10 Fitness Tips You Need To Know As A Busy Executive - Training Day Gym Educational Article
Living a healthy lifestyle and getting into shape as a busy executive can seem like an impossible task. Overstressed, under-rested and fighting a relentless battle of finding more time in the day. How do you implement habits to stay healthy and fit while juggling a successful working life? Here are our top 10 tips on how to do it
1. Have a Breakfast of Champions
It starts with breakfast. It is the most important meal of the day and lays the foundation for the remainder of the day. Aim for a meal with high protein and lower carbohydrates such as salmon, avocados and blueberries. This can lead to enhanced productivity, sustained focus and energy as well as increased fat burning.
2. Do not skip meals
It can be very tempting to skip meals, especially when times get busy. However, this can be a disaster for productivity and your waistline. Skipping meals can lead to unstable blood sugar levels, and more often than not, resorting to unhealthy snacks or meals from the vending machine. Aim to eat a protein-rich meal every 3 to 4 hours.
3. Keep Hydrated
The majority of people are chronically dehydrated. Multiple studies have shown that dehydration can lower productivity dramatically, increase stress hormones, create bad eating habits and hamper the body’s ability to burn fat.
4. Master you portions
Forget about counting calories and dealing with complicated nutrition plans that involve calculators and apps. Instead, focus on building basic nutrition habits. You only need your hands has a starting point. For males two palm sizes of protein, two handfuls of starchy carbohydrates, two fists of vegetables and two thumbs of fat. For females one palm size of protein, one handful of starchy carbs, one fist of vegetables and one thumb of fat.
5. Dominate the meeting
A common hurdle that an executive must overcome is the time around meetings. More often than not they are scheduled in advance and thus can be planned. Carry water, protein powders and nuts with you. In between meetings when solid food isn’t an option mixing a good quality protein shake with water can be a game changer.
6. Choose the right menu
Many executives will eat out in restaurants on a regular basis. Whether it is due to time constraints or meetings, it should be an excuse to indulge in three-course meals, decadent desserts or binge on alcohol. Restaurants are full of hidden calories, so it is best to stick to the basics. Selecting a main of meat or fish with a side of vegetables is a safe bet, but there is also the option of doing the research beforehand to find restaurants you know you can eat well.
7. Conquer travel
Whether you like It or not there will be times when you will find yourself going in and out of airports. To maximise productivity and energy, one of the best tips is to avoid alcohol. With all the temptations on offer, sticking with water will make a world of difference with how you feel. Bringing healthy snacks like jerky, nuts and seeds can also prevent you from falling victim to poor quality airport food.
8. Meal prep
Everyone is short on time these days, and batch cooking is an essential skill to have to live a healthier lifestyle. A few hours a week is all that is required to empower yourself from making poor food choices at the canteen.
9. Get the most out of sleep
Sometimes getting more sleep is just not realistic. Instead, we can work on improving the rest that you are currently getting. One "hack" is to eat your carbohydrates later in the day. While have high protein meals easier in the day can increase focus and productivity, carbohydrate-heavy meals can help trigger relaxing hormones and neurotransmitters that help with the ability to fall and stay asleep at night. Another option is to switch off your phone at least and house before bed to help your mind relax and unwind, leading to higher quality and deeper sleep.
10. Be Efficient with your exercise
Exercise is a must if you want to achieve an optimal body. Even if time is limited, some exercise is still better than none. A quick 10-20 minute bodyweight circuit or even some high-intensity interval training are effective ways to burn calories and increase your metabolism. If done correctly you might also build muscle.