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Sweeten Your Performance at Work


Sounds like an oxymoron doesn’t it? But it’s true! As well as being the Senior Talent Manager in Sydney for 33 Talent, I am also a certified Personal Trainer. Therefore most of my blogs will be health and fitness related as I truly believe in the importance of healthy body and healthy mind for a happy life, at work and in general.

I feel very blessed to be working for 33 Talent because of the ROWE and the fact that the Results are focussed on what I can reasonably get done in 3 days. I spend the other 2 days looking after my 11 month old boy and of course fitting in my training. Being a new mum and working in a full on role (Talent Management is serious business at 33 Talent!) means I need to be on top of my game all the time – I can’t afford a low energy day or sickness as neither my son nor candidates can wait! One way that I know will help keep everyone sweet all day is to cut sugar out of my life!


Up to 80% of weight related issues are attributed to what you eat and around 20% to exercise. Therefore I can’t stress enough the importance of eating a healthy balanced diet for keeping your weight in check and body firing on all cylinders - keeping a healthy heart, avoiding health risks such as diabetes and high cholesterol, maintaining a healthy digestive system, keeping energy levels at their peak and keeping you looking and feeling great!

Back when I was a fulltime personal trainer one of the first things that I focussed on when I had a new Personal Training client who was lacking in energy or was looking to lose weight to stay healthy was to take a good look at their eating habits. More often than not I noticed similar patterns developing… seemingly ‘healthy’ foods that appear on a daily basis are often packed full of hidden sugars and artificial sweeteners that send the blood sugar levels souring and many contain chemicals that don’t provide the body with any goodness.


With this in mind I am going to show you a typical ‘seemingly healthy’ daily food menu and then add a few tweaks that could make all the difference in helping you to achieve your personal and work goals. These changes will increase the amount of protein and good fats at each meal and reduce the amount of overall sugar in the diet. In combination these will help to make you feel fuller for longer - helping you to resist the urge to pick. They will help improve your energy levels so you can rock at your current job or indeed ace that interview for your dream job.

Hope they help, I know they do for me, and anyone that needs further info with these can let me know at tessa@33talent.com!


Current meal:

  • A bowl of low-fat fruit and nut muesli with some chopped strawberry OR 2 slices of wholemeal toast with Marmite

Swap for:

  • 1 small slice of low GI multi-seed toast with 2 boiled eggs or smoked salmon, a tomato and some leaves


Current meal:

  • Tuna and salad sandwich made with 1/2 can tuna and salad on turkish bread

  • Low Fat raspberry Yogurt

Swap for:

  • Tuna salad made with a whole can of tuna, 2 tablespoons of mixed beans, lots of salad, a handful of seeds, olive oil and apple cider vinegar dressing

  • 1 cup of natural yogurt with a few raspberries


Current meal:

  • Oat and honey muesli bar

Swap for:

  • 1 tablespoon cottage cheese with 2 low GI oatcake biscuit


Current meal:

  • Wholemeal pasta with a tomato and vegetable sauce

  • Big bowl of chopped pineapple

Swap for:

  • 1 whole chicken breast baked with a little olive oil and herbs, with a tomato and vegetable sauce, extra broccoli

  • Half an apple spread with a little almond butter

Finally…make sure you get at least 8 glasses of water per day. If you have a coffee chase it with a glass of water!