Category: Exercise

Ten Ways To Help You Avoid Aches, Pains & Weight Gain When You Travel

shutterstock_295232657 - travel

I recently flew to Kansas City, Missouri for business and I’ve decided that I am in full agreement with the Superbowl commercial that referred to airline seats as “21st century torture devices.” There was a time when flying was somewhat glamorous. Nowadays, unless you are flying on private planes or in first or business class, it’s more like being on a bus with wings that offers snacks and cocktails.

All humor aside, I’ve been coaching private clients for over fifteen years and some of them were, and still are, very busy travelers. There was a period in my own life when I traveled twice a month for business so I have some personal experience with frequent travel. I know what it’s like to get on an airplane and have to remind myself what city I’m headed to.

If you are a frequent traveler, it can be hard on your body and that includes your waistline. Fortunately, it’s entirely possible to travel and maintain your health. I have clients that do it successfully all year round. It just takes a little planning and knowing a few simple strategies.

Since I’m not flying as often as I used to, I decided to take the opportunity during this recent trip to look at it from the perspective of traveling for work versus pleasure.

When it comes to travel challenges, this trip delivered well. Everything from staying an extra day due to flight cancellations, seeking out the best food options on limited menus, forgetting my night guard and an extra pair of socks, leaving while it was snowing in inappropriate clothing, and being handed the last boarding pass on the flight that was sure to guarantee me a middle seat came my way. All I can say is thank goodness for upgrades and all of the super friendly people that helped me along the way.

Traveling can be unpredictable and doesn’t always go as planned but it doesn’t have to totally throw you off track when it comes to your health and fitness goals. Here are my most current tips on how to survive all of the travel without the weight gain or aches and pains that can come along with it.

Tips to survive travel without weight gain or aches and pains

  • Pack food. This is usually much easier to do on your way out of town. My flight left at 1:10pm so I made a sandwich at home and packed gluten free crackers, fruit, parsnip chips, and nuts. The protein, carbs, fruits & veggies, and healthy fats, were all covered. Buy food in bags that reseal or bring small bag clips to keep any leftovers for your flight home.

Bringing your own lunch and snacks allows you to eat foods that you like to eat without having to hunt around the airport and, in some cases, having to settle for the wilted sandwich that costs ten bucks. The restaurants in airports are much better nowadays but you don’t always have time for a sit down meal.

  • Bring an empty water bottle. One of the most important things you can do when you fly is to stay hydrated. You can’t bring water through security but you can fill up your bottle on the other side. I purchase the largest bottle I can find at the newsstand and then fill up the empty bottle as a backup. Order sparkling water on the plane to mix things up a bit.
  • Get an aisle seat. I have to admit, I’m a bit obsessive about this.  Having an aisle seat makes a huge difference when flying. It’s so important to me that I’ll pay extra for it. An aisle seat allows you to use the restroom easily (which allows you to drink plenty of water) and move around as well.
  • Do exercises on the plane. Standing up every thirty minutes to an hour is ideal, however, it may not always be realistic so I recommend doing exercises with your feet that will help you improve circulation and stretch a bit.  For tips on exercises you can do on the plane you can refer to my article Five Ways To Improve Circulation While Traveling.  Click here for the article.
  • Check as much luggage as you can. I know this one can be tough for you business travelers and weekend jetsetters but, over time, heavy luggage can wreak havoc on your back and other joints. I’ve helped private clients recover from shoulder and spinal injuries directly related to frequent flying. Most of the time it’s dragging a roller bag that’s too heavy or hoisting a carry-on into the overhead bin that causes the repetitive stress that can result in a serious injury.
  • Walk as much as you can. As long as you don’t have to carry a heavy bag, take advantage of long layovers and wander around the airport. Use your smart phone to track your steps. Once you arrive at your destination, walk to as many appointments as you can.
  • Exercise at the hotel. Many hotels have gyms and/or swimming pools. If you know you’ll have some downtime, turn it into work out time. Pack exercise clothes or a pair of walking shoes even if you don’t think you’ll use them.  I especially recommend it when traveling during seasons when flight cancellations are more common. Last minute flight cancellations could end up leaving you with plenty of time to squeeze in some exercise.
  • Eat normal. It’s tempting when you travel to go for the most fun and highest calorie foods on the menu. I coach my private clients to treat business travel no different than any other normal working day. Stay as close to your normal eating plan as you possibly can. An exception to this is if you are in a restaurant or country you may never visit again and you really do not want to miss out on a unique experience. These days, there are good restaurants all over the country so you are rarely missing out if you have the grilled fish instead of the triple cheeseburger or the thick crust pizza. Pay attention to portion sizes. You may not be burning as many calories if you are sitting more than you normally would when you are at home.
  • Get some sleep. It can be difficult to get a good night’s rest when you are traveling to strange hotels and different time zones. However, a good night’s sleep helps keep the hormones that can affect your weight in check.  Try things like reading before bed and turning off all screens an hour before you turn in. If a beer or a glass of wine help you sleep it may not be a bad idea to order one up to the room.  Avoid mixed drinks with lots of sugar that could interrupt your sleep.
  • Give yourself a break. During the holiday season I always recommend that you set a realistic goal of simply maintaining your weight. It’s best to do the same when you travel. That takes the pressure off of you and when you are less stressed, it’s easier for you to lose weight.

Whether you travel regularly or occasionally these tips are sure to help you feel good and keep your weight in check while you are away from home.

Here’s to flying the friendly skies!

With Love,
Jennifer Ledford

How To Strengthen The Quads and Hip Flexors

How To Strengthen The Quads & Hip Flexors

When you hear the words “the core” the abdominal muscles are usually the first thing that will come to a person’s mind. While the abs are certainly a major player when it comes to supporting the trunk, there are other muscles that play an important role as well. One of these muscle groups is the hip flexors.

In today’s video I share a simple exercise that helps strengthen the quads and hip flexors. Strong hip flexors help keep your pelvis stable and your spine in proper alignment. Proper alignment helps you maintain good posture which will result in a leaner look. One of the easiest ways to look like you’ve lost a few pounds is to simply stand up straight!

I recommend you take a moment to watch the video and save it for future reference. The exercise doesn’t require any equipment so you can perform it almost anywhere which makes it really easy to fit into a busy day.

Here’s to a healthy, happy, and super fit week!

With Love,
Jennifer Ledford

How To Strengthen The Quads and Hip Flexors

You Don’t Ever Have To Diet Again

Pretty young woman in kitchen

When I entered the fitness industry back in 1989 the topic of calories was very cut and dry.  In order to lose weight you simply needed to burn more calories than you were taking in.  Fast forward to today and research is proving that there is way more to the weight loss equation than simple math and a person’s willpower.  In fact, research proves that weight loss is controlled by how our body is functioning more than our own self-control.

I’ve been helping people lose weight for over twenty six years and there was a time when a person’s inability to lose weight would be blamed on an over-reporting of physical activity and an under-reporting of food intake.   While I agree that this does happen from time to time, modern technology such as activity trackers, electronic food journals, and clinical studies are all helping researchers prove it’s usually not the case.  What we’re finding is that biology has more to do with a person’s ability or inability to lose weight than anything else.  I’ve worked with clients that were honestly filling out food journals and reporting their exercise.  Based on the old “calories consumed versus calories burned” math they should have been losing weight but the needle on the scale was not budging.  This not only frustrated them, it  prompted me to help figure out why.

Fitness, just like medicine, is always changing and fortunately we seem to be gaining more knowledge and common sense.  We are learning why the diet industry has a ninety five percent failure rate.  We are also learning how to help people not just lose weight but make balanced food choices that promote long-lasting weight loss while positively contributing to their overall health and well being.  The time has come to just say no to restrictive dieting and yes to healthy living.

Three Things You Can Do To Lose Weight Without Ever Dieting

Avoid low calorie restrictive diets.   It’s no secret that if you starve yourself you will lose weight quickly which is what makes restrictive diets so appealing.  The problem is eventually everyone gains the weight back.  Research shows that you need to eat food to lose weight.  When you cut calories way back or eliminate entire food groups, the body fights back.  Your metabolism will slow down to make up for the reduction in food and you will be hungrier.  Your level of satiety can change which will make you feel less satisfied with an otherwise normal portion size and more obsessed with higher-calorie processed foods.

Instead of restricting what you eat, you’ll find more success when you focus on a balanced diet that is centered around whole foods. A balanced diet includes carbohydrates, proteins, fruits and vegetables, healthy fats, and water. Any diet that cuts one of these important nutrients out should be avoided.

Cut back on Simple Carbs.  This is huge!  All calories are not created equal.  A can of soda and a handful of nuts may have the same calorie count but they affect your metabolism in VERY different ways.  Sugary snacks and drinks, and low fat highly processed starches, can cause your body to store calories as fat which can then cause fat cells to increase in number and size.  Processed carbs and added sugar in foods can program fat cells to grow and as a result cause someone to overeat.  When you limit the simple carbs and focus on eating mostly whole foods, it’s much easier to lose and/or maintain your weight.

Don’t be afraid to eat fat.  Whenever I review a new client’s food journal this is usually one of the number one nutrients I notice is lacking in their diet.  Dietary fat is not only helpful, it’s necessary for long term weight loss.  The body gets really good at storing what it doesn’t get enough of.  Based on the current research and an understanding of how the human metabolism works, I personally believe the low fat diet craze has contributed to many of the weight issues that people struggle with.

Olive oil, nuts, an monounsaturated fats are all part of a healthy diet and research is even taking a second look at the value of saturated fat in our daily lives.  Studies have shown that people that consume dairy have less belly fat.  Stick to whole dairy and avoid the low fat versions.  The idea is moderation.  Butter and cheese are meant to be consumed in small amounts.

Just like calories, not all fat is good for you.  Avoid chemically processed fat like partially hydrogenated oils also known as transfats which are usually found in boxed, frozen, and snack foods.  Transfats not only increase levels of harmful cholesterol in your body they inhibit your body’s ability to make good cholesterol.  Not a good combination so it’s best to stay away from them entirely.

These simple dietary strategies combined with moving more, getting plenty of sleep, and limiting stress in your life are not only the healthiest and most effective way for you to lose weight, they also help you maintain balance in your life.

To your long term health and fitness!

With Love,
Jennifer

The material in this article is intended for informational purposes only and not intended as a substitute for the advice and care of your physician.  Always consult with your physician before starting a new weight loss program or making major changes to your diet.