Stay tuned for a post CF Games recap on how I handled all my food and workouts the whole trip!
I hope you enjoy!!
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300 Air Squats
10 Jumping Jacks
10 Mountain climbers
On the Minute for 16 Minutes:
Tabata each movement (8 Rounds 20 sec on, 10 sec rest)
Static Plank with Shoulder taps
Double Unders (or single jumps!)
200 Burpees ( yes, I did this!)
3-5 Mile walk or run, at each mile do 50 air squats
10 Min Amrap:
5 dips (off of a chair or table)
10 Leg raises
15 tuck jumps
With summer on my brain, I started thinking about those times where the best planning was intended but an impromptu trip to the lake, or a later stay at the beach threw my planning a little off kilter and my food sources were limited. There have been many times where I thought running some errands would only take me 45 minutes but turned into 3 hours which lead me to feeling like I could eat my arm off on the drive home. Getting to that point is never good, that tends to be when all good intentions go out the window and the “to heck with it” mentality starts to creep in. That burger, fries and shake is a quick stop and would surely feed the hunger beast.
Not all hope is lost! There are options you can find at gas stations that are still easily trackable and aren’t going to completely derail your plan like a trip through the McDonald’s drive through could. Of course, most of the things you’ll find in the gas station are heavily processed so that sucks but sometimes you gotta do what you gotta do. This afternoon I stopped at the local gas station to see what I could find and actually was pleasantly surprised by the options. I wanted to find items that could be easily scanned into my fitness pal and were single serving packages so there is no need to weigh or measure. The gas station also had fresh banana’s, apples and oranges that could be a go to but again, no scale so I opted to not grab any of those. For someone who is familiar with tracking and eats bananas or apples frequently enough to be able to estimate without a scale, of course real nutrient dense foods are the better option but for this specific blog post, I wanted to stick to items that didn’t have to be estimated.
- Skinny Pop: 9F/15C/2P
- Chobani blueberry greek yogurt: 0F/18C/12P
- Lorissa’s Kitchen jerky: 2.5F/17.5C/27.5P
- Core Power chocolate protein shake: 3.5F/28C/26P
- Cashew cookie Larabar: 13F/23C/6P
- Cookie and cream Quest protein bar: 9F/20C/21P
- Tuna to go cups: 1F/0C/15P
- Cheddar & sour cream protein chips: 2F/5C/21P
All of the items I found are pretty easy on your daily macro allotment and are easy grab and go items that you could eat to hold you over until your real meal later. If your out and about and start to feel your hunger creeping in, or on a road trip with stops at gas stations along the way, I wanted to show you that you can find options and stick to your plan, it doesn’t have to lead to complete failure. Life is meant to be lived, not stuck sitting at home because you’re afraid of venturing out without a complete meal plan packed. Get out there and enjoy it!
At the gym this morning, we took the WOD outside to try and soak up as much of it as we could. Shirts were stripped off, sunglasses were taken out of the compartment where they’ve rested the last 7months and everyone had a genuine smile, intoxicated by vitamin D. It felt like a summer day and that’s what prompted me to write this post!
Summer is upon us and that means week long vacations or weekend getaways for some rest and relaxation. Spontaneous road trips with friends for some adventure and laughter. These moments are rare for many of us with our full time jobs and family obligations so when they do happen, we would never want your stress about your diet or tracking to take away from the experience! When you’ve made huge strides in improving your nutrition and your progress is rolling, its hard to head into a vacation without the worry of how to enjoy your time without flushing away the hard work you’ve put in. I’m going to share some tips below that you may find useful if you are trying to track and stick to your plan while vacationing. Preparation is key; if you head in to it prepared, you’ll enjoy your vacation guilt free knowing you’re sticking to your plan and progressing while playing.
- Prep and pack: My first advice would be to think of snacks and foods for meals that you can prep ahead of time and take. By prepping snacks or meals and entering them ahead of time for your vacation, you’ll get a better idea of what foods you need to eat while gone to hit the remaining macros. Protein is usually the hardest for people to hit on the road so by planning some lean proteins, you’re giving yourself a better chance of hitting those. If you can’t weigh everything while you’re on the road, grab foods that are already prepared but have a barcode scanner you can scan into my fitness pal. Turkey Jerky, nuts, quest protein bars, and rice cakes with some prepackaged peanut butter or weighed out PB2 are easy go to’s for me that are quick and packable.
- Do your research. Search for restaurants where you’ll be staying or know you’ll be eating out at. Many restaurants list their nutrition info online. You can browse through their menu and get an idea of some options that look good to you and plug in the macros they have listed.
- Leave a macro cushion: By savings a carb and fat cushion for your meal out, it can reduce error in estimating macros for a meal you didn’t prepare. When I went to Cali, I knew we would be eating out at dinners so I ate egg whites and veggies scrambled for breakfast, prepared salads with a lean protein for lunch and gave myself enough wiggle room to enjoy dinner out without stressing over it. Restaurants are very accommodating so if you order a grilled chicken breast with steamed veggies, make sure to request no butter or oil and they’re happy to help. Fats are easy to go over on and are over twice the calories per gram so try avoiding foods cooked in fats that you can’t measure yourself.
- Plan on drinking? If you know you’re going to be going out to dinner and having a couple drinks, plug those in to your food log that morning so you know those carbs or fats are accounted for.
- Dont stress: A year down the road, when you look back on your vacation or that special time spent with loved ones, you’re not going to remember that extra tablespoon of butter you may have ate or beat yourself up about not quite hitting your protein goal one day. You’re going to remember the times you laughed and the fun experiences you got to enjoy. Those memories made last a life time and are so important for our soul.
Make smart choices with your foods and follow the tips above and you’re going to do just fine! When you get back to the grind, jump right back into it and give it your all and you’ll pick up where you left off. Hope you all get to do at least one awesome thing this summer that awakens your soul. I know I’ll be filling any opportunity I get with random adventures all while living that Flex Fuel life!