POST TRAVEL REMEDIES: FITNESS TIPS AFTER VACATION

TRAINERS: NIKE, TOP: SWEATY BETTY, LEGGINGS: SWEATY BETTY.

Lately I've been discussing some post-travel remedies to get back on track after you overdo it on a holiday. We've already talked about some beauty tips and nutrition tips so today we're diving into fitness. 

If you want to indulge in all the delicious foods whilst traveling, you'll want to balance it with exercise. Even if you have a crazy fast metabolism and aren't concerned with the impact on your waistline, there are dozens of other health factors you should still consider (which are pretty obvious and not worth diving into). 

While I typically focus on yoga, I knew I needed to add some HIIT (high intensity interval training) into the mix if I wanted to shave off "my croissant layers." And while I knew this needed to happen, I still have no clue exactly how much weight fluctuated for a few reasons. First, Europe (and pretty much everyone else in the world besides the US) uses the metric system- meaning they track weight in kilos rather than pounds. If that's not confusing enough to an American, in the U.K. they take it a step further and then convert their weight into stones (6.35 kilos = 1 stone). Given my disdain for math, I simply relied on the "hey, my pants are feeling pretty snug" method. 

Whether you prefer my method or proper mathematics, if your goal involves weight loss you'll want to be sure to find some workouts that involve both cardio and strength training (again, HIIT is ideal). After trying several studios in London, and continuing this program once I got home to Nashville, I found a couple places that were exactly what the doctor ordered. 

BEST'S BOOTCAMP

During my first month in London, I decided to use ClassPass since I wasn't familiar with any fitness studios in the city. Whilst searching for a HIIT (high intensity interval training) option, I came across Best's Bootcamp right between the Embankment and Charing Cross tube stops and decided I'd give it a go. Straight away I was a big fan. Aside from it being an incredible workout, there were lots of other things I loved about it that made me want to be there. They boast a friendly staff, resident DJ (who mixes new music everyday), state of the art equipment, lavender-scented iced sweat towels after your work out, and luxe beauty products in the changing rooms (complete with L'Occitane shampoo + conditioner). 

When I extended my trip to spend another 6 weeks in London, I knew I wanted to work with Best's to get back on track in the fitness department. So I committed to 5 classes a week for 5 weeks, and then one week with 7 classes (yes, that means I went everyday). At first, it wasn't easy (my lungs and muscles hurt like hell) but I kept going. Aside from enjoying the studio environment so much, I quickly made friends with the staff and loved having their accountability. While they didn't actually have to do anything to get me there, the simple fact that they knew me by name and would notice if I was a no-show kept me committed to showing up each day.  

While getting there is half the battle, giving it your all isn't easy either. At Best's there are no excuses to not give it... well, your best. Their ground-breaking instructor cam gives you total visibility on every move so that you can watch a 360-degree view of your trainer demonstrating each exercise while they talk through the main coaching points. And while the lights go down once class starts (to both allow you not to feel self-conscious of others watching + also to make you feel like you're in a night club rather than a gym) don't be fooled into thinking your instructor isn't watching. I can think of multiple occasions when I was called out because they knew could run faster (again: accountability).

If you're one that get's tired of doing the same class everyday (even if the exercises are changing) fear not. Best's also offers cycle classes in the same studio with all the same perks and amenities previously mentioned. I personally found enough variety in the Bootcamp classes but it was great knowing I had options all within one place. 

I felt significantly better when I left London than when I got there, all thanks to Best's. If I hadn't found a studio, workout + staff that I enjoyed so much, there's no doubt I would have struggled more to stick to my goals. For those of you in London, I can't recommend trying them enough! And now is the perfect time because they're offering 25% off a pack of 20 classes using the code NOSTRINGSATTACHED if you buy before the end of January.

Thanks so much to Best's Bootcamp for an amazing 6 weeks of workouts! I'll definitely be back when I come to London again this spring :) 

SCARF: NORDSTROM, LEGGINGS: SWEATY BETTY, TOP: SWEATY BETTY, TRAINERS: NIKE.

While on the "thank you" topic, thanks so much to Sweaty Betty for providing me with some new work-out gear while I was in London (I had seriously under-packed in this department so you saved the day!) I've always been a loyal Lulu-lover but I instantly fell in love with all the new bits I received. If you've never shopped at Sweaty Betty before, check out their online store (they do have a few US locations too!)

Having proper work-out gear that you feel good in (as silly as it may sound) really does help you get motivated to get dressed and out the door. Here are a few of my latest favorites to give you some inspiration for your next sweat session. 

Once I came home to Nashville, I knew that I wanted to keep up the progress I had made at Best's by including more HIIT classes in my current routine. So along with my 3-4 classes every week at Shakti Power Yoga (an amazing studio that I highly recommend), I've been going to 1-2 classes a week at Shed Group Fitness. 

 

 

SHED GROUP FITNESS NASHVILLE

SHED is hands down the most intense workout I've done in Nashville. I tried it for the first time just before I left for Europe, so I was excited to go back when I got home. In every class, you're led through 3-5 stations of moderate to high intensity exercises. Each station lasts around 5-8 minutes and includes options for all fitness levels.  Not only does it tick the HIIT box, but it also is a studio environment that I enjoy. The music is always great, the staff is always friendly, and I love that you have some liberty to choose which station you want to start with (seems a bit less miserable that way!) So many of my Nashville friends love it here, so I always have a workout buddy to go with. 

If you’ve never tried SHED, you can get your first class for just $10, PLUS this Saturday, Jan. 28th all classes are FREE!

TOP: SWEATY BETTY, TRAINERS: NIKE, LEGGINGS: SWEATY BETTY.

While this is the particular plan that has worked for me, I realize not everyone will have the same goals (or be in both London and Nashville!) Regardless of where you are, it’s important to stick to these general rules of thumb if you’re wanting to get back on track coming off of a holiday: 

• Focus on HIIT (high-intensity interval training) to shed weight. 

• Find a studio environment near you that you'll enjoy going to.

• Find accountability (be it a friend or through your studio) so you're less likely to quit. 

• Find proper work-out gear that you love to motivate you to get dressed + go everyday. 

Have you found any other tricks to be effective or motivate you in general in the fitness department? Let me know in the comments below! And stay tuned for some more travel posts this week on more European destinations!

xx-

Whitney

POST-TRAVEL REMEDIES: POST-VACATION BEAUTY TIPS

LA MER CREME DE LA MER, CUYANA LEATHER TRAVEL CASE SET.

As I've mentioned before, travel causes us to neglect a lot of important self care. Earlier this week, I shared some nutrition tips to help you get back on track after vacation when you overdo it. Today, I'm shifting the focus from nutrition to beauty + wellness. 

Most of us have some type of beauty routine when we're at home to properly care for our skin, hair and nails that we rarely stick to whilst traveling. When I got to London after 3 months of hopping around, my hair was dry like straw, my roots had grown out (and NOT in a chic ombré fashion), my skin had broken out like I was a teenager, and don't get me started on my nails. Needless to say, I needed help. Sometimes you can do these things on your own, but other times? You need to call in the professionals. 

So if you find yourself in need of some beauty or wellness TLC after neglecting yourself for a bit (be it from traveling, the holidays or any other reason) Here are a few tips I found to be extremely helpful. 

1. REFRESH YOUR HAIR WITH A NEW CUT AND COLOR

My hair had grown pretty long but it was in bad shape (I got really creative at masking it to look somewhat decent in pictures for editorial purposes). So when I got to London I started searching for salon partners to help me fix the mess on my head. Enter Atliers Salon by Josh Wood. 

Josh Wood is credited as being the most influential and respected hair colorist in the world and owns multiple salons across London. I went to Lansdowne Atelier (which is set in an idyllic Mews House right by Holland Park) and fell in love with the beautiful interior. Since they're in collaboration with SoHo House, they serve fresh menu items from their cafe so I got to enjoy a delicious açai bowl and an almond milk latte whilst getting my hair done. First, I sat down in the chair and let Danielle Keates (Instagram here) freshen up my color. I'm pretty protective of who I let treat my blonde (I mean, it's part of my blog title if that tells you anything) and she did not disappoint. Not only is she incredibly talented at what she does, but she was so sweet and lovely to chat with. After she finished my color, I sat down with James Pryce (Instagram here) to cut off my dead ends. Originally I asked him to keep as much of my length as he could, but he managed to talk me into trying a long bob with some grown out fringe. Normally I wouldn't cave so easily but I quickly decided James could do anything he wanted when I learned he was the one who did Kate Middleton's wedding hair (WHAT?!) I'm so glad I listened to him because I absolutely love the cut -- especially the grown-out "fringe" (or bangs as we call them in the states). 

Aside from giving me the fresh look I needed, they provided me with appropriate product to care for my damaged locks and maintain my new do. I will absolutely go back to them whenever I'm in London, and I recommend you go see them if you're in the area as well.  

While a refresh to your hair isn't something you should do on your own, there are some things that you can. Danielle told me that it's important to use a purple shampoo and purple conditioner (if you're a blonde) to keep brassiness at bay. Not a blonde? Try something for all colored hair (like this Oribe shampoo and conditioner) or if your hair is more damaged try a nourishing repair shampoo and conditioner (can you tell that I LOVE Oribe? It smells amazing!) 

Regardless of your hair's condition, it's important to keep your it nourished, so try a daily nourishing oil for your ends (like this amazing Oribe gold lust) and a mask (like this living proof restore mask or this Moroccan Oil intense hydrating mask) that you can use once a week or every few days for some extra TLC. 

And aside from what you use topically, it's also worth taking some hair and nail supplements like these Red Carpet Capsules or Marlyn Formula 50. 

 

2. REFRESH YOUR SKIN WITH A FACIAL

Your skin is constantly picking up dirt + impurities, but especially whilst traveling. Prior to moving abroad, I got facials (from Niki at Hyde Salon) on a regular basis because I started noticing a drastic improvement in the quality of my skin. Niki explained that proper extractions pulled out all that dirt your skin naturally collects and prevents it from turning to blemishes. 

Extractions aren't something I'd recommend on your own, so go for a proper facial with someone you trust. And if you can't swing a facial at the moment, go for a pore purifying clay mask instead (my favorite is this one by Vichy that I picked up at a pharmacy in France).

I decided to make a day of it and go to the spa rather than just a facial, so I went to Mokara at the Omni Hotel in Nashville. They did a fantastic job treating and extracting without picking or over-agitating my skin (not to mention they used organic Hungarian products by Éminence that were incredibly luxurious). Even days later my skin still feels significantly better than it has in months. 

After the facial I wanted to make the most of the facilities at Mokara, so I went for a steam in the sauna  (and also sampled the soap, lotion and every other toiletry they had available, because #spaday) until it was time for my next treatment-- which brings me to my next topic...

3. REFRESH YOUR MUSCLES WITH A MASSAGE

I've always thought of a massage a simple a form of relaxation and a way to spoil myself. But while getting one at The Heritage Killenard during my stay in Ireland, my therapist told me she was seriously concerned about all the knots and tension all over my body. After a bit of questioning we realized it was from lugging my suitcases everywhere, which she proceeded to warn me could lead to serious back injuries or muscle strains. She advised I avoid carrying luggage if possible, or to at least start getting regular massages. Seeing as I'm not in a position to hire my own bellhop, a massage now and then is the more affordable option. So during my spa day at  Mokara at the Omni Hotel in Nashville, they worked on the knots and tension I'd accrued since Ireland. 

I may sound like a diva for saying this, but it really was necessary. I didn't realize how much damage I had done to my muscles and how tender I was all over from haphazardly throwing my <overweight> suitcase from trains to planes to automobiles. And to make matters worse, my suitcase wheel broke way back in Lake Como so I had to exert even more energy to pull it everywhere (I have friends as my witnesses). Long story short, whether you realize it or not travel takes a toll on your body. In addition to all the luggage, you also have to consider the shift in your bed at different hotels, attempting to sleep in a terribly uncomfortable seat during an international flight, combatting dehydration and overall, just burning through way more energy than normal. If getting a proper massage after a long trip is within budget, it really does leave you feeling noticeably different after. 

After my treatments at Mokara, I spent almost 2 hours in their relaxation room to let myself rest (without my laptop). I read my book. I drank some champagne. I flipped through some magazines. I even laid there with my eyes closed for a bit doing absolutely nothing. After months of going non-stop, and weeks of continuing that pace when I got home, it felt really great not only to take care of myself, but to feel pampered too. 

If you find yourself in Nashville and are in need of any sort of spa service (or if you simply want a day of relaxation) be sure to visit Mokara. You won't be disappointed. 

While I found these 3 things to be the most vital, there are dozens of other things you can do to tend to yourself and make up for some of that vacation neglect. Go for a mani + pedi. Soak for a while in a nice bubble bath. Exfoliate dead skin with a sugar scrub. The list goes on. 

What else do you do to get back on track in this department after a vacation? Let me know in the comments below! Stay tuned for more post-travel remedies next week. Until then? Have a wonderful weekend, friends!

xx-- Whitney

Post Travel Remedies: 4 Tips to get back on track after vacation

Travel is an amazing experience that clearly, I'm a big fan of. But the other side to this statement is that it also causes us to neglect self-care. Vacation is a time when we over-eat and create amazing memories, not fret about flossing or counting calories. So after living abroad the last 4.5 months, I decided to put together a set of tools to help you reset after overdoing it on holiday. And what better time to talk about being your best self than January- the start of a new year!?

Over the next week, I'll be sharing simple tips to help you get back on track in every department from fitness to beauty. But first, let's address the obvious: nutrition.

Traveling sets the perfect stage for a #cheatmeal. Trust me, I know. Living in Europe means I indulged in my fair share of less than healthy foods: croissants in Paris, gelato in Italy, paella in Spain... need I go on? And in my personal opinion, you should experience those things whilst traveling (YOLO, right?) But we all know that terrible feeling when the magic of the holiday has worn off and suddenly you're back home and your pants don't fit. Snapping back to reality is hard (I write as I'm currently eating chocolate covered caramel candy). 

When I decided to extend my time abroad for another 6 weeks, I knew things had to change. I felt borderline sick from all the overeating and the lack of exercise over the last 3 months.  I was committed to making my next 6 weeks in London a step in the right direction regarding my health, and I knew it had to start with diet.

The good news is that it didn't take long for me to start feeling like my old self thanks to a few simple steps. So if you too find yourself experiencing those post-holiday-snug-pants-blues, fear not. Here's how to get back on track after vacation: 

1. HIT RESET WITH A JUICE CLEANSE: PLENISH

Okay, I'm about to go on a bit of a rant, but I feel that juice cleanses require some explanation. Maybe this is a twisted way of thinking, but I've found it easier to avoid diet mishaps when I can't eat anything. Hear me out for a second. I may wake up and say "I'm going to eat really healthy today!" and make it through the morning with a healthy breakfast. Maybe even lunch. But then come afternoon, I decide to snack on some carrots... which would go great with hummus... and pita chips are great with hummus too... aaaaaannnd suddenly the entire bag is gone. The point is, when I've spent the last however many days letting myself eat whatever sounds good, it's really tricky to catch yourself (or at least to stop yourself) in the act. So without fail, I now do a juice cleanse on my first day back home. Paying for the juice and mentally preparing myself gets me in the right mindset and helps me commit to a healthy decision once instead of having to decide over and over and over every time I walk to the fridge. If you pay for the juice and it's already in your fridge, I find it's a lot easier to stick with the decision rather than sliding down a slippery slope of healthy eating. 

But aside from being a convenient, easy way to kick start a detox period and healthy eating plan there are tons of health benefits that made me want to juice. So after researching my endless options, I landed on PLENISH: a prominent juice company in London (that Gwyneth Paltrow named "the best cleanse she tried across the pond).  PLENISH was created for people living ultra demanding lives and wanting a healthy, practical way to hit the reset button and restore their health and balance.  Devised by nutrition experts, their cold-pressed juices are designed to, well... Plenish.

By consuming raw, organic green juices while eliminating processed sugars, coffee and alcohol, meat and too much cooked food, you assist your system in becoming an oxygen-drenched alkaline one, which will help reduce inflammation and support immunity and health. You're flooding your system with all the vitamins, minerals and phytonurients your body needs (all whilst drinking juices that actually taste lovely). I've done my fair share of juice cleanses and this was by far my favorite one yet (I felt the most satisfied and energized I've ever felt whilst juicing). My favorite flavour?  BUILD: featuring nut milk, cashews, vanilla, dates, cinnamon, sea salt and water (it was so filling and tasted like a shake!)

For those of you in the U.K., I highly recommend giving PLENISH a go- whether you've just returned from holiday or not! And for those of you that are stateside, you can still learn plenty about PLENISH and juicing in general to help you plan a cleanse that's right for you over on their website. 

 

2. PUT THE WINE DOWN AND HYDRATE

TOWEL: THE BEACH PEOPLE, SANDALS: J. CREW, BATHING SUIT: MIRACLESUIT, SUNGLASSES: PRADA (SIMILAR HERE)

This is pretty obvious, but it couldn't be more important to drink lots of water (and for the record, that's coconut water, not a cocktail). It's key to flush out those toxins and help release extra weight and bloat from over-indulgence. Drink tons of water both while you're juicing and while you're eating solid foods. If you need accountability, get a water bottle to carry around and calculate how many you need to drink per day (the general rule of thumb is to drink half of your body weight in ounces). 

And in case you missed that first bit, let me reiterate: put the wine down (all alcohol really). Not only does this combat your goal of re-hydration and getting the deep sleep you need, it also means you're consuming empty calories. Try taking a week off (or at least a few days) for ultimate results. Need to reward yourself for giving up your beloved glass of cabernet? Try buying some fun wine accessories like these gold stemless glasses or these Gilded Rim red wine glasses to treat yourself when you finish your week away. 

3. CATCH UP ON SLEEP

If you're like me, vacation hardly means rest. I'm out late getting drinks and up early for adventures, meaning I'm guilty of not getting enough z's. According to research at Uppsala University, people feel hungrier and reach for larger portions when their tired (which you probably already know). So after days of sleep deprivation, you're bound to keep up the over-eating simply due to fatigue. Combat that temptation and catch up on sleep as soon as you get home. As a slave to productivity, I realize this may not be easy. A lot of us prefer to knock out annoyances like unpacking and laundry straight away rather than having it hang over our head. But prioritizing catching up on sleep is the best thing you can do with your time those first couple of days. So make like Sleeping Beauty and tell Snow White she can whistle when you wake up. 

4. GROCERY SHOP AND MEAL PREP

This has been clutch for me (especially now that I'm back home in the states). As someone who is always on the go, I need my meals to be convenient -- which means I eat out a lot. Not only does it get expensive, but it gives you little control over what you're actually eating. So finding meals that are healthy and you'll be excited about really is the best way to go (which usually means making it yourself). I realized that it's totally unrealistic for me to cook multiple nights a week, so I've started to make 2 big batches of a couple different dishes, store them in Pyrex (these glass containers are way better than plastic Tupperware), and voilà! I have on the go meals ready for the rest of the week. I realize this is no new discovery and most of you are probably like "Cool, Whit. We've been meal-prepping since like, 2004." But speaking as someone who is rarely home long enough justify going to go to the grocery store, this feels groundbreaking. Regardless of your lifestyle, chances are you'll be home for a bit after a vacation, so find some recipes that a). are healthy and you'll be excited to eat, but also b). are simple enough to shop for and prep. 

For some of my favorite recipes, check out my Pinterest 'Food + Drink' board!

So there you have it! These 4 simple nutrition tips are a sure-fire way to have you feeling brand new, no matter the damage done on vacation. But stay tuned for even more post-travel remedies on the blog this week... our work here isn't finished just yet. 

Thanks to PLENISH for providing me with a wonderful juicing experience and helping me reset after my travels!