Maintaining good health is essential for running a successful business – you won’t handle the pace if you’re tired, low in energy, or constantly aching. But hospitality owners are usually surrounded by good food, so why is their diet so terrible?
While mental health often takes the spotlight in hospitality discussions, physical health is just as important. Regular exercise, a balanced diet, and proper sleep strengthen your body, reduce stress, improve focus, and improve mood. By prioritising physical health, restaurant owners can create a strong foundation for better mental health, making it easier to handle the many challenges of the job – and this is a high-stress occupation!
Fitness coach Andreas Bierne has worked with many business people and shares this practical advice on improving your health with simple steps to keep you strong, energised, and ready to lead your team.
1. Physical Fitness & Exercise
Restaurant work is physically demanding, but focused exercise is still necessary for long-term health. Coach Andreas recommends short, efficient workouts to fit busy schedules. ‘A quick 12-minute session of push-ups, squats, sit-ups, and jumping jacks can help you stay fit without equipment,’ he explains. Set a timer and complete as many rounds of 10 reps as possible.
If outdoor exercise is an option, running or brisk walking in the sunshine can burn calories and lift your mood. Indoor exercises are a safer alternative for those with joint issues. These small daily efforts can reduce stiffness, boost energy, and build strength.
2. Nutrition & Healthy Eating Habits
Staying healthy around food all day is a common challenge for restaurant owners. Coach Andreas suggests keeping meals simple and practical. ‘You don’t need elaborate meals for yourself. Prep chicken breasts, rice, and vegetables in under 15 minutes. Simplicity makes it easier to stay consistent,’ he advises.
A structured meal plan can make a big difference. For example:
Breakfast: Greek yogurt with berries
Snack: A 30g protein shake
Lunch: Chicken, rice, and vegetables
Snack: Three rice cakes
Dinner: Steak, sweet potato, and vegetables
Daily exercise is important, but it won’t work if your diet isn’t balanced. As Andreas says, ‘You can’t out-train a poor diet. Plan ahead, even during your busiest weeks.’
Many hospo owners fall into the trap of prioritising the business and everyone else before themselves. But I’ve shifted my mindset, especially with all the uncertainty in business (and the economy) that’s out of my control. I can control how I look after myself, and if I can make it work during the busiest time of year, it sets me up for better habits moving into the new year.
You just have to be organised. Counting calories is like your KPI reporting rhythm – every morning I check the numbers and plan the day’s food. Making it sustainable is important, so I still enjoy a meal out or a glass of wine here and there. I just plan ahead on those days to set myself up for success. If I mess it up, I don’t quit; I start again the next day and keep going.
The last couple of weeks have been rough with being sick, but I’ve still managed to maintain a calorie deficit and have lost more weight. Between my partner Leigh and me, we’ve lost 16kg. But the goal was always about building better habits as we age and being healthier business owners, not just weight loss. As for sleep tips, I’d say meditation and training the team to lock up so we don’t have to be there every night have made a big difference. Bec Cobbing, La Casetta Italian Kitchen Qld
Andreas Bierne doing meal prep with a client…
3. Preventing & Managing Physical Strain
Long hours on your feet and repetitive tasks can lead to strain. Andreas highlights key warning signs: ‘Lower back pain, joint discomfort, and constant fatigue are your body’s way of saying something needs to change.’
Stretching and mobility exercises can reduce discomfort. Simple back, shoulders, and leg stretches can relieve tension after shifts. Footwear also plays a critical role – invest in shoes that offer proper support to reduce strain on your feet and back.
4. Sleep & Recovery
Sleep is vital for recovery and maintaining energy levels. Andreas warns, ‘Poor sleep not only affects your mood but also your weight and decision-making. Less than six hours of sleep increases cravings for sugary snacks and caffeine.’
A consistent bedtime routine is key. ‘Try to sleep and wake at the same time each day, with no more than a 30-minute variation,’ he advises. Avoid eating late at night, as this disrupts your sleep cycle. Chamomile tea or magnesium can help you relax before bed.
Aim for 7-9 hours of quality sleep to improve focus, reduce fatigue, and support weight management. Good sleep isn’t a luxury—it’s a necessity for running a successful business.
Accountability is so important for staying healthy – working with a small team at the gym, a walking group, or a bunch of friends who compare steps or weights in an online group. Restaurant and cafe owners never sit still and find it hard to concentrate on something that needs discipline like exercise, diet and health. That’s why having a personal trainer can be so useful, because you put your money on the line, and just for once, you don’t have to make the decisions – just turn up and let the fitness expert use their skill to guide you to better outcomes. Regular exercise is so important for my physical and mental health, and I don’t want to do this alone. Emma Collingwood, Kiramisu Cafe, Qld
5. Managing Stress & Setting Realistic Goals
Setting achievable health goals can help restaurant owners stay focused. Andreas suggests starting small: ‘Commit to losing 3kg in a month and stick to that goal. Breaking promises to yourself can reduce your confidence.’
Accountability can also help. ‘A fitness coach can design a plan that suits your schedule and keep you on track,’ he adds. Recognising progress, no matter how small, boosts motivation and builds lasting habits.
Improving physical health isn’t just good for you—it’s good for your business. ‘When you feel strong and energised, you make better decisions and lead more effectively,’ says Andreas. By focusing on fitness, nutrition, rest, and realistic goals, restaurant owners can take control of their health and bring renewed energy to their work.
Andreas says, ‘A thriving business starts with a healthy owner.’
It’s tough as a restaurateur and family man to hold a solid schedule, as the demand of kids and a cafe are ever-changing – someone calls in sick, someone quits, or you pick up a last minute catering gig. What has helped me is setting a routine for early in the day – up at 5am, walk or gym before the kids are up and before I need to leave for the cafe. The other big one for us is healthy dinner and meal prep, to avoid eating poor but easy choices at the cafe. I have also cut back on the alcohol, spend an hour winding down before bed with a trashy TV show or book, and make sure to be in bed by 9.30pm to get a good nights sleep. Chris Zirbel, Sassafras of Paddington, Qld
Maintaining good health is essential for running a successful business – you won’t handle the pace if you’re tired, low in energy, or constantly aching. But hospitality owners are usually surrounded by good food, so why is their diet so terrible?
While mental health often takes the spotlight in hospitality discussions, physical health is just as important. Regular exercise, a balanced diet, and proper sleep strengthen your body, reduce stress, improve focus, and improve mood. By prioritising physical health, restaurant owners can create a strong foundation for better mental health, making it easier to handle the many challenges of the job – and this is a high-stress occupation!
Fitness coach Andreas Bierne has worked with many business people and shares this practical advice on improving your health with simple steps to keep you strong, energised, and ready to lead your team.
1. Physical Fitness & Exercise
Restaurant work is physically demanding, but focused exercise is still necessary for long-term health. Coach Andreas recommends short, efficient workouts to fit busy schedules. ‘A quick 12-minute session of push-ups, squats, sit-ups, and jumping jacks can help you stay fit without equipment,’ he explains. Set a timer and complete as many rounds of 10 reps as possible.
If outdoor exercise is an option, running or brisk walking in the sunshine can burn calories and lift your mood. Indoor exercises are a safer alternative for those with joint issues. These small daily efforts can reduce stiffness, boost energy, and build strength.
2. Nutrition & Healthy Eating Habits
Staying healthy around food all day is a common challenge for restaurant owners. Coach Andreas suggests keeping meals simple and practical. ‘You don’t need elaborate meals for yourself. Prep chicken breasts, rice, and vegetables in under 15 minutes. Simplicity makes it easier to stay consistent,’ he advises.
A structured meal plan can make a big difference. For example:
Daily exercise is important, but it won’t work if your diet isn’t balanced. As Andreas says, ‘You can’t out-train a poor diet. Plan ahead, even during your busiest weeks.’
3. Preventing & Managing Physical Strain
Long hours on your feet and repetitive tasks can lead to strain. Andreas highlights key warning signs: ‘Lower back pain, joint discomfort, and constant fatigue are your body’s way of saying something needs to change.’
Stretching and mobility exercises can reduce discomfort. Simple back, shoulders, and leg stretches can relieve tension after shifts. Footwear also plays a critical role – invest in shoes that offer proper support to reduce strain on your feet and back.
4. Sleep & Recovery
Sleep is vital for recovery and maintaining energy levels. Andreas warns, ‘Poor sleep not only affects your mood but also your weight and decision-making. Less than six hours of sleep increases cravings for sugary snacks and caffeine.’
A consistent bedtime routine is key. ‘Try to sleep and wake at the same time each day, with no more than a 30-minute variation,’ he advises. Avoid eating late at night, as this disrupts your sleep cycle. Chamomile tea or magnesium can help you relax before bed.
Aim for 7-9 hours of quality sleep to improve focus, reduce fatigue, and support weight management. Good sleep isn’t a luxury—it’s a necessity for running a successful business.
5. Managing Stress & Setting Realistic Goals
Setting achievable health goals can help restaurant owners stay focused. Andreas suggests starting small: ‘Commit to losing 3kg in a month and stick to that goal. Breaking promises to yourself can reduce your confidence.’
Accountability can also help. ‘A fitness coach can design a plan that suits your schedule and keep you on track,’ he adds. Recognising progress, no matter how small, boosts motivation and builds lasting habits.
Improving physical health isn’t just good for you—it’s good for your business. ‘When you feel strong and energised, you make better decisions and lead more effectively,’ says Andreas. By focusing on fitness, nutrition, rest, and realistic goals, restaurant owners can take control of their health and bring renewed energy to their work.
Andreas says, ‘A thriving business starts with a healthy owner.’
Check the other useful blog posts on the Foodie Coaches website…
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