Image Source: Shaun Michael

Fans have been waiting on rapper and R&B artist Tink‘s latest album, “Winter’s Diary 5” for eight years — or since “Winter’s Diary 4” came out in 2016. Real fans may have been waiting since 2012, when the very first “Winter’s Diary” mixtape was released.

“‘Winter’s Diary 5’ is an album strictly for my day-one supporters,” Tink tells PS. “My first mixtape dropped in 2012, and a lot of my fans met me in that early era. So I wanted this album to feel like the early days. A dedication to where everything started in Chicago.”

All that said, it’s no wonder that after dropping on July 12, the new album quickly rose in the charts, nabbing the title for number-one R&B Album on Apple Music during the week of its release. “I’m inspired by R&B, of course, but I’m also inspired by a lot of gospel music. Church was my first musical teacher. So there’s a lot of soul and pain in my music,” Tink tells PS. “I owe that to church. My biggest inspirations are Lauryn Hill, Destiny’s Child, SWV, and Whitney Houston.”

In addition to the album release, Tink is joining Jhené Aiko for 27 stops on The Magic Hour arena tour, which commenced on June 19. And while touring can be an energizing time for artists, who get to showcase their talents and connect with fans, it can also bring up unique stressors. In a recent study of 317 musicians, tour stress was even linked to depression, anxiety, and alcohol misuse, per the journal Medical Problems of Performing Artists.

To combat that tour stress, Tink keeps up a nourishing wellness routine. “Health and fitness play a major role in my life as an artist,” she tells PS. Not only for the way I look but my stamina. When I’m performing it keeps my energy right and helps with breath control. And of course, being healthy gives me the strength to keep going in general. When you feel good, your overall mood is better.”

Ahead of her tour, Tink chatted with PS about how she plans to maintain her peace and her well-being while traveling over the next several weeks. Here, some of the biggest health tips she relies on while she’s constantly on the go.

Image Source: Alex Harper

Tink’s Exercise Routine While On Tour

Tink’s a very regular gym-goer. “I do weight training about three times a week,” she tells PS. “I have a physical trainer that I work with for an hour at the gym.” And while her routine may need a little adjusting when she’s on tour, it’s not as different as you might expect. “When I’m on tour I try to visit the gyms that are at the hotels. My routines are pretty much the same as when I’m at home. As long as I can find a few dumbbells, I can get active anywhere.”

Her motivation is simple. “What I love most about movement is how good it makes me feel after. Whenever I’m in a bad mood, movement is always the remedy,” Tink tells PS. “I’ll go to the gym and release my frustrations. It makes me feel like I can accomplish anything, and takes my mind away.”

Additionally, Tink takes care to warm up her body before performing. “Thirty minutes before my set I like to stretch and warm my body up with my dancers. So we’ll do our stretches, we’ll jump around, we’ll rehearse our moves, whatever it takes to get ready,” she tells PS.

Tink’s Hydration and Nutrition Routine While On Tour

Tink focuses on foods that will help fuel her body for the demands of performing and touring. “To stay healthy while I’m on the road, I try my best to stick to a strict diet. Grilled chicken and fish only, with plenty [of] vegetables and fruits,” she says. “I’ve upped my vitamin intake. I also drink a lot of water and herbal tea.”

Water, Tink adds, is “key.” “To stay hydrated on the road I drink a lot of water. There’s also a V8 energy drink that I love which gives me a boost without the extra sugar,” Tink says. “For my vocals, I like to eat lemons and tea with honey. Throat Coat does the trick every time.” She also warms up her voice before performances for about an hour.

Tink’s Self-Care Routine While On Tour

Touring week after week on the road can be exceptionally stressful, usually pushing self-care farther down the list of priorities. At home, Tink says that yoga, “calms me and keeps me toned up. Meditating is something I never thought I would like, but it’s so peaceful.”

On the road, Tink’s self-care routine is equal parts simple and indulgent. “For self-care on the road I like to take time to rest and be still. It’s good to unplug somedays and give my body a break, as well as my mind,” she tells PS. “My self-care sometimes looks like me lounging in the hotel room and/or calling my family . . . Watching my favorite Netflix series and just decompressing. I enjoy my alone time, when I can check in with myself.”

Jade Esmeralda, MS, CSCS, is a Staff Writer, Health & Fitness. A life-long martial artist and dancer, Jade has a strong passion for strength & conditioning, sports science, and human performance. She graduated with a Master of Science degree in Exercise Science and Strength and Conditioning from George Washington University.