Health and Business Success
When running your own business, it’s very easy to fall into the trap of overworking; it can sometimes feel as if there are not enough hours in the day to get everything done.
However, everyone needs a break, and your mind and body have their own needs.
Unfortunately, not all business owners see it this way, and eventually, long hours a day in and day out will take their toll on your mental and physical health.
In other words, entrepreneurs often treat their bodies badly in exchange for success, by functioning on very little sleep, fuelling their body with bad food just so they can get back to what they were doing.
Living a healthy lifestyle will dramatically improve your achievements both in and outside of work.
Ultimately, if you treat your body well by getting enough sleep, eating properly and staying active, you’ll reward yourself with better focus, more energy and achieve new levels of productivity.
The key here is consistency, which starts by creating a daily routine.
Here are 3 important factors to include in your daily life to boost your business success and live a healthy lifestyle.
As a business owner, you’re constantly on your feet, making key decisions left, right and centre.
But how can you make the right move if you’re feeling unrefreshed and groggy?
Well, you can’t.
Inevitably, bad sleep is going to ruin your day and so, sleep is critical if you want to effectively lead your business to success.
At the end of the day, you need a clear head to negotiate deals, communicate with your team and produce content in your marketing strategy - running on low sleep means you’re not going to be as productive as you could be.
At the same time, what you do before bed is equally as important; try to limit blue light in the evenings from smart devices and avoid working in bed, or you won't associate this space with rest, making it harder to fall asleep.
Once you’ve mastered your sleeping schedule, it’s time to incorporate some physical activity.
Arguably, you have the most energy in the mornings, so aim to get your workout done first thing - plus this way, you can’t use the excuse “I don’t have time”!
It’s been found, working out in the morning will boost your mood, give you more energy and reduce stress levels, as well as helping you feel relaxed despite the busy day ahead.
Research reveals those who work out as part of their daily routine are 50% more productive than those who exercise once in a while.
As such, aim to workout daily - even if it’s just 30 minutes a day and see how your brain feels more stimulated and refreshed.
Just look at Sir Richard Branson, CEO of Virgin Group who wakes up at 5 am every morning to exercise, or Anna Wintour, Editor-in-Chief at Vogue Magazine who plays a 45-minute tennis match at 5:45 am before heading to the office.
Clearly, working out does wonder and puts you in a better position, mentally and physically, to achieve business success.
I’m sure we can all agree that eating properly has its benefits; you live longer, have more energy and allow us to think more clearly.
However, it’s not just what you eat that matters, it’s how you eat too.
Of course, mornings can be hectic, but you must find time to eat breakfast because missing out on this meal will disrupt your body’s natural flow and cause you to lose concentration throughout the day.
And, it doesn’t have to be complicated either; you could have peanut butter on toast with sliced banana, or eggs and avocados, for example.
If you’re in a hurry, chuck your favourite fruits into a blender and start the day strong with a healthy smoothie after your workout - whatever it is, don’t skip breakfast.
Furthermore, your meal times should be set for each day, for instance, breakfast at 9 am, lunch at 1 pm, dinner at 6 pm and stick to these times.
By doing so, your body stays active during your working hours, keeping your energy levels high and mental focus.
As opposed to missing a meal which can have adverse effects on your body, affecting your mood and daily performance.
All in all, sleep, exercise and nutrition are critical to building a business so make health a priority, in order to make better decisions and keep a level head at all times.
Having no routine or structure can be much more draining, so practising these healthy habits is not only a self-investment for yourself, but will pay off in your business too.
To learn more, get in touch with us today.
Ultimate Guide to Strength Training
Strength training is a form of workout in which muscles are exercised by using an opposite force.
And, is usually with the use of weight bars, dumbbells and weight stacks.
In fact, every movement that a human makes requires some sort of muscle strength, and there is no other support for it in everyday life.
In this blog, you will get to know how strength training is good for the longevity of your life.
Top 3 Benefits
It's not only an athletic figure but strong bodies are linked to sharp minds, higher levels of productivity and a will to try more things in life.
Below are three top benefits of strength training:
Typically, the body loses mass with age.
But, strength training can actually be an anti-ageing process.
Simply, what strength training does, is it generates signals in your brain asking it to produce more healthy tissues.
Moreover, multiple studies have shown that older people who did strength training exercises regularly, found themselves more mentally sharp, mobile and metabolically healthier.
Besides anti-ageing, strength training is also associated with your complexion.
So, working out with weights will result in losing fatty tissues between muscle and skin, which can make you look younger than your age.
Strength training can improve your joints - the connections between bones in your body, necessary for a human to move.
Usually with age, not only do the bones lose their strength, but also joints get weaker.
Therefore, if that process gets slowed down somehow, like through strength training, a person can enjoy moving around even in very old age.
Although strength training is good, it is important to follow some guidelines.
There are four things that make a weight lift correct - breath, posture, core and limitations.
With the wrong technique, you can disturb your muscles or even injure yourself.
So, in the beginning, stages take help from a trainer or watch videos from a reputed source.
Lastly, know your limitations; over-lifting can fracture the bones or strain the muscles.
Lifting weights that are too light for your weight and size won’t do much help.
For instance, if you are easily able to do 22 reps, it means you need to pick 5 pounds heavier.
With that in mind, keep increasing the weights with time and make sure that your number of reps are consistent.
It is said that muscles are built outside the gym.
As such, if you are spending 40 minutes on what you can do in 20 minutes, you will get the same results but your 20 minutes are wasted.
Simply, finish your strength workout as soon as you can, it will save you a lot of time.
Unless you’re extremely young, old or unable to move then you are suitable for strength training.
In other words, age is only a number for strength training.
Therefore, you can even start at 60 or even 70 if you are doing your other activities somewhat normally.
No pain no gain!
If you are doing it the right way, there will always be soreness.
However, it’s a sign that something good is happening to your body.
Let’s say the soreness is unbearable, stop working out and see a doctor.
To learn more, get in touch with us today.
This blog was produced in collaboration with:
Welcome to my blog section. You will find articles relating to all the areas in which I have experience and knowledge in.
Strength training, conditioning, rehabilitation, movement, posture and all of these can relate to all areas of your life.
Resistance Bands To Save Time!
Get strong through your entire body with resistance bands.
Resistance bands are a great way to build strength but also save time if you are a busy business owner with limited time to get to the gym.
A pack of decent bands will cost around £25-30. And they include anchor points to tie them up at different angles.
A lot of my clients use these to get amazing results in their bodies.
Today's exercise is the banded Pallof press.
This exercise not only gives you great core strength but also works the rest of the body.
It creates core stiffness and anti-rotation.
This helps the deep muscles which surround the spine become super strong!
Which means less back pain whilst sitting all day behind the desk.
Just a set of resistance bands will give you an immense workout if done correctly.
With bands, you don't have to worry about gravity like with weights.
You can use them at many different angles and the resistance is through the whole rep.
They also teach your muscles to learn control.
I'd recommend 2-3 sets of 10-15 reps per side.
Much better than any crunch or sit up will achieve.
Stay strong to live long!