Maximising Energy and Performance at Work: Insights from a Former Army Physical Training Instructor & Personal Trainer

After transitioning from a fulfilling career as an Army Physical Training Instructor and a successful Personal Trainer to the world of Education, Management, and Consulting, I found myself facing new challenges. Despite loving my job, the long and stressful days began taking a toll on my energy and focus. By the time I reached home to spend time with my wife and daughter, I felt drained and disconnected.

Drawing on my experience as a fitness enthusiast, I decided to apply the principles I had preached for years to address this issue. However, this time my goals had shifted. Instead of being concerned solely with physical appearance, I sought to have more energy, stay mentally sharp at work, and be present with my family. I also wanted to increase my resilance to pressure and workload.

In this article, I'll share the habits and practices I developed to maximise my energy, cognitive abilities, and overall performance at work, all while maintaining a healthy work-life balance. I call this approach the "Factory Reset" – a routine that has worked wonders for me and can benefit anyone seeking to break the cycle of exhaustion and low motivation.

1. Hydration - The Fundamental Key

If you can implement just one change, make it hydration. I ensure I drink a minimum of 3 litres of water per day. Since I'm not particularly fond of plain water, I opt for flavoured water or cordials. As soon as I wake up, I down a 500ml shaker of water with a dash of orange cordial. Throughout the day, I consume two more litres to stay adequately hydrated.

2. Moderating Caffeine Intake

While I love coffee, excessive consumption can have adverse effects on energy levels. Previously, I used to have nine espressos a day. Now, I limit myself to an occasional cup. To replace the energy boost from coffee, I've found success with "spacegoods mushroom drink" that contains caffeine along with energising mushroom extracts. I've also tried iced matcha, which provides a refreshing uplift.

3. Nourishing Foods

Proper nutrition is paramount. I focus on eating a variety of foods rich in essential micronutrients. My diet includes plenty of fruits, vegetables, seeds, yogurt, and a balance of meat, fish, and eggs.

To list some of my favourites ways to do this;

• Mushrooms and greens into an omelette.
• Asparagus and broccoli with every meal.
• Pineapple, mango and berries with yogurt, topped with mixed seeds every morning.

4. Exercise - Balanced and Consistent

Working out three times a week is crucial for maintaining energy levels and overall well-being. My routine includes one running session and two strength workouts, incorporating squats, deadlifts, and other compound movements. For beginners, it's essential to take it slow and gradually increase activity levels.

5. Prioritising Restful Sleep

Sleep is non-negotiable. I ensure I get sufficient rest, aiming to wake up naturally without an alarm whenever possible. Instead of trying to emulate someone else's sleep habits, I listen to my body's needs.

6. Sunlight Exposure and Alcohol Abstinence

Spending some time under the sun to soak in vitamin D can have a significant impact on energy levels. Additionally, I refrain from consuming alcohol entirely, as it can disrupt sleep and negatively affect overall well-being.

7. Revitalising with Cold Showers

Cold showers may sound challenging, but they can invigorate the body and improve circulation. I start with a slightly cooler shower and gradually lower the temperature, holding it for a while to experience the benefits.

8. Breathing Exercises for Mental Clarity

Simple breathing exercises, like those found on YouTube, can promote mental clarity and focus. I personally find DMT breathing exercises to be beneficial.

9. The Power of Manifestation

I practise visualisation and manifestation to become the best version of myself. This includes envisioning myself with abundant energy, unwavering focus, and optimal performance.

The Factory Reset: A Weekend Routine for Rejuvenation

To break the cycle of exhaustion and low motivation, I've developed a "Factory Reset" routine that I implement over the weekend. Here's how it works:

1. Start on Friday night by purchasing a variety of greens, fresh produce, good-quality meat, and fish.
2. Over the weekend (Friday to Sunday), follow all the habits mentioned above, ticking them off one by one on a checklist.
3. Use the weekend to read a book, relax, and ensure adequate rest.
4. By Monday morning, you'll be rejuvenated and ready to face the week with renewed energy and focus.

Maximising energy and performance at work doesn't have to be complicated. By adopting these habits and following the "Factory Reset" routine, you can experience a positive transformation in your productivity, focus, and overall well-being. Remember, the journey to a more energised and fulfilling life starts with taking the first step towards self-care and self-improvement.

Feel free to reach out to me if you want my full 14 reset and plan.

Chris Fairless | Consultant

Tel: UK +447889834246 US +14243875437

Website: AlbaCo Management

Registered Company Address: 71 Shelton Street, Covent Garden, London, WC2H 9JQ