The BusyB - Week of 3.10.24 🐝

Welcome to your weekly serving of inspiration, focusing on movement, nourishment, and intention. Let's dive in!

Becks’ Brief 💌

It's that time of the week again where we pause, reflect, and prepare for the week ahead. I'm excited to have you here with me in our shared journey of wellness, empowerment, and balance!

One of the most persistent challenges I continually face is this: How do I maintain consistency while traveling? At home, within my routine, I think I manage quite well in maintaining consistent and healthy habits. But once I head out on a trip, whether it is a vacation, visiting a friend, or work-related activities, it honestly becomes a struggle to uphold the same level of consistency. This isn't a challenge unique to me — I believe (and hope) it's a common experience among many frequent travelers. Travel, while mostly exciting and fun, can also introduce additional stress, especially for those of us who are health-conscious and always striving to improve ourselves.

This topic is relevant at the moment, as I began writing this newsletter from the airport while sipping on a glass of French Chardonnay, waiting to board my flight to Paris. This evening kicks off a 10-day journey filled with new city explorations and the celebration of my cousin's wedding. Given that I'm already in vacation mode, this week's newsletter will be on the shorter side. 😁 

Stay with me because I'll be sharing some strategies I use to stay as consistent as possible while traveling, ensuring I enjoy my time and remain present. After all, it's the memories of our trips that stay with us — not the small worries that accompany our travel time.

The Bulletin 📝

Maintaining some level of consistency in healthy habits while traveling can prove to be quite challenging, but there are definitely ways to keep up with them while on the move. Here are some strategies that can help:

Stick with 2-3 Things:

• Commit to 2-3 routine activities each day while traveling - this could be taking your supplements, doing evening breathwork, stretching when you wake up, or meeting your step goal

• Avoid over-committing - this is where things can fall apart, leaving you feeling worse about yourself, even if you manage to accomplish a few tasks each day of your travel

Keep (Somewhat of) A Sleep Schedule:

• Accept that maintaining your consistent sleep schedule might not be feasible - and that's okay

• If possible, rearrange your sleep schedule to stay somewhat consistent each night and aim for 7-8 hours of sleep (you'll thank yourself later)

Stay Hydrated:

• It's easy to forget to drink water when you're out of your regular routine, but you cannot forget the importance of H2O

• I recommend purchasing the Brita water bottle (available on Amazon) for travel - it filters your water, which is especially handy abroad, and carrying it around serves as a constant hydration reminder

Prioritize Protein:

• While indulging in local cuisine is part of the travel experience, try to incorporate protein into your meals to stay satiated

• If you're like me, pack some “just in case” snacks, such as beef sticks, for quick nourishment in your hotel room or on the go

Walk Everywhere:

• In a walkable city, or even during a business trip or quick weekend getaway, try to walk as much as possible - this applies to going to dinner, attending a conferences, or visiting different parts of your destination

• Tip: bring comfortable shoes to eliminate excuses for not walking

Be Realistic:

• Remember, your travel situation is temporary - enjoy it as much as possible without overwhelming yourself with the stress of maintaining your routine

• Once you’re back home, you can return to your regular grind - so, for the time being, enjoy your travel and try to at least follow the tips mentioned above

Nourish & Move 🤸🏻‍♀️

🍳 When I'm traveling, I always try to start my mornings with a high-protein breakfast. This sets me up for success and allows more flexibility for different types of foods later in the day. Options like eggs, deli meats, yogurts, and smoothie bowls are usually available and make great choices wherever you are.

🏃🏻‍♀️If you're keen on exercising while traveling (which I often am) consider wearing your exercise shoes during your flight or other form of transit to avoid making an excuse for packing them. For fitting in some movement, even if it's just a little, I recommend packing a portable item like a resistance band or a jump rope. These are great for a quick workout in your hotel room, especially if you're not overly eager to visit the gym or going for an outdoor run.

The BusyB Booster ✨

The Travel Challenge:

• Follow these tips in today’s newsletter and ENJOY YOUR TRAVEL! 😊

The Real Deal ✔️

Myth: Travel is stressful because it disrupts your routine.

Busted: Travel doesn't have to be stressful; breaking from routine can be refreshing. Planning and adapting elements of your usual routine into your travel can minimize stress. Embrace new experiences and spontaneity – and stay present in the moments and memories you are creating.

Uplift 💡

Spread the Love 🫶🏻

Loved what you read today? Your friends and colleagues might too! Share this newsletter with anyone who could use a little boost of motivation in their busy lives. 👉🏻 Share this link: https://thebusyb.beehiiv.com/subscribe 

_{Disclaimer: The content in this newsletter is provided for educational and informational purposes only and is based on my expertise as a Certified Personal Trainer (CPT) and Certified Nutrition Coach (CNC) with the National Academy of Sports Medicine (NASM). It is not intended as a substitute for professional medical advice. I am not a medical professional. Before making any changes to your diet, exercise routine, or lifestyle, please consult with a qualified healthcare professional to ensure these changes are safe and suitable for your specific health needs and conditions.}