High Intensity Hybrid Training

🚗✈️Your next trip, short or long, doesn’t need to result in you feeling like you’ve thrown in the towel on boosting your Wellness Portfolio through nutrition!

As always, you get to decide what you want the look & feel of your trip to be. If you decide you don’t want it to look much different, food-wise, than what you do at home, there is a solution!

When I travel, near or far, I bring food with me. The first order of business is to ensure you stay at a place with at least a microwave & mini fridge, & breakfast included in the rate (that way you don’t also need to bring cutlery & dishes!). A place with a kitchenette is beautiful, too, & an AirBnB with a full kitchen is 👌🏼 If you stay where breakfast is included, you can use food in the breakfast room to add to what you bring along (e.g. there are usually some form of 🍳served in the breakfast room).

Once my accommodations are booked, I pack my breakfast oats/ground flax/chia/powdered PB in separate zip-loc bags, 1 for each day. I also pack enough snacks (protein bars, Rx bars, trail mix) for each day, as well as supplies for my morning protein coffee. Finally, I pack oatmeal & nut butter for my bedtime snack.

Upon arrival, I buy eggs, egg whites, & fruit to use for breakfast & bedtime snack. Depending on activities & whether I have an AirBnB, I also buy food for lunches & dinners. However, eating out is an option, & I look ahead for places that I know will suit my needs. AND, with confidence, I suggest those places to the people I’m traveling with, while still acknowledging there may be some give & take with final dining choices 😉

I’ve used this setup for weekend road trips, as well as two week long air-travel vacations. No excuses!

🧡 Keep coming forward - Coach K

“I recently listened to a podcast with a nutrition coach who self-described as “someone who doesn’t have the body of a nutrition coach.” She isn’t shredded, and although she is going through a fat loss phase right now, that hasn’t been her focus of late, so she is walking around a few pounds heavier than what some would say is appropriate for someone who guides others through fat loss and body re-composition. She spent part of the podcast discussing how some people will choose their coach - nutrition and fitness - based on body type.

It struck me that it goes both ways…”

Link in profile to read the full blog post.

🧡 Keep coming forward - Coach K

Well, well, well…looks like summer might be on its way in the Great White North 🇨🇦

That means outdoor workouts and other activities in warm temps and hot sunshine ☀️

So, how much water should you drink to ensure you are staying well hydrated 💦

The general calculation is (body weight in ounces x 0.5) + 15-25 oz for every hour of sweaty exercise 🧐

Huh? What does that even mean? 🤓

Here’s an example: Let’s say you weigh 150lb. Your calculation would be (150oz x 0.5) + 15-25 oz = 90 to 100 oz of water each day (assuming only 1 hour of sweaty time). For my Canadian friends, 100oz is almost 3 L of water…Yup!😲

That’s a lot of water! Feel free to keep it interesting by adding fruit or veggies to flavour your water. I really like liquid water enhancers like Mio - some of these also come with electrolytes added, perfect for summer activities!🍋

Also, milk, juice, smoothies, soup, coffee, tea, etc, all count toward your calculation!

Fun fact: BCAA’s are just expensive water flavorers, and assuming you are getting enough protein daily, are not necessary. Save your dolla dolla bills!🤑

What’s your way to keep your water interesting and delicious?👇🏼👇🏼

🧡 Keep coming forward - Coach K