You at Your Best = Speaking as your Best

A newsletter for those who speak, or have a desire to present in public.

Last issue, the 5 Fundamentals were introduced. The "SERVE" framework. Take away any one of these five interdependent parts of life, and everything else begins to be a struggle.?

All five need to be constantly worked on.? And, the more focus, the better all five become.? The best thing is that these 5 fundamentals can be accessible to all.? Regardless of material possession, these can all be achieved.

This month, a Focus on Your Energy from Exercise

Exercise

This is there for all of us.? It doesn’t mean you have to be part of the 5am club and be in the gym grunting on free weights, neither does it mean you need to be the next David Goggins, pushing beyond the pain thresholds to complete +200km endurance challenges.

But exercise is what we were designed to do.? When we are active, the body thrives.?? Scientific studies show that regular exercise and movement can boost our immune system, release natural “highs” and a plethora of other benefits.?? Being fit to speak means you'll be a better speaker.

To master this fundamental, the goal is to exercise regularly.? That means 3 times or more a week.? And use a combination of aerobic and strength work.? Strength work is even more important as you get older, as maintaining muscle mass becomes more difficult. Additionally, muscles take longer time to repair, and therefore continue to burn calories, long after the exercise has stopped. Remember your brain would rather you just slob out.? It is still of the opinion that you need to preserve energy, so that you are ready to “hunt” or “fight”.? ?

?Here are some more concrete examples of how to focus on good Energy and Exercise Habits:

1.????? Show me your calendar!

Where does energy or exercise fit in to your calendar in the next week?? Could you show me specific blocks of time that you have set aside for a run, swim, workout, class or other activity?? Being intentional about making exercise something as important as an interview or a sales pitch makes it more likely to get done.

2.????? Move with Others

I?found myself getting a bit bored of running so I decided to try a class with others.? I took a 10-day trial with a local Bootcamp and I have to confess.... I love it!? There's variety, a structured program, different levels to work at, equipment to use, and someone there to push you further. ?The big thing though, and perhaps most importantly, is interaction!? People who say “see you next week?” When you work from home a lot, this was just what I needed!

3.????? Take on a Challenge

Why not enter into a challenge?? Having accountability for something really helps lock in the "why".? You can find them in the Strava App, or some charities run them, for example “11000 Steps for Prostate Cancer.” In October, a cancer charity is running the 100 press-ups a day challenge.? At first you might find you can hardly manage 5, but with the compound effect, you'll be up to 50, straight off!? Keeping others updated on social media helps with accountability.? At the same time, you could raise money for charity.? A triple stack of benefits!

4.????? Review and Replace

Where can you replace a journey from perhaps a car, or a tube, and instead, make it a walk? Or even the stairs vs escalator / lift? Get off one stop early, and walk the remainder? Walking call, not a desk call? All those micro decisions compound to make you fitter, and leaner.

5.????? Habit Stack

How can you add something in to your day by attaching it to a normal task that you are already doing?? This is called "Habit Stacking".? Examples might include: Running on the spot whilst the kettle is waiting to boil?

Some press-ups each time you go to the toilet?

Doing some squats whilst you brush your teeth?

Before you know it, you'll have added in some extra exercise without it being a bore.

6.????? Commit to an event.

In October, a group I knew are collectively running either the Cambridge 10k as part of a weekend of birthday celebrations.? They were looking for a few others to join their tribe.? So I thought "why not...".? Knowing the event is happening in a few weeks has upped my intention on running. It's amazing how much more intentional I felt towards my long run target on Sunday, and my midweek mini sessions. Go ahead, ask someone, google an event, and then 5-4-3-2-1... commit!

7.? Walk and Talk Meetings

Being sat for 8 hours a day is not how you are designed.?Your body is set up for being up and about.?So consider "Can a few of my meetings this week be a walking, talking meeting??You will be amazed how many steps you put in without even thinking about it.

8.? Change your language

Someone I know is starting to run again... 4th time on the couch to 5k app.? I cheered him?on and the reply was "Yes, but I hate running".? Hmmm.? "So would you carry on eating Guacamole if you hated Avocado?" I said.? "No, that would be ridiculous".? Even a tiny reframe such as "I want to run because...." is a better way to look at it.? OR, find a different recipe for something you hate.

Like anything new, please consult with a physician.? Start small, and build slowly, observing how your body and you react.?

To be in peak condition for exercise, and for your brain, fuel is the essential component.? Find out more about what to consume, and why, in the next newsletter.

Commit to Exercise in your next 90-Days.

To lock better exercise in to your next 90-days, why not come along to the FREE 2 hour workshop taking place on September 27th from 2pm - 4pm BST. You will:

- Get clarity on what’s important ??

?? Define consequences of inaction

??Team up with a partner to hold each other to account

?? Leave with a plan

?? Network with like-minded people

?? Get reminders on what you said you would do, and a motivation to how to get back on track.

Register for free here. ??????

Thought for the Month

“Don't count the days, make the days count.” Muhammad Ali

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