Check out this informative article by Sheila Olson of FitSheila.com
Whether you have to travel for work or you are about to enjoy a vacation, spending time to improve your physical fitness while traveling should fit into your schedule. The more time you take off from your fitness regimen, the harder it will be to bounce back once you settle back into your normal life. That being said, traveling is a great opportunity to switch up your fitness routine and challenge your body to work in a new way. Exercise variety is key when it comes to burning fat and calories while improving other elements such as balance and flexibility.
Check out these tips on ways to incorporate workouts into your travel plans and itinerary so you can stay fit on the fly.
Try Out a Local Class
Boutique fitness studios are popping up everywhere nowadays; surely there are a few not too far from wherever you are staying. Scout out your options and walk in to see if they have any deals for first-time students. Often, these places offer the first class for free or at a discounted rate in hopes of encouraging the person to sign up for more.
When picking out a class to try, always lean toward the beginner’s level, even if you consider yourself fit. The latest fitness crazes always throw in some kind of twist to make them more difficult– like this Dallas studio that has you do basic bootcamp exercises, but on a suspended surfboard. You never know what you are going to get with a new class, so you might as well start out slowly.
Tour the Town
There is always something to explore, no matter where you are. And if there is something to explore, there is a way to do it while also breaking a sweat. If you have time to see the sights wherever you travel, get as much of them in as you can by running, skating, or biking around the area. Not only will you be fitting in a workout, but when you hit the pavement, you get a taste of what life is like for a local.
Even if you don’t have the time to burn running around the city, you can choose to be more active by walking wherever you need to go. While it doesn’t burn many calories, there are still health benefits to walking. Try to get at least 12,000 steps in each day– Plexus recommends tracking them with an app on your smartphone. Be sure to go the extra mile with the little things like taking the stairs instead of an elevator or getting off the subway one stop early if you have the time to stroll.
Diet is just as important as exercise, and don’t let anyone try to tell you differently. If you spend your travel time eating junk, it’s going to come back to haunt you once you are home. Maintaining a wholesome diet while you are on the road is really more important than fitting in exercise. If you walk a lot and eat well, you may lose some of your recent gym gains, but your bounce back will be swift.
● Avoid all processed foods and stick with snacks that are composed of a few ingredients at maximum. Some great options include fruit and nuts.
● Buy groceries and make your food rather than eating at restaurants. Food you make at home tends to have less fat, sugar, and sodium in it. Chefs tend to put those ingredients in their food to make you come back for more.
● If you are flying, bring an empty water bottle with you. Once you are through security, fill it up at the water fountain. Drink plenty of water throughout your trip to prevent dehydration.
Travel is no excuse to forgo fitness. Stay on top of your workout game by trying a new class and seeing the sights in a way that also breaks a sweat. Also, don’t neglect your diet while you travel. Eating a poor diet makes bouncing back that much more difficult when you get back on your fitness track at home.
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We can often be our own worst enemies, laying sabotage upon our own best efforts. The basis of such subterfuge is our own fear-based collection of thoughts, and can be more damaging than any efforts made by others to trip us up. What’s the solution? Banish your fears!
Before you allow that monstrous pull of trepidation pull you into the muck, get into the habit of replacing every single negative and self-defeating thought you have with a positive, hope-filled one.
Yes, every single one.
Perhaps you are doubting your ability to complete a massive work project, and you find yourself grappling with the feeling that you won’t be able to complete it in time, or that you will do a shoddy job because you feel rushed. Instead of feeding that insecurity, tell yourself:
“I CAN do this. I WILL do this.”
Do this repeatedly until it begins to sink in. Allow your positive thoughts to take up space in your mind, so much so that they push out the negativity.
— mention Bing Crosby’s “Accentuate the Positive”
Every thought can have a negative and a positive spin. Train yourself to turn to the positive. Remember that worry and guilt only eat away at one’s spirit. ——
The last thing you should ever do is to knock yourself down. Someone who is bound and determined to succeed quickly learns how to push away negativity from haters, and never allows a bad day to destroy the success plan which is in place. Successful people have a can-do, will-do attitude which has very little to do with overall intelligence, talent, or opportunity.
So stop beating yourself up, push away the haters, and go for your goals!
Please check out this excellent article by Shiela Olson which explores the delicate balance between pushing yourself to the next level and nurturing yourself at the same time.
– By Sheila Olson of fitsheila.com
You’ve decided you’re ready to stop perpetuating a cycle of sleeping in on weekends, spending weeknights slumped over in your couch, and eating out at greasy burger joints every other meal. You’re ready to live a healthier and happier lifestyle, and you’ve known the answer all along — diet and exercise. Diets aren’t very effective when practiced every other week, and fitness requires you to keep up and even build up the intensity over time.
So, what’s the secret?
The Importance of Prolonging Good Fitness
When someone decides they are ready to start running every day, or some other form of exercise, they typically feel this fire within themselves to keep it up. You go in for your first day, and you feel exhausted, but you also still feel pretty good knowing that you’ve taken your first step at getting healthy. After a few more gym sessions, you notice that you aren’t just tired but also sore, and that goodwill for better living starts to feel a little less compelling.
It’s natural to give it your all the first few times before your mind and body start to naturally resist the transformation that is occurring. It’s the kind of transformation that people from all walks of life seek to make their lives better. It’s why so many recovering addicts start running and bodybuilding. Exercise not only changes how we look on the outside but how we feel on the inside. It reduces stress and boosts positive self-image and confidence.
The process of transformation can be difficult and uncomfortable at times, especially when you’re just starting out, which is why it is important to not overdo it. If you work too hard or put too much emphasis on your physical fitness, you run the risk of burning out and not making the kind of progress you are looking for.
The Meaning Behind Self-Care
Right now, the buzzword of the day seems to be self-care. People are starting to collectively realize that we don’t need to punish ourselves to live our best lives. Exercise shouldn’t be something you dread to do but something you look forward to. To remedy this natural resistance to living healthier and a fitness-oriented lifestyle, people are turning to self-care as a way to supplement diet and exercise and avoid burning out during the process.
One of the ways you can practice self-care is by leaving plenty of rest days in between workouts to give your body time to recover. Recovery is essential to practicing good physical fitness and ensuring you have enough energy to keep going back to grind week after week. Self-care also addresses showing yourself love in alternative ways. Exercise is important for our physical health, but we also need to consider our mental and emotional health as well. Beyond exercise, there are a number of activities you can do, such as meditation, reading a book, or pursuing a hobby, that can all fill a specific need you have in your life.
The Need for Balance in Your Life
When you approach your physical fitness as just one piece of the puzzle, then you can start looking at other ways to enhance your life, while not overdoing your diet and exercise. You won’t just be working hard, you’ll be working smart. You’ll know that there are many activities you can work on to improve your overall well-being. By balancing out these different self-care activities, you will always make yourself better while also keeping a very diverse routine. Some days, you will be focused on your physical fitness, but when you need to rest and recover, you can then switch gears and focus on your mental and emotional health as well.
Once you decide it’s time to make a change, you’ve already started your journey to improve your wellness. You may have attempted to change your life a few times now, but all of those past experiences were just the lead up to this one moment where you finally committed to achieving personal wellness and living your best life.
Photo Credit: Pixabay.com
Anyone who knows me well is aware of the fact that I am consistent about packing clean meals and toting them around with me throughout the day. It can be cumbersome to pack food, especially when I know I will be out of the house for most of the day, but by doing so I have peace of mind knowing that I will be able to stay on track with my meal plan no matter what. Competitors and fitness professionals practice this habit and can attest to the power of clean eating in maintaining a sculpted, muscular physique.
However, I realize that many of you who do not compete or have an involvement in fitness may be wondering if there is any point to packing meals if you are an average person. There are a multitude of benefits to be gained from packing meals for the day:
• Portion Control – If you measure and weigh your portions before placing them into containers, you will have full control over your intake.
• Cooking Method – Steaming, baking, boiling, grilling and poaching are easy cooking methods which also enable you to prepare food without adding unnecessary fat.
• Save Money – By purchasing food at the grocery store and preparing it yourself, you will save a significant amount of money.
• Maintain A Low Sodium Diet – Restaurants often add significant amounts of sodium to enhance the flavor of their dishes. If you are trying to keep your sodium intake low, you are better off preparing your own food.
• Accommodate Medical Dietary Restrictions And Food Allergies – Restaurant meals may add ingredients which are forbidden from your meal plan due to medical conditions or food allergies. Instead of taking a risk, you are better off preparing your meals and packing them with you.
When I worked the Arnold Sports Festival Expo in Columbus, Ohio earlier this month, I made sure to drink plenty of water, filling up my one liter container 3 to 4 times each day. I also brought my Hot Logic Mini with me (https://youtu.be/GQltYTRLTC4) and had meals from Icon Meals (https://iconmeals.com/) with me, and I made sure to consume a meal every 3 hours to keep my energy levels up. If you are committed to living a healthy lifestyle, you will find ways to stay in line!
I always recommend tempered glass storage containers over plastic, since heating up ingredients in most plastic containers carries a risk of deranging the plastic and releasing harmful chemicals into the food. I make an exception with BPA-free containers, and recommend the types which have locking lids to prevent leakage of food.
The BEST meal packing system out there is made by Six Pack Bags:
By adopting the habit of packing your meals, you will be on the road to better health!
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