What are the best ways for small business owners to maintain a healthy lifestyle?

Finding that me time for self care is so important. It’s takes a bit of a mind shift. But the building blocks of exercise, nutrition and sleep are so important. Not always easy to do all the time, but one drives the other.

When running a business it becomes an important part of your life and dictates a lot of your time and energy spend. It's important to reflect on the LIFE that you want to live and build everything around it. You and your business are are separate entities and you serve each other, therefore it's your duty to make sure you're on the top of your game at all time. You can't physically do this unless you're fit, healthy. This takes prioritisation of exercise, smart nutrition choices, sleep and health marker tracking. Set aside time every day for these things in the same way you would when scheduling business meetings

It's so easy to talk yourself out of putting yourself first when you own your own business. The problem is that you have to make your own physical and emotional well-being a priority in order for your business to succeed. Getting an hour of exercise daily helps me focus better, sleep better and improves my mood.

Having kids and working at home is always a big challenge that sometimes it's been taken for granted, when in the reality, it's one of the hardest jobs ever! Try keeping the house clean, the kids clean, happy, and with a full tummy, more food for husband and yourself, working remotely, keeping yourself in good shape, showered, clean clothing, and a mental health? It's by far one of the hardest thing I ever done!!!

It can be tough to stick to a set routine when running a small business, especially when things don't go to plan or urgent fires need putting out. However, there always will be 'stuff' to be done, so having a regular window to exercise or workout can help stabilise the daily and weekly schedule. Even when it feels hard to walk away from the desk, the work will still be there waiting. The key is to schedule it in advance. I always tell my clients to schedule their workouts, so they get done. If exercise or workouts don't get scheduled, it gets pushed to the back. And the perfect time, for eating healthy meals or exercising... Well, there isn't one. What matters is the time 'you' can be consistent with month after month.

You want to look and feel your best! A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats enhance energy and immune function. Avoiding processed foods, excess sugar, and caffeine supports overall well-being. Adequate hydration, with at least eight glasses of water daily, aids concentration and reduces fatigue. Limiting alcohol and soft drink intake contributes to a more balanced and health-conscious lifestyle.

A veces, ser empresario puede generar estrés, y este hace que nuestras decisiones al comer sean poco acertadas (productos muy azucarados o con grasas de mala calidad). Es importante planificar una dieta llena de alimentos reales, de alta densidad nutricional, y evitar los ultraprocesados y las bebidas azucaradas. Una alimentación saludable ayudará a tener la mente más enfocada y positiva.

Paying heed to nutrition and hydration is pivotal for small business owners to uphold a healthy lifestyle. A well-balanced diet comprising fruits, vegetables, whole grains, lean proteins, and healthy fats not only elevates energy levels and concentration but also fortifies the immune system, curbing issues like headaches, fatigue, and mood swings. Steering clear of processed foods, added sugars, and excessive caffeine bolsters these benefits.

Zu einem gesunden Lebensstil gehört eine ausgewogene Ernährung und ausreichende Flüssigkeitszufuhr. Das führt nicht nur zu einem allgemeinen Wohlbefinden, sondern kann die Energie und Konzentration steigern. Ein gesunder Lebensstil unterstützt das Immunsystem und beugt Kopfschmerzen, Müdigkeit und Stimmungsschwankungen vor. Eine Vielzahl von Obst, Gemüse, Vollkornprodukten, mageren Proteinen und gesunden Fetten liefern ausreichend an lebenswichtigen Vitaminen und Mineralien. Den Konsum von Alkohol, Erfrischungsgetränken und Kaffee sollte man einschränken, und stattdessen mindestens 1,5 Liter Wasser trinken.

Eating well can be a struggle when you're spending most of your time focused on your business. Meal prepping one day a week can be a great way to set yourself up for a healthy and fulfilling week, allowing you to focus more on your business and stay in the zone instead of having to pull yourself away multiple times per day to figure out what to eat. Another thing that really helps me stay hydrated is drinking through a straw. It sounds simple, but I find that it makes it so much easier to hit my water intake goal each day. Find a large cup, like a Stanley or Camelbak, and fill it with water or your favorite drink. Reach for it a few times between emails or during meetings and before you know it you're ready for a refill!

It's hard to fit in exercise with work, especially if you've got kids etc, but it's vitally important for your physical and mental health. I find with clients that have had challenges with their mental health (as we all do from time to time) they've added exercise back in as a preventative measure to release the pressure regularly. I also brought in an occupational psychologist to speak to my business group and she helped to plan their perfect day/week and nearly all of them had exercise in their perfect day but admitted they rarely fitted it in enough. She encouraged them to find a regular spot for it and it's really helped all of them. The key to sticking to it is to find activities that you actually enjoy, so you're not forcing it!

It can be an ongoing challenge to exercise regularly for small business owners. The key is to make it part of a routine, schedule it in, even if its only 20 mins, it still counts! Here's what works best for my clients and I: → Schedule every workout in within a regular window of time so the mind and body expects it (like a habit). → Try working out at home with basic equipment to save time and for max convenience. → Keep a workout log, so you always have a target and goal to reach. → Find any reason to move around more during the day. Park further away, take the stairs, take calls while walking, meet people outside the office, set alarms to get up and move around. It all adds up and leads to a higher step count and calorie burn.

If you have trouble sticking to it, give yourself some goals. Register for a race, sign up for classes you have to pay for if you don’t show up, or find a buddy to schedule workouts with. You can also break your workout year into quarters so that you are in short sprints rather than an endless cycle.

Make exercise and selfcare a non negotiable put it in your diary like any other important meeting. That is what l have done morning is 20min of my exercise circuit once a week l have a PT and we exercise in the garden. I plan meals so l am eating nutritious lunches as well. This has helped me immensely. I also try to fit in daily walks. I work from home so this gets me out of the house. I enjoy mixing up my exercise so l do a mix of them so l never get bored.

As a small business owner, I've found that regular exercise is key to maintaining a healthy lifestyle amid unpredictable schedules. It's something I can control, offering significant physical and mental benefits. Exercise reduces stress, boosts mood with endorphins, and enhances overall well-being. It also encourages a healthier work-life balance, allowing me to take breaks and return to work with increased productivity and creativity. In a life where routines and sleep can be disrupted, consistent exercise is my anchor for a balanced and effective business management.

Recognizing stressors and triggers is crucial for effective stress management. Strategies to cope with stress include practicing relaxation techniques like meditation and mindfulness, seeking social support from family, friends, or peers, delegating or outsourcing tasks, setting realistic goals, and celebrating successes while learning from failures. A proactive approach to stress management contributes to overall health and enables small business owners to navigate challenges more effectively.

Puede ser útil invertir unos minutos al día a trabajar la respiración consciente. También es muy bueno practicar mindful eating durante las comidas (comer de forma consciente, respirando, masticando y saboreando cada bocado, alejándonos de las pantallas y en buena compañía).

These three have lessened stress for me: 1 When you can’t fight and you can’t flee…flow. 2 Where is it written that you are supposed to catch guilt balls thrown your way? 3 Don’t sweat the small stuff, in the end it’s all small stuff.

Long-term Resolution 3 main reasons why a long-term approach to nutrition cannot be overstated: 1. Sustainability: Long-term nutrition strategies promote sustainable and consistent habits, making it easier to maintain a healthy weight and lifestyle over time, as opposed to short-lived diets or quick fixes. 2. Health and Disease Prevention: A long-term focus on nutrition supports overall health and reduces the risk of chronic diseases such as diabetes, heart disease, and obesity, ensuring a higher quality of life as you age. 3. Lifestyle Adaptability: Long-term nutrition allows for flexibility and adaptation to changing circumstances, ensuring that your eating habits can evolve with your life, reducing the risk of relapse or setbacks.

Reduce daily work related stress by being a good team leader. Learn to look at the project from the team's perspective and listen carefully to their suggestions. Ask and answer questions honestly, ask for details, evaluate their thoughts and contributions honestly, get team "buy-in, try the new ideas, evaluate the results, then move forward as a team.

Taking time for oneself is a crucial aspect of maintaining a healthy lifestyle as a small business owner. Engaging in activities that bring happiness, relaxation, and fulfillment, unrelated to work, aids in recharging and preventing burnout. Activities such as reading, listening to music, watching movies, playing games, pursuing hobbies, spending time with loved ones, or taking vacations contribute to overall well-being. Prioritizing oneself and respecting personal boundaries are essential components of a sustainable and balanced lifestyle.

Am I the only one? Just the Concept of Time for Self, may be viewed as Selfish, self-centered. So # 1 get over the shame of spending time and money on yourself. Myself I look to some activity that would educate me, enrich the mind,body and spirit

Recognize that not every day is going to be your best day. You can eat well, stay hydrated, keep to a schedule, and manage your stress but tough days will come. Have a hobby outside of your work. Take that time for yourself. Read a book, enjoy a movie, go on a hike, jump in the lake, go hunting or fishing. Take time for yourself. Life is as beautiful as you make it and it isn't meant to be grinding all day every day with no breaks. Enjoy life.

Taking time for yourself is something every small business owner should practice. Small business owners tend to say that they "don't have time", but it should be a priority that is high on your list. Taking time to recharge is paramount not only to you, but to your business. Sometimes just "stepping away" can refresh you and in turn will refresh your business!

I'm a big believer in making time for yourself that doesn't involve screens. Locally we have a spa that doesn't allow phones, which pulls me out of my day to day. Try this and you'll feel some anxiety at first, but over time you'll appreciate the value it brings.

You spend most all of your time working IN the business, step away periodically and work ON the business. Reflection, planning and communicating with your colleagues will help everyone see and be part of your vision of success whilst minimizing stress.

We often don't realize that we're carrying around feelings and emotions that are influencing what we're doing and how we're reacting to things. # 1 Tip: Write a list of "Feeling" words. Get out of your head - into your heart, and start writing them down. Single words are best: angry, confused, anxious, happy, sad, etc... Do your best not to judge yourself by these words. They're for you and you alone. On one else gets to see them. This can be a very very valuable thing to do. It can give you great clarity about why you're feeling the way you do. It's the very first thing I get my people (clients) to do when they call me or email me that they're in a not so great space. Works every time!

Thoreau said “no man is an island”. Don’t bottle up your negative emotions and stress and push them down. They don’t go away, they fester. Prioritize keeping open lines of communication in many diverse relationships. Reach out to friends just to say hello and hear how they’re doing. Make it about them. They’ll feel better about the stresses in their life, and so will you.

Set clear boundaries with your staff and clients. You can be kind but still clearly explain what expectations are with staff and not have to give yourself to any and all customer demands. It’s too easy to stray from your vision and get burned out without good boundaries.

Be you. Be unapologetically you in business. Like attracts like and this is the best way to attract likeminded clients with similar values and beliefs.