Holidays. Trips. Breaks. Vacations. Excursions.
Whatever you call them, everyone loves taking time away from home.
I’ve been lucky enough over the last few years to travel more than I ever though I would, whether that’s been attending seminars, presenting seminars, or just getting away for a few days to catch a break, get some downtime, and do a little work in a different environment.
I do realise this is a rarity for personal trainers, as most of us are terrified about losing income when we’re not training clients.
(If you are, READ THIS >>> http://www.healthylivingheavylifting.com/the-personal-trainers-guide-to-passive-income/ )
But I do believe that anyone can get away pretty frequently, for not that much money, and with very little hassle.
But “trouble” arises when we look at training and diet when on-the-road.
“Screw it – I can’t possibly stick to my diet when travelling, and it’ll be too difficult to find a gym, so I’m just going to eat whatever the hell I want, gorge until I’m stuffed, and be a bloated, lazy tourist.
Or
What are the problems here?
Well, first up, is option 1 really that healthy?
It might only be a few days, and if you want to go all-out and binge, I won’t try to convince you otherwise. It’s just that to me, there’s something to be said for keeping a healthy approach to your diet and lifestyle, and I rarely see the excuse for binging.
Plus, if you want to stay in pretty good shape year-round, then even breaks as I tend to do them (2-4 days every couple of months) could set you back a couple of weeks progress-wise.
If you do have the goal when away of ”EAT ALL THE FOODS” then go ahead, but this blog probably isn’t for you.
And option 2?
Did someone say “hardcore?”
http://www.healthylivingheavylifting.com/stop-trying-to-be-hardcore/
And by hardcore, clearly I mean “boring, lifeless killjoy.”
You don’t need to be 100%, 100% of the time – you can let your hair down, have some fun, and enjoy yourself when you’re away without wrecking your physique.
And that’s what I’ll walk you through in this blog.
So come with me, and I’ll tell you how to eat burgers and bagels in New York while losing body fat, drop pounds on mussels, frites and waffles in Brussels, or eat and drink your bodyweight in Bratwurst and beer in Berlin and come back leaner than you left.
The quickest way to feel like a failure is to try to be 100%, 100% of the time.
Realise that you don’t have to be spot on with your diet, or even as “good” as you are at home. Hitting everything 70-80% is fine, and you’ll at least maintain where you’re at, if not make some pretty good progress.
I rarely (if ever) bother aiming to hit specific macros when I’m on the road.
Rather, what I do, is aim for a minimum amount of protein (usually around 0.8 grams per pound of bodyweight) and hit my overall calorie intake within 10 to 20%.
So if my “regular” diet calls for, say 180g protein, 260g carbs, 70g fat (2,390 cals) I’d look to get at least 130g protein, and between 2,000 and 2,800 cals. (To be honest, I’d personally go a bit closer – say 2,200-2,600, but that’s just me.)
You will never find exact macro information for most of the foods you eat on your travels, unless you buy all your food from chain restaurants and supermarkets.
So don’t bother – guesstimate.
If you’ve been tracking macros for a few months or more, your guesstimating skills will probably be better than you think.
If a local tells you there’s a “must have” food or dish – in my eyes, that’s a legal and binding obligation that you must try it.
Look, you only get real Belgian chocolates in Belgium, proper churros in Spain, and authentic haggis in Scotland – there’s no substitute when you’re back at home, and who knows if you’ll ever visit these places again.
Most of the time when I’m away, I’ll train.
Why?
Because I enjoy training, and when you’re on holiday, you do things you enjoy.
I like the fact I don’t have to rush to finish a session when I’m away, and can do a little of what I fancy. Again, if you don’t want to train – don’t!
I’ll usually stick more or less to my usual routine if there’s a decent gym nearby, or I’ll cobble together a makeshift workout.
Recently in Brussels (actually, I’m still here at the point of writing) I was faced with a dilemma – all I had to train, was this:
– A multigym (the less said about these the better!)
– An 8kg pair of dumbbells
– A Swiss ball
That was it.
However, I managed to come up with an awesome upper-body workout:
(letters indicate a superset)
1a) Lat Pulldowns with a 2-second isometric pause on each rep – x 8 reps
1b) Decline Pressups with Hands on DBs – BW x 20 reps
(x 4 rounds)
2a) Rear Delt Flyes on Swiss Ball – 8kgs x 20 reps
2b) Reverse Grip Lat Pulldowns – x 15 reps
2c) Machine Chest Press – x 20 reps
(x 3 rounds)
3a) DB Front Raises
3b) DB Lateral Raises
3c) DB Shoulder Press
– all with the 8kgs – I did 12 reps on each, then 10, then 8, then 6, 4 and finally 2.
4a) Pushdowns – x 15-20 reps
4b) DB Bicep Curl 30s (10 reps from bottom to halfway, 10 reps from halfway to top, 10 full reps) with the 8kgs
(x 3 rounds)
Optimal?
Maybe not.
Effective?
My pecs, lats and arms thought so the next day.
Walking is the best way to see any city.
It’s also a sure-fire method to burn a few extra calories, and make up for the next point.
What are the “one-offs” ?
They’re the things I always moan about people not tracking. But in this instance, I implore you to not track.
A biscuit or chocolate with your coffee, the small serving of pretzels or nuts you get with a beer, or any kind of free sample – you’re on a break, and unless you’re prepping for a contest, you’ve no need to be anal enough to count these.
If you’re “serious” about health and fitness, you’ll realise you don’t have to always be “serious” about health and fitness.
It’s okay to take some time off.
Actually, I’d encourage you to take time off, and find a happy medium between being “on” your diet and training program, and “off.”
This is something I seriously struggled with for years, and couldn’t quite get that balance. I’d either force myself to carry on with my arduous pursuits of clean eating while I was away, or I would completely binge, and eat whatever the hell I wanted in unlimited quantities, using it as an excuse to get in as much “bad” food as possible.
You can’t tell me that’s healthy.
You’re not being boring by being moderate and sensible – you’re keeping your goals in mind while living life, having fun and being mindful.
….
I’d say that’s pretty damn healthy.
Tags: flexible dieting, holidays, nutrition, travelling
Recent Posts
Topics
Archives
Great info, Mike! That workout was inventive and plenty worthwhile.
Describe any up-selling or cross-selling opportunities and how many times
a customer will buy from you in a typical year.
You can get a free Glyconutrients consultation by visiting.
The Company makes no commitment to update any forward-looking statement or to disclose any facts, events or circumstances after the date of this document that may affect the accuracy of
any forward-looking statement.
After looking over a handful of the blog articles on your
web page, I truly appreciate your way of blogging. I bookmarked it to my bookmark site list
and will be checking back in the near future. Please visit my web site too
and tell me what you think.
Love this! With Summer approaching it’s the perfect post. So glad I found you.
If you are like a lot of older Houstonians, and you keep
fit, and work hard to stay in good shape, and have a lot of energy
and feel young, but your face looks older, or perpetually tired, it can be frustrating.
Well, before undergoing this procedure you must know how
people are getting benefited through this. After a single appointment,
people often see improved results.
It’s great that you are getting thoughts from this
paragraph as well as from our discussion made at this place.
There are other important individuals or entities like
partners, vendors, suppliers, contractors, etc. You do not have to deploy any server for it, just an online account
with few clicks and you can get started. You will want to use these cards because of their durability.
Hi thеre! Thhis post сouldn’t Ьe written any betteг!
Reading tһіs post reminnds mе оf mʏ oⅼd oom mate!
He аlways keppt talking aboᥙt thіs. I wll forward thyis рage to
him. Fairly cеrtain he will have a good read. Thank yyou for sharing!
Silakan Kunjungi hallaman webhsite Sayaa buat mendapat Informaasi lebih keren tentang jual jas murah .
Terima Kasih
Usually posts some incredibly fascinating stuff like this. If youre new to this site.
This can be a good tip particularly to people new to the
blogosphere. Short but very precise info Many thanks for sharing this.
A necessity read post!
Here is my site :: ElaineZFunke
usually posts some really exciting stuff like this. If youre new to this site
usually posts some pretty fascinating stuff like this. If youre new to this site
below youll find the link to some internet sites that we consider you’ll want to visit
Im not too a great deal of online reader actually
but your blogs great, ensure that it stays up! I’ll proceed to
bookmark your site to return later. Thanks a lot
My page; TeriNKosinar
that will be the finish of this report. Here you will find some web sites that we think youll value, just click the hyperlinks over
always a large fan of linking to bloggers that I adore but dont get lots of link enjoy from
we prefer to honor a lot of other world-wide-web internet sites around the internet, even when they arent linked to us, by linking to them. Below are some webpages really worth checking out
That will be the finish of this article. Here youll come across some sites that we assume you will value, just click the links.
usually posts some pretty intriguing stuff like this. If youre new to this site
that will be the finish of this post. Right here youll discover some web sites that we think you will appreciate, just click the links over
below youll locate the link to some web pages that we assume you must visit
Below youll find the link to some internet sites that we consider you’ll want to visit.
usually posts some very fascinating stuff like this. If youre new to this site
we like to honor many other world-wide-web web-sites around the net, even if they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
we prefer to honor a lot of other web web-sites around the web, even though they arent linked to us, by linking to them. Under are some webpages worth checking out
that is the end of this post. Right here you will uncover some internet sites that we consider youll enjoy, just click the hyperlinks over
that could be the finish of this post. Here youll come across some web-sites that we consider youll value, just click the hyperlinks over
that is the finish of this article. Right here youll come across some sites that we consider you will appreciate, just click the hyperlinks over
that could be the finish of this report. Right here youll discover some internet sites that we believe you will appreciate, just click the hyperlinks over
usually posts some pretty interesting stuff like this. If youre new to this site
we prefer to honor several other web web pages around the internet, even if they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
we prefer to honor lots of other online web sites on the web, even when they arent linked to us, by linking to them. Underneath are some webpages really worth checking out
Usually posts some quite fascinating stuff like this. If youre new to this site.
below youll come across the link to some web pages that we assume you should visit
that could be the end of this report. Here you will obtain some internet sites that we believe youll value, just click the hyperlinks over
always a big fan of linking to bloggers that I adore but dont get a great deal of link love from
that could be the finish of this article. Here youll find some websites that we think you will appreciate, just click the hyperlinks over
usually posts some pretty interesting stuff like this. If youre new to this site
we like to honor numerous other web web-sites around the web, even if they arent linked to us, by linking to them. Beneath are some webpages worth checking out
that would be the end of this article. Here you will find some sites that we believe youll value, just click the hyperlinks over
below youll discover the link to some web pages that we consider you must visit
we prefer to honor lots of other internet web pages on the net, even if they arent linked to us, by linking to them. Under are some webpages really worth checking out
Busca Concesionarios especializados en la Compra y Venta de Camiones y Trileres, Camiones usados o nuevos de todas los aos, marcas y modelos. Hgalo Aqu
usually posts some very fascinating stuff like this. If youre new to this site
usually posts some quite exciting stuff like this. If youre new to this site
Always a massive fan of linking to bloggers that I like but dont get a great deal of link love from.
usually posts some incredibly fascinating stuff like this. If youre new to this site
usually posts some really fascinating stuff like this. If youre new to this site
we like to honor lots of other internet internet sites on the web, even if they arent linked to us, by linking to them. Under are some webpages worth checking out
Clasificados Online para El Transportista encontrar todo lo relacionado en el rea de la transportacin. Compra y venta de Camiones usados, triler, volteos, utilitarios usados.
always a huge fan of linking to bloggers that I love but dont get a whole lot of link enjoy from
we prefer to honor many other online websites around the net, even when they arent linked to us, by linking to them. Under are some webpages really worth checking out
that will be the finish of this report. Here youll find some websites that we think youll value, just click the hyperlinks over
we prefer to honor several other net internet sites on the internet, even when they arent linked to us, by linking to them. Under are some webpages really worth checking out
Solar Of Hawaii Buy Solar panels & Complete Solar Systems- Solar Systems Services including #1 rated Solar World & Mitsubishi Electric Solar Power on the Big Island of Hawaii. Professional Solar Installation Available in Hawaii.
usually posts some pretty exciting stuff like this. If youre new to this site
we prefer to honor lots of other online web-sites on the internet, even when they arent linked to us, by linking to them. Below are some webpages worth checking out
we like to honor a lot of other online websites on the web, even when they arent linked to us, by linking to them. Under are some webpages really worth checking out
we like to honor many other online sites around the internet, even when they arent linked to us, by linking to them. Under are some webpages really worth checking out
always a huge fan of linking to bloggers that I enjoy but dont get quite a bit of link adore from
always a large fan of linking to bloggers that I really like but dont get a good deal of link love from
we prefer to honor quite a few other web sites on the web, even though they arent linked to us, by linking to them. Beneath are some webpages worth checking out
below youll find the link to some websites that we feel it is best to visit
we like to honor several other world-wide-web web pages on the internet, even when they arent linked to us, by linking to them. Underneath are some webpages worth checking out
please visit the websites we stick to, such as this one, as it represents our picks from the web
below you will find the link to some websites that we assume you should visit
one of our guests recently suggested the following website
Hello Web Admin, I noticed that your On-Page SEO is is missing a few factors, for one you do not use all three H tags in your post, also I notice that you are not using bold or italics properly in your SEO optimization. On-Page SEO means more now than ever since the new Google update: Panda. No longer are backlinks and simply pinging or sending out a RSS feed the key to getting Google PageRank or Alexa Rankings, You now NEED On-Page SEO. So what is good On-Page SEO?First your keyword must appear in the title.Then it must appear in the URL.You have to optimize your keyword and make sure that it has a nice keyword density of 3-5% in your article with relevant LSI (Latent Semantic Indexing). Then you should spread all H1,H2,H3 tags in your article.Your Keyword should appear in your first paragraph and in the last sentence of the page. You should have relevant usage of Bold and italics of your keyword.There should be one internal link to a page on your blog and you should have one image with an alt tag that has your keyword….wait there’s even more Now what if i told you there was a simple WordPress plugin that does all the On-Page SEO, and automatically for you? That’s right AUTOMATICALLY, just watch this 4minute video for more information at. Seo Plugin
the time to study or stop by the subject material or websites we have linked to below the
always a significant fan of linking to bloggers that I love but really don’t get quite a bit of link love from
check beneath, are some completely unrelated internet websites to ours, nonetheless, they are most trustworthy sources that we use
Always a large fan of linking to bloggers that I like but really don’t get a great deal of link enjoy from.
the time to study or go to the content material or web sites we’ve linked to beneath the
usually posts some incredibly intriguing stuff like this. If youre new to this site
just beneath, are many completely not associated web pages to ours, having said that, they may be certainly worth going over
always a significant fan of linking to bloggers that I adore but really don’t get a lot of link adore from
below youll uncover the link to some internet sites that we think you should visit
that will be the finish of this report. Right here youll obtain some web-sites that we assume you will enjoy, just click the hyperlinks over
we like to honor quite a few other online sites around the net, even though they arent linked to us, by linking to them. Underneath are some webpages worth checking out
we prefer to honor numerous other net internet sites on the web, even if they arent linked to us, by linking to them. Beneath are some webpages worth checking out
that is the finish of this report. Here you will uncover some internet sites that we feel youll enjoy, just click the links over
We like to honor quite a few other world-wide-web sites around the internet, even if they arent linked to us, by linking to them. Under are some webpages really worth checking out.
that could be the finish of this report. Right here youll come across some web-sites that we believe youll value, just click the links over
Clasificados Online para El Transportista Si Somos los nmeros 1 Compra o Vende? Camiones, Camionetas, Volteos, Trailers – Trabajos para el Transportista
we prefer to honor lots of other web web pages on the internet, even though they arent linked to us, by linking to them. Under are some webpages worth checking out
Usually posts some extremely interesting stuff like this. If youre new to this site.
that will be the finish of this write-up. Right here youll find some websites that we assume you will value, just click the hyperlinks over
below youll come across the link to some web sites that we feel you need to visit
that would be the end of this report. Here youll uncover some internet sites that we think you will value, just click the links over
always a huge fan of linking to bloggers that I like but dont get a great deal of link enjoy from
always a huge fan of linking to bloggers that I enjoy but dont get a great deal of link appreciate from
we like to honor numerous other online sites on the web, even though they arent linked to us, by linking to them. Under are some webpages really worth checking out
we like to honor numerous other world wide web web sites on the web, even when they arent linked to us, by linking to them. Below are some webpages really worth checking out
we prefer to honor a lot of other world-wide-web web sites on the net, even though they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
usually posts some pretty interesting stuff like this. If youre new to this site
that will be the finish of this article. Here you will obtain some web pages that we consider youll value, just click the hyperlinks over
we like to honor many other world-wide-web websites around the web, even though they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
we prefer to honor many other online web pages on the web, even if they arent linked to us, by linking to them. Below are some webpages really worth checking out
Always a huge fan of linking to bloggers that I really like but dont get a great deal of link really like from.
below youll discover the link to some websites that we consider you ought to visit
below youll discover the link to some web pages that we believe you need to visit
that would be the finish of this article. Here youll discover some web-sites that we feel you will value, just click the hyperlinks over
usually posts some really interesting stuff like this. If youre new to this site
we like to honor lots of other world-wide-web web sites on the internet, even if they arent linked to us, by linking to them. Under are some webpages really worth checking out
below youll locate the link to some sites that we consider you must visit
below youll locate the link to some web-sites that we consider you should visit
we prefer to honor several other web web sites on the web, even when they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
that is the finish of this report. Here youll come across some web sites that we assume you will enjoy, just click the links over
we like to honor lots of other web web-sites around the web, even when they arent linked to us, by linking to them. Underneath are some webpages worth checking out
we like to honor lots of other web web pages around the internet, even when they arent linked to us, by linking to them. Underneath are some webpages worth checking out
that is the finish of this write-up. Here you will discover some internet sites that we believe youll value, just click the links over
usually posts some pretty fascinating stuff like this. If youre new to this site
always a massive fan of linking to bloggers that I like but dont get a whole lot of link adore from
we like to honor a lot of other world wide web sites on the internet, even though they arent linked to us, by linking to them. Below are some webpages worth checking out
always a big fan of linking to bloggers that I enjoy but dont get a whole lot of link like from
usually posts some incredibly interesting stuff like this. If youre new to this site
Always a large fan of linking to bloggers that I love but dont get a great deal of link enjoy from.
always a significant fan of linking to bloggers that I love but dont get lots of link like from
we prefer to honor many other online web pages around the internet, even if they arent linked to us, by linking to them. Underneath are some webpages worth checking out
we prefer to honor many other world wide web web sites around the net, even though they arent linked to us, by linking to them. Beneath are some webpages worth checking out
that is the end of this article. Here youll discover some web pages that we believe youll appreciate, just click the links over
below youll uncover the link to some websites that we assume you must visit
below youll locate the link to some internet sites that we think it is best to visit
usually posts some really fascinating stuff like this. If youre new to this site
always a major fan of linking to bloggers that I enjoy but dont get a great deal of link adore from
we like to honor several other internet web pages on the net, even when they arent linked to us, by linking to them. Beneath are some webpages worth checking out
that is the end of this article. Right here youll come across some web-sites that we assume youll appreciate, just click the links over
below youll find the link to some internet sites that we think it is best to visit
that will be the finish of this write-up. Right here youll locate some web sites that we think youll appreciate, just click the links over
we prefer to honor numerous other world-wide-web sites around the net, even though they arent linked to us, by linking to them. Below are some webpages worth checking out
we like to honor many other net sites on the web, even though they arent linked to us, by linking to them. Underneath are some webpages really worth checking out
my page – Britney Spears Looks Amazing in Bright Green Swimsuit
we prefer to honor many other web web sites on the internet, even when they arent linked to us, by linking to them. Underneath are some webpages worth checking out
always a huge fan of linking to bloggers that I appreciate but dont get lots of link appreciate from
below youll discover the link to some web-sites that we assume you should visit
usually posts some extremely intriguing stuff like this. If youre new to this site
we like to honor a lot of other internet internet sites on the net, even if they arent linked to us, by linking to them. Below are some webpages worth checking out
below youll uncover the link to some web sites that we consider you need to visit
that would be the end of this post. Right here youll locate some web-sites that we think youll enjoy, just click the links over
we prefer to honor numerous other net sites on the web, even when they arent linked to us, by linking to them. Under are some webpages worth checking out
always a huge fan of linking to bloggers that I adore but dont get a whole lot of link really like from
below youll discover the link to some sites that we consider it is best to visit
usually posts some very interesting stuff like this. If youre new to this site
we prefer to honor numerous other world wide web websites around the web, even if they arent linked to us, by linking to them. Beneath are some webpages worth checking out
we prefer to honor quite a few other internet sites on the web, even when they arent linked to us, by linking to them. Below are some webpages really worth checking out
that could be the finish of this report. Right here you will obtain some internet sites that we feel youll value, just click the links over
we like to honor a lot of other online web-sites around the net, even when they arent linked to us, by linking to them. Below are some webpages really worth checking out
The best Kona Coffee took 16 centuries to arrive Online. Kona Coffee originated from the Arabica tree discovered 5th century although roast coffees best medicinal properties were not discovered until late 14th century A.D.
below youll obtain the link to some web pages that we consider you should visit
usually posts some extremely exciting stuff like this. If youre new to this site
we like to honor several other net internet sites on the net, even though they arent linked to us, by linking to them. Beneath are some webpages really worth checking out
always a huge fan of linking to bloggers that I really like but dont get a lot of link really like from
we prefer to honor numerous other world-wide-web web pages on the internet, even if they arent linked to us, by linking to them. Beneath are some webpages worth checking out
we prefer to honor quite a few other world-wide-web sites on the web, even though they arent linked to us, by linking to them. Under are some webpages worth checking out
that could be the end of this article. Here youll come across some websites that we consider youll enjoy, just click the links over
always a massive fan of linking to bloggers that I love but dont get lots of link really like from
we like to honor numerous other world-wide-web sites on the web, even though they arent linked to us, by linking to them. Beneath are some webpages worth checking out
informative post thanxs to sharing this post
At State Wide Fabrication, We offers commercial fencing solutions to fit your needs. Contact us today at 0423 236 636 to schedule an appointment.