Last Updated on February 3, 2017 by Femniqe
This guide is for female high performers follow to stay on the rise.
Items on the list were acquired through my own experience and interactions with other high achievers, as well as through hundreds of books, articles, interviews and mentoring advice we’ve received over the last decade.
The rules are grouped into categories:
- How to Fuel
- How to Move
- How to Stay on The Rise
- How to Upgrade Your Biology
- How to Live Rich
These categories address your health, wealth, performance and overall happiness.
If you believe in the Pareto efficiency, just 20% of these rules will lead to the 80% of the upgrade in your life so be sure to follow as many of these as you can.
Without further ado, let’s dig into the guide.
How to Fuel
- No caffeine after 2PM to avoid adrenal fatigue and sacrificing sleep.
- Go for decaf as the first option. Increase the amount of healthy essential fatty acids in your diet. Think: coconut oil, eggs with yolk, nuts, fish, avocados. Bad cholesterol (LDL) = Sugar + Carb.
- Say no to processed sugar and artificial sweeteners (zero cal, fat free, diet “frankenfoods”).
- Avoid simple carbohydrates. Choose complex starchy carbs (sweet potatoes) or the lowcarb approach (less than 100g a day of carbs).
- Consume carbohydrates only to prepare for a tough training session or to refuel (restore glycogen stores) after it. Consume natural antiinflammatory and antioxidant foods: curcumin (contained in turmeric), aloe vera, blueberries, ginger.
- Eat only when you’re hungry. Fast and allow body cells to cleanse for longevity. Make eating out an occasional treat, not a daily habit. Eat healthily at least 80% of the time, allow for the occasional treat 20% of the time.
- Say no to alcohol. If you must drink, opt for the cleaner choice of vodka/soda.
How to move
- Schedule specific time to workout (the earlier in the day the better).
- Exercise should be your priority, as important as anything else you do in a day.
- Find an activity you love doing. Any sport will do.
- Get a kettlebell.
- Walk more, take the stairs, get off the bus or train at least one stop early and leg the rest of your commute.
- Aim for at least 12.000 of steps per day.
- Hire a coach, not a trainer.
- Stay motivated by signing up for some races is fantastic thing to do. Think local 3ks or even 10ks marathons, etc.
- Get a standing desk. But don’t forget to switch from standing to sitting, to lying, to… Staying in one position is bad for you regardless if it’s sitting or standing.
- Focus on quality sleep. On average, 78 hours per night does the trick.
- Go to bed at the same time every night, always use earbuds and a sleeping mask.
- Trim the fat and retain lean body mass by doing High Intensity Interval
- Training (HIIT) rather than just simple cardio.
- Dedicate time to mobility and daily stretching. Foam roll, do active stretches or yoga
How to Stay on the Rise
- Train your inner idea machine. Pick a random prompt and write down 10 ideas a day.
- Read or listen to at least 1 book a month.
- Reach out to or follow up with at least one person a day.
- Find a mentor to get guidance. Find an accountability buddy to ensure
you achieve your goals.
- Keep learning and improve by at least 1% every single day.
- Write down your big goals and then define how you’ll achieve them in smaller time increments (e.g. this year > this month > this week > today). Make it SMART (Specific, Measurable, Achievable, Relevant, Timed).
- Focus on finishing ONE thing a day that’s important to your goals. Getting your other tasks done will follow from this organically.
- Give back: volunteer, teach, provide feedback, give guidance to others any way you can.
- Choose your inner circle wisely. You are the average of the type people you spend the most time with.
- Be mindful and present every day. Meditate, do box breathing, gratitude
exercises or other proven mindfulness practices.
How to Upgrade Your body
- Use wearables and fitness trackers to stay on track with your activity
- Earth yourself by disconnecting and spending more time in nature: walk barefoot in grass, swim in open waters.
- Use technology to hack your biology. Apps like Calm and Headspace help reduce mental clutter, while listening binaural beats can aid your performance.
- Leave your gadgets outside the bedroom to help sleep quality. Also, get out into the natural light first thing in the morning to boost alertness.
- Use minimal and flat footwear to move naturally to build durable biomechanics. Add coconut, MCT oils of grass fed butter to your coffee to avoid the caffeine crash and boost mental performance.
- Use perfumefree toiletries and deodorants to support hormonal
- Take a magnesium supplement before sleep for muscle relaxation, faster recovery and uninterrupted sleep.
- Get blood panel and gut biome (e.g. uBiome) tests done biyearly to check for deficiencies, food intolerances and the state of your gut.
How to Live Rich
- Allocate a lump of money (at least 10% of your monthly income) to be put into your savings each month automatically.
- Stop micro saving by skipping lattes and other small indulgences. Focus on consistent accumulative savings.
- Focus on providing value and getting experience first. Earnings are the biproduct of you delivering value.
Create various sources of income to become more financially stable and independent. .
- Don’t buy a house for investment purposes.
- Generate (and sell) new ideas to create wealth for yourself and for the world.
- Don’t buy things to make you happy, buy experiences.
- Always be grateful and give back. Donate and share your fortune with those less fortunate.
- Invest in yourself every single day.
- Understand that price doesn’t equal value. Always ask yourself if what you’re purchasing will give you 10x the value in return. If not it’s not worth it. Books are the best example of this rule never hesitate to buy a
book because the ROI is huge.