We are at our best when we are fully engaged. Just like a mobile phone works best when it's completely charged, we can live a fulfilled life if we are charged physically, mentally, emotionally, and spiritually.

1. Energy
for Full Engagement
Iftikhar Nadeem, MCC

2. Energy,
The most critical resource but
failed to manage effectively
High Impact, Science-based, Multi-Disciplinary Approach to Sustained
High Performance
Performance
Psychology
Exercise
Physiology
Nutrition

5. Time vs Energy

6. Professional Athletes Business Professional

7. Professional Athletes Corporate Athletes
Training 90% 10%
Hours Worked 4-6 Days 8-12 Days
Career Span 7-10 Years 30+ Years

8. Energy Crisis

9. 10
Demand VS. Capacity Curve
Paradigm Shift
Manage Energy
Not just time

10. Four Dimensions of Energy

11. Mentally
Spiritually
Emotionally
Physically
Aligned
Focused
Connected
Energized
Full Engagement requires you to be…

12. Four Dimensional Energy Audit.
Quantity of energy you have?
Quality of your energy?
Focus of your energy?
1 2 3 4 5
Rate yourself on a scale of 1- 5
Force of your energy?

13. Linearity leads
to serious
disengagement
Too much stress with too little recovery (overuse) OR
Too much recovery with too little stress (underuse)
will compromise performance
Sprinter vs.
Marathoner
Metaphor
Live life in a series of sprints!

15. S o l u t i o n : S t r a t e g i c R e c o v e r y
To be fully engaged and complete the mission!

16. E m o t i o n a l
M e n t a l
S p i r i t u a l
P h y s i c a l
 Life has become more meaningful
 More Focus at Work
 Spend Quality Time with Family
 Weight Reduction : From 135 to 101 kg
 Eat Light Eat Often
 Increase in Sleep from 5 Hrs to 7 Hrs
Success Story

17. Nutrition for
Energy Management

18. Nutrition for Energy Management
Nutrition can positively or negatively
impact each energy dimension.

19. • Meet physiological requirements
• Provide a significant amount of
nutrients with a lower amount of
total calories
Need Food
• Meet emotional, social and psychological
needs
• Provide a greater number of calories
without a significant amount of high
quality nutrients
Want Food
For every 4 handfuls of need foods, you can eat 1 handful of want foods
80/ 20 Rule

20. 21
Eat Strategically
Eat Light and Eat Often
• Stabilizes blood glucose levels
• Improves metabolism
• Improves energy levels, brain function,
mood
• Controls cravings
• Decreases likelihood of overeating
• Maintains muscle mass
• Prevents excessive fat storage

21. Decreased Supply Vs. Demand
1 Eat every 3 hours +/- 1 hour
2 Never go more than 4 hours without eating!
Recommendations:

22. Increased Supply Vs. Demand
1
Only eat the amount of food your body needs for
the next few hours!
2 Avoid overeating!
Recommendations:

23. Caffeinated Beverages
• Caffeine is a stimulant that can make you feel like you
have energy even in the absence of adequate glucose
• Caffeine will decrease your appetite and possibly
prevent you from eating when necessary
• When consuming caffeine, be sure to also eat
strategically to provide adequate glucose to cells
Effects of caffeine:

24. 01
02
Don’t exercise on an empty
stomach
03
You can eat 2 minutes to 2
hours prior to exercise; what,
when and how much will depend
on each individual circumstance
04
Eating And Exercising
Eat a small snack within 2 hours of
exercising (both before and after); this
improves energy, performance and body
composition

25. What to Eat
IDEA DESIGN
Sustainable energy:
low glycemic
Balance of
nutrients:
physiological
needs
Meals: Breakfast, Lunch, Dinner

26. How Much to Eat
1 Protein: palm of hand/1 handful
2 Grains: 2 handfuls
3 Fruits/Vegetables: 2 handfuls

27. M e a l E x e r c i s e
Pick your most challenging meal.
Create a strategic meal.

28. Objectives
To learn how to manage your energy
through strategic movement, deep
breathing and sleep
To learn how to expand your energy
capacity through strategic exercise
1
2
Movement for Energy Management

29. Physical Energy
The foundation of full engagement.

30. Non-
movement
• Impaired blood circulation
• Decreased metabolism
• Decreased energy levels

31. Types of Movements
Stretching Small
Movements
Large
Movements
1 2 3

32. D E E P B R E A T H I N G
Breath regulation helps world-class athletes stay calm, relaxed, confident, mentally focused
and fully engaged

33. Period of planned non-movement
Recover energy
Grow and repair
Sleep
01
02
01
02
03

34. Aerobic training
Resistance training
Flexibility training
Exercise
Components

35. DAYLIGHT
The story of purpose and meaning

36. Reveals your ultimate purpose in life
The most powerful tool for personal navigation
throughout life
The single greatest driver of engagement
Provides directional coordinates for your energy
investments
Life Purpose

37. What is Purpose of
Your Life?
What legacy do you want to leave behind?
How do you want people to describe you?
Who do you want to be?
Who/what matters most to you?
What are your deepest values?
How would you define success in your life?
What makes your life really worth living?
Life Purpose: Self-discovery questions:

38. Spiritual
Truth
Rate yourself on a scale of 1 - 10
1 Your DEPTH of purpose and meaning in life
2 Your CLARITY of purpose and meaning in life
3
Your INTENSITY associated with your purpose
and meaning in life
1 2 3 4 5 6 7 8 9 10
Rate yourself on a scale of 1-10
Very low Very high

39. 01 Fully present moment to moment
02 Laser-focus
03 Skillful storytelling
04 Full awareness
Mental Dimension

40. Biggest barriers:
Faulty
Storytelling
Multitasking

41. Storytelling
Explain how and why things happen or don’t happen in your life
Stories you tell yourself and others become your reality
Negative habits that persist in your life invariably come with a story
Storytelling drives the way we gather and spend our energy
Storytelling drives the way we gather and spend our energy

42. Emotional Energy

43. How much of your
energy do you invest
in the following
opportunistic
emotions:
Rate yourself on a scale of 1 - 10
1 Gratefulness
2 Compassion
3 Sense of adventure
1 2 3 4 5 6 7 8 9 10
Rate yourself on a scale of 1-10
Very low Very high
4 Sense of adventure