Travel and touring can be hard on your mental and physical health. What you eat and how you live under those circumstances can have a profound affect on your mental health. How do you maintain good habits while on the road? How do you find good food options? How do you craft good choices into riders and late night after show meals? How do you fit in exercise between gigs? What other tools can you use to help maximize mental health? How do you stay healthy so you can truly be a creative artist and give your best performances? We got you. Join our panel of experts in Nutrition, Fitness, Wellness and #Tourlife for a detailed discussion, take away guide and practical Q&A session. RYNDA LAUREL - Music Business Veteran, Wellness Entrepreneur JASON WROBEL - Wellness Coach & Celebrity Chef SHEA BOLAND - Coaching and Fitness EMILY KAYE - Producer, Hardcharger Artist Management

1. MENTAL HEALTH MATTERS
PRACTICAL GUIDE FOR THE TOURING
MUSICIAN
Travel and touring can be hard on your mental and physical health. What you eat and how
you live under those circumstances can have a profound affect on your mental health. How
do you maintain good habits while on the road? How do you find good food options? How
do you craft good choices into riders and late night after show meals? How do you fit in
exercise between gigs? What other tools can you use to help maximize mental health? How
do you stay healthy so you can truly be a creative artist and give your best performances?
We got you. Join our panel of experts in Nutrition, Fitness, Wellness and #Tourlife for a
detailed discussion, take away guide and practical Q&A session.
RYNDA LAUREL - Music Business Veteran, Wellness Entrepreneur @VRYeveryday &
AtRynda Catalyst & Strategic Consulting www.AtRynda.com @Rynda
JASON WROBEL - High-Performance Wellness Coach & Celebrity Chef
www.JasonWrobel.com @JasonWrobel.com
SHEA BOLAND - Coaching and Fitness Shea Boland IG @SheaBoland
EMILY KAYE - Producer, Hardcharger Artist Management @EmilyK808

2. RYNDA LAUREL . WWW.ATRYNDA.COM & WWW.VRYEVERYDAY.COM
THE TOP 10 GREATIST HITS
FOR MENTAL HEALTH SUPPORT
1
Being on the road can be rough going.
Late nights, early mornings, long
drives, big personalities. Take a break
from it all when you need to. Take a
walk, put on some calming music. Chill
the F out.
2
M O D E R A T I O N
If you can drink in moderation, great.
Skip nights so it's not a habit. If you're
using alcohol and drugs to cope then
address the underlying reasons. There
are multiple pathways to help you stay
sober if you want (or need) to go that
route. A quick search will bring up
multiple options.
3
S L E E P
Sleep is critical to body and brain
repair. Getting a full 8 hours on the
road is tough but try to do the best you
can. Turn off the computer & phone at
least 1/2 hour before trying to sleep.
Turn off all ambient lights, grab
earplugs and an eye mask for the bus.
4
G E T P H Y S I C A L / E A T W E L L
This will be addressed in detail in the
following pages but can't be stated
enough. Exercise of some sort and
proper nutrition is key to physical and
mental health.
5
M E D I T A T E
No, you don't have to become a siting
Guru for hours but a few minutes of
mindful meditation has scientifically
been proven to improve heath. Try a
meditation or breath work app or just
go within for a few and shut it all out.
G E T H E L P !
IF YOU ARE REALLY STRUGGLING IN
THE MOMENT, GET HELP. THERE ARE
IMMEDIATE HELPLINES AND
RESOURCES. WE WANT YOU AROUND!.
10
T A K E I T E A S Y T H O U G H T S
Sometimes our thoughts are racing and
we have horrible self-talk. Noticing our
thoughts and cognitive feedback (look up
cognitive therapy) can do wonders to
teach you how to essentially tell your
inner critic to shut the F up.
6
H A V E A S U P P O R T S Y S T E M
Having a support system at home that
you've cultivated can help while you are
out there in the wild. You may go through
moments of feeling crazy and lonely on
the road. Reach out to your people, they
are there for you.
7
T A L K T O T H E D O C
Ain't no shame in talking to the Doctor.
Whether it's to check your overall health
or talk to a professional on a regular basis.
Therapy can make a huge difference in
quality of life. We encourage seeking
holistic doctors that take all health
aspects into account.
8
T E S T I T O U T
There are a lot of mental health issues
that have testable biochemical causes.
Being low in certain vitamins, having
thyroid issues, gut issues and
neurotransmitter deficiencies. Talk to a
FUNCTIONAL MEDICINE doctor and do a
deep dive in lab testing.
9
YOUR MENTAL HEALTH MATTERS! Top 10 Greatest
Hits to keep you healthy and sane on the road so you can
make more music!
by Rynda Laurel, Music Business Veteran, Wellness
Entrepreneur, Certified Recovery Nutrition Coach

3. JASONWROBEL.COM | WELLEVATR.COM
TOP 8 FOOD HACKS
FOR MENTAL HEALTH
1
E A T C L E A N F O O D
Eat fresh fruits, vegetables, nuts,
seeds, and clean protein liberally. Buy
organic & non-GMO whenever
possible. Eat seasonally and buy local
foods, as they are more nutrient-
dense. When in doubt, eat your greens.
2
O P T I O N S F O R T H E R O A D
Even the most remote truck stops have
healthier food options like bananas,
apples, fruit cups, yogurt, pistachios,
almonds, walnuts, coconut water,
alkaline water and protein bars.
3
B R I N G O N B R E A K F A S T
Getting good fats first thing in the
morning is a great idea. Avocado Toast,
Tempeh Hash, Chickpea Socca or a
Green Smoothie are chock full of good,
heart-healthy fats & plenty of protein.
4
L U N C H A N D D I N N E R T I M E
Focus on nutrient-dense meals with
foods like avocado, black beans, dark
leafy greens, clean proteins, quinoa,
hemp seeds and sweet potatoes. Eat
the rainbow & get a variety of colors!
5
A N T I - I N F L A M M A T O R Y F O O D S
Eat anti-inflammatory foods like
turmeric, dark berries, ginger, kale,
greens and apples. Reduce your sugar
consumption and choose fresh fruits
when you get a sweet craving.
If you want to improve your mental and emotional
wellness, these 8 healthy food hacks can help you stay
nourished, balanced & energized at home or on the road.
by Jason Wrobel, High-Performance Wellness Coach
& Professional Plant-Based Chef
H Y D R A T E T O F E E L G R E A T
Drink your body weight in ounces of
water per day to stave off mood
swings, dehydration, hanger and
afternoon energy crashes. For
example, if you weigh 150 lbs, drink
150 ounces of water per day.
D I S C O V E R A D A P T O G E N S
Adaptogenic herbs like maca,
ashwagandha & rhodiola mitigate your
stress levels and bring balance to your
body. Mucuna pruriens naturally and
gently elevates your dopamine.
T A K E Y O U R S U P P L E M E N T S
Getting all of your nutrients from food
alone is a major challenge due to soil
erosion. For overall brain health, take
vitamins D3, magnesium, a methylated B-
complex, DHA/EPA omega-3 fatty acids
and a good pre/probiotic.
-->WANT MORE FREE RESOURCES
TEXT "MOOD" TO 66866 FOR EASY RECIPES
AND MINDFULNESS TECHNIQUES TO
SUPPORT YOUR MENTAL HEALTH!
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4. SHEA BOLAND INSTAGRAM @SHEABOLAND
WORK IT OUT
C I R C U I T S
ADD A JUMP ROAP OR
EXERCISE BANDS
1
* C I R C U I T O N E *
Mountain Climbers
Squats
Russian Twist
2
* C I R C U I T T W O *
Jumping Jacks
Pushups
Crunches
3
* C I R C U I T T H R E E *
High Knees
Lunges
High Plank Shoulder Taps
30 Minute Full Body Express Workout
Can be done anywhere, with only your
body weight!
by Shea Boland, Fitness Trainer
A D D I T I O N A L
*3 circuits-each with 3 movements.
*30 sec on/30 sec off for each movement.
*1 min full rest after each circuit is completed.
*Circuits are comprised of one cardio element to
spike the heart rate, one strength element to
promote muscle growth and one core element to
build a resilient core.
D O N ' T F O R G E T . .
STRETCH
BREATHE
HYDRATE
STAY CONSISTENT
IF YOGA IS YOUR JAM DO IT TOO!

5. PRE/POST TOUR ADVICE
Start thinking about how you would like to look and feel on tour. Will there be press ahead of
the tour? During? Will there be photographers? How can you be better prepared?
How you feed and treat your body will directly affect how you feel and of course, look. A big
part of preparing for a tour is getting your mindset and body as aligned as possible. If you’ve
been going to sleep earlier since being off the road, start staying up later to prepare for the late
nights. Hydrate like crazy. Try getting a gallon of water a day for at least 5 days before getting in
the van or bus. Stay consistent on your vitamin and supplement regiment and ramp up on those
that will boost your immune system. Focus on exercise, clean foods and meditation. The body
feeds the mind. If your vessel is strong, you “feel” strong which allows for more confidence. It’s
so important to focus on foods that are anti-inflammatory as well. Make sure you a healthy rider
advanced and request plenty of water on stage.
The whole point is to find the freedom in the discipline of taking care of yourself before, during
and after a tour.
P O S T T O U R
P R E T O U R
Exercise calms the mind and helps ease anxiety and depression
Changes and disappointments are par for the course. Be prepared.
Meditation and exercise can help create a more cognitive awareness of your surroundings, ease
the highs and lows of touring and inspire creativity, this also helps you read people (your
audience) better.
Download books and podcasts (music related, health and meditative).
Get a pair of noise reducing headphones for the long drives.
How beat up are you feeling? Why? What worked for you? What could have been better for
you?
Re-entry can be tough. The best piece of advice I can offer is to make sure you give yourself
time to heal up. Sleep as much as you can. Naps are so great for restoration. Hydrate, eat and
don’t overload yourself with to many work obligations.
If you come home under the weather, which often happens, get to a doc and follow direction.
Once you’re feeling strong, get back outside and start your exercise regiments. Oxygen and
sweat are meditation in motion. It can help fight the effects of jet lag and boost energy. Try to
get out and move in the morning. It fuels you for the day. I know a lot of musicians who love
yoga. Yoga can be gentle or strenuous. Whatever your skill level is, give it a try and purge those
toxins.
Spend a bit of time thinking about what great things were accomplished on the tour. Maybe
make a list? And also reflect on what could have been better so next time you’re out, you will be
even better prepared.
Rest. Rest. Rest.
Slowly work towards normalcy and daily routines.
Don’t overload yourself with catching up or work. It will all work out.
Get back on the exercise beam. Whatever your chosen discipline is, know that it can help you
with jet lag and help get your energy levels back up to normal.
Go back to the foods (if you’ve had a tough time eating healthily) that nourish your body and
make you feel good.
Reflect on what worked and perhaps could have been better.
EMILY KAYE - HARDCHARGER MANAGEMENT

6. MENTAL HEALTH MATTERS
PRACTICAL GUIDE FOR THE TOURING
MUSICIAN
THANK YOU
RYNDA LAUREL
JASON WROBEL
SHEA BOLAND
EMILY KAYE