10 Travel Fitness Hacks: Stay Active on the Go

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The excitement of travel shouldn’t mean sacrificing your fitness goals. Whether it’s holiday gatherings filled with tempting treats or adventurous explorations that leave you feeling drained, maintaining your health is achievable with a little planning and mindful choices. Don’t let the change in scenery derail your progress; instead, embrace the opportunity to integrate fitness into your travel experience. Here’s how to stay healthy and active, even during the holidays:

  1. Bodyweight Workouts: Your Portable Gym: Forget the hotel gym fees or the hassle of finding a fitness center. Your own bodyweight is an incredibly effective tool for staying fit anywhere. Utilize your hotel room, a park bench, or even a quiet corner of your family’s living room for exercises like squats, lunges, push-ups (modify on your knees if needed), planks, and jumping jacks. Create a simple circuit of these exercises, performing each for a set number of repetitions or time, and repeat it a few times. You can easily find free bodyweight workout routines online for inspiration, tailored to different fitness levels and focusing on specific muscle groups, like those essential glutes!

  2. Travel-Friendly Tools: Your Workout Sidekicks: Packing light doesn’t mean leaving your fitness routine behind. Consider bringing a few lightweight and portable fitness tools. Resistance bands are incredibly versatile and can add intensity to your bodyweight exercises, targeting various muscle groups, including those glutes we’re working on! A compact travel yoga or workout mat provides a clean and comfortable surface for floor exercises, stretching, or even a quick Pilates session. These small additions can significantly enhance your workout options on the go. (I don’t leave home without them!)

  3. Meal Prep & Smart Snacks: Fueling Your Adventures the Right Way: While indulging in local cuisine is part of the travel experience, consistently making unhealthy food choices can hinder your fitness progress. Before you leave, consider packing some non-perishable, healthy snacks like nuts, seeds, protein bars (read those labels!), or dried fruit. If your accommodation allows, plan for some simple meal prep. Things like overnight oats (with protein powder, chia seeds & walnuts) and, pre-portioned salad ingredients, or even just having access to a grocery store for healthy staples can make a big difference in staying on track.

  4. Hydrate Consistently: Your Internal Engine Needs Fuel Too: Travel, especially air travel, can be incredibly dehydrating. Dehydration can lead to fatigue, headaches, and even muscle cramps, hindering your ability to stay active. Carry a reusable water bottle and make it a habit to refill it frequently. Staying well-hydrated will not only keep your energy levels up for exploring but also supports your overall well-being and can even help control those hunger pangs that might lead to less healthy snack choices. (I take an empty water bottle pre-loaded with Kion Aminos and electrolytes & add water once I am through security!)

  5. Prioritize Sleep: Recharge and Recover for More Adventures: Travel can often disrupt your regular sleep schedule. However, getting adequate rest is crucial for both your physical and mental well-being. Aim for at least 7-9 hours of quality sleep each night, even when you’re away from home. Prioritize creating a relaxing bedtime routine, even if it’s just dimming the lights and avoiding screens before sleep. Well-rested muscles recover better, and you’ll have more energy to enjoy your travels and stay active. (BodyHealth’s CALM can help!)

  6. Manage Stress: Exercise is Your Mental Escape: Travel, while exciting, can also be stressful. Navigating new places, dealing with travel delays, or simply being out of your routine can take a toll on your mental health. Incorporating exercise into your travel days is a fantastic way to manage stress. Whether it’s a brisk walk exploring a new city, a calming yoga session in your hotel room, or even a few minutes of mindful stretching, physical activity releases endorphins that can boost your mood and help you feel more relaxed and present.

  7. Boost Your Immune System: Stay Healthy to Keep Exploring: No one wants to spend their vacation feeling under the weather. Exercise, along with sufficient sleep and a diet rich in fruits and vegetables (even while traveling, try to incorporate these!), plays a significant role in strengthening your immune system. Make a conscious effort to move your body regularly, prioritize sleep, and make healthy food choices whenever possible to keep your immune system strong and ready for all your travel adventures.

  8. Fuel Your Energy: Consistent Nourishment for Active Days: When you’re on the go, exploring new sights and engaging in activities, your body needs consistent fuel to maintain energy levels. Avoid skipping meals or relying solely on sugary snacks for quick energy. Plan to eat regular, balanced meals and snacks throughout the day. Focus on incorporating protein (FIRST!), complex carbohydrates, and healthy fats to provide sustained energy for all your adventures, whether it’s hiking a new trail or simply walking around a museum.

  9. Be Flexible: Adapt Your Routine, Not Abandon It: Remember that travel is different from your regular daily life, and it’s important to be adaptable with your fitness routine. Don’t get discouraged if you can’t stick to your usual workout schedule perfectly. Instead of aiming for an hour-long gym session, perhaps opt for a 20-minute bodyweight routine in your hotel room. Be open to incorporating physical activity into your travel plans naturally, like taking the stairs instead of the elevator or walking to explore nearby attractions.

  10. Integrate Fitness Habits: The Synergy of Diet, Exercise, and Recovery: Staying fit while traveling is about more than just squeezing in a workout here and there. It’s about integrating healthy habits into your overall travel lifestyle. This means consciously making nutritious food choices when possible, prioritizing movement in your daily activities, and ensuring you get enough rest. When you combine these three elements – balanced diet, regular exercise, and sufficient recovery – you create a powerful synergy that supports your overall wellness and helps you stay fit and energized throughout your travels.

By implementing these strategies, you’ll discover that staying fit while traveling is not only possible but also enjoyable. Consistency is key, and even small, mindful efforts can make a significant difference in maintaining your progress and feeling your best. Embrace the journey and maintain your wellness wherever you go!

With these expanded tips, you can confidently maintain your fitness goals and enjoy a healthy, active travel experience.

Happy travels!

 

Unlock Your Body’s Potential: The Undeniable Benefits of Stretching

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We all know that satisfying feeling: the instinctive urge to stretch after a long sleep, a prolonged period of sitting, or when muscles feel tight. But what’s really happening in our bodies when we stretch, and why does it feel so good? Beyond just feeling good, stretching plays a crucial role in our flexibility, mobility, and overall performance.

Why Do We Stretch?

That primal urge to stretch is your body’s way of restoring balance. Whether it’s combating stiffness from inactivity or releasing tension, stretching increases blood flow, delivering vital oxygen and nutrients to your muscles while flushing out waste products. This process triggers the release of endorphins, your body’s natural painkillers, promoting relaxation and stress reduction.

What Happens When You Stretch?

Stretching elongates muscle fibers and makes connective tissues more pliable, increasing your range of motion. It also stimulates proprioceptors, the sensory receptors that improve your body awareness and coordination, leading to better movement patterns and motor control.

Flexibility vs. Mobility: What’s the Difference?

While often used interchangeably, flexibility and mobility are distinct. Flexibility is the ability of a muscle to lengthen without force, focusing on muscle elasticity. Mobility, on the other hand, is the joint’s ability to move through its full range of motion, requiring both flexibility and motor control. Both are essential for optimal performance and injury prevention.

The Importance of Stretching for Performance

For athletes and everyday individuals alike, flexibility and mobility are crucial. They improve body alignment, allow for precise movements, and aid in recovery. These qualities also enhance movement efficiency, prevent injuries, and boost overall performance. Beyond physical benefits, stretching contributes to better posture, joint health, and improved functional movement patterns, enhancing your quality of life.

Types of Stretching to Incorporate into Your Routine:

  • Static Stretching: Holding a stretch for 15-60 seconds to increase muscle length and promote relaxation.
  • Dynamic Stretching: Controlled, rhythmic movements that mimic the activity you’re about to perform, improving mobility and muscle activation.
  • Passive Stretching: Using external force (gravity, a partner, or a device) to deepen the stretch.
  • Active Stretching: Contracting the opposing muscle group to stretch the target muscle, improving active range of motion.
  • PNF (Proprioceptive Neuromuscular Facilitation): Alternating muscle contraction and relaxation to maximize flexibility gains.

Incorporating various types of stretching into your routine can significantly enhance your physical well-being, improve performance, and reduce the risk of injury. So, embrace that urge to stretch—your body will thank you!

Happy 2025 – Set Goals to NOURISH & Respect Your Body

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Friends, it’s a NEW YEAR with daily opportunities to cultivate and embrace healthy habits, strengthen relationships, and pursue passions that bring joy and fulfillment. Let’s make it count. You can focus on what you can do right now, with what you have available. Small consistent steps can lead to big results, so commit to a few healthy habits THIS week!

  • Prioritize self-care
    • Sleep: Ensure you get enough quality rest.
    • Movement: Incorporate regular physical activity into your routine.
    • Mindfulness: Practice mindful breathing and stress reduction techniques.
  • Fuel your body wisely
    • Choose whole foods: Focus on whole, unprocessed foods, especially fruits, vegetables, and lean proteins. (check out why seed oils are toxic)
    • Hydrate: Drink plenty of water throughout the day.
    • Limit processed foods: Minimize consumption of processed foods, sugary drinks, and unhealthy fats.
    • Consider organic options: Opt for organic produce and other products when possible.
  • Support your body’s natural functions
    • Manage stress: Implement stress-reducing techniques like meditation, yoga, or spending time in nature.
    • Support healthy digestion: Allow adequate time for digestion after meals.
    • Balance blood sugar: Choose foods that stabilize blood sugar levels.
  • Avoid harmful substances
    • Eliminate smoking: Quit smoking completely.
    • Limit alcohol: Reduce or eliminate alcohol consumption.
    • Minimize toxins:
      • Choose non-toxic cleaning products and personal care items.
      • Avoid artificial sweeteners and processed foods with excessive additives.
      • Be mindful of potential hormone exposure from dairy products.

I know you’re aware of these principles, but a gentle reminder can be helpful as life often pulls us in many directions. Surround yourself with friends and family who will support and/or join you in your efforts.

You got this!

Holiday Blues? Brighten Your Season with These Simple Tips

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The holiday season, while filled with joy and cheer, can also be a challenging time for many. Feelings of anxiety, stress, and depression can creep in, making it difficult to fully enjoy the festivities. But don’t worry, there are simple, effective ways to brighten your mood and navigate the season with greater ease.

The Power of Self-Care

Self-care isn’t a luxury; it’s a necessity, especially during stressful times. Here are a few tips to help you prioritize self-care this holiday season:

  1. Embrace the Morning Light:
  • Why it helps: Early morning sunlight helps regulate your body’s internal clock, improving sleep quality and mood.
  • How to do it: Make it a habit to wake up early and spend some time outdoors, even if it’s just for a few minutes.
  1. Move Your Body:
  • Why it helps: Exercise releases endorphins, natural mood boosters that can reduce stress and anxiety.
  • How to do it: Find activities you enjoy, whether it’s a brisk walk, yoga, or dancing.
  1. Fuel Your Body:
  • Why it helps: A balanced diet provides the energy and nutrients your body needs to function optimally.
  • How to do it: Prioritize protein-rich foods like lean meats, fish, beans, and nuts.
  1. Hydrate, Hydrate, Hydrate:
  • Why it helps: Staying hydrated can improve cognitive function, mood, and overall health.
  • How to do it: Aim to drink half your body weight in ounces of water daily.
  1. Nourish Your Soul:
  • Why it helps: Eating whole, unprocessed foods can enhance your mood and energy levels.
  • How to do it: Incorporate plenty of fruits, vegetables, and whole grains into your diet.
  1. Limit the Sugar Rush:
  • Why it helps: Excessive sugar consumption can lead to mood swings and energy crashes.
  • How to do it: Opt for natural sweeteners like honey or maple syrup and choose fruits for dessert.
  1. Connect with Loved Ones:
  • Why it helps: Strong social connections can provide support and reduce feelings of loneliness.
  • How to do it: Spend quality time with friends and family, or reach out to loved ones who live far away.
  1. Cuddle with a Pet:
  • Why it helps: Interacting with pets can reduce stress, lower blood pressure, and boost mood.
  • How to do it: Spend time with your furry friend, whether it’s a cat, dog, or other pet.

Remember, you’re not alone. If you’re struggling with holiday stress or depression, reach out to a mental health professional or a trusted friend or family member. By taking care of yourself and seeking support when needed, you can navigate the holiday season with greater peace and joy.

   

Nourish to Flourish: The Power of Whole Foods for a Vibrant Life

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As the saying goes, ‘You are what you eat.’ And it’s true. Food is more than just fuel; it’s nourishment for our entire being. By choosing fresh, whole foods, we absorb their natural energy, promoting vibrant health, emotional balance, and a deep sense of well-being.

Modern science confirms that a diet rich in nutrients supports cognitive function, emotional well-being, and overall vitality. It’s like filling up a car with high-quality fuel; the better the fuel, the better the performance.

Nourishing our bodies is an act of self-love that creates a strong foundation for a resilient and energetic life. By making conscious food choices, we cultivate a deep sense of peace and vitality that radiates through every aspect of our lives. So, let’s nourish ourselves and reap the rewards of a healthy, vibrant life.

Moreover, the benefits of whole foods extend beyond physical health. They also foster a deeper connection to the natural world and our own bodies. By eating seasonally and locally, we align ourselves with the rhythms of nature, which can enhance our sense of belonging and purpose. This mindful approach to eating not only supports our health but also encourages sustainable practices that benefit the planet. Embracing whole foods is a holistic journey that nurtures our body, mind, and spirit, paving the way for a truly flourishing life.

Consider these steps to nourish your body with whole foods:

  • Choose Fresh, Whole Foods: Opt for fruits, vegetables, whole grains, and lean proteins.
  • Eat Seasonally and Locally: Align your diet with the natural rhythms of the seasons and support local farmers.
  • Incorporate Variety: Ensure a diverse intake of nutrients by including a wide range of foods in your diet.
  • Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues, and savor each bite.
  • Stay Hydrated: Drink plenty of water to support overall health and well-being.

Today is a GREAT day to start your journey towards a healthier, more vibrant life today. Make a conscious effort to incorporate more whole foods into your diet and experience the transformative benefits for yourself. Share your progress and tips  & let’s nourish ourselves and flourish together!

You got this.

Unlock Your Muscle Potential: Lift, Don’t Limit

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Forget the myth that you need a gym full of equipment to sculpt a strong and defined body. The truth is, a couple of dumbbells, resistance bands, or even your own bodyweight can be your ticket to building muscle and achieving your fitness goals.

To build muscle, you need to challenge your muscles beyond their comfort zone. This is called mechanical overload. When your muscles are pushed to their limits, they adapt by growing stronger.

Imagine each muscle fiber as a tiny rubber band. The more you stretch and challenge it, the stronger and thicker it becomes. This is essentially what happens when you lift weights or engage in challenging bodyweight exercises.

I’m not just talking about lifting heavy; I’m talking about pushing your muscles to fatigue. Whether you’re using heavy weights, light weights, or just your body, the goal is to overload those muscles and trigger growth.

What did she say?

The key to muscle growth is progressive overload. This means gradually increasing the demand on your muscles over time. Here’s how:

  • Lift heavier weights: If possible, gradually increase the weight you’re lifting to challenge your muscles.
  • Increase repetitions: If heavier weights aren’t accessible, perform more reps to reach muscle fatigue.
  • Slow down the tempo: By controlling the speed of each rep, you increase time under tension, stimulating muscle growth.

Remember, consistency is key. Listen to your body, and enjoy the journey of building a stronger, healthier you.

Let’s redefine strength together. You got this!

P.S. Check out some inexpensive fitness equipment pieces you can have at home or take with you when traveling to maintain muscle!

Unleash Your Inner Champion: How Positive Self-Talk Boosts Performance

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Ever doubt yourself right before a big race or a challenging workout? It happens to the best of us! But here’s the good news: athletes like you can unlock a powerful tool to improve performance and self-belief – positive self-talk.

Imagine your inner voice as your personal hype man. When that voice whispers “you can’t,” you might give up on those last burpees. But flip the script with a “Yes, you’ve got this!” and watch yourself crush them!

Positive self-talk isn’t just for everyday life – it directly impacts your training. That inner dialogue before and during workouts shapes your approach and ultimately, your results.

Here’s how self-talk can be your secret weapon:

  • Boosts Energy and Effort: Starting a tough workout? Self-talk can get you pumped and put in your best effort.
  • Powers Through Fatigue: Hitting a wall mid-set? Positive affirmations like “Keep going!” or “Breathe!” can give you that extra push.
  • Conquers New Challenges: Nervous about a new workout or aiming for a personal best? Self-talk builds confidence and increases your chances of success.

The best part? Benefits are immediate! While it gets more natural with practice, you might see improvements the very first time you try it.

Ready to make self-talk work for you?

  1. Plan Ahead: Identify a situation where you want a performance boost. Is it a challenging workout or an upcoming race?
  2. Craft Your Cues: Create a list of simple words or phrases that fit your situation. Struggling with deadlifts? Write down “You got this!” or “Strong and powerful!”
  3. Swap Negativity for Positivity: Turn those self-doubts into positive affirmations. Instead of “Ugh, this is heavy,” reframe it to “I can lift this. I’ve done it before!”
  4. Practice Makes Perfect: Rehearse your cues regularly and see how they make you feel. Adjust them if needed.
  5. Stick with It: It might feel strange at first, but experiment! Try saying your cues silently or out loud. With practice, you’ll be surprised at how effective they become.

Self-talk is a powerful tool for athletes. By training your inner voice to be your cheerleader, you can silence doubt, boost confidence, and reach your full potential! Remember, your inner voice is always there – why not make it your biggest supporter?

“May the power be with(in) you”!

                 

(Ok, ok…that was corny, but you catch my drift!)

Step Up Your Day: How Small Movements Lead to Big Results

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Ever wonder how much energy you burn outside of the gym? It all comes down to “NEAT” or Non-Exercise Activity Thermogenesis — the fancy way of saying calories burned through everyday activities. From walking the dog to cleaning the house, even minor movements add up throughout the day and contribute to your overall calorie expenditure.

Why is NEAT important?

Desk jockeys, listen up …you might think that gym time is enough, but neglecting movement throughout the day can hinder your progress. Here’s where NEAT comes in. By staying active during your daily routine, you can unlock a treasure trove of health benefits:

  • Burn more calories, all day long: Forget the all-or-nothing mindset. Every step, fidget, and chore adds up to a significant calorie burn, even outside of the gym.
  • Boost your overall health: NEAT isn’t just about aesthetics. It can contribute to better blood sugar control, a healthier heart, and easier weight management.

How to boost your NEAT:

The good news is, NEAT is everywhere! Here are some ideas to get you moving more:

  • Take the stairs: Ditch the elevator for a quick leg workout.
  • Park further away: Add a few extra steps to your errands.
  • Pace while on the phone: Turn those phone calls into mini walking breaks.
  • Fidget freely: Don’t be afraid to tap your foot or drum your fingers – it all adds up!
  • Stand up and move: Consider a standing desk or take short walking breaks throughout the workday.
  • Embrace daily activities: Cleaning, gardening, and playing with your kids are all NEAT opportunities.

Measuring NEAT:

While a “dressed up step count” isn’t the most precise method, aiming for 8,000-10,000 steps daily is a good starting point to track your NEAT activity.

Remember: Small steps = big results! Even simple movement boosts your body’s daily calorie burn, making you healthier.

Want more? Check out this NCBI research of this ISSA article on the subject!

You got this.

 

 

(Walk me!)

Fight Muscle Loss as You Age: Simple Steps You Can Take

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Friends, muscle loss is a common concern as we age, impacting strength, function, and overall health. Read on to learn what you need to know and how to combat or reverse it.

What is Muscle Loss?

Muscle loss, called sarcopenia, starts as early as your 30s and accelerates with age. It increases the risk of falls, and fractures, and limits daily activities. Experts believe inactivity, poor diet, genetics, and chronic conditions play a role.

The Good News:  Muscle loss is treatable! Here’s how:

  • Exercise: Strength training and aerobic activity are crucial.
  • Protein Power: Prioritize protein intake and consider EAA supplements for better absorption. (Check out my last few posts related to this subject…you’ll see why it’s near and dear to my heart!)
  • Stress Management & Sleep: Reduce inflammation and promote tissue repair.
  • Regular Checkups: Early detection is key.

You also may want to consider an amino acid supplement after talking with your functional medicine practitioner. Here’s what I take during different periods of the year depending on that quarter’s goals. 

By taking action today, you CAN build AND maintain muscle health, stay active, and age powerfully.

 

You got this!

Live Life to the Fullest: How Weightlifting Can Help You Stay Active and Independent

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As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,

Lisa