My Wake-Up Call


Around this time last year I was in a tough spot. I was doing everything I thought peoplepexels-photo-52608.jpeg expected of me as a wife and daughter, employee, and friend. I was exhausted, and frankly a bit pissed off because even though I was trying my best, I felt like it was never good enough. I was doing my best and it was tiring keeping up with expectations and my to-do list (which was unending!). I felt like a hamster on a wheel running forward but staying in the same place. I was working hard but not having the progress that I myself expected. Burn-out was the inevitable consequence of the way I was pushing myself to be the best.

It all changed when I attended High Performance dd8ba6441e6de2e1a157095913f419c4_clipart-alarm-clock-ringing-101-clip-art-ringing-alarm-clock-clipart_160-160Academy. It was my third time going to this event, but since I was at a different stage in my life, it hit me differently. It hit hard and I’m so grateful for the wake-up call. I was on the 9th day of my burn-out when on the first day the event we learned about the thinking, habits, and relationship matters that trip up or stop a high performer in action. Burn-out was a habit on the list. What? Excuse me? Say again? I learned that burn-out was a consequence of poor practices that I was choosing to participate in and continue. It never occurred to me that I was the one letting myself get into and stay in burn-out. It’s so easy to point fingers, blame others, or play the victim when life sends undesirable circumstances or results.

In my case, it turns out that the burn-out was a result of mismanaging energy and commitments. Because I am a thoughtful and capable person with good intentions, I thought I could do it all.

What a scary and beautiful thing it is to claim ownership of your own actions and reactions. I’ve picked up clues about it, like

  • Check if you are breathing and how you are breathing
  • The mind can reach farther when the body is well maintained
  • Energy flows where your attention goes
  • Check perspectives
  • There may be a difference between intention and impact

After I got back home from the event apexels-photo-311391.jpeground this time last year, I decided to manage myself better. How convenient it was that I was a certified high performance coach and had access to the most advanced concept in the field of self growth and professional development; it’s called High Performance.

High Performance means succeeding above standard norms consistently over the long-term. High Performance Living is the ongoing feeling of full engagement, joy, and confidence from consistently living from your best self. The results are heightened and sustained levels of clarity, energy, necessity, productivity, courage, and influence. It’s experienced by mastering the 6 Pillars of High Performance: one’s own psychology, physiology, productivity, people skills, presence, and purpose. It’s a comprehensive structure that has been found in research to have reliable, valid, and useful results. Phew!

So, what positive and healthy things do I find myself being consistent with recently?  I am always reminding myself that I am a conscientious, enthusiastic and determined person, and I am sleeping 8 hours a night.

Even though I haven’t mastered myself completely, it’s an ongoing process of which I am a student of this life. There is an overall sense of peace in my mind because I know the right areas to focus on to access my potential and the high-level, forward-moving questions to ask myself to find my own truth.


So I will ask you, dear reader, what does High Performance mean to you? and what is one healthy and positive thing that you need more of in your life that you can commit to doing on a regular basis? Comment below 🙂

Yours truly,


You need to exercise tomorrow!~

Tomorrow is going to soon be today. When it comes, I hope you will find yourself at a point in time that you saved for yourself to work out your physical body.
The reason I wish this for you is because I care about you. I know that at another point in the past you had an aspiration about a new goal, a dream or vision for yourself, a book that you wanted to read, or a chance that you wanted have. It can be exciting thinking about life’s wonderful opportunities and tapping into your unlimited potential. Then comes in life’s complexities—work, traffic, family obligations, chores, time spent eating, basic home maintenance—and those exciting aspirations disintegrate and disappear for the moment to get buried and hidden away for too long.
The solution I am offering you is for you to manage your energy more effectively by carving out some time tomorrow for yourself to exercise.

4 Parts of EnergyThere are 4 parts to managing your energy: mental, physical, emotional, and in connection to a higher good. The emphasis for this post is on engaging your physicality to prepare you for the moment when opportunity knocks and you need to open the door. When your physical health is in order, you will feel more alive and will be capable of more than you thought. Here is a way to think about exercise so that you actually address each of the 4 parts of managing energy.

Mental – You can do a mental workout by keeping your attention on your health. Consider the idea of self-efficacy. It is the concept of being confident that you will be able to achieve a result based on the fact that you did something about it. Improve and build self-efficacy by following through with the plan you scheduled, that was to sweat tomorrow.

Our bodies have 11 different organ systems that are all working systematically to keep your consciousness in one nice human package. Like any machine with working parts, it needs to be worked out. A car should not be left alone for over two weeks. It must be started, and even more it needs to be driven around for the internal temperature to rise to a certain level. Similarly, you cannot just put on your workout clothes and look like you had a work out. You need to actually exert yourself. Get your body moving, lubricate and give some love to your joints by moving them at their full range of motion, and break and build up a sweat.

Physical – There are so many different things you could do tomorrow from walking to running (at a consistent pace or with high intensity intervals), yoga, swimming, weight lifting, sports or a class (this has the extra benefit of being a social activity), hiking, Kegel’s, or even intentional breathing and stretching if that’s where you are at. Just decide a time for tomorrow and do something. If it’s been a while, please taper into and out of a decent workout.

Start slow, and start intelligently. For me, if a month has gone by and I have not done any planks I must not just jump into a 3-minute planking circuit like I could when I was younger. I start with 1-minute planks for a week and gradually get up to the 3-minute mark over the following couple of weeks so I do not injure myself. Imagine that this is not a quick fix and that you are going for the long run.


Emotional – The emotions you are going for are the positive ones like happy, peaceful, playful, etc… The ones that we want to be feeling in a life that we love. And isn’t it so convenient with endorphins, freshly oxygenated blood available to the brain by breathing more intensely and increasing your heart rate, burning off excess fat and calories, and detoxifying through sweat that it feels so good after exercising?

It’s not easy to get past that point of resistance. We’ve all experienced it before. You don’t really want to exercise, but after you do you feel great and you are glad that you did it. Breaking that resistance threshold is tough, but what is that resistance offering you anyway? Let it go (face the fear) and create a safe place in your schedule for exercise tomorrow.

It will feel even better after you follow through now because you know about self-efficacy and that it will be increasing your confidence at the same time. You deserve it.


Higher good – Having a connection to a higher good helps with energy because it puts life into perspective. Understanding that anyone is only one part of a larger experience could help people to get out of their own stress and propel them forward with support from and shared trust with others. When you schedule a time to exercise your body and follow through with it, you will be physiologically primed to lead life at your best. You will be able to be present and fully engaged with your team or your family. When you take care of your physical health first, you will be able to contribute at a greater level than when your body was out of shape and desperate for more oxygen. You can show up in your world to make an amazing contribution or to role model a way of living with joy and enthusiasm.

There are so many benefits to exercising and I want to encourage you to make a plan to do so tomorrow. Think about the 4 parts you need to manage when it comes to energy. This post discussed a way to think about each of those parts so that a physical workout could actually be all you need for managing energy tomorrow. I’ll end the post with a few questions for you:

What would you do if you had more energy?
What distracts you from taking care of yourself?
Who else benefits when you become healthier?
What triggers do you need to put in place to make the workout happen?

Until next time,
High Performance Coach

The Beauty of a Routine

On my high performance journey, I found joy in accounting for every minute of my day. I’m like a hawk, fiercely keeping an eye on my calendar. It turns out that my calendar is scheduled in chunks of time for singular projects or tasks. It’s my conscientious, determined, and enthusiastic life. ^_ One things that helps me is that I have a good relationship with time. I’ve been practicing accuracy with my predictions of the length of time it takes for me to do something or get somewhere casually until college, then very capably when I moved to Korea for a year, and now I am confidently competent in predicting my time with nice buffers to rejuvenate and manage my energy throughout the day.

One of the new habits I’ve been implementing since this June has been to sleep for 8 hours. I started here because of my personal control over the issue and that I didn’t like the feeling I got when I woke up in the morning after 5-7 hours of sleep. I could still rock out throughout the day, but I felt compelled to do what was possible so I didn’t feel grumpy or unrested in the morning.

It sure feels good on the other side of an 8 hour chunk of sleep. It took a couple weeks for my body to get used to it; I kept waking up after 4 hours. I just maintained a sacred space for my sleep until the 8 hours was over. There was a purity I felt in maintaining a 100% success rate in my new habit. The consistent sleeping routine was like a safety net I could fall on when life got messy or I got stressed out from life’s pressures. I could rest easy knowing I was adhering to a pattern in my life that is important to me and healthy for me. This lasted a sweet, brief moment in the scope of my whole life. Because you know, life is complex, and when other people get involved things get tricky or imperfect (not necessarily in a bad way, just different). My success rate for getting 8 hours started going down and I became frustrated, confused, and bitter. This happens when life feels like it is out of my control. It’s my life anyway! So what did I choose? I chose to let the feelings of negativity go. Breathe. Get grounded and respect myself and my decisions.

I am a competent human being who has the ability to communicate, so I shared my values and my needs with my loved ones. I used examples in daily life and gave multiple meanings to why it is important to me and how it would benefit everyone around me including myself if I stuck to my decision. This was a conversation I did not want to have, but it was necessary. And the first person I had to convince of these ideas was myself. It turns out the more I respect myself, the more respect others have for me. How convenient is that!

The beauty in a routine is that it is completely personal and fabricated by each individual person. I chose to have this habit because it helps me live a better life. I think of my sleeping routine to be like a municipal law that I have to obey—only, it wasn’t the city that created the law, it was me. Sometimes I feel that I am missing out or that I am not being there for others when I have to go to sleep so early, but I remind myself that I can give in other ways after I take care of myself first. I’m laying the foundation for my high performance life with my routines and finding beauty and joy in living my life with structure. Here we go!

What type of life are your habits setting you up for?

What routines and habits did you have in place during the time in your life that you felt most alive?

What routines or habits do you have right now that you know are holding you back?

What habits would you like to start now if you were going to commit to your best life and potential future?

Thank you for reading this post. I hope you enjoyed it and got some food for thought. Leave a comment if you wish about your favorite, healthy routine 🙂

All the best,
High Performance Coach

How to Deal with the Fear of Missing Out

I’ve been declining requests and invitations from close friends and family for the purpose of staying on task with my personal and professional goals and schedule. It’s left me with a huge case of the fear of missing out, a.k.a. FOMO.

I know I need to deal with this FOMO because the commitment I made to the high performance lifestyle that leads to my own well-being and to better management of my energy and time. It allows me to serve my loved ones at a greater level than I was doing before while feeling good about it; so yeah it’s important to me. As I’m making these adjustments, I appreciate my closest friends and family that are being understanding of the changes I’m creating in my own life.

Here are the 3 steps that I take to deal with FOMO:

  1. Think about my potential — Life has an infinite number of possible futures that all stem from decisions made in the present. Which future do I want to set up for myself? What can I achieve with concentrated, passionate, and dedicated efforts?NOW is the time to set that all up. It’s my time NOW! Cool! The time has finally come for me to do my life’s work. It was for this precious block of time that I declined all requests and invitations, but sometimes I get stuck here. I may get overwhelmed or resort to easy distractions such a cleaning or snacking. I recognize this particular moment (the beginning of my block time) as a vulnerable spot for distractions.
  2. Exercise – Here’s my cue to exercise and give my brain some goodies!

This book helped me: Spark shares and discusses research findings and case studies about how exercise is beneficial for the brain in all stages and phases of life. Literally. The book addresses the positive impact that exercise has when learning, when dealing with anxiety, attention variability, anger, and depression, and when going through life as children, adults (for women, during pregnancy and hormonal fluctuations), and while aging all the way through dementia or Alzheimer’s disease. The brain is the chief organ of the body, and exercise is a wonderful and amazing tonic to the brain. 

I get straight to the point. All I need is a yoga mat and appropriate clothing for my circuit: plank, yoga, squats, arms, bagua, and repeat. I love the feeling of being strong and agile. After I give my brain some juice, I’m fresh and my mind is alert.

3.  Execute – Start taking actions towards my goals. It helps to remember what those goals are—success with the 3 main projects that I’m working on. Each of those projects has about 5 majors steps to take to complete them so I have a few options for execution. I’m using the 1-page Productivity Planner from Certified High Performance Coaching.

After following these three steps, I suddenly find myself being very creative in a focused way. That was unexpected; surprising and exciting. It feels good breaking through FOMO. (Note to self: Keep in mind to appreciate and nurture my relationships after making the progress I was hoping for.) Life–it’s happening! Comment below if you have any questions or insights about FOMO :).

Best regards,
Certified High Performance Coach

The Art of Saying, “No.”

“Welcome to your life.” It’s the first line of one of my favorite songs by Tears for Fears.

I’ve arrived to my life! And it’s starting to blossom in a way that I always knew that it could; that is, I’m living in my usual enthused manner while now being conscientious about how I spend the minutes of my day. Now comes the tricky part.

I have to change.

It’s okay. I have some experience with changing and I’m getting close to accepting the fact that change will always be happening.

Being a “Yes” man is so fun, especially when it is to a loved one, when traveling, or when following an expert, but since it is not-so-great for dedicated efforts I began to say, “No.”

The toughest questions came from my closest friends and family: Want to go to home depot? Want to watch a movie? Let’s make ceviche! Can you go to Sprouts? Could we go to Costco? Want to go to a concert next month? Can you help me with work? Want to eat? Let’s play tennis. Could you change the light bulb? Could you give me a ride? Are you going to make dinner? ? ? ? ? ? ? Here’s what happened:

1.  Just say, “No,” to any request or suggestion.
——–I ended up changing my mind a lot. Oh yeah, I need to think first. I forget to do that sometimes because it’s easier when things are all-or-nothing.

2.  Think first. If it’s really a no, say, “NO,” very firmly and stare at them so they could know how serious I am about it.
——–It got weird, very awkward, and I felt like a jerk shutting off further communication. I responded in this way because of my straight-forward characteristic. This is when I learned that there is a much better way to communicate a.k.a. exchange ideas.

Think. The reason I’m saying, “No,” is because I want to stay on task with my personal and professional goals and schedule. Think more. They have their own reasons for asking me of something. Now, thinking is part of the equation and it will be implied to always be the first thing to do. Another thing that is implied is that after their request I now ask more questions until their request is for something very specific. That way I could think about it with all the necessary information.

3.  “I wish I could do that,” or any of it’s variations
——–This turned out to work well! Whoop! And I like it even more because the truth of it. It implies that I decline and it addresses their need and my desire to help them.

I could stop there, but you know I won’t! I need and want more action and forward movement in caring about the relationship. I’m thinking about my close friends and family; these are people that I love!

4.  Go a step further and try to create a win-win scenario — My win in an interaction with a loved one is to spend quality time with them.
——–If they ask me to do something by myself: Decline, and then ask if we could do it together at a decided time in the future.
——–If they ask me to do something together: Decline, and then ask if we could plan to do it later or plan to do something else later, depending on the situation.

Declining an offer or invitation from someone I love is a simple art and one I’m glad to have learned sooner than later. Thanks for reading and I hope this post gave you some ideas or laughs. If you have an insight that I need to know, please comment it on this post. I’ll appreciate the perspective :).

Your coach,

Foundations of High Performance

It feels good. Life is getting exciting! My productivity has increased and I feel clear in what I’m doing and where I want to go.

Hi, you! I’m Diane and this is my first blog post as a certified High Performance Coach. People have been asking me if what I’m doing is related to sports, so I wanted to explain what I mean when I say High Performance. High Performance is an amazing time of life when you are consistently excelling and succeeding above your standard norms. Did you get the key word? It was “consistently!” High Performance isn’t a surprise, and anyone could have it with the right mindset and the right habits.

Getting a life coach is life changing in the best ways. After I started getting coached my life started to transform, and I’ll share with you the three foundations of High Performance while explaining how getting coached has affected my life.

It starts with FOCUS. I’ve been abundantly blessed that sometimes I’m in awe of what I experienced getting to this point. It’s been very important to me to pass it on and be generous and caring to the people I encounter. I realized my caring and generosity was very random. Now, I’m focusing my positive efforts towards other people in a way that is beneficial for me in the long run. I found a certain direction for my kind acts. This is very big for me because it made my efforts more sustainable. At this point in my life, I don’t want to be random anymore. I’m going for deliberate and decisive actions that benefit society, friends, family, and me.

Then to how much CONTROL you have over your own life. I opened my eyes to my personal power in 2008. Since then it’s been an amazing experience using the law of attraction and embracing the control I have over my environment, my actions, and my diet. Still, there have been many ups and downs as the human experience is very complex. Recently I took back control over my sleeping schedule. It was a funny moment that I had with myself when I realized that I am now an adult whose bed time is not dictated to me by my parents, a baby (I’m married, and do not have children), or any rule or establishment, and I have the power to choose the time I go to sleep (8 hours from the time I want to wake up).

The last foundation of High Performance is HABITS. There is a big difference in the habits of hugely successful people and everyone else. One of those habits is the amount of exercise they devote to their physical bodies each week. High Performance Institute found that the top 15% of those who identified themselves as High Performers exercised a minimum of 4 days a week. Today I find myself 2 years into a routine with minimal and inconsistent exercise. It’s a very different experience from the 2 years prior when I used to exercise daily. Coaching is helping me get consistent exercise back into my life by bringing to light why it is important to stay fit and work up a sweat at least 4 times a week.

Focus, level of Control, and Habits are the three foundations of a High Performance lifestyle. So, here are some questions for you to contemplate these ideas for yourself:

What are your 3 biggest goals in your personal/professional life for the next three months?
What is a common distraction for you and how can you mitigate it?

Is there an area of your life that you feel is out of control?
What is an area that you have been wanting to improve but have been avoiding?

What habits do you have that are supporting your health and success?
Are there any habits that you need to stop immediately or start immediately to reach your goals faster?

Thanks for reading. This is the beginning of my coaching journey as a High Performance Coach. Join me as I experience the high performance lifestyle and create more positive, impactful moments in life.

All the best,
Diane Ki
High Performance Coach