The High-Performance PowerhousE

You’re thriving, and it shows. Your energy, focus, and stamina are solid, and you’ve built a strong foundation for success. You’re proactive about your health and know that energy is your biggest asset.

But even high-performers like you can be at risk for small energy leaks that creep in over time—affecting long-term resilience, focus, and stress management.

What’s Happening in Your Body?

• Metabolic Health: Your metabolism is strong, but small shifts in blood sugar, cortisol, or recovery time can reduce efficiency over time.

• Nervous System & Stress: You manage stress well, but chronic low-level stress can still be wearing on your system without you realizing it.

• Energetic & Spiritual Health: You’re in a period of growth and momentum—but expansion requires sustainable energy.

What You Need to Focus On

✅ Optimizing recovery – Better sleep, deeper rest, and rebuilding energy efficiently.
✅ Preventing micro-burnout – Recognizing early signs of fatigue before they affect performance.
✅ Fine-tuning your stress response – Not just handling stress well, but learning how to cycle out of go-mode faster.

Whilst 80-90% of your energy is high all day, what would it look like if it was 100%?
What would you do with that extra 10%?

💡 Your Action Plan:

• Shift from just managing stress to proactively building resilience.

  👉 Schedule one “resilience rep” into your calendar each day—before stress hits.
  Try:

  • Cold shower or cold face plunge in the morning

  • 5 minutes of box breathing before your first meeting

  • Pre-booking recovery time after a launch or big task

  💥 Why? Instead of reacting to stress after it shows up, build daily habits that increase your stress threshold. Think of it as resilience training for your nervous system—like lifting weights, but for your brain and hormones.

• Optimize your nutritional intake to support mental clarity & focus.

  👉 Add one brain-boosting fat + mineral-rich food to your first meal of the day.
  Try:

  • Avocado or hemp seeds

  • Wild salmon or eggs with yolk

  • Brazil nuts (selenium), pumpkin seeds (zinc), or chia

  💥 Why? You’re already eating “pretty well,” but adding specific nutrient-dense foods supports mitochondrial function, neurotransmitters, and mental performance—fuelling the level you operate at without overstimulating your system.

• Learn advanced energy regulation techniques (breathwork, nervous system downshifting, HRV tracking).

  👉 Start tracking your HRV (heart rate variability) 3x per week.
  Bonus: Pair this with breath training or guided downregulation like the "physiological sigh" (double inhale, long exhale) daily.

  💥 Why? HRV is your nervous system’s “fuel gauge.” Tracking it lets you spot early signs of stress overload before it impacts your energy or cognition—and gives you real-time feedback on what’s working.

Here’s Free Bonus Resource………You’re Welcome!

Even thought you may feel like you have it all together now….let’s keep it that way! Every now and then it’s good to do a little audit to see where you are at. Use this Health Reflection Workbook whenever you need a review and to map out your next steps whenever you feel a little overwhelmed.

Balanced & Beyond: Health Reflection Journal.