Build a better hotel breakfast
A protein-first plate formula and buffet examples, so you can choose breakfast without counting every bite.
THE TRAVEL-PROOF FITNESS & NUTRITION PLAYBOOK
Your trip shouldn’t mean starting over.
Hotel buffets. Late dinners. A packed schedule. Keep making progress with a practical plan for eating and training away from home.
Get the Travel-Proof PlaybookComplimentary PDF by EVOLVE Personal Training · No coaching commitment
TRAVEL CHANGES THE SETTING.
NOT THE STANDARD.
THE TRAVEL-PROOF
FITNESS & NUTRITION
PLAYBOOK
BY EVOLVE PERSONAL TRAINING01 / WHEN ROUTINE CHANGES
Different city. Same goals.
At home, you know your routine. Away, every meal is a decision — and your usual workout is nowhere to be found.
Breakfast becomes whatever’s at the buffet. Lunch gets pushed back. Dinner comes with bread, drinks and dessert. A missed session turns into “I’ll restart on Monday.”
You don’t need a perfect trip. You need a few decisions you can repeat.
02 / INSIDE THE GUIDE
Less guesswork. Better choices.
Simple formulas and ready-to-use examples for the moments that usually throw your routine off.
Order confidently, anywhere
What to look for on a menu, what to ask your waiter, and how to build a balanced meal — without avoiding every restaurant.
Fit training into your hotel room
A 12-minute, no-equipment circuit with easier and harder options. A practical fallback when your schedule changes.
Spot the small things that add up
Liquid calories, sauces and “healthy” extras: recognise the choices that are easy to overlook when you’re away.
03 / A TASTE OF THE PLAYBOOK
A restaurant order you can actually use.
The guide turns good intentions into simple actions. Start with protein, add vegetables, choose a carbohydrate and decide which extra you actually want.
“Grilled chicken, please. Could I swap the fries for vegetables or potatoes, with the dressing on the side?”
Enjoy the meal. Make your next choice normally. No compensating. No starting over.
04 / THE PEOPLE BEHIND THE PLAN
From the team behind EVOLVE.
EVOLVE brings personal training, nutrition and accountability into one structured approach. Founder Tommy Alves brings 12 years of coaching experience.
This playbook takes that practical approach beyond the studio — into the breakfasts, dinners and busy days that make up your trip.
Tommy Alves
Founder, EVOLVE · Dubai Marina
05 / KEEP IT SIMPLE
Ready for your next trip.
Request your copy.
Enter your first name and email. No long questionnaire. No coaching commitment.
Keep it handy.
Download the PDF and save it to your phone.
Use it when plans change.
Pick one anchor habit, follow the meal formulas and use the hotel-room workout when you need it.
YOUR NEXT TRIP, WITH A PLAN
Travel changes the setting. Keep your standard.
Get the Travel-Proof Playbook and take a clearer plan into your next breakfast, restaurant order and workout.
We’ll use your email to deliver the playbook. No coaching commitment required.
GOOD TO KNOW
A few answers before you travel.
What’s inside?
Hotel breakfast and restaurant formulas, ordering scripts, common nutrition pitfalls and a 12-minute hotel-room workout.
Do I need a gym?
No. The hotel-room workout needs no equipment and includes easier and harder options.
Is this only for EVOLVE clients?
No. It’s for anyone who wants more structure around food and training while travelling.
Do I need to buy coaching?
No. There’s no coaching commitment required to access the playbook.
How do I receive it?
Enter your name and email to request your copy. Your download is available after submitting the form.