What lifting weights taught me about leading a technology startup—and staying sane while doing it.
The burnout you don’t see coming
Running a startup isn’t just about pitch decks, technology stacks or decarbonisation roadmaps. It’s also about battling the stress you don’t talk about—the kind that sneaks in between meetings, deadlines and late-night Teams and WhatsApp pings.
For me, 2024 ended on fumes. I was worn out. My focus was shot. And I was stuck in what I now call “cognitive limp mode”. The body wasn’t broken—just underperforming.
Then came the pivot: Conrich Coaching.
Why I needed more than just a workout
This wasn’t about aesthetics or chasing six-pack glory. I needed structure, mental resilience and a break from “always-on” mode.
I set one clear goal:
Show up every day, even when my brain said no.
The plan?
- 1,900 kcal/day—a pescatarian diet, by choice
- 120g protein/day minimum
- 7,000+ steps daily minimum
- 3L water
- Five training sessions per week
- Real accountability
And zero gimmicks. No dopamine hacks. Just MyFitnessPal, an Apple Watch, consistency and sweat.
What changed—physically and mentally
Ten weeks in, here’s what I noticed and what surprised me most:
| Change | Impact |
|---|---|
| More energy | Fewer flatline afternoons and sharper focus at work |
| Better stress regulation | Fewer reactive moments and clearer decision-making |
| Confidence boost | Quiet and grounded, not performative |
| Less brain fog | Nutrition plus movement brought clarity |
| Weight loss | 6kg—and feeling lighter |
For the first time in years, I stopped feeling like my body was lagging behind my ambition.
Lessons I’m bringing back to business
- Discipline beats motivation. The same is true for founders and deadlifts.
- Rest is not a luxury. It’s a business-critical system requirement.
- Systems beat willpower. A good process makes progress repeatable.
- Accountability matters. Trainers, teammates or tools—use them.
This wasn’t just a health reset. It was a full-stack system upgrade.
Technology founders, take note
We obsess over performance metrics for our products. But what about the system powering the team?
You can’t scale burnout. You can’t delegate your health. And you’re not building the next great company from a place of depletion.
A note on Conrich Coaching
Working with Conrich Coaching has been nothing short of transformational. This wasn’t just about physical change—it was a total reset. Their structure, consistency and accountability gave me tools I didn’t realise I was missing. If you’re a founder, remote worker or just mentally overloaded, I can’t recommend Conrich highly enough. Connor genuinely changed the game for me.
You can find Conrich Coaching on Instagram.
Final thought
I didn’t just train muscles. I rewired habits. And I’m not done.
Thanks to Conrich Coaching—not just for the transformation, but for reminding me that resilience is built rep by rep.
If you’re a founder, operator or just feel stuck in your own mental engine room, start small. And keep showing up.