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- Lifestyle Entrepreneur #41
THE LIFESTYLE ENTREPRENEUR
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Gratitude
Wellness Tip: Top 3 recovery tools
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Post: 7 e
Article: Quarterly Planning
Wellness Tip
I’m a highly active 44 year old who wants to maintain my level of activity for the next decade, and a high level of activity relative to my age for the rest of my life.
My current average weekly activity schedule is:
Jiu jitsu 2x a week
Strength training 3x a week
Walking 10,000 steps
3 hours of dancing
And I’m planning on adding 1 day to my strength program next week, plus wakesurfing starts next week!
Because of this objective, recovery has become more important every single year for the past few years - and is now a primary driver in determining my ability to maintain my lifestyle.
In my 20s I didn’t think about recovery
In my 30s I also didn’t think much about recovery and was just tired all the time
In my 40s I think about it every day
What are my top three actions for recovery? That’s a trick question, because the foundational aspects of wellness - sleep, nutrition, hydration, stress management, regular exercise, lots of daily movement, will get you 80% of the way there - take good care of yourself and you’ll recover well and be able to do what you want.
But to push it hard like I want to, there are many additional modern tools and tactics that can improve our ability to recover. Here are my current top three:
Thermal exposure - I’ve gotten really consistent with sauna/cold plunge sessions in the past year, and over the past few months have amped up my game by moving from my IR sauna in my basement to commercial electric-heated saunas in a public space.
The results have been a notable decrease in soreness and joint achy-ness during the week. The change in sauna heat and consistency being the biggest change, that’s the activity I want to highlight here. Sauna has many benefits, reduced inflammation being one of the major ones.
Fish oil - I’ve taken fish oil for a decade off and on. After a period of using cheaper pills from Target, I recently upgraded to liquid fish oil from Nordic Naturals. It’s VERY expensive, but for me worth it to have a high quality and high dose every day.
This change caused immediate reduction in inflammation and soreness in my joints - which is especially notable when training jiu jitsu.
Fish oil provides omega-3 fatty acids, which are lacking in almost all humans due to the nature of our diets. Adding them reduces overall inflammation throughout the body, which causes many health benefits including helping recovery from exercise.
Hydration - Hydration is a foundational wellness area, but I’ve been paying more attention to it over the past few months and have been feeling the benefits. At this point if I’m feeling groggy, tired, or generally lethargic, the first thing I’ll do besides reflecting on my night’s sleep, is to increase my hydration.
Protein - I know I only said three, but this one is worth adding. I’ve eaten 1g of protein per pound of bodyweight (215 for me) for the past 12 weeks, and my energy has been way up, with soreness way down.
Protein is the building block for our muscle and soft tissue, so getting adequate amounts make reparation after work happen more thoroughly.
Being diligent about the foundational 80%, and adding focus on the above 20% items, has dramatically improved my ability to recover and feel fresh for my high activity lifestyle.
Action - take action on one of these activities and reflect on your recovery over the next few weeks.
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Life begins at the end of your comfort zone - Neale Donald Walsch
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7 Ways to be more present today - link
This week I went to Denver for the quarterly professional development day EOS® Implementers all participate in. All implementers follow EOS®, which means each quarter we review our previous quarter, think critically about our businesses and how we can service our clients better, and set our plans for the next quarter.
Practically speaking it looks like a 1 day conference where we all step away from our busy lives and businesses for a day and work on ourselves.
Joining a community of high caliber entrepreneurs who are pusing the limits of what’s possible in life, is one of the primary reasons I committed to this work.
And the benefit was amplifies yesterday at my twins’ 8th grad graduation, when their principle said during his speech - “you are the company you keep”
Oh man, if my kids could learn one thing from their first 9 years of school, I hope it’s that one.
We all know this, but it’s important to be reminded regularly so we can constantly audit our environments - we are the product of the people we spend our time with.
Making a conscious decision, and putting time, money, and energy into, finding the people I want to be more like and spending time with them, is exactly what I got out of those 36 hours I spent in Denver.
Just being around all those people, sharing our wins and losses together, and learning from eachother, we’re all more likely to make progress with our goals, and find things to work on to level up our games in business and life.
I’d call this group a formal group of colleagues. What are the other main ways I surround myself with great people to level up my game? Here’s my list:
Formal colleagues - I’m one of 800+ EOS® implementers - which is an active community of seasoned professionals all working to do one thing - help entrepreneurs get what they want out of business.
Peer group - I’m a member of one formal peer group that meets once a month and works through issues together. After about six months this group starts to form a bond and we help eachother out with a multitude of issues, and also reduces the loneliness of being a modern professional adult.
I had a call with one of my groupmembers just yesterday who had a referral he wanted to pass along to me.
LinkedIn Community - I’m part of a formal group of LinkedIn content creators who share knowledge, advice, and support for eachother. The growth that’s going on in that group is tremendous - most of them are growing way faster than me and are playing at the highest level of the game.
Personal assistant - As a solopreneur I don’t have a team currently. I recently hired my first full-time assistant, however, which has dramatically increased my productivity, accountability, and feeling of forward momentum.
General network - I’ve built an extensive network over the past decade that I can leverage when needed for advice, referrals, help with vendors and providers, and lessons learned. I tap into my network every week.
Friends - I have a moderate amount of career diversity within my group of close friends, but in general everyone I spend time with is very successful in their careers, is growth minded and always working to improve, and also spends time working on their health, wellness, and overall quality of life.
Partner - Our partners are our most important people in our lives, and our choice in partners are probably the most important decision we’ll ever make in life. My partner is someone who supports and challenges me to be a better person every single day.
What am I missing?
I’m currently not involved in much formal 1:1 support - e.g. coaching, therapy, anything like that.
Over that past 2 years I’ve had multiple 1:1 coaches, and also spent about 6 months going to a therapist biweekly for mental tuneups. Having graduated from each individual provider and getting great benefit from them, I’m currently following a very clearly laid out business development approach to building my EOS® practice that doesn’t leave much need or energy for 1:1 coaching.
There will come a time when I add that back in some capacity - most likely when I want to work towards a new achievement that I could use expertise on.
If you haven’t done so recently - do a 10 minute audit of all the relationships, networks, and groups that support your life. Where do you need to put more or less energy over the next year? Knowing where you want to go will allow you to take smaller actions that can get you there over time.
Talk to you next week,
Mike
Thanks for reading The Lifestyle Entrepreneur
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Whenever you’re ready, here’s how I can help you:
I’m a Professional EOS® Implementer. That means I work with entrepreneurial leadership teams (typically growth oriented business leaders with 10-250 employees) to develop three things:
Vision - getting teams 100% on the same page with where the company is going and how to get there
Traction - Applying discipline and accountability to achieve that vision
Healthy - Creating healthy, functional, cohesive leadership teams
If you or a business owner you know would like to hear more about EOS®,
Please click here for to schedule a free intro meeting.
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