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Three Action Items to Creating Needed Change When You Travel

The more I travel, the stronger my road habits become. I find I’m less flexible and rely on my road routine more than ever.

My first year or so of travel, I didn’t know any better. I loved the uncertainty that would come with travel. Not so much anymore.

The good that has come is I’m definitely a seasoned traveler and there is little that I’ve not experienced so far aside from an emergency landing or major car accident. (insert WHEW here)

The bad is I’ve become very rigid and have lost that willingness to change even the things that are not good in my road routine.

Let me ask you a question. Before you read it and answer it quickly, really think about it. My hope is it’s a response that if you do, could literally change your travel life or possibly your whole life.

Here’s the question:

If you could change one thing, anything about YOU when you travel, what would it be?

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I’ve asked this question to SO many people as I travel and here are the top five responses:

  • I need to eat healthier on the road. I’m embarrassed by the weight gain and I’m less disciplined when I travel.
  • I drink too much on the road (and I don’t mean water). It’s easy to justify but I definitely need to cut back in this area.
  • I need to exercise more on the road. I seem to be allergic to the hotel fitness center and need some type of activity other than eating and drinking.
  • I need to sleep more on the road. I go to bed late and get up early then come home from my trip and just crash.
  • I need to check in more at home. I could but simply don’t saying “I’m working”.

And as I push further in my questions it leads to this last question:

Why don’t you change this one thing that is an obvious pain point for you?

And sadly the answers are simply excuses. I don’t know if most eventually change but I can usually tell in just a couple of moments if they value their excuses more than this pain and change rarely happens.

I’m for the person who is willing to make the change and if this is you, here are three action items to make this change a reality:

 

1. Determine Your “WHAT” to Change

What is your answer to the question: “If you could change one thing, anything about you when you travel, what would it be?”

The first critical action item is to determine WHAT you want to change. What is it? Is your answer one of the top five or something different?

Then ask: will it move the needle and make some real change in my life? If your response is yes or definitely, you’ve found a strong WHAT.

For example, you want eat healthier on the road. Good start. But specifically you want to lose 20 pounds in the next six months and unless you get your act together on the road, the only change will be one word: ADD instead of LOSE.

 

2. Determine Your “WHY” to Change

Your WHAT is the easiest of the three action items. But WHY do you want to change this one item?

This answer is beyond the surface so you need to dig. Your WHY is your motivation.

For example, you want to lose 20 pounds in the next six months. But WHY? I’m overweight. Yeah, true, obvious, heavy (pun intended) but WHY do you want to lose the weight?

Real answer: I’m embarrassed by my weight and lack of energy and hate my lack of self-control. This MUST change.

Now you know your WHY.

So, what is your WHY behind your WHAT?

 

3. Determine Your “How” You Will Change

Once you have your WHAT and your WHY, lastly you need to determine your HOW.

This is the take action part of the program. You obviously know how NOT to do it and possibly great at it. So, now look through what it would take to make it happen.

Back to our example, HOW will you implement your change of eating healthier on the road. You may start by setting some rules:

  • ALWAYS starting with a healthy breakfast
  • Limiting the amount of sugary drinks
  • Substituting a vegetable for fries
  • Cutting out dessert at dinner
  • Stop choosing restaurants with a DRIVE THRU!!!

You know the Road You so fill in the HOW blanks. This is a must for you to change.

Once you know your How, you definitely need to set the tone for your next trip with these changes. Read more about it HERE.

Future Watch – I’m developing an online training course for this very reason called The Traveling Professional’s Nutrition Course: Four Healthy Strategies to Avoid Going Off Road On the Road.

If you’re interested in joining the pilot program, email me directly: Bryan@BryanPaulBuckley.com and I will respond. I will be taking a limited number through the 1st round.

 

Closing Challenge

Change is hard. It requires effort. It requires breaking our normal, comfortable routine and doing something different.

And this is why your WHY is critical to your success.

We’re all motivated when we hear the amazing story of how someone lost 40 pounds and you want to know HOW. But the story almost ALWAYS starts with the WHY.

You can become this person. You can do it! Find your what, your why, and your how and start today.

I hope this question, (If you could change one thing, anything about you when you travel, what would it be?) absolutely owns you, consumes you, and motivates you to change something about the Road You.

Be better than average. Average is easy. Average is unsatisfying and leads to regret. Work these three action items and make the change.

 

Closing Question

What do you need to change when you travel that will make a major difference in your life if you just do it?

 

Four Must Do Steps to Successfully Setting the Tone for Business Travel

Four Must Do Steps to Successfully Setting the Tone for Business Travel

 

I was on a recent flight and had a good conversation with a fellow traveling professional. We discussed the challenges of nutrition and fitness on the road and how easy it is to go off road at any point.

For Eric, the biggest indicator of his success was dependent upon one major factor:

Setting the tone for his week of travel

That’s it. If he figured this out, almost everything else fell in line for the week. Don’t get me wrong, he still had his challenges but getting the Trip Tone right from the start made a HUGE difference in his potential success.

 

But what is setting the tone and how do you do it effectively?

Setting the Tone means doing everything in your power to start your trip as strong as possible.

So how do you do it?

Here Are Four Must Do Steps to Successfully Setting the Tone for Business Travel:

1. Start the Trip Before It Begins

Most people just jump in the car or plane and let the 1st day take them where it leads then wonder what went wrong at the end of the day or even the trip. Imagine that.

I have to want to be successful the week I travel and I don’t mean professionally. It can’t be an after thought of “if I can fit it in and have time.” I simply gotta want a strong nutrition and fitness 1st day and a good night of rest.

I’m asking myself “what exactly is an ideal 1st day of travel and what will get my trip off to a great start?” Most never consider such a question and it’s a game changer.

This means in the heart I must have the motivation to eat healthy and exercise on the road. No one else can do it for me and if I wait until I have some extra time (the ultimate lie on the road), it will never happen.

I succeed before I ever get in my car or the plane for my trip by wanting it and thinking through it.

 

2. Eat Great Your 1st Day on the Trip

If I can get in a healthy breakfast then keep the momentum going at lunch I’m off to a great start to the week. And if I can round it out by a clean dinner that closes my 1st day nutritionally strong, then my trip has an exponentially higher chance of being great!

Sometimes for me that will mean taking the time to make a quality breakfast the night before my trip so I don’t get tempted to eat “just something quick” before a long flight. If I can have vegetable-filled organic scrambled eggs in Tupperware to eat on the plane, I’m money. And I’ve achieved my goal of eating my 1st great meal of the trip.

I have to plan ahead to make this step a reality and put me in reaction mode in the morning. But it’s SO worth the time and effort.

Or for Eric, it means locating all of the healthy restaurants around his hotel when coming to a new city or hitting healthy grocery stores like Whole Foods or Trader Joes immediately.

The point is thinking through each meal and snack so how you can set the right tone for the rest of the trip.

I encourage you to read the Post, Four Proven Guidelines to Eat Healthy on the Road. Click HERE.

 

3. Schedule My 1st Workout

Sounds easy enough, right? But it’s harder than you think.

My 1st day is often my most challenging day for working out because I’m usually up VERY early to catch the first flight out of Chicago and I’ve not checked into the hotel and have my routine set. I’m also on a different time zone and dragging from a long day. All of these can be excuses and who would argue them, right?!

But…

If I can squeeze in even a short workout, I gain control in the fitness area with my first win. This sometimes is more mental than physical and critical to for a successful workout week.

It’s more about setting the tone for my routine than a killer workout. If I can make it to the fitness center, get my body and mind used to the surroundings and push myself hard even for a few minutes, this is a massive win.

I encourage you to read the post, The Biggest Daily Lie I Tell Myself regarding workouts. Click HERE.

 

4. Get As Much Sleep on the 1st Night

Chances are your day started earlier and could possibly end later than normal. And you may be dealing with a change of time zones. This can wreck havoc on your body and your routine.

If you start from empty and make decisions when you’re tired or even exhausted, you are far more likely NOT to make the healthiest choice. Read HERE.

I do whatever I can to get to sleep as soon as possible and start the next full day of travel fully rested. And when I do, I can gain momentum on a healthy 1st day of nutrition and getting some type of workout in on day one.

Do whatever you can to get rested on your 1st night to only increase your chances of success the rest of the trip. Even if it takes you awhile to get to sleep, get into the habit of taking care of your body on the 1st day of the trip. This will take practice but you will be amazed at the results over time.

I encourage you to read the post, Three Decisions That Will Make Or Break a Good Night of Sleep. Click HERE.

 

Closing Challenge…

Setting the tone for your trip may be a new concept for you but one that will change the success of your entire trip.

Whether you travel every week, once in awhile, for the entire week or just a few days, you need to set the tone for your trip if you want to succeed with your health and ultimately your professional results.

I challenge you to implement these four steps and see what happens. It will be worth the time for the limited efforts.

 

Closing Question…

What is holding you back from implementing these four steps to set the tone for your trip?

Five Dangers of Desktop Dining That Will Eat Your Productivity for Lunch

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Five Dangers of Desktop Dining That Will Eat Your Productivity for Lunch

 

Hank used to get out and about for his lunch break. He looked forward to just “doing something different” during this coveted hour.

But not anymore.

Now Hank spends his time inhaling his lunch and “pushing through” to be more productive.

Or so he thinks.

What Hank doesn’t realize or wants to admit is that he slowly crashes half way through the afternoon and his overall production actually drops by the end of the day.

Somehow there’s this illusion that you’ll gain more time if you just work through lunch and gain this extra hour within your workday.

 

According to a USA Today article, “only a third of American workers say they take a lunch break, according to a Web survey conducted last year by Right Management, a human resources consulting firm. The survey also found that 65% of workers eat at their desks or don’t take a break at all.”

The Article goes on to say, “CareerBuilder, another employment consultant, found that less than one-fifth of executives surveyed ate lunch at a sit-down restaurant, about 40% take a brown-bag lunch and 17% eat fast food.”

Whoa. Holy Working Through Lunch Epidemic, Batman.

 

There are Five Dangers to Desktop Dining That Will Eat Your Productivity for Lunch

 

1. The Danger of a Lack of Nutrition

If we choose to eat at our desk, usually one of two things will happen:

We’ll eat a less nutritious lunch – we may get lazy and just get something from the vending machine or cafeteria that lacks quality nutrition

We’ll eat too fast – if the food is in the way and just something I need to get over with, I’m more likely to just inhale it and get back to work more quickly

Both are concerning and need to be addressed especially if you associate food with energy and increased focus for the remainder of the afternoon.

 

2. The Danger of a Lack of a Mental Break

We need to clear the mind especially if we’ve had a busy morning. Our minds have been focused and possibly hurried and are in a desperate need of a break.

When you choose to not turn your mind off and push on, you will pay the price in lack of productivity and quality of work in the second half of the day when you need it most. Your focus is fading and your willpower is drained.

Chances are you’re paid to be mentally sharp. So then work smarter. It’s okay to take a break to be more productive in the long run.

Read more on Why Taking a Break Actually Increases Your Productivity HERE.

 

3. The Danger of Not Changing Scenery

It’s amazing what just a different view or temperature or light can do for your productivity.

But if you continue to stay in the same environment the walls will feel like they’re closing in on you. This is not good for your state of mind and begins to wear on you over time.

Don’t let your desk become a cell. Change the scenery while you can. It may be as simple as just walking outside to enjoy the fresh air or at least staring out a window for a few moments. Something. Anything!

 

4. The Danger of Being Anti-Social

If we work in an office or a cube and have little to no interaction through our day, it affects us.

We’re social beings who need some type of interaction even if it’s just for a couple of minutes. And over lunch could be just what you need. Facebook and LinkedIn don’t count, social media fans.

I’m not saying you need to go out to lunch every day but bringing lunch in and eating with someone else or going for a walk with someone can recharge your mind and your spirit.

Calling a friend or just checking in with someone takes our mind off of us and puts it on someone else.

 

5. The Danger of a Lack of Movement

This is a big one. If we’ve been sitting in a chair all day and we finally have an opportunity to move around and we choose to by-pass movement for desktop dining, it will make us sluggish and lethargic.

And the longer we sit, the harder it is to get motivated to get up and move.

Then when you add the chances of a non-nutritious lunch and little to no movement, that is one heavy combination. Pun inserted at no additional charge.

Start combining these dangers and no wonder your productivity drops.

But the same could be true on combining the positives. Go for a walk outside and enjoy the scenery with a friend. This will also give you a mental break. Numerous wins not to mention a sense of feeling renewed for the afternoon and increased productivity.

 

Change of Focus

Our lunch break is a chance to refuel us physically and recharge us mentally. But does it really?

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If you have that mindset, you will choose to eat healthy to give you the energy you need to be highly productive in the afternoon.

And if you value a mental recharge, then you will choose everywhere BUT your desk to have lunch.

When I worked at daily desk job, I chose to take advantage of the corporate park benches for lunch and the path to walk. I would enjoy most of the seasons (living in Chicago) while eating then would listen to an audiobook while walking.

This did absolute wonders for my day. I was not only more productive in the afternoon, I couldn’t wait for this break in my day.

Yet sometimes eating at your desk is unavoidable.

In that case, be aware and make the most of it. Do the following:

  • Be aware of what you’re eating – Choose to eat healthy and slowly. Buy or bring food that will bring you energy for the afternoon.
  • Try and take a few minutes to yourself – Choose to read and go for a short walk to get your body moving and seeing some fresh scenery.

You would be surprised what a short 15 minute break can do for you. And you’ll easily make up the time.

And don’t forget to say hi to “dude” or “man” (since you still don’t know his name).

 

Closing Challenge…

Professionals sometimes care more about appearance of working hard then working smart which actually produces better results.

So I challenge you to the following:

  • Choose Nutrition over convenience in your lunch meal.
  • Step away from the desk and switch mental gears for a while – read something / watch something / listen to something. Just anything but work. For awhile…
  • Change your location and get a different view. You could use the sunlight or see anything but walls and florescent lights.
  • Find someone to talk to for a few minutes and engage in a quality conversation.
  • And at all costs, move! Go for a walk. Do something to get active for a few minutes.

You will be amazed at the increase of productivity and focus the rest of the afternoon. Don’t believe me? Just try it for a week and measure the results for yourself…

 

Closing Question…

How can you make the most of your lunch break to ultimately be more productive?

 

Uncover Your ONE Workout Barrier for Results and How to Overcome It

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Uncover Your ONE Workout Barrier for Results and How to Overcome It

 

One of the biggest complaints people have in fitness is not seeing the results they want or hope for after working out for a period of time.

But with a deeper dive, you can understand there are actually reasons why results are elusive.

Some people have many excuses why they don’t workout and to be honest, it’s obvious by how they look and feel.

But for the above average person they look better than the average person but it’s not anywhere close to his or her potential.

And often it’s only one barrier that is limiting your results.

 

What is YOUR one workout barrier for seeing the fitness results you desire?

Here are some possible barriers:

Time – the reality is time is always going to be a challenge. And depending on your season of life at the moment, this may be the primary barrier to see any results at all

Motivation – it’s hard to get motivated to workout let alone see results. Once you get going, you’re usually good but getting motivated and actually started is just killing you

Boredom – sometimes the only barrier is you’re simply bored. You do the same workout ALL of the time and the monotony are taking you down and your results

 Injury – a nagging injury or one that takes you out of the game completely can be a deal breaker to seeing any tangible results or at least for awhile

 Challenge – you’re consistent and time, motivation, boredom, or injury is not the issue. You just need a good old-fashioned calling you out type of challenge to push you for results

Consistency – hands down, you’re simply not seeing your results because you’re just not consistent.  You gain then lose momentum and it’s needs to change

 

Here Are Four Ways to Overcoming Your Workout Barrier for Results

 

1. Define the Barrier

It’s amazing how the simplest things can make a big difference. Often we just don’t even think about why we’re not getting results. Another day, week and month goes by without any results.

And with a little thought, we can identify the barrier. What is your barrier? It is one of the following described above:

  • Time
  • Motivation
  • Boredom
  • Injury
  • Challenge
  • Consistency
  • Something else

Define what is your barrier holding you back from results and move on to #2.

 

2. Check the Validity

Can I be blunt? Sometimes the supposed barrier is nothing more than an excuse. It’s not a REAL barrier.

If this is the case, go back and actually define your barrier. It’s a must for you to see any meaningful results.

This is a gut check (and hopefully not too big of a gut). Call yourself out and really look at your barrier to working out. Is it real or are you using it as a cover? If so, realize it’s only affecting you.

And this is solvable…

 

3. Seek Strategic Solutions

This is where most people give up or prefer just making excuses. And that’s your choice but your fitness results will reside in the fiction section.

Seeking strategic solutions means you have a true desire to solve the problem. Not getting results is a problem to solve, not a tension to manage.

If it’s TIME, check your level of commitment and make it a scheduled appointment on your calendar just like an important meeting. Time will ALWAYS be a challenge. Whether it’s work travel, long days, or a busy schedule, you need to commit and stick to a preset time for a week or two and begin to see some results.

If it’s MOTIVATION, consider revisiting how you ultimately would like to look and feel. It may mean staring at your body in the raw and hitting some discontent with that moment. Or you may need to get everything prepped and commit to working out for at least ten minutes. Just get started consistently and let the momentum kick in.

If it’s BOREDOM, this is one of the easiest barriers to correct and the answer is one word: variety. I get bored easy with my workouts and having a few different options quickly breaks me out of the boredom phase. A different style or workout is key for me and may be for you as well.

If it’s INJURY, this can be a battle. If it’s an injury that puts you on the bench, make sure it fully heals AND tighten up your nutrition. Sometimes you can still do certain exercises (abs / legs) to get in some workout regularity. Then listen to your body. If it’s a nagging injury, it may need rest or physical attention. But do something besides make it worse or use it as an excuse.

If it needs a CHALLENGE, then find some options. Is it training for an event such as a race or smaller triathlon? Or is it a workout that is really going to push you like P90X3 or Insanity Max: 30? Find what can push you and work toward that goal. You will see results along the way.

If it’s CONSISTENCY, then you have a battle on your hands. The consistency may be a combination of any of the above: time / motivation / boredom / injury. You likely know what is causing the inconsistency and therefore could know how to strategically solve or at least dramatically improve this area.

And if it’s SOMETHING ELSE, use you logic and process above to find a strategic solution to overcome this barrier and begin to see results. Chances are you know what it is and some options to solving it. If not, contact me and I would love to have that conversation with you.

 

 

4. Commit to Seeing Results (and REAL Results)

You can go through this entire process and if you do NOT commit to making the necessary changes, the results simply will not come. Imagine that.

If you’re committed to overcoming the barrier, than chances are you’re to seeing the results in the end.

What will it take for you to commit? How will that play out on your calendar?

 

Six Suggested Fitness Posts to Challenge You:

The Biggest Daily Lie I Tell Myself – Three Challenging Reasons Why Something, Anything, is Better Than Nothing

No Rep Left Behind – Four Under-rated Effects to Maximize Your Workout Results

Three Reasons Why You Must Have a Fitness Goal This Year

How to Determine the Ideal Workout Time Each Day

How to Be in Great Shape in Six Months

How Changing This One Thing Dramatically Affected My Workouts

 

Closing Challenge…

Fitness Results. Everyone wants them but few are committed to earning them.

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This is one of those posts that require action on your part. You must determine your workout barrier and create a plan to solve it.

If you do, you’ll be in a very small group of people who will reach their physical potential of being pleased with how they look and feel.

So, are you one of “those people” who will do the work to see the results?

I challenge you to be “that person” and develop your physical potential right now. 

 

Closing Question…

What is your one workout barrier and what is your new plan to overcome it?

5 Tricks to Moving to a Grain-free Nutritional Life

5 Tricks to Moving to a Grain-free Nutritional Life



treva1-300x300     This is a guest post from a new team member, Treva Yaccino.  She’s the CEO & Lead Holistic Health Nutritionist of Living Tree Health and Wellness.

    You can read, learn, and be coached by Treva at: http://www.livingtreehealthandwellness.com/

  Treva will be a regular contributor to Be Physically Better in the area of Nutrition.

 

Grains – the food group that plays a big role in the eating habits of millions of kids around the world. Oatmeal, YUM! Crackers, YUM! Mashed potatoes, YUM! Toast, YUM! Cereal, YUM!

Sure, most moms always tell us that we need to eat our veggies too, but most moms also always serve some sort of grain for or with breakfast, lunch, dinner and snacks as well – so grains have to be just as important as meats, fruits and veggies, right?

Wrong.

But grains make up a hefty spot on the food pyramid so they must be healthy! Wrong, just because the government says it’s healthy, doesn’t mean it is. I can name you 14 foods off the top of my head that are banned in other countries but served here.

But I need the fiber! Um, sorry…wrong again. You can get it elsewhere, like in a myriad of fruits, veggies, nuts and seeds – sources that don’t have all the other bad stuff in them like toxins.

So as you can see, the importance of grains in a diet is actually pretty much a tale spun by the American food industry and regurgitated by moms around the world. That’s a tough pill to swallow, isn’t it?

Health advocates around the world, especially those who follow a Paleo lifestyle, understand that grains can actually pose a great harm to your body, leading to illness, disease and even death.

To learn more about Paleo as a lifestyle and more on why grains are so harmful, please visit here http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/

However, grains are so ingrained (cute, huh?) in our lifestyle, that my clients and so many others can say they want to ditch the grains, but find it so difficult to actually do it.

Here are Five Tricks for Going Grain-Free in Your Nutritional Life:

  1. Don’t go cold turkey and ditch the grains all at once. Some can do this, but most people will quit all at once and then sabotage their efforts a few days later with a binge. To gradually incorporate this new lifestyle, you can first begin by ditching the unhealthiest grains (sugary cereal, fruit bars, rice, etc.) and instead opt for healthier versions (quinoa, brown rice, etc.) Once you’ve done that, gradually cut done your portions of grains meal by meal until none exist in your diet.
  1. Fill up on proteins, veggies and healthy fats. If you eat plenty of these items, you’re not going to crave the grains as much because your nutrient needs will be satisfied, and you’ll feel fuller longer. For example, eat lots of fish, clean meats and veggies like broccoli, cauliflower, peas, bell peppers, spinach, tomatoes, etc. Also, don’t forget to add the healthy fat to each meal – such as avocado, olive oil, coconut oil, nut butters, etc.
  1. Don’t keep the grains in your house. As they say – out of sight is out of mind. This holds true for the grains. If you don’t keep them in your house (after they’re gone for good), you’ll be more likely not to eat them.
  1. Prepare meals in advance. This tip has saved me so much time, patience, and sanity when I decided to change my lifestyle. I always write a meal plan at the beginning of each week and then shop, and prepare the food all in the same day. Prepping meals once a week prevents you from binging on grains when you’re hungry. Purchase glass containers and mason jars to store your food in the freezer after cooking, and then all you’ll have to do is pop your food in the microwave. There will be no time to reach for the granola bars.
  1. Indulge in scrumptious Paleo recipes. Another nuisance that could prevent you from experiencing success with your new lifestyle choice is boredom. If you’re making the same chicken and broccoli every day, you’re going to get bored and revert back to your old lifestyle. Therefore, it’s so important to try out new recipes all the time. In my Paleo program for sale here http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/ , I provide over 50 mouthwatering Paleo-approved recipes for my clients to enjoy. You can use print out these recipes and then when you’re making your meal plan for the week, you can include various recipes each week. Here is ONE appealing snack recipe that you will get on your detox:

CACAO DUSTED TRAIL MIX

  • ½ cup almonds
  • 1/2 cup cashews
  • ¼ cup pumpkin seeds
  • ¼ cup golden raisins
  • ¼ cup sunflower seeds
  • 1 teaspoon raw cacao

Place all of the nuts and raisins in a bowl, sprinkle with cacao, toss for an even coat and serve. Store in an airtight container.

Here are some Paleo Book Suggestions:

It Starts With Food by Dallas and Melissa Hartwig

Practical Paleo by Diane Sanfilippo

Paleo Lunches and Breakfasts on the Go by Diane Rodgers

Paleo Power Lunch by Stormy Sweitzer

Paleo Desserts by Jane Barthelemy

 

Closing Challenge…

As motivated professionals seeking to be their best at all times, it takes tough choices in our lives especially nutritionally to reach our potential. And choosing to limit or even eliminate grains should be a strong consideration.

I encourage you to check out one or more of the suggested books. You can even check them out at the library. Educate yourself and begin reaching your nutrition potential.

I hope this post makes you really think about the grains that you put into your body and even more so how they affect how you look and feel.

 

Closing Question…

What grains could you limit or even eliminate in your nutrition starting today?

 

Want to learn more about living Paleo? My Paleo program provides everything you need to adopt a Paleo lifestyle: http://www.livingtreehealthandwellness.com/detox/paleo-detox-2015/

 

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