Executive Health x MARTIAL ARTS: What’s the Relationship?

Executive Health
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Discover what the greatest MMA fighters learned 30 years ago and how this knowledge can transform your life today.

For many years, I’ve been at the center of epic battles – not as a fighter, but as a physical trainer for professional MMA athletes. During this journey, I trained dozens of champions who climbed into the octagon at the biggest events in the world, including the UFC. My job wasn’t to help them get muscular bodies or a “summer shape”, but to develop something much more valuable: total preparation to win.

MMA, formerly known as Vale Tudo, was created in Brazil with a fundamental question: which martial art is the most efficient? In those early days, it was believed that technique would always win out over strength. But as the sport evolved, we came up against opponents from countries where physical preparation was already advanced. We then discovered that technique alone was not enough. A prepared body was essential for victory.

This same discovery led me to develop the concept of Executive Health. After all, in the corporate world, the challenges are just as brutal: competition is constant, decisions have an immediate impact and the tension is daily. I realized that, just as fighters need to prepare for war, executives are also going into their battles without armor, and many are already losing the war.

But here’s the main point: preparing doesn’t mean adopting a heavy or exhausting routine. On the contrary, with the right methods, you can transform your health, energy and performance with just 20 minutes a day.

Are you ready to discover how a fighter’s preparation can be the secret to his success?

Part 1: Straight to the Point 🎯 – Basic Strategies and Practical Actions

Part 1, “Straight to the Point”, offers practical instructions and suggestions for immediate action.

1. Invest in the Movement: Your Power Base

In MMA, every movement has a purpose – whether to attack, defend or reposition yourself. The same applies to your life. Movement isn’t just physical; it’s an expression of energy and flow. A body that moves well is a body that functions well.

Executives who neglect movement become rigid, both physically and mentally. Have you ever noticed how mental fatigue can often be a reflection of an inactive body? Daily movement is like greasing the gears of a machine: it keeps everything flowing. Without it, even the best ideas lose momentum.

In my work with fighters, I’ve seen many underestimate the power of movement. But they all learned that it was the foundation of their strength, endurance and clarity. Movement is the basis for everything else to work.

2. Develop Your Mental Fortitude

If there’s one thing I’ve learned from training elite athletes, it’s that the toughest fights happen outside the octagon – inside the mind. Mental fortitude is what separates the champions from those who just compete. It’s the ability to stand firm, withstand pressure and make quick decisions, even when everything seems to be falling apart.

Executives face similar challenges. The mental burden of leading, deciding and innovating can be overwhelming. Without a prepared mind, even the best strategies fall apart. At MMA, we work with visualizations, focus on clear objectives and stress management techniques. These tools can be adapted perfectly to the corporate world, helping you to face crises with clarity and confidence.

Ask yourself: is your mind prepared to withstand the pressure? Or are you on the verge of a silent collapse?

3. Strategic Nutrition: Feed Your Success

The greatest champions understand that what they consume is not just food, but fuel. It’s not about diets or calories; it’s about strategy. In MMA, we find that each meal can influence the performance in a training session or a fight. It’s no different in the life of an executive.

Strategic nutrition is not about food fads, but about ensuring that every choice strengthens your body and mind. Executives who neglect this are sabotaging their energy and mental clarity. Over the years, I’ve seen athletes transform their performance with simple but powerful adjustments to their diet.

Remember: what you consume defines your ability to win or fail.

4. Active Recovery: Your Secret Weapon

If there’s one element that many underestimate, it’s the power of recovery. When I started working with fighters, I realized that many resisted breaks. They wanted to train, train and train. But what they didn’t understand was that the body needs time to rebuild itself stronger.

In the corporate world, recovery is just as crucial. Without it, tiredness builds up, clarity disappears and performance plummets. Active recovery is not about “doing less”, but about “doing better”. Fighters know this. They recover strategically to ensure that they are always at their peak.

Executives need this approach too. Are you recovering strategically or just surviving the chaos?

5. The 20 Minute Method: Maximum Efficiency

Over the years, I’ve seen many athletes question whether it was worth investing so much effort. The answer is always the same: yes, but as long as the method is efficient. Today, the best training in the world is based on maximum efficiency. A professional fight lasts 15 minutes. 20 minutes is more than enough to keep you preparedaintain his physical condition at a high level.

In the executive world, this philosophy is transformative. It’s not about adding more things to your to-do list, but about integrating a routine that works and is feasible within your day. The results? More energy, more clarity and a resilience that will surprise even you.

Are you ready to start?

Part 2: Explaining the Concept Cientificamente👨🏻‍🔬 – Deepening your knowledge

Part 2, “Explaining the Concept Scientifically”, provides a scientifically-based in-depth look at the “whys” and explains in more detail the suggestions made in Part 1

Movement: The Basis of Vitality

The science is clear: daily movement is one of the greatest predictors of longevity and functional health. Research shows that lack of movement not only reduces quality of life, but also directly affects productivity and mental clarity. Movement is energy in action.

A study published in the Journal of Physiology showed that long periods of inactivity, common in the corporate environment, reduce muscle sensitivity to insulin, compromising metabolism and increasing fatigue. For the fighters I’ve trained, integrating movement into every moment of their routine has been essential to optimize their physical and mental response. In the executive world, this can mean small strategic changes, such as using stairs or holding meetings standing up.

Movement is the foundation that supports your ability to face daily challenges. Without it, both your body and your mind begin to stagnate.

Mental Fortitude: The Brain as Your Greatest Weapon

In MMA, we learn that a fighter’s greatest adversary is not the opponent, but his own mind. This lesson, validated by decades of experience and research, is equally applicable to the corporate world. Mental fortitude is the key to maintaining focus and clarity, even in the most challenging situations.

Neuroscience explains that under stress, the body releases cortisol, the hormone that activates fight-or-flight responses. While this is useful in extreme situations, its constant presence compromises cognitive function and increases the risk of burnout. Techniques such as meditation and mindfulness are widely studied and have been shown to reduce the activity of the amygdala, the area of the brain responsible for fear and reactivity, while strengthening connections in the prefrontal cortex, responsible for rational decision-making.

Executives who train their minds to deal with pressure achieve superior performance and a resilience that puts them ahead of their competitors.

Strategic Nutrition: Feed Your Brain and Body

In MMA, nutrition isn’t a luxury, it’s a strategy. Science supports this mentality. Studies indicate that diet directly influences brain function and physical performance. Fighters who neglect their nutrition pay the price with fatigue, lack of focus and injuries. The same happens in the corporate environment.

An article from Harvard Medical School highlights the importance of foods rich in antioxidants, healthy fats and proteins to keep the brain sharp and reduce inflammation. These nutrients also improve the production of neurotransmitters such as dopamine and serotonin, which affect mood, energy and motivation.

Strategic nutrition is not about restriction, but about giving the body and mind what they need to function at their best. Is what you consume fueling your victory or your fatigue?

Active Recovery: The Power of Rest

In MMA, I’ve learned that the best fighters are not those who train non-stop, but those who know when to rest. Active recovery is not a luxury; it is a biological necessity. Science explains that adequate rest allows the body to repair damaged tissue, strengthen the immune system and restore energy levels.

In the corporate world, sleep is the greatest ally for high performance. A study published in Nature revealed that sleeping less than 6 hours a night reduces cognitive efficiency by 30% and increases cortisol levels, impairing mental performance. Including short breaks during the day – such as a brisk walk or breathing exercises – has been shown to improve attention and productivity by up to 40%.

Active recovery is not a pause on the road to success, but an essential step towards it.

The 20 Minute Method: Science of Efficiency

The idea that you need a long time to improve your health is a myth. Recent research confirms that short, high-intensity sessions, such as those carried out by the fighters I’ve trained, have significant effects on physical fitness, cardiovascular health and mental clarity.

A study by the American College of Sports Medicine found that 20-minute workouts performed three times a week can reduce perceived stress levels by up to 30% and increase mental energy. In the corporate world, this approach is transformative. It makes it possible to integrate health and high performance in a practical way, without compromising already busy schedules.

With just 20 minutes a day, you can create a lasting impact on your energy, focus and stamina. Are you making the most of the time you have?

Conclusion

The preparation of a fighter is an art that goes far beyond physical strength. It involves strategic movement, mental fortitude, intelligent nutrition, active recovery and maximum efficiency. These same principles can transform the life of any executive, creating a perfect balance between high performance and health.

The Executive Health concept was born from this philosophy. It combines the lessons of the octagon with the demands of the corporate world, creating a unique and efficient approach for those who seek more than success – they seek longevity, clarity and impact.

Practical Actions for Next Week

Try the 20-minute method and observe how it transforms your daily energy.

Reflect on how movement is present in your day. Is it flowing or stuck?

Identify moments when your mental fortitude has been challenged. How did you react?

Review your diet. Are you feeding your body or just starving it?

Prioritize your recovery. Schedule at least 7 hours of quality sleep.

Get in touch

https://klsellers.my.canva.site/keltontartarotti

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