The Apprentice Is Back But Are You Fit & Ready?

The Apprentice Is Back But Are You Fit & Ready?

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OMG where has the last year gone? I can’t believe it’s been a whole 12 months since I appeared on The Apprentice on BBC 1, and now I’M BUZZING for the new series!

So with business top of the agenda on my TV set, this week my blog is all about how to manage running a business/working full time and still keeping your health and fitness in tip top condition!

In between dashing from client to meeting, juggling home life, answering emails and trying to achieve growth in your business, being healthy and more physically active can be challenging at times.
 
working-mum
 
As business owners, employees and entrepreneurs, we spend so much time and energy being consumed by business, we have the potential to find ourselves, and our health and fitness, at the bottom of the pile.
 
But if we want to have amazing mental clarity, avoid stress and sick days AND spring out of bed everyday bursting with energy, then our own health and fitness needs to work it’s way up our all-important to-do list.
 
In the exact same way we write a plan for our business in order to achieve our growth and financial goals, we need to have a health and fitness plan in place, stay goal-focused and have true commitment.
 
It is an absolute must that we start the day with a nutrient dense breakfast.
 
eggs
 
Perfect pre-work breakfast choices include:
 
  1. A 2 egg omelette with peppers/spinach/watercress/tomato.
  2. A power shake including coconut milk, frozen berries, spinach, cinnamon and ginger.
  3. Soft boiled ‘dippy’ eggs with tender stem broccoli and asparagus either steamed or stir fried to dip in to the egg.
 
Each of these options are quick to rustle up, can even be made in advance the night before and are great sources of fuel to keep us going through out the morning’s meetings.
 
When it comes to lunch we may be on the go, traveling between clients or even just in a rush to eat so we can get on with other tasks we need to complete, such as phone calls and emails.
 
Salads, roasted vegetables, boiled eggs, nuts, roast chicken and rice noodles are all great lunch options that can be eaten on the run or even mixed together to create new variations.
 
Then we come to our evening meal. There is nothing worse than getting home from a tough day at work, feeling super hungry and having to wait to eat (during this time the ability to resist temptation to ‘pick’ and avoid poor choices is low). So the ideal situation is for you to walk through the door to the smell of a nutritious meal that is ready instantly, right?
 
The solution…a slow cooker! While preparing your breakfast, simply take 5 minutes to throw your ingredients into the slow cooker and turn it on, on a ‘low’ setting, to cook throughout the day.
 
thai-curry
 
Here is one of my favourite slow cooker recipes…
 
Thai Style Chicken Curry
Serves 3-4
 
Ingredients
 
3 chicken breasts (diced)
2 red chillies (finely chopped)
1 green chili (finely chopped)
1 onion (diced)
1 red pepper (chopped)
1 yellow pepper (chopped)
2 handfuls spinach
1 thumb sized piece of fresh ginger (grated)
1 tin coconut milk
Juice of half a lemon
1 handful mange tout
1 pinch rocket salt
1 pinch black pepper
1 tsp cinnamon
1 tsp turmeric
 
Pop all the ingredients together in a slow cooker and you’re good to go!
 
A nutrient dense diet will give us the energy we need to juggle all the balls we have in the air and keep all of our plates spinning at record speed. But we must also address our fluid intake.
 
Aim to consume 2-3 litres of fluid each day, which should be made up of water and herbal/fruit teas. Avoid caffeine based drinks such as fizzy energy drinks and coffee to ensure energy levels remain consistent and we don’t experience extreme energy highs followed by crashing lows that lead to sugar cravings.
 
Now you’ve got your diet in order, let’s take a look at exercise. As a nation and certainly in business, we’ve never been busier. Emails and social media are 24/7 so without the option of adding an extra day in the week, we need some serious strategy when it comes to ensuring we adhere to our exercise programme.
 
Untitled-design-16
 
Just like you block out time in your planner for meetings, so that you never miss an appointment, do they same when it comes to fitness and make exercise appointments with yourself in your diary. It’s important to remember that these workouts don’t have to be long, it’s more about how you use the time than how long you have. High Intensity Interval Training sessions, also known as HIIT, are a great way to improve your fitness levels fast AND burn a serious amount of calories.
 
You don’t have to join a gym either! To save time in your busy schedule then why not find an empty meeting room in your office block, or if you work from home like I do, use your living room to workout in. You don’t need fancy equipment, just using your own body weight is enough to challenge you and change you!
 
Armed with this information, use your new found energy levels and organisation to inspire your team, get your buzz back and be super productive at work.
 
For more recipes, ideas and insights follow me on Twitter @KatieBulmer1.
 

katie-x-300x56

 

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