Category Archives: RoadWarrior

What others won’t tell you about living a life on the road

I always love having conversations with people who do not spend much time on the road, especially when they are on the road themselves.  And having just come off of the largest conference of the year for the apartment industry where literally thousands of folks who never travel have just spent the last week in City by the Bay, I have had a lot of those conversations recently.  Want to guess what the most common question/comment I heard in my various conversations was?

                “How do you do it?”

The answer is simple, one day at a time.  That is all I can do.

These conversations prompted me to write an article this time that I am not sure I have seen out there.  Everyone likes to point out the positives of travel, I would like to point out the challenges that RoadWarrior’s face so the next time you find yourself staring at a calendar with an upcoming road trip, you are ready.

Reality #1 – Staying fit is hard:

Gyms with broken equipment.  Overtaxed schedules.  Tired muscles and minds.  All of these are a normal part of the RoadWarrior life.   Combine that with the ease of finding food that is horrible for you and the scarcity of the food that will really fuel your body well and you have the perfect recipe for allowing your fitness to suffer.

My solution:  Plan ahead (more on this topic here).  You need to schedule your workouts.  You need to research where and when you are going to eat.  Winging it every once in a while is OK.  Winging it every trip is a recipe for obesity.

Reality #2 – Alcohol is everywhere:

Seriously.  Once you get any level of status on an airline or hotel chain, they are constantly making sure that if you want to be liquored up, you can be.  It becomes incredibly simple to have a cocktail in the lounge before your flight, a couple of glasses of wine on the plane and then again at your next hotel.  I lost count a long time ago of the number of people I have seen over served at the hotel bar.  I am far from saying don’t drink but definitely do so with intent and a consciousness about it.  Too much alcohol has done no one any good….ever.

My solution:  Be conscious about your consumption.  Set limits in advance and choose when/if you are going to consume and where.

Reality #3 – People expect you to work constantly:

This may be just my world and my own personal work ethic but if I am going to be away from my family, I am going to make sure I am as productive as possible (I do so with the intention of protecting my time when I am at home).  Here’s the problem, my coworkers now expect me to be available 24/7 when I am on the road.  You have to protect yourself on this one.  You prioritizing your time is different than others demanding your attention.

My solution – Create and stick to reasonable boundaries.  I turn off my instant chat function on my computer around 9:00.  I stop responding to emails about that time as well.  I don’t send out new emails after that point.  It is when I shut it down (or at least give that impression – truth is I am often working later but scheduling my correspondence to be sent the following morning).

Reality #4 – Reentry is hard:

You just got home from a long trip, your plane was late and it is actually tomorrow when you arrive home.  To top it off, you have been burning the candle at both ends all week and you are both physically and mentally spent.  All you want to do is climb in to bed and never get out.  Unfortunately, your spouse has had the same type of week shuttling around kids, making sure everyone is fed, doing their own professional job and trying to stay fit.  They have been burning the candle at both ends and all they want is to climb into bed and never get out…but thank God you are home to take over, right?

My solution – Suck it up cupcake, especially if you are a regular RoadWarrior!!  Your travel schedule created this dynamic and you need to do everything you can to make the reentry as smooth as possible.  Sorry I don’t have any additional sage wisdom here but sometimes it is what it is.  This is also why I tend to bring gifts…..like San Francisco sourdough bread!!

bread

Reality #5 – A life on the road is a lonely one:

I have written on this topic previously but it is very had to develop relationships on the road and very easy to hide among the masses.  There is a reason fish school to avoid predators, they can become an indistinguishable part of a larger massive organism.  Great for fish…..terrible for humans.

My solution – Be intentional about maintaining the relationships you have that are most important.  If I am not intentionally reaching out to my wife, my kids, my parents, it is easy for me to go days without communicating.  This may just be a me thing but I like to fade into the background (ironically, I am doing so right now in the Admirals Club as literally dozens of industry coworkers buzz around).  Below are some recent shots from a run I made across the Golden Gate with a couple of co-workers.  An hour of intentional interaction.

Reality #6 – It is really easy to get depressed:

Everything above can easily culminate in a feeling of depression.  You stop being active, you feed your body with a depressant, you are working constantly, you know when you get home there is going to be tension and you feel alone.  How could you not get depressed, right?  I would be lying if I did not admit that about once a quarter, I have a trip where it all bears down on me……and I don’t think I am alone in that feeling.  I am always amazed at how utterly alone you can feel in a sea of people.

My solution – Beat the depression out of me physically.  Seriously, this is why I work out the way I do on the road.  I will do double workouts – if for no other reason than it keeps me off of the computer.  I will start a blog just to vent about it into the abyss.  For others it may be reading their favorite book, knitting, researching menu plans.  Could be any number of activities but do something you love to focus your energy and attention elsewhere.

So there you go, the 6 realities that no one really wants to talk about a life lived on the road.   If you can be intentional about heading those 6 off before they start, you are in for a good trip.  See you on the road!

NAA is coming!!! Are you ready to put you first?

MY TOP 5 CONFERENCE SURVIVAL TIPS

As a part of my ‘real life’, I participate in the occasional conference.

Actually, I live in conference hotels from mid-June through the end of August.  

Over the course of the next 3 months I will attend, participate on the exhibitor floor, be a part of the host organization and/or speak at at least a half a dozen conferences.  In fact I will be packing this weekend to join 9000 other people from the apartment industry for the annual National Apartment Association Education Conference in San Francisco.  This season is a brutal but very necessary season for my industry and through experience over the last few years, I have developed a strategy to make the most of both the conference material and my health while I am on the conference circuit.  Here are my conference rules to live by:

Tip #1: Plan ahead:

I cannot over emphasize this one enough; Failing to Plan is Planning to Fail.  If your plan is showing up at the conference and getting a workout in ‘whenever there is time’……not going to happen.  How would that play out if you planned on getting together with your clients ‘whenever there is time’?  It wouldn’t.

Plan your day and block out your workout time.  How much time do you need?  Where is the gym?  Is the conference so far away from your room that you will be walking 20,000 steps each day anyways?  As I look at my calendar for this upcoming week, I know I have to get my workouts in in the morning or they are simply not going to happen, my afternoons are filled with appointments and evenings with industry events.  For me it means running  early (this year we are running the Golden Gate – so excited) and hitting the weight room in the early evening before dinner to accomplish Tip #3.

Tip #2: Stay hydrated:

You know you should normally be drinking 8 glasses of water a day.  Well if you are going to be in a ginormous conference facility, walking more than you normally do and potentially imbibing on an alcoholic drink or two in the evening, I am going to recommend you up your water intake from the standard 8 glasses.  Trust me, you will thank me when you are waking up on days 2 & 3 of the conference.  Now this is where planning comes in again.  I find that it is a very rare thing to find a conference center that keeps the water pitchers/bottles full throughout the conference.

                SO BRING YOUR OWN!!

You may not always be able to find a nice chilled bottle of FIJI but you can usually find a water fountain to fill up your own bottle.  And if you are anything like me, you find an empty water bottle strangely motivational..

Tip #3: Recharge:

This will look different for each of us but I find I need a point in my day to recharge more than just my phone.  For me, it is time in the gym.   I can get my head on straight and work all the kinks out that I am feeling from standing all day.  For others it is a power nap in the room.  Others it is 15 minutes in the sun out by the pool or on the deck.  Whatever it is that recharges and helps your re-center your mindset, make sure you have time built in each day to accomplish it.

Tip #4: Eat well & Eat often:

Make sure you take the time to eat like you should.  Do not sacrifice the quality of your diet because you need to rush somewhere.  Stop by the store on the way to the hotel and grab some snacks for the room (don’t get me started on the mini-bar options for $10 bucks each).  Put a bar in your purse.  Throw an apple in your bag for later in the day.  Your body needs fuel to thrive vs. survive.  Give it what it needs.

 Bonus Tip:  Most hotels that host conferences have pretty good gyms, gyms where they actual stock fruit for the taking.   

Tip #5: Have fun:

I just added this one to the list this year.  I usually enjoy myself at these conferences but this year I am being intentional about it.

So even if you are already on the ground enjoying the “fruits” of Napa Valley– these are little things you can do to set yourself up for a great time without feeling too much wear and tear.

Time for me to go pack and here is hoping to see you on the road.

Have Gi – Will Travel: Kaizen BJJ in Detroit, MI

I cannot tell you how excited I am to write this review.  When I first decided to start this series, my biggest fear was that the first review was going to be of a program that was sub-par.  Nothing could be further from sub-par than the experience I had while visiting Kaizen BJJ in Plymouth, MI.  I truly could not have asked for a better experience as a visitor.

Let’s start with the Instructor:  

Ali

For me, the vast majority of whether an experience is going to be good or not lies in the hands of the instructor.  When I visited Kaizen, I took a beginner’s Gi class that was led by a Purple Belt, Ali Makhlouf.  He ran a well-organized class that smoothly went from basic drills, to position specific techniques to rolling with specific intent to sparring.  He was sure to move through the class (about 20 students) to give individual attention and instruction to each student.  Great experience.

Ryan

Now the school is owned and run by 4th Degree Black Belt Ryan Fiorenzi, who was at the gym while I was there but not rolling that evening.   He provided me with the experience that impressed me the most while I was at Kaizen.  At one point when we were working butterfly sweeps, he was invested enough in me (an outsider) to call me by name and give me specific feedback that I could apply immediately.  If he shows that much interest in an outsider, who is there for only one class, a class he was not teaching no less….I can only imagine how much he helps his own full time students.

Next – The attitude towards outsiders:

I was not on the mat for more than 2 minutes before I had people coming up and introducing themselves to me.  I have done back to back classes at schools where no one talks to me other than if we are drilling together.  I felt completely welcomed, didn’t sense any animosity at all and really felt like this group was there to get better.  Loved it.

Culture – What am I getting into?

If you look on the www.kaizenbjj.com website, they preach that they train “Leaving your ego at the door”.  I can tell you they practice what they preach.  Remember, I took a white belt class.  During that class I rolled with 2 Blue Belts, a Purple Belt and a Brown Belt.  As the higher belt ranks came in before open mat, they were quick to work with the White Belts.  Not destroy them….work with them.  It was awesome.

Additionally, Kaizen BJJ focuses on real world Jujitsu, not tournament Jujitsu.  Everything they did had a self-defense bent.  Nothing against tournament BJJ but I prefer the more self-defense oriented approach.

Facilities:

The mat was huge, in great shape and clean.  For those interested,  the facility is dual purpose with not only the mat but also a CrossFit gym next door.  The only thing I would improve if they had the opportunity is to have a locker room.  I arrived straight from the airport and changed in the restroom.  Really not a big thing but if I get a magic wand, I am adding a locker room.

Overall Experience:

From my initial contact with the owner Ryan over email, to my arrival, to the training everything was handled with professionalism and efficiency.  I can honestly say that if I was relocated to Detroit, I would make the commute to make this my home gym.

Thanks to Ryan and everyone at Kaizen BJJ for a wonderful experience.  If you are in the Detroit area, I highly recommend you make a trip out there.

Have Gi – Will Travel

Welcome to my new series, Have Gi – Will Travel.   Let me warn you in advance that these posts really are for a very specialized audience.  The traveling martial artist.  More and more as I travel, I am contacting dojos in my destination cities to inquire about training at their facilities.  The good news is you are the beneficiary of my experiences.

This first episode of Have Gi – Will Travel will detail out the rules of the traveling martial artist.

Always disclose your purpose:

Every Martial Arts school that I have ever come in contact with has some type of “Hey – come try us out” special.   My goal is to train every chance I get, not to bilk the system.  If I like a school, you can be sure I will want to come back.  Thus, I will contact all schools in advance and not only ask permission to train but also if there are any appropriate mat fees.

My opinions are always my own:

I am not (currently) sponsored in any way.  I get nothing other than knowledge, comraderie and physical fitness from training with any of these folks.  There is no bias (other than my own) to my reviews.

Every opinion I share here, I also share on social media:

My goal is to promote martial arts and martial artists.  The reality is that reviews on Facebook, Yelp, Trip Adviser, etc. make a real difference in the success of these small businesses.  I am more than happy to share my opinion so they can gain exposure and in the end, more business.

I realize that different schools have different goals:

I lie much more on the martial than the art of martial arts.  With that said, I can learn from both the yin and the yang.  Especially with me, the school should not adjust to the pupil, the pupil should adjust to the master.

I will stay humble and open minded:

It is really easy to fall into the mindset that ‘X’ martial art is the best….or ‘Y’ technique does not work in real life.  While I will certainly focus on the arts that interest me the most (Karate, BJJ and Mui Tai) if I stumble across the occasional Kung Fu or Aikido class, I am not going to shy away.

So come along with me on my journey across the US and the Martial Arts scene.  The first few posts will be of my favorite schools across that country that have been generous enough to let me train with them.  From there, we will experience this journey together.

Do you remember your second step?

Do you ever look back on a journey and ask “what was the second step?”  No.  Most everyone remembers the first step, the proverbial hardest one, but very few remember let alone talk about the second, the third, the fourth, etc.  Well that is what I want to talk about today.

When I first started focusing on my health and fitness level while traveling, I had to start somewhere, right?  Noone just makes a massive change in everything they do, do they?

Certainly not me.

So where does one start on this journey towards a healthier version of yourself?  Here are the 3 changes I made to start.

Change #1:  Nothing Fried

OK people, don’t underestimate how big a change this really was for me.  I would literally eat burgers with fries or fish & chips every day I was on the road.  Literally!!  So this was the first real change I made.  If it came out of a deep fryer, I was not eating it.

The first change here is funny to look back on but I no longer ordered the fish & chips and went with the burger (or chicken sandwich) instead.  I would then substitute a dinner salad for the fries.  I must have had this combination hundreds of times and still do pretty regularly actually.

Change #2:  Do Something – Every Day!!

With how much I love to work out now, it is hard to remember back to a time when I did nothing but that was exactly what I did for years.  Now mind you, I would pack workout clothes every trip but they never saw anything but the inside of a suite case.  In fact, for a while, I was traveling to Houston so often that I literally set up an apartment at one of my communities.  With how much I love to work out now, it is hard to remember back to a time when I did nothing but that was exactly what I did for years.  Now mind you, I would pack workout clothes every trip but they never saw anything but the inside of a suite case.  In fact, for a while, I was traveling to Houston so often that I literally set up an apartment at one of my communities.  They gym there was fantastic.  I think I can count on one hand how many times I actually used it back then.

This change is actually where my guardrail for Workout before Wine came from.  I figured if I wanted to have the extra calories contained in the alcohol, I needed to earn it first….and I really like wine.

Change #3:  Rethink “Free”

Extra (fattening) calories are everywhere for the RoadWarrior!!  The cookie at check-in with the hotel.  The waffle maker and bacon at breakfast.  The evening desert bar in the concierge lounge and THE ALCOHOL EVERYWHERE!!!  Hotel and airlines are very good about making sure their best travelers are well taken care of.

These freebies are anything but free.  It is way too easy to find yourself on glass #3 or desert #2 or having desert every night you travel.  My big change was to eat on the road like I would at home.  I do not have desert every night at home.  I am not having 3 glasses of wine a night at home.

Now notice I did not say I gave all that up.  Nope, I just was conscious in my choices of what I would partake in and what I would not.

So those were my steps two, three and four.  Nothing majorly groundbreaking.  No healthy living overhaul.  Just 3 things I could do every day to get closer to RoadWarriorFit.

So how about you?

What is your next step?

So you are thinking about starting martial arts? 10 things I wish I had known earlier in my journey.

So you (or maybe your spouse) are considering studying a martial art, congratulations!!  I can honestly say that the first day I bowed on to a mat legitimately changed my life and put me on a path I never expected to embark upon.

After more than a decade of training in multiple martial arts,  there are a few lessons that I’ve learned that would have been good to know before going all in.   If you are just getting started or considering a martial art, here are my top 10 things to expect that might not be so obvious.  If you are an experienced martial artist, I hope you agree and feel free to add-on in the comments.

Soap

1) This is not Fight Club.

The first rule of Fight Club may have been to never talk about Fight Club but if you really get bit by the martial arts bug, you will not be able to shut up about it.  My poor wife has heard more stories about spinning hook kicks, slip step-under counter hooks and triangle chokes than she knows what to do with.  Be sure to keep that in mind before you jump headlong into another story about how so and so did what and what.

do you want to do a workout

2) You will want to train – all the time.

I would train or teach all day every day if I could.  Perfection is impossible but the pursuit of perfection is available to all.  You’ll find yourself looking to attend multiple classes each week, participating in ‘open mat’ and looking for others to help you improve.   Trust me, it is completely addicting in all the right ways.

CT BB

3) Martial arts is a small, tight knit and supportive family.

For a long time I had the picture above from my son’s black belt test as the wallpaper on my computer.  He is landing a beautiful spinning hook kick and stopping his partner cold.  Now with my job, I am all over the country doing presentations and projecting my computer on big screens in multiple offices every week.  As soon as any martial artist saw the picture, there was an immediate connection.  Questions would immediately turn to his training, my training, rank, passion, training methods and goals.  Heck, I have even spared with some of my clients as I have traveled to their offices.

4) Your Laundry will never be in balance again.

Seriously people, this is an issue I was not anticipating and one my wife hates.   Think about it.  Gis are made from really thick cotton to avoid rips, tears, etc.  It is like having 3 towels in the wash that have to be on the same side of the washer.  Now imagine that in our house with 3 of us (14, 16 & 43) all actively training multiple sessions a week.  It just never stops and the washing machine continually sounds like a jackhammer.

5) There is a reason that martial artists say they “study” and “train”.

If you come across someone who says they  ‘do’ Jujitsu or karate or whatever, you have come across someone who really hasn’t evolved into a martial artist yet (and your belt rank has nothing to do with whether or not you are a martial artist).  To be successful in the martial arts, you really do have to study and train.  You have to study the techniques to understand their effectiveness and when to apply them.  You have to train your body to react to the opportunity without thinking.  I have spent hours on YouTube learning the principals of a technique (study) followed by hours on a mat applying them in an actual situation (train).  I stopped ‘doing’ karate a long time ago.

6) You will always be ‘hurt’.

I don’t remember the last day I was not sore somewhere.  Now please understand, I am not talking about being injured.  That happens pretty rarely in a well-run school environment – there is a difference between martial arts and fighting.  However being sore is routine and an important part of the martial arts lifestyle.  In fact, I have never been as sore as I was the day after my first Jujitsu session.  Soreness indicated weakness and weaknesses can be strengthened through studying and training.

triangle

7) You learn to embrace the suck.

Real progress is made when you put yourself in positions that are challenging to you and you work to improve.  I refer to this process as “suck training”.  As a beginner that may be continually letting your partner jab at you until you can slip the jab.  On the ground, let someone take your back and sink a choke in and then work your way out (this is not for your first day however).  You will fail a lot in these situations but that is the point.  Fail less tomorrow than you did today and fail in different ways than you failed previously.

black eye.jpg

8) People love black eyes – just not receiving them.

I get a black eye or two every year.  Even as a black belt, I occasionally forget to keep my hands up and my partner slips in a great technique or I simply fall the wrong way.  It is simply a part of the beautiful dance we are performing.  What cracks me up is how people outside of martial arts react.  They either want to know every detail and are fascinated by my participation or they are scared to death to ask anything and assume I have some type of sorted past or had a run in with the wrong kind of crowd.  I find both reactions hilarious.

9) Higher level belts practice offense by destroying lower level belts – just slowly.

A really good black belt can execute her techniques at full speed without hurting her partner.  She can also slow it down so that their partner can learn to feel what is going on without losing technique.  As a black belt, when I am sparing a lower belt, I am typically picking a single technique to focus on and do so in a way that will also teach them something (like keep your hands up!!)  Lesson here for beginners – you want to spar the black belts!!!

10) Lower level belts learn defense (aka survival) by being destroyed by higher level belts.

I will never forget the first time I countered a superman punch effectively.  I had been getting caught for weeks with the technique and it was driving me nuts.  In the round it happened in, I was clearly ‘losing’ the round but in my mind, I had won because my goal was to slip the superman punch and I had accomplished it.  If I had been sparing another brown belt at the time, they would not even be throwing that technique.  Lesson here for beginners – you want to spar the black belts!!

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11) Bonus for families that train together – what happens on the mat does not stay on the mat.

Nothing makes my wife more frustrated than when random grappling matches break out in the living room.  Or when someone ends up in a kimura on the couch.  Or when turning a corner someone eats a round kick to the face.  Our house is a virtual mine field of martial arts techniques and I absolutely love it.

I hope the list above gives you a little more insight into the journey you are embarking upon and welcome to the martial arts family.  The destination is absolutely worth the journey.  Oss!!

What’s your plan B?

This past week I found myself back in Southern California at one of my favorite hotels, the Courtyard by Marriott Los Angeles Westside.  It is in a great location to several of my clients’ offices, great dining/entertainment options and most importantly, it has a great gym.

So of course, Thursday morning comes along and you can bet you can find me downstairs in the gym getting my workout in.

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So there I am, headphones in, lifting and waking up when I notice it.  The line for the cardio machines.  As you can see in the picture above, there were only 5 pieces of cardio equipment and there was literally a line of 5 people waiting.  Then over the course of the next 15 minute minutes I noticed a trend.  Folks had an average ‘willingness to wait time’ of around 5 minutes.  If a machine opened within 5 minutes of their arrival, they were good.  If not, they were gone.

Now I want you to notice something else about the gym in the picture above……look at how much space there is in this gym!!!  And by the way there is an entire other section to the right past the balance balls!!!  It is probably my favorite part about this gym, the sheer amount of open space.

With all of this space, what are people waiting for a machine?

And why are they leaving when one doesn’t open up?

And I realized, it was because they did not have a plan B. 

Every time I walk into any gym, I have a plan as to what I want to do but based on space, others using equipment, weights available that plan can and often does change on a dime.

So what are my plan Bs?

First and foremost is beachbodyondemand.com   I make it no secret that I am a BeachBody Coach and love helping others find their strong.  What I love about this particular resource is I can stream the program that best fits the resources I have.

Only the weight stack available? – Body Beast

Space in the corner open? – Insanity Max 30

Need to improve flexibility? – Piyo

Sometimes I get there and there are no weights at all but the treadmill is open.  In times like this, I am more than likely going to do a HIIT session of sprints.

Gym full?  I enjoy doing my longer steady state runs outside so time to active MapMyRun and head outside.   Or………every hotel that is more than one story has stairs, you know the original Stairmaster.  And if you are in San Diego, my favorite stair spot is at the Convention Center so head out and hit them!!

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Whatever your plan B is for you, the most important thing you can do is something!!

It killed me to watch people give up and leave the gym that morning.  I hope they came back later and got their workout in but don’t let anything get in the way of your health.  Especially something as simple as the treadmill not being open.

So how about you?  What is your favorite plan B?  And if you need help with your plan B – don’t hesitate to reach out.  I am more than happy to give you a couple dozen ideas that will work for you.

Ch-ch-ch-changes…..

One of the questions I get all of the time from people about to head out on trips is:

How do you deal with the different time changes all of the time?

To be 100% honest, I lost track of the US time zones years ago.  My personal strategy is to walk off the plane, check my phone and say – “Okay, that’s the time.”  But if that was the answer I left all of you with, this would be a really short (and bad) blog post…..but a really good meme.

The constant questioning from others did make me ask why I don’t have to deal with this anymore.  As I reflected, I realized I do have coping mechanisms that have become such a part of my everyday routines that I don’t even think about them anymore.  Mechanisms like…..

Calendar

Schedule to the time zone you are in –

This one is actually the one I have the hardest time with.  I travel the country and work with clients from all over the country.  It is not uncommon to have meeting requests that start at 8:00 EST when you are staying in the PST.  Remember, it may look good on a calendar but avoid this if possible.

alarm clock

Start early –

Especially if you are traveling west to east.  Don’t fall into the temptation of sleeping later because you ‘are on West Coast time’.  Schedule breakfast or a workout with a coworker/client in the morning.  Get your day started off right and make sure breakfast is on the agenda.

Eat and sleep with the locals –

I don’t want to hear “I’m not hungry”, if it is 6:30ish – eat.  If you normally are in bed and asleep by 11:00 and you find yourself in NYC but home is LA – go to bed.

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Make sure you work out –

Bring your workout plan with you and make sure you get it in.  Also, be sure it is at your normal time in the day if you can.  If you typically work out in the morning, get up early.  Evening person?  Make sure to either get it in before dinner or be sure to hit the gym after that client meal.  Your rhythm depends on cues like this so make them strategic.

Magnesium

Magnesium is your friend –

This my secret weapon (especially traveling west to east).  Magnesium has the chemical ability to help you not only fall asleep faster but also to reset your circadian rhythm.  I started taking it daily in the form of ZMA to help with Testosterone levels (jury is out on this one from the scientific community) but I can vouch for its effectiveness as a sleep aid.  My wife on the other hand relies on Melatonin to ease her into dreamworld when traveling.  Just try and avoid the true pharmaceuticals.

So there you have it folks, the five things I do to make travel work and to adjust to time changes quickly.  How about you?  What are your strategies?

How does a RoadWarrior ‘Eat Clean’ on the Road? By minding her P’s & Q’s!

Happy New Year!!

As we launch headlong into another year, I am finding myself evaluating the year previous in order to get ready for the new adventure ahead.  Every New Year brings with it the hopes of rejuvenation of spirit, mind and body.  For many that is a new found dedication to ‘Eating Clean’.  But what does that really mean and how can do we make this happen while living a life on the road?

Let’s start with asking a very simple question:

“What the heck does ‘Eating clean’ even mean?”

Seriously, are we just being sure to wash our food first? 

Is it eating only raw, locally sourced vegetable products that are ethically harvested?

It really is such an arbitrary statement…..kind of like ‘organic’ here in the U.S. (Don’t get me started on that one, the scientist in me wants to scream every time I hear this term).   The funny part about clean eating is there really isn’t a specific definition.  In fact, there is not even a Wikipedia page dedicated to it!!  So what do people really mean when they become dedicated to ‘Eating Clean’?

I think the most commonly accepted understanding of the term could be summarized as:

A focused diet around largely unprocessed foods with specific emphasis on whole vegetative produce (fruits, veggies, grains) along with lean protein sources and healthy fats while avoiding overly processed, refined foods and unhealthy fats.

As you can imagine, this definition allows for a lot of leeway in just how strict your diet has to be in order to be considered “clean” but the point of this post is not to come to a universally accepted definition of Clean Eating.   What I want to discuss is how do you actually make this type of a diet (regardless of how strict) work when you are on the road?  It is easy, or at least easier, to keep your diet on point when you are at home – shopping for the groceries, prepping your own meals, packing your lunch, etc.

But what about the road?  How do we carry those great habits we are developing at home and not waste them once we hit the airport?

Simple, you need to mind your P’s & Q’s!!

Plan ahead

I cannot stress this point enough, if you fail to plan – you are planning to fail.  Heading out on a trip with no plan in place is a recipe for meals that involve a lot of brown.  Whether the brown be from the bag the meal is served in or the color of the food itself, you are a long ways from eating anything close to what would be considered clean.  To read more on how I plan for a trip (it is more than just what restaurant is in the hotel) here is a link to my process.  You would never hike into the wilderness without a map or a GPS – don’t travel without an idea of the lay of the land.

Preparation

How your food is prepared makes a huge difference in the quality of the nutrition you are consuming.  Your body is going to have a much better reaction to Salmon that is baked, broiled or grilled than to the same 4 oz filet that is battered and deep fried or “sautéed” (read: fried in a pan vs. a deep fryer) in a cream sauce.

protein portion size

Quantity

The quantity of the food you take in matters nearly as much as the preparation and is where most people struggle the most.  Spend time familiarizing yourself with what an actual portion size looks like.  Think about it, a portion of lean protein is about the size of a deck of cards.  Now think about the last time you remember getting a chicken breast at a restaurant that was the size of a deck of cards as opposed to a small tablet computer.

colored grill

Quality

Order your food like you would if you were buying a box of crayons.  Remember back in the day when all you wanted was that box of 64 Crayons?  You know, the one with the built-in sharpener!!  Your food should be the same way – full of color and vibrancy.  Mix the browns of whole grains with the greens, reds, yellows, oranges and purples of garden vegetables.  I say we take back the phrase “Taste the Rainbow” back from that candy company and put it back on our dinner plates.

Persistence

Stick to these tips for ALL MEALS and not just dinner.  Too many RoadWarriors let breakfast and lunch just “happen” and try and focus on dinner.  Problem is that by the time you get to dinner, you are starving  because your calorie count is so low.  Be persistent in your diet.

Much more on this subject is to follow over as we continue to explore each of these points in more depth.  How about you?  How do you ensure you are able to stay on track with your diet, whether you are on the road or not?  I want to hear from you as well.

Again, happy New Year and Happy “Clean Eating”

There is power in ‘Before’

 

Happy New Year!!!  We have officially said goodbye to 2015 and across the globe people are welcoming in 2016 with hope, encouragement and good cheer.  As most of us turn the calendar forward we also take time to set new plans/resolutions/goals for the New Year.  I (as well as hundreds of others) have written before about how to be sure your resolutions are goals rather than dreams and you can read all about that here.

So if you are one of the millions who have set a new goal for 2016, I want to encourage you to do one simple thing that will help you achieve whatever your new goal is.

Take a before picture!!!

And I am not just talking about those of you with weight loss or body image goals.  Yes, if you have those goals, take that mirror selfie or have a friend get shots of you from all those oh so pleasing angles.

Regardless of the scope of your resolution – take a before picture!!!

But what about those other resolutions?

Better organization – take shots of your office/bedroom/house/inbox as they are today.

Eating healthier – take shots of your normal meals, the pantry, the refrigerator.

Better finances – create your balance sheet.  What are your assets?  What about liabilities?  Create it.  Save it.  Screen shot it.

Improved parenting – find whatever represents how you feel you are not living up and take a picture of that.

I think you get the picture (yep, I went there).  Take a pic of whatever will remind you of where you are today – before your efforts kick in.  So now the question you should be asking, why?  Why document this disaster?

There is power in the concept of before!!!

A before photo indicates there is an ‘after’.  It provides hope and encouragement that your current situation is not permanent and can be changed.

Taking a before photo starts the actual process of change.  You are already taking a small action towards change.  It moves you from dreaming to doing.

No one makes a significant change without stumbling once or twice.  Being able to look back and see how far you have come from that ‘before’ can restore your faith in your ability to change.  Use it as motivation to never go back.

It tells the story of you!!  I have never met someone who has completed a transformation that has not wanted to share it with others to encourage them.  Imagine the additional power your story will have when you have made your transition and literally show others how far you have come.

I have never met anyone who has regretted taking before photos but I have met dozens who regret not taking them (including me).  I wish I had a photo of what I looked like on the karate mat before I lost the 30lbs.  I can vividly see it in my own mind but have nothing to show you all where my journey started from.

So as you set those goals for 2016 be sure to document where you are starting from.  Be sure that you capture the power of ‘before’.

Happy New Year and l am looking forward to making 2016 the best year yet!!