Energy fitness and balance


In 2017, Sydney, coming into the festive season, calendar year deadline fast approaching it seems more important and yet more impossible to achieve balance in your energy and fitness levels. Social goals and fitness goals can often feel in conflict. Work goals and fitness goals can also feel in conflict.

Do I go out drinking tonight? It will almost always mean that exercise the next morning you had planned falls to the wayside. 

Without sounding cheesy at 12 Round we understand that happens to all of us. We don’t want you to feel bad about it because it can be your rest day and you can embrace that, going for a long walk in the afternoon with friends instead. Coming into summer there is opportunities to go out drinking nearly every night and exercising the next day seems to take a back seat. Doing this every day means you’ll lower your chances of reaching your fitness goals it will also effect your mind, your spirit and your emotions.

Balance in life

Our work, social activities with our partner, friends and family and fitness all need to feature. This helps promote positivity. In 2007 Harvard Business review published an article called ‘Manage your energy not your time’ . 

The main message - The core problem with working longer hours is that time is a finite resource. Energy is a different story. The basis of the Energy project that they used was about incorporating rituals. We will summarise it next week because there's a lot to learn from the research.

This week find the time to do this short quiz.

Know when you undertake it that on average, participants got 8 to 10 of those 16 questions “wrong” meaning they were skipping breakfast, failing to express appreciation to others, finding it difficult to focus on one thing at a time, or spending little time on activities that gave a sense of purpose. While most participants weren’t surprised to learn these behaviours were counterproductive, having them all listed in one place was cathartic but also sobering. 

Short Quiz


__ I don’t regularly get at least seven to eight hours of sleep, and I often wake up feeling tired.

__ I frequently skip breakfast, or I settle for something that isn’t nutritious.

__ I don’t work out enough (meaning cardiovascular training at least three times a week and strength training at least once a week).

__ I don’t take regular breaks during the day to truly renew and recharge, or I often eat lunch at my desk, if I eat it at all.


__ I frequently find myself feeling irritable, impatient, or anxious at work, especially when work is demanding.

__ I don’t have enough time with my family and loved ones, and when I’m with them, I’m not always really with them.

__ I have too little time for the activities that I most deeply enjoy.

__ I don’t stop frequently enough to express my appreciation to others or to savor my accomplishments and blessings.


__ I have difficulty focusing on one thing at a time, and I am easily distracted during the day, especially by e-mail.

__ I spend much of my day reacting to immediate crises and demands rather than focusing on activities with longer-term value and high leverage.

__ I don’t take enough time for reflection, strategizing, and creative thinking.

__ I work in the evenings or on weekends, and I almost never take an e-mail–free vacation.


__ I don’t spend enough time at work doing what I do best and enjoy most.

__ There are significant gaps between what I say is most important to me in my life and how I actually allocate my time and energy.

__ My decisions at work are more often influenced by external demands than by a strong, clear sense of my own purpose.

__ I don’t invest enough time and energy in making a positive difference to others or to the world.• • •

How is your overall energy?

Total number of statements checked: __

Guide to scores

0–3: Excellent energy management skills

4–6: Reasonable energy management skills

7–10: Significant energy management deficits

11–16: A full-fledged energy management crisis

What do you need to work on?

Number of checks in each category:

Body __

Mind __

Emotions __

Spirit __

Guide to category scores

0: Excellent energy management skills

1: Strong energy management skills

2: Significant deficits

3: Poor energy management skills

4: A full-fledged energy crisis


It’s worthwhile taking a step back and keeping a calendar or your social and fitness activities so you can promote balance

Social activities - 2 to 3 per week to achieve balance

Fitness activities - 3 minimum per week ongoing (recurring calendar invites to yourself can help)

Incorporating friends into your fitness regime - to keep you motivated this will have positive results on your Mind, Emotions and Spirit.