The importance of nutrition and hydration in the workplace and uni

We got the idea from Creative impact co who suggests eating three meals a day and breakfast. They say that so many of us eat on the run rather than taking the time to eat your food.

What does your day look like?

For many people they get up around 6:30am and then they start work at 8am-8:30am. For some of the lucky ones they start a bit later. Most people are too rushed to get a sit down breakfast going. A sit down breakfast is a great idea as it relaxes you and gets your system off to a good start.

And then they have lunch at 12:30pm-1pmish. And then at 3pmish they would snack on whatever. Most people don’t get home until late and then they’ll just want takeaway.

Why does it matter

What you eat affects your mood and performance in uni and work! Good food equals good mood. If you eat lots of fruits, nuts and vegetables you’ll be fuller for longer and then you won’t reach for the cookie jar at 3pm.

If you eat good food you’ll concentrate much better in work and at school. Eat a nourishing lunch full of protein, fats and carbs and then you will feel full.

Good nutrition matters as there will be lesser sick days and more productivity. You can cope with stress much better and sleep much better.

SO what could a better day for you look like?

Everyone is different. But I would have breakfast in the morning which contains a glass of milk and maybe chia seeds.

For lunch I’d have something vegetarian and for dinner my meals vary as I don’t plan ahead. I just use whatever is in the fridge. My flatmates cook for me sometimes.

For snacks I enjoy my protein shakes and fruit and various other things.


Hydration is key and we should have a 1L-2L water bottle at our desk or in our bag. Instead of your afternoon coffee why not do a herbal tea instead as that hydrates and relaxes you. In the morning at breakfast time, why not start off with a green tea and drink one liter of that as it hydrates you.

Do whatever works for you!


Stress and how to overcome it

Guys feeling stressed just before the exams? Well, you are not alone.

flat view photography of four persons sitting facing laptop on desk

Photo by on

For many students stress is a huge problem in Melbourne and it leads to many students failing a class. It could due to various things like not being able to cope without your family and close friends, a death in the family and for some the need to do well in class. This is a serious issue in Melbourne. Many students at RMIT have reported stress as one of the reasons for being “At risk”. The university’s resources are often stretched meaning that students sometimes miss out on the help that they need.

For some students, stress can turn into something bigger where you cannot sleep, eat or do well in studies.

Here are some tips on dealing with the stress
1) Exercise
If you don’t like the gym why not join a fitclub? There are lots all over Melbourne. Or better yet you can take a walk in the park and clear your mind.

2) Part-time selling
If you are good at marketing then maybe you could do some selling. This will be a good way to talk to people and make some friends as well as money. Sometimes you won’t make much though but the skills that you learn can be put to good use later

3) Make a blog
Blogging or writing about feelings helps you and other students dealing with the same thing. You can always read about how others dealt with a similar problem to yours as everyone is on the same boat as you.

4) Learn other skills

By that I mean learn about something that you love whether its nutrition or cooking or whatever. Something other than study.

5) Join a club at uni.
There are many clubs for students to join on campus. You can usually find them on Orientation week or just join at many of their events.

6) Take some time away from uni
Visit the country towns for fun or go to the beach for the day. You could also see a movie.

7) Look after yourself
Make sure that you eat and sleep well. Make sure that you include whole foods such as vegetables and fruit in your diet. We need about 7-8 hours of sleep at night. Drink lots of water

8) Study

But don’t study too hard. Organize your time into manageable chunks. Some people go hour by hour with a break in between. Know what you need to do to stay productive. Go easy on yourself and relax a little.

9) Talk to family and friends back home

Let them know how you are feeling! What’s app is free these days or you can chat on Messenger

Well, hope these tips help and good luck in those exams.

My first week on Precision nutrition course

The first week of this course is all about nutrition. It is an online course talking about everything and attitudes towards food. Here we signed up for free and don’t have to pay until two months later. The fee is $79 USD.

This week we learned about food and the fact that there is no one diet that suits someone. Diet is such a dirty word as it means to cut out certain food groups and when you do that it can cause an eating disorder. Everyone is different. We all do different things. There is not one nutrition philosophy that suits us.

What is good nutrition? For me, it’s about including everything in my diet. It controls energy balance. It controls how we feel and how we perform as athletes.  We need vitamins and minerals in order for the diet to be balanced. Food is more than fuel, it is about sending messages as well as feelings to our brain. Eating food helps us to release hormones and do everything else that our body needs.

Food in my eyes is about culture. I’m from Australia and Australians enjoy food. I love all sorts of food.

This week I enjoyed homemade sliders and homemade Japanese food. The sliders were bought from Coles and we used the leftover chicken schnitzel. This week was also the beginning of Autism awareness month and for that, I had chips like autistic people would to put myself in their shoes. As a coach, I would need to do that sometimes.

As coaches, we should have empathy and a good listening ear.