Stay at the Top S3E04. The blueprint to build better habits and achieve sustainable success
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In today’s episode of Stay At The Top, I’m breaking down the methodology I teach my coaching clients—the exact framework that helps you not only achieve high performance but sustain it without burnout or exhaustion. It’s all about reclaiming your energy and staying at the top of your game in both work and life.
You’ll walk away with one to three micro-habits that you can start implementing tomorrow—no waiting for a new year or perfect moment. These are actionable steps you can take now to level up.
In this episode, I share:
-The three phases of sustainable high performance: Listen, Build, and Elevate.
-How to listen to your body and brain to understand the cues they’re giving you before burnout hits.
-The five pillars of performance—nutrition, sleep, movement, mindset, and recovery—and how to create momentum in each.
-How to incorporate brain breaks to avoid burnout and stay focused throughout the day.
-Practical examples for optimising sleep, managing energy levels, and building a proactive daily routine.
Key Quotes
“This is not about waiting until January 2025, new year, new me, all of that jazz. It’s about taking action now.”
“These three metrics that matter—our energy, our appetite, and our performance—when you can learn to decode them, it really tells us everything we need to know.”
"The reason you don’t have the energy to exercise is because you don’t exercise.”
High-Performance Profile Quiz
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More about the podcast and me
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