FRIDAY’S WORKOUT (CAP)
Week 7 / 14: MENTAL TOUGHNESS
6 round for time:
19 Power Cleans (135/95)
7 Strict Pull-ups
(45 minute time cap)
AND COMING MONDAY (CAP)
Week 7/14: PRACTICE
A) For Quality, AMRAP 10
10 Sit to Stands no anchor
15 Strict (Ring) Dips
B) 3 rounds, for Quality
:30 5 DL @ 85-87.5%
:30 Arch Rocks
:30 Hollow Rocks
C) EMOM 10-min
1 Squat Snatch
Work up to 92.5% +We posted a blog on the Whole Life Challenge site yesterday by guest poster, CFLA member and celebrity trainer extrordinnaire, Lacie Mackey, that gives some incredibly great tips for eating well while traveling. Lacie should know – she spends about 6 months each year on the road! I’m re-posting it here (yes, it’s that good and useful!)
On the Road Again
You wouldn’t go on a trip to the beach without your swimsuit, would you? How about intentionally travel somewhere without your toothbrush? Never! You know instinctively how to pack for a pre-WLC trip – that’s easy. But what do you do now that you’ve got a whole new set of guidelines you’re living by? How do you prepare?
At this point in the challenge you’ve taken control of your home environment and altered your daily routine. You’re avoiding the temptations and maybe even avoiding some places that pose a threat to your better judgment (I tend to stay away from any place that makes croissants!). But when you leave that safe environment and depart from your routine, you may need to take some extra steps to ensure your success.
I travel more than 6 months out of the year, for work. It’s definitely not convenient and it’s nearly impossible to develop much of a routine. Because I travel so often, I don’t have the luxury to put goals on hold or “blow off” the days that I’m on the road. Travel is a fact of life for me, and since it can take such a physical toll, I have all the more reason to keep everything dialed in. So I’ve come up with some simple rules that may be able to help you live the Whole Life Challenge even when you’re far from home.
Rule #1 – Pack like you will not have access to food
If you are traveling on the Whole Life Challenge your list of essentials will include more than your swimsuit and toothbrush. Challenge friendly snacks, a portable workout, and your daily supplement will be key to keeping you on track.
Always in my bag:
Almond Butter Packets – Artisana makes a Challenge friendly one.
Paleo Sticks or canned tuna
My jump rope
Fish oil (The bottle from Original Nutritionals seals up tight and I have traveled internationally with no leaks or problems. Stronger Faster Healthier sells a small size that can go in your carry on if you have a short trip)
Rule #2 – “Challengeproof “ your Space
Unless you have the pleasure of a hotel room with a kitchen you will be disadvantaged in a new city where you don’t know where to eat. Your best bet is to have the hotel clean out the mini bar entirely (yes, they’ll do that!). Use the empty refrigerator space to stock some challenge friendly snacks from your local grocery store.
This is my basic traveling shopping list (I buy this when I get there):
Packet of sliced Salami
Packet of butter from Grass Fed Cows
Single Origen Coffee (I usually bring this with me)
Small bag of Chia Seeds (Sometimes I bring this with me)
Jar coconut oil
Bushel of bananas
Pack of berries
1-3 cans of tuna
Hard-boiled eggs if I can find them in the hot food section.
Nuts or almond butter
Rule #3 – Cook without Cooking
I always laugh at that commercial where the guy uses the iron to make a grilled cheese in his hotel room. Sure, you could get creative (and messy) like that or you can stick to some simple, almost foolproof, recipes to keep you full and satisfied without hitting the room service dessert menu in a moment of desperation.
You can easily make Chia puddings in your hotel fridge that you prep at night and enjoy the next morning. Here is a link to a quick recipe.
For an easy meal, I order a salad from room service, or cut open an avocado and top it with the can of tuna.
When I know I am going to be without a lot of food options I start my day with Bulletproof Coffee. It is enough fat and calories to give me great energy and keep me going for hours. Yes, I usually travel with a hand held blender or a thermos that I can shake to mix it up.
Rule #4 – Don’t Forget To Move. It’s the best way to fight jet lag.
It is a great idea to research your destination and find some workout classes you can attend. The benefit to finding a good class is the community. People are usually excited to have a visitor and most will jump at the chance to rattle off their favorite places around town to eat. I find that it’s the best way to get restaurant recommendations. Some places even offer a free trial class. Here you can find links to gyms I have visited around the world.
If you can’t find a class, you can always set a clock for 10 minutes and do any combination of body weight movements in your hotel room. Keep checking Andy’s Monday blogs for great workouts that can be done on the road with minimal equipment. I posted a collection of hotel room workouts on my blog that require no equipment. There are even some amazing online yoga classes that you can do right from your hotel room.
The success in all of this is about planning, preparing and making the effort. Remember that this should be fun and it should be a challenge. You’re not doing it because I told you so or because you have to; you’re doing it because you took a look at what you were doing and said you wanted to do something different. If you travel, even a little, it is a part of your life worth setting up for success.
Now get our there, jet setters, and add some challenge points to those frequent flyer miles!