Life

Joe Wicks offers advice to new dads (and mums) on how best to stay healthy

Rice cakes with nut butter make for a good snack

SOCIAL media fitness and good food guru Joe Wicks – aka The Body Coach – recently became a father and believes it's an important time to stay healthy. Here are his top tips on how:

EXERCISE EVEN IF YOU'RE TIRED

"When you're tired and you've had broken sleep, the last thing you want to do is exercise, but you have no idea how much it can reset, refocus and energise you. When the baby has a little sleep in the morning, try and just do a little 15-20 minute workout. You might think, 'Oh, I can't bear it', but once you get going, it lifts you up for the whole day, without a doubt."

HAVE HEALTHY SNACKS TO HAND

"I wouldn't rely on carby snacks or sugary things. Eat things like homemade guacamole, a handful of nuts, hummus and little pitta breads, or spread some nut butter on a rice cake. Have a little fatty, energy source, as opposed to a quick carb that's going to make you want more after 10 minutes. My Lean In 15 books have got some healthy snacks in."

SET A GOOD EXAMPLE

"My daughter Indie stares at me while I'm cooking. That's the part of the day where me and her mum Rosie will talk and cook and clean up together. She even comes to the gym with me when I train – I love it, I'm setting an example to her from a young age. I definitely didn't have a good diet [as a kid]."

MAKE TIME TO PREP

"You just have to prioritise and prep, otherwise what are you going to eat? You have to make time for it. If you can, on the weekend, prep your meals for a few days in advance. It may seem a bit annoying, but if you do, it means you can come in, and just like taking a microwave dinner out, you've made something. You can heat it up on the hob or microwave, and you're set. It takes effort, but I don't care how busy you are, or how many kids you've got, you can still be healthy."

:: Joe's 30-Minute Meals: 100 Quick And Healthy Recipes by Joe Wicks is published by Bluebird.

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