You're buried in work. Who has time to work out?

Being a good entrepreneur doesn't just mean making money. It doesn't mean out-grinding the competition, or even loving your work every day. But it does mean:

Selling your service

Negotiating

Leading others

Focusing

Thinking with a clear head

Overcoming procrastination

...and more.

These are all entrepreneurial skills. No one is good at all of these when they start their business; they must develop their skills with practice. But there's a reason almost every successful entrepreneur has a workout routine: exercise can make you instantly better at all of these skills.

Immediately after a workout, it's easier to focus.

Medium-term, a workout can calm you down and help you make objective decisions.

Long-term, working out builds your confidence.

But what workout should you do?

Your workout prescription will change over time. But here's a solid starting point.

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2. Get yourself a heart rate monitor. Chest strap is best, watches are better than nothing. This is the watch I use. Yours doesn't have to be that fancy.
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8. Calculate your max heart rate. Here's a video from my gym on how to do it.
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14. Three days per week, exercise in heart rate Zone 2: about 65-76% of your max heart rate. Here's a video from my gym explaining why Zone 2 is so important.
15. For entrepreneurs, Zone 2 is great for helping you calm down; work through problems in your mind; and regulate your blood sugar. If your blood sugar is under control, you'll have fewer mood swings, and make decisions with a clearer head. You won't get "Hangry"--which is just a side effect of riding a carbohydrate roller-coaster. If you can metabolize fat for fuel more easily, you won't get "hangry" anymore.
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21. Once or twice per week, go as hard as possible. This is heart rate Zone 5. Here's a video from my gym explaining what Zone 5 is, and why it's important.
22. For entrepreneurs, Zone 5 is a mental break. It's so hard that you literally can't think about anything else. It's important for longevity, but I have to be honest here - I use Zone 5 workouts to "clear the decks". When I'm stressed out or feeling overwhelmed, a really hard workout gives you a mental break. It also triggers all of those calming endorphins you read about. And, long-term, I swear it gives you perspective on what 'hard' actually means.
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28. As often as possible, go for a walk. This is heart rate Zone 1, and it's really the entrepreneur's secret weapon. This is really easy exercise - just enough to distract your body and let your mind float. Many experts would call this "flow state", but you might call it "being in the zone".
29. You know how your best ideas come while driving, or cutting the grass, or in the shower? That's zone 1 exercise....

How To Calm Down

Every entrepreneur gets triggered sometimes.

The reasons might be obvious: a late employee, a missed detail, a poor customer experience.

Or they might not be: we could show up to work escalated; we could be carrying dread or guilt around; we could have a fight with our spouse before we left for work.

Many days, our emotional meter is already cranked up to 9 before we start our day, and one little thing pushes us up to MAX 10. Then we have an over-the-top response to some little thing; our staff thinks we fly off the handle; and we feel guilty about it later; and then we overcompensate. That makes us feel even worse, and we keep escalating.

We need to calm down.

I’m not going to tell you to start meditating or get into shape – those won’t help you TODAY, and you already know that you *should* be doing both.

Here’s how to do it in the short-term, long-term and medium term.

Short-term (the quick deescalation):

1. Box breathing. Breathe in through your mouth, as deeply as you can, for 4 seconds. Hold your breath. Breathe out through your nose, trying to empty your lungs, for 4 seconds. Hold your breath. That’s 1 round. Repeat for 10 rounds. Watch this:

2. Imagine the worst-case scenario. can you live with that? Put yourself in the scenario for a few seconds. Then come out of it. This is a Stoic process of acceptance. It doesn’t calm your unconscious right away, but it will calm your conscious mind quickly.

3. Tell yourself that you’re excited instead of nervous or angry. Your body can’t tell the difference.

4. Break the rumination cycle. Go have a conversation about something else, or distract yourself with a story. Rumination just escalates you. Here’s a quick meditation that will break the rumination cycle for a few seconds.

5. Think of the next step instead of what might happen later. Break the problem down into “what will I do in the next minute?” instead of “what might happen if/then?” See the ‘domino’ analogy later.

6. Go outside, eat a banana and have a walk. This is my wife’s advice whenever I’m stressed.

Medium-Term

1. Adopt a meditative practice. I start the day by writing 750 words. That’s a ‘brain dump’. You can do this forever, but you’ll start to see the benefits within a week.
2. Slow down your thoughts. One reason we stress is because our thoughts line up like dominoes, and we quickly amplify the worst-case scenario.
3. “If I say this, she’ll say that. And I’ll respond with this other thing. She’ll get mad, but I can’t back down. So she’ll walk away and not speak to me for a day. I’ll have to address that. It’s not acceptable in a workplace. I’ll deal with it Monday.” Then you spend all weekend ruminating, imagining Monday’s confrontation.
4. Imagine each of these thoughts as a separate domino. Space the dominoes out, so that each doesn’t automatically push the next one over.
5. “I will say this.” – full stop. You can’t predict how people will react, and trying to do so just escalates your stress.
6. My life has been full of terrible misfortunes, most of which never happened. ~ Michel de Montaigne

Long-Term

1. Watch your thoughts. In “Drive”, Daniel Pink says that most people never have a single positive thought all day. It’s a constant cycle of judgment, guilt and resentment. “That guy shouldn’t have made a turn without signalling!” – and then the domino effect happens: “He must be a jerk! Since he’s a jerk, he probably treats everyone disrespectfully! I bet he did that on purpose! He clearly doesn’t care about other people!”
2. When this happens, don’t judge yourself: just shift your thoughts to something you like.
3. Stop keeping score. We tend to remember the bad things...

In this episode of *Business Is Good*, I explore the concept of self-leadership and why it’s the foundation of all other types of leadership. I share that while a business's efficiency helps it survive tough times, it’s the strength of its leadership that determines its success in the good times. Often, the biggest limitation to growth is the founder or CEO—their personal knowledge gaps, emotional control, or mindset can be what holds the business back.

I walk through different forms of leadership, including team, brand, and niche leadership, but emphasize that self-leadership is the one we must master first. Drawing from my own experiences, I talk about the importance of financial literacy, staying emotionally disciplined, and confronting uncomfortable realities in business. For example, I share how I navigate challenging employee situations and manage my own emotional responses when faced with overwhelm.

Many gym owners, like those I work with, struggle with distractions and the excitement of novelty, which can pull them away from proven growth strategies. To counter this, I talk about the power of building focus-driven habits, such as setting aside a dedicated hour each day for high-priority work, to create lasting momentum.

To help you practice self-leadership, I’m introducing a 30-day challenge with daily prompts for self-reflection and actionable growth. I’ll provide questions and exercises to encourage honest self-assessment. Whether you’re writing in a journal or just taking a few moments to reflect, this is your opportunity to improve your self-leadership skills and build the discipline and focus that lead to lasting success.

This November, join me for a 30-day GOLDEN HOUR Challenge to grow your business!

To participate:

Commit to participating in our Facebook group (join here)

Post "done!" under each daily GOLDEN HOUR CHALLENGE post when you've completed the work for the day!

Connect with Chris Cooper:

Website - https://businessisgood.com/

Chris Cooper discusses the motivations and challenges of gym owners, who often sacrifice higher-paying careers to pursue their passion despite low earnings. He argues that wealth creation is essential for personal and societal progress, emphasizing that wealth enables freedom, problem-solving, and opportunities for others. Cooper highlights the importance of entrepreneurship in driving economic growth and democracy, noting that wealth creation is necessary for job creation and tax generation. He advocates for building wealth to solve personal financial issues, compound wealth, create opportunities for others, and ultimately, to give back through philanthropy.

https://otter.ai/u/gI_vGIJuGHfXY77z5D1AzbS4MD0?view=transcript

• [ ] Develop the skill of making money.
• [ ] Aim to have a personal net worth of $20 million to be able to give away $1 million per year.

• Chris Cooper discusses the low earnings in the fitness industry, with average wages for trainers at $28,000 and gym owners at $42,000, unchanged in recent years.
• Despite the low pay, gym owners often leave lucrative careers in banking, teaching, or firefighting to pursue their mission-driven work.
• Gym owners are willing to sacrifice personal financial stability to help others improve their lives, even going hungry to keep their gyms running.
• Chris Cooper emphasizes that gym owners are less interested in becoming millionaires due to their mission-driven mindset and the challenges of their profession.

• Chris Cooper argues that wealth creation is essential for prosperity and peace, driving our way of life and democracy.
• He explains that entrepreneurship, not government or unions, creates jobs and wealth, which in turn support the economy and democratic processes.
• Cooper highlights the historical context of wealth creation, noting that even 100 years ago, many Americans were still struggling with poverty and poor working conditions.
• He stresses that wealth creation is a fundamental driver of human progress, allowing for improvements in healthcare, education, and other essential services.

• Chris Cooper defines wealth as the freedom of resources and time, not just money, and explains that true wealth involves balancing both.
• He shares that solving money problems is crucial for entrepreneurs, as financial struggles can follow them home and impact their personal lives.
• Cooper provides a personal example of how solving money problems allowed him and his wife to afford Christmas presents and other necessities.
• He emphasizes that wealth solves many problems in Western society, such as access to clean water and child brides, though some issues like boredom and addiction are more complex.

• Chris Cooper explains how wealth compounds over time, using his own experience of paying off a mortgage in seven years instead of 25.
• He describes the snowball effect of eliminating debt, where extra money saved from debt repayment is applied to other debts, creating more financial freedom.
• Cooper shares a story of buying a car with cash, highlighting the long-term benefits of wealth compounding.
• He discusses the importance of setting up opportunities for others, such as creating jobs and investing in the future.

• Chris Cooper argues that wealth creates opportunities for others, contrasting bureaucratic jobs with entrepreneurial jobs that add

why you want the hard times

Dave tate: business is a battle of attrition

what determines who lasts and who doesn't? the hard stuff

nobody wanted covid lockdowns, but when they reopened there was far less competition

Tadej Pogacar - I want the steepest, hardest climbs becuase they're the separator

when you ahve stafff quit - so do they

when your rent goes up - so does theirs

maybe not the same day, but over the 3-year span, everything that happens to you will happen to your competition

They might not survive it

You also don't have to create hardship by attacking them or running them down. They have enough. eVen if they don't show it, they're facing the same stuff you are. and many won't survive

also, you need the reps

you want to practice the hard stuff when the stakes are low

there are reasons things tget hard. one is they're new. one is they're personal. one is the stakes are high.

Break them apart. If the hardship you're going through is because you've never faced that problem before, get a mentor. Don't take advice from someone else who's never done it before.

If it's hard because it's personal, get an objective perspective. don't ask your mom or your bff or your husband. ask a mentor.

if it's hard because the stakes are high, you might need a different kind of mentor to help with perspective, but you still need a mentor

After the trouble is over, you have two jobs:

one - never repeat it

two - learn what you can from it. You've heard the term 'if I win, I win, if I lose, I learn' - or some variation. But most people don't actually learn becaues they don't pick apart the elsson. They keep repeating the same mistakes. so here's how you do an AAR

Connect with Chris Cooper:

Website - https://businessisgood.com/

Episode Summary:

In this episode, we’re talking about how business owners—especially gym owners—often make the mistake of overcomplicating their businesses. It’s easy to add unnecessary options, details, and management layers, but that can slow down growth, create confusion, and reduce profit. Many of us became entrepreneurs to flex our creative muscles, but there’s a point where experimentation becomes a barrier to success. We’ll dive into why simplifying back to a minimum viable product (MVP) is essential for increasing profitability and reducing stress.

Key Takeaways:

• How business owners complicate their businesses by adding unnecessary features.
• The importance of going back to a minimum viable product (MVP).
• Why every product you sell should be easy to explain and fulfill with minimal resources.
• How complexity takes you further away from product-market fit.
• Practical steps to simplify your business.

Episode Outline:

1. Introduction

• Today’s topic: How overcomplicating your business is costing you time, money, and stress.
• Entrepreneurs often treat their business as a creative outlet, adding options or details that hurt growth.
• We’ll talk about how to get back to your core product and maximize profit by simplifying.

1. Story 1: Back to Basics – Creating a Minimum Viable Product (MVP)

• A gym owner struggled with offering too many services, confusing clients.
• Solution: They stripped the business down to focus on 1:1 personal training, which was the highest-margin service.
• Result: Simplifying increased their revenue per client and reduced operational headaches.

1. Problem: Complexity Hurts Product-Market Fit

• Adding more services, features, or options may feel creative, but it confuses buyers and slows purchasing decisions.
• Imagine you’re starting from scratch—what is the one product that solves a clear problem?
• Your core offer should be easy to sell, easy to explain, and require minimal resources to deliver.

1. Story 2: Unnecessary Features

• Example of a business owner who kept adding services and packages, hoping to appeal to more clients.
• The result: More complexity, slower sales, and clients were unsure of what to choose.
• Lesson: Simplifying the offering brought more clarity and increased client retention.

1. Avoiding Unnecessary Management Layers

• Many owners add managerial staff too early because they think it’s a sign of growth.
• This adds extra work for the owner (training, managing) and cuts into profit.
• Story 3: A gym owner added a layer of middle management that created bottlenecks and made decisions slower, instead of solving problems.
• The result: They ended up with more tasks on their plate and less profitability. Once they scaled back, their business ran smoother and profits increased.

1. Practical Exercise: Designing Your MVP

• Take a step back and imagine you’re building your business from scratch.
• Ask yourself: What would the minimum viable product look like?
• It should solve one clear problem, be easy to explain, and maximize profitability without adding complexity.
• Tips on how to focus on the core offering, eliminate unnecessary layers, and create a more streamlined operation.

1. Closing Thoughts

• Complexity kills growth. Simplify your business down to what really matters: solving your clients’ problems.
• Reminder: The goal is to focus on what drives the most profit with...

This week, we're going to build entrepreneurial resilience: the ability to just keep going when things go wrong.

Listen to this episode, and then visit the Daily Directives section at BusinessIsGood.com to complete daily exercises for resilience all week.

I'm Chris Cooper, and today I'm discussing strategies for overcoming adversity in business. Setbacks are inevitable, but they can be managed by spreading them out over time and making them less impactful. I've found that taking a long-term view, recognizing small wins, and maintaining a practice mindset can prepare us for future challenges. It's also crucial to evolve and improve with clients, staff, or products, and to view departures as opportunities for growth. Every challenge is a stepping stone to greater opportunities, so it's essential to stay resilient and see setbacks as part of the journey.

Understanding Adversity in Entrepreneurship

I kick off the podcast by emphasizing the importance of learning from mistakes and sharing those lessons with other entrepreneurs. I introduce the concept of "$13 days," those times when progress feels like a step backward. This is a normal part of the entrepreneurial journey. The goal is to spread out these backward steps over time, making them smaller and less catastrophic. I share a personal anecdote about my mentor asking me about the last significant setback, which highlights the importance of perspective.

The Long View and Bright Spots

I advise taking a long-term view. Look back at past rough weeks, and you'll see that they happen less frequently and with less impact over time. I introduce "Bright Spots Fridays," where we reflect on our achievements to train our minds to focus on positive outcomes. Recognizing and celebrating small wins helps us stay resilient and better handle adversity. The purpose of Bright Spots Fridays isn't to brag; it's to acknowledge and learn from our successes.

Practice and Preparation for Future Challenges

Every challenge is practice for a bigger but similar challenge in the future. Each setback is a learning opportunity. I use the example of a staff member quitting as a rehearsal for handling more significant departures down the line. By preparing processes to prevent similar issues, we become better equipped to handle adversity with less impact. This cycle of audit and improvement is crucial for continuous growth and resilience.

Client Relationships and Successful Exits

I talk about the natural end date for client relationships and how important it is to view client departures as a success rather than a failure. I share my criteria for a successful client exit, like the client continuing their fitness habit or achieving significant life changes. By focusing on the positive outcomes of client departures, we can feel more confident and prepared for future changes. This concept extends to our staff, products, and services, underscoring the importance of continuous improvement and evolution.

Creating Opportunities Through Adversity

I suggest seeing every challenge as an opportunity to create a seat at the table for something better. I share Emerson's quote, "Heartily no, when demigods go, the gods arrive," to illustrate how removing one challenge opens up space for a greater opportunity. Examples include replacing a damaged company car with a better one or using a staff departure to attract a more suitable candidate. I emphasize the importance of a linear approach to growth, where overcoming one challenge paves the way for the next opportunity.

Top Tips for Working Through Adversity

To sum up, here are my top tips for working through adversity: take the long-term view, maintain a practice mindset, recognize that nothing lasts forever, and see challenges as opportunities. Count your wins, prepare for future...