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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:
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.
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:
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.
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.
 | Christian Muntean is a seasoned expert in fostering business growth and profitability. With a Master's degree in Organizational Leadership and certifications as a Master Coach, Certified Exit Planning Advisor (CEPA), and International Mergers & Acquisitions Expert (IM&A), he guides entrepreneurial leaders through growth, succession planning, and exit strategies. He is an accomplished author of three books, including Train to Lead. Christian resides in Anchorage, Alaska, with his family. Learn More » |
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