Stress of traveling and eating right!

Stress of traveling and eating right!

You know it’s that time of the year. Airports. Cars, Trains…you get it.

Here’s a great way to avoid some of the pitfalls of travel along with a GREAT video from Coach Keely on how to prepare!

Coach Christy Keely

From Men’s Fitness

1. Healthy eating starts where you stop

If you’re on the road and stop at a fast-food joint, your food choices will be limited to fast food. But if you stop at a grocery store that offers whole or healthy foods—fruits, bagged carrots, nuts, hummus—or a supermarket that features a salad bar, you quickly expand your choices (and reduce junk-food temptations).

2. Eat frequently, and in smaller amounts

Eating small amounts of healthy foods throughout the day sends a signal to your brain that the food supply is plentiful, so it’s okay to burn through those calories quickly.

Limiting your calorie load at a single sitting also gives you lots of energy. Eating too many calories in one meal—even if they’re healthy calories—sends your brain the message that leaner times must be around the corner, so those calories will get stored as fat. Eating too much at one sitting can also make you sluggish and sleepy.

3. Eat plenty of protein

Eating the right amount of complete protein—one containing all the essential amino acids your body needs—for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong.

When you need energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein.

4. Pack snacks so you’re not skipping meals

Often when we’re traveling, we don’t have access to food at regular intervals. Or worse, we skip meals so we can have that big piece of chocolate cake later. The problem is, your body responds as if it’s facing a food shortage and your metabolism slows way down to prevent you from starving.

To keep your mind and body humming, pack healthy snacks in your car or backpack. Examples are almonds, raw vegetables and hummus, yogurt and berries, fresh and dried fruit, and hard-boiled eggs.

5. Avoid “feel bad” foods

You know what these are: They’re foods you crave, but leave you feeling sick or depleted after you eat them. When you’re on the road, it’s particularly essential to avoid foods that drain your energy and deflate your mood.

Foods to avoid: (1) simple carbohydrates or high glycemic foods, such as fruit juices, sodas, refined grain products, or sugary snacks; (2) anything deep-fried; (3) nonfat desserts and sweeteners, which are loaded with chemicals that your body can’t easily metabolize; (4) anything partially hydrogenated (this includes nondairy creamer, Jiffy-style peanut butter, margarine, and most packaged baked goods); and (5) excess alcohol.

6. Drink lots of water

Yes, water is a food. The body needs water for virtually all of its functions. Drinking plenty of water will flush your body of toxins, keep your skin fresh, and help you eat less. It will also help you avoid travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings.

Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. l


Why should I use a Indoor Cycling Training Center?

Why should I use a Indoor Cycling Training Center?

Here’s why!

That’s the LOADED question. Well the simple of it works. If you go to a reputable Indoor Cycling Center and have a well respected coach leading the classes the results will truly be incredible. We have noticed that if you participate in our Winter Training Series you will see gains of anywhere from 10-30% increase in your FTP!

There are many factors.. but the simple ones are:

  1. You are PAYING to get faster. The accountability of a paid service versus training in your garage is much higher.
  2. You get coaching! Someone to guide you, answer your questions about nutrition or training or …whatever you want.
  3. It’s in a group atmosphere! Nothing is more encouraging than to see 10-20 other athletes working hard, doing the same workout and getting results!

Indoor training takes you AWAY from your mundane, daily ritual and adds spark. The intent of a 20 week winter program is to go after all of your “energy systems” and improve them. Everyone has a weakness. Indoor cycling will eliminate those weaknesses.

Why Indoor Cycling versus a spin class? It’s YOUR BIKE! What’s better the direct approach of using your bike during workout? Hell, you paid a lot of money for it. Why not use it? Plus, it’s a better way to translate the hard work you are doing inside…to the outside.  Indoor Cycling programs are a great way for newer cyclists to reduce THEIR learning curve. Clipping in….yes clipping in. Learning when to drink. Learning when to eat. The veteran cyclists enjoy the programs because it’s the “difference maker”. It helps them get from a “B” rider to that elusive “A” group.

What you should look for:

  1. Reputation. Does the Training Center have history and results
  2. Quality programming. Do they work with all levels of athletes?
  3. Friendly schedule. Do they offer a 5:15am and a 7pm class? If they do…they WANT to make you faster
  4. How often should you go? 1-2 times a week. However, do not do hard intervals twice a week from November-January! You will be flying in March and dying in May.

Hope this helps! If you would like more information feel free to contact us!