Beyond Survival. Learn to Thrive.

7 Simple Steps to Perform at Your Best

If you’re looking to perform at your highest level, there are a few things you should consider to ensure that your systems are firing on all cylinders and that you’re actually achieving your full potential.

Stay Hydrated: Many studies have shown that even a small drop in hydration levels can negatively impact performance. The ideal beverage is, of course, water. Being calorie free, it can be an important component of not only helping your physiological systems do what they are designed to do, but also helping you shed those unwanted pounds.

Fix Your Fuel: As any of the top race car drivers could tell you, their finely tuned machines wouldn’t be able to push the limits of performance without a solid supply of the best fuel out there for their engines to burn. Think of your body the same way. Eating the right foods, at the right time, will ensure that your body has the energy source it needs to keep you going. And going.

Pre-hab: The easiest injury to treat is the one you don’t have! Pre-habilitation means doing the right things to make sure your body is able to tolerate your sports and activities before you get hurt. This is prevention at its finest. Adding a pre-hab component could be as simple as putting a joint mobility/stability program in place (e.g. mobile hips and stable spine for low back pain avoidance), or it could mean working on some of your weak points (e.g. increasing core strength).

Rehab: While pre-hab is a great and can help reduce the risk of many injuries, unfortunately, it’s not 100% guaranteed. In sport, as with life, injuries can, and do, still happen. What’s important here, though, is that they are dealt with immediately before any secondary or compensatory issues occur. This is where enlisting the help of a sports-injury focused physiotherapist or chiropractor can really make a difference. The sooner you address the problem and resolve any lingering issues, the sooner you can get back to what you love!

General Fitness and Athleticism: Who couldn’t use more strength and flexibility? Or more cardiovascular endurance? Or more anaerobic power? While you may not be paid millions of dollars to play a sport, you are still an athlete! And these are just a few of the physiological components that you can significantly improve with a well-constructed, progressive and consistent training plan. As a bonus side effect, you’ll burn off a bunch of unwanted fat and have to buy yourself a new wardrobe to compliment your new chiseled, athletic physique.

Sleep: Tired. Fatigued. Fighting to keep your heavy eyes open, and your mouth closed from perpetual yawning. Sound familiar? If you’re like most people, you’re probably not getting enough of it. Or, if you’re one of the lucky few who gets enough hours down,  you’re might not be getting the quality of sleep your body needs. To help with this, develop good sleep hygiene habits. Set up a pre-bedtime routine that allows you to free your mind of the day’s stress and negativity. Disconnect from all your tech gadgets and gizmos (that means leaving your cell phone out of your bedroom!) and make sure your room is as dark as you can get it.

Rest and Recover: This goes beyond sleep. If you’re always on the go, there’s a good chance that you’re not getting enough rest and recovery. While not all stress is bad (it can be a really good thing, under the right circumstances), fighting it day in and day out without the opportunity to reset will leave your endocrine and nervous system fried. Carve out a small chunk of time where you can decompress, de-stress, and just let yourself unwind. Take a walk, read a book, or hop in the tub for a stress-busting soak. Your mind, and your body will thank you.

Yours in Optimal Health,

Team Primal