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Breakfast: wheat toast with thin layer of jam or oatmeal. With fruit and coffee.
Lunch: salad with grilled protein. Dressing on the side- use sparingly.
Dinner- same as lunch, or veggies with grilled protein.
Snacks- almonds, fruit, hummus
Drink- water and coffee. No energy drinks and no soda. 1-3 boozy drinks during the week (per week, not per day), but order water too and drink mostly that.
Don’t take escalators or rolling walkways. Walk from hotel to client site instead of Uber. Got ten minutes before boarding? Walk. Take the stairs instead of the elevator. Take the long way. These little things really add up. And that’s assuming you can’t get a good work out in.
Best workout for keeping the pounds off is running. You can do it anywhere and anytime. Run/walk if you need to. Make it your goal to run 30 minutes 3x a week. Then actually do it
It's not vacation, so don't act like it. What would you do at home?
Wake up earlier, get to bed earlier to get workouts in. You’ll have to sacrifice things during your nights but if it’s important to you you’ll do it. Eating right is really on you to plan ahead better. Find a spot whether it’s on the road or at home that you can consistently order healthy food from or meal prep on Sundays. Also cut out alcohol. I don’t buy anyone not having time or ability to be healthy, it’s all about how you prioritize
Wake up 30-45 minutes earlier and get a workout in. That’s my daily routine
Agree with SA1. I do the same, but if I can’t wake up some morning, I’ll do an evening routine. You don’t need more than 40 minutes for an efficient and planned workout.
As for food, find a balance between indulging and eating healthy. I indulge during team dinners but stick to salads or low calorie diet foods other times. It’s easy to get lost when you get free food, just remind yourself that and keep it together 👍🏻
^ it’s easier at home since we can cook something healthy. However, when you’re buying food from restaurants it’s hardly healthy and clean. I would say sign up for different classes at the client site since that brings diversity and you’ll be more interested/motivated. And out of 4 nights try to eat salads/healthy bowls on 3 nights and indulge one night, but don’t go too overboard. Try to find restaurants that serve greener options or pick up groceries and mix them up
Don't eat in a restaurant for every meal. Does the client have a fridge and toaster you can use? Does the hotel have in-room fridges? You might have to ask. Is there a microwave in the room, lobby or lounge? What about a toaster in the lounge? Shop a local grocery store to buy stuff you can make quickly for breakfast and lunch. Shop something like Whole Foods that has a good service counter with pre-made dishes that are on the healthy side.
Avoid restaurants, fast food and frozen packaged meals of possible.
I go to the grocery store every Monday and get the following for dinners (no Whole Foods around):
2 Uncle bens brown rice packet (1% sodium), 2 sweet potatoes, salad kit/salad bar for each night, fairlife milk (high in protein)
Sometimes sub rice for frozen Veggie packs like riced cauliflower. EVERYTHING is cookable in the microwave 🙌 I bring Tupperware
For breakfast, YQ yogurt (high protein, low sugar, 99% lactose free) and KIND granola
Lunch a salad from the salad bar, oil and vinegar for dressing
Are you only asking guys for advice? Women work out and eat right too. ;) My advice - wake up earlier - it feels shitty but drag yourself out of bed and splash cold water on your face a couple times which usually helps to wake me up. I also listen to ratchet music to get me pumped to workout. For meals - think to yourself “do I really need to eat this? Will I really feel like I’m missing out a few hours from now?” Choose to make a good decision rather than being on autopilot.
Eating junk takes as much time as eating healthy. Order grilled protein with veggies instead of a pasta of burger. Order sparkling water with a lime instead of a gin and tonic. For me, Diet is 75% of the equation. You have to take calories out of the daily equation. Try my fitness pal app or similar and track how much you’re eating during the day just to give yourself an idea of where you’re at. From there, make swaps to bring that calorie count and your macros into the right range. A splurge or two every week won’t kill you, but learn to make accommodations for those splurges in the rest of your meals. You can get by with 3-4 30/40 minutes HIIT workouts per week, too. Wake up 30 minutes early and sleep in your workout clothes. Hit the hotel gym or just work out in your room if you prefer. You don’t have to come up with tons of free time.
It is hard, and I do a lot that others have said above. The other thing I have is a set of rules I stick to. No desserts, no refined sugar at all, no alcohol, no milky coffees, eat only between 12pm-6pm etc. Also do everything in your power to get good sleep, as it makes your motivation to eat right way higher...
You have to set a time to work out. If you don’t find the time now, you never will. On a project, it’s easier to do in the morning then to leave in the evenings
@OW1 - thank you for the best post in a long time.