Executives, yes! Athletes, too! From Claudinei Reche
Juan Carlos Zambrano
Gerente de Finanzas @ Tecnofarma Bolivia | Coaching ontologico
Original language: Portuguese (auto-traslate)
How to make time?
"Everything is possible, as long as you dedicate your time, your body and your mind." MICHAEL PHELPS, SWIMMER
It is said that time is a precious asset and difficult to manage. The more you run after him, the more he seems to escape. Retaining it and disposing of it is an inglorious struggle for anyone. Even more so for an executive in the corporate world, whose professional agenda includes so many commitments that there seems to be no time left for other even more important goods: health, pleasure and well-being. But fortunately, for a few years now, many have realized that, yes, it is possible to balance professional and personal agendas, including even sports activities. It even seems magical, but the formula created by those who turned the game has nothing supernatural, except generous doses of dedication, discipline and persistence
In an article published in Folha de S.Paulo, in August 2018,1 Entrepreneur and Publiciser Nizan Guanaes coined a title that, since then, has become almost a mantra: Running is the new MBA.
But many were the critics of this theory defended by Nizan. We, on the other hand - the curators of this project - experience and are ambassadors of this ideal. In our experience as executives for more than 20 years, we have learned that moving is one of the best remedies for the human body. And we strive to always highlight that an Executive is first and foremost a human being and that, throughout professional growth, we sometimes forget to eat well, sleep well and that moving is beneficial to the temple of the soul.
Based on the experience of many Executive Athletes, it can be said that the answer to those who wonder how to get time to be part of this group is to start with the discipline and long-term vision. Long-term vision means visualizing how you will be at 60, 70 or 80 years old. What will your mood be like? How will your health be? Who will be close to you if you keep the habits you have today?
Sport, as we know, has a transformative power for good. A survey by the Institute of Leadership & Management, in the United Kingdom, found that people believe that participating in sports competitions gives them an advantage in their workplace
And they're right! When you are part of this group of Athletes Executives, the professional continues to deliver his goals, but goes further. You also find greater security in your decisions, since you learn more about yourself. As they say, start at the beginning, creating time. When you take this direction, it will not take long for you to realize that you are not the only or only, after all, the number of Executive Athletes increases exponentially and they have been increasingly well regarded by the corporate world.
And how to make your time?
In addition to philosophy, it is equally attractive to know that, from the moment change and the way of thinking are prioritized, time arises from there. One of the curators of this book became a triathlete at the age of 51. He had the support of the family for this, something he thinks was essential. Four months after the decision was made, already in training, he was surprised with a gift from his wife: the book "The miracle of the morning: the secret to transform his life (before 8 o'clock)", by the American Hal Elrod. It was something simple, but that revealed a genuine desire on It was this reading, the symbolism of the gesture and the content of the book that helped him to raise awareness about the potential that a 24-hour day has
Really, mornings have a liberating and transforming power, because it is the period of lower external pressure and greater silence. Now that the Executive has built his own long-term vision, it is common for him to wake up two hours before his normal start time of work and start moving in a disciplined way. In this way, his corporate routine is not impaired by training and he still gains a day full of energy and disposition, in addition to greater discernment in the decisions to be made
With the daily planning and the dedication he had, the results soon came. In the period between 2019 and 2020, he held a marathon and four triathlon races, two of which were half Ironman and one of Olympic triathlon
Nothing comes by chance. Between the decision to leave a sedentary lifestyle and participate in the first competition, a good action plan must be drawn up. And it all starts with the recording of all the desired goals and activities to be developed on paper. It is a simple but very important step to be clear about what cannot be left aside. This is what our curator did, as the example shared below:
1) Investment plans in the region.2) Professional development of daughters.3) Maintenance of the family relationship.4) Development of a team of strong leaders in Latin America.5) Creation of new businesses.6) Learning to swim.7) Learn to pedal speed and triathlon bikes.8) Running with heart rate at 140 beats per minute.9) Strengthen muscles to avoid injuries.10) Keep mind and
From the execution of the list of goals and activities that could not be forgotten and the development of a plan, the weekly routine of this Executive has transformed
To this end, he has the support of his family, who with patience and love accepts to exchange social events for more intimate dinners and lunches. Thus, it reaches a total of 16 hours of training per week, without its workload in the multinational being reduced in a single minute. On the contrary, by acquiring more focus, your meetings have become more efficient. In addition, whenever possible, replace group lunch with yoga and meditation exercises
Be the pilot of the time you have
The training process can also become a great opportunity for personal development for the Executive. This is thanks to an adaptation that many triathletes have made in their homes to continue developing their activities while training. This is what was conventionally called pain cave, literally the cave of pain, an area of the house that simulates a mini gym, used to train running, weight training and cycling.
It is also worth noting that running workouts are a great opportunity to listen to podcasts. Important vehicles from Brazil and abroad offer a rich material with information, news and political-economic analysis. Another way is the audiobooks. It is possible to listen to dozens of works per year between a race and a bodybuilding session
Finally, if the question is to make better use of the time you have, it is also necessary to think about the adaptations that will be necessary during business trips. It is important to stay in hotels that have gyms and, if possible, swimming pools
After adaptation in training and food, the benefits begin to appear, not only in terms of sports performance, but also in the company's results. With the established routine, the next step is to evolve and this requires a new awareness of the Executive Athlete. And if an initial goal was not met, nothing to give up. Therefore, long-term vision and discipline are so important for the professional who embarks on the sports universe and competitions.
In short, having an organized day between training, work and personal life is the result of a long-term vision of who you will be in a few years.
The rule is clear: health + well-being = increased productivity
"If you can't play more than them, work more than them." BEN HOGAN, GOLFER
The great challenge of the corporate world is to find the point of maximum productivity of its employees without compromising the well-being of each individual. However, it is known that many of the tools that contribute to the increase in performance are also distractions for those less mentally prepared. A simple example is the inappropriate use of the internet and social networks during working hours
In the book "Mindset - The new psychology of success", American Carol Susan Dweck makes a very important study on the psychological behavior of individuals and calls into question the established belief that those who do not have a pre-existing ability will never be able to develop it. For her, men and women are classified into two types of mindset: the fixed and the growth. People with a fixed mindset believe that skills are gifts and that, therefore, they are naturally received and cannot be acquired throughout life. A simple example of this? If you were not born with the ability to be a basketball star, it wouldn't even help seek training to change this reality.
Those with a growth mindset think differently. They believe that anyone can, through continuous effort, develop the skills they already have and, in addition, acquire new ones. How to achieve the magic of conquering a new aptitude, personality or knowledge? With focus and training. The growth mindset is based on belief in change, and the most rewarding part of my job is watching people change. Nothing better than seeing people find the ways to get to what they value, explains the author, who is Professor of Psychology at Stanford University and a world reference in success and motivation
A successful model
It is not today that many studies find positive effects of physical activity for both the corporate and the professional environment, with regard to the three pillars that represent quality of life: physical, psychological and sociocultural well-being. More conscious managers have already understood that the fight against the sedentary lifestyle of their employees also represents economic gains.
It is enough to note that the diseases that most often take a worker out of action are arterial hypertension, diabetes, obesity, increased cholesterol, infarction, in addition to occupational diseases such as Repeating Effort Injury (SLE) and Work-Related Musculoskeletal Disorders (Dort). According to estimates by the World Health Organization (WHO) itself, no less than 70% of all diseases that lead to absence from work are closely linked to sedentary lifestyle and obesity
Here comes one of the great benefits of sports practice. First you need to know that preparing for an Ironman, a marathon or to venture from Jundiaí to the sanctuary of Aparecida by bicycle requires a training with consistency and naturally a concentration on what matters. Training for a competition helps the Athlete to identify what does not generate value in his preparation routine. This expands your perception of factors that consume your energy and time, but do not bring practical results or performance gains.
The meaning of the word resilience
The human brain does not distinguish a chemical reaction (throaly synapse) resulting from a training with rain from another arising from an economic fluctuation that can compromise business. For this important organ, everything is processed through chemical reactions, no matter if they are the result of what we live in the virtual or real world. Therefore, sport is a powerful tool for human development, both in the personal and corporate aspect
In Brazil, working in a company, as a collaborator or as an owner, is to undertake every day and live great emotions. The main challenge is to adapt to the most diverse oscillations, whether due to a local political and economic crisis or a global tension. Anyway, from time to time, adversities show up here.
In this respect, it is not very different from the sports environment. When you train for long races, for example, whether marathons or triathlon, the only certainty is that moments of difficulty and discouragement will come. But when misfortune, annoyance or that particularly disadvantageous situation comes over, every Athlete knows the value and meaning of the word resilience. Only through this quality - the ability to return to the game, to the condition of normality, after going through a certain stress - can you create conditions to achieve the desired result.
The reward, in the case of the Athlete, is to receive a charge of endorphins and have spread through your body a feeling of pleasure and joy such that... In fact, only those who practice sports can understand this indescribable feeling of well-being.
In this trajectory, one learns to define what to do, plan, execute and, especially, dream. After some time of practice, comes the certainty that almost everything that happens in the test can be overcome and this is also taken into secular life.
You learn the importance of having long-term projects in life, knowing that success is not in the goal, but in the course. After all, life is a great marathon.
Sports activity, focus and self-knowledge
Complying with the training schedule for a triathlon competition or for a marathon is a great self-management. In the work On managing yourself, Clayton M. Christensen — who died in 2020 and a former Professor of Administration at Harvard Business School — shows that self-management is one of the main business decisions you can make in life. With his usual clarity, Christensen highlights the importance of self-knowledge and how self-analysis can help in the conquest of an overflowing life
No one doubts that sport is a great tool for self-knowledge. It allows the practitioner to identify his limits, willpower, resilience and various other characteristics intrinsic to human nature.
Before the finish line comes the training
Focus. Here is the verb to be conjugated daily, at all times. This idea is very well crafted by Gary Keller and Jay Papasan, authors of the bestseller "The Only Thing - The focus can bring extraordinary results to your life". They argue that, in order to achieve success, it is necessary to go to the core of their purpose and worry only about what is a priority. For this, they use the domino metaphor, in which the tipping of a single small piece can lead to admirable results. In summary, when correct habits are developed, the progressive felling of the small stones begins until the large rock of the path is knocked down
In the case of any company, when its annual goals are defined, it is clear which target you want to achieve in that period. But, in the case of a sports competition, the objectives must be divided into monthly, weekly and daily, so that as a whole, the established purpose can be achieved. It is not easy, but sport allows you to train the brain to adapt to adverse conditions. And this - the Athlete Executives assure (see the testimonies of important leaders of large organizations that this book brings) - can be taken into the corporate world.
Certainly, waking up at 5 a.m. for a bike workout or a 5 km run is not at all pleasurable in the first 5 minutes. But often, it is also not easy to attend a price increase or contract renewal meeting with a demanding customer. However, the brain that is already used to the elasticity of sports practice is the same that will guarantee serenity in the hours of pressure and tension of a negotiation with a customer or supplier
Whoever makes this a purpose knows that the results are real. And, fortunately, there are no longer a few companies that have been successful in creating clear strategies in this field, simultaneously obtaining financial results and the physical and mental well-being of employees. But, it is still only the beginning and there is still a lot to move forward. And as Winston Churchill, renowned British Prime Minister, said, Success is not the end; failing is not fatal: it is the courage to continue that counts. So, let's continue!
Academy in the company: an investment of high return and low risk
"Physical excellence comes from mental excellence". CLARA HUGHES, CYCLING AND SKATING
After all, it was found in practice that having a gym within the corporate unit brought a number of advantages, both for those who make use of it and for the company that paid for it. The structure would even serve as an attraction when hiring or holding an employee, so human resources professionals would love initiatives of this type.
What about the financial department? After all, it takes a good sum to create a suitable space for fitness. But judging by the numbers that result from this initiative, they also only have to celebrate. A cost-benefit analysis of corporate gyms came to the conclusion that every dollar intended to create and maintain a gym within the company represents savings that can range from $1.15 to 5.52.2 Such data are part of the book "Fit over 40 for dummies", written by Betsy Nagelsen McCormack and Mike Yorkey. But they are not alone
However, if the result seems to be late, it does not fail, since companies that opt for this path end up obtaining significant gains with the reduction of absenteeism and the use of medical licenses, in addition to increased productivity and lower turnover rates, which implies a decrease in training expenses. The certainty of this return encourages companies from various parts of the world to follow this path
It was supposed to be just a football team
The benefits of physical activity for the human body have been known for a long time. From the 1950s, studies began to be published describing the positive effects of sports practices, especially in the prevention of coronary problems.
However, for this to happen, companies allocate, via sponsorship, more resources for this purpose and tend to have more visibility of the brand during the competition. It is worth mentioning that, even if the teams of these supporters become champions, this will not necessarily result in engagement and much less financial return. However, this is not the goal with the strategy. This investment works more as a type of bonus to employees, in order to promote the feeling of gratitude, pride and integration between them.
Leave room to grow
When we talk about gyms within companies, the resource intended for this purpose involves other sectors. It is necessary to study well the place where it will be installed and choose the profile that the unit should have. There are two options: to transform the environment into a traditional bodybuilding room or for functional training. Both trainings offer commendable results with regard to health and body aesthetics, as long as they are practiced regularly. However, roughly speaking, the focus of bodybuilding is the gain of muscle mass and strength; while that of the functional is the improvement of muscle tone and endurance. Functional training has revolutionized the fitness market in recent years.5
The average investment to install one type or another is around R$ 70,000 (US$ 12,670), taking into account only the purchase of equipment and accessories. However, with this value, it is possible to have a much more robust functional box than a weight training gym. It is also necessary to prepare a training room with greater security, making the budget a little higher. It is worth noting that it is not necessary to invest in both types of gym. More important is to know the profile of the public who will use it and the available space
In general, a determining aspect for the installation of a gym in the company is really the physical space. It is no use buying the best equipment and not having a safe area for the execution of the exercises or for the circulation of users and professionals. Many of the activities carried out in these places are defined as free exercises
Investing in health is always cheaper
The encouraging prospect of return and economy really works as a financial incentive. The installation of a gym represents a proportionally smaller investment the larger the company. In addition, the durability of the equipment is, on average, 12 years, and can reach 15, as long as they receive preventive maintenance. As for the employee, he only has to gain. The service is usually offered free of charge or with a symbolic value. In many companies, the management of the unit is outsourced; in others, professionals with know-how to offer the necessary assistance and guidance are hired
The academy is a productive sector of the company
Academies, whether commercial or corporate, did not go unscathed into the pandemic. All had to close their doors at certain times to comply with municipal or state decisions. But in companies, many managers considered the services they offer essential, and were also transferred, as far as possible, to digital platforms
As the Quality of Life Programs emerge and consolidate in a company, the routine of its employees is changing positively. The new local culture that is established transforms what was once a recreational and leisure activity into a solid and structured exercise practice, with specific guidelines for each modality
Another transfer to the corporate world is the perspective of the positive results that comes with training. This panorama is due to the fact that the Athlete Employee faces the stages of sports training as stages of work. And as it improves its performance in one aspect, it plans to achieve the same in the other
Thus, it is not for nothing that the concept of teamwork gains strength with sports projects and gyms
In this sense, a gym makes the option at least silos and more flow by favoring integration, not isolation. Silos are those large cylindrical structures used in the field to store the different types of grains
It is worth remembering that within the companies there are several profiles of sportsmen, such as runners, cyclists and footballers
Physical activity: why?
"If you fail in the preparation, you will be prepared to fail." MARK SPITZ, SWIMMER
Both in sport and in professional life, physical and mental health is the foundation that makes all dreams carried forward. This should be a basic lesson for anyone. Therefore, achieving health in an integral way should be the first goal of the human being and the path to this necessarily passes through physical activity. The recipe seems simple, but it is no secret that our species, that of homo sapiens, has lost its natural ability to move. In fact, for some time now, running away from inactivity without being increasingly difficult, and, unfortunately, the movement of rebels who dispense with the comfort of doing nothing to put themselves into action is not very great.
Respect for the body comes from an important human quality called self-knowledge. This concept, coming from psychology, refers to a long-standing universal wisdom, even inscribed in the Temple of Apollo, in Ancient Greece, in the following sentence: Know yourself
Less medical expenses, more productivity
Movement can do true miracles. Through it, increased vitality of the body and mind and improved sensitivity to life
Movement and sport are essential for everyone, regardless of age. All experts agree that those who practice physical activities have much more physical and mental health than sedentary people. In addition, people who practice sports or exercise regularly have performance gain in personal and professional life. Those who train constantly, for example, have a good body-mind connection and are lighter in their routine and more disciplined
With the regular practice of the sport, they learn to challenge themselves and master difficulties, recognize all weaknesses and establish ways to improve them. And this mentality ends up extrapolating the courts, fields, tracks and waters, whether from the pool or the open sea, to be part of life, in all its areas and facets
Those who train regularly remain healthy and fit, and this increases self-esteem and energy as a whole. Strength is not only felt physically, but mentally.
Discipline and punctuality are traits that are seen in sports people; friendships are developed by practicing sports in groups or training as a team
Let's take a break?
Having a hobby is something very important. When asked about what they do for pleasure, many people don't know what to answer. They just don't know what makes them happy. But having something to entertain yourself, something that provides pleasure and fun, that helps you forget the problems of everyday life for some time, enough to refresh your head, would certainly help in this process. And sport can be more than one of these hobbies; it can be a strategy to circumvent stress and raise self-esteem
Keeping a carefree mind is almost an obligation for those who seek health and quality of life. A recurring complaint from people has been the difficulty of curbing the excess of thoughts. This contemporary phenomenon was described by psychiatrist Augusto Cury as Accelerated Thinking Syndrome and is associated with an anxiety disorder. The excess of information saturates the cerebral cortex, producing a hyper-thinking mind, agitated, with low level of tolerance, impatient and without creativity
Investing in moments of distraction and leisure is a necessary asset for health. The hobby, being a sport, will have a direct impact on brain functions. Starting with the increase in endorphins, an interesting hormone (which we will talk about later), which inhibits the harmful effects of stress, replenishes lost energy, increases physical and mental vigor and promotes the feeling of satisfaction and happiness.4 Studies such as those at Stanford University5 have revealed that simple hobbies, such as walking, improve mood and that there is a direct association between this practice
You don't win every time, but you always learn
The role of sport in the business world goes far beyond the strategies outlined, the goals to be achieved and knowing where you want to go. As much as it is planned, there is also room for improvisation, for the protagonism of teamwork and for the lessons that each one takes along the way. Vitória matters, of course, but you need to arrive with health. It's not much different from a sportsman's routine. In both cases, the goal is to cross the finish line well, reach the final flag, listen to the final whistle or whatever
another analogy can be made depending on the sport. For this, motivation and focus are essential
It is also necessary to work on the frustrations to get out stronger from the competition, after all, it is not every time you win, but it is possible to learn always, especially in defeats. Both here and there, it takes organization, and there is no room to give up fighting. Both there and here, the figure of the Leader, the Coach, all the professionals involved and the multidisciplinary work must be valued. Everyone is important on the journey to victory
Physical activity: for what?
"Believe me, the reward is not so good if there is no effort." WILMA RUDOLPH, VELOCISTA
It is known that physical exercise done continuously brings several benefits, both for the body and the mind. Whether during the week or on weekends; in summer or winter; on sunny or rainy days, nothing changes this reality
Many think of physical activity as something good only for the muscles, including the heart. However, the benefits of regular exercises go far beyond. The well-being, the feeling of energy and vitality throughout the day, the restful nights of restful sleep, which prepare to make the most of the next day, the improvement in memory, positivity, claw, discipline... phew! What the hell is that?
Yes, a study that came out in 2012 in the British Journal proved that physical activity can be considered a powerful good drug. Like other drugs, it causes a number of beneficial effects to the body, however, in a natural way. The body adapts to the practice of exercises. The nervous system functions as an integrating and controlling center for our entire body, receiving and processing information. The part that takes care of vital functions - such as breathing, circulation, temperature control and digestion - is called the Autonomous Nervous System (SNA), because it works automatically, without conscious effort. The SNA is divided into two parts: the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (SNP). The SNA also responds to changes in the environment, whether it is temperature changes or the identification of threats, as in the case of stress
What happens in the body during exercise?
The brain does not stand still when the body is in motion. Physical exercise stimulates the Sympathetic Nervous System, and it is up to it to control the balance between the demand and the activity to be performed
Going a little deeper, physiologically, when a physical activity begins, the brain recognizes this event as a stress. He realizes that something has changed drastically, however, it does not differentiate whether the individual is simply running on the street for sport or running away from a bandit
As in any engine, this muscle work will generate heat, which must be released in order to control the internal temperature of the body, which is increasing. The muscles need energy. The body begins to burn carbohydrates and fats in a series of chemical reactions that also release heat. At the same time, the heartbeat accelerates, to help in the distribution of blood throughout the body and this also increases the temperature. The respiratory rhythm rises and the heart needs to beat even harder, to help the muscles that are working.
When the heart beats hard to meet the demand of the muscles, the circulation in the stomach and throughout the digestive system decreases, to divert all energy to the muscles. The lungs work up to 15 times more than if you were at rest, due to the increased respiratory rhythm. When the body reaches its peak, the Athlete reaches the famous VO2 maximum, the largest volume of oxygen consumed by the body during that physical activity
Conditioning allows all this body effort to be done in a more peaceful way, because the body is used to proving itself in the face of that regular challenge. And, as one of the functions of the brain is to improve energy expenditure to preserve life, there is an adaptation to all this stress, causing the body to spend less and less energy to fulfill this whole cycle over and over again
Why the feeling of pleasure and well-being?
Have you ever felt a huge happiness when you exercised? At first, as stated above, it seems that you fight against an enemy, increasing heartbeat and pressure. To protect yourself from this stress, a protein called Brain Derivative Neurotrophic Factor (whose in English is BDNF) is released, to safeguard neurons and memory. Because of BDNF, the body feels relaxed and happy. But this protein doesn't act alone.
At the same time, endorphin, which minimizes the discomforts of exercise and reduces feelings of pain, is secreted. These two substances, together, promote a feeling of pleasure and well-being. These effects are very similar to those produced by some other addictive drugs, such as morphine, nicotine and heroin. Not by chance, it's a common joke to say that exercise is addictive. And it's really addictive! The difference is that he only does well
Why improve mood and reduce stress?
During exercise, chemicals such as dopamine and endorphins, which generate the feeling of happiness, are released. Simultaneously, the brain is able to get rid of other chemicals that cause stress and anxiety. As already seen, the Sympathetic Nervous System, the same one that instructs the body to exercise, is also what prepares it to deal with the stress of everyday life, resulting from work, personal relationships, etc.
Emotion, on the other hand, is a by-product of the brain, as well as pain, in a vast and complex system of memories. Physical exercise promotes a functional state in which a physical experience is accompanied by a psychic one and vice versa. Therefore, emotions and exercises are closely linked
Benefits of regular physical activity
Pressing the hormone plant button
"If you don't have confidence, you will always find a way not to win." CARL LEWIS, VELOCISTA
领英推荐
It is never too much to emphasize how important physical activity is because it promotes several benefits to mental and physical health. This has already been said here, but now we will show why, more than ever, one should take this maxim seriously and allocate part of the day to put the body in motion. If you are already a fan of any sport, congratulations! If you are still among those who do not practice any kind of activity, probably by the end of this text, you should change your mind
When we practice some kind of physical activity our body has access to several benefits. In the emotional part, exercise contributes to memory, concentration, mood and well-being and fights depression, anxiety and mental fatigue. In the physical aspect, being in motion helps to strengthen the whole body, empowering it in terms of mobility, flexibility and posture, thus reducing chronic pain
All this is inspiring, isn't it? But before taking the sneakers or the bike and going out there, it's worth understanding what really happens internally when we put the body into action. After all, physical activity has a close relationship with the endocrine (which makes all the magic happen when it comes to sports) and nervous systems. Together, they regulate all the functions of our organism
When we talk about the endocrine system, we are talking about a set of eight super important glands: pineal, pituitary (or pituitary), thyroid, parathyroid, thymus, pancreas, adrenal (or adrenal) and gonads (testicles and ovaries). Each of them secretes a chemical substance - popularly known as a hormone - which, when released into the blood, exerts an important physiological effect on the body
Exercise works as a key that connects the endocrine system, thus provoking hormonal responses. This action culminates with the physiological and/or psychological effects, which make the Athlete have physical and mental strength, thus managing to fulfill the proposed activity. That is, being in motion internally causes a real revolution within the body. Thus, the hormones produced by the endocrine glands affect all aspects of human physiology: they activate the enzymatic systems, induce muscle contraction and relaxation, stimulate the synthesis of proteins and fats and determine how the body will respond to physical and psychological stress.
In short: hormones work as managers, coordinating, repairing and keeping cells, tissues, organs and systems up to date. When its natural levels are balanced, the body responds with health. However, if there is imbalance, the reflection is the most diverse and serious problems
Don't let the biological clock be delayed
It is up to the circadian cycle to coordinate all functions and synchronize biology and human behavior according to the environment in which one lives. It is closely linked to the so-called sleep/wake cycle, which is the way we adapt to light (day) and dark (night). These cycles of light and darkness that result from the sun affect all living creatures on Earth, translating the influence of nature on the balance and hygiene of the human being. Changing in kids: we are all part of nature and, in this condition, we depend on it.
Nights that become days
When dark, the absence of light causes reactions in our eyes, more specifically in retinal cells
Melatonin is also produced during the day, but in this case, by the digestive tract, especially the intestine
However, modern life has brought us a new obstacle to the conquest of restful sleep: the prolongation of artificial light at night. The attempt to deceive the body deregulates not only the rhythm of the biological clock, but also the mood. In practice, artificial light activates cortisol and the body enters a state of confusion, no longer understanding if it is day or night
It is known that the best way to conquer restorative sleep is to be in a half-light and quiet environment. Another secret is to keep distance from light-emitting electronic devices for at least two hours before going to bed, or at least use applications that filter light or blocking glasses
Thus, it was evident that it is necessary to give a little force so that our biological clock remains calibrated and so our body continues to benefit from its proper functioning and its precision
Reconnected body and energy restored during the day
With the sunrise, the biological clock promotes vigil, leaving its owner ready for movement and feeding. Just as the body is programmed to turn off at night, it is also to be literally reconnected in the morning, to start its activities. In this initial period of the day, some hormones gain prominence, such as insulin and those produced by the thyroid,2 that are activated to provide the individual with energy and consequently allow its storage, in order to face the challenges that will come next
Another hormone activated in the morning is cortisol, indispensable for our survival and which, despite being known mainly for its relationship with stress, is not a bad substance.
Cortisol is produced by the mitochondria, in the adrenal gland, and controlled by the NSQ. There is a sharp increase in its production at dawn, due to sunlight. After this peak, secretion decreases continuously over the hours and is very low during the first half of sleep
Stress and reflection of fight or escape
Are you stressed? The chance that the answer is affirmative is great
Stress can be emotional, physical or behavioral, or a combination of the three. We all go through bad days, but Burnout Syndrome refers to people who get out of control almost daily, with events that can be repeated for long periods. When prolonged, the condition contributes to the advent of a number of problems, including some very serious, such as heart attacks, hypertension, ulcer, miscarriages, depression and irritable bowel syndrome. Not to mention the behavioral effects, which include increased consumption of alcohol, caffeine, cigarettes, isolation, sleep changes, demotivation and loss of mood
In some situations, stress ends up exceeding the limit, generating real chaos in the body
In 1927, Physiologist Walter Bradford Cannon created the theory known as Acute Reaction to Stress, which is the action we all do to fight or flee when we face a physical or mental threat, real or imaginary. This reaction would be triggered by the release of hormones that prepare the body to act, even if it is simply to avoid confrontation and seek a safe place to protect yourself
This combination of reactions that occur in the body has become an essential mechanism of survival. It was this ability that allowed humans and other mammals to react quickly in life-threatening situations, giving conditions of continuity to an individual and an entire species. We are masters in this type of choice. We practice the game of running away or fighting with a high success rate from our most distant ancestors. Let's imagine the cavemen. How many difficult decisions they had to make when they saw themselves in front of larger, faster and stronger animals, sometimes being the hunt, sometimes the hunter. The reaction could mean another day of life and hunger or another day of adventure and abundance. Faced with so many physical and psychological stressful situations, how much cortisol was needed for us to get here?
Only 20 to 60 minutes after the response to the threat, whether real or imaginary, the body returns to the levels prior to the excitement. Although unpleasant, this characteristic agitation is useful at that moment. But, as always in life, everything that is too much is harmful. Unlike what happened with his cave ancestors, the system of struggle or escape of contemporary man is activated several times a day, causing the aforementioned adrenal fatigue, which leaves him without energy. Hence the need to make use of relaxation strategies to get out of this state of constant alert
In this tangle of sensations, the body reacts badly and in an exaggerated way to more trivial situations, such as congestion, pressures at work, family difficulties. However, understanding the natural response of struggle or escape is a way of dealing with these situations. Faced with a tension, it is important to identify the stressor and have an action plan. But simpler and often underdained measures, such as eating well, hydration properly, relaxing, meditating and, of course, practicing a physical activity on a daily basis, also contribute to this search for balance. Stress is good at the right time and, as we have seen, has guaranteed our survival so far. Apart from that, it needs to be understood and worked on, so that it does not invariably lead to a state of adrenal fatigue.
Stress fattens more than food?
Unfortunately, the answer to this question is yes. When our brain detects the presence of the stressor agent, which can be from a robbery to a simple traffic lock, it releases specific hormones for stressful situations. One of them is adrenaline, which, for a short time, makes us, for example, not feel hungry. However, when its effects pass, cortisol comes into play, which signals that the body needs to restore itself and supply the energy spent in that circumstance. The result is hunger!
As can be seen, the human neuroendocrine system has not been updated for modern times and our brain continues to work in the same way as it was millennia ago. Therefore, stress, especially the chronic, in addition to all the evil that is peculiar to it, can indeed present us with an extra layer of visceral fat in the belly region
Therefore, an apparently insurmountable challenge for the human being is to promote changes in the organism's legacy systems, specifically what encompasses the nervous system and the set of endocrine glands. Unfortunately, as is natural, they have aged and, in this aspect, have become obsolete, not adapting to the new dynamics of modern life. But if in practice it is not possible to update them, it is at least possible to circumvent them. And, guess what, the best and simplest way to do this is by practicing physical activity. So, how about taking action right away?
The quartet of happiness and other hormones
"The more I train, the luckier I will be." GARY PLAYER, GOLFER
The definition of happiness is the state of a fully satisfied consciousness, which results in contentment and well-being. It is something important and sought after, so much so that the term appears in more than 50 million searches in Portuguese on Google; 153 million in Spanish (happiness); and 820 million in English (happiness). But, at least biologically, where does happiness come from? The answer to this question is through the hormones endorphin, dopamine, serotonin and oxytocin. Each of them has specific characteristics and, united and balanced, they do wonders to the human being. On the other hand, when deregulated, they make the body suffer, in the form of insomnia, stress, weight gain and, of course, bad mood.
The four chemicals mentioned above are known as the Happiness Quartet, because they are related to various physical-psychological functions, such as joy, motivation and well-being. The good news is that the first three are easily released when you are physically active. Other ways to help leverage these substances is through healthy eating, restorative sleep, meditation and pleasant moments with family and friends.
Running is cheap
Did you know that, in practice, when physically required, the body emulates the effects of stress? This is because, when we start some kind of physical activity, the body does not understand for sure what is happening and increases the levels of stress hormones so that the Athlete remains in action. In this case, unlike what can be imagined at first, this reaction brings highly positive effects, especially to the cardiovascular, digestive and immune systems.
But if exercise is a form of physical stress, how can it relieve mental stress? In a very brief way - and this any Athlete or Executive Athlete can confirm - at the beginning, the exercise is much more laborious and tiring than fun. Over time, the body begins to fool him and like him, until, finally, it starts to depend on this routine. No wonder American author Paul Chek has as one of his mantras the statement: The best exercise in the world is the one you do regularly.
With physical activity, there is an increase in the production of endorphins and neurotransmitters of well-being produced in the brain and responsible for the greedy cheap of the runner.1 It is a feeling of ecstasy or even euphoria that some people experience, as if they had ingested mood-changing drugs, especially after tests of resistance, such as marathons
Another facet of the exercises is to help forget the worries of everyday life. After all, when we are on the move, the focus is on the body, not the mental issues. This act of turning off is what helps to improve mood immediately after training. And the good thing is that this effect is cumulative: when you maintain an active and consistent routine, the feeling of well-being remains.
The perfect match between hormones and their receptors
Hormones can be anabolic (which means they help build new tissues) or catabolic (because they play a role in tissue decomposition). The term anabolic steroids is often used to describe a cheating method used by athletes who want to improve performance. However, anabolic steroids are actually natural chemicals produced by the body and responsible for promoting tissue growth.
During exercise, the body undergoes a series of transformations so that the movement can be performed and maintained, requiring the secretion of multiple hormones. This release is regulated by the endocrine system (as described in the previous chapter). Each type interacts only with its specific receptors (which are proteins) and which are present only in target cells. It is from this connection (hormone with receiver) that the magic happens
AN EXTRA DOSE OF HORMONES
Next, in addition to the presentation of the Happiness Quartet - endorphins, dopamine, serotonin and oxytocin -, we also highlight other hormones that also play an important role in the control, balance and proper functioning of the body. You only have to gain from meeting them!
Stretching Challenges: anyone can achieve bold goals with balance
"Set high goals and don't stop until you get it." BO JACKSON, BASEBALL AND AMERICAN FOOTBALL PLAYER
It has already been emphasized in the previous chapters that planning and discipline are very important to find the balance between corporate effectiveness and leadership in sports life. In this chapter, we will talk about how to achieve bold goals in both environments and how they correlate
From 2010, the world has definitely embarked on the era of connectivity, with a more agile, connected market and with exponential growth of data and information. Thus, long-term planning was reduced to three years. More recently, the need for greater empowerment of the new generations and faster changes in consumption habits have led to a new organizational repositioning. The more conscious leaders realized the strength of the teams and understood that, to generate greater engagement, the most important thing is to have a long-term vision and short-term operational planning, of one year, if not quarterly, thus becoming more decentralized and
Ambitious goals, short deadlines
In summary, nowadays, being close to the market, taking good care of your employees and taking into account the purpose of what is done are more important for the success of the business than the long-term planning period. The sport has a great similarity with the current system of planning and corporate leadership, because in it there is also the risk of defining ambitious long-term goals, but not very achievable
The basis for implementing bold goals
to achieve bold goals, it is necessary, firstly, to evolve in the search for goals with well-developed systems; and, second, to know that we live in a world of vulnerabilities.
About the first aspect, which associates evolution with the search for goals with well-developed systems, it is important to reflect on the dichotomy created by Scott Adams, Dilbert's cartoonist, who said that goals are for losers, good systems are for winners.
Goals are for losers
Scott's criticism is that goals offer tools to work with, but the achievements are fleeting. In addition, if the goal is particularly difficult to achieve, you work without seeing tangible progress, which induces feelings of stress. After all, anyone may feel unable to control the outcome of a goal because of a simple change of circumstances
Systems are very similar to habits, as they mean actions carried out consistently
A good system is not complex at all. On the contrary, thinking simply, it is possible to develop good systems
David Allen, author of "The art of making it happen", defends the importance of conducting a weekly review as a pillar of the organization of tasks, priorities and programming. This simple gesture - essential in the GTD (Getting Things Done) method, how Allen's concepts have become popular - makes everything more manageable. It indicates that this review will be done on Friday, when the events of the week are still recent and fresh. See what the author, consultant and productivity instructor wrote about the subject
This review is the ideal time to identify what is working or not in your system. Our ambitious Coach can decide to contact five and not three customers a day. And the procrastinating writer can decide to increase his daily word count from 300 to 500 words
It is necessary to accept: we are all vulnerable
The more the system is used, the more constant and noticeable the evolution is. That's why Albert Einstein, a recognized genius of humanity, said that people can take everything from you, except your knowledge
In short, the exercise of the system on a regular basis leads to a better result of your plan in the long term and improves your perception of personal evolution. So, the lesson that remains is that we should not totally abandon the objectives, but combine them with a system and then try the best of both approaches
About the second aspect - the science that we live in a vulnerable world - it is worth remembering that authentic leadership is based on being genuine. Brené Brown, a social scientist at the University of Houston, in his work on The Power of Vulnerability, defines this human condition as what we experience in moments of uncertainty, risk and exposure, a state that makes us anxious and afraid. The problem, according to Brené, an enthusiast of human behavior, is when we avoid situations and relationships because they provoke this feeling of vulnerability. But she does not fail to give the recipe, which in free interpretation we summarize as: Work to learn to deal with your emotional fragility, but do not fight against it, because the more you resist, the more it persists. Accept your imperfections, don't be ashamed or afraid of being vulnerable. Don't be afraid of being yourself. Love; honor; live; and respect your story
Knowing yourself results in more security to show your own vulnerabilities
What is the ideal system to achieve bold goals?
As previously discussed, the problem of a bold goal is not the goal itself, but to know if there is sufficient self-knowledge and an adequate system that lead to evolution. It's not simply achieving a goal. Simon Sinek could even say that this is the secret to lead with the mentality of "Infinite Game", the name of one of his books. Sinek, a reference for entrepreneurs from all over the world, argues that completing a sporting event or a fiscal year does not mean having just completed a mission. According to him, more important is to leave a legacy, not necessarily to be the best. Therefore, having a system that promotes individual or collective evolution is the correct way to help anyone achieve bold goals
A model used in the SKF of Brazil follows this same reasoning. As illustrated below, there are only five steps, which, if well carried out, are effective in promoting this evolution, as the Company's practical results demonstrate.
In parallel to the personal development of these five steps, it is necessary to consider that having a Coach, Advisor, Mentor, Leader or simply a friend you trust, to be able to dialogue about the follow-up, training and/or performance spreadsheet, is essential. As well as doing role-playing with someone you trust or training with friends, since this connection is decisive for maintaining motivation. Shall we go ahead?
Different universes, but not that much
"Persistence can turn failures into incredible achievements." MATT BIONDI, SWIMMER
The challenges that executives and athletes face - whether in the corporate routine, or in training and competitions - are, in practice, very similar. A simple list of skills required of both one and the other should include skills such as competitiveness, teamwork, non-conformism, zero comfort zone, adaptability to unfavorable environments, focus on the result and ability to solve problems in a short time. Added to these characteristics is the potential to analyze the strategies of competitors and to reinvent yourself at all times
Colony of sedentary
It is a fact that the development of current technologies has helped to increase the productivity of companies. But it is also true that the population has become increasingly sedentary and, consequently, more sick. About a hundred years ago, a worker in France did a working hours of 14 hours a day. From 2001, the French worker started to work only half: seven hours. In this progression and with the continuous search for improvement of working conditions, we will soon reach five-hour daily working hours. This trend is advancing all over the world and it is not yet possible to measure what the consequences will be. But, as you can see, for the first time since the monkey came down from the tree hundreds of thousands of years ago, work can no longer be the center of our lives
With better controlled companies, changes in working conditions and the advanced knowledge we have of our body, personal development plans can be created to prepare employees for a more active future.
Lack of physical activity is one of the factors responsible for many ills and conditions that affect health.
Judging by the numbers, our society is sick and moving towards a cliff. But the good news is that it is still possible to correct the route, with sport being the tool for transformation. The change of habits should happen gradually and requires monitoring by a professional in the area
Lack of time or money is often just an excuse, this being the first challenge to work on to change the mentality of scarcity. But you don't have to start running a marathon. Simple everyday actions, such as changing the elevator for the stairs, the car for the bicycle or even getting off the charter bus a few points before the destination to take a walk, are examples of changes in habit that can contribute to the improvement of health.
Any movement is better than none
In order not to be considered sedentary, a person needs to practice physical activity at least three times a week, because only then will there be a decrease in the risk of diseases that can be caused by lack of exercise. Walking, running, cycling, swimming, practicing gymnastics or playing ball, for example, for at least 30 minutes daily, are valid options to combat sedentary lifestyle
Understand physical activity as any everyday action that promotes energy expenditure and stimulation to muscles, such as simply walking or climbing a few flights of stairs. In this aspect, it differs from physical exercise, which is a sequence of programmed movements with a clear and previously established objective, associated with health and/or aesthetics. Therefore, although any physical exercise is a physical activity, the opposite is not true
Changing old habits can often be difficult. But it's really worth it. For this it is necessary to set clear goals and objectives. The simple fact of establishing an action plan and seeking to comply with it already helps. It can be something shy, like walking three times a week. Obedience to the plan helps in the work of the subconscious to motivate the conscious in the achievement of the goal. Believe me: it is only possible to improve what is measured
The plasticity of the brain
In the book "Who thinks enriches", by the controversial Napoleon Hill, this successful American author addresses the issue of the conscious mind and subconscious mind. One of the accounts of the work shows very clearly the power that, in Hill's view, the subconscious has over the conscious: You cannot order your conscious mind to access the subconscious mind. However, under certain circumstances, all those forgotten facts and ideas that are always there in the subconscious can, if they are firmly rooted, influence their conscious attitudes and actions,5 he says.
Just like Hill and based on studies in this field, we also believe that when we put our goals and objectives on paper and mentalize them, our subconscious works to help us abandon the state of inertia and move the body towards the plane. As presented on each page of this book, start a sports activity
Unfortunately, neuroplasticity decreases over time and is more complex than some want to make believe. This explains why it is easier to learn a new language in childhood or why younger people find it easier to adjust to certain scenarios, such as technology changes. Anyway, this same neuroplasticity can be accessed and used at any time, for the insertion of new and healthy habits. Although rebellious, the brain always allows itself to be educated or tamed to meet new desires or needs
It is possible to implement changes in the way of thinking. To collaborate in this process, we present below a small guide to the construction of a
personal plan
This simple itinerary can be built and monitored for a certain period. It is very important, as in companies, to establish a business plan and evaluations from time to time, for the validation of the direction that the enterprise is taking. Then comes the accompaniment, which cannot turn into a burden, but something comfortable, and which clearly shows if the path in the search for a healthier life is correct or needs a new direction
Who moves produces more
“Physical excellence comes from mental excellence.” CLARA HUGHES, CYCLIST AND SKATING
Did you know that Brazil remains one of the least competitive countries in the world? Who says this is the Institute for Management Development (IMD)
The interesting thing about this report, presented a year after the start of the Covid-19 pandemic, is that countries that have stood out do not have great industrial strength, do not depend on a large scale on the mobility of customers or talents and have a low dependence on global supply chains. So, what made this trio stay at the top of the competitiveness ranking? First, effective leaders with effective programs, which include the appreciation of the following tripod:
So let's take quality of life, because that's what this book is based on.
Again, these are not rhetorical questions. These are some of the conclusions obtained in a research prepared by the group of curators of this book and applied with the employees of the companies Astra, Radix and SKF do Brasil
On the other hand, although sport contributes to the reduction of stress, 34% of practitioners consider themselves stressed and, of these, 6% seek meditation techniques to reduce the problem. The negative points of our sample also reveal that 4% of those who practice sports have identified themselves as smokers and 8% use some medicine against depression
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