Running a business in the health and wellness industry comes with an interesting challenge. It’s not just about what I teach my clients—it’s about living it, too. As a fitness entrepreneur, my success isn’t just measured by business growth, but by my ability to prioritize my own physical health, mental well-being, and energy levels so I can show up fully for my clients.
Many business owners struggle with this. Research shows that 72% of entrepreneurs report mental health struggles, with burnout and stress being major contributors (Forbes, 2023). Add to that the demands of maintaining a fitness and wellness routine, and it’s easy to see why balance can feel elusive. But as I’ve learned, health and business success don’t have to compete. They can (and should) work together.
Here’s how I integrate wellness, fitness, and mindset into my daily life as a fitness entrepreneur.
Morning: Setting the Tone for Energy & Focus
I start my day between 7 and 7:30 AM, depending on the season. As a fitness entrepreneur, I know that how I begin my morning sets the tone for productivity, movement, and mental clarity. Instead of diving straight into work, I prioritize simple wellness habits:
✅ Hydration & Nutrition First – I drink my go-to celery, lemon, ginger, and green apple juice, which helps with hydration, digestion, and (a bonus) clearer skin. Research has shown that proper morning hydration can improve cognitive function and energy levels (Harvard T.H. Chan School of Public Health, 2022).
✅ Digital Discipline – I try to avoid immediately scrolling through my phone, although Substack can be tempting! Instead, I take time to mentally map out the day and focus on what needs to be prioritized.
✅ Fueling Up for Productivity – After prepping my morning decaf (I cut caffeine due to its impact on my blood pressure and anxiety), I eat a balanced breakfast—usually cream of wheat with banana and raisins or protein-packed egg bites with toast. This ensures stable energy levels and avoids mid-morning crashes.
✅ Intentional Work Blocks – I dedicate the first few hours of my day to creative work—outlining content, writing blog posts, and strategizing for social media. Research in productivity shows that deep work in the morning leads to higher efficiency and creativity (Cal Newport, Deep Work, 2016).
Midday: Movement as a Non-Negotiable
One of the biggest lessons I’ve learned? If you don’t schedule your workouts, something else will fill that time. As an entrepreneur, it’s easy to prioritize work over movement, but I see exercise as an essential business investment.
By 11 AM, I head to the gym, structuring my workouts in a way that aligns with longevity, mobility, and functional strength—the same approach I teach my clients.
🔹 Strength Training with Mobility Focus – Research supports that resistance training improves bone density, metabolic health, and longevity (Journal of Strength and Conditioning Research, 2021). My workouts emphasize compound movements (squats, deadlifts, presses) and mobility drills (hip openers, core work) to prevent injury and keep me moving well long-term.
🔹 Active Recovery & Stress Management – Recovery is just as important as training. Whether it’s foam rolling, stretching, or a short walk, I build in time for movement that doesn’t stress my body. It keeps me mobile, pain-free, and energized.
After the gym, I shower, have lunch, and transition into part two of my workday.
Afternoon: Coaching, Content & Business Growth
The second half of my day is dedicated to coaching, content creation, and business strategy.
📌 Client Sessions & Coaching Calls – I work with clients through a holistic coaching model, integrating fitness, nutrition, and wellness coaching so they don’t just work out, but build sustainable habits.
📌 Content Creation – Writing for my blog, posting on Substack, and editing YouTube videos all fall into this block. As a fitness entrepreneur, I’ve learned that creating valuable content is key to connecting with my audience and growing my business.
📌 Business Development & Mastermind Calls – I invest time into Mastermind groups and continuing education (I dedicate 50-60 hours per year to certifications and research to stay at the forefront of health coaching). Entrepreneurship is about constant growth, learning, and adaptation—just like fitness.
By 5:30 PM, I begin wrapping up my work, organizing tasks for the next day, and shifting into personal time.
Evening: Unwinding & Prioritizing Recovery
I aim to disconnect from work by 6 PM—though as an entrepreneur, that’s always a work in progress! My evening routine focuses on recovery, relaxation, and setting myself up for a productive tomorrow.
✔ Cooking & Quality Time – Cooking is a big part of my wellness routine. I prepare 90% of my meals at home, emphasizing whole, nutrient-dense foods that fuel both my body and my work.
✔ Meditation & Sleep – I meditate daily and prioritize 8-9 hours of sleep (a non-negotiable for recovery, hormone balance, and overall wellness). Entrepreneurs who get sufficient sleep perform better cognitively, make sharper decisions, and reduce burnout risk (National Sleep Foundation, 2023).
✔ Reflection & Adjustments – I review what worked that day, tweak my schedule if needed, and make sure I’m staying aligned with both my business and health goals.
The Key Takeaway: Balance is an Active Process
As a fitness entrepreneur, I’ve learned that taking care of my own health isn’t a luxury—it’s a necessity. If I don’t prioritize my own movement, nutrition, and recovery, I can’t show up fully for my clients, my business, or my life.
Balancing business, health, and wellness is an ongoing process, but it’s possible with intentional habits, structured time, and a commitment to long-term well-being.
If you’re an entrepreneur struggling to prioritize health, start small. Block off time for movement, meal prep, or stress management, and treat it like any other important business task. Over time, those small actions will lead to bigger transformations.
LOOKING FOR A FITNESS PLAN THAT ACTUALLY WORKS FOR YOU?
If you’re ready to ditch the extremes and find a training & nutrition approach that actually fits your life, let’s chat. In my Fitness Roadmap Call, we’ll map out exactly what’s missing from your routine and create a clear, realistic plan—so you can finally see progress without burnout.
📌 Book your free call here → [Fitness Roadmap Call]
References
https://www.forbes.com/sites/jeffkauflin/2023/10/25/forget-crushing-it-startup-founders-open-up-about-mental-health-problems/
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink?
https://www.forbes.com/councils/forbesbusinesscouncil/2023/10/12/sleep-the-ultimate-productivity-hack-for-entrepreneurs/
