Rules on the Road

The new year is here and most of us have laid out some goals. If you haven't, you've been lazy and you need to get with the program. Don't set resolutions, though. Set goals. But that's a different topic for a different day. More on that later. 

So you've got your new goal. But there's some reality we all have to face. That reality is what we call life. Kids, family, meetings, the 9-5, plans with friends who don't understand fitness, etc.

One of the biggest problems we seem to face, though, is traveling. We have people to see and places to be. I'm willing to bet that you're stressing out just by reading this tiny portion of my article. Not to worry, I have a list of the five items for you that will help you out while you're on the road!

1. Get Your Mind Right

Before I get into the rest of this list, I want to make sure that you understand what you're getting into. One of the most common things I hear about is an unwillingness to eat something that hasn't been prepared by a chef at a five-star restaurant. Here's the truth, without coating it in sugar: your meals that you eat on the road won't be the tastiest you've ever had. Sometimes, they may not even be solid meals because a smoothie is all you could pack with you. Eating on the road isn't about fine dining. It's about prioritizing your macros and sticking to what you set out to do. After all, your goal wasn't to give your tastebuds the best year of their lives, was it? Didn't think so. So, if you're willing to substitute a five-star dish for chicken, rice, and steamed veggies, keep reading. If you're too soft to prioritize your goals, then stop reading and continue on with your day. 

2. Plan in Advance

Since we all have seemingly busy lives, we have schedules to keep us on track. Most of the time, you know where you're going to be a few days in advance at the least. I know some people who have meetings set months in advance. Either way, you're prepared for the day ahead of you. You should know where you need to be at what time, and how much time you have in between each appointment. So what do you do with that? You think ahead with your food as well. Take a look at your schedule for tomorrow. Find out where you have spaces in your day to eat the clean meals you have prepared. Do you have 30-minute breaks at 9, 12, 2 and 5 for example? Make four meals for the day, and divide your macros around those meals, depending on when your workouts are. Give it a try for one day and see how it goes. Prepare four meals (or whatever you need to get your macros in) and go about your day. You'll be shocked at how much easier your day will be due to the absence of food stress. 

3. Pack a Cooler

If you don't have some sort of sweet cooler with all the bells and whistles, then you need to get one. I'm all about living under your means and being frugal, but if your health is in consideration, then spend a little extra. You're going to need something big, and something that keeps your things cold or warm for a long time. This is an essential when it comes to meal prep and accommodating your schedule. Which cooler should you get, though? I recommend these:


I've got one myself and it saves me every time I'm on the road. 

4. Prioritize Protein

I don't want to de-prioritize carbs and fats too much, but if you've been following me for a while, you know that i'm all about building and preserving muscle as much as possible. Muscle is essential for fat loss, and for turning heads. Whether you're a guy who wants to be jacked, or a girl that wants to build a booty, you need muscle. In order to build and preserve that muscle while you're on the road, you need to prioritize protein. No matter what, you must have enough protein to meet your macros. Before anything else, make sure your protein goals will be met for the day. If you slack on your protein, you slack on your muscle building. Plain and simple. It surprises me how much people struggle with protein, it's too easy to get what you need if you're willing to make the sacrifices. Didn't meal prep? Not to worry, some microwavable rice, veggies, and canned tuna with a sauce of your choice should do the trick. Doesn't sound good? Too bad, so sad. Your muscles won't recognize the taste so suck it up. Refuse to eat the tuna? Then don't forget to prep and you can have all the seasoned chicken, turkey, beef, or any other meat you want. Stuck with 20 grams of protein left but you already ate your meals? Hit a gas station on the side of the road for a pre-made protein drink or protein bar. That brings me to number five.

5. Blend it Up

Although not recommended 100% of the time, one of the easiest ways to meet your macros is to blend them all up in a smoothie. I believe it's best to get most of your protein from real food sources rather than whey protein, but sometimes you're S.O.L. When you've got no other choice, say you're out of chicken to cook for your last meal of the last day of the week, it's fine. Don't panic. Here's an easy fix: find your protein and carb or protein and fat and blend it up. I do this every single day for my post-workout shake since i'm usually headed to meetings right after I train. Need a protein and carb? Easy. 100% whey protein powder, banana, and oats. I usually blend it with water and it tastes great depending on what protein you have. You can always use any sort of milk too. Careful with the almond and coconut milk, though. We don't want too many grams of fat with those carbs and vice versa. What about a protein and fat? Now we can get creative. 100% whey protein powder, milk, avocado, and coconut shavings. I promise you, it's sooooo good. Another option would be protein powder, milk, and peanut butter! There are endless possibilities when it comes to smoothies. You can also get your greens in a powder form and put them in there too!

So whether you're on the road 24/7, or just constantly running from meeting to meeting, these five steps will help you reach your goals. But remember, a willingness to make sacrifices must come first. The rest is a cake walk. 

Before you go, share this with your community! I'd be willing to bet that a friend or two of yours could use some help this too. And when you need some help planning your meals and macros with your crazy schedule, reach out to me and I'd be glad to help you. I'm in the service business and I'm here to serve you! You can get ahold of me by email ( or reach out to me on any of these platforms:

As always, thank you for reading!

"Most people adapt to their environment more quickly than they should. They adjust themselves to the situation rather than adjusting their situation to the dreams they have inside." - Unknown