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Less alcohol, more sleep,baby steps wrt exercise . Stairs. Healthy breakfast, salads for lunch, early dinners (veggies, lean meat, low carb). 3-4 litres of water everyday. Green tea. Thats a good start
I made it four years w the following - take it for what it's worth:
1- Hotel gym in the evening day 1, and in the morning days 2, 3, and 4. I did one hour a day. Others do more or less.
2- A salad massive enough to ward off afternoon snacking for lunch
3- No more than two drinks a night (to make sure I sleep well enough to wake up to work out).
Less carbs and get some sleep. Your health comes first.
Put workouts in your calendar so the time is blocked off and treat it like the most important meeting of the day that you are leading and can't be late for
My fitness pal - journal your eating, it really helps. Make small changes so it is doable.
You people are wonderful humans. Writing down all these tips-- and blocking off my calendar!
@EY2- I suppose I meant low carb diet not no carb diet. I did keto. And admittedly anecdotal and I'm not nutritionist, but it def worked for me 💯 you're probably right long term though.
Examples of good carbs: steel cut oatmeal, whole-grain bread, vegetables, beans, lentils.
@BCG1- dont agree with you. Definitely need good carbs in your diet or else you will never feel full/satiated. Proteins are not the one-stop-answer. It's a myth. Having said that, a balanced diet with 30-40% proteins, 20-30% carbs, 15-20% fibre and ~10-% good fats will go a long way and help you remain fit healthy and active. The solutions should be sustainable. NO carb diet is never sustainable.
You can't outwork a bad diet. Try being vegetarian while you're in the road or maybe even vegan. That restricts your diet
Hotel gym first. Journal second. Cut down the bagels and the desserts.
Count calories and don't drink your calories. Eat them. Water should be your best friend. No sugar pastas pizzas cakes or cookies.
I use the Kayla itstines app, "sweat". I travel cross country every week and was really slacking til I discovered this ap. I've lost weight and build a ton of strength. It's pretty amazing.
Calories in, calories out
Note: "whole wheat" is not the same as "whole grain". Whole wheat labeled items often included processed white flour too. Try to find whole grain.
Update: ran 4 miles yesterday and took a soul cycle class today. baby steps back to my marathon distances
Are you traveling? Take a local project and work out more.
Hire a personal trainer
You have to commit and be willing. Hotel workouts. Everything in moderation.
No carb diet is key. Surprisingly easy on the road if you have discipline given that you don't have to cook/ you can always find a salad at the very least