Katie Bulmer-Cooke: Are you fit to be in business?

October 19, 2015

In between dashing from client to meeting, juggling home life, answering emails and trying to achieve growth in your business, being healthy and physically active can be challenging. But there is a way according to health and fitness entrepreneur Katie Bulmer-Cooke

As business owners, employees and entrepreneurs, we spend so much time and energy being consumed by business, that we can find 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 bursting with energy each morning, then our own health and fitness needs to work its way up our all-important to-do lists.

In the exact way we write a plan for our business to achieve our growth and financial goals, we need to have a health and fitness plan, too.

It is a must that we start the day with a nutrient dense breakfast.

Perfect pre-work breakfast choices include:

  • Two-egg omelette with peppers,spinach,watercress and tomato
  • Power shake including coconut milk, frozen, spinach, cinnamon and ginger
  • Soft boiled eggs with tender stem broccoli and asparagus either steamed or stir fried for dipping

Each of these are quick to rustle up or can even be made in advance the night before. They are great sources of fuel to keep us going through those morning meetings.

When it comes to lunch, we may be travelling between different clients or just be in a rush to eat so we can get on with other tasks, such as phone calls and emails.

Salads, roasted vegetables, boiled eggs, nuts, roast chicken and rice noodles are all great lunch options, which can be eaten on the run or even mixed together to create new variations.

Then there’s our evening meal. There is nothing worse than getting home from a tough day at work, feeling really hungry and having to wait to eat (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’s all ready.

The solution – a slow cooker! While preparing your breakfast, simply take five minutes to throw your ingredients into the slow cooker and turn it on, on a ‘low’ setting, to cook throughout the day.

Here is one of my favourite slow cooker recipes:

Thai Style Chicken Curry (serves 3-4)


  • Three chicken breasts (diced)
  • Two red chillies (finely chopped)
  • A green chili (finely chopped)
  • An onion (diced)
  • A red pepper (chopped)
  • A yellow pepper (chopped)
  • Two handfuls spinach
  • A thumb sized piece of fresh ginger (grated)
  • A tin coconut milk
  • Juice of half a lemon
  • A handful of mange tout
  • A pinch rocket salt
  • A pinch black pepper
  • One tsp cinnamon
  • One 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 our daily tasks. But we must also address our fluid intake.

Aim to consume two to three 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.

Armed with this information, use your new found energy levels and organisation to inspire your team, get your buzz back and drive your business forward.  For more recipes, ideas and insights, please follow me on Twitter.

Katie Bulmer-Cooke is an award winning-winning health and fitness entrepreneur, consultant and speaker (contact Michael@usb-uk.com)

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