We have a ton of business professionals that are members of our box. It is not usual that we will get an email during the week stating that they will be going out of town next week for 2 weeks, and they ask, "What can I do to remain successful with my FITness and Nutrition while traveling???" The issue with going on the road is we can potentially lose control of our schedule and our routine is thrown up for grabs, not to mention the temptations are at their peak.
1. Do whatever it takes to get enough sleep. There is no more critical form of renewal, period. Only one out of every 40 people requires less than seven hours of sleep to feel fully rested, so the odds are that person isn't you.
When I travel, I calculate how many hours I'm going to be able to sleep when I arrive, and if it's less than eight, I try to make up the difference on the plane. I always bring a mask and earplugs. If you struggle to fall asleep, try a non-narcotic sleeping aid, such as Melatonin. Even a prescription sleeping pill is fine occasionally.
2. Get at least 20 to 30 minutes of physical exercise in the morning, because if you don't then you won't: This one is a DUH?!?!?! Look...this is Mandatory in the morning. It is waay too easy to let this one slip through the cracks as the day rolls on, things will come up, you won't have access to a shower, I've got to finish this___". Make it happen. Your coaches have at least 18,775 WODs that are 20 minutes or less. Email us in advance or refer to the 'Workouts on the Go' link to the right side on our home page for a list of WODs. Most hotels have some form of a gym, stairs, or there is a local gym nearby if not a local CrossFit. Finally bring a jumprope as a backup.
3. The FOOD: Your zip code, schedule and surroundings have changed but the principles remain the same (meats, fruits and veggies, nuts, seeds, little starch, no sugar, etc...)
-Find a close by grocery store: Stock up on salads, nuts, jerky (original flavor only), deli meats, rotissare chicken, avocado's, coconut flakes, fruits, etc...
-Going Out and Ordering at a restaurant:
1-The Meal Before the Meal: Ever heard of the shirt before the shirt?!?! 'Try the Meal Before the Meal'. Now that you have stocked up on good foods at the Grocery Store have a pre meal before you go out. When you are less hungry you make better food choices and have much more discipline to stay away from the bad foods.
2-Stay aways from starchy carbs (breads, pasta's rice, cereal, oats), do salads with double protein when you eat out, always have veggies as a side. Also, refer to my ch-EAT-ing Strategies post.
4. Breathe between meetings. Obviously, you're always breathing, but I'm talking about something more deliberate. Take at least one full minute to breathe in through your nose to a count of three, expanding your abdomen, and then out through your mouth to a count of six.
By extending your out breath, you get more renewal. It's possible to clear your bloodstream of cortisol — the most insidious of the stress hormones — in less than a minute by breathing this way. It's also a great way to clear your mind.
5. Call home. It's incredibly important to stay connected with the people you love - for you, and for them. It's also best to call when you're feeling reasonably relaxed and unrushed, because it will go better, and that will make you feel better.
6. Don't let airport delays get you down. They're unpredictable and inevitable. Always leave the day before your meetings, and be sure you have at least one backup flight. Travel with plenty of stuff to keep you happily and productively occupied on the plane, and if you're delayed.I bring two or three books (recently I do audiobooks on my iphone), so I have choices about what to read, depending on my mood. I also carry a journal, because I've found there is no better place to think reflectively, without interruption, than on a plane, or in a quiet corner in an airport. Quiet time alone is precious, so savor whatever you happen to get.
Live by this list on the road and you will do more then stay on your health and FITness plan.
A: 1RM Overhead Squat
B: For time:
4 Overhead Squat (115/75)
8 Overhead Squat
12 Overhead Squat
Posted by Chris.