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You have been there. Pulling into a driveway or hotel parking lot. Exhausted and grumpy. Stiff and sore.
It doesn’t have to be that way.
One of my private mentoring clients inspired me to help you with travel exercises … so you arrive happy.
Share this with a friend or family member who is traveling for the holidays. They will thank you.
Doug and I just got back from a huge birthday hiking trip. Let me know what you think of the highlights and what bucket list trip you might start planning.
10 years ago, for my 40th birthday, I decided to celebrate by hiking at least 40 miles in Utah and CO.
We hiked all over Arches National Park
And to Hallett Peak in the Rocky Mountains. As you look through my website you will see several pictures from that trip.
That trip was so much fun we got the idea to hike for every “big” birthday. Pretty good motivation to stay active when your goal is to hike 80 miles for your 80th and 90 miles for your 90th, right?
This year’s celebration included the Grand Tetons in Jackson Hole WY, the wilderness area named for the famous Jedediah Smith, and, of course, Yellowstone.
By the end of the trip - in the final clip - my sleep loss is very apparent. And that just means lots of travel lessons I will share with you in the next video.
I share a lot of the scenery and inspiration in video I took for you while on the hikes. Grab a cup of tea or coffee and enjoy!
Let’s get started.
If your goal is simply to see the Tetons, just fly in to Jackson Hole and then hop a plane back home. As soon as you step foot on the tarmac and turn around, there they are.
On the drive to our condo, we stopped by the Silver Dollar Saloon. A friend had asked me to take a picture of an elk for her. The only way I could guarantee that was taking a picture of my elk tip salad. Fortunately, in the video you’ll see I caught footage of an elk calling.
Our first hike I experienced a life lesson on perspective.
There are at least 12 lakes in the Tetons. We hiked to see Phelps Lake, with our focus toward the lake.
When we turned around the rock face and canyon caught us by surprise. It was there all along, but we didn’t see it.
So, in life, what am I seeing only one side of? What do you need a new perspective on?
Our next hike was an oops hike. Otherwise known as we got lost. Which, next video I have more lessons to prevent that for you.
The first couple of days I planned easy hikes so we could get adjusted to altitude. The hike was beautiful, despite being lost. After passing part of this lake (later found out it’s called Jenny Lake) we headed up some steep switch backs.
Fortunately a park ranger crossed our path and said we were headed to Inspiration Point, and passed where we needed to be a couple of miles ago. We turned and went back down the mountain.
That afternoon was a short hike to Leigh Lake, because we wanted to get in before the predicted storm hit.
Be aware in the mountains. The day before we flew in, sunny skies were the forecast. Within a couple of days the prediction changed to a snow storm. And it definitely snowed. Enough our hiking plans got rearranged, but we still got to hike.
The morning after the snow storm we let it melt off the roads, and then headed to another lake - Taggart Lake in the afternoon.
Since the trails were so icy, we drove the next day to Yellowstone.
Following the Yellowstone adventure was our hardest hike. We trekked to Amphitheater Lake, a subalpine lake formed in granite. The trail there is steep and we didn’t have trekking poles to help with the ice, but the views getting there are as stunning as the lake itself.
Then the next day we got to summit Taylor Mountain with Diane, our guide from Teton Backcountry Guides. We learned history and nature we would never have known without her expertise. When you hike or ski in Jackson Hole, contact them. https://tetonbackcountryguides.com/
As a quick example, Diane pointed out Indian Paintbrush, the state flower of Wyoming. For eight hours she taught us about the area.
She also explained how they ski this mountain side - once there is 3 feet of snow. “When the coneflowers are covered, we know it is safe to ski.” I was intrigued to learn how avalanches get started - even though I have no desire to ski.
The next morning we got up super early and drove to watch the sunrise over the Tetons. We saw one of the funniest scenes. A bison jump a fence! Did you know Bison - these huge animals - can do a 6 foot standing jump?
One of our last hikes was to Grand View Point, where you hike to a summit overlooking lakes on both sides.
Make sure to watch next week’s video as I share with you the hiking, and travel , and life lessons.
You’ve got a friend who tried X and it worked. You tried it and it failed spectacularly.
When your friend prepped his meals on the weekend, he raved about how it saved him time and effort during the week. You tried it and you were miserable doing it and the food ruined in the cute little containers.
Another friend tried martial arts classes and ended up practicing every day. They got fit so quick you were inspired to join in. After a week, you started finding excuses to not practice and after a month you dropped yet another gym membership.
You saw a friend on social media selling a special shake that’s giving them amazing energy. You bought it from them and it’s just giving you indigestion.
I chose the tagline for ViREO Life carefully. Find your path. Fulfill your potential. The only way to fulfill your unique potential is to find your unique path. Your path is the steps, the tactics, of your lifestyle to get the results you want.
Does that mean it is just a shot in the dark to find what works? Absolutely not.
You apply the principles of sticking with habits and you quickly find your tactics.
Let’s take those three common examples I mentioned at the beginning.
For the friend who likes to prep food - perhaps their personality likes methodical planning and their evening are committed to working late. For you? Perhaps you enjoy going out to eat in the evenings with your buddies -- while the prepared food goes bad in your fridge.
Perhaps your martial arts pal loves to engage mentally with their exercise and be with people, and perhaps you need to let your mind wander and have some alone time. Sounds like a walk in the park would be a good experiment.
There are several questions I use when guiding clients. Here are a few questions to ask yourself:
What was fun in childhood?
What fulfills you?
What do you like to do on vacation?
What makes you come alive?
What makes you laugh?
Who do you enjoy?
What relaxes you?
What activities absorb you, to where you lose track of time?
Let’s compare two recent Sunday afternoons.
So, as I’m cooking I eat a few nuts. Then some fruit. Then, well, you get the idea. Not junk food, but not eating because I was physically hungry. (The first phase of Intuitive Eating.)
So, I honor the need and I nap.
Ta-da. There was no standing and grazing mindlessly.
When I reflected on the previous Sunday, I realized I had needed to chill and nap. Hence, the munchies to keep me engaged and alert. A classic situation.
Before I give you the solution, I’ll tell you about a client with a different situation, but same lesson.
This individual owns a business and works a ton of hours. But they wanted to increase their exercise.
The solution is one I learned in ocean kayaking.
The problem is, you don’t automatically know when you’ve crossed into a red-zone of too tired.
The munchies are a red flag for me. When I notice myself wanting to snack, I ask myself “am I hungry?” If the answer is “no”, then it’s the munchies. That signals either I’m bored or tired or stressed. Something needs to be addressed.
On the Sunday I was prepping my healthy meals, I ignored the signal because I was so determined to get it done. Usually, I have learned to listen.
The business owner wanting to increase exercise also used the second step: A single go-to action. For them, the go-to action was get outside for a 5 minute walk. The walk re-energized mentally and didn’t add an hour to their day. By the end of the day, with several of these 5 minute breaks, the step count got to goal and they got their work done.
For me, my go-to is a 30-60 second relaxed breathing break. In those few seconds I can identify what my red-flag (the munchies) are telling me I actually need. Even if I can’t meet the need right then, I keep the habit of eating intuitively.
While growing up I suspected I had developed an unhealthy relationship with food – and sometimes even exercise. But it was years later at a work potluck Christmas party that I knew I absolutely had a problem and had to change.
Everyone else was at the buffet ooh-ing and ah-ing over different dishes colleagues brought.
“If I eat that _____ I’ll have to workout extra tomorrow. Who knows how many grams of ____ it has.”
“I want to try ____ but if I do I’ll probably not be able to stop eating it.”
“I’ll be good and just have the veggies I brought. If I break my diet I’ll lose control.”
I realized I was the only one, apparently, who did not feel she could enjoy the food, the people, or the party and I stayed as far away from the table as possible. Why? I thought something was wrong with me.
By that party I had spent almost 20 years fine-tuning my “diet mentality,” through the various diet and exercise rules I learned from the media.
I wanted to exercise just because it felt amazing and made me strong and healthy. Not because it burned calories I’d eaten the day before.
I wanted to eat a balanced meal because it was satisfying.
I wanted to enjoy a cookie without fear of eating five.
I wanted to go to a party and enjoy it all.
Scratch that.
I didn’t even know that was possible. All I could fathom was maybe not being consumed with worrying about every morsel, gram, or repercussion after a party.
Thankfully, that part of me is a distant memory, because …
I found my path to THRIVE.
I released a course where I’m going to share with you the mindset, principles, techniques, tools and skills practiced by people who find – and follow – their unique path to health, wellness, and a Thriving Life.
It’s called …
While there are so many health benefits to this way of life, the most surprising benefit has nothing to do typical health-parameters.
It has to do with relationships and accomplishing life goals.
Huh?
Let me explain. Envision that same work party where I locked myself away in the bathroom. If my mind had been free from food-fear, I would have been mingling with colleagues and enjoying getting to know their families, enriching my relationships.
And when my mental and emotional space is not cluttered with how many calories I eat or burn or how much I do this or that, my mind is free to be creative and pursue dreams. Plus, there is way less stress.
Here are the six reasons you need to find your own path …
You can learn the difference between physical and emotional hunger.
Food was created to bring you pleasure, but it is not what heals hurts or brings peace.
Exercise has many ways that it lifts your mood, but there is a point of using exercise to escape struggles vs. helping you overcome them.
When you sit with discomfort and find what actually fills you emotionally, your strength of self grows. Your confidence to live and handle difficult situations increases.
This one is huge.
When your mind is cluttered with searching for the next diet or exercise program, or finding recipes that fit the new fad, or shopping for the latest exercise gear you cannot focus on what really matters most to you in life.
It may even go deeper. If you are staying focused on analyzing food / exercise to avoid dealing with something else, it is time to move forward.
If you are hiding your best self behind counting this or that, trying to control every bite or workout, it is time to open the curtain and step out on your stage.
You sleep well, you wake up with energy, and it stays consistent throughout the day so you can accomplish your goals and still enjoy family and friends at the end of the day.
Food police? Exercise drill sergeant? No more. Either from others or yourself.
You confidently handle critics.
You also are able to tell yourself “no” when a choice does not value you.
When your excitement comes from discussing the latest fad exercise or diet, it is a boring life.
However, when you have recent adventures or a book you read or a funny family gathering or ____ to talk about, conversations have life in them.
You meet up with people, confident as you accept yourself and others, with less judgement.
Social situations around food are no longer stressful.
You have the physical fitness to enjoy the adventures you want.
When you learn what works for your body and your lifestyle, and you have the tools and techniques to stick with it, you reach your goals.
You feel successful along the journey because you are living what you value.
#7 – This is a bonus reason because I recently had a conversation with a client and this reason came up – so I added it:
This client was waiting on the inspiration to make changes to come from his circle of family and friends. I challenged him “Think about who you want to be. Do you want to be the person who waits to be led or do you want to lead? Do you want to be influenced or do you want to influence?” I challenge you, too. When you find your path to Thrive, you will inspire others to do the same.
This is what finding your path to THRIVE brings you. It is one of the most amazing adventures you’ll ever go on.
Want more time with your family and friends … plus a way to increase your motivation, strength, energy, metabolism? Oh, and have things to do in the summer when you (or family) are bored?
Take this summer workout challenge for the next 4 weeks.
I’m taking it with you and going to post on my Instagram and Facebook pages what I’m doing. Check it out — and share what you are doing too!
Let’s rock this summer fun!
Celebrating National Heart Health Month … let’s talk about 10 ways to improve your heart health and decrease your risk of cardiovascular disease.
Step number one: When was your last annual check up with your doctor? If it has been over a year, stop reading this and call to set up your appointment. Getting your baseline “blood work” (blood sugar, cholesterol, etc.) and talking with your doctor about your heart health is foundational.
While you are waiting for the appointment day, start walking 20 minutes a day for 3 days a week. In a 2001 study in the Journal of the American Medical Association even “1 hour of walking per week predicted lower risk” of heart disease.
3. Got that baseline walking as a habit? Then let’s build up the walking to 20 minutes to an hour on 5 days per week. This will lower your risk even more.
4. Trouble fitting in the extra walking? No worries. Your heart doesn’t care how it gets worked, it just wants to get worked. Try cleaning house at a brisk pace or washing your car by hand or push mowing your lawn. Or try these other ideas.
5. Needing some family time? Playing tag and throwing Frisbees can get your heart pumping. (Especially if you are like me - walking to get it when I don’t catch it.)
6. Smoking? Exercise can help you kick the habit. Seek the help you need to stop.
7. An apple a day … or oatmeal … or beans … or nuts/seeds … or even avocados. These are all rich in the type of fiber that helps to lower “bad” cholesterol.
8. Laugh. A. Lot. It is great to help reduce blood pressure…which relates to #9.
9. Stress less. What are your stress triggers? How do you relieve stress? Stress comes at us all, so have a plan.
10. Strength train. Once you have your walking or other heart-pumping exercise in habit, add some strength training to increase your “good” cholesterol. Even two strength training sessions per week will help your heart health.
Questions? Let me know.
While growing up I suspected I had developed an unhealthy relationship with food – and sometimes even exercise. But it was years later at a work potluck Christmas party that I knew I absolutely had a problem and had to change.
Everyone else was at the buffet ooh-ing and ah-ing over different dishes colleagues brought.
“If I eat that _____ I’ll have to workout extra tomorrow. Who knows how many grams of ____ it has.”
“I want to try ____ but if I do I’ll probably not be able to stop eating it. I’ll lose control.”
“I’ll be good and just have the veggies I brought. If I break my diet I’ll be bad.”
I realized I was the only one, apparently, who did not feel she could enjoy the food, the people, or the party and I stayed as far away from the table as possible. Why? I thought something was inherently wrong with me.
Truth? By that party I had spent almost 20 years fine-tuning my “diet mentality,” through the various diet and exercise rules I “learned.”
I wanted to exercise just because it felt amazing and made me strong and healthy. Not because it burned calories I’d eaten the day before.
I wanted to eat a balanced meal because it was satisfying.
I wanted to enjoy a cookie without fear of eating five.
I wanted to go to a party and enjoy it all.
Scratch that.
I didn’t even know that was possible. All I could fathom was maybe not being consumed with worrying about every morsel, gram, or repercussion after a party.
Did you see?
I released a brand new course where I’m going to share with you the mindset, principles, techniques, tools and skills practiced by people who find – and follow – their unique path to health, wellness, and a Thriving Life.
It’s called …
THRIVE LIFE (Go here to learn more; we get started in just a few days.)
While there are so many health benefits to this way of life, the most surprising benefit has nothing to do typical health-parameters.
Huh?
Let me explain. Envision that same work party where I locked myself away in the bathroom. If my mind had been free from food-fear, I would have been mingling with colleagues and enjoying getting to know their families, enriching my relationships.
And when my mental and emotional space is not cluttered with how many calories I eat or burn or how much I do this or that, my mind is free to be creative and pursue dreams. Plus, there is way less stress.
Here are six reasons why you need to learn your path to THRIVE.
You can learn the difference between physical and emotional hunger.
Food was created to bring you pleasure, but it is not what heals hurts or brings peace.
Exercise has many ways that it lifts your mood, but there is a point of using exercise to escape struggles vs. helping you overcome them.
When you sit with discomfort and find what actually fills you emotionally, your strength of self grows. Your confidence to live and handle difficult situations increases.
This one is huge.
When your mind is cluttered with searching for the next diet or exercise program, or finding recipes that fit the new fad, or shopping for the latest exercise gear you cannot focus on what really matters most to you in life.
It may even go deeper. If you are staying focused on analyzing food / exercise to avoid dealing with something else, it is time to move forward.
If you are hiding your best self behind counting this or that, trying to control every bite or workout, it is time to open the curtain and step out on your stage.
You sleep well, you wake up with energy, and it stays consistent throughout the day so you can accomplish your goals and still enjoy family and friends at the end of the day.
Food police? Exercise drill sergeant? No more. Either from others or yourself.
You confidently handle critics.
You also are able to tell yourself “no” when a choice does not value you.
When your excitement comes from discussing the latest fad exercise or diet, it is a boring life.
However, when you have recent adventures or a book you read or a funny family gathering or ____ to talk about, conversations have life in them.
You meet up with people, confident as you accept yourself and others, with less judgement.
Social situations around food are no longer stressful.
You have the physical fitness to enjoy the adventures you want.
When you learn what works for your body and your lifestyle, and you have the tools and techniques to stick with it, you reach your goals.
You feel successful along the journey because you are living what you value.
This client was waiting on the inspiration to make changes to come from his circle of family and friends. I challenged him “Think about who you want to be. Do you want to be the person who waits to be led or do you want to lead? Do you want to be influenced or do you want to influence?” I challenge you, too. When you find your path to Thrive, you will inspire others to do the same.
This is what finding your path to THRIVE brings you. It is one of the most amazing adventures you’ll ever go on.
You feel like you need to get away from it all. You want to spend a week at a spa, refreshing your body and mind. But arranging life to do that? Maybe later, you say.
Don't wait until life hands you a week to take care of yourself. Create a weekend - or at least a day - for an in-town spa retreat.
1. ENVIRONMENT
A spa setting is typically clean and quiet, with a lot of nature. So plan to get the house clean before the weekend, perhaps even hiring a residential cleaning company (or your teenagers, if they have a clean-streak). This is a great time to purchase new bath towels, if needed. Or break out the plush bath towels you saved for guests.
Quiet? What a great excuse to have the younger kids visit the grandparents overnight. The teens may stay with friends, or perhaps they want to join you in a spa-weekend.
Nature? Inside the house, add fresh flower arrangements in each room. Outside the house, enjoy a nearby park for journaling or walking. Another way to add nature is candles, especially beeswax candles. The purest I have found is www.nashvillewaxco.com. The way the wax is processed makes a difference in what you breathe.
If these ideas don't work...there's always a nice hotel or bed-and-breakfast option.
2. MENTAL SPACE
One of the joys of a spa is letting your mental-to-do list take a break. That is another reason to have the house cleaned ahead of time. Plan on Thursday and Friday evenings to have the laundry, grocery shopping, and any other weekend chores already complete.
If cooking is a relaxing pleasure, you can leave that for your weekend spa. If cooking is a chore, then arrange catering. (If you live in the Nashville area, check out Linda's Perfect Platters - she cooks from scratch whatever you'd like. You can find her company on Facebook.)
Turn on your "out-of-office" messages and leave your calendar behind. Don't check your social media. Unplug. Scary? Maybe. But I promise you will be grateful by Sunday night.
3. PLEASURABLE, HEALTHY FOOD
Speaking of cooking, spa food is delicious and good-for-you. Focus your menus around fresh vegetables with lean poultry and fish. Add lots of cucumber-lemon water. Perhaps visit a farmers market mid-week to pick up your in-season vegetables.
If you do not want to cook during the weekend, pre-cook your meats and enjoy as leftovers on salads.
4. LEARN A LITTLE
An occasional class is nice at a spa, so include a video or a book on a self-care topic. If you are wanting to learn about exercise, read LePersonal Coach by Valerie Orsoni. If eating and living healthy are your desire, then The Self Compassion Diet by Jean Fain or any book of the French Women Don't Get Fat series. (Of course, this would be a great weekend to start Go Forward: 28 Days to Eat, Move, and Enjoy Life God's Way.)
Don't forget that your best expert on you is, well, you. So journal each day; see what insights are revealed.
5. ACTIVITIES TO BOOK
Here we get to the essence of a spa. A spa should include novelty and familiarity.
Enjoy next weekend at your personal in-town spa.
When it is cold and snowy outside, you may want to hibernate. But don't! Get moving inside.
Imagine no longer feeling stretched too far or like you’re running toward burnout.
The Ultimate Guide to Beating Burnout is designed for busy professionals and leaders like you:
People striving to Feel Great and Be Great - in work, family, and adventure.
Get ready to:
Reclaim your energy and focus.
Strengthen your mental and physical well-being.
Create space for what truly matters in your life.
You actually can have it all, without burning out.
ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
© Copyright 2016 Vireo Life and Sheri Traxler. All rights reserved, including text, photos and other material presented in this site.