Be. By Kate. Be Your Best Self, One Step At A Time.
  • Home
  • Train & Coach
    • Train & Coach
    • Workplace Wellness
    • Gift Certificates
  • Contact
  • Inspiration & Resources
    • Kate's Fitness & Nutrition Go-Tos
    • Be The Good with Kate: Physical Health-Related Episodes
    • Bit of Inspiration
    • Listen While You Work
    • Health In A Sec
    • Weekly Challenge
    • #TravelFit
  • The 101 Series
  • On-Demand Library

Healthy at the Airport

3/29/2022

0 Comments

 
Picture
How expensive is airport food, amirite??

But with so much time spent at the airport waiting for your flight, I don't know about you, but I get hungry! Or today, for instance, I didn't have time for lunch between teaching & getting to the airport.

So, this morning, I threw together my go-to "salad-in-a-bag" & had it waiting in the fridge to grab & pack.

Hear me out!

In a bag at home:
  • -Spinach
  • -Other veggies & toppings of choice
  • (For me today, that was a sweet potato & vegan cheese)
  • -Ground turkey
  • -Bit of olive oil & spices (turmeric!)

Literally threw it all in, shook it up, grabbed a 🍴 we had in the pantry, & I was set.

At the airport, yes, after security (you can bring food-- make sure you do!), I sat away from people (covid-safe), & had a delicious, nourishing salad!

Checking prices at the airport, those tiny little pieces of chicken thrown in some iceberg lettuce cost $13 😯

I always pack extra snacks when traveling. Save money, keeps me healthy, and you know all of that talk about digestive issues when traveling? The more water, healthy foods, and movement you can add in, the less you need to worry about that, too.

Some of my go-to snacks I pack:
  • apples
  • bananas
  • trail mix (homemade-- that way none of those 'oils added' nuts or 'sugar added' dried fruits
  • RX bars and/or the Target version
  • Jerky sticks (checking ingredients before buying)
  • Rice cakes if I have space
  • When not flying, protein shakes. When flying, the protein powder to then make my own!

Have you tried any of the above? How do you add healthy eating into your travels?
Picture
0 Comments

Travel & Be Well: Feeling your best on vaca

4/24/2021

0 Comments

 
Picture
Warmer weather usually means more travel...even with covid hovering around us still, we have been finding ways to safely find adventures.

Jeff and I are in Cape May right now. Thankfully both fully vaccinated, we have been able to stay away from crowds by being here in April, avoiding indoor restaurants, and finding a great Airbnb all to ourselves. Very grateful for the city escape!

I hear from a lot of people that they lose out on keeping up their fitness while traveling due to “not having my gym there” or “not having enough time”.  

How about we fix that? Travel = relaxing. I hope, at least! But things that sometimes cast an unfortunate shadow over traveling: tummy troubles, feeling anxious, guilt over lack of exercise-- don’t have to be the case.  

Tips for keeping the health goals and ‘happy feels’ going while having a great trip:

-Find accommodation within walking distance to various places.

-Pack healthy snacks and/or i.d. grocery stores/markets nearby (+ save money!)
You can find some of my go-tos here.

-Google terms like ‘healthy restaurants’ or ‘local cafes’ and see what you may find off the beaten path with healthier and/or unique offerings.

-Always have a bag/backpack big enough for a water bottle (or two) and a snack.  Dehydration = cranky, low energy, and overall not-so-good.  Additionally, salty restaurant foods and alcohol are dehydrators.  Drink your water as often as possible. This is a huge helper while traveling (and every other day!).

-Additionally, I find Nuun tablets to be life savers when out and about for long periods of time.  Electrolyte tabs that you put in your water that help with energy levels and that ‘hangry’ feeling.

-Make a treat out of your morning coffee or smoothie by walking to a small business (when plausible). We love doing this. An inexpensive way to change up the morning, explore, and shop local.

-10 minutes first thing goes a long way: Don’t have time for a big workout? Do 10 minutes of something-- a yoga flow, some Pilates, jumping up and down, running around the block, anything!  I recommend doing this first thing as the rest of the day can certainly end up going in any which way when on vacation.

-If you could use a break from the rest of your travel companions (hey, it happens), check out local active options.  Beach yoga, walking tours, hikes, a bootcamp class in a studio you can’t find near your home, etc.

-Get your partner in on it. Who is traveling with you? Encourage each other to go for a long walk to explore, a run through the place you are visiting, or packing a soccer ball and kicking it around in a nearby park.  Our favorite way to explore new places is on foot-- walk, run, or even bike!

What tips do you have for staying well while traveling? Let me know by tagging me on Instagram @be.bykate
I look forward to hearing about your adventures!

Kate

Picture
Long time sitting in the car en route? 10min to help that here!
0 Comments

#TravelFit

2/12/2020

0 Comments

 

Quick ideas for staying healthy on vacation 

Will be more on this in future posts, but to begin:

I hear it often: “Ugh, I loved my trip but now I feel off the wagon!”
You can still love your trip but keep the ball rolling with health and fitness.  It takes only a bit of extra planning and time. Worth it. Read on:

Categories today:
-Food
-Fitness

FOOD.
Tricks to keeping your body happy:
  • Pack snacks. Especially protein-filled, good-for-the-body snacks.
    • Examples:
      • RX Bars
      • EPIC bars
      • Fruit
      • Dried fruit and nuts
        • Raisins, Apricots, Almonds, Walnuts
      • Protein powder to mix into coffee or milk
        • My favorites include pure pea protein (brands on Amazon at great prices) and Vital Proteins
  • Google Maps → Grocery Stores
    • Find inexpensive and healthy options to supplement the treats of going out wherever you are. 
      • For example, want to save money on eating a meal out, what are your options at the store?
      • Healthy options for breakfast on the go-- apples, bananas, plain yogurt (great deal in western Europe!), local fruits and vegetables, healthy smoothies (no or minimal added sugars, high in protein!)
  • Keep your water intake up
    • Especially if somewhere where you are walking a lot, our bodies need hydration (nope, that mojito does not count)
    • So this also may mean noting where restrooms are while out and about ;)

FITNESS.
You don’t need to spend an hour of each vacation day in the gym to keep your goals in motion:
  • Workouts doubling as free tours
    • A run along the Seine in France, a run along the Boston Marathon route, a run through Hyde Park in London
    • Outdoor bootcamp in a gorgeous locale, utilizing stairs, benches, and so on
    • Be sure to educate yourself on your surroundings’ safety, stay in populated areas, and keep alert
  • Classes
    • If at a larger hotel or resort, do they offer a fitness class? I took an amazing outdoor yoga class at Princeville Resort in Kauai!
    • Want to see how the locals exercise?  Check online for fitness classes nearby.  Or, if you are a ClassPass user, check the many cities in which they are represented.
  • Exploring the area anyway!
    • If you were already going to be walking a lot on your trip, awesome!  This counts COMPLETELY. 
      • I was just in Porto, and my legs and glutes got a heck of a workout each day walking all over that hilly city!
    • Are there walking tours offered? Often these can be found at very low prices or even ‘free with just a tip’
    • Have an option of a taxi or a walk? Think about that walk… 
      • Italian gelato + walking to the next sight = #balance
  • What is at your hotel/bnb/resort?  
    • Exercise equipment? A treadmill?
    • Laps in the fancy resort pool
    • Going up and down the stairways a few times!​
  • Virtual Training
    • This one is a personal shout-out, but fits too perfectly here not to share if could be of help to you!
    • Setting up Facetime in your hotel room, gym, or random open space as you are led through a workout completely tailored to you LIVE. Personal trainer is just on the other side of the screen, in real time.
    • Name your time: 20, 30, 45 min...whatever you have time for. Every bit counts!
    • Pilates, barre, or bootcamp-style session.
    • Prior clients examples: 
      • two high-intensity 20-minute sessions during his vacation
      • each morning, a Pilates session for 45 minutes to get that body woken up and worked before sightseeing 
    • More here. Shoot me an email if you’d like to schedule: kcherich at gmail.com

Just 20 minutes of your day makes a huge difference!
    
Do you have any #travelfit tips you would like to share? Let me know,
Kate
^fabulous hike in Hawaii
0 Comments

    Be.
    ​By Kate.

    Be your best self. One step at a time.

      Know When A New Post is Published!

    Let Me Know!

    Archives

    April 2025
    February 2025
    May 2023
    November 2022
    September 2022
    July 2022
    June 2022
    May 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020

    Categories

    All
    A Bit Of Inspiration
    Daily Dose Challenge
    Health In A Sec
    Listen/Read While You Work
    Some (More) Good News
    TravelFit

    RSS Feed

Powered by Create your own unique website with customizable templates.
  • Home
  • Train & Coach
    • Train & Coach
    • Workplace Wellness
    • Gift Certificates
  • Contact
  • Inspiration & Resources
    • Kate's Fitness & Nutrition Go-Tos
    • Be The Good with Kate: Physical Health-Related Episodes
    • Bit of Inspiration
    • Listen While You Work
    • Health In A Sec
    • Weekly Challenge
    • #TravelFit
  • The 101 Series
  • On-Demand Library