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How To Stay Healthy During Your Travels

How To Stay Healthy During Your Travels
    "Travelling" from Mr iMaax on flickr

    When I was working in my corporate career, I was traveling 25% to 50% of my time on overnight trips, sometimes for an entire work week. I still travel for some out of town speaking engagements and conferences but not nearly as much as I use to. However, it is still a challenge to stay healthy during any business or vacation travel.

    Many people end up gaining weight after their trips because of not eating healthy, sitting on airplanes or in meeting rooms for hours at a time as well as being stressed. Sometimes the rush of making flight connections results in stuffing yourself with airport fast food just to fill your stomach and when you finally get back to your hotel room, you are just too tired to do anything else.

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    So here are some tips that I have come up with during my travels to help you stay healthy while away from home.

    Get Proper Nutrition While On The Road

    It is much easier to follow a healthy balanced diet with home cooking, but when it comes to being on the road, proper nutrition is often very challenging if you have to eat out for all of your meals during travel. Here are some eating guidelines I adhere to.

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    • Avoid hotel breakfast items loaded with fat and salt such as sausages, bacon, and fried potatoes
    • Pass on the fast food breakfasts too
    • Start your day with fresh fruit, yogurt and cereals
    • Stick with lighter fare lunches especially if attending conferences and meetings
    • Find good salads and lower fat, whole-wheat sandwiches for lunch
    • Don’t overeat, especially at buffets or you will feel it back in your hotel room
    • Minimize the amount of fried, fatty foods
    • Drink lots of water (bottled where tap water is not safe)
    • Limit your alcohol intake as hangovers during travel are no fun
    • Don’t overdo the coffee shop trips during the day
    • Avoid junk food snacks – pick up some fresh fruit at local grocers instead
    • Pack enough multivitamins to last your entire trip

    Exercising While On The Road

    When I observe people at big meetings and conferences, it is incredible just how few travelers exercise or stay active on the road. With overeating and inactivity, it is no wonder why many travelers end up gaining weight. So here are some tips to stay physically active on the road.

    • Use the hotel/cruise ship gym – even 20 minutes will help prevent weight gain
    • Do laps in the hotel pool if there is one (always pack your swimwear)
    • Use the hotel gym weights even if you have to modify some exercises
    • If the neighborhood around the hotel is safe (ask the concierge), take a brisk walk outside
    • If no hotel gym, do basic calisthenics plus low impact cardio inside your hotel room
    • Although tempting to party into the wee hours, get adequate sleep

    Sometimes much of the challenge during travel comes from the fact that you have to do what most other travelers will not be doing. If you choose to eat healthy and exercise on the road, you will be among a minority of travelers. However, since it is your own health that matters, do not worry about what others are doing (or not doing) during trips.

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    It is possible to stay healthy during your travels. Although you may have to take some extra efforts to get the proper nutrition and exercise during your time away from home, you will be rewarded at the end of your trip. You will be able to pat yourself on the back since you maintained your fitness level and did not gain extra weight.

    If you have additional tips on how to stay healthy or are willing to share some of your challenges while away from home, please leave your comments below.

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    Happy travels to you!

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    Last Updated on January 21, 2020

    The Best Way to Create a Vision for the Life You Want

    The Best Way to Create a Vision for the Life You Want

    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

    your vision of where or who you want to be is the greatest asset you have

      Why You Need a Vision

      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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      How to Create Your Life Vision

      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

      What Do You Want?

      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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      Some tips to guide you:

      • Remember to ask why you want certain things
      • Think about what you want, not on what you don’t want.
      • Give yourself permission to dream.
      • Be creative. Consider ideas that you never thought possible.
      • Focus on your wishes, not what others expect of you.

      Some questions to start your exploration:

      • What really matters to you in life? Not what should matter, what does matter.
      • What would you like to have more of in your life?
      • Set aside money for a moment; what do you want in your career?
      • What are your secret passions and dreams?
      • What would bring more joy and happiness into your life?
      • What do you want your relationships to be like?
      • What qualities would you like to develop?
      • What are your values? What issues do you care about?
      • What are your talents? What’s special about you?
      • What would you most like to accomplish?
      • What would legacy would you like to leave behind?

      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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      What Would Your Best Life Look Like?

      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

      A few prompts to get you started:

      • What will you have accomplished already?
      • How will you feel about yourself?
      • What kind of people are in your life? How do you feel about them?
      • What does your ideal day look like?
      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
      • What would you be doing?
      • Are you with another person, a group of people, or are you by yourself?
      • How are you dressed?
      • What’s your state of mind? Happy or sad? Contented or frustrated?
      • What does your physical body look like? How do you feel about that?
      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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      Plan Backwards

      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

      • What’s the last thing that would’ve had to happen to achieve your best life?
      • What’s the most important choice you would’ve had to make?
      • What would you have needed to learn along the way?
      • What important actions would you have had to take?
      • What beliefs would you have needed to change?
      • What habits or behaviors would you have had to cultivate?
      • What type of support would you have had to enlist?
      • How long will it have taken you to realize your best life?
      • What steps or milestones would you have needed to reach along the way?

      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

      Featured photo credit: Matt Noble via unsplash.com

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