Hey guys, Nate here. I'm proud to announce that I'm now the Program Director of Scrawny To Brawny. From now on all of my blogs and articles will be posted on the brand-new Scrawny To Brawny Blog. So if you enjoyed what you read here, please go check it out. (It's awesome, if I say so myself.) I'm keeping the NGE website alive for resource reasons, but will no longer be actively updating it. The best way to get in touch with me is through leaving a comment on the Scrawny To Brawny blog or by posting on the S2B Facebook page. See you guys over at the new blog!
Waffles, Beer, and Other Health Food
How I'm Eating While Traveling Overseas (Plus a Quick Workout Video)
Last night, after sampling some Jenever (a Dutch alcohol) at a 200-year old bar, walking through the Red Light district, and dodging stoners on bikes, I had a Belgian waffle covered in powdered sugar and warm chocolate. It was decadent, sweet, and delicious. It was not, obviously, "healthy."
"Did You Bring Protein Powder?"
I've received a lot of questions on how I’m eating and training while I'm on my month-long Europe trip. My answer: however I want.
I'm not on a diet. In fact, I really despise that word; I find it constricting and too focused on the short term. So I guess I'm on the "anti-diet" – let's call it the healthy lifestyle plan.
I know how to eat healthy to build and maintain a muscular body for the rest of my life. And more than 90% of the time, I choose foods and eating strategies that help me gain muscle, burn fat, and provide me with energy.
But don't think for a second I'm going forgo a Belgian waffle while I'm enjoying my time overseas because it's "not healthy." (That goes for any traditional dish or drink in any country, by the way.) I know it's blasphemy, but I did not bring protein powder, fish oil, or a workout drink. It's extra stuff I didn't want to carry or worry about.
Does that mean my healthy lifestyle is going out the window for this whole month? Not at all. In fact, I'm not even taking a break. I'm just choosing to enjoy things I've never tried, while making "healthy" decisions most of the time. You don't have to make it either/or.
I do have a few "rules" I abide by on the road, though.
Nate's "On the Road" Nutritional Plan
1. Eat a high-quality breakfast of protein and carbs.
The last few days it's been three eggs (hardboiled or scrambled), whole-wheat toast, and fresh fruit.
2. Drink lots of water.
3. Choose lean meat and veggies whenever possible or when a "must-have" item is not on the menu.
(A "must-have item", by the way, is any food or drink that locals tell me I must try before leaving their country.)
I've had some amazing grass-fed steaks with roasted peppers and chicken with mixed vegetables the past few days. I've also had my share of French fries dipped in mayonnaise (weird but good), beer, waffles, and chocolate.
The Rules Don't Change
Whether I'm in Amsterdam, New York, San Francisco, or back home in Montana, I still follow the above rules. But I always leave some wiggle room like sharing cheesecake with my girlfriend after a fancy dinner or eating cinnamon-raisin swirl peanut butter sandwiches with vanilla cream cheese and sliced Granny smith apples with saboteur John Romaniello.
The simple fact is you can eat healthy and stay in shape while traveling. All it takes is a bit of planning and following a few set rules. The point isn't to restrict yourself from everything or drop every single healthy habit, but rather to pick and choose your battles.
Now if you'll excuse me, I hear some Belgian beer calling my name.
My Bodyweight Morning Workout
While I'm excited to hit some gyms in Munich, London, and a few places in between, I'm not focused on building muscle while traveling. That's why I've been doing the following bodyweight circuit every morning. It's just enough to burn some calories and get the day rolling.
Notes and Random stuff
Thanks to Jayton, Arjan, Rudolph, and Nick for hanging out in Amsterdam.
- I'll be in Brussels, Bruge, and Antwerp the next few days before heading to Munich. If you live in or around any of those areas, drop me a comment.
- Still on the list in the next few weeks: Prague, Stockholm, London, and Leeds. I'll let you guys know when I get closer to those areas and have exact dates.
Comments for This Entry
Its ''proost'' nate :-)
Have fun in Brussel, lots and lots of good beers there. Also, its normal to start drinking beers at 11 in the morning
BRUSSELS! Home of porn. Yahhhhh. I gotta get there, the beer & chocolate are the best. My tennis coach/boss is from there. Go Mignolet.
Ahhh, and home of the GREAT Xavier Mallisse. The X man with the killer forehand.
Have fun Nate you lucky dog you.
Also, is Jean Claude Van-Damme considered like Elvis there?
Making it "either/or" is a problem I have when traveling. I'm working on it, though! I'll be putting it to the test this weekend - gonna hit up Nashville for a couple of days.
Have fun, Nate!
Wow! Are you really coming to Leeds, UK?! GOOD LAD!!
Get at me for Leeds meetup/workout for definite. The Manchester boys had better show up too!
When your in leeds, check out Mr Foley's ale house. Cracking local beers on draught and a mix of world beers.
Cool video and routine.
I took the courtesy to embed the video on www.Fitness-Blog.dk, which is a Danish blog on Weighttraining, nutrition and health in general. I've of course attached a link to your site, so you can except a few new danish readers within the next couple of days ;)
Good stuff, as always Nate. I like your balanced attitude. Too many of us fitness junkies turn into fitness nazis and can't vacation. The flip side is that just because you're on vacation doesn't mean you have to eat like an idiot either.
I'm kind of shocked that you can't find a gym in Amsterdam? Thanks for the quick update and have fun.
Hey Nate, Ill be able to meet up when youre in London buddy. Drop me a line when you know your schedule
Hey Nate, Ill be able to meet up when youre in London buddy. Drop me a line when you know your schedule
Had a good time in Amsterdam a few nights ago. Good meeting you. Also, definitely going back to "In de Wildeman."
Nice bro. The bodyweightz stuff is good
Order your fries with andalouse sauce. Nothing else compares. Excess calories abroad are easily burned by walking around. I ate terribly when I was there, and I lost 20 pounds in 6 months.
And Prague is a blast. I have fond memories of Chinese food and Jamaican rastafarian bars...
very interesting. I agree with your nutrition style while traveling or on vacation as I implement it as well.
Sounds like a fun trip. Will you be continuing the Show and Go program when you get home?
One other thing to add, I've been living in Holland for six months now and do not eat as well as I did in the US. I drink more soda and eat more fried food because usually that is all that is available to me where I work. But the interesting fact is I, I am not the leanest I've ever been. Food here, although not perfect, is much more natural than in the US. For example high fructose corn syrup is not allowed in the EU, they actually use sugar in Coke here.
Just something else to think about.
Def can't pass up waffles in Belgium.
I heard 'Red Light' means 'GO' in Amsterdam...this true?
I hear the Black Keys in the background there. Nice to see NE Ohio represented!!
Munich is awesome, great city and even better beer. How come you're heading to Leeds? Would be great to meet up when your there!
I'll be in Leeds for a Black Keys concert on Halloween. :)
so are you only here for the one day?
Great post - Nate. Totally agree with the "diet". Too many people get caught up in the word. Its all about healthy lifestyle changes. Great workout vid at the end too!
Hey man! Let us know when you are in Leeds. I sent you a post before my gym is Manchester which is about an hour form Leeds. You might want to come to Manchester for a day a do some training at Primal! Have fun!
Be careful with the strong beers in Belgium!! You want to find you hotel after a night out!
I like the way you despised the word diet into healthy lifestyle plan. Your On the road nutritional plan is very helpful for those who want to travel abroad. Keep up the good work. That way, I can still maintain rock hard abs.
The photo at the top of your post is awesome in every respect: colors, textures, framing to name a few; looks very professional.
I love how I am listening to the Black Keys as I pull this page up and then I just continue listening to the Black Keys on Nate's video.
Brussel beer are known for its content and its superior quality.White beer of Belgium is quite famous.Beer in Belgium varies from the popular pale lager to lambic beer and Flemish red.Trappist beers are beers brewed in a Trappist monastery which is available in belgium.Have blast in Brussel and do visit "Duniel Cafe" which is heart of Brussel.
Funny post Nate!
Live the dream & keep on sharing the journey :) Love it!!
PS You got try Greenzone. We sell it through our organic nutrition suppliers. Awesome sup when on the move to regulate blood ph between evening benders!!
I hear the Black keys playing in the background in your video and I am super jealous that you get to see them in leeds. And thanks for all the tips and good work here buddy.
Great post Nate.
I live by the same kind of mantra.
It's definitely not either/or by any stretch of the imagination.
If someone told me I couldn't have delicious food and alcohol whilst on holidays due to health reasons, I'd tell em where to jump.
drop a msg [email protected] when you are in Hamburg, Germany!
I will take you to our gym (IFBB cert. :)
Some lifting and a trip to the harbourfront
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