Air travel means airports. Airports mean jacked up prices of all your unhealthy food options and unexpected/uncontrollable delays. Currently, I’m sitting in the airplane on the run way with an hour and half delayed flight, we had breakfast before we boarded (thankfully) but my stomach is already growling. How miserable would it be if I came unprepared?
I’m loaded up with SNACKS ON SNACKS ON SNACKS in my purse. Party time boohyaaaa*
It’s so easy to forget to add snacks to your packing list when you already have two suitcases packed full of sandals and bikini’s for your beach vaca.
Anywhere I travel, whether it be business. pleasure or volunteer I make sure to stock up on healthy food options to munch on during flights and layovers.
The key is to bring items that don’t need to be refrigerated (obviously) and are convenient to pack in your carry on bag.
You can’t bring any form of liquid through security so I pack a reusable empty water bottle with my carry on and fill it up when I get to my gate. Drinking enough water before and during a flight is important to maintain blood circulation and oxygen as you will be sitting and at high altitude for a long duration of time.
(You can bring any form of food onto a flight within the US. Food leaving exotic countries may be confiscated)
Did you make some yummy protein bites or homemade granola? Packed it up and throw it in your purse! Did you stop at the local bakery and grab some goods for your trip home? Bring it! You are welcome to bring food onto your flight as long as items don’t contain more than 3oz of liquid.
To play it safe, I refrain from opening many of my store bought items until I’m through security.
The Gluten Free Bears Peanut Butter Bars and coconut bites are delish. Tastes like a treat but has all natural gluten free ingredients, no soy or dairy, vegan and non GMO. Affordable too! This item is 210 calories per bar, has 10g total fat, 13 g sugar, 12 grams protein
My top secret location to buy my Inflight munchies? Shhh, don’t spread this around, it’s for my followers only! …..
Betcha didn’t guess that huh?! They have an entire isle dedicated to healthy food/snack/drink options ON DISCOUNT. Not expired, unopened and discounted. This is where I get all my gluten free bites and bars!!
A graduating high school senior looks forward to college like it's a fresh, new chapter of their life that is going to bring so much adventure, joy, and clarity for their future. I thought I'd meet all my best friends, my future husband and have a clear line of sight with exactly what I wanted to do in this life full stream ahead.
Instead, chapter 13 of Kodie's book called life was one of many set backs and obstacles. I still look back and feel my heart sink a little at the pain of my experiences and how sad it is that I spent so many years fumbling through life.
My freshman year I was in a sorority. The organization wasn't serving me. I was exposed to many new instances I could have lived forever without experiencing. I let relationships with men interfere with friendships, define who I was as an individual, and shatter my self-esteem. Tears well up in my eyes even now thinking about lost friendships and hurting hearts.
Not feeling worthy enough
Never feeling pretty enough
Walking with my head down
Wondering what I looked like from the perspective of others.
Being entirely misunderstood can really make a person feel lost and alone. It was like people were defining me as one thing and I was starting to believe it.
The woman I was 2 years ago is unrecognizable.
It's easy to get sucked in. It's easier to be negative than it is to be positive. It's easier to be insecure than it is to be confident.
Because all of that takes work. Takes experience, takes growth and takes intentional reflection.
So how did I emerge? How did I find myself, my calling, my passions and my confidence? Personal development books.
I use to think, "I don't need silly self help books" But in actuality, these books I read are experiences and knowledge of those who have struggled in many similar ways and learned how to overcome it. These books are ideas, motivations, support and lessons on how to become the best version of yourself. If you're struggling.
If God is working in your life in ways you don't understand. If you're hurting, I encourage you to find a book and dive into the the most pivotal point in your life. It's up to you to make the change.
I have rewired my brain. The thoughts I think are positive. If they're negative I'm intentional about repeating a positive version. The energy you put out in the universe will reflect the same energy back. Seek beauty and abundance and its bound to flow your way. Stay negative and pessimistic your world won't accept the line that is waiting to shine in.
It took me 5 years of pitting myself to discover these books I now use as tools to develop me personally, mentally and professionally. Don't wait that long.
If you need a recommendation, feel free to reach out. Otherwise, check out these options on Amazon:
It's my job to reach out to people and find out what their struggles are when it comes to health and fitness. The top 5 common responses I hear are: I don't have enough time, I can't figure out my nutrition, I've tried everything and I can't lose the weight, I don't know where to start, I can't stay motivated longer than a couple weeks.
Often times the mere thought of health and nutrition is enough to completely stress out and overwhelm people. If you've been following my blog since the beginning, you've probably noticed a transition from scientific/educated based information to simple tips and tricks to stay on track (or get on track). This transition happened with the realization that people don't want to know the details of 'what' -- but how to do it. We just want results right? If it works, it works, just tell me what to do, I don't have time to spend reading all the info on why it works.
So, the secret to weight loss?
You know, the number of calories you should be consuming per day according to your weight loss goals and current body weight.
All equations are estimates but here's an example I use for my clients:
12 X ____((current weight)) + 450 ((calorie burn)) - 750 = __________ Caloric target
When we think of discipline many of you parents out there may think of raising your kiddos.
When there is bad behavior we discipline our kids so that they learn not to do act that way again.
For your family, you have structured consequence so complete hell doesn't break loose and you have a sense of control, right?
So why wouldn't you implement the same simple plan in your health and fitness?
Now, I don't mean you're going to be putting yourself in time out or washing your own mouth out with soap. But there should be rewards for good behavior and consequences for bad behavior on your fitness journey.
Developing a sense of discipline in yourself is just as simplistic as with your children. You figured out what reward establishes good behavior, and what they hate to punish them for bad behavior. So do the same for yourself!
Rewards are the fun part and if they're good, like really good rewards, then you likely won't even be inclined to fall back on bad behavior!
Here are a few examples of rewards:
Reward: Set a date for a cheat meal once a month at your favorite restaurant.
Consequence: If you cheat on your meal plan before this date you won't get to eat there for 2 months.
Reward: New pair of Nikes after completing 30 day's of your program
Consequence: No new nikes if you skip a workout...
Reward: Rockin bod on your beach vacation
Consequence: Feeling uncomfortable in your swimmie and regretting not putting in more effort.
Reward: Shopping spree after losing 20 pounds
Consequence: No new clothes.
The rewards should be something that you absolutely LOVE and look forward to doing. Something that's going to motivate you each day.
Write down a list of 10 things that motivate you and then create rewards from that list.
So obviously each reward has it's own consequence if you don't achieve it. But let's talk about REAL consequences of skipping workouts and cheating on your nutrition that you can implement.
Example's of consequences:
Consequence: If I skip a workout I have to do an extra high intensity cardio workout on my rest day and I don't get to do yoga.
Consequence: If I cheat on my meal plan I don't get to watch my favorite TV show before bed
Consequence: If I skip a workout and miss a meal I don't get to go out on Saturday with my friends. ((Grounded, haha))
Consequence: If I quit during my workout I have to leave my phone at home all day
Consequence: If I cheat I don't get my Friday night glass of WINE!
What is going to discipline you?
Discipline is the practice of training yourself to obey rules or a code of behavior, using punishment to correct disobedience.