As speakers, coaches, and entrepreneurs, we spend countless hours refining our message and perfecting our delivery—but how often do we invest in the vehicle that delivers it: our health?

In this powerful episode of Present Influence, host John Ball sits down with health and fitness coach Esther Avant to explore the overlooked connection between physical wellness and professional presence. If you've ever struggled with energy, confidence, or consistency, this conversation will show you why your fitness habits may be the missing piece in your performance strategy.

Esther shares nearly two decades of expertise helping busy professionals build sustainable health routines—even when travel, stage work, or jam-packed schedules get in the way.

🎯 Topics covered include:

• Why speakers and coaches must prioritise health (and how it affects first impressions)
• The 3 “Big Rocks” of health: the simplest, most effective habits for better results
• How to reduce friction and decision fatigue through pre-planning
• The mindset shift that makes self-care non-negotiable
• Real talk about sleep, recovery, consistency, and how to build a lifestyle that lasts
• The surprising mental benefits of fitness—including confidence, clarity, and resilience

John also shares his journey of improving his health, the mistakes he made, and the surprising performance benefits he's experienced since getting consistent with exercise, nutrition, and rest.

Whether you're an emerging speaker or a seasoned pro, this episode will challenge you to think differently about your habits—and empower you to upgrade not just your health, but your entire presence and performance.

Chapters

00:00 Introduction: The Importance of Energy and Health

00:24 Meet Esther Avant: Building Real Energy and Confidence

01:33 The Busy Professional's Health Dilemma

02:34 Creating a Sustainable Healthy Lifestyle

05:07 The Power of Consistency and Self-Belief

12:13 Exercise and Nutrition: The Big Rocks

14:25 Rest and Recovery: Essential for Success

22:38 Planning Ahead: Overcoming Decision Fatigue

24:54 Overcoming Midweek Slumps

25:17 Prepping for Success

26:25 Queued Actions for Smooth Sailing

27:03 Connecting Present and Future Self

28:56 The Importance of Specific Goals

33:14 Behaviour Goals vs. Outcome Goals

33:58 Intermittent Fasting Insights

36:22 Personalising Your Diet

41:21 Tracking Progress Effectively

43:21 Motivation Through Self-Reflection

44:52 Conclusion and Resources

Go to presentinfluence.com to take the Speaker StrengthsFinder Quiz and discover your greatest strengths as a speaker as well as where to focus for growth. For speaking enquiries or to connect with me, you can email john@presentinfluence.com or find me on LinkedIn

You can find all our clips, episodes and more on the Present Influence YouTube channel: https://www.youtube.com/@PresentInfluence

Thanks for listening, and please give the show a 5* review if you enjoyed it.