My #1 Tip for Staying Fit While Traveling

Traveling can disrupt a perfectly good routine. You aren't at home, so your schedule is different, you have access to different foods, you may or may not have gym access... the list goes on and on. So, what do you do? Do you just accept the inevitable and hope you don't do too much damage before you get back home?

I used to do that. It was easier. Until I got back home and had to work off the vacation weight. And that is no fun. 

Now I travel way too much to get off track every time. Some for work and some for pleasure. But I take the same approach each time - no matter how far or how long the trip. You can have fun & enjoy your trip and stay fit. 

My big secret? Have a plan. 

That's it. My big tip is to think ahead and plan your fitness for your trip. Simple, right? These are some of the things to consider: 

Did you pack clothes that will allow you to exercise and/or walk comfortably?

Is there a gym in your hotel (if you are staying in one) or nearby? 

During your travel (plane, car or train), what healthy snacks will you eat? Did you pack them?

What options for eating healthy will you have? Should you take food with you?

When in your days can (and will) you workout? 

What will your workouts consist of? 

Now before we go any further, I need you to listen (read) carefully. HAVE FUN! Enjoy yourself and don't let your fitness become a burden, but these are my tips for traveling without throwing all of your hard-work down the drain. Or if it isn't a fun trip, take care of business, but still make your fitness a priority. Either way. 

Creating Your Plan

So, your plan has to have 2 components. Exercise and food. Let's talk about both. 

Planning for Your Workouts

I prefer the gym, so when I travel I google gyms in the area and have actually selected my hotel based on distance to the gym. I have an LA Fitness membership, so when I am traveling within the States, I start by looking for those in the cities that I am traveling to. But when I can't get to a gym - I workout  with what I can. Sometimes that's making up my own HIIT workout or watching a video. 

Resources for Workouts Online:

Beachbody On Demand - Let's your stream Beachbody workouts (Insanity, P90X, Cize, BodyBeast, PiYo, 21 Day Fix, etc). The first 30 days are free! If you choose this option, nae me as your coach and I can work with you! Questions about that? Email me  (or jamar.paige@gmail.com).

BodyRock - A ton of workouts that you can stream for free! :-) 

YouTube - You have to search, but there are some gems here too! 

Google Images - Look up HIIT workouts and  Seriously. Or just use these that I found for you. 

Planning your Food

When possible, I like to take food with me. Then I know exactly what I am eating and I know I won't find myself in a situation where I feel like I have to make a bad decision because options are limited. If you will have access to a refrigerator while you are away from home, I would go grocery shopping and get some food to have on hand. Also, be prepared to make good choices when/if you eat out. I like to look at the menu ahead of time. Most of them are online now - even the local restaurants. If you are going to splurge on your trip, try to keep some balance and don't let every meal become a splurge. 

(Some) Healthy Snacks for Travel Days

Nuts (be careful of nut allergies around you though)

Fruit 

Chopped veggies

Baked/grilled chicken or turkey (diced or chunks work best for me)

Canned or packaged tuna/salmon

Turkey or Beef Jerky (all natural, no preservatives)

Rice cakes

Natural fruit/nut/protein bars

Homemade granola

Cheese sticks

Yogurt (don't let it get too hot!)

Sandwiches on whole wheat bread

Salad (again, watch the temperature)

Protein powder to make a shake on the go

Note: Look for grilled, unbuttered meats, veggies and potatoes, and fresh fruits when ordering on the go! 

Do you have a tip for maintaining your fitness goals/priorities while you travel? I'd love to hear your thoughts! Leave me a comment! 

Now go forth & see the world! Stay fit along the way! Make sure to follow me on Facebook and Instagram, And feel free to send me your questions or thoughts!

Photo of the Week: 

This week I am writing from Izmir, Turkey. Traveling again!
And no, this is not an unusual cabbage. They are ALL this large. 

From a size 20 to a size 6 - WITHOUT dieting!

I used to weigh 220lbs. Well, the last time I got on the scale I weighed 220lbs. I very well could have weighed more than that. I wore a size 18 or 20.

January 2005 - September 201

Fast forward. I am currently 159lbs (as of this morning) and wear a size 6. 

I did not lose weight by dieting. 

WHAT?!!?!? 

Let me explain. I didn't diet, I changed my lifestyle. 

I grew up in the country, in Georgia. So, growing up I regularly ate a lot of unhealthy foods. I'm talking fried chicken, cornbread, fat back (literally fried pork fat from the pig's back), pork chops, peanut butter cookies, red velvet cake, pound cake, sodas, sweet tea... you name it and I ate it. By the time I was in college, I had a lot of eating habits that needed to be changed. I had tried several diets and they all failed. I'm sure you can relate - low calories, low carb, and whatever else I found on the cover of a magazine that promised great results. 

Well. After a bunch of failed attempts, I just started making small changes to my routine. I started by limiting sodas. Then I added more veggies to my diet. And on and on. Why isn't that a diet? Because there was no ending date. These weren't temporary adjustments. These were permanent changes. 

At the end of the day, I was able to maintain my weight loss because I continued the habits that got me there to begin with. 

Diets have end dates. Lifestyle changes are permanent. 

How to Lose Weight (For Good) Without Dieting

1. Make small changes over time. There's no need to overhaul everything at one time. It's overwhelming and you will quit. 

2. Don't commit to changes that you cannot keep up. If you can't commit to giving up something FOREVER, then don't! Just limit it. 

3. Don't set an "end" date.  There's no end! This is your new way of life :-) 

4. Take it one day at a time! 

Be sure to check back soon as I will be talking specifically about the changes I made to my diet & lifestyle! And follow me on Facebook, Spandex & Sports Bras for daily tips, motivation, workouts and recipes!!

Maintaining my weight loss & lifestyle 11 years later. 

3 Reasons Oatmeal is a Perfect Go-To Breakfast

1.    I love oatmeal! I haven't always enjoyed it. I definitely was not a fan growing up. And as an adult I prefer plain oatmeal that I can dress up how I would like it. 

     Why?!?! Well I'm glad you asked. 

     3 Reasons Oatmeal is a Perfect Go-To Breakfast

h    1. Oatmeal is a good source of fiber, so it will keep you full longer and could help you eat less throughout the day. 

2    

      2. Oatmeal is inexpensive! Need I say more? 

      

      3. Plain oatmeal can be dressed up anyway you would like. I have even seen recipes for savory oatmeal dishes! The possibilities are endless :-) 

     With that being said, here's one of my favorite oatmeal recipes!

      Paige’s Favorite Oatmeal:  Mix 1/2c  oatmeal + 1/2c -1c almond milk (depends on how thick you want it). Add ½ tsp vanilla extract, cinnamon and peanut butter. Cook the oatmeal OR store in the refrigerator overnight. Add 1/2c blueberries before eating. You can cook your blueberries if you prefer. Note: You do not have to cook the overnight oats in the morning, but you can if you prefer warm oatmeal.

How I Bought Groceries for the Week & Only Spent $25

Yesterday I bought my groceries for the week and only spent $25.  And no, I am not a coupon-er! This doesn’t happen every week, but when it does – it is always welcomed!

So, how do I get these weeks?  Well, I have a few standard practices that I stick to.

1. Shop from a list.  This is like “don’t go grocery shopping when you are hungry.” Without a list you end up buying things you don’t need. A list keeps you focused and it also prevents repeat trips to the store (where you will likely buy other extra stuff). Make a meal plan. Make your grocery list from that meal plan. And shop from that list.

2. Buy in bulk. Buy items like rice, quinoa, grits, and other grains in bulk. They are cheaper this way. I also buy meat in bulk, because family packs can be less expensive per pound that smaller packaged meats. Additionally, if I find meat on sale I buy extra. Separate what you need and freeze the rest. You can cook it before you freeze it or freeze it raw. This keeps you from having to buy meat every week. And meat can be a big part of your grocery bill. This is also the case for snacks like nuts, dried fruit and air popped popcorn. The snack sized or single serving packages are priced higher. Buy the big bags and separate them into servings yourself using Tupperware containers or snack sized ziplock bags.

3. Buy in season. Produce that is in season is less expensive. Coincidentally, it is also better quality in terms of nutrients and flavor.  You will notice the change in prices, but you can also google a list of in-season produce.

This list may help you plan your meals based on what is in season. 

4. Cook from scratch. Prepackaged or premixed dishes can be costly. Buying all of the ingredients and cooking from scratch allows you to get more bang for your buck because you can make more servings or meals. Freeze extras or plan your meals around the ingredients that you have on hand.

5. Shop around. I got this from my grandfather. Some items are cheaper at other stores. So, if your grocery store doesn’t price match, learn which stores have the best prices for particular items. Of course, this is only practical if you have a few grocery stores within close proximity.

My $25 week happened because I shopped from a list, didn’t have to buy items that I previously bought in bulk, the produce I bought was all in-season and I only bought whole ingredients and not packaged or premixed items. 

My food as I began to prep for this week. 

Children Have No Business Dieting and Working Out: How to Raise Healthy Children

I should probably start with this fact. I don't have children.

KEEP READING!

I don't have kids, but I was overweight as a child. So maybe I can't speak on my parenting experience, but I can speak from a child's point of view.

I was skinny through 1st grade. And then in 2nd grade I started gaining weight. It all started with the day my grandfather bought me a doughnut while we were grocery shopping.... Ok, not really but the times did coincide. The fact that I can pinpoint my weight gain at age 7 is a problem in and of itself.

Anyway, I digress.

I gained weight each year and even though I was never bullied, I was aware that I was overweight in comparison to my classmates. My 3rd grade teacher made a big deal about my being over 100lbs. My uncle told me I would have to lose weight to be in his wedding. He was NOT engaged by the way. Just crushing my spirits for no reason. My grandmother (by marriage) made comments about how I needed to lose weight every time I saw her. I should add, these RUDE people never said these things to me when my mom was around.

I'm sorry. I was 8, how exactly did they expect me to know how to correct the "problem" that they so graciously were bringing to my attention? They didn't think about that part. Or how their comments would make me feel.

So yeah, it's true that people don't remember what you said, but how you made them feel. Can't quote any of these people, but I know my feelings were hurt.

That was my experience. Pair that with the fact that I saw a father acting like a drill sergeant towards his slightly overweight, prepubescent daughter last night in the gym... and here we are. I gotta address this.

So what do you do if your child is overweight?

For starters, you don't say hurtful things to them and to the best of your ability you keep others from doing that as well.  They know. You don't have to tell them. My niece was in kindergarten last year and well aware that she was bigger than the other children. So believe me - you don't need to tell them. Do you tell grown ups they are "fat?" No. And if you do, stop that.

Then you have to address their exercise & nutrition in a natural way. In other words, make changes to the family's lifestyle without drawing attention to their weight and/or size.

In terms of food, start cooking and buying healthier foods. No "diet" talk. Just do it. Let them pick their favorite fruits and veggies. Teach them to cook. Make it fun for them. My mom started teaching my niece all about fruits and veggies and introducing her to new foods. She loved it & doesn't put up a big stink about eating them. Diet talk is hurtful and reinforces the idea that something is wrong with them. You're the adult. You control the food. Replace junk food with healthier options. And model the behavior! Everybody needs to eat healthier! Again, you don't want to make them self-conscious.

(top) Me, my mom, Tiffany, Cam &a friend at a race a few years ago.

(bottom) Tiffany & Cam at a Color Vibe 5K they recently ran together. 

Now exercise. My mom bought us a trampoline. My brother started jumping and learned to flip on it. All kinds of things. He lost weight. I read on the trampoline. Like laid down and used it as a hammock. And on hot days, I took a blanket outside and laid under the trampoline for shade. It's ok you can laugh. I am laughing as I type this. How ridiculous was I?!!? So the trampoline didn't work. But when I was in the 6th grade she signed me up for "cheernastics." Basically it was cheerleading and tumbling skills. I went 3 days a week, but because I enjoyed it I practiced all the time too. Voila! I started losing weight & that was the beginning of my athletic interests.

Find something your child enjoys doing & let them do it. And again, this shouldn't just be "their thing." Be an example. Let them see you being active too.

My best friend Tiffany is a great example of all of this. She runs with my Goddaughter & they even do races together. Cam knows she is exercising, but she is more focused on hanging with her mom than anything else. And Tiff exposed Cam to healthy foods early on, so she enjoys things like salads (her lunch of choice this school year) and brussels sprouts (which I've seen her eat alongside pizza lol).

Children have no business "dieting and working out" unless they are serious athletes. They have their entire lives to be consumed with body image. Protect their innocence and  show them how to live a healthy lifestyle.

Thanks Mom for not belittling me or making me feel self-conscious no matter what size I was! 

Lemony Shrimp & Asparagus Stir Fry

Ingredients:

1/4c white onion

1 tbsp minced garlic

1 serving shrimp

8-10 asparagus spears

Salt

Pepper

Lemon zest or juice

Brown onion + garlic in a pan.
Add shrimp.
When shrimp starts to get pink, add asparagus.
Season with salt + pepper.
When asparagus is soft and the shrimp is done, sprinkle with lemon zest and/or lemon juice.

It's fine if you don't have lemon zest or juice.

Serve alone or with brown rice, quinoa or potatoes (red or sweet). 

You can also eat it on a salad (which is what I did). 

5 Tips for Making Working Out a Habit

It’s the beginning of the school year for teachers, parents and older students. And the time of year when people often set out to accomplish things like eating healthier and making exercising a habit.  I will be the first to acknowledge that is sometimes easier said than done.  But it is doable. 

These 5 tips will make it easier. 

                1. Make it convenient.  The easier you make it for you to complete your workout the more likely you are to stick to a routine.

a.     Exercise at home or at a gym not far from home or work

b.    If you are going to workout in the mornings, take your clothes out before you go to sleep.

c.     For evening or after work workouts, take your clothes with you when you leave home.

d.    Plan your workouts ahead of time so you know exactly what you are going to and don’t have to waste time figuring out what to do. 

2. Choose a time of day that works for your schedule. Do you prefer mornings or evenings? Which one are you more likely to have a conflict with?  Be honest with yourself and choose a schedule that you can stick to.

3.  Find a workout that you enjoy. When you are trying to create a habit, it is important to find a workout that you like. Don’t enjoy the treadmill? Don’t do it. Take a dance class or kickboxing. If you like your workout, you will do it. If you don’t like it, you won’t think twice about skipping it! 

4. Get an accountability partner.  Having someone with similar goals or that understands your goals (and what it takes to accomplish them) can be a strong tool for helping you reach your goals. You can hold each other accountable for food goals or workout goals. You can physically see each other, just check in via text or social media or only check in when you need a little extra push. Make it work for you!

5. Set goals.  Goals help maintain motivation by giving you something to push towards.  Break your ultimate or big goal down into smaller goals and work towards the small goals. They will ultimately add up to your big goal.

Want more??

Follow me on IG: @spandex_and_sportsbras

Follow me on Facebook: Spandex & Sports Bras

Email: spandex.sportsbras@gmail.com