EXECUTIVE STAMINA How to Optimize Time, Energy, and Productivity to Achieve Peak Performance Marty Seldman and Joshua Seldman John Wiley & Sons, Inc. PraiseforExecutiveStamina ‘‘Sageadviceandpracticalactionsforoptimizingtheeffectivenessofyour professionaland personallifeforthelonghaul.’’ —SteveMilovich,SeniorVicePresident,CorporateHumanResources,Organization andLeadershipDevelopment,TheWaltDisneyCompany ‘‘Imaginesittingdownwithoneofthebestexecutivecoachesafter theworldhasdrained thelifeoutofyou.Throughthisbook,Seldmanwillbringyoubackandreadytofacethe worldanew.It’san amazingmixtureof insightful,thought-provoking ideasand practical, down-to-earthactions you can apply immediately. It’s also one of thosespecial books in whichyou’llcomeacrossachapterthatseemsespeciallywrittenforyou!’’ —Kevin D. Wilde, VP, Organization Effectiveness and Chief Learning Officer, GeneralMills,Inc. ‘‘Executivestaminaiscriticalforsuccessinanycorporateenvironment.Asexecutivesweare constantly faced with challenges in managing our time, energy and productivity. In this bookyouwilllearnhowtoalignyourworkandlifegoals,maximizeyourcareercontribu- tionsandbuildmorepositivepersonalrelationships.Thisbooksharesessentialinsightsabout howtoachievepeakperformanceandliveamorefulfillinglife.’’ —TamarElkeles,PhD,VicePresident,QualcommandAuthor,‘‘TheChiefLearning Officer’’ ‘‘Executive Stamina: Because life is not a sprint but a marathon. The Seldmans’share a wealthofconsultingandcoachingexperiencethatexecutivesandentrepreneursofallages canputtouserightawaytoenrichtheirlives.’’ —FrankeJames,Author,TheOfficePolitics.comGuidetoWinningtheGameEveryonePlays ‘‘Inwork,asinlife,peopleeitherchargeordischargetheirpersonalbatteryandvitalityeach day.ExecutiveStaminaraisesthebaronourunderstandingofhowtoday’sleadersandprofes- sionalscanstrengthenandsustaintheirenergyandeffectiveness.Theperspectivesandrec- ommendations are practical, systematic and draw upon his unique integration of many differentdisciplinesandapproaches.IhighlyrecommendExecutiveStaminaforanyoneseek- ingprofessionalandpersonalsuccessandwellness.’’ —EdBetofEd.D.,SeniorFellowandAcademicDirector,TheExecutiveProgramin WorkplaceLearningLeadership,UniversityofPennsylvania ‘‘Justashedoesasanexecutivecoach,Seldmanprovidesinsight,processandtoolsforeach ofustomaximizeourpotentialinourpersonalandprofessionallives.ExecutiveStaminatakes aholisticapproachforeachofustoconstructaroadmaptosuccess’’ —MikeTheilmann,ExecutiveVicePresident,ChiefHumanResources&Adminis- trationOfficer,JCPenney ‘‘Likemanyseniorexecutives,therearedayswhenIfeelIneedtobeanOlympicathletejust tokeepupwiththepaceofbusinesslife.Thephysicaldemandsoftravel, longhoursand packedschedulesarematchedbytheneedforfasteranalysis,decision-makingandfollow- through.‘ExecutiveStamina’istheidealprescriptionforthosewhorecognizetherehasto beabetterwaytomanagethechallengesoftheroleswerelish.Thisbookwillconnectwith anyone seeking to improve both their personal performance as well as their work/life balance.’’ —PeterGibbons,SeniorVicePresident,GlobalManufacturingOperations,Starbucks CoffeeCompany ‘‘ExecutiveStaminaaddressesissuesofstress,healthandcareeradvancementinanextremely knowledgeable,holisticandcompassionateway.Itprovidesgroundbreakingbutstraightfor- wardtoolstomaintainyourfocusonyour performance,your relationshipsandyourwell- being.’’ —JovitaThomas-Williams,President,JTWAffiliates ‘‘Thisbookisthe‘holygrail’forcorporatesuccess.Seldmanisoneofthefewwhounder- standhowlongthecorporateraceactuallyisandhowabsolutelycrucialexecutivestaminais toWINNINGit’’. —MichaelFeiner,ProfessorandSanfordC.BernsteinEthicsFellowatColumbiaUni- versityGraduateSchoolofBusiness ‘‘Youcan’treadExecutiveStaminawithoutgettingenergizedtomakechanges for abetter ‘you.’MartycombineshisextensiveexecutivecoachingexpertisewiththeJoshua’svitalin- formationonnutritionandfitnessandmakesitinterestingandpractical.ExecutiveStaminais atoolkitforworkandlife!’’ —Mary Eckenrod, Vice President, World Wide Talent and Organization Develop- ment,Lenovo EXECUTIVE STAMINA How to Optimize Time, Energy, and Productivity to Achieve Peak Performance Marty Seldman and Joshua Seldman John Wiley & Sons, Inc. Copyright#2008byMartySeldmanandJoshuaSeldman.Allrightsreserved. PublishedbyJohnWiley&Sons,Inc.,Hoboken,NewJersey PublishedsimultaneouslyinCanada Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted inanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning, orotherwise,exceptaspermittedunderSection107or108ofthe1976UnitedStates CopyrightAct,withouteitherthepriorwrittenpermissionofthePublisher,or authorizationthroughpaymentoftheappropriateper-copyfeetotheCopyright ClearanceCenter,Inc.,222RosewoodDrive,Danvers,MA01923,(978)750-8400, fax(978)646-8600,oronthewebatwww.copyright.com.RequeststothePublisherfor permissionshouldbeaddressedtothePermissionsDepartment,JohnWiley&Sons,Inc., 111RiverStreet,Hoboken,NJ07030,(201)748-6011,fax(201)748-6008,oronlineat http://www.wiley.com/go/permissions. LimitofLiability/DisclaimerofWarranty:Whilethepublisherandauthorhaveusedtheir besteffortsinpreparingthisbook,theymakenorepresentationsorwarrantieswithrespect totheaccuracyorcompletenessofthecontentsofthisbookandspecificallydisclaimany impliedwarrantiesofmerchantabilityorfitnessforaparticularpurpose.Nowarrantymay becreatedorextendedbysalesrepresentativesorwrittensalesmaterials.Theadviceand strategiescontainedhereinmaynotbesuitableforyoursituation.Youshouldconsultwitha professionalwhereappropriate.Neitherthepublishernorauthorshallbeliableforanyloss ofprofitoranyothercommercialdamages,includingbutnotlimitedtospecial,incidental, consequential,orotherdamages. Forgeneralinformationonourotherproductsandservicesorfortechnicalsupport, pleasecontactourCustomerCareDepartmentwithintheUnitedStatesat(800)762-2974, outsidetheUnitedStatesat(317)572-3993orfax(317)572-4002. Wileyalsopublishesitsbooksinavarietyofelectronicformats.Somecontentthatappears inprintmaynotbeavailableinelectronicbooks.FormoreinformationaboutWiley products,visitourwebsiteatwww.wiley.com. LibraryofCongressCataloging-in-PublicationData: Seldman,Marty. Executivestamina:howtooptimizetime,energy,andproductivitytoachieve peakperformance/MartySeldmanandJoshuaSeldman. p. cm. Includesbibliographicalreferencesandindex. ISBN978-0-470-22290-4(cloth) 1. Executiveability. 2. Management. 3. Careerdevelopment. I. Seldman, Joshua,1977- II. Title. HD38.2.S4572008 658.40093–dc22 2007051407 PrintedintheUnitedStatesofAmerica 10 9 8 7 6 5 4 3 2 1 To Jyoti and Eliyahu Shaiyah, Our future and In Loving Remembrance of Ronnie Miller Hasday Contents About the Authors ix Acknowledgments xi Introduction 1 PART I WORK/LIFE ALIGNMENT 1 WhatIsMostImportanttoYou? 21 2 IsYourScheduleAlignedwithYourPriorities? 35 3 TheMinimumsandShifts/DriftsSystems 45 4 FindingYourCareerSweetSpot 61 PART II BUILDING YOUR STAMINA 5 TheImpactofStress 75 6 IncreasingYourFitness 93 7 YourLifelongFitnessPlan 113 8 Nutrition 137 vii
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