Shift patterns can be a pain when it comes to maintaining a healthy diet and lifestyle in your day-to-day life. That’s why we’ve asked our friend, Joe Wicks, to give you his top tips for healthy living and eating as a shift worker. Here’s what he had to say:

1. Plan ahead by batch-cooking

Never underestimate the power of prepping ahead as it saves time and money. Plan what recipes you could batch-cook and prep in advance to save planning multiple different meals. This will help you stay on top of your goals and stop you wanting to grab food on the go when you’re hungry. Pasta bakes and chillis are great for batch-cooking – I’ve put together 15 recipes perfect for this.

2. Drink water throughout the day

People often overlook how important hydration is. Staying hydrated helps with focus, energy, and overall health and wellbeing. It can be easy to forget to drink water when you’re busy, so carry a refillable water bottle and aim to sip throughout the day rather than chugging it when you’re thirsty.

3. Keep healthy snacks on hand

Having a few go-to snacks in your bag means you always have a healthy option ready. This avoids you having to buy convenience foods if you’re hungry between meals. You can batch-cook snacks at home too, like No Bake Energy Bars or Flapjack Bites; or you could just chuck some fruit in your bag for the day.

4. Remember short workouts can be just as effective

I love reminding people that you don’t need to do an hour in the gym to stay healthy. Even 10 or 20 minutes of movement can make a big difference to your mood and overall health, especially if you’re consistent with it. Short, regular workouts really do add up over time. I have loads of 10-minute workouts on my YouTube channel. Dive in and try one before work, on your lunch break, or in the evening.

5. Cook food you actually enjoy

Healthy food doesn’t have to be bland or boring. It can be filling, delicious and something you look forward to. Home-cooked food with whole ingredients is a great foundation for a healthy lifestyle, so when you’re planning your meals or have the opportunity to cook at home, choose something you’ll enjoy. This will keep you motivated to stick to a healthier routine. You can browse hundreds of my favourite recipes on my blog.

And that’s it! Remember, with your Blue Light Card you can save on The Body Coach annual app subscription. That means hundreds more quick, budget-friendly meal ideas as well as access to home workouts that fit around your day. Perfect for helping you carry out Joe’s top tips around your shifts!