Train For Success

By Traci L. Suppa

Meet your entrepreneurial challenges in peak physical condition.

03 Min Read Time


The entrepreneurial journey is a marathon, not a sprint. Like anyone
preparing for a 26-mile run, it’s essential to be in optimal physical shape. Long, stressful days mean less time to exercise, sleep or prepare healthy meals.

Nurture the Athlete in You

According to studies, healthy habits result in higher productivity,proving the notion that fitness, stress-relief and immunity can enable you to go the distance.

Workers who:

  • Eat healthy are 25 percent more likely to have higher job performance
  • Exercise for 30 minutes, three times per week, are 15 percent more likely to have higher job performance
  • Get time off for R&R are 14 percent more engaged in their work
  • Feel happy are 12 percent more productive

Here’s how to fuel your productivity so you can see your entrepreneurial endeavors soar:

1. Feel the Burn

Exercise is time well spent. Working out:

  • Helps the brain cope better with stress
  • Amplifies your ability to concentrate and think creatively
  • Maximizes productivity and the ability to make complex decisions

2. Shut It Down

You need between seven and nine hours of sleep for your brain as well as your body. Any less increases anxiety and diminishes your gray-matter power for important jobs like:

  • Attention
  • Executive function
  • Memory
  • Impulse control

3. You’re the “Om” That I Want

The benefits of yoga can’t be understated: It reduces stress; improves strength; helps alleviate anxiety, depression and insomnia; and can lower blood pressure.

Start slow and easy with restorative yoga; then work up to Vinyasa or Bikram yoga for a more challenging workout.

4. Say No to a Third Cup o’ Joe

What’s the secret to more energy? You’re more likely to find it on a plate than in a coffee cup. Think complex carbs, fiber and protein to sustain you through the day. Add these to your shopping list:

  • Almonds
  • Bananas
  • Beans
  • Citrus fruits
  • Eggs
  • Kale
  • Oatmeal
  • Salmon
  • Yogurt

5. Boost Your Immune System

You don’t have time to be sick.

  • Ask your doctor about a flu shot and other vaccinations.
  • Take vitamins, minerals and probiotics — preferably through food. These all play an important role:
    • Vitamin A: Carrots, pumpkin, sweet potatoes
    • Vitamin B6: Bananas, potatoes, tuna
    • Vitamin C: Oranges, strawberries, bell peppers
    • Vitamin D: Fortified milk and cereals, salmon
    • Iron: Beans, chicken, kale
    • Zinc: Chick peas, oysters, yogurt

“The greatest wealth is health.”

Virgil (Roman poet)

Sources: Business News Daily, Zane Benefits, University of Warwick, American Psychological Association, American Council on Exercise, National Sleep Foundation, Mayo Clinic, Everyday Health, Harvard Health Publications, Cleveland Clinic