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How I Stay Healthy While Traveling
Wellness
Published Tuesday Aug 22, 2017 by Amy Zucchero

How I Stay Healthy While Traveling

Food
Nutrition

Whether traveling for business or pleasure, it can be difficult to find healthy options when you’re on the go. For many of us, we think taking a trip allows us to skip the good stuff and indulge. Not the case! More people tend to overindulge when going into a trip with that mindset.

From long travel days to eating out all the time, here are a few of my suggestions you can use to stay healthy next time you head out of town.

Drink water: Be sure to have a bottle of water with you at all times—we should be drinking half of our body weight in ounces every day. Long flights can lead to dryness and dehydration, and the small cup on the flight isn’t a lot, so buy a bottle at the airport as a handy backup. Most airlines offer complimentary drinks, but try to avoid all juices and sodas because they’re loaded with added sugars.

Get some exercise in: If you can, book your stay at a hotel with a fitness center. A majority of hotels offer some type of workout facility with machines and weights you can take advantage of. You can always get out and walk, too! Walking is  great exercise, and it gives you a chance to explore the city you are in. Maybe ditch the cab and walk instead, or plan some time to do it before each day’s activities. In addition, download the MINDBODY app to your phone. It’s an easy way to explore classes in the area where you’ll be staying.

Make smart food choices: At the airport, opt for foods like fruits (bananas and apples are usually available), trail mix, nuts or grab a small salad with dressing on the side. Try to bring some of these items from home with you as much as you can.

Once you arrive, if you are going out to eat a lot, stay mindful to what you are choosing from the menu. Be sure to pick items with lots of vegetables and lean proteins (like chicken, fish, turkey). It’s okay to have french fries on the side (sweet potato fries are preferred) or share a dessert, but try not to make this a daily occurrence.

Pack vitamins and probiotics: Anytime I travel, I make sure to take my supplements with me.  My main items consist of multivitamins, super Omega-3s and antioxidants—each an important component of daily nutrition. It’s important to keep your energy up, too. I bring my protein powders with a shaker bottle. Love & Peas and Nature’s Harvest by Nature’s Sunshine are my favorites, and one scoop of each gives me the essential nutrients I need to get me through the day.

Get good ZZZs: Nothing seems as good as sleeping in your own bed, and sometimes it’s tough sleeping in a hotel room. For a good night sleep, I pack a travel diffuser and lavender essential oil. Lavender is widely used for its calming and relaxing properties while promoting sleep when diffused in a room. Also, bring ear plugs. They block out noise from the hotel hallways and can help you sleep on a long plane ride.

Be grateful: It’s easy to get caught up in running from one place to the other, but make sure you take some time to really look around the area and see what it has to offer. Be thankful that you are in this environment and notice the culture, the people, architecture and more.

Amy Zucchero
Written by
Amy Zucchero
Integrative Nutrition Health Coach
About the author
Amy Zucchero lives in Chicago, IL, as an Integrative Nutrition Health Coach and works in Marketing. Aside from being a MINDBODY Brand Ambassador, Amy enjoys cooking, working out and spending time with her friends and family.
people in upward dog practicing yoga on mats
Fitness
Published Wednesday Jul 28, 2021 by Bree Lewis

Sweat Redemption: 5 Tips for Getting Back Into Your Hot Yoga Practice

Yoga
Fitness
Expert Advice

If you’ve ever taken a hot yoga class, you know it’s always going to be one thing—outrageously hot. Not the “let’s hang by the pool and get that sun-kissed glow” kind of hot either. I’m talking that “I can't believe I have this much sweat in my body” and “I may or may not pass out” kind of hot. It’s nothing to mess around with, and after a year or so of not being able to go, it’s easy to forget just how serious that heat can be.

To get the maximum enjoyment and benefits out of your heated yoga classes, you need to prepare yourself before and take care of yourself afterward. Luckily, I’ve been taking some classes (sweating enough for the both of us) and I’ve listed my five favorite must-dos to help you readjust to your heated classes and get back to the hot yoga summer that we all want.

1. Go at your own pace

Heated classes are difficult in nature. The normal difficulty of regular poses is mixed in with the added challenges of sweating and dealing with the humidity and the heat (at times, I’ve seen the thermostat climb to 108 degrees—yikes!). Depending on what type of yoga class you’re taking (sculpt, Bikram, power vinyasa), the difficulty level and temperature are going to vary. It’s also important to remember that each person in the room is going to practice in a way that’s unique to them. Hours slept, hydration levels, food intake, and different lifestyles are all contributing factors that make our practices different. What you practice on your mat is your own––trust your body and only do what feels right to you.  And remember, it’s okay to take breaks!

2. Hydrate like your life depends on it (honestly, it might)

The rise in temperature mixed in with the humidity that we all know and love creates the perfect recipe for sweating—like A LOT. You go into a heated class dry and come out feeling like you just took a dip in the pool. Before heated classes, I had no idea it was physically possible to sweat that much. If you’re going to a heated class, especially after a long break, it’s easy to forget just how much you might sweat. Is it possible to lose that much water if you haven’t consumed it first? Trust me, going into your heated class super hydrated is going to make a world of difference and help you feel good throughout your practice. And don’t forget to take some sips of H2O while you’re practicing!  

3. Nourish your body

Heated classes are challenging, but I can’t stop going. Nothing quite compares to overcoming the challenge— and experiencing the cleanse my body feels after I’m done. It’s the perfect blend of hard and rewarding, but I couldn’t do it if my body wasn’t properly nourished. On the days I know I have a heated class booked; I like to make sure I am eating right. I make sure to take my vitamins and fuel my body with fruits, vegetables, and my favorite superfood shake. I hold off on food about an hour before my practice, so I feel comfortable. After the class, I like to replenish with a big protein shake (boosted with collagen to aid with muscle recovery and skin elasticity). There is no one-way path for properly nourishing your body but making sure you’re fueled for the challenge of a heated class is essential for getting the most out of your practice and feeling good on and off your mat.

4. Replenish those electrolytes

Increasing and maintaining your water intake on the days you take a heated class is important, but sometimes you need something a little extra. If you’re sweating that much, you’re basically an athlete (at least in my book) and if you’re performing like a rockstar yogi, you need to hydrate like one as well. That means replenishing those lost electrolytes. Reward yourself and your body for the hard work and treat yourself to your favorite drink. I switch off between electrolyte-boosting drinks and coconut water depending on what I’m in the mood for that day. Adding these to my post-practice self-care routine has helped me feel more hydrated after and ready to take on the world again after especially sweaty classes.

5. Bring the right equipment

Usually, a yoga mat is all you need for your practice––but heated classes are a different ballgame. I’ve gone with just a mat, and I’ve slipped all over the place. Let me tell you, there’s nothing worse than having sweat drip all over the place while you’re trying to hold a pose that makes you grip your mat for dear life (never again). Make sure you bring a towel to place over your mat, this will help with support and grip. Bringing a smaller towel is also a good idea. You can use the smaller towel to dry yourself off during water breaks or whenever you’re feeling just a bit too sweaty. This is a small step that makes a world of difference during those super-hot classes.

So, there you have it. Five of my favorite tips (more like lifesavers) that have helped me readjust to those heated classes I love so much. Getting back into it is a challenge for us all, so know you’re not alone. No matter where you’re at in your practice, remember to be kind and gentle to yourself––celebrating your health and your body’s ability to do what you love. We’re all just getting back out there, together.

Ready to jump back into your hot yoga routine? Browse Mindbody to find the perfect class for you

While you’re at it, check out some Intro Offers near you that can help you get back to your cadence of hot yoga classes.

bree lewis headshot
Written by
Bree Lewis
Marketing Content Associate
About the author
Born and raised in a small mountain town just south of Yosemite National Park, Bree is an avid lover of health, wellness, and connecting to the outside world around us. As a Cal Poly English major alumn, she has a knack for books, writing, and all things words. In her free time, she enjoys being outside, drinking craft beers, and keeping life jazzy!