Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
wellness travel tips
Wellness
Published Thursday Jun 27, 2019 by Erica Fowler

How to Maintain Your Wellness Routine While Traveling

Travel
Food
Drink
Expert Advice
Massage
Fitness

Your wellness routine doesn’t have to go out the window when you travel. I love getting out of my element, exploring somewhere new, and immersing myself into a different culture while feeling my best. My ‘wellness on the go’ comes from three things: the essentials I bring in my purse, the snacks I prepare, and finding ways to connect with the community in the cities I visit.  

Here are a few ways to set yourself (and your wellness) up for success–wherever you’re going! 

 

Purse Essentials

healthy snacks for travel

- Dr. Bronner's Organic Hand Sanitizer: I use this ALL the time. Its made with organic alcohol, glycerin, and organic lavender oil, plus it’s also a  non-toxic option for hand sanitizer and works as a deodorant if needed. 
- Tea Bags: These are a must for travel. I always bring an organic ginger tea for digestion support. 
- Reusable Water Bottles: Important to have on the road! Most airports have water refill stations, too. 
- Essential Oils: There are so many great options, but the two that are the most supportive are peppermint and lavender. I use peppermint topically for stomach support and headaches, and lavender as a sleep aid or for any anxiety.
- Travel-size Rose Water: I think we are all familiar with how travel and flying can dry out our skin, I love traveling with a little rose water for a refresher. 
- Wander Wet Bags: Since I like to travel as minimal as possible, I typically use a Wander Wet Bag for all my organization. It’s eco-friendly, plus the inner lining is waterproof, so I can just throw my bathing suit in there without worrying about any mildew! 

 

Snacks

hemp date balls recipe

As a part of my carry on, I make sure to reserve space for a snack bag–I use stasher bags to keep everything organized. Simple snacks are a great way to stay nourished, while still having healthy options to grab and enjoy. If you're on a road trip, there are more options you can pack in a cooler, but if you’re catching a flight, here are a few options to consider:

- Date Balls: These are high in protein and easy to travel with, which makes them a great snack to have on the go. 
- Dried Fruit: Not only are they easy to pack (in a reusable bag), you can take them for a plane snack or a quick snack for your whole trip.
- Apples and/or bananas and almond butter packets 
- Raw carrots and hummus 
- Reusable utensils 

Once I get to my destination, there are some things I like to incorporate in my routine to learn about the community and feel my best after eating good food and trying new things!  

 

Explore your sweat.

I’ve found the best way to see a new city or place is to go to a local coffee shop and a workout class. My favorite workouts are yoga and Pilates, so I use the MINDBODY app to find a local class to take, and it’s always a good way to meet new people. Post-workout, you can also relax with a massage or acupuncture. I check the MINDBODY app to see what options are around me!


Try new foods. 

Food is a huge part of travel and provides so much insight into the culture. A must is finding a local farmers market or health food store. It’s so helpful to stock up on some fruits and snacks to have at your flat. I always get lemons for warm lemon water in the mornings. There are huge benefits to digestion, and I find it helpful when eating foods out of my normal routine. 

 

Want to travel well? Wherever you may wander this summer, don't forget to explore new places to workout, or work on your wellness, with the MINDBODY app
 

Erica Fowler
Written by
Erica Fowler
Contributor | Holistic Nutritionist
About the author
With a heart-filled passion for holistic living and people, Erica spends most her time in Southern California along the salty coast when she’s not traveling. Focused on helping her clients find a natural balance, Erica encourages them to thrive through delicious, simple recipes and healthy habits.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.