Healthy On The Road :: The AM Workout

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{Editor's Note :: Happy early Easter. In celebration of the upcoming holiday, we'll be taking Good Friday and Easter Monday off, resuming our regularly scheduled content on Tuesday, April 10th. In the meantime, check Trip Styler's Instagram (happy day; now available on android devices!) for pics from my current trip in Thailand.}

The early morning workout. Some people swear by it, others swear at the thought of it. My husband, for one, is not a fan; he claims that he’s not designed for morning exercise and is adamant he feels way more energetic and motivated at pretty much any other time of day.

But here’s the thing, regardless of when you feel most able to summit your highest peak, most of us will face an increasing number of demands as our day moves along. And once you're poolside with a bev….exercise???...maybe tomorrow.

So allow me to give you some inspiration to accomplish this life-giving daily discipline BEFORE anything else, making it the first thing on your daily travel itinerary. I guarantee it will make your vacation 100% more satisfying. Why? Because it’s a part of our most primitive nature: wake, hunt/gather, eat, rest. Your metabolism will be kicked into gear, your blood will be pumping giving you more energy and clarity, and you will feel better in your bathing suit.

Tips: Make The AM Workout Happen

• Don’t torture yourself with the “when will I workout today?" question. If you’re at a resort, find out when the gym opens and what classes are offered {cardio, aqua, yoga, pilates}. A plan is empowering and so worth it.
• Lay out your workout clothes the night before.
• Pack some energy bars such as the whole food energy bar by Vega, to have a simple pre-workout breakfast before you leave your room.
• Accountability. If you’re traveling with a friend or a partner, ask them to commit to a morning workout routine with you.

{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.}

More Healthy On the Road… Four Travel Immune Boosters Give The Pool A Chance – A Workout In The Water Make Any Trip Style Healthy The 20-min Exercise Itinerary Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[photo by @tripstyler taken in Palm Springs' Indian Canyons trails]

Healthy On The Road :: 4 Immune Boosters

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{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.}

Our bodies have a sneaky way of lowering their defenses the moment they know their owner’s don’t need to report to work, school or any regular duty on Monday morning.

When I was a kid, my parents couldn’t even tell me we were going on holiday until we were well on our way. Planning and packing was all done behind my back---a ruse they were forced to perfect after one too many departures were ruined by my over-excited stomach.

Occasionally, my body still "finds the time" to get sick on vacation, yet the logistics of secret trip planning are a bit much to ask of my husband, so I strive to abide by these immune-boosting tips:

1/ Get Active Incorporate at least 30 minutes of physical activity, of any type, leading up to and during your vacation. You will sleep better and feel stronger.

2/ Drink Water & Lots Of It H2O; drink it before, during and after your vacation. Be sure to have your refillable water bottle with you at all times {for our FAVE foldable and reusable "Vapur" water bottle, see 2011 Cool Christmas Finds}. The only time that bottle should be empty is when you’re traveling through airport security! {Trip Styler Tip :: Pack a couple sachets of the powdered vitamin supplement, Emergen-C, to mix into your water bottle during travel for an added boost.}

3/ Catch Enough ZZZZZs Pace your trip prep by getting enough sleep leading up to your departure. Avoid the stress and immune suppression associated with last-minute packing---aim to be packed at least one day before you leave.

4/ Load Up On Fruits And Veggies “Eat food. Not too much. Mostly plants.” -True and wise words from Michael Pollen's book “In the Defense of Food.” Strive to first fill your plate with fresh fruit and veg. Not only is this the most natural and healthy way to get your immune-boosting vitamins, but it will help prevent vacation weight gain.

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More Healthy On the Road… Give The Pool A Chance - A Workout In The Water Lifestyle Choices Make Any Trip Style Healthy The 20-min Exercise Itinerary Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[photos sourced online]

Healthy On The Road :: Give the Pool a Chance

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{Editor's Note: Sometimes you don't have the extra space in your suitcase to bring workout paraphernalia, so Leah's "pool fit" options below are perfect for packing light AND staying on stride with your fitness schedule!}

The idea of exercising in water may conjure up unappealing images for you: swimming endless laps or flapping your arms in the shallow end with the old folks {while wearing a pink swim cap complete with chin strap and plastic flower}. But I challenge you to toss some of those preconceived notions aside and seriously consider this incredibly effective and travel-friendly form of exercise!

All you need is some chest or waist deep water {pools work best - though not-too-wavy lakes or oceans will do too} and a bathing suit. Other gizmos and gadgets such as water dumbbells and floatation belts are optional, but not necessary.

Give the pool a chance! Here are a few reasons why:

• Efficient - You have to work harder to move through water, so you can get a better aerobic workout and burn more calories compared to performing similar “dry” exercises. Plus, water offers roughly 10 times more resistance to motion than air does, so will be working your muscles too!
• Buoyant and safe - The buoyancy of water makes it a safer form of exercise for those who have back and joint problems and those who are pregnant, older or overweight.
• Social - No need to abandon your friends and family to hit the gym, while you're in the water you can even chat {hopefully not too easily} to people lounging poolside.

Some pool fit exercises to get you started:

• 1 - For max impact - Turn the below exercises into a circuit, or water run and/or walk for 20 minutes; the options are endless!
• 2 - Water jumping jacks - Three sets of eight to 10 repetitions will increase your heart rate.
• 3 - Kicks, jabs and punches - Interchange front kicks with back kicks, add jabs and punches to get the upper body involved in the exercise. Do this for a minute at a time.
• 4 - Water angels - Like making a snow angel. Begin by laying on your back with legs together, hands at your side. Great for the abs!

—————————————————– New here or faithful TS reader? Get daily trip style tips delivered right to your inbox or RSS reader, and find and follow us on Facebook, Twitter and Instagram! ——————————————————

{When she’s not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road, published once monthly.}

More Healthy On the Road… Lifestyle Choices The INSANITY Workout Make Any Trip Style Healthy The 20-min Exercise Itinerary Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[pool photo taken a qualia in Australia, other photos sourced online]

Healthy On The Road :: Holiday Edition

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{Editor's Note: Have you entered to win a $200 credit to zozi, an online hub for local experiences in 63 cities in Canada and the US? Perfect as a gift for the person who has everything!}

Wherever your Christmas plans take you this year, you can count on one thing: temptation around every corner. Ironically, I would suggest that those staying closer to home might be “on the road” more. With social gatherings galore, shopping, local festivities, chances are you will be spending a lot of time “out” of routine {regular meals, workouts, sleep schedules etc...} and “in” the season’s wonderful indulgences {rich hot and cold bevvies, deelish appies and deserts AND comfy warm clothes that somehow make that forgotten workout not seem like a big deal!}

Here are some tips to help you enjoy this wonderful season---without drop kicking your health into the new year---while scurrying between work, shops, parties, and hopefully, the gym!

Keep Exercising With a hustling and bustling schedule, it’s all too tempting to push your regular workout routine aside. If shopping is stealing this important hour of your life, consider doing some of it online to save time. If getting ready for that party is throwing you off schedule, show up a bit late {most holiday parties are drop-in anyway}. With a quick, pre-party workout you'll feel better about yourself and have greater self control for those holiday treats on every counter and side table!

Plan To Snack And Drink Water Throughout The Day  I’m not talking butter tarts here, I’m talking fruits and veggies prepared and ready to munch on; at the office, in your car---especially on the way to a party! This way, you'll feel much more content with one delicious tart. And be sure to indulge a bit...’tis the season! Drinking a glass of water every hour is another way to keep your stomach fuller and help offset some of the holiday “cheer” you will no doubt enjoy in a glass...or 2 ;-).

Don’t Beat Yourself Up If You Blow It This is quite possibly the worst thing you could do to yourself during this festive and joyful time of the year. All we can do is our best. Remember, the majority of people only gain one pound over the holiday season; the problem is, one pound every holiday season can add up over the years! If you do experience a backslide this holiday season, committing to one week of hard work and a slight caloric deficit post-holidays should get you back on track. One day isn’t going to hurt you, just try to let it go. Tomorrow is a new day and new chance to be your best.

{When she’s not training clients or being trained by her dog Zuzu, Leah writes Healthy on the Road, published once monthly.}

More Healthy On the Road… Lifestyle Choices Anthony’s Tips {National snowboard teams’ trainer & gym owner} The INSANITY Workout Hydrate! Make Any Trip Style Healthy The 20-min Exercise Itinerary Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

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Healthy On The Road :: Lifestyle Choices

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{Editor's Note: Leah, Trip Styler's health contributor was recently asked to lend her expertise to the Canadian Cancer Society about making healthy choices while traveling. We've published an except of her contribution here {see here for full article}! 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.}

At the Trip Styler HQ, we choose to write healthy on the road monthly because we believe in taking care of ourselves every day, whether at home or away. Healthy living isn’t just about exercise, it’s about making healthy lifestyle choices and treating yourself, others, and the environment well. Unfortunately, traveling has the potential to hinder our best efforts. Here are some healthy travel lifestyle tips to help you prepare for your next vacation:

Active Be physically active, every day! The goal is to engage in at least 30 minutes of moderate activity each day you are away, and then pack/plan accordingly. It will lift your mood, reduce your stress and improve your sleep to name just a few of the many benefits.

Be Mindful Be mindful of what you consume: a balanced breakfast, 8-10 glasses of water per day {watch the calories in beer, wine and umbrella drinks}, as well as regular and healthy colourful snacks {as a general rule, avoid a lot of white or beige foods}.

Time Out Calm your mind. Emotional and spiritual wellness are very personal matters, but traveling can present some amazing opportunities for reflection and renewal. Wherever you find renewal, try going there for at least 20 minutes each day you are away.

If your next trip involves a game plan that includes physical activity, healthy eating and mindfulness, you will be better equipped to handle the daily challenges waiting to greet you when the trip is over. Keep these habits up when you get home and your overall health will soar!

More Healthy On the Road… Anthony's Tips {National snowboard teams' trainer & gym owner} The INSANITY Workout Hydrate! Make Any Trip Style Healthy The 20-min Exercise Itinerary Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[photos by @tripstyler]