Research shows that long work hours can affect healthy eating habits and setting time aside to work out.

And that makes a lot of sense.

Think about it.

If you’re working more than 40 hours per week, you will most likely grab some takeout instead of preparing healthy meals. It sounds like a time-saver, but the truth is that you will end up consuming unhealthy foods, which will have an adverse effect on your body.

Exercising, which is crucial for your wellbeing will also suffer. That’s because you’ll be too tired.

As a result, you’re likely to go through your day feeling fatigued. Those trips to the doctors and hospital will also increase due to sickness.

Luckily, there are some hacks that can help you incorporate healthy habits into your busy work schedule.

I’ll share them all with you shortly. 

Lady exercising

Ways to prioritise healthy eating habits and fitness for busy business owners

With these suggestions, your health will never suffer because of your tight schedule. You will simply go from stressed to strong in a matter of days!

Learn to prepare quick healthy recipes

The truth is that most people assume that eating healthy is time-consuming and expensive.

That couldn’t be further from the truth.

There are tons of super healthy recipes that can help you prepare meals in a matter of minutes.

YouTube is a great place to start in your search for ideal options.

You can dice up ingredients and store them in the fridge to shorten the preparation time. Another alternative is to prepare lots of food over the weekend, then divide it into smaller portions. Meal prepping this way is a great shortcut. Soups, casseroles and even pasta dishes all freeze well.

All you have to do is heat a portion every day you get home after a long day. You can also have a series of containers containing different mixtures of salads. All you need to add is the protein portion like meat, eggs, legumes or dairy on the day and you’re good to go!

Healthy ready-made meals are another option for busy business owners. We’ve recently come out with Slim Gym Meals, a range of healthy, yummy ready-made meals and snacks that are great value. We currently deliver in the Gold Coast area – check them out here

slim gym meals pack with

Easy peasy!

Set aside some time to exercise at least three times a week

To be healthy, you don’t need to work out every single minute of the day. Taking in enjoyable movement every day like walking, dancing or riding the bike is a fun way to get moving. Then three or more times a week train doing weight bearing exercises like squats and pushups. The key here is to ensure that you always set aside some time to do so. Otherwise, you will not reap the benefits.

If you’re having a hard time remembering to exercise, there are a couple of things that you can try.

  • Set the alarm on your phone or watch
  • Use an online calendar like Google Calendar to set reminders.

If you know you need an accountability partner and coach to really meet your nutrition and exercise goals then consider a supportive online program like our Synergy Transformation (contact or more information).

Find time to relax

When you’re a business owner, you’re always busy, and often your stress levels will naturally go up.

As a result, your productivity and ability to think clearly will suffer.

That’s not all:

Studies show that stress is a leading cause of severe diseases like diabetes, heart disease, and stroke.

But luckily, there’s something that you can do about that.

Setting aside some time to relax.

All you need is about 15 minutes of mediation. Alternatively, you can contact your local yogi for classes a few times a week. There are a lot of good apps as well. I like Headspace and Calm.

Another way to relax is to find something that you enjoy doing.

That could be painting, reading, watching movies, etc.

woman in pool relaxing

Try breathing exercises

Breathing exercises can also help you decompress. The best thing about them is that you can do them while sitting at your work desk.

Try this simple breathing exercise:

  • Slowly count to five as you breathe in
  • Hold in the air as count to five
  • Count another five as you slowly exhale

Now, try that five times.

woman breathing

See a health professional

Seeing a health professional is yet another way to help you live a healthier life.

They have the necessary training and qualifications, so of course, they will give you professional advice.

I have years of experience in helping people with busy lifestyles adopt healthier lifestyles. I’ve also had the experience as a busy working mum, leader and business owner and myself lost over 20kg and improved my health and fitness.

In addition, I go on a case by case basis because I understand that not everyone is the same. That way, I’m able to tailor a solution that will work with your unique needs.


You don’t have to live an unhealthy lifestyle just because you’re too busy. There are some simple things that you can incorporate into your daily schedule to help you make changes.

Examples include setting reminders to work out, learning quick healthy recipes, seeing a qualified health professional, setting aside time to relax, and you’ll be on your way to a healthier path.

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Your health is your best asset!