Erika Martinez, Psy.D.’s Post

Your Morning Could Be the Key to Better Performance In The Office 🍎 For busy professionals, breakfast isn’t just a meal—it’s a productivity hack. Meet Cinnamon Maple Apple Overnight Oats: ✅ 25g of protein to kickstart muscle recovery and keep hunger at bay. ✅ Designed to support fat loss and provide long-lasting energy. ✅ Quick to prep, easy to grab—perfect for those packed mornings. The Proof Is in the Science: Studies show that eating a nutritious breakfast can boost cognitive function by 30%, improving focus and decision-making at work. Fuelling up in the morning also stabilises energy levels, keeping you sharp and productive long after your first meeting. Want the recipe? 👉 Like this post, and I’ll DM it to you. ✨ Tag a colleague or friend who’s always looking for smart, simple ways to upgrade their mornings. #WorkdayWins #PerformanceFuel #FatLossAndFocus #MuscleBuildingMadeSimple #MorningMotivation

Are your mornings fuelling your success? Here's how the right breakfast can boost productivity by 30%!

You’re sitting at your desk, scrolling your phone, eating whatever’s convenient. STOP. Your lunch break isn’t downtime—it’s your secret weapon. A 10-minute walk burns calories, clears your head, and gets you away from your screen. Pair it with a high-protein meal, and now you’ve created a fat-burning window in your day. These small, intentional actions build momentum. Over weeks and months, they compound into massive results. The question isn’t 'Do you have time?'—it’s 'Do you want results?' If you’re serious about transforming your lunch break, DM me. I’ll help you turn 30 minutes into the most productive part of your day. #LunchBreakHacks #WeightLossForProfessionals

Today, let's reclaim our lunch breaks and prioritize self-care. Step away from your desk, savor a delicious meal, and recharge for the rest of the day. Your well-being matters! How are you making the most of your lunch break today? #TakeBackYourLunchBreak #SelfCare #WorkLifeBalance

Do you snack during work? 🫐☕💧 My go-to essentials: coffee (although caffine has no noticeable effect on me), water and blueberries. I know some of us go for healthy options, others for something indulgent (I do enjoy crisps), and some avoid snacking altogether. What about you? What’s your favorite snack to keep you energized and focused while working? Or are you team “no snacks at the desk”? Let me know your snack picks (or lack thereof!) Ps. Yes, you would have seen some desk snacks in the past - love them! #WorkdaySnacks #HealthyHabits #NoneAppologetic

You deserve a lunch break When we are working we tend to eat our lunch at our desk. Why would you do that? And who decides you don’t get your lunch break? You. We work hard enough, don’t we? You’re entitled to have your lunch break. Although you feel the pressure to shove the food in your mouth while working, it compromise your health. During my work for a company I recall having lunch meetings so now and then. With our laptop open, we talked about work instead of paying attention to our food. Now I cannot help thinking of it being a “victim of a crime”. To put it this way: I was robbed from my free time even if I didn’t see it that way back then. And hey if you’re still urged to have these lunch meetings, why would you not make it a fun one? Gather together, eat peacefully and if you’d want to, talk about the food you have. Share your food, preferably what you’ve prepared at home, talk about the taste, make it a game, who can guess all the ingredients in their food. Talk about the health part. Pay attention to the way you eat. And very important, keep the media devices out of the room. #lunch #liveyourbestlife #stressrelief #worklifebalance

With back-to-school in full swing - whether we like it or not - so is packing lunches! 🥪 Packing lunch, whether for yourself or the kids, has many benefits, including: 🥪 Spending less money. Those last minute meal decisions when you buy lunch out can burn a hole in your pocket quick!  🥪 Reducing stress. That's right, when you bring lunch from home, you've already made the decision on what to you're going to eat so you no longer have the mental dilemma of "What's for lunch?" 🥪 Having more time. Because you're no longer spending precious time and energy figuring what to eat and where to go for lunch, you now have time back in your day to tackle some of your other important to-do's on your list.  🥪 Enjoying more nutritious meals. When YOU are in control of what goes into your lunch box, it's so much easier to plan to for well-balanced, energizing lunches. Want to help your workforce refine their lunchtime habits? Book our "Conquering the Lunch Crunch" seminar, "Lunches You'll Love - at Home or Work!" cooking class and/or "Midday Meal Makeover Challenge"! Contact us at hello@nourishwellnetwork.com. #B2S #backtoschool #employeewellness #employeewellbeing #workplacewellness #workplacewellbeing #healthmanagement

Power Lunch, Anyone? Redefine Your Midday Break. Forget the old "power lunch" image of business deals over expensive meals. Today’s power lunch is about taking a Purposeful Pause to recharge your body, mind, and heart. Here's how: 🍽️ Block Time for Lunch: Schedule a daily lunch break. Prioritize it like any important meeting—fueling your body is essential! 🍽️ Invite Colleagues or Friends: Connect with others to nourish your mind and heart. Engaging in conversation helps you step away from the busyness. 🍽️ Mindful Eating: Savor your meal—notice the tastes, smells, colors, and textures. This mindful approach helps you reconnect with yourself and those around you. Make a conscious choice to power your day with a purposeful and refreshing lunch break. #PowerLunch #MindfulEating #PurposefulPause #Recharge

If you’re stuck in back-to-back meetings and don’t have time for lunch, here’s exactly what I do to keep my afternoon energy levels up (and it works for weight loss too). Ever find yourself stuck in meetings, and suddenly it’s 2 PM, and you haven’t eaten? You probably end up making one of two mistakes: ❌ Skip lunch entirely, leaving you drained, unfocused, and starving by mid-afternoon. ❌ Grab something quick and sugary, which gives you a temporary energy spike but leads to a crash (and isn’t great for your waistline). Neither option works if you want steady energy, focus, and to stay on track with your health goals. I used to do the same thing. When my day got hectic, I’d either skip lunch or grab something like chips or a pastry. By 3 PM, I felt drained, overate later, and noticed my weight creeping up. Here’s what I do instead: I’ve created a go-to snack lineup that’s quick, high in protein, and low in sugar. Snacks like: ✅ Ready-to-drink protein shakes ✅ Chomps meat sticks ✅ Mixed nuts (pre-portioned) ✅ Quest protein chips ✅ Built protein bars ✅ Fruit I keep these snacks on hand, so even on my busiest days, I stay energized, avoid the afternoon slump, and stay on track with my goals. 💡 Pro tip: When a proper lunch isn’t possible, combining 3-4 of these snacks can replace a meal and keep your energy steady all day. Want to build your own snack lineup? I’ve created a High-Protein Snack Guide to help. Just comment “SNACK” below, and I’ll send it your way.

HOW OFTEN DO YOU DO THIS? 🤔 You are at work and the day has been super busy, Meetings, deadlines, training, team catch ups, coffees… 💻 You are already stressed and chasing your tail. The last thing on your mind is the nutritional value of your lunch… YOUR HUNGRY!!! 😳 Maybe even a little bit HANGRY. So you need to get something quick. It’s been HOURS since you last ate, ⌛ So you grab the easiest most processed thing you can find. Ignoring the fact that it is terrible for your health and your afternoon ENERGY levels. And most definitely NOT good for your waistline…❌ You just need to get something before your stomach embarrassingly rumbles during your next zoom meeting. 💻 So you chomp it down, To quickly make it back to the office on time for your next thing in your calendar. Can’t keep the team or clients waiting!! 👨 Before you know it, You get home, Dinners not ready yet, 🍗 So to the pantry for a PRE dinner snack it is. Chips, chocolate, biscuits whatever is there. 🍫 Sit down and finally stop for the day… Now you COULD prep your lunch for tomorrow, Or you COULD do it after dinner, Or you COULD get up 10 minutes earlier and prep it, But you choose literally anything else. 🤔 And that there could be the DIFFERENCE of you losing or gaining weight. 10 minutes. If this story resonates with you, Maybe it’s time to start making some changes. ✅ BECOME ELITE! #lunch #prep #story #difference