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4 Ways to Stay on Track on Vacation

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When you’re leaving the daily grind behind and heading on a vacation, it can be easy to let your fitness routine fall to the wayside. We’re offering some tips to keep you engaged and on track in your fitness journey. Have any tips or tricks you swear by? Don’t forget to share in the comments, we’re in this together!

Embrace being a local and walk, bike or run to explore new locations

Walk to a local coffee shop. Enjoy the sights and sounds along the way. Run the trails, neighborhoods and streets.

One of my favorite ways to explore: Bike sharing! Bike sharing popularity has been on the rise all over the world since the 60s. In 2017, 35 million bike-share trips took place in the U.S. It’s app based and easy. It also takes many of us back to childhood. There’s a joy and a freedom that comes with riding. Biking gives us an opportunity to breathe it all in, and go with the flow.

Try something new

A highlight of one of my favorite work trips was with my first encounter with Airbnb Experiences.  Airbnb Experiences are activities designed and led by inspiring locals. They go beyond typical tours or classes by immersing guests in each host’s unique world. It’s an opportunity for anyone to share their hobbies, skills, or expertise. Swim with sea lions, hike to hidden waterfalls, or learn how to surf or cook! Trying new things is an important part of any health and fitness journey.

Pack healthy snacks or plan to stop and shop

Nothing’s worse than being hungry on the road or delayed somewhere. Pack healthy snacks like protein bars, nuts, seeds, dried fruit (in moderation), light popcorn or crackers. If I’m leaving for a while, I’ll even have Amazon prime ship me snacks in bulk like Paleo snack packs. You can always stop and grab your own, and of course it’s always best to cook some of your own meals if you can.

Bring your own water bottle and stay hydrated

If you’re struggling to get water in your daily routine it might be even harder on vacation. Planes are especially dehydrating and drying. Bringing your own bottle will help push you to keep drinking, not to mention avoid overpriced bottled water at the airport. Most of us maintain water and bloat during flights; drinking more water will help flush out any bloating and keep your body functioning properly.

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Health

5 Ways to Set Healthy Grocery Shopping Habits

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Food and water. We desperately need these things to survive… yet with today’s accessibility to all things devilishly decadent and delicious, it’s just as easy to slowly erode ourselves with them instead. The definition of “too much of a good thing” turns tragic when we can’t seem to get out of our own way no matter how hard we try. If you’re jazzed with your shopping routine and daily food choices, then rest that weary brain of yours… this article isn’t for you. However, if you need a kick in the pants when it comes to the “healthy shopping habits” dance then lace up, partner! We’re about to go to grocery boot camp!

  1. Don’t Shop Hungry. This advice is going to be novel tovery few of you (but it’s still fresh enlightenment for someone!) yet its importance cannot be stressed enough. We’re starting with this one because it has the potential to knock the rest of this list off it’s axis in spectacular fashion.Shopping hungry can make your sensibility take a back seat as your sensational cravings confiscate the wheel and steer you towards all the things that would just be SO good right now. With your defenses down, hunger high and anything you could POSSIBLY want staring you smack dab in the face, our “alarm clock reasoning” chimes in. That’s the negotiation tactic we use in the morning when we convince ourselves hitting the snooze button five times in a row is OK. Your brain filters out what doesn’t haveto be done, then nixes some more “needs,” then a couple more… and you’re totally OK with it every time. Until you’re fully awake AND GO INTO ABSOLUTE PANIC MODE AND REALIZE YOU MADE A SERIES OF TERRIBLE MISTAKES.At that point, it’s too late. Shopping hungry brings that same beast to the surface in broad daylight, with zero shame, and fills your cart full of uninvited items that were never even on the list to begin with. Sure, they would be tasty… but stick to the plan.
  2. Blueprint Your Intention. That title is a just a fancy way of saying “make a shopping list,” but with a twist. Creating an itemized checklist of what you’re plunking your hard-earned dollars down on is important, but so is the intentionthat goes with it. Don’t just stop at strategizing for the store, game plan what you want to get out of your grocery bag.Are you trying to eat better for lunch or dinner? Are you ready to start eating breakfast in the mornings? Trying to shed some pounds? Attempting to put some on? Need to lower your cholesterol or increase your fiber? Got a big event coming up? Understanding your goals and taking a laser-focused approach to every aspect is going to maximize your efficiency whilst keeping you on track during one of the easiest points to derail: food shopping. Create the blueprint and drop the hammer to it.
  3. Cut the Sugar. Seriously, cut it. Get rid of it, the excess anyway. Naturally occurring sugars that show up in fruits, vegetables, dairy, and honey (to name the big ones) are good in proper moderation… but you’re hard-pressed to find an excuse good enough to add in extra processed sugar.Too much sugar fluxes your insulin, which is your “master hormone” in charge of shuttling carbohydrates, amino acids and fats into the cells of your body. Surplus sugar on a regular basis overworks your insulin like a factory worker putting in quadruple overtime, every day, without a break. Eventually the sugar-straw breaks the insulin-camel’s back. Your hormone regulating all those carbs, aminos and fatty acids literally can’t anymore. Your triglycerides are going to shoot through the roof, putting you at a much higher risk for heart disease. Your energy levels are perpetually abysmal when sugar is a constant. We could keep going, but the point has been sharpened.

    Need more insight? Check out “That Sugar Film!”

    Like Uncle Joey from “Full House” would say; Cut. It. Out.

  4. Play to Your Strengths and Plan for Your Weaknesses. If you’ve already got some health hits lined up in your arsenal that you’re routinely stoked about, then keep those as highlighted mainstays! It’s a major health trend to see how varied and exotic we can make our meals but let’s be real… Sometimes a simple salad, chicken and rice, hearty soup, basic sandwich, or boring ol’ eggs and oatmeal (for a few examples of the delightfully mundane) are not only great fallbacks to keep you kicking butt, but sometimes paramount in maintaining your sanity. You’ve got a million decisions to make and projects to take on all the time. Stick to your strengths and old faithfuls when applicable.On the flipside, you must “plan for your weaknesses.” If you’re the type where a single serving of chips is “the entire bag” and a proper portion of ice cream is a pint then you should plan avoid having those things in your home. If you know, no matter how hard you wish upon a star, breakfast is not on the menu, then you should probably plan a meal replacement powder or smoothie instead. If your crux is lunch and all the fantastically scrumptious options near your work, then you should probably pack a lunch.

    Flex your strengths, nix your vices and come out on top every time.

  5. Have Healthy Back-Ups. The best laid plans of mice and men often go awry. No matter how precise and motivated you are with your planning, Murphy’s law assures you somethingwill go wrong. It’s how we react to these hiccups that inevitably seals our fate of fortune which is why it’s good to have a safety net when your plan falls apart.Luckily, we’re alive at a time where there are a ton of health-focused frozen food options primed and ready to be your back-up. Another great methodology is figuring out which stores, restaurants, delis or cafés around you have options that fit your blueprint of intent for those times when you MUST stop somewhere for something quick. If you have those spots already orchestrated, then it takes the anxiety of the situation away while leaving you primed for prosperity.

Plan the work and work the plan. Happy grocery shopping!

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Lifestyle

The Best Snacks for On-the-Go

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We’ve all read or heard the saying, “I’m sorry for what I said when I was hungry.” When your blood sugar dips into the red, it can be hard to keep your cool and stay on track in your health journey—which is why we’re sharing our favorite recipes and snack ideas that can fit in your desk drawer, car console, purse or diaper bag.

Nut Lovers

If you love a nutty snack, these recipes are perfect for you! Loaded with protein and good fats, these snacks will keep you full, energized and ready for anything.

Fruit Forward

Grab-N-Go Ideas

Recipes can be wonderful, but not everyone has time to mix up their snacks! Below are some quick ideas for you to literally grab on the run. We recommend portioning out snacks at the beginning of the week so you can stay on track, on the fly.

  • String cheese and grapes
  • Dried fruits and nut mix
  • Jerky (beef or turkey, but turkey is leaner!)
  • Hardboiled eggs
  • Protein drinks

If you need more ideas (who doesn’t?), don’t miss our awesome roundup of 20 portable snacks you’ll love!

 

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Fitness

7 Essentials You Need In Your Gym Bag

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From a change of clothes to your trusty deodorant and everything else in between, gym bags are both unique and necessary. But the problem isn’t coming up with things to put in them, it’s editing down the list in order to fit everything into your bag. Instead of cramming useless items into your bag, follow along for a list of our top must-haves that will keep you prepared and ready for the gym—or ready to freshen up afterwards.

If you’re running short on time and the prospect of getting a shower in after your workout becomes less likely than you originally planned—these wipes are here to save the day. They’re big enough to use on your whole body and won’t leave an icky residue. Keep a pack of these in your bag and you’ll unlock the keys to those lunchtime workouts you’ve been wanting to do!

If dry shampoo isn’t already in your gym bag, it needs to be—STAT. Depending on your hair needs, you may already have a preferred brand, but we like this one because it’s small and fits in a gym bag easily—but not too small so you have to constantly replenish. It also has a fresh scent that will leave your post-sweat sesh hair feeling rejuvenated and lively.

Everyone’s gym bag holds small odds and ends that don’t quite have place. Contact cases, bobby pins, band-aids, or travel toothbrushes—whatever items you need that don’t have a home now do thanks to this versatile drawstring pouch.

If you love your classic BlenderBottle, just wait—it gets better with the introduction of the ProStak system. Keep snacks to power your workout in the storage system or use it to hold your supplements and powders. Whatever you choose to keep inside, make sure to keep it on hand in your gym bag!

Getting into your fitness routine has few negative impacts on your body except for one: dry skin. More showers, more sweat—all of it can cause your skin to feel parched more often than not. If your face is in need of serious moisture, keep this stick in your bag to perk your skin right up!

This isn’t your average towel! It’s compact and made with microfiber making it extra absorbent and it can handle both sweat or post-shower drip, alike. Perfect for an extra hard and sweaty workout, this towel is made for your gym bag.

The most important rule for any gym bag is this: make sure it doesn’t stink. There’s nothing worse than a gym bag that reeks of sweat and smelly tennis shoes! Don’t worry, there’s a solution for every problem and in this case it’s a genius bag that holds all your stinky things and keeps them (and their smells) contained.

What’s your favorite gym bag goodie you can’t live without? Share your must-haves with us!

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