Suitcase Kitchen: Stuffed Pork

Happy new year!  Yes, it’s still an appropriate pleasantry as this is my first real post of 2017.  I gather a mess of you are in the midst of a New Year’s Resolution or just trying to pick up the pieces after a messy (read: fun) holiday season.  I fall into the latter category.  Every year.

No need for excessive motivational words.  Long and short: Prepare.   There’s simply no better return on investment that having quality meals available.  You’ll be better in the gym, better at work, patient with your spouse, kids and will miraculously learn calculus.  I like pork, here’s a recipe.

If you need some motivation, check out my last motivational video regarding fitness communities.  We’re here for you.


I’ve been a little lazy on my posting in this space, but I remain pretty active on Instagram (@suitcasefitness) – follow me there.

Keep at it!

–  SF

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Sheraton Burlington Vermont Conference Center – gym specs

My wife and I were in VT for a ski trip to Stowe.  Stayed overnight here and had a look at the gym and facilities.  Overall, a nice hotel gym and pool, clean and well maintained.  Here are some specifics:
  • 5 treadmills
  • 3 elliptical machines
  • Pool nearly large enough for laps, corner to corner. Appears well maintained as a conference center.
  • Enough free space around pool to workout. However, everyone in the lobby can see you in / around the pool.
  • Weights up to 50lb dumbbells
  • Universal machine
  • 3 incline benches
  • Bright and clean, disinfecting clothes on nearly every machine
  • Towels
  • Water
  • Stretching mat w swiss balls, roller

@spg @suitcasefitness #traveltips

Great spot if you’re in Burlington!

Sheraton Philadelphia Downtown – gym specs / workout

As for the gym:
5 treadmills
5 elipicals
Free weights up to ~50lb dumbells
Enough headspace to jump rope
Chest/leg/back machines
Swiss balls
Stretching mat
Pool (~15 yards)
29 floors to walk. 600m one way

Todays workout (From @CrossfitLando)

50 Double Unders
50 Squats
40 Double Unders
40 Pushups
30 Double Unders
30 Jumping Lunges
20 Double Unders
20 Clapping Pushups
10 Double Unders
10 Jumping Squats

@spg @suitcasefitness @reebok #crossfit #suitcasefitness #travelWOD

#Prepare: The first step to #suitcasefitness

In my first series of posts, I am going to discuss each of the three main tenets of maintaining good health on the road:

  • #prepare
  • #prioritize
  • #play

When it comes to preparation, there are two major concerns: nutrition and exercise.  The former is probably the most important.  So, ask yourself:

Do you have good food choices at your disposal?  This is important to curb wild cravings.  read: your goal is to avoid getting “hangry”.  That way, you’ll avoid making bad decisions.  For the most part, all the exercise in the world can’t make up for poor nutrition.   Not new thinking, I’m certainly stealing this from someone somewhere.

  • I’ll explore my approach in more detail in later posts, but I tend to use a lot of protein bars (because the nutrition is calculated) and the prepared food section at the grocery story (chicken breasts, tuna salad, prepared whole chickens etc).

Have you briefly searched for gym / fitness options?   I’m not here to bash/support any one approach to working out, it’s most important that you SIMPLY DO SOMETHING.  Also, feel comfortable.  Spend a little money to buy some workout clothes that make you feel confident.  Lastly, bring the items you use during a normal workout.  If you watch an iPad, bring an iPad.  If you jump rope, bring your jump rope.  If you carry a rubber chicken, keep that to yourself.   Not a whole gym bag worth, just something as a reminder.

  • I tend to use Google maps for Crossfit gyms and call them directly to understand the rates, community etc.  I shop at TJ Maxx for workout clothes, best deals around.  Except for shoes, need to make sure you have good support.  I have a small travel bag of my gym equipment, see my instagram @suitcasefitness.

The more you can #prepare to make your approach to #suitcasefitness resemble your approach to fitness at home, the more likely you’ll stay on the wagon.  Don’t beat yourself up for shorter workouts or not doing EXACTLY what you do when home.  Your goal is to #prepare enough to stay engaged, so you don’t feel totally out of sync when you return.