Tag Archives: road warrior

I took the picture above in March of 2013.  The person you see is my eldest son shortly after his 13th birthday.  He is a very fit (now) 14 year old who runs, lifts with me, is a 2nd Degree Black Belt (think grappling, sparring, kata, kickboxing, etc) and is getting ready to undertake wrestling this upcoming year as he enters high school.  He is not a kid you would think would have a ‘fitness’ problem.

That is until he got his cholesterol checked a few days ago.

It was a part of the standard well check this past week.  We have a history of heart issues and diabetes in the family so we pay close attention to these types of things, happily signing off on just about any blood test our Doctor (who is fabulous) wants to run.  So cholesterol checking we did go.  Now it was not off the chart, doesn’t require medication and was just on the borderline but it got me thinking.

If this teenager, who has a solid diet (no really, he does for a teenager), a body fat % that is probably in the single digits, works out more than most team sport athletes his age do and has no early onset heart disease in his family can have high cholesterol counts, how bad are the rest of us sitting?  And as a RoadWarrior, how do we fight it?

The tips below should not be new news to anyone but are worth reiterating as we can all slip from time to time:

  • Know your number – because knowing is half the battle!! (only GI Joe fans will get that one)

The total Cholesterol is not the only important number, you need to know the LDL (bad) vs. HDL (good) cholesterol counts.  Even if your total cholesterol is great but it is all in the LDL category, you still have an issue.  It is a simple test that most clinics/drugstores/blood banks can do for you.  I have the privilege of being a universal blood donor and every time I give, they check my cholesterol for me.

  • Exercise – I know. Shocking I would suggest this.

Studies show that regular exercise, of any type, can directly assist in raising the ratio of HDL to LDL.  Don’t skip just because your schedule is busy and it has been a long day.  Remember the first rule of being RoadWarriorFit?  Do something, ANYTHING, everyday.

  • Avoid overly processed foods

There are so many reasons to follow this advice and the best summary I have ever seen is the film Forks over Knives.  Fair warning, watching this film could change your life (for the better).

  • Focus your protein consumption around lean cuts of meats

You can still have your steak (my son’s favorite) but not every night.  Opt for long swimming fish (tuna, swordfish, shark, salmon, etc.) that is not farm raised one night a week.  How does chicken (not fried) sound for Wednesday?  Mix it up.  After all, variety is the spice of life!!

  • Eat the green stuff

Fruits and veggies that are high in fiber can act like scouring pads for your arteries.  Even if you never eat another piece of meat in your life, your liver is still producing enough cholesterol for your body to do phenomenally well.  Think about that, you are already producing all of the cholesterol your body needs (yes, we actually do need it).  As RoadWarriorFit rule #2 states, see fruit – eat fruit.

So while I while I work with my son to choose the chicken over the steak burrito while at his beloved Chipotle, I hope that we can work together to make the right choices on the road (eating your veggies instead of the fries, hitting the gym instead of the lobby bar, etc).  I also hope we all are able to have a back like this kid does at some point in our lives.

Wish me luck.  We spar/grapple with each other on a regular basis and he is only getting bigger and faster.

About Me

Husband, father, traveler, martial artist, fitness geek, teacher and child of God.  Those are just a few of the adjectives you could use to describe me.

Husband:  How I managed to marry the most amazing woman in the world remains a complete mystery to me.  How she has managed to put up with me for over 18 years now is a mystery to her.  She is an amazing ministry leader, coach and cancer survivor.  Fortunately for you, you can read about her story and follow her here.

Father:  My boys are my best friends and my greatest challenge.  They are also my some of my best workout partners.  They join me in the gym as well as on the matt. They are the reason I started training in American Karate and the motivating factor to keep going (there is no way I am going to let the eldest take me).  With their mother, they are my life.

Traveler:  Over the last decade, I have logged more than a million miles, spent a full year in hotel rooms and rented countless rental cars.  To put it simply, I live on the road and am passionate about defending my health from suffering for it.

Martial Artist:  I hold a First Degree Black Belt in American Karate and continue to train in American Karate, submission grappling, Mui Tai, boxing and any other fighting style I can find the time to fit in.  Nothing centers me more than being on the matt or in the ring against another trained fighter trying to best me.  Want focus?  Try thinking of anything else when the guy in across from you is trying to kick you in the head.

Fitness Geek:  Really?   I started a website about being RoadWarriorFit.  You need more of a description?

Teacher:  If I could do anything at all in the world for a living, I would be a Doosan at The Sea at Walt Disney World.  You get to teach kids about the amazing oceans of the world in the happiest place on earth.  For now I will have to settle for my job teaching software solutions and instructing on American Karate on the weekends.

Child of God:  I am a fully forgiven child of God through the grace of the works of His risen Son.

What is RoadWarriorFit?

Let’s start with what RoadWarriorFit isn’t.  RoadWarriorFit isn’t about a number.  It’s not weight, not dress size, not waist size, not body fat % and certainly not BMI.  It is about balance.  A balance of spirit, mind and body while away from the part of your life that matters most.  What RoadWarriorFit is is different for each of us but it centers around 3 key focus points.

A RoadWarrior’s focus is on:

Spirit:  Let’s get this out now, I am a Christian.  I firmly believe that Jesus was real, really lived a fully human life, really died on a cross and really rose from the dead three days later.  I also know that each and every one of us RoadWarriors needs to have a spiritual center and that your center may be very different from mine.  Regardless, on a daily basis, we need to center our focus on that Spirit, be quiet and listen.  Morning, afternoon or evening doesn’t matter but being RoadWarriorFit means we need to center ourselves daily.

Mind:  A RoadWarrior makes sure that every moment on the road is one that is used productively. They are obsessive about making sure that they are putting as much work in as possible on travel days.  Why?  Because if they do it on the road, they don’t have to do it at home.   Time at home is for family and/or personal goals…not work.  RoadWarriors utilize spare moments on the road to make sure that their work bleeds into our time at home as little as possible.  The ones who await us at home deserve our attention and affection not an excuse as to why we continue to focus on work.

Body:  A RoadWarrior ensures that they take care of themselves.  They have the discipline to ensure that the food that they put into their body is supportive of their fitness.  They have the discipline to ensure that the do something, anything, every day they are on the road.

Overall, RoadWarriors are an example of how to balance travel with faith, family and health.  Just because we are away from home does not mean they we have to be far from center.

Why RoadWarriorFit?

10_UpAir_Clooney.jpg

Anyone who has spent any time on the road knows that it eats at you.  The jet-lag, the unfamiliar environment, the constant eating out as well as the evening night client events and/or work sessions to make sure the trip is productive all conspire to tear your spirit, fitness and health down.

Believe me, I know how you feel. Over the last 13 years, I have logged more than a million frequent flier miles, spent a full year in hotel rooms and rented countless rental cars.  To put it simply, I live on the road.   So much so that I have developed the filter of ‘how will this fit in my roll-aboard’ and apply it to every purchase.  I am the kind of person who has two of every toiletry item.  Why you ask?  Simple, it is way easier to have two of everything than to unpack and repack every week.

Yeah, George Clooney’s got nothing on me……OK, he might have a couple of things on me but whatever.

Back to why RoadWarriorFit.net?  The short answer is because I was not RoadWarrior fit for a long time.  For the first 6 years of my RoadWarrior journey, I did not give my fitness level a second thought.  Heck, I was coaching my sons’ baseball teams, played softball regularly and have even started to do Karate.  Out of shape guys don’t do that kind of stuff!  I am fitter than most (or so I thought)!!

Problem was I ate just about whatever I wanted…..and I really was not as active as the previous paragraph would lead you to believe (after all, how much effort is there really in telling a bunch of 8 year olds how to field a ground ball?).   Reality was I was in my early 30’s but living and eating like I was still in college.  Too bad no one told my metabolism that we weren’t still living the good ole days.

That’s when a few seemingly unrelated events got strung together that made me open my eyes and take a hard look at reality.  As my journey in martial arts progressed, I was fortunate to be exposed to some advanced level training.  I even got to spar on one of the other student’s black belt test.  I watched this 18 year old go through the paces and nearly collapse from exhaustion.  Here was this ‘kid’ who was in great shape who looked like he was going to throw up at any moment from the effort he was putting in.  I knew if I was going to attain the same rank, I could not do it in the shape I was in.

You see, I love to train but as my training time increased, so did the joint pain I would experience the next day.  My knees would just hurt.  It was on one of those pain filled ‘day after training’ that the second event happened. I was having an innocuous conversation with my boss about one of my expense reports.  I wanted to make sure he had seen a particular charge for something or other.  It was his commentary that particularly struck me:

“Andrew, how could I not see it?  Your expense reports are always the same.  $x for flight, $y for car rental and $22.44 for Papa’s Burgers for a cheeseburger and 2 beers.  Your expense reports are more predictable than the tides.”

There it was.  My bad habits (and they were bad) summed up in 4 sentences.  Not only did I eat poorly and then sit on my duff in a hotel room all night, I did so consistently.  So consistent that others were shocked when I did something different.   I was in my late 30’s, at least 30lbs overweight, was basically sedentary, knew I wasn’t in the shape I should be and was doing nothing about it.  It was time to do something about it.

Yes Andrew but why “RoadWarriorFit”!?!?  Get to the point!!

Dang you are push but alright then.  When I started my journey to fitness, I looked for all kinds of resources to help me achieve my goals while supporting a life lived on the road.  What I found was that it either did not exist or was really hard to find.

Sure, there was all of this great content out there but they never worked for me on the road.  I would find great workouts that I was excited to try, put together by top level trainers in top level gyms.  The challenge would be they were doing them in top level gyms, not the “workout room” I had access to (you know the one with the one working treadmill and broken stair climber).

There were great diet plans that promised to detox my fat and free radical laden system while encouraging weight loss and I am sure they work.  However, they always seemed to contain 12 special ingredients that I couldn’t pronounce let alone find in the grocery store.   And attempting to explain to a waiter how I wanted all of my food prepared to match said diet plan with any success?…..yeah, good luck with that!!

I knew I had to do it on my own and I did.  Don’t let me fool you, I do not have a body fat % in the single digits and you will never see me on the cover of Men’s Health Magazine (however if the editors ever catch wind of this blog, I am open to the idea).   I am a lot healthier though.  I lost the extra 30lbs, I now place a priority on my fitness and have found a routine that allows me to ensure that my travel enhances my fitness rather than impedes it.  The change in focus is one that probably saved my life, literally.  More on that in the next post, back to RoadWarriorFit.net.

So here is what I hope to provide through RoadWarriorFit.net:

  • A telling of my journey – hopefully you can avoid some of my pitfalls and build off of the successes.  And we can share a story or two.
  • Fitness Plans – I am not a certified trainer but I know a good work out when I run across it.  More importantly, I know what will and won’t work in the hotel gym.  We will be compiling workouts for all sorts of folks who have access to all sorts of resources (or lack thereof).
  • Diet – I love to cook.  I love to emulate dishes I see on the road in restaurants.  I also have developed a passion for finding healthy eats in the most unhealthy environments (like any airport in the State of Louisiana)
  • Useful Resources – I am not a certified trainer but I know how to surf the internet.  Keep checking back for links to new (or at least new to me) products and reviews.
  • Reviews – of cities, of hotels, of gyms, of whatever I encounter along the next steps of the RoadWarriorFit.net journey

If you have made it this far, you are obviously either a glutton for punishment or an insomniac but I thank you for sticking it out.  I hope that you will continue on the journey with me as we explore what it means to be RoadWarriorFit, regardless of whether that road leads to the other side of the country or just the other side of town.