🔵 Preload to Perform

There's a trap that even elite performers fall into:

They treat performance as something that starts when the workday begins.

They think they can fit in their training, recovery, nutrition, and rest around everything else.

But here's the truth:

If you don't schedule your fundamentals, they won't happen.

And if your fundamentals aren't in place, peak performance is unsustainable.

Today, I'll share an Upgrade Playbook that outlines a simple system to ensure the fundamentals elite performance is built upon are non-negotiable.

Upgrade Playbook:
Preloaded Performance

You already know that sleep, nutrition, exercise, and recovery matter.

You know that without them you’ll never achieve elite performance, and will burn out before you can reach your most ambitious goals.

The question is…

If you know all this, why aren’t you doing it?

It’s pretty simple.

Performers like to perform, and there will always be something more exciting than working on the fundamentals.

Preloading flips the script.

You don't "find time" for the fundamentals—you assign it.

This creates a foundation that supports your most ambitious goals without burning you out or leaving you inconsistent.

Step 1: Create Your Performance Pillars

Before you can preload anything, you first need to categorize the areas you want to focus on. Elite performance is built on fundamental actions that support the weight sustained performance puts on your system. It's no good to have a powerful engine if you don't have a structure surrounding it that can withstand its output. Neglecting these areas is like strapping a jet engine to a hang glider.

These are all the things you "know" you should be doing but are often disregarded for more "important" tasks.

Examples of Performance Pillars include:

• Sleep

• Exercise

• Nutrition

• Recovery

• Growth

Take some time to list out which pillars you want to focus on and what actions you'll take to cover each area.

Bonus Tip: If you're not already consistently focusing on multiple of these pillars, don't try to go from zero to one hundred. You can now create your ideal preloaded schedule, but start by implementing one item at a time.

Step 2: Build a Repeatable Weekly Template

I get it. Nothing on this list is exciting...

...which is precisely why preloading is so essential.

It's simple to understand why these fundamentals are so important and even easier to ignore them in the face of more exciting tasks.

With my private coaching, I work an extremely intense schedule. Often conducting 20-25+ client sessions per week. If I didn't have my fundamentals nailed down, I would break down extremely quickly.

Even though I know this, if I had to consciously choose between getting my weekly massage or booking another client, I would choose the client every time. However, since it's already on my calendar, clients don't even have the option to book in, and I am obligated to keep the commitment I made to the practitioner.

The same applies to my daily cardio workouts, working with my personal coach, and other recovery activities, such as hiking, skiing, and social activities.

Here's an example of what my week looks like before a client even has the chance to book in:

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