Starting, running, and growing a business is one of the most challenging and rewarding pursuits in life.

It demands time, mental stamina, physical endurance, and emotional resilience on a level few other careers do.

While we push ourselves to build something meaningful, too many business owners sadly believe the myth that success requires sacrificing everything else—be it physical and mental health, relationships, or happiness.

But after working with various entrepreneurs for 20+ years, I’ve found the opposite to be true.

Business leaders who are successful in the long term aren’t just wearing every part of themselves down from working. They’re taking care of themselves and, as a result, optimizing their performance across all areas of their lives to maintain a healthy balance that allows them to truly thrive.

And as we celebrate Women’s History Month in March, I’m particularly inspired by leaders like my client, Melissa Johnson, who is living proof that you can achieve sustainable success by bringing your whole self to the table. Melissa also puts investing in real relationships above working herself to the ground—which has done more for her business than burning herself out ever could.

This month, I'm sharing the four essential pillars that must be tended to so you can achieve sustainable success in your business and personal life.

Whether you're feeling the strain of leadership or simply looking to take your performance to the next level, these practical strategies will help you thrive, not just survive, in the challenging and rewarding world of entrepreneurship.

In this expedition together,

John Pittman and Business Expedition partners

Women’s History Month Spotlight: Melissa Johnson, Founder and CEO of Valence Protective Coatings

In honor and celebration of Women’s History Month, this newsletter’s spotlight is on Melissa Johnson, the founder and CEO of Valence Protective Coatings, a concrete coatings company that Melissa grew from zero to $6 million in just two years.

In all my years of working in finance, coaching other business leaders, and being an entrepreneur myself, I’m thrilled to see more women like Melissa proudly and unashamedly step into leadership roles and bring much-needed fresh perspectives with them. Especially in notoriously male-dominated industries like manufacturing.

Of all the things I admire about Melissa’s character and story (the resilience, grit, and overcoming lots of B.S., to name a few), what struck me the most was her unique approach to disrupting industry norms. It’s especially inspiring to witness how she uses her strengths to her advantage while working alongside mostly other men in manufacturing.

Melissa proudly shared her approach to maintaining performance while staying authentically herself in a traditionally male-dominated industry. Her insights remind us that our unique perspectives aren't limitations—they're often our greatest competitive advantages.

On protecting your energy instead of burning out:

"I realized early on that there was resistance to women in this industry [manufacturing],” Melissa said.

“So instead of exhausting myself trying to prove my worth, I hired qualified men who I could trust with decades of experience to help with training while I focused on where I could add the most value—in supply chain management and building the education side of my business."

On leveraging your competitive advantage through authenticity:

"I have made it my mission to chickify this industry.

I embraced being a girly girl rather than trying to fit in. When customers walk into my shop, everything is bright, styled, and neat with my signature colors, teal and green.

It immediately sets us apart from the ‘dusty warehouse’ aesthetic of our competitors’ shops, where you walk in and everything's messy and you see five guys with their feet up on the desk.

When customers walk into my shop, they notice the nice colors, neatness, and ambiance. And they almost always mention that there’s a difference between me and my competitors.”

On performing under pressure while running and growing a business:

“Between navigating supply chain disruptions, financial constraints, and managing vendor relationships—I’ve had to fire vendors who refused to speak with me because I’m a woman—I've faced challenges that required constant, relentless problem-solving.

I’ve become extremely resilient by doubling down on expertise and results rather than fighting for acceptance."

On building 'relationship credits' with your customers:

“We don’t just ship buckets out the door. We care about getting to know our customers—we focus on understanding their problems and even remember things they tell us about their families.

My team writes a personalized note, signed by the individual who hand wrote it, in every packing slip. These small gestures create what I call ‘credits’ with customers to strengthen our bonds with them—and give us a bit of grace when unforeseen challenges inevitably arise.”

On what she wishes she’d known about running a business from day one:

"Learn your numbers early. Don't even try to do what you're good at until you find somebody who wants to get to know you and can teach you exactly what you need to know about your cash flow and profit margins.

I wish I'd found John earlier. Having him by my side as my go-to business coach and financial strategist, he didn't just focus on the numbers. He also understood the emotional weight of running a business. His practical, no-BS guidance was invaluable and gave me the confidence to make bigger, bolder moves.

And don't wait for permission—if you have an idea, test it, even when people laugh at you. My most-ridiculed product is now our best seller."

More on being a woman in business:

"Having a mentor as a young woman is so important… I think we women need both a male mentor and a female mentor. Having both a strong female perspective and a male perspective gives us the support and mentorship of being a woman leader, while also providing us with more insight into working with men and how to reach male customers.

I try to mentor women, and I hope that older women are continuing to mentor the younger ones—even from college. I focus on mentorship of young women and women who work for me, but also other women in this industry. I'm always seeking out other women to see what I can learn from them.

I find that women at any stage of their career can offer valuable insights I might not have considered. In fact, some of my most insightful learnings have actually come from women younger than me."

Time Management: Controlling Your Time, Controlling Your Life

Time is the most valuable resource for any entrepreneur. If you don’t have control of your time, your business—and life—will feel chaotic.

Master Your Focus:

Mastering time management means being able to filter out distractions, focus on high-impact tasks, and ensure that your time is spent where it truly matters.

To start, instead of overwhelming yourself with an endless to-do list, try focusing on just two or three of the most important tasks to complete each day.

When you limit your focus, you’ll find that your efficiency increases, which will then allow you to make real progress rather than feeling spread too thin.

Structure Paves Way for Freedom:

Time blocking is another crucial strategy. Start assigning yourself specific blocks for deep work, meetings, personal time, and even breaks… and stick to them!

Having a daily structure gives you the discipline to stay productive while preventing burnout.

Your Personal Time is Sacred:

If sacrifices need to be made in your schedule, never let them come at the expense of the time you set aside for yourself. Your performance optimization (whether it’s physical health, mental clarity, or personal growth) should always be a priority because your business can only be as strong as you are.

Nurturing Your Body, Nurturing Your Business

Physical health is one of the most overlooked yet critical pillars of entrepreneurial success. It’s easy to think that grinding harder will lead to better results, but if your body isn’t functioning at its best, neither will your business.

Recovery Powers Growth:

Sleep is non-negotiable. Period.

Recovery is essential for cognitive function, decision-making, and overall energy levels. Having good sleep hygiene—like avoiding screens before bed, maintaining a consistent schedule, and creating a restful environment—can have an immediate impact on your performance.

Movement Matters, Even in Small Doses:

Exercise should also be part of your daily routine, but it doesn’t have to consume hours of your day.

A combination of full-body strength training and cardiovascular work ensures endurance and resilience. Even short workouts (or relaxing walks) can make a huge difference in focus and stamina.

Fuel and Nourish Your Body and Soul:

What you eat also plays a major role in your performance.

While diet should first fuel your body with high-quality, nutrient-dense foods to help you maintain mental clarity and energy throughout the day, let's be real—food is also one of life's great pleasures.

The key is balance. Make nutritious choices most of the time, but don't forget to enjoy those occasional indulgences that feed your soul and your body. Finding that sweet spot where consistent nutrition meets enjoyment will keep you performing at your best consistently without feeling deprived.

Managing Physical Stress:

They say that stress is a silent killer for a reason.

The physical demands of a job can lead to chronic stress when not properly managed. Chronic stress can eventually lead to serious health complications and negatively impact performance, so managing stress effectively is just as important as maintaining other areas of your body.

Hydration is another key factor that is often forgotten. Proper hydration is essential for cognitive function, energy levels, and overall performance. Even slight dehydration can lead to fatigue, headaches, and a decline in productivity, so it’s crucial to prioritize your daily water intake. Try setting a timer to remind yourself to drink water throughout the day, or set a goal for yourself to drink at least X amount of liters per day (do some research on what’s recommended for your body and lifestyle).

Along with cold plunges and saunas, other practices like fasting have also gained popularity for their performance-enhancing benefits. Different methods work for different people, so the key is to explore and find what works best for your body and lifestyle.

At the end of the day, whether it’s through structured fasting, heat and cold exposure, or another method of recovery, investing in your physical well-being will pay dividends in both personal and professional performance.

Be Proactive!:

Always remember to take a proactive approach to your health. Regularly monitor your key health markers, address stress early, and make adjustments before small issues become major problems.

As entrepreneurs, our physical health isn't just personal—it's one of our business’ and our loved ones’ most valuable assets.

Mental Health—A Clear Mind Makes Better Decisions

Entrepreneurs face constant challenges, and stress can build up in ways that negatively impact performance and well-being. Your mental clarity is directly tied to the quality of your business decisions.

Daily Mental Hygiene:

Having daily mindfulness practices, whether through meditation, breathing exercises, or journaling, helps clear mental clutter and create focus.

Just like physical and sleep hygiene, mental hygiene requires consistent attention and care.

But it doesn’t have to be a burden on your busy schedule—even five minutes of intentional mental practice a day can reset your thinking and improve decision-making.

Reset and Refresh in Nature:

Spending time in nature and allowing space for reflection can spark creative breakthroughs and reset the mind.

Time spent hiking, being on the water, or simply walking in a natural setting can be incredibly grounding and rejuvenating. You'll be surprised how often the answers you've been searching for at your desk suddenly become clear when you change your environment.

Create Balance:

It's essential to balance high-stress work with activities that relax and calm you and vice versa.

If your work is intense and fast-paced, engaging in slower, more thoughtful activities like puzzles, chess, woodworking, or painting can provide the necessary balance you need.

On the other hand, if your day consists mostly of deep analytical work at your desk, incorporating physically demanding activities like kickboxing, trail running, or weight training can bring much-needed energy back into your system.

Don't Carry the Weight Alone:

Having a trusted coach or licensed therapist/psychiatrist to check in with routinely ensures that you are equipped with the tools to process the emotions and mental weight that naturally come with business ownership.

No entrepreneur has to be burdened by everything alone, and having someone to provide guidance and perspective is invaluable.

So, while personal practices are essential, professional guidance adds another sometimes necessary dimension. The strongest leaders know when to seek support.

Spirituality and Inner Work: Finding Connection Beyond Your Work

Spirituality is often also overlooked, yet it's just as crucial for maintaining balance, perspective, and purpose.

When caught in the relentless cycle of building and growing a business, it's easy to focus solely on what is tangible (profits, goals, strategies, etc.) while neglecting the deeper sense of inner work and connection that fuels resilience and fulfillment.

Defining Your Inner Journey:

For some, spirituality is rooted in religious faith, prayer, or sacred study.

For others, it is found in moments of solitude, time spent in nature, or acts of service that contribute to something larger than themselves.

The common thread is that spirituality offers a way to step outside of your own ambitions and daily pressures and allows you to align with something bigger. It reminds you that your business, while important, is part of a larger ecosystem—one that includes people, communities, and the world at large.

Finding Clarity in Connection:

Spending time in nature (as mentioned earlier) or simply sitting in stillness can create profound moments of clarity. These experiences empower you to reflect, recalibrate, and reconnect with your deeper purpose.

Serving others—whether through mentorship, philanthropy, or simple acts of kindness—can also reinforce this connection and shift your focus away from personal stress and toward collective impact.

Building a Foundation:

Whatever spirituality or inner work means to you, finding a way to incorporate it into your daily routine can bring a profound sense of grounding and fulfillment.

Spirituality and inner work create a foundation that sustains your well-being and, as a result, your business. These approaches are much more effective and healthier than putting all your energy into your business only to drain your inner self.

With a clearer mind and a deeper sense of purpose, you will be more prepared to handle any challenge life throws at you.

Final Thoughts: Building a Business & Life You Love

Entrepreneurship is more than just a career. It's a way of life (sounds cliche, but it’s true).

But to build something great, you must first take care of yourself.

Time management, physical health, mental well-being, and spirituality are the four pillars you can prioritize to guarantee that you can perform at your best while enjoying the entire journey.

The Performance Paradox:

The greatest paradox in business is that taking time for yourself isn't selfish—it's strategic.

When you invest in yourself, you're also giving your business what it needs most: a leader who can think and lead clearly, maintain energy, and stay connected to purpose.

Your Next Step:

What's one change you're making this year to prioritize yourself while growing your business? I encourage you to share your commitment with someone who can help hold you accountable if you haven't already.

It’s actually quite simple: your business's performance is directly tied to your own—when you thrive, your business follows.

Here's to thriving, not just surviving!