Personal Trainer and Founder of Ultimate Performance Nick Mitchell gives a list of six tips busy professionals can follow to stay in shape in spite of their erratic work schedules. Read on to find out what they are.
1. Keep hydrated
Multiple studies now indicate dehydration can lower productivity dramatically, increase stress hormones, create poor eating habits and hamper the body’s ability to burn fat. A quick solution: fill three one-litre bottles of water at the start of the day and keep them on your desk. By the end of the day, they should all be empty.
2. Own the meeting
A common pitfall in any executive’s day is the time around meetings. If you know you are back to back for hours, it is vital to go in prepared. Here are the essentials: water, protein powders and some nuts.
3. Pick the right menu
Many executives eat out in restaurants on a regular basis, whether it’s due to time constraints or business meetings. Either way, it should not be an excuse to indulge on three-course meals or luxurious desserts. Sticking to one main of meat, and then asking for a side dish of vegetables is one way to go about it - avoid mayonnaise and butter and similar foods.
4. Be a wise traveller
A lot of executives have extremely busy travelling schedules, meaning they are constantly in and out of airports. To maximise productivity and energy during these business trips, one of the best tips is to avoid beverages in the airport lounge. With bubbles and grape on offer all around, sticking with water on your flight will make a world of difference in how you feel. Second, bringing simple, healthy snacks such as biltong, nuts and seeds can help keep you satiated, and prevent succumbing to poor quality airport food.
5. Sleep is key
Most busy executives are deprived of sleep, and for the most part, trying to get more sleep is not going to happen. Instead, you can work on improving the quality of the sleep; the first ‘trick’ is to strategically eat your carbohydrates later in the day. Whilst opting for high protein meals earlier in the day is better for productivity and focus, carbohydrate-focused meals in the evening can actually help trigger the relaxing hormone ‘serotonin’, helping with the ability to fall and stay asleep at night.
6. Exercise Efficiently
If time is very tight, some exercise is still always better than none. A quick 10 to 20-minute daily bodyweight circuit session or even some high-intensity interval training are effective ways to increase the metabolic rate and burn a lot of calories.