Barbell Shrugged - 154- How to Workout and Eat Healhty While Traveling

Episode Date: December 10, 2014

This week on Barbell Shrug, the team travels to Amsterdam and we share our tips on how we stay in shape and eat healthy while on the road. Hey, this is Rich Froning. You're listening to Barbell Shrug. For the video version, go to barbellshrug.com. You wanted the best and you got it. The best podcasting team in the land, Barbell Shrug. Go. Welcome to Barbell Shrug. I'm Mike Bledsoe here with Doug Larson, Chris Moore. We have CTP behind the camera. We're hanging out in Amsterdam and CTP said, y'all should do it on the roof because the view is so pretty. And we said, but it's so cold. And he said, do it anyway.

We have good jackets. So fine, yeah. So that's why we're all bundled up. I kind of feel like we should be at a football game announcing the Green Bay Packers. Packers game. Every time you put the headphones on, you got the jackets, and that was it. Today we're going to be talking about traveling and staying in shape, getting your recovery in. We're going to tell you how we do it.

How we figure out a way to kind of get to doing it the right way. We're in shape? This has been hard of one lessons we'll share, right? Yeah, so the four of us have traveled a lot more than most people would travel in the last 12 months. And a year ago, my travel habits weren't what they are now, and I'm in better shape now. It definitely snuck up on us at one point. I think we were all in agreement at one point where we'd been traveling a lot. We're like, do you feel like you're getting really out of shape?

Because I feel really out of shape. So we got to start taking some things more seriously. As soon as you touch the barbell after two or three connecting flights, you realize that you've got out of tune really quick. Yeah, everyone knows what that feels like. It happens like this, man. Yeah, before we go any further, make sure to go to barbellstrug.com, sign up for the newsletter,

and then we'll send you all sorts of interesting stuff. What do we got going on soon, CTP? People, if they would have been signed up for the newsletter. And then we'll send you all sorts of interesting stuff. What do we got going on soon, CTP? People, if they would have been signed up for the newsletter, they would have known. They would have known that we were here now. That we were going to be in Amsterdam. No, I don't think we'd put that out in the newsletter for an announcement. We did just leave Sweet. It was on social.

Yeah. And we're hanging out in Amsterdam doing the whole European thing. Really, really enjoying it. includes lots lots of carbohydrates your diet switches to carbohydrate slash pastry based diet at least mine has this is mistake number don't tell people that the whole show's about how that doesn't have to happen no see i chose it to happen yeah that one thing we're going to talk about yeah that's one thing we want to talk about is kind of the intentions of your trip if you're there for vacation might be different than just for work. If you're on vacation, you can just don't even worry about eating pastries. Eat some pastries, don't worry about it.

But if you travel 80% of the time like we do, you can't just let it all hang out every single time you're out of town. And that's what happened in the beginning. We first started traveling and it was like, oh, yeah, this is kind of like vacation. We just kind of made exceptions here and there. And then what happens is you— We would do the when in Rome type of thing. The third day of a bad diet. While you're still trying to work and while you cut your sleep in half.

I think what happens for all of us, we end up getting up a little earlier and we go to bed way later. The overall calories will drop. And the kind of calories you choose kind of gets a little shitty sometimes, at least it did in the beginning. And if you try to push it hard in that state, that's when the wheels start falling off. Yeah. But, I mean, if you're on vacation, you do the when in Rome thing, you know, probably two or three weeks out of the year. It's really safe. And I think most people get about two, three weeks of vacation a year.

And that's pretty typical. You start getting outside of that two-week range where you just kind of let the wheels come off. It's not a good idea. At what point does it start just becoming the way you live your life? How many days or weeks in a row? Well, for people who travel, I find a lot of people who have sales jobs. They're the ones that are traveling a lot.

Most people don't travel like we do for the job that we have but the you know there are definitely jobs out there where people are traveling constantly or long commutes man like half your day is a fucking commute sometimes yeah i've heard i've heard of people having two-hour commutes and things like that they spend four hours a whole day around a morning train ride or something yeah so i found sales guys have the worst because they have to actually take people out and show them a good time, wine and dine them. And if it's not really fun, you don't make a good connection with that person. They're much less likely to buy whatever you're trying to sell them.

So you're taking them out for lots of drinks. And then once you've had two or three beers or four or five beers or five or ten beers, then you don't give a shit what you're eating at that point. You're just trying to have a good time. One of my friends was doing that for a while and he had the hardest time being the weird guy not having drinks you know he was trying to stay serious about his fitness he still was a good salesperson but at one point he just had to accept that people were gonna think he's a little bit weird and he had to win them over in different ways better strategy so yeah so storytellers number one complaint of people saying they don't have time to train and stay in shape is kids. This is my perception.

It's my reality. Having coached people for almost two decades, I think the biggest complaint is kids. Second one is travel. And like we just kind of covered, the context here. If you're going on vacation, take it easy. If you find yourself on vacation two weeks of the month,

you're not on vacation anymore. Kids post-travel, by the way, is a vicious combination because that's what I've got here from Sweden to Amsterdam is lugging two little ones behind. Well, normally you wouldn't bring kids to work.

Normally not. So that's part of it too. They had to come to Amsterdam to party, man. I had to bring them here to party a little bit. You had to bring your three-year-old and your one-year-old to party? Yeah. You're on vacation, though, so this is acceptable.

This is the best coffee shop, Max. This is the best one. So the biggest thing is not being able to find a gym. Which isn't as much of a problem anymore. It's getting easier and easier. CrossFit has made it super easy. The CrossFit network is huge. You can just go on the website and kind of find something that has barbells and rings and kettlebells.

I rarely even Google anymore. I just get on social media and say, hey, I'm going to be in Amsterdam. Where should I train? And usually someone just tells me where to go. Or what's the best gym in Chicago? Not everybody has 1,000 followers, Doug. You can still get on there and Instagram CrossFit friends that have been around the world. If you know a couple hundred people, somebody's been there.

If you're all weight training geeks, somebody's had to train on the road. It'll happen more often than not. That's true. Ask what you need in this life. I think oftentimes you get what you want. A lot of people that come visit your gym, say you're training in Memphis, Tennessee, and people drop in from all over. I think we've met people from tons of different cities. If you just make friends

with those people that are dropping into your place, add them to your Facebook or whatever, you can turn around and ask them for a place to train later on. That's for sure. I know that when we go to CrossFit boxes, we're readily welcomed. Before we even had the podcast, I would travel and people

were like, oh, you're a CrossFitter, okay. You're immediately accepted, so that's nice. What I would do is I would call or email ahead of time, oh, we got those European sirens going in's nice. Uh, what I would do is I would call or email ahead of time. Oh, we got those European sirens going on the background. Stop, stop, stop right there. I don't know what that accent that is. Continue. Stop, stop. What was I talking about? Sirens threw me off. Uh, emailing and calling the gym you're going to go to beforehand. Some people don't take drop-ins. You don't want to spend all day trying to catch a bus and a train

or multiple buses and trains all the way across town to get to a gym just to find out that the 10 o'clock class you're trying to go to, you're not even allowed to attend. Yeah, there's that. It's a huge pain. And then sometimes if you want to do open gym, like if you just want to do your own thing, you have your own program, you've got to make sure that they'll let you do that

because I think probably at least half the boxes I encounter, it's either the WOD or nothing. Yeah, your trip planning starts by planning the trip around, like, okay, what are the key trains at times, and then where are the boxes, and when are they open? That's going to be like the spine of your whole travel calendar. Yeah, what you've got to do is go in and figure out the exact hour you plan to train.

It needs to be pretty exact, too, because some like, some of these trains, like, if you miss them, you're fucked, man. Yeah. So, that's the other thing. The whole public transportation thing is another thing. I mean, plan to be, like, 30 minutes early. Yeah. And you'll still be 15 minutes late.

Or just make sure the place is even open. We showed up to a gym yesterday. Fucking hell. Nobody was there. They had to move locations. Yeah. Oh, shit. My buddy told me there was a great place right here.

I'm pretty sure that was the chapel and here was the thing. I mean, all the signs were still up. Everything was still there. They had moved locations. Yeah, and the United States is pretty easy because more likely you're not using as much public transportation unless you're in a really big city. I guess that's another point. Right there, you've got to be willing to have a little bit of flexibility now.

If you're like the guy who has to get this schedule done on this particular thing in this particular way you're gonna have a rough time if you're traveling a bunch yeah i mean i've done so much more jogging just like going for a 30 minute run in the last year just because well shit nothing worked out today i don't have time to go to a gym and then come back i just need to do something anything and so i'm just gonna run 15 minutes that way and then run back as fast as i can from wherever I made it to and I'm done. Doug does that shit a lot, man. Like, where the fuck did Doug go? Oh, he went off the jog. Shit, again? Just going for a run.

I was jogging, man. Fuck. It usually ends up being like, you know, twice a trip at most. It's like two, three times a week at the absolute maximum, but it's way better than doing nothing.

Yeah, but that's your approach. Like, look, even if the situation is as bad as it can get, like I'm just stuck in this room with a bunch of croissants and no weight training equipment, you can at least jump around.

You can do something. Something is better than just nothing. I like to be out with a bunch of croissants and no weight training equipment. You can at least jump around. You can do something. Something is better than just nothing. Who brought the croissants to the hotel room? How did that make its way into the workout conversation? Chris Moore brought the croissants to Doug's hotel room. That's what happens. I had the biggest croissant the other night. It was stuffed full of pastry cream and strawberries.

It was all over my face. That's why. Yeah, so the best thing to do is map out the exact time you're going to train, clear it with the gym you plan on going to, and then plan the travel route there. We ran into that problem this week. We've gotten pretty good with it. We actually just gave up on the whole public transportation thing

and went Uber this morning. Oh, did you? Oh, yeah. Went ahead and paid the 15 euro to get there. Yeah. It was so much easier. If you're in a town like Amsterdam, pull the tram schedule and the lines, and you really need to think about just find out what's my number

to go to the couple key landmarks. That's a good way to start, man. If not, you're going to have a rough time just learning it on the fly. The Uber seems like the slam dunk way to go. Yeah, I was actually surprised they have it here because I know they've had trouble opening up Ubers in different cities in the U.S. Everything's cool here. I was really happy to see it in Amsterdam.

And speaking of croissants, maybe we should talk about the food. So, like, again, on vacation, you know, when in Rome, do it up. You know, I am on vacation right now, and I definitely put away my fair share of pastries. You know, this trip's been an interesting mix between Sweden and here. you say like the challenges there versus the challenges here we're trying to get definitely different challenges yeah uh yeah it sometimes the food's going to be easy to find healthy stuff and it may not be the exact stuff you're used to eating so yeah in sweden there were some challenges in in regard to like uh you know, the pickled herring and that type of stuff.

A lot of fish stuff. It was really good, but you know, seven days a week, you know, it kind of. But hard to get fat in, hard to get enough fish. It's like I want a burger. You've got to try the local food while you go somewhere. You have to. You can't just get there and not try the local food. That's, that's, why travel if you're not even going to try whatever the local thing is?

Yeah, if you had gone to that lodge and not had the wild boar ham or the pickled this thing, you'd be a douchebag. We had a lot of great food in Sweden. There's a guy who travels around and does a food show. He said, I don't know, you probably know this, Chris.

Yeah. It's like, you know, don't try to eat like you eat at home on the road. That's what'll get you sick. Yeah, if you go to India to have a hamburger, you're in trouble.

Yeah. More danger. I had a guy I used to work with travel all the time, man. His job was just, he's a sales guy, old company. Always on the road, he said, whatever people are eating,

that they're cooking right there in front of you, probably the exception is soup. Soup you got to be careful with, liquid-based things. But if they're cooking something and everybody's eating it and turnover is happening, that's what you eat. And it's probably delicious, too. Just get over whatever social thing you've got. If they try to make something special for you

because you want that American food, they're probably going to screw it up. Plus, it's just disrespectful to do that. Yeah, but if the local food happens to be healthy, man, you can eat it all week. But if it happens not to be healthy, if the local food is pastries, that doesn't give you free reign to just fucking eat pastries six times a day. It means you should try the pastry. Don't be an asshole.

Try the local thing. Experience it. That's cool. But then get back on the train of eating like you know you should do you tell them why you need to try

the mayonnaise with the french fries with me at night man dude french fries and mayonnaise is delicious he doesn't believe me I haven't tried any

of it here yet but I want to do at least once I'll do it for the sake of eating them but I be cool dude

but that also doesn't even mean that you need to buy one for yourself and eat the whole thing someone will probably buy a thing of french fries and mayonnaise like it like that's even that novel but but there's someone's gonna buy it i'm gonna try one or two and i'm gonna be like yeah that was good and then i'm gonna fucking go back to eating i got the postcard i'm moving on my life you want to finish the whole fucking thing yeah i do i make sure i

finish all of it although i'm always left with a big pile of mayonnaise at the bottom with just a few desperate french fries in it. I'm not getting those out. But it's worth it. So, you can share something is the point. You don't have to eat like this big old piece of chocolate cake or whatever like is the local thing. Just buy it with a group of people. Have a bite. Have a taste. That way you can taste lots of things and have

a more interesting experience. That's exactly right. Now you can try many things because you're not just wearing it out on one pastry. Yeah, because that's the priority of your trip is not to get in the most extreme training sessions, not to seek the extremes and die. No, you're just trying to get a flavor for the area. Yeah, and if you happen to find one particular pastry

that is just fucking rocking your socks off and you want to eat the whole damn thing, go for it. But just because the pastry kind of tastes good, you don't need to eat the whole thing. We say this all the time now. If it's not hell yeah because it's a pastry and kind of tastes good you don't need to eat the whole thing like if we say we say this all the time now if it's not hell yeah it's hell no if it happens to be hell yeah then fucking hell yeah go eat the whole thing but if it's not hell yeah it's just kind of pretty good you know then pass it aside give give someone else a bite and and don't eat the whole thing i've definitely had some unhealthy things where i was like this is okay yeah you're just not great there yeah well you just eat it because it's there.

Well, all the dangers in the medium zone. Like with training, if you get tired and beat up and bored when you go medium, you go kind of hard but not hard enough, and you take a rest but not quite a rest, you're just in this weird in-between where you kind of just get worn out and disinterested with shit. Yeah, it's like people say that Americans don't train hard enough on their hard days and light enough on their light days. Yeah. They're stuck in the middle all the time.

They're in the gray zone, as Tony Schwartz says. Yeah. That's the same reason why I like cheat meals. If you can be stuck in the middle all the time. They're in the gray zone, as Tony Schwartz says. Yeah. That's the same reason why I like cheat meals. If you can be disciplined through the week, you really will appreciate having a cheat meal. And if you go hard, you won't want another one after another week of good eating. This fuck is a natural way of going about it.

Well, that's the way Chris does it. I don't do that on my cheat days. I go as hard as possible. I actually like the way Christmas Abbott puts it. Cheat item. She doesn't call it a cheat meal. She calls it a cheat item. I think like the way Christmas Abbott puts it. Cheat item. She doesn't call it a cheat meal. She calls it a cheat item. I think that's the way of going about it.

She'll pick a gigantic table-sized pizza. I like how McGoldrick does it. He does the treat meals, not a cheat meal. Oh, right. He'll go out and he'll eat a bunch of carbohydrates, but it might be semi-clean. He might go out and eat a bunch of Thai food and just crush a big old plate of rice or fried rice

or something like that, where it's not the worst thing you could eat, but it's still an enormous load of carbohydrates that he wouldn't normally put into one meal yeah qualities there's some things we do on the road for food uh so if you're wanting to keep it healthy uh and you're traveling quite a bit this would be a good way to go about it is i actually like the paleo uh steve's Paleo treats, for whatever they're called. The paleo kits? Yeah, the paleo kits.

They're awesome. My wife buys that up. She actually likes to get the fruit and the nuts and the meat all separate. You can buy it all together or you can get it all separate. We get it in separate packages. It makes the ratio you need, right? It goes in my backpack when I'm flying. So I don't eat that stuff the entire time I'm traveling.

I'm not eating it while we're on the ground doing stuff. But I like having it when I'm flying. So I don't eat that stuff the entire time I'm traveling. I'm not eating it while we're on the ground doing stuff. But I like having it when I'm in the air because the food you're going to get on a plane or the food you're going to get at a gas station when you're driving. Or just in the airport. Unless you're going to sit down. Not ideal. You don't have the time to get a real meal in the airport.

So it's like, yeah, travel days for me are a lot of, you know, dried fruit, nuts, and jerkies. So that's, to me, that's everywhere. So you should always have those ready if you travel a lot. I was also kidding about the Kinder Star 2 thing. You know, the trail mix on the road, man. The golden ratio. Yeah. And what's really going to hurt when you're traveling is your recovery.

So, I mean, everything we're talking about is recovery. Because recovery encompasses, like, food, and then we also have sleep and if you travel say internationally you might have some uh jet lag uh or or maybe you don't maybe just being on a plane for an entire day just wears you out either way so uh trying to get that's gonna eat into your recovery so i find like the day of uh of travel whether jet lag is involved or not uh that i have to be extremely cognizant of how i go to sleep that night no alcohol i used to have like a scotch before bed because i felt like it helped me go to sleep but then i noticed i didn't feel as recovered the next day if i go alcohol free i've noticed the same thing like you got to go much lighter on alcohol

when you travel because you just notice that it's not allowing you to get the immediate especially right at the beginning of the trip like you're saying the immediate rejuvenation yeah sleep that sleep making up the sleep depths it's probably what i put all my focus on first like i gotta get in that now if i don't like the next two or three days are going to be sacrificed yeah also like as soon as uh we land or drive somewhere is find a gym and go there first so if you know exactly where the gym is on day one, and I don't do this every time, but we try to make an effort for it, is before we check in the hotel, before we do anything,

it's find out where the gym's at, meet people. That way when you show up next time, it's not this big, hard thing to do. You just show up and train when you want. It also sets a pace for your whole trip that you made it the most important thing you could have done right when you landed. So now you're more likely to keep it up while you're traveling. And number two, another thing we do a lot is we hit the grocery store immediately. Yes, I was about to say. Fortunately, in the

U.S., we have Whole Foods just about everywhere. So in most major cities. And that may not work if you're staying in a hotel room, but that kind of goes into our other thing that we like to do a lot, which is we rent apartments and houses versus hotel rooms. Like this fantastic one?

Yeah. Right now we're in Amsterdam. We're in a- Right near the Vondelpark. We got like a three story, what's this, apartment. And sometimes people might look at it and go, man, these guys are balling. Are balling. Not the case. It's actually cheaper than getting hotels. So we have six people staying in this one apartment. Yeah, it'd be at least 200 euros a night per person here to get a shitty hotel room. Versus, I don't know what this is, we won't need to say, but far cheaper to see everybody get together.

Plus you have a dope kitchen option. I think it's a total of like 350 a person for six days. Yeah, you cannot beat that. It's really cheap. You cannot beat that, dude. So we always get apartments and houses and stuff like that. A, you cannot beat that. It's really cheap. You cannot beat that, dude. So we always get apartments and houses and stuff like that. A, you can actually relax. There's like a living room area.

You can chill. Usually you got like a little kitchen area or outdoor patio, which is nice. And you have privacy. But in addition to that, which is going to help with your relaxation, but in addition to that, is you can go get groceries, stock the fridge, and cook what you want to cook. So even though we like, you know, we try to get the local fare here in Amsterdam, we're still hitting the grocery store,

buying stuff we would normally eat at home, and two meals of the day, we're eating, like, healthy paleo-type food, a.m. and p.m., and at lunch, we're kind of going out and getting that. The other night, we had a meal, 40 euros, we fed everybody in the crew.

Yeah, like a dozen people. If we go out to a decent restaurant, you're going to pay 25, 40 euros a person. Yeah. Dude, when we were in Miami and we rented that big Coke mansion and we put like 24 people in it or something like that, we were on Miami Beach and you guys,

there was like four people. It was Mike and CTP and maybe you and one more person. You were coming back to the house and I was like, I'm going to go by the grocery store, buy some food, come back and cook for everyone. And you guys, you guys were doing something else and you were super hungry and you're all the way across town. And so you decided to like stop and get some food and you spent like, you spent like $200 on like some, some shitty, not shitty. It was nice, but it was a small meal, like a drink or two and it cost like 200 bucks for the four of you

and I spent 200 bucks and I fed like all 24 of us plus a bunch of people that we brought over. I fed like 30 people for the same price. And it's basically better food. Probably ate better.

It's better food. We ate way better. We all ate steaks and had salads and we bought a couple of half gallons and we all had some scotch and some gin.

It was good and we threw a big ass party for the same amount of money that took the four of you to not even eat a real meal. Yeah, we had a great time. Yeah. That chili was fun, man. That chili was so fun.

Waitress was nice. You never know. It's something, man. You go to a restaurant, especially when you're in a strange place, you don't always know what you're going to get. You don't know what the service will be like. No, man. Just get some simple things and cook it.

You're going to save so much time and effort. You've been doing that over six days in a row. Spend the rest of that day out having a good time on something. Like, open your experience over the food. And one of the last things to talk about maybe is sleep. No, that's not the last thing to talk about. But sleep, you know, because... We're going to keep talking.

Sleep is extremely important for recovery. And sleep is an easy thing to go out the window. So especially the bed is not what you're used to. There's light coming in the room. If you're like me, I'm someone who would really like to black out the room. I think everyone here blacks out their windows. Or if it's Sweden, it's 3 o'clock and it's dark outside. I'm like, oh, fuck.

Dark from 3 until 9 a.m. We're at the Christmas market. Doug's like, oh, man, we've got to get our midnight snack and get to bed. What time is it? 6.45 p.m. There's two things that I bring with me. I know Doug brings with him. I think he's a little bit better about using it, which is eye mask and earplugs.

Yeah, I always use an eye mask. I buy one of the ones from Walgreens. It's only like $10, but it's the one that's formed to your face where it goes down and then it kind of pops over your eyes. Eye bra. Yeah, we call it eye bras because it looks like a little bra your eyes where it's not like tickling yeah we call it eyebrows because it looks like a little bra it doesn't tickle

your eyelashes though which bothers the shit I mean when I'm trying to go to bed but yeah having an eye mask and earplugs is absolutely key

for when you're on the road especially if you're sleeping next to a bunch of other dudes that are snoring all night yeah we'll share hotel rooms who's the worst snorer

is it Mike? yeah Mike's the worst snorer you're also the worst Yeah, Mike's the worst snorer, for sure. You're also the worst at sneaking some cuddles in, too. He loves to cuddle. And he accused you of being handsy during sleep time. Oh, no. Oh, geez. Let's see.

He's like, how do I change the subject? Next subject. Oh, you talked about we had a really long flight on the way here. You got up and did, what, some squats and stuff? Yeah, man. If I'm on a plane for a long period of time, I always get up and I go next to the bathroom wherever there's like a little bit of room and I'll do bodyweight squats and just kind of, or just sit down in a squat position and just kind of do a little bit of like light

mobility, just stand up on a plane. I'll do it like every two hours or so. So if it's a 10-hour flight over here from back home, you know, I'll get up like four or five times and uh do a little mobility work and just not sit in that damn seat the whole damn time there's that probably makes is when you land uh if you don't do that you probably cannot train but if you do that you probably get right into it definitely at least a partially productive training session probably immediately because of that our friend uh so wrong fitness if you follow him on instagram

if you don't you should uh just Just So Wrong Fitness, I think, is the name on Instagram and Twitter. But he has stories of like, just like totally like whips out the bands on a long flight with his bands. He's like, you know, working on stuff and people are like, what are you doing? He's like, so he's trying to show the-

Yeah, and if you have no shame, it'll be a very useful thing while you're traveling. Show the flight staff how to mobilize while they're flying. Yeah, so a little bit of exercise and stretching on a plane can be good especially the long ones they don't they don't bust your balls too bad about getting up and walking around you have a and you also have a you have a little supplement right in my doctor michael yeah one thing i uh this is something i'm actually interesting because right what happens with me

can i say it happens to me yeah it's like i started the trip with good intentions where i unzip the thing and i try to pack all those supplements like i have a little zinc and i have some fish oil this that and the other i'm filling it all in there what happens is that bitch stays sealed pretty much the whole time so i get disinterested and starting my awesome vacation day we'll open up 15 bottles of stuff i know it's like the worst possible way to go about it yeah but you got a nice little thing you do yeah I've developed something over the last year or so. There was like a day where I woke up and I go, damn, I have got to get serious on the road. Because being on the road, I was treating it like a vacation too much.

So I was like, okay. So I got put on some subscription-based supplements, which really help. So I don't like – well, I like to bring in some coconut oil too when I travel because I need like a little extra fat in the morning a lot of times because I don't always get breakfast when I want. So I always have that MCT oil. Yeah, so you have some place like Sweden where there's not a lot of fat. Plus, if the fish oil I brought is not good, it could go rancid due to travel because fish oil is a lot more, what's it called?

It's volatile. Yeah, it's volatile. It gets exposed to a little bit of heat and now it's ruined or something like that. You can take only a few of those packets at a time. So the MCT oil, traveling with MCT oil, or I like to just do straight up coconut oil, is really good for me. I'll eat two or three spoonfuls of that first thing in the morning. I also subscribe to something called Athletic Greens. It's just a green supplement.

The reason I go to Athletic Greens is because I do believe that they do a really good job of making sure they have the best ingredients. And then also, they have subscription base. So I just pay those guys $100 a a month and every month they just fire over 30 servings and that's it. I'm getting where I really love. That's why when you asked me the other day last week, you were like, Hey, can I have a scoop? I was like, no, because I only get 30. Yeah. It keeps, keeps your freeloading friends off your ass too. Yeah. Well I can't. Hey dude, give me some, I feel like shit cause I'm not doing any of this stuff we're recommending.

Can I have a scoop of this? Woo. All right. I'm free to do what I want the rest of the day. Yeah, so the Athletic Greens are good. And yeah, it's 30 servings. It also motivates me to have that bag done before the next one comes. That is showing up every month. You've paid that amount of money. It's coming out again. And every month, you've got this thing.

It becomes familiar. It's always around. You're going to want to use that. You feel like an asshole if you don't. It's a good kind of motivating factor. I don't like buying anything that's not subscription based anymore anything that like i can use when companies when supplement companies i talk to them i'm like oh do you guys have like subscription they're like no we think that's kind of weird i'm like what like no it's also a good

low hassle for you and the person behind it's a good productivity thing to do too because now every month you take some of these stupid things you always go out and do it half the time forget you just make it where it's magically magically at your house all the time. Yeah. Probably cheaper. It's so easy a lot of time, too. You'll be like, I got to take three pills a day and there's 180 in the bottle. That's 60 days.

I can just put it on subscription every two months. Yeah. Amazon's great. You can do one month, two month, three month, six month, or 12 month, I think. Something like that. Amazon does a good job of that, too. Yeah. So I do the coconut oil.

And I like doing fish oil when I'm at home and coconut oil on the road first thing in the morning along with my athletic greens. I like doing that because there's so many vitamins and minerals in there. And a lot of those vitamins are going to be fat-soluble. Yeah. And if you have an empty stomach and you're just drinking it, you're probably not going to absorb it. So it's good to have that healthy fat followed by the athletic greens. And then also I have a vitamin D. I add some vitamin D to it.

I have like a little dropper. You prefer that over those capsules? I do. Is there a benefit of that? Yeah, and then especially, yeah,

I drop those in with my athletic greens. It's all in one shake. So it's like athletic greens sold me that or they gave it to me. I don't know exactly if you can buy one off

with those guys. You can get that whole food I guess, right? Probably. Yeah, so. Some mineral crystals and shit. You might as well be able to get some liquid vitamin D too. So I got the MCT oil, athletic greens, vitamin D, first thing in the morning.

And then, you know, I may go for a jog or do a little bit of yoga. I picked up yoga over the last year. I've got a little app called All In Yoga. Yeah, if you, that's on iPad. Just All Dash In Yoga. That's my favorite yoga app. I'm not a yogi. I don't go to classes all the time.

I don't know how to do it just perfect. I know the principles. And so if you can just learn the principles of yoga and then pick up that app, that's actually a really great way to get mobility and kind of exercise a little bit. If you don't have it. If you're in a hotel and all you have is like a gluten machine or like a Jazzercise studio, you can do that and actually load axially. Yeah, the other thing is when I'm traveling, I'm getting burned down a lot.

I'm getting bogged down. I'm stressed. And going and doing a heavy back squat or doing Fran is not a good idea. And so a lot of times yoga is the thing I need to ease back into being physical. Yeah. And if I get into a gym, I still don't go balls deep on my exercise deep on, on my exercise. So only mid scrote, uh, usually what I do, the last supplement I use on the road is before bed. So I have a first thing in the morning because I feel like first thing in the morning kind of sets the tone for the rest of the day. I don't think anyone can argue with that.

And then at the end of the day, I take, I like pure pharmas. Uh, like they have a subscription based thing too. They'll send you a month's worth every month, I think it's about $100 as well and it's got fish oil, vitamin D and zinc and magnesium, so these are really great complex to take right before bed

I actually set the vitamin D off to the side and take it in the morning vitamin D you produce it when you're exposed to sunlight so I feel like it could throw off some type of cascade of hormonal events. Well, maybe somebody has like an AM, PM variation of this. It would be really cool to know. Yeah, so that's my only complaint with that is I'd rather see the vitamin D at a different part of the day. But that is definitely what you should take before bed.

So between the athletic greens and some type of oil in the morning and then having the pure pharma mix in the night so that would be like if you if you didn't want to buy pure pharma stuff just some fish oil zinc and magnesium or zma supplement um and then that's really important especially the magnesium uh because it'll help you kind of relax and get higher quality rest when you do sleep uh am i missing anything, guys? Are we good? As far as your routine? Yeah, as far as my routine.

Anyone got anything on their routine? You got a routine, Doug? Man, I don't keep it very complicated when I'm on the road. Right now I'm doing krill oil over fish oil. So I take some krill oil, I take ZMA before bed, and I take vitamin D, both krill oil and vitamin D in the morning, kind of like you do, and then ZMA before bed. So I vitamin D, both Cruella and vitamin D in the morning, kind of like you do. Yeah.

And then ZMA before bed. Yeah. So I really don't take that much stuff with me. Mostly because I don't want to haul it all around and I don't care. Yeah. That's why I like the Pure Pharma. Just a very few things. That's actually why I like the Pure Pharma. It's individual packets.

I'm out of town for 10 days. 10 packets are going in my bag. Yeah, it makes it really easy. So like, yeah, most of the stuff I have, I'm not bringing bottles of stuff with me. It's in packets and set aside day by day. Yeah. The plan, planning ahead is the only way to make it happen when you're on the road, for sure.

Yeah, the only other thing I was going to say is, like, I like to put a priority, actually, on just getting quick, rapid, reasonable loads on my back. Because that always makes me feel so much better after lugging. Like, I'll try to sleep on an airplane. I'll be crooked half the time. My hips will get tight. Showing up to the gym, spending some time sweating and mobilizing, then it's pulling some quick speed deadlifts, like 70% of my best. For me, that sets a tone. The only other thing I'd say is even if you're an athlete, you travel and things are going to go wrong no matter how hard you travel or how much you plan

your travel. You're going to get a little wear of time. Maybe the food selection is not what you thought. So maybe just dial back overall the intensity or whatever or the volume just by 10%. Just take a little bit off. Assume that that's going to account for some of the mysterious factors. And from there, you can get decent training. Just give yourself some play. Yep.

What about you, Doug? Any advice on what do you you like do for training after you when you're traveling if it's a day of like if like i got off a plane and go to the gym then usually those days are pretty light like i'd rather do like a light 80 effort metcon on those days than then really wear it out but if i if i travel one day i'd take a you know i could get a good night's sleep and then the next day i don I don't need an easy workout to ease back into things. I can hit hard the next day. Usually if I've been traveling and I've had a day or two off,

then I feel fine to just go hard the next day. But if I just get off the plane, then usually I'll keep it a little bit lighter. I generally won't do anything that's overly heavy. I might still do some cleans, but I might do power cleans for 70% doubles or something like that, and then go right into some type of a lighter metcon high effort but the fatigue and the stress is low yeah exactly like if i if i could do that power clean for a set of five maybe i just do it for a set of fast doubles yeah or something like that and like i can i can feel good move fast everything's perfect technique and i'm not straining too much um but that that would be

only if i just got off the plane and went straight to the gym. If I didn't, then I think it's totally fine for me to just go hard right away. Yeah. Yeah, my first training session after travel was like 70% to 80%. Nothing crazy. No skipping anything warm-up. And definitely spent extra time in the warm-up. It won't take you a little longer.

Yeah, the warm-up is longer, so easing into it. Is there anything else we want to mention about traveling and staying in shape besides pastries? We'll hear it. Next week what? Next week you'll get to see us traveling in Sweden. Oh, yeah, next week you'll get to see the episode of us going to Sweden to hang out with Aleko.

And you're in for a treat. It's an upgraded episode. I've got, yeah, upgraded is the wrong way to put it. I would highly recommend that you watch that on our YouTube channel or go to barbellstroke.com

and watch that show. Dare I say, get your friends, get it, stream it to a big TV. Have a little CrossFit hangout party thing, whatever. Get some booze, get some whatever. Loosen up. And that's going to be like a premiere of it, stream it to a big TV. Have a little CrossFit hangout party thing, whatever. Get some booze, get some whatever.

Loosen up. And that's going to be like a premiere of it, I think. We'll have to pump it up from that angle. There's tons of behind-the-scenes stuff. Tons of it. It's going to be a TV event. It's like a multi-part show with behind-the-scenes stuff. It's like half interview.

Almost a documentary. Yeah, it's kind of like we do interviews, but it's also got a lot of documentary-style stuff, a little bit of storytelling. I think everyone's going to really dig it. I got to see just a little bit of it the other night. I got to see some of the edit, and I was blown away myself. So I think it's going to be a lot of fun.

A lot of work went into that. Cool. All right, guys. CTP. Word. And Charlotte. And Charlotte. Yep.

Charlotte Miles. All right. Thanks, guys. Cheers. Next time. See you. This is Andrea Agerger and you're listening to Barbell Shrug

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