One Key to Success: Stay in Great Physical Shape

Success: I want it, you want it. But does it come at the cost of your health and wellness?


We’ve heard that "the greatest wealth is health". Then why are we as Americans monetarily wealthy, yet have the highest rates of obese (35.7%) and overweight (66%) adults in the world? I myself have had moments when I sacrificed sleep, food, exercise and "me" time because of external stress and obligations. Now as an entrepreneur it’s never-ending.


We’re not often encouraged to have an outlet (an emotional and physical release) from the stressors in our professional lives if we want to be "successful". Can't we have both measures of success – health and wealth?! Yes, we can and here are SIX effective ways to incorporate fitness and wellness into your busy life as an entrepreneur:


  1. DRINK! Even mild dehydration can drain your energy and make you tired. Using my water schedule will ensure that you hydrate easily by taking drinking about half of your ideal healthy body weight in ounces. Add a 32-oz water bottle as a daily “accessory”. Before going to bed, the full bottle is on your nightstand or kitchen counter. Drink half of it first thing in the morning and then the other half once you hit your desk or office.Your lovely 32-oz bottle will remain on your desk or within arm’s length throughout the day, with you emptying it every two hours. Your basic schedule: 32 oz before work, 32 oz before lunch, 16-32 oz in the afternoon, 16-32 oz in the evening.
  2. EAT! Bring prepared meals to work. There’s no reason to starve your brain and body, which can’t function at their optimal level without the proper and necessary nutrients. And there’s no reason to get frustrated at the prospect of carving out more time the night before in your already hectic lifestyle. I never prepare and cook for more than 30 minutes when I want to create meals for the day. Also, double or triple the ingredients so that you don’t have to cook every day.  Get some great ideas here with 27 easy and healthy recipes. 27 Awesome Easy Lunches To Bring To Work
  3. WALK! Take regular mini walk breaks (10-15 minutes) within or outside the building at least every 90 minutes for your sanity and physical well-being. According to the Mayo Clinic, emerging research shows that sitting for an extended period of time contributes to greater risk of metabolic syndrome (diabetes, obesity and non-alcoholic fatty liver disease), heart attack and stroke risk, among others. Those who sit a great deal also have lower life expectancies, muscle atrophy and slower metabolisms. Have I convinced you yet? You don’t even need special shoes for this one. Just get up and walk around!
  4. WORKOUT! Use the gym during your lunch break to get away from work and everyone else and to release those mood-boosting endorphins. My colleague Nuri Shakoor of AFS & NE Elite Fitness, LLC encourages us “to embrace and incorporate more corrective [and functional exercises] to help improve movement efficiency and athleticism." In other words, choose a fitness program with exercises that mirror everyday movements, e.g., squats, rows, wood chops, etc. If you don’t like the traditional gym, try on-line training programs, boot camps, running, dance aerobics, calisthenics, etc. Just move at least 3/week for at least 30-45 minutes!
  5. STRETCH! Practice chair yoga, standing or sitting stretches, and self-massage throughout the day.  Rather than holding onto physical stress in tension-prone areas – such as the temples, neck, shoulders, back, forearms hips and legs -- doing simple stretches, even while you’re on a tiger call, will help to alleviate it. Try these four chair poses to stretch the body periodically. Chair Yoga
  6. MEDITATE! Statistics show that just 10 to 15 minutes of meditation a day leaves professionals feeling more confident, more productive and with increased job satisfaction; plus it decreases stress, anxiety, depression and insomnia. Three of my personal favorites types include observing the breath, the Walking Meditation and practicing the “I AM” Mantra. Here are 12 types that you can explore as you learn which ones are best for you. 12 Most Powerful Ways to Meditate Quickly at Work


These tips will give you the busy professional multiple options in your work day on how to meditate, move your body and decompress when faced with highly stressful situations.  Your vision and hard work will win you success in your field. However, you must not sacrifice aspects of your being for any measure of success. You will be no good to anyone, least of all to yourself, if you emerge as only half of a person. Invest in your complete well-being through your physical training, nutrition, social life and rest. Namaste




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