PREPARE TO PERFORM: THE BUSINESS ATHLETE’S MANIFESTO
After traveling extensively around the world on work for more than 25 years and having coached thousands of corporate execs, professional athletes, performance artists, and elite performers across all genres, I have reflected on the questions and advice I am asked most.Whether you are a CEO flying to Tokyo for a merger, a performance artist on a global tour, or a professional athlete crossing time zones, you are a Business Athlete. To perform like one, you must manage your energy with the same precision as an Olympian.
If you want to sustain high performance without burning out, here is your travel protocol:
One of the questions I am asked most: “Enda, how do I stay healthy, fit, and bring my ‘A’ game with a very busy travel routine?”
Whether you are a CEO flying to Tokyo or a merger, a performance artist on a global tour, or a professional athlete crossing time zones, you are a Business Athlete. To perform like one, you must manage your energy with the same precision as an Olympian.
If you want to sustain high performance without burning out, here is your travel
If you want to sustain high performance without burning out, here is your travel protocol:
1. Master Your Fuel Strategy
Your immune system is under siege the moment you step into an airport. Plan to eat well before you travel, during the journey, and when you return home. Don’t leave your nutrition to the mercy of airline snacks or “grab-and-go” terminal food. If you fail to plan your fuel, you are planning to crash.
2. The “Arrival Reset” Workout
Pack your training gear and plan to train. Aim to exercise as soon as you arrive at your destination to signal to your body that it’s time to perform. Keep it an easy, high-quality session of no more than 45 minutes:
- 5 Mins: Light cardio to get the blood flowing.
- Preparation: Foam rolling, gentle stretching, and movement prep.
- The Work: 3 sets of 5 fundamental exercises. Very low weight, slow, deliberate movement.
- Cooldown: 5 minutes of gentle stretching to decompress the spine and nervous system.
3. The “No Excuses” Kit
The gym may be closed, or your schedule may be tight. Always pack stretching bands and a massage ball. This ensures your hotel room can become a high-performance lab in seconds. There is no such thing as “no place to train.”
4. Sharpen your edge
Travel is an opportunity for growth. Always pack books that challenge your thinking. Use the transit time to sharpen your edge..
5. The Protein Guarantee
You can’t always guarantee access to a world-class kitchen, but you can guarantee your recovery. Pack protein powder. Making yourself a protein shake twice a day ensures your muscles and brain have the amino acids needed to repair and stay sharp amidst the chaos.
6. Fortify Your immune system
Air travel and lack of sleep are the enemies of the immune system. Be proactive. Take a high-quality Multivitamin, Vitamin C, and Zinc.
7. Reset and Reflect
Traveling provides a unique psychological “gap.” Use this time to reset your goals, reflect on your mission, and work on your “Work Plan / Life Plan.” The Bottom Line: High performance is not an accident. It is a result of disciplined rituals. If you want to bring your “A” game to the world stage, you must protect your your health.
The picture is my actual gear here in NYC on a business trip.
