“Ask Brian” Hangout w/Coach Brian II Practical tips for eating and exercising while traveling
What You’ll Learn:
- Talk about how to stay healthy while traveling
- Practical tips for eating and exercising on the road
- We’ll do a live GM Work-in together, that works in any hotel room (or bedroom)! Warm-up, Resistance, High-Intensity, & Cool down
- I’ll answer your questions
Hi Brian, hoping you can answer this. Had a very good conversation with Jon on his ask Jon 41 a couple days ago. He told me I need to have 3 rest days as menopause causing insulin resistance and he thought I needed rest from exercising most days. Made a lot of sense. I talked to u about it a while back and you sorted out my tabata training for me (thanks!). My issue is this…today is my first proper rest day where I forced myself to stay in and not exercise! But what a day it’s been, felt really low, none of my usual endorphin release that I get from doing my 15 min tabata training. I love going out most mornings and doing that. But I understand jons point and have agreed that I should work really intensively on an exercise day, and then total rest on a rest day, which he says to have 3 a week. Can I just go for a gentle walk on a rest day, or do gentle yoga? I need it to release those endorphins. Not doing it makes me feel low. What do you think?
My routine now is Monday 15 min tabata run, and weights class (really heavy weights as u and Jon both suggested) later, tues light yoga 45 mins, weds OFF! Thurs light yoga, fri 15 mins tabata run and weights later, Sat and sun OFF. With another run in there somewhere on a yoga day probably. Is it my diet mentality that tells me that’s not enough exercise? Just feels lightweight to me! And what can I do on the off days that doesn’t count as exercise? I need to feel those endorphins. Help!
Hi Annabel,
I like to do some exercise everyday (or I am not that great to be around) so I know what you mean.
The high intensity wok can take it out of you so that is why Jon wants you to rest to allow your body to recover. It is a good idea.
A walk on your REST day would be great as would some stretching to. My REST day is when I get out the foam roller, stretch, have a gentle swim or walk but keeping intensity low and the enjoyment high.
Go for flow on your REST days.
Hope that helps
Brian
That’s really helpful, thank you!
I have an interesting question! I have been challenged to cycle 500miles over a month, cycling 30miles most days down the Loire river in France. Decided great opportunity to get fit and get into biking rather than running (which is injuring me…mentioned this to u before). How on earth am I going to incorporate GM in this? my concern is eating enough to keep me going through the day, but limited resources to food. Won’t be able to get organic or carry my chia etc, as minimum weight on bike. And concerned this won’t be GTGE, will be continual cycling with water and lunch breaks. Stopping at guest houses and eating whatever they feed me in evening. help. Hoping can get good breakfast….it’s the rest that concerns me. What do u recommend I try and look for at lunchtime to give me enough energy? Can u recommend any GM friendly energy bars, as they all look like crap to me! Hope you can help!
Hi Annabel,
Wow! Sounds like a great challenge! Make sure to take care of yourself during this journey and to stop if your body tells you to in order to prevent long term injuries. We recommend that you keep up with supplements like Green Me Up Jonny and Gabriel Greens to help get those greens in when you are unable to at people´s houses. If you cannot choose what you eat, eat mindfully and slowly. Protein will be important to help feed your muscles as well as complex carbohydrates for stable energy.
In regards to GTGE, you can ride normally and maybe for a few minutes push it to achieve GTGE and then go back to your regular rhythm.
Good luck and don´t forget to listen to your body and be gentle to it during this journey.
Janine
The Gabriel Method Team
Thanks for this! What do you mean by complex carbohydrates? Vegetables?
Hi Annabel,
You are correct! Complex carbohydrates are vegetables as it takes your body longer to break down and utilize versus simple carbohydrates (breads, pastas, which can give you a burst of energy but can cause you to crash…which is something you do not want while riding your bike for such a long stint). Choosing the best food as fuel will help you throughout your journey.
Good luck!
Janine
The Gabriel Method Team
Sounds great Annabel.
Janine has answered your question well …thanks J.
I would have encourage you to go through my flexibility videos and do some stretching pre/post your ride.
‘being bendy’ is a GM principle so important yet often overlooked.
This with j’s suggestion will work well.
Have a blast!
Brian
Thanks Brian, that’s a great idea! Might try and find a yoga class on my days off….loved your suggestion of seeing stays in hotels in a different way, in your video…rather than lookingfor a great place to eat,,look for a local yoga class, definitely gonna do that one!
Also, just checked your videos, which one is best for flexibility you are talking about. Confused as there are so many!
That’s what I do too, Sharon. Also I write it down on a card, stopping and starting the video as I write it out. I more or less remember them after a few times, but the cards remind me.
Brian, I notice a lot of these are for upper body. Do you have some full or lower-body ones you might do on the Hang-Out too?
PS Love you little doggie 🙂
HI Esme,
thanks for your post.
I will concentrate on lower body routine next Hang Out I think. Got some interesting info I want to share.
Stay tuned 😉
Our little dog is ‘milly’ she’s so small I forget where she is.
Kindest regards
Brian
Just zoomed it to the end and did the rotator cuff stuff and the 20 sec. Bit. It’s good for a little am something…..better than nothing right.
Thanks and top of the morning. Sharon
PS Yes Annabel, I am moving. At least trying.
Is there a link to a “get thin or get eaten” workout like the one you did in your hour hang-out? I could do that… and want to try… I’m not much of a self starter with exercise so if I could just click right to one or down load it.. Thanks for creating this time together, it is already proving helpful. Looking forward to the next hang out….. Sharon
Hi Sharon,
There are several Get Thin or Get Eaten workouts from Brian on this page: https://members.thegabrielmethod.com/fitness/
A few specific ones are:
https://members.thegabrielmethod.com/high-intensity-in-a-chair/
https://members.thegabrielmethod.com/video-new-gtge-workout-with-equipment/
https://members.thegabrielmethod.com/tabata-training-the-incredible-4-minute-workout-video/
I hope this helps!
Janine
The Gabriel Method Team
Hi Sharon,
I have a couple you can do here in the SG
https://members.thegabrielmethod.com/video-new-gtge-workout-with-equipment/
https://members.thegabrielmethod.com/tabata-training-the-incredible-4-minute-workout-video/
Enjoy 🙂
Another comment and a question: I think Annabel has made a good point. What I do is take notes. I have written your exercise routines on little post cards to keep with me while I am doing them to my music, first thing in the morning after my visualizations with an interval timer I have on my iPod.
I’m planning to go to the Omega Centre for Jon’s retreat there, so the travel tips were great too. Again, notes help but it would be good if there were a précis somewhere as well.
Could you show us a full resistance band workout for travelling please? They are so much more portable than weights or even refillable water bottles. Thanks again, Coach~~Esmé
Thanks Esme,
there is a Resistance Band work in here
https://members.thegabrielmethod.com/resistance-bands/
that may help, but I will do another in a Hang Out soon too.
Sounds like I will be creating some notes from my Hang Outs due to popular demand 🙂
All the best,
Brian
Hi Coach Brian,
I have been enjoying “hanging out” with you too–your exercises are so do-able for a lot of us with some weight issues, yet are a great workout.
My question comes from my session with Ask Jon call today. We were discussing type 2 diabetes, and he suggests the better approach is, rather than losing weight to get normal blood sugars as I have been constantly told, it’s better to normalize the blood sugar and then the weight will gradually go will the big reduction in insulin injections.
So a part of getting blood sugars down is to exercise–I know that, both from learning and experience. But you recommend only to do them every second day. I am wondering what would be good physical stuff to do on the alternate days to get the sugar down without over-exercising and turning on the FAT Programs? I was wondering about yoga? I bought the DVDs with Katrina Love Senn but have not actually done them yet–they only arrived on Friday and I was busy over the weekend. [Excuses, excuses! :-)] Thank you
Katrina’s yoga session would be perfect for the other days Esme. A big part of GM Fitness is our principle of ‘Being Bendy’ so Katrina’s excellent work fits in nicely.
Let me know how you get on.
Thanks for taking the time to post.
All the best,
Brian
Any chance you can put these tips into a short video or notes? It’s hard for me to listen to a whole hour to find the tips! And I’m sure it’s the same for many people. Can you add a 4 minute ‘on a plane’ workout for example!?! And a list of tips for eating healthily on holiday somewhere where I can locate it without having to listen to an hour of video? Not being rude! Just would be great if possible! Love your ask Brian video idea, nice to see the real person communicating for a long session, but if you could cut your info into snippets for us to revisit that would be great! Thank you so much and hope you don’t mind me asking!
Hi Annabel,
thanks for your comment.
I like your ideas and will communicate them to the team and see if we can come up with a solution.
No problem for asking, I want to make the resources as ‘user-friendly’ as I can so please keep the suggestions coming.
Kind regards
Brian
thanks, I love to train but have destroyed my knees with martial arts. So I am looking forward to finding new ways to weight train. Your videos are helpfull. I still train in martial arts, but am alot more careful than in the past, and would entertain better ways of training. (I dont kick things but would be better served in knowing how to strengthen lower body muscles without contact ). If that is possible.
Thanks Bill
That’s a good idea Bill. Many of GM clients have difficulty with knees, ankles, etc so I may do my next hang-out on exercises suitable.
Good suggestion, thanks.
Brian
Your videos have been extremely helpful. Thanks
Bill
No worries Bill.
Thanks for connecting and let me know if I can be of any help.
All the best,
Brian
Hi Brian
Just wanted to say how much I enjoyed your latest hangout session. Although I’m not going on holiday soon I found the tips very useful, interesting and applicable to everyday life and it’s a good idea to have a theme for your sessions.
Thanks for answering my knee exercise question so well too. The work out was great and i really felt the benefits. It’s nice get different ideas for interval training rather than just thinking of the bike and cross trainer at the gym. Exercising without expensive equipment and resources is fantastic so thank you for your ideas to help us.
Thanks Natalie,
I’m glad you found it helpful.
Let me know if there’s anything specific you’d like me to cover in the next hang out.