Sports performance. Life performance. I believe that, for the busy amateur, both are possible and should be sought after. That said, I admit it is extremely easy to become overwhelmed. The demands of training, especially in conjunction with the ever fluctuating demands of life (family, relationships, work, travel and social events to name a few) can require a lot of effort. In order to prevent from being overwhelmed, it is critical that we optimize our daily energy levels. Let's review the building blocks of managing energy on a daily basis to help training performance, as well as your general ability to perform in the rest of your life.

1. Nail The Basics: You cannot imagine how much I talk to my professional athletes about the basics. Literally, all of your whole life and sports energy is based on getting these simple basics right. You need to be a professional at the basics. It is that simple. For my pros, it is about absolute maximal returns on training, for you, it is managing energy in the hectic demands of training and life. Nail the basics. Always.  

• A strong platform of healthy eating. Eat well, eat plenty, eat frequently.

• Fuel. After every session, always.

• Hydrate. Not just in your training, but in daily life. Sip on water throughout the day and remain hydrated.

• Sleep. This is tough for many but so critical. Consistent sleep patterns of at least six hours maximize your opportunity for energy 'healing'. Build a life around these hours (hopefully 8), and seldom compromise. 

If we can have this as a platform for your daily life, you have a fighting chance of getting to consistent energy management. 

2. Take Time For Yourself: Meditation & Naps: Call it what you want, human beings excel when they have time to rejuvenate. Life is busy, and it is easy to jump from one thing to the next without stopping. A jam-packed day makes you feel like you are excelling, but are you really?

• All research shows that a daily 'stop' makes humans more productive over the course of the day. It also is proven to reduce the stress you carry from one day to the next. How you achieve this is up to you. Some like to simply go for a walk outside, others will take a 10 to 20-minute nap, while others commit to 20 minutes of meditation. All move to create the same effect, restoration.
• It isn't hippy talk, it is the reality. No screens, no problem solving, no talking. Time alone and to yourself. This can be difficult to integrate into a hectic life, but step back and really consider all the gaps in the day you have. These are opportunities. Don't reach for the phone, or the iPad.
• Simply be. It is restorative and performance enhancing.

3. Take Breaks: Do Things You Enjoy. When you map your training availability, don't just simply fill all the available space. While 'more is better', that more doesn't mean filled to the brim. More is only better when it creates positive results.

• If you look ahead at your week, never fail to plan and calendar downtime and breaks. Time to be social, to relax, and to do things that are relaxing and fun. In the same way as you calendar work and training, add a little downtime into every single week. Never miss it. It may sound lazy, but it is performance enhancing. 

• Breaks from the phones, emails, and computers are absolutely critical. I seldom meet a CEO, executive, or high performing individual who has not had the feeling that their role at work means that they 'have to always be connected'. I have never met someone who actually would not benefit from disconnecting occasionally.

• If it is impossible, then their role, or how they have set up their role, needs evolving. It always can be. Humans are not designed to always be connected, and won't perform optimally, at work or in life, if they remain so. 

4. Training: The final component. Remember the basics.

• Ensure the easy remains easy. Going hard all the time is a rookie mistake.
• Remain flexible. You must adapt your plan with fatigue, schedule change and other life factors in mind
• Focus on completion first, then the intensity. Typically, completing the session is more important that hitting specific intensity. Giving yourself that flexibility is key if you are managing fatigue.
• Integrate these principles.You will see a tangible difference in your daily energy levels and an overall improvement in performance and life happiness.

Not such a bad thing!

Cheers,
Matt