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SICK & TIRED OF BEING SICK & TIRED?

Updated: May 1


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A Quick Guide to Regain Your Natural Energy


Welcome to the fast-paced world where stress and demands never seem to take a break. But fear not, because we've got a quick guide to help you become a peak-performance superstar! Whether you're an athlete looking to conquer the world, a dedicated professional chasing that work-life harmony, or just someone craving a happier, healthier life, we've got your back with some seriously cool strategies to recharge and revitalise like a pro. Are you ready to embark on this epic journey of optimal recovery? Let's dive in and discover the secret sauce to unlocking your energy!


The MUST DO's

1. Restorative Sleep: The Foundation of Recovery

While you snooze away, your body is on a healing mission. It's the ultimate power-up time! We're talking muscle repair, hormone harmony, and memory boosting – all while you're snuggled up in dreamland. Tim Ferris offers his five tools for faster and better sleep, and we couldn't agree more. Points to optimise your sleep:

  • Have a bedtime

  • Make sure the room is dark & quiet

  • Invest in a good pillow


2. Nutrition for Recovery: Fueling Your Body Right

Fueling your body with the wrong stuff is like feeding your Tesla a diesel cocktail; it will not work how it should! So, how do you fuel your body for recovery? First up - Muscle matters! Muscles need proteins that repair and restore your muscles, getting you back in action faster. Fill your plate with lean meats, beans, and legumes. But that's not all; you must incorporate antioxidants to fight off the free radicals and keep your body feeling fresh. Think colourful fruits, veggies, and even some dark chocolate (yes, chocolate can be good too!)


Third on the list is the other essential macronutrient, healthy fats! They're the sidekicks to your brain and body that you can only get through food. Avocado, nuts and olive oil are just a few of these excellent fat sources. But think poly and mono-unsaturated fats. If you want a sharp mind and body, you must remain topped up in those.


Last but not least, hydration. It's the elixir of life, flushing out toxins and keeping you at your peak. You might know people who think they are exceptions to the rule and can get by on much less water than what they hear is recommended, but truthfully, they are just "getting by" and haven't experienced the superpowers they have from a well-hydrated body. Grab that water bottle and keep taking sips—your body will thank you.


3. Active Recovery: Moving with Purpose

You might think recovery is all about chilling out, but think again! Active recovery is like a superhero boost for your body's healing powers. With every move you make, blood flow amps up, flexibility reaches new heights, and relaxation vibes hit the roof! It's the key to maintaining your momentum towards success while staying refreshed and ready to conquer new challenges. Stretch, move, and breathe with purpose, and watch as your body responds with a standing ovation of renewed energy and vigour.


4. Managing Stress for Mental Resilience

Get ready to incorporate some seriously cool stress-busting techniques into your daily routine.

  • Mindfulness

  • Meditation

  • Deep Breathing

We recommend taking eight minutes out of your life to watch Neuroscientist Andrew Hubermans' video on Eliminating Stress, as we could not say this any better. And we recommend the Breathwrk app for guided breathing to help you regain control of your body's natural energy and resilience to countering stress.


5. Balancing Work, Life, and Recovery

Finding the perfect balance between work, life, and recovery is like walking on a tightrope in this fast-paced world. First things first, setting boundaries is your secret weapon. That could mean it's time to utilise a calendar and structure your entire day, not just work. Picture this: you're gracefully balancing work, life, and recovering, moving with purpose, and your mind sharp as a tack; everybody is noticing your vibrance and enving whatever it is you have been doing, and all that took was a little preparation to schedule your life to optimise your recovery.


6. The Power of Mindset: Embracing Progress, Not Perfection

All the above is fantastic, but none will stick if your mindset is off. Listen up because this is where the magic happens. Cultivating a growth-orientated mindset to improve your journey to living and feeling fabulous continually is crucial because life is full of surprises! One moment, you've got the perfect plan, and then bam! Susan comes in and throws a curveball at your schedule. With a growth-orientated mindset, you have the attitude to alter the program, knowing that you've made progress before that sneaky curveball arrived. So, you quickly figure out the new structure and keep moving forward like a true champ! Here's the thing: nothing in life is perfect forever, and that's okay! Expecting perfection sets you up for failure. But with your growth-oriented mindset, you're ready to embrace changes, learn from them, and keep progressing.


Altering your mindset sounds like a hugely time-consuming process of reading self-improvement books, yet people have made that much simpler for you with the internet as large as it is today. Clark Kegley summarises three life lessons that over 300 self-help books taught him.


What you learnt in fifteen minutes of watching that video took Clark years to read, research and learn. The smart make and learn from mistakes; the wise see others make mistakes and avoid them altogether.


To Finish

Now that you know how to get out of the sick and tired rut and can unleash your full potential, how about gaining deeper insights into the significant influencers? It's time to delve into some actionable challenges. Our ebook Get Back Your Natural Rhythm & Energy offers four challenges tailored to empower you to make meaningful changes in your habitual routines, optimising your circadian rhythm and reclaiming a state of balance. As you embark on this transformative journey, you will witness the profound impact that aligning with the natural rhythms of human existence can have on your biochemistry, health, and overall fitness.





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