Tag: health

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covid-19 diet health nutrition

Coronavirus Can’t Stop You

UNEXPECTED SCENARIO

I normally post about how to stay healthy while traveling, but I feel as though there is a much more important matter at hand that people are currently struggling with. COVID-19 has flipped a lot of out worlds upside down. With gyms closed and a lot of people stuck inside working from home, a lot of us are struggling to stay on track.

The reality is though that this is actually the perfect time to get in better shape and establish a healthier lifestyle. Not having access to a gym is really hard but as I have explained in my previous blogs, there are many ways to get in a good workout without access to a gym. Cardio exercises outdoors, such as running and biking, are a great way to get in some fresh air during these stressful times as well as a good workout. Buying a few weights along with some workout bands can provide you with a variety of different workouts. The important thing to know is that with some consistency, this negative situation can actually become a huge positive in your life.

STAYING CONSISTENT

I have quickly discovered that to keep my motivation I need to workout at the same time pretty much every day to keep myself on track. It is easy when sitting around the house all day to say “I will workout later” or “I will eat a healthier meal later”, but next thing you know its night time and you no longer have the motivation. If you establish the same time to workout every day that will keep you from putting it off and your body will naturally adjust to gaining some energy at that time of day.

Consistency in your workouts is not the only thing that needs to be established. It is extremely stuff to keep eating healthy when we are stuck at home all day. Planning meals ahead of time is a great way to ensure you will keep your diet on track. There is plenty of time to cook healthy meals for yourself rather than eating out. If you aren’t a good cook then it is an even better time to learn. Try to immediately establish a set time to workout every day and make a meal plan for the next week. You will quickly see results and feel a lot better about your accomplishments during these tough times.

STAY POSITIVE

This may sound like a cliche you have heard about 100 times already, but it is so vital. Keep the positive attitude that you can accomplish something great despite the circumstances. We are all in a rough situation right now and we can either let it consume us, or rise above it and make something positive out of it. Now is the time to better yourself. Work on you and create a healthier lifestyle while you have the flexibility to do so. Stay positive, stay motivated, and keep on going.

Categories
diet health nutrition traveling

Diet is Key

40% EXERCISE, 60% DIET

Many people make the assumption that exercising is the most significant part of maintaining a healthy lifestyle. The reality is that diet has a larger effect on overall health and people’s ability to lose weight. The general rule that people use is that 40% of a healthy lifestyle and a good physique is due to exercise and the other 60% is due to nutrition and diet. Meaning a bigger emphasis should be placed on nutrition and diet rather than exercise.

NUTRITION WHILE TRAVELING

It is important to prioritize your nutrition when you are traveling for work. Mentally preparing yourself to not eat out as much and ordering healthier food is key before you travel. As I have said previously, mindset is key. The best thing is if you have access or a kitchen or can get a hotel room with a kitchen. Preparing your own food is the easiest way to have a healthy diet and ensure you are making things that will give you the most nutritional value.

If you don’t have access to a kitchen, which I understand most people don’t, make it a priority to order from places that are known for their healthier menu options. Order the most natural thing on the menu. Natural foods will almost always yield the best nutritional value. If you struggle on knowing what to eat there are many apps available to not only suggest the best foods but also help you track what you are eating. MyFitnessPal is one of the best apps for tracking not only nutrition but also exercise.

Eating right is always a bigger challenge for people than exercising regularly. Remember the significance that your diet will have on your overall health and physique and it will help give you the motivation you need to prioritize your nutrition while traveling.

Categories
gyms health traveling workouts

Workout Options On the Road

GET CREATIVE

In my last post I talked about different ways to find a gym when traveling. Although most places you travel will have a gym close by, it is not always an option. It can be discouraging for some people to workout without access to a gym but there are still many options for getting in a good working. It just involves some creativity.

CARDIO IS YOUR FRIEND

I realize not everyone likes cardio, but its a very easy option when traveling for work. The most obvious option is to go for a run. Everyone has access to a GPS on their phone so going for a run in an unfamiliar area can be easily tracked and you don’t have to worry about getting lost. There are many apps that can be used for planning a run. I personally will look up great areas for running and biking online before I arrive in a new city.

If you aren’t a fan of running biking can be another great option. This is mainly an option if you travel using your own personal vehicle. I typically travel by plane so I do not have this option unless there is a bike rental store. If you do travel with your own vehicle purchase a bike rack and bring your bike along with you. Biking is one of the best forms of exercise and can be a fun way to stay in shape.

BRING EQUIPMENT

I have discovered that sometimes the best option is to simply bring some equipment with you. The item that will give you the most versatility is a resistance band. Resistance bands come in various forms and with different levels of resistance, so I will typically take a few different kinds with me. They take up very little room in your luggage so they are great even if you only have a carry-on.

There are a variety of workouts that you can do using resistance bands and they can all be done in the comfort of a hotel room or wherever you may be staying. When it comes to the types of workouts you can do with resistance bands, there is a plethora of different online sources that will provide you with full workouts using just the resistance bands.

If you travel for work using your own vehicle then there should be plenty of room in the trunk to pack things like a portable pull-up bar or push-up handles. These items can also be used for a variety of workouts. At times I have even packed a few weights in my trunk.

  • Resistance bands
  • Portable Pull-up bar
  • Push-up Handles
  • Free weights
  • Yoga Mat

PLAN AHEAD

The last piece of advise I want to leave you with on this particular subject is to plan these workouts before you leave for your trip. Work trips are typically very exhausting and the last thing you want to do is put the extra stress of figuring out your workout when you are finally done with work for the day. If you already have your workouts planned, it is a lot easier to motivate yourself to get in a good exercise after a long day of work.

Categories
gyms health traveling

Finding a Gym

One of the most important things to stay healthy and fit when traveling is to make sure you have a place to exercise. Some people prefer to workout outdoors, for things such as running and biking, but a majority of people prefer exercising in a gym with access to equipment and machines. For those who prefer an outdoor workout, it is very easy to find places to run or bike by simply looking up a route on the internet. If you prefer to workout at a gym, I have discovered a variety of methods to ensure there is a place to workout when I am traveling for work.

Have a Membership for a Popular Gym Chain

This is by far the easiest way to make sure you have access to a gym when you travel. Popular gyms such as Planet Fitness, Snap Fitness, and Anytime Fitness have locations all over the country. Many major cities will have these popular gym chains and if you are a member you can workout at any of their locations. I personally have a Planet Fitness membership that only costs $20 a month and gives me access to a gym in most major cities. There will still be places you go that will not have your gym chain, but this will get you a place to workout a majority of the time and it is very inexpensive. I always look up my gym in the city I’m traveling to ahead of time so I know what to expect and how far I will have to drive or take a bus.

Stay At a Hotel with a Gym

I understand there are many people who don’t get a say in where they stay for work trips, but if you do get to choose where you stay make sure the hotel has a gym. This seems like a no brainer, but often times when we are booking a hotel we are focused on things such as price and location. Next time you book a hotel for your work trip, make sure it has a gym for you to get in your daily exercises.

Free Gym Trial Memberships

Many people are not aware that a vast majority of gyms have an option for a free trial membership. If you don’t have your local gym chain nearby or a gym at your hotel, then this is an amazing option. I often get free trial memberships simply because I enjoy working out somewhere new. They don’t usually require a local ID, so even if you are from out of state you can still get the free trial. If you are traveling for two weeks and the trials only last for a few days, then you can go to another gym and start another free trial. I once used 3 trial memberships in a two week period. I know some people may feel that is taking advantage of the company. If it helps, I always purchase snacks and drinks from the gym that I get the free trial from because it makes me feel like I am still contributing to the success of the business.

Gym Day Pass

If for some reason none of the above options are available, all gyms offer the option of a paid for day pass. This can often times be a bit pricey, usually around $10 a day, so ask for a free trial before you pay for the day pass. This is often a last resort, but a healthy lifestyle does sometimes carry a price.

Categories
health mindset

My First Blog Post

Creating the Right Mindset

“Once your mindset changes, everything on the outside will change along with it”

— Steve Maraboli

MINDSET FIRST

The first step in being able to accomplish anything in life is to create the right mindset. If you don’t have your mind in the right place, then nothing will get accomplished. This is especially true for pursuing a healthier lifestyle when you are traveling. It is so easy when traveling to justify not exercising and a bad diet because there are plenty of excuses:

-You don’t have access to your kitchen to cook for yourself

-You aren’t going to have your normal gym to go workout at

-Your daily routine is different then at home

-There’s not enough time when traveling for work

The excuses can go on and on. The first step is to create a mindset that you will maintain the same healthy habits you have when you are at home (If you don’t currently have healthy habits at home then it is essential to start). Tell yourself that you can be just as healthy when you travel for work as when you are at home.

FOCUSING ON DIET

Another key element to maintaining a healthy lifestyle when you are traveling, as well as at home, is to remember the 60/40 rule, a healthy lifestyle is 60% diet and 40% exercise. There are plenty of ways to exercise when traveling for work, of which I will talk in more detail about in the future, but a healthy diet is extremely difficult to maintain when traveling.

The important thing to remember is that exercise isn’t the only thing to focus on. Your nutrition is the biggest part of staying healthy so the last thing you want to do is make excuses for a poor diet when traveling. Make nutrition the main priority and exercise the second priority.

My goal is to provide ways to maintain a healthy diet and methods to exercise when traveling. This advice won’t work though unless the mindset is there to follow through with it. So start by changing your mindset.

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