You can also connect with us on:
Leadership Solutions: Executive Coaching and Leadership Development specializing in Strategy Development and Implementation
  • Home
  • About
  • Coaching
    • Coaching Offer!
    • How I work and why you should work with me
    • The Benefits of Coaching
    • Effective Teams
    • Executive Coaching
    • Coaching and Mentoring: Developing Managers as Coaches & Mentors
    • Difficult Team Conversations
    • Choosing a Coach
  • Strategy
    • What is Strategy? >
      • What it takes to make a good Strategy
      • Diagnosing the internal environment
      • Figuring Out How to Reach the Promised Land
      • Strategy: External Analysis
      • The Competitive Environment
      • Defining the Challenge and Creating the Guiding Policy
      • WIGs, Scoreboards and Tracking Progress
    • Strategic Leadership >
      • Strategic Thinking
      • Strategic Thinking (cont.)
      • Strategic Acting
      • Strategic Acting (cont.)
      • Strategic Acting (cont.)
      • Strategic Influencing
      • Strategic Influencing (cont.)
      • Strategic Influencing (cont.)
      • Strategic Leadership Teams
      • Strategy as a Learnining Process
      • Summing Up Strategic Leadership
    • Strategic Thinking >
      • What is Strategic Thinking?
      • Strategic Thinking as a Discipline
      • Where to Play and How to Win
      • Bucking an Industry Norm
      • Replicating Pockets of Excellence
      • Questions about Strategic Thinking
  • Leadership
    • Developing Business Leaders
    • Personality and Business
    • Self-Leadership >
      • Selling when you are not a Sales Person
      • Meetings! Bloody Meetings! Be Mindful
      • Resilience. How Resilient are You?
      • Resilience: Build your Own
      • Build Your Team's Resilience
    • Leadership >
      • #UselessLosers
      • Leadership is Exercised One Conversation at a Time
      • Presenteeism - Doing more harm than good
      • 5 Steps to Develop your Leadership Skills
    • Culture Change
  • Clients
    • What Our Clients Say >
      • What a Massive Shift
      • Our small part in the fight against Corruption
  • Articles
  • Contact

Sharpen the Saw 2 - Take Care of Your Body

5/13/2021

0 Comments

 
I chose Sharpen the Saw as my topic for this month partly because this month marks the beginning of winter in the southern hemisphere. As the weather gets cooler and the days shorter, we tend to let things go in the health department. We exercise less because it is too dark or too cold. We eat comfort food because it is so …. comforting. We may also change our sleep patterns, sleeping longer than we did in the summer months.

The impact of this is on our energy levels, our weight, our fitness and on our mental sharpness. I am tackling this topic now in the hopes that it will give us all a nudge to do things differently this year.
Sharpening the Saw in the physical dimension is about diet, exercise, relaxation and sleep – and I’ll talk a little bit about each one.

Firstly diet. I am not about to preach to you about how to eat – if you are reading this article, then I am going to assume that you already know what does and does not work for your own body. You probably also know exactly how you repeatedly get in your own way. I know how my body works. I gain weight very easily when I eat sugar and starch – bread, rice, potatoes, pasta. I find it very easy to sustain a steady, healthy weight if a practice 16:8 fasting (I fast between 8.00pm and 12.00 midday, and contain all my meals to within the remaining 8 hours). When I first started doing it, I was interested to note that it had no negative impact on my energy levels in the morning at all. I have made it my business to educate myself about eating healthily. What I do know is this – I have experienced it myself, observed it in my clients and it is borne out in the scientific research: a diet high in sugar and starch negatively affects your energy levels and mental sharpness.

This is the very reason that when I am facilitating workshops I specifically request fruit and nuts as snacks rather than muffins, biscuits and sandwiches. It is also why I specifically request that lunches be low in carbohydrates. They make you sleepy and mentally sluggish.

Recommendation: Educate yourself on the latest thinking regarding healthy eating – it is not low fat and high carbs; it is high healthy fats and low carbs. Choose to feed your body with the good stuff – and make up your mind that you like it, too!

The second critical aspect is exercise. I believe that one of the best inventions is the step counter. It awakens a natural competitiveness or goal-directedness in us. It is enormously satisfying to reach those 10 000 steps – not to mention just plain good for us. People who use a step monitor are more likely to exercise regularly and consistently than those who don’t for this very reason. Regular exercise is essential for mental sharpness. Oh I’m sure everyone knows people who seldom move a muscle and are as sharp as a knife. Research among people of all ages shows that regular exercise enhances cognitive function – some of the most fascinating is among children and the elderly. In children regular exercise predicts better academic performance; and in the elderly it predicts improved executive functioning and slows any cognitive decline that may have occurred. Aside from that, it is good for your sense of humour and overall sense of well-being.

Recommendation: even if the weather is getting cooler and the days shorter, schedule a time for exercise that elevates your heart rate. Go for a walk in the middle of the day – or have walking meetings with a colleague. Go to the gym even if you’d rather stay in bed or head straight home. Make a commitment to yourself and just do it differently this winter than you did last winter.

The third aspect of taking care of your body is sleep. We all have different rhythms – some people cannot function on less than 8 hours of sleep a night, and others can only sleep for 4 or 5 hours. The important thing is to get enough sleep for you! Playing video games (chilling) until 2.00am and then crawling out of bed bleary eyed and foggy and 6.30 is just dumb. If you were playing games in order to relax, but ended up being sleep-deprived, then you are defeating the object entirely. Good quality sleep is essential to mental functioning. There is also really solid research evidence into the value of a power nap – 20 minutes of sleep early in the afternoon makes for vastly improved mental functioning through the afternoon! Your challenge may be to turn the power nap into an acceptable practice in your workplace!

Recommendation: be sure to get enough quality sleep for you – and try the power nap. It’s a real winner, and a favourite of mine!

The last aspect of physical well-being that I’d like to touch on is relaxation. We need to allow ourselves time out. Time to just be – whether it is playing with your children or grandchildren; reading a book; having a glass of your favourite tipple while chatting with your significant person; bath time with your children or by yourself. When you allow yourself this time – do what you are doing! It defeats the object to be “chilling with the kids” while worrying that you should be working on that report. If you have set aside that time along with all your regular busyness, then just do what you are doing.

Recommendation: Develop the mental discipline of doing what you are doing – if you are out on your bicycle, don’t worry that you should be preparing your presentation. That will happen at the time set aside for it. If you are having a glass of wine and a catch-up with your partner before you check your emails for the last time today, then just do that. Whenever your mind wanders to something that you “should be doing instead”, bring it back and just do what you are doing.
​
My final question: Are you going to wake up from your winter slumber in October and try and recover your summer bod in a matter of weeks? Or are you going to sail through the chilly winter months hot and healthy and full of energy?
 
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Categories

    All
    20Plenty
    Accountability & Responsibility
    Authentic Conversations
    Celebrate Success
    Coach
    Coaching
    #coaching
    Conversation
    CPD (Continuing Professional Development)
    Culture
    Culture Change
    Diversity
    Empathy
    Empathy Is Not Intuition
    Employeeengagement
    Employee Engagement
    Employee Survey
    Engagement
    Ethics & Ethical Dilemmas
    #goals
    Gratitude
    Grit
    Health
    Influence
    Inspiration
    Inspirational Leadership
    Inspiring Others
    Leaders As Coaches
    Leadership
    #leadership
    Leadership Development
    Leadership Skills
    Life Is Difficult
    Management
    #management
    Managers
    Managers As Coaches
    Managers-as-coaches
    Mental Toughness
    Motivation
    New Beginnings
    People Who Thrive
    Performance
    Personal Leadership
    Planning
    Professional Supervision
    Reinvent Yourself
    Relationships
    Relationships Matter
    Resilience
    Rules Of Engagement
    Self-acceptance
    Self Awareness
    Self-awareness
    Self Care
    Self Leadership
    Self-Leadership
    Self-love
    Self Mastery
    Self-mastery
    Servant Leadership
    Strategic Leadership
    #success
    Team_resilience
    Teams
    The Discipline Of Leadership
    Thrive
    Trust & Trustworthiness
    Values
    Vision

    Archives

    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    October 2019
    September 2019
    May 2019
    March 2019
    January 2019
    February 2018
    April 2017
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    May 2015

    RSS Feed

Whats Next?

Leadership Development
Executive Coaching
Business Strategy

What my clients say

Articles
    Work We've Done
    Self-leadership
    Strategic Leadership
    Strategic Thinking
    Strategy

Call me! 082 5519504
Picture
Picture
Picture

    What improvements or changes do you seek?

Submit