Tag Archives: travel tips

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.

Breakfast really is the most important meal of the day – especially on the road!!

For years we have all been hearing about how breakfast is the most important meal of the day.  We could probably get together and sing the jingles from Saturday morning cartoons of our youth together.  So why is it that the older we get that the more we neglect this uber important start of the day?  I even see it in my own kids.  For years I made them a complete breakfast before school (seriously, the USDA could have taken a picture and used it as the cover to their brochure most mornings) but now that they are teenagers I am lucky to get them to grab a bowl of cereal.  Really makes me wonder why I am surprised when I travel with folks and they do not grab breakfast in the mornings – and no, a Venti-Triple shot- non-fat, no whip macchiato IS NOT BREAKFAST!!!

Now I could certainly make a strong argument and point you to all kinds of resources as to why you need to eat breakfast.

Like this study from John Hopkins University

Or this one from LiveScience

Or even this one from WebMD

Are you getting the point?

Instead, I want to address the reasons why you as a RoadWarrior (or anyone who finds themselves on the road) need to pay special attention to making sure you start the day off right.

Accomplishment: 

This one may just be me but I feel better knowing that I got up and started getting things done.  I dislike feeling rushed in the morning more than I dislike the alarm clock.  Allowing of the extra 20 minutes making time to stop by the breakfast buffet starts my day off with a sense of accomplishment.  It may sound trite but you are literally starting your day off with a victory and victory is contagious.

Mind Set/Focus: 

I use this time to get my mind focused on the tasks that are at hand that day.  I can eat, have the calendar open and review the appointments, to do list and travel plans for the day.  I spent this much time and effort getting there, use the morning time to make sure you are prepared to execute.

Nutrition:

The beautiful part of most hotel breakfast buffets, whether in the lobby or the concierge lounge, is they typically offer some great nutritional choices.  Unlike most evening fare that consists of heavy pastas and fried finger foods, breakfast options tend to include eggs, oatmeal, fresh fruit, non-fat yogurt, juices and coffee (wait – did I just put together a complete meal!?!?!)

Sneak in a Vegetable:  

I have come a long way since my days of only eating canned green beans but I still struggle to make sure I eat enough vegetables.  However one of my favorite ways to eat vegetables is in an omelet.  Load that bad boy up with all kinds of veggies and then you can even smother it with salsa (did you know that as long as there is not added sugar that cooked tomatoes have the same nutritional value??)

Availability:    

Most hotels of repute these days have some type of breakfast buffet.  It seems to be a standard amenity these days – which is a wonderful thing – so it does not take much extra effort to start the day off right.  I make sure I get a good breakfast because often, it is the only great meal I get.  From running to meetings, to calls, to shuttles, to airports to hotels I often find that I am grabbing fruit and/or a Protein Bar and calling it ‘lunch’.

So listen to common logic and make sure you start your day off right….WITH BREAKFAST!!!  I’ll see in you in the lobby in the morning.