As Redknee’s founder and first employee, Lucas Skoczkowski has been directing the execution of Redknee’s business activities and corporate operations since 1999. In 2014, Lucas was featured in the Global Telecoms Business list of top 100 most influential executives in the telecoms business.
Lucas approached me with dual health and fitness objectives:
- for his executive leadership team (ELT),
- and for himself as CEO.
Both Lucas and his executive team shared several characteristics in common:
- Strong motivation to proactively get results
- Stressful job roles involving constant international travel
- An ethos of continuous improvement in a highly competitive industry
In his own words, Lucas describes his experiences and insights into becoming healthier and fitter:
Leadership Team Goals:
Lucas made the following observations about the business and his team (you can read about the results of his Executive Leadership Team coaching in this corporate case study).
- Get to his ideal body composition (2010 levels)
- Improve his intensity effort levels (as measured by V02 Max)
- Improve his robustness against illness
In the past, what kinds of diets or exercises programs DIDN’T work for you and why not?
- Previously I never really engaged in gym classes or diets.
What results did you achieve?
- Cleveland Clinic indpendently measured my health and fitness markers prior to and after being coached. Here are my results:
|Weight||94 kg||86 kg||-8 kg||8.5%|
|Waist||103.9 cm||95.3 cm||-8.6 cm||8.3%|
|BMI||31.4 kg/m^^2||29.1 kg/m^^2||2.3 kg/m^^2||7.3%|
|69 bpm||63 bpm||-6 bpm||8.7%|
|157 bpm||174 bpm||+ 17 bpm||10.8%|
|+ 8.7 |
|59 kg||62 kg||+3 kg||5.1%|
|42 kg||60 kg||+18 kg||42.9%|
|90 kg||96 kg||+6 kg||6.7%|
What specific changes did you make to your eating or exercise did you make while being coached?
- I became more aware of good and bad choices in my eating and how to select alternatives foods.
- I lowered my daily calorie intake.
- I added high intensity internal training to my toolkit.
What health habits were easiest and hardest for you to change?
- Stress eating (especially carbs) was the hardest thing for me to change.
- Maintaining my workouts and keeping track of calories was easiest.
How do you measure yourself to see if you are staying on track?
- I measure my weight and body fat, strength (weight lifting), running stamina (distance).
How do you get yourself back on track if you miss miss your nutrition goals, workout, coaching session, etc?
- I just keep going no matter what.
You travel for business. How do you maintain your health and fitness when you are on the road?
- It’s hard. I take healthy snacks when I travel, avoid airport and plane food, and adjust my meals based on the healthiest options available to me.
- Fitness-wise I focus on maintenance and I am more conscious of my sleep needs.
In what ways does social support play a role in changing your eating or exercise habits?
- My coach was helpful and my team kept me accountable. At home it was mixed because everyone has their own personal food preferences. My broader social network was not helpful.
You are a busy member of an executive team. How do you find the time to be healthy?
- I prioritized the time.
If you could go back and do anything different about improving your nutrition or fitness, what would it be?
- I would be stricter on monitoring my food intake.
What was the hardest thing for you to change?
- Stress eating.
What do you enjoy the most about your healthy lifestyle? What inspires you to keep it day after day?
- I feel better about myself!
Compare how you feel now compared to when you first started out?
- Definitely better :)
What has surprised you most about the health changes you’ve made?
- I was surprised how small health changes positively compound over time.
What success factors, tips, or hacks can you share that help make your health habits and motivation consistent?
- Weekly online coaching kept me prepared and on track.
- Reducing my sugar was a big improvement to my nutrition.
- Interval training saved me time when working out.
Is there anything else you would like to add?
- Small health and fitness changes add up to huge results.