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The Power of Muscle: Healthier Aging In the world of triathlons, every athlete knows that physical strength and endurance are key. However, the benefits of building muscle go far beyond performance. What can executives gain from having more muscle? Let's explore how developing more muscle can enhance neurobiological function, serve as an endocrine system, manage glucose levels, and improve skeletal strength and bone density.  1. Neurobiological Benefits: The Power of Small Steps
When you engage in regular strength training and muscle-building activities, your brain responds by releasing a cascade of neurochemicals that significantly impact your mood and behavior. Here's how it works:
By taking small, consistent steps in your fitness routine, you can create lasting changes in your neurobiology, leading to new patterns of behavior, increased motivation, and a healthier mindset. 2. Muscles as an Endocrine System Muscles do more than just move your body; they also function as an endocrine organ. When muscles contract during exercise, they release signaling molecules known as myokines. These myokines have systemic effects, impacting various organs and tissues:
The endocrine function of muscles underscores the importance of maintaining muscle mass, not just for physical strength but for overall health and disease prevention. 3. Muscle as a Glucose Management System One of the critical roles of muscle tissue is in glucose management. Here's how building muscle can help prevent and manage diabetes:
By prioritizing muscle growth, you can improve your body's ability to manage glucose, reducing the risk of diabetes and associated complications. 4. Skeletal Strength and Bone Density Building muscle also has profound effects on your skeletal system:
Focusing on muscle growth not only fortifies your muscles but also strengthens your bones, contributing to a robust and resilient musculoskeletal system. Conclusion Building muscle is about much more than aesthetics or athletic performance. It is a multifaceted approach to enhancing your neurobiological health, functioning as an endocrine system, managing glucose levels, and improving skeletal strength and bone density. By understanding and leveraging these benefits, you can make informed decisions in your training and lifestyle, leading to a healthier, more balanced life. Start small, stay consistent, and watch as your body and mind transform, step by step. 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: Building muscle can feel intimidating, especially when you think of bodybuilders with superhuman physiques. However, any increase in muscle activity is a win. You can begin simply with calisthenics, using just your body weight—no extra equipment needed. Start with small, manageable steps. Every effort you make brings you closer to a healthier, longer life. Embrace the process and enjoy the journey. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! The Gut Microbiome: Key to Health for Executives and Athletes The gut microbiome is a complex ecosystem within the digestive tract, consisting of trillions of bacteria, viruses, fungi, and other microscopic living things. This might seem scary, but this community plays a crucial role in our overall health, influencing everything from metabolism to immune system function. For both sedentary executives and endurance athletes it’s important to improve your understanding of the gut microbiome, to identify which optimizations can lead to significant health improvements.  The Impact of the Gut Microbiome on Health The microbiome helps digest food, regulates the immune system, protects against other bacteria that cause diseases, and produces vital nutrients and vitamins like B12, thiamine, and riboflavin. An imbalance in this delicate ecosystem can lead to numerous health issues, including obesity, diabetes, gastrointestinal disorders, and even mental health conditions, such as depression and anxiety. Dietary Influences on the Gut Microbiome What we eat significantly impacts the composition of our gut microbiome. Fiber-rich diverse diets can promote a healthy microbiome, while a diet in highly processed foods and sugars can lead to an imbalance.
Specific Dietary Recommendations Foods to Include
Foods to Avoid
Recommendations for Optimizing Your Diet
Conclusion Whether you're an executive facing high stress and a sedentary routine or an athlete pushing your body to its limits, the gut microbiome plays a fundamental role in your health and performance. By choosing the right foods and adopting healthy eating habits, you can significantly influence your microbiome's health, ultimately improving your own well-being and reducing the need for disease treatment. Embrace these dietary strategies not just as a temporary diet but as a lifelong approach to eating well and living better. 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: The key is diversification and gradually reducing what you know to be bad. Nobody is forcing you to be a vegan, do keto, fasting or the latest diet fad. Start eating more mindfully, reducing the negatives in what you may eat out of habit or routine. This means a little less of what you may crave and introduce other, healthier options you don’t mind. Maybe take a day without meat or, maybe just a smaller piece of meat or even, forgo the second serving. Skip a day of sweets and/or alcohol to start and build if you find it helpful. Combine this with healthy habits of introducing a new vegetable/fruit once a week, try to drink two liters of water a day (pick a special bottle for you) and exercise a little bit more: one to two times per week. Take the stairs instead of the elevator or go for a swift walk over lunch. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! How to Qualify for the Ironman World Championship 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 Ironman occasionally holds social media contests, offering slots to winners who showcase their training journeys and inspire the community. Follow via:
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
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!
Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!
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?" 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:
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 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.
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.
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.  Understanding the VUCA World and its Impact The VUCA world is characterized by:
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
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:
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:
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!
Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! 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:
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:
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:
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.
4. Amino Acid Supplements 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.” Share this blog/newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle!
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
Visualization in Business The principles of visualization in sports apply seamlessly to the business world, offering numerous benefits:
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:
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:
Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! What Executives can Learn from the Holistic Approach to Longevity in Blue Zones 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
2. Find Purpose
3. Allow a Downshift
4. 80% Meals
5. Predominantly Plant-Based Diet
6. Reduce Alcohol Intake
7. Foster Belonging
8. Prioritize your Loved Ones
9. The Right Tribe
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:
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. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Maximizing Performance Longevity: A Comprehensive Guide to Injury Prevention for Executive Endurance Athletes For endurance athletes, such as marathon runners or triathletes, the key to sustaining high performance and extending your athletic career lies in effectively preventing injuries. This guide explores six critical areas: sleep, nutrition and hydration, strength, stability and mobility, warm-up and dynamic stretching, post-workout stretching, rolling and periodization and recovery. By integrating these strategies into daily routines, athletes can significantly reduce their injury risk and enhance overall performance. With the help of Sarah Monaghan from Costa Health we discuss the Top 6 Points:  1. The Power of Sleep in Athletic Recovery
Sleep is not merely downtime but a critical recovery phase that affects physical and mental performance. It's during sleep that the body repairs muscles and consolidates memories, including motor skills essential for triathlons. Learn more: DOAC podcast on sleep.
2. Nutrition and Hydration: Essential Fuel for Peak Performance Nutrition and hydration play pivotal roles in an athlete's performance and injury prevention, offering the necessary resources for energy and recovery.
3. Strength, Stability, and Mobility Beyond the mobility assessment discussed in the previous blog, it is also important to keep that mobility during your training season. Adding strength and stability exercises, reduces the risk of injury dramatically.
4. Warming Up and Dynamic Stretching: Activating the Body Pre-Workout A targeted warm-up and dynamic stretching (versus static stretching) routine prepares the body for the stresses of training, reducing the risk of acute injuries.
5. Post-Workout Care: Dynamic Stretching and Rolling Out Soreness Post-workout routines are essential for maintaining long-term muscle health and flexibility, which can prevent injury and enhance recovery.
6. Periodization and Recovery: The Unsung Heroes of Training Regimes Recovery is as crucial as the training itself. It allows the body to repair and strengthen, particularly after intense physical exertion.
Each component, from sleep to post-workout recovery, plays a crucial role in preparing the body for the demands of triathlon and ensuring athletes can train and compete safely and effectively. 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: My favorite core strength exercises are planks, Russian twists, flutter kicks and V-ups. For legs, I prefer squats and lunges, alternated with resistance band knee raises, glute bridges and sidesteps. Finally for the upper body, I focus on a swim specific routines. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! Self-Assessing Your Body Movement and Mobility: Executives versus Athletes
1. Why Mobility Matters Mobility refers to the ability to move freely and easily. It encompasses flexibility, strength, and balance. Good mobility allows you to perform daily activities with ease, reduces the risk of injuries, and contributes to better posture and overall physical function. Reduced mobility, on the other hand, can lead to stiffness, pain, and a decreased range of motion. It can also increase the risk of falls and limit your ability to engage in physical activities you enjoy. It is often the first step on a slippery slope to further inactivity and its consequences. The importance of body movement cannot be overstated for both executives and athletes alike. Here are some key reasons why: For Sedentary Executives 1. Reduced risk of chronic diseases: Regular movement and physical activity can help prevent obesity, hypertension, cardiovascular disease, and other chronic conditions. Excessive sitting, now common in modern life, is linked to many of these diseases. 2. Improved mental health: Daily movement, even light to moderate activity, has been proven to drastically improve memory, mental clarity, and emotional regulation. It can help combat depression and anxiety. 3. Better posture and balance: Good posture, which is maintained through regular movement, is important for balance and reduces the risk of injuries. It also helps maintain correct form during exercise. 4. Increased productivity: Movement and good posture can improve productivity at work. Standing desks, regular breaks to stand and stretch, and walking meetings can all help combat the negative effects of prolonged sitting. For Executive Athletes 1. Enhanced performance: Proper movement patterns and techniques are crucial for athletes to perform at their best and gain a competitive edge. 2. Injury prevention: Athletes exposed to rapid movements need a high level of dynamic joint stability and control of whole body movement to decrease the risk of injuries. Incorporating proper movement patterns into training is key. 3. Mental well-being: Despite the pressures they face, athletes can benefit from the mental health boosts of exercise by including light to moderate conditioning sessions in their training plans. This can help with emotional regulation and memory. In summary, regardless of athletic status, prioritizing regular movement through exercise, stretching, postural habits, and even daily activities can have far-reaching benefits for physical health, mental well-being, and overall quality of life. For athletes, optimizing movement is additionally crucial for performance and injury prevention. 2. How to Self-Assess Your Mobility Here are some simple tests you can do at home to assess your body movement and mobility:
If you are wanting to have a more in depth look at mobility and movement it’s always recommended to consult with a professional for a Functional Movement Screening (FMS) or an Athletic Ability Assessment (AAA), both of which can be done at our partner Costa.
The FMS is a popular screening tool used to assess fundamental movement patterns that underlie both sport performance and injury risk. It evaluates basic movements like squatting, lunging, stepping, and reaching. Whilst the FMS provides valuable insights, some practitioners feel it may not adequately assess the more demanding movement abilities required in sports. That's where the AAA comes in.
The AAA is a movement assessment protocol designed specifically for athletes. It evaluates an athlete's movement competency under load and greater levels of complexity compared to the FMS. Each exercise is scored on components like trunk control, range of motion, and lower body alignment. A score of 1-3 is given for each component, with a maximum score of 9 per exercise in sequential order: 1. Prone hold, 2. Side holds, 3. Overhead squat, 4. Single leg squats, 5. Walking lunge, 6. Hops, 7. Bounds, 8. Press-ups, 9. Chin-ups 3. Improving Your Mobility If you identify areas where your mobility is limited, there are several things you can do to improve it:
Conclusion Self-assessing your body movement and mobility is a simple yet important step in maintaining overall health and well-being as an executive, as much as an athlete. By identifying areas where your mobility may be limited, you can take proactive steps to improve it through stretching, exercise, and other techniques. Remember, good mobility is key to staying active, independent, and enjoying a high quality of life. By identifying movement dysfunctions and asymmetries, targeted training programs can optimize everybody’s functional capacity, performance, and resilience over time. 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: You can often work on muscle stretching and joint mobility as individual exercises to alleviate the immediate discomfort of impeded mobility, but sometimes the cause can be found in an underlying skeleton imbalance or blockage. That is why I recommend physical therapists which are also chiropractors, like Sarah Monhaghan at Costa Health, as she can look deeper to resolve the original cause of the restriction for longer term resolution. Share this blog / newsletter with your friends, family and colleagues who are also pursuing a sportier and healthier lifestyle! |
Coach Glenn* Founder and Head Coach GR&AT Endurance Training * Ironman Certified Coach 
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