Business Executive Wellness Mastery: Elevating Your Health and Success

(3 minutes reading)

Career matters but you health too

Top-tier executives at the C-level hold pivotal positions within organizations, influencing leadership and driving decision-making. Their responsibilities come with a substantial amount of stress and pressure, leaving little room for subpar performance in their daily operations.

If you are dealing with busy schedules, frequent flights, irregular meals, inadequate rest, high stress levels, and limited time for exercise, it requires a thoughtful and flexible approach.

Here's a sample plan that provides daily macronutrient recommendations and exercise guidance:

Nutrition Plan:

Calories: To determine the appropriate daily caloric intake, you'll first need to estimate your Total Daily Energy Expenditure (TDEE), which takes into account your activity level and age.

• If you want to maintain your weight, continue to consume at your TDEE.

• If you intend to lose weight, you need to create a caloric deficit to support fat loss. For instance, if your estimated TDEE is 2,000 calories, aim for a daily intake of around 1,600-1,800 calories for gradual weight loss.

Macronutrient Distribution:

1. Protein: Aim for 25-30% of daily calories from protein. For a 1,600-1,800 calorie diet, this translates to approximately 100-135 grams of protein per day. Protein helps preserve muscle mass and promotes satiety.

2. Carbohydrates: Allocate 45-50% of daily calories to carbohydrates. This would be about 180-225 grams of carbs per day. Focus on complex carbohydrates like whole grains and vegetables for sustained energy.

3. Fats: Consume 20-25% of daily calories from healthy fats. This amounts to roughly 35-45 grams of fats per day. Prioritize sources like avocados, nuts, seeds, and olive oil.

Meal Plan:

Since you are a busy person who travels frequently, it's important to maintain flexibility.

We encourage you to make healthier choices when dining out and select options that align with the macronutrient distribution mentioned above.

Here's a general meal structure:

• Breakfast: Include protein (e.g., eggs, yogurt, lean meats), whole grains (e.g., oatmeal, whole wheat toast), or vegetables. Try to avoid fruit.

• Lunch and Dinner: Always start with a salad. Prioritize lean protein sources (chicken, fish, tofu), plenty of vegetables, and complex carbohydrates (brown rice, quinoa, sweet potatoes).

• Snacks: Skip it.

• Hydration: Stay well-hydrated by drinking plenty of water throughout the day.

Exercise Plan:

Everything starts with a plan. The better the plan, the more likely you will stick to it.

• If you are just starting to exercise, begin during the weeks when you are at home.

• If you know that you will be traveling in one week, plan your life to be able to exercise every day in the week before. In this way, you can skip it during your trip and resume exercising after returning home.

With time, you will start to feel confident and motivated to go to the gym, at least once, while traveling.

If you are ready to start exercising within a busy schedule and during your travel, it's important to incorporate exercises that can be done anywhere and don't require a gym.

Here's a flexible exercise plan to when you are at home or while traveling:

1. Cardiovascular Exercise: Aim for at least 90 minutes of moderate-intensity cardio per week (3 sessions of 30 minutes each). This can be achieved through brisk walking, jogging, or using cardio equipment at a hotel gym.

2. Strength Training: Perform strength training exercises 2-3 times a week. These can be bodyweight exercises like push-ups, squats, lunges, and planks, which can be done in your hotel room or using minimal equipment like resistance bands.

3. Flexibility and Mobility: Prioritize flexibility exercises to improve posture and reduce stiffness. Simple stretching and yoga routines can be beneficial. Consider incorporating these into your daily routine, especially after long flights.

4. Rest and Recovery: Encourage adequate sleep and relaxation, as recovery is crucial for overall health and fitness. Suggest meditation or mindfulness practices to manage stress.

5. Stay Active While Traveling: Whenever possible, suggest taking walks or exploring the local area on foot during business trips to incorporate additional physical activity.

Supplements:

Supplements are truly helpful to complement a nutricsal plan. Today, it is very difficult to get enough micronutrients with standard meals. Even macronutrients are a challenge.

For that reason, you might considered to included it your daily routine. Below you can see in which food you will find each of them and getting them naturally.

Vitamin C and Metabolism Support

You will not have energy if you dont get enough Vitamin C!

It is involved in the synthesis of carnitine, a molecule that helps the body convert fat into energy. A well-functioning metabolism is essential for weight management.

Vitamin C acts as a cofactor for certain enzymes involved in cellular energy production. For example, it is required for the activity of enzymes that help convert fatty acids into ATP in the mitochondria. Thus, adequate vitamin C levels can facilitate these metabolic processes and potentially enhance mitochondrial efficiency.

Vitamin C also plays a role in overall cellular health, which includes maintaining the integrity and function of mitochondria. By supporting the health of cells, vitamin C can indirectly contribute to the efficient functioning of mitochondria.

B-complex vitamins: work together to support various metabolic processes in the body, including energy production, cell division, and the synthesis of important molecules like DNA and RNA. They are crucial for overall health and well-being, and a deficiency in any of these vitamins can lead to a range of health issues.

This Vitamins are a group of water-soluble vitamins that play essential roles in various bodily functions. They are collectively known as the "B-complex" because they are often found together in foods, and they include the following vitamins:

1. B1 (Thiamine): Thiamine is crucial for converting food into energy and is essential for the proper functioning of the nervous system. It is found in foods like whole grains and legumes.

2. B2 (Riboflavin): Riboflavin is involved in energy production and helps maintain healthy skin and eyes. It is present in foods like dairy products and green leafy vegetables.

3. B3 (Niacin): Niacin plays a role in DNA repair and cell signaling. It also helps convert food into energy. Sources of niacin include fish, nuts, and whole grains.

4. B5 (Pantothenic Acid): Pantothenic acid is important for the synthesis of fatty acids and the breakdown of carbohydrates and fats. It is found in a wide range of foods, including whole grains and vegetables.

5. B6 (Pyridoxine): Pyridoxine is essential for brain development and function, as well as for the metabolism of amino acids and the formation of red blood cells. Foods like poultry, fish, bananas, and potatoes contain B6.

6. B7 (Biotin): Biotin is involved in various metabolic processes, including the breakdown of fatty acids and the conversion of glucose into energy. It is found in foods like eggs, nuts, and leafy greens.

7. B9 (Folate or Folic Acid): Folate is crucial for cell division and the formation of DNA. It is particularly important during pregnancy to prevent birth defects. Sources of folate include leafy greens and legumes.

8. B12 (Cobalamin): Vitamin B12 is essential for the formation of red blood cells, neurological function, and DNA synthesis. It is primarily found in animal products like dairy and fish.B-complex vitamins: work together to support various metabolic processes in the body, including energy production, cell division, and the synthesis of important molecules like DNA and RNA. They are crucial for overall health and well-being, and a deficiency in any of these vitamins can lead to a range of health issues.

Vitamin D: Many people have insufficient vitamin D levels, particularly those with limited sun exposure. Vitamin D is essential for bone health and immune function.

Omega-3 Fatty Acids: Omega-3 supplements, such as fish oil, can provide essential fatty acids that support heart health and brain function. They may also have anti-inflammatory properties.

Zinc and Reproductive Health: Zinc is essential for male reproductive health. It plays a crucial role in sperm production, quality, and motility. Zinc deficiency can lead to reduced fertility in men.

1. Prostate Health: Some studies suggest that zinc may be associated with prostate health. Adequate zinc levels may help maintain the normal structure and function of the prostate gland.

2. Testosterone Levels: Zinc is involved in the regulation of testosterone, a hormone important for muscle mass, bone health, and overall vitality. While zinc deficiency can lead to lower testosterone levels, correcting a deficiency may help support healthy testosterone levels.

If you are struggling implement this plan, don't stress yourself.

Just text us and we will support you and we assure you that you can do it!