It’s February.

How’s that New Year’s Resolution going? 😉

If one of your goals was to get fitter, be more active, or improve your health...KEEP GOING!!

This post is all about how to fit in exercise and make it fun, even when you’re a busy startup founder.

I know it’s crazy and you don’t have hours every day. That’s why I love tiny wellness habits, quick healthy meals, and other ways to make good-for-you choices easy and default.

I did 7 Ironmans while scaling startups which meant 10-25 hours of training per week depending on the season (and that doesn’t include travel time, packing, equipment prep…).

Nowadays, with young kids at home, I’ve traded family time for Ironmans but still do running races with 7-8 hrs/wk of running and strength training.

Sure, I work hard during workouts.

And sometimes it takes calendar gymnastics, but I genuinely look forward to my workouts every day.

Is this because I’m a weirdo? Yes.

But also, I set it up so they feel fun and seamless.

Here’s 8 ways to make workouts enjoyable and manageable when you’re building a company!

1. Meet a friend

I love working out with other people!

It’s social, there’s accountability, and you work harder (but it feels easier).

As a founder, there’s enough hard things. Don’t make workouts harder than they need to be!

You don’t have to do anything but show up. The rest takes care of itself.

I do a long run every weekend. If I had to run 10-20 miles by myself, it would be a drag.

(Just ask my husband…solo long runs lead to meltdowns 🙃)

But when I run with friends, it’s like a weekly happy hour catch up minus booze, plus calorie blast.

2. Make it part of work

Do you only make time for things that help your company? Does work get priority?

Great! Turn your exercise into a work event.

• Join a Founder Funder Jog or Pitch and Run

• Check out 29029 Everesting - business networking meets big mountain

• Do a company-wide charity bike ride, fun run, or 100 pushup challenge

• Start your own networking/activity group! Invite a few key connections to join an activity you all like (dance cardio, yoga, cycling)

Now, you are networking, getting advice, and building sales and recruiting pipeline while exercising! And ties built under duress run deep.

3. Keep it short

Kristin Oja, founder of the amazing STAT Wellness, does 12 minutes of strength work per day.

Last year, I was getting bogged down with a 60-90 minute strength program.

My physical therapist, Dr. Sam, at Athlete’s Potential suggested a time-based format instead.

Now I do 10 exercises, 2x each, 50 seconds on, 15 seconds rest. I’m done in 25 minutes (and equally as tired as before 🥴)!

If you don’t have time for an hour, start with 15 minutes.

4. Sign up for a race or event

Founders are awesome at achieving goals.

GIVE YOURSELF A GOAL.

Find an athletic event you’re excited about.

There’s tons of options these days: adventure races, obstacle courses, strength/crossfit events, pickleball leagues, martial arts competitions, yoga retreats, charity walking events.

I promise you can find something with a bit of searching!

Even the most motivated, elite athletes will tell you they struggle in the offseason or without race on the calendar.

It’s so much easier to focus, motivate, and cut out the noise with a specific date and target!

5. Do it early

Do not pass go. Do not collect $200. Set your alarm and go straight to your workout!

And whatever happens…do not look at your phone!!

There will be 100 emergencies that need your attention. All of which can definitely wait 1 hour while you meet your run buddy or go to a spin class (see #1 meet a friend — the accountability!!!)

Personally, I love having my workout done first thing and have a really hard time if I have to switch to the afternoon.

THAT SAID — if you are a night owl, an afternoon workout sesh may be just the thing. I know a fantastic entrepreneur who struggled with morning workouts but everything clicked when she moved it to early evening.

Another example — if you like the alone time, don’t meet a friend. Maybe you need the solo time to sort out a problem or think strategically.

6. Read or listen while you workout

Treat yourself to your fave Netflix series during your workout (and ONLY at this time — you’ll be excited to watch Bridgerton exercise).

Or make it productive by listening to a business podcast, self-improvement book, or cranking through emails.

Schedule your 1:1 calls while you’re on a walk or Peloton. I often breath heavy on calls and it’s only a little weird. 😂

Seriously, once you explain that you’re doing <activity>, it’s no big deal and over time, people expect it.

7. Incorporate it into your day

If you live in Europe or NYC, you have a major advantage over 99% of America…you have walkable cities and great public transportation!

Walking is naturally incorporated into your day without trying.

For the rest of us…

• Make it a walking meeting

• Use a walking pad during Zoom calls (MY FAVORITE PURCHASE OF 2025!!!!!!)

• Walk to the coffee shop or lunch spot

• Take the stairs

• Park far away and walk

• Walk your kids to school

• Take public transportation (more walking and less road rage)

Look for small ways to incorporate more activity into things you’re already doing!

I do all of the listed items and it rarely takes more time than the sedentary option.

Often it saves time and it always improves my mood and stress levels!

8. Make it something you like

Last but not least, for goodness sakes, FIND SOMETHING YOU ENJOY!

You wouldn’t start a company you weren’t passionate about. You wouldn’t hire someone who sucked.

WHY WOULD YOU DO A WORKOUT YOU DON’T LIKE???

Working out is personal. It’s your body, your head space, your experience.

There are 100s of options these days. If you’re having trouble finding something, keep going!

Give something a few tries (the first time at any new workout situation is usually sub-optimal), find a different instructor or format, try a new gym, switch to an outside version, ask friends or ChatGPT for recs, join a team, join a circus, get wild!

What’s your favorite type of exercise? What’s the wildest fitness event you’ve done? What helps you get a workout in? Any tips for founders or folks struggling to find time and motivation? What was your New Year’s Resolution and how is it going??