Healthy on the Road :: A Mindful Return

Last month, Healthy on the Road challenged you to take time out to check in on your next trip. “Vacating” completely from physical, mental and spiritual health while on the road leaves you feeling sluggish when the vacation is over and the reality of returning home hits.

The Challenge The specific challenge, aside from mindlessly laying poolside or playing paddle ball on the beach, was to try and engage in at least one hour of renewal---physically, emotionally and spiritually---each day you were away. To make this happen, throwing some semblance of routine into your travels was they key to complete renewal. Unless you’re travelling for business, this routine thankfully doesn’t involve getting to work on time or juggling a million errands, it’s more of a daily rhythm that your body will thank you for.

A Mindful Return Let’s take a look at how applying mindfulness while away can have a huge impact on the state you return home in.

Moderation Over-consumption of food and alcohol is a common problem when travelling (though, while away it sure doesn’t feel like one!). The typical reaction once home: either continue the trend, thrust oneself into some fad diet or detox program, or feel deflated by lack of self-control. So here’s a challenge that can be considered a part of the daily travel renewal challenge: while away, enjoy the delicious food and drink in moderation, but also indulge in loads of the healthy fare. This will naturally bring moderation into your daily routine, without feeling like you’re depriving yourself.

Sleep Get some sleep!!! It has a huge effect on what we eat and a lack causes us to crave those short-term, energy-boosting carbs. While away, try your best to catch some good ZZZs, and depending on your time-zone, wake around a similar time as you would at home (but no need to rush out the door!).

A Rest After a Rest When you return home, build in 4 days to a week to get back into the swing of things. Your body will thank you, because as funny as this sounds, most of us seem to need a rest post 'restful' vacation. Continue to get a lot of sleep, and focus on moderation in your eating.

Be Inspired Bring some inspiration from your travels into your home kitchen (mmm...homemade salsa!). Once home, resist jumping on some crazy diet train, or making promises to yourself that are too big to keep. Aim to eat and drink less of what you know you shouldn’t, and engage in daily physical activity. It’s really that simple: a sure-fire way to re-calibrate the body after one too many coronas or a few too many helpings of guacamole!

{When she’s not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road, published the first Thursday of every month.}

[photo by oksidor]

Healthy on the Road :: Complete Renewal

Use your next trip as an opportunity to renew ALL of you!

Aside from business travel, many of us travel to get away from it all. It is our hope that when we return home, we will feel refreshed, renewed and ready to tackle whatever life throws our way. Unfortunately, more often than not, our mini vacations can leave us feeling kind of blue on the journey home.

A Great Start It’s only natural to mourn the loss of lazy days on the beach or the chilled-out version of ourselves. Perhaps a renewed outlook on life is not exclusively reserved for the 19-year-old, globe-trotting, soul-searching traveler? Perhaps it is something that can be embraced by all travelers? The simple act of getting away from our busy lives and routines is a great start.

Time Out to Check-In Unfortunately, just like we often make the mistake of breaking from physical activity when we travel, our emotional and mental health can also suffer if we don’t take some time out to check-in.

A Challenge With this in mind, on your next trip, I challenge you to escape completely, recognizing your health and wellness is bigger than your physical fitness; it also encompasses mental, emotional and spiritual well-being. Most philosophies of life value all four dimensions, and recognize the necessity of a taking care of all of them in order to live life to the fullest.

What Inspires and Uplifts You? Mental and spiritual renewal is very personal; it draws upon whatever it is that inspires and uplifts you. Some find renewal listening to music, others find it walking along the beach, listening to the quietness of a winter snowfall or prayerfully meditating. It is different for all of us.

Finding Renewal Wherever and however you find renewal, go there and do that for at least one hour. This personal hour will have a huge impact on every other hour of your trip, including your sleep. Building your physical, spiritual and mental strength will, among other things, enable you to better handle the daily challenges waiting to greet you when the trip is over. And when you return home, try to keep up the habit {of escaping and finding renewal---even for only a few mins} and watch your overall health soar!

{When she’s not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road, published the first Thursday of every month.}

[photo by Trish]

Healthy on the Road :: DIY Airplane Snacks

Consuming healthy snacks between meals is a fantastic way to control blood sugar, hunger, overall energy and mood, and as an added bonus – it’s super helpful in maintaining a healthy body weight.

Packing some healthy snacks for air travel might be the last thing on your mind when frantically preparing for a trip, but just think how thankful you’ll be when you discover there’s no in-flight meal, your plane is delayed, the only in-flight or airport options are mostly over-priced junk food, or the meal served looks slightly suspicious!

I used to hesitate to throw snacks into my carry-on bag for fear of an interrogation (I don’t like scenes...I would prefer to starve than be the object of conflict), but the reality is, you are actually allowed to bring more food on board than you might realize. So, here’s a little help in packing some flight and security-friendly snacks to keep you going on your next trip (or at least help prevent you from begging flight attendants for more bags of salty nuts and crackers!)

{*Note, if you're flying internationally you can bring any of the snacks listed below, however, items like fruits, veggies, nuts and dairy, must be consumed in-flight. If you're flying to the US, it is best to stick with crackers, granola bars or protein, and avoid fruits, veggies and nuts.)

DIY Healthy Airplane Snacks Pack it or wrap it Remember, all food must go through the X-ray machine, so food must be wrapped or in a container. Unpeeled natural foods like fruit are okay, but half-eaten fruits must be wrapped.

Think sticks Apple, carrot, cheese, celery, zucchini = no mess, super healthy, and easy to pack into Ziplocs or little containers.

Don’t forget some carbs Crackers, mini pitas or bagel chips will keep you feeling full longer when paired with some yummy toppings.

Condiments Think peanut butter, cream cheese etc....to make those sticks and crackers more satisfying and filling! Provided you follow the 3 ounce rule, you can pack individual-sized containers into your clear plastic Ziploc, alongside your travel-size toiletries.

Protein Individual-sized cans of tuna, salmon or sardines are excellent way to turn that cracker or pita into a little meal.

Nuts A handful of unsalted nuts and a piece of fruit make a perfect snack.

Granola bars ...Are easy to pack, but beware of high sugar bars that will do no more than temporarily spike your blood sugar. I love Lara Bars.

Eggs Hard-boiled eggs actually travel extremely well and can last hours as long as they stay cool.

Satisfy your cravings For savoury, pack some pretzels. For sweet, pack some good quality dark chocolate squares.

{When she’s not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road posts, published on the first Thursday of every month.}

Healthy on the Road :: Stay Fit while Traveling

It’s all too tempting to put our fitness on hold while traveling, but it doesn’t do you or your trip any favours! Incorporating even just a little fitness into your travel itinerary can elevate your energy level, giving you more stamina for sightseeing or business meetings.

Though your daily routine may be gone, many other elements of travel are actually very conducive to health and fitness. Just think about all the downtime: hours on board a plane, long layovers and slow line-ups to name just a few. As tedious as these circumstances may seem, check out the ideas below for getting your heart pumping at each travel juncture!

At the Airport Airport Walking I’m the first to admit that I savour the idle time that comes with traveling, that magazine and airport lounge are way too appealing; however, a layover is the perfect opportunity to fit in the recommended 30-60 minutes of daily walking. Walk around the terminal and aim to do bouts of at least 10 minutes of continuous brisk walking (you can always return to your magazine in between). Wear a pedometer to motivate you to gather more steps. Aim to gather more on each trip, your goal should be 10,000 steps a day.

Line-ups While your fellow line mates may not appreciate you doing laps around them, a long line-up is great opportunity to do some light stretching.

Find a gym If you’re more inclined towards gyms, prepare in advance and find a gym close to the airport or at an airport hotel so you can work out between flights.

In the Air Move around Sitting still in an airplane for long periods of time can leave you feeling stiff, tired and restless. To avoid this, stretch your legs often and get up to walk whenever possible. If getting out of your seat requires you to climb over 2 people, at least do exercises from your seat: stretch your neck, arms, hips and ankles, roll your shoulders, and stand up at least once an hour.

Practice good posture Sit tall and keep your knees bent at a 90-degree angle---your back will thank you for it!

PS - For those who take long flights or fly frequently, deep vein thrombosis (DVT) is a potentially life-threatening condition you should take seriously. While often misunderstood to be an “economy class syndrome,” due to the cramped seating, it is more related to time sitting still vs. comfort. To learn more talk to your physician, but remember, movement is the best form of prevention!

{When she's not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road posts, published on the first Thursday of every month.}

[photo by lululemon]

Healthy on the Road :: Underwear Exercises

[trip style = any]

Not a fan of the hotel gym? Not enough space to pack your full workout attire? No problem. With this workout, clothing is optional since you don’t even need to leave your room!

The sky is the limit in terms of designing a workout away from the gym. View the following routine as a framework upon which you can incorporate some of your favourite equipment-free exercises. All you need for this workout is a book or binder (preferably of a large size) and a chair or bench. I highly recommend morning exercise, but this routine can be done anytime of the day.

Step 1 Wake up! Splash some cold water on your face, have a small snack (e.g. banana, yogurt, almonds) and get ready to rock out to some great tunes. Music always makes working out more enjoyable. Before traveling, make sure your iPod is loaded with a great workout playlist.

Step 2 Warm up and get your sweat on! Choose one or do a combo of: running or marching on the spot, dancing like it’s your birthday, or even just some good old-fashioned jumping jacks. Do this for 5-10 minutes to get your heart pumping!

Step 3 The Mini Circuit (10-15 mins). I love circuits; they keep you focused and add variety. Beginners perform 1 set of 12-16 reps of each exercise. Modify each move to suit your fitness level. Intermediate/Advanced perform 2-3 sets of 10-16 reps. Try performing one exercise right after another to up the cardio. If needed, take a short rest in between.

• Pushups – On your knees or toes (keeping your body straight).
• Good Mornings – Stand with feet about hip-width apart holding a phone book or heavier book straight up overhead. Keeping your abs braced and knees slightly bent, tip from the hips and lower your torso until it is parallel to the floor, keeping your arms in line with your ears. Lift up and repeat.
• Tricep Dips – Sit on a bench or chair with hands resting next to thighs. Push up and bring your hips out, with your bum just brushing the bench, and keep your knees bent. Bend your elbows and lower your body down (staying close to bench or chair) until elbows are 90 degrees. Push up and repeat. To up the intensity, try straightening your legs.
• Lunges - Unless you're staying in a pod hotel, most hotel rooms accommodate at least a few lunges in a row. Step forward with one foot (don’t let your forward knee go past your big toe), bend your knees and lower into a lunge, bringing both knees into a 90-degree angle. Return to standing and step forward with the opposite leg. Move around your room doing as many as you can.

Step 4 Chill out. Spend 5 minutes doing light stretching and 5 minutes just being still. Stilling your mind and being calm is just as essential as physical activity for starting the day right. Find a comfortable position, close your eyes and breathe.

Step 5 Shower and get going!

Note: if you haven't exercised before, or have any injuries or illnesses, you should consult with your doctor before starting an exercise program.

Healthy on the Road posts are published on the first Thursday of every month and written by our resident health consultant, Leah Munday, owner of OTfit.ca.

[photo by Rance Costa]