As leaders, we often find ourselves pulled in a million directions. Meetings to attend, decisions to make, teams to inspire, crises to manage—it’s a lot. In the whirlwind of responsibilities, it’s easy to lose sight of a critical pillar of leadership: staying fit.
Now, I’m not just talking about how many push-ups you can crank out (though kudos if you’re crushing it there). I’m talking about a holistic fitness framework—physical, nutritional, and mental—that enables you to lead with clarity, resilience, and energy. Leadership isn’t a sprint; it’s a marathon. And to be effective, you need to be in shape to handle the long haul.
The Fitness Framework: Physical, Nutritional, and Mental
Let me share a bit about my personal journey. Like many of you, I’ve faced challenges and learned valuable lessons—both through my own experiences and by observing how other exceptional leaders stay fit and ready to lead.
1. Physical Fitness: The Foundation of Stamina – This is where I feel most confident. I’ve always been active—I love running, biking, skiing, and generally pushing myself physically. Recently, I started incorporating more strength training into my routine—a humbling but rewarding challenge.
For me, physical fitness isn’t just about looking good or hitting personal records. It’s about stamina—the ability to show up every day, ready to perform, no matter what’s on the agenda. Let’s be honest, leadership can be exhausting. If you’re not physically prepared, you’ll feel it when stress ramps up or when days stretch longer than planned.
What works for me? I set a personal baseline: I always strive to be “half-marathon ready.” That means being able to run 13.1 miles without significant preparation. This goal gives me a clear measure of my physical fitness level while providing enough flexibility to adapt to the seasons of life.
2. Nutritional Fitness: Fueling the Machine – This is the area where I have room to grow. I’ve always leaned toward healthy eating, but my Achilles’ heel is quantity. You know that second helping that seems like a good idea until it isn’t? Yeah, me too. Or the afternoon snack-fest—it’s like a meal before dinner. Did I just eat two meals?
Nutrition is about more than avoiding junk food—it’s about fueling your body with the right nutrients, in the right amounts, to perform at your best. Without proper nutrition, I’ve found my energy dips at the worst moments—like during long meetings or decision-heavy afternoons.
Here’s what I’ve learned:
- Prioritize quality over quantity. A friend often reminds me: ‘You cannot out-exercise a poor diet.’ This resonates with me because no matter how much I exercise, I’ve learned that eating healthy foods in the right portion sizes is what truly makes the difference.”
- Consistency over perfection. Sure, I enjoy an occasional treat here and there, but I know the key is showing up every day with the right choices, most of the time.
- Pause before overeating. When I find myself reaching for that second (or third) helping, I pause and ask: Will this fuel me or slow me down? I’ll admit—it’s still a work in progress.
3. Mental Fitness: The Key to Resilience – If physical fitness gives you the energy and nutrition provides the fuel, mental fitness is the engine that keeps everything running smoothly. For me, mental fitness is an ongoing journey, and much of it comes back to one critical factor: sleep.
The younger version of myself believed that four hours of sleep a night was plenty. I’d stay up late working, burning the candle at both ends, and convincing myself that I could “sleep when I’m dead.” In hindsight, that mindset didn’t serve me well. I paid the price—poor focus, reduced patience, and a general sense of being “off.”
Over time, I realized that sleep isn’t a luxury; it’s a necessity. I treat sleep as non-negotiable, targeting 7-8 hours of sleep per night. I track my sleep daily, and if I notice I’m not getting enough, I make adjustments—whether that means going to bed earlier or restructuring my evening routine. Sleep is a critical foundation of health and wellness, and tracking it helps me stay intentional and prioritize rest when needed.
Beyond sleep, mental fitness for me also includes mindfulness practices, setting boundaries, and giving myself permission to rest when needed. Even a short mental break or a few deep breaths can help me reset and stay focused.
Why Fitness Matters for Leaders – So why all this emphasis on fitness? Because as leaders, our performance isn’t just about us—it’s about the people we lead, the organizations we serve, and the goals we strive to achieve.
Here’s what I’ve noticed in my own journey:
- Energy to lead effectively. I feel the difference on days when I’m well-rested, fueled, and physically ready. Long days, tough conversations, and high-stakes decisions are easier when I’ve prepared myself.
- Clearer thinking. When I eat right and prioritize rest, my focus sharpens, and I make better decisions.
- Resilience. Fitness—both physical and mental—helps me recover from setbacks, adapt to change, and stay calm under pressure.
Setting Your Baseline – For me, “half-marathon ready” isn’t just my fitness benchmark—it’s a way to ensure I stay consistent across physical, nutritional, and mental fitness. Your baseline might look different. Maybe it’s being able hike 5 miles without feeling winded. Maybe it’s having the stamina to stay sharp during back-to-back-to-back meetings. Whatever it is, the key is to define your baseline and work toward it with consistency.
Here are a few tips to get started:
- Start small and realistic. Don’t try to overhaul your entire lifestyle overnight. For me, it started with running a few miles, not a marathon. Maybe for you, it’s committing to a daily walk or eating a healthy breakfast.
- Keep yourself accountable. I track my fitness goals by focusing on daily habits, like ensuring I get at least seven hours of sleep. Find what works for you—whether it’s tracking your sleep, journaling, or using an app.
- Be kind to yourself. Being fit isn’t about being perfect. I’ve had my fair share of setbacks, but I’ve learned not to let a bad day derail my commitment. Just pick up where you left off.
The Challenge – Remember, fitness isn’t just about ticking boxes on a checklist. It’s about building a strong foundation that allows you to lead with energy, focus, and resilience. It’s about showing up as the best version of yourself—not just for your team, but for your family, your friends, and most importantly, yourself.
As we step into this goal-setting phase of the year, I challenge you: Don’t just think about what you want to achieve. Focus on how you’ll prepare yourself to rise to the challenge.
Are you fit? If not, now’s the time to start. Take a moment today to ask yourself: What does “fit” look like for you? Define it, write it down, and take the first step toward achieving it.
Your future self will thank you.
See you next week,
Brent, your Rivr Guide
