Rene Age: 26y/o/Male Ht:5 ft9 inches Wt: 70 Kg.

He claims to have problems

maintaining his weight; he cycles for an hour, three times a week and goes to the gym
twice a week. He works as a hair stylist and is on his feet most of the day. Busy days
will mean skipping lunch. On weekends, he works late and when he gets home, he
would be too tired to prepare his dinner. To date, he is not aware of any medical
problems present.

Keep healthy breakfast and snack options at work

 Everybody has those occasionally late days; avoid that unhealthy pastry from the
coffee shop by keeping healthy food options at work.
 Keep instant oatmeal topped with nuts or a banana with some peanut butter on
hand
 Healthy snacks include nuts, like almonds or walnuts eaten with a piece of fruit

Get up and get moving

Working out in the morning can guarantee that you fit your workout into your busy
schedule. With an on-the-go lifestyle, so many things can get in the way meetings,
events, dinner with colleagues. Prioritize your workout by getting it done before life
takes over .

Join a gym close to work

Going to the gym can be a real hassle, try joining a gym close to your work to make
life easier. Then you can go straight to work post-workout, get a quick workout during
your lunch break, or stop over before heading home.

Eating out

Whether it is for business or pleasure, eating out is a part of life. Keep you your
dinner healthy by looking for dishes that are baked, grilled, steamed, poached,
roasted, or broiled to keep the calories down. Also avoid sides like French fries or
mashed potatoes, which can be high in saturated fat. Instead opt for a side of
vegetables or rice. (Many restaurants will allow this change with little or no cost to
you). Or stick to a salad with the dressing on the side

Enjoy sleep

Sleep is hugely important to keep your body functioning at its best. Pick a set time to
go to sleep and wake up (even on the weekends). This can ensure that you get an
adequate amount of sleep to keep up with your busy schedule.

EAT HEALHTY FOODS AND TAKE A VITAMINS EVERYDAY .