by | Apr 20, 2023 | Alignment, Leadership, Ministry Leader, Pastor, Physical Fitness, Rest

We are currently on a journey to help leaders do their absolute best to be their very best. We believe the key to this quest is personal alignment. You can catch up on our previous installments here and here as we work through John’s book, Unshakable Leader: The Simple Yet Amazing Power of Alignment.

This week we’re focusing on Alignment Component 2: Physical Fitness. Now, before you roll your eyes, close this tab, and wait for next week’s post, hear me out. John contends that we can serve God and others better when we’re physically fit. But with that, please note that:

  • We at Converge Coaching are not medical professionals. So, please incorporate these types of experts into your network: a doctor, a nutritionist, a fitness trainer, etc.
  • If you’re not currently in an exercise program, check with your medical doctor before getting started and get a full physical exam.

We often get pushback from leaders who wonder what physical fitness has to do with personal alignment and leadership. Here is our response: First, leadership is difficult and requires energy over sustained periods. Second, physical fitness increases our ability to think clearly. Finally, a healthy body releases you to be more creative and confident.

While there are many pieces to the physical health puzzle, let’s look at three common elements that factor into our physical fitness.


Organizational leadership possesses the uncanny tendency to be sedentary. We often face so many demands that getting our body in motion gets moved to the backburner, or off the stove completely. With the above caveats in mind of checking with your physician first, can we encourage you to get moving? You don’t have to be a bodybuilder . . . just be consistent. It doesn’t have to cost you a fortune to get fit, it just costs you some time and perhaps a little bit of money. Regular exercise is beneficial not only to your body, but also to your mind and emotions as well.


What we put into our bodies (and how much of it) really makes a difference. It’s crucial to get the nutrients, vitamins, and minerals our bodies need to operate at optimum performance. Because a leader’s life often doesn’t fit into the “normal” 9-5 schedule, we eat at odd times and sometimes default to fast food because we’re “in a hurry.” If you want to get aligned physically, it’s almost a given that you’ll need to plan and prepare for good nutrition in advance.


The average adult requires six to eight hours of sleep a night. Here are some fun facts about sleep.

  • A rested brain is a sharper brain – our ability to learn, remember, and function increases.
  • A rested brain is more resistant to anxiety and depression – our brains repairs itself when we sleep. It flushes out toxins when we sleep. It helps your brain to take out the trash! Your brain processes your emotions while you sleep, therefore your mood is better after getting enough sleep. Conversely, a chronic lack of sleep makes us 5 times more likely to develop depression, and the odds of anxiety or panic disorders are greater.
  • A rested brain leads to better physical health – lower blood pressure, reduces our risk of Type 2 diabetes, and helps us maintain a healthier weight. Our body works to repair muscle, organs, and other cells. Chemicals that strengthen our immune system start to circulate in our blood. Sleep provides an opportunity for the body to repair and rejuvenate itself.
  • A rested brain leads to greater productivity – The negative effects of sleep deprivation are so great that people who are hungover outperform those lacking sleep. Michael Hyatt puts it this way: “Shortchanging your sleep to get more done is actually sabotaging your success.”


Your calling is a marathon, not a sprint – and you need to be well-rested for to run that long-distance race.

Here are a few reflective questions to help you gain a better idea of what you might need to do to make progress toward physical fitness:

  • What investments are you currently making in your physical fitness?
  • Which of these three – exercise, nutrition, sleep – are you neglecting? Why?
  • Who can you invite into your life to hold you accountable in these three areas?


Physical fitness is such a critical component to personal alignment, to your longevity, and we hope you will commit to take steps today to enhance physical well-being.


We’re rooting and praying for you!

John & Jaime