Oct 14 • Daily Tips & Tricks
Stop ‘Pushing Through.’ Start Performing.
You know that feeling.
You walk into the gym,
and 100kg feels like 1,000.
Your focus is gone.
Your energy’s flat.
Every rep feels heavier than it should.
Most people call it a motivation problem.
It’s not.
It’s a readiness problem.
Your body can only perform when it has the energy to perform.
If your recovery and fueling are off, you’re not lazy,
you’re running on fumes.
Here’s a 14-day reset I use with clients to rebuild their energy from the ground up.
1. Fuel for performance, not survival
Start your day with 30-50g of protein.
Then, 90 minutes before you train, get 50-75g of easy carbs like oats, banana, dates.
That’s your premium fuel. Don’t train on an empty tank.
2. Hydrate properly
A 2% drop in hydration can drop strength by 20%.
3-4 litres of water a day.
Add electrolytes or sea salt so the water actually gets into your cells.
3. Build your engine
Train 3-5 times a week.
Lift heavy. Progress every week... more reps, more load, more intent.
That’s how you build mitochondria, your energy factories.
4. Master your rhythm
10 minutes of direct sunlight within 30 minutes of waking.
It resets cortisol and melatonin.
Better rhythm. Better sleep. Better recovery.
5. Cut alcohol completely for 14 days
Even one drink fragments REM sleep.
You’ll feel the difference in less than a week.
My sleep protocol for high performance:
- No caffeine 8-10 hours before bed
- Cool, dark, quiet room (around 19°C)
- No screens for 60 minutes before sleep
That’s where your next-day energy is built.
You don’t need more caffeine.
You don’t need hype playlists.
You need discipline around recovery.
That’s how you perform at your best, in and out of the gym.
If you need an extra push, I have just the tool. Comment 'SHOT' and I'll send it over.
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Stop ‘Pushing Through.’ Start Performing.
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