January 23, 2018 Roberto


Preparation is everything. It’s about looking at your schedule for the upcoming week and seeing which days are supposed to be busy. Running around all day on Monday and Tuesday with work and the kids? Prepare for it accordingly on Sunday night. Prepare some snacks, a lunch, and maybe a shake so that you always have food if needed. You can even do it while watching you’re favourite show or sports team. This is important whether you’re trying to lose weight or gain weight. People that go for long periods of time without eating tend to overindulge once they finally eat. If you’re someone like that then you’re better off eating regularly instead of binging and overeating.


We all have different schedules and we may find it hard to find the time but if you really break down your schedule then you can more than likely find some time. Do you spend 45 minutes on social media everyday? Why not use 30 minutes on food prep and 15 minutes for social media. And if your schedule really is jam packed then there are also alternatives now where companies make and drop off your food. Some of them even break down your macronutrients and calories. When there is a will, there is a way.



Everyone is different and therefore everyone likes different types of foods. First, you need to ask yourself what nutrient dense foods you enjoy. There’s no point of packing apples if you hate apples and never plan on eating them. There are many alternatives that work. It’s best to go with snacks that are high in protein and fibre as these will keep you fuller for longer periods of time. Protein shakes are another great option because they are convenient, easy to drink on the go, and can include anything and everything. Not really into shakes? Well you can also pack some raspberries with greek yogourt or cottage cheese. Both these options will keep you fuller longer and also offer more nutrition than let’s say a Tim Hortons muffin and bagel. Other easy to snack on foods include nuts, rice cakes, sliced fruits and vegetables, cottage cheese, and greek yogourt. Play with different quantities of snacks and see what works best for you.


Snacks and protein shakess


If you are someone who travels regularly then try Google Mapping (Is that even a phrase?) where you’re conference or hotel will be ahead of time to see what restaurants and stores are available to you. Many restaurants offer their nutrition information online now. Better yet, see if you can find a grocery store nearby so you can pick up some snacks or prepare your own food, assuming you have a kitchen in your hotel/ Airbnb. Doing the research and having some food will prevent you from eating at the first place you see which is usually a fast food chain.


What if there is absolutely no other option and you have to eat at a restaurant? No problem. Just be conscious of what you’re ordering. Order something that has less sauce, and greater amounts of protein and vegetables. The sauces tend to be high in calories, and the protein and fibrous carbs (vegetables) will keep you fuller longer.


I pack an ample amount of food as I would rather be over prepared than under prepared. Work was getting busier so I had to change up my routine as I found I was buying lunch more often.I found that I would start crashing a bit around late morning when I had consecutive clients from 5:30/6:30 AM – 12:30/1:30 PM.  So I started waking up 15-20 minutes earlier everyday so around 4:10 AM and packed like I was ready for the end of the world.

I  started making regular protein shakes that consisted of soy milk, Optimum Nutrition Protein, peanut butter, bananas, and some honey. Nothing crazy but it works for me. I then packed 2 sandwiches, and my first of two dinners which I would eat around early afternoon. I would also bring some apples, bananas and cottage cheese. Would I eat all of this? Not always but I always have food there if needed. I am now feeling a lot better as I have constant fuel and I don’t crash in the afternoon from a food induced coma. Although, I still take my regular afternoon siestas.

Nap Time For Recovery


Prepare yourself for the week ahead on your day off, which is usually the weekend, and it will make the week just flow. You’re always going to have unexpected circumstances come up but it makes it a lot easier to get back on track when everything else is already prepared. Prepare and plan regularly until it’s a habit. Consistency is everything.