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.

I've found that interspersing my life activities with work activities and vice versa has made all the difference. Breaks are key. I, personally, take a break after every task (or after two small tasks) to check my socials, enjoy some conversation with connections on LinkedIn, or smoke a nice, relaxing cigarette. Working from home without human connection can lead to depression, and being bipolar, I need to be especially careful not to fall into the void. I also take time to organize and reorganize my to-do list 3-4 times a day and make sure I am realistic about the work I have set out for the time I am working. I typically work about 5 hours each day, but my working hours can reach as much as 22 hours when powering through an assignment.

When running a business and specially when the business is your passion, it can be very overwhelming and difficult to find time for oneself. However, it is extremely crucial to once in a while step back, appreciate what you are doing, be grateful, recharge, and continue.

Very important point. We must find time for ourselves and for our daily eating routine. We should start with healthy breakfast that open the day for us.

First (and sometimes hardest) step is to decide you will change some habits, so that you regain the time it's going to take to pay attention to what YOU need. After that, decide what 3 things you will stop doing, and what 3 things you will start doing that serve you better. Finally, get an accountability partner or system to hold yourself accountable to what you say you will do. That way, you're not in this alone. And that can make all the difference! Here's to a happier, healthier YOU!

To maintain a healthy lifestyle, small business owners must make a deliberate effort to execute their healthy lifestyle plan.

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!

I believe a healthy lifestyle is a way of life and will definitely add energy and vitality into your lives and help you be more productive and persistent in your business life too. I think finding the time for your “ Me time” no matter how busy you are is soo important. I also believe it is good for your health to make it a habit to go out into the nature if possible, as much as possible. It can be the beach, desert, forest and even a large city park. Breathe deeply for a few minutes. It is energizing. It helps me stay healthy and with energy.

It's easy to forget to drink water and prepare healthy meals, especially on busy weeks. Here's a few quick tips that help my clients and I stay hydrated and nourished for energy, strength, performance and long-term health: → Drink water after waking up, 1-2 cups to start the day. Then top up every 30-60 mins. → Make protein the priority for each meal, then add veg/salad, and carbs last. → Avoid high carbs/high sugar during the day, it leads to rapid blood sugar spikes and drops. Stick to protein and fats. → Use convenient protein snacks to fill the gaps if you're too busy to sit for a meal. Like a protein shake/bar, jerky, protein yoghurt, eggs. → Keep a small water bottle with you or on your desk, that needs to refilling frequently.

I routinely skip meals and eat at the end of the work day ("intermittent fasting") and find this works well for me. I don't drink much water, but I do enjoy juice throughout the day to stay hydrated and get some good vitamins in.

For the self-employed, self Discipline is so important.. Have a little timer Notification (to phone or laptop) Even my smart watch- Preload with Daily intake 5 meal points a day * 10 Hydration points . Each person is unique. For example IBS IBD low gluton. as well as Food Intolerances. Custom Meal and food plans. As well as possible medications that have to be consumed with Food. And if you can put in a reward /treat for 2 weeks of being on track, such as a small dessert or specialty coffee. It's nice to have a spouse, or friend as an Accountability agent. Have some fun Rather than a Boring Chore to Adhere to the Diet plan. Live in Joy and Celebration

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.

Exercise plays a crucial role in maintaining both physical and mental well-being for small business owners. Beyond enhancing physical health, it reduces stress, boosts mood, stimulates creativity, and bolsters confidence. Despite busy schedules, incorporating exercise into daily routines is achievable. Options include walking or biking to work, taking breaks for stretching or yoga, joining fitness classes or sports teams, and using online resources for guided workouts. The key is finding enjoyable activities aligned with personal preferences and fitness goals.

Engaging in regular exercise not only bolsters physical well-being but also yields profound benefits for mental health. It serves as a potent stress alleviator, mood enhancer, creativity booster, and confidence amplifier. While the demands of small business ownership may seem all-consuming, integrating exercise into daily routines proves achievable and highly beneficial.

One of my top maxims is that your health is your wealth- and that your health can affect your wealth. Similar to financial planning goals as a guide or blueprint, create and stick to monthly, quarterly and annual fitness and nutrition goals for your health. Whatever your form of exercise may be whether going for a walk/jog, gym, fitness class, pickle ball, basketball, dance class, etc- make sure to book that in your schedule a few times per week at a minimum and stick to it. This will also help your brain/mental health and stress in as much physical health and fitness. It's easier said than done. It's very easy as an entrepreneur to have the work 24/7 mindset- but that will lead to burnout. Tip: re-read the 4 Hour Work Week.

I like scheduling walking breaks or push-up breaks throughout the workday. These activities are quick, and they make me feel refreshed and focused for the next task.

La planificación y delegar tareas , esto hará que tengamos tiempo para uno mismo y el trabajo saldrá con mayor eficacia y creatividad.

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.

I found it was very hard to disconnect when away from office, but I started leaving a list on the top of my desk of things that would need attention as soon as I returned. It allowed me to not worry about those things and I was able to address them as soon as I returned.

In addition to the helpful tips already mentioned here, my number one advice on managing stress is to prioritize sleep. If you struggle with it, don’t give up. Involve a professional, if needed. The health benefits of sleep, including reducing stress and balancing perspectives goes far in ensuring we can handle the hurdles thrown our way as professionals.

I highly recommend trying Imagination Technology by the Passion Company if you want to get a handle on your stress and anxiety.

Stress is unfortunately a component of life and as a small business owner it can be magnified even more so. Yet there are certain steps that can be taken as a business owner that can help reduce stress levels. As a business owner you should always have a plan in place to hedge against some unforseen scenarios. We have just experienced a pandemic, supply chain interruptions and staffing issues. Valuable lessons have been learned from these events that although we may not be able to prevent from occurring , as a business owner you will be better prepared to combat and deal with. Also be vigilant of laws and regulations whether local, state or federal that may impact your business or your industry. Review your insurance policy.

Building resilience is all about taking regular proactive action so that when unexpected stressful situations present, you have built in a buffer that allows you to respond rather than being forced into a highly stressful situation. Plan ahead for periods of illness and lost income. Build in a financial buffer so when unexpected expenses, illness or other unfortunate events occur, you are in a better position to manage.

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.

Taking time for yourself is essential for having a healthy lifestyle as a small business owner. You the business owner is your the most valuable asset your business has, taking care of yourself both mentally and physically is the best investment you can make for your business. Excercise, simply doing a 20 minute walk daily, can go a long way in reducing stress levels and lowering the risk of obtaining other diseases and conditions. Meditation, prayer or taking a hobby this will distract you from your every day rigors. Volunteer for a cause or your community, this in turn will give you fulfillment and feed your soul. These activities and actions will strengthen you physically, mentally and spiritually and lead to a healthy lifestyle.

As an introvert who’s experienced burnout, I can’t overstate the importance of “me-time” We need to shift from the hustle culture, which sees burnout as a badge of honor and normalize setting the right example for our teams.

For business owners currently "on the grind," self-care isn't a luxury you can't afford, it's a strategic investment in your business. While the hustle and grind mentality is often romanticized in the entrepreneurial world, burning the candle at both ends is a recipe for disaster. Chronic stress and exhaustion can lead to decreased productivity, creativity, and decision-making, ultimately impacting your business and personal well-being.

Taking time to gather your thoughts - feelings and emotions - with a clear mind I find it helps keep me motivated and moving forward -

As a father of young children, I commonly feel guilty when I am with family that I am not working. And when I am working I feel guilty that I am not with the family. You must decide to “be where you are” and drop the guilt and shame about not being everything to everyone. I have benefited also from realizing that “me time” doesn’t have to be “only me time”. It can be taking one of my three children for alone time together or a date night with my wife. The goal is just to remove stress and to amplify joy. If that’s the result, then the me time was achieved.

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.

Take time to give a few free hours weekly to non-work activities, such as helping out at an animal shelter, reading to a children's group at the library, visiting a "shut-in" etc. No matter how busy you are personally, you can always afford a few free hours for someone or some animal, or some child less fortunate than you.

When there is a lack of balance, it can create mental and emotional roadblocks- Balance can even viewed as important for survival. Lack of balance may impact those around you too. Be slow to Anger, quick to Forgive and Forget, Choose to Love and share empathy. Personal Reflection should lead to Gratitude and Set boundaries, but remember to Give clients and friends thanks for Respecting our boundaries. If internals exist- Values/beliefs/emotions It may be time to utilize the service of a Professional (Counsellor/Psychologist etc.) Edict = "Love to All and Harm to None" while preserving our Integrity

Remember to always celebrate your wins, no matter how small and don't focus on the negative. For example, you want to add a certain number of customers or make a certain amount of money in a week and you don't reach your goal. Don't focus on the fact that you didn't make your goal which will make you feel like you have failed and you'll be disappointed. It will be hard to motivate yourself to try again if you are focused on what you didn't achieve. Instead, celebrate that you did add ×# of customers or ×# of $$. You'll feel better and be more energized to keep trying.

If it’s not fun and you’re not passionate about your business, you won’t make it, try something else. You’ll wind up hating the business, and eventually either you or it, or both ,will go down.

For myself, one item that I always come back to is mindset. It may be the most important factor in becoming who we are and what we accomplish. Without it we don’t get the others done.