Interview with an Entrepreneur: Chad Myers

Running a business and still making time for yourself is not easy. There are always more ideas to test, work to be done, and people to meet with.


Is it possible to be a successful entrepreneur and still eat well and exercise? How do you balance healthy living with productivity and business success? I went out to find entrepreneurs and members of the start-up community who are working hard and living well so that we can learn from their successes and struggles in building a healthy business and life.


First up is my good friend Chad Myers.

Chad is the founder of Lexercise in Raleigh, NC, and knows the importance of good health. Take it away…

Turn your one day dream into today’s reality

achieve your dreams today photo

This post originally appeared in my free weekly newsletter that’s filled with tips and tools to keep you living well every day. If you liked this post, and want to have more messages like this delivered straight to your inbox, subscribe here! Thanks.
Do you have a case of the one-days?
One day I’ll be happier. One day I’ll start working out. One day I’ll get more organized. One day….
What is your “one day”? Why is it not “today”? Most of us would say that we’ll do something one day not because we fear the effort or lack motivation, but because we simply don’t have time.

Road Snacks: Kale & Quinoa Travel Bites Recipe

healthy snacks for travel photoHello Friends!

This week I’m off to Brazil for the Global Healthy Workplace Awards and Summit. I’m very excited for the conference and opportunity to visit Brazil again – I traveled to São Paulo last summer and fell in love with the culture and the country.

What I am not looking forward to is 15+ hours of travel to get there. Luckily, I have some podcasts to catch up on, books to read, and the perfect snack ready to go. I bookmarked Heidi’s Kale & Quinoa Bites a few months back, and finally got the opportunity to try them out. I love this recipe because eggs, quinoa, and chickpeas provide tons of protein, while the kale sneaks in a good dose of greens.

Transform negative emotions to find clarity

This post originally appeared in my free weekly newsletter that’s filled with tips and tools to keep you living well every day. If you liked this post, and want to have more messages like this delivered straight to your inbox, subscribe here! Thanks.


What do you do when a negative emotion arises? Unfortunately, most of the strategies we use are not very good at helping us move past those emotions. Some of us ignore the sadness and put on a happy face, perhaps you talk to yourself about why your anger is justified, or get stressed about your stress. I am a classic ruminator, telling myself a story over and over in my head about what I am feeling and why I shouldn’t let it go. But I’ve been using a new strategy that has completely changed how I deal with my negative emotions to lessen their impact on my life.

When I feel anger, sadness, anxiety, I start to act like an annoying five-year-old in the back seat of a car on a 10-hour road trip to Disney land. “But why?” I ask myself. And then the rational, adult part of my brain has to answer. “But why?” – the five-year-old persists.

I continue on and on like this. Explaining and refining my definition of my emotion until I uncover the true core feeling behind it. The fascinating thing I discovered is that most of my surface emotions – the anger or sadness – tend to truly be caused by fear. These other emotions were just my reactions to the true, root fear.


Most of us focus on the surface emotion we are experiencing. Each surface emotion is like a weed popping up in reaction to the specific situation we are facing right now. The surface emotions come up again and again in different locations. But once you start to tug on those weeds by asking “why?”, you start to discover that they belong to a deeper root system. You realize that the same fear can underlie many of the negative emotions you experience on a daily basis.


Uncovering the true root fear is key to moving past your negative emotions. If you don’t know what the root fear is, you simply continue to react with those negative surface emotions when you are triggered. If you know your root fear, you get to decide: is this fear justified? If it is – thank goodness you discovered it! Time to change your situation. If the fear is not justified, you can take means to start dispelling that fear and the cause of your negative emotions.

As an example, I was experiencing some anger this week with my dissertation because of some unexpected additional work.

Rather than grumbling to myself or manically canceling other meetings and obligations, I asked myself – why am I angry? Following this line of questioning, I realized that I was upset that I might not hit all of my deadlines for the week. I realized that this anger spilled into worry that I wouldn’t make my deadlines for finishing my dissertation. And that worry led to a fear of having to work so hard that I cut out things in my life I need to be happy and healthy – yoga, meditation, quiet time by myself, the opportunity to see friends….

My anger was not really about that work as much as it was a fear of not taking care of myself. I know that I have the tendency to overdo it, prioritizing others before myself, and my fear was simply my body sending up warning shots that it was not the time to ignore my personal health and wellness.

Uncovering my true fear, I was able to soften in my original anger. I was able to acknowledge the vulnerable place that my fear was coming from, and take means to correct the actual problem instead of the surface anger. In the end, I didn’t have to cancel my meetings or work huge extra hours, but instead be more intentional about my alone time.

If you want to use this strategy in your own life – find a latent anxiety or anger in your mind, and start to ask why. Follow that emotion down a rabbit hole, and you may find that the surface weed leads you to the root fear.

Once you find that root fear – how can you nurture it? How can you alleviate the pain that the fear is causing in your life? Of course, you may not dispel it once and for all in one try, each time you nurture that pain instead of focusing on the surface emotion, you lessen it’s strength over you.

I have found this process truly extraordinary in helping me work through negative emotions, and I hope it does the same for you. Do you think that fear could be underlying some of your negative emotions? Leave your thoughts in the comments below.

  Thanks for reading, and have a wonderful day, samantha attard sig



This post originally appeared in my free weekly newsletter that’s filled with tips and tools to keep you living well every day. If you liked this post, and want to have more messages like this delivered straight to your inbox, subscribe here! Thanks.

More weekend wisdom posts you may enjoy:

samantha attard healthSamantha Attard is a wellness coach and yoga instructor helping individuals bring health and energy to their careers, families, and communities. She also works with companies to improve employee engagement and wellness. Learn more about her blog and business here.


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Are all sugars created equal? Look beyond the label

sugar photo


When you look at a nutrition facts panel, there is one devilish line that seems simple, but causes stress and anxiety for millions of Americans: Sugar.


Talking about sugar and health requires a nuanced message. We can’t demonize all carbohydrates – we couldn’t survive without them. But we do know that too much sugar is a bad thing: The World Health Organization recently recommended that adults get less than 10% of their daily calories from added sugars. Meanwhile, there are many different types of sugars – natural, refined, and added are just some of the descriptors we regularly hear – and yet, it’s not clear from nutrition panels or the popular press if it actually matters where our sugar comes from, or if all sugar is unequally unhealthy.


So today, let’s dive in to the world of sugar, and I’ll share what can you do today to make healthier sugar choices.

Make things happen

make things happen photo

This post originally appeared in my free weekly newsletter that’s filled with tips and tools to keep you living well every day. If you liked this post, and want to have more messages like this delivered straight to your inbox, subscribe here! Thanks.


Life is pretty simple: you can let things happen to you, or you can make things happen.

Want to meditate? Make time for it. Need to stay focused at work?  Close your email. Want better connections with your loved ones? Look away from the phone and have a conversation.

These sound simplistic or contrived, but so often we spend time and energy blaming the world around us for the situations we find ourselves in, rather than acknowledging and accepting our present moment, and then doing something about it.

You can master networking *and* take care of business

be a better networker photo

There’s a funny paradox in running a business: on the one hand, your business is built on the fact that you can out-think and out-sweat your competitors to bring a compelling product to the market.

However, your great idea is worth nothing if no one hears about it. And so we take time away from the creating and strategizing to network. We get coffee, a beer, a walk. We know that these meetings can garner key insights to our business, our process, or our customers that we wouldn’t have been able to formulate on our own. But we also realize that this time spent in networking is time spent away from our core work.


If you’re struggling to manage your meetings efficiently,

if you’re taking too much time to schedule and plan,

if you feel like you’re not getting the most out of your meetings, 

here are 3 keys to networking like a boss, while still getting your job done:


Why imperfection trumps perfection

imperfection photo

I’m going to tell you about a moment I am not proud of.
I was driving to work Tuesday morning, and I drove up behind a guy in a new Prius. I was perusing his “eat local” and “eco friendly” bumper stickers when I saw him stick his hand out the window. And in his hand was a cigarette.


I had an immediate reaction. I started saying to myself “what is this guy doing? He’s driving around, proclaiming his love of personal and environmental health, and he’s smoking? The cause of not just cancer and disease, but also a major contribution to litter and environmental damage?”


I know. Not attractive. Luckily, about 10 seconds into my diatribe, I realized what I was saying to myself and stopped the mind chatter. Maybe I can blame it on early morning fog, but some judgmental part of me took over and decided that if he was going to support one area of health, he should be equally applying that metric to all areas of his life. Ohhh that pesky “should” word. Always a red flag.

Two truths and a lie: vegetarian and plant-based diets

facts and myths about vegetarianism photoTo start, I have to let you know that I am not a vegetarian. I appreciate a good chicken wing (I am from Buffalo, after all), and I would be remiss to give up prosciutto forever.


That being said, I have dabbled in vegetarianism and veganism many times over the years, inspired by books like Eating Animals by Jonathan Safran Foer and Eat to Live by Dr. Joel Fuhrman, and definitely have vegetarian tendencies.
But, I wanted to write about this topic today because, as a slim, 20-something yoga teacher, I am often asked whether I am vegetarian and if I would recommend that others go on a vegetarian diet.
So today, let’s play Two Truths and a Lie: Vegetarian edition.

You are Stronger than you Think

Cover of The Flinch by Julien Smith

I always take some time on Sunday evenings to gather my thoughts and plan out my week ahead. Usually, this planning gives me calm, as I reconnect with my priorities, and figure out my action plan for the week.


Last Sunday though, my weekly planning was accompanied by some self-doubt. A few of the activities on my agenda, some positive and some not-so-positive, tested my comfort zone. Looking at them on my calendar gave me a little squirmy feeling, and I found myself asking “can you really handle this?”


This squirmy feeling reminded me a lot of my first stand up paddleboard yoga class, which I took last fall. A stand up paddleboard is essentially a big, heavy surfboard, and just like it sounds, you do a yoga class on one of these. In the water. Talk about testing your balance, especially with chilly lake water down below. Needless to say, these classes can add an extra layer of mental barriers and challenges to an already demanding yoga class. So, perhaps unsurprisingly, you walk into class with some feelings of squirmy anticipation.