Healthy On The Road :: INSANITY

[trip style = active + any]

{Editor's Note: 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.}

Over the years I have tried out a variety of home workout DVDs, mainly for some quick, convenient yoga or pilates sessions, occasionally for some strengthening, but NEVER for cardio! I love being outside way too much to waste time jumping around indoors. If a workout video has caught my attention, it hasn’t lasted long, usually being cast aside the moment I can recite the instructor’s comments word for word!

So, you can imagine my own surprise at being in week 2 of a 60-day DVD workout program called INSANITY. Having just returned from our cabin---where I was able to fit in 2 awesome whole-body workouts---I figured it was a tool worth sharing with anyone who wants to get in seriously great shape, at home or on the road.

What led this video-hating, outdoor enthusiast to check out the INSANITY workout, you ask? I have this friend I see mostly in the summer at the lake where our families have neighbouring cabins. We love working out together, enjoying similar activities and workout styles. She's in pretty great shape most of the time, but this summer, I just about fell over when I saw her ripped, goddess-like bikini body strut down to the beach. Not only did she look INCREDIBLE, but she was able to weather the first wakeboard of the summer without feeling like her pecs and biceps had been chewed up and spat out. She credits the INSANITY workout program (completed twice this year with her husband) for her incredible results.

Needless to say, I was checking the program out fast, and I liked what I saw. The people at Beach Body (the makers of popular home-based fitness programs such as P90X) have produced a challenging whole-body workout program with loads of variety and no equipment required. Always looking for ways to efficiently incorporate strengthening and flexibility into my aerobic workouts, I decided to give it a try.

Only in week 2, I can already feel my improved strength in areas which will help with injury prevention for activities I love, like running. Word of warning, this is NOT for the faint of heart. These workouts, which deliver a combo of plyometrics, calisthenics, sports drills, core work, yoga stretching and cardio training, are H-A-R-D, and almost impossible to keep up with...you need to be okay with that and know how to listen to your body and take brakes as needed. All these precautions are clearly outlined in the program, so I will not bore you with a long list of them here, but physician clearance is certainly a must if you have any concerns about your readiness for some serious physical exertion.

If you like what you see after checking this out, I encourage you to purchase the program, rather than hunt down free downloads. You will be far more likely to stick to something you have paid for, and the cost of the program {$162 + taxes and shipping to Canada} is WAY less then private personal training. As a trainer, I like the way the company's packaged the product, complete with a workout calendar, baseline fitness test, and an awesome nutritional guide/menu plan. Of course there are many add-ons they encourage you to purchase. I didn't buy anything but the program. I think the jump mat is a great idea as most of us don’t have shock absorbing flooring in our homes or hotel rooms, but I created my own version with a large gym mat which works fine for home use. When I’ve done the program on the road, I go without the mat and just take care to ensure softer landings while doing any jumping exercises.

All you need is a bit of space, a DVD player or laptop, some good cross training shoes, workout clothes (not much...get ready to SWEAT!!!), and you are good to go. A program with this portability that kick-starts your body into great shape is a great option for the frequent traveler who wants to stay fit while on the road and can't always attend fitness class schedules due to travel. Plus if you're ever feeling unmotivated to get in day 10's workout while traveling, the program's online support tools {with access to instructors and peers} should help you to put down the airline peanuts you saved and get in front of the TV to sweat!

More Healthy On the Road… Hydrate! Summer Paddling Healthy Road Trip Choices Make Any Trip Style Healthy The 20-min Exercise Itinerary Active, Relax, Repeat Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[photo: insanity workout]

Healthy On The Road :: Water

[trip style = any]

{Editor's Note: It's Travel Beauty Month, and each week we're doing a different giveaway! This week we're giving away Travalo, a pocket-sized, refillable, porta-perfume atomizer---perfect for any trip style. Details here!}

Water; the essential travel companion and ultimate beauty product.

We know we should drink it. We’ve heard that our bodies contain a large amount of it and that it’s vital for proper functioning. We’ve also heard that some of our fave bevvies (coffee, tea, alcohol, sodas and juice) either act as diuretics, causing us to lose water, or are so full of sugar and calories that our waistlines suffer. What else do we know? Hmmm...that our pee is more yellow when we’re dehydrated? Yup!

So why do most people not even come close to drinking the recommended 8-10 glasses of water per day?

Excuses & Solutions Healthy on the Road gathered some of your top reasons for not drinking enough water, and came up with some simple solutions to help you drink up. Doing so will help you have happy and healthy travels with glowing skin and loads of energy!

I Don’t Really Like Water If you really don’t like plain water, try diluting it with a little pure fruit juice or squeezing some lemon or lime into it. Perhaps hot water would be more appealing to you? Unfortunately, there is no way around it; the best way to drink enough and stay hydrated is to drink plain water. Sparkling waters can be a great alternative too, provided they don’t contain lots of sugar or sodium.

I Prefer Juice Juice is usually full of sugar and/or calories. Instead of juice, you’re better off having a glass of water and a piece of fruit.

I Prefer Sports Energy Drinks Sports drinks deliver calories you don’t need unless you’re a serious athlete or travelling in an extremely hot and dry climate (even so, water should be you primary beverage).

Don’t Coffee And Tea Count? As a general rule, caffeinated drinks should not count as part of your daily fluid intake requirement (though they will contribute some). Why not try drinking a glass of water every time you drink a cup of tea or coffee!

I Don’t Like Buying Bottled Water And Tap Water Tastes Funny Here in Vancouver, we are lucky to have really good tap water, but if you’re still not into it, invest in a water filter (doesn’t need to be anything fancy) and fill up your own water bottle before leaving home. If you’re traveling, bottled water is often your safest option, but keep in mind, many parts of the world lack efficient recycling systems, sending thousands upon thousands of these bottles to landfills or poorer areas away from the tourist eye. One way you can help is by purchasing a bigger, foldable, packing-friendly bottle of water to fill up before heading to the beach or to whatever adventure awaits.

I Just Forget! This is probably the most common reason out there. Here are some tips:

• Drink water throughout the day rather than when you're dying of thirst. Carry a bottle of water in your bag at all times to make this possible. I make it a habit before I leave the house to fill my water bottle; if I don't, I feel like I've forgotten my keys!
• Drink 1-2 glasses of water first thing in the morning...your body is in serious need of re-hydration after sleeping. This will also help wake up your digestive system.
• If you are cold, try drinking warm water instead of coffee or tea.
• Drink a glass of water before and during each meal. As an added bonus, this will help you feel fuller between meals.
• Eat plenty of fruit and veggies as these have high water content and will contribute to your daily water intake.

How Can I Tell If I’m Dehydrated? Well, there’s always the good’ol pee test! Many people are unaware that they're dehydrated; they've simply become used to not feeling 100%. Symptoms of dehydration include: headaches, loss of concentration and tiredness, dry eyes and skin. From a vanity point of view, water is the ultimate beauty product: hydrated skin looks much younger, brighter and plumper. What's the difference between a plum and a prune? Water.

{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… Summer Paddling Healthy Road Trip Choices Make Any Trip Style Healthy The 20-min Exercise Itinerary Active, Relax, Repeat Healthy DIY Plane Snacks Hotel Room Exercises {You can do in your underwear}

[photos sourced from web, graphic by @tripstyler]

Healthy on the Road :: Active, Relax, Repeat

[trip style = active]

{Editor's Note: Below is Leah's (our healthy on the road contributor) account of a recent active weekend away. What I love about her winter wonderland escape is the mixture of activity and relaxation, and as you'll read, this was the perfect refresher.}

A Call to Play With a frozen lake right outside our front door and a gorgeous mountain minutes away, the call to play was clear. I just returned home from a long weekend away with aching muscles and a deep sense of satisfaction. My short getaway to Smithers, a small town in northern BC, had it all: great friends, delicious meals, late nights and lazy mornings. However, there was one thing we did every day which made these luxuries all the more enjoyable, we were physically active. Looking at the light, fluffy snow I simply could not wait to get out there!

New Recruit to Trip Style = Active I would like to point out that our friend, who only recently moved to Smithers on account of her husband’s job, was somewhat new to physical activity, and therefore unsure of how much fun {and rewarding} it would be. Personal reservations aside, our gracious hostess had everything set-up and planned so that we could make the most of our short time together. We drove from the airport directly to the sports shop to rent our cross-country gear. Before the first day was over we had already enjoyed a ski around the lake and a lazy afternoon catching up over coffee!

Pro{Active} Decisions It can be hard to make pro{active} decisions when lounging on vacation is so darn appealing, but the fact that we planned in advance to cross-country ski twice and downhill once, provided us with just enough of a schedule to make things happen. It was the perfect mix of winter-inspired activity followed by an exercised-induced relaxation.

A Good Dose of Balance I can honestly say that I have never returned home from a short getaway feeling so refreshed. My muscles were worked, my mind was rested, and my spirit was lifted. What’s even cooler is the fact that our newly active friend loved every moment of it too---even the tougher aerobic challenges left her beaming with satisfaction at the end of the day. That’s what a good dose of balance will do!

{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 @tripstyler]

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 :: 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.}