49. The Busy Person’s Blueprint: Part 4: Fitness That Travels — Staying Healthy Through Work, Travel, and Family Life - THI's Live Transformed Podcast

Episode Transcript
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Speaker 1 (00:00):
One of the biggest myths that I hear from clients
is this traveling means that I'moff plan.
The truth you don't have to beoff anything.
Okay, progress during travellooks different, but it's still
progress, and that's the thing.
We understand that here at THI,everything is about progress
over perfection.
It's what can I do right nowwith the straps I'm given?

Speaker 2 (00:23):
quoting the great Tupac, Welcome to the Win On
Purpose podcast From health andfitness, business, personal
development, relationships andmore.
We promise you will findinspiration to help you win on
purpose in all areas of yourlife journey.
Now for your host, adam Kelly.

Speaker 1 (00:43):
Hello, welcome back to the Win On Purpose podcast,
the show that helps busy peoplebuild a healthy, stronger life,
even when life is unpredictable.
I'm your host, coach Adam Kelly, owner of THI, transform Health
Initiative.
The best coaching program youcan possibly work with Sorry,
obviously I have some bias therecan possibly work with Sorry,

(01:06):
obviously I have some bias there.
But anyways, today we're goingto dive into episode four of our
series, the busy person'sblueprint for fitness.
That actually fits.
So.
In our last episode, we talkedabout how to stay consistent
through chaos, and I'm tellingyou this is episode four, guys,
which means there's already beenthree episodes, and if I, if
you don't know what we've talkedabout, you are missing some
high quality stuff.
Guys, be very helpful for you.

(01:26):
So make sure to go back andcheck out the first three
episodes.
But now for today, on episodefour, we're going one step
further.
We're going to talk about howto stay healthy during travel,
work trips and busy familyseasons, because we all know how
difficult these times can be tonavigate.
These situations can be tonavigate.
These situations can be tonavigate.
This is where most people quitor they backslide big time, and

(01:51):
it's just not a pretty thing.
And this episode should becoming out around the beginning
of October.
So you know, we're kicking offholiday season for pretty much
everybody in the world thatcelebrates holidays pretty much
everybody in the world thatcelebrates holidays.
So, regardless of your religion, faith, tradition, background,

(02:12):
country, most everybody, mostpeople, have holidays that they
celebrate during the fall or thewinter seasons.
So, regardless of who you areor where you're listening to
this at, you probably havesomething coming up within the
next few months.
So we want to make sure we cannavigate these times so they
don't become the enemy like theyhave in the past.
We don't gain a bunch of weightand feel worse and get weaker,
but we can actually still thrivethroughout these times.

(02:32):
So here's the truth Lifedoesn't stop for your goals,
right?
We all know this Work,deadlines, kids, sports,
business trips, vacations,holidays, birthdays, so on, so
forth.
If you've ever thought I'lljust get back on track after
this trip, this episode isdefinitely for you.
So why travel and chaos don'thave to derail you.

(02:56):
One of the biggest myths that Ihear from clients is this
traveling means that I'm offplan.
Okay, progress during travellooks different, but it's still
progress, and that's the thing.
We understand that here at THI,everything is about progress
over perfection.
It's what can I do right nowwith the straps I'm given?

(03:18):
Quoting the great Tupac, whatcan I do for now that can still
keep me on track for my goals,even if it's not 100%, even if
it's not 70%?
What can I still do in mycurrent situation?
This is taking ownership.
This is leading yourself.
Like I said, we really need tounderstand that.

(03:41):
This does not mean thateverything crashes and burns
just because you go out of town.
And let's break down why.
All right.
Number one identity travels withyou.
Your environment may change,but your values don't have to.
If you're someone who valuesmovement, you'll always find
ways to move.
If you're someone who valuesfueling your body will, you'll

(04:03):
always find ways to do it.
Rather, if you're in a hotel,an airport or a family member's
kitchen.
Number two progress isn'tperfect conditions.
Research consistently showsthat consistency, not perfection
, drives long-term results.
So, even if you're at 60% whiletraveling, that 60% keeps

(04:23):
momentum alive and momentum iseverything All right.
Once we stop, we all know howhard it can be to get back to it
, so we want to keep the trackrolling.
Even if we got to slow down thespeed, we still want to keep
things in motion.
Okay, A body in motion is ahealthy body.
I don't know what that quoteactually is I can't think of it
at the moment, but if you knowit, you know what I'm talking

(04:44):
about.
So I want you to think of itthis way If you can keep your
foot lightly on the gas duringtravel weeks, you'll be miles
ahead of the person who slams onthe brake and waits to restart
every time, because for a lot ofpeople, like work, trips happen
more than once a year.
Vacations, for a lot of people,happen more than once a year.
Holiday seasons, for mostpeople, happen more than once a

(05:11):
year.
So this can, you can see be aperpetual stop and start
situation, to where every timeyou start making grounds and
start making progress and startgetting ahead, something else is
there to throw you off, and itdoes not have to be that way.
So let's get practical.
What tools actually make allthis possible?
So next we're going to look atsome tools for travel success.
So here are the tools that Irecommend to every client, and

(05:34):
they're super simple, they'readaptable.
They're realistic for busypeople.
Okay.
Number one would be hotel roomworkouts.
You do not need a full gym.
Okay, matter of fact, you don'teven need a gym at all.
A 15 to 20 minute body weightworkout keeps your habit alive
and your energy up.
And so an example circuit thatyou can run I'm going to go and

(05:54):
give you a workout right here.
Guys, you're welcome, take melater.
So 15 squats like 10 pushups,10 split squats each leg, 20
second plank.
Repeat that three or four timesor however much time you have.
See, you can narrow it down totime.
So how many times can I getthis done in 15 minutes?
And then the next time you tryto get another round in or you

(06:14):
lengthen the time so you can getmore in.
And a bonus resistance bandsfit in any suitcase and add
variety, and I've never heard ofsomebody getting stopped at the
airport for resistant bands.
Okay, but you don't even needthose.
And second note on that most ofyour hotels unless they're
really small, you know, like alittle small motel maybe, or

(06:35):
some of them just don't, maybeit's closed, but a lot of hotels
have fitness centers.
They have little gym rooms.
Now they may not have very much.
But again, you can train yourbody with just body weight
exercises and still progressvery well.
So, if they do have one, maybethey have some cardio machines.
A lot of them will have like adumbbell rack, um a bench that

(06:56):
you can use.
Some of them have actualmachines and stuff, but that's
an option there, and you canalso look in your local area
around your hotel to see ifthere's any gyms that do day
passes, but that's for anotherconversation.
Number two tool that you canpractice is smart food choices.
Ok, so focus on protein andvegetables first.

(07:18):
That doesn't mean only that,doesn't mean ruin your vacation
or not enjoy your family timebecause you're not eating what
everybody else is eating.
Just focus on your protein andvegetables first.
The single shift reducesovereating and improves satiety.
Okay, and when I'm sayingthings like that I'm actually
kind of low key quoting studiesthat will be in the show notes,

(07:42):
so I'm not going to give thename of the study every single
time.
I'll put them in the show notesIf you want to go back and look
at this to see it for yourself,or you could just take my word
for it.
But I always say it's better tocheck things, Don't just take
my word for it.
If something sounds off orquestionable or you just want to
know more, go to the show notesand you can look up any study
that I ever quote and you'llhave the resource right there,

(08:03):
because we believe in trueevidence.
So, again, focusing on proteinand vegetables first, then add
in the extra stuff, then add inthe drinks or whatever, but
start, let your base be natural,you know, minimally processed
whole foods, quote, unquote,healthy foods, and then whatever
else happens, hey, enjoyyourself.

(08:23):
Just, you know, be responsible,be an adult.
Eat before you're starving.
This is a big one, guys.
So you can pack snacks, thingslike protein bars, beef, jerky,
nuts, fresh fruit.
So this prevents thosedesperate choices at gas
stations or airports.
Also, it stops us from being asapt to like going to a buffet

(08:44):
for dinner rather than just aregular restaurant where we get
a normal person serving.
So don't wait until you'restarving.
And another tip for this ifit's a family event or something
like that, or a holiday, thisis another great tip and I've
seen myself I've done this andlots of clients have done this
and it works great.
And that's either have a smallhealthy meal before you go or

(09:05):
even on the way or even in thedriveway before you walk in, or
like a protein shake orsomething, something that's high
in protein and high innutrients, because that's going
to take the edge off and you'regoing to be a lot less likely to
just gorge yourself on all ofthis delicious food in front of
you because you're not starvingwhen you get there.
You know, just kind of thinkingon that.
Most of us grew up with thementality of you know,

(09:28):
thanksgiving comes around andhey, just because I want to be
able to eat as much as I can andreally enjoy all of it, I'm
going to fast all morning.
So I'm not going to eat allmorning and I'm going to wait
till Thanksgiving dinner orlunch.
And I know from my example ormy experience, and probably
yours too, sometimes that endsup being way later than we think

(09:50):
it's going to be.
So we're literally like chewingour fingernails off because
we're so hungry and almostalways bad things come from that
.
So it's better to have a mealthat morning or right before, a
high protein, low calorie meal.
That way one it's easier to hityour protein totals for the day
.
You don't really have to worryabout it as much the rest of the
day and then again you're muchless likely to just gorge out on

(10:13):
all the food that's in front ofyou.
And then number three or my youknow side note on smart food
choices is being hydrated.
All right.
The CDC notes travel increasesdehydration risk, especially on
flights.
Guys, this is a real thing.
So carry a refillable waterbottle and set reminders to sip

(10:34):
often.
That way you're not running tothe bathroom a hundred times on
the plane, but you're stayinghydrated.
That'll help with hunger cues,that'll help you feel better.
That'll help with jet lag.
If you're traveling fardistances, different time zones
or you know different parts ofthe world, things like that can
make a big difference.
And then the third tool I'mgoing to give you is plan ahead.

(10:54):
This is the biggest one, guys,be prepared.
It's the best way to succeed iswhen you have a plan of action
and you actually take action onit.
So look up hotel gyms, look by,look for you know nearby walking
routes uh, go.
Or look up grocery storesbefore you go.
This is something I always do.
So I try to find the closestgrocery store because then I can

(11:16):
go get, even if I'm getting,some snacks.
I can get better snacks thangas station gas station snacks.
There's lots of like frozenmeals you can buy that are
healthy, um, things like that.
You can just throw in themicrowave, um, uh, kind of
eyeball where I can get my stepsin.
Rather, if they have atreadmill there, maybe I'm just
walking the lobby or thehallways.
I've done that at hotels, um,or you know, a lot of hotels,

(11:39):
especially the nicer hotels,will have like smoking areas and
just different little patioareas where they have sidewalks
that you can get laps in, andall that.
Like I said, a lot of hotelshave gyms and if they don't,
most places where people visitand travel to usually have a gym
somewhere close, and a lot ofgyms have day passes, week
passes.

(11:59):
I definitely feel like it's agood investment.
That's something I usually doif we're going to be gone more
than a few days, especially ifthe hotel that we're at doesn't
have any type of gym.
Um, just because I reallyprefer lifting weights, like
that's my thing.
So I'm going to find me a gymto go to Um and um, if you know

(12:20):
that you're going to be eatingout, then you can scan the menu
ahead of time.
Okay, rather, if you go to theirwebsite QR code, something like
that decide on a protein andveggie options before you get
there.
And this is what I express topeople anytime they're eating
out and they want to have somecontrol there and some
discipline.
Look at the menu before andalready know what you're going

(12:41):
to order.
Because if you wait until youget there and you start smelling
all that delicious food and yousee all these plates coming
past you and you see yourfriends or your spouse or
whoever you're with is lookingat the menu and they're talking
about all the tasty things theywant to order, your chances of
being consistent and makingbetter choices is not very high.
But if you go in, you alreadyknow what you want.

(13:02):
You've already picked it.
Your willpower is going to be alot higher.
You have to depend on willpowerless because you have a plan
and then you can get that.
Hey, if you want to addsomething on the side, that's
your decision.
If you want to snatch off yourspouse's or your friend's plate
to enjoy some of the other tastythings, totally your choice.
But if you start with proteinand veggies, you know you're at
least getting in high qualityprotein and you're getting in

(13:25):
plenty of nutrients and you'reputting bulk on your stomach so
you're less likely to justcontinue to eat and eat and eat.
If you've been listening andsomething in this conversation
hits home, maybe you've triedbefore and struggled, maybe
you've tried or started over.
Just know that you don't haveto figure it out alone.
That's why we created TransformHealth Initiative to give give
you the structure, the supportand accountability to actually

(13:48):
make lasting change.
If you're ready for a plan thatworks in real life not a quick
fix, not another fad comeconnect with us.
You can start by joining ourLive Transform community on
Facebook or reach out directly.
When you're ready, we'll walkyou through All right back to
the episode.
So this one time, guys, I workedwith a client who traveled 15

(14:11):
to 20 days a month, like she wasliterally always on the road,
matter of fact, we she livedlocally, but we did online
coaching just because shecouldn't hardly ever be at our
facility and she thought thatweight loss was impossible
because of her schedule, becausethat's been her experience up
to that point, which makes sense, I get it, but once we
simplified things.
So focus on hotel workouts, youknow, in her hotel room, or if

(14:34):
they had a little gym, even aswimming pool where she can go
get some laps in protein atevery meal, so making sure that
protein was a staple every timeshe ate, and some evening walks
thrown in there, especially ifshe couldn't work out.
She lost 18 pounds in sixmonths and, more importantly,
she stopped feeling like travelruined everything.
She realized that she couldactually control the situation,

(14:57):
even though it didn't look likeit would you know that week that
she was at home, but she couldstill control the situation and
she still had very good resultsand felt so much better and felt
in control.
She took that power back.
But what about when you're notjust traveling but you're in the
middle of family life chaos?
So let's look at family lifewithout the guilt.

(15:19):
Okay, here's the mindset shift.
Your health doesn't have tocompete with family.
It can actually be somethingyou share with family.
So let's check this out.
Number one family walks Greatoption, even 10 minutes after
dinner.
Improves blood sugar regulationand gives you quality time
together.
Get your family active, geteverybody feeling a little bit
better, help everybody sleep alittle bit better, especially if

(15:42):
you're on vacation.
You know if, like the beach orsomething, or the beach is close
by, go for a beach walk afterdinner.
Go eat dinner at the beach andthen go for a walk.
Like talk about enjoying thescenery, the fresh air, all the
enjoyment and moving your bodywith your family together.
You don't even have to separateyourself for that.
Cooking together is another one.
So research shows kids who helpwith food prep are more likely

(16:04):
to eat healthier long term.
Okay, so this is big.
Leading by example and gettingthem involved'll get them
excited about eating better.
We'll get them excited aboutbeing creative with cooking and
it's a beautiful thing to see.
Ok.
And then modeling matters.
So kids learn more from whatthey see than what they're told.
You can tell them all day longthey need to eat healthy, but if

(16:26):
mom and dad are eating liketrash, what do you think little
Billy and Sally are going to dowhen they see that you
prioritize your health?
They absorb that as normal.
Ok, and I can attest to this.
I've seen this with my own kids.
Because we don't push, you knowweight, you know being a certain
way certain body shape,anything like that.

(16:47):
We express the positive things.
So, hey, we put good things inour body because it helps us
move better, operate better,think better, sleep better.
It helps our whole life bebetter.
It helps us play better, havemore energy, feel better.
Um, and that's what we focus on.
Like, we focus on the positivesof getting in protein, because
it's so important.

(17:07):
You know, they're growing andthey see that and they see dad
doing it and they're like okay,I want protein in my oatmeal or
I want eggs for breakfast.
You know my youngest, he's seven, he's quite the character and
you know all the time he's likeyou know what?
I'm eating?
A healthy breakfast.
I'm going to eat a healthybreakfast like dad.
I don't want junk food, I don'twant that.
I don't want cereal, I wantsomething healthy.

(17:28):
Dad, I don't want cereal, Iwant something healthy.
Dad, will you make me somethinghealthy?
And now I'm in the kitchen evenlonger, but it's worth it
because I see the impact that ithas by me modeling that
behavior for them rather thanpushing it on them.
So, instead of guilt like Ican't work out because of the
kids, think opportunity.
I get to show my kids whathealth looks like in real life.
That is a heck of a legacy toleave with future generations,

(17:56):
and whether it's family life orbusiness travel, preparation is
what makes all of this possible.
That's why I said that earlierbeing prepared is everything.
So I want you to focus onpacking your mental and physical
go bag.
Ok, let me explain what thatmeans.
So one of the most practicaltools I teach clients is the go

(18:16):
bag strategy.
Ok, and if you're a client andyou've never heard me word it
like that, that's because I'vekind of tagged a name on it for
the podcast sake but all theseprinciples and stuff that we
talk about on a regular basis.
So your mental go bag acceptimperfection.
Travel weeks will never looklike perfect weeks, and that's
okay, like it's all right.

(18:37):
Trust me and practiceself-compassion.
So Neff and Germer in 2013found that self-compassion
reduced stress and improvedadherence after setbacks.
So a lot of us are used to thatold school style of be super
proud of myself, beat myself up,come on, get it together.
You're better than this.
Quit being weak and you'regoing to tough your way through

(18:58):
it.
Well, evidence and anecdotalevidence what I've seen in
myself and clients beingself-compassion and
understanding what happened,learning from it and moving
ahead works way better and helpsyou get on track way faster.
And then your physical go bag.
So here's what I recommendpacking every time Resistance
bands.
Like I said, you never knowwhat situation you're going to

(19:21):
have and resistance bands can goa long way.
But also, you know, low keyplug here with our coaching
programs we actually will buildout workouts for you to do while
you're gone.
So if you find a gym thatyou're going to train at, we'll
build a workout for the gym.
If your hotel has a gym, we'lllook it up with you, you know,

(19:42):
see what equipment's there,build a workout around that
equipment.
Or, worst case, or okay casescenario, we'll build a workout
just body weight exercises thatyou could do in your hotel room,
you know, before you leave orwhen in the evening, before you
settle down.
So, um, yeah, that's why we'rethe bomb.
Just kidding, I mean we are, butanyways, uh, packing things

(20:03):
like protein bars or singleserve whey packets so you know,
having some whey protein on hand, obviously having ready to
drink ones that you can't chill,may be an issue.
But if you have some proteinpowder, especially and this is
just a recommendation, you know,for TSA and your experience
flying probably shouldn't gowith a clear plastic zip up

(20:26):
baggie.
If you have vanilla protein ora white protein powder, just
saying, okay, just save yourselfthe issues.
Even with chocolate, it may bequestionable, but a lot of
companies sell individualserving size packets, so that's
an option.
Things like nuts and jerky okay, be careful with the nuts and
seeds because they tend to packa lot of calories.

(20:48):
But it's way better than thatgreasy cheeseburger and fries
that you would get at the hotel.
Even though it sounds delicious, definitely not going to help
your health.
Um, keeping a refillable waterbottle again you may.
Who wants to pay four dollars,eight dollars, twelve dollars
for a water?
Most likely you're going to getsomething a little less healthy
.
So having a refillable bottlethat you can travel with can

(21:11):
totally be a game changer.
Um, a lot of airports havewater fountains, so easy
solution.
Uh, sleep support something thata lot of people may not think
about.
I mask earplugs, you know, younever know how loud the
environment's going to be whereyou're at or on the airplane.
And maybe some magnesium orsomething that's natural that

(21:32):
can actually help wind down andsleep, because different
circumstances, different bed,different pillows, different you
know just life and at that timecan really throw off sleep.
And then comfortable shoes forwalking.
Make sure that you got somewalking shoes.
If it's a business trip andeverything is slacks and
business casual.
Keep you some walking shoesthat you can throw on.
You can easily pack those inyour bag and when you have these

(21:54):
tools, you're never startingfrom zero.
You're always equipped.
Okay, so let's land this planewith your big takeaway.
Pun intended, here's the bottomline.
You don't need a perfectenvironment to live your health
values.
With the right mindset, a fewsimple tools and a little
planning, your fitness cantravel with you.

(22:15):
Work trips, family chaos,vacations none of it has to stop
your progress.
So here's your challenge forthis week.
Okay, here's your homeworkBuild your own go bag.
All right, get out a piece ofpaper or your phone notes in
your phone.
We are, you know, modern day.
Here we can use our phones,write down or type in three to

(22:38):
four tools you'll carry intoyour next busy season, whether
it's a hotel stay, a tournamentweekend with your kids, a family
vacation, family holiday trip,whatever that may be.
And if you want help building aplan that works, no matter
where your life takes you,that's what we do at transform
health initiative.
When you're ready, we'd love tohelp.
Just reach out.
You can sign up for a freeconsultation or a free phone

(23:02):
call um on our website,transformed health coachcom.
We'd love to chat with youabout how we can help, but until
next time, do something goodfor yourself, something good for
your health, something good forthose you care about.
And whatever you do, make sureyou win on purpose.
Talk to you next time.

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49. The Busy Person’s Blueprint: Part 4: Fitness That Travels — Staying Healthy Through Work, Travel, and Family Life

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}49. The Busy Person’s Blueprint: Part 4: Fitness That Travels — Staying Healthy Through Work, Travel, and Family Life