Your Path to Consistent High Performance

4 phases and 10 steps to be at your physical and mental best.

What is performance?

‘Performance’ the ability to meaningfully and consistently deliver in life, work or sport, over a prolonged period of time.

What is a high performer?

‘A high performer, someone who overachieves and over delivers on what is expected of them, consistently’.

How do you deliver, and overachieve on what’s expected of you, consistently? 

It comes from knowing yourself, what habits, behaviours and routines allow you to flourish. It requires consistent reflection, a desire to learn and an endless curiosity about what helps you to improve in the things you care about.

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What can you expect from the programme?

1. A system for results
2. Know what habits, actions and behaviors allow you to perform at your best
3. Create time management strategies to deal with any busy schedule 
4. Build stress management techniques 
5. Understand sleep, sleep preparation and how to practically improve your sleep experience

How will you feel?

1. Excited and energised both from the knowledge you gain but the edge you can gain in your performance.
2. Know how to build structure and routines that allow you to be consistent and save you time and energy.
3. Clarity in the ‘process’ that prepares your body for any performance, training or competition.
4. Confidence because you have invested time and energy in better understanding what’s effective for you.

Elevate every aspect of your life, that’s the secret!

The word performance is often associated with athletes or artists, executing spectacular actions  in elite competitions. However, I believe that performance is about people being at their best in their daily actions no matter what level they are competing or performing. Performing at your best in your daily physical and mental activities is something we should all aspire to. To achieve your performance potential  requires consistently making the correct lifestyle choices in the key pillars of exercise, lifestyle and performance. In order to achieve your best level of performance your actions need to be of a high standard in all aspects of your life, in my experience, the best athletes are also smart people, adaptable and set a high standard and attention to detail on the way they live.

Understand

Have clarity on what you want to achieve and how you want to live. By establishing clear and precise goals you can understand the theory and principles surrounding your goal. This will provide you with the answers to the question  “why” and understand why I am recommending these habits and processes.

Execute

Start to implement this new system of planning and implementing things like shopping, cooking, trying new skills, exploring new flavours and habits within your lifestyle. Don’t be afraid to experiment and make mistakes, it’s all part of the learning process.

Reflect

It is absolutely essential to check-in, reflect on what you are doing in the plan to really understand what is working well, what is not working, and why. How did it feel to try new things, get a little out of your comfort zone? It is not just about what you learn from this book but what you teach yourself. The practice of reflection has become a major part of my life and approach when working with people.

(Oxford Innovation Ltd, 2020)

Vision

Who am I and what’s my vision?

Having a vision in any aspect of your life is immensely powerful. My primary experience of a vision is the vision of the great teams that I have been a part of over the past 10 years who have strived for various types of success on the field of play but off it too! One of the most critical aspects I have learned about a vision that you are part of or one you wish to create is that there must be clarity, purpose and success is measured on the impact you have on the group, not just in money, medals or accolades.

How people stay connected to that vision is immensely important. Staying connected means that you have values and a set of behaviours that you agree upon as a group and you are accountable to those values and standards over the course of time. Being part of teams and groups that have been successful and having a clear vision has made me reflect on the importance of a vision for my own personal health, the health of my family and those I care for. When I was creating a personal vision for my own habits and rituals, I realised that it didn’t have to be an exact blueprint, it could have an element of flexibility but there are certainly key things I need to commit and hold myself accountable to. These are the pillars of health and performance:

• Lifestyle
• Exercise 
• Nutrition 
• Sleep 
• Mental health 

What is your vision?

• I now ask all my clients and the athletes I work with what their vision for themselves is? 
• What are their values? How do they view their habits, routines and decisions about food, exercise, sleep and stress?  
• What type of athlete do you want to be? 
• What are your strengths? Are you fit and strong? Skilful and fast? 
• What do you need to do to get better as an athlete?

Good, better and best!

Once you have answered those questions, what we want to take you to build is a system for getting results based on your physical, mental and emotional needs. Once you build that system you can rely on it as a system for putting you in the best position to execute your best performance. 

In various contexts, this principle can be applied to decision-making, personal development, or goal setting. Here’s a brief breakdown:

Good: Do you know what your good looks and feels like? This represents the baseline or minimum acceptable level of habits and your daily and weekly performance routine. It’s often the starting point and signifies a satisfactory level of performance preparation. 

Better: This level suggests an improvement over the baseline. It’s a step above “good” and indicates a higher quality, efficiency, or effectiveness in how you have prepared yourself mentally and physically for performance. 

Best: The highest level of quality or preparation for performance. Choosing the “best” option implies selecting the optimal choice among available alternatives. A set of habits and behaviors you know puts you in the best position to perform to your potential.

Applying the “good, better, best” principle encourages individuals to continuously seek improvement and make choices that align with their goals and values. It’s a way to prioritize excellence and strive for the most favorable outcomes in various aspects of life, but particularly in their field of performance.

Behaviours always define our success

Here are some key phrases that describe high performers;

• I know what I expect of myself
• I have a simple plan (a simple daily list) for each day 
• I implement winning habits everyday 
• My actions speak for me

Simple things the best performers check each day:

1.PLAN the meals you are going to have each day to meet your own nutrient needs.

2.HIT your daily nutrient targets: Protein and carbohydrates in particular! Have 7 portions of vegetables and fruit daily.

3.CHECK your urine colour 2-3 times daily & drink sufficient quantities of fluid to maintain optimum hydration. 

4.CHALLENGE yourself to try a new meal, recipe, herb, spice or food that increases your nutrient intake.

5.IMPROVE one aspect of your diet that will lead to better recovery / preparation and boost your mental or physical performance.

We have built a programme that not only covers the most important aspects of performance nutrition, covering calories, macronutrients, meal timing, supplementation, but how you can build these key nutrition needs into your own routine. You will have an action list that has been implemented by professional athletes over the last decade in preparation for training and competition. 

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