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The Well Code

5 Easy Ways to Stay Fit While Traveling

How I prioritized mind-body wellness while on the go
Filed Under > Everyday

I’ve been out of town on work travel for 12 days in January and February (!).  While I LOVE a good trip, and I always see it as a chance to be rejuvenated and inspired, I get stressed out about maintaining my health and fitness while away.  When home in Nashville, I prioritize working out 5-6 days per week (I’m a ClassPasser so it’s easy!), and I’m happy as a clam to have a smoothie for lunch during the workday.  So when I’m away from my routine for that amount of time, I have to be diligent about the decisions that will help me take care of myself. 

That means working out.  I was in denial about this for years, I had always heard that working out even when you’re tired would help boost your energy and overall mood.  I’m happy to say that I’ve finally embraced a good sweat as essential for my mind-body wellness; it helps me feel good physically while also saving a little sanity while I’m constantly “on-on-on” as I like to call it.  And I credit a quick jog (even if it’s just a mile) and a hotel-room HIIT sesh (with this great app) for keeping me happy and healthy during these past two months on the go. 

Do you struggle with staying fit while traveling?  I think the biggest thing is to think of it like this: your body is truly your temple, so do what you need to do to keep it thriving.  That doesn’t stop when you’re away from home; it’s the most important then.  Check out a few easy tips to stay fit while traveling below.  I’d love to know any tricks you have up your sleeve, too.  Cheers, Kat
  

Break a Sweat Every Day

Techloom Pro Running Shoe

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I really made a point to get outside and move around on our trips.  That meant a few mornings I set the alarm earlier than the rest to go for a quick run before sitting down with my coffee and my laptop.  Some days it was only a slow mile outside, and other days it was on the treadmill and felt more like a stress-relieving sprint.  But all in all, I prioritized to simply break a sweat, and thought if it more as a treat for myself mentally than anything.  It may sound silly, but it worked, and it helped me get through a long time away from my routine back home. 

Don’t worry if you don’t have a gym or equipment.  Like I mentioned above, I used this app a few days in the hotel room when I was too weary to go outside or find the gym.  And I found this fun no-equipment workout that would be great to do with a travel buddy, and I’ve always liked this one too. 

And get creative!  If you can’t dedicate 20-30 minutes to yourself for a workout, think about ways you can work up a little sweat even if it means taking the stairs instead of the elevator or riding a bike instead of catching a cab. 

Hydrate, Hydrate, Hydrate

Essentia 9.5 pH Drinking Water

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Staying hydrated is especially important while traveling.  You do not have the time to be bed-ridden with a migraine or sluggish the day after a client dinner. As McKel at Nutrition Stripped reminded us, water helps healthy digestion too, which is a huge factor in your everyday wellbeing.  When you have healthy digestion, you feel better ALL around.  I was also excited to learn from McKel that water helps us feel more energized and more alert, making it another no-brainer reason for staying hydrated.

During our two almost back-to-back trips, I made sure to have (read: hoard) water bottles in my hotel rooms, and I always ordered water with every cocktail.  I also avoided too many mid-day drinks as I’ve learned I get sluggish, unmotivated and make poor decisions with eating if I’ve had too many!  Instead, I ordered unsweetened iced tea during the day so that I could stay sharp and focused. 

Stock Up on Healthy Snacks

PROBAR Meal Bar

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I’ve realized that having healthy snacks with me helps curb the cravings (and gives me more will-power to say no to the temptations on the restaurant menus). 

My favorite non-GMO organic meal bar is this one.  I stashed several in my suitcase for both our Louisiana road trip and South Carolina road trip.  We also had a bag of Pure Growth Organic munchies for our time in the car; these helped us avoid the dismal snack offering at the gas station.

If your travel allows, also consider bringing homemade snacks like these Spirulina Energy Globes to keep you going full-speed ahead.  

Keep Track Of Your Goals

The Five Minute Journal

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I’m sure you’ve already seen me raving about The Five Minute Journal, but I swear this thing is life-changing.  I found a pattern in my notes on daily gratitude and my daily affirmations about my health—specifically the food I was choosing to nourish my body with, and the time I was setting aside to have “me time” and workout.  I really credit the simple act of writing down those affirmations and grateful thoughts about my health for my continued motivation while on the trips.  I felt more accomplished because I prioritized these things for my self. 

Other great ways to keep track of your goals digitally while on the go: My Fitness Pal and Map My Run

Pack Supplements, Vitamins & Essential Oils

Doctor's Best Vitamin C

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Strong immunity is as important as ever while you’re on the go (because who has time to be sick these days?!), and it’s right in line with healthy digestion.  When your body is functioning at its best, you’ll truly feel like you can tackle the full schedule ahead.  By remembering to pack supplements and vitamins, you’re giving yourself a boost that will have you feeling amazing all the way until you’re back home. 

Here are a few goodies I had with me:

Photography, Haley Sheffield for Waiting on Martha

The 7 Cookbooks Worth Adding to Your Collection Today

My Recent Additions to My Ever-Growing Collection
Filed Under > Everyday

Best cookbooks right now via @waitingonmartha

I unabashedly have a pretty cookbook OBSESSION.  And I know I’m not alone.  There’s just something about a gorgeous new cookbook that gives me all the feels.  I like to think of myself as a collector of the great ones, and I’m always, always building on that collection. 

Today’s roundup includes my recent additions to the stash; cookbooks (well, and a bar book!) all with simply stunning visuals and absolutely mesmerizing, intriguing recipes to try.  I’m currently knee-deep in The Moon Juice Cookbook thanks to my newfound love for Moon Dusts, and I’m eager to delve into Ina’s bound-to-be amazing Cooking for Jeffrey.  What cookbooks do you have on your list?  Truly, MKR

The Waldorf Astoria Bar Book

Frank Caiafa

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A perfect addition to any bar cart, this pretty bar book not only includes drink recipes, it offers tips and variations and secrets from the mixologist in the Waldorf Astoria.  

The Cookbook

Tom Parker Bowles

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I’ve always been a huge fan of the British store Fortnum & Mason, so when I saw they came out with a cookbook with drool-worthy recipes and insider advice, I ordered it STAT.  This is a great book to have that gives a nod to the best British cuisine; a collection that’s modern and accessible. 

Cooking for Jeffrey

Ina Garten

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Duh I’m a big Ina fan, so when I saw that she was getting a little more personal with a new cookbook, I got it in a heartbeat. Not only does it include can’t-be-beat classic, non-fussy recipes, it includes charming tidbits from her marriage to Jeffrey.  I was so impressed with the wide collection of expertly tested recipes in this one; seriously a must-have in any kitchen! 

The Yoga Kitchen

Kimberly Parsons

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Lately I’ve really taken notice to the idea that beauty and health comes from the inside-out.  The Yoga Kitchen was at the top of my list; it offers inspiration for nourishing gluten-free and vegetarian recipes that are meant to bring more balance into your life.  Can’t WAIT to dive into this one. 

The Moon Juice Cookbook

Amanda Chantal Bacon

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Like I mentioned above, I’ve become a big fan of Moon Juice’s Moon Dusts lately.  So it was a no-brainer to pick up this cookbook by founder Amanda Chantal Bacon.  These healing recipes include adaptogenic herbs, raw foods and alkalizing supplements to help the body shine from the inside-out (think boosted immunity, increased libido, better skin…an overall GLOW).  The recipes are awesome too; add this cookbook to your list ASAP if you’re falling down the wellness rabbit hole, or pick this up for your zen friend! 

 

The Love & Lemons Cookbook

Jeanine Donofrio

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I LOVE that this (gorgeous) cookbook is organized by ingredient; it truly makes meal planning and preparing so much easier as it helps you cook with what’s on hand. I’m also a big fan of the resources included that give tips on stocking your pantry, especially when it comes to gluten-free and vegan options (you know I love my vegan alternatives). 

Small Victories

Julia Turshen

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There’s something to be said for attainable, achievable moments in the kitchen, especially as you’re gaining your footing with new techniques and ingredients.  Small Victories is a perfect cookbook that offers inspiring recipes for totally doable and delicious food for all meals of the day. I personally think it’s a great one to add to the stash for any beginner and seasoned cook alike. 

Featured image, Rustic White for Waiting on Martha

5 People Who Are Changing the World & How to Support Them Today

A few pretty incredible individuals, their inspiring stories & how to get involved
Filed Under > 5 Things

5 People Changing the World & How You Can Support Them Today

I wanted to spend today celebrating a handful of people who are spreading light around the world.  As you know, I’m diligently penning my Five Minute Journal entries every day, and it’s helped me find gratitude and peace in a lot of areas where I’ve been tempted to feel anxiety or fear in the past.  It’s easy to feel overwhelmed with worldly issues, but these individuals proved that single people can bring about change. Working on this post was a great reminder of the many individuals who are helping pave a better future for people, bringing a little more hope into the world. 

The list by all means can go on and on, but today it includes five people whose efforts and missions have particularly spoken to me.  From clean water initiatives to education and innovation, the work has not been for the faint of heart…these people are rockstars!  I hope you’ll join me in recognizing these social entrepreneurs, and tell me who else I should check out.  Cheers, Kat

SHOP THE STORY / CLICK LEFT & RIGHT ARROWS TO EXPLORE


  

Boyan Slat

CEO, The Ocean Cleanup

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Boyan Slat has been an inventor since birth, and he started The Ocean Cleanup at the insanely young age of 17.  As an inventor and entrepreneur, he’s created technology to solve societal problems. The Ocean Cleanup develops advanced technologies to rid world’s oceans of plastic.  He came up with a system that acts like an artificial coastline, which catches plastic in the ocean with 100% natural powered ocean currents.

Slat is the youngest-ever recipient of UN’s highest environment award and has been recognized as one of the 20 Most Promising Young Entrepreneurs Worldwide (Intel EYE50). Forbes also included him in their 30 under 30 edition in 2016.

You can join the team or donate to The Ocean Cleanup’s efforts HERE

Malala Yousafzai

Founder, Malala Fund

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Malala Yousafzai, a student and education activist, has done amazing things for girls’ rights and education.  She actually started speaking out publicly about girls’ before she reached her teenage years in Pakistan, after she survived an assassination attempt by the Taliban when she was just 15. Malala then co-founded the Malala Fund, which invests in developing country education leaders and organizations in regions where most girls aren’t able to complete secondary education.  She was the youngest person to receive the Nobel Peace Prize in 2014. 

Malala Fund strives to help girls complete 12 years of safe, quality education, without the fear of violence.  Their work also supports girls’ decisions to delay early marriage, while building up their academic and life skills through mentoring programs. 

You can donate HERE to help 130 million girls who are out of school complete the quality education they deserve.  And if you have some time, you must read Malala’s entire story HERE; it’s incredible. 

 

Scott Harrison

Founder, charity: water

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“For me, charity is practical. It’s sometimes easy, more often inconvenient, but always necessary. It’s the ability to use one’s position of influence, relative wealth and power to affect lives for the better. charity is singular and achievable.” Scott Harrison, the founder and current CEO of charity: water used to be a club promoter in NYC.  After realizing he was faced with “spiritual bankruptcy”, he rediscovered his faith and sought to spend his life helping others.  He hopped aboard a floating hospital service called Mercy Ships, where he put a face to the worlds’ 1.2 billion people living in poverty.  He was changed; he saw the lack of clean water as the common thread to so many of the devastating issues around him, and vowed to help people access clean water around the world. 

Currently, charity: water funds water programs in 24 countries around the world.  With hand-dug wells, rainwater catchments, piped systems and more solutions, it’s able to focus on providing rural communities with clean water.

Read more about Harrison’s story HERE and donate to the cause HERE (100% of the profits helps bring clean water to people in need). 

Anna Stork

Co-Founder, LuminAID

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Anna Stork and Andrea Sreshta co-founded the company,  LuminAID after brainstorming up a solution after the Haiti Earthquake.  You may have seen these LuminAID lights on Amazon; they’re awesome for camping. The girls majorly impressed all of the judges on Shark Tank with them, landing a deal with Mark Cuban after all sharks offered deals. 

But the best part about these lights is that they’re amazing in a time of need, offering long-term lighting solutions for areas without power during an emergency.  LuminAID solar lights pack flat for easy distribution, which makes it exponentially easier on the aid workers during an emergency.

LuminAID lights have been used in more than 70 countries (!) after huge disasters like Hurricane Sandy and the earthquakes in Nepal. 

Check out their Give Life Get Light program HERE.

Peter Diamandis

Founder and Executive Chairman, XPRIZE Foundation

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Peter Diamandis has a passion for space, longevity, and innovation.  He founded the XPRIZE Foundation, which is committed to funding competitions that encourage major technological development that could benefit mankind.  Diamandis is incredible at developing an idea, building leadership teams, developing a vision, and letting them run things.  He’s known for bringing together world class talent around his ideas, and his impact around the world is beyond impressive. Forbes’ article published this week dubbed him ‘the author of technology’s future.’

So what’s this about XPRIZE?  XPRIZE designs and operates large-scale incentive competitions, meaning: million-dollar contests that try to solve a serious problem that plagues the world. An XPRIZE must be a bold and audacious goal, one that seems to be unsolvable. It also must be be “winnable” by a small team, and that could be anyone from industry experts to high school students. Lastly, it must provide vision and hope for a better future. 

Diamandis’ motto is, “The best way to predict the future is to create it yourself” and he sure found a way to incentivize playing our part in the bigger picture. 

Check out the active prizes HERE, and donate HERE to help fund more crazy ideas that could lead to world-size solutions. 

Featured image, charity: water

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