Why ‘Responsive Programming’ will take you to the higher echelons of mental and physical performance

Our time is our most valuable resource and we want to firmly establish a huge impact in the world, so that we and our ideas can thrive. So, we’ll probably find that we’re always on. What does this mean?

That we’re likely to feel pressure and stress to a greater level than most, which may make it more difficult than necessary to look after or most important asset- our health.

We should know that our wealth is a product of their health. So how can we emulate the world’s smartest and most fulfilled, to ensure we are at the top of our game? Responsive programming is the answer.

You are an Athlete!

This may surprise you, but you have it harder than elite level athletes. How? Well let’s take a look at the lives of elite level athletes:

  1. Spends most of their time practising their craft and a small portion of their day in competition
  2. Several months of an off-season
  3. Average career span of 7 years
  4. Now let’s look at your life
  5. Always in competition mode- expected to perform for 12hours a day or more
  6. No time devoted to training
  7. Off-season/Vacation…what’s that?
  8. Average career span of 40-50 years.

Your life is tough and if you don’t take the steps necessary to optimise your health, you and your business will come crashing down.


So how is ‘Responsive Programming’ the answer?

Athletes by and large, are able manage most of the variables needed to ensure they ‘peak’ at the right times. This means that all aspects of their health- their training, their nutrition and their rest can all be managed.

This is not the case with you. There are a huge amount of variables that are beyond your control. These variables can sap your time and energy and lead to periods of elevated stress. 

That said, it’s important to ensure you move, nourish and regenerate to ensure you are always optimising your health, managing stress, and maintaining high energy levels. We must always be cognisant of the variables that are impacting your ability to perform, which is embodied in the ‘Responsive Programming’ concept.


We’re now in an era where significant progress is being made in the area of health technology. We must take advantage of this progress to benefit our own progress in 3 key areas: Move, Nourish, Regenerate


Your training needs to transcend the existing weights/Cardio/HIIT paradigm. They do have their place in our programs, but, we need to move with more variety, in order to ensure that our brains are fully functioning. This theory has recently found support in research carried out by Tracy and Ross Alloway. There were 2 control groups. One based in a classroom and one based in a Hatha Yoga group. The training group carried out the following types of exercise:

  • Locomotive Awareness
  • Balance Activities
  • Strength Awareness

The result? A dramatic increase of 50% in working memory for those in the training group.

We can use technology here, to prompt us to get up and move every so often. A walk is fine, but you can really level up by taking yourself through a movement routine that includes more complex movements


When we’re stressed, we make poor eating choices. These choices allow us to enter into a vicious cycle whereby we’re breaking our bodies down and not providing the nutrients needed to promote maintenance and recovery of our muscle mass. Muscle mass is the foundation of our physical capacity, from where we derive our energy. 

We can use technology here, to track our eating habits, in order to ensure we are always making the steps necessary to make the best eating choices possible. This will ensure that we’re maintaining and developing our physical capacity.


This is the most important component needed to ensure that your health and fitness program is truly responsive. How we perform is a function of how well we manage stress, eat well and recover from exercise. Yet, many of us, are prone to compound the effects of stress by performing the wrong workout. Yes, there is such a thing! So what’s the right workout?

We can use technology here, to measure our heart rate variability and brain waves, to determine what type of exercise we’re ready for. If we’re stressed, a HIIT workout will be inappropriate and a more mindful session on balancing drills may be. If we haven’t slept well, but ate well, we may be able to perform some form of resistance training, with longer rest periods. If we have slept and eaten well, we may be ready to do an intense activity such as Boxing mixed in with some loaded movement training.


Kemo Marriott is a Health and Fitness Consultant and Founder of Holistic Motions. He consults individuals to optimise their health, physique and energy levels

Chris Charalambous