We all have the same goal. We want to live the best life possible. Picture your life 10 years down the road. What does it look like? What is the quality of your life? Are you doing all the things you love to do? Creating a life that you love begins by knowing what you truly want and creating a plan to get there. Our goal at Life Quest is to help you create and experience the best life possible, a high performance life where you excel in all aspects of live. What does that look like? Well, it’s different for everyone based on the life that you want but the common denominator for everyone is this: having the health, strength, stamina and physical ability to live your life to its fullest potential giving you the opportunity to perform your best in every way possible in all aspects of life.
To reach your potential requires a commitment to creating a high performance lifestyle. Creating a high performance lifestyle doesn’t happen by chance, rather, it is the culmination of good choices, day in and day out, over time with the end result being the best you possible.
I want to share with you our 7 habits to creating a high performance lifestyle.
1. Quality Nutrition: Think about this for a minute. Every aspect of your body, from bones, to muscles, to hair, to skin, to organs and blood vessels is literally built from the food sources that you put into your body. This body of yours is a 3D printed machine from the material that you consume through your daily food choices. What you eat matters. It’s not necessarily about how you look in the mirror, but more so how well does your body function, grow and repair. In regards to performance, you wouldn’t put E85 gas in your Ferrari because it would not run or perform at its best. Your body is the same way. Eating a whole food diet filled with good protein sources, a variety of fruits and vegetables, high in fiber, low in unhealthy fat and sugar is fundamental to you continuously building a healthy, high performing YOU!
2. Regular Exercise: While there are a variety of WAYS to exercise, the key is in the amount of time spent being active. To be a high performer requires over 150 minutes a week of exercise in Zone 2, meaning working at a level that elevates your heart rate but still allows you to breathe through your nose or carry on a conversation. Alternatively, you could focus on 75 minutes or more of intense exercise where your heart rate is elevated above 70% of your max heart rate. Ideally, for optimum results in having the best cardiovascular health, lean muscle mass and highest functioning body, you would combine the Zone 2 and intense exercise throughout the week. Achieving these minimums decreases your overall mortality rate, meaning increasing your life span, by 62%!
3. Proper Hydration: Your body is 60% water. Every tissue in your body requires water. Every function in your body depends on proper hydration. Living in a state of dehydration has negative ramifications on your health, your performance, your immunity, your ability to repair, your ability to think clearly and much, much more. To stay hydrated, focus on taking in half your body weight in ounces of water every day. Even if you fall a little short, you will insure that you won’t reach a state of dehydration.
4. Good Recovery Habits: Optimal recovery habits for a high performance lifestyle include prioritizing quality sleep, which is crucial for muscle repair and cognitive function. Incorporate active recovery techniques like stretching, foam rolling and yoga to enhance circulation and reduce muscle stiffness. Implement regular episodes of cold and heat immersion to facilitate better blood flow and hormone balances using techniques like cold showers, cold plunges, hot tubs and saunas. Mindfulness practices such as meditation and deep breathing can lower stress levels. Finally, schedule regular rest days to allow your body to fully recover and prevent overtraining where you practice self-care with relaxation services, massage therapy and the like.
5. Optimized Nervous System: Your nervous system is your master control system. It controls and coordinates all functions and systems in your body. Any interference or loss of connectivity in the nervous system leads to reduced performance of organs, muscles and systems in your body. In your home, when you have a tripped breaker in the electrical panel, whatever is connected to that circuit won’t work properly. The same is true for your nervous system. When a spinal segment is malfunctioning, the neurologic connections at that spot malfunction, which leads to all matters of dysfunction like weakness, tightness/spasm and/or pain. Getting regular chiropractic adjustments keeps your nervous system optimized for your highest performance and optimal health.
6. Growth Mindset: A growth mindset, the belief that abilities and intelligence can be developed through discipline, dedication and hard work, offers a wide range of benefits to creating a high performance lifestyle. It leads to resilience, encouraging you to view challenges as opportunities to learn and grow rather than insurmountable obstacles. This mindset promotes a love of learning and a willingness to try new things and embrace new experiences, leading to continuous personal development. By valuing effort and persistence rather than outcomes, a growth mindset helps individuals overcome setbacks and achieve their goals. It also cultivates adaptability, making it easier to navigate change and setbacks. At the end of the day, a growth mindset leads to greater motivation, improved performance, and a more fulfilling life.
7. Disciplined Daily Routine: A daily routine that includes mindfulness, reading, and journaling offers a multitude of benefits for mental, emotional, and intellectual well-being. Practicing mindfulness, such as meditation or deep breathing exercises, helps reduce stress and anxiety, promoting a sense of calm and presence. It enhances self-awareness and emotional regulation, enabling better decision-making and fostering a positive outlook. Incorporating reading into your daily routine stimulates the mind, improves focus, and enhances knowledge. It expands vocabulary, boosts cognitive function, and fosters creativity. Reading a variety of materials also helps develop empathy by exposing you to different perspectives and experiences. Journaling, on the other hand, provides an outlet for self-expression and reflection. It helps organize thoughts, clarify goals, and track progress. Writing about experiences and emotions can lead to greater self-understanding and emotional healing. Journaling also enhances problem-solving skills and creativity, making it easier to navigate life's challenges.
Developing a balanced routine that nurtures mental clarity, emotional stability, and continuous growth will lead to a more fulfilled and high performance life. For many, thoughts of “I’m too old” or “I can never change” are the top limiting beliefs that keep them from committing to a high performance lifestyle. Fortunately, both of those thoughts are lies. No matter your age, your status in society or your current level of health, putting these practices to use in your life will have a tremendously positive effect on improving the quality of your life and the level of performance you can achieve.
If you are struggling right now, not reaching your goals or living the life you want, let’s get you started in the right direction. Schedule a Discovery Visit to talk about your current health and situation and let’s work together to create your high performance lifestyle.
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