We have had 101 business owners send us ways on how they keep healthy! From the serial entrepreneur to the new business owner, there are plenty of ways to keep healthy with your schedule.
We know that business owners can lead busy lives and need a few new ways on how to stay healthy. What a better way than to hear it from the source!
While one way may not work for your kind of schedule, another way sure can. Here are the ways that 101 business owners keep healthy!
I run a multi-million dollar business with hundreds of employees all across the globe. This can get very overwhelming at times. Sometimes, I just want to stay on the phone and in front of my computer working so as to not get behind. However, I have realized that the work will never stop. I am never going to be able to get everything done that I need to get done, so I have to sit back and take breaks sometimes. Every day at 5 o clock, I go to the gym. I work out for one hour. After this, I go play soccer at 6:30. I usually play soccer 5 days per week. I also do other exercises like jogging and swimming. I live in Tampa, Florida, so it’s sunny all year around. I can easily go jogging on the beach. Regarding soccer, not only the game helps me, but the social aspect is extremely valuable. Being able to sit down after a soccer game and talk to my friends from around the world about history, politics, and news really helps me to unwinds.
It’s very important to have a social life to take your mind off of work all of the time. Exercise is important, but it’s also important to be around others. I strongly believe that the main reason that we are here on this earth is for each other. I find that, when I spend time with others, it brings me a sense of peace and calm. One of the main things that I do to be involved is salsa dancing. Dancing is a very social thing. You talk to people, interact with new people, and exercise with them. When you dance, you connect with people on a mental level and spiritual level that you can’t obtain with many other things. Where I live, there are social dances almost every weekend and there are also some bigger social congresses in cities like Atlanta, Tampa, Orlando, Miami, Washington D.C., San Francisco, and more. Having Soccer an Salsa not only keeps you physically and mentally sharp, but it give you something to look forward to. When you are working all the time and you have nothing to look forward to, life can get empty. However, having a Social balance to your life is very important. I also try to spend time with my mother when I can. Family is also very important.
I work upwards of *12 hours per day. When I start working, the work comes at me like a tidal wave. I get calls, instant messages and emails from all directions. Therefore, some people may be inclined to sit and eat in front of the computer or eat while on the phone. I admit, I do eat at the computer sometimes, but I try not to. I eat a balanced breakfast, lunch and dinner. I usually eat organic when I can. Also, I try to get up and walk around every hour or so. I also believe that it’s very important to go outside and walk around in the sun. Fresh air and the sun are vital to our physical and mental health. If your sleep patterns are off or your diet is erratic, you can start to suffer from anxiety and depression.
I believe that, in order to have a happy work/life balance, you need to exercise regularly, have a good social life, and a healthy diet. If you can balance these things out and always keep them as a priority, you will be not only very healthy, but you will be more successful in your job.”
Sean Patrick Hopwood
2. “One great way to stay healthy
as a small business
owner is to get regular, scheduled exercise. And you don’t necessarily have
to join a gym in order to do so. There are plenty of home workout exercises
you can employ to stay healthy. Another strategy is to avoid fast food. It can be
very tempting for busy small business owners to hit up fast food joints for
their meals. Instead, cook from home more often and pack up some of last
night’s leftovers for a healthier lunch at the office. Also, avoid
overworking. You might think you’re helping your company by putting in 80
or 90 hour work weeks, but normally you become less productive
and you negatively impact your health. Take breaks as you need them and be
sure you have a balance of both your professional and personal lives. You
won’t be as stressed, you’ll sleep more at night, and feel healthier
3. “Mental and emotional health can impact physical health to a great degree. For me, part of staying healthy means remembering that everything happens for a reason and that whatever happened, or will happen, is ultimately going to work together for my good. I think about Joseph and what he went through before being able to see how his circumstances prepared him to save many lives. When I live out my faith, my view of the world and of my circumstances changes. As a result, my stress levels go down and I feel better in general.”
4. “I am a former sprinter who maintains visions of running again on the master’s track circuit so I keep healthy and remain in shape by doing sprinting-related workouts at the gym. I lift weights (light some days, heavy others), do box jumps, various plyometric exercises, Bosu ball balancing and many different core exercises. I go by how I feel but I generally work out 2-3 days in a row, then one day off. My day off often includes 30 minutes of Ashtanga Yoga using a video or from memory. I typically work out for 1.5 hours and head to the gym around 7 or 7:30 pm. Working out at the end of the day is also a fantastic way for me to cut off thoughts about my business and eliminate stress. On the weekends, when the weather is nice I’ll run (or walk!) the stadium steps, go rollerblading, or do some sprinting drills in the park or on the track. In addition, I eat very healthy. I eat organic meat on occasion, but largely follow a vegetarian diet. I eat 8-12 servings of fruits and vegetables each day, drink 2-3 cups of green tea, and drink lots of water (all that fiber!). I fast for 3-10 days twice per year. I visit the chiropractor every six weeks or so because all the sitting during the day without my legs firmly planted on the floor adversely impacts my back. I also meditate for 10-30 minutes every morning and many nights. I’ve been working out nearly my entire life but I’ve only been meditating for six years, and regularly meditating for two. Meditating has had the largest impact on calming my head noise and business-related stress on an ongoing basis. Finally, when I travel, I typically stay at a Hampton Inn because they have pretty good gyms with weights and Bosu balls. I bring a jump rope and will do yoga in my room using a hotel towel. (No, I don’t cart my yoga mat around!)”
Tiffany C. Wright
5. “I do a couple of things…
First, I use my lunch hour to go to the gym; it gives me energy for the rest of the afternoon.
While I work I normally have a glass of water on my desk which I sip and I refill it twice in the morning and twice in the afternoon. This keeps my hydrated.
I only eat fruits, vegetables, nuts, berries and fish/chicken. I don’t eat (or very rarely eat) red meat and pork.
I try to have a small snack on my desk all morning and all afternoon – bag of carrots, handful of raisins, handful of almonds…. That way I don’t pig out at lunch and am rarely hungry enough to eat a big dinner.
I normally have a couple of light beers in the evening
I usually have a cup of green tea in the afternoon.”
6. “To me the key to staying healthy as a business owner is to realize that
keeping fit is an vital part of running the business: if for no other reason
than you need to be healthy enough to run the business. It’s no less
important than training employees or servicing the customers or record
keeping, which means it’s just as important to make it part of your workday
Running a speaking and a training business, I travel all the time.
Scheduling workout time is just one more part of making my travel plans. And
nowadays it’s easier than ever to find places to work out. Most hotels have
fitness centers, many airports do and when those aren’t available, there’s
always jogging and I have an exercise routine that can give me a decent
workout in my hotel room.
Of course none of this guarantees I’m going to stay healthy. But it gives me
a better shot at it. And at the very least I have more energy for conducting
all the rest of my business. For example, recently, I finished an evening
presentation at an awards banquet, dashed for the airport, caught the
red-eye across the country, arriving at 5:30 AM with no sleep and just
enough time to ride to the hotel, shower and get ready for the first of four
90 minute sessions I conducted during the day. If I wasn’t fit, I doubt if I
could have made it through the first one, never mind the one that ended at
5:00 that afternoon. I would have been dragging which would have meant the
sessions would have dragged and neither the audience or the client would
have gotten they type of presentation I pride myself on giving.
That’s one of the reasons why I make fitness a priority and treat it as a
business necessity. Which it is: keeping my mind sharp and clear (at least
as sharp and clear as it’s likely to get) and giving me the energy that
keeps the audience paying attention and focused through the entire session,
whether it’s 60 minute keynote or a full day seminar.”
7. “I try to walk every day and when I can, getting out in nature riding my bike
as a break, is even better. Since many of us *entrepreneurs sit a lot, I
also try to ensure I get up periodically and move around. I find that
working on my deck or by an open window helps to counter any fumes that may
come from any electronic devices I have to use throughout the day. The fresh
air and sun are great to motivators for entrepreneurs to take a break and
get out in nature; which truly contributes to overall health.”
8. “As a small business owner, my time is my most valuable currency. As the day goes progresses, how my time is used is most unpredictable. The key is to *work out in the morning. This is the primary way I can control actually fitting exercise into my daily regimen.
So, I arise each morning by 6 am and I go for a walk outdoors OR do yoga from home.
As a NYC-resident, I take the subway stairs often to get around *vs. escalators.
I am also a weekend warrior in which I go hard at the gym Fri, Sat & Sun!”
9. “Since I *relocated to Paris from NY, my office is my home and at first I
found it really difficult to find the motivation to work out. When you go
to an office every day, the gym is a stop on the way and it quickly becomes
part of your routine. However, when you are you own boss and work remotely,
it becomes tricky.
I tried to work out at home but I was too tempted to turn on my laptop and
check my emails between two series of exercises. After a month of trying to
be disciplined, I realized that it simply wasn’t working. I signed up to a
gym and now make a point to start my day by going to gym.
I think it’s important to recreate that ‘routine’ that someone once had as
a regular employee in order to be consistent in your workouts. I now start
working a bit later but at I feel more accomplished because I have already
worked out and I also feel refreshed and truly focused for whatever the
work day has to bring!”
10. “As a business owner, mother and wife
time management is very important. And one of the ways I can control that
is by staying healthy. What that looks like is yoga at 5 am, eating a
mostly organic free-range diet, and taking time to manage stress. I believe
that staying healthy means not only being physically fit but also mentally
fit so that the daily stresses of life and entrepreneurship don’t take a
11. “I wake up at 4 am versus 7 am. The extra three hours gave me time to think through everything, without rushing through the details. I was able to handle payroll and taxes, as well as organize my meeting schedule and stay updated with my clients. I also had time for the most important meal of the day, breakfast. Before I started getting up early, I ate my first meal around 2 PM (not exactly the picture of health either). And maybe best of all, I now had time to go to an evening aerobics class.
Unfortunately, there are only 24 hours in the day. So if you have to wake up earlier to take care of your business and yourself—well, just do it.”
William Bauer, Managing Director
12. “It’s important to our business we keep healthy as a group. As a business owner, it is easy to default to bad habits and become consumed with the stress and crisis management that comes with the territory. By integrating and maintaining healthy team activities, all of us receive the support we need to stay on track individually as well as the energy and focus we need to thrive and achieve in our work, Cynthia W. Bledsoe.
1. Outdoor walking team staff meetings
2. Staff incentives of yoga & massage in house.
3. Work/Life balance topics in staff meetings
4. Healthy group lunches
5. Outdoor hike/bike planning meetings on Rails to Trails
6. Meditation area in office
7. Music breaks
8. Stand up meetings”
Cynthia W. Bledsoe
13. “I keep in shape by surfing and hitting the heavy bag at the gym.”
14. “My health tip for other business owners is to identify they healthy habits
they can enjoy and focus on those. With so much to do (both personally and
professionally) and with so many different ways to get healthy (activities,
food, etc.), it is much easier to make time for the healthy habits that are
15. “Green, White or Yellow Teas – I prefer loose teas because of the way they
Vitamin C Supplement *Packets – I love these! I carry them with me
everywhere I go.
Essential Oils – Peppermint essential oils is my favorite.
Hand Sanitizer – This is so important to have on hand, at all times.
Water – Don’t like the taste of water? Try infusing your water with
lemon & cucumber or mint & ginger for a unique twist.
Bonus: Hug it out instead of a hand shake. This may feel awkward but I
would rather hug it out than be sick for a day.”
16. “When I used to own a toy store in San Francisco, I would pre-make lunch the
night before so I wouldn’t eat out. Also, I walked around in the store to
interact with customers so I can burn calories while working.”
17. “I go on a 2.5 mile run every day either before or after work.
As a business owner, there are so many thoughts going through my mind
before I head into the office and after the workday.
By going on a 20-minute run, I’m able to clear my mind and refresh. This
helps me stay fit also, which gives me more energy each day.”
18. Guy Baroan and Dimitri Miaoulis, co-owners of managed IT service provider Baroan Technologies, stay healthy by practicing Brazilian jiu-jitsu. They take classes twice a week and then drill moves with each other on the weekends. It’s a great workout for both the body and mind, and it definitely keeps them healthy!
Guy Baroan and Dimitri Miaoulis
19. “I am a small business owner and I love keeping healthy. Here is my morning
Wake up at 5:15 am
JAM: Journaling, Attitude, Meditation
J: I journal stream-of-consciousness for 5 timed minutes
A: Attitude: Immediately after putting on my workout gear for the day, I
make a conscious choice about the attitude I want and put it on too. Some
days I need strength or courage, other days I need positivity
M: Meditation: 15 minutes of my own guided meditation, called Jumpstart
Mirrorwork (85 affirmations said in front of the mirror)
Gratitude list: 10 different items/day
Declutter 27 items (clears physical and mental space)
Top 3 To Dos
Cardio: 60-70 minutes every day
Start The Daily List – from my book, Uplift: the Giver’s Guide to
Serenity, Balance and Success Every Day. The Daily List is composed of:
Self Esteem Enhancers
Joys of the Day
Five compliments for myself
I add to the list all day long.”
20. “The biggest thing is to develop a habit of daily exercise, but exercise
that requires little time and no resources.
Doing simple HIIT workouts around very simple exercises (like jumping jacks
or high knees) with a short time frame (under 10 minutes) might not seem
like a lot, but it’s been the key to getting healthier after not being so
healthy while starting my business last year.
But the important thing is less what exercise you do, and more building the
habit of doing it daily. At first it felt like a chore, even with a short
time limit, but now it actually feels weird to not exercise daily.”
21. “One thing I have always liked to do to at least try to stay healthy is to walk for at least 20 minutes during the workday. The practice seems to have multiple benefits for me. Not only are you getting some exercise, but stepping away from your computer for some time and moving around gets your body a chance to recharge itself for the rest of the day. When our office was in the financial district in Manhattan, I would walk the 1.5 miles to and from work each day. Walking home was a great way to decompress after the day so you could focus on spending time with your family.”
22. “I go to spin class (or some variant that includes circuit training or core
exercise) every weekday and try to take the dog on a long walk one weekend
Partner, Rassak Experience
23. “If you have trouble exercising, ask yourself if you have professional
goals or targets you would really like to achieve. If so, consider my
qualitative research which reveals that most successful self-made
individuals wake up between 4 am – 7 am to do vigorous exercise, such as
jogging, swimming or even kundalini yoga. There is a great explanation
for this, your brain actually releases cortisol early in the morning,
which needs to be processed by waking up, getting out of bed and
moving your body. You are not only stretching the hours of the day by
waking up earlier, but your executive functioning which includes
things such as focus; memory and creativity will be working at its
Aerobic exercise pumps blood to your brain and powers it with glucose
and oxygen allowing you to get more done and more quickly. Only half
an hour of exercise is required for optimal brain functioning, but
there is a catch twenty-two, your brain can’t adopt new behaviors and
turn them into habits, unless it is already functioning optimally from
daily exercise and a healthy lifestyle. So if you are trying to learn
a new skill or achieve a new goal, your success is highly dependent on
exercise. If this reason alone doesn’t convince you to take time off
from the business to exercise, I don’t know what will!
If you have a history of feeling unmotivated, this may be because you
have been over doing it in the past over a restricted number of days
or simply selected the wrong time of the day to exercise, while trying
to accommodate the needs of your business.
If you are very unfit, you should simply try taking breaks every hour
or so while working to simply move away from the desk to do an
unrelated activity, such as talking to staff or getting a glass of
After adopting a more active approach to work, try five minutes of
walking outside the office and progressively work your way up to light
jogging, don’t push yourself too hard at the beginning.
I find this approach works best with my clients who are very
unmotivated and don’t have a good track record with exercise.
After achieving this first step, you can attempt longer and longer
periods of exercise until eventually you feel comfortable exercising
daily for half an hour. Exercising longer than 45 minutes everyday
might start to make you feel tired and won’t provide many added
benefits for executive brain functioning. It’s a lot better for you to
start small and develop exercise as a habit first, than to be overly
demanding on your body and then lose interest altogether.
Part of achieving goals involves assuming the responsibility of a
leader and motivating yourself. If you have the gumption required for
running a business; you probably also have the ability to motivate
yourself towards better health. You will see dramatic results and
improved cognitive functioning within a month of daily exercise, this
can be extremely motivating.”
Personal Development Coach
24. “I’m the owner of Monday Morning VA which I
started in 2009. I have to be extremely conscious of health choices
because my entire day, and sometimes night, is spent sitting at a
computer. My tips are:
1. Half way through my day, I go outside, even if it’s only a 5 minute
walk around the block. Fresh air, sunshine and a little exercise goes a
2. 3-4 times a day, I get up out of my desk and walk around the house for
a few moments. This is the easy part – it could be to the washroom, to the
laundry room to swap the loads out, or to the kitchen to grab a cup of
coffee. Sitting is the worst thing you can do, so getting up to move is
3. I use essential oils as a preventative care method. Since I choose to
ingest some, my preference is Young Living oils. I use the Thieves blend
daily as a preventative method for keeping my immune system healthy, a
combination of lemon and peppermint to help keep the munchies away (my
downfall during the day since I don’t eat full meals during the day), and I
start each morning with a good vitamin and probiotic.
4. I almost never work nights or weekends. This keeps me active and gives
me a break mentally which is as equally important as physical health.”
25. “Staying healthy as any human (business owner or not) has everything to do
with mindset and wanting to keep health as a priority. I eat right, and I
do use an app (mapmyrun) to track my food intake (just to make sure I’m not
overloading on the crappy food) and the workouts I complete. The majority
of my workouts are just taking a walk with the dogs. Dogs are an
excellent excuse to get outside soak up some sun, and keep your vitamin d
production on point. It’s hard to say no to a puppy who really just wants
to go play.”
26. 1) Make sure I get sleep
2) Make sure that I have healthy margins in my work schedule – avoid working late/on weekends.
3) Eat well
4) Address stress: Pray/meditate daily, make a daily list of things I’m grateful for, regular physical exercise
5) Stop and make a change when I feel burnout
Christian Muntean, Principal
27. “The main reason I stay fit
is because of my incredible woman. She is very health conscious and has
been a good influence on what I eat during the day. My diet has played a
role, whenever I am on the phone I walk around the office versus sit in my
chair, and for me I do the fun play things I enjoy (soccer, basketball,
dodge ball, etc.).”
28. “Business ownership is a good lifestyle choice because no one day is like the next. As a 27 year old woman, I have the stamina, energy and excitement to tackle each day with everything that it brings. I wake up at 5 am, take a workout class at Tracy Anderson.
Workouts are the best tool for me to start my day fresh and energized.
I send out ‘healthful hints’ to our employees as our philosophy is holistic and want our agents healthy and energized while they are working.
I talk to my agents about my workout regimen, in addition to hearing about theirs and we discuss how to keep up our stamina in this industry.
I organize runs and tennis matches as a Rutenberg team
Being health, eating healthy and working out are my number one priorities. I am more productive when I am healthy.”
29. “1) Block off one day of rest per week – I usually do Sundays, but if
there’s something that comes up on that day, I’ll switch my scheduled rest
day to any other day of the week, but I’ll make sure that it happens.
2) Don’t take the technology to bed. I leave my computer, cell phone, TV,
etc. in another area of the house, so that I get deeper sleep, and when I
wake up, I don’t have an immediate burden put on me from the emails from
the day before.
3) Good rest takes discipline. For me, vegging out on a couch watching 8
episodes of a TV show makes me more tired at the end of the day. To really
rest, I need to be with my good friends doing something active. In
addition, I get my best rest after I’ve exercised hard.”
30. “1. Keep a routine. I ride my bike seven miles most mornings before I go to work. I also do weights two times a week at lunch.
2. Have an active hobby. I have a farm with horses. This clears my mind and keeps me moving.
3. Eat healthy.
4. Learn new techniques to stay healthy. I’m currently reading Slim by Design.
5. Wear a health watch. What gets measured gets managed.
We all have our weaknesses. It’s important to get back on course when you slip. I have battled the desire to smoke when stress gets high. Sometimes I slip. When I fall, I just get back on that horse and quit again.”
31. “I set an example by eating healthy and talking about food in my bi monthly blog. We provide an annual cooking class to our clients with a focus on healthy foods. This helps our clients (and us) live longer. Although we are in the financial service business, health is very important.”
32. “As a business owner, I often work 10+ hour days. I use an app called Focus Booster that allows me to work for an interval (I set it at 45 minutes) then it goes off for a 11 minute break. I use this break to get up from my desk and walk around. I also go to the gym every day for my lunch break. I also keep fruit and veggies available for snacks to avoid giving into stress eating temptations. Walking meetings are also a great way to burn some calories and get some fresh air while having a meeting.”
33. “-Stress/ Fitness- After launch in May of 2010, I became the most stressed I’ve ever been in my entire life. I was an accidental entrepreneur and had no idea what I was getting myself into. I found my release at the gym. It’s the one expense I didn’t give up through building Cheek’d. Religiously hitting the gym every single day became a priority to me. I’ve never been in better shape in my life. I’ve always joked that if my startup fails, at least I’ll be mad fit. I actually spend hours each week on the elliptical trainer and double task by catching up on texts, twitter and sifting through emails. That time alone gives me the opportunity to wrap my head around the priorities ahead of me each day (600 calories lighter).
-Get Physical with Technology– My favorite health/ exercise app is Lose It! which allows you to set up a daily calorie budget, track your food and exercise, and connect and share your goals and activities with your friends and family. Just like in the world of startups, t’s always easier to achieve a target when you’ve got a team helping you keep on track.
-Diet- Bootstrapping my startup for the past four years has forced me to think lean on every level. I prepare just about every meal at home, which not only saves time and money, it can also save you loads of calories. Keep healthy snacks, such as fruits, almonds and my favorite low fat afternoon treat– string cheese nearby for when you have the afternoon munchies. For my sweet tooth cravings, I keep bananas frozen (tastes like banana ice cream) and fat free jello and diet hot chocolate packets nearby (all less than 100 calories).
-Morning motivation- It’s easiest when your sneakers and socks are next to your bed as a reminder of where you should be going. I like to hit the gym first thing in the morning before my mind realizes what I’m up to. I make it a rule that I have to wear my gym clothes around NYC until I’ve gone and my finish line is at noon, at the latest– It forces me to get the workout in so I can get on with the more professional portion of my day. I often take phone calls and work in the gym’s lobby when I’m finishing up my morning coffee.”
34. “In short, get a dog.
Everyday I walk Samson 2+ miles either in early morning or late afternoon. These walks allow me to clear my head and also get some cardiovascular exercise. In the past I would just keep working, but getting the dog has motivated me to get out and about.
That’s the best tip I can offer to busy business owners.”
35. “Have some positivity with your coffee: A big dose of positivity in the morning creates a wave of optimism we can ride throughout the day
Wear your happiness glasses: Looking at stress and problems differently, as opportunities, allows you to be in control and choose happiness
Keep good company: Hobbies, goals and supportive teams increase the likelihood of achieving and sustaining long-term happiness.”
36. “As a business owner, I make attending Yoga class a few days each week a top priority. Yoga helps me to manage my stress level, reconnect with my body, and ensures I get a good night’s sleep. I have found that as an entrepreneur, self-care is not a luxury but rather an essential component to success.”
37. “The great thing about being an Entrepreneur is that you can control your schedule. So, scheduling some time in for *exercise and a healthy meal should be primary to-dos throughout the course of the day. I set my schedule so that, at least, 3 days per week I can get in at least 1 hour of cardiovascular and strength training. My workout of choice is Crossfit. I highly recommend it for entrepreneurs. I leave lots of emotions and stress on that gym floor. When it comes to diet a try to make each choice a healthy one. I have a saying around the office that says, I gotta go find something green to eat.”
38. As part of staying fit, he wakes up early to do some work and then heads
right to the gym before client meetings. When his schedule allows during
lunch, he’ll take a run outside and also encourages his staff to join him
Kyle believes that exercises is a great stress reliever and it gives your
mind a break from work.
39. -Meditates every morning
-Tries to incorporate yoga into her day every day
-For traveling: packs healthy snacks for in-between meals
-Jennifer incorporates Wellness Wednesdays into the corporate office to promote workplace wellness and health
40. “When working out I do cross training to mix up the muscle groups for a maximum workout two times a week and three if I have time. I work or ride my bike back and *forth to work and home during the summer months.”
41. “I plan ahead. I find that if I know what I am doing ahead of time then
it’s easy. It’s all about creating the habit of making what you fuel your
body with a priority. Once you start and keep doing it over and over it
becomes your new normal. I change what I eat daily. It varies according to
what I have scheduled that day. On mornings that I do cardio, I opt for a
higher carbohydrate breakfast like oatmeal with nuts and fruit. On mornings
that I do weights or yoga, I usually have a protein shake with Replenish
vegan protein powder and add berries, or nut butter and cocoa nibs or
greens Some days I do egg whites with veggies or chia seed pudding.
Lunches change as well. I will usually have some sort salad with mixed
greens, avocado and other cut veggies with 3-4 oz. of chicken, turkey,
fish, or red meat (occasionally). My dressing is usually olive oil and a
sprinkle of sea salt. Alternatively I will have 3-4 oz of turkey, chicken,
fish, or red meat (again occasionally) with roasted or sauteed veggies in
olive or grape seed oil with sea salt. I like to keep it simple.”
42. “Staying Healthy when you own a Business: Not as easy as it looks! Sure, you have your own biz and can make your own hours, but you cannot miss any opportunity. Some days it is 12 hours. You have to learn to push STOP and make time for yourself. I teach yoga and recently started running again and it make all the difference for better business.”
Anne E. Appleby
43. “I always recommend that no matter how busy you are to set aside a block of time for working out. I always make time for working out to the point that I have a very strict regiment that I follow. In addition to hitting the gym, I try to make time to surf. It’s important to stay healthy because not only does it help you be more presentable but, it also helps you de-stress. Being a great leader is all about staying calm under pressure. Your team is going to match your emotional state, so when things get rough, if the team sees that you’re stressed, they’ll be stressed. Thus as a leader, it is your duty to stay calm even during the most strenuous of times. In surfing for example, the same psychology holds true: when the surf is big and dangerous, it is actually when you try to fight against the currents or the waves that you’re most susceptible to drowning or getting injured. On the contrary, if you remain calm, the ocean will bring you right back up the surface after the wave has passed.”
44. 5:00 A.M – Wake up. Physically get out of bed.
5:30 A.M – Take his two dogs for a walk (takes about an hour)
6:30 A.M – Shower/Shave/Get dressed/ eat breakfast (usually eggs, toast,
7:00 – 7:30 A.M – Get to the office (MEMA Engineering) Answer emails and get
the day started before anyone else gets in.
9:00 A.M – Morning meeting time! (Everyone in the company gets together at
9:00 A.M sharp to discuss plans for the rest of the day and brainstorm.
9:30 A.M – 7:00P.M – Work time.
– If he takes a phone call he goes for a walk around the building
while on the phone.
– If he needs to discuss a project with a particular project
manager, they usually go outside and walk around the business park*
– For lunch he makes himself a sandwich and has a piece of fruit
– If he has to meet a client on location and has to drive he
listens to podcasts and audio-books on the way to the client.
7:00P.M – Everyone has gone home for the day, except for him. He has a
little gym (a bowflex, some weights) set up inside the machine shop at MEMA
Engineering and he works out for a half an hour.
7:30 P.M – Goes home and walks his dogs again for about a half an hour/
feeds them dinner.
– He makes himself dinner at home
– Then he usually goes in his study and works from home/ or catches
up on his audio books while tinkering with projects in his shop at home.
11:30 P.M – Bedtime
– He plays soccer on an adult city league, games are once a week
and are an hour long, they are close enough to his house that he usually
rides his bike to soccer and back.
– He makes time to meet/talk/have coffee with his friends usually
early morning Saturday or early morning Sunday.
– He always makes it to Sunday Family Dinner at his parents’ house.
45. Monica has an extremely busy, fast pace lifestyle, so it is key she stays
healthy. She believes it is very important to exercise whenever you can fit
it into your schedule, even if it is 30 minutes at 6 am and eat as healthy
As a business woman and a mother, time is of the essence, so she finds it
helpful to have healthy snacks ready to go and the most important thing to
her is to ensure that she never misses sitting down with her family for
Monica Eaton, COO
46. “I would recommend fitting in your workout whenever you can. While I’m not
always able to, I do enjoy breaking up the day by heading to the gym nearby
and squeezing in a swim during lunch. Fortunately, there’s a park a few
blocks away from my office, which has a great track for jogging or just a
general mid-day walk.
Take time to eat! When you’re finding yourself overwhelmed with work, one of
the easiest things to do is to forget to eat. I can’t tell you how many
times I looked up from the desk, or finished a day of meetings at 4PM to
only realize I hadn’t had lunch or breakfast. I solve this by preparing my
meals for the next day during the evenings, or making sure I always have a
blender available and smoothie ingredients in the office fridge.
For emotional health, I always make it a point to have some time out of the
office. Whether it’s a quick 10-minute walk while I’m on the phone with a
client, or taking the team out for coffee on a Friday morning, occasionally
leaving the office and changing your scenery can have a positive effect on
your overall mental fortitude. And, when it’s clear that a getaway is very
necessary, my team nearly forces me to take a day or two away. This weekend,
in fact, my accountant booked a camping trip for myself and friends because
I really, really needed a break.”
47. “- Everything starts with diet. If you only make one major change to your
diet, eliminate sugar. It’s the largest contributor to all kinds of health
issues, and as a business owner I really can’t afford to get sick.
– De-stress by thinking small. Lots of people recommend taking a week
vacation and unplugging completely, but for me that’s just not feasible.
Instead, I like to de-stress by taking an hour long break from my life as a
business owner. Whether that’s taking my kids on a hike or enjoying a
massage, it helps me unwind without the stress of not knowing what’s
happening with my business. The point is not to wait until you have time
for a vacation but rather build meaningful breaks into your daily routine
where you can actually focus on enjoying your me time.”
48. Make a to-do list every night so that when you wake up, you do not have to create stress for yourself when planning your day.
Do not work more than 90 minutes and take 5 minute breaks to rejuvenate your mind to enhance productivity.
Every morning, wake up and drink hot water with lemon and honey – this is good for the skin and digestion.
Make sure to go to bed at the same time every night – this will help create a personal patter so that you are more lively and energetic when you wake up.
Start and end your day with some sort of meditation – (Luvlene) practices Chanting Meditation for 30-45 minutes each day and night.
Make time for a personal trainer at least twice a week- this way, you are not pushing yourself when working out, but following a customized program to get stronger.
Choose meal delivery services such as Blue Apron or Plated – these are healthy and provide perfect portions so that you do not overeat. A bonus: you learn new recipes every night!”
49. “As the president of a company with offices in three time zones and clients on the global clock, my mornings used to be a mad dash to answer emails and phone calls, putting out fires before I even got out of bed. Not surprisingly, this started to have a negative impact on my physical and mental health, and I knew it needed to change.
About a year ago, I completely reset my morning routine when I came to understand this daily scramble was not serving me, my colleagues or my clients. I realized I had to begin each day with intent instead of letting the circumstances of the moment control me. To do this, I first had to accept that every day will bring another crisis or urgent matter that can quickly take control of my entire day and focus — if I let it. In order to prevent this from happening, I had to commit to prioritizing MYSELF before MANAGING, a process that was easier said than done. It began with gradually changing my wake-up time and building in my non-negotiables: exercise, goal-setting (professional and personal) and moments of calm before the daily storm.
Today, my morning routine looks like this: I wake up with three daily readings and engage in affirmations and visualization for the day ahead, and I mentally review any key goals. I do this while enjoying a morning cup of coffee or tea and am purposeful about leaving my phone in my office until this process is complete. I then review emails and address only the most crucial business. Finally, I make sure to get in an hour of exercise: a brisk walk, stretching, Pilates or a dance class. By combatting stress and starting my day in a focused manner, I find myself in the right mental AND physical place to address the needs of the company and my clients with the right amount of attention and urgency. Importantly, as someone who flies over 125,000 miles a year and spends over 150 nights in a hotel, I also had to commit to keeping my routine the same whether I am on the road or in the office.”
50. “Engage in non work-related hobbies – Make time for your personal interests – Make quality time, not just time, for family & friends – Make you time – Could be something as simple as taking a midday nap, journaling, cooking, reading, listening to music. Anything that’s mentally or emotionally therapeutic. – Yoga & meditation – All around mind, body, and soul goodness – Avoid micro-managing – Trust in your team and their ability to do their job. This allows you the freedom to explore and pursue new professional ventures – Know when to disconnect – Work emergencies happen, but you don’t need to be a slave to your cell-phone or e-mail 24/7 – Know how and when to balance and prioritize personal and professional obligations – As a career woman and family woman it’s crucial to find a balance between managing those roles and managing myself. – Stay Active – Doesn’t necessarily mean hitting the gym 5 days a week. Could be cheering the kids on during sports practice, volunteering at a community event, taking the dogs for a walk, etc. Simple, but satisfying. – Don’t let work consume, control, or confine you. If you love what you do and trust the people you work with, this comes easy!”