When we think about what you’re attempting to achieve, let’s not underestimate the challenges at play. From social media feeds to YouTube to your inbox and now we have added your pantry and fridge to those purpose built distractions from your workload. The promise of instant gratification with one mouthful of that sweet biscuit or the escape from the overwhelming task with that packet of salty peanuts. No longer do vending machines and water coolers provide us with that escape, we’re now in our own home just metres away without any perceived restriction, so how are those that are winning doing it? What’s working and what isn’t?
Professionalism starts behind closed doors when no one is watching, all the little things that go into becoming that professional that makes everything look easy and exceeds expectations, that professionalism can start at your next meal! The truth is specifics between individuals of ‘what to eat’ will vary based on work type, movement, taste preference, circadian rhythm, genetics, location, season; the list goes on. We want to move beyond ‘what’ to eat, to get through and look at how you’re eating.
Below are professional principles that can help you achieve your optimum, they aren’t some secret sauce but a formula that if applied consistently becomes the backbone of the well nourished human.
Your in Health
I know I glossed over the ‘what’ to eat earlier but here is a hard working solicitor that is now home based that I work with. This young lady is also a part of the Army Reserve. Her weight fluctuates between 62kg & 65kg and the training program we have put together involves 3 resistance training sessions with 2-3 cardio/ cross-training based sessions.
Optimal Day Architecture:
AM based training session 45-60 mins.
Breakfast post exercise 6-7am. :1-2 poached eggs (12g), 1-2 x multigrain toast (8g), avocado, spinach
morning tea 10-11: Coffee, a handful of almonds &/or fruit (seasonal: banana, apple, mandarin)
lunch 12-1:Tuna, cheese & salad sandwich (30g) (1 x multigrain)
afternoon tea: tub of yoghurt (15g)
Dinner - 6:30/7 : Grilled Lean Red Meat (125g), 1 Jacket potatoes, 3 serves non-starchy veggies.
*depending on training load and hunger levels there may also be an additional glass of milk or 2 in the day also.