Healthy Travel Tips

Summer has begun! And with Summer, we find ourselves on more trips, vacations, and getaways. The beauty is you can stay on track with your healthy habits, even while you travel, but more importantly still enjoy your time away. 😉

Here are some healthy travel tips:

1. Decide if you want this to be a healthy and positive trip!
2. Stick to a consistent breakfast every day while away.
3. Drink tons of water, travel with a refillable water bottle.
4. Sleep, try to stay close to your normal schedule at home.
5. Focus on the activities more than the food, don't forget about your physical activities too.
6. When it comes time to eat, make veggies a priority.

7. Log your happenings, activities and food, help you remember your trip.
8. Don't over pack, no one likes to lug heavy suitcases around.

9. Have fun!

Do you have travel plans this summer?

Travel Healthy- Part 2

This is part two of Travel Healthy, like I mentioned in part one, this is my busy season for work, as well it's the busiest travel season for the roads and airports because of the holidays.  You made it to your destination... Now, here are my tips for staying healthy while on your trip...

On Your Trip
At the hotel

• Request a fridge in your room
• Request a quiet room away from the elevator
• Remember your body still needs rest, try to stick close to your wake up/bed times
• Silicon ear plugs are awesome to block out noisy neighbors or crying baby
• Find closest grocery store (or Walgreens in a pinch) to stock up on more healthy snacks & water, and meal options if you're sick of eating out
• Locate the fitness center, and try to stick to your normal workouts while on the road, not a lot of time: squeeze in 30 min of cardio- Something is always better than nothing!
• Exercise bands are great staple in our suitcase; they don't take up any space, and you can use them almost anywhere
• Continue to take your vitamins
• Ask Concierge about local favorites & healthy food options
• Walk to discover the area & see the sights, take a walking tour of the city
• Enjoy it, even if your there for business

At a Restaurant

• Water... You must stay hydrated
• Want coffee or alcohol? remember to alternate with water
• Breakfast, keep it simple & don't over do it... Oatmeal, Eggs-turkey bacon-wheat toast, yogurt-granola, or egg white & veggie omelet 
• Lunch, again keep it simple... Salad, grilled protein & veggies, broth based soup
• Dinner, be smart & realistic!
• If you kept it simple & healthy all day, splurge a little on some local favorites 
• Skip the dessert, or at least share 1 with others
• Try to fill up on veggies or salad instead of bread & fried appetizers.

Attending a conference or theme park

• Pack snacks & water to avoid hunger pains, and avoid the dreaded impulse food carts & snack trays

Overall, planning & organization can help provide you with a stress-free, healthy trip; be smart about what you eat; take your vitamins; rest; drink lots of water; and lastly, move and enjoy the area! I hope my tips help with your next business trip, vacation, or holiday visit!

Travel Healthy- Part 1

It's that time of year again, when I am back on the road (or air) flying across the country to greet you as a auto manufacturer spokesperson.  Side note: I'm actually posting from Charlotte, NC... Anyway, This is also the time of year, when everyone starts traveling for the holidays, need I mention cold/flu season too.  So, my travel tips not only keep you healthy while you travel, but they're also good to implement into daily life to help prevent illness.  This was actually one of my first pieces I wrote on Self Soul Space, it was so popular, I decided to re-release it in a two-part piece.  Here are my Healthy Travel tips for you actual travel day...

Flight/Travel Day
Day(s) before:

• Prep & Pack (don't forget exercise clothes/sneakers, vitamins/medications, & healthy snacks), make a list, and check it twice!
• Print boarding passes & all confirmation paperwork ahead of time
• Organization = happiness & no stress
• Fill up your gas tank the night before, whether you're traveling to the airport or on a road trip
• Get a good night's sleep the night before your trip

Travel Day:

• Give yourself plenty of time to get to the airport or your destination, to help eliminate stress & to make for more enjoyable trip
• Smile and be friendly as you go through TSA (or tolls on the road)!
• Once through security (or on the road), scope out healthy food options.
• Water, H2O, agua, water... Is your friend, drink lots!
• Fresh fruit, veggies, salads, nut trail mixes, chewing gum, and protein bars are great snack choices
• Avoid fast foods, soda, alcohol, and those yummy sweet pastries
• Bring a book/magazines to read or some puzzles to solve... you've got to keep that mind healthy too!
• While on board/road, take walk breaks- walk the aisles or at the rest stop & stretch, keep that blood flowing
• While seated, rotate ankles; up-down, clockwise & counter clockwise, it helps to eliminate cramps. stiffness  & blood clots
• Rest while on the plane or in the passenger seat of the car, noise cancelling headphones or relaxing music can help
• Use antibacterial gel, to help keep hands clean especially before snacking
• Drink water... Stay hydrated!

Healthy Eating on Family vacation

So, we have wrapped up our stay in Houston, TX for the Thayer-Witsell Family Reunion.  And even though it was a family & food filled vacation, I have not forgotten my healthy living lifestyle.

Day 1: Travel Day.
Started super early, with a 2:30 wake up time and a 2 hr drive to Dulles airport.  I started my drive with water, once at the airport I found my darling Starbucks.  Oatmeal, tall iced non-fat vanilla latte, and a bottle of water.  During my flights, my drink of choice is always water (no ice).  We had a lay-over in Atlanta, where D'reardon and I split an A Bon Pain turkey sandwich, and an all-fruit smoothie with us and the girls.  Once we finally arrived in Houston, I snacked on my nut mix until it was time to eat dinner.  For dinner, we headed over to the Galleria mall, I ate a small Greek salad and split a piece of spinach lasagna with my Mother-in-law, and more water!  Traveling always dehydrates me, so water is a must!!

Day 2: Shopping.
I woke up early, ate a mini Cliff bar, then headed to the gym for a workout.  I ran 1 mile, then practiced some yoga with Ab ripper X moves.  After my workout, breakfast was half of a banana and a cup of cheerios, with (of course) Starbucks coffee.  We then walked to the Galleria, where we shopped and walked all day.  Lunch for me & the hubs was a wrap from Great Wraps in the food court.  We shopped some more, then headed back to the hotel to meet up with more arriving family.  Next, was dinner, The Cheesecake Factory... I ordered a small field greens salad, and the Pear & blue cheese flat bread off the SkinnyLicious menu.  I sipped water non-stop all day, this houston heat & humidity is really taking a toll on my body, and it's only day 2!

Day 3: Family Picnic.
Breakfast was a cup of starbucks and a banana, and no workout :-(.  I knew this was going to be a long day, with not much control over what I could eat.  I tried to focus on my water intake vs. my food intake.  We ate lunch in the Houston Garden Center in Hermann Park, which I have to admit, was not healthy.  It was catered by Houston-known Frenchie's Chicken: fried chicken, dinner rolls, dirty rice, and toss salad.  So, I loaded my plate with the salad and a piece of fried chicken.  After lunch I grabbed my 3rd bottle of water, and headed out to explore the park.  My youngest daughter had the desire to ride the train (think slow Disney World train), so we walked a mile in 100+ degree heat to find the train startion.  We rode the train while others, including Hubs, paddled in the paddle boats (a huge workout for him).  After our sweaty rides, we walked a mile back to the garden center, which is why no workout was mandatory today.  To make my unhealthy eating day worse, for dinner after the park, we headed to the Daily Grill, and I had 1/2 of a cheeseburger and sweet potato fries.  Water was consumed a lot today, over 80oz.

Day 4: Family Meeting & Dinner/Dance.
Breakfast was another cup of Starbucks and 1/2 a wheat bagel at the Family meeting.  Lunch was actually back at the Daily Grill, this time I opted for a healthier option mixed field greens salad and pesto pasta.  It was so delicious, and the greens sang as they entered my body!!  With the BBQ-Western themed Dinner/dance that evening, I knew I would loose some of the control of what I could eat.  On the BBQ buffet, was Texas brisket, baked chicken, grilled corn, baked beans, potato salad, mixed field greens salad, coleslaw, and apple cobbler for dessert... You're probably thinking yum, right?!?  With that being said, I chose the grilled corn, 2 small slices of the brisket, 1 small piece of chicken, and a lot of field greens (again). I passed on the apple cobbler.  For a workout, I danced the night away with my two little boogie machines.

Day 5: Lakewood Church.
On Sunday, we all woke up super early to head to Joel Osteen's Lakewood church for some spiritual health.  Breakfast was an apple and a cup of Starbucks.  Joel, his wife Victoria, and the music were very uplifting and inspirational.  Brunch, of course, follows church in my world, and I ate Eggs Benedict with the sauce on the side, hold the potatoes.  After church, we said our good byes, and we headed to the host family's house for swimming and Mexican food.  At Don Pico's Mexican restaurant, I ordered enchiladas suazia (not healthy, but very yummy) and a margarita!  After dinner we swam, and played some intense games of outside ping-pong, in the Houston heat/humidity = workout.

Day 6: Travel Home.
Yay, finally!!  It's time to head home.  Breakfast was a mini cliff bar, 1/2 of a banana, and a iced skinny caramel macciato!  Our flight wasn't until the afternoon, so after packing we all walked back over to the Galleria for one last time.  Quick lunch from Great Wraps, and quick shopping.  Then we walked back, hopped in a cab, then headed to the airport.  Of course, you already know how I feel about water on travel days... I think I actually drank over 90oz of good ol' H2O.  For dinner, mid-flight, Hubs and I split a turkey sandwich.

We didn't arrive home until after midnight, but it was well worth it!  We all had a great, fun-filled trip.  I still tried to eat as healthy as possible, with some splurges, and I will always travel with healthy snacks and water!  No, I didn't workout as much as I had originally planned, P90x was put on hold... but that's ok!  You can't trade the quality family time we had for anything.  Quality family time = true healthy living!!  Thank you Thayer-Witsell family for another great reunion, see you in Miami in 2014!!

How My Workouts Work Out!

Many struggle with fitting workouts into their already busy schedules. I've had the same problem for years, and it got worse after I had kids. As you know, I travel a lot for a living, so not only do I have to workout at home, but I can't skip it on the road... That's like taking 1 step forward, and 3 back!

So here's how I make my workouts work out...

1. Schedule & Plan
I schedule my workouts on my calendar as I would a meeting or the kids swim lessons. Then I plan, I make sure to bring my gym clothes, bottle water, after workout snack with me, so there's no excuses! I wish I could "fly by the seat of my pants" but if I did, I would find everything else in the world to do but workout. I love it once I'm there, but just like most, getting there is the problem... So, I schedule & plan!

2. Recruit a Workout Buddy
I have a handful of friends & co-workers that I workout with. First, because I am meeting them at the gym, I can't stand them up! They hold me accountable! I also have recruited friends with similar fitness goals, so we cheer each other on (which is great motivation for those days I don't want to workout). Second, I don't feel alone when there's someone to talk to, plus it makes the workouts go by faster!!

3. Attend Group Classes
I enjoy group classes because the time is already set, and the class is planned out. So I'm not left wandering the gym trying to figure out what to do next. Plus, good music makes the classes go by faster too!

4. Trainer
I currently do not have or pay for a trainer, however I have in the past. They have designed plans for me on my days in the actual gym. I suggest, most gyms offer at least 1 free training session with your membership... Take advantage of it, and be very clear about your fitness goals! Also, if your budget permits, hire a trainer for a few sessions until you get acclimated with the exercises. If you opt to try it out on your own, remember to keep that heart rate up in between sets, switch exercises or keep it up with jumping jacks, squat thrusts, etc...

Here is my Daily Workout schedule at Home...
Monday: Les Mills Body Flow & Easy Run
Tuesday: Spin class & extra cardio during swim lessons (elliptical, cybex, swim laps)
Wednesday: Run (tempo or speed work) & core exercises
Thursday: Les Mills Body Flow
Friday: Long Run
Saturday: Yoga or an Easy Run (sporadic, family time & activities take precedence)
Sunday: Church (workout for my soul)

Here is my Daily Workout on the Road...
Monday: Easy Run
Tuesday: Xtrain Cardio (elliptical/bike) & upper body exercises
Wednesday: Run (tempo or speed work) & core exercises
Thursday: Xtrain Cardio & lower body exercises
Friday: Long Run
Saturday: Yoga in my hotel room
Sunday: Rest

With every workout day, I stretch & stretch a lot. I don't do a whole lot of weight training, I prefer to use my body weight for the resistance, which works well on the road (no equipment I have to bother with).

I hope my tips & schedule help your workouts work out in your daily life!!

Staying Healthy On The Road/Vacation

Vaction or a Business trip Coming up?
Wondering how your going to stay healthy & well on the road?

I have traveled a lot as Miss Teen USA and as a Spokesperson. I spend a lot of time, almost too much time, in hotels, airports, & Amtrak stations. Here are my tips for staying healthy on the road, whether it's for pleasure or business...

Flight/Travel Day
-Prep:
-Pack (+ exercise clothes/sneakers, vitamins/meds, & healthy snacks)
-print boarding passes & all confirmation paperwork ahead of time;
*organization=happiness & no stress
-Get a good night's sleep the night before your trip
-Give yourself plenty of time to get to the airport or your destination, to help eliminate stress & to make for more enjoyable trip
-Smile as you go thru TSA (or tolls on the road)!
-Once through security (or on the road), scope out healthy food options.
-Water, H2O, agua, water... Is your friend, drink lots!
-fresh fruit, veggies, salads, nut trail mixes, chewing gum, and protein bars are great choices
-Avoid fast foods, soda, and pastries
-While on board/road, take walk breaks- walk the aisles or at the rest stop & stretch, keep that blood flowing
-While seated, rotate ankles; up-down, clockwise + counter clockwise, it helps to eliminate cramps & blood clots
-Use antibacterial gel, to help keep hands clean especially before snacking
-Drink water... Stay hydrated!

On Your Trip
-At the hotel
-Request a fridge in your room
-Request a quiet room away from the elevator
-remember your body still needs rest, try to stick close to your wake up/bed times
-silicon ear plugs are awesome to block out noisy neighbors or crying baby
-Find closest grocery store (or Walgreens in a pinch)
-stock up on more healthy snacks & water, and meal options if sick of eating out
-locate the fitness center, and try to squeeze in your normal workouts while on the road
-something is always better than nothing
-exercise bands are great staple in our suitcase
*don't take up any space, and you can use them almost anywhere
-Continue to take your vitamins
-ask Concierge about local fav & healthy food options
-walk to discover the area & see the sights, take a walking tour of the city
-Enjoy it, even if your there for business
-At a Restaurant
-water... You must stay hydrated
-want coffee or alcohol? remember to alternate with water
-breakfast, keep it simple & don't over do it...
-Oatmeal, Eggs-turkey bacon-wheat toast, yogurt-granola, or egg white & veggie omelet
-lunch, again keep it simple...
-Salad, grilled protein & veggies, broth based soup
-dinner, be smart & realistic...
-If you kept it simple & healthy all day, splurge a little on some local favorites,
-skip the dessert, or at least share 1 with others
-Try to fill up on veggies or salad instead of bread & fried appetizers.
-Attending a conference or theme park
-pack snacks & water to avoid hunger pains, and the dreaded impluse food carts & trays

Overall, planning & organization can help with a stress free trip; be smart about what you eat; take your vitamins & rest; drink lots of water; lastly, move and enjoy the area! I hope my tips help with your next business trip or vacation!