Posts tagged ‘tired’

August 28, 2013

Healthy Traveling in a Zip (Lock)

As I travel around, eating healthfully and making good choices gets challenging at times. I have several travel buddies that make it easier. Check’em out:

1. Almonds: protein, good fats, convenient, no smell (for close quarters like airplanes). Also, you can add them to cups of oatmeal, yogurt, even an ice cream and/or frozen yogurt treat to offset the sugar a bit.

2. Freeze-dried Fruit: anti-oxidants, sweetness, vitamin C, adds flavor to oats, hot water/tea, mix with nuts for quick, pre-workout fuel

3. Chia Seed: Excellent for added crunchiness and fiber! It has no taste, so add to anything from chicken soup to eggs.

4. Oats/Steel Cut Oats: Great on-the-goal fuel. You can go to any restaurant vendor/coffee shop and ask for a cup of hot water. I haven’t been turned away yet. Put some of your cashews and dried cranberries inside for more vitamin punch.

5. Teavana Tea Bags: Soothing for the traveler’s soul. Calm anxiety or nervousness over potentially-delayed flights or long security lines with a cup of hot tea. Also, sip on a cup of tea to avoid excessive snacking on flights.

When traveling for more than three days at a time, I pack a baggy with the following: plastic spoon, fork, and knife; Stevia in the raw packets; Lavender essential oil (small tube); 100% lemon juice packets. Why?

I like to be prepared with my own utensils. Once, I settled into my seat with my freshly-made cup of steel cut oats, with crushed cashews and a sprinkle of stevia only to find myself without a spoon, or any access to a spoon. I won’t do that twice. If you want something sweet, there are way too many temptations around airports, so why not sprinkle some Stevia or dried fruit in something that needs a little bit of sweetness? I love the smell of Lavender and a little dollop comes in handy after a full day of traveling, or several hours in an airport. A few deep breaths, and I’m a new person. A drop goes a long way, which is why only packing a small tube is necessary. Finally, I’m confident that warm, lemon water will cure any digestive issue you encounter during travel.

A bonus beauty tip: I pack a separate baggie of emergency tools in my carryon with the following: blotting papers (let your personality shine; not your face–men and women!); three travel envelope-sized toothpaste for emergencies (chewing gum in public, especially within close quarters isn’t attractive); travel packets of sea salt (for food and lavender foot soaks in your hotel room). Sometimes I’ll pack anti-bacterial lotion (you can find these in travel sized envelopes too) as a refresher, if needed. Traveling dries your skin out!

Favorite Lunch/Dinner Tip:

Choose a restaurant that has spinach on the menu and order a large spinach (only) salad. Pull out your almonds, dried fruit, and chia seed and sprinkle each on your plate of spinach for a nourishing meal. If you choose to, order a chicken breast or fish filet to add into your salad, but go easy on the sauces.

If you ever see me in an airport or on your flight, you know what I’ll have with me! I’ll have extras to share too. Happy traveling! –Lacey


July 9, 2013

Not 100%? Keep Moving!


Hi, Friends! It’s Brooke, here. One of my favorite ways to get fit is to lift weights. I love how it shapes my shoulders, gives me some guns, and brings curves to my quads. I also enjoy the measured counting of reps and the way my mind is forced to focus on the weights instead of the 101 other things running through my head. But lately I’ve been off my game, staying too busy and stressed out to do the things that help me be less busy and stressed out. I know I’ve not eaten well enough, and I’ve started to get that uptight catch in my breath again, that tell-tale sign of anxious, shallow breathing. It’s time to get moving again, but where to start?

The best place to start is right where you are. So where am I? I’m in a beautiful hotel in Los Angeles, and despite my best attempts, I’m a little undernourished and dehydrated. But I’ve found some free time to hit the fitness center. I don’t feel as prepared mentally or physically as I usually do, but I’m going with what I’ve got. That’s the thing about committing to something. You do what you’ve told yourself you’re going to do, regardless of whether the conditions are right. And what could be more important than keeping your body strong and healthy? You only get one, and the privilege of caring for it is awesome!
So, off I went. I did a tidy little workout, hitting just about everything. I listened to my muscles, pushed when I could and took it easier when I started feeling gross and clammy (the feeling you get when there’s not enough fuel in the tank but you push yourself anyway—I don’t recommend it). Honestly, my workout effort was about 70%, but at least I did it. I showed up and followed through, knowing next time will be better. No one feels 100% all the time, and if they do, I’d love to know their secret. But all it takes is a little momentum to get moving, right where you are.
Try This!
• Overhead shoulder press (2 sets of x 12)
• DB chest press (2 sets of 12)
• DB one-arm row (2 sets of 12)
• Bicep curls (2 sets of 12)
• Triceps extension (2 sets of 12)
• Squats (2 sets of 25)
• Swing lunges (2 sets of 10, each leg)
• Curtsey lunges (2 sets of 10, each leg)
• Switch squats on the BOSU (1 set of 15)
• Glute blaster (10 each leg: straight leg lifts, scorpion kicks, diagonal leg lifts, fire hydrants)
• DB crunches (1 set of 20)
• Lower leg lifts (1 set of 20)
• Russian twists (1 set of 20)
No excuses . . . just do it!
You got this,