Tips for Staying Fit on the Road

About 3 years ago I weighed 280 pounds. The bottom came while trying on size 50 pants and they were not fitting. I decided in the dressing room to lose weight by exercising and eating right. I lost 80 pounds in about eight months, getting as low as 199 pounds.

I put about 30 pounds back after a year following several missions trips to Germany and Romania. I have been between 215 and 230 ever since then. My goal weight is between 190 and 200 and I have yet to keep it there for any length of time. But recently I have rededicated myself to the effort and am well on my way to reaching this goal.

Of course being on the road 80% of the time makes staying fit and eating right a real challenge. I am currently making some progress in reaching my weight goal and thought the tips I have learned over the years night help others. If you are interested in maintaining your current weight or losing a few pounds I hope the following tips help.

1. Pray - Food can be an idol, it is for me, and I need the power of the Holy Spirit to empower me to gain the victory over my idols. Pray daily for the Holy Spirit to guide your food choices.
   
2. Eat In - This can be tough for an itinerating missionary, but make a deal with yourself that you will not eat out unless it is a special occasion, or in the course of building a ministry relationship.
3. Good Choices - When you do go out remember that you eat to live not live to eat. It's easy to lose control at a restaurant so try and look at the menu online and research the calorie and fat content before arriving. That way you will know what to order before the smells and pictures hit you.
4. Brand Loyalty - Seek out restaurant chains that have several healthy options but keep in mind not everything on the menu is healthy. Some examples include: Subway, Genghis Grill, Chipotle Grill, TGI Fridays, Soup or Salad, Jason's Deli, Panera Bread, Applebee's, Orange Leaf Yogurt.
5. No Red Meats - This is a must if you are trying to lose weight, there are some benefits to eating red meat but the negatives outweigh the positives here. Instead eat chicken, turkey (best choice), fish, and once in a while lean pork.
6. Drink Water - Your body is mostly water and many times when you feel hungry you are just thirsty. Before snaking (healthy of course) drink a tall glass of water and two tall glasses at every meal. Cut out sodas (including diet) all together.
7. Portion Control - Most restaurants serve way too much food with your order. My number one way to not eat it all is to ask for a take out container right away and split my meal (if I am not sharing with my wife, also good) and take it home or to the hotel for lunch the following day. Never eat until stuffed only until you are no longer hungry.
   
8. Join a Gym - Joining a good gym with plenty of weight machines, aerobic options, and locations close to your home is an important step in getting fit.
9. Schedule Workouts - When can you dedicate 60- 90 minutes a day three times a week to working out? Look at your calendar and see what days you are most likely available. If you are a morning person go in the morning, if not, then in the evening. Be sure to give yourself at least one day in between workouts to recover.
   
10. Strength Train- Aerobic activity helps you burn calories while active, but strength training keeps you body burning calories 2 to 3 hours after working out. More is not better here, you are looking for 14-18 reps with moderate exertion levels. If you are unfamiliar with strength/resistance training getting a trainer for a few weeks is recommended.
11. Free Training - This is a term I use for training when you are traveling. I hate to run but it is the one thing I can do wherever I am. Get a good pair of running/walking shoes and pack workout clothes. Make every attempt to stay on schedule no matter where you are. Choose a hotel with a fitness center (most offer this amenity) when traveling. You can also visit a park and play basketball or Geocache as a family.
12. Stay Active - Leading an active lifestyle on days you are not working out will accelerate your fitness and weight loss levels. Play golf, walk, go to the park, and other activities will help you lose weight faster.
13. Shop Smart - Choose foods that will strengthen and build your body, not make you feel sluggish and tired. Avoid processed food if possible. If you cannot buy fresh all the time get frozen not canned veggies. Pay attention to portion sizes and nutritional information. Try to plan out balanced healthy meals for your family.
14. Pack Your Snacks - One thing that really works is buying road snacks at the market before your trips. Convenience stores don't often have a wide selection of healthy snacks so buy ahead and back a grocery bar with nutrition bars, nuts, fruit, and water.
15. Be Persistent - If you slip, get up, analyze why you slipped, and develop a plan not to slip again. This is a marathon not a sprint so once in a while you are going to stumble. Being healthy and fit is not a fad, it's a life choice.

I hope this serves as a blessing. I am not a fitness guru or a expert, I am just a guy who struggles in this part of his journey with the Lord and has learned some things along the way. I am convinced that bringing discipline to this area of my life brings glory to God and refusing to do so brings dishonor. 


Philippians 3:19, Matthew 6:25, Romans 8:12-14