Tips for the Wellness Warrior on the Road

Over the past two years I have returned to the life of a road warrior and in that time I have learned several tips and tricks that I would like to share with you regarding nutrition and traveling.  Eating well on the road is challenging and as a result many associates who travel regularly encounter many challenges to their health and fitness routines.  An article in the April 2011 issue of the Journal of Occupation and Environmental Medicine documented the results of a study involving a review of the medical records of more than 13,000 employees enrolled in a corporate wellness program.  The authors reported that those employees who travel for business on a regular basis (>6 days per month) had a higher body mass index (BMI), a higher rate of obesity and poorer self-reported indices of health compared to those who travel less frequently. While this is only one study of one population, those of us who travel frequently would agree that frequent travel places us at higher risk for poor compliance with healthy eating.  The takeaway message is that YOU need to take charge of being healthy while on the road.  My tips and tricks for eating healthy on the road are simple and most don’t require great effort.  

                                                                        

Preparation

• If you already cook your meals on the weekends you’re one step ahead.  When you know you’ll be traveling spend some time over the weekend cooking and freezing your travel meals.  Measure out portions into freezer bags or containers, label and make sure to seal them tightly. I’m a big fan of Tilapia loins (Regal Springs, Costco).  They travel well and I can cook them in large batches.
• Pack your meals and/or snacks in your carry-on.
• Pack small baggies of healthy food options like apple slices, almonds or walnuts, protein bars (low carb, low fat, not the candy bar masquerading as a protein bar) or protein powder (to make your own shake or pudding) Packing your snacks will keep you from paying exorbitant prices for airport food and increases the likelihood that you will make healthy choices.  I have included some links to websites with great snack ideas in the references below.

Planning

• Try to book a hotel that has an in-room refrigerator and microwave.   If your room does not have a refrigerator feels free to ask for one in advance or at the time of check-in.  Many hotels offer them free of charge.
• If you freeze and pack your meals, make sure to bring plates and utensils if they are not provided with your accommodations.
• A quick trip to the local Target (or Wal-Mart) is a good option so that you have healthy snacks in your hotel room.  You can also purchase some vegetables if you have cooking facilities in your room.
• If you are staying in a Residence Inn (one of my favorites) pick up the bag of microwave popcorn that is part of your welcome gift and take it to the front desk.  Otherwise, you may eat it in a moment of weakness. 
• Based on the number of days for your stay, purchase your water at Target (or Wal-Mart).  It is much less expensive than buying it in the hotel.
• If you are responsible for arranging meals while traveling, choose restaurants that offer healthy meal options.
• If you will be out for meals, review the menu online in advance.  This will allow you to make your meal selections and make it less likely that you order impulsively once seated in the restaurant.  You can also use this time to review the caloric and macronutrient profile of the meal using MyFitnessPal.
• Alcohol consumption may make you prone to poor meal choices.  If you are going to drink, alternate every alcoholic beverage with 8 oz of water.
• When ordering at a restaurant, be specific regarding how you would like your meal prepared.  You can specify no butter, no oil, broiled, baked, grilled and most kitchens are willing to accommodate. 

Perseverance

• Drink lots of water, especially if you are flying.
• Don’t fret if you slip or allow yourself a treat.  Just get back onto your healthy eating plan with the next meal.
• When you think you are hungry or about to be tempted by Cinnabon try these tricks:
• Drink 8 oz. of water and then reassess if you still want something to eat
• Ask yourself if eating XX will help you achieve your health, fitness & nutrition goals
• If you purchase foods from airport shops (e.g. HMS Host) use the barcode scanner on Fooducate to provide you with a “grade” for the nutritional value of the food along with offering some potentially healthier options.

Finally, although I am writing this during National Nutrition Month, I can’t neglect to remind you to get active and stay active, even when you are on the road.  

References

http://journals.lww.com/joem/Abstract/2011/04000/Business_Travel_and_Self_rated_Health,_Obesity,.4.aspx

http://www.drweil.com/drw/u/VDR00003/Travel-Fitness-Tips.

MyFitnessPal:  www.myfitnesspal.com

Restaurant Nutrition: http://caloriecount.about.com/restaurants-mc1

Restaurant Nutrition: https://itunes.apple.com/gb/app/restaurant-nutrition/id285180322?mt=8

Restaurant Options: www.healthydiningfinder.com

Fooducate:  www.fooducate.com
Snack Ideas: http://www.wholeliving.com/136268/best-travel-snacks-road/@center/136761/healthy-snacks#131978
Snack Ideas: http://www.womenontheirway.com/jane-air/2010/03/the-pack-smart-healthy-travel-snack-list.php

Image Credit: http://farmboylogic.com/products/

March 2013 Kettlebell Challenge Begins!

Today is the first day of the March Kettlebell Challenge!

I hope you were able to review the videos in the previous posts so that you could have a good understanding of the exercises that are part of this challenge.  The goal for the first day is simply to allow you to become familiar with the kettlebell swing and to review the videos, if indicated, before we progress further in the challenge.  

I've had some great comments/questions and I hope I've been able to address them.  One thing I forgot to mention.  Please DO NOT let go of your kettlebell, weight, medicine ball while it is in mid-air.  This disclaimer is for all spouse, child, pet and personal property injury that could result from this inadvertent action.  LOL!.  

Get started, have fun and be safe.  The intensity will ramp up significantly so please make sure you're comfortable with the movement and the weight before the end of week one.

References
Challenge Monthly Calendar: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-calendar.html
One Arm Row: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-one-arm.html
Deadlift: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-deadlift.html
Biceps Curl: http://buffntufffitness.blogspot.com/2013/03/march-kettlebell-challenge-kettlebell.html
Kettlebell Swing: http://buffntufffitness.blogspot.com/2013/02/march-challenge-prep-kettlebell-swing.html

March Kettlebell Challenge Calendar

CHALLENGE BEGINS MARCH 10, 2013

So I have been working on the details of this challenge in an attempt to define a program that is both challenging and safe.  I know many of you have not used kettlebells (or their substitute) in the past so if you haven't reviewed the videos, please check the three prior posts before beginning the challenge.  

My goals with this challenge are: 1) to introduce you to kettlebell exercises, 2) to engage multiple large muscle groups and 3) to ensure that you are getting some aerobic/anaerobic training by keeping the pace brisk but not rushed (rest intervals decrease over the course of the 21 days).  

The first day is more of a warm-up to allow you to get accustomed to doing multiple sets of the exercises.  The first block I introduce two-exercises.  You should do both for the defined number of reps, rest for 30 seconds and repeat for a total of 3 sets.  Each block in the challenge will result in adding more exercises, reps and/or decreasing your  rest interval.  If you have chosen an appropriate weight and you are doing the exercises with good form, by the end of the month you should only need 5 - 8 minutes to complete the challenge so there is not a huge time requirement to participate.

Some of you may think that this is "too easy".  I'll disagree mainly because I know that this is an add for most of you to your existing fitness program.  I love the challenges and hope you learn something from them and/or get some great benefits, but I don't want you to over train.  So, I've tried to find a balance but I appreciate your comments and suggestions on how to make sure these challenges meet your needs.

I am still new to blogging so I apologize that I haven't figured out how to attach a document to my posts!  I'll post a .pdf of the screen below to the Challenge Page on Facebook (https://www.facebook.com/groups/480204625356506/).  Friend me if you haven't already been added to the group or send me your email and I can send the document.

March Kettlebell Challenge: One Arm Upright Row

This is the final of four tutorials for the March Kettlebell Challenge.  I'm sure by now you're wondering how I am going to stitch all of this together.  No worries, it will be great fun!  

I hope that during the last two months you have achieved some improvements in your upper body strength.  We've worked the pectorals (chest), triceps and deltoids (shoulders).  The kettlebell challenge will work on the core, upper and lower body.  The single arm upright row will focus on the deltoids (shoulders).  I selected the single arm approach rather than double arm for two reasons:  1) it will allow you to improve the strength on your "weaker" side and 2) the two-hand approach tends to involve more trapezius than the single arm and I want to focus on building those wonderful caps on your shoulders.

Your shoulder muscles are delicate.  Treat them with kindness and respect.  As I have suggested in the past, leave your ego at the door and train smart.  Using a 40 pound kettlebell may be possible, but do you need to go heavy to derive the benefits?  Be slow and deliberate with your movements, focus on the positive and the negative and you might find that 10 pounds feels like 40 pounds.

Single Arm Upright Row Tutorial 

• Dumbbell, Kettlebell, Plate Single Arm Upright Row: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-upright-row
• Medicine Ball Upright Row: Can’t find a good video L.  However, movement will be the same.  You will need a medicine ball with a handle to do this.    

Tomorrow I will post the details of the 21 day Kettlebell Challenge.  I hope you'll join us and bring some friends along for the fun.

Image Credit: http://fitnessinsane.com/training/shoulder-training-101/

March Kettlebell Challenge: Deadlift

I love the deadlift.  The deadlift is an excellent compound movement that works all of your major muscle groups, with emphasis on the quadriceps, hamstrings, glutes (gluteus maximus) and your back. One of the keys to performing deadlifts safely is good form.  There is nothing scarier than watching someone in the gym trying to deadlift heavy weights and using mainly their back muscles.  This is a recipe for injury which will plague you into old age.  I want these Challenges to be productive and injury free.  So, below are three links to videos that demonstrate how to perform the bent leg deadlift using a kettlebell, dumbbell and a medicine ball.  You can also use a weight plate and the form/technique is similar to any of the videos below.  

My usual word of caution.  If you have any pre-existing hip, knee or back injuries, please seek the advice of your physician or physical therapist before embarking on this challenge.  

Your homework is to review the three videos I have posted.  One more to follow and you will have the component exercises of the March Challenge.  Please spend a little time becoming familiar with each exercise using a light weight and find a weight where you can comfortably perform 20 reps with good form.  

Bent Leg Deadlift

• KB Bent Leg Deadlift: http://www.youtube.com/watch?v=l1lhwFLwJTk&list=PLF6443C279BDD87F7
• Bent Leg Deadlift with Dumbbell: http://www.ehow.com/video_12253339_onearm-dumbbell-deadlift.html
• Bent Leg Deadlift with Medicine Ball: http://www.youtube.com/watch?v=jyuqagzU54E

References: 

How to Deadlift: http://artofmanliness.com/2012/12/06/know-your-lifts-deadlift/

Image Credit: http://www.kettlebellexercisefitness.com/deadlift-1.html

March Kettlebell Challenge: Kettlebell Biceps Curl

I am on the third iteration of the March Challenge which is why I am delayed in posting the exercise videos.  I have designed the challenge so that you can use ONE piece of equipment (kettlebell, dumbbell, medicine ball or weight plate) and transition between exercises easily and efficiently.  The challenge has been finding videos that clearly demonstrate good technique.  I think I am going to have to start making my own!!

The second exercise of the four in the challenge is the biceps curl.  You all know how to do this, right!  Well, just in case I have included the links to three videos below.  The biceps curls will be performed with two hands and a close-grip regardless of what weighted tool you are using.  You need to move smoothly through the full range of motion.  

As I post the remaining exercise tutorials you should assess your maximum weight for each exercise independently.  I would then recommend that the weight you choose for the challenge be the lowest weight you could move with good form during your max test.

Remember, you don't need to run out and buy new equipment for this Challenge.  I have now completed all of the challenge exercises using a kettlebell, weight plate, dumbbell and medicine ball.  My only suggestion is that the exercises will be easier if you use a medicine ball with handles.  Take a look at the video links below.  I'll be posting the next exercise tomorrow.

Biceps Curl

• KB Curl exercise guide: http://www.johnnyfit.com/kettlebells/kettlebell-moves-2-hand-curl.html/
• Dumbbell Curl: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl
• Medicine Ball Curl: http://www.ehow.com/video_2359317_how-do-medicine-ball-curls.html

References

Kettlebell Basics: http://www.youtube.com/watch?v=TogrcGJZM1I

Advanced Kettlebell Basics: http://www.youtube.com/watch?v=RjtAuZjBYns