Founder Fitness - Why Mental and Physical Equity is just as important as Cashflow

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Founder Fitness - Why Your Mental and Physical Fitness is Just as important as cashflow

The demands on founders and business leaders are immense. We know this.

From start up, scaling, growth, pivoting and exit - it's a roller coaster and the better you do the greater the responsibility. Also pretty obvious.

The relentless pursuit of growth and success often leads to stress, burnout, and a lack of balance. Confirmed constantly from the myriads of statistics on founder burn out and what I see so often - the opt out.

Athletes get the full training to be at the top. We need the same for our business owners and leaders.

As of 2023 via Markin - There are approximately 594 million entrepreneurs in the world in 2023, which is around 7.4% of the total population. It doesn't sound like a huge percentage but those founders and entrepreneurs are responsible for hiring so much of the world's day to day workforce and driving industries, economies and innovation.

I've spent 2 decades, written 3 books on this subject and am in the middle of the 4th - and I don't see the true simplicity of the right mindset approach sinking in.

Why was there so much information out there but the statistics were not shifting at a radical rate where I can see founders and business owners are achieving their goals without dragging themselves to the finish line every time?

So I decided to do something different. Over the past year I took a break from writing Monday Mojo's, and took this time to work on a project specifically designed to reshape the way business owners, CEO's and founders lead their business and their personal lives to achieve sustainable success. To reduce the collateral damage that goes with the territory of "being at the top". It's called Founder Fitness and it's actually so simple it feels a little ridiculous. But it works. Plus it is so necessary.

The Trifecta of Success: AKA being a Fitpreneur - is the sustainable leader. Healthy, Wealthy, and Wise.

Just like you update your phone software, when as a business owner or leader have you updated your approach to your work/life blend and figured out what success really needs to look like?

We can't have an outdated operating system in today's landscape.

As I detail in my book, FITPRENEUR, Founder Fitness extends beyond physical health. It’s about nurturing mental and emotional well-being, fostering financial intelligence, and cultivating a mindset geared for lasting success.

"True, sustainable success requires more than just financial acumen; it demands a holistic approach that integrates health, wealth, and wisdom".

Let’s break down the trifecta of being healthy, wealthy, and wise, and explore how you can assess and elevate your vitality both personally and professionally.

The State of Entrepreneurship Today

The entrepreneurial journey is thrilling but fraught with challenges. The Global Entrepreneurship Monitor (GEM) reports that despite their crucial role in driving innovation and economic growth, many entrepreneurs face significant pressure. A survey by the American Psychological Association (APA) revealed that 72% of entrepreneurs experience mental health issues like anxiety and depression. These figures highlight the urgent need for a balanced approach to leadership that prioritises well-being.

The 3 Pillars of Founder Fitness

1. Healthy: Elevating Physical and Mental Well-being

Health is the cornerstone of Founder Fitness. Leaders often prioritise their businesses at the expense of their health, which is unsustainable. To lead effectively, prioritise self-care.

  • Regular Exercise: Make physical activity a daily habit. Whether it’s a run, yoga, or gym session, exercise boosts energy and mental clarity.
  • Mindfulness and Meditation: Reduce stress and improve focus with mindfulness practices. Start each day with meditation to set a positive tone. I do this for 120 seconds! You don't need to sit and chant for an hour - find the best way to get grounded that suits you before you get into your day.
  • Balanced Nutrition: Eat foods that sustain energy and cognitive function. Avoid fast food and sugary snacks that lead to crashes and burnout. You know this already - my question is, are you making your nutrition part of your own balance sheet and paying attention to what you eat.

2. Wealthy: Mastering Financial Intelligence and Stability

Financial health is about more than revenue; it’s about sustainable wealth management. This involves making smart decisions, planning for the future, and ensuring your business practices support long-term success.

  • Smart Investments: Diversify to create multiple income streams, securing your financial future and reducing dependency on a single source.
  • Financial Planning: Regularly review and adjust your financial goals and strategies. Collaborate with financial advisors to stay on track. Turnover goals need to be based on profitability as well. Have a plan that looks at a total approach not just winging it with turnover targets and no way to scale and grow.
  • Work-Life Blend: Equate success with efficiency and productivity, not just hours worked. Ensure you have time for personal pursuits. Integrate these into your weeks like you would any other meeting, admin or new business opportunity. Check out the Winning Weeks© section in the book, podcast and also the free PDF included at the bottom of this.

3. Wise: Cultivating a Growth Mindset

Wisdom in business comes from continuous learning and adaptation. In a rapidly changing world, the ability to learn, unlearn, and relearn is crucial for lasting success.

  • Continuous Learning: Invest in personal development. Attend workshops, read, and seek mentorship to broaden your knowledge and skills.
  • Resilience and Adaptability: Develop resilience to navigate setbacks and adaptability to pivot when necessary. Embrace challenges as growth opportunities.
  • Vision and Purpose: Clearly define your vision and align your actions with your core values. A compelling vision drives motivation and inspires others.

Sometimes these aspects get really tough with the daily grind, so I encourage my clients to MAKE the time each year for their personal/professional strategic mini break - whether they attend the Boardroom Retreat© or come to Noosa for a more focused couple of days 1:1 - it's about setting that in your annual plan as a vital ingredient for your own energy and clear thinking.

Which leads me perfectly to the reset:

Assessing Your Current State

To engage in self-leadership and enhance your energy, vision, and vitality, it’s essential to assess where you currently stand. Here are three key points to consider:

  1. Energy Levels: Evaluate your physical and mental energy. Are you frequently exhausted or stressed? Prioritising health can significantly impact your energy.
  2. Vision and Goals: Reflect on your vision and long-term goals. Are they clear and motivating? Do they align with your values and purpose?
  3. Work-Life Balance: Assess your work-life balance. Are you dedicating time to personal pursuits and relationships? A balanced life supports overall well-being and prevents burnout.

I'm on a mission to show that simple actually works and how it can take you as a business owner, leader and founder from a seemingly endless state of up and down - to a greater sense of calm and alignment personally and professionally.

Caveat - you actually need to apply the tools.

Founder Fitness is the mentality needed to unlocking sustainable success.

  • Having the courage to make time to define what it is you want. Not just cashflow but day to day mental, time and wellbeing equity.
  • By prioritising health, wealth, and wisdom, you can navigate the entrepreneurial journey with resilience and clarity.

Remember, success is a marathon, not a sprint.

As founders and leaders investing in yourself as part of investing in your business and being their for your staff, your family and for the long haul.

You’ll have the energy, vision, and vitality to lead with purpose and achieve your highest potential.

Hope this was the pit stop read you needed to realign what's important and look at the journey as well as each destination.


Ready to take the next step? Here's a couple of options.

  • Download the free Founder Fitness GSD PDF to see where you're actually focusing and define what you want great to look like in 12 months time. Understand the 'blurts' and subconscious stories that keep you saying you'll make work/life blend a priority but never actually follow through.
  • Book an express call with me - if you're reading this and realise that pushing through isn't really going to be the answer.
  • Join us at our exclusive Boardroom Retreat© in July. Dive deep into these principles, network with like-minded leaders, and develop a tailored plan to elevate your personal and professional life. Discover more about the retreat and secure your spot by visiting At the time of writing this we had one spot available and a waitlist for the next one so please ensure you complete the enquiry form to not miss out! 




© 2024 Nikki Fogden-Moore. All rights reserved. For permissions and enquiries, please contact [email protected]

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