Fit Body, Fit Mind: Leading with Strength in High-Stakes Environments
After more than three decades of service, leading in the Canadian Army and over a dozen years in leadership roles at nuclear power plants, one truth has remained constant: physical and mental fitness are not optional—they’re essential. Whether you’re leading a team through a high-risk maintenance operation or navigating the pressures of human performance management, your ability to show up strong, focused, and resilient can make all the difference.
A decade ago, I had an unexpected opportunity to race in the Army’s version of Ironman. Due to the operational tempo—driven by international conflicts—I had no opportunity for pre-race training. Most soldiers train for weeks or months for this event. I stepped into the race in Petawawa, ON, at 0400 on a rainy September morning, raring to go.
The race totals 50 km, with a 40-pound rucksack and combat boots. It rained throughout the first 32 km run/walk leg and the grueling 4 km solo canoe portage. The rain finally stopped for the 8 km paddle down the river, followed by a final 4 km run. In the end, heart and mind triumphed over physical pain, enabling a strong finish—and setting an example for the troops of my Brigade, whom I was fortunate to race alongside.
The Demands of High-Consequence Work
In fields where the stakes are high—be it Construction, National defense or Utilities—there’s no room for complacency. The margin for error is razor-thin, and the consequences of a misstep can be severe. That’s why cultivating a fit body and a fit mind isn’t just about personal wellness—it’s about operational excellence and team safety.
Fueling Performance: Clean Eating and Daily Movement
A high-performing body starts with what you put into it. Clean eating—limiting processed foods, prioritizing fruits and vegetables, and staying hydrated—lays the foundation for sustained energy, mental clarity, and immune resilience. Pair that with daily exercise, and you’ve got a recipe for readiness. Whether it’s a brisk walk, a gym session, or stretching before bed, movement every day keeps your body agile and your mind sharp.
Leadership by Example
As leaders, we set the tone. Our teams watch how we show up—physically, mentally, and emotionally. Modeling healthy habits isn’t about perfection; it’s about consistency. When we prioritize our own wellness, we give others permission to do the same. We create a culture where showing up as your best self is not only encouraged but expected.
Sleep: The Unsung Hero of Recovery
In both military and industrial settings, sleep is often sacrificed in the name of productivity. But the truth is, adequate sleep is a force multiplier. It aids recovery, strengthens the immune system, and enhances cognitive function. Leaders who prioritize sleep are better equipped to make sound decisions, manage stress, and support their teams effectively.
Mental Fitness: Read, Reflect, Resist the Scroll
In today’s digital age, it’s easy to fall into the trap of doom scrolling—mindlessly consuming content that drains rather than nourishes. Instead, we should be exercising our minds with intention. Reading novels, exploring new ideas, or engaging with periodicals keeps our brains active and resilient. There are countless apps that gamify mental fitness, helping us stay sharp and stave off cognitive decline.
Final Thoughts: Show Up Strong
In high-stress, high-consequence environments, the best leaders are those who show up strong—physically, mentally, and emotionally. By investing in our own wellness, we not only enhance our own performance but also elevate those around us. A fit body supports a fit mind, and together, they form the foundation of effective leadership.
So eat clean. Move daily. Sleep well. Read often. And lead by example.
