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How I Stay Healthy While Traveling
Wellness
Published Tuesday Aug 22, 2017 by Amy Zucchero

How I Stay Healthy While Traveling

Food
Nutrition

Whether traveling for business or pleasure, it can be difficult to find healthy options when you’re on the go. For many of us, we think taking a trip allows us to skip the good stuff and indulge. Not the case! More people tend to overindulge when going into a trip with that mindset.

From long travel days to eating out all the time, here are a few of my suggestions you can use to stay healthy next time you head out of town.

Drink water: Be sure to have a bottle of water with you at all times—we should be drinking half of our body weight in ounces every day. Long flights can lead to dryness and dehydration, and the small cup on the flight isn’t a lot, so buy a bottle at the airport as a handy backup. Most airlines offer complimentary drinks, but try to avoid all juices and sodas because they’re loaded with added sugars.

Get some exercise in: If you can, book your stay at a hotel with a fitness center. A majority of hotels offer some type of workout facility with machines and weights you can take advantage of. You can always get out and walk, too! Walking is  great exercise, and it gives you a chance to explore the city you are in. Maybe ditch the cab and walk instead, or plan some time to do it before each day’s activities. In addition, download the MINDBODY app to your phone. It’s an easy way to explore classes in the area where you’ll be staying.

Make smart food choices: At the airport, opt for foods like fruits (bananas and apples are usually available), trail mix, nuts or grab a small salad with dressing on the side. Try to bring some of these items from home with you as much as you can.

Once you arrive, if you are going out to eat a lot, stay mindful to what you are choosing from the menu. Be sure to pick items with lots of vegetables and lean proteins (like chicken, fish, turkey). It’s okay to have french fries on the side (sweet potato fries are preferred) or share a dessert, but try not to make this a daily occurrence.

Pack vitamins and probiotics: Anytime I travel, I make sure to take my supplements with me.  My main items consist of multivitamins, super Omega-3s and antioxidants—each an important component of daily nutrition. It’s important to keep your energy up, too. I bring my protein powders with a shaker bottle. Love & Peas and Nature’s Harvest by Nature’s Sunshine are my favorites, and one scoop of each gives me the essential nutrients I need to get me through the day.

Get good ZZZs: Nothing seems as good as sleeping in your own bed, and sometimes it’s tough sleeping in a hotel room. For a good night sleep, I pack a travel diffuser and lavender essential oil. Lavender is widely used for its calming and relaxing properties while promoting sleep when diffused in a room. Also, bring ear plugs. They block out noise from the hotel hallways and can help you sleep on a long plane ride.

Be grateful: It’s easy to get caught up in running from one place to the other, but make sure you take some time to really look around the area and see what it has to offer. Be thankful that you are in this environment and notice the culture, the people, architecture and more.

Amy Zucchero
Written by
Amy Zucchero
Integrative Nutrition Health Coach
About the author
Amy Zucchero lives in Chicago, IL, as an Integrative Nutrition Health Coach and works in Marketing. Aside from being a MINDBODY Brand Ambassador, Amy enjoys cooking, working out and spending time with her friends and family.
dailey method class hanging
Fitness
Published Monday Feb 17, 2020 by The Dailey Method

How to Be Intentional with Your Workout: Tips from The Dailey Method

Fitness
Barre
Cycling

The intentions we set in our daily lives are often methods for healing wounds, whether they’re self-inflicted or have been passed down to us by others. Developing a conscious practice to get rid of negative thoughts or feelings we’re holding onto can help us move in a more positive direction toward letting go, healing, and being present. 

Moving intentionally within our bodies allows us to fully notice how they feel so we can acknowledge and target the right areas. Some days we struggle to work hard enough while others, we push ourselves too hard! We do this both in class and in other areas of our life. It's important to remember to understand our bodies’ rhythms or fatigue while making space for our humanness, feelings, or need to be vulnerable.  

Here are a few simple guidelines for following intentions during your workout:

 

The Dailey Method class stretching

Be intentional about the way you set up each exercise.  

Remember that just like in life, taking a moment to pause and build the appropriate foundation will undoubtedly support you to be 100% successful on your journey. At The Dailey Method, we refer to this kind of mindful exercise as a “meditation in movement” and begin our practice with intentions. During the warmup, instructors encourage students to set an intention for their workout, even if it’s just a focus on breath, and then revisit it during their final resting pose. Often, we associate these goals with our Word of the Month, a specific theme to help guide our practice each month. But there are so many intentions to choose from—moving with your breath, moving with grace, forgiving yourself, shining your light out, the options are limitless, and you can alter them each day depending on where you are right here and right now. 

“Personally, I am so grateful for this process being part of my Dailey practice,” says Jill Dailey, founder of The Dailey Method. “It is a built-in opportunity for me to stay in the present, and when I wander (because of course I do!) a tool to guide my presence back to the here and now.” 

 

The Dailey Method cycling class
Pause when it’s tough. 

When the workout gets challenging or you feel like giving up at any point during class, set an intention to pause and remember the fact that we are all on this same path, doing this exercise together. You have all the tools you need to be successful—even if it means taking a quick rest or resetting your alignment! Don’t compare yourself to others; just focus on yourself and your goals for the workout. Remember why you’re there.  

 

The Dailey Method class with resistance bands

Carry your intentions with you.  

As you leave class, move with deliberation and show up at your next appointment, event, family gathering, or grocery shopping excursion as the greatest version of you. You just rocked your class and brought effort, strength, perseverance, and commitment. Acknowledge that and bring it with you. Don't forget about the intentions you set during class; figure out how you can apply them to other areas of your life! 

Make moving with intention part of your next workout by taking a class at The Dailey Method near you today!  

The Dailey Method Logo
Written by
The Dailey Method
Barre & Cycle Fitness Studio
About the author
The Dailey Method is here to help you achieve a strong, lean, sculpted body through fitness classes that pull from multiple disciplines. They ignite awareness through hands-on training and education, focusing on alignment and strength for a better posture, better movement, and better you.