Return from Bangkok

I'm back from my two week trip to Bangkok, Thailand where I went to see how my brother has been doing. He's been in the hospital there for a month now. In fact, he just came out of a second surgery this  morning during which the doctors have been working to remove a tumor from his spine which has compromised his movement.

There are still many unanswered questions in relation to his condition. For now, all I have to say is that he's recovering and the doctors are working to help him regain his mobility.

The trip was a rather stressful one. It wasn't at all like going on a vacation as it was filled with worry and endless hours at the hospital.

I stayed in a hotel very close to the hospital, just a few minutes walk. I was lucky in that the hotel served a breakfast buffet every morning and it had a cute little cafe that served the most delicious salads. Although I did snack a bit, my main meals were pretty much the same each day and I returned with a 1 kg loss. The hotel also had a gym, which I took advantage of. Plus, since I was in Thailand, I had to check out some Muay Thai training. I would have loved to have done more, but at least I got in a few lessons. My Muay Thai coach in Kuwait actually has an affiliated training center in Bangkok so he hooked me up. The gym held a fight night while I was there so I even got to see my first live Muay Thai fights!

Now I'm back in London and really hoping for some uninterrupted time to establish a routine! The biggest distraction now is my worry for my brother, but we are continuing to stay positive and hope for the best!

Pretty much what I had for breakfast each morning - scrambled eggs, raw veggies, smoked salmon -- I had the occasional slice of bread -- oh and fruit each morning

I had this delicious Nicoise salad almost every single night while in Bangkok. 

I had to walk through this ancient Chinese cemetary to get to Fighting Spirit Gym for early morning (7 a.m.) Muay Thai training. It was creepy but also beautiful.

Me and Dan Lyons (who runs Fighting Spirit Gym) 

Me and fighter Zidov Akuma

One of the fights during Fight Night at Fighting Spirit Gym

I only had time to exercise in the mornings, so I'd get up at 5:30 a.m. and hit the gym -- it wasn't always easy, but it was definitely always worth it!

Eating, Training, and Sleeping

I'm back from my holiday! I had a great time in Las Vegas and Los Angeles, though my stay in LA was way too short! 

Aside from heading out to the States for a bit of R&R, the main purpose of the trip was to go to UFC 175. I got there about a week before the event, which is good because I definitely needed the extra time to get over the jet lag. 

Over the past 2 weeks I basically ate, trained, and slept (not much different to my normal schedule). I'm really glad I got as much training in as I did because the food was really tough to handle. Eating out 2-3 meals a day for 2 weeks was rough! I'll admit that despite my best intensions and effort to make healthier choices, I know that the foods I indulged in were really high in calories -- and even though I did exercise regularly, it wasn't enough to combat all the eating out ... 

Anyway. I just wanted to share a few pix of the holiday. 

Yay! Las Vegas!! I'm actually not a fan of Vegas at all. If it wasn't for the fight events, I definitely would have chosen a different holiday destination. 

Jet lag hit hard around 4 p.m. -- the best way to battle it was to head to the gym. 

I got in 4 gym workouts while in Vegas. I thought I would go easy with the weights but I ended up just continuing my regular routine and even managed to up the weights on some of my lifts! Happy :) 

To help get ready for the BJJ training seminars that were part of fight week, we moved all the furniture from the living room portion of the suite and made some space to do some drills. 

I completed 8 hours of BJJ training with Ryron and Rener Gracie. 

Here I am with the brothers!

Seminar Group Photo

In LA I stopped by CrossFit LA to say hello and get in a workout. OMG - I'm still sore from it (and that was 5 days ago)!! I tried pistols for the first time and did pull-ups (with a band) for the first time in over a year -- no wonder I have been so sore! 

Even though I was only in LA for a short visit, I just had to head to Jean Jacques Machado's BJJ academy for a training session. I can't even describe how warm and welcoming the atmosphere is here. 

This time I was lucky to meet the Master himself -- amazing man! 

I also got to meet Professor Jay Zeballos and attend his class. It was awesome! 

I was happy to show my support for Fighting Against Rape with my new patch. 

Heading back to the hotel after my final day of training and last day of my holiday -- it all went by so quickly! 

The best part of training on holiday, particularly attending seminars and meeting so many inspiring people, is that I've returned home with new motivation to tackle my goals for the rest of the year.

As always, there's much work to be done!

Preparing for Travel

I love traveling. Travel was my time to escape and explore, leaving the errands and to-do lists behind ... what freedom!

Lately, however, as I've gotten more and more into fitness, I've had to add a different element of concern to my travel plans -- how will I stay healthy during my trip?

The last thing I want to do is undo all the hard work I've put into living a healthy lifestyle. Let's face it, a lot of times the last thing you want to do is hit the gym when you're abroad (especially because at one time I was barely hitting the gym when I was at home)!

There have been many trips where, with the best intentions in mind, I've packed my workout clothes, only to return home with them still neatly folded in my suitcase plus a few extra pounds attached to my waistline.

So, is it possible to stay healthy while on holiday? Does it mean sacrificing touring time and culinary delights or can you have it all?

I think with a bit of planning, it's possible have a fabulous holiday without sacrificing your waistline.

1) List the things you refuse to compromise
You've got to choose what you absolutely want to do (notice that it is want to do and not have to do) and what you're willing to sacrifice. Is there a particular food that you have been waiting to try? Do you want to drink wine with every dinner meal? Is there an all-you-can-eat buffet you've been waiting years to try? Figure out what you absolutely want to have - no negotiations - and then recognize all the other things you're not as crazy about.

For me, especially when heading to Vegas where there are so many great restaurants, I've chosen the few that I want to try. For my other meals, I know that I'm going to have to be extra conscientious about what I choose. I know that I have to watch my portions. I know that I should ask for dressings on the side. I know to ask for things that are baked/steamed vs. fried.

These are things I know -- and they're easy to do.

2) Plan to do something active at least every other day if not daily
The main thing that has changed as I've gotten healthier and more into fitness is that I actually look for training opportunities. Lately, my gym clothes are the first things I set aside for my suitcase because I know that I'll want to get a few workouts in (plus working out does wonders for jet lag). Aside from using the hotel gym (and I do choose hotels that have a decent gym), since I've gotten into CrossFit and MMA training, I've looked for places where I can go to train - sometimes the first visit is free, other times there's a nominal amount to pay for a day pass to try out a gym. It's intimidating at first, but I've always felt welcome wherever I've gone.

If going to the gym or training center is not your thing, try to find some activities that you will enjoy. If you're on the beach, take half an hour to go for a stroll - I found that walking in the water is really challenging. Rent a bicycle, choose a hike, go on a walking tour --- there are so many opportunities out there.

3) Make a list of exercises you can do in your hotel room
Even though I love to exercise, I do find it difficult to motivate myself to do an in-room workout. I can go to the gym or training center, no problem -- but to get out of my comfy bed in order to do push ups or squats -- ugh, it does take motivation.

However, again, it is possible, and I have done it. Last year, when I knew I would be traveling for 7 weeks, I write down 20 different bodyweight workouts that could be done in my hotel room. They're different circuits that I can do each day - not requiring any equipment or much space. Even though it takes a bit of motivation to get started, having the workouts already written out for me definitely helps. I just choose a card and get to it. Usually I'll be done within 20 minutes -- and then I have the rest of the day ahead of me to enjoy.

two things I never travel without -- my list of workouts and my jump rope

4) Do a bit of research
It seems like breakfast is always a challenge for me -- what do I eat? It is so easy to grab a coffee accompanied by a pain au chocolat .... but I know I don't want to do that. Last night I spent time looking at the room service menu and checking out the menus of nearby restaurants. I've found that there are plenty of choices out there. Some places will require me to made a few modifications, but still, I know where I can go to enjoy a healthy meal.


The bottom line is -- it all depends on how badly you want it. Take a bit of time, figure out all the healthy choices you've got, and build your holiday around them. It doesn't mean you can do the fun things you wanted to or taste the foods you've been looking forward to ... just be sensible and stay active.

some of my training gear for this holiday

Eating Out

I love to travel. I've been blessed with several opportunities to travel over the past several years and in particular over the past 2 years. In terms of that passion, ending 2013 and starting 2014 with travel sounded great to me.

However, travel is not always conducive to eating clean (or training dirty).

Over the past 2 years my eating while I'm abroad traveling has changed quite a lot. During most of my trips I have come back either maintaining or losing weight. Portion control, healthier substitutions, and regular exercise while being abroad have been my saving graces.

This past trip to Vegas was not as successful.

Even though I had an amazing time, going such a long way for such a short time was really tough to deal with in terms of general fatigue and insane jet lag. The lack of sleep 2-3 hours a night plus having a cold totally sucked. I found myself snacking more than eating proper meals.

Out of the 5 days that I was there, I hit the gym twice and walked 2-3 miles each day. Still, it wasn't enough to offset the food. While I don't feel like I've lost all control, I do feel unhealthy. I just don't feel as light and fit as before I left.

The only thing to do really is get right back on track, which I have no problem with.

However, in 4 days I'll be on a plane again. This time I'll be heading to Bangladesh to see my family. Bangladesh will be tricky because the eating style there is SO different. Plus there are family expectations (though I've learned how to say no - firmly). Right now the political situation is not good in the country. There are lots of strikes (sometimes violent), so movement around the country will not be easy or safe for that matter.

Joining a gym or having a wide selection of foods is not a luxury that I'll have on this trip. It'll be interesting to see how I cope.

Working out in Las Vegas