How to Get Fit & Healthy As a Busy Business Woman

Article written by Janae Kellogg

You’re a driven, busy business woman. If you weren’t, you wouldn’t be running your own business in the first place.

You wear a LOT of hats! Not just as a business woman, but maybe as a mom, wife or girlfriend, friend, dog mom, daughter, or more. It’s a lot, and you might even wonder how you get everything done in a day, much less get a workout in or meal prep.

But at the same time, you NEED your mind to function properly to do all the things and run a successful business. If your health starts to slide, you might not be able to focus, be creative, handle calls, deal with people, or do your daily tasks.

And if your fitness declines, your confidence might sink with it. This might trickle into your business and you start to show up less confident or worried what people think of you, because you’re a successful business woman but feeling every bit of unhealthy and unfit.

So, what do you do? How do you fit fitness into your busy life?

We start small. Baby steps. Probably just like when you first started your business.

We give ourselves grace and compassion for letting our health slide and everything else take precedence.

When I work with busy women, I recommend we get the foundations down first. We figure out how to fit the basics into your busy routine so it doesn’t feel like another job, but just fits into your current routine. It’s all about finding what works for YOU, but there are still foundational pieces that need to be done to improve your health and fitness. Again, just like when building a business 🙂 There are certain things you can’t avoid doing.

It starts with your morning routine. Instead of jumping into work right away or checking your phone, take a 20-30 minute walk, preferably outside unless you live in a cold wonderland. This will help clear your mind, energize you, and even increase your metabolism. If you’ve been feeling less creative lately, this can help spark your creativity again! Next, eat or drink a protein shake within one hour of waking up, and wait to drink coffee 1-2 hours after that. I know that might be hard for some of you, but this will improve your cortisol and blood sugar levels and not make your body so dependent on caffeine.

Now you are ready to start tackling work tasks for the day!

You might have a million things to do, but breaks are really important. I see a lot of business women skipping meals because they forget to eat or aren’t hungry. Lack of hunger is a sign of a slow metabolism; hunger is actually a GOOD thing. So if you want to increase your energy and fit into your clothes better, you need to eat. I recommend setting meal reminders on your phone for every meal. That way, you will be less likely to forget to eat. Every 3-4 hours is ideal. If you can fit in another 15 minute walk after your meal, this will improve digestion and give you a good midday mental break.

So when do you workout?

Whenever it works best for YOU. For some they prefer morning to get it done right away. Others prefer afternoon as a midday mental break. If nighttime work best for you, go for it! The important thing is to do it when you can stick to it and start to be consistent. If you are just getting into working out, three days a week is a great start. I recommend 3-5 days a week depending on the person and your fitness level. Start small and build up from there.

An evening routine is just as important as a morning routine. Set a time when you are DONE with work and be done. No checking emails or messages after a certain time, or you will burn yourself out. Your health and well-being matters just as much as your client’s questions. Sleep is KEY. Working from 5 am to midnight day after day is not sustainable and you cannot keep that going long term, or your health is going to suffer even more. If you have troubles winding down at night, try some yoga, stretching, meditation, or breathing exercises. These all helped me tremendously when I was going through insomnia and crazy anxiety at night.

The last thing that is so important is managing your stress. Having your own business is stressful! Make a list of things that bring you joy, feel fun, and help you feel less stressed, and do one of those things once a week. I promise this will help you show up better in your business. I get it; it’s very hard for me to step away from work too, but the more we fill up our own cup, the better we can show up and attract and receive in our business and life.

Small steps will make a huge difference. Don’t think you have to make a complete change overnight. Just by walking more, sleeping more, getting a few workouts in each week, and make better food choices, you will start to see your health improve.

Remember, the more you work on yourself, the more every other area of your life will improve, including your business. It all starts with you and is a ripple effect.

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Meet Janae:

Hi! My name is Janae Kellogg and I am a personal trainer, health & fitness coach, and yoga instructor. My passion is helping women become the best version of themselves and feel confident and strong in their body. I’m also the mom of the cutest little Boston terrier named Chip 

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