Serious question: how does everyone stay healthy/active when traveling every week, eating out for every meal, &working 12+ hour days? I have a hard time staying on track at all&would love to hear tips

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I eat pretty healthy during the week but the exercise is hard to keep up on and then on weekends I feel like I binge

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Here is my strategy
1. Eat at places with relatively healthy options. You gotta be able to say no to the team members who want to go to shake shack. I go to chipotle 2-3 times in those 4 days cause it’s a good mix of macros if you avoid the tortilla and sour cream. Get the MyFitnessPal pal app. Buy healthy snacks at grocery store on Sunday
2. Go to gym once or twice m-th and then all 3 days on the weekend.
3. Get extra sleep, hotel sleep sucks. Try to get 10 instead of 8.
4. Get an occasional remote week. I try to be remote once every 3ish weeks to regroup.

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What kinda work are you typically staffed on K1?

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Been struggling with this for years. In Nov, joined rly nice gym, so guilt associated with not using it, planned meals better. Found rly good personal trainer. Made conscious stops at grocery store at beginning of week to pick up healthy snacks and bfast. Easier said than done, but now that I’ve adopted “me first” mentality with combo of those things, it’s been consistent.

Should note I workout at 8PM or do 5AM workouts to make time for this. Sacrificing precious Netflix time has been worth it tho.

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I’m selfish. I think about me because I’m already giving so much time to be onsite. I order what I need to stick to my diet, even when my team gives me crap. I bring healthy snacks to munch on. I’ll bring snacks to team dinners. I don’t drink, may offer to DD if team doesn’t stay out too late. When I’m home I can cut loose if I want with friends and family.

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Vegan

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K1 sounds like they're trying to compensate for something in their life

Adderall & exercise

Y’all need to Manage your time better.

Following. Haven’t really started traveling yet (been staffed on local project after starting in the fall).

I meal prep and grocery shop. I don’t eat out on the road.

For exercise, try joining a class like OrangeTheory like KPMG1 said. It will give you accountability to show up for something you already planned ahead and paid for (takes away the last minute excuses not to go)

Then for diet, learn to make healthier choices when you have to eat out. For example: take off the cheese on a salad, order a burger and just don’t eat the bun

Eat six small meals a day...portion control is key. Work out as much as you can. Ask for side salad instead of fries. Found weight watchers to be the best “diet” plan. Avoid fad diets. You want bacon? Have 1 slice, not a plate of bacon. Balance weight lifting and cardio; mix it up every 3-4 months.

On staying active/exercising:

I find that starting small/keeping it short is better than doing nothing at all.

Plenty of exercises you could do without any equipment and in 25mins or even less. If you are new to working out or need ideas, you could try programs like T25, or Insanity (don’t recommend for beginners though) both of which don’t require equipment save just an exercise mat.

Once you are more familiar / comfortable, you realise that there’s plenty you could do in your hotel room in 15mins.

It’s getting the motivation to start doing it that’s the hardest part, especially when you’ve been working 14-16 hours.... no easy solution for this. Some people feel like they need to pay to motivate themselves to stay committed - for me I’m more worried about long term health and looking good (vanity ftw)

Seconding the part about doing something even if just in the hotel room.

Starting as small as like a few sets of 20 pushups and some squats or mountain climbers right after you get up takes a little bit of time and doesn’t get you too sweaty.

Mostly routine. I used to hate working out at night or even waking up earlier to do so but I trained myself to start weaving it into my daily schedule so I felt like I needed to do so to burn off extra energy or stress of the week. With eating, acknowledging limitations of some client areas, I usually go to grocery stores that have fresh food to go or a local salad joint. A few articles online has helped with keeping a good diet for nutrition. In the end I feel better and more energetic during the day too so it’s a win-win.

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