Tag Archives: health and fitness

Rethinking the Rules….

When I started RoadWarriorFit 5 years ago, one of the very first posts I wrote was on Guardrails.  The rules that help to keep you on track and keep you from careening off of the road.

Over the years, my rules have continuously evolved.  I eat a lot less carbs now than I did when I wrote the original, portion control has become a big part of my routine and the workouts have become much more disciplined.  So since I have not posted in quite a while (Facebook Live has somewhat taken away the need for the traditional blog post) – I thought I would mark my return to the written word with a revisiting of the RoadWarriorFit rules for traveling while focusing on health.

Rule #1: The 5 P’s

This is the number one rule for a reason.  Go in to your travel with a plan.  Know when you have the time to fit your workout in.  Know if you are going out with clients and need to accommodate for that indulgence.  Plan for prioritizing your own health.  And if you are still wondering what the 5 P’s mean – Proper Planning Prevents Piss Poor Performance.

Rule #2:  Travel Like a 2 Year Old

Do you have toddlers?  Have you had toddlers?  Have you ever seen anyone travel with toddlers?  What is the one thing you would never have traveled without – a snack bag.  That magic bag that the parents could dive in to anytime anyone gets a bit fussy.  Think the same way.  Bring your own.  Pack healthy snacks, nut butters, dried fruit (in moderation), healthy bars, Shakeology.  You get the drill.

Rule #3:  Workout Before Wine

This was one of the originals and still holds true.  Alcohol is a quick way to get a whole bunch of quick calories that shuts down your liver processing (actually, it prioritizes it).  You better have pushed yourself before you start doing 6 oz curls.

Rule #4:  Eat Your Veggies Early

Since I started paying attention to both portion control and total portions, I realized that I never get all of my veggies in unless I have at least one serving during breakfast.   I live for the omelet bar that can load up my omelet with spinach, mushrooms, tomatoes and especially jalapenos.  Of course I also get it with a side of bacon so don’t fret for me missing out.

Rule #5:  Taste the Rainbow

So in my original rules, I had one that centered around not eating brown food.  Truth be told, I still avoid it but that’s really not enough.  You need to eat all kinds of colors, including brown (just not a lot of brown).  Load up on the greens, the yellows, reds are fantastic and purples are usually out of this world good.  Just make sure the colors are from your actual food and not a lab somewhere

Rule #6:  Never Let a Rest Day be a Cheat Day

Pretty simple but needs to be said.  You can take a day off from working out.  You can take a day off from being on top of your nutrition.  You should never take a day off from both simultaneously.  Yep, even on vacation.  One or the other.  Pick (and refer back to rule #1)

Rule #6:  Have an ‘Healthy’ Obsession

Ever heard the phrase – “Idle hands are the Devil’s playground”?  I found this to be true with myself.  Presented with a lot of time alone on the road and nothing to really focus on, it is easy to fill that void with food, drink and a litany of other unhealthy obsessions.  So make a preemptive strike and fill it with something ‘healthy’.  A hobby you can take with you, a desire to learn, a series of books to devour.  You need something to intentionally fill the time or the unintentional quickly will.

Rule #7:  Know When to Break the Rules

There are times when some of the rules should be broken.  If you have spent all day on an airplane crossing an ocean, take the day off.  Focus on getting adjusted to the new time.  If you have meetings all day after a plane flight and a client dinner after that – do your best but don’t kill yourself.  You can miss a day.  Even two but never let a third day go by before getting back to where you need to be.

So there you go.  The newest iteration of RoadWarriorFit’s rules for living a healthy life on the road.  Are there other guardrails I put in place?  You bet.   But I will save those for another post.

My Meal-prep Dirty Little Secret

So I can’t remember the last week that we actually ate all of the food I prepped on Sunday.  Invariably – life happens.

A teen’s event was not planned for.  A worship meeting goes long.  An opportunity to roll presents itself.  Something happens that prevents us from eating what is in the fridge and dictates that we are going to grab something from a restaurant somewhere.

Every.

          Single.

                      Week.

So when for the 3rd week in a row I was about to throw out baked sweet potatoes and chopped peppers, I decided to find a new way to utilize these staples of our week.

Enter:  Sweet Potato Bird’s Nests

These take a bit longer than I would like since the potatoes I use are already baked and take a while to crisp up like I like them but they are awesome.  I will definitely be making these regularly and for sure will do this with a sweet potato hash as well.   Video and the recipe are below.

See the Video Here

Ingredients:

  • Pre-baked sweet potato (each potato yields approximately 4 “nests”)
  • Pre-diced Red Onion
  • Pre-diced Red Pepper
  • Pre-diced Green Pepper
  • Pre-diced Jalepeno Pepper
  • Extra virgin olive oil
  • Salt
  • Pepper
  • Eggs

Directions:

  1. Preheat your oven to 400 degrees.
  2. Spray a muffin pan with cooking spray.
  3. In a medium sauté pan, heat olive oil over medium heat. Add the onion and peppers and sauté until onion is translucent but peppers are still crisp.img_3452
  4. In a medium mixing bowl, mash the sweet potatoes. Add salt, pepper and sautéed vegetables and mix well.                                                          img_3450
  5. Transfer a spoonful of sweet potato mixture to each muffin mold. Press the mixture up against the mold until it is approximately ¼ inch thick leaving a cavity for the egg (to be added later).
  6. Bake for 20 minutes then remove from oven.
  7. Adjust the oven to broil (still at 400 degrees)
  8. Crack one egg for every sweet potato being baked. Add egg to the cavity created by the mold.
  9. Place muffin pan back in oven. For soft yolk eggs remove after 6 minutes.  For hard yolk eggs, remove after 12 minutes.

You have probably noticed that I did not give quantities of potatoes and peppers.   Because this recipe was conceived around leftovers, whatever you have left over will determine how much to use.  You can always cut up more peppers to meet your potato supplies (like I did when I created this one).

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When you are in the business of helping people achieve their healthiest life, you spend a lot of time talking about food.  Now, it is one of my favorite subjects so I don’t mind at all but one thing that does drive me a bit nuts is hearing from folks that say;

“It’s just so hard to eat clean on the road!!”

Let me get this out there now – No it isn’t!!

It really all comes down to choices.  What choices?

The choice to eat ‘Clean’

We really do need to define what ‘Clean’ means but that is for another post.  In the meantime, you need to decide this before you ever leave for your departing flight.  If you commit to eating right before you ever leave, you are 100% more likely to actually do so (please note that I just completely made up that statistic).

Seriously though, making the decision in advance does dramatically improve your chances of actually following through.  You are much less likely to end up on the wrong side of the rest of these choices if you have already decided to eat clean.

The choice of where to eat:

This is huge.  A restaurant that specializes in grilled seafood is way more conducive to your commitment to clean eating than Burger King.  Sure it may mean that you need to drive a few miles out of your way rather than stumbling across the parking lot to Ruby Tuesdays but in the end it is worth it.

Pro-Tip: I have found that it is also easier to eat clean in the restaurant rather than your hotel room.  This includes take-out orders, which almost always end up wrong (and cold).

Pro-Tip 2:  The exception to the above Pro Tip is the grocery store.  The grocery store is a great option for picking up a clean meal you can take back to your room.

The choice of when to eat:

So I may be preaching to myself on this one but your food options at 11:00 PM are vastly different than at 7:00 PM.  Take that into account as you are planning your day.  Set yourself up for success rather than trying to figure out “Whatever is easy” as you hit your hotel at midnight.

The choice of how your food is prepared:

Grilled over fried.  Baked over sauteed.  Sauce on the side.  Rainbow of colors vs. monochromatic.  If you are trying to eat clean, you should already know most of this but every time you order anything, you have the choice.

However, with all of these choices, the most important one is the choice to not to accept the lie that eating clean is hard to do.  It really isn’t.  It just takes a bit of planning, being willing to order off the menu and the choice to make it a priority.

“Work Harder” – Gary Vanyerchuk

Have you ever heard a speaker, read a line in a book, listened to an interview or a podcast where someone said something that actually hit you square between the eyes?   Yeah, I figured you had.

This past weekend I got to hear Gary Vanyerchuk speak at conference for Beachbody Coaches.  If you don’t know who he is, Google him because his story is awesome but to summarize, he is on the cutting edge of social media branding.  The way he analyzes each platform for its strengths is right up my alley.

Once you know their strengths – play to their strengths.                              

In general his strategy is to make your content work as smart as possible.  It is not just about throwing content out there, it is throwing the right content that is designed to work on that specific platform.

Now with that background out there, what he said that punched me in the face had nothing to do with content, branding or social media.  His message could be boiled down to two words…….

Work Harder!!!!

C’mon??  Really??  I just finished reading 2 of your books and you are going to give me “Work Harder”!?!?.

Then he followed up those two words with this gem;

“It is actually against my best interest for each of you to succeed.  The more of you that put what I tell you into practice, the more expensive my ads become.  So why am I willing to tell you all my secrets?  Because 90% of you will never actually work harder!!”   – Gary Vanyerchuk

The thing is, he’s right.  The vast majority of the 25,000 or so people who heard that message will not put it into place.

“You don’t know how hard I work.  I already work really hard!!  How can I really work any harder?”

I lost track of how many times I heard this over the last 24 hours from conference attendees.

Honestly for me, I knew I could not push back against that line of reasoning.  I can work harder.  Harder on my relationships.  Harder on my fitness.  Harder on my diet.  Harder in my work.  Harder in my business.

I think what most people miss when they hear “Work Harder” is that the message is not necessarily “Work More”.  So what else can it mean?

Work Focused:

Be honest, how many times do you take out your phone to do something specific and end up perusing your Facebook news feed.  Or your Twitter feed?  Or Instagram?  There is a reason I put this one on the top of the list for me, I need to improve here.

Work Efficiently:

I want you to do something for me.  For the next week, keep track of how many times you are distracted from the task you are looking to accomplish and then track what is pulling you away?  Then ask some hard questions:

Am I setting myself up for this?

Is the environment conducive to getting stuff done or distracting?

Am I looking for distractions?

Am I trying to put tasks together that are polar opposites?

Mix it up:

Just like you may use Yoga as a way to practice active recovery on your “rest day” from working out, use things like personal development as a way to “take a break” from work.  I have been in the habit of doing my own personal development in the mornings.  I am going to experiment with splitting it and doing half in the afternoon/evening as a way to recharge.

Work with a sense of priority:

Here is something I am going to try in my daily life – just like I rank tasks A/B/C as to their priority in needing to get done, I am going to rank them in my desire for doing them.  I am not sure what it will look like just yet but my plan is to mix the tasks I like in with those I don’t so I can keep motivation going throughout the day.

So what does your “Work Harder” look like?  What area of your life would you change if you had a magic wand?   Guess what, you do.  It is called effort and it is the only thing you get to control in this life.

Lessons from a near death experience….

So Facebook was kind enough today to remind me that four years ago on this day, I was testing for my black belt in American Karate.  It was a night that I do not remember and one that I will never forget.  That was the night I discovered I had an Atrial Flutter.  It was a night that started a week long hospital stay that included medically induced comas, CAT scans, EKGs and eventually a cardiac ablation (want the full story?  Read it here).

“You do realize you almost died, right?”    –     Dr. Kevin Wheelan

Even though I had just awoken from a 36 hour medically induced nap, couldn’t remember large sections of the previous 48 hours, had two black eyes and was sore everywhere – the severity of my situation did not really hit me until I heard my cardiologist reinforce those words.

The days are now few and far between when I do not think about how lucky I was to survive.  They are also few and far between that I do not think about the lessons that experience taught me.

Prioritize your health:  If I had not made a specific effort in the 18 months leading up to the test, I firmly believe I would not be here today (did you read the link above?).  The majority of the leading causes of death in America are due to preventable diseases that can be controlled/prevented through diet and exercise……so DIET AND EXERCISE!!!

Listen to your body:  If I had not been so hard headed and determined to do whatever it took to get my black belt, I would not have ended up in the hospital.  I knew early on in my test that something was off.  I think I even knew a couple of weeks before that during one of my training sessions.  If I had really listened to my body, I would have had it checked out.

Pay attention to what you fuel it with:  One of the questions that the medical staff asked me repeatedly was did I fuel up with Monster or Red Bull or place energy drink name here.  They only asked me about drugs once.  That crap puts people in the hospital regularly, I avoid it like the plague.

Prepare for the worst:  I have been fortunate to have good guidance on planning for the inevitable.  If I had not made it, Joy and the boys would have been taken care of.  However, not everyone is in that boat.  If you aren’t, get there.  We are not promised tomorrow but we are promised that those around us will have to carry on.  Take care of them.

Bonus learning – If you are in the Dallas area, immediately go to www.lifefight.org and become a member.  Should you or anyone in your family ever need their services, you will thank me.  We spent months of effort and thousands of dollars avoiding a huge medical bill that is completely avoidable.  Think of it like AAA for your family should they ever need air ambulance service.

Pray like it depends on Him:  Between this event, Joy’s Breast Cancer diagnosis, Tyler’s Papilledema and Charlie’s depression, we have learned to pray in earnest around here.  My prayer life got immensely deeper as I recovered and gave thanks daily.   With it came a deeper peace I had not experienced to that point in my life.  Pray like it depends on Him…….because it does.

Now are those the only things that I learned, of course not, but they are the ones that have stuck with me and I think about almost daily.  Knocking on deaths door will change you.  Hopefully I can have done enough knocking for all of us to learn the lessons.

How does a pescetarian survive a backyard cookout?

This is the question my wife and I have to answer every time we head to a community event.  The most recent example?  UFC 200 watch party at our gym.

Great event.  Great group of people.  Great socializing.  Nothing for someone who is basically a vegetarian to sustain themselves on.  To complicate matters, all of the sides were potluck which invariably ends up producing a smorgasbord of carb laden options such as chips, potato salad, candies of all types and more deserts than my 14 year old could even consume.

We learned a long time ago that if we are going to be able to stick to our dietary guns, we need to bring a couple dishes on the side to sustain us, especially Joy.  Enter…..

Mexican Shrimp Cocktail!!!

Not sure why this was the dish we both had a craving for but we both did.  We get this dish all the time as an appetizer at one of our favorite local restaurants and I have been trying to emulate it for months now.  I think I have finally gotten it where it needs to be!!

It is great because it easily keeps in a cooler, tastes great cold, you can make it ahead of time and you can make it in relative bulk with easy to find and prep ingredients.  In fact, this version is basically no prep at all!!

So the next time you are invited to an event but are not necessarily excited about hot dogs and brats, consider taking this instead.

Mexican Shrimp Cocktail (serves 4 as an entree, 8 as an appetizer)

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Ingredients:

  • 1 lb Shelled, de-veined, boiled or steamed shrimp (I use 31/40 and previously fozen works just fine)
  • 1/2 of English cucumber (diced)
  • 1/4 cup of diced jicama (don’t skip this one!!!  The crunch it provides is crucial!!)
  • 1 cup pico de gallo (you can either make your own or use store bought)
  • 2 Tbsps cocktail sauce (I prefer the hot cocktail sauce)
  • 1.5 oz tequila
  • 1/2 medium avocado (diced)
  • 1 Tbsp minced cilantro

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Directions:

  1. Place pico, cocktail sauce and tequila in a medium mixing bowl and mix well.
  2. To the mixture add the cucumber, jicama and shrimp.
  3. Cover and refrigerate for at least 30 minutes (it can go longer and the flavors tend to marry more but expect more fluid if longer).
  4. Immediately prior to serving add diced avocado and mix.
  5. Top with cilantro.
  6. Enjoy over chips, tortillas or just out of the bowl!!

Special note for those who are on eating per the 21 Day Fix & 21 Day Fix Extreme, you can also make this recipe without the tequila and the avocado and it is great.  This brings your container count to 1 red and 1/2 green depending on your serving size.

Have Gi – Will Travel : North Broadway JiuJitsu, Bryan Guidry Fitness Training

In researching for a trip to St. Louis, all of the opinions, reviews and most importantly for me, operating hours (they were open later than all the rest) were pointing me to North Broadway Jiu Jitsu – Bryan Guidry Training.

I happened to attend on a day that the focus was No-Gi so I should probably call this one “No-Gi : Will Travel”.   I also had the good fortune to be able to attend on a night when both traditional class and all rank sparring sessions were being held so I got to roll with folks of all belt ranks and experience a great deal of what NBJJ has to offer.

To summarize, the instruction was great.  Although the group was a bit slow to warm up to the outsiders in the room (they were never cold), once we started going, the atmosphere was one of encouragement and support.  The rolling was strong and intense but without ego or intent to harm.  All in all, I had a great experience.

Instructor:  

Bryan Guidry

Professor Bryan was one of the best teachers I have experienced in a while.   My first class was all about technique and drills.  We were specifically working on sweeps from Butterfly Guard.   He was detailed in his explanations, clear in his demonstrations and then most importantly, followed up with specific instructions/corrections to each of us as he observed us working the techniques.  This last step is one that I have seen several instructors skip.  Even with the outsiders, Professor Bryan was observing and providing the feedback necessary to get the technique right.

I was also fortunate enough to get to roll with him in the sparring class.  Like any good instructor, he would let me get in trouble, attempt to work out of it and then show me that everything I was doing was futile.  Six minutes of attempted survival.

Attitude towards outsiders:

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Bryan Guidry has developed a reputation as the place to train in St. Louis.  With this reputation comes a lot of folks that are in just for a session or a week.  In fact, on the evening I visited there was another guy who was in from upstate Missouri looking for a place to train when he is in St. Louis 3-4 days a week.  All this to say, this group is very used to visitors.

The guys were obviously tight knit with a great deal of pre-class conversation around who was rolling in the upcoming submission only tournament, how people’s jobs were progressing, etc.  There was not a lot of pleasantries with the two ‘newbies’ before class but once Professor Guidry got class going, the group was warm and welcoming.  Truth be told, this may also be my introverted nature coming through as well.

Once we got rolling, the guys were great.  No egos, lots of diverse styles and a great willingness to help each other.  Great culture.

Facilities:

OK, this is a gym you are going to want to map out to get to.  If Professor Bryan ever has someone say they were ‘just driving by’ – they are full of it.  It is off the beaten path however the facility itself is definitely put together to train.  Located in a converted warehouse building, it has a large mat space (there were close 20 of us rolling at any one time), a full weight/cardio room and sauna.

Both men’s and women’s locker rooms and showers are available.  Bonus was the ”member lounge” that doubled as a spot for the kids of those rolling to hang out in.  Only downfall to the space was the pillars in the middle of the mat.  Completely avoidable as you roll but could get in the way when Professor was demonstrating a technique.

Overall Experience:

I really enjoyed my time at North Broadway Jiu Jitsu.  I have definitely been to better facilities but the skill of Professor Bryan both on the mat and more importantly, as an instructor, as well as the guys who were rolling make up for any short comings that the facility may present.  My only regret was I was not able to train in the Gi but that was all about timing, besides, Professor Bryan has a whole series on the internet so I can study with him while I am at home or on the road.

One final note, you will notice I didn’t mention anything about the kids program or women on the mat.  I am 100% sure this was just due to the timing of my visit but I did not see either while at NBJJ.  The only reason I mention it here is it is normally a big part of my assessment of a gym.  In this case, there were no kids classes offered on the Tuesday I had the opportunity to roll.  As for women, none showed for the classes I took but one scroll through their Facebook page clearly shows that women regularly attend (at least) Gi classes.

So if you are in the market for a training facility in St. Louis, North Broadway Jiu Jitsu is worth the visit.