Juggling a 9-5 without compromising health with Jessica

Juggling a 9-to-5, early morning workouts, and a love for creating delicious high-protein treats—Jessica Hnidec makes it look easy. But like the rest of us, she knows how hard it can be to stay on track with health and fitness when life gets busy. From squeezing in gym sessions before sunrise to finding guilt-free ways to satisfy her sweet tooth, Jess has found a routine that works for her—without missing out on the things she loves. In this chat, she shares her go-to hacks for meal prep, workouts, and staying motivated, even on the busiest days. If you’ve ever struggled to balance work and wellness, her advice will make it feel a whole lot easier!

1. Natvia: Can you texll us a bit about yourself and What does a typical day look like for you?

Jess: My name is Jess, I’m 24 with a passion for creating healthier, high protein treats and sharing them with my online community across social media. A typical day is waking up around 4:15 am to make my 5am gym class (never without coffee first), then heading into the city for work by around 7:30am. I try and use my lunch break to get some steps around the city - sitting down for work all day can make anyone stir crazy! Then, I’ll come home, prep my food for the next day and chill with Netflix. I recently got engaged in New York (trip of a lifetime!) so I’m also deep in the world of wedding planning.

2. Natvia: Many people struggle to maintain a healthy lifestyle while working full-time. What are your top tips for balancing work, eating well and staying active?

Jess: I know it’s said so often, but if you find meals you genuinely love to prep and eat, it won’t feel like a chore you have to struggle to maintain. This is the same for exercise - find a routine you love. If you hate training weights for two hours, don’t force yourself to! If you love long walks with a coffee and a friend, do it more often!

3. Natvia: Do you prefer to work out in the mornings, evenings, or during lunch breaks? How do you decide when to fit in your workouts around your 9-5 schedule?

Jess: As much as I dislike early morning wake ups, I love doing a workout first thing to start my day off right. It feels so good knowing all day that you’ve already smashed your exercise goals. Otherwise, a 5pm session is motivating knowing I have a big yummy dinner to come back to.

4. Natvia: You’ve built such an inspiring routine around fitness despite your office schedule and as a content creator. Can you walk us through your workout routine—how many times a week do you exercise, and what kind of exercises do you focus on (e.g. strength, cardio, endurance)?

Jess: I was training at F45 six times a week, but they very sadly just closed down last week! My game plan for now is to try and run 3-5kms a few times a week, plus do some dumbbell weight training at my home gym until I find a new fitness hobby that I love.

5. Natvia: Meal prep sounds great in theory, but not everyone has time to spend hours in the kitchen. What’s your fastest, no-excuses meal prep hack for busy professionals?

Jess: I actually don’t really like meal prepping! I often get bored after day 3 of eating the same thing. Stick to basics that don’t take long to cook that are still full of flavour - I love lean beef mince with taco seasoning & veggies of choice, topped with avocado and light greek yoghurt (burrito bowl vibes).

6. Natvia: Afternoon slumps are real—and that’s when the sugary snacks come out. What’s your best hack for beating sugar cravings at 3 PM?

Jess: Getting up to leave your desk and go for a light walk can be really helpful as a little refresh! Snack wise, I try to opt for something like fruit and yoghurt mid afternoon - it’s still sweet and delicious but won’t give you a crash like a sugar packed snack might.

7. Natvia: When you’re working long hours at the office, how do you combat the temptation to skip workouts, especially after a stressful day? What’s your trick for staying committed even when your energy’s low?

Jess: I think it’s important to have balance here - remind yourself that consistency is key and some days you will feel tired, but it’s just a matter of pushing through and getting it sone for your long term goals. In saying that though, balance should come in if you are particularly run down as your body likely needs a rest.

8. Natvia: Eating out to maintain social life is necessary, but can be a challenge when trying to stay healthy. What are your go-to strategies for making smart choices at restaurants without feeling restricted?

Jess: I say if you’re going out with friends, enjoy yourself! Don’t let your brain talk you out of a delicious meal or cocktail when making memories. If I am out for a meal and still want to be healthy though, try and choose an option where you can ‘see’ exactly what whole ingredients are on your plate. For example, chicken, veg and mash. 

9. Natvia: A lot of people start strong with their wellness goals in January but fall off track by February and March. What’s your best piece of advice for making healthy habits stick for good?

Jess: Set realistic goals and make them part of your lifestyle. For example, if you try and force yourself to train six times a week doing a workout style you hate, this won’t last! Instead, reduce the days and swap the style for something you love. This will help you stay much more inclined to want to keep the routine. 

10. Natvia: You’re known for your healthy, guilt-free desserts! If you had to make one dessert that any office worker can prepare ahead of time to avoid that sugar craving during a hectic workday, what would it be?

Jess: I love homemade protein balls, overnight Weetbix, or a healthier choc PB slice! Recipes can all be found on my Instagram ;) hehe