Why the Next 83 Days Matter More Than January

When everyone else is slowing down, the top performers are quietly sharpening their edge.

They're not waiting for January to become who they want to be, they're becoming that person now.

Because truthfully, momentum isn't born in January.

It's built right here, in the final 83 days.

This isn't "new year, new me."

This is Lock-In Season, the time to elevate your body, energy, and mindset before the new year even begins.

The High-Performer Protocol

🧠 1. Master Your Mornings

Your first 90 minutes determine your next 9 hours.

Before you check emails or scroll, hydrate, move, breathe, and fuel your brain.

Here's my go-to Peak Performance Breakfast Bowl for stable energy and focus:

• 2 pasture-raised eggs (or ½ cup egg whites + 1 egg)

• ½ cup cooked quinoa

• 1 cup spinach or kale sautéed in olive oil

• ¼ avocado

• Sprinkle of hemp seeds

• Sea salt + turmeric + black pepper

Bonus: add lemon water + 1 tsp chia for hydration and fiber.

It keeps blood sugar stable, boosts dopamine, and helps me stay clear-headed through long days.

💤 2. Prioritize Recovery Like It's Strategy

Adding just 30 minutes of sleep each night can improve creativity, problem-solving, and energy levels by up to 40%.

That's not rest, that's performance ROI.

💧 3. Hydrate with Intention

Start every morning with a glass of water and a pinch of sea salt before caffeine.

Dehydration as small as 2% lowers focus and energy.

Hydration is your nervous system's first line of defense against stress.

🧘🏽‍♀️ 4. Practice a 90-Second Reset

Feeling overwhelmed?

Pause. Inhale for 4 seconds, hold for 4, exhale for 8, three times.

This short reset brings you out of stress mode and back into clarity mode.

(And yes, I use this before every speaking event.)

Need help identifying what's draining your energy, and how to fix it?

That's exactly what we do in a Power Hour

It's a 1:1 session where we map out what's working, what's not, and build a personalized plan to help you lock in for the next 90 days.

A Personal Note

I'm making this my best quarter of the year.

I've been looking honestly at my own habits, where I can improve, where I've been playing small, and making intentional changes.

For me, that means getting out more.

Meeting new people. Networking. Saying yes to more rooms that stretch me.

Because peak performance isn't just about nutrition or movement, it's about connection, courage, and showing up where growth happens.

And these last 83 days?

That's where the next version of me (and you) gets built.

Final Thought

Your next level doesn't wait for January.

It's created by the small choices you make today, the meals, the movement, the mindset shifts, and the moments where you say,

"I'm locking in."

Stay locked in,

Tee
RN • Health Performance Coach
Helping professionals turn stress into strength