Step 1: Move with Purpose – 20 Minutes to Energise Your Body & Clear Your Head
- Ben Maher
- May 23
- 3 min read
Updated: Jun 9
In the first instalment of our 5PM Club breakdown, we’re diving into why movement comes first—and why it matters more than motivation. We’ll talk stress, brain chemistry, and the kind of movement that actually works when you’ve been on your feet since 4:30am.
⚠️ Quick note: I’m not a doctor, personal trainer, or neuroscientist.I’m just a guy who’s been in hospo 20+ years, seen burnout up close, and knows what’s helped me (and the venues I work with) stay upright.
What follows isn’t medical advice—it’s practical, battle-tested insight for hospitality pros who want to feel and lead better.
🏃♂️ You’ve Been on Your Feet All Day—So Why Move More?
If you work in hospitality, chances are you’re already clocking up 10,000+ steps before lunch. But there’s a difference between reactive movement (orders, dockets, deliveries) and intentional movement—and that difference is everything.
The first 20 minutes of The 5PM Club isn’t about punishment. It’s about physiological reset.
✅ A brisk walk
✅ A guided mobility video
✅ 20 minutes of resistance band work
✅ Even a stretching session with your favourite playlist
The goal? To tell your nervous system: “We're switching gears now.”
🧠 Let’s Talk Cortisol—Your Burnout Co-Pilot
Cortisol is your stress hormone. It's not the enemy—but it is a problem when it stays elevated all day (hello, double shift energy crash).
Intentional exercise helps:
🔻 Reduce chronically high cortisol levels
🔺 Trigger a short, healthy spike in cortisol that actually improves focus and motivation
🧠 Prime your brain for the next steps in the 5PM Club: reflection and planning
Think of this first 20 minutes as your hospo-friendly prefrontal cortex reboot.
🫀 The Physical Gains (Even If You’re "Too Wrecked" to Train)
You don’t need to train like it’s pre-service bootcamp. Research shows that low to moderate intensity movement:
Improves sleep quality
Boosts circulation (read: more oxygen to your brain = clearer thinking)
Reduces anxiety and irritability
Increases insulin sensitivity (a win for those mid-service sugar crashes)
And long-term? It builds resilience. Which matters when the fridge breaks and two staff call in sick.
⚡ What Kind of Movement Works Best?
This isn’t a one-size-fits-all gym program. The best movement is the one you can do consistently—ideally without changing into Lycra or commuting 30 minutes to a gym.
Some ideas:
Walk with a podcast
Do a 20-min YouTube mobility flow (Yoga with Tim, The Ready State, etc.)
Bodyweight set in the backyard: squats, lunges, pushups
Bike, swim, punch the heavy bag in the garage—whatever resets your system
✏️ Try This Today: The Reset Circuit
2 mins gentle warm-up
3 x rounds of:
10 squats
10 push-ups
20 second wall sit
30 sec rest
End with a 2–3 min slow-paced walk or legs-up-the-wall stretch
Done in 20. No gear. No excuses.
🕔 Why It Comes First
Movement creates momentum. That first 20 minutes clears space in your head, balances your blood sugar, and gets your brain primed for the real work—reflection, learning, and growth.
Because a better boss starts at 5PM.And the best ones move first.
💬 Ready to Reset?
If you’re hitting the wall by 3PM—mentally, physically or emotionally—try this 20-minute movement reset this week. No gear, no pressure. Just momentum.
🕔 Next week we’ll dive into reflection + mindfulness—the second 20 of the 5PM Club ritual.
👉 Follow @bambamculinary on Instagram
👍 Like the Bam Bam Culinary Consultants Facebook page
💬 Leave a comment below if this helped—or tag a hospo mate who needs this kind of reset in their life.
This isn’t about being perfect.It’s about being a little better—every day.
Because a better boss starts at 5PM.
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