Mark Wilson is the vice president of operations for British Columbia-based Vega, a leader in plant-based nutrition products. Below, he offers his top ways for busy executives to maintain a healthy lifestyle while not missing a beat in their professional duties.
Eat healthy and consistently
A busy schedule doesn’t allow time for planning meals. Keeping healthy fruits, vegetables, nuts, and assorted whole grains at home allows for putting together quick, healthy lunches to take to the office. Or better yet, keep an office fridge stocked with healthy food. It’s too easy to just skip meals or go for fast food, both of which are a bad idea. Maintaining a diet that is nutrient-dense, plant-based, and low in fat not only keeps your waistline in check—it fuels your brain for a busy day. To make it even simpler, keep some packs of Vega One All-In-One Nutritional Shake nearby!
Plain and simple. Don’t drink high-sugar sodas or high-stimulant drinks; just drink at least eight glasses of water every day.
Get the morning started right
It’s easier said than done, but make exercise a priority. Set the alarm for 30–45 minutes early on two weekdays and once more on the weekend. If you have easy access to a gym, then use it. If you can go for a 30-minute walk or run, then do it. Otherwise, you can still do exercises in your home with no equipment required, such as air squats, sit-ups, push-ups, planks, etc. If you just can’t do mornings, then do it at lunchtime or in the evening. The key is to book it into your schedule as you would any other important appointment. It really matters.
Take easy steps for a little extra exercise
How many times could you get some exercise as part of your workday? Don’t take elevators, take the stairs! Walk, don’t drive, whenever possible. Walk around the block at lunchtime. Ride your bike to work. So many modern offices welcome bicycles beside a desk, have shower facilities available, and encourage employees to be active. Get creative and find new ways to add exercise as part of your regular workday.
You didn’t get to where you are in your career without a roadmap and a lot of goals; good health is no different. I personally love the various smartphone apps (MyFitnessPal and RunKeeper are two of my favourites) that help you track what you eat and how much you exercise. Get to know how much you are eating and exercising, and use that knowledge to set targets.
Be smart when traveling for business
Travel is a necessary part of many people’s schedules, and airports and hotels are not known for always having healthy food options. Be smart. Avoid the high-calorie, fat-laden, meat-based meals, and eat plant-based whenever possible. Plan ahead as much as possible, and make sure you are well stocked with on-the-go treats such as the entire line of Vega nutrition bars. Don’t drop your exercise program just because you are away. Choose a hotel with a gym, or at the very least, do your air squats, sit-ups, push-ups, and planks.