We all have that friend or colleague who seems to be CRUSHING it in life. They are fit, healthy, happy, their family and social life are perfect, and they have an amazing job that pays well. So you think to yourself, “How on earth do they find the time of day to hit the gym, stay on top of their nutrition, family, bills and have a social life without feeling drained?!”
“It must be nice.” This is the phrase we mumble to ourselves when we see someone living life the fullest. This life seems like a dream. It seems so far out of reach for most of us. When in reality, it’s not. What if I told you that YOU, too can have it all? The dream job and family life, time and energy to hit the gym and cook healthy meals for yourself, and a social life on top of it all. Would you believe me if I said it IS within your reach?!
The truth is, the pressure to perform well has never been higher. Be fit, succeed in school, at work, in your social life, and financially. It seems like a lot, doesn’t it? Not to mention, social media is a highlight reel of everyone else’s accomplishments. One scroll through Instagram or Facebook, and we notice Tom bought a house, Ashley had a baby, and John got married. Meanwhile, we are eating a TV dinner on the couch, while watching Netflix, next to our cat. Am I right?
For most of us, just the thought of performing well in all of these areas simultaneously can be overwhelming. The reason this seems impossible to most of us, is because we think of the intense amount of energy it requires to be successful in all of these facets of life.
Be right back, gonna take a nap…No, but really, where do they find the energy to do all of that?!
Here’s the secret: For every bout of intense output, be it emotional, physical, or mental, we must incorporate appropriate intervals of rest and recovery. Recharge your battery. Fill your cup. This allows us to build capacity in our entire lives as a whole. With proper rest and recovery, we are able to perform better, longer, and at a higher level. Think about professional athletes. They spend MOST of their time training, and only a SMALL fraction of their careers competing. An Olympian trains for 4 years just to compete at the Olympics ONCE. For the majority of their career, they are not exerting maximal effort. They save that for GAME DAY! Then, they enjoy a well deserved off season, where they can properly recover and rejuvenate. The bottom line is, we must manage our recovery better. How do we do that?
Sustainable peak performance is attainable by managing your recovery. We don’t build stronger muscles by constantly breaking them down. We complete a hard workout which breaks our muscles down. Then, we allow them to heal. Then, and only then, our bodies adapt and become stronger than before. So, what’s the key to sustained high performance in Fitness, Business, and Life? REST and RECOVERY.
The Hierarchy of Recovery
In this diagram, I have created what I believe is the hierarchy of recovery. It’s not about how hard you can go ONE TIME. it’s about how often you can show up and perform well EACH AND EVERY TIME. If you can incorporate this hierarchy of recovery into your life on a CONSISTENT basis, you will see your energy levels SOAR. From there, it’s a domino effect. Everything becomes more enjoyable, and your desire and hunger to become better every day becomes insatiable.
SLEEP
The foundation. You cannot build a skyscraper on a sink hole. A Ferrari simply cannot run on an empty gas tank. You need a solid, strong foundation. Without proper sleep, we will NEVER reach our full potential. (So, forget about that afternoon coffee or energy drink). When we sleep, our bodies and minds rest. We heal. Our cells rejuvenate, and our batteries recharge. 7-8 hours of sleep every single night is NON-NEGOTIABLE. Our circadian rhythm (our 24 hour internal body clock that regulates our sleep-wake cycle) manages most of the bodies functions and helps keep our hormones healthy and happy. We should aim to go to bed and wake up at the same time every day. Create a sleep routine the same way you create a routine of waking up. Put an alarm on your phone. Set it for 2 hours before bedtime. At this point, put your phone, and all electronics away. Pick up a book, or meditate. The room we sleep in should be cool and dark. We need our bodies to unwind and learn that it is time for rest. This, of course will not be easy at first, but our bodies need a routine, and will certainly adjust over time. You need to be consistent. Start clocking 7-8 hours of sleep per night, and you will start to feel bulletproof.
NUTRITION AND HYDRATION
We are what we eat. So, put the fried foods, soda, and potato chips down. Our bodies crave nutrients. Nothing slows us down more than a poor diet. It is imperative that we give ourselves the proper fuel to feel energized, happy, and healthy. This is NOT a DIET. This is a lifestyle. This is a longterm promise we must make to ourselves out of self-respect and self-love. We can start by adding in more vegetables and fruits. Eat real food. If it’s in a package, it’s most likely processed. Choose foods that have 5 or less ingredients. For example, an apple doesn’t have a list of ingredients on it, because it’s just an apple! ONE ingredient. The same goes for a steak, or asparagus, or spinach. You get the point. At least half of your plate should be filled with vegetables. The more colorful, the better! Not a fan of vegetables? Become one! Find some you like, and grill them with a bit of olive oil, salt and pepper. You’re welcome! Hydration: Drink water! No, that iced coffee you had for breakfast doesn’t count. Our bodies are made up of 70% water. Do you ever feel fatigued, sluggish, or just flat out tired? Chances are, you’re dehydrated. Most people don’t drink enough water. Start with 8 servings of 8 ounces per day. As soon as you wake up in the morning, drink 2-3 cups of room temperature water. You’ve been asleep for 8 hours, and you’re likely dehydrated. Incorporate water throughout the day. This will help keep you feeling energized and sharp. (Not soda, coffee, or juice) - WATER!
STRESS MANAGEMENT AND LIFESTYLE
Don’t sweat the small stuff. Use the rule of 5. If it’s not going to matter in 5 years - like a terminal illness or death in the family, don’t let it steal more than 5 minutes of your inner peace. We need to better manage our stress levels. When the body and mind are under stress, we are unable to rest and recover. Of course there are many things that deserve our attention, like kids, bills, and project deadlines. However, we need to learn how to release this stress so we can find some inner peace. For some people, it may be a paddle board session out on the water. For others, it may be a motorcycle ride down the mountain. Whatever it is for you - find it. MAKE TIME for it, and allow yourself to breathe. Lifestyle: Sunlight - get outside and get some sunlight for 20 minutes a day. Sounds silly and easy, right? Well that vitamin D does wonders for our moods and our sleep cycles. Get sunlight - EVERYDAY! Exercise. For starters: try to walk 10,000 steps per day. Get up from your desk at work and take your phone call outside. Walk around the block for an hour in the morning before work, or at night after dinner. You’ll be amazed with how some movement can help with your energy levels. Once you’ve started moving, get to the gym at least 3-4 days per week. Start building muscle by resistance training. Watch as your body changes, and energy levels go up!
This hierarchy of recovery is just the tip of the iceberg when we are referring to a high performance lifestyle. However, these 3 pieces are the essential building blocks to a very successful life. If you can manage to consistently follow these guidelines on a daily basis, your life will dramatically change. You will be more motivated than ever. Things that used to seem like draining tasks will feel like a walk in the park. Going to the gym and cooking healthy meals for yourself will no longer feel like chores, but just part of your daily routine. Once these pieces are aligned, we clear up mental space and energy in our life. A well rested, well fed, and less stressed person will always be more productive.
What’s stopping you from having a superhuman lifestyle?