Stressed Executive

Welcome to the beginning of your journey to focus on your health, de-stress, find balance, and build the strength and stability you need to perform at your best in every aspect of your life.

Your first 30 days are vital for your sustained success throughout the 12 weeks. You can expect:

• Daily phone check-ins for accountability, encouragement, and progress tracking
• To learn strategies to integrate wellness into your busy schedule
• To create momentum that will allow you to see success in your health, as valuable as success with your next project

These are the components of your journey in the first four weeks

1. FITNESS: the focus here is to...

• Establish a Baseline- Your initial meeting will be to assess and document where you are today. If you are in Calgary, we will do a Fit3D body scan gaining insight into your weight, lean body mass, general body measurements, and where your weight is distributed.
• Set SMART Goals- Setting goals helps you prioritize your health, quantify your goals, and measure your progress.
• Build a Fitness Foundation- These first weeks will target the issues related to deskwork and a sedentary workflow like tight back and glutes, postural concerns, and back and neck pain. Your fitness plan will focus on building core strength, activating major and minor muscle groups, and introducing a cardiovascular component. We will create a regime that you can integrate into your schedule with options for early morning, lunchtime, or after-work workouts.

2. NUTRITION: the focus here is to...

• Undo the inconsistent eating habits typical of busy execs. No more skipping meals, grabbing fast food to go, forgetting to eat, or overindulging in food and alcohol at work lunches or dinners. You will complete a comprehensive and honest nutrition intake, and discuss current eating habits, disclose allergies and food preferences, and receive your custom meal plan. The Jensen Wellness approach to nutrition focuses on balanced meals and snacks of whole foods with optimal portions of healthy fats, lean proteins, and carbohydrates at optimal intervals.  Your eating plan can include strategies for managing busy days and required meals out.

3. STRESS MANAGEMENT: the focus here is to...

• Examine your stressors. The Stressed executive struggles with managing workload and responsibilities. Pressure and obligation can be overwhelming. There is also a tendency for this person to go hard and burn out. The goal here is to find a balance between your own wellness and the function of your job. Working with the Jensen team allows you to relinquish the need to control everything and learn from the pros.

4. ROUTINE & STRUCTURE: the focus here is...

• Creating a program that will work with your busy schedule. This will require some adaptability on your part and your own commitment to prioritizing your wellness. We know you’re busy and we are here to facilitate your success. Your tailored workout plan is designed to help you meet your goals. We will lay out the routine and structure elements to integrate with your work obligations and your lifestyle, so your time constraints are not a barrier.

Here you are! You have found a way to prioritize your health and stayed on track for a month now. Hopefully, you are feeling more capable of incorporating a wellness program into your busy schedule. By now you should also be noticing some results; less neck and shoulder pain, better core strength, less stress, and more energy to complete your tasks. Are you ready to take it up a notch?

Your next 30 days are about enjoying your workouts, adjusting the components of your plan so it continues to be manageable, and recognizing the benefits of a balanced lifestyle:

• The continued support of the Jensen Community
• The elevated intensity in your fitness program
• Regular accountability check-ins

These are the components of your journey for the middle four weeks

1. FITNESS: the focus here is to...

• Make the most of your stronger body with more intense workouts. Consider trying new workouts to stay engaged. Leverage your growing excitement and enthusiasm for fitness to push a little harder, stay a little longer, lift a little more.

2. NUTRITION: the focus here is to...

• Enjoy healthy eating and recognize the importance of eating well at regular intervals. Continue to build strategies to nourish yourself with clean, whole foods that fuel your body and give you the energy you need for long meetings and late nights at the office. 

3. STRESS MANAGEMENT: the focus here is to...

• Stay in balance. You should be sleeping better and feeling energized. Taking control of your wellness is empowering and you feel less stressed and more focused.

4. ROUTINE & STRUCTURE: the focus here is...

• Adaptability. The structure and routine established in your first 30 days was reliable and you were able to prioritize your workouts, but life is hectic and you need to be flexible. By now you should have a good understanding of your fitness expectations and nutritional requirements. Now you can feel confident to adjust when necessary to accommodate unexpected workplace obligations so you can adapt and pivot and get back on track right away.

You are in the home stretch. You can see that you are able to allot some of your energy and focus to things other than work. You are feeling stronger, sleeping better, achieving balance, and probably even experiencing increased productivity and job satisfaction.

Your last 30 days are about moving forward, enjoying the balance, and finishing strong. You can expect:

• A hand up when you are struggling
• A final surge to the finish line 
• Continued accountability check-ins and some guided discussion on setting new goals

These are the components of your journey for the final four weeks

1. FITNESS: the focus here is to...

• Keep your eye on the prize. Up the intensity of your fitness programming to finish the final lap. And develop resilience when you begin to tire or struggle. Continue to make space in your schedule for workouts.

2. NUTRITION: the focus here is to...

• Find the right nutrition strategy for you. This is where you can fine-tune your personal eating plan with techniques like flexible nutrition programming and IIFYM(If It Fits Your Macros) style coaching. It is time to plan for sustainable eating habits. 

3. STRESS MANAGEMENT: the focus here is to...

• Trust yourself and the process. You now have the tools to make better choices for your lifestyle moving forward. You now know better, so you can do better. Comprehensive wellness is yours to embrace.

4. ROUTINE & STRUCTURE: the focus here is...

• Continue to progress. This is where you learn to work within your established program to keep things interesting and challenging and to avoid plateauing. Consider a long-term strategy to integrate these routines into your hectic schedule.