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When you travel, it is hard to be productive for work - or really enjoy a vacation - when sleep deprivation is screaming in your head.
I know.
So, I’ve tried several sleep tools and supplements and now have a combination that helps me.
Try these. Mix them with your own ideas.
Think about the times you’ve traveled and been stuck with energy-zapping meals.
Or when you’ve worried “The only way to eat healthy is to skip the restaurants and pack weird food?”
You aren’t alone.
The research on business travel and health shows that - on average - frequent travelers eat poorly, gain weight, and are less healthy than people who don’t travel.
You don’t have to be a statistic. Nor do you have to live on protein shakes.
Here’s a realistic way to eat healthier when you travel.
Airport food options that are limited
No time to get the if-fy airport food
No healthy restaurant options
To mini-fridge or not to mini-fridge
What food to pack vs what food to buy on arrival
What an honor to interview Dr. Stefan. In addition to his smashing TedX Talk, he is super funny.
When you sit longer than 30 minutes your ability to metabolize fat decreases by up to 90%.
Stand when you work. Blood flow to your brain increases and you’ll be 46% more effective.
This was the big shocker: sitting for 30 minutes primes the body to lose muscle. While you don’t actually lose muscle after 30 minutes of sitting, you do tell the body “Hey, you may not need all of these muscles.”
In a conversation after the camera went off, Stefan shared with me that movement actually primes your body the other way. Standing and walking to the copier may not build muscle, but it tells your body “Hey, hold on to this muscle. I’m using it.”
That’s why, even if your primary goal is fitness, taking movement breaks throughout the day will help you get to your goal sooner.
You’re busy. You sometimes skip your workouts to get more done. But then … it backfires, leaving you less able to focus, make good decisions, or have the mental energy you need.
Because you’re busy, you don’t want to waste time. You want to make sure your workout is actually benefitting your brain and focus.
I’ve got your answer.
You want to get healthier this year. But there are so many things you hear you “should” do, you don’t know where to start.
Should you meditate? Or journal? Or start training for a half-marathon?
Perhaps you need to try eating different or stretching more?
No need to worry about where to start.
It’s just three.
Reach out in a week and let me know how you are doing with them.
I was recently talking with a friend who is a master at getting people free from over-tired and over-stressed. We chatted about how when our clients come to us they struggle to have time for exercise and eating healthy. They are tired and stressed.
What’s so funny is that we serve our clients in vastly different ways!
I coach.
She’s a virtual assistant!
So we talked about the importance of delegating and how to figure out what to delegate and what not to delegate. And then decided “Hey, this is good stuff. Let’s record our conversation and share it.”
But, here’s the deal. Just because we think it is a conversation you need, doesn’t mean it is, right? Please let me know if …
(a) you love this interview format and want tons more
(b) you enjoy it and want interviews occasionally
(c) nah, you’d rather just stick to me sharing with you
Comment or email me your thoughts.
I’m not going to tell you exactly what to eat … that would be crazy.
But I am going to share how you should eat for energy. It does not involve living on carrot sticks. You know me better than that.
On our trip to the Tetons and Yellowstone National Park, I experienced several “ah-ha” moments.
For example, for a few years I have been intentionally eliminating what drains my energy and increasing what fulfills me. As I was getting ready for the trip, I created my usual plans.
Pack several books to read
Gather the lotions and potions for some self-made spa time
Select my music for long relaxation times
Then I realized, I don’t need those things on this trip.
Why?
Discover how to create that fulfillment, completeness, and happiness in this video.
Plus, nine other life lessons you can use right now.
Doug and I just got back from a huge birthday hiking trip. Let me know what you think of the highlights and what bucket list trip you might start planning.
10 years ago, for my 40th birthday, I decided to celebrate by hiking at least 40 miles in Utah and CO.
We hiked all over Arches National Park
And to Hallett Peak in the Rocky Mountains. As you look through my website you will see several pictures from that trip.
That trip was so much fun we got the idea to hike for every “big” birthday. Pretty good motivation to stay active when your goal is to hike 80 miles for your 80th and 90 miles for your 90th, right?
This year’s celebration included the Grand Tetons in Jackson Hole WY, the wilderness area named for the famous Jedediah Smith, and, of course, Yellowstone.
By the end of the trip - in the final clip - my sleep loss is very apparent. And that just means lots of travel lessons I will share with you in the next video.
I share a lot of the scenery and inspiration in video I took for you while on the hikes. Grab a cup of tea or coffee and enjoy!
Let’s get started.
If your goal is simply to see the Tetons, just fly in to Jackson Hole and then hop a plane back home. As soon as you step foot on the tarmac and turn around, there they are.
On the drive to our condo, we stopped by the Silver Dollar Saloon. A friend had asked me to take a picture of an elk for her. The only way I could guarantee that was taking a picture of my elk tip salad. Fortunately, in the video you’ll see I caught footage of an elk calling.
Our first hike I experienced a life lesson on perspective.
There are at least 12 lakes in the Tetons. We hiked to see Phelps Lake, with our focus toward the lake.
When we turned around the rock face and canyon caught us by surprise. It was there all along, but we didn’t see it.
So, in life, what am I seeing only one side of? What do you need a new perspective on?
Our next hike was an oops hike. Otherwise known as we got lost. Which, next video I have more lessons to prevent that for you.
The first couple of days I planned easy hikes so we could get adjusted to altitude. The hike was beautiful, despite being lost. After passing part of this lake (later found out it’s called Jenny Lake) we headed up some steep switch backs.
Fortunately a park ranger crossed our path and said we were headed to Inspiration Point, and passed where we needed to be a couple of miles ago. We turned and went back down the mountain.
That afternoon was a short hike to Leigh Lake, because we wanted to get in before the predicted storm hit.
Be aware in the mountains. The day before we flew in, sunny skies were the forecast. Within a couple of days the prediction changed to a snow storm. And it definitely snowed. Enough our hiking plans got rearranged, but we still got to hike.
The morning after the snow storm we let it melt off the roads, and then headed to another lake - Taggart Lake in the afternoon.
Since the trails were so icy, we drove the next day to Yellowstone.
Following the Yellowstone adventure was our hardest hike. We trekked to Amphitheater Lake, a subalpine lake formed in granite. The trail there is steep and we didn’t have trekking poles to help with the ice, but the views getting there are as stunning as the lake itself.
Then the next day we got to summit Taylor Mountain with Diane, our guide from Teton Backcountry Guides. We learned history and nature we would never have known without her expertise. When you hike or ski in Jackson Hole, contact them. https://tetonbackcountryguides.com/
As a quick example, Diane pointed out Indian Paintbrush, the state flower of Wyoming. For eight hours she taught us about the area.
She also explained how they ski this mountain side - once there is 3 feet of snow. “When the coneflowers are covered, we know it is safe to ski.” I was intrigued to learn how avalanches get started - even though I have no desire to ski.
The next morning we got up super early and drove to watch the sunrise over the Tetons. We saw one of the funniest scenes. A bison jump a fence! Did you know Bison - these huge animals - can do a 6 foot standing jump?
One of our last hikes was to Grand View Point, where you hike to a summit overlooking lakes on both sides.
Make sure to watch next week’s video as I share with you the hiking, and travel , and life lessons.
Several companies have community gardens. The benefits are great — for those who dig in the dirt.
But there are easy ways to get the benefits for even more people, without the “uh-oh, whose turn is it to weed” headache.
I thought I had gotten it right, and recently discovered I was still wrong.
You’ve probably been there, too.
Many years ago I was working as a Personal Trainer at a local gym, while going to grad school. I tried to be “efficient” when I would study between clients. I’d sit in my car where it was quiet. But it would be too hot to concentrate. Or I’d go to the park to read, but too distracting.
I finally figured out that I was more “effective” in the long run if I would drive 15 minutes home, study for an hour, then drive 15 minutes back, even though on my calendar it looked inefficient.
Once I had that “ah-ha” I thought I had the productivity thing figured out…but kept wondering why I wasn’t getting projects done the way I knew, at least on paper, I could.
I tried the ABC prioritizing method. Good? Yes. Incomplete? Definitely.
I tried “time-blocking.” Wow, that really did not work for me. I’d be writing for a blog or video, or preparing for a speaking engagement and underestimate how long I needed, and then my whole “time-blocks” for the day were messed up! Grrr….
I used every “trick” I’d heard of …
“Eat the frog first” from Brian Tracy
And the Pomodoro Technique to help me focus without distraction
But there was still something BIG missing.
As I’ve been helping leaders and professionals increase their energy to make better decisions and get things done, I discovered what I needed!
Energy Zones.
I was using all of these methods, which are good, but in the wrong way.
Once I incorporated what I’m calling Energy Zones, things started clicking.
Before I explain how to map out and use your zones, let me tell you my “last straw” story. I had promised a client I would create something for them that evening. It was in a software program I’ve used 100’s of times. I thought “this should take me about 5 minutes” … and 45 minutes later I was so frustrated with why I could not get the software program to work! Then I saw one tiny button I’d missed clicking.
Why? I was trying to create during a mindless-energy zone. Had I created this during a creative zone, it actually would have only taken the 5 minutes. No wonder I was still getting behind!
Ok, heres’ what this looks like.
Notice the times of day you naturally have more mental energy and creativity
Watch for the times of day you are alert, but not able to be as creative
Pay attention to when your mental energy drops
Then, pull out the time-blocking concept. For me that means after my morning workout, I protect my highest creative work (writing content, researching, problem-solving) at least two days each week.
Early afternoons are my alert but not creative time … strategy and planning come easy for me, so that is when I develop my online courses, answer emails, edit speaking notes.
I get energy both from moving and by interacting with people I enjoy. So late afternoons, I move to increase my energy. And then take the deep mental work I did earlier in the day and give that to my clients in their afternoon calls.
The secret sauce?
Increase your overall energy with the practices I provide you here.
Find your Energy Zones
As much as possible, schedule the types of activities to match your zones
Let me know in the comments what productivity and energy ideas you use!
Finishing our Energy Series, I want to share a quick energy boost — as well as how to put all of these Energy Strategies together.
I’m partnering with a local retreat center to host a Screen Free Week Kickoff Event. As we have been getting ready for this, we decided to ask each other some questions.
It brought up some “Well, this is embarrassing” moments … as well as remembering some times I’ve managed my screen-time well and motivated me to get back to it.
If you live in the middle Tennessee area, I’d love to have you join me on April 28, Sunday afternoon, to learn how to do your unique Screen Free week - plus walk, hike, and have a lot of fun together. (If you don’t live around middle TN, check out the Screen Free week website for events in your area.)
Here’s my “oops” story … (and a link to register for our Connect More: Screen-Free Kick off Event) - https://www.eventbrite.com/e/connect-more-a-kickoff-to-screen-free-week-tickets-59946971004
Want more power in your life? Start with two essentials: sleep and what you put on your plate. On your plate, it is not as much specific foods for energy, as it is categories of food in certain ratios.
Let me know what your favorites are for your Powerful Plate!
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
And Get Results that Last!
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ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
© Copyright 2016 Vireo Life and Sheri Traxler. All rights reserved, including text, photos and other material presented in this site.
