At Renew we train a lot of business owners, high level executives, successful sales people and other busy professionals so I thought I’d put together my top 10 tips for them.
1: Start your day off right. Eat breakfast. It’s the most important meal of the day. What you eat first sets your body up for the rest of the day. At Renew we recommend a high protein, moderate fat and lower carb meal. This will increase your dopamine levels give you the energy and focus you need to be productive.
Example Lean beef rump steak, walnuts and broccoli or eggs, avocado and spinach omelette
2: Don’t’ skip meals. Skipping meals leads to unstable blood sugar levels, which can make you feel light headed and dizzy. It can also make you HANGRY, or lead to poor judgement and clarity. This often leads to grabbing junk food from the vending machine which will only lead to a bigger waistline not the lean body you want.
- Hydrate. So many people walk around dehydrated and studies have shown it leads to decreased production and increased levels of stress hormone. We all know with targets, goals and deadlines we have enough stress flying around the body we don’t need to add more by being dehydrated. A simple idea would be to keep three 1L bottles at your desk and make sure to drink them daily. Being dehydrated will also hamper your body’s ability to burn fat.
- Learn Portion Control Most busy people don’t have time to count calories and weigh all their food. Learning basic portion sizes for meals will really come in handy. Simple tips from Precision Nutrition:
Protein: 2 palm sizes for men, 1 for women
Veggies: 2 Fists for men 1 for women
Carbs: 2 hand cupped sizes for men 1 for women
Fats: 2 thumbs for men 1 thumb for women.
- Own your schedule don’t let it own you. If you have a busy day with back to back to back meetings plan ahead. Some ideas for this are: Have water ready, bring in a protein shake or bar or two pending on the day, and have nuts with you for snacking on in between or during meetings if allowed.
- Don’t let eating out be an excuse. Just because you are at a restaurant doesn’t mean you need to have a three course meal with a decedent dessert. Avoid alcohol at these meetings as they are useless calories and hard to burn off. Stick to the water.
- Batch Cooking. For a busy individual this a great time saver. Block off an hour or two on a day you can spare the time and cook a bunch of food that will last the next few days. Every Sunday I spend an hour or two cook meals for my week. It takes the same amount of time to cook one chicken breast as it does five. So do yourself a favor and cook multiple meals at once.
- Maximize your sleep. Most busy professionals don’t have 7-10 hours they can sleep so you need to maximize the time you do have. You can do this by eating foods that are high in serotonin. Example White meat and carbs later in the day are ideal. This will help you sleep. I would also turn off all electronics in the room. Yes even your iPhone. If you still have trouble sleeping, the supplement Optisom by ATP-Labs has worked wonders for my clients. It allows you to relax your brain and get a nice deep sleep!
- Avoid the Airport bar. The free wine and Champaign may be tempting but your body will feel way better if you stick to water!
- Exercise Efficiently- If time is valuable make sure you are efficient with it. If you are texting or emailing while training…..well then your not really training and wasting time. Even ten minutes of high intensity exercise will help your body and metabolism.