Keep Moving: Tips for Getting in Mobility During Travel

Traveling is an exciting opportunity to explore new places and experiences, but it can also disrupt our usual fitness routines, including mobility practices. However, maintaining mobility while on the road is essential for preventing stiffness, improving posture, and preventing injuries. Here are some tips for incorporating mobility into your travel itinerary:

1. Stretch During Transit: Whether you’re flying, driving, or taking a train, use transit time as an opportunity to sneak in some stretches. Simple movements like neck rolls, shoulder stretches, and seated twists can help relieve tension and promote blood flow. Take advantage of rest stops or layovers to stretch your legs and move your body.

2. Explore Your Destination on Foot: Walking is one of the best ways to stay mobile while traveling. Instead of relying solely on taxis or public transportation, explore your destination on foot. Take leisurely strolls through local neighborhoods, parks, or scenic areas, and soak in the sights and sounds of your surroundings while giving your body a gentle workout.

3. Utilize Hotel Amenities: Many hotels offer fitness centers or outdoor spaces where you can incorporate mobility exercises into your routine. Take advantage of these amenities by setting aside a few minutes each day to stretch, foam roll, or practice yoga. Even a short mobility session can make a big difference in how you feel during your trip.

4. Pack Portable Mobility Tools: Consider packing lightweight and portable mobility tools to use during your travels. Items like resistance bands, lacrosse balls, and foam rollers take up minimal space in your luggage and can be used to target specific areas of tightness or discomfort. Incorporating these tools into your daily routine can help keep your muscles limber and your body feeling its best.

5. Prioritize Rest and Recovery: Finally, remember to prioritize rest and recovery during your travels. Adequate sleep and downtime are essential for allowing your body to recover from the physical and mental demands of travel. Use rest periods to practice deep breathing, meditation, or gentle stretching to unwind and recharge for the next adventure.

In conclusion, staying mobile while traveling doesn’t have to be complicated. By incorporating simple stretches, exploring your destination on foot, utilizing hotel amenities, packing portable mobility tools, and prioritizing rest and recovery, you can keep your body feeling limber and energized throughout your journey. Here’s to staying active, mobile, and healthy wherever your travels take you! 🌍🏃‍♀️ #TravelFitness #MobilityOnTheGo #HealthyJourney 🌟

Nourish Your Wanderlust: Eating Well While Traveling

Traveling is an adventure for the senses, but it can also present challenges when it comes to maintaining a healthy diet. However, with a little planning and creativity, you can nourish your body and enjoy delicious meals while exploring new destinations. Here are some tips for eating well while traveling:

1. Plan Ahead: Before embarking on your journey, take some time to research dining options at your destination. Look for restaurants or cafes that offer healthy and nutritious meals, as well as grocery stores or markets where you can stock up on fresh fruits, vegetables, and snacks. Having a rough idea of where you can find healthy food options will make it easier to make nutritious choices while on the go.

2. Pack Healthy Snacks: Pack a variety of healthy snacks to keep you fueled during travel days and sightseeing adventures. Portable options like nuts, seeds, dried fruit, whole grain crackers, and protein bars are convenient and nutritious choices that can help tide you over between meals. Having healthy snacks on hand will prevent you from reaching for less nutritious options when hunger strikes.

3. Focus on Balance: While indulging in local cuisine is part of the fun of traveling, aim for balance in your meals. Choose a mix of lean proteins, whole grains, fruits, and vegetables to create well-rounded and satisfying meals. Incorporating a variety of colors and flavors not only ensures that you’re getting a range of nutrients but also enhances the culinary experience.

4. Stay Hydrated: Traveling can be dehydrating, especially if you’re flying or spending long hours in transit. Stay hydrated by drinking plenty of water throughout your journey. Carry a reusable water bottle with you and refill it regularly to ensure that you’re getting enough fluids. Limit your intake of sugary beverages and alcohol, as they can contribute to dehydration.

5. Be Flexible and Enjoy the Experience: Lastly, remember to be flexible and enjoy the experience of trying new foods and flavors while traveling. Embrace the opportunity to sample local specialties and savor the culinary delights of different cultures. By approaching eating while traveling with an open mind and a sense of adventure, you can nourish your body and create memorable dining experiences along the way.

In conclusion, eating well while traveling is all about planning ahead, making balanced choices, and embracing the culinary diversity of the destinations you visit. With these tips in mind, you can nourish your body, fuel your adventures, and make the most of your travel experiences. Bon appétit and safe travels! 🌍🍴 #HealthyTravel #NutritionOnTheGo #WanderlustWellness 🌟

Embrace the Discomfort: Why You Should Get Out of Your Fitness Comfort Zone

Are you stuck in a fitness routine that feels safe and comfortable? It’s time to break free and explore the uncharted territories of your fitness journey. Stepping out of your comfort zone is not just about trying new exercises; it’s a mindset that can revolutionize your approach to health and well-being.

1. Break Plateaus: Repeating the same workouts can lead to plateaus where progress stalls. Introduce variety to your routine to challenge different muscle groups and stimulate new growth. Whether it’s trying a high-intensity workout or incorporating strength training, diversity is key to breaking through fitness plateaus.

2. Mental Toughness: Getting out of your comfort zone in fitness is as much a mental challenge as a physical one. Overcoming new exercises or pushing your limits in a workout builds mental resilience. This strength can transcend into other areas of your life, fostering a can-do attitude and perseverance.

3. Discover Hidden Talents: Have you ever tried a sport or activity that you never thought you’d enjoy? Getting out of your fitness comfort zone is an opportunity to discover hidden talents and passions. From rock climbing to martial arts, there’s a world of physical activities waiting for you to explore.

4. Prevent Boredom: Monotony can lead to boredom, diminishing your motivation to stay active. Exploring new workouts keeps things exciting and engaging. Join a CrossFit class, learn how to do lots of different types of exercise.

5. Expand Social Circles: Getting out of your fitness comfort zone often involves trying new classes or activities, providing an excellent opportunity to meet like-minded individuals. Building a supportive fitness community can significantly enhance your motivation and commitment.

In conclusion, the magic happens outside your comfort zone. Embrace the challenges, relish the discomfort, and watch as your fitness journey transforms into a dynamic and fulfilling adventure. So, are you ready to step into the unknown and unlock your full fitness potential? The journey awaits!

Learn how to break out of your comfort zone at!

🌟 #FitnessAdventure #BreakComfortZone #HealthAndWellness

Your 1 Rep Max and PR aren’t the same thing!

You walk into the gym. Hot tracks are playing, you’re rested, you remembered all your gear, and your feeling good. You decide it’s time to get under some heavyweights. They’re flowing well and feel light, so your keep adding. It’s getting heavy, but with everything going so right, you want to see where this goes. Suddenly you have hit a new all-time PR—success, a breakthrough, proof that all of your hard work is paying off.

Every PR is a milestone, a sign of growth, of perseverance, but it isn’t necessarily the weight you want to use when calculating your weights on the next training cycle. A PR is a weight or time that you hit when all conditions are perfect; your form may not have been great, but you completed it, and you might not be able to hit every time you come in.

Your one-rep max is a little different. It is probably just a little lighter or slower than your PR, but it is a weight or time you can hit consistently 90% of the time with proper form and technique. No matter the conditions, you could warm up and perform it consistently.

When we calculate our training goals off of our one-rep max, we ensure that when we break down the percentages and rep schemes, they can be performed with the same eye to proper form and technique.

For some people, your one-rep max and your PR may be the same, and that’s ok.

Having a max-out day is fun and sometimes a little frightening. It’s a great day to see your progress and celebrate with others, both about your new max and theirs. It can also be stressful to think about what your weights should be and how you will perform. Don’t worry; no matter how you perform, try your best. The new totals will help set the goals and programming for your next fitness or lifting cycle. Remember, like life, fitness is a never-ending cycle of growth and maturation.

Tips to Boost Your Immune System

Global pandemic or not, as flus and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when you’re someone who challenges your immune system on a daily basis in your daily training.


So let’s chat about some ways to boost our immune system both now and in a post-covid world. 


First we can look at the effects of gym time on your immune system: Good or Bad? 

Does it hurt you or help you to be around all the germs in the gym? The answer? Both. When you’re pushing your body to its limits, your immune system starts to activate a response because it thinks your body is under attack. Right after your workout is when your immune system is the lowest. Right after this plummet however, your immune system has never been stronger! So what does this mean? It means wash your hands and keep them away from your face and mouth while working out, wash those hands for 20 seconds, and then reap the benefits of a stronger immune system all day long. 


That brings us to our next topic: Handwashing

Handwashing is extremely important to stay on top of when viruses are going around, and this means ESPECIALLY at the gym. Wash your hands before touching your body. And remember if you do get sweaty and get your body on equipment that’s been touched by lots of people, your body is now covered in those germs. Gross. Best practice? Wash your hands for 20 seconds with soap and water if you use the bathroom during exercise and post exercise. Take a shower after exercise to reduce your exposure to various pathogens. Don’t risk taking them around with you all day. Plus no one likes a smelly employee or friend.


So let’s talk about friends. Immune Boosters are friends and food!

What are immune boosters? Immune boosters are various vitamins and minerals that your body uses to fight infection or foreign substances in your body. Things like vitamin c and zinc are some ones that are majorly important that you may have heard of before. The best way to get your immune boosters are through eating colorful fruits and veggies, green veggies, quality protein, and healthy fats. During Flu season, taking a multivitamin in addition to having a healthy balanced diet is key to make sure you’re getting all of the vitamins and minerals your body needs to stay on top of viruses. There are a few supplements that many people like to take in addition to multis to help boost their immune system. Herbs like Rhodiola and Ashwagandha are examples of extra measures to ensure you stay healthy and continue to thrive in the gym. Before taking any supplements make sure to talk with your doctor to be sure they’re good for you to take with other medications or on their own. 


Above All Else Get Enough Sleep

If nothing else we’ve talked about today sounds good to you, try adding a few more hours of downtime. Shut down any electronic devices, take a bath, light a candle, stretch. Start winding down and let your body rest more. This helps the body focus on fighting foreign bodies instead of our eyelids. Sleep deprivation can contribute to many diseases in the world. If you do nothing else, get at least 8 hours every night, especially when your immune system is on high alert.