Industry & Improvement – Fitness and Food Fuel The Fire
- Brainz Magazine
- 27 minutes ago
- 8 min read
Written by Bradley Abbott, Personal Coach
Bradley Abbott is known for his wholistic approach to personal coaching merging fitness training with nutritional therapeutics. Author of the e-books A How-to Guide in Developing Functional Strength, Power and Adaptability, and The Cussing Coach, both published in 2024.
I've observed that many people in different industries struggle with the physical demands of their jobs. What's even more noticeable is that people in the Leisure Industry struggle with this. This makes no sense to me. Why, in the Leisure Industry, would you not want to look after your own health and physicality?
If you're going to be a role model in these industries and gain respect from your colleagues, shouldn't you go running, swimming, hiking, cycling, lift weights, and take part in classes yourself?
Shouldn't you eat better, hydrate, and try to get an extra 30-60 minutes of sleep each night?
This isn't about being perfect, no role model is. It's about performing better at work, having more energy, self-improvement, and providing more of a contribution to your team and your industry.
In the Leisure and Fitness Industries specifically, it is my 'bread and butter,' so to speak. I've witnessed people consistently eat unhealthy foods, purposely drink fizzy pop like it's going out of style, and avoid any form of exercise, including walking. I've witnessed them do this day in and day out to the point of obscurity. You cannot avoid drinking water, which the human body needs for so many functions, and is naturally hydrating, then drink fizzy pop so regularly that it actually accelerates the loss of minerals from your bones. Then, they question why they have gout. It's obvious. One of the first things a medical professional who's worth their salt will tell you is that you need to drink water to reduce gout. You cannot continue to indulge these bad habits and wonder why you get arthritis in your 40s, 50s, and 60s. This goes beyond just a lack of understanding. You cannot consistently overeat and skip walks or gym sessions and then act dumbfounded when you become overweight. All of this damage you are doing to yourselves.
I've personally known many people in the Hospitality and Service Industries who are healthier than the above examples simply because they're on their feet. Even people whom I've had the pleasure of working with may not like the gym, but they go for walks after work or spend time with their families and play games with their kids, which takes energy in and of itself. This factor alone boosts their metabolism, "sky-rockets," and their energy increases. They also value sleep!
Improving performance at work
There are a few things you can do to improve your performance at work:
Focus on Functional Training, more specifically, 'The Big Three': Deadlifts, squats, and bench press. These three exercises improve overall strength, and remember, the term 'heavy weight' is subjective to that person. What is heavy to one person doesn't mean it's heavy for another.
To further improve movement and strength, lift weights overhead, focus on accessory rotational movements such as banded torso rotations, lunges with a twist, and lateral med-ball throws. Lastly, and perhaps the most important for mobility purposes, are exercises like the deep squat hold, horse stance, passive hang, and thoracic spine work using a foam roller or bench, to help complete mobility well into your 50s, 60s, 70s, and 80s. If you don't use it, you will lose it!
Increase animal/whey protein intake to 120g-250g per day depending on physical demands. For vegetarians and, more specifically, vegans, this will prove quite challenging, simply because the amino acid profile in plants is far different from that of the amino acid profile in meat, eggs, and whey protein. Supplementing will be necessary here. The reason being, high plant-based diets, especially raw plants and grains such as oats, bind to minerals, altering their chemical form, thus making them unabsorbable to the human body. Digestive enzymes will help with digestion and certainly speed up the process. Further, and most importantly, taking liquid colloidal minerals twice a day will not only help prevent diseases, but give you the energy you need. This is in addition to increasing your protein consumption either through supplementation or increasing meal frequency. The amino acid that the protein will provide will help boost your immune system because your immune system is made of protein!
Focus on sleeping an extra 30-60 minutes per night to allow your body to recover optimally. This helps regenerate your cells and restore your energy. Getting that extra 30-60 minutes will also help you improve cognitive function, including your alertness and ability to process information.
You want more energy? More mobility and freedom of movement? More confidence? More health at work? Then you need to move, clean up your diet, supplement with the 90 essential nutrients, and go out of your way to help others. Shift your focus outside of yourself, and do not make the same mistakes I did years ago, which was being too analytical to the point where you paralyze yourself from doing what's right, paralyze yourself from talking to those you want to support and love, and become so engulfed in your own thoughts that you become 'stuck.'
In addition to exercising, supplementing, cleaning up your diet so you can absorb the nutrients you're supplementing with, and supporting others, you need to reflect actively and often. I'm not talking about just writing things down and thinking about it. I'm talking about thinking about what actions you can take and taking immediate action on them. Start immediately!
Nothing is in isolation: you cannot be truly fit without being healthy; you cannot be healthy without engaging in some form of movement or exercise, whether that be walking, running, swimming, Tai Chi, cycling, gardening, or lifting weights. You cannot be truly healthy without the social benefits to health and happiness, and you cannot feel truly fulfilled and energized without doing things for others and having a purpose that's beyond yourself! Each complements one another and you need to realize this. You also need to realize that you need to start small, move a little, read a little, begin replacing one bad food at a time; start visiting that family member you said you were going to. Over time, you will acclimate to it.
Functional exercises
Deadlifts - picking items up from the ground and improving grip strength and lumbar strength.
Squats - leg strength, hip mobility, lumbar strength, and everyday tasks like putting away your washing, putting away your dishes, and climbing in and out of the bath.
Bench press - upper body strength, which can translate to helping yourself off the ground if you slip, trip, or fall.
Farmer's carry/Suitcase carry - grip strength, unilateral strength, carrying bags, shopping, and suitcases for your holidays. Muscular endurance specifically for carrying items on a daily basis.
Bear walks - hamstring flexibility and strength, shoulder strength, cardiovascular endurance, sensory feedback from the ground, proprioception (spatial awareness), and mobility.
Horse stance - hip mobility, hip and thigh strength, mental resilience and fortitude, and lumbar strength.
Back bends - spinal mobility, spinal strength, spatial awareness, and balance.
Tight rope walks - thigh strength, spatial awareness, balance, lumbar strength, and hip mobility.
Thread throughs - hip mobility, wrist mobility, freedom of movement, lumbar strength, thigh strength, and muscular endurance.
Cleaning up the diet
The bad foods
Wheat, barley, rye, oats (even gluten-free oats)
Fried food and oil in a bottle
Carbonated drinks
Skins of baked potatoes, yams/sweet potatoes (when they're crispy)
Nitrates/nitrites in meat
Well-done red meat
Soy and corn
All have a negative impact on digestion and have a pro-inflammatory and pro-carcinogenic effect on the human body, either directly or indirectly. This means that your risk for immune-based diseases goes up depending on how much and how frequently you consume them.
The good foods
Chicken, pork, duck, ostrich
Beef, buffalo, ox, livers, etc.
Eggs
Butter, milk, cheese, yoghurt, tallow (if not allergic to dairy)
Fruit & vegetables
Nuts & seeds (unless allergic)
Herbs, spices & condiments
Dark chocolate (80-100%)
Rice (brown, wild), quinoa, buckwheat (not actually wheat), millet
Tea and coffee (not in excess as it can leech minerals like calcium from your bones).
Supplementation with the 90 essential nutrients
Remember, nothing is in isolation, and this holds true for supplementation too! The 90 Essential Nutrients can be subdivided into the following categories: 60 minerals, 16 vitamins, 12 amino acids, and 2-3 essential fatty acids.
In addition to the 90 essential nutrients, I'm adding cholesterol as an essential nutrient here, and I'll explain why in a moment.
In addition to supplementing, you must be aware that there are certain things to know before you supplement: The recipe that informs the products themselves is everything. If you have all this chemical make-up that doesn't serve the purpose of absorption, health, or any other benefit, then it's just 'filler.' No mineral or vitamin content at all. In fact, a lot of 'filler' can actually decrease your body's ability to absorb the nutrients that can actually be in the product.
The chemical form the supplement is in is vital. If you have calcium carbonate, in a calcium supplement, with other forms of calcium mixed in like calcium gluconate and calcium citrate, then you might as well not consume this product. Calcium carbonate is essentially just 'chalk,' and other forms of calcium that aren't chelated, or in liquid colloidal form, almost become a 'none-factor.' These forms, like calcium carbonate, are just 'ground-up rocks,' and we are not biochemically designed to absorb ground-up rocks! We are biologically designed to absorb liquid colloidal minerals.
Social aspects of health
Visiting family and loved ones is important, because of the sense of calm and support they bring.
Doing things for others, out of kindness, provides you with fulfillment and a sense of purpose. When people have a sense of purpose, there is an energy about them, a presence.
Looking outside of yourself, outside of your own problems. Usually, there are bigger problems than what you're going through. However, it doesn't mean what you're going through isn't important, but sometimes perspective helps.
Sharing moments with loved ones is one of the greatest things you can do in your life. Be happy, be present, and enjoy the moment.
Reflecting & the active pursuit of personal excellence
Diary
Reflect and write down your goals within a given time frame. This will help you see your goals in front of you.
Actively seek to improve your job, your relationships, both personal and professional.
Actively seek to improve your health, physical body, and financial status.
During my time at university, I was studying Occupational Therapy, and during my placement, I quickly realized how much these men and women reflect on what happened during the day. They were reflecting every night and made notes on what occurred, what could have been done differently, and what could be put into immediate action. This reflection wasn't just thought about, and was put into action the very next day!
This is what you need to do if you're feeling stagnant, stuck in a rut, or feel like a change needs to happen. What could you do differently? Will what you decide tonight begin to have a more positive impact on your life tomorrow if you work at it?
This goes for our fitness, nutrition, working relationships, romantic relationships, spending time with family, building a business, or improving your financial status in some way.
Make it happen.
Having a higher purpose than yourself
Whether it's your romantic partner, your family, building homes for the homeless, building a business, pursuing a doctorate to help reverse health conditions of the population. All of these things can give you a higher purpose, a fulfillment. You may be already doing the thing that gives you a greater sense of purpose.
You are capable of greatness!
Read more from Bradley Abbott
Bradley Abbott, Personal Coach
Bradley Abbott is a personal coach and author. Known for his wholistic approach to training merging naturopathic principles with fitness training, he has managed to reverse the symptoms of his clients almost completely, and raise their energy to heights they never thought possible. He is the founder of Phoenix Phorm Online and uses these platforms to educate and inspire a larger audience.
