Podcast Summary
Podcast: Outside Sales Talk
Episode: Powerful Daily Habits for Optimal Health & Performance
Host: Steve Benson
Guest: Ana Bolender, Certified Holistic Health Coach
Date: November 21, 2024
Episode Overview
This episode centers on actionable strategies for outside sales professionals to build powerful daily habits that optimize health and overall performance. Ana Bolender, a holistic health coach with deep experience working with sales teams, joins Steve Benson to discuss the essential but often-overlooked practices that help field salespeople stay energized, focused, and resilient in a demanding, high-stress career. Key themes include holistic health, habit formation, practical nutrition on the road, stress management, sleep optimization, and cultivating mental/emotional wellness.
Key Discussion Points and Insights
1. The Foundations of Holistic Health
(03:37–05:57)
- Ana emphasizes that true health is holistic—encompassing physical, mental, emotional, and spiritual dimensions.
- Taking care of physical basics (nutrition, exercise, sleep) directly impacts mental focus, emotional resilience, and performance.
- “We can really take back the power of our own health if we tune back in, if we find what works for us, if we tune out the noise.” (Ana, 00:00 & 59:56)
2. The Mind-Body Connection & Cultural Insights
(07:35–10:04)
- Culture plays a huge role in health, notably in long-living societies ("Blue Zones") like Spain, where stress management and connection are key.
- “Our health is also a result of how we're, we're naturally humans who crave connection.” (Ana, 07:35)
3. Practical Movement for Busy Salespeople
(12:42–16:45)
- Stretching, walking meetings, standing desks with walking pads, and using gym or pool access at hotels are recommended.
- Encourages “habit stacking”—combining habits, e.g., walking while on calls.
- Quote: “As long as you really make it...get into the habit of scheduling it in and making it non-negotiable. It doesn’t have to be a crazy workout every day…it really doesn’t.” (Ana, 15:41)
4. Smart Nutrition & Hydration on the Road
(17:52–24:25)
- Plan ahead: Prep meals and snacks to avoid processed fast food.
- “Focus on adding in more whole foods… you’ll naturally crowd out more of the processed foods.” (Ana, 18:35)
- Keep a cooler and reusable water bottles in your car.
- “Having plenty of filtered water on the go is definitely another big thing.” (Ana, 21:30)
5. Sleep & Rest Optimization
(25:23–30:54)
- Assemble a personal sleep kit: eye masks, earplugs, favorite pillow, travel essential oils, magnesium, and apps for calming sounds (brown noise).
- Take breaks during the day—every 90 minutes a focused work session, followed by a short rest (ultradian rhythm) to maintain productivity.
6. Optimizing the Mobile Work Environment
(31:30–34:55)
- Car “ergonomics" matter—position for spinal support.
- Keep the car organized and clutter-free to support mental clarity.
- Use time in the car to listen intentionally to positive, educational, or calming content.
- “We need to be more mindful of all the content we consume. It's not just the food we eat or the water we drink.” (Ana, 33:43)
7. Mental and Emotional Health Habits
(36:34–45:37)
- Experiment to find mindfulness routines that actually work for you (breathwork, meditation, journaling, nature walks, mindful eating).
- 4-7-8 breath: Inhale 4s, hold 7s, exhale 8s; repeat 4–5 times for instant calm.
- “Even the busiest CEO I’ve worked with…can’t tell me they don’t have time. We all have like two minutes to take deep breaths in the day.” (Ana, 44:02)
8. Habit Formation & Sustainability
(46:32–54:36)
- Find your “why”—a personalized, emotional reason for each new habit makes it stick.
- Start small, habit stack, and use specific scheduling.
- Be self-compassionate: “It’s okay to fall off. Everyone’s going to fall off their routine for a while. The best thing you can do is just reevaluate…” (Ana, 51:29)
- Steve recommends: focus on one new habit per month for lasting change.
Notable Quotes & Memorable Moments
- “Health is innately holistic… We can only really experience true health when we take care of all of those dimensions.” (Ana, 03:37)
- “Our mind and our body are connected and what we're thinking really impacts our physical body.” (Steve, 64:53)
- On mindful eating and multitasking: “Even just eating mindfully… don’t look at your phone or listen to anything. Focus on eating and tasting the food. That is a mindfulness practice too.” (Ana, 44:32)
- “If you change up your diet away from the processed or fast food options towards some of those healthier options… it really makes a world of a difference not just physically but also for your mental focus.” (Ana, 24:52)
- “Have some self-compassion… if you fall off some habits, you can always circle back to them when you’re ready. You have to be perfect, right?” (Steve, 66:18)
Important Timestamps for Sections
- 00:00 – Ana on holistic health
- 03:37 – Why holistic health matters for salespeople
- 10:04 – Mind-body connection explained
- 13:05 – Exercise & movement tips for the road
- 17:52 – Healthy eating and hydration for field workers
- 25:23 – Packing a sleep kit and the importance of rest
- 31:30 – Car as a workspace, optimizing for well-being
- 36:34 – Mental/emotional health & mindfulness techniques
- 46:32 – How to build habits that last
- 54:36 – Steve’s “one new habit per month” method
Actionable Takeaways
- Clarify Your Big Why: Before starting any habit, connect with your personal reasons and vision for health.
- Plan Ahead for Food/Water: Always pack healthy snacks, meals, and fill multiple water bottles before you hit the road.
- Move Daily: Even simple stretches in the car or walking while on calls add up.
- Protect Sleep at All Costs: Use a sleep kit, manage light/sound, and maintain a winding down routine in hotels and on the go.
- Optimize Your Car: Make it easy to access healthy snacks, water, workout gear, and declutter regularly.
- Schedule Recovery: Work in 90-minute blocks with 10-20 minute true breaks.
- Stack Habits: Attach new habits to things you already do (e.g., deep breathing before meetings).
- Start Small: Choose one new healthy habit at a time and build from there.
- Be Kind to Yourself: Missing a day isn’t failing; habits require flexibility and compassion.
Where to Find Ana Bolender
- Email: ana@anabolender.com (reach out for free resources/personalized tips)
- Website: anabolender.com (Book a free 45-min call, sign up for her monthly newsletter)
- Offers 1:1 holistic health coaching and corporate/team wellness workshops (virtual or in-person)
This episode is an inspiring, practical manual for field salespeople—or any busy professional—seeking simple, evidence-backed, and sustainable ways to show up as their best selves. As Steve closes: “This is maybe the most important episode yet… so much of it is literally gold.”