Peak Performance Blueprint

Hello Leaders,

Happy Fathers day to all you amazing Fathers, welcome to the first edition of Peak Performance Blueprint!

In this monthly newsletter, we'll dive into actionable strategies to boost your health, optimize your performance, and help you lead with energy and vitality.

As a weight loss and peak performance coach, I've seen firsthand how small changes can lead to significant improvements, and I'm excited to share these insights with you.

Energy and Performance: The Foundation of Leadership Success

In today's fast-paced world, maintaining high energy levels is crucial for effective leadership. I've worked with 100's of senior executives who constantly felt drained, despite working out regularly and eating what they thought was a balanced diet.

After a deep dive into daily routine and habits, we identified key areas for improvement that transformed energy levels and performance at work.

Here are some quick tips to boost your energy and performance:

1. Prioritize Sleep: Quality sleep is non-negotiable. Aim for 7-8 hours of uninterrupted sleep. Use a high quality device like Whoop, Garmin or Oura to monitor improvements in quality sleep aiming for improvements in HRV and deep sleep

2. Nutrient-Dense Diet: Focus on whole foods rich in vitamins and minerals at least 70% of the time, because lets face it you need to enjoy your food also to keep it sustainable for peak performance.

3. Regular Exercise: Incorporate a mix of cardio and strength training. Primary focus on resistance training to help maintain stronger metabolism and bones and increase longevity.

4. Hydration: Drink plenty of water throughout the day, approximately 1 liter per 55 pounds of bodyweight and don't forget adequate electrolytes to maintain hydration balance.

5. Stress Management Practices: Incorporate social activities, breath work mindfulness or meditation to reduce stress.

Quick Tip: Action vs. Procrastination

Ever find yourself stuck in the cycle of procrastination? Here's a quick strategy to break free:

- Set Clear Goals: Break down your tasks into manageable steps. Creating certainty amongst the uncertainty.

- Use a Timer: Work in focused intervals, like the Pomodoro Technique.

- Accountability Partner: Share your goals with a trusted friend or coach.

Final Thought: You Get What You Tolerate

Let me share a quick story about my father since its Fathers day.

He’s been struggling with hip and back pain for a while.

Given my experience in rehabbing my own spine and helping countless clients with similar issues, I offered to help him.

For six weeks, I kept telling him, "Dad, let me help you. It will only take 20 minutes to do some tests and figure out what’s wrong." But he's stubborn and kept thinking it would get better on its own.

One day, his pain was so unbearable that I had to firmly tell him his approach wasn’t working.

Finally, he agreed to let me assess the issue.

After a few simple tests, we found that his glutes and hamstrings were weak and not firing properly.

This weakness caused his lower back to impinge a nerve because his quads, hip flexors, and lower back were overcompensating and becoming extremely tight.

We did some muscle activation exercises and stretches to release his back, and he was amazed at the immediate relief.

His mood and demeanor changed instantly.

I explained that the relief was temporary because his muscle balance needed to be retrained for his central nervous system to adjust.

I gave him a blueprint of exercises to do for 20 minutes daily, assuring him that within 2-4 weeks, he’d be back to normal and would only need these exercises once a week.

Despite fixing his pain and giving him a clear plan, guess what?

He’s still suffering. Why?

He didn’t follow my instructions. He didn’t create the 20-minute daily habit that would help him. And he’s retired, so he had no excuse.

I love him to bits, but this is a classic example of being able to lead a horse to water but you can't make it drink...

Or you get what you tolerate.

Maybe you're tolerating some pain in your day-to-day life that has an easy fix.

It could be an overwhelming workload you need to say no to, or a simple daily habit that could significantly improve your life.

Don’t tolerate the thorn in your side—address it and take action.

Stay Energized and Lead with Confidence,

Tony Scullion

P.S Upcoming Webinar: Leadership Nutrition Secrets

If you want more energy in your life don't miss my upcoming webinar, "Leadership Nutrition Secrets: Boost Performance & Avoid Burnout," on June 27th. This session will cover essential nutrition tips tailored for energizing leaders. [Register Now](https://www.dhirubhai.net/events/leadershipnutritionsecrets-boos7207034491595288576/about/ )

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Have an awesome week ahead!