How sports nutrition affects performance during physical activity. The importance of proper nutrition to ensure adequate energy and recovery after exercise. What and when to eat before and after exercise for maximum effect.

Effective Daily Protocol is a workshop designed specifically for managers who want to optimize their performance and well-being through structured movement. By understanding the power of physical activity to enhance cognitive function, emotional resilience, and overall productivity, managers will learn how to incorporate movement into their busy workdays for maximum impact. Participants will leave the session with practical tools and techniques to implement into their daily routines, from energizing morning stretches to quick movement breaks during the day and relaxation techniques for a restorative evening.

What should ideal pre-workout snacks contain (e.g. a combination of carbs and protein). Which foods and drinks are best for recovery post-exercise. Preparing a quick and nutritious snack on-site (e.g. smoothies or protein bars) and their impact on performance and recovery.

Annotation: This session will focus on simple exercises that stimulate the brain and improve focus. Through easy motor tasks and brain-body connections, participants will learn how to quickly reactivate their minds and boost creativity. These exercises can be done at any time during the day, especially when participants feel mentally fatigued.

How to integrate movement into daily life to improve productivity and health. The role of regular movement in preventing injuries and improving long-term performance. How to build sustainable movement habits in a work environment.

Exercises focused on activating the body during the workday (e.g. short stretching exercises during breaks, movement activations while standing and walking). Techniques to maintain motivation for regular exercise (tracking progress, setting small goals). Mini-workout for total body activation (e.g. simple core strengthening exercises, joint mobilization).

Annotation: This session emphasizes utilizing the available office space for quick activation exercises. Whether it’s taking the stairs, walking in the hallway, or incorporating desk movements, participants will learn how to stay active throughout the day without needing special equipment.

Annotation: Building on the techniques introduced in the first session, this follow-up workshop is designed to help managers evaluate their progress with incorporating movement into their daily routines. Through personalized assessments and feedback, participants will refine their approach to movement, ensuring that each technique is tailored to their specific needs and challenges. The session will focus on optimizing the impact of daily physical activity, adjusting practices for enhanced results, and identifying opportunities for continuous improvement. Participants will leave with an individualized action plan to integrate movement seamlessly into their schedules for long-term success.

Annotation: This final session will focus on quick recovery exercises that participants can do during small moments of downtime. These exercises are designed to help participants recharge and maintain high energy levels throughout the day.