Fit For The Road

TJ Houston

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.

  1. 13/05/2020

    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 Podcast Monday Morning Motivation New 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 Closing Thank you so much for watching and sticking with me your support means the world to me!

    12 min

  2. 19/06/2019

    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

  3. 20/05/2019

    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

  4. 13/05/2019

    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.

    38 min

  5. 07/05/2019

    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

  6. 29/04/2019

    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

  7. 22/04/2019

    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 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!

    25 min

  8. 16/04/2019

    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
See All (21)

About

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.

Information

  • Creator
    TJ Houston
  • Years Active
    2019 - 2020
  • Episodes
    21
  • Rating
    Clean
  • Copyright
    © TJ Houston