What lifting weights taught me about leading a tech startup (and staying sane doing it)
⚙️ The Burnout You Don’t See Coming
Running a startup isn’t just about pitch decks, tech 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?
- 1900 kcal/day – (pescatarian diet – my choice)
- 120g protein/day minimum (thanks to seeds, powders & wild fish)
- 7,000+ steps daily minimum
- 3L water
- 5 training sessions/week
- Real accountability
And zero gimmicks. No dopamine hacks. Just MyFitnessPal and an Apple Watch.
Just consistency and sweat.
🧪 What Changed (Physically & Mentally)
10 weeks in, here’s what I noticed — and what surprised me most:
| Change | Impact |
|---|---|
| More energy | Fewer “flatline” afternoons, sharper focus at work |
| Better stress regulation | Fewer reactive moments, clearer decision-making |
| Confidence boost | Quiet, grounded, not performative |
| Less brain fog | Nutrition + movement = clarity |
| Weight Loss | 6 kgs – Feeling lighter |
And 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 – Same for founders and deadlifts.
- Rest is not a luxury – It’s a business-critical system requirement.
- Systems > Willpower – A good process makes growth inevitable.
- Accountability matters – Trainers, teammates, or tools — use them.
This wasn’t just a health reset — it was a full-stack system upgrade.
🔧 Tech 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.
✨ Personal Testimonial for Conrich Coaching
🗣️ Testimonial
“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 the tools I didn’t even 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.”
— Tim Munn
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⚓ 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.
➡️ Call to Action
Want to know what supplements, habits, or mindset shifts made the biggest difference?
Leave a comment, connect with me on LinkedIn, or message me. I’ll share the full breakdown. Or reach out to Conrich Coaching directly on the links above.