Tips for Staying Fit While Traveling

Traveling-Fit

If you’re anything like me, you love your getaways…. girls trips, baecations, work travel, you name it! I just got home from Miami & Bimini (in The Bahamas- pictured above) and as much as I love my life at home in Los Angeles, I LOVE being able to see & experience different cities & cultures, meet new people and learn new things. Traveling allows us to fulfill our zest for adventure while also giving us added appreciation for what we have & inspiration for more creativity in our everyday routine. However, when so much of achieving the type of body you want is creating the right habits and consistency in your day to day life- how do you leave that environment and not lose all the progress you’ve made?

The real key is in creating similar habits & consistency that can be transferred over in any unknown setting.  This- like any other aspect of fitness- does take a bit of planning & preparation but it shouldn’t decrease the fun of your trip and what it should do is keep you excited & motivated to stay on track with your fitness goals when you get home.  Here are my top three tips for traveling anywhere, anytime and staying fit!

  1. Always eat breakfast… I am such a huge believer in this! Part of achieving & maintaining the body you want is getting & keeping your metabolism working in your favor.  When you wake up in the morning (no matter what time it is or in what time zone you find yourself), you haven’t eaten in awhile since you’ve been sleeping, right?! So one of the best things you can do is plan to eat something before you get your day started…. especially while traveling! When I’m out of town- whether it’s for work or pleasure- there’s no telling what my day will look like. That’s part of what I love about it! So in order to ensure that I get at least something in my body, I always eat within the first hour of my day- whether I’m hungry or not.  It can be room service or just a snack that you brought from home but regardless of what it is, having that first meal as soon as possible will help keep your energy up & hold you over until the next time you’re able to eat that day.
  2. Bring your own snacks…. This doesn’t have to be grand and elaborate but it’s very important.  On any given day in my normal life, I try to eat every 3-4 hours.  This keeps my metabolism running at a faster rate because my body is always working to break down the food I’m putting in.  When you go long periods of time without eating anything, your body starts to store more fat (energy) for later use because it doesn’t know exactly when it’s going to get more of this resource.  For this reason, I try to keep this aspect of my normal routine consistent when traveling.  I’m not necessarily going to pack the same types of meals/snacks that I would normally eat and I’m not going to beat myself up if I don’t eat at exact times… but I always pack at least two small snacks per day that I’ll be gone (examples: protein bars, 100 calorie packs of almonds, protein powder that can be added to water for a quick shake, etc.).  Doing this will give you the flexibility to eat what you want (that’s obviously part of the fun of traveling!) but keeps some sense of consistency on the road because you always have options to eat more often with the healthy snacks you’ve brought… no matter where the days take you!
  3. Treat yourself but don’t stuff yourself…. this sounds like a no brainer but I think so many times we get caught up in the fun & heightened emotions that traveling can bring and we want to think that we should not only do- but also eat- absolutely everything we possibly can to make sure that we fully enjoy our trip.  However, this often leads to feelings of regret and lethargy- which also affect mindset and the ability to bounce back to a healthy routine after the vacation ends.  I’m not saying don’t eat the dessert…. trust me- I will never bash dessert…. 🙂 I’m just saying to keep your goals and a realistic perspective in the back of your mind.  If you’re going to a restaurant that you’ve never been to & is unique to the place you’re in, treat yourself.  But if you’re laying by the pool at your hotel and you’ve been doing big dinners every night…. do you really need to have the chili cheese nachos on the menu that you could probably have at home (or in any other city you go to), just because you’re on vacation & “living in the moment”?! I don’t know… it’s up to you. Just remember that it’s always your choice and I hope you always choose what’s going to help you live your life, as a whole, with no regrets!

Apple Cider Vinegar

Apple Cider Vinegar

When it comes to making health & lifestyle changes, I truly believe that there is a solution for everyone to incorporate the habits they need, to live a healthier, more balanced life- no matter what their circumstances are or how busy their life may be… BUT I also believe that the solution is different for everyone because of those things.

One of my favorite ingredients that I believe everyone can benefit from incorporating into their daily routine is Apple Cider Vinegar.  There are so many health advantages that come from adding just 1 tablespoon to your diet each day.  Here are some of the top benefits you’re missing out on if you’re not currently consuming this life changing ingredient:

  • Supports weight loss by helping to break down fat & increase metabolism
  • Strengthens immune system- helping to prevent illness
  • Increases hair strength & natural shine
  • Regulates & balances your skin’s pH
  • Reduces inflammation
  • Helps lower blood pressure
  • Assists in detoxing & improving digestion

With the increase in so many different types of fad diets & programs over the last couple of decades, it’s definitely no secret that Apple Cider Vinegar is a common theme & a favorite for so many health experts & celebrities. Still- I often hear people say they’ve tried apple cider vinegar and think it tastes gross so they’ve given up on the idea of sticking with it.  And I would agree, to some extent.  In my opinion, it absolutely does not taste great if you try to take it as a shot by itself.  In fact, I don’t even know anyone that drinks it that way that thinks it tastes good… but that’s how some people prefer to get it in.

I believe the trick to anything in taking control of your health & wellness, is finding the solution that works for YOU.  If you don’t like drinking it plain, then don’t do that. Nothing is ever going to work as a long term solution if you despise the entire process. Personally, I am a big fan of mixing it with my breakfast. I love adding it to my protein pancake mix or a smoothie- anything that will help dilute or cover up the strong taste of the vinegar. So if you can find a way to mask that, this is truly one of those ingredients that will positively affect the way you feel- from the inside out- every day!  Below is my super quick, easy, natural recipe for one of my favorite ways to incorporate this amazing ingredient into your morning breakfast routine:

  • 1/2 cup quick oats
  • 1 Tablespoon Almond Butter (or Peanut Butter)
  • 1 Tablespoon Apple Cider Vinegar
  • Stevia to sweeten, if desired

You can mix the quick oats with water and put them in the microwave for about a minute and a half to two minutes.  Once they are cooked to the consistency you like, just mix in the almond butter, apple cider vinegar and any sweetener, if you’d prefer.  The almond butter makes the oatmeal rich, thick and creamy while also overpowering the strong vinegar taste that so many people dislike.  If this still doesn’t do it for you, I’d encourage you to keep trying.  Mix it with other things you like… trial & error.  Eventually you’ll find the right solution that works for you- and you’ll be so happy that you did! Enjoy 🙂

Leg Day at Zoo Culture

Every fitness girl knows- or what you need to know if you’re just getting started…. is that Friends Don’t Let Friends Skip Leg Day! 🙂 This week some of my girls and I got together for an awesome training day at Zoo Culture in Woodland Hills, California.Girls at Zoo CultureI’ve had the opportunity to train at TONS of gyms over the years & it’s always really exciting for me when it’s my first time at a new gym because I have no idea what kind of equipment they’ll have & what kind of workout I’ll get to put together based on that but I DO know that it’s going to be different than what I’m used to which I love. ❤  It’s so important to change things up with your routine every once in awhile to shock your body a bit and in my opinion… it helps keep you inspired & motivated!

Ashley Kaltwassar, Jennifer Elliott, Zoe Klopfer and I did a circuit of different exercises focusing on legs & glutes for a YouTube video that we’ll share soon so for now I just want to highlight one of my favorite exercises: Hyperextensions.  This exercise is popular for strengthening lower back, hamstrings and glutes.  So with the focus on lower body, the main objective is to keep your back flat and really squeeze those glutes when you get to about 180 degrees.  As with any exercise, keeping your core tight will allow you to keep your body in line without straining anything. Make sure to maintain control over your body throughout the movement, without going too fast or hard.  Slow & steady wins the race 🙂

If your gym doesn’t have this machine, no worries! The gym I normally go to does not have this machine either so I usually do these standing on the slanted foot platform that has padding on each side.  With my feet together facing the floor, I’ll rest my upper thighs against the padding and instead of using a barbell weight, I will cross my arms across my chest holding a plated weight between my arms and body.  Still a great exercise, either way you do it… just make sure to keep your core tight and squeeze through those buns if you want to target your glutes!

Recommendation: 3 sets of 12-15 reps to build a nice, round booty!

Make sure to follow my girls on Instagram as well- @ashleykfit , @jenniferelliott , and @zoeklopfer ❤ & Happy International Women’s Day! 🙂

PicoSure Laser Treatment

 

Excited to make this first blog post about something that is very near and dear to my heart- lasers! I currently work for a company that makes lasers so it’s a topic that I’ve had the opportunity to learn a ton about over the past few years and absolutely fall in love with!

This week I had the pleasure of doing a PicoSure laser treatment.  This particular technology has two aesthetic aspects to it- tattoo removal and facial/skin revitalization.  Unfortunately I don’t have any tattoos, but I’ll gladly tell you all about my experience with the facial revitalization aspect.

Picosure-Facial

 

Before I tell you about my experience, I want to highlight the fact that while lasers are AMAZING technologies, for someone with my skin type, it should also be done with caution depending on the wavelength of the laser and the settings used.  For example, at a glance my skin color isn’t very dark, however, I am mixed with Norwegian and African American so there is definitely more melanin in my skin than someone who may appear to be the same skin color as me but has a full European/Caucasian background. That being said, one of the fantastic aspects of this PicoSure treatment is that it is safe for all skin types, light to dark… and everything in between.

The treatment itself is pretty quick- typically 30 minutes or less, however, most people (myself included) will want to have their provider use a topical numbing agent beforehand, which will also take 30 minutes or less.  Once the treatment started, it really just felt like a very warm sensation going over my face.  I actually really liked the way it felt- more like a soothing warmth, not overly aggressive or abrupt.  The provider targeted each section of my face individually until she’d covered everything and she had me hold a cooling fan throughout for even more added comfort as well.

Afterwards, she put some SPF on me and I was on my way! I was very slightly pink for a couple of hours following but nothing crazy that would prevent me from going out in public and she said I could even put on makeup if I wanted to right after. Literally- no downtime!  And now, the moment you’ve been waiting for, what it does! PicoSure targets:

  • Pigment concerns (brown spots like freckles, sun spots, etc.)
  • Fine lines
  • Wrinkles
  • Acne scars

Essentially it’s helping to produce cell turnover at a faster rate which allows the skin to repair & renew itself faster.  Personally, I feel like it has helped with pore size, tone and texture as well.  Depending on your skin concerns, most people will want to do some kind of a series with the treatment but should then just be able to do maintenance treatments from time to time, as desired.  I did my first three treatments back in September, October and November of 2017, each one spaced about 4 weeks apart, and then hope to do a follow up treatment maybe once or twice a year just to help keep my skin looking and feeling its best! I would truly recommend this treatment for anyone that has concerns with any of the above issues or anyone that is just trying to maintain/improve the overall appearance of their skin. 

To find out more about this treatment, in general, you can visit http://www.picosure.com.