你是否经常考虑你的饮食、锻炼、情绪和心态对你的工作效率和表现的影响呢? 徐晓鹏（Rick Xu），全球公司中国区的前CEO，现转型为精力管理培训师，他与公司客户分享了非常科学的理念和经验。他向客户展示了如何管理生活和健康的方方面面，来有效地平衡身体健康和工作效率。

How often do you consider the impact of your diet, exercise, emotions and mindset on your working efficiency and performance?, a former China Managing Director/CEO for global companies turned energy management trainer, shares highly scientific concepts and practices with his corporate clients. He shows them how managing various aspects of their lifestyle and wellbeing is an effective way to link their health to their productivity at work.

尽管此类概念和经验在英美等世界各地非常风靡，但Rick的许多培训都向中国的传统思想和理念发起挑战。他说，提高精力是提高工作效率的最重要因素之一。那么如何分配你的精力才能有更佳表现呢？这种独特的培训主题为什么可以成功吸引这么多高管呢？

Although such concepts and practices are gaining popularity in other parts of the world, like in the U.S. and the U.K., many of Rick’s training defies conventional wisdom and traditional thinking within Chinese society. However, he says that boosting your energy is one of the most important factors for raising your efficiency at work. So, how does managing your energy improve your performance, and why is this unique training topic so effective with and engaging to many busy executives?  

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管理精力以提高工作效率

Managing your energy to improve your work efficiency

食物和饮食—“中国人对食物有许多的误解，”Rick说。“大部分人并没有意识到食物对工作效率有多大的影响。”Rick引用了葡萄糖曲线的科学例子来打破关于能量和食物的传言。“葡萄糖对灵敏度有着极大的影响，如果你摄入了过多的糖，导致血糖水平过高，你会变得困倦嗜睡。但如果你的血糖水平太低，你会很难集中注意力。”

Food and diet - “There are a lot of misconceptions in China when it comes to food,” Rick says. “Most people don’t realise how much the food you eat impacts your work efficiency.” Rick references the scientific example of the glucose curve to break myths surrounding energy and food. “Glucose, more than anything, has a massive impact on your level of alertness. If you eat too much sugar and your glucose level is too high, you become sleepy and lethargic. But if your glucose level is too low, you’ll have difficulty focusing.”

因此，Rick推荐能量慢释放食物，比如全麦、水果、坚果和酸奶，以更好地替代苏打水、糖果、深加工食物和精制碳水化合物。在Rick的影响下，他的一些客户甚至在员工食堂用这些健康食物来替代高糖食物，以提高员工的精力和表现。

So Rick recommends slow energy releasing foods such as whole grains, fruit, nuts and yoghurt as a preferable alternative to sodas, candy and highly processed and refined carbohydrates. As a result of his training, some of his clients have even replaced high sugar foods with these healthier options in their canteens to raise the energy and performance of their employees. 

锻炼—尽管都知道锻炼健身对工作表现有巨大的影响，但是忙绿的经理和高管们极少会在行程中安排锻炼的时间。大多数人会认为健身就要每周跑上几英里或者在健身房里待数小时。然而，Rick说，“提到锻炼，其实强度比时间更重要。精力管理就可以简单地达成实用高效的结果。从本质上讲就是，如何用最少的时间获得最大的锻炼效果。”

Exercise – While exercise and fitness have a huge influence on performance, busy managers and executives rarely have the time to fit a workout into their demanding schedules. Most people assume that to get fit, they need to run for miles or spend hours in the gym each week. However, Rick says, “When it comes to exercise, intensity is more important than time. Energy management is all about providing practical, efficient results that can be easily implemented. Essentially, how you can spend minimum time exercising for maximum results.”

举例来说，他提到了高强度间歇训练，也就是HIIT，这是一种非常流行的科学锻炼方法，每周3-4次，每次七分钟的高强度的剧烈锻炼。“这跟跑40分钟的效果是一样的，”Rick自信地说道。“这也减少了麻烦。在办公室你就可以这么锻炼，也可以达到同样的健身效果。”

For instance, he mentions that high intensity interval training, or HIIT, is an increasingly popular and scientific method of exercise that involves seven minutes of high impact, strenuous exercise a day, 3-4 times a week. “This is just as efficient as going for a 40-minute run,” states Rick confidently. “It’s also less hassle. You can do these exercises in your office and achieve the same fitness results.”

Rick还指出，科学研究表明，如果你静坐超过30分钟，你的大脑就会降速运行。所以，重要的是你需要每天起床走一走，让血液流动起来，在办公环境中保持精力充沛。即使是每半个小时或者一个小时做一个简单的伸展，也能提高你的注意力和灵敏度。Rick向所有的学员推广了这种形式的锻炼，这也是提高身体素质和团队表现的最佳方法。

Rick also points out that scientific studies show that your brain slows down if you sit still for over 30 minutes. So, it’s important to get up and move around throughout the day to get your blood flowing and maintain your energy in an office environment. Even simple stretches every half an hour or hour will improve your focus and alertness. Rick promotes this form of exercise to all of his trainees as the most efficient way to increase fitness and improve performance within a team.

情绪和心态—“大多数人并没有意识到消极情绪对你的健康和工作效率有多大的伤害，”Rick说。“但其实这是在工作环境中影响注意力和情绪的头号障碍。因此，精力管理也会教你注重自我感受以及增强正能量的重要性。

Emotions and Mindset - “Most people don’t realise how much negativity hurts both your health and work efficiency,” says Rick. “But it’s the number one barrier to focus and efficiency in the workplace. So energy management also teaches the importance of being aware of your feelings and building positive energy.”

例如，在他的精力管理培训中，Rick鼓励他的学员们在睡觉前写下一天中所有的美好事物。他说三个月后，这将改变他们看待世界的方式，帮他们认识到生活是多么的生动美好。“这么做可以改变大脑结构，引导积极的思考，”Rick说。一位学员甚至告诉他，在接受培训八个月后，他仍在坚持这个习惯。这是因为这种日常的举动，让他感觉到“打心底里的温暖”，他受到深深的触动。

For example, in his energy management workshop, Rick encourages his workshop participants to try writing down everything that was good about their day just before they go to sleep. After three months, he claims this will change how they see the world and help them realize how beautiful and wonderful their life truly is. “Doing this changes the structure of the brain to embrace positive thinking,” says Rick. One participant even told him that eight months after receiving his training, he was still practicing the habit. The reason was the “warmth he felt in his heart” from being touched so profoundly by this daily practice.

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 重视科学

Hard to ignore the science

Rick培训的核心价值在于其精心研究的内容。精力管理不仅提供了切实有效的方法来解决在工作中的问题，而营养均衡、锻炼、以及情绪健康也都会影响你的日常工作和现实生活。

The core value of Rick’s workshop is in its meticulously researched content. Energy management is not only highly practical for providing efficient and tangible ways of tackling problems at work, balanced nutrition, exercise, and emotional wellbeing all impact your day-to-day challenges and realities as well.

Rick的培训都源自于背后的科学。他所分享的每一个概念和事实都基于医学、生理学、运动科学、营养学、心理学、神经科学、认知科学和行为科学。因此对于他的学员们来说，他们不仅学到了许多闻所未闻的实用方法，Rick还向他们介绍了许多跟他们长期以来的理念背道而驰的概念。

Rick’s workshop also draws its value from the science behind it. Every concept and fact he shares are based on medical science, physiology, sports science, nutrition, psychology, neuroscience, cognitive science and behavioural science. So for his participants, they not only learn many practical things they’ve never heard before, Rick also introduces many ideas to them that go against their long-held sensibilities. 

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 大多数人都难以改变生活习惯

Still, hard to change lifestyle and habits for most 

Rick注意到现如今有许多忙绿的经理和高管对于精力管理以及其他非传统的职业发展培训越发感兴趣。他们发觉自己当下陷入了一种困境，并在寻求一个转折点，以达到职业生涯的突破。

Rick notices how many busy managers and executives today are becoming more interested in energy management and other non-traditional, career development training. They find themselves stuck in their current situation and are looking for a turning point to break through to the next level of their career.

然而，改变一个人的思维还是相当有挑战性的。尽管年轻人对科学知识的接受度更高，但是只有一小部分人愿意改变他们的习惯。大多数人只有在遇到生活危机，为避免失败而必须做出改变时，才会真正地改变他们的思想和行动。

However, changing a person’s mindset is still quite challenging. Although younger people are more open-minded to science and knowledge, only a small percentage are open to changing their habits. Most people only truly change their mindset and behaviour when they reach a crisis point in their life and have to make a change, or fail.

所以，虽然你可能不会太重视你的食物和活动，但科学表明这些对你的工作效率有着非常大的影响。管理你的身体和生活方式不仅会影响你的注意力和效率，也可以大大提高你的健康、正能量以及整体的幸福感。这对于领导、团队和公司的影响都是非常深远的。这也是Rick积极致力于向中国职场人推广其独特理念的原因。

So while you may not put so much thought into what you eat and how you move around, science shows how these have a big impact on your productivity at work. Taking control of your health and lifestyle not only directly affects your focus and efficiency, it also enhances your wellbeing, positive emotional energy and overall happiness. The impact of this on a leader, team, and company is profound. This is what Rick is incredibly passionate and dedicated to showing professionals in China through his unique expertise.