fitness performance

Weight loss is a common, if not the most common goal of many exercise and nutrition programs. But what impact does attention to nutrition and exercise have on performance in the office?

Dr. David Satcher, 16th U.S. Surgeon General, recently spoke about the learning connection and vital role schools play in helping children develop healthy behaviors. Dr. Satcher’s interview indicated that for school students:

The connection between physical activity and brain function.

  • After just 20 minutes of physical activity, brain activity improves, yet only 25% of high school students are active for the recommended 60 minutes each day
  • Students who eat breakfast have better attention and memory,  yet only 38% of all teens say they eat breakfast every day of the week

Although these observations are made about school students, most adults’ activity levels are far less than most children. As adults, we often fail to see any connection between hitting the gym or just walking during our lunch break and productivity behind the desk. The World Health Organization (WHO) states:

Active men and women are reaping the benefits of healthier lifestyles.

  • Have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;
  • are likely to have less risk of a hip or vertebral fracture;
  • exhibit a higher level of cardiorespiratory and muscular fitness; and
  • are more likely to achieve weight maintenance, have a healthier body mass and composition.

As a performance coach, I’m interested in everything that drives my clients towards manifesting their intended level of greatness. It’s hard to manifest greatness if you feel sick or lack .

What you can do (that you aren’t doing yet):

  • Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate and vigorous-intensity activity.
  • Aerobic activity should be performed in bouts of at least 10 minutes duration.
  • For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate and vigorous-intensity activity.
  • Muscle-strengthening activities should be done involving major muscle groups on two or more days a week.

Remember that these are minimum guidelines. Find an activity that you love doing and get busy. So to all my clients, and future clients, make sure every day includes some activity that gets you up off your butt!

To help you get started, click here to download your free copy of Trinity’s Free Fitness Report, which includes a 4-week workout program for your home or gym.

Get additional nutrition advice and tips from Trinity Perkins, owner of Train With Trin, LLC at

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Art Jackson, Professional Speaker, Executive Coach

Art Jackson

Art Jackson is a professional speaker and executive coach. He is a recognized expert in the areas of leadership, performance improvement and interpersonal skills.

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