Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  I am your host TJ Houston! Today I want to have a chat about fast food restaurants. When you are on the road a lot, there is gonna be a time in which you have to eat at a fast food restaurant so I thought I would share my picks on some healthier choices next time you are in the drive-through.  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 163. Trying to figure out the best calorie intake.  Weekly Update:  What's up with the delay between episodes?  Ran 16 Miles and fell, I kept going New Clothes! Size XS and 28 waist Changed up how I track using iTrack Bites for logging https://itrackbites.com/ switched to 100% calories.  IheartRadio!  Finally finished  reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones Intro thoughts:  Track everything! Figure out what you want before you get in line by adding a few things to your tracker Order water Order Plain Chicken Breast when you can, it is ok to be weird :)  Top 3 Fast Food Go To’s! Chic-fil-a Grilled Chicken Nuggets (0 FSP) Salad (0 FSP) Even a chargrilled chicken sandwich (6 FSP) Taco Bell Fresco Soft Taco with Chicken (4 FSP) Bean Burrito (8 FSP) Soft Taco (6 FSP with beef, 4 FSP with chicken) McDonald's Artisan Chicken Sandwich (7 FSP) Salad (No Dressing) (o FSP) 3 Piece Chicken Tenders (9 FSP) Kiddie Ice Cream Cone (2 FSP) Wendys Chili Chicken Breast Action Items You have to track EVERYTHING to keep it real Vegetables are your friend! Pre-track your food Don't be afraid to ask for custom items!  This has been Episode 20 of Fit For The Road, recorded on June 11th , 2019 and published June 19th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  I am your host TJ Houston! Today I share the mic with my close friend Ryan Worcester and talk about his transformation over the last few months and the success he has found with counting calories.  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 160.0 which brings my overall weight loss to around 65 pounds! Honing in on that goal of 155!  Weekly Accomplishments:  Down to 160 pounds Focused on eating cleaner foods, less processed foods Focusing more on calories then points, not abandoning weight watchers (yet) Using iTrack Bites for logging https://itrackbites.com/  Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones In today’s episode, I am honored to do an episode with one of my longest friends, Ryan Worcester. Over the last 8 months, Ryan has transformed his lifestyle and lost over 50 pounds counting calories. Today we share where he has found success and the tools he uses to stay on plan!  Intro thoughts:  You have to make a commitment to yourself Start with small changes Track everything Action Items Find a program that works for you (Calories, KETO, Whole 30, Weight Watchers, etc.) Plan ahead for social events (go for a run the morning of that holiday dinner) Get others involved to keep each other accountable

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  I am your host TJ Houston! Today I talk about how I book hotels!  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is up to 164.0 and my body fat is around 22. Honing in on that goal of 155! Happy Mothers Day!  Weekly Accomplishments:  Killing it with my water game Major setback on Sunday, Ran 14 miles, ate like 14 grown men, added about 8 pounds Ended the week strong with the help of my hotel burrito bowl Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones In today’s episode, I share my thoughts on points and why I tend to stay at Hilton properties, which Hilton properties I tend to choose, and a few hacks to maximize your stay.  Intro thoughts:  You have to put yourself first Put in the planning time when choosing your hotel If you don't ask you will never receive Action Items When it comes to choosing what hotel you book you have to put yourself and your goals first.  Find hotels that you like and speak to your needs Focus on your status in the beginning ALWAYS ask for the upgrade This has been Episode 18 of Fit For The Road, recorded on May 11th , 2019 and published May 12th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode.

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  I am your host TJ Houston! Today I talk about one of my absolute favorite topics, TECH!  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is up to 161.0 and my body fat is around 22. Honing in on that goal of 155! Weekly Accomplishments:  Killing it with my water game Stayed on track while being at home (very tough for me in the past) Habits are on track and felt super productive this week Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones In today’s episode, I cover these 3 pieces of tech and why they are my go-to! Mobile Phone - Android - https://amzn.to/2V4wCcv  Google Assistant & the Google Eco-system Widgets (Fitbit, Music, etc) Android Auto Headphones - Jaybird Tarah Pro - https://www.bestbuy.com/site/jaybird-tarah-pro-wireless-in-ear-headphones-black-flash/6289924.p?skuId=6289924 Comfortable Tips and Over / Under Design  Battery life  Custom Equalizer Wireless Weather Proof Smart Watch - Fitbit Charge 3 - https://amzn.to/2Lo5d5z Cheap (In case I lose it) $150 Awesome Battery Life (7 Days) Integrates with everything including weight watchers & my smart water bottle Does one thing well (simple) Waterproof Honorable Mentions Hidrate Spark Water Bottle- https://fitfortheroad.co/2019/03/29/hidrate-spark-2-0-the-last-water-bottle-you-will-ever-need/ Eufy Bluetooth Scale- https://amzn.to/2LtHUHR This cheap thing ($15) to hold all of my tech on runs- https://amzn.to/2LGayWn  Action Items When it comes to choosing what device is best for you, actually write down what is important.  This has been Episode 17 of Fit For The Road, recorded on May 3rd , 2019 and published May 5th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is up to 164.0 and my body fat is around 22. Down to the final 10 pounds!  Weekly Accomplishments:  Ran over 13 miles for my long run Only had beer twice Hit 1000 listens on the podcast! Thank You! This week’s schedule was tough, made for a rough week to build my habits Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones In today’s episode, I cover these 3 topics What are the effects of alcohol on weight loss  What are the alternatives? What are some low point drinks that I can have on weight watchers? How to manage alcohol consumption on Weight Watchers.  How does alcohol affect weight loss?  Calories When you drink your body focuses on breaking down alcohol and not the other calories you consume Increase in Appetite Dehydration Lower’s your testosterone level (lean muscle mass) Lack of discipline (bad decisions) When you are in weight loss mode, it doesn't take much to “hit you”  Hangovers aren't good for exercise Bottom Line, Alcohol has empty calories, it changes the way your body (metabolism) functions, and it lowers your inhibitions, so you’re more likely to eat unhealthy foods. Great article on 8 ways alcohol affects weight loss https://www.healthline.com/health/alcohol-and-weight-loss#best-alcohol-to-drink What are the alternatives or how can I mitigate the effects of alcohol? Order a “Soda with a Lime” Set a goal weight to earn a drink  Order water before your meal and order a drink with your dinner Drink 1:1 with water What are the best options if I am going to drink? Note, the points will not be 1:1, they go up exponentially as you have more. Wine - 5 Points Liquor (without the mixers) - Brandy, Gin, Rum, Scotch, Tequilla, Vodka, Whisky 3 points Easy on the mixers and diet soda Light Beer like Mich Ultra Weight Watchers Happy Hour Survival Guide -  https://www.weightwatchers.com/us/article/your-healthy-happy-hour-survival-guide Action Items As always be prepared before you put yourself into a situation where you will make a bad call Try to limit your intake of alcohol If you do decide to drink, choose your best option based on your taste!  This has been Episode 16 of Fit For The Road, recorded on April 28th, 2019 and published April 29th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Today's I share some tips on staying on your plan while you are spending your day at the airport.  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is up to 166.4 and my body fat is around 22 Weekly Accomplishments:  Off the wagon while home, had dairy queen 3 times!  Started focusing on productivity after reading unfu*k yourself. Which a full review will be posted this week  First, 3 days are off to a great start. No alcohol till 160! Current reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones In today’s episode, I cover these 3 topics Tips for preparing yourself before you get to the airport What to eat at the airport What my day normally looks like when traveling through the airports Tips for preparing yourself before you get to the airport Leaving from home?  Pack healthy snacks Always Carry a water bottle (don't forget to empty it before TSA) Research the airport restaurant choices before you get there so you know what to order.  Bonus: if you are a weight watchers member, add a few choices in the app so you know exactly what to order when you get to the airport.  Leaving from a hotel?  Have a large breakfast at the hotel if you have a morning flight Always pack plastic sandwich bags so you can pack some snacks like hard boiled eggs with you on the plane Grab some fruit like apples or a banana that you can toss in your bag Click here for my top 10 list of food I don't travel without!  What food should I eat at the airport? Do your research ahead of time Stay away from alcohol until your meal comes Try not to eat heavy, save your points until you get to your destination or back home  My typical day at the airport Research lounge/restaurant access Get there early Double down on fruits and veggies Action Items Write a list of snacks/food to pack before your next trip Research the airport before you leave! Research priority pass to see if it makes sense for you and where you travel  This has been Episode 15 of Fit For The Road, recorded on April 21st, 2019 and published April 21st, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Today's I talk about patience and how important it is to master patience in your weight loss program. Today’s  leading thought is “Patience and fortitude conquer all things. Ralph Waldo Emerson.” Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 164.0 and my body fat is around 20 Weekly Accomplishments:  Stayed on track with my runs (3,5,3,10 miles) Continue with struggling on long run days eating good calories Definition of Patience - the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset. Current reading Unfu*k Yourself: Get Out of Your Head and into Your Life 3 things I talk about in today’s episode. Be patient, put in the work Baby Steps are Still Steps Forward (Make 1 better decision today) Snowball Effect, small wins = big results (Couch to 5K → Marathon training) Action Items Write down the goal you are struggling with Take your big goal and break it down into bite size pieces Set time bound goals and hold yourself accountable Reflect on the good things at the end of the day “How was I better today than yesterday”  This has been Episode 14 of Fit For The Road, recorded on April 15th, 2019 and published April 15th 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Today's leading thought is “You owe yourself the love that you so freely give others.” Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 164.0 and my body fat is around 21 Weekly Accomplishments:  This week has been a roller coaster of gain but I ended back under my goal weight Dealing with injury this week with running Huge honor to be inspiring others 3 things I want to talk about today.  You have to be selfish Think of it as an airplane, you have to put your mask on first when you are on an airplane. What are a few ways you can put your mask on first so you can help others around you? Work-life balance Understand that there is no such thing as work-life balance but you can make strides to take care of yourself while you are traveling. It is time to put yourself first! Say no It is OK to say no while you are traveling and on the road. Say no to staying out all night, say no to un-healthy foods, and saying no to anything that gets in between you and your goals. One of the best parts of saying no, you quickly become the inspiration to others!  This has been Episode 13 of Fit For The Road, recorded on April 5th, 2019 and published April 7th 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode. Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month! 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Before we get into today's interview, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 165.0 and my body fat is around 20.5 Weekly Accomplishments:  Hit my weight loss goal of 165 Over 500 listens on the podcast First blog post! live on the blog:  Today we have another interview show with someone who has been a supporter of the show for a long time and is a constant source of inspiration for me to move forward with the podcast! Tara joins us from the Cleveland area and she shares her weight loss journey that started while traveling for work.   Look for some great tips for staying on plan while you are traveling as well as things Tara has learned along the way! You can follow Tara's journey over at: https://www.instagram.com/tlawrence3113_ww/ This has been Episode 12 of Fit For The Road, recorded on March 30th, 2019 and published April 1st 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode.

Episode 11 - An Interview with trainer Jeff Today we are going to do our first interview style show with a good friend that I have learned so much from and that is Jeff Mitchell. Jeff is someone that I met last summer at one of our Lumix events and we have stayed in touch and he has helped me a ton with my weight loss journey!  Show Notes Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Before we get into the interview, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 169.0 and my body fat is around 21. My Weekly Accomplishments:  Ran 7 miles Non-Stop Stuck to my running plan while listening to my body Stayed within my points! Key Takeaways from today’s episode,  1- Cardio in the morning!  2- The Walmart Diet:  Steamed Veggies Tuna Packets  Have eggs hard boiled at a restuarnt close to your hotel (iHop, Wafflehouse) 3- Make time for yourself when traveling. You can do this!  If you have questions for Jeff, you can follow him over at:  Instagram - https://www.instagram.com/futurephysiquet614/ Facebook - https://www.facebook.com/trainwithfp/ Website - http://trainwithfp.com/  Email - jeff@trainwithfp.com  Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for weight watchers, click this link for a free month!  This has been Episode 11 of Fit For The Road, recorded on March 11th, 2019 and published March 24th , for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode.

Title:  Episode 10 - Mindset “ you can't hunt for more than one rabbit”  Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home! Today we are going to talk about one of my favorite topics and that is mindset. Mindset is something that I have been really focusing on the last few weeks and I wanted to share a little bit about what is working for me!  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is down to 167.0 and my body fat is around 21. Weekly Accomplishments:  Started Marathon Training Ran 6 miles Non-Stop Down to 167 which is almost 60 pounds since I started my journey Show Notes Mindset  What is mindset? - the established set of attitudes held by someone. Habits How long does it take to develop habits? - 21 days Discipline Envision the goal you just achieved, imagine going back to before that Imagine how close you are to your next milestone Accountability To yourself To others Surround yourself with the right people Being that healthy guy Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for weight watchers, click this link for a free month!  This has been Episode 10 of Fit For The Road, recorded on March 17th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode.

 “How do you eat an elephant?” The answer? One bite at a time!  Today I talk about the first “bite” I took towards a healthier lifestyle about 60 days ago; I joined Weight Watchers! This episode talks what I have learned over the last 60 days while following the program including the good, the bad, the ugly. Ok maybe not ugly but you get the idea.  Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of today, my weight is down to 168.6 and my body fat is around 22%. Show Notes Overall I have been super excited with the results of the weight watchers program and I wanted to share with others the things I have learned. Let’s start with the good!  Good Weight Watchers promotes a healthy/steady weight loss Small weekly weigh in victories add up to a lot of noticeable weight loss One bad day doesn't kill your progress The Weight Watchers mobile app is a godsend The app is easy to use Syncs with Apple Health (my health dashboard) There is a huge database of food that you can look up/scan barcodes  Direct link to Connect, Weight Watchers social network focused on a healthy lifestyle Food There is a lot more variety then other weight loss plans especially if you get creative with the 0 point foods! If you want to indulge in your favorite foods you can! Just not every day.  Several low point recipes from the Weight Watchers community on Pinterest, Connect and Instagram Bad I find Weight Watchers is a bit tough to follow when you are forced to eat out You are forced to estimate the ingredients in your meal instead of having exact numbers Pro Tip! Ask for cooking spray whenever possible Too many artificial sweeteners in low point /low-fat foods I have a love-hate relationship with how points are calculated In a smoothie, bananas are 7+ points, if you eat a banana it is 0 I wish I knew the number of calories I intake daily Scanning doesn't take into account 0 point ingredients What will I change in the future? I am going to start double tracking in my fitness pal to see how many calories I am consuming I want to be more active in the community Try to eat more clean foods Hopefully, this 60-day check-in helped you determine if Weight Watchers is the plan for you. If you are looking to sign up for weight watchers, click this link for a free month!  This has been Episode 9 of Fit For The Road, recorded on March 9th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of today's episode.

In this episode I shared how I was able to stick to my goals while in the city of sin, Las Vegas!  Weekly Notes:  First race completed (4 Mile Run) Breaking PR records with running 10k Social events are tough when staying on course Pre Game Scale Knife Snack plan Meal plan Water,water,water Dry goods If you are there as a vendor, ask if there is an exhibitor lounge Refrigerator  Call your hotel first Be aware of signs if there is a fridge in your room Site medical reasons If you do end up having to pay, ask if there is an upgrade that would cost the same thing Groceries Develop a plan Don’t over buy Don’t forget baggys, foil, and packaged lunch meat  is a great way to get free containers Lots of veggies, string cheese, poppables,bread wraps, English muffins (cheap toaster). Pre cooked turkey sausage and chicken breast, oat meal (hot water from Starbucks)  Take a piece of luggage Whole Foods is at the end of the strip  Smiths Exercise Plan for tons of walking Your resort fee pays for the exercise facilities  Go for a run on the strip Plenty of planet fitnesses around Classpass  For more information or if you need anything from me, feel free to reach out over at fitfortheroad.co

Todays Leading Thought is " If it doesn't challenge you it doesn't change you " In todays episode we talk about that thing that a lot of people love to hate… Running. I too was a hater until it became my goal and now, I am obsessed! But before we get into that, Weight Loss Update, 2019 starting weight 192, Body Fat 25.1% Today: 174.2  Body Fat 21% My story about running Run 5k by my birthday The romance of running See a different side of a location when traveling Can be done anywhere without special gear Recognizable Gains Small goals become big accomplishments Races all the time everywhere Lots of other runners What to pack, being prepared Apple watch and airpods (extra headphones, dedicated charger when I travel) GPS/  Apple Pay Band-Aids  Lots of extra clothes (shorts and pants, long and short sleeve) hat and gloves Pre workout Post workout UA Record Center of everything Syncs with apple health Couch 25k 3 days a week Music incorporated 5k to 10k and beyond Apple watch integration Nike Run Club Tracking distance Pace Achievements Challenges Audio Coaching This has been Episode 7 of Fit For The Road, recorded on February 23 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production assistance of todays episode.

Todays episode talks about what I am packing for a 16 day trip in multiple cities across the USA. From exercise tools to what food is going in my luggage, my goal is to help you be prepared for your next trip! Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home! Todays Leading Thought is "I don’t believe in luck, I believe in preparation.” Bobby Knight As you may know, I tend to obsess over being prepared when I travel. I want to make sure that I am always ready for anything on the road. In todays episode I share what I am packing for a multi city trip (CLE - AUS - CVG - LAS). I would love to hear from you and what you always have to have in your suitcase when you travel! These items help me to mitigate any issues that could pop up to take me away from my goals. Before we jump into our topic, here is a weight loss update, at the beginning of 2019 my starting weight was 192, and my body fat was around 25%. As of today, my weight is hovering around 176  and my body fat is around 21%!  This week I also had a significant #NSV that I am super proud of. When I started weight watchers at the beginning of January, I made a promise to myself that I would run 5k non stop before I turned 30. For the last 7 weeks I have been following a 5k training plan and I am happy to report that last Thursday I ran 5k non I hit 5k at a 10 minute mile pace!

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Todays Leading Thought is " If you know the enemy and know yourself you need not fear the results of a hundred battles." - The Art of War In todays episode I share my secret weapon to working out while on the road no matter how crappy the hotel gym is. Weight Loss Update, 2019 starting weight 192, Body Fat 25.1% Today: 178  Body Fat 21% Weekly Notes: Doing much better with Water Intake using the hydration app - https://hidratespark.com  Protein Power Latte are my new favorite low point treat! Halo Ice Cream Working out at the hotel is like a box of chocolates, you never know what you are gonna get. Full Transcript Will Be Available this week over at http://fitfortheroad.co 

Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices when you are away from home!  Todays Leading Thought is “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Will Durant In todays episode I share some thoughts on a book that I am currently reading and what habits I have changed in the new year and the tools I am using to track them. In this episode I talk about these 2 books: The Power of Habit: Why We Do What We Do in Life and Business - https://amzn.to/2tcysN7 Getting Things Done - https://amzn.to/2GlwFNl And I also talk about these 4 apps: ToDo App - https://todo.microsoft.com/en-us Productive App - http://productiveapp.io Headspace - https://www.headspace.com Spanish - https://www.busuu.com/en/mobile Weight Loss Update, 2019 starting weight 192, Body Fat 27.1% Today: 179.4 Full Transcript Will Be Available this week over at http://fitfortheroad.co 

In todays episode I share a few items that are always in my bag when I am on the road. These items have helped keep me on track and motivated with my weight loss journey. Leading Thought- Todays Leading Thought is “Proper preparation prevents poor performance.” Stephen Keague Weight Loss Update- Weight Loss Update, 2019 starting weight 192, Body Fat 25.1% Today: 183 ish (find out why in today’s episode) Show Notes: Gaiam Foldable Yoga Mat  Foldable Daily Morning Yoga Situps, Squats, Pushups eBags Crew Cooler Lunch Box (Luggage) Cold Storage Storage of other eating accessories like salt and pepper and spoons etc. Fits perfectly on Luggage  Nalgene Bottle Shatter Proof Always have water Add a carabiner Make it personal Shaker Pre-workout Protein Mixing Container (Powdered Peanut butter) Measuring Cup Food Travel Scale Measuring  Accuracy Eufy Smart Body Weight Scale Upgraded to the Eufy Smart Scale Bluetooth vs Wifi Shows BMI Syncs with Fitbit, Apple Health, Google Fit Show notes over at http://www.fitfortheroad.com 

In this episode I share what plan I am using for 2019 to keep my wellness in check while on the road! For show notes, visit http://www.fitfortheroad.com 

This is a quick introduction to explain what the podcast is and why I am doing it! I would love for you to follow along on my journey to being healthy while on the road!  You can also check out my blog for show notes over at http://www.fitfortheroad.com