Because of our crazy schedules and the Thanksgiving holiday we didn’t get a CrossFit Weight Loss post out last week, but it has given us lots of good stuff to talk about this week. Beth spent a weekend traveling to a work conference and had to charge through the difficulties of eating on the road. Without a solid plan this can be an easy way to derail your diet. You’re brain is fried from the conference, which makes your willpower low, and you’re really hungry because you didn’t bring enough to eat with you to the conference. I know how this works, I’ve been there many times. But the good news is there are many ways of dealing with this travel/conference diet killing monster.
The first thing you want to do is plan ahead. If you have at least two weeks before your travel, order up a box or two of Quest Protein Bars. These are the best protein bars that I have found (read review here), and bars are super easy to work with on the go.
If you don’t have a two weeks before you leave, run to your local grocery store and pick up a box or two of LaraBars. Only buy the LaraBars that are all fruit and nuts. Some of them have things like chocolate chips, and that’s no bueno.
Next on your list is fruit & nuts. Go to Trader Joe’s (if you have one nearby), and buy any combination of raw or baked nuts. These must be nuts only. No added sweeteners. And grab two pieces of fruit per day of traveling. I prefer one apple and one orange.
Note: When getting on the plane they don’t count a grocery bag as an extra carry-on, so if you don’t have extra space in your bag, don’t stress it.
The last part of your travel/conference food plan happens when you hit the ground. Look for grocery stores that you can get to. Go to the store first thing in the morning, and grab cottage cheese, and a salad.
If there are no stores close, and you’ll be eating at the hotel. Only order salads with dressing on the side. What you’re looking to do is avoid sugars, or things that will spike your blood sugar (bread, pasta, rice, etc). This will leave you feeling sluggish, and looking to cheat on your diet later in the day. Even if your conference is catered, don’t eat the bread, pasta, or rice!
Now that you have all of your foods, and a plan for buying food at the store or hotel… you’re going to make sure you eat something every three hours. This could be a salad, or a handfull of nuts and a piece of fruit. Just keep those foods on rotation all day, and you’ll feel like a champion at the end of the weekend.
Water… drink lots of it! You’re goal should be to have to go to the bathroom once every hour. This will tell you that you’re hydrated, and getting up and moving will keep your mind and body fresh.
Last, but not least, NO ALCOHOL!!! Don’t even think about it if you want to feel good the following day. Even one drink within three hours of bed will mess with your sleep patterns.
Missed a CrossFit Weight Loss Challenge update? Click here to find the whole series
Hotel Post Workout
Show notes:
Beth’s CrossFit Weight Loss Challenge stats:
Weight lost: 27lbs. 3.5 pounds lost this week (two weeks)!
Running & Walking Totals
“Couch to 5K” (FREE app) training – 2 times in last two weeks
Walked a total of 5.69 miles (two weeks)
This week’s CrossFit workouts
Workout 1
A. 2 sets of:
5 push ups
5 sit ups
B. 4 round for time of:
5 burpees
10 lunges (5 each)
15 dips
Workout 2
A. 3 sets of:
Max dips
Rest 2 mins
Max sit ups
Rest 2 mins
B. C25K (can be done later in the day)
Workout 3
A. For time:
Run 1 mile
Then without resting
3 rounds of:
10 bent over rows @25lb db’s
10 sumo deadlift high pulls @25lb db’s
Workout 4
A. 3 rounds for time of:
20m of high knees
20m of butt kickers
20m grapevine
B. C25K (can be done later in the day)
Meals from last week
Salmon with mixed vegetable and little potatoes – hotel food – trying to make healthy choice while dining out.
Grilled chicken cobb salad – hotel food – trying to make healthy choice while dining out.
Broccoli – was still hungry after dinner so I made this.
Vege and breakfast sausage omelette.
Vege and soy sausage omelette.
Thanksgiving dinner – turkey, squash, sweet potato tator tots, brussel sprouts with garlic and walnuts.
Vege omelette
Salad with morning star soy chicken patty, broccoli, cauliflower, tomato, and walnuts
Now get outside and have fun by working hard!
🙂
