In the June Issue:

Female entrepreneurship grew 58 percent from 2007 to 2018. Women-owned business numbers are sky-rocketing, as is the depression and burnout epidemic. Women entrepreneurs are juggling many balls and the one that drops most often is their well-being. It is easy for busy entrepreneurs to postpone self-care. 


By prioritizing your well-being first, you can better assist others, and create value through your business. To be successful in the long run, you need to nourish your business and yourself. Nourishment doesn’t mean just eating healthy and exercising. It means resting and relaxing so you can be at your best. It’s not difficult to create a system that honors the well-being of the founder and the enterprise. 


Here are a few tips for creating a wellness routine.


Clock-in The Z’s


The first thing to go when you have a deadline lurking is your sleep. There is way too much to fit in at regular hours. But sleep is not a luxury. It is a basic need of our body right next to water, food, and air. 48% of entrepreneurs say that they sleep six or fewer hours every night, while the recommended amount of healthy sleep is 7-8 hours.

Sleep deprivation is the root cause of many illnesses, including obesity. On the business end, it costs your creativity, memory, decision-making, and productivity. To get adequate sleep, create a schedule where you log off at least two hours before bed. It will give your body and brain a chance to unwind.


The quality of sleep suffers when you transition directly from business to bed. Create a calm, cool, and dark sleeping environment to sleep soundly. Sleep will give you a well-rested mind and body to tackle business challenges.

Eat Nutritious Food 

A diet that ensures business success will give you an edge over your competition. A well-balanced diet improves mental focus and productivity. A nutritious breakfast, snack, and lunch can significantly improve your efficiency. Eating every three hours is good for keeping your hunger hormones in check. Try to eat foods rich in fiber and protein. My clients love the healthy plate technique in my nutrition program. Start by filling half your plate with fruits and vegetables, then divide the other half into two sections, filling one half with protein and the other with healthy grains. Some healthy breakfast and lunch options are eggs, smoked salmon, avocado, low-sodium turkey slices, yogurt, and sprouted grain bread. You can download my balanced eating guide to learn more about healthy eating. Fueling your body with nutritious food will optimize the brain’s performance and boost productivity.


Make Time for Exercise


Skipping exercise isn’t just bad for your health, but also your business. Exercise provides the energy you need as an entrepreneur to carry out daily tasks. Prioritize exercise by putting it on your calendar and treating it like a meeting. I stay up with my exercise routine by conquering it first thing in the morning. It gives me the energy and motivation to accomplish my business tasks. You exercise in small intervals by taking walking breaks, especially during lunch hour, and using social time for exercise by going for a hike, a bike ride, or a run with friends and family.

 Curb The Stress


As female entrepreneurs, we are no strangers to stress. It all gets overwhelming, from pitches to invoices, setbacks to deadlines, and family to work from home. Make a list of the things that are stressing you. Try to address the cause of stress immediately, whether it’s an unpaid invoice or a follow-up email with a client. Find ways to take systemic breaks and do stress relieving activities like talking to a friend, listening to calming music, breathing slowly, and walking in nature.


Get Nurtured by Nature


Spending time in nature is relaxing. It’s easy to include in your existing routine, by going outdoors during lunch break, or waking up an hour early and going for a walk. You’ll get a healthy dose of vitamin D and endorphins. Fresh air and a natural backdrop will strengthen your immune system, reduce stress, and improve your mood. It will equip you with the energy to tackle work.


As a business owner, it’s easy to dive headfirst into the business world, working hard to make an impact. I was in the same boat, unaware of the importance of self-care through it all. But the stress and health effects caught up quickly, threatening my vision for the enterprise. Incorporating better sleep habits, eating nutritious food, exercising, and managing stress are easy wellness practices. Embracing your wellbeing will maximize your entrepreneurial potential, and help you become the leader you are supposed to be.

Meet Aesha Tahir, author and Exercise physiologist


Aesha Tahir is an exercise physiologist on a mission to help entrepreneurs and professional teams live better by embracing wellbeing. She is a wellness consultant, coach, author, and speaker. Her book, “Unhunched,” about discovering wellness through posture, will be released in May 2023. As a writer, she is passionate about postural health, nutrition, and brand building for entrepreneurs. Her work is published in Fitness Trainer Magazine and Personal Fitness Professionals, among others. When she is not supporting individuals and organizations to create a culture of wellness, she enjoys reading and running. You can find out more about Aesha on LinkedIn .


Find Aesha HERE! 

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