Published July 12th, 2014 by

 

Did you know that jogging is one of the best ways for women to lose weight (besides using protein powder)? That’s why I jog a few times a week. Despite my busy travel schedule, I am still able to make time for a jog. The time crunch isn’t the main issue on the road; women traveler’s have to pay particular attention to their surroundings. This article will showcase tips to help women stay stay while jogging on the road.

There are many perks being a woman, but there are also a lot of things you have to do differently than men. As a woman with an active lifestyle, I found out that a woman like me needs to be extra careful, especially in places unfamiliar to us. If you also enjoy outdoor jogging, the following tips could help you remain safe when jogging in an unfamiliar location:

Stay Safe JoggingFamiliarize Yourself With The Surroundings

Especially if you prefer jogging at night, make sure you visit the place in the morning where you can see clearly every road block or hurdle you may encounter. Take note of places where there are open manholes, or blind curves that may be hard to spot when it’s dark. If you can, map out your route so that when it’s time to jog, you don’t have to worry so much; you are already familiar with the place.

Dress appropriately

Different countries have different cultural and social norms. Make the effort to learn these norms before you visit foreign destinations. If you must jog outside, do not wear clothes that may be seen as offensive or too eye-catching. We don’t want to draw negative attention from locals.

Find A Running Partner

You will feel safer and offenders would think twice before targeting someone who runs with a partner. Take this as an opportunity to get to know some nice locals or people from your hotel accommodation. They might be able to help you ease up and workout at peace.

Ditch The Headphones

I know you may have grown accustomed to listening to music when jogging, and this is fine if you are running back home during the day. But now that you are in an unfamiliar place, you have to maximize all your senses in order to properly gauge your safety. Wearing these devices could impede your hearing of oncoming vehicles, or the nuance sounds of someone following your tracks. Stay alert!

Find A Well Lit Trail

Trust me, it’s better to face the hassle of having too many people on your path, especially when the alternative is a dark alley. Sure, you could have an uninterrupted run, but you are not sure how safe these places are. You can never be sure about the crime situation of a foreign place, so just stay safe.

Carry Cash

When I wasn’t traveling as much, I was used to not bringing cash on runs. However, traveling taught me to invest in running outfits that have closed pockets. This way you could bring extra cash when you run. You never know when you are going to need it. Better to prepare for emergency situations where you may need to hail a cab, make a call on a payphone, or buy all sorts of medication.

It’s a lot to consider, but these are the basic guidelines you have to take note of. Stay safe and healthy, sister!

Published July 12th, 2014 by

I absolutely love staying in hotels. I mean come on, you leave your room looking like it’s the last ten minutes of Titanic, and you come back later in the day to a perfectly clean room People clean up after you, and everything you need is just a dial away.I could get used to that, except not all hotels have a gym facility; and nearby gyms are not always accessible. This is a nightmare for fitness buffs like me. Through time however, I realized that getting stuck in a hotel for a long while is no excuse for slacking off in my daily workout. After all, my personal trainer once told me: “Your gym is not where all your equipment is. Your gym is wherever your body is.” Also, do not forget to supplement with protein. I choose my protein powder here.

That is a nugget of wisdom I bring with me everywhere I go. And now to share this with you guys, here is a workout routine you can use when you have to stay in a hotel room without any of your fitness equipment:

Warm Up

We all know how warm up is very important in any workout. Since you can’t bring your treadmill with you traveling, here are some improvised warm up exercises to get you started:

  • Jumping Jacks (make sure you have enough space for this. If the hotel room is too cramped up, try the hallways. Never mind the onlookers, focus on getting your health straightened up. Or at least try.
  • Body Weight Squats (you can use the bed or the chair, if necessary)
  • Push-ups, lunges, and leg raises

Tip: Learn how to improvise. Personally, I found my hotel trips to be a great way to break away from my gym and equipment dependency. I learned how to use the edges of furniture, and even doors for my workouts. Depending on your hotel room layout, make use of what you have.

Work-out

There are times I got lucky and booked a hotel where there was a swimming pool facility. On these rare occasions, I make use of the pool to swim laps for a full body workout. More often than not, though, there isn’t a pool on my accommodations. When that is the case, I just follow this workout scheme that could be done even when confined to a small hotel room:

  • Inclined push-ups (use the edge of any sturdy furniture you have on your room)
  • Lift weights (use your luggage for this. Add and remove contents depending on your weight capacity)
  • Core workouts (you can even use your bed top for this. Just make sure you maintain proper form when doing leg raises, crunches, sit-ups, and other core workouts.

This video is great for hotel workout tips:

Cool down

Hotel rooms are usually really cold, so make sure you don’t skip your cool down routine, or else you will be spending the rest of your vacation with sore muscles.

Have fun and experiment next time you find yourself in a hotel. If you ever have questions along the way, please check out the contact page. You can leave a message and I will reply as quickly as possible.

Remember, your body will thank you for all these workouts!

Published July 12th, 2014 by

Protein powders are not created equal; a lot of them have questionable ingredients, so please do your own research. I found my favorite protein powders and great recipes on the bestproteinpowderforwomen.us website. I use the best organic protein powder for women page. I’m a huge fan of quality and want to make sure the best ingredients go into my body.

Okay, now it is time to talk about my favorite recipe. I have always enjoyed indulging in protein shakes, particularly because I find it more efficient to have a good intake of protein together with my workout. Again, this poses a problem when I have to travel out of town. It becomes problematic to bring protein powder. I sought out an alternative way to satisfy my protein fix without this hassle: protein bars.Upon consulting with fellow fitness buffs, I found out that I could actually prepare homemade energy bars with protein powder; and I was allowed to take these on flights. Sure, we could all just buy energy bars, but they are just so expensive. Making your own is more economical. I will be sharing my top recipe for homemade energy bars. Enjoy!

1. Peanut Butter Pretzel Bars

This is my favorite homemade energy bar. I’m going to be upfront with you: I love this because it’s just so delicious! Pretzels and peanut butter taste so nice together, plus there is a very small percentage of fat in this hearty workout snack. Here’s how to prepare your own:

You will need:
3 ounces of soy crisps whole or
2 ounces protein powder
2 ounces powdered peanut butter
Half cup of water
2 ounces agave
2 tablespoons of peanuts, chopped to the size you prefer
Pretzel twists, chopped to the size you prefer
2 tablespoons half-cut peanut butter chips

a. Prepare your baking pan with nonstick spray. Light coating will suffice.

b. Run half of your soy crisps through a food processor, and beat 3-4 times over. Put this into a bowl and manually break any leftover large pieces. Do the same thing for the remaining half of your crisps. Then, add protein powder to the bowl and manually blend.

c. Mix the water, agave, and peanut butter powder to a separate cooking pot. Cook this with medium heat while stirring the mix from time to time for the first three minutes. Bring this to a boil. Allow the mix to boil for a little less than half a minute and then pour the soy mixture over.
Mix until the dry ingredients are settled.

d. Pour the mixture into the pre-set pan. Press them down. Next, sprinkle the chopped pretzels, chopped peanut butter chips, and the chopped peanuts into the mixture. Cut these into bars. The number and size would ultimately depend on your preference.

Of course, you can change the amount of ingredients depending on how many bars you actually need for your trip! Prepare plenty before you leave; it could be hard to shop and cook these when you are already out there (most hotel rooms don’t allow for cooking.) You could experiment on your own recipes, too!

Published July 12th, 2014 by

20140617 opening paragraph picTraveling is an activity I never really liked, particularly because I thought it would be hard to maintain my active and healthy lifestyle while trapped inside hotels. However, I was forced to learn the art of staying healthy on a long flight when I got employed at a job that required me to travel a lot.

So, if you want to maintain your healthy lifestyle while on a long trip anywhere, this blog post will really help you out. I speak from experience, so rest assured that the following tips are tried, tested, and proven effective.

Step outside the gym – I was once a gym freak. I used to do all the workouts inside the gym. This is not nice to be accustomed to because there aren’t always going to be gyms wherever you go. This is why it’s important that you condition your body to workouts that don’t require the gym and the equipment. Starting today, get off the treadmill and jog outside. Trust me, this will get you prepared for the long travels where you can’t just bring your reliable treadmill. Learn how to run outside, without the use of any gadgets, since it is very unlikely that you could bring your exercise materials.

Learn how to improvise – In connection with the first tip, you have to plan ahead. If you are very much like me, you don’t like to miss any of your workout routines. Plan ahead all of the stuff you could use for your cardio, weights, core, and endurance training. You could try and bring a few plates or dumb bells, but that wouldn’t be practical. Water containers could function as weights; simple pulleys could be your endurance band, and many more. I’m sure you could figure out other everyday things that could serve as your temporary gym while on the road.

Have plenty of electrolyte solutions at hand – Going on a long flight could dehydrate you, and even if you are only seated for 15 hours, you would be needing more sustenance than mere water. My favorite companion when going on board a very long flight is Gatorade. I experienced some issues with sleeping, but at least I was never dehydrated. Also, have you seen how much these airlines make their customers pay for water? Crazy.

Watch your food intake – Make no mistake in stuffing your face with all the foreign food you could lay your eyes on. It’s not always worth it, trust me. I have been there, I have done that; the instinct of wanting to taste every new dish is almost irresistible, but you have to do your research first. Since you are already a fitness buff, then I’m sure you know how to balance your food intake. When you travel to a place where a foreign tongue is spoken, you at least have to know all about their cuisine. Which ingredients are put in which dishes? This way you can plan out the food pyramid without having to pause every now and then to figure out what’s in your foreign dinner.

Essentially, we just have to exert the extra effort to stay fit and healthy, even during long travels. If you love your health, the discipline required to do this is easy. Good luck and have a safe flight!

For more tips, check out this video–