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Fit For The Road
By TJ HoustonHealth & Fitness
Fit For The Road episodes
- I Owe You An Apology
Hello and welcome to Fit For The Road, a podcast dedicated to making healthier choices each and every day!
I am your host TJ Houston! Today I want to talk about what I have been up to an overall apologize for abandoning you.
Before we get into that, I think it is important to share my weight loss update for 2020. This year, on January 1st, my starting weight was 172 pounds, and my body fat was around 20%. As of this week, my weight is down to 168
Weekly Update: (Non Scale Victories)Whole 30 Is Over
We Celebrated with Pizza :/
Intro thoughts:- An Apology
- Up to speed over the last 8-9 months
- What to expect from here on out? (Double down!)
Weekly PodcastMonday Morning MotivationNew YouTube every Monday @ 9am!Action Items- Help me to stay accountable! If I don’t put on my mask, I can’t help you!
- Let me know how I can help you.
- Check out my youtube channel for visual content
ClosingThank you so much for watching and sticking with me your support means the world to me!
13 min - Where have I been? and what I eat at fast food restaurants on the road!
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!
25 min - Interview with Ryan Worcester, Calorie Counting King!
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
40 min - Some tips on booking your hotels
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.
39 min - Let's Talk Tech!
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!
26 min - Let's talk about alcohol.
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!
21 min - How to eat healthy at the airport!
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 airportLeaving 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!
26 min - Patience
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!
21 min - Put on your mask first!
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!
22 min - An Interview with fellow WW Traveler Tara Lawrence
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.
33 min
About Fit For The Road
From the publisher's feed
My name is TJ and I travel a lot for work. One thing that is really hard on the road is staying healthy and making healthy choices. This podcast is a way for me to share my journey to a healthier…
lifestyle while traveling over 150 days a year.