Week 9: Sweat a Little . . .
As daylight saving time approaches, the late sunrises and early sunsets can be tough to handle—especially for someone like me who thrives on sunshine, both literally and figuratively. While the past eight weeks have been challenging, I’m proud to say I’ve remained resilient. I credit my reflective nature and willingness to learn from every experience for keeping me grounded.
One valuable takeaway from Sounding the Alarm is that I’m in control of when to turn off “work mode.” Realizing this has been empowering. It inspired me to be more intentional about incorporating activities that bring me joy and balance. This week, that means prioritizing gym time during the week instead of cramming it all into the weekend.
We’ve all heard about the benefits of physical activity, but it’s worth reminding ourselves just how important it is. Sweating a little should be a core part of our leadership toolkit, helping us maintain both physical and mental wellness.
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Personal trainer Shay de Silvia puts it best: “Adding exercise to an already packed day might seem impossible, but dedicating just 20–30 minutes a few days a week can lead to major payoffs.” According to Psychology Today, physical activity is one of the best ways to enhance cognitive function. And as leaders, our roles often demand problem-solving, decision-making, and sustained focus.
Exercise not only improves decision-making skills, perspective, and creativity but also boosts inspiration and overall attitude. Personally, I find that the endorphins from a good workout are my secret to staying positive—one reason you’ll often see me smiling!
With the changing season and a packed schedule, it’s been challenging to prioritize weekday workouts. But I’ve come to see sweating a little as a self-care essential. Regular exercise even improves sleep habits—a win all around!
This week, I’ve committed to a four-mile race with paceruns.com happening in just a few weeks. Preparing for the race has motivated me to prioritize consistent weekday training instead of saving it all for the weekends.
Not a regular gym-goer? No worries! Here’s a great starting point:
Adults should aim for at least 150 minutes of moderate-intensity physical activity each week—that’s just 30 minutes a day, 5 days a week. The key is to find what works for you by choosing activities that suit your lifestyle and preferences. Whether it’s walking, cycling, or trying a new fitness class, make it something you’ll enjoy and stick with!
Practical Ways to Sweat a Little
Join a Class: Sign up for a workout class at your local YMCA or fitness center. Many classes are free with membership, making it an easy way to stay active and motivated.
Walk It Out: Take a brisk 20–30 minute walk after work. Park farther from your destination or walk to the train station to make it easier to fit in. Small changes like these add up!
Work Out with a Friend: Partner with a friend or fellow leader and head to the gym or a local park. Mix cardio with strength training for a balanced and fun workout session.
Regular exercise doesn’t just build physical strength—it also refreshes your mind and uplifts your spirit. When work feels overwhelming or people become challenging, a good sweat can help you recharge and face the day with renewed energy.
Lesson #9:
Sweat a Little. Launch your gym membership or get back to your regular gym routine. Not a fan of the gym? No problem! Sign up for an exercise class that excites you and commit to the schedule. Having a set time and place for physical activity helps you take control and own your time. Start today—your body and mind will thank you!
Now, with all this said, I’m off to the gym!
Originally written in 2019
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Do you have any questions or would like to join the conversation? Reach out anytime! And while you're here, don’t miss out on Antiguan in America: A Racial Autobiography. Dive deeper into the journey of building your racial awareness and disrupting systemic inequities—Purchase your copy now. See you in the next post!
