We all know launching or operating a start-up is an immense task in itself. A lot is involved. From customer development, business plans, resourcing, designing, coding plus so much more. Being a founder of a startup or working for one (as I currently do) takes a great toll on you. Soon you’re working 45+ hour weeks, often at irregular hours and before long, the various day-to-day tasks become a routine of chaos.
Yes the chaos can be controlled by simply organizing a daily calendar. However how many of us are eating and exercising correctly when we plan our days? For the past 12 months my approach to this has been casual and often last minute. It’s not that I was lazy, but more short on time to think about putting aside some time for a morning jog as I have client calls and more often than not I chose the closest take-away store outside the office for lunch as I still had a tonne of paperwork to do.
So earlier this year I made the decision to plan a healthier diet and establish exercise habits. Below are some of the ways I have explored in achieving this change of lifestyle.
Beginners: We all need to start somewhere.
- Office movement: Make sure you get up every few hours and move around. Stretch your neck and shoulders. Walk around the office in between calls. Walk an extra block to another café/shop to get your morning coffee or lunch.
- Posture: This is really important! While sitting at a computer all day can make you tired, you should never let your posture collapse otherwise you will get back pain. Make sure you always sit up straight, move every few hours and even talk to your boss about getting an ergonomic chair. It’s expensive but a healthy investment to keep workers spines in shape.
- Simple Exercises: I recently found this easy but effective exercise routine that has been designed to wake you up during a long day at the office full of tension.
The Blues Booster:
1. Torso Stretch: While sitting or standing, raise arms overhead and clasp hands together. Rise up from the torso feeling tension in the mid section. Hold for 20-30 seconds.2. Bicep and Wrist Stretch: While sitting or standing stretch right arm out in front of you, palm facing up. With your left hand lightly pull down on the fingers of the right hand until you feel a stretch in the bicep and wrist. Hold for 30 seconds. Repeat on the other side.
3. Shoulder Shrugs: While sitting or standing bring shoulders up towards the ears and hold for 1 second. Drop the shoulders and hold for 1 second. Repeat 5 times in each direction.
4. Neck Stretch: Bring head down towards left shoulder. With the left hand lightly pull down on the head feeling a stretch in mid to back of the neck. Hold for 30 seconds. Repeat on the other side.
5. Back Stretch: Stand about a foot away from your desk or countertop. Slowly fold body over until your back is level with the floor. Your arms are stretched out holding onto desk surface. Slowly pull back until you feel a stretch along your back. Hold for 30 seconds.
6. Hamstring & Glute Stretch: From a standing position, bend slightly at the knees. Bring the right leg across the left knee and lightly press until you feel tension in the hams and glutes. Hold for 30 seconds and repeat with the other leg.
7. Triceps Stretch: Bring left arm overhead, bend your elbow until your left hand is behind your back. Put your right hand on your left elbow and gently press down light stretching is felt. Hold for 30 seconds. Repeat with the right arm.”
For more simple exercises, check out the Freelancer Workout – http://t.co/D81Krdr
Runkeeper: For those already running, I recommend you try RunKeeper. It’s one of my favourite apps. Using your iPhones inbuilt GPS, every time you run you can track duration, distance, pace, speed and more, all in real-time. The real magic is at the end of your exercise, Runkeeper uploads that data to your online account, where it gives a google map route of where you have been, statistics to help you judge how you’re improving and even join teams with mates to keep track of each other. I know Pollenizer’s very own Phil Morle is a huge fan, and it helped him improve his running leading up to last years City2Surf.
Diet: Startups have this magical way to make you work long irregular hours at a computer all day and night. Unfortunately your diet can suffer the worst. Urgent meetings, deadlines, releasing new code… priorities like these are great excuses for you to forget about eating right and taking the easy way out by grabbing some take away just outside the office. I have found two ways of countering this.
- Weekly meal planner. I come up with some healthy meals to make for breakie, lunch and dinner during the working week and challenge myself to see it through. I’m currently eating lots of proteins, cutting out all sugars and some carbs to keep me going.
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Speak to a nutritionist about what kind of diet will help you achieve your goals. Everyone is different and what’s working for me may not be good for you. Best to seek advice from a qualified nutritionist or another medical professional before doing any major changes to your diet.
Advanced: For those who are already active, eating right and doing some of the above, it’s time to step it up a notch.
Gym: Getting a gym membership is an excellent way of committing yourself to bettering your health and fitness. You’re surrounded by other like minded people, can tap into the knowledge of the staff on what exercises you should be doing and lets not forget all the access you need to a diverse range of weights and equipment that focus on every part of your body.
Fitness First is a great gym to join as you get access to all their gyms Australia wide. Perfect for when you’re traveling interstate for work meetings. For the lady’s, Fernwoodfitness.com is a female only gym if you prefer to workout without the male distraction. Be sure to research other gyms as budget and personal preference do play a big part in your choice. Go in and get a tour, and don’t let them pressure to sign you up on the first day.
Personal Trainer: Hiring a PT is a big call to make. They are expensive but you should look at it as the ultimate investment for your body and wellbeing. Having someone there to keep you motivated, eating right, excising correctly and best of all tailored to your own goals and needs is fantastic. You will find that the results you want will come faster. Make sure you ask your PT lots of questions, they are working for you, use them!
That should be enough to get you started, just remember that these are some of the ways that I have explored in improving my fitness. As I am not a qualified fitness professional and everyone is different, before making any changes to your exercise routine or diet, you should seek the advice of a qualified fitness professional or visit your general practitioner.
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