Flying Fit. Caroline’s Tips for Airport Health

 

Today, more Americans are traveling on business and pleasure than ever before. Sadly, nearly one-half of travelers polled by USA Today felt that they were in worse shape because they lack the time or the means to exercise properly during travel. No wonder they feel this way, air travel IS physically stressful. It disrupts sleep, slows circulation, and dehydrates the body. Not to mention, frequent flying throws a wrench in the timing and quality of regular activity and eating patterns. On the road, it is easy to give in to pressure and fatigue—grabbing fast food, having an extra drink to help relax, or collapsing in front of the hotel TV. But to live a life fueled with energy and health, making a few small changes in the way you travel can make a huge impact in how you feel on a daily basis.

My mission is to help wiped-out, eat-on-the-run travelers meet their wellness goals. To provide creative ways to exercise, eat right, and reduce stress while on the road. Staying in shape while traveling IS possible, it just requires a little effort.  Here are my top tips to help establish healthy travel habits and win in wellness as a jetsetter athlete.

Exercise On the Fly. 

    • Make time for away-from-home workouts by fitting them in first thing in the morning, before you leave your hotel or home.  Even 10 to 20 minutes of movement in the morning in your hotel room is enough to keep your metabolism revved and energy high for hours of traveling.
    • Book a daytime arrival, especially if you are on a west-to-east flight. Once you are there, get yourself outside and do something active in the daylight. This will help you recover from jet lag quickly and improve your chances of sleeping well in your hotel.
    • Wear comfortable workout shoes so you can walk as much as possible. Avoid the escalator walkways and take the stairs.
    • Don’t wreck your back with awkward luggage. Take a posture-friendly backpack that distributes weight evenly through your core (heavy backpacks should have a hip strap). A suitcase with wheels or a stylish rolly laptop case is even more ideal.
    • If you’re not traveling first or business class, book an emergency exit row aisle seat to enjoy a roomier seat with extra leg room.
    • During your flight, take a bathroom break and stretch out your legs. Stand for 5 minutes and perform simple head, neck, shoulder, and leg stretches.
    • Walk the length of the plane every hour or two to keep your back happy, your muscles supple, and your blood circulating.
    • Get fitness equipment that fits in your travel bag. Maintain your strength training with easy-to-pack resistance bands and do these no-frills resistance band exercises in your hotel room.
    • To preserve your hard-earned fitness level, exercise at least every third day while on the road, performing at least a third of your aerobic routine at your typical level of intensity and completing your strength training program at least once a week, using the same amount of resistance. Keeping part of your routine in tact will help maintain your fitness and energy levels.
    • Use down time in the airport to stretch, drink water, and relax. Here is my quick, no equipment needed, 6 minute stretching series. These exercises will help you decompress, stretch out, and get to your destination feeling fabulous!

 

Eat Right In Flight. Avoid Tummy Turbulence with these tips:

    • Pack Your Own Snacks. Plan ahead and bring a few packable snacks in your carry on bag. Here are some easy eat on the fly ideas:
        • Homemade trail mix. It’s easy to make your own trail mix — not to mention healthier than the store-bought stuff — and it’ll help keep you full and energized. Make sure to buy unsalted peanuts and dried fruit without added sugar. Portion out individual serving sizes in ziplock bags so you don’t over-do it. Mix your own or test one of these healthy homemade trail mix combos.
        • String cheese. If your diet likes dairy, you can get some of your daily dose of calcium with travel-friendly string cheese.
        • Fruit. Apples, pears, bananas, and other fruits are easy to take with you and are an excellent source of fiber, something that becomes important as travels begin to wreak havoc on your digestive system.
        • Pre cut veggies.  Baby carrots and sugar snap peas are perfect when you need something crunchy.
        • Nutrition bars with five or fewer natural ingredients are the most convenient snack to pack and wont create a mess. Make sure to drink plenty of water with it as eating too many bars can sometimes cause constipation :/.
    • Know Your Options. If you’re stuck in the airport and forced to face the food court, it’s helpful to know which restaurants can offer you healthier menus. Luckily, many airports have the same chain restaurants and you can rely on this knowledge to help guide your diet decisions. Heres a few Restaurant foods to eat and to avoidat the airport. You can also locate healthy restaurant options in your destination using quick, simple iphone applications. Here are my top healthy restaurant finding tools:
        • Research healthy dining options for your destination by looking up your desired zip-code on healthydiningfinder.com . This service locates healthy restaurants and menu choices for you. Simply enter your zipcode and it will identify all the best menu items from nearby restaurants.
        • Yumee . Looking for a restaurant to fit your healthy eating specifics? This app is for you. Released November 2011, Yumee scopes out local digs to find places (and even specific menu items) that meet users’ nutritional requirements. Available for free on the iPhone, iPod touch, iPad, and Android.
        • Fooducate . Chosen as a 2011 best iPhone Health & Fitness app, Fooducate turns smartphones into scanners. Pick a food product and scan the bar code to get all the details on the nutrients inside. Users can even compare different items to find the healthiest, tastiest, most affordable choice. Available for free on the iPhone, iPod touch, iPad, and Android.
    • Hydrate! Flying is extremely dehydrating, which means the eight glasses of H2O a day rule really won’t cut it. Before you hop the plane, fill your own water bottle. To combat dehydration (and the fatigue it causes), drink two 8-ounce glasses before boarding, then another one each hour in flight. Add an extra 6-8 ounces for every hour in the air.

 

Sit Back, RELAX. In flight Stress Reduction

Since travel is very schedule-based, there’s not a lot of room for error; running for a plane or train can leave muscles sore and heads pounding. The last thing you want to do is arrive depleted of energy and unable to enjoy your destination fully.  To relieve this pressure and improve time away from home, unwind using some of these in-flight stress-busting strategies:

    • Pamper Yourself. Many airports now contain on-site spas and salons that offer stress-reducing therapies for travelers. Across the United States, it’s now possible to get a manicure, massage or nap during a layover without being a V.I.P. flyer. Pink polish for my toes? Why yes please thank you.
    • Get comfortable. Travel companies often sell lightweight aids to help travelers keep their cool. Put together a kit that includes an inflatable travel pillow, sleep mask and earplugs to help improve rest during long flights, and wear comfortable, natural fibers to regulate body temperature. A warm scarf or cozy sweater can also be a relaxing, soothing touch when the climate is cool.
    • Inhale, Exhale, REPEAT. Take a few minutes for yourself to sit in quiet and breathe deep. You can even load your digital music player with quiet music or audio meditations to help you de-stress while in transit.

My #1 Healthy Traveling Success Strategy:  Just do it. And do it. And do it.

The best way to stay on track is to constantly recommit to your health goals and follow your plan every time. Create a habit out of healthy traveling. Get support from friends, family, and associates. Share your goals and report back when you return. Don’t leave room for excuses. Plan your day around your workout. If you have to get up early, then do it. Most clubs open at 5 a.m. and close at 10 p.m. You could plan to walk on the hotel treadmill for a few minutes each day, and chances are you’ll stay for more. At the very least, get a room on an upper floor and commit to taking the stairs a few times a day. Write it down, check it off, congratulate yourself, and do it again on your next trip.

Healthy traveling is just all about planning. Think ahead, envision where, how, and when you will sleep, eat, and exercise before you go, and pack accordingly. Plan for success and you will stay on track and accomplish your health goals. It may take a little effort, but living a life fueled with energy and wellness is worth it. Stay committed to your goals, flexible with your schedule, and open to all that is possible – with these healthy habits you’ll be an unstoppable travel pro!

Whats your #1 healthy traveling habit? Leave your flying fit tip as a comment below – would love to hear how you stay healthy in the air. Hope to see you soon for a workout or two… till then, keep smiling!

Caroline

 

Running Celebration Issue!

Running makes me feel like an athlete. It makes me appreciate different aspects of different seasons and the beauty of the world we live in. It makes me aware of things I never was aware of before. It has taught me more about myself then I ever thought “exercise” would. I have pushed my limits. I have found some limits. I have learned I am not a quitter and that I can do anything I put my mind to. It gives me structure and helps relieve stress, but mostly it just makes me happy.

In the spirit of running and this weekends’ San Francisco marathon,  I thought it would be fun to do a post ALL about the sport. Included below are workouts, playlists, and upcoming SPECIAL EVENTS to celebrate running health and happiness. Even if you’re NOT running in a marathon (or ever plan to!), I hope these links entice you to make running/walking a part of  your fitness regimen.

Running FAQ’s

Running Workouts:


Music / Playlists:

Running Inspiration:

Running SPECIAL EVENTS with lululemon athletica Grant Avenue and Caroline Jordan Fitness: 

What: San Francisco Marathon Shake Out Run

When: Saturday July 28th 9:00 a.m. – 12:00 pm

Who: lululemon athletica Grant Avenue and the San Francisco Marathon

Where: Justin Herman Plaza 1 Market St, San Francisco, CA 94101

Details: Stretch, shake-out your legs, and get ready for the San Francisco Marathon! On Saturday July 28th, at 9:00am at the Justin Herman Plaza, the lululemon athletica team will be there to get you PUMPED for the big race! SF Marathon Ambassadors will be there to answer any and all questions about the race and lululemon Ambassadors will lead 1, 2 and 3 mile runs along The Embarcadero, and help shake off any last minute race jitters. Any and ALL are welcome.

More Info: Click HERE for more details on the event and to connect to other community members who are participating. 

What: lululemon Grant Avenue Inspiration Station

When: Sunday July 29th 7:00 a.m. to 12:00 p.m.

Who: lululemon athletica Grant Avenue

Where: 22nd St & Indiana St, San Francisco, CA 94107

Details: We’re back for another year of cheering and motivation for all the runners racing the San Francisco Marathon on Sunday, July 29th!  Invite your friends & family, wear your BRIGHTEST yellow, bring some cow bells, show us your dance moves and prepare to do some serious yelling and cheering! We’ll be suppling breakfast all morning to keep you energized because cheering is hard work too!

More Info: Click HERE for more on the event and to connect with other community members who are participating! 

Are you a “love to runner” or an “anything but” gym go-er?! Leave a comment below with your fun experiences with or thoughts on the RUNNING sport. I hope some of the links above inspire you to mix up your workout routine or rediscover your love of running. For those of you running the San Francisco Marathon, have a great race! Hope to share a workout with you all soon. Till then, keep shining 🙂

Caroline

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Gift Yourself the Gift Of Mindfulness

“Breathe deeply and appreciate the moment.

Living in the moment could be the meaning of life.”

Think the above quote is a bunch of “lululemon fluff”? Think again. Believe it or not, the simple act of being “in the moment” can take your health to the next level. Learning to practice mindfulness will not only improve your wellness, it will allow you to take JOY in your life. Want to savor the journey not just the destination? Read on and learn how to cultivate mindfulness in your daily actions.

Mindfulness is the non-judgmental awareness of what is happening in the present moment. The topic of mindfulness, now supported by a large body of knowledge and practice, can help you accomplish all of your goals and lead the fulfilling life of your dreams.
More often than not, we are not fully aware of and awake to where we are and what we are doing. We walk around on automatic pilot. Eating while reading, working, or worrying about past or future events, instead of tasting each bite of food. When we workout our minds are busy working out thinking about our to-do list, instead of being in tune with our body and it’s movement.
Mindfulness is a way to break free from autopilot and to enjoy the rich life you want. By simply paying attention to our thoughts, feelings, behaviors, relationships, and environments, without judgment or condemnation, we wake up to the experience of what’s going on around us and within us while it’s actually happening. This frees us to experience our lives and make informed decisions about new directions, dreams, and goals.

Everyone has the ability to be fully present and practice mindfulness in their daily lives. For example, eating can provide a wonderful opportunity to become mindful. Instead of rushing through meals or snacks, doing two things at once, with hardly a thought as to what we are eating, where the food comes from, or how it will impact our bodies, minds, and spirits, we can slow down and pay attention in ways that increase enjoyment, change our relationship to food, and become more conscious to our consumption. Such mindfulness can lead not only to improved eating habits but also to fuller experiences in other areas of life. Increased mindfulness in one area leads to increased mindfulness in all areas.

One of the most popular mind-training techniques in sports now is the practice of mindfulness. Part of the attraction is its simplicity – although, admittedly, the technique can take practice. Essentially, mindfulness is the ability to rest the mind in the moment, focused on a specific object or task, and to create a relaxed but alert state of mind. From a workout point of view, this means putting the mind into the muscle, bringing a greater awareness to the physical body and the sensations within it. The theory of this technique is that in being able to step back from the inner dialogue and witness ourselves from a place of awareness, it can give us a greater perspective on our thoughts, emotions and physical sensations. And in being less distracted by those things, we are able to “think less” and “do more”. We are able to get out of our minds and into our muscles in sports.

As we practice being fully present in our lives, we learn to increase mindfulness in  all of our daily experiences. We grow to pay more attention to the many dynamics of health, wellness, and life. Jon Kabat-Zinn writes:

“When, through the practice of mindfulness, we learn to listen to the body through all its sense doors, as well as to attend to the flow of our thoughts and feelings, we are beginning the process of reestablishing and strengthening connectedness within our own inner landscape. That attention nurtures a familiarity and an intimacy with our lives unfolding at the level of what we call body and what we call mind that depends and strengthens well-being and a sense of ease in our relationship to whatever is unfolding in our lives from moment to moment. We thus move from dis-ease, including outright disease, to greater ease and harmony and, as we shall see, greater health” (2005, p. 123).

Motivated to be mindful? Here are simple ways you can practice mindfulness in the daily moments of your life:

      • Take the time to prepare a delicious meal. Buy the ingredients. Focus on cooking every step the recipe. Present the finished product on your favorite dishware and host a gourmet meal solo.
      • Turn off the t.v., phone, computer and savor a meal slowly. Are you hungry? What does the food look like, smell like, taste like? How can you enhance the experience of eating?
      • Go for a walk, hike, bike ride, run outside. Where are you? What is going on around you? How does the air smell? Observe all of the interesting and beautiful things in the world around you.
      • Enjoy your favorite workout solo. Notice every movement, every drop of sweat. Imagine you are moving in slow motion, noticing every body position. When the workout becomes challenging, what do you feel happening? How is your heart rate? What does it feel like to move your muscles? Pay attention to how you feel before, during, and after.
      • Put your favorite song on your itunes. Press play. Sit and just listen. What is it about? Does it bring out any emotions? Does it make you smile or sing along?
      • Focus on your breath. Your breath is a powerful and simple way to anchor yourself in the present moment. Whenever you are having a hard time staying in the now, take deep breaths, and focus on your breathing. Try something like counting to four on the inhale and four on the exhale. It allows the logical part of the brain to focus on counting. After a while you’ll find yourself centered and can just be with your breath.

I could go on, but I think you understand… there is NO end to the opportunities for mindful living! Becoming more mindful is done step-by-step. You do not have to go all-in. Simply work towards increasing the amount of time you spend in the present moment each and every day.  It just takes practice and a positive attitude to grow into a mindfulness master.

Through living with a practice of mindfulness, we are able to truly understand and appreciate its powerful effect on health, fitness, and wellness. Being present allows us to SHOW UP and LIVE our  lives. It enables us to learn, grow, and develop beyond what we might otherwise have thought possible. This week how will YOU be mindful?

Give yourself a gift and be present this week. Your heart will thank you for it 🙂

Hope to see you soon and share a mindful moment with you. Have a GREAT week, breathe deep, and celebrate every second!

Caroline

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Healthy Road Trippin 101. Caroline’s top tips for Driving FIT.

It’s almost 4th of July Weekend! Do you have anything fun planned?

For many people, long holiday weekends are the perfect time for mini vacations and a bit of road trip fun.  But often hours behind the wheel can mean two things: lots of sitting and poor nutrition. Prevent your health goals from getting kicked to the curb by taking my fit road trip tips with you. These suggestions will help you detour around overeating and under-exercising and get you to your final destination feeling AMAZING!

Healthy Road Trippin 101. Caroline’s top tips for Driving FIT.

Plan your road map to success. 

Regular physical activity is the key to enjoying your trip without feeling stiff or achy when you come back. Before leaving do a little research on fun fitness sightseeing options. Look for active adventures like hikes, trails, activities, or fitness classes available throughout your driving route. Opt to stop in locations that will allow you to engage in the physical activities you enjoy. You can even make a daily itinerary and schedule different exercise adventures into your travel.  Vacations and trips allow you to get creative with new ways to work out, helping you break out of your comfort zone and avoid plateaus from a regimented routine. The more you plan for success the more successful you’ll be. Map out regular movement and you’ll maximize your road trip enjoyment.

Prepare to PLAY.

You don’t need to overload your car with workout gear to stay fit when you travel, but it always helps to take a few light things with you. Here are some great items to pack with you in order to stay active on the road:

“In SHAPE” back seat items:

  • Ipod/ Iphone
  • Ipod charger
  • Running/Active Shoes
  • Weather appropriate workout clothes – don’t forget socks and a good pair of active shoes
  • Jump Rope (perfect for those of you who are a fan of quick, high-impact workouts)
  • Tennis ball (to work out driving kinks with an easy tennis ball massage)
  • Yoga mat. Outdoors or indoors, a mat can ALWAYS come with you. Its perfect to pull out in a park for no equipment needed circuit workouts or in your hotel for a quick yoga flow on the go. I use the lululemon no sweat travel mat. It weighs less than a pound and folds up into even the tiniest purse.
  • Podcasts/ YouTube. I pinterest a few fun ones and load up my Iphone to test them while Im on the road. Some favorites include:

Make time for away-from-home workouts by fitting them in first thing in the morning, before you leave your hotel or home.  Even 10 to 20 minutes of movement in the morning in your hotel room is enough to keep your metabolism revved for a couple of hours behind the wheel.

Fill UP with premium Fuel

Fast food is not fast fuel and will slow you when you travel. Research healthy dining options for your destination by looking up your desired zip-code on healthydiningfinder.com . This service locates healthy restaurants and menu choices for you. You can also avoid the greasy fast food rut by taking a few minutes before you leave to prepare healthy, on-the-go snacks. Pack a cooler full of premium fuel and take a pit stop at a grocery store when you need to fill it up with more. Here are some easy eat on the road ideas:

  • Homemade trail mix. It’s easy to make your own trail mix — not to mention healthier than the store-bought stuff — and it’ll help keep you full and energized on the road. Make sure to buy unsalted peanuts and dried fruit without added sugar. Mix your own or test one of these healthy homemade trail mix combos.
  • String cheese. If your diet likes dairy, you can get some of your daily dose of calcium with travel-friendly string cheese.
  • Fruit. Apples, pears, bananas, and other fruits are easy to throw into your car cooler and are also an excellent source of fiber, something that becomes important as travels begin to wreak havoc on your digestive system.
  • Pre cut veggies.  Baby carrots and sugar snap peas are perfect when you need something crunchy.
  • Cold drinks to help you stay hydrated. It’s can be easy to confuse thirst for hunger, so make sure to stay hydrated on the road. If bottled water is too boring for you, try flavored sparkling water, coconut water, or take some propel powder to shake up in your H20.
  • If you are hungry for more, Check out all of my favorite healthy snack finds. 

Take Regular Pit Stops to Stretch out

Pit stops are a great a time to move, breathe, and STRETCH OUT. Make every bathroom break a reminder to give your hip flexors, calves, quads, lower back, shoulders, and neck some love.

Don’t Give Up (or beat yourself up)!

Most importantly, if you fall off the station wagon, get right back on. No need to beat yourself up about a super rich and indulgent meal or a couple of sedentary days. In the grand scheme of things, it’s not going to make a difference— whether or not you had an awesome time and a memorable trip is what counts.

Getting away from reality is good for the mind, spirit, and body. On your next road trip, challenge yourself to explore new activities, adventures, and healthy habits. You’ll have a great time and enjoy an invigorating, stress free getaway!

What is your top tip for road trip wellness? I hope you have a happy, healthy, 4th of July filled with friends and fireworks. Life is short, time to celebrate it!

With Gratitude,

Caroline

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