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How to Maintain Your Workout Routine While Traveling

00Shred Saturday, Transformation Tuesdays

This article is brought to you by Cupcakes and Cashmere!

It’s hard enough to stick to a consistent, or even semi-regular, workout plan when you’re living your daily life at home. Throw travel into the mix, and it can feel near impossible to keep at it. But traveling can provide some of the best opportunities to work out, like a reason to explore a part of a city you wouldn’t have otherwise visited and an excuse to get to know locals. Here are 10 tips for maintaining your workout routine while traveling:

Many workout apps have programs now that mimic the results you’d get from a personal trainer. Apps like Skyfit ($9 per month), which is marketed towards frequent travelers, provide guided workouts that require as little as a treadmill or even just your bodyweight. Alternatively, you can invest in an app like Yoga Studio ($4.99) which has so many guided yoga videos you’d have to travel for years to get through them all, or set up a training program with Nike Training Club for free.

A huge part of getting to your workout is mentally preparing yourself for it. Before even leaving for your trip, take out the question of, “Should I work out this morning?” by writing it into your itinerary. In other words, squeeze in that “3-Mile Run” before (or on the way to): “See the colosseum.”

If you frequently travel within your country, consider investing in a package of classes from a studio with locations in multiple cities. In the United States, some of these studios include Pure Barre, Soul Cycle, Fly Wheel, Exhale, and several large chain yoga studios. That way, no matter the city you’re in, you know exactly what to expect from your workout and if they’re more expensive than a class you’d normally buy, consider them a travel splurge. If you get tired of doing one workout, consider investing in a month’s subscription to Classpass, an app where you pay a flat fee (currently starting at $60 for 5 classes per month) to attend classes in any of the cities they’re in, which is most large cities in the U.S.

When you’re booking your lodging for travel, consider some basics: Does the hotel come with a gym? Is your Airbnb situated in a good area for running? Is it in a central location, close to workout studios? Answering these questions and making adjustments before you arrive will make you all the more likely to get your heart pumping while you’re there.

Travel is less predictable than daily life and that’s part of the beauty of it—you want to be able to make a last-minute decision to go to the bistro across town for dinner, and your exercise shouldn’t get in the way of that, so get it done first thing in the morning and you’ll have the whole day to enjoy other things.

Often, exploring on foot is the best way to see a city. Plan your runs so that they go through neighborhoods you’ve wanted to visit, then plan a fun endpoint, like a coffee shop, and take a cab back to your hotel once you’ve had a croissant and a cappuccino (everything in balance).

If you’re visiting a coast, take a surf lesson or rent paddle boards; if you’re near nature, go for a hike. Incorporate the environment of the place you’re visiting into your workout to enjoy an activity unlike anything you’d do at home.

You don’t have to bring dumbbells to get a good hotel room workout in. Plenty of effective equipment is also practically feather-light, so go ahead and pack a resistance band, TRX, or sliders without worrying about overweight baggage.

Assuming that you’re traveling to somewhere you don’t visit often, it’s the perfect time to take full advantage of the deals studios offer to new clients. Flywheel, for example, offers their first class free, and many yoga studios offer $30 for a week of unlimited classes. Think of it as your traveler’s special.

The website Meetup has a function where you can search for exercise groups so you can join a group of people you’ve never met and play flag football on the beach to get your heart rate up while enjoying yourself and meeting locals. If you’re not a fan of meeting strangers, sign up for a Nike Run Club outing, which is available at Nike stores across the country, or even sign up for a race if it lines up with your stay to get a locals’ experience in a brand-new place.

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This Is How You Should Use the First 3 Hours of Your Day

00Thrive Thursdays

This article is brought to you by Sophie Miura of My Domaine!

While most companies are yet to get the memo, we’re slowly starting to accept that a shorter workweek may actually equate to increased performance. The most productive countries can prove it—people in Luxemburg work six hours per day and make more money on average than people with longer workweeks. So, if you accept the challenge to decrease office hours and increase productivity, how should you go about it?

Psychologist Ron Friedman suggests the answer lies in harnessing the first three hours of your day. “Typically, we have a window of about three hours where we’re really, really focused. We’re able to have some strong contributions in terms of planning, in terms of thinking, in terms of speaking well,” he told The Harvard Business Review last year. Inc. even suggests that honing the first three hours could help you minimize your workweek by up to 20 hoursReady to cut down your hours and supercharge productivity? Here’s how:

  1. Try the 90-90-1 challenge: For the next 90 days, spend the first 90 minutes of your workday on your number one priority. This should be a top-level task, which will stop you from procrastinating by checking email or social media. Write it in a notebook to track your progress.
  2. Eat lean protein: Donald Layman, professor emeritus of nutrition at the University of Illinois, says eating at least one ounce of protein for breakfast will help sustain blood sugar levels in the morning and stop food-related distractions.
  3. Listen to brain music: Psychologist Elizabeth Hellmuth Margulis recommends listening to music on repeat to improve focus. Research suggests classical music is the best option to boost brain function.

 

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Woman Crush Wednesday: Evelyn

00Woman Crush Wednesday

Prior to getting started with nutritional rebalancing, she weighed over 300 pounds, but successfully released 80 pounds by using the products and exercising regularly.

However, after suffering from two broken legs in an accident, her weight-loss journey was stalled, causing her to take almost a year to recover. The accident kept Evelyn out of the gym and resulted in gaining back most of the weight she worked so hard to release. In addition, she was still working through past health issues and the death of a loved one. Her weight was a huge source of stress for her, preventing her from sleeping.

Even though Evelyn thought that she had hit rock bottom, she wasn’t ready to give up. When she was given clearance to begin exercising again, she immediately went to the gym, even though she had to use a walker.

Once she had completely recovered from her accident, she decided to enroll in a 16 week fitness challenge.

“I knew that if I totally committed myself to this nutritional system and my workouts once again, I would have a chance to lose the weight for good,” she says.

This year was her third Challenge, leaving her with a total of 229 pounds* lost!

“I used to suffer from really bad social anxiety because of my weight,” she explains. “Now I feel strong and empowered. That’s huge!”

Her story and her transformation have inspired many others to hit the gym and get in shape. Her husband and her daughter are two people she has been able to inspire.

Evelyn’s husband witnessed her results from participating in nutritional rebalancing, and he was so inspired he began the system and dropped 65 pounds.

“Everyone starts somewhere, and it starts with yes,” she tells others. “I said yes, and because I said yes, this has been a gift. I’m the happiest girl in the world!”

 

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Man Crush Monday: Craig

00Man Crush Monday

For years, Craig lived in a limit-filled world and was often told “he can’t” do things because of his size. He was a chubby child who was teased mercilessly, and the weight only piled on as he approached adulthood.

At 13, he was a whopping 185 pounds; by 17 he was 225 pounds. By his early 20s, Craig was tipping the scales at 330 pounds.

From a young age, he began using humor as a way to deflect his embarrassment and protect himself against the abrasive taunts and constant name calling.

“I remember falling through a chair in public one time because of my weight and having to poke fun at myself to cover up the pain and humiliation,” admits Craig.

He had tried numerous weight-loss programs, but to no avail.

Overwhelmed by rejection and uneasy about his size, he began to believe he couldn’t do many things. He had given up on his dream of one day owning an athletic build, that would let him have the freedom to participate in any sport or adventure that presented itself.

Then, Craig discovered nutritional rebalancing.

When Craig first heard about nutritional rebalancing, he was actively trying to lose weight, but not having any luck. After learning about nutritional rebalancing, he was motivated to make a permanent change and eager to purchase his first 30-Day Cleansing and Fat Burning System. He also entered a 16 week health and fitness challenge. The combination helped Craig lose 60 pounds* in his first three months using the system.

Still, the phrase “I can’t” echoed in his head and threatened to sideline his newfound healthy lifestyle as he began turning back to his old habits.

Thankfully, his friends recognized the change and insisted he attend an upcoming event for health company that was changing his life. There he heard a quote that would change his outlook on life for good: “You can have anything you want, as soon as you give up the belief that you can’t have it.”

“Right then, I gave up the belief I couldn’t be happy and started taking my health to the next level,” shares Craig. “I stopped chasing who I thought I was and started living as the real me.”

Embracing his true identity meant finishing what he had started. Craig was adamant about completing another 16 week health and fitness challenge since he hadn’t completed his first one back in 2009.

“This time I gave it everything I had,” says Craig. “Joining the challenge was a way to hold myself accountable, set a goal, and stick with it.”

Craig lost 37 pounds. Collectively, he has released 126 pounds and more than 200 inches with his nutritional system. His whole-body transformation coupled with his impressive essay “wowed” the judges and won him the 2012 challenge Grand Prize title plus $25,000 in cash and prizes.

Amazing job, Craig!!