how do you get your Olympus shape well
this is Olympic shape we’ve seen a lot
of gymnastics in London he has the most
difficult piece of gymnastics men or
women in the games right here sorry huge
releases interval
[Applause]
[Applause]
this is my youngest brother and he was
an Olympic shape in London 2012 and a
lot of people asked me I need a brother
off when I hear my back name or they see
something familiar and then I say and a
brother of Johann and haisa and of
course they mean the brother of Epke
gonna but today it’s all about me and
what’s my story
yeah yes it’s all about me today I’m one
of the four actually one of the four the
Sunderland four and we were known as the
Sullivans four in lemma where we grew up
and the four kids who did gymnastics at
a local gymnastics club and Lamar and
that went well and we were telling it
and we were invited to go to here in
vain there was the training centre of
the northern part of the Netherlands and
we were able to train three or four or
five times a week and getting better
getting better gymnasts our sister okay
I quit
early but with the three brothers we
were developing and getting better and
inspiring each other and within a few
years we were one of the best gymnasts
in the Netherlands of our right and that
was good but we wanted to be the best of
the world so we weren’t there yet and we
were training and even in our holidays
in a back garden of our parents in you
know holidays we do in gymnastics and in
the garden because we love this we liked
it and we’re getting better
and you know that the the broader
competition is a fairly healthy
competition because you it’s challenging
each other and you’re helping each other
and you’re inspiring each other and
that’s that’s very good we we were able
to get everything out of us and is very
expired Epke and afghan inspired me to
get better well as I said we wanted to
be the best in the world and at a
certain moment I thought maybe the best
in the world for her is a little bit too
high ambition so I had to reset my goals
reset my ambition and I was a good
gymnast
good at six efforts men’s gymnastics we
have six efforts I was not brought close
on one but also not very bad and one and
I could perform when I had to perform so
I was I was able to perform under
pressure that may be an important
gymnast
gymnastics team and I wanted to be
sustainable performing for that genetics
team and I did in a period of 10 years I
competed at seven European and five
World Championships and when I look back
I think I have had my pen I reached my
potential
I got everything out of it I couldn’t be
any better than I was
so if we if we look at the term Olympic
shape Epke was an Olympic shape in
London but I think I have mine Olympic
shape also for ten years but one time
for ten years I’ve had my elliptical
shape and that is putting Olympic shape
in a different perspective so Olympics
shape is Olympic gold of course I think
you agree you want potential I think
it’s even more human potential getting
everything out of it fine you tell us
huge use your talents and develop them
Olympic shape has something to do with
sustainable performance I think and
maybe in a broader perspective Olympic
shape is just feeling good feeling good
so he can perform every time you want
and only pick shape what did I do as a
gymnast for 15 years I was preparing and
then I needed some physical things of
course I needed some talent I’m not that
tall so that helps me to being a good
gymnast that’s the first one that’s
talent that’s in me but we have to train
and with gymnasts we have to train a lot
we train 30 hours a week and we we ate
and we drank very healthy to have the
energy to Train and to recover and we
slept eight hours during a night even
during the day sometimes and we need the
facilities facilities to train and to
develop our talents we needed a good
gymnastics Hall we had a narrow Fame we
need a good high bar and a nice
temperature of the gymnastics Hall 21
degrees something good facilities to be
to reach my Olympic shape but the
physical part is one but the second one
is also important the mental skills it’s
very important to be in Olympic shape
you have to have some mental skills in
Atlantic’s in every top athletes have a
clear goal and ambition the frappe kid
was only the gold and for me it was
fired for the rules and kept it clear
and then when you have a goal you were
able to to focus in your constant to
concentrate and to put it the discipline
whenever you have to because it’s not
always fun but when you have a goal you
want you want to do something effort and
it’s not always fun but you have to
discipline to to make it make it happen
winning mentality also very important
third part is also very important is the
emotional part you have to be stable
starts with a passion doing something
you like need a stable environment some
support from family family friends
trainers coaches very important of
course you need some self-confidence
to gain an Olympic shape and this is
what I did as a gymnast there was my
profile as a gymnast to gain an Olympic
shape but ever turn a question around
and ask you how do you get your Olympic
shape look at this I think you need this
also to get an Olympic shape when you
have to perform every day when you score
an A+ and the end of the day even on the
Friday and you want to have some energy
to do fun things in the weekend I think
you have to have a little care of this
and I discovered this when I quit
gymnastics seven years ago in 2009 I
thought now it’s going to happen now
it’s hammer time it really felt like a
mental relief a gymnast
I was 24/7 I was a gymnast even at my
day off I was preparing for the day
after because I had to Train maximum
again so it felt really like a relief
yes and I was I was going to do normal
things I was going to be the normal
citizen who was going on holidays like
everyone is doing and doing fun things
in the weekend city trips my wife and
the other sports I love sports and of
course working full time and so I went
full in it and after a few months I
thought well this is heavy
this is heavy I thought I had to add a
hard life as a gymnast but now I know
better this is way harder to find a new
balance in your life
to find new goals I cannot do everything
everything I want to do because there’s
no time or there’s no energy or I cannot
manage all expectations people around me
so when I want to perform I start with
the goal what do you want why do you
want it and and I discovered by myself
and it made me aware when you want to
perform when you want to develop you
still have to be in elliptic shape and
I’m not as pertaining gymnast on anymore
but I know how to push the buttons to
get myself in Olympic shape and I’m
lucky I have the experience as a top
athlete how to get in Olympic shape and
I know and IV I’m aware that sometimes I
have to be in Olympic shape also these
insights are with everybody so that’s
why I’m doing this kind of lectures and
trainings in business to making people
aware and inspire people take a little
bit care of yourself your body and your
mind when you want to perform or you
just want to have enough energy or you
just want to feel good because that’s
Olympic shape in my opinion okay this is
me nowadays okay
the profile of the top athlete my
profile at the top athlete how to get an
Olympic shape and yours how to get an
Olympic shape top at least have to train
38 hours a week trying very hard
physical exercising but physical
exercising is also very good for us
people normal people like we are and I
want to advise you and if you’re ok with
it I want to do a physical exercise with
you now here all this 500 people here
and theater snake do a physical exercise
so I will ask you to stand up stand up
all of you yes great that’s great to see
and we’re gonna do the squat
you know the squat yeah
I did I did it yesterday in the gym yeah
and in the gym we put some kilos on the
shoulders then we going to up and down
but now we’re going to stay in the lower
position so we’re gonna squat and we’re
gonna stay in this lower position and
then I’m gonna ask you what do you feel
what’s happening okay three two one
let’s go
oh yes that’s nice to see
maybe it’s a Guinness Book of Records
record 500 people in theater doing this
squad okay
what’s happening what’s happening in
your body pain yeah muscle pain
I hear muscle pain here depression legs
more what’s happening you had a heart
rate is getting up the heart rate is
getting up I see some sweaty foreheads
here in the front rows yeah let’s start
to sweat a little bit
yeah health happens more yeah shake
start to shake spammy food can we hold
it for 15 minutes no okay let’s stand up
stand up okay and notice how the feel
how you feel right now you feeling the
energy stream to your body right that’s
because of the sugars in the blood has
to go to the to the legs because there’s
a lot of pressure in your legs nobody
helps us to perform and then you thought
about to-do lists and grocery lists and
what you eat is even know so this is the
first step when you sit all day like
this eight hours behind your laptop or
any meetings do a physical exercise
every hour get a little bit chair do a
physical exercise feeling the bus
dreaming the blood swimming through your
body do think about something else for
one or two or three minutes and then go
on this is an minutes energy during the
day okay
what you also felt I think was a little
bit pain in your legs right the pressure
yeah and if you hold it for a long time
like damaging actually our muscles and
that’s no problem when we stand up again
but because a beautiful part of our body
is it repairs itself it repairs itself
so if I ask you again to sit in the
squat position let’s do it again yes
this feels better than when we quit one
minute ago right yeah you’re agreeing
okay this is the beautiful part of how
our body works yes okay you can sit down
in your chair again okay this is what we
have done we put the effort in our
bodies here we trained like Ellie’s do
and then we recovered and then we did it
did a squat again and now we’re
recovering again thank God we’re
recovering again okay
this was the graphic which was very
important for me as a gymnast I was
training and I was recovering and I
asked myself not one or two times a day
how I felt no 30 times not neurotic in
how long we say cook cook you know top
sport is our little bit cuckoo
little bit neurotic and I was asking how
30 times a day how do we feel can I
train maximum or not and how did how did
I get better how can I get a become a
stronger gymnast pushing the boundaries
train harder you know 80 kilos 90 kilos
train harder right and what happens on
the upper side let me train harder we
have to recover her also this is an
important lesson from the top sports
train harder but also recover harder and
top athletes understands this one and
this is the physical sinus also a mental
when you’re on the pressure mentally we
also have to recover we have to charge
our mental battery so this is how it
works our body works what do we do
normal people in our daily lives their
daily busy business lives working hard
deadlines responsibilities expectations
work life balance
we know how to push the boundaries
actually we just know people what do we
do with our recovery well I will tell
you we come home late after working day
and we should cook a nice meal and the
avocados and the quinoa’s and the
biological chicken we’re all there it is
lying there in your kitchen but you
don’t want to cook in a half an hour
now you’re going to call home delivered
an L or go to the big yellow M to grab a
nice fast hamburger
it’s easy fast that’s good and we should
do a running this evening or our
physical workout when you’re way too
tired you work too hard way too tired to
do your exercises so instead you’re
going to sit on the couch are you gonna
you’re gonna lay on the sofa and you
have yourself a nice cold glass of beer
our good glass of wine because you
deserved it you work very hard and then
you think 10 o’clock in the evening
oh I have to respond that email like so
I you open up the laptop and you’re
going to work and before you know this
12 o’clock and you’ll be wasting an
important part of our sleep and this is
I see too many people nodding too many
people recognize this situation this is
how we disrespect the recovery so what
can we learn from tow sports and use in
our daily lives we know how to push the
bombs but have a little bit more
attention for our recovery we have to
recover after putting the effort ok most
relevant question now is how how how do
we recover well there are seven ways to
recover seven ways to recover physically
physically mentally emotionally most
important one is sleep sleep 80% of us
however recover we get from sleep
physical recovery mental emotional
recovery sleep sleep eight hours a night
and waking up like a tiger okay
nutrition for energy for recovery eat
some healthy food five times a day
yeah breakfast lunch dinner two healthy
snack moments do some sports like this
you know few times a week especially for
the mental emotional recovery it’s the
most important mental recovery doing
sports doing exercises relax we have to
relax every now and then take a massage
or take a bath of something something
you like to relax mindfulness so she
contacts support family and friends
colleagues
well my wife was supporting me when I
was a gymnast but she’s still supporting
me he is highly son still supporting me
because I have to perform I want to be
in the lip shape today also humor we
have to laugh putting things in
perspective very important dopamine’s
very good recovery mental emotional last
but not least me time we only usually
ignore this one in business top at least
don’t know how to have some me time me
first always but we ignore me time
little bit too much so expectations and
responsible responsible –’tis that’s
from me time
also during a week one hour me time
doing something you like you’re harming
your passion it’s important it’s
important to get an Olympic shape so
what can we learn we know how to push
the boundaries find a balance in your
efforts in your recovery and it’s one
big step forward to getting your Olympic
shape and I will finish with this
question how do you get your own Olympic
you [Music]
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