Expert Tips on How to Stay Heathy While Traveling

by Christian Bossert

What do you eat when you travel? How often do you exercise? Are you sleeping well when you’re away from home?

It’s hard to take care of ourselves when we’re on the road. It’s not surprising that many of us get sick after a stint of travel time. If you could find a way to be healthier during your travels, would you embrace the opportunity? It’s far easier than I thought it would be. I decided to put these “5 expert tips” to the test when I traveled over the holidays, and this is what I found out.

1. Hydrate

This one proved to be huge. I set out to drink at least a gallon of water (128 oz) daily. This number was not reached every day, but within arms reach daily. I did not completely stick to a healthy diet. I shamelessly ate sweet potato casserole, turkey, mashed potatoes, pizza, cake, etc. etc. Not to mention the array of beer, wine and cocktails (I’ll admit it, I love to drink). Fortunately I drank plenty water. As a bonus I worked out in some capacity each day (cardio or strength training). Make hydration a top priority when traveling

2. Get Enough Sleep

The difference between a good night of sleep and a sleep deprived morning can seem as vast as the Grand Canyon. Prioritizing sleep is a good choice. Consider it one of the most important decisions you make over the course of your day. With less obligations I did not struggle with this one over the holidays, but I did set out to fall asleep and wake up at the same time consistently. The result was more energy, less coffee, and no naps necessary during the day. Plus, I found myself in a far better mood throughout the day. For some this could be an absolute must when hanging around the fam for an extended period of time. Have a target bed time and get your butt there on time.

3. Don’t quit working out

This is your energy restorer. Prioritize exercising. Even if it is for ten minutes. Ten minutes of focused exercise will absolutely make a difference. Finding time to exercise over the holidays was not difficult for me, but I understand how difficult it can be when you have flights to catch, meetings to attend, and emails to answer. Before you go to sleep, committing yourself to exercising the next day sets exercising in your subconscious mind as a tip top priority as you battle through the day. This means the odds of you exercising increase substantially. Prioritize exercising and schedule it into your next day schedule each evening before you go to sleep.  

4. Eat healthy and don’t forget to snack

This was one of the most difficult tasks to follow over the holidays. Full disclosure, I did eat some of my Nana’s famous cookies, drink a few (and a few more) cocktails, and splurge on my grandfather’s Italian pasta with sausage. What I did notice is by following the first three tips described above I did not drink nearly as much alcohol or eat processed food. Instead I opted for fruit and veggies. I felt like a million bucks and slept like a baby. Didn’t gain a single pound.

 

*5. No heavy lifting

I’m not entirely on board with this one. This is more of a reference to lugging around heavy objects with bad form and less about avoiding going to the gym and banging out an intense lifting session. I am a minimalist when it comes to traveling. The less I take the better the trip will be. Consider leaving out a few items that aren’t absolutely necessary.

I did not gain ANY weight and upon arriving home. Usually it takes me a few days to get back into my routine. Not the case here. I jumped back into my exercise and diet regimen. Cheers to feeling great in 2018! 

Garcinia Cambogia with Apple Cider Vinegar: Miracle or Another Fad?

Garcinia Cambogia with Apple Cider Vinegar: Miracle or Another Fad? By Erica Bossert You may have seen some news stories talking about the amazing combination of Trim® Garcinia Cambogia with Apple Cider Vinegar (ACV) and how it helped celebrities, like Melissa McCarthy and Jonah Hill, lose a significant amount of weight FAST. If you are anything like me, maybe you have felt so hopeless with losing weight that you would try anything if it meant you could drop 10 pounds by next week without giving up sweets. After hearing about the studies conducted by a Stanford student (click here to read the article from CNN) I went to the store to buy 100% Garcinia Cambogia and ACV. (I have trust issues with ordering free trials online because I ended up having to pay $90 for another diet pill that gave you a month's worth, but the free trial apparently only lasted 2 weeks.) Here is my experience with this "miracle combo": I finished both bottles in about 2 weeks and my weight loss was about 3 pounds; not AT ALL what was promised. I did exactly what they said to do, didn't change my diet or exercise routine, yet I still didn't see a big difference. I didn't have more or less energy from before taking the combination. After I stopped taking it, because my diet never changed, I put those 3 pounds right back on. You also have to chug the ACV and water because it is DISGUSTING and burns your tongue and throat from the acidity. There are also more side effects to this pill that you will not find in these weight loss testimonials. According to WebMd, the medical form, phendimetrazine, is prescribed WITH a reduced-calorie diet and exercise program to help obese patients lose weight. Now I know why Alex Ryan (one of the case studies in the CNN article above) miraculously gained those amazing abs. There have also not been enough studies to show how the pill helps people lose weight. Some of the possible side effects (click here for more side effects) to Trim® Garcinia Cambogia, also known as the Trim Tab Tablet, include difficulty sleeping, nausea, vomiting, diarrhea, and irritability. Not to mention you may experience some withdrawal symptoms after discontinuing. Just as with any diet fad, there have not been a lot of medically researched studies to prove the combination of Trim® Garcinia Cambogia with Apple Cider Vinegar can help most people lose a significant amount of weight. We also don't know what happens after you stop taking the pill. Will it be just as easy to gain the weight back as it was to lose it, like what happened to me, or will you be able to keep it off? In my opinion, losing weight shouldn't be that fast or that easy, not to mention risky. Having a healthy lifestyle, meaning having a primarily healthy diet, exercising regularly, and having a healthy mindset, is the absolute BEST way to lose weight and keep it off for good. :) All the best, Erica

Top Ten Foods Without Redeeming Qualities

Top Ten Foods Without Redeeming Qualities By Erica Bossert Group Fitness Instructor/Personal Trainer The food options we have today in America could possibly be the MOST UNHEALTHY of all times. Calories are increasing and nutritional value has gone way down. Here is the top ten foods that have absolutely ZERO redeeming qualities: 1. The Craz-E Burger (as seen in top picture): This burger is so unhealthy that it deserved it's own category. This is just a stroke waiting to happen. It has a beef patty, cheese, and a bun made out of a Krispy Kreme Donut. Each burger contains 1,500 calories, not to mention all the sugar and saturated fat to clog your arteries. 2. Milkshakes: A lot of milkshakes can really add on the calories in the form of sugar and fat. According to an article by Belinda Goldsmith, the Cold Stone PB&C Milkshake contains 2,010 calories, 68 grams of saturated fat, and 153 grams of sugar. To get a clearer picture, that is about 6 TIMES the recommended daily sugar allowance according to the World Health Organization. If you thought the last milkshake was bad, the Baskin-Robbins Large Chocolate Oreo Shake takes the cake. At 2,600 calories and 263 grams of sugar per shake, you would would have to spend 6.5 HOURS jogging just to burn it off.  3. Soda (or pop, whichever you prefer): This may not have an insane amount of calories per serving, but if you are likely to drink more than a 12 oz. can a day, you could be racking up the calories with no benefit except for the caffeine boost. From one can of Coco-Cola, you would get 140 calories and 39 grams of sugar. The same serving size of Mountain Dew gives you 170 calories and 46 grams of sugar.  4. M&Ms®: I admit, I am a fan of M&Ms, but this treat can turn into some serious weight gain if not portioned well. One serving (a standard pack you may find near the cash register) contains 240 calories, 30 grams of sugar, corn syrup, and all the artificial coloring. I will give them props for trying to promote health and wellness, but this candy makes the list for having zero nutritional value.  5. Donuts: Aside from having a beef patty between them, donuts for breakfast is probably one of the unhealthiest trends we have in America (in my opinion). Just one glazed donut from Dunkin Donuts has 260 calories, 14 grams of fat, and 12 grams of sugar. Chances are just one donut is NOT going to fill you up and two hours later, you are probably going to be hungry again because all you ate for breakfast was carbohydrates. Add more frosting and fillings, you will significantly increase your sugar and fat intake. 6. French Fries (fried in oil): A small fry from McDonald's contains 230 calories, 11 grams of fat, and 29 grams of carbohydrates. Now, if you are more likely to eat a large, that is going to be 510 calories, 24 grams of fat, and 66 grams of carbohydrates. Though it does pack some protein and vitamins, these fries are not going to cut it as a healthy side option.  7. Potato Chips: Though not quite as bad as the fries, this form of potato has very little nutritional value. Most potato chips contain about 160 calories, 10 grams of fat, and 150 mgs of sodium per 15 chips. Some have significantly more sodium, which raises your blood pressure even more. If you're eating straight out of the family size bag, The saturated fat and sodium will be racking up, including the calories.  8. Pizza: It may contain tomato sauce (or paste), but that does NOT make pizza a wholesome meal. One slice of cheese pizza (14") from Papa John's has 304 calories, 11 grams of fat, and 676 mgs of sodium. Put on some meat toppings and give yourself an additional 6 grams of fat and up to 60 calories per slice. I don't know about you, but I tend to eat more than one slice if I have pizza when I go out.  9. Cookies and other baked goods: It's perfectly fine to have baked goods in moderation, but many restaurants, bakeries, and grocery stores are making them bigger and sweeter. If your eyes are bigger than your stomach, you could be eating a ridiculous amount of sugar and fat without even knowing it. One chocolate chip cookie from Subway has 200 calories, 18 grams of sugar, and 10 grams of fat. If you give into their two cookie offer, you are a goner. One blueberry scone from Starbucks will cost you 460 calories, 17 grams of sugar, and 22 grams of fat (12 grams from saturated fat). 10. Energy Drinks: Aside from the caffeine, just like sodas, energy drinks have zero nutritional qualities. One container of Monster contains 330 calories, 81 grams of sugar, and 540 mgs of sodium. That is about 1/4 of your daily recommended sodium intake. If losing weight is your goal, not only will the sugar content add on the fat, the sodium will make you keep on the water weight.  All the best, Erica

5 Habits That Boost Your Snoozing Game

by Christian Bossert

Weak body = weak mind = low energy = low metabolism

There is endless research out there that reveals the power that sleep has on the activation of your mind and body. Quality sleep not only provides rest, but prepares yourself for an amazing day AND following day.

In college I used to stay up until 3am typing papers, studying for exams, and on the weekends, partying. I was in my early 20s exhausted and sleep deprived, and I realized this wasn’t sustainable.

Sleep helps you have more energy. Energy makes you productive and passionate. This helps you get things done efficiently, therefore giving you more time to take care of yourself. When we’re tired it’s easy to watch TV, or get lost in cat videos on YouTube, or compare ourselves to everyone on Instagram and spending hours a day doing things that aren’t serving us. You are choosing to do the “safe” thing instead of doing something that is uncomfortable to you, and that’s why you may not be 100% happy with where you currently are.     

Since we all know how important sleep is for us, let me share with you the tricks I use to ensure an awesome night of sleep.

1. Set a bedtime “alarm” - Your sleep is essential to happiness. Surfing the web, or watching TV are elements that you can absolutely cut back on. This is insanely important if your day is non-stop busy. Make a conscious decision what time you want to start getting ready for bed each evening, and set an alarm to start your nightly routine so you have enough time to wind down from your day.

2. Go to your bed - Sleeping at your desk or on the couch disrupts your sleeping pattern. I am as guilty as anyone for doing these two. Sleeping in your bed is a highly underrated good habit.

3. Create an evening routine - This is the momentum creator for the next day. I like to begin my evening routine by preparing my coffee for the following morning. Once the coffee is prepped I write down the three most important things I want to do tomorrow that will serve me and my goals. Next I write down three things that I am thankful for that the day brought me. This routine is completed by setting my alarm. For me, prepping coffee and writing goals down triggers my subconscious mind, and I become sleepy. This is because I associate this habit with sleep. I encourage you to create your own evening routine to promote healthy sleep patterns.

4. Write down your thoughts - When you’ve had a helluva day, writing down your thoughts and goals for the next day, or writing down things you’re thankful for will help you sleep with ease. Simply because your mind no longer has to work hard trying to remember things.

5. Leave your phone in other room or in “airplane mode” - I set my alarm on my phone. Airplane mode is turned on, wifi off, and phone is turned upside down. It is time to get some zzzs. 

DO NOT make a New Year's Resolution

Posted on December 24, 2017 by Christian Bossert - cbossert

For most people, New Year’s resolutions simply do not work. The follow-through with a New Year's resolution is nearly as predictable as snow in Florida. HIGHLY unlikely. Let’s talk about the famous 1960s-1970s Stanford “Marshmallow Study.” In this study they brought in 4-6 year old children and presented them with an Oreo cookie, a marshmallow, and a pretzel. The children were told that they would receive a second treat if they waited 15 minutes. Some children immediately ate their treat, while others patiently waited the 15 minutes in order to receive two treats instead of one. The researchers then followed up with the participants during the 1980s. What they found was amazing. The children who delayed gratification during the Marshmallow Study were more likely to be fulfilled in their life, career, relationships in their adult lives.

What does this tell us? Quick easy results may not give us what we're looking for. One of the best decisions one can make is to not make New Year’s resolutions, but to make goals instead. Multiple goals. Physical, professional, relationship, and personal bucket list goals. Where is somewhere you have always wanted to visit? Is there someone, a friend or family member, that you wish you talked to more? Are you satisfied with where you currently are in your career? Set big goals. Losing weight is not a good goal. It’s not. Wanting to lose weight just for the sake of losing weight isn’t going to do anything for you. What is the reason behind losing weight? Is it to look good in a bathing suit? Why the heck is that important? Who doesn’t want to look good in a bathing suit. This is a good start, but not sufficient to implement the will power necessary when times are rough in February. When life is crazy and it seems like you don’t have time for anything, your relationship, bucket list, spiritual and professional goals will carry you towards making decisions that reflect where you want to be in six months.  

Researchers have looked at success rates of people’s resolutions: The first two weeks usually go along beautifully, but by February people are backsliding. And by the following December most people are back where they started—often even further behind. Why do so many people not keep their resolutions? Are people just weak-willed or lazy?

According to researcher John Norcross and his colleagues, who published their findings in the Journal of Clinical Psychology, approximately 50 percent of the population makes resolutions each New Year. Among the top resolutions are weight loss, exercise, stopping smoking, better money management and debt reduction.

I’m not asking you to write down what you need. An “I need to lose weight” mentality is setting the bar low for yourself. This isn’t about what you need. It’s crazy when we start to realize that we limit ourselves by setting these yearly ‘resolutions’. We always do it. I’m encouraging you to think about what you want. In your wildest craziest dreams, what is it you want. Start every single day with gratitude. Find three things that you are thankful for each day. Then think big. Lean into fear, get out of your comfort zone, and go after what you WANT! 

Pack on the Pounds

Posted on December 22, 2017 by Christian Bossert - cbossert

Odds are you will put on weight over the holidays. If you didn’t have experience in this area you wouldn’t be reading this. It’s okay, you’re not alone. I too have experience in indulging in “too much Christmas ham.”

We know how to do it. It’s easy. A cookie here. A cocktail there. Pecan pie? Why not? It’s the holidays. You should indulge. This is what we’re told. This is what we know. Why should this change? I’ll tell you why. It is because you want to change. You are tired of gaining weight. And you are over busting your behind to lose it in January.

Since I have your attention let’s collaborate. Let’s make a game plan this holiday season not to pack on the pounds. Enjoy the food that comes along with the celebration, but have a strategy to counter our limited willpower.  

1. Drink Water You know this. You know how to do it. Make it happen. Water is found in its pure source, sparkling, fruits, and vegetables. Fruits and veggies have a ton of water in them, but it’s difficult to determine how much. Bottom line, these foods will keep you hydrated and feeling good. Shoot for at least eight 8 ounce cups a day. Drinking water will help you feel fuller and help you avoid over-eating. I love the app Plant Nanny. It provides a fun incentive to keep track of your water intake, plus it sends reminders when you go too long without drinking water.

2. Movement Simply getting off our arses during the holidays isn’t easy. How do I know? I’m one of you. I used to sit around watching football, movies, and playing video games. In recent years decided to make a change. Scheduling activity into my day such as a yoga class, running, weight lifting or playing a sport have made a major impact in my will power, and helps start burning off those mashed potatoes.

3. Lay off talking politics How often has a political discussion left you feeling peaceful? I can’t say that I feel too good following a heated political discussion. Going political can be a willpower killer.  When we feel frustrated, we are inclined to make unhealthy choices, such as more alcohol and greasy food. We all have opinions. Sometimes we don’t agree. This is a good thing. Otherwise we would be in North Korea where we wouldn’t be able to share our opinions at all. If politics do come up shift the convo in another direction. Did you see Star Wars? what are your thoughts? Who wins, Alabama or Clemson? Stranger Things?

Since you’ve made it this far you clearly intend to keep in shape when most people throw their hands up in defeat. Mucho applause for your determination and willpower. Total role model you are!  

Loving Yourself from the Inside Out

By Christian Bossert

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Imperfect is perfect. We would not be human without our imperfections. They make us relatable. They encourage humility. As the Chinese proverb said, "A diamond with a flaw is worth more than a pebble without imperfections."

You are priceless just as you are. You are worthy of everything you want regardless of your imperfections. Focus on the diamond inside of you. Allow your gifts to shine and allow yourself to use your voice, use your talents, use your uniqueness that makes you YOU!

No matter where you may have imitations there is always an opportunity to connect to be compassionate and to share your gifts with the world. You may never be perfect. None of us are; but you are completely perfect with your imperfections.