Traveling This Summer? How to Eat Healthy, Work Out in a Hotel & Beat Jet Lag

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NUTRITION 🥑

Travel Nutrition Tips: Eat Well on the Go

Summer = Traveling. It’s fun and exciting, but it can also make it hard to eat healthy. Fast food, airport snacks, and long road trips often lead to poor food choices. But with a little planning, you can stay energized and feel great during your trip. Here are some simple travel nutrition tips to keep you on track.

1. Pack Smart Snacks

Instead of relying on gas station chips or sugary treats, bring your own healthy snacks. Some easy options include:

• Nuts and seeds (almonds, walnuts, pumpkin seeds)

• Fresh fruit (apples, bananas, oranges)

• Protein bars (look for low-sugar options)

• Veggies and hummus (carrot sticks, celery, bell peppers)

• Whole-grain crackers or rice cakes

These snacks will keep you full and prevent junk food cravings.

2. Stay Hydrated

Traveling can dehydrate you, especially on planes or long car rides. Drink plenty of water throughout your trip. Avoid too much soda, coffee, or alcohol. They can make you feel more tired. If you’re flying, bring an empty water bottle and fill it up after security.

3. Choose Balanced Meals

When eating out, try to pick meals with:

• Lean protein (grilled chicken, fish, beans)

• Vegetables (salads, steamed veggies, stir-fries)

• Whole grains (brown rice, quinoa, whole-wheat bread)

Avoid fried foods and heavy sauces. They can make you feel sluggish. If you’re at a fast-food restaurant, look for grilled options or salads (but go easy on the dressing).

4. Don’t Skip Breakfast

Starting your day with a good breakfast keeps your energy up. If your hotel has breakfast, choose:

• Oatmeal with fruit

• Greek yogurt with nuts

• Eggs with whole-grain toast

If you’re in a rush, grab a banana and a protein bar.

5. Watch Portion Sizes

Travel often means big restaurant meals or all-you-can-eat buffets. Instead of overeating, try:

• Splitting a meal with a friend

• Ordering a smaller portion

• Saving half for later

Eating slowly also helps you recognize when you’re full.

6. Treat Yourself (But Not Too Much!)

It’s okay to enjoy local treats or desserts. Just balance them with healthier choices. If you have ice cream for lunch, maybe pick a salad for dinner.

7. Plan Ahead for Long Trips

If you’re traveling for days or weeks, research grocery stores or healthy restaurants near your destination. Some hotels have mini-fridges where you can store healthy snacks.

To Sum Up

Eating well while traveling isn’t about being perfect. It’s about making better choices when you can. With a little preparation, you can enjoy your trip without feeling tired or sluggish. Safe travels!

EXERCISE 🏋️‍♂️

Hotel Room Workouts:

As with your diet, traveling can make it hard to stick to your workout routine. Gyms might be closed, or you might not have time to visit one. But you don’t need fancy equipment or a lot of space to stay active. Your hotel room is the perfect place for a quick, effective workout.

Why Work Out in Your Hotel Room?

• No excuses: No need to find a gym or pack workout clothes.

• Saves time: Exercise in just 20-30 minutes.

• Boosts energy: Helps you feel awake after a long flight or drive.

Simple Hotel Room Exercises

You don’t need weights—just your body and a little motivation. Here’s a quick routine you can do anywhere:

1. Warm-Up (3 minutes)

• Arm circles – Swing your arms in small, then big circles.

• Jumping jacks – Do 20 to get your heart pumping.

• High knees – Run in place, lifting your knees high.

2. Strength Workout (15-20 minutes)

Do each move for 30 seconds, rest for 15 seconds, and repeat 2-3 times.

• Push-ups – Keep your hands shoulder-width apart. Too hard? Do them on your knees.

• Bodyweight squats – Stand tall, lower like you’re sitting in a chair, then stand back up.

• Lunges – Step one foot forward, bend both knees, then switch legs.

• Plank – Hold a push-up position on your elbows. Keep your back straight!

• Glute bridges – Lie on your back, lift your hips, squeeze your glutes, then lower.

3. Cool Down (2-3 minutes)

• Stretch your arms, legs, and back – Hold each stretch for 15-20 seconds.

• Deep breaths – Inhale slowly, exhale to relax.

Extra Tips

• Use furniture: Do step-ups on a chair or tricep dips on the bed.

• Pack resistance bands – They’re light and add extra challenge.

• Stay hydrated – Drink water before and after.

Stay Fit Anywhere

You don’t need a gym to stay fit. With just a little effort, your hotel room can become your personal workout space. Try this routine next time you travel. You’ll feel stronger, happier, and ready to take on the day!

BIOHACKING⚡

Jet Lag Biohacks: Simple Tricks to Feel Better Faster

Jetlag can turn a fun trip into a exhausting mess, at least for the first couple of days. You land in a new time zone, but your body still thinks it’s back home. You’re wide awake at 3 AM or falling asleep at dinner. But don’t fret. There are easy "biohacks" to help your body adjust faster. Here’s how to beat jet lag like a pro.

What Causes Jet Lag?

Your body runs on a 24-hour cycle called a circadian rhythm. It controls when you feel sleepy or awake. When you cross time zones quickly (like on a long flight), this rhythm gets discombobulated. The more time zones you cross, the worse your jet lag gets.

Biohack #1: Adjust Before You Fly

Start shifting your sleep schedule before your trip. If you’re flying east (like from the U.S. to Europe), go to bed 1 hour earlier each night for a few days. Flying west (like from Europe to the U.S.)? Stay up 1 hour later instead. This helps your body ease into the new time zone.

Biohack #2: Control Light Exposure

Light is your body’s biggest timekeeper. To reset your internal clock:

• If traveling east, get morning sunlight at your destination. Avoid bright light in the evening.

• If traveling west, get afternoon/evening light. Avoid too much early morning light.

Wearing blue-light-blocking sunglasses at night can also help.

Biohack #3: Stay Hydrated (But Not Too Much)

Airplane air is dry, making dehydration worse. Drink plenty of water before and during your flight. Try to avoid too much alcohol or caffeine. They make jet lag worse.

Biohack #4: Take Strategic Naps

Short naps (20-30 minutes) can help you stay alert. But long naps can make it harder to adjust. If you really need to nap, keep it short and avoid napping too close to bedtime.

Biohack #5: Try Melatonin (Carefully)

Melatonin is a hormone that helps you sleep. Taking 0.5-3 mg about 30 minutes before bedtime at your destination can help reset your clock. But don’t overuse it—your body should adjust naturally after a few days.

Bonus Tip: Move Your Body

Exercise helps reset your internal clock. Go for a walk outside in the sunlight when you arrive. Even light movement helps.

Give It A Try

Jet lag doesn’t have to ruin your trip. Trying these simple biohacks on your next flight will help you adjust faster and enjoy your travels sooner. You’re welcome!

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CHALLENGE💪

The "No-Equipment Hotel Workout" Challenge

Goal: Stay active anywhere, no gym needed.

Daily Tasks:

• Do 3 sets of:

  • 20 bodyweight squats

  • 15 push-ups (against desk or floor)

  • 1-minute plank

  • Take the stairs instead of the elevators all week.
    

  • Bonus: Snap a pic of your "hotel gym hack" (e.g., using a chair for triceps dips).

  QUOTE OF THE WEEK 💬

"We are what we repeatedly do. Excellence, then, is not an act, but a habit." — Aristotle

Sexy Sadie: A Tribute

Sadie was our second baby — a sweet, loving little puggle who wiggled her way into our hearts the moment we met her. 

When my wife, Janelle, first suggested getting another dog, I wasn’t sold on the idea. Our first puggle, Nacho, was already a handful, and I wasn’t sure we needed the extra work. But Janelle, ever determined, had already been secretly browsing puppies online. One day, she told me she’d set up an appointment at the same pet store where we’d found Nacho. “Just to look,” she said, at one specific little puggle she’d fallen in love with.

Of course, the moment they brought Sadie out, it was game over. This tiny, wriggling ball of energy had us wrapped around her little paw. Even Nacho fell in love. And just like that, Sadie became part of our family.

She was full of quirks that made her uniquely Sadie. Before every meal, she’d spin her food bowl like a DJ spinning records. It was her pre-dinner routine that never failed to crack us up. On walks, she’d hug the walls, as if they were her safety net. And of course, her tickle spots. Once you found them, she’d melt into a puddle of wiggles and joy. She was pure love wrapped in fur.

If you’ve followed us for a while, you know our three fur babies were our world. Sadie’s brothers, Nacho and Ranger, both crossed the rainbow bridge — Nacho last September, Ranger this past May. A couple of weeks ago, we had to say goodbye to our sweet Sadie — the last of our little trio. Maybe she missed her brothers too much. Maybe she just couldn't wait to be with them again.

She brought 16 years of joy, laughter, and unconditional love into our home. Sixteen years still wasn’t enough. But we were so lucky to be her humans.

Sleep well, sweet girl. You were so, so loved. We’ll miss you forever!

REWARDS 🥇

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