Are protein bars actually healthy? | How taking the stairs could extend your lifespan

Like it or not, you probably spend more time with your colleagues than with your family, friends or partner. And, as it turns out, a lot of us have colleagues who are thoroughly annoying. We all have that one person who insists on eating mackerel for lunch, sings (badly) to the office radio or takes personal phone calls at their desk, screeching into the phone as if trying to be heard on Mars. Perhaps the worst thing about having an irritating colleague is that there’s very little you can do to make them stop being so annoying. How do you tell someone that their singing makes you want to hit them over the head with the radio? It’s a bit much to report someone for typing too loudly or talking about their wedding plans too frequently.

It’s an all-too familiar situation. But what you might not realise is that these irritating people, combined with the feeling of being powerless, may be having a negative, longer-term impact on your health, as we’ve been finding out.

I hate rushing in the mornings… so my alarm is set for 5am to give me time ahead of studio classes starting at 7am. I don’t really watch TV or read newspapers, but I need music to get me going, so I put BBC 1Xtra on as soon as I get up to keep me up to date with current affairs and feel-good music.

Breakfast is always on the go… so, at the moment, it involves grabbing a banana and a breakfast bar.

I’m known for having boundless energy… which I put down to a mixture of things. I was diagnosed as dyslexic quite late in my school career, so spent years being thought of as dumb. Because of that, I’ve always felt this need to excel. I’ve always been a grafter and am lucky to have found my purpose – helping people to feel good in their bodies and minds, especially those from the queer BIPOC community.

To stay fit, I go to classes at my own studio… I do everything from aerial silk to pole dancing, soca spin to queer yoga. I genuinely love the wide range of dance, aerial and fitness classes that we offer – it’s special to be able to bond and be the hype woman for my instructors.

My stress levels are often high… and a challenge to manage. I work long hours and wear multiple hats every day: I’m an instructor, the marketing and PR, web designer, administrator and manager. I’m also one of very few Black women who own a studio like this, and there’s definitely a pressure to provide the best for the local community, our clients and my team. As a start-up, the budget is tight but we have lots of people around who help and support our growth.

When I’m not at the studio, I… try to fit in a massage or acupuncture every 4-8 weeks. I also recently fell back in love with horse riding and the feeling of power and freedom I get when I ride.

I’m a sucker for a sweet cocktail and caffeinated coffee… but I’m all about balance; I try to champion working towards a good relationship with food and drink, and no toxic diet culture. When I drink coffee, I always make sure to drink plenty of water too.

My nighttime routine is simple… because our last classes finish at 9.30pm. I have afro hair that I look after by wrapping it up and once that’s done, I’ll catch up with my husband who also runs his own gym. We both put our heart and soul into our work and the communities that we’re building, so it helps to have people like him with whom I can share my dreams.

Muffins may be a favourite part of a hotel breakfast buffet but in real life, they’re often not the best option for morning-long energy, as they’re usually packed with sugar and refined carbs. However, this savoury recipe is different. It’s full of cheese and milk (both sources of calcium – you could use enriched plant-based versions), as well as omega-3-rich eggs. More importantly, it contains a load of sweetcorn (a good source of fibre) and baby spinach (plant protein and folate) to give each muffin a plant-boost.

If you don’t have sweetcorn or don’t like it, you could always experiment with other nutritious options such as chopped red peppers, red onions, baby tomatoes or cubed beetroot. You can also add some chopped chilli for a kick and a polyphenol top-up. Breakfast made easy.