Forging Elite Fitness

  CrossFit 818 - Noho ARts district, north hollywood, CA
  • HOME
  • Getting Started
    • Schedule
  • Sign-up now!
  • What is CrossFit?
  • Coaches
  • Contact
  • BLOG

On the Road Checklist For Success

2/15/2012

Comments

 
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...) 
Quick tips:
-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. 
Picture
When Ken isn't away on business, he's showing the ladies how it's done at CrossFit 818!
Today's Workout
A: 1RM Overhead Squat
B: For time:
400m run
4 Overhead Squat (115/75)
200m run
8 Overhead Squat 
100m run
12 Overhead Squat 

Posted by Chris.
Comments

    Subscribe to Newsletter

    Archives

    March 2017
    January 2017
    December 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011
    September 2011
    August 2011
    July 2011
    June 2011
    May 2011
    April 2011
    March 2011
    February 2011
    January 2011

    WORKOUTS ON THE GO!

    Categories

    All
    Accountability
    Adaptation
    Alter Ego
    Annie
    Armen Amirian
    Athlete Profiles
    Auditing
    Avoidance
    Back Pain
    Barefoot
    Ben Hopkins
    Bring A Friend Day
    Burpee Law
    Busy
    Calluses
    Calm
    Camille Leblanc-Bazinet
    Cant00b1a1b9cc
    Cf 818 Combine
    Cf Games
    Challenge
    Champion
    Cherry Pick
    Christmas
    Classes
    Cmo
    Coaching
    Commitment
    Communication
    Community
    Compare
    Competition
    Components Of Fitness
    Concentration
    Conditioning
    Consistency
    Constantly Varied
    Control
    Cost
    Couples
    Courage
    Crossfit Games
    Crossfit Girls
    Crossfit Total
    Crunch Time
    Dairy
    Dedication
    Dehydration
    Determination
    Difference
    Discomfort
    Doms
    Doubt
    Dream
    Dropping The Bar
    Dusty
    Ego
    Eli Manning
    Etiquette
    Excellence
    Excuses
    Explaining Crossfit
    Explaning Crossfit
    Failure
    Family
    Fear
    Fgb6
    Fish Oil
    Fitness
    Flip Flops
    Focus
    Form
    Fun
    Functional Equipment
    Fundamentals
    Glendale Fitness
    Goals
    Goats
    Grand Opening
    Greatness
    Growth
    Habits
    Hand Care
    Hard Work
    Holidays
    Homework
    Hoodies
    Hygiene
    Inertia
    Injuries
    Insanity
    Intensity
    Josh Everett
    Journal
    Just Right
    King Kong
    Kipping
    Leaderboards
    Logan Gelbrich
    Logging
    Logs
    Love Your Body
    Magic Bullets
    Mastery
    Max Effort
    Measure
    Memorial Day
    Mental
    Mental Toughness
    Michael Jordan
    Mikko Salo
    Milk
    Miscellaneous
    Mobility
    Motivation
    Motivations
    Murph
    Muscleup46a4dd1fd5
    Naysayers
    Never Too Late
    New Sports
    New Year
    Nutrition
    Olympic Weightlifting
    On The Go
    Opening Day
    Opening Special
    Opt
    Pace
    Paleo
    Paleo Challenge
    Parkour
    Patience
    Personal Record
    Perspective
    Peter Danenberg
    Power Clean
    Pregnancy
    Pressure
    Protein
    Prowler
    Pullupsb2ab71d366
    Pyrros Dimas
    Quarterly Review
    Quitting
    Rehab
    Required Reading
    Responsibility
    Rest
    Restaurant Rules
    Results
    Revolution
    Rich Froning
    Rings
    Rowing
    Rx
    Scalability
    Scheduling
    Secrets
    Secret Sauce
    Self Awareness
    Shoes
    Sitting
    Sleep
    Slippers
    Snatch
    Soreness
    Sports
    Squat
    Standing Challenges
    Success
    Superhuman
    Supplements
    Support
    Swat
    Sweet Cheeks
    Tabata
    Thanksgiving
    Tim Tebow
    Training
    Travel
    Truth
    Virtuosity
    Visualization
    Vitamins
    Warm Up
    Warm-up
    Weightlifting
    Wendler
    What If
    Whey
    Wod Talk
    Women
    Work
    Wreck Shop
    Zach Krych
    Zoning In

    RSS Feed

    Glendale Fitness
Powered by Create your own unique website with customizable templates.
  • HOME
  • Getting Started
    • Schedule
  • Sign-up now!
  • What is CrossFit?
  • Coaches
  • Contact
  • BLOG