If you are familiar with the FIFO life you will know the challenges FOOD, MOVEMENT, SLEEP and MINDSET across two separate lives! FIFO (Fly In Fly Out) is a popular work style many blokes who work in remote areas and split their time between living / working onsite and then time off at home!👷 Having done the FIFO dance 🕺for a few years, I know first hand the challenges of looking after wellness when juggling work and home priorities!⚖️ Here’s some simple tips (and a bunch more in the podcast episode) When on-site / at work: [X] FOOD: Understand foods and track your intake, so you know your numbers. Minimise meals with heavy sauces as they are often full of sh*t ingredients and heavy in carbs and calories. Choose lean meat or fish choices and ideally get them grilled not fried. Stick to clean (sauce free) veggies and salads and add your own seasonings. Avoid juices and pre mix sodas and stick to waters. Apply the same principles to crib food that you make up yourself. If on night-shift, try and choose easily digestible light foods as your bodies digestion is naturally resting at night and heavy foods will hurt!🍕 [X] MOVEMENT: Unless you are in a physically active job, it’s critical for mind and body wellness to include some planned movement everyday. Have a combination of resistance training and cardio exercise. Consider bringing your own resistance bands or TRX to your donga if the gym is too busy or you want privacy. Get off camp and walk / hike / run for some cardio. Make conscious choices at work to walk / move more especially if on night shift to keep the body moving. Standing desks, taking stairs, walking and moving as often as possible!💪 [X] SLEEP: This one is critical for wellness. Hack the f*ck out of your sleeping area! Check temperature, ventilation, light, noise etc to make your donga as sleep friendly as possible. There are some great eye masks, sleep ear plugs, sleep fans etc available to boost the quality of your sleep. If on night shift and day sleeping - keep most daytime activities as usual an add in sleep blocks ( 2 x 3hrs etc) instead of trying to sleep all day. 💤 [X] MINDSET: Avoid the complacency / sh*t habit of just eat, sleep repeat and not being in control of your wellness. Easy to do when you are on 12 hour shifts but so many blokes suffer as their wellness spirals when doing FIFO!👀 And a final point! When you are on R&R / at home / off shift try and keep the routine of good eating, exercise and sleep at least 80%. So many go into party mode when home and food, exercise and sleep goes to sh*t while they enjoy some time off and they lose all their wellness results! More in the podcast episode here: https://linktr.ee/Ditchthedadbod