Ever sleep poorly and then struggle to get up and go? Perhaps your poor sleep is followed by a day of fast-paced or important decisions. You feel rushed and tired. Problems pile up and you end up working late. You skip your workout as a result.

At some point in the day, not feeling at your best, you indulge in a sugar-coated, fat bomb from a coffee shop. Momentarily, it makes a blah day feel a little better.

But sugar highs move fast. You are tired when you get home. Now there is family to attend to. You don’t have time to relax until you try to go to bed. You pour a glass of wine to unwind. While you sip, you watch your favorite show. It helps. You aren’t thinking about work. But now you can’t fall asleep.

Another glass of wine solves that problem. But the alcohol disrupts your sleep. At 4 am, you are awake, staring at the ceiling.

…queue your next round of the vicious cycle.

You can only lead out of who you are…

We all come packaged in these meat bags called bodies. That’s part of who you are. Like it or not, our physical health impacts our mental, emotional, spiritual, and even social health. Each part touches all the parts.

This can work for or against us. Positive inputs in any one area of life can encourage or support change in all parts of my life. Negative inputs in one area can drag other areas down.

This isn’t absolute. You can be in great shape physically but emotionally immature or intellectually undisciplined. However, the mindsets and disciplines that create health in one area of life tend to transfer to others.

So…getting back to your body, your physical health

I rarely write about physical health. But your health impacts your ability to lead. Here are just a few of the evidence-based benefits of physical health for leaders:

• Enhanced cognitive function: Improved concentration, sharper memory, faster learning, mental stamina, and enhanced creativity.
• Stress reduction: Exercise reduces the stress hormones of adrenaline and cortisol. It increases ‘feel good’ endorphins.
• Improved mood: Along with stress reduction, regular exercise contributes to reduced feelings of depression or anxiety. It’s been linked to improved patience and positivity.
• Increased energy: Eating well, sleeping well, and exercising are linked to improved energy and productivity.

If the negative cycle I introduced earlier resonated with you – there is a solution. One of the simplest ways to start making the change is with your physical health. It’s ‘simple’ because it’s tangible. Working through mental, emotional, spiritual, and social growth can feel abstract at times.

For twelve years, I had a ‘hobby job’ as a strength and conditioning instructor. I loved it. Many of my clients were hard chargers – business owners or experts in their fields. Working with them helped me see the connection between fitness and leadership. The carry-over was clear. Largely because the process of getting and staying in shape requires drive and self-management. It teaches you that your choices and actions determine results.

Winter, holidays, health and leadership

The holidays are coming. I hope everyone embraces and enjoys them to the max. But it’s also a time when many people start to reflect on their health.

Here’s what I recommend:

Get good sleep: Sleep makes everything better. Sleep quality is often determined by choices made earlier in the day. Here are simple tips that help:

• It takes a long time to metabolize caffeine. Cut caffeine 10 hours before you go to bed.
• Exercise, even if just a short walk.
• Stop eating at least 2-3 hours before you go to bed. (Limit fluids as well).
• Turn screens off (or use blue light blockers) 1 hour before bed.
• Take a warm shower, stretch, or do myofascial release before you go to bed.
• Keep the bedroom cool.

Hydrate: Staying well-hydrated keeps you healthier, more alert, and less likely to get sick. Individual needs change depending on your activity and size. Most estimates say between 8-14 8oz cups of water are ideal targets.

Move: Move your body. Our bodies require movement to make all of the systems work – for example, our lymphatic and digestive systems operate better if we move.

Minimally, walk or stretch. Even just 10-15 minutes a day is proven to make a difference.

Ideally, train in a way that includes heavy things and mobility (moving your body in many directions). Heavy things are good for your bones, nerves, and muscles. Maintaining a full range of motion in each joint keeps you nimble, and reduces the likelihood of injury and inflammation.

Eat well: There is no one way to eat or a ‘best’ diet. My preferred approach is to focus on intake – not on limits. I get great results by ensuring that I try to eat at least four servings of raw fruits or veggies a day plus a lot of protein. For protein, I eat one gram of protein per pound of what I weigh.

Combine eating like this, with drinking enough water and I don’t have much room left over. I’m less likely to snack. I don’t need to count calories.

If you aren’t sure what is best for you, talk to a dietician. Or experiment and see what works. The best approach is a healthy one you enjoy and will stick with.

A fitness resource, for leaders:

I like sharing good resources. Here’s one to check out: A friend of mine, Shannon Logan, is a busy mom and business owner. She owns True Core Gym in Maryland. I don’t receive anything for pointing you in her direction.

Shannon has written an article 15 Holiday Health Hacks that shows you how to eat what you like – without compromising your health. Read it here.

Additionally, she has developed a simple, quick, online fitness program called FitCEO. She designed it for busy leaders who struggle to fit it all in. Check it out here. Scroll down to watch her 2-minute intro video.

To conclude

Personal development is leadership development. Taking care of your body is justified. It is worth the time and effort. It’s an investment, not a luxury. It’s part of how you lead well.

Take good care,

Christian

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