil prices, interest, inflation, crypto-currency post-COVID-19 created instability in global markets. Companies need to quickly adapt to the changing economic environment.
2. Uncertainty: The lack of predictability in events
   • The geopolitical conflicts in Ukraine and Israel introduce uncertainty in energy markets and global trade, making it difficult for global businesses to forecast and plan. And the impact of AI on job security provides additional stress in the job market worldwide.
3. Complexity: Increased interconnected factors impact decision-making
   • The climate crisis illustrates this well. Identifying the problem (transportation, agriculture, construction, energy, …) is proving hard enough without the added complexity of how to solve it within political and economic realms. It’s creating a web of interdependencies.
4. Ambiguity: The lack of clarity about meaning or outcomes
   • Social media's impact on public opinion is a prime example. Information can often be misinterpreted, leading to polarized views and unpredictable societal reactions​​​​.

These factors create a landscape where traditional management practices often fall short, leading to increased stress and burnout among business professionals.

Will VUCA ever reduce ? NO ! It will only get worse.

How VUCA leads to stress, frustration and burnout

We make hundreds of decisions a day, some small, some big but we need to interpret the available information to make them. In an increasing VUCA world, it becomes harder to make those decisions.

Perhaps you’ve heard of Pavlov’s dog, the experiment where dogs are subconsciously trained to respond to triggers. The most famous one is based on a bell and light trigger; the dogs start salivating anticipating the food to come. This shows the power and influence of the mind on biophysical responses.

What you might not know is that when the triggers and consequences were not correlated, creating uncertainty about what is going to happen, reward or punishment, the dogs started showing symptoms of neurosis: loss of energy, inability act, depression and aggression as a result of a breakdown in the normal functioning of their cortical process – sound familiar ?

Endurance training to reduce the impact of VUCA

Now, what can you do about it?

People NEED structure to give them a sense of control. Some people SEE structure in the chaos, some people BUILD structure and some people just like to FOLLOW structure but ultimately, structure provides a sense of control.

This is where daily, consistent endurance training regiment comes in. It provides a disciplined and structured approach to a simple task, with strict causal relationships. If you do A (input), you will get B (result). This sense of control, however minor compared to the stressors and uncertainty of the day, provides a relief of stress and builds resilience to the uncertain world around you.

Besides that, physical training offers multiple health benefits.

Benefits of Endurance Training

1. Physical Health: Regular endurance training improves cardiovascular health, enhances stamina, and boosts overall physical fitness, making executives more resilient to the physical demands of their roles.
2. Mental Health: Endurance activities trigger hormonal balance and release of neurotransmitters crucial for maintaining mental health and reducing risk of burnout:  serotonin, oxytocin, anandamide, norepinephrine, endorphins, and dopamine.
3. Stress Management: The discipline and consistency required in endurance training help build mental toughness. Executives learn to manage stress more effectively by breaking down overwhelming tasks into manageable parts.
4. Confidence and Resilience: Overcoming the physical and mental challenges of triathlon training builds confidence. Executives translate this resilience into the business world, tackling professional challenges with a similar mindset.

Besides the mind influencing the body, there is also clear evidence of the reverse impact. According to Steven Kotler and Jamie Wheal in their book “Stealing Fire”, the psychological and neurbiological impact of breathing, meditation, yoga, adventure and endurance sports, amongst other, can create a non-ordinary state of consciousness (NOSC) leading to a short term form of “Ecstacis” or Flow, which can alter the state of the mind permanently to more selflessness, timelessness, effortlessness and richness.

EDASE Business School in Barcelona has even been able to identify emergent leaders in their MBA class, based on the neurobiological markers (EEG and HRV), reflecting the ability to regulate themselves and influence the group flow.

For more detailed examples of how triathlon training can strategically benefit business executives, visit Great Endurance Training for Executives.

AI to reduce VUCA itself

AI can play a crucial role in reducing the complexities of a VUCA world through: 
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1. Speed of Execution: AI accelerates decision-making processes by quickly analyzing data and providing actionable insights. The shorter decision making cycles, reduce the impact of the VOLATILE environments.
2. Date Driven Insights:  AI helps leaders make more informed decisions, reducing the unpredictability and UNCERTAINTY of outcomes.
3. Data Consolidation: AI processes and interprets larger data sets than any human can grasp, identifying patterns and insights that we might otherwise miss. This capability is vital to reduce the COMPLEXITY of the VUCA world where information overload can paralyze decision-making.
4. Scenario Analysis: AI simulates various scenarios, providing leaders with potential outcomes and strategies, and with probabilities to provide additional info. This helps executives prepare for a range of possibilities and reduces AMBIGUITY.

A New Leadership Style: Complementing AI with Human Skills

The future leaders will have to be self-aware and mentally strong to lead in a VUCA world. This self-awareness is important to recognize the emotional and psychological drivers within, so that they can also recognize them in others. Finding an optimal state of flow within can help you find it or generate it in others as well, as individuals and in teams.

As AI will surpass our intellectual capabilities, Emotional Intelligence and Empathic Concern will be differentiating and complementing skills in the workplace of the future. Therefore, leaders should focus on the following:

1. Asking the right questions: We can only ask the right questions, once we understand the topic in multiple dimensions and can creatively look outside the constraints of logic to establish new insights into lateral thinking.
2. Interpretation and Decision-making: While AI provides data and scenarios, human leaders must interpret these insights and make the final decisions. This ensures that decisions are grounded in human judgment and empathy.
3. Empathy and Communication: Human leaders excel in emotional intelligence, understanding team dynamics, and communicating effectively—areas where AI falls short today. These skills are crucial for motivating teams and maintaining morale.
4. Building Self-awareness: Using AI-driven assessments to understand personal strengths and areas for improvement can enhance a leader’s self-awareness and effectiveness. This ongoing self-improvement is key to adapting to the VUCA world.

Conclusion: Embrace the Future

Incorporating endurance training to manage stress, leveraging AI to navigate VUCA, and adopting a leadership style that blends AI with human skills will be key to thriving in a VUCA world. As we move forward, it’s essential for leaders to embrace these strategies, fostering environments where both technology and human intuition play integral roles in decision-making and leadership.

Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

The Power of Protein:
​Essential Nutrition for Endurance Athletes and Executives

In endurance sports, especially triathlon, nutrition is key to optimizing performance, recovery, and overall health. As an executive you can apply those sports nutrition lessons to enhance your professional life and well-being. Here’s an in-depth look at how protein plays a crucial role in general health, including muscle growth, repair, recovery. We discuss what proteins are, the why, what, how and when proteins are needed.

1.    Why Eat Protein?

Protein is the building block of life. It plays a critical role in repairing and building muscles, producing enzymes and hormones, and supporting immune function. They represent 20% of your body weight and are not only essential for muscles, but also for the structure of tissue like tendons, skin, hair and nails. They also are necessary to create thousands of different enzymes, as well as hormones like insulin and adrenaline.

Proteins consist of 20 types of amino acids, which combine to form hundreds of different proteins essential for bodily functions. There are twelve non-essential amino acids that your body can synthesize, and eight essential ones that can only be obtained through nutrition. Continuous replenishment of protein is necessary due to the imperfect cycle of the breaking down (catabolism) and rebuilding of proteins (anabolism).

For athletes, the benefits of protein extend to:

• Muscle Repair and Growth: During intense workouts, muscle fibers experience microtears. Protein helps repair these tears and build stronger muscles.
• Enhanced Recovery: Adequate protein intake reduces recovery time, allowing athletes to train harder and more frequently.
• Energy Supply: While carbohydrates are the primary energy source, protein can be used as fuel, especially during prolonged activities like triathlons.  

For business executives, proteins play a similar role in maintaining energy levels and mental sharpness, crucial for long work hours and high-stress environments.

2.    How to Eat Protein

As protein is a key building block, it should be an inherent part of your daily diet, about 0.75 grams per kilogram of body weight, or 15-20% of your daily caloric intake.

This means a balanced meals should include half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. The combination with carbohydrates improves the protein synthesis and more efficiently replenish glycogen levels. The insulin response triggered by carbohydrates also reduces muscles protein breakdown as insulin has an anti-catabolic effect. Sufficient hydration generally helps absorption, transportation and the breakdown of proteins into amino acids.

Further, protein-rich snacks like nuts, seeds, yogurt, or protein bars can be served in between meals. It is important to mix up your protein sources to ensure a broad spectrum of amino acids and nutrients.

On top of the baseline, certain athletes have higher needs to repair, grow, and recover their muscles:

• Endurance Athletes: Marathon runners, cyclists, and triathletes require protein to repair muscles after long, strenuous sessions and to support overall endurance and stamina (recommendation is 1.2-1.4 grams per kilogram of body weight).
• Strength Athletes: Weightlifters and bodybuilders need significant protein to build and maintain muscle mass (1.6-2.2 grams per kilogram of body weight).
• High-Intensity Athletes: Those engaged in high-intensity interval training (HIIT), Hyrox, Cross-fit or sports with bursts of explosive movements, benefit from protein to support rapid recovery and muscle repair. (1.4 -2.0 grams per kilogram of body weight)

As part of this balanced diet, it is important to find high quality foods. Below is a list of high protein foods that give you the biggest bang for your buck:

• Lean Meats: Chicken, turkey, and lean cuts of beef or pork.
• Fish and Seafood: Salmon, tuna, and other fish rich in protein and healthy omega-3 fatty acids.
• Dairy Products: Greek yogurt, cottage cheese, and milk.
• Plant-Based Proteins: Beans, lentils, tofu, tempeh, quinoa, chia seeds and nuts.
• Protein Supplements: Whey, casein, and plant-based protein powders can be convenient, especially post-workout. 

3.    When to Eat Protein

It is important to distribute protein intake evenly across meals to maintain a state of positive nitrogen balance, conducive to muscle growth and repair. However when you work out, it can be beneficial to add proteins after, during and before your workouts.

• After a Workout: The most important for repair and recovery is to consume protein within 30 minutes to two hours after exercise, to kickstart the muscle repair and growth process.
• Before long Workout: If you anticipate a very long workout, where the total glycogen levels might be depleted, consuming a small amount of protein (15-30 grams) one to two hours before your training can protect your muscles from being consumed as an energy source due to a lack of carbohydrates. It also primes your muscles for repair and growth.
• During long Workout: During the long workout you could also add 10-15grams of protein, for the same reasons as the above.

4.    Amino Acid Supplements
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Amino acid supplements, particularly BCAAs and EAAs, can complement balanced diets, providing additional support for muscle recovery and endurance. They are particularly useful for managing fatigue and supporting quicker recovery, enabling you to maintain both your athletic and professional performance. They are lighter to take before and during workouts versus more voluptuous protein shakes and can add value post-workout as they can be more efficiently absorbed.

Conclusion
Integrating lessons from triathlon nutrition into your daily routine can provide significant benefits, whether you’re tackling a challenging business project or training for your next race. By understanding the importance of protein, timing your intake effectively, and incorporating high-quality sources into your diet, you can optimize your performance both in the boardroom and on the racecourse!

Do not forget. It's the small daily steps that transform into positive habits, patterns and beliefs that are ingrained in the body and mind. Enjoy the journey!

Bonus Tip: Coach Tim
“Before an intensive endurance session, I do not recommend that you consume protein shakes in large quantities, as your stomach will probably not forgive you. In my experience, it is better to supply amino acids in the form of powdered drinks. This is much easier on the stomach, and the body can access and use these directly during the session, thus allowing the existing amino acids to be stored and be more effective.”

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The Science Behind Visualization

Visualization works because it activates the same neural pathways in the brain as physical practice. Studies using brain imaging have shown that the same areas light up when athletes or professionals visualize their tasks as when they physically perform them. This activation helps strengthen the neural connections associated with the visualized activities, effectively "training" the brain.

Mirror neurons play a significant role in the effectiveness of visualization. These neurons fire both when we perform an action and when we see someone else performing the same action. This mirroring effect explains why visualization can be so powerful - it taps into the brain's natural ability to simulate actions and experiences, enhancing learning and performance​. The requirement is that you need to know how to execute the real action correctly, for the visualization to be valuable.

Visualization in Sports
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1. Enhancing Performance and Muscle Memory: 
   
   Visualization helps athletes enhance their performance by mentally rehearsing their actions. This mental practice creates muscle memory, enabling smoother and more efficient physical execution. For instance, visualizing a perfect swim stroke or a seamless transition in a triathlon can improve the actual performance. 
   
   Interestingly, research has shown that visualization can be just as effective, if not more so, than physical practice. A study involving basketball players demonstrated that those who practiced free throws mentally performed as well as those who practiced physically, highlighting the potency of mental rehearsal in skill acquisition and performance enhancement​.
   
   
2.  Speed of Repetition and Refinement:
   
   Repetition is key in both physical and mental practice. The more an athlete visualizes a specific movement, the more ingrained it becomes, leading to quicker and more precise execution. This repeated mental rehearsal helps refine techniques without physical strain, complementing physical training sessions. Just like with software simulations, you can reap the benefit from multiple iterations, versus the limits of the real world.
   
   
3. Confidence Building and Focus: 
   
   Visualization boosts confidence by allowing athletes to see themselves succeed. Picturing oneself crossing the finish line or achieving a personal best instills a strong sense of self-belief, crucial for performing under pressure. Even up to the start of your race, you can visualize the execution, part of your mental preparation. You often see track athletes talk to themselves at the start of their race, pumping themselves up, to turn up the focus, repeating their mantras and find the optimal zone.
   
   
4. Stress and Anxiety Management: 
   
   High-pressure situations are common in sports. Visualization prepares athletes to handle stress by mentally navigating through challenging scenarios, leading to a calm and focused approach during actual competition. Especially, for anticipating non-optimal plans, visualization can help. Imagine what you would do, if you fell on the bike course or if you had a flat tire. What would happen if somebody kicked your goggles off in the swim? What if you have a cramp? All difficult things to prepare for in real-life, but visualization can help you plan for the worst, so you are less anxious if it happens.

Visualization in Business

The principles of visualization in sports apply seamlessly to the business world, offering numerous benefits:

1. Goal Setting and Achievement: 
   
   Visualization helps professionals set and achieve goals by creating a clear mental picture of success. This process involves envisioning the steps needed to reach a target, making the path to success more tangible and achievable.


2. Enhancing Presentation Skills: 
   
   Public speaking and presentations are often daunting tasks. Visualization enables business professionals to mentally rehearse their delivery, anticipate audience reactions, and build confidence for a polished and impactful presentation. It also allows you to play out different options in your mind, to figure out the best delivery. 


3. Stress Management and Focus: 
   
   Visualization aids in managing stress and maintaining focus in high-pressure business environments. By mentally preparing for challenging situations, professionals can approach them with a clear and composed mindset.
4. 
   
5. Problem-Solving and Innovation: 
   
   ​Mental rehearsal encourages creative thinking and problem-solving. By visualizing different scenarios and outcomes, business leaders can explore various strategies and innovative solutions that might not emerge through traditional brainstorming alone. Typically, negotiations can benefit from visualization of alternate scenarios. What if XYZ happens? What would I do? How would I react?

Practical Steps for Effective Visualization

Whether you are an athlete aiming for a personal best or a business professional preparing for a negotiation, here are practical steps to incorporate visualization into your routine:

1. Set Clear Goals: Define specific, tangible goals.
2. Create Vivid Images: Engage all your senses to create a detailed mental picture, including sight, sounds, smells, touch, … Be self-aware of your body: stress, breathing, heart rate, …
3. Practice Regularly: Dedicate time daily to visualization.
4. Stay Positive: Focus on positive outcomes and successful scenarios.
5. Combine with Physical Practice: Use visualization as a complement to, not a replacement for, physical practice.

Conclusion

Visualization is a powerful tool that bridges the gap between mental preparation and physical execution. In sports, it enhances performance, builds confidence, and manages stress. In business, it aids in goal setting, presentation skills, stress management, and problem-solving. By incorporating visualization into your routine, you can unlock new levels of success, whether on the field, in the boardroom, or at the negotiation table.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIP COACH GLENN:

• SPORTS: In my sports preparation I use visualization in many ways, but especially when preparing for a race. I run through the entire race in my mind, considering every step from walking to the start, the swim, the first transition, the bike, the second transition, the run, crossing the finish line and post-finish. As I do so, I think of every item that I need to prepare my equipment, clothing, and bags. I also rehearse the complete transitions in my mind.
• WORK: In my professional life, I often visualize and verbalize upcoming meetings aloud in the car. What will I say if they say ABC, or XYZ? This helps me to come across more confident and prepared for answers on the spot as I have already rehearsed the answers in advance. How many times have you had a discussion where you thought afterward, “Oh, I wished I had thought of this during the meeting.” Well, with visualization you can prepare for just that!

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What Executives can Learn from the Holistic Approach to Longevity in Blue Zones
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Some regions around the globe, known as Blue Zones, have significantly higher than average lifespans. These include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica), and Loma Linda (California). These areas exhibit unique characteristics that contribute to the longevity of their residents. Dan Buettner analyzed the nine components of their holistic approach in the Netflix series “Live to 100: secrets of the Blue Zones.”

​Based on this, we have provided practical tips for busy executives looking to incorporate these longevity practices into their lives.

Key Components of the Blue Zones Lifestyle

1. Move Naturally

• Description: Inhabitants of Blue Zones engage in natural physical activities, such as walking, gardening, and performing household chores, rather than structured exercise routines.
• Tip for Executives: Incorporate movement into your daily routine. Use stairs instead of elevators and take the opportunity to move around during short breaks. You can help your team by including walking meetings and investing in standing desks.

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2. Find Purpose

• Description: Having a sense of purpose, or “Ikigai” in Japanese, is common. This sense of purpose drives daily activities and contributes to mental well-being.
• Tip for Executives: Identify and pursue what brings you joy and fulfillment beyond work. Whether it's a hobby, volunteering, or mentoring, allocate time for activities that provide a sense of purpose. As an executive you can formalize this benefit, by allowing employees to invest time on their preferred good causes.

​3. Allow a Downshift

• Description: Blue Zone residents manage stress through various practices like meditation, prayer, naps, and socializing, which help reduce inflammation and stress-related illnesses.
• Tip for Executives: Incorporate stress-reducing practices into your daily schedule. Short meditation sessions, mindful breathing exercises, and brief naps can significantly impact your stress levels. Replacing a meeting room into a mindfulness or quiet room, can help reset the brain for a more productive day. Investing in a breathing class, can help the mental health of employees.

4. 80% Meals

• Description: Known as “Hara Hachi Bu” in Okinawa, this rule involves eating until you are 80% full, which prevents overeating and helps maintain a healthy weight.
• Tip for Executives: Practice mindful eating. Serve smaller portions and eat slowly to allow your body to signal when it is full, reducing the likelihood of overeating. Companies’ restaurants can easily adapt their portions to support this, or at least provide this option to reduce waste and cut costs.

5. Predominantly Plant-Based Diet

• Description: Diets in Blue Zones are predominantly plant-based, rich in vegetables, fruits, legumes, and whole grains. Meat is consumed sparingly, often limited to celebrations or special occasions.
• Tip for Executives: Opt mainly for plant-based meals during the workweek. Incorporate easy-to-prepare dishes like salads, grain bowls, and vegetable stir-fries into your routine. Consider meal prepping on weekends to save time. Also, companies can provide healthy alternatives or redesign the meat options with a different ratio by reducing the meat portion versus vegetables.

6. Reduce Alcohol Intake

• Description: Moderate alcohol consumption, particularly red wine, is common in Blue Zones, often enjoyed with meals and in social settings.
• Tip for Executives: If you drink, do so in moderation and preferably with meals. The market is evolving to provide more alcohol-free alternatives to reduce the social pressure. Provide some exciting alcohol-free alternatives (mocktails) at company events and gatherings,

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7. Foster Belonging

• Description: Most Blue Zone residents belong to a faith-based community, and attending services four times per month can add up to 14 years of life expectancy.
• Tip for Executives: Engage in community or spiritual activities that resonate with you. This could be through religious services, meditation groups, or other communal gatherings. Allowing employees to express their faith or organize groups in the company can reinforce their belonging and support corporate culture.

8. Prioritize your Loved Ones

• Description: Family is a priority in Blue Zones. Elders are cared for, and children often live near their parents, ensuring a strong family bond.
• Tip for Executives: Prioritize family time. Schedule regular family dinners or activities and stay connected with loved ones through calls or visits, even amidst a busy schedule. Also give your employees the same grace.

9. The Right Tribe

• Description: The social networks of Blue Zone residents support healthy behaviors. They surround themselves with people who reinforce positive health habits.
• Tip for Executives: Cultivate a supportive social network. Engage with friends and colleagues who share similar health goals and encourage one another in maintaining healthy habits. A company can create a real added value by organizing more groups and events. It can be a great way to get people to come back to the office as well.

Implementing Blue Zone Principles as a Busy Executive

Balancing a demanding career with a healthy lifestyle can be challenging, but integrating Blue Zone principles is achievable. Here are a few practical steps:

• BODY
  • Schedule Movement: Set reminders to move every hour. Find an exciting challenge to motivate you to move daily, or find a coach to keep you on track.
  • Plan and Prep: Dedicate time on weekends to plan and prep meals. This reduces the temptation to opt for unhealthy fast food during busy weekdays.
  • Stay Hydrated: Keep a water bottle at your desk and stay hydrated, as proper hydration is crucial for overall health.
• MIND - Mindfulness Practices: Incorporate mindfulness into your daily routine. Included some slow, long, deep breathing exercises in between meetings, to reduce stress.
• SOUL - Create Boundaries: Establish boundaries between work and personal life. Make time for family dinners and social engagements, even if it means blocking out your calendar. Take time off and disconnect to reinvigorate.

 
By adopting these small, but significant, changes, busy executives can align their lifestyles with the longevity-enhancing habits observed in Blue Zones, ultimately leading to a healthier, more fulfilling life. It is a great foundation for a more dynamic professional career and boosts your performance to meet and exceed your endurance objectives for years to come.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
​
In my childhood, I was raised with the mentality that you had to eat everything on your plate. In hindsight, this was not a correct education. Research shows that it’s better to stop eating when you are no longer hungry or even before. So, you should fill only 80% of your plate, or trick your brain by using and filling a smaller starter.


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The Science Behind Shaving

Shaving, particularly for swimmers and cyclists, is not just about aesthetics. While individual results may vary, several studies suggest notable time savings due to shaving in swimming drag and cycling aerodynamics, but less so in running. Here are some key insights:

• Swimming: A hairy body creates more drag in the water. Shaving can save about one to two seconds per 100 meters by reducing drag and increasing aquadynamics. These precious seconds can be pivotal. In shorter, draft legal races, the value of those seconds in the swim can get you into a faster bike group. On the other hand, the longer the swim, the larger the time gains. For an Ironman swim, this can translate to a time reduction of 40-70 seconds. Remark however, that when a race is wetsuit legal, these gains are voided.

 

• Cycling: The reduction in wind resistance from shaved legs does enhance aerodynamics, although it is very much dependent on the speed you are able to generate. According to GTN, shaved legs can save you up to 5.58W at 30kmh and 17.56W at 45kmh. Although this might prove significant for a pro, semi-pro, or competitive age grouper, a lot of amateur athletes will not find meaningful gains. In perspective though, according to GCN, these gains are equal to switching from a regular road bike to an aerodynamic bike or from cheap aluminum training wheels to super expensive, carbo,n deep section, race wheels. The choice is up to you.

Psychological and Health Benefits

Beyond the physical advantages, shaving can provide a significant psychological boost. The ritual of pre-race shaving can serve as a mental preparation tool, instilling a sense of readiness and professionalism. Many athletes report feeling faster and more competitive after shaving, which can translate to improved performance through enhanced confidence.

Shaving can also play a crucial role in injury management and recovery, which is vital for triathletes. Smooth, hairless skin is easier to clean and treat, reducing the risk of infection from cuts, scrapes, and road rash that can occur during training and races. This can lead to quicker healing times and less downtime due to minor injuries. If you spend many hours on the bike, these risks increase.

Additionally, shaved skin is beneficial for massages, a key component of recovery for many athletes. Massage therapists can more effectively apply lotions and oils to hairless skin, and the lack of hair reduces friction, making the massage smoother and more comfortable. This can enhance the effectiveness of the massage, promoting better muscle relaxation, improved circulation, and faster recovery.

Possible Cons of Shaving for Triathletes

While shaving can offer performance benefits, it's important to weigh these against potential downsides:
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• Skin Sensitivity: Shaving can cause skin irritation, razor burn, and ingrown hairs, particularly if done frequently or improperly. Athletes with sensitive skin may experience redness, itching, and discomfort, which can be distracting and affect performance. Shaving also increases the risk of cuts and nicks, which can be painful and potentially lead to infections if not properly treated. Open wounds can be particularly problematic in triathlons due to exposure to water, sweat, and dirt, which can exacerbate infections. Finally, freshly shaved skin can be more sensitive to sun exposure and chlorine in swimming pools.

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• Time: Regular shaving can be time-consuming, especially for athletes with thick or fast-growing hair. The need for frequent maintenance can add another task to an already busy training and preparation schedule. Furthermore, the smooth skin effect from shaving is temporary, often lasting only a few days before stubble begins to appear. This means athletes may need to shave multiple times during a training cycle or before competitions to maintain the benefits.

Conclusion: Should You Shave?

The decision to shave is ultimately a personal one and may depend on the level of competition and individual preference. For those not competing at the highest levels, the time saved may not be as critical. However, as part of a mental race preparation, the psychological boost and ease of injury management can still make shaving a beneficial practice outweighing the downsides.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!
 
BONUS TIP COACH GLENN:
​
I started out shaving as a joke for my first Olympic triathlon and found out that shaved legs didn’t match a hairy chest, the hairy chest did not fit the hairy arms or back and I ended up shaving completely. After a few races, I could not go back. The psychological dependence on shaving, feeling as if I could not train or race at my best unless I had shaved, evolved to an aesthetic evaluation where I felt dirty if not shaven. Now, it is part of my grooming practice.

My advice:

• Don’t start shaving unless you like the aesthetics and/or you are really serious about training hard, needing massages and obtaining the maximum results on race day.
• If you want to shave for a race, do so at least 36 hours before the race, so that any accidental cuts and nicks can heal before race day.

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