Travel survival guide
Food
- focus on getting food with the smallest amount of ingredients possible, real food.
- Include protein in each meal
- eat as many veggies as u need to be full
- things like fajitas plates are good choices from nicer restaurants
MCdonalds
Southwest Grilled Chicken Salad
350Cal. 11g fat 27g carb 37g Protein
Carl’s JR
LOW CARB CHARBROILED CHICKEN CLUB™
Calories 370 Fat 24g Carb 8g Protein 30g
Taco bell
POWER MENU BOWL
Fat 20g
Carbohydrates 50g
Protein 26g
*don’t eat all the rice
Exercise
- Intensity is the key
- Keep it simple
- Combine somthing for upper and lower body
Some examples:
- On a treadmill;
Set a clock for 25 min
1 min run
1 min walk
2. 7 rounds
10 push up
10 lunges
10 air squats
3.15 Min AMRAP
15 burpees
15 lunges
15 sit ups
4. 7 rounds
21 air squats
15 lunges
9 push up
Sleep
In an unusual space
- Make the room as dark as possible
- Make the room as quiet as possible
- Make the room cool
- Getting sun during the day will help sleep
- Get off your phone 60min before bed
