• The Business Owner

Benefits of staying healthy for you and for your business

Health and wellbeing have never been so important than in the last 8 months. Reducing stress, controlling anxiety, maintaining fitness and a healthy bodyweight whilst finding a healthy escape should be at the top of our daily list.

The pressures of running a business during a pandemic mean all of the above slip down that list and never really begin.

Food, fitness and tracking health stats is all it takes to make a difference – however putting the theory into practice is where the battle begins. A new healthy routine won’t happen overnight, and a full-blown restriction diet is not the way forward.

The key is small changes, find 30 minutes 4 times a week to exercise, put it in the diary as a meeting, get up 30 minutes early, take your kit to work and head home after a training session – you will know what will work best to create this long term.

As a personal trainer now with a health tech business heading into my 40’s I know firsthand the pressures placed on business owners. I now also understand how painful sitting is!!! That curvature of the spine and closing of the hips for hours is unpleasant.

Therefore, a large focus of your exercise should be unwinding the desk, the tech neck and T-Rex arms!! Mobility and flexibility sessions along with cardio is a great starting place.

If you have gained weight and become rather deconditioned, I would avoid running. The rowing machine although an epic piece of kit closes the hips and, in many ways, mimics the seated position you are in most of the day. Spin bikes, assault bikes, swimming, hill walks, mountain biking, ski ergs, boxing are all epic!!

If you are starting out, a great place to begin is a 30-minute walk, noting how far you went. Then to progress simply aim to either increase distance in 30 minutes or add 10% to the time you are out for.

Mobility and flexibility are key – it feels great and can build up into a great sweat session. The best place to start is logging into my app, Xerlife and work your way through a couple of our no kit required videos. Start with basics and build yourself up.

Eating healthily is an absolute must but an absolute minefield!!! The key points to start with are:

- Always eat breakfast

- Fuel your body throughout the day

- Stay hydrated

- Eat food closest to its natural state

- Prepare food, fail to prepare and prepare to fail!!

The more in-depth finer points to food are extensive and need more time to discuss.

However, I will share my favourite breakfast with you:


  • 3 Medium Eggs

  • 2 tbsp Porridge Oats

  • 1 Large Bananas

  • 1/2 tbsp Coconut Oil

  • 10 Blueberries

  • 1 tbsp Peanut Butter (smooth or crunchy)


1. Blend the eggs, oats and half the bananas in a blender. This is your pancake mix.

2. Heat the coconut oil in a frying pan on a medium heat.

3. Pour 4 small amounts of the mix into the pan at a time, flipping once the top has started to set.

4. Stack on a plate and pour over the blueberries, the second half of the banana, add a tablespoon of peanut butter.

Tip - If rushed, blend it the night before, saves time in the morning. Stir before use. Note - the longer you blend for the thinner the mix, play around to find your preferred texture. Safety - make sure the eggs are cooked.

Remember little steps in the right direction is how it all starts!!

Paul Wanford is the founder of Xerlife, a health & wellbeing tech start up. He has over 20 years in the fitness industry and has a successful personal training business.

Check out www.xerlife.com and head to their corporate area.