9 minute read
PEAK PERFORMANCE
GEMMA GREENWOOD WORDS
PEAK
Dubai-based body transformation specialist Kirk Miller outlines his ‘Built to Last’ training approach that has helped hundreds of business leaders improve their fitness, mental health, nutrition and personal development PERFORMANCE
Top UK transformation specialist, Kirk Miller, has travelled all over the world to work with high-pro le personalities such as the Gypsy Chef David Myers, actor and producer Mahesh Babu, and ABC News’ James Longman.
Over the past 22 years, the health and tness guru has helped the world’s corporate giants, business leaders and athletes, using a custom ‘Built to Last’ approach to training that improves tness, mental health, nutrition and personal development.
Having recently relocated to Dubai, Business Traveller Middle East put him through his paces to nd out how high yers can up their game.
What type of clients do you work with?
High performers, business leaders and celebrities. ey are generally people at the top of their game who want to build the ultimate life for their family, friends and teams. ey come to me to make sure their own personal standards with their mindset, body, health, con dence and energy are to the same standard as their career.
ABOVE: Kirk practices what he preaches LEFT: Kirk teaches business leaders a ‘Built to Last’ strategy for life
Why do clients choose to work with you?
ey work with me because I deliver what they haven’t been able to achieve up to that point – lasting change. Just like business, anyone can have a great week or great month, but it’s pointless if you can’t sustain growth or success.
Improving mind, body and health is no di erent. Unfortunately, we can’t delegate sleep, eating better, moving our body or training more e ectively. e di erence with me and my team is that we make sure the system that houses what our clients need to do, complements rather than complicates their personal, professional and social lifestyle.
Tell us about the ‘Built to Last’ approach – how do you teach lifestyle habits to last a lifetime?
I believe life is all about who you become and how much you can contribute along the way.
If we are not con dent with how we feel internally and/or con dent with how we look externally, we are leaving potential happiness on the table, and we will never maximise our impact in life. With ‘Built to Last’, we tick both boxes.
TOP 10 TIPS FOR BUSINESS TRAVELLERS
1. Do one thing that serves mind/body first thing in the morning, that sets you up to win for the day and is the catalyst for you feeling at your best. 2. Have a look at any hotel gyms before you travel so you can adapt workouts if needed. 3. Don’t end your workday without knowing when/where/ what to exercise the next day. 4. Don’t end your workday without knowing when/where you will get your steps in the next day. 5. Don’t end your workday without knowing when/where/ what you will eat (and who with) the next day. 6. Save more calories (at least 50 per cent daily allowance) for your evening meal when you are likely to be eating/drinking more at a restaurant. 7. Forward plan and pick from any menus ahead of schedule when eating out (don’t waste calories on sauces, dips or lots of oil). 8. Speak to hotels in advance to see if they can help you with any dietary requirements (ask and they will accommodate). 9. Have fun socially but never at the expense of how you want to feel emotionally or look physically the next day or two after (discipline). 10. Great question if ever stuck with decisions:
‘What would my best future self do/choose/ say in this situation?’
A QUICK ‘BUILT TO LAST’ GUIDE FOR BUSINESS LEADERS
FITNESS – daily and weekly
1. Schedule exercise as early as possible or take gym kit with you to remove friction to do it after work (think shorter sessions beats doing nothing and notice how good you feel!) 2. For your last work task or before bed, schedule for the next day: ■ When/where/what you will eat (and who with) ■ When/where you will walk ■ When/where/what to exercise
What gets scheduled gets done 3. Set a weekly step target that’s more than your previous week (even if only 1,000 more). If you can’t do long walks, schedule shorter ones throughout the day. It will not only improve your fitness, but help with creativity, mood and focus when you return to a business activity.
MENTAL HEALTH – daily and weekly
1. Pick one thing that helps control your state first thing every morning, that helps your decisions and is the catalyst for you feeling at your best. It must serve your mind, body or both first thing so you are focusing on you and not someone else’s agenda. 2. Stay out of emails, WhatsApp, o socials, away from the news, first thing (they are other people’s agendas and can wait, even if 5 to 10 mins). 3. Anticipate days/times you feel stressed, anxious, bored, lonely or crave junk food most. Schedule a habit or activity you love doing at that time. This will help you counteract that negative feeling, and if you usually reach for food or booze, it will help you make smarter choices. 4. If struggling with visual fatigue and overuse of screens: Release tension and set intention between every major activity: ■ Close eyes for one to three minutes ■ Nasal breathing – four seconds in, four seconds out ■ Before opening your eyes, set an intention and feeling you want to bring to your next activity ■ Sleep more
NUTRITION – weekly
1. Eat for energy. Look at the impact your food has and everything you eat as a vote for the energy you wish to live with. 2. Think of your food as currency. Pick a total weekly calorie budget in relation to your goals. For example, if you want to lose weight, make sure it’s a little less than your current weekly calorie consumption. (If you don’t know, log calories via MyFitnessPal with 100 per cent honesty for one week). 3. Then decide when/where do you want to
invest/eat more (which days)? 4. What days do you need to save more? 5. Which foods do you need to eat more of, to improve your energy? 6. Which foods do you need to remove or eat less of to protect your energy? 7. Think alcohol or added sugar/deserts (not both) if eating out. So don’t waste calories on sauces or dips.
PERSONAL DEVELOPMENT - daily
1. Have a solid AM routine – practice gratitude and do one thing that serves mind/body first thing. 2. Speak out loud and/or write your why and mission statements every morning. 3. Use questions: Who do I want to be today? How can I make a di erence and operate at my best? Why is this important to me? 4. Write the words, today, I am (finish at least one sentence with the person who you are trying to become). 5. Have a solid PM routine - reflect on wins, opportunities to improve, and things you can be grateful for. 6. Protect your environment: surround yourself with people who have the traits and habits that complement the health and energy you love, want and respect.
e ‘Built to Last’ focus is on a constant state of improvement and week-on-week development, o ering a detailed plan, world-class education, and full support throughout and accountability, which is second to none. e private Facebook community they are part of continually raises standards and pushes limits too. is helps clients to get in the best physical and mental shape of their lives, but more importantly with the tools, awareness and knowledge to stay there year-round, every year.
For lifestyle habits to last lifetime, a deeper level of awareness and education is what’s needed and what we provide. A cookie cutter eight- or 12-week training and diet plan does not teach you this.
What are the common issues clients need help with?
Stress management from poor work/life balance and an all or nothing mentality. ese are without question the biggest culprits when it comes to problems with people in high powered positions. is leads to erratic eating/drinking patterns (especially at weekends or a er work) as a stress coping mechanism. is can lead to weight gain, burnout, lack of energy for family and relationships, and con dence when leading or negotiating in business.
Clients tend to be very good at project managing business tasks, but neglect project managing themselves. is is what we help address.
How has the pandemic impacted client issues and priorities?
I believe the pandemic made clients evaluate their values, purpose and 100 per cent, their health. ey now realise there is no wealth, without their physical and mental health.
When charging through life it’s very easy to keep doing things that are meeting our needs short term, but not necessarily long term. Stopping to pause, made many of them pivot and create better systems for their business’, but now for their health also.
What have been the positive outcomes of your programmes for business leaders?
Gratefully so, I could write pages on this answer alone. It goes without saying they all take their mindset, body, con dence and energy to levels they had only previously dreamed of, a er years of trying by themselves or with other coaches. ey become sharper in business and make more money by being more productive and focused with their decision making.
More signi cantly, those with families become better role models for their children and as they are happier within themselves, they become a better in uence in their personal and professional relationships.
What traits do top executives have that they can channel to achieve transformation?
All top executives, CEOs and genuine leaders I have coached are hard-working, obsessive, organised and highly focused. ese are all fundamental attributes anyone producing a world-class transformation needs. All these individuals need is a reminder and a training/food/movement management system (just like their business) they can channel these traits into, that guarantees progress.
What are you bringing to the Dubai community that’s new?
A unique personality, ruthless consistency staying in shape that has spanned more than 22 years, and a conveyor belt of success stories that ts the Dubai demographic. e people of Dubai and business leaders here in particular, want to be successful, provide wealth for their family and want to look great without compromising their social life.
I believe I am as good as anyone on the planet with helping people achieve this. I understand what the community values and can provide the deeper level of awareness they need to take their happiness to another level with what they value most.
Dubai loves being and having the best. It’s my obsession to help anyone I meet to become their best. Visit kirkmiller.co.uk
ABOVE: Kirk helps clients get in the best shape possible LEFT: Kirk has relocated to Dubai to help professionals reach peak performance
