Written by: David Cogley, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Being a business owner comes with its own set of challenges and demands, often leaving little time and energy for personal health and fitness. It's a common scenario where the success of the business takes precedence, while personal well-being takes a back seat. However, neglecting one's health can have long-term consequences on both physical and mental well-being, which ultimately impact productivity and overall quality of life. As a business owner, it's crucial to recognise the importance of maintaining a healthy lifestyle to not only sustain success in the business world but also to thrive personally.
I've had the privilege of working with Jorge, a busy entrepreneur based in Manchester, UK, guiding him towards a healthier lifestyle while juggling his demanding schedule. As a business owner, Jorge's schedule was often packed with meetings, deadlines, and countless tasks. Jorge had established a very successful music and events business, JBM Music, as well as a successful bar, Joshua Brooks, for the previous four years. However, this business success meant he let his health and fitness take a back seat in the process. Together, we focused on incorporating five essential health tips into Jorge's routine: hydration, sleep, cardio exercise, weight training, and nutrition. These strategies proved effective in optimising Jorge's physical and mental well-being, ultimately leading to increased productivity and him drastically improving his body composition in the process. Let's explore these five tips and their impact on Jorge's journey.
1. Hydration for enhanced productivity
Ensuring Jorge stayed adequately hydrated was paramount for optimal brain function and overall health. I emphasised the importance of drinking water regularly throughout the day. Jorge aimed for at least eight glasses (500ml each) of water per day, adjusting the amount based on his activity level and climate. By using hydration apps and setting reminders, he was able to consistently consume enough water to combat fatigue, maintain focus, and enhance cognitive performance.
2. Sleep
Quality sleep played a foundational role in Jorge's journey towards improved productivity. We established a consistent sleep schedule, ensuring he received seven to nine hours of uninterrupted sleep each night. Together, we worked on creating a sleep-friendly environment, minimising distractions such as electronic devices and optimising the comfort of his bedroom. Prioritising sleep became an essential component of his daily routine, allowing him to recharge his body and mind, leading to enhanced energy levels and mental clarity.
3. Cardio exercise
Incorporating regular cardiovascular exercise was instrumental in Jorge's pursuit of optimal health and productivity. We integrated aerobic activities such as running, cardio gym classes, and five-a-side football into his routine. Jorge aimed for at least 150 minutes of moderate-intensity cardio exercise per week, in line with the current World Health Organizations guidelines. Performing more enjoyable forms of cardio such as football meant cardio was something Jorge looked forward to, instead of feeling like a chore. We found innovative ways to integrate physical activity into his busy schedule, such as taking walking meetings or walking on short journeys Jorge might otherwise have driven to. By prioritising cardio exercise, Jorge experienced improved overall well-being and enhanced cognitive function.
4. Weight training
We recognised the significant benefits of strength training for Jorge's physical and mental health. Regular weight training sessions focused on improving muscle strength and endurance, enhancing bone density, and boosting metabolism. We incorporated three gym sessions per week into his fitness routine. Working together, we developed a customised programme that aligned with his goals and schedule. We focused on whole-body resistance training sessions and getting stronger in compound movements such as deadlifts, squats, chin-ups, and bench press. We performed two exercises back-to-back in a superset structure, and each workout contained three or more of these supersets. One example of a superset we performed was a Hack Squat and a Dumbbell Bench Press. All training loads were tracked, rest times were monitored, video analysis was performed on certain exercises, and of course, training intensity increased massively. The release of endorphins through weight training promoted a positive mood and reduced stress levels, contributing to Jorge's increased productivity.
5. Nutrition
Proper nutrition was a key pillar in Jorge's journey towards optimal health and productivity. We emphasised a balanced diet consisting of whole grains, lean proteins, fruits, vegetables, and healthy fats. We steered clear of excessive consumption of processed foods, refined sugars, and unhealthy snacks, as they could lead to energy crashes and decreased focus. Since food preparation time was minimal for Jorge, he outsourced his meal preparation and used a local company to prepare his meals. This made it easier for Jorge to ensure nourishing options were readily available throughout his busy days. Prioritising nutrient-dense foods fuelled his body and supported optimal brain function, ultimately enhancing his productivity.
It was inspiring to witness Jorge's transformation as he implemented these five health tips into his busy entrepreneurial lifestyle. By prioritising hydration, sleep, cardio exercise, weight training, and nutrition, Jorge maximised his physical and mental well-being, ultimately leading to increased productivity. These strategies, tailored to his individual needs, propelled him towards a healthier and more fulfilling life. Jorge decreased his body fat levels from 35% to 9% and dropped 24kg off his bodyweight, adding years to his life in the process.
Remember, investing in your health as a busy entrepreneur is essential for long-term success and overall happiness.
If you would like to see more stories such as Jorge’s or start your own fitness journey, visit davidcogley.com for more information.
David Cogley, Executive Contributor Brainz Magazine
David Cogley is a renowned personal trainer, known for his expertise in achieving remarkable body transformations. David’s work has gained recognition in prestigious publications such as Men's Health, The Daily Express, Manchester Evening News, and LoveIt! Magazine. Qualified with a BSc in Strength and Conditioning and an MSc in Exercise Physiology, he possesses a strong educational background that complements his practical experience. David’s contributions extend beyond training clients as he has published a peer-reviewed scientific article in the esteemed Journal of Sports Biomechanics. Moreover, he has shared his knowledge with honours degree university students and over 300 elite-level personal trainers.
