Eating Healthy on the Road

Sometimes it can be a challenge staying healthy on the road with late nights, small budgets (when you’re building as a artist or band), long days in the car, not a lot of time to stop between lengthy drives or unknown cities, small towns and at times, limited choices for food. Plus with fast food places everywhere and little amounts of time to kill between shows and drives, it can be tempting to stop and grab something quick and easy.

These things can be hard navigating but it doesn’t have to be. With a little planning, a positive mind, eyes on your musical goal and care for your health  - your well being can remain in top shape while on the road!

 (Photo from  https://rebelrd.com/ )

 (Photo from https://rebelrd.com/)

Below are some recommendations and suggestions:

- Look at your tour, shows & route. Where and which dates will you be getting fed by a venue? See where you’ll be needing to buy food.

-Ask yourself how many meals you’ll have to buy, with the amount you’re making from shows (you might have to guesstimate depending on guarantee vs door deal & have a merch goal to hit or budget for)

*we recommend a $12-15 budget per day for food for beginning bands & artists

- grocery stores *highly recommended!They often have delis as well as fresh food (vegetables, fruits, healthy packaged food - sandwiches, whole grain bread, peanut butter, rice cakes, energy bars, yogurt, apple sauce, raw nuts as well as pre cut meats & oatmeal to add water to).

*recommended as a great option for all dietary needs & very affordable. You can get lunch, dinner, and even stock up on non perishables.

IMG_8470.JPG

- Some hotels will provide breakfast or have hot water & coffee. Check to see if hotels will offer this before booking.

- Get a cooler pack that you can use for the day for any perishable items.

Here’s a list of healthy grocery stores and fast food options around the U.S for people on restricted diets that offer something for everyone:

- Trader Joe’s, Whole Foods, Ralph’s, Safeway, HEB, Kroger

- Startbucks  (vegan, gluten free, palo options) They have healthy snacks, sandwiches, salads, yogurt & Oatmeal available. Price range $3-8 a meal

- Chipotle (vegan, gluten free, palo) *Plus they even will sometimes feed bands for free if you call ahead and speak with the manager & tell them you’re on tour. Price range $5-8 a meal

- Pita Pit (vegan, gluten free, great wraps , salads & sides). Price range $5-8 a meal

 - Subway (vegan, gluten free, salads, sandwiches). Price range $5-8 a meal

- Taco Bell (vegan, gluten free, any veggie options & sides, cheap!). Price range $2-6 a meal

- El Pollo Loco (vegan, gluten free, veggie options & sides). Price range $2-6 a meal

- Gas Stations: Sheetz, Cumberland Farms, Wawa, Loves, Kum&Go, Quicktrip - these all carry good grocery products and have a wide selection of healthier foods.

- Dinners & Resturants: Cracker Barrel, Black Bear Diner, Jason's Del, Denny’s, iHop, plus there’s loads of mom & pop diners & cafes around the U.S with affordable selections and healthy options & sides.

Photo: Jenny Bergman

Photo: Jenny Bergman

*we recommend choosing food from the coolers such as pre-made sandwiches (tuna, egg salad, turkey) sometimes they have hard boiled eggs, pickles, fruit, yogurt. Also when buying snacks try to reach for the raw nuts, trail mix, veggie chips, and fruit, instead of Doritos, Cheetos, or candy. You will feel great while driving and have good energy for when it’s time to play the show.

It’s not a bad thing every once in a while to treat yourself to a slightly less nutritious meal or snack while on the road, but be mindful that you may not find time to go to a gym, get much walking in, or work off those calories. In order to feel great while on the road, one must eat great, healthy food. The options vary from city to city, and from town to town, but it’s always possible to find cheap and nutritious meals and snacks wherever you go - you’d be surprised at all the options once you start looking for them!

*Tip: Any chance you get: run, walk, lift some weights (even if it's for 15mins at a hotel gym) and stretch. You'll feel better, even if your tired it will get you re-energized! With healthy eating, life style improvement / changes in combination with exercise you will maximize your musical performance!

FullSizeRender.jpg

Setting Up a Release

After playing some local shows, establishing yourself on social media, telling all your friends and new fans about your band or project, then planning recording, going into the studio, and finishing your first recording, (Single, EP or Full Length) you are probably ready to release some material! Even if you haven’t played out live yet and no one knows about the project you’ve been writing for or practicing with - releasing a song could be a great way to let everybody know about it as these days (depending on genre & direction) there are dozens of ways, both traditional and new school, to release material.

Whether it’s a single, an EP, or a full length album, the process could be looked at the same. You have the material, shows, you’re building your name and your image / music brand, and the object is to line up all the pieces so they work together. Getting the order of tasks so they start building and continue the building momentum is key! We’ll go over a few ideas in this post - Though keep in mind these ideas aren’t the only ways to do a release.

Before you release a song or an album (EP or LP), you’ll have to do some preparation and planning. Setting up a release is a lot like recording pre-production, but on a different front - time-line, social media, content, online promotion, digital distribution, and coordinating with numerous people. It’s pretty much thinking in terms of a musical “to do” list in order to get your newly recorded song(s) out into the world - and letting people know about it!

IMG_7279.JPG

Before setting up a release you could ask yourself these questions regarding the material itself:

⁃ do you feel really proud of the song(s), the direction, and want to share it?

*you will be the one pitching and promoting the material regardless if you hire someone to help with PR, Marketing or Radio promo (you want believe in it 1000%)

⁃ is it representative of you and what your sound is?

*make sure before you release music that the image and the music represents you in the best way

⁃ has your music gone over really well live, and has it gotten a good crowd reaction?

⁃ is it sounding tight between you and your bandmates when you play these songs live together?

- did you pick the right songs for a release?

*Ex. If you recorded 5 or 6 songs or even 3 but 2 don’t feel right (maybe a couple have a different vibe direction than the others or the performance isn’t as good as it could be) don’t release them yet do a single or a smaller EP of only your best work!

*No filler!! These days there are so many artists, so many songs and so much content overloaded online that it is important to remember if you work really hard on your songs and what you do it will show and eventually pay off. The cream rises to the top!

Once you have decided on the amount of songs, preparing your album/single artwork would be the next step (or could happen simultaneously).

- will your music be a digital release, physical release, or both?

*this is a big factor because of art design and manufacturing, as well as budget!

Digital Art - you will most likely only need a cover for the single or album, and a few different versions of the art that you could use for online promotion.

(Example: Social media promo pics, including posts ‘coming soon’ & ‘out now’ and cover photos)

Digital Distribution - there are many digital ways to release music, here’s a few:

Tunecore, CD Baby (these sites distribute your songs to iTunes, Amazon, Spotify & many others for a small yearly fee & will send you money monthly)

Others: BandCamp, SoundCloud (Free streaming)

Physical Art - This is more costly but imperative if you’re a live band so people can buy your CDs at shows as well as online.

*you’ll need to decide on a design (pocket, plastic case with insert, fold out, 8 panel, there are many options, and at different prices) but you’ll need to figure out your budget by researching companies to find out how much printing is, how many they can produce for your budget, and how long it will take to manufacture. You’ll also need to get templates from the manufacturer (often you download these from their site, for digital the distributor usually states the requirements)

*check out http://www.discmakers.com and http://www.hollywooddisc.com for free quotes and prices.

You will also need to get your ISRC codes from your masterer - or these can be created by the online distribution outlet you choose as they will make them for you.

*ISRC codes are used to track sales and if you have them you will enter them in a form when you’re signing up to distribute your music.

With this information you can start figuring out a release date, timeline, as well as accounting/budget (art, manufacturing, distribution etc)

IMG_7281.JPG
FullSizeRender.jpg

Here comes coordination and timing! The most important part!

- you’ll want to give yourself a good window of time to create the product (once you have the finished songs you’ll need to make a deadline with the graphic designer you’re working with and line up the time it will take for printing or online distribution)

- promote the product before its release

- release the product

- sell the product

- promote the product consistently thereafter

Giving yourself a large window of time will give you a deadline to get it done, it will generate excitement about the release, and will give you ample time to prepare.

Let’s say your window of time is 5 or 6 months for a record (with the suggestion of a minimum of 8-6 weeks for a single). Your deadline, or day of release is at the end of that time frame (release day for new music is Friday).

Additionally, if you have some extra budget, you can consider independently hiring out a company to do a collage and/or specialty radio campaign (typically radio campaigns start 4-8 weeks ahead of release), most campaign companies will have you print up an additional 100-200 physical CDs that they will mail to radio stations (or you will, depending on the budget) to you’ll have to account for additional costs. If you’re doing this, getting you’re music to the campaign people at least 6-8 weeks ahead of time (depending on length) before the release is super important. Coordinating with the organizers of the campaign at this time is imperative.

IMG_7277.JPG

You can also consider hiring a PR company to pitch your music to blogs, media outlets, magazines, newspapers, and TV. There are many PR companies both big and small. Typically a PR campaign runs $1000+ a month. At a minimum, most companies like to start working a release 6-4 weeks before (sometimes more depending on the release as well as company or campaign length).

If you don’t have a budget but have time and a good work ethic, you can do your own PR (which we’ll go over in another future post!). But typically news and media outlets need time in advance for printing, featuring and/or premiering (of course not all online music blogs are the same but this is a general time frame) are 4-6 weeks.

A few check list items for you or your band in preparing for the release (5-2 months ahead of time) you will:

- make a budget / keep track of your expenses and know how much you have to put into your music

- set up and ready artwork idea/find a graphic designer

- set up distribution

- consider coordinating and setting up a release show in your home town

- make an online posting plan (telling your fans and friends that a new release is on its way - tell them what day it’s coming out)

- create and share cohesive artwork to go along with the release on all your social networks, get people involved through social media in a creative way

- set up PR and Radio campaigns - or If you’re doing it own your own, put the song or record up on a private soundcloud link that will be used for sharing with blogs/newspapers/media outlets/reviewers as well as other industry people a couple months before the release to help generate interest.

- share the reviews/features/premieres/response online that you get from the campaign to further excite your audience (this is a huge part of momentum and activity) and use it as online posting content.

⁃ consider making a list of Spotify playlists you want to pitch the song to once it’s out

- consider making a music video for your most popular live song (or if you haven’t played live, consider getting some feedback on what your strongest song is) that you can release around the time of the album release to build excitement and activity!

*Tips: you can try to get premiere for the video, or after the song has been released consider doing a video release show.

Other factors and tips for a new release to take into consideration are:

⁃ make sure, just like the music, that the album/single artwork is strong and matches you/your band.

- maybe consider a new photoshoot / art direction for a release theme which can be tied into marketing.

(For example, say you have a single called ‘Red Rose.’ Maybe you and your bandmates could do a photo shoot and wear all red colors near a rose garden. Maybe for building up for the release you could do social media pictures of red roses in different locations! Or live, wear these outfits. Whatever it is be creative and true to you!)

- sign up with a songwriters society (ASCAP or BMI, SESAC* *is invite only) and register your song or songs so you can get paid when your song is played on the radio.

- sign up for soundexchange.com and register your song or songs so you can get paid for online streaming.

Setting up a release successfully comes down to preparation, promoting your product, and finding the right outlets to help keep pushing it forward. You can pay lots of money for companies to do this work, but you can also do it yourself! Believe in the work you’re putting out and tell everybody about it! Setting it up with ample time to prepare for promotion and to generate more response and hype is going to be integral and well worth the wait!

IMG_7280.JPG

Pre-Production and preparing for recording

You and/or your band are sounding like a solid unit, you’ve practiced multiple times on a regular basis, and you’ve possibly even played your music out in some venues. The songs are sounding good and you’re really happy with how they’ve come together - the next step could very well be stepping into the studio to record!

The first step for preparing for recording your songs is pre-production. Pre-production is one of the most important things an artist or band can do and have an understanding of, especially in this day and age when both money and time are such factors. Just like first promoting your show and then playing the show happens in two steps, so should pre-production & recording.

Pre-production is the time you spend to prepare your songs, practicing your parts as a band or artist, checking arrangements, breaking the songs down so you make sure everyone is playing the same notes, checking all the musical parts, practicing harmonies, refining lyrics, making sure the key is right, finding the tempos (whether you’ll play to a click or not, depending on your music) before entering the studio.

*A lot of us artists have some sort of home studio or computer recording setup available to us, and even with technology at our fingertips (which is a great luxury we have these days!) it can be overlooked. There are many opportunities to take your time to figure things out on your own for finding the best result - so take advantage of these things so when you spend your time and money on a great studio or great producer you are prepared!

When practicing your songs, you could even time yourself and see how long it takes you to set up all the instruments, play through the song(s) you want to record, *plus factor in the engineer mic’ing instruments and testing sounds (that will give you an idea of how long it might take in the studio to set up even before tracking). Find the BPM (beats per minute) of the song and try practicing to a click track, this will further tighten up the band and the song, speed up time in the studio, and when it comes to tracking it (especially via the computer), will give everyone a guide, allow the producer and everyone involved some more flexibility and creativity to build the song into something really cohesive and wonderful!

Tips:

- There are multiple tempo / click apps (try TEMPO) available for free or for a couple dollars online for iPhones or Smartphones that you can tap tempos out to.

- When you find a tempo for your song try it a couple beats slower and faster to see which sounds best!

- Try using a Phone or Computer mic to record your band or your songs to see how songs are sounding! This is a great way even if it’s rough to hear your songs.

- Typically full production indie band songs can usually be fully tracked in 1-2 days (of course depending on a lot of factors: if a band or artist is well rehearsed, instrumentation, style of music, budget)

- Typical studio rates can vary from $250-up (maybe cheaper depending on the place/location)

- Most average studios run $350-700 and up a day in major cities. Sometimes the rate includes the engineer if he or she owns the studio.

- Engineer rates average w/o a studio usually run $150/$250 a day and upward -or- $35 and up an hour

- Assistant rates run usually $100/150 a day

- Typical tracking hours in professional studios run 8-12 hours varying on the studio and engineer rates

Your friends, family, and fans are all going to want to be able to take something home that you created and that they can listen to over and over again. (Plus as a touring artist, CDs are a must have and merch sales help to pay for lodging, gas, and food. Recordings are also important for any band or artist who is serious about wanting to be a professional musician as it is an opportunity for online sales and a way for fans and industry folks who don’t live in the same city or country to hear you.

This is just a small glimpse into preparing for recording but above all, have fun and enjoy the process, learn who you are and what you like as you go - make sure to communicate how you want things to sound when you work with people; the more direction as a band or artist the better. Also, being flexible during the recording process will make things easier and less stressful. In pre-production, if it’s not sounding the way you want, experiment with some different pedals, amps, instruments, or even better - try different things out (second guitar parts, solos, arrangements, drums fills). Have a few great options and a couple ideas you can bring into the studio or to the producer so you can try things until you find your desired sound.

Recording can be a really great process and experience. Like anything though, it can become frustrating or present challenges when you least expect it - especially if you’re not prepared - so doing so will really help! Be patient, and understand that the recording process may take longer at first, but once you get familiar with how it all works, and familiar with a studio, it’ll get faster and become even more fun. Be respectful to the equipment, the people you’re hiring on the songs, whether it’s the engineer, assistant engineer, producer, mixer, etc. or hired players if there are any. They are all working with you to carry out your vision, and it can be a really rewarding experience for everyone when everyone’s on the same page!

  (Photo by Greg Jacobs)

 (Photo by Greg Jacobs)

  (Photo by Doug Batchelder)

 (Photo by Doug Batchelder)