Hey guys! So today, a hugely requested post! Firstly, thank you if you've watched my workout videos so far, the feedback has been absolutely amazing, particularly on my Snapchat workouts (emshelx). I promised this year to do loads more fitness and health posts, so here's another one for you! Today I wanted to talk about how I stay fit and healthy whilst on the go, whilst working away or whilst travelling! My job (if you're not sure what my job is, I blogged about that here) usually means I'm here, there and everywhere. We all know just how hard it is to stick to healthy eating when you're running around a train station or an airport or just have a lack of time, so today, I'm going to give you a few tips and tricks to make sure you can stay on track when you're busy/working/travelling!
PREPARE - Okay, so firstly, prepare. If you know you're going away somewhere and there will be a lack of healthy options, do some meal prep. I actually hate meal prep because I can't stand eating out of tupperware (weird, I know), but my boyfriend and my best friend both prep all their meals and then for work the week ahead, they're ready to eat delicious, nutritious healthy meals. So how do I prepare if I know I hate meal prep? I make sure everything is always stocked in my cupboards so I can grab it and go. That means, if I know I'm not going to have time to sit down for breakfast, I'll always have fruit ready to grab and a Nakd bar. It's about having healthy options right in front of you so you grab them, rather than the unhealthy options. My biggest tip for staying on track with eating is to just avoid temptation all together and not even have sugary foods around the house. I never really have anything in the house and then I never grab it. Simple as! I get really hungry so always have a bag of rice cakes, PopChips, a banana or a Nakd bar in my handbag for long days, that way, I don't grab the first packet of Walkers crisps I see when I get hungry. Healthy food does tend to be expensive (annoying, I know), so I bulk buy on Amazon and have left links above.
KNOW YOUR OPTIONS - If I know I'm going to a certain train station, I always leave time to grab breakfast. I often get the 5am train and just cannot go without breakfast, even if I'm not hungry at 5am, I know I will be at 6am and let's face it, train food? It's stodgy and pretty rubbish. I always know I have two options in my local train station: Pret and Starbucks. I have my regulars and I go for them every time, the quinoa porridge at Pret (full of protein but actually really good for you and filling too) and in Starbucks, their bircher muesli yoghurt - not too much added sugar and mainly yoghurt and fruit. These are things I've assessed when I have had time to kill in the train station so now I know I can grab them every time and I'm fuelling my body efficiently. Same with airports but usually you have more time to kill in airports so can actually assess your options properly. If in Doubt, WHSmith is usually in most train stations/airports and they sell a good option of healthy bars now and nuts, as do Marks and Spencer (another train station fave), I usually grab their blueberries if I'm hungry. Boots are also great for healthier baked crisps/rice cakes. Equally, if you don't want to spend money (it does tend to cost a lot to eat healthy on the go) then that's when your prepping can come in. I do find it's easier to be healthy in the South weirdly, there's a brilliant place called Leon and I always go there and grab healthy, clean meals when I'm hungry, I know I can eat all their brownies and they're refined sugar free so it's perfect. Again, it's all about knowing your options and choosing wisely. Make sure you read my 80/20 cheat day blog post though, all about why I do not believe in diets, because it's totally okay to have days off!
YOU ONLY NEED 15 MINUTES - You don't have time to work out? Make the time! Okay, I know we are all insanely busy and somedays, I just do not physically have enough hours in the day, but you never regret a work out. Even if it means running up and down the stairs a few times, hoovering the house, walking to the local shop or getting off the bus one stop early. I know I say this all the time, but it really is the little things that help and make a difference. There are small changes you can make to your lifestyle and they'll make you feel much better. If you've watched any of my workout videos (watch them below) you'll know that you only need 15 minutes to do a full body work out. HIIT is my favourite thing ever (most hated at the same time too as it's hard) but high intensity interval training means you're going to burn as much fat as possible in the shortest amount of time. I put my treadmill on a high speed (for me it's 15/16km with an incline of 9) and run as fast as I can for 30 seconds. I then rest for 40 seconds. I repeat this for 15-20 minutes. I actually find that going to the gym when I don't have much time always means I work harder. The key to working out isn't how long you work out for, but how hard you work out in that short time frame. It's better to do a really intense 15 minutes than a really slow hour where you don't work yourself.
I DON'T HAVE TIME TO GO TO THE GYM - Particularly on days when I'm staying in hotels (with no gym) or have back to back meetings, I still try and fit in some form of exercise. I actually usually try and walk between every meeting so I'm at least getting my heart race pumping or I'll run up the tube steps. Watch my work out videos below, they're all under 6 minutes and you can do them in front of the TV, in the gym, anywhere you want. They take up no time at all. If I don't have time to go to the gym, I'll do a quick HIIT session in my bedroom (video coming soon!!!), usually it means star jumps, burpees, mountain climbers and squats in a circuit. You can catch all my workouts on my YouTube here (pretty please subscribe to my channel!) or on the Pink Soda Sport Hub! You can see the ones I've done so far below, I still have more to come so make sure you're subscribed to keep up to date. PS. I am not claiming to be an expert, these are just the things that work for me and I really hope you enjoy the videos!
ARM SHAPING MOVES:
LEG TONING MOVES:
MY FAVOURITE AB MOVES:
MY FAVOURITE BUM BUILDING MOVES:
1 HOUR IS ONLY 4% OF YOUR WHOLE DAY - Something I always tell myself; I'm going to be in a better frame of mind if I fit a work out in, it releases endorphins and makes me feel better so why would I not work out? After all, it's such a small portion of the day and you don't even need to leave the house to do it!
MAKE IT PART OF YOUR ROUTINE - Another thing I say all the time but once you make it part of your routine, you have to do it! For example, when I go on holiday, I don't have two weeks of exercising - I can't. For me, exercising is part of my well-being and it makes me feel horrible if I don't work out! I actually find working out abroad so much nicer! Find moves that you like to do and then make it part of your lifestyle so that it feels weird not working out!SURROUND YOURSELF WITH THE RIGHT PEOPLE - It's really tough to be 'on it' and be motivated if you're not surrounded with the right people. It's so much easier to stay on track if family/other half/friends are being healthy too. I currently go to David Lloyd which is one of the best gyms I've ever come across, it totally inspires me to work out more because it's full of like minded people. Fear not though if you're surrounded by people who aren't in the same mindset as you, read my motivation tips post here on tips to keep you motivated.
My whole outfit can be bought online here, at JD Sports by Pink Soda, one of my absolute favourite fitness brands at the moment as I'm sure you're all aware by now. Remember to subscribe to my channel here for more fitness, follow emshelx on Snapchat and keep up to date with emshelx on Instagram too as there's so much more coming up! Big thanks to JD sports and Pink Soda for supporting me with this and always making sure I'm fully kitted out! You can shop my look below:
You can read all my other health and fitness posts here.
*I worked with JD Sports on this post but as always, it is 100% my honest opinion.
Photos - Oscar May / Hair - Sassoon Salon / Nails - Nails Inc
Lots of love, Em x
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