If you have 30 seconds
Grab a handful of nuts they are packed with protein, fiber and essential fats. I keep nuts in my bags and spend half my life finding packets of them and chomping on them.
If you have 1 minute
I know this may not sound very nice but have a look at your pee. I always try to stay hydrated to help me feel good. Loads of us go around dehydrated and checking after you go to the toilet whether you’re hydrated or not is a great way to help your health. Your pee should be like pale lemonade.
If you have 5 minutes
Take this time to make a healthy snack to throw in your bag before you go out the door. I always have plastic containers full of snacks that I eat during the day.
If you have 10 minutes
Make a workout play list. I think Jay-Z is responsible for loads of my Irish records. I never ever warm up for a race without a play list. Studies suggest that listening to music on the move cuts the perceived effort.