5 Tips for Jet-Lagged Travelers

I recently vacationed in Hawaii for twelve days and when I returned from the six hour time difference it was a real struggle to get up and exercise in the morning. I fear that jet lag is an enormous obstacle for those of you traveling across time zones. It can cause fatigue, irritability, difficulty sleeping, and inability to reason simple problems. These tiresome symptoms can even last up to a week depending on the number of time zones you crossed. Plus, the effects seem to be even more dramatic if traveling to the east. So, here are some tips to help you adjust.

1. Avoid alcohol and caffeinated drinks during the flight. This can cause even more severe jet lag.


2. Once you board the plane, set your watch to the local time of your destination.


3. Get as much sleep as possible on the plane; then take a brief nap, no longer than an hour, once you arrive at your hotel.


4. Do not plan an active first day. You may be setting yourself up for a letdown.


5. Eat dinner at the local mealtime, then go to bed no earlier than 9 pm

It's In The Bag: How to Avoid Gaining Weight while Traveling

Worried about gaining weight when you travel?  Try packing your luggage a bit differently.

 

We’d all deem it a whopping success if we could return from travel weighing the same amount we did before we left.  But when you’re on the road, you’re under more stress than other times.  So much so that we lose sight of our plan and give ourselves an excuse to go wild.  Could keeping the pounds off be as simple as how we pack our luggage?  I think so…

One of my favorite authors Malcolm Gladwell, author of the Tipping Point, coined a phrase called “The Power of Context.”  It simply states that human behavior is sensitive to and strongly influenced by its environment.  If you can create an atmosphere while traveling that reverberates your passion for health and fitness you’d be more likely to succeed. 

So, here’s what I suggest.  Create a checklist of items you’ll pack into your luggage (or use mine from below).  From now on when you pack your luggage start by packing all your leisure and/or business items and toiletries.  Finally, you’ll use your checklist to pack all the health and fitness items at the top. 

Take a Vacation from the Clock

As you read this, I am getting ready for my eagerly-awaited vacation. Tomorrow I’m heading to the NC mountains for my annual summer getaway with my dogs. My boys and I are excited about cooler weather and some fabulous hiking. Most of all, I’m looking forward to a temporary reprieve from the clock.

My life is dictated by schedules and appointments. When I’m not keeping appointments or trying (usually in vain) not to end my classes more than 10 minutes late, I’m rushing to catch the ferry to my island home. So much of my stress comes from time pressure, that it’s a huge relief not to be glued to my watch for a few days.

Several years ago, on a beach vacation with friends (who are as Type A as I am), I innocently suggested that we put our watches away for the weekend. My friends were appalled. “How will we know when it’s time to eat?” they asked me indignantly. Umm, when we’re hungry? “How will we know when it’s time to go to bed?” Umm, when we’re tired? Finally the group agreed to take a big risk, and we had a “ceremonial removing of the watches.” What a relief! We listened to our bodies, slowed down, and had a very relaxing break.

While I’m away this week, I will enjoy waking up naturally (no alarm clock!), hiking when it’s cool enough (not when it’s “time to go”), eating when I’m hungry, and going to bed when I’m tired. How refreshing that will be …. If you too are ruled by the clock, I challenge you to take a short break from it. Take off your watch and avoid the clock on your phone, computer, and TV. The world won’t grind to a halt ….

Healthy Vacation Planning

Having just returned from vacation - a cruise with over 30 family members - I was reminded how much vacation planning can affect your normal routine.  It's not just the days you are away - it starts prior to traveling - long days at work trying to "get ahead" so that you don't come back to a mess; packing; arrangements for flowers to be watered or pets to be fed; bills paid up, etc. 

Then comes the sacred vacation days that you fill with as much as possible so that you "get the most of your vacation" (not to mention half the time is spent behind the lens of a camera capturing the memories), followed by a return home to reality with mounds of laundry and if your email inbox wasn't virtual, a similar heaping commitment. 

If the laundry and emails weren't a big enough burden on your shoulders, you've also got the guilt that comes with completely obliterating any ounce of willpower during your time away, with the fear of weight gained and fitness lost in such a short time span.  If this sounds like a typical vacation routine in your world, I hope you will find the following tips helpful in planning for your next healthy, relaxing vacation:

 

Wiggle room.  Determine what kind of "wiggle room" you are going to allow yourself on your vacation, in regards to your nutrition and fitness plan.  For example, if you're going to allow yourself desserts, set some type of limitation to it (i.e., allow yourself dessert after dinner... not at breakfast, lunch, nor in between).  On my cruise, there was a "spa" option every night at dinner - and I must say, they were delicious!  I did not feel that I was making any sacrifice by choosing that option.

 

Fun.  Brainstorm some fun activities you'd like to include in your vacation (for example: walking tours, jet skis, snorkeling), as well as a few last resort options (resistance bands, crunches, etc.) in case a day does not allow for an exciting activity. Doing something at least helps maintain your commitment level.

 

Appointment.  Sign up with your personal trainer or make plans with a friend for the week you return home - this appointment will help ensure you will get back to your fitness routine quickly.  Don't allow the stress of returning from vacation prolong you from getting back to your routine - have faith that everything will get done.

 

Plan ahead.  Prior to leaving, prepare a meal plan for the week you return.  This will allow you to get your grocery shopping done quickly and successfully without unnecessary cravings from vacation appearing on the list.

 

Express yourself.  Communicate effectively with fellow vacationer(s) so that you are not dealing with unnecessary temptations nor the food police.  You do not need the nightly temptation for a glass of wine, or the nagging of why you chose to have that piece of chocolate cake.  Remember, often the other person is trying to make your vacation enjoyable or be supportive, but it is up to you to communicate whether or not they are being successful at that. 

 

I hope you find these tips helpful before embarking on your next journey!  I wish you a vacation filled with the perfect balance of adventure, relaxation, and rejuvenation - that's what VACATION is all about!