THE WEEKDAY WARRIOR

Jade Singh, 26, is strategic programmes lead for News UK. She’s healthy during the working week, less so at the weekends, and she burns the candle at both ends. She worked from home when the country was in lockdown, but returned to her London office in the intervening months, when she kept this diary

‘Exercise is important, but so is sleep. Adults need between seven and nine hours of sleep per night, and waking up with an alarm clock means you’re cutting that short. That also leaves less time for your muscles to repair and recover.’ KL

‘Eat earlier – it’s important to listen to your hunger cues. Try having a banana pre-workout and then refuelling with overnight oats, plus fruit and seeds afterwards.’ PT

‘Cucumber and salsa don’t contain much protein, which could help your blood sugar levels stay more stable and keep you feeling fuller for longer. A simple swap would be exchanging salsa for hummus.’ PT

‘Consider a more relaxing regular bedtime routine. Reading, meditating, a bath – anything that would help you wind down and avoid screen time, which will definitely affect sleep quality and have a knock-on effect on energy levels the next day.’ CP

‘Your chronotype (whether you’re a lark or an owl) influences when your physical performance peaks during the day. You sound like an owl, so try training later in the day or in the evening. Not only will you feel stronger during your class, you’ll also feel less fatigued afterwards and will sleep better at night, too.’ KL

‘A higher protein lunch would keep you feeling fuller for longer, and stave off the slump, too. But choosing fruit as a snack is a good addition. A handful of nuts goes a long way, with selenium and magnesium to boost brain function for the rest of the day.’ RR

‘It’s great to include some veg, but eating more fruit and veg throughout the day will really help fight fatigue. It’s having the balance of wholegrain carbohydrates with fruit, vegetables and protein that’s the key here, so adding a salad to lunch would help, too.’ PT