Well, welcome to lesson two lesson number nine exercise and nutrition on the road. Now, I think this one's pretty important because a lot of us travel, a lot of us speak, a lot of us have jobs require on the road. A lot of us like to go on vacation, but we want to maintain a physique We worked hard for right? This presentation is kind of short, because really in the big picture, if you're on vacation, what the heck are you doing thinking about dieting anyway? Number two, if you are that anal, there's going to be some great things in here for you. But in general, enjoy yourself.

You only live once vacations are expensive, and we don't get enough of them. Especially if you live in America. In today's world. We just work way too much. So enjoy them. But if you're a busy professional on the road, and it's your job to be away from a place you can make food easily and have access to good healthy food that's not made for you by a teenager.

Then this lecture is for you because there's some really simple things you can do. The same rules apply that we've talked about since lesson one, and that is adequate protein, moderate your carbs and fats based on your activity level. Those 12 steps we talked about drinking your water, trying it before you go to bed. All those things still apply while on the road. But let me give you some real simple things to do when you're traveling, to help you optimize your body, weight, your health, all those things, and we'll start with before you travel two or three days before you leave, go ketogenic go no carb or low carb at the very least, it really it drops some water weight quickly, as we've heard in the last presentation. If you can maintain that low carb eating while traveling, it's great.

It's a lot easier to go to even a McDonald's and say, give me a hamburger and let us remember, restaurants or service agencies if you ask them they usually provide most of those even fast food restaurants. Have a ketogenic or African style menu where they'll serve you a burger without a bun and a lettuce wrap, for example. Great way to go on the road, eat a lot of high carbohydrate, high sugary foods on the road, you're going to be eating a lot more high sugar, high carbohydrate foods on the road. We've already talked about how that stimulates that terrible vicious cycle. So eating higher fat, higher protein, low carb while traveling is a great way to do it. upon return from your travels, go back to low carb if you haven't been low carb while traveling.

And then when you get back, get back in the gym, start your body moving now obviously if you can exercise while you're traveling, that is ideal. But again, if you're on vacation, enjoy yourself. Don't ruin don't go to bed early one night, instead of going out to have drinks with your spouse because you want to get up early and exercise. I only have one word for that. Not a good idea. Don't do that.

Next thing to do restaurants I kind of mentioned this earlier, if you eat out, specify how your foods to be cooked again, they're a service agency. They will do what you ask. In most cases, some might not. But in my experience having traveled a ton, matter of fact, I used to travel and do bodybuilding shows in between traveling. So my diet was very very pristinely dialed in and exact and I was able to travel and speak around the country. Come home two days later do a bodybuilding show.

So I know it can be done and I was very specific on how I wanted my food cook. When you're at a restaurant, avoid the freebies don't just eat it because they gave it to you. Bread and chips there. Ask them no thank you have your salad first. Remember we talked about the order of eating? Great idea.

Start with your fibrous carbs. Eat your vegetables and protein next and the your carbohydrates last real important. simple rule. It's probably a rule you supply to everywhere but while on the road. Keep that in mind. If you are a drinker and like alcohol, there are better drinks than not for your physique, okay?

For straight alcohol, the lower the proof, the lower the calories, obviously, remember calories. one gram of alcohol has seven calories. And just in comparison, one gram of fat has nine calories. one gram of protein and carbs has four calories. So alcohol is up there. So if you have a lower proof, you have lower calories.

Pick light beers, or even low carb beers over other beers. Now, not all dark beers are high calorie. Guinness, for example, is 125 calories. It's actually one of the lowest calorie beers out there. And it's chock full of vitamins and minerals. Tastes good, nice and nice little head on top of it.

Could you tie like Guinness and I'm not getting paid here. I'm just telling you the truth. Yes. Anyway, we'll move on mixed drinks. I made a list of them here for you best tours and they're in your handout. If you forget something I can Bloody Mary that's basically tomato juice.

Hi. sauce, a salary and vodka, probably better than a pina colada, which is sugar, sugar, sugar, some alcohol, and then they added some sugar for taste. So just a simple little list there for you. general guidelines while traveling, the portion size of a protein is equivalent to the size and shape of your palm. So right here, so if I have a steak or a piece of fish or a piece of chicken, I'm going to request it's that big. And that thick, active carbohydrate portion sizes are also equivalent to this size.

So if I have a potato, I'm going to try to mash it down there. If I get some mashed potatoes or a yam, I just want that small. Now remember, this is just general guidelines. I'm just giving you some pointers, some things you can think about wiring on the room. Free carbohydrates are still free carbohydrates. Eat as much as you want request double triple helpings a salad, get extra steamed vegetables while you're out there.

Don't the minimize the amount of butter on it or ask them to leave the butter to the side and you just touched the butter on it yourself. eat as many fruits Carbohydrates you can drink as much water as you can. That is one thing that even a super anal guy like me forgets when I travel, I never get my water in. It's just hard. So if restrooms and stops, allow for it, drink as much water as you can, if you're flying, sit up, sit near the bathroom, either sit in the very back by the bathroom, or sit up in first class by the bathroom, whatever you can do. Drink a ton of water while you're in the air.

It'll make up for it when you're on the ground because you're kind of in a captive environment, right? infectious tube, is what we call airplanes in the medical world. Always have a backup plan, not to protein bars carry those things. They can be in your carry on bag if you're traveling, if you don't get to eat or let's say your planes delayed. I had a couple instances where we were stuck on the tarmac for I don't know how many hours seemed like days but if I didn't have some protein bars or some nuts and cheese sticks in my bag, I'd have been one hangry dude and mom and dads out there, you know what hangry children look like. That's what I look like when I'm hungry.

And I'm going to emphasize this again, if you fail to plan, plan to fail, so when you're packing your underwear, you're packing your socks, you're packing your T shirts, your nice dress, clothes, whatever it takes to pack some food, plan ahead, map out the restaurants on your iPhone. Really figure it out, plan your travels and you will maintain or continue obtaining that physique you want and health you want. So just a quick word on travel. It really does work. It's it's good and again, exercise. If you can exercise on the road, do it I don't care if it's going for a walk.

Do an exercise program in your hotel room. I have one on line called 10 w it's just weighted bodyweight exercises, takes anywhere between 13 and 18 minutes and we use a towel. That's our biggest acessory in that exercise program, so there's a lot of options out there for exercise on the road. So that's it for lesson number nine. Let's go on to the lesson number 10. How to shop and read labels.

This is an important one. Because really, if you're planning ahead like we've talked about, then this is something you need to learn and understand.