Fit For The Road TJ Houston

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!

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! 

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

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.

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! 

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!