In a recent YouTube podcast I watched with Dr. Stacy Sims, I came across a concept that really resonated with me: fuelling for the task ahead. Dr. Sims is a prominent voice on perimenopause and training for older women. She shares really great content, that as a woman in perimenopause woman, really strikes a chord with me.
This idea made me stop and think: Am I really fuelling for the task ahead? Beyond just nutrition, am I ensuring that my body and mind are ready for what lies ahead? From hydration to recovery and everything in between, this concept aligns perfectly with the Cadence Approach I share with my clients, where I talk about preparing for predictable events in life and work we can see coming. I also talk about having a set of non-negotiables to help us stay in a basic state of readiness for the unexpected things we can predict.
Here’s how we can take fuelling for the task ahead into everyday life and work:
1. Nutrition for Sustained Energy
Fuelling for the task isn’t only about eating; it’s about what you’re eating to meet specific energy demands. For instance, if I know I have a day filled with meetings or a keynote presentation, I’ll focus on nutrition that supports sustained energy and maintaining good mental clarity. This might mean choosing slow release energy foods, or those foods known to be good for boosting our mood, such as tryptophan rich foods and healthy dopaminergic foods.
Are you matching your food intake with the energy demands of your day?
By planning nutrition that aligns with your day’s specific tasks and demands, you’re setting yourself up for greater energy, resilience, and productivity.
2. Hydration: The Often Overlooked Essential
Hydration is essential but easily forgotten, especially in busy periods. Dehydration impacts mood, energy, and even cognitive function—all critical factors if you’re gearing up for a major presentation or an intense workday. Fuelling for the task means being mindful of hydration as well.
Keeping a water bottle on hand and setting reminders to drink throughout the day can make a world of difference. Think of hydration as the baseline fuel that keeps everything running smoothly.
3. Training with Intent
While the term “training” may conjure images of a gym, it’s broader than that. Training is about maintaining physical and mental stamina. For me, when I know I’ll be spending a full day on stage or moving between meetings, I ensure my training routine includes exercises that support good energy, mood and motivation. But most importantly that I’ll be recovered to perform when I need to, for example stepping out on stage.
Consider this: Is your physical activity setting you up for success in the demands of your day?
Even small pockets of movement can help you stay focused and energised, ensuring you’re fit for the rigours of the day’s challenges and daily life.
4. Recovery: Preparing for Peak Performance
Recovery is perhaps one of the most essential and undervalued aspects of wellbeing and should be considered a vital step in fuelling for the task ahead. If you’re continuously pushing without allowing time to recover, it’s easy to burnout. Before I head into a busy work period or ahead of a big event, I intentionally carve out time for rest and relaxation. This can mean setting aside time to get a bit more sleep, making space for meditation or breathwork, or even engaging in hobbies that provide mental rejuvenation, which for me is things like playing the guitar.
Think of recovery as the reset that enables consistent high performance. Whether it’s a good night’s sleep before a big meeting or simply winding down after a busy day, rest is a crucial component of sustained success.
Reflect: Are You Fuelling for Your Task Ahead?
In what ways can you start fuelling more effectively for your daily tasks? Here are a few questions to consider:
- Nutrition: Am I choosing foods that support my day’s energy demands?
- Hydration: Have I had enough water to keep my mind and body functioning optimally?
- Training: Is my exercise routine helping me build the stamina I need?
- Recovery: Am I giving myself the rest and space to recharge for the day, week, or month ahead?
Fuelling for the task is an intentional act of self-care and preparation. It ensures that when you step into a high-demand situation—whether it’s delivering a presentation, navigating a busy workday, or supporting your family—you’re at your best, so can give your best.
Small Changes, Big Impact
Take 5 minutes now to think about the next important day, week or task you have on the horizon, and consider how you’re preparing. Are you fuelling your body and mind for what’s ahead? What small changes can you make now, that will have a big impact when the task or day arrives? By approaching each day with this intentional focus, you’ll not only increase your performance but also create a more balanced, resilient, and fulfilling way of living.
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Find out more about the Cadence Approach by buying Leanne’s bestselling book Cadence.
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