Sometimes, we’re too busy and burned out to think about dinner. Maybe we eat a lot of business lunches. Regardless of the reason for eating out (or ordering in), it can’t derail your diet and nutrition goals. 

At the same time, making wise nutritional choices while eating out or ordering in can be a challenge. Just about everywhere you look, you’ll find jumbo portions and menus packed with high-calorie temptations. But with a few intentional habits and strategies, you can enjoy your meal without sabotaging your health goals.

Mindfulness practices have been around for a long time, primarily in Eastern cultures, where religious beliefs often integrate meditation—a formal version of mindfulness. However, mindfulness doesn’t have to resemble meditation.

Making business decisions is difficult enough. It’s easy to become overwhelmed when there are numerous choices, potential paths, and outcomes. That alone would give any leader a headache but throw in an ethical dilemma, and it all becomes that much more complex.

I’m not going to sit here and say that I’ve always made the right decisions. Any professional—any person—worth their salt is open and honest about their mistakes. I strive to be the kind of guy myself.

I live in Tennessee. According to the statistics, the year-round humidity level in Memphis is 67%. To put that in perspective, anything above 55% is considered high humidity. A humidity level of 70% is regarded as extreme. So, really, what I’m saying is it’s wet out here! 

Combine that with Southern temperatures, and things get steamy.

Picture this:

Your work week starts normally—everything seems to be business as usual. But slowly, you notice something amiss. One of your employees seems to be distracted. Forgetful. Scatter-brained. They’re dropping the ball, which isn’t normal for them. They’re usually focused and diligent.

You feel like you can let one “off” day slide. However, it continues to happen throughout the week. You know you need to address it—your team’s performance depends on it.

I’ve found myself in a similar situation before. And listen, I’m not a perfect leader. I don’t always handle things as I should, especially in hindsight. (That’s partly why I’m writing this—so you can learn from my mistakes!) 

And I admittedly came at the situation with more annoyance than I should have in this case. But it quickly became clear that something much bigger than me—bigger than any job—was going on when this person looked at me with tears welling up in their eyes.

“My mom has cancer.”

Eating well takes effort. At one point in my life, maybe nutrition was an afterthought. I was too busy to think about how I was fueling my body. I just went for whatever was quick and convenient. (Which, unfortunately, is not often nutritious!)

I know how hard it can be when your mind is in a million different places. But believe me, nutrition is worth the space in your brain. It’s worth making a priority.

Starting your own business is hard. Entrepreneurs have their work cut out for themselves, though—because the hard part never really stops. You may shift into new seasons when you can rest more or enjoy newfound financial stability. But here’s the thing about owning your own enterprise: you’re responsible for keeping it going.

Future-proofing a business is one of the smartest things entrepreneurs can focus on, especially with how fast tech, markets, and consumer behavior evolve. You don’t want your business to end prematurely. So, take these tactics to heart so your business thrives through thick and thin!

For entrepreneurs and business owners, stepping into a formal leadership role is an inevitable shift. Becoming a first-time leader means evolving from a hands-on doer to someone who inspires, empowers, and drives results through others. Once you start building a business with a team or find yourself promoted to a managerial role, you might feel lost. I know it was that way for me in the beginning!

But with the right mindset and strategy, you can step into leadership confidently and effectively.

Here’s how to make that shift successfully.

What do you consider the most crucial aspect of your exercise routine? I’ll be honest, you can make a case for many different aspects of working out. Form? Essential! Equipment? Non-negotiable! A training plan? Absolutely necessary. 

But for me, as an endurance runner? I believe recovery is the most critical part of my exercise routine. And it’s also one of the most neglected.

Endurance running takes a heavy toll on the body, so smart recovery is crucial—not just to bounce back, but for long-term performance gains. With that in mind, I’ve been considering all the different ways to recover from intense exertion.

Have you ever stopped to consider just how weird it is that we have April Fool’s Day as a holiday? Most holidays have some form of significance, whether religious or cultural. But April Fool’s? I did a bit of digging this year and discovered that plenty of cultures have days dedicated to harmless pranks, but there’s no straightforward “origin story” for what we call April Fool’s Day.

Every entrepreneur feels stuck sometimes. Maybe you’ve been lost in the weeds, pulled away from the big picture. Maybe it’s been tough – you’re treading water, just trying to stay afloat, and the thought of doing more than surviving seems impossible. Perhaps you’re just burned out, jaded, and done with it all.

Where do unhealthy habits come from? Nutrition can be tough to navigate in the United States, especially with the prevalence of processed foods and nutritional misinformation. Even now, so many things are marketed as “healthy” alternatives that it’s hard to know what we can really trust. But still, I don’t want to discourage you from tweaking your diet.

Even small changes to your diet can greatly impact your health and nutrition. You don’t have to revamp your whole diet overnight. But here are some easy swaps you can begin to make to live a healthier life:

Would you consider yourself a disciplined person? Many of us can see the dedication, commitment, and willpower in others and think, “Oh, man. I could never do that!”
It's important to remember that discipline, while not innate, is a skill that can be developed by anyone.

Discipline goes against our natural tendencies. Our brains are wired for comfort, instant gratification, and energy conservation, which makes it difficult to choose effort and delayed rewards over immediate pleasure. Overcoming this isn’t easy, whether you’re trying to build a career or get in shape. (I’ve been through it myself! No one becomes an endurance runner overnight.)

No matter where you land on the professional ladder, you will be surrounded by other people. And you may not get along with those people. We’re human! Sometimes others rub us the wrong way, earn our ire, or are just plain difficult to work with. It might not even involve personal problems – maybe you don’t mesh. 

Even the most accomplished leaders understand that effectively working with people they find difficult or unlikeable is an inevitable part of their journey, regardless of industry.

Taking the high road and doing what’s best for business isn’t always easy when emotions get in the way. Here’s how I’ve learned to navigate working with people I don’t necessarily get along with.

I’ve been endurance running for a long time now. It’s one of my favorite things to do—I feel accomplished, invigorated, and at my best when running. But I also recognize that not everyone has such a positive experience with running. It can seem like a daunting sport to join. After all, how do you go from never running in your daily life to breezing through a 50-mile race? 

It seems like a lot. But most of us also know that endurance running has vast benefits. Getting started seems like such an ordeal! So, how do you go from couch potato to running aficionado?

Leadership is both an honor and a huge responsibility. As the adage goes, “Heavy is the head that wears the crown!”

Now, I wouldn’t compare any great leader to a king. In business, we’re not dealing with absolute power but with vision and service. Leadership is a profoundly interpersonal role. It’s never about making proclamations from on high but rather getting in the trenches alongside your team. 

And with that comes some painful, difficult situations. I’ve been in those positions many a time and learned (sometimes painfully) how to navigate some of the biggest curveballs in the biz. It wasn’t fun, but at least I can share what I learned to help you avoid some of the pains of leadership challenges.

I’ve written about the prevalence of fitness and nutrition myths before. Maybe that's not too surprising when the diet and weight loss industry is worth a hefty $90 billion. There’s money in engineering so-called shortcuts. Of course, not all myths are a matter of snake oil – they’re just misinformation that’s been repeated or outdated advice based on now-disproven theories.

Either way, nutrition myths might keep you from achieving your fitness goals. After all, these two go hand-in-hand. So, let’s break down a few popular myths and expose the truth together!

Red flags are warning signs. We don’t have a beach here in Tennessee, but I’ve traveled enough to be familiar with the flags used to convey ocean safety: red for high hazards, green for a-okay, purple for jellyfish, and so on. Red flags are warnings. “Proceed at your own risk,” knowing you may be treading into dangerous waters.

But red flags aren’t just for the beach. They might be less obvious, but they’re certainly there – the warning signs that things aren’t all as they should be. Recognizing leadership red flags in yourself and others is not just a skill but a superpower that can help you grow as a leader and build healthier, more effective teams while avoiding serious hazards.

I’m admittedly not much of a TikTok person, but I couldn’t help but watch the U.S. ban unfold (and then refold in a matter of hours). Regardless of the official reasoning, it made me think about the grip technology has on our lives. Millennials were the last generation to know life that wasn’t inundated with smartphones, streaming, and an “always on” digital mindset. 

And I think because of that, we’ve lost something of ourselves. Technology can be enormously beneficial. I’m not at all anti-tech. But I am for healthy, responsible usage. Easier said than done!