movement

Travel Survival Guide

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Simple Strategies For Staying Active And Healthy On Vacation

Holidays and travel in general can be a challenging time to maintain consistency with your health and wellness. However, it can be easier than you think to maintain all the great progress you’ve been making at home with a few subtle shifts. So much of your success when getting thrown off your daily routine comes down to mindset, how you approach your travel, and having a plan. And you know I am ALL about balance. Use this guide to stay active and healthy over the holidays, on your next business trip, or your next vacation.


PLAN TO MOVE DAILY 

Move daily – but don’t stress about your normal routine. Just choose activities that require movement. Moving for shorter bouts more frequently is more important than getting in long workouts.

This movement can be a family activity like a hike, or taking advantage of walking and exploring a city.

If you know you won’t be that active on certain days, plan to get up an extra 20 minutes earlier and get a quick full body workout in before you start the day.

(DOWNLOAD THESE BODYWEIGHT WORKOUTS)

Build time into your travel schedule – and let whoever you are traveling with know ahead of time so the expectations are set in advance.

Don’t forget to PACK YOUR WORKOUT CLOTHES.


SET YOUR NUTRITIONAL MINDSET

Think ahead and make a few simple preparations to set your nutritional mindset for your trip.

Think of what to “ADD” to your meals rather than what to eliminate. Make sure to incorporate greens and protein at every single meal and fill in the rest as desired. Eating foods with little nutritional value, meals lacking balance, or too little water can throw your body completely out of whack, causing bloating, constipation, and digestive issues.

Base your approach to food on respect for your body and how food makes you feel. Vegetables, high-quality protein, and fiber-rich whole grains fuel your body and give you sustaining energy that leaves you feeling good.

Yes, there are definitely foods that are just simply delicious and pleasurable — and you are on vacation and life is meant to be celebrated. Duh. No one wants to be told not to eat pasta in Italy or that slice of pumpkin pie for breakfast. Live your life, fuel your body well, and remove the guilt from your thought process. It’s ok to indulge, it all comes down to finding balance in the day to day.


HYDRATE, HYDRATE, HYDRATE

Drink plenty of water, especially mid-flight or staying at a high-altitude destination where air is dry and dehydration can cause jet lag and altitude-related illnesses.

Bring a water bottle with you to the airport and fill it up after you get through security and before boarding your flight. Drink the entire thing. Yes, I want you to get up and use the restroom. You can use that time to stretch your legs. And if you can, try to avoid alcohol mid-flight as well as those salty snacks.

And drink before meals and snacks to help prevent over-consuming.


IN-FLIGHT TIPS

Be prepared and pack your own snacks that fall in line with your current eating since healthy options may not always be available. Pack along nuts, fresh fruit, Rx protein bars, nut butter packets, collagen protein packets, greens powder packets, oatmeal cups, etc.

RELAX — Take a few minutes to do deep belly breaths in your seat to calm the nervous system and bring about relaxation. Bring one hand onto your belly and close your eyes. Take a deep breath in and expand your belly into your hand, feeling your ribs expand and your low back press toward the seat. Pause when you are full. Slowly exhale the breath out until you are empty, drawing the navel in and up and pause. Repeat for 2 minutes.

STRETCH — Being stuck on a plane or in a car for an extended period of time can leave muscles feeling tight and achy. Book an aisle seat so you can get up frequently and do these stretches or do them right in your seat. Make it a goal to get up once an hour to do a full body stretch and be the person in the back of the plane stretching their legs, back and shoulders. Your body will thank you — everyone else will be envious.

 

Seated Figure 4 — Cross right ankle over left knee and sit up tall to lift chest while tilting your tailbone back behind you to anteriorly tilt the pelvis and enhance the stretch. Hold for 30-60 seconds and switch sides.

Eagle Arms Shoulder and Upper Back Stretch — Sit up tall in your seat and hook right elbow underneath left elbow and cross forearms to clasp hands. Squeeze forearms together as you draw shoulders down away from ears and lift fingertips up towards ceiling while dropping chin down. Hold for 30 seconds and switch sides.

Seated Trunk Rotations — Sit up tall in the middle of your seat and turn your torso to the right to place both hands on the armrest, keeping hips forward. Hold spinal twist for a few deep breaths and repeat on the other side. 

Ankle Circles — Lift right foot off the floor slightly and keeping leg still, draw the largest clockwise circle that you can with your toes and repeat 5 rotations before switching to counterclockwise and then switch ankles.

Neck Circles — Engage your core and sit up tall. Keeping your torso and shoulders still, draw your chin down towards your chest, turn/rotate your chin towards your right shoulder, draw right ear towards right shoulder, extend neck back and around until left shoulder moves towards left ear, drop chin down towards shoulder and rotate back to neutral and reverse direction. Repeat twice in each direction.

Forward Fold — hinge at your hips and fold forward, hanging and holding opposite elbows. Relax shoulders, neck, and low back and take a few deep breaths.

Hip Flexor Stretch — Stand with left foot forward and right foot back about 2 feet apart with toes pointing forward. Tuck pelvis under into a posterior tilt, engage abdominals and gently shift hips forward slightly as you reach up through the right arm as high as you can. Repeat movement for 5-10 repetitions and switch sides.


POST-FLIGHT TIPS

Getting in a short and easy full body workout when you arrive at your destination has been proven to reduce fatigue and jet lag. A post-flight workout that falls within 24 hours of flying should be on the mellow side and purely just to bring movement and energy into the body. Think gentle mobility movements to warm up, 4-5 easy bodyweight exercises and a few stretches and belly breathing to cool down.


HEALTHY TRAVEL RECAP:

  1. Move daily

  2. Eat protein and greens at every meal

  3. Hydrate

  4. Pack healthy snacks

  5. Drop the guilt and enjoy yourself

  6. Stretch on the plane

  7. Try these workouts 



I WANT TO GIVE YOU MORE

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Here we are in the second week of 2018. While most people take the holidays to reflect on the past year and put their intentions and resolutions out there on January 1st, I needed some extra time this year. Time to really think about what you want from me, how I can help you, what's been holding me back from giving it to you, and how to actually make it all happen moving forward. So if you want to get right to it, scroll down to THE TAKEAWAY. Or if you want to read the brief emo/reflective side of Kirsten, read on.

REFLECTION:

On a personal note, this past year did not pass by without challenge, questioning moments, or deep heartache, but it was also filled with SO much gratitude, excitement, growth, love, adventure, and motivation. All of you, and the experiences, conversations, frustrations, opportunities, hurdles, and moments in between the moments that have filled the last 12 months have been nothing short of strengthening and heart opening.

On a professional note, I have to admit, when I left Los Angeles 3 years ago, I had this underlying feeling that maybe leaving wasn't the best choice for my career, but thank you, Seattle, you proved me wrong in 2017. 

Now for 2018, I want to give you more.

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MY REQUEST FOR YOU:

As you look back on 2017, I challenge you to reflect on the things you’re proud of, the moments you felt powerful and strong in your body and your mind, and also those moments that have taken you to your knees and made you vulnerably human. Because being human and striking a balance is what it’s all about.

Life is going to happen. And along with all of life's greatest moments, you're going to have the not-so-great ones that throw you off track, or maybe even prevent you from getting on track in the first place. You'll get sick, your kids will get sick, burnout will happen, you won't have enough time, you'll will eat that cake that you think you shouldn't eat (but I want to tell you why you should) and you're sometimes going to feel the weight of the world on your shoulders.

So the question is, moving forward, how do you work around and through "real life" and stay on track with your health?

THE TAKEAWAY:

Here's what I'm getting at. I chose this path years ago for the same reasons I have today. I want to help you, support you and guide you so you don't feel alone on this journey of figuring out what works for you and what will help you accomplish your goals amidst the chaos. I want to help you figure out where to start, how to continue, and help you live a healthy and balanced life. 

And that means more from me in new ways.

My priority for 2018 is to help you feel even more in control of your health and body, optimize what you're doing, help you understand the how and why so those adjustments you're making stick, and simplify it all. 

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I want you feel you have a resource to the thousands of opinions out there on health and wellness. Because let's face it, there are more than thousands, there are a bagillion, and it can be really effing confusing!

As most of you know, RWF isn’t focused on any one particular style of fitness, nutrition or lifestyle. It’s not about gluten-free, dairy-free, paleo, whole30, keto, crossfit, HIIT training, yoga, or any other wellness trend (but those all have their place and they all work for different reasons and different goals).

RWF is about taking you, and where you're at, along with your health history, personal struggles, experience, and the real life that surrounds you daily, and building a solution that works for YOUR body, and YOUR life, right now.

WHAT I NEED FROM YOU:

SO, in 2018, What can I do to help you be your best this year? 

I want to help you through better services, tools, more communication, less communication, whatever your schedule and heart desire. So tell me what you need and want from me.

Here’s to good health, happiness and being more human in 2018,

xx Kirsten

Happy. New. Year.

Wow, 2014 flew by faster than the blink of an eye.  So much change, lots of movement, a few shifts in perspective, amazing new connections, a few sad goodbyes and a new zip code (whaaaat?!?!)...yep, but man, life just keeps getting better every day.  All if have to say is: No matter what you do, never stop trying to do it better.  You can apply that to anything you want - your career, your passion, working out, taking care of yourself or your family, finding balance, adventuring, creating relationships, loving....the list goes on.  For me, 2015 is about getting out of my head and into my heart, listening fully and loving deeply. 

Without a doubt, making lifestyle shifts for the better...is damn hard! Those changes have to fit in the context of the REAL LIFE that's happening around us and real life includes kids, busy schedules, holidays, deadlines, stress, heartaches, backaches, injuries, travel, you name it. We live messy, complicated, exciting and adventurous lives.  If we can accept that we don't have to be 'perfect', but just keep trying to better, we can experience shifts and create the life we envision for ourselves.  

Give more. Expect less. Eat well. Be happy.