The Executive Olympian 🏔️

The body is the ultimate performance machine—made and fueled in the kitchen, but only optimized through movement. To function at full capacity, it must be consistently in motion.

Once you’ve mastered nutrition, the next step is optimizing movement. High-performance leaders stay youthful, strong, and at their peak with a simple regimen. The biggest resistance? Time. The solution? Start early.

If your first meeting is at 8 AM, wake by 6 AM for a 30-minute intense workout, a breakfast of fresh fruit and nuts, and focused mental prep by 7:30 AM.

Regimen of the Executive Olympian

1. Walk to Win

Daily walks are a powerhouse for creativity and stress relief. Whether it’s a brisk morning walk, a post-lunch stroll, or a collaboration walk with a colleague before dinner, movement fuels innovation.

Some of the best ideas emerge in motion, so be ready to capture them. Use voice notes or a simple journal to record insights as they happen.

2. PPC Strength Pyramids

High-performing executives must build physical strength to take on greater business challenges. No gym required—just bodyweight, consistency, and a commitment to leveling up.

💡 Pro tip: Most public parks have pull-up bars, squat stations, and dip bars—take advantage! If traveling, lay out a couple of towels on your hotel room floor and get to work while watching the news or listening to meeting pre-work.

⚠️ Key rule: Prioritize proper form and listen to your body. Alternate exercises if needed.

No pain, no gain—but too much pain means no gain. Injury can take you out of the game for months (or years). Know the difference.

• Push Movements:

Push-ups (wide, narrow, alternate leg lifted)

Squats / Wall sits / Calf raises

Dips (using chair edge)

• Pull Movements:

Pull-ups (tree limb if no bar available)

Curls (resistance bands or dumbbells)

Hamstring work

• Core Movements:

Planks

Leg lifts / Crunches

Superman lifts (for lower back)

• The Pyramid System:

Use a repetition (rep) pyramid based on your max effort (100% is max reps):

80-100-80% → Start at 80% of your max reps, push to 100%, then finish at 80%. Use 70-80-100-80-70% when you have more time.

3. Move to Live

When you’re not walking or training, stay in motion. You might be able to afford to pay someone to move for you, but since your life depends on it, move for yourself.

• Stretch while bending to pick up clothes or organizing your office.

• Take movement/stretch breaks between long hours at your desk.

• Tackle home projects, gardening, and detailed cleaning (i.e. car, rooms, windows).

This regimen eliminates the biggest fitness barriers—time and accessibility. By investing in these simple, daily movements, Executive Olympians maintain peak mental and physical performance, leading to massive returns—not just in business, but in quality of life.

Consistency is key. Pyramids create growth. Movement fuels success.

Start today. Move more. Lead better. And knock out resistance!

© Nuri Dimler 2025