Tag Archives: travel

CrossFit, OTHER, Yoga

Belize in Yourself!

One of my goals for my first year of opening Empower Yoga was to lead a Fitness Retreat. There is nothing that makes me feel more alive than working out & traveling. My husband and I travel often and one of our favorite things to do is to explore different CrossFit boxes and yoga studios while we are away. As a result, we decided to plan a Fitness Retreat and invited some like minded and adventure seeking people along for the ride. We always wanted to go to San Pedro, Belize and we felt this would be a perfect spot to host our first retreat!!

We stayed at Sun Breeze right near the heart of the town. What a perfect spot. It was close to town and all of the restaurants, coffee shops, and bars. However, once inside the walls of the hotel it was like a hidden oasis, it was very peaceful and quiet. It was  the perfect vibe for our trip. I would definitely recommend this hotel if you’re looking to visit San Pedro. We actually learned about this spot from our friend Tauni of Lean Power Yoga. She had visited Belize and was incredibly helpful with the planning and organizing of the trip since she knew about the country and all it’s hot spots!

Being home for almost a week now, I am still on a high. I am still processing the magic of those days and it’s been hard to put it into words. The trip really surpassed my expectations. It was an incredible week filled with lots of fitness, friendships, food and fun!!

The yoga was incredible. I got to teach in a beautiful outdoor setting overlooking the ocean. The ambiance was just perfect. It was so lovely and every class offered something different from the previous one giving the yoga aspect excitement and diversity.

The CrossFit was a challenge. CrossFit Wolf hosted us for the week. It was an awesome facility with expert coaches and workouts that were lots of fun and pushed your limits!

The food was fresh and down-right tasty too. We didn’t have a single bad meal- from salads to fish tacos to the tamali street food. Oh and the coffee… nothing better than early morning coffee talk before we started our day or our after workout iced coffee that was so delicious and refreshing!

The folks that joined were so perfect too. Everyone got along well and became fast friends by the time the week was over. The rich conversation, laughter and authenticity made being around each other refreshing and energizing. I’m so honored that my circle of friends grew from this.

Honestly, thinking back, I couldn’t think of a more perfect getaway. I feel so incredibly thankful for all the people who attended. I am confident our experience in Belize just would not have been the same without each of them! Traveling can be hard, but stepping outside your comfort zone and joining other folks you don’t know on an international adventure, even more so. However, this group jumped right in from the moment they arrived and held nothing back. Everyone worked hard, supported each other & challenged their limits. Looking back over the pictures and reliving these moments makes me smile and feel so happy. I cannot wait to do it again!

Check out our itinerary from the trip:
Honestly, there was a great deal of fear involved with planning and hosting my first retreat, because the thought looming in the back of my mind was: What if no one signs up or what if they don’t have a good time?

It’s scary to put yourself out there, but believing in yourself or “Belizing in Yourself”( which was the theme of our trip) is important  we decided to go for it. The Universe definitely had my back because not only did people start signing up, they were a fun, easy going, and incredibly kind group of individuals. I knew that no matter what, we would have a good time, and we did!!

Monday-
My husband, Dan and I flew down a day early to get our bearings and prepare for our guests. To get there we took three planes, I know it sounds like a lot but it really wasn’t bad. We left from Newark, flew to Fort Lauderdale and then Belize City. From Belize City we opted to fly Mayan Air to San Pedro instead of the water taxi. Now, at first I was a little scared about being on the small plane where you actually had to crawl to your seat, but once we were in the air, I really loved it. The views were breathtaking. I was so happy I had the opportunity to see Belize form the air. Once we landed, we headed to the hotel to check-in.  After, we walked around searching for hot spots and sampling some local cuisine, we rented a golf cart so that could be our mode of transportation around the island for the week. We also visited crossfit and our yoga spot. We tried to make sure we were well prepared to show our guests around and answer any questions they had upon their arrival.

Tuesday-
Our guests arrived that afternoon between 1:30-3:30pm. This gave them an opportunity to check-in, recieve their welcome bag, go to their room to unpack and lounge a little before yoga and our welcome dinner that evening. Yoga took place from 4:30-6:00pm , which included a nice 30 min. meditation and our Welcome Dinner was at 7:30pm at the Blue Water Grill!

That first night, we made it clear to everyone that it was their vacation. Yes, we had a schedule, but absolutely everything on that schedule was optional and they were free to do what they wanted.

Wednesday-
We were a group of early risers. Each morning we met outside around 6-6:15am for coffee. We got to chat, see the sun rise, and look out on the beautiful ocean. Around 7am we left for Crossfit. After CrossFit we found a delicious coffee spot (which we visited each day following) called The Baker. It was the best iced coffee I have ever had. The ice cubes were even made of coffee which was an awesome touch. Afterward, we returned to the hotel for breakfast before spending the day relaxing by the pool and walking around the city. We ended the day with a yoga class and meditation before dinner at El Fogon.

Thursday-
Thursday was similar to Wednesday, coffee at 6am, CrossFit at 7:30, coffee from The Baker, and breakfast at the hotel. In the afternoon we visited Science and Soul Wellness Center for SUP yoga. This was a beautiful facility with a beautiful beach. They just opened this past December and I am super excited for them. It is worth checking out!! That night we ate at Romand’s restaurant, Pineapple on the Beach. It was delicious. A must try especially if you love pineapple as much as I do.

Friday-
Friday was a lot of fun. We started the day with yoga on the beach, to stretch out and warm-up before our Crossfit beach workout. It sure was sandy, but a lot of fun. Afterwards we went for coffee of course and had breakfast. If having breakfast in Belize, I highly recommend the fry jacks, they are incredibly tasty!! After breakfast we lounged before heading to the reef and shark alley to snorkel. For dinner that evening we went to Rain and watched the sunset. This by far had the best view and ambience.

Saturday-
Coffee, yoga, and CrossFit to start this day before heading to Secret Beach for the afternoon. Secret Beach was on the other side of San Pedro, so it was a little bit of a hike to get to. The beach was beautiful but the scene was not really for us. There were lots of bars and loud music. We hung out for a little bit and had a taco snack but then left to head back to resort to lounge and relax before our farewell dinner at Blue Water Grill that evening.

Sunday-
On sunday, because everyone was leaving early, we didn’t work out. We gave people the opportunity to sleep in or pack before our coffee talk and breakfast. Then everyone departed. I am glad that everyone arrived back to the states safely and in high spirits, having loved the trip and talking about the next one.

Hosting this retreat was one of the best experiences of my life. I feel full, energized, rested and ready to plan the next one so I can connect with more individuals who are looking for adventure. Thinking about Mexico or Nicaragua for our next trip 😉 Stay tuned!!

For more pics from our retreat, please visit Empower Yoga’s FB page! 

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Running

The Best of The World Marathon Majors!

Thinking of running a World Marathon Major (WMM)? Have you ever wondered which of the Abbott World Marathon Majors (Tokyo, Boston, London, Berlin, Chicago & NYC) has the best crowds, best finisher medal, crowd support, food, or the best course?

As someone who has completed all 6 of the World Marathon Majors, I’ve been asked questions like: “Which course was your favorite?” or “Which marathon was the hardest?” Well I have answered some of the popular questions below. This is strictly my opinion. When deciding on what Major you want to tackle, there is no right or wrong answer, but here some info. that may help you to decide!!

Enjoy!

Which WMM was the easiest to get into?

CHICAGO

For ways to gain entry into the Chicago Marathon you can either qualify, enter the lottery, or run for charity. I got in through the lottery, along with many others. There are lots of spots available.

Which WMM had the best Expo?

NEW YORK CITY &  BOSTON

These expos have the best set up, are well staffed and well organized, offer great presenters, lots of great vendors, knowledgeable and supportive staff, and limited wait time.

Which Marathon Major had the BEST race shirt?

BOSTON

Definitely Boston. The shirt is a long sleeved, v-neck and has the awesome logo on the entire back.  Plus at the expo you can also purchase the cool, one of a kind iconic jacket. Great for bragging rights.

It definitely couldn’t be Berlin- they don’t even give you a shirt.

Which WMM was the most organized?

TOKYO

Japan is known for its technology, organization and efficiency. The Japanese take promptness very seriously, which was nice because it meant everything started right on time. Their time management also meant that they strictly enforce a time cap that has checkpoints every 5 kilometers, the time cap is around 7 hours, so the average marathoners doesn’t need to be too concerned about this.

Which WMM had the best crowds?

BOSTON

All of the majors have great crowds, but to me, Boston just stands out. For me it was the Wellesley girls that I loved hearing the most. On Marathon Monday, it’s tradition for students to cheer on Boston Marathoners who race past campus near mile 13. Thousands of women line about a quarter mile of the course, motivating runners with hoots, hollers, high-fives … even kisses. This is referred to as the Wellesley Scream Tunnel because it is so loud, you can hear it from a mile away.

Which WMM had the best course (considering sights and scenery)?

NEW YORK CITY

This was tough- I have enjoyed every course. I loved running across the Tower Bridge during the London Marathon, near Wrigley Field in Chicago, and down Beacon Street in Boston. However, starting on the Verrazano Bridge in NYC and running through all the boroughs was pretty awesome, each is very unique and has its own charm.

Which WMM had the best finisher medal?

BOSTON and TOKYO

Boston because anything with a unicorn is super special, it’s also what it represent- being Boston Strong.

I really like Tokyo too, I love the GOLD!!

Which WMM had the best after party?

CHICAGO

The Chicago Marathon 27th Mile Post Race Party is a blast! This event takes place at the famous Grant Park and offers live entertainment, free massages, and free beer.

Which WMM had the best race swag?

NEW YORK CITY

In the pre-race packet I received lots of goodies in addition to my cool long sleeve race shirt. The finisher poncho is probably my favorite though. This fleece lined poncho keeps you super warm post race, way warmer than the metal heat blankets most races provide.


Which WMM had the best race beer?

BERLIN

Runners love their post race beer and Germans know beer!! Germany offers the widest selections. And since the marathon takes place during Oktoberfest, it just adds to the party.

Which WMM had the best travel experience?

BOSTON and LONDON

Boston just holds a special place in my heart. I love this city- I lived there and fell in love with my husband there, so going back is always a lot of fun. I love the food- visiting the North End and Beacon Hill, shopping down Newbury Street,  and walking along the Charles River. Boston is an awesome city and a place I call home.

London was a lot of fun to visit too- getting to see Buckingham Palace, the changing of the guard,  visiting Kensington Palace, this list goes on and on… plus my mom and sister joined me for this trip which made it extra special. I truly appreciated their support!

Which WMM had the best pre/post race food?

CHICAGO

Chicago has deep dish pizza, Tokyo has sushi and ramen, NYC has NY style thin crust pizza, Berlin has bratwurst and pretzels.

I think my husband and my food tour around Chicago topped the charts.

Which WMM was the most emotional?

BOSTON & TOKYO

It’s incredibly emotional to cross the finish line at Boston. Boston was like a dream come true and having my dad right there at the finish line, cheering me on was very special. This was the last race he saw of mine. Tokyo was also emotional because it was when I received my 6th star and ended my 4 year pursuit to finish the world’s majors!

Which WMM would I recommend for first timers?

CHICAGO

The Chicago Marathon is the easiest of the Majors to get into. Plus this course is easy to navigate, it’s flat & fast, offers great crowd support and manageable logistics. The start and finish are close to each other and the race is well organized. It would be an ideal race for someone wanting to run their first marathon.

Which WMM would I recommend to someone who only wants to run 1?

NEW YORK CITY

New York City has it all. It’s also the largest marathon in the world. Running through all 5 boroughs is exciting. It’s fun to see how different each borough is and how the entertainment varies. Starting on the Verrazano Bridge is pretty awesome.

If I could do 1 WMM over what would it be?

BOSTON

Boston is the oldest, most historic and most popular marathon in the world. Plus, it’s so near and dear to my heart. If I could run it every year, I would.

Which WMM would I not want to run again?

NEW YORK CITY

Race logistics are a nightmare. Getting to start requires a car, train, and ferry! You need to get up super early to ensure you make it to on time. As a result, you end up waiting a long time before your race actually begins.  Each time I ran, I arrived by 8am & started around 11 am. The weather by the start is usually cold, so be prepared and dress warm.

In conclusion:

Each WMM is unique and has its own appeal. I have enjoyed my experience running each of these. I challenge you to consider running one if you haven’t already. Throw your name into the lottery and let fate decide. You never know what could happen.

Happy Running!

 

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CrossFit, OTHER, Yoga

Fitness Retreat

As most of you already know, I am a fitness enthusiast.  I love to work hard, challenge myself and certainly step outside my comfort zone.  So as a yoga teacher/studio owner and a CrossFit coach, I decided to combine my two passions and take them to San Pedro, Belize for my first ever Fitness Retreat!!!

When I opened my studio in April, my goals for the year  were to build community and plan a retreat. So I did it and could not be more thrilled. I have always wanted to visit Belize and thought, well there is no time like the present. This trip is going to be epic and one you won’t want to miss.

Who’s ready for a little fun, fitness, and of course some R&R?!?!

Check out all the details below. You can also find this information on my studios website: http://empoweryoganj.com/retreatwithus/

YOGA & CROSSFIT RETREAT – BELIZE

MAY 15-20, 2018

beachfrontWe are excited to visit Belize in May 2018 for our 1st Yoga & CrossFit Retreat! You can expect this to be a very active retreat where you can get sweaty, leap out of your comfort zone, and still have time to relax! You will enjoy personalized yoga and CrossFit classes each day. Every detail will be considered so you can focus on your workouts, relaxation, and endless adventure opportunities.

This really is a trip you do not want to miss! Due to the customization of this retreat limited spaces are available for booking. Don’t wait to reserve your spot! There is no better time than now!

YOGA

unnamed-3Yoga will be offered to the entire group each day to allow for recovery from the day’s activity. Each yoga class will be customized for active recovery. Classes will be taught for all levels. Instructors will provide modifications for beginning yogis and also opportunities for advanced practitioners to grow their practice. Even if you have never practiced yoga, you will find these sessions energizing and empowering!

If you have a yoga mat, please bring it!!

CROSSFIT

unnamed-1Empower Yoga has partnered with CrossFit Wolf for daily CrossFit training, and beach workouts/WODs! During the classes, the coaches at CrossFit Wolf will be their to guide and support you, offering modifications as need to allow all levels to be successful. No CrossFit experience is required. Get ready to sweat and have fun!

ACCOMODATIONS

pool 3We are excited to offer 5 nights accommodations in the SunBreeze Hotel. The SunBreeze Hotel is situated in the laid back beach town of San Pedro, on the popular Ambergris Caye. Out the front door, the festive streets of town welcome you to join in the fun, and out our back door, you are just a few steps from the Caribbean Sea and the largest Barrier Reef in the Western Hemisphere. During your stay you will enjoy access to the beach, the use of the beautiful lounging pool, spacious sofa lounge, hammock gazebo, beach front dining, relaxing and rejuvenating spa, and free wifi in common areas.

Room accommodations are booked on a first come, first serve basis. The bedroom configurations include a premium room with a King bed, a premium room with a queen and double bed, standard room with two double beds, or a standard room with Queen bed.

*Please provide your preferred room type(s) at the time of booking, as well as preferred roommate if applicable.

ADVENTURE TOURS

In addition to daily yoga & CrossFit, we are excited to offer optional adventure tours each day. These adventures include but aren’t limited to kayaking, snorkeling, fishing, stand-up paddleboard, biking, and scuba diving.

TRAVEL

Once you have secured your spot at the retreat, we can help answer any questions you have regarding airfare.

Please note- guests should book flights to and from Belize City, Belize. Flights should arrive on May 15th before 4pm and depart on May 20th no earlier than 10:30am. Air transportation from Belize City to San Pedro will be included for all retreat guests. Upon arrival to Belize City guests will go through customs, claim baggage and proceed to connecting flights. Guests will then fly from Belize City to San Pedro. Upon arrival to San Pedro it is a very short, less than 5 min. walk to the Sunbreeze Hotel.

Price Includes:

Lodging, transportation from Belize City to San Pedro, daily yoga, daily CrossFit, welcome dinner, closing dinner, daily breakfast, daily maid service, transportation to and from CrossFit Wolf.

Price Does Not Include:

Airfare, alcoholic or specialty beverages, off site meals, additional activities/tours, and spa treatments.

Plan Ahead Pricing – October 13,  2017 – December 31, 2017

*Retreat rates are per person.

Standard Room Double- $2000/person

Standard Room Single- $2350/person

Premier Room Double- $2150/person

Premier Room Single- $2575/person

Have 3 people? Get a Premium Double room for $1900/person or a Standard Double room for $1800/person.

Standard Retreat Pricing – January 1, 2018

*Retreat rates are per person.

Standard Room Double- $2100/person

Standard Room Single- $2450/person

Premier Room Double- $2250/person

Premier Room Single- $2675/person

Have 3 people? Get a Premium Double room for $2000/person or a Standard Double room for $1900/person.

*Please provide your preferred bed type and roommate (if applicable) at the time of booking. Each room will be booked on a first come first serve basis.

Terms and Conditions:

To sign up for this retreat, a non-refundable and non-transferable US $500 deposit is required. Your deposit is applied toward your retreat rate. Full payment is due no later than March 1, 2018.

Plan Ahead Prices apply when your deposit is received between October 13, 2017 – December 31, 2017. Standard Retreat Prices apply when your deposit is received after January 1, 2018.

Should you need to cancel your reservation prior to March 1, 2018, you will receive a refund for payment made, minus the $500 deposit. Should you need to cancel after March 1, 2018, for whatever reason, we will not be able to provide you a refund or credit. Sign ups with full payment are welcome after March 1, 2018 as space allows.

You can purchase trip insurance for yourself through Allianz.

QUESTIONS?

Please contact Keri at the studio or email her at keri@empoweryoganj.com.

I hope you’ll join us!!

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Family Vacation: Hawaiian Style

ALOHA!!!!

I have been in Hawaii with my family over the last two weeks and took the opportunity to relax, unwind, and unplug. Sorry that I haven’t written in a while, but I’m back and am looking forward to sharing my travels with you!  

What a fabulous 12 days we had exploring and cruising Hawaii.  Over the course of my trip, I got to visit and explore Honolulu, Maui, The Big Island (Hilo & Kona), and Kauai.  With 10 of us traveling, cruising was definitely an easy and convenient way to explore all that the Hawaiian Islands have to offer. Our trip was certainly filled with lots of fun, adventure, and family bonding. For this week’s blog, I thought I’d recap my trip and highlight some of the fun things I did while away.  I would also like to take this opportunity to give a special shoutout to my mom, Judy. Without her, this trip would not be possible. I have the best mom!!

Planning a trip to Hawaii? Here are some things you may want to know before you go!

MY FAMILY VACATION:

We visited the Hawaiian Islands via cruise ship. We cruised on the Norwegian Cruise Line’s- Pride of America.  It was an older vessel, but was recently updated and seemed to be well maintained! The ship had lots of amenities and accommodating staff that were happy to help provide you with anything you needed to make your trip the best it could be.

I booked this trip from a great friend and former colleague of mine, Heather Hamed.  Heather and her husband own American Discount Cruise and Travel. I highly recommend this company to help with your next vacation and am not just saying that because she’s a close friend. We have booked several trips through them and I have not been disappointed.  The staff at ADCT is highly knowledgeable and can help find you the best trip to meet your needs and budget.  They do it all; from helping to not only book the cruise, but they can support you with air travel, transfers, sightseeing recommendations, travel tips, and much more! Be sure to check them out at: www.americandiscountcruises.com/index.html

CRUISE HIGHLIGHTS:

There was lots to do or not do. You could relax and lay by the pool, sunbathe, sit in the ship’s library, relax in the observatory, play video games, see shows, participate in daily games and activities (i.e. wine tasting, beer tastings, hula dancing, lei making class, dance parties, pool volleyball, magic shows, etc…), get a massage, visit the salon (i.e. hair, nails etc…), or go to the gym. I certainly had a lot of fun laying on the deck or in the gym!!

TRIP HIGHLIGHTS:

OAHU:
Prior to setting sale, we spent 3 nights at the Waikiki Beach Marriott Resort in Oahu. This hotel was only steps from the famous Waikiki Beach and very close to Diamond Head Crater.

marriottOahu is often referred to as “The Gathering Place”, Oahu is the third largest Hawaiian island and home to the majority of Hawaii’s diverse population- a fusion of east and west cultures rooted in the values and traditions of the Native Hawaiian people. Oahu is a fun place to visit and explore.

Highlights:

Honolulu has a lot to offer and a ton of places to visit. Having been to Hawaii before I opted out of some of the more traditional/popular excursions that my family did- i.e. Visiting Pearl Harbor & the USS Arizona Memorial, Dole Plantation, and Jurassic Valley at Kualoa.  

Instead, I spent the three days running along the coast and Diamond Head Crater, renting city bikes and exploring the city, shopping on Kalakaua Avenue, drinking delicious smoothies from Lanikai Juice, taking a challenging yet fun paddle board yoga class at Yoga Floats, and visiting CrossFit Oahu. It was perfect!!

MAUI:

After 3 days in Oahu, we boarded the Pride of America and traveled to Maui.

Maui is known as the “Valley Isle,” and is dotted with quaint towns and artist communities. Maui offers shimmering beaches, tons of waterfalls and hiking trails, and incredible sunrises from the top of Haleakala.

Highlights:

Maui beaches: Maui has more than 80 incredible beaches with a combined shoreline that spans 120 miles.

Maui Waterfall and Rainforest Hike: Experience authentic Maui and adventure with it’s lush rainforests and stunning waterfalls.

Haleakala National Park: Watch a memorable sunrise from 9,740 feet atop Haleakala Crater.

Road to Hana: With 600 curves and 54 bridges, this is one of the world’s most scenic drives.

My favorite part was swimming in the waterfalls near Haiku and watching the sunrise from the top of the world before biking 26 miles down Haleakala.

THE “BIG ISLAND”:

After two days in Maui we headed to the “Big Island”- spent 1 day in Hilo and 1 day in Kona.

IMG_5202To avoid confusion with the name of the entire state, the Island of Hawaii is often called the “Big Island,” because it is nearly twice as big as all of the other Hawaiian Islands combined. The Big Island is not only the largest, but also the the youngest in Hawaii’s chain of islands. Whether you’re visiting Kilauea, one of the most active volcanoes in the worldnight lava (you can actually see it flowing into the ocean- we watched it from the cruise ship!!), visiting local shops, or walking on a black sand beach, snorkeling, or sailing along the Kona Coast; The Big Island, is filled with lots of adventures.

Hilo Highlights:

While there, my husband and I decided to walk around and explore what Hilo had to offer. We visited:

Hilo Farmers Market:The Hilo Farmers Market is one of the best open markets in Hawaii, featuring fresh fruit, vegetables, plants and local crafts.

Downtown Hilo, Hawaii Island: Downtown Hilo is Hawaii Island’s biggest small town featuring century old wooden storefronts, galleries, shops, and restaurants. The local juice and coffee shops are something you don’t want to miss!


Kona Highlights:

While visiting Kona we decided to take a much needed beach day. Once we docked, we took a tender to Kailua Kona beach. The weather was dry and sunny and the white sand beaches were perfect for sunbathing, snorkeling, paddle boarding, going on an outrigger, and swimming. Visit Kona Boys for all of your beach day needs!!

KAUAI:

We spent the last two days of our cruising adventure in Kauai. I truly believe we saved the best for last. If it were up to me, I would have spent an entire week here.

Kauai is Hawaii’s fourth largest island and is sometimes called the “Garden Isle,” which is an entirely accurate description. The oldest and northernmost island in the Hawaiian chain is draped in emerald valleys and jagged cliffs. Tropical rainforests, forking rivers and cascading waterfalls have developed over the last hundreds of years. Kauai only has one road that is 18 miles long, so the majority of the island is preserved land and is only accessible by sea or air, revealing views beyond your imagination. We had the opportunity to take in some of the sights along the Napali Coast as we traveled around the island on the ship. It was incredible.

Highlights:

Visiting Kalapaki Bay Beach and going into the quaint shops.

Walking through the Fern Grotto where Elvis was married.

Exploring a 30-acre botanical and cultural garden.

Experiencing a true hawaiian luau at the Smith’s Family Luau.

Between the wonderful landscape of the islands, fun activities for the whole family, and welcoming attitude of the Hawaiian people; Hawaii is a wonderful place to visit. My trip to Hawaii was certainly filled with lots of fun and adventure. Together my family and I created memories that will last a lifetime. I am so grateful to have had the opportunity to go back. Hawaii is a beautiful, magical place and worth a visit!! 

A Hui Hou Kākou (Until We Meet Again)

 

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Getting Ready For Summer Vacation

Last weekend was Memorial Day, or the unofficial start to summer.  This marks the opening of pools, school years winding down, barbeques, and beach parties.  As we prepare for summer and get ready for summer vacations, here are some tips to staying healthy during your summer travels.

Like most of us, I always look forward to summer vacation. It’s a chance to sit back, relax, go to the beach, spend time with family and friends, read a book and do the things we don’t get to do during the rest of the year.  When done right, traveling is the perfect way to detach and de-stress from our busy lives.

However, when we go on vacation, it’s important to remember not to over-indulge too much and throw away all of the good and healthy habits we’ve created throughout the year. So be sure to enjoy your vacation responsibly. It’s about finding that balance and not feeling guilty when you need hit the reset button when you get back.   

Here are a few tips to ensure you return from your trip happier and healthier than in years past:

Get up and move:

“Sitting is the new smoking” is one of the most popular catchphrases these days regarding one’s health. In fact, many offices are now offering standing desks and waking meetings to their employees.  Studies show that any extended sitting (i.e. plane, desk, car, etc…) can greatly increase one’s risk of death from cardiovascular disease and cancer.

So when you head out on vacation this year, be mindful of how much you’re moving. If you’re taking a flight, get up every hour or so and walk around, long car ride- stop at a rest station, get your muscles moving.  Maybe even do some of your favorite yoga poses! Maybe you’ll meet some cool people and discover some interesting places!

Once at your destination, plan activities throughout your trip that will force you to get up and move- take a hike, snorkel, kayak, bike ride, walking tour, plan some activities that will force you to get up and move.

Stay hydrated:

Dehydration can cause headaches, fatigue, nausea, and anxiety, which can put a damper on your vacation. Dry, recycled air in airplanes and consuming alcohol while flying can lead to dehydration. To prevent this, drink plenty of fluids before your flight and be sure to have at least one cup of water per hour on the plane.

At your destination, be aware of climate changes. Altitude, humidity and high temperatures can all cause you to dehydrate very quickly. To prevent this and the effects that come along with it, be sure to drink lot’s of water. It’s also a good idea to carry water with you at all times. Be sure to drink often to keep up with your needs. When you become thirsty, you are most likely already dehydrated.

Watch what you eat:

Eating on vacation can be a challenge for a lot of us. We have a tendency to overindulge and eat items we may not eat when we are home. To help you stay on track with your healthy eating habits even when you are away, plan ahead. Know where to find healthy options, bring your own healthy snacks (i.e. fruit, nuts, etc…), and avoid restaurants that offer fried or overly saucy food.  If you do want to indulge, think about what else you ate that day and how it fits in with your calorie and fat consumption. It’s easier to eat dessert if you’ve been active and eating healthy. Think moderation and you should be fine!  

Unplug:

Remember, this is your vacation and your time to relax. It’s hard to relax when we are constantly being overstimulated by our cellphones, ipads, etc.  These technologies can often cause us stress, anxiety, and poor mood. So unplugging for a while and be present where you are, it can be a nice change of events. Emails, FB. and IG, will all be there when you get back.  Now is your chance to rest and unwind. Remember your mind needs this just as much as your body does.

If you can’t go a week without checking in, perhaps allot yourself a specific amount of time each day to check your phone and email.  Spend the 20 minutes you need and then put it away and get back to your vacation.  If faced with a position where you need your phone on, maybe modify your notification settings so you can experience some moments of relaxation, without frequent interruptions.

And remember, don’t over schedule yourself. Give yourself ample time to sleep. It’s your body’s chance to recharge from all you’ve put it through over the course of the year.

The benefits of taking a vacation include, improved physical & mental health, and overall functioning. If you follow the steps above, you’ll come back from vacation feeling  refreshed and renewed.

Happy Travels! 

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OTHER, Running

Avoiding Jet Lag!

logo-2016-header-enThis Thursday, I leave for Berlin. As most of you are aware I will be running the Berlin Marathon on Sunday, September 25, 2016. This will be my 8th marathon overall and my 5th major marathon. I am pumped for the race and my trip!! I will be running on behalf of Autism Speaks and could not be more thrilled to be on this team and helping to support such a great cause. It’s been a long summer of training, so I am glad the day is almost here.

While, I’m super excited about my trip, I am a little concerned about jet lag.  Last April, I flew to London, to run the London Marathon. My family and I left on a Thursday night, arrived Friday morning and the race was Sunday. After arriving, I was pretty much awake from the time I left until the Monday after the race, only having an hour or two of sleep here and there. I was experiencing crazy jet lag. This time, I hope to be better prepared and able to get a good night’s rest before the big race.

Jet lag is a disruption of your sleep/wake cycle. When we travel, we don’t always take into account how the change in time zones will affect our bodies. It can take your body’s internal clock several days to catch up and in the meantime, you’re likely to experience jet lag. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concentration, irritability, confusion, hunger at inappropriate times of day/night, or lack of appetite.

I have decided to try a few things in  Berlin  to help prevent what occurred to me in London.

So for this week’s blog, I decide to focus on a few ways to avoid or lessen jet lag.

Adjust your internal clock.

If possible, a few days before your departure, try to gradually shift your sleeping and eating times to coincide with those at your destination. Then once you arrive, adopt the local time for your daily routine.

Take an overnight flight.

You’ll have dinner at a normal time and will be much more likely to sleep than on an afternoon flight. Then when you arrive at your destination,  which in my case will be the morning, you can replicate your normal schedule, and it’ll be easier for you to reset your clock.

Avoid caffeine.

For 12 hours before, as well as during, your flight, avoid caffeine. Caffeine makes it difficult for you to fall asleep and it will cause you to wake up more often once you do fall asleep; reducing your amount of total sleep time.

Stay hydrated.

Drink at least 8 ounces of water for every hour you’re in the air—even if you don’t feel thirsty. Plane rides can be dehydrating and this can worsen jet lag. So drink up.

Avoid or limit alcohol when flying.

Cabin air dehydrates passengers and altitude changes can quicken the effects of alcohol (they say one drink in the air is the same as two or three on the ground). A cocktail may relax you, but it’s also likely to dry you out and even worsen symptoms of jet lag.

Try to sleep on the plane.

Travel is extremely tiring and the more rest your body gets en route the more prepared you’ll be to deal with the stresses of jet lag. Maybe consider packing noise canceling headphones and a pillow to help you sleep.

Take melatonin.

Research suggests that the body uses melatonin to set its time clock. Because melatonin seems to control when we go to sleep and when we wake up, a number of scientists advocate to take supplements in order to alleviate jet lag. Taking it before your flight and several days after arrival can ease the transition and reduce jet lag.

Get outside.

After arrival, spend a lot of time out in the sunlight. The sun will help your body reset its natural time clock to coincide with your new surroundings.

Don’t nap or drift off too early.

Unless you arrive at your destination at night, and are close to your normal bedtime, don’t go to sleep as soon as you reach your hotel. Long naps can disrupt your sleep schedule even more and you’ll find yourself wide awake in the middle of the night.

Here’s to NO jet lag and a great race!    

 

AS_12-LIUB-Twitter-Icon**If you’d like to donate to Autism Speaks, please check out my personal fundraising page. No amount is too small and every little bit helps!! Thank you!

http://events.autismspeaks.org/2016berlin/kerimandell

Donations are tax deductible to the fullest extent allowed by law. Autism Speaks 501 (C)(3) Tax Id #: 20-2329938

 

 

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CrossFit, Yoga

Trip of a Lifetime!

bcakesI am back in the States after a fabulous two week cruise in the Mediterranean.  Over the course of my trip I got to visit and explore Rome and Naples-Italy, Istanbul and Kusadasi-Turkey, as well as Santorini, Mykonos, and Athens- Greece.  It was certainly a trip of a lifetime! Cruising is a great way to explore many cities in a short period of time.   We cruised on the ship, the Celebrity Reflection. It was beautiful! The ship had lots of amenities and had excellent, trained, and accommodating staff that were happy to help provide you with anything you needed to make your tip the best it could be.

Continue reading Trip of a Lifetime! →

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