Suzanne Rath is an Executive Health Coach & speaker who gives people their vitality back. She does this through empowering them to take back just 20% more health- for more purpose, productivity & prosperity.
You’ve optimized, automated, and outsourced. But despite the productivity hacks, the reality is that you’re still drowning in busyness. The endless meetings, late-night emails, and social commitments are leaving you exhausted. Does this sound familiar?
The best leaders aren’t the ones who work the hardest. A packed schedule 100% of the time isn’t a productive one. It’s probably not a purposeful one either, and more than likely, it isn’t filling you with a sense of prosperity in your life, even if it is in your bank balance!
In my Endurance Leadership Keynote, my health and leadership coaching workshops, and my Thrive 360 program, I examine how recovery, reflection, refocusing, and resetting (the 4Rs) are key to success. Intentional practice of these 4Rs enables us to lead, not just manage, our lives. It allows us to recalibrate and reprioritize, to live a life filled with vitality, and to perform at our best in whatever situation we choose. The same recovery principles that help endurance athletes excel can also transform your personal and professional life. Let’s dive in!
1. Recovery: Rest to perform at your best
If you’ve ever run a marathon or participated in a triathlon (or been around anyone who has!), you may be familiar with the concept of “burning matches.” Endurance athletes can’t go at full intensity for the entire race, they need to strategize and decide when to “burn their matches.” Athletes need moments to catch their breath, take in nutrition, or simply recalibrate.
In my day-to-day work, micro-breaks have been a game changer. A simple 5–10 minute break after a focused block of activity, whether I step outside, close my eyes, make a cup of tea, or pat our dogs, has made a huge difference in my stress and performance levels. Science proves it. A study from the University of Illinois found that brief mental breaks improve focus by up to 17%.
Recovery is not just mental, it’s physical as well. Good nutrition fuels your body for the demands of the day, while adequate, high-quality sleep is non-negotiable for true recovery. These two pillars support everything from decision-making to resilience, and neglecting them can undermine even the best-laid plans. Harvard Business Review found that leaders who get less than six hours of sleep make 40% more errors, yet many still sacrifice rest for work. It’s time to shift that mindset. Good sleep and optimized health are the foundations of high performance.
In the sporting context, I experienced this when we cycled across South America in January of this year. Sleep and nutrition were dictated largely by where we stayed and the venue’s catering for the group. I struggled with the difference between my habits in Australia, going to bed early and eating the balanced, mostly plant-based diet I’m used to, and the Argentinian relaxed routines of late dinners and the limited choices available in rural areas, particularly after a long day’s riding. Comparing my Whoop data on heart rate variability and recovery between training days in Australia versus cycling days overseas reinforced the importance of sleep and nutrition for my recovery.
2. Reflection: The power of intentional pauses to avoid burnout
The principle of training periodization in endurance sports allows for a gradual increase in training load, followed by a period of recovery. This recovery period enables reflection and recalibration. Similarly, the time immediately after a race is ideal for reflection and renewed goal setting. How did I perform last time? What can I change? What’s the next step to reach my big vision?
In our daily lives, amidst the hectic rush of tasks, it’s easy to lose sight of why we do what we do, operating on autopilot and constantly putting out fires instead of engaging in purposeful, productive tasks that truly move the needle. I have a reflection process each day, week, month, quarter, and year that keeps me on track and ensures I stay purpose-driven, resetting my priorities and aligning them with long-term goals. I also work within my body’s natural energetic flows, time-blocking deep-thinking tasks for the mornings while leaving email responses, form filling, and other to-do list tasks for later in the afternoon.
Reflection is the difference between reacting and leading. Yet only 15% of leaders are truly self-aware, according to Harvard Business Review. That means most leaders make decisions without a clear understanding of their own blind spots. Reflection builds strong self-awareness, allowing us to examine our blind spots and better understand the needs and strengths of those around us. These are essential tools for building relationships in life, not just at work!
In athletic events, the results can often be humbling for athletes who overestimate their abilities. Just as an athlete fine-tunes their technique after every race, leaders must examine their decision-making processes. The Ladder of Inference is a powerful tool that helps uncover biases and assumptions, making self-reflection not just an act but a strategy.
3. Refocusing: Aligning our actions with our vision
In business and life, as in endurance sports, success depends on the ability to set goals that resonate with our core values and vision, and to ruthlessly prioritise those that matter most. This means saying no to non-essential tasks and ensuring that every effort moves you closer to your overarching vision. Recovery and self-care involve saying no and setting healthy boundaries to ensure ongoing success.
Planes are off course 90% of the time, but pilots, and autopilot systems, make constant adjustments to stay on track. Your vision is your internal navigation system. Without it, you're just reacting to turbulence. A clear vision provides a roadmap and a sense of purpose. However, as with everything in life, we must consistently review it to ensure we stay on track.
A study from the International Scholars Journal found that organisational performance can increase by up to 74% when employees are aligned with company goals. The same applies to personal leadership, alignment creates momentum.
4. Resetting to elevate
After a race or event, athletes generally go through a recovery period. During this time, they not only refuel and reset but also plan their next steps, whether it’s a training block, an event, or a new goal. What will elevate them to the next level?
Just like the saying, “If you’re not growing, you’re dying,” taking intentional and purposeful steps toward honing your performance and skillset helps us consistently elevate ourselves in life. It doesn’t matter whether your version of elevation is improving your garden, nurturing your relationships, or building a world-dominating business, the same principles apply!
Google’s framework for Objectives and Key Results (OKRs) prioritises elevation by encouraging ambitious goals for continuous growth. Google has stated that if more than 60% of the targets are hit, the goals aren’t big enough. Just as athletes measure their performance by completion times or other clear metrics, OKRs must also be quantifiable, time-bound, and verifiable.
Resetting to elevate is about setting big, ambitious targets and consistently recalibrating to achieve them.
The importance of a coach
Even elite athletes rely on coaches to guide their recovery and performance strategies. In business, a coach can help you identify areas for improvement, hold you accountable, and provide the insights needed to navigate challenges. A coach doesn’t just push you harder; they help you recover smarter.
A call to recharge in Rome
All of these elements come together at our upcoming Renaissance in Rome retreat this September, a unique opportunity to step away from your daily grind and immerse yourself in a transformative environment. In the historic embrace of Rome, you’ll not only learn to integrate these recovery principles into your life but also experience firsthand how deliberate rest and reflection can propel you forward in your career and personal life.
Seats are limited, and you’ll experience a transformational reset to unlock your next level of success. Ready to lead with clarity and vitality? Secure your spot here, and don’t forget to ask about our Bring a Friend discount!
If you're in Sydney on March 7th, don’t miss our exclusive EMPOWERher event for International Women’s Day, where you'll refine your business and well-being strategy, over great food and even better conversations. Register here.
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Suzanne Rath, Executive Health Coach & Speaker
Suzanne Rath is a leader in the health and leadership field. A multi-award winning Allied Health professional and health entrepreneur whose clinics are at the forefront of innovation and multi-disciplinary health care, her mission is to inspire a million people to take back control of their own health. Having thrived after a life changing accident which sapped her vitality and later suffering leader burnout, Suzanne aims for participants in her programs to reclaim their vitality- becoming more purposeful, productive & prosperous through taking back control of just 20% more health.
