STAY ACTIVE AND HAVE FUN

Whether it's trail running admist beautiful scenery, learning to salsa or playing badminton with friends,  discovering something you love is a great way to stay motivated towards achieving your goals. Stay active, have fun and liven up your exercise routine with fun activites and fitness trends found in our blog.

YOU CAN EXERCISE ANYWHERE

Whether it's for business, holiday or an around the world trip, at some point in our lives we all travel. Treadmills, weight machines and spin classes are a great form of exercise, but you may not have access to these facilities at the destination you're travelling to. Stay healthy at home and away with exercises you can do anywhere and fitness trends from around the world.

EAT THE RIGHT FOODS

For many people, eating healthy conjures up images of plain vegetables, zero carbs and bland tasting meals. But cutting out entire food groups can deprive the body of essential nutrients. By cooking smartly and using the right ingredients, you can sustain a healthy diet, with flavours your taste buds will lust for. Follow our blog for healthy and delicious cuisine your waist line and palate will love.

 For 136 exercises you can do anywhere download out FREE Travel Fitness Guide!

A healthy diet is a vital part of any running regimen.

Not only does it affect how you feel on a day-to-day level, but it’s absolutely critical to your performance.

But…you already knew that.  Any runner worth his or her salt knows that a healthy diet is a bare minimum requirement for anyone who takes the sport even remotely seriously.

What a lot of runners DON’T know, however, is how this changes when it comes to fuelling up for a big event.  

And it’s understandable - trying to figure all the nitty gritty dietary details that go into preparing for something as gruelling as a marathon can be daunting, to say the least. 

In today’s article, we’re going to clear all of this up for you aspiring marathoners.  We’ll be talking not only about what to eat on the day of a big race, but how to handle the days leading up to it, what you should eat - and why a lot of the popular advice floating around out there should be taken with a pinch of salt.

How Most People Screw It Up

Almost any athlete (endurance or otherwise) messes this up at some point in their career…and almost all of them do it the exact same way - by eating WAY too much food.

This usually happens to the best of us early on.  Maybe it was a high school coach who told you to eat a big bowl of pasta the night before a competition. 

Makes sense, right?  Pasta=carbs=energy=better performance.  The problem is that most inexperienced trainees have a tendency to blow it way out of proportion.  

Following the assumption that “more is better”, they tend to take the “pre-day carb fill” and run with it - cereal, Gatorade, crackers, donuts (no carb is safe). 

Now, think about how this turned out for you…yeah, thought so.  Rather than increase your performance, it actually had the complete OPPOSITE effect.  

Most of us will wake up the morning after gorging ourselves on 7000 calories feeling bloated and groggy- definitely not optimal for anything besides laying on the coach.

And while almost everyone who tries this learns their lesson, the fact is that most endurance athletes still eat far too much food when preparing for an event. 

The Problem With “Carb Loading”

Let’s get one thing out of the way - carbohydrates are an essential part of any marathoners diet.  

In fact, they’re an essential part of everyone’s diet period.  As your body’s preferred fuel source, carbs are responsible for supplying you with the energy you need to go about your daily life.

As a runner, however, they’re particularly important as a source of fast, readily-available energy, and learning how to master your carb intake is an essential skill for anyone planning to compete.

The problem is that most people have a fundamental misunderstanding about how the process works.

“Carb loading” refers to loading up on carbohydrates during the days and hours before any kind of big sporting event.

It works like this - carbs breakdown into glucose, and glucose is converted into glycogen for fuel.  This glycogen is then stored in the liver and muscles for future use.

And since endurance work requires quite a bit of glycogen, it makes sense that athletes would want to raise their levels pre-competition (particularly in the muscles) as much as humanly possible.

Common Misconceptions

One of the big misunderstandings, however, comes from athletes who have an inflated sense of what this can actually do for them.

In fact, most people who think they need to “carb load”, don’t.  Most sports simply aren’t performed for long enough to warrant any carbohydrates beyond what would be consumed as part of a “normal” diet.

While the numbers vary, you can generally expect a good 1.5 to 2 hours of continuous, moderately high activity before you start to run out of gas.  

And since the majority of sports don’t require participants to perform anything close to that, jacking your carb levels through the roof the day before a basketball game doesn’t really make much sense. 

The majority of these competitors would simply be better off eating their normal, reasonably high carb diet.

Now, as runners, we’re in a slightly different situation than most people given the duration of our sport.  

For a full marathon, even ELITE runners will find themselves clocking in over 2 hours.  A fairly decent runner is looking at least 4 hours, while those who are less experienced could find themselves running for as long as 8 WHOLE HOURS.

Even if you’re running a half marathon, chances are you’ll find yourself running on fumes at some point during the race.

So, now that we’ve established why distance runners are one of the few athletes who should actually be carb loading, let’s talk about the second problem with this whole concept - misunderstanding and overestimating the size of your “gas tank”.  

This mistake comes form assuming that your body has unlimited room to store all this extra glucose and glycogen.  That’s why every “newbie” attempts to cram 1000’s upon 1000’s of extra calories into their system - they think that it can all be used on the “big day” to give them an extra edge.

Unfortunately, it’s not that simple.  Apart from the liver, the only reliable place for your body to hold excess glycogen that can be released during exercise for fuel is in your muscles (hence the term “muscle glycogen”).

In reality, most of those extra carb calories you’ve inhaled are either still being digested, or are being stored as body fat.

How Many Carbohydrates Should You Be Eating?

Hopefully by now you’ve figured out that carb loading isn’t quite as simple as you thought.  So…how much should you be eating before the big race?

The exact amount is going to depend on a number of factors, including your weight and level of fitness, and will require some experimentation.

With that said, most runners will find that around 12-16 grams of carbs per kilogram of body weight in the 48 hours or so leading up to a race is plenty.

This means that a 60 kilogram woman will require 720-960 grams of carbs, while a 75 kilogram male will require about 900-1200.

To put that in perspective, 100 grams of (uncooked) pasta contains a little over 75 grams of carbs, while a single sweet potato has about 25 grams.

If you come from the “more is better” school of thought, this might not seem like a lot when spread out over two days.  But trust us - it’s PLENTY.  Not only is it unnecessary to be consuming more, but it can even be detrimental if the additional food intake causes you to feel sluggish.

Understanding The Role Of Protein

Now that we’ve broken down the role that carbs play in your diet, let’s talk about the other two macronutrients - fat and protein.

And when it comes to pre-race nutrition, protein is definitely something you should be focused on.

Really, it’s something you should be focused on most of the time.  A lot of runners are still under the misguided belief that protein is just for bodybuilders and strength competitors.

In reality, nothing could be further from the truth.  

As an athlete, you should be eating more protein than the average person.  While the exact number will vary between runners, generally speaking you should aim for at least 1-1.6 grams per kilogram of body weight per day.

So, if you weigh in at 60 kilograms, you should aim for anywhere from 60-96 grams of protein per day as a general dietary rule.

The reason that runners need more of this macronutrient is simple - protein is responsible for maintaining existing muscle, as well as creating new muscle.  It’s also critical for maintaining strong bones, and for helping the body recover after intense exercise.

And while you may not realize it, every time your foot strikes the ground during a run, you’re generating the equivalent of anywhere from 2 to 7 times your body weight.  Over time, this impact can SERIOUSLY add up, and if you aren’t getting enough protein in your diet, you’re going to have a hard time recovering.

But how does this apply to your pre-race diet?  Should you be increasing your protein as well as your carbs?

Generally speaking - no.  While protein is important, as long as your REGULAR diet contains a sufficient amount, increasing your carbs should be priority.  Keep your intake as usual and you should be fine. 

You will, however, want to consume more protein than normal AFTER the race, since…well, since running for 42 kilometres non-stop isn’t exactly something your body is used to recovering from.

What About Fat?

Fat gets a bad rap, but consuming enough of it is important for a number of bodily functions.  These include hormonal maintenance and cell function, as well as providing a layer of protection for your organs.

But fats can also be used as fuel in the absence of carbs and glucose.  This is why many low carb diets make up the difference with dietary fat - to provide an alternative source of energy. 

While some people may prefer low carb diets, for athletes (and in particular endurance athletes), this is far from an optimal strategy.  As a fuel source, fat tends to work a lot better at lower intensity levels - and since running is a fairly high intensity activity, it just simply is not as efficient as carbs when it comes to providing energy.

For this reason, you’ll want to keep your fat intake relatively low leading up to the race.  Obviously you shouldn’t eliminate it completely, but it should come in last in terms of prioritization.

What To Eat During The Days Before The Race

Now that we’ve covered the basics, let’s talk about exactly what you should be putting in your mouth to make sure you perform your best on race day. 

As we mentioned previously, you’ll want to start your pre-race diet about 48 hours prior to the event, aiming for about 12-16 grams of carbs per kilogram of bodyweight over a two day period.  That will give you enough time to get all the extra glycogen you’ll need without having to force feed yourself.

Pro tip - if your race is on a Saturday, go hard on the carbs Thursday, but pull back a bit on Friday.  The reason for this is the fact that eating more than usual can affect your sleep, and you want to make sure that you’re getting the best sleep possible before the race.

As for carb sources, go with simple carbs that are easy to digest- pasta, bread, bananas, tortillas, juice and white rice are all good choices.  In most cases, complex carbohydrates with fibre are a healthier choice, but for the purpose of preparing for a race, you actual want to avoid this, since all the extra fibre can bloat your stomach.

During this time, you should also avoid pairing your carbs with any fatty or greasy food (think spaghetti and plain tomato sauce rather than Pizza Hut) and try to get your protein from lean sources like chicken, turkey and egg whites.

What To Eat On Race Day

With your carb loading finished and out of the way, the morning of a big race is all about NOT screwing it up.  That means eating a relatively small, high carb, moderate protein meal that you know will “agree” with your stomach.

Basically, whatever you USUALLY eat before a run is what you should be eating now (today isn’t the day to start experimenting).

Again, simple, easy-to-digest carbs like bananas, white bread, cereal or bagels and a bit of lean protein should do the trick.  Try to consume this meal at least a few hours before the start of the race to allow for proper digestion.

You should also try to avoid consuming dairy, since many people find that it gives them issues with bloating and congestion that you’ll want to avoid.

Preparing for a marathon is stressful - but that doesn’t mean it needs to be complicated.  Get your food timing right, take in adequate carbs, and (for the love of God) don’t stuff your face, and you’ll show up on race day a well-fuelled machine.

Let’s be honest - as a runner in the UK, you’ve probably either participated in the London Marathon, or you’re planning on it.  You also, if you’re like most marathon enthusiasts, likely consider it something of a milestone in your running career.

And fair enough.  As one of the most infamous and well-established runs in the world (and with an estimated 40,000 participants this year alone), it should at least be on everyone’s bucket list.

But what you may not realise is that, while amazing, London certainly isn’t the only contender in town.

So, if you’re looking to mix up your marathon game, the following are 12 amazing UK marathon’s (in no particular order) that you won’t find in the capital.

12 - Mablethorpe Marathon

As one of the flattest trails in the UK, this is a great beginner friendly option if you’re new to the game.  Taking place on the east coast in Lincolnshire, the Mablethorpe Marathon is not only great for newbies, but also features a pretty serene view of the coastline, and includes both a half-marathon and a 5K.

therealeventscompany.co.uk/event/mablethorpe-marathon

11 - The Great North Run

While the London Marathon may take the cake for name recognition, it turns out the largest half-marathon in the world isn’t actually in London.  Starting in Newcastle and finishing on the South Shields coastline, the Great North Run is the brainchild of Olympic bronze medalist Brendan Foster.  In 2017, the event saw over 43,000 participants cross the finish line.

www.greatrun.org/great-north-run

10 - White Peak Marathon (Derbyshire)

Set in the county of Derbyshire, a good stretch of this marathon runs along the Peak District National Park.  The route offers not only some impressive scenery, but also a bit of a challenge for runners since the first portion of the race takes place uphill.

www.matlockac.org.uk/white-peak-marathon

9 - Robin Hood Marathon

One of the more well established routes on our list, the annual Robin Hood Marathon in Nottingham began in the early 80’s and, until recently, included a full and half-marathon as well as a fun run (as of 2018, the full marathon has been cancelled).  Voted as the number two race in the UK by Runner’s World Magazine, it’s set along some of the most beautiful and picturesque sights the city has to offer.

And while those hoping to complete the full marathon will certainly be disappointed at the cancellation, those willing to participate in the half-marathon will be pleased to know that the scenic first portion of the course (featuring Nottingham Palace) has been fully preserved.

www.robinhoodhalfmarathon.co.uk/

8 - Baxters Loch Ness Marathon

Getting its start in 2002, Baxters is known for both its friendly atmosphere as well as its stunning scenery.  This marathon runs along the Loch Ness and finishes in Inverness, offering participants a view of the Scottish countryside.  The event includes a full and half-marathon, a 10K and 5K, and even a “Wee Nessie” race for the kids. 

www.lochnessmarathon.com/

7 - Brighton Marathon

Held every April since 2010, the Brighton Marathon is another seaside winner, and includes both a full marathon as well as a 10K.  The (relatively flat) course runs through the city streets of Brighton and finishes at the sea, offering a breathtaking view of Brighton and all that it has to offer (a worthwhile day trip if we’ve ever seen one).

www.brightonmarathonweekend.co.uk/events/brighton-marathon/

6 - Stirling Scottish Marathon

A newcomer to the marathon game, The Stirling Scottish Marathon began in 2017 and is hosted and organised by the The Great Run Company (the same people that organise The Great North Run).  The full and half-marathon runs through the historic city and countryside of Stirling, and is a must for anyone considering doing a race in Scotland.

www.greatrun.org/great-stirling-run

 
5 - ASICS Windermere Marathon

This full marathon in Ambleside has the distinction of being voted the most scenic in the UK by Runner’s World.  Finishing at Brathay Hall, this course offers an absolutely unbelievable view of Windermere, the largest lake in the UK, and is an absolute must if scenery is a priority for you.

4 - Belfast City Marathon

A great alternative to the Dublin Marathon, the Belfast City Marathon celebrates its 37th anniversary this year.  The packed event features a full and half marathon, as well as a fun run, wheelchair run and even a relay race, and is well established, drawing over 1700 participants to the Irish capital each year.

www.belfastcitymarathon.com/

 
3 - Liverpool Rock ’n’ Roll Marathon

Probably the most unique race on our list, the Liverpool Rock ’n’ Roll Marathon features live bands and DJ’s along the course.  With the option of a full and half-marathon as well as a 5K, the race begins at Albert Dock and finishes at the Liverpool Echo Arena.  The course even takes runners (and music lovers) past the legendary Cavern Pub.

www.runrocknroll.com/liverpool/

2 - The Rotary Shakespeare Marathon

Beginning and ending in (of course) Stratford upon-Avon, this flat, two lap course comes with a view of the Warwickshire countryside as well as the historical buildings.  With a full and half-marathon on offer, the event is well organized, and the location is a perfect spot to make a mini-holiday out of your run.

www.shakespearemarathon.org.uk/ 

1 -  New Forest Marathon

This 34 year-old event is set in New Forest National Park, begins and ends at New Park Showground, and combines forest roads with open trails.  The course itself is quite smooth, and is a great option for runners of all levels.  The packed event includes a full and half-marathon, 10K and 5K, a 1K and 200m race, as well as a walk, and great care has been taken by the event organizers to respect the natural beauty that the park has to offer.

www.newforestmarathon.co.uk/

If you’ve been trying to get your diet together for any length of time now, you’ve no doubt heard of the concept of “macros”.

You know they’re important, you know you should count them, and you know they should be balanced…you just don’t know what they actually are.

And if you are one of these people who has absolutely no idea what all this macro talk is about, don’t worry - you’re not alone. 

Today we’re going to clear things up.  We’ll finally explain (once and for all) what macros are, why they matter, and most importantly, how they can help you with your health and weight loss goals.

What Are Macros?

The term macro is a fitness industry abbreviation for “macronutrient”.  These are the nutrients that we require in large amounts, and act as the fundamentals of human nutrition.

Each macronutrient (three in total) serves a unique function, and plays a specific role in the body.

We’ll also be talking about why they’re important.  Because since each one plays a different role in your diet, eating them in balance is absolutely critical for good health.

Protein

If you’re even somewhat familiar with nutrition and working out, you’ve likely heard all about the wonders of protein. 

And, unlike a lot of things in the fitness world, when it comes to protein, the hype is real.

Seriously, it’s pretty amazing.  Dietary protein, once ingested into the body, breaks down into amino acids.  These amino acids then act as the building blocks of muscle, repairing lean tissue that’s been damaged after a workout, and rebuilding it to be bigger, stronger and more resilient than it was before. 

But protein isn’t just for building muscle.  It’s also a vital component at almost every level of the body.  It supports the healthy development of blood, bone, cartilage and skin, as well as hair and nails (which are made up almost exclusively of protein).

It’s also used in enzyme and hormone production. 

Oh yeah…and a high consumption of dietary protein has also been shown to help keep you feeling full for longer.

In summary - protein is pretty damn important, and any halfway sensible diet should prioritize it.

Fat

Fat gets a bad rap.  Over the last few decades, it’s been demonized as the cause of everything from obesity to heart disease.

Fortunately, that’s simply not the case.  Not only has the link between fat consumption and heart disease been wildly overstated, but the idea that it causes obesity is a complete fallacy - the only thing that can cause you to gain weight is an overconsumption of calories (more on that later).

In fact, not only will fat not hurt you, but an underconsumption of dietary fat can lead to serious health consequences down the road. 

Fat performs a number of essential functions in the human body, and acts both as a protective layer between organs as well as a kind of fuel storage mechanism.  This storage function also extends to certain nutrients - vitamins A, D, E and K are all stored in fatty tissue in the body.

Fat also acts as a regulator of certain hormones, including sex hormones (ask any fitness model who’s dieted down to extreme levels of low body what it does to their sex drive…not pretty).

Carbohydrate

Like fat, carbohydrates are another macronutrient that’s gotten quite a bit of bad press over the last few decades.  Many fitness “gurus” would have you believe that eating carbs is the cause of every health related ailment we used to think was caused by dietary fat and MORE (diabetes in particular).

However, just like fat isn’t the enemy, neither are carbs.  And while the amount you need will vary from person to person, there are some serious benefits to consider.

The most basic function of carbohydrates are as the bodies preferred energy source.  Once digested, carbs in the food we eat breaks down into glucose, which is then used by both the body and the brain for energy.

Most people generally understand this.  But what you may not know is that carbs do quite a bit more than just “give you energy”.  They also regulate the amount of sugar that’s in your blood stream at any given time and help absorb calcium. 

And since most high carbohydrate foods contain fibre, they also assist in digestion.

It should be noted that, among all the macronutrients, carbohydrates are the only one that’s not strictly speaking necessary.  Although it is considered the bodies “preferred” fuel source, fat can pick up most of the energy producing slack in the absence of carbohydrates. 

Having said that, just because it’s not necessary to eat carbs doesn’t mean that you shouldn’t.  There are certain kinds of people (those suffering from metabolic and autoimmune diseases, for example) who perform very well on zero carb diets.

But for the vast majority of us, the benefits of consuming them far outweigh the drawbacks.

Which Foods Have Which Macros?

Now that you understand what exactly a “macro” is and the different types, let’s talk a little bit about which foods contain which macronutrients.

Carbohydrates are typically found in plant foods (fruits and vegetables), grains, legumes and processed foods.  These include:

•   Leafy vegetables (lettuce, kale, etc)

•   Cruciferous vegetables (broccoli, cauliflower, etc)

•   Starchy vegetables (potatoes, sweet potatoes, etc)

•   Fruit (apples, bananas, berries, etc)

•   Wheat and wheat products (bread, pasta, cereal, etc)

•   Beans and legumes
  
  

  Basically any processed food (bicuits, crackers, cereal bars, croissants, etc)

Fats are generally found in animal products, but are also found in certain fatty fruits, as well as nuts, seeds and oils.  Common fat sources include:

•   Meat (beef, pork, etc)

•   Eggs

•   Fish

•   Dairy (milk, cheese, butter, etc)

•   Oil (olive oil, coconut oil, etc)

•   Nuts (peanuts, cashews, etc)

•   Fatty fruits (avocados, coconuts, etc)

Finally, we have protein.  Like fat, it’s commonly found in animal sources, as well as dairy, nuts, and certain beans and legumes. 

Generally speaking, you’ll find that there’s quite a bit of overlap between fat sources and protein sources, but with differing ratios (chicken, for example, has more protein and less fat than beef).

Common protein sources include the list below. Keep in mind that that you’ll often find a number of foods that have overlapping macros in ways you wouldn’t expect.  Pasta, for example, is typically thought of as a good source of carbohydrate, but also contains a surprising amount of protein.

•   Meat (chicken, turkey, etc)

•   Eggs (the protein is found mostly in the egg white)

•   Dairy (milk, cheese, whey protein, etc)

•   Fish

•   Beans

•   Tofu

•   Lentils

•   Quinoa

How Are Macros and Calories Different?

Before we get into how to calculate your macros so you know exactly what you should be eating each day, we need to clarify the distinction between macronutrients and calories.

Most people who are even somewhat nutritionally literate know that macros and calories are two different things.  But what they don’t realize is that the two concepts overlap - and understanding how they work together is key for setting up your diet properly.

Here’s how it works - protein, carbs and fat each have a specific amount of calories per gram.  1 gram of protein contains 4 calories, 1 gram of carbs contains 4 calories, and 1 gram of fat contains 9 calories.

Now, if you’re thinking that sounds like a reason NOT to eat fat if you want to lose weight, keep in mind that it’s not that simple. 

Yes, fat contains more than double the calories per gram than protein and carbs.  However, fat also has the effect of being quite satiating (i.e. it makes you feel full). 

To illustrate this, imagine eating 500 calories worth of bread…now imagine eating 500 calories worth of butter.  Which do you think would do a better job of killing your hunger?

Of course, eating pure butter would be absolutely disgusting, but you get the point - that you need less fat to feel full overall.

What About Alcohol?

If you’ve been going through this article, and you’re wondering which macro exactly booze fits into, you’ve stumbled on a very important question.

The answer is - NONE.  Alcohol is sometimes called the “fourth macro” because it doesn’t fit into protein, carbs or fat, and 1 gram of alcohol contains 7 calories, with most alcoholic beverages containing carbs as a bi-product as well (wheat in beer, for example).

How to Calculate and Count Your Macros?

Now that you’ve stuck in it this far, let’s finally get into what you’re probably dying to know - “how the hell do I calculate and count my macros”.

First of all, let’s talk about what the best ratio of carbs, fat and protein is.  Unfortunately, this is a highly subjective area and is going to vary from person to person.  And the only real way you have of figuring it out is by experimenting.

With that said, there are a few “best practice” principles we can put in place to get you started.

The vast majority of people are going to do well on a high protein diet.  This will not only help keep hunger at bay, it will also support muscle growth and promote healthy tissue (hair, skin, nails, etc).  Try to get at least 30% of your daily calories from protein.

When it comes to balancing fat and carbs, a good place to start is in the middle - 30% protein, 30% fat and 40% carbs represents a healthy, balanced approach that will ensure your body is getting all of its needs met.

So, here’s how to figure it out.  First, determine how many calories you should be eating per day (the best way to do this is with any “total daily energy expenditure” calculator online).  From there, you can figure out how you should be counting your macros.

For example, let’s say you need to eat 2200 calories per day.  With a 30% protein, 30% fat and 40% carb diet, you’d perform the following math:

Protein (4 calories per gram)

•  2200 Total Calories x 0.30 = 660 Protein Calories
•  660 / 4 = 165 Grams of Protein Per Day

Carbs (4 calories per gram)

•  2200 Total Calories x 0.40 = 880 Carb Calories
•  880 / 4 = 220 Grams of Carbs Per Day

Fat (9 calories per gram)

•  2200 Total Calories x 0.30 = 660 Fat Calories
•  660 / 9 = 73 Grams of Carbs Per Day

Eating Healthy Macros Vs Indulging

Remember, just because you’ve been diligent about counting your macros doesn’t necessarily mean you’ll automatically be healthy.

Because while a calorie is a calorie and a carb is a carb, it’s undeniable that 100 calories worth of bananas is far healthier than 100 calories worth of biscuits (remember, micronutrients matter too).

So, what’s the best way to approach this?  Honestly, a good, common sense approach will serve you well - try to get 70-80% of your calories from clean, whole food sources (meats, fruits, vegetables, whole grains, etc), and then indulge on the other 20-30% (ice cream, chocolate, pizza…you get it).

As long as you’re counting your macros and staying on top of it, you’ll be just fine.

The Best Macros for Fat Loss

The best macros for fat loss are the ones that allow you to eat less food.

Confused?  Well, here’s the deal.  Fat loss, at the end of the day, is a matter of energy balance - not macronutrient balance.  And it ultimately comes down to eating less calories than your body is using each day.

Having said that, the right macros can make reducing calories easier.  We’ve already talked about how protein decreases appetite, but it’s important to understand that carbs and fat also have an effect.

This effect will be different for different people.  Generally speaking, fat (like protein) is quite satiating.  Some people will find that ramping up the fat and taking the carbs way down is effective for appetite suppression. 

On the other hand, there are a lot of people who find dropping their carbs too low makes them feel lethargic, irritable and miserable.  It’s all about experimenting to find that balance. 

In conclusion, a balanced macro diet may not be the determining factor in weight loss and health - but it can sure make things a hell of a lot easier.  Learn how to calculate your daily requirements, count your macros throughout the day, and be prepared to tweak things to make it work for you. Your body will thank you.

Unless you’ve been living under a rock for the last decade, you’ve probably noticed that lifting weights has gone from a fringe activity to the mainstream in a big way. 

Unfortunately, some people still haven’t gotten onboard with the idea - or at the very least, are skeptical. 

And while weight lifting is on the rise amongst women, some are still resistant to the idea, seeing activities like cardio as the defining method for losing weight, toning up and getting healthy.

Today we’re going to talk all about the benefits of weight lifting, why it’s become so popular - and why, regardless of age or gender, you should absolutely be doing it

1 - You’ll Have an Easier Time Losing Fat

This is by far one of the most compelling reasons to lift - if your main goal is to lose body fat and get lean, you’re seriously shooting yourself in the foot by not training with weights.

A lot of people seem to think of losing fat as a simple matter of calories in verses calories out. 

And this is absolutely true.  The process of gaining and losing body fat is primarily a result of the amount of calories consumed in relation to the amount of calories used.  

The piece that’s missing here, however, is the fact that calories aren’t just used for physical activity.  They’re also used to keep your body functioning at a basic level (referred to as your “basal metabolic rate”). 

It works like this - the more muscle you have, the more calories you’ll burn throughout the day.  This is because muscle tissue, along with your organs, is included in your basal metabolic rate and requires energy.  

No, it won’t help you burn 500 extra calories per day like some of the “experts” claim, but it is enough to make a difference.

And when it comes to the war on fat, every advantage counts.

2 - You’ll Look Better Naked

This is something that most men have known intuitively for years - more muscle and less fat makes you looks better.

What you may not realize, however, is that this principle applies to women.  Unfortunately, most of them haven’t quite caught on yet. 

And it’s really too bad.  Because if you’re a woman, and you’ve been struggling to improve your body for a while now, lifting weights may very well be the “missing piece”.

Here’s the deal - aesthetics are kind of a smoke and mirrors show in a lot of ways. 

The most extreme example of this is the world of bodybuilding.  These athletes all gain muscle strategically - in areas like the shoulders, lats and lower thighs, creating the illusion of a powerful “X-shaped” body. 

And believe it or not, this concept can be used by women as well.  By performing not only glute and hip exercises, but also working your torso and upper body, you’ll create the illusion of a feminine “hourglass” physique that so many women are looking for.

3 - Lifting Weights WON’T Make You “Bulky”

 
One of the common objections amongst women is that they want to get “toned” rather than “bulky”.  This fear of gaining too much muscle mass leads them to either a.) not lift weights at all, or b.) spend all their time lifting tiny, two kilogram dumbbells.

Here’s the reality ladies - lifting weights won’t make you bulky.  Lifting HEAVY weights won’t even make you bulky.

The reason?  Hormones.  The VAST majority of women simply don’t have the testosterone required to seriously bulk up. 

Hell, lifting heavy won’t even make MEN bulky half the time.  For your average man to get to the point where he’s “too big” he’d have to spend years in the gym and be blessed genetically (either that or using steroids). 

For 99% of women, it’s next to impossible.

In reality, the “toned” look is the result of two things - low body fat and increased muscle mass.

Bottom line - don’t fear the weights.  Lifting heavy and dropping fat will result in a slim, lean, feminine body - not a bulky one.

4 - You’ll Increase Your Lean Muscle Mass

 
One of the single best things anyone can do for themselves is to increase their lean muscle mass. 

And when we say everyone, we mean EVERYONE - men, women, elderly - more muscle mass is beneficial regardless of who you are.

Apart from the obvious reasons, muscle also helps preserve bone density.  One study found a correlation between low amounts of skeletal muscle and weak bones in elderly men.  

It’s also been shown to improve recovery times in certain illnesses, and may even protect against diabetes. 

So, if you think that muscle is just there to look good, think again.

5 - You’ll Prevent Injury

Despite the increased popularity of weight training over the years, it unfortunately still gets a bad rap in some circles.  And one of the misconceptions that just won’t seem to die is the idea it’s a “dangerous” activity that will set you up for injury.

In reality, nothing could be further from the truth.  Yes, lifting weights with bad form can definitely hurt you.  But a proper, well executed strength training routine will do the exact opposite. 

Remember, resistance training doesn’t just build up the muscles, it also builds up the tendons, ligaments and bones, making them far more resilient and resistant to injury when placed under pressure. 

It also helps prevent trauma injuries because it uses natural human movement patterns that will improve your coordination. 

All of this is important enough for young, active people, but it’s ESPECIALLY important as you start to age.  Which brings us to our next point…

6 - You’ll Age Better

 
As we start to move into our elderly years, our priorities start to shift - and one of the biggest shifts is our focus on health.

It’s no great secret that the older we get, the more vulnerable and susceptible we become to illness, disease and injury.  And while this is a fact of life, there are things you can start doing now to stave off the effects of aging.

One of the greatest risks facing elderly populations is the risk of a fall, leading to broken bones and fractures (MUCH more difficult to recover from at 75 than at 25).

One of the best things you can do for yourself now to prevent this from happening is to lift weights and build your strength - particularly your leg strength (a major determining factor in life expectancy).

7 - You’ll Think Better

 
Lifting weights doesn’t just strengthen your body - it sharpens your mind as well.

During intense exercise, your body releases “endorphins”, hormones that act almost like natural painkillers. 

These endorphins have a number of effects, but one of them is an increased sense of wellbeing (both aerobic exercise and resistance training produce these hormones, explaining where the whole “runners high” comes from). 

And really, there’s no question about - a better mood makes us happier, healthier and more productive. 

It can also reduce anxiety, improve sleep and may even help boost memory (even in younger trainees).

8 - You’ll Prevent Cognitive Decline

 
We’ve talked all about the physical effects of aging, now let’s switch gears and talk about the other side of the coin - cognitive decline. 

Alzheimers and dementia are devastating.  According to the World Health Organization, these illnesses affect 50 million people worldwide, with 10 million new cases being discovered every year. 

And while the causes of cognitive decline are by no means simple, new research on exercise and dementia prevention has been very promising.

What’s particularly surprising are the potential positive benefits of resistance training in particular.  One study found that weight lifting among seniors may improve executive cognitive functions and reduce the risk of cognitive decline and illness.

And while the study was specifically conducted with the elderly, there’s absolutely no reason to put lifting off that long.  By starting now, you’ll make it easier to form a habit around working out that will carry on into your older years.

9 - You’ll Create a Growing Sense of Accomplishment

 
While weight training has grown in popularity over the last decade, cardio has taken a bit of a hit. 

In fact, a lot of people (particularly men) are under the impression that it’s no longer “necessary”, and all they need to do is lift weights to be fit and healthy.

This is a HUGE mistake, because both are critical to your long-term health. 

With that said, there is definitely one thing that weight training has over cardio - the motivation of potential improvement. 

At the end of the day, you can only run so much before you start to hit a wall.  But the beauty of weight lifting is you simply have so much more room to grow. 

A good, well-structured program will allow you to continue making progress for years - perfect for keeping you motivated to hit the gym.

10 - You’ll Be Tougher

 
There’s absolutely no question about it - weight lifting makes you tough, both physically and mentally.  Going into the gym each and every week with the mindset of improving and lifting more weight is something that builds character and resilience - attributes that are sorely lacking in our culture of instant gratifications. 

In summary, weight training is hard work.  It requires dedication, commitment and the ability to push through temporary discomfort.  But it’s something that pays off enormously in the long run.  

So, if you want to look better, feel better and age better, consider adding weight training to your fitness program.  

We promise you won’t regret it!!

Did you like this post?  Download our FREE Fitness Guide for 133 Exercises You Can Do Anywhere!

Have you been looking for inspiration to kick start your fitness routine in 2018? When it comes to exercise, we can often be creatures of habit. Running the same route, attending the same fitness class or hitting up the same training session at the gym. But changing your exercise comes with huge benefits. It stimulates new muscle groups, prevents overuse injuries and keeps your brain healthy. Here are the biggest fitness trends to get you in shape this year.

1. HIIT training

High Intensity Interval Training has been top of radar since 2014 and is showing no signs of letting up. Through quick and intense short exercise bursts and short recovery times, it yields results faster than any other workout. Medicine and Science in Sports and Exercise published research showing that thrice weekly HIIT workouts over an 8 week period resulted in a 10% improvement in aerobic fitness than long distance running at a slow speed, with exercisers continuing to burn more energy throughout the day. 

2. Strength Training

When it comes to the male population, classic strength training stands the test of time. But the rise of weight training amongst women has been a long time coming and we believe it’s here to stay. With ‘strong’ being dubbed as the new ‘skinny,’ more and more people are choosing to lift weights to build lean muscle, shred fat and boost confidence. Weight training encourages you to focus on how lean you look and feel, instead of your weight. 

3. Wearable Technology

Showing no signs of letting up in terms of popularity, the trend continues this year and promotes healthy fitness habits. Many studios and gyms have made it a staple to allow you to quantify your workouts. You can even have the stats displayed on a big screen live to give you further motivation.

4. Yoga Fusion

You no longer need to choose between HIIT and Pilates or yoga and boxing, a growing number of gyms and studios are offering fusion classes that 'mash-up' fitness activities to create a brand-new workout, merging 2 types of exercise to achieve maximum results. Boxingyoga is already proving popular at the Movement Clinic London, this year is set to see more combined workout classes being introduced across the UK. themovementcliniclondon.co.uk

5. Body Weight Training

These are great strength building exercises such as pushups, body weight squats, pull-ups, rollouts and bench presses among others aimed at building strength. Many people are choosing to steer away from exercise equipment and gym membership fees in favour of body weight training, which can be practiced freely in any environment.

6. Ballet Barre

Inspired by ballet, Barre classes focus on a combination of movements to give you a powerful lower body workout. Barre postures improve strength and flexibility by forcing one of your legs to move gracefully and precise, while the other leg stabilises you. While it may sound like a new fitness trend, barre training has been helping men and women alike, tone up and tighten for decades. barrecore.co.uk/classes

 

7. Group Training 

Although not a new trend, fitness classes are making their mark in 2018. Group training is defined as a workout of five or more people, led by a Fitness Instructor. Popular classes this year will include boxing, bootcamps, cycling, rowing and dance classes. Group training is designed to push you harder, motivate you, teach you something new and help you reach your fitness goals.

8. Dance

When you are in the mood for fun and an unstructured way of getting fit, why not take part in a dance class? Dance is a great way to move your body to a tune, shed calories and tone up simultaneously. Dance classes to look out for this year include Street, Groove, Bokwa and Bollywood.

9. Virtual Boxing

The digital fever is also catching up with fitness routines as boxing exercises now gain a virtual aspect in 2018. The Boxx Method, an online workout, will feature videos choreographed to include shadow-boxing, high intensity intervals and a knockout round each video lasting half an hour. It is a trend that is touted to improve strength, coordination, speed while burning calories.

10.  Rowing Classes

In 2018, group rowing classes are set to hit the fitness scene in a big way. A rowing machine works the biceps, hamstrings, calves, gluteal muscles and lower and middle back. Virgin Active have just launched their new RO class, while other group rowing classes are set to pop up in London soon, which will give exercisers an entire body workout with the motivation-boost of group fitness training.

For 136 Exercises you can do Anywhere Download our FREE Travel Fitness Guide!

Attending a gym or fitness class is a great way to keep in shape. Cardiovascular exercise keeps you healthy and manages your weight. But what happens when you have no access to these facilities?

In 2014 we left the UK to embark on an around the world trip. With a gym no longer available to us, we learned other ways to keep healthy on the road, adapting our fitness routine to each new environment. While exercise plays an essential role in managing your weight, maintaining a balanced diet is key to overall good health. Throughout our journey, we gained a deep knowledge of nutritional facts of the food we experienced around the world.

So, whether you travel for business, holiday or an around the world trip, you will find everything you need to know in our ultimate guide to keeping in shape while travelling.

3 KEY PRINCIPLES TO STAYING HEALTHY WHEN YOU TRAVEL

KEY PRINCIPLE 1:  PREPERATION / MOTIVATION 

Keeping in shape is hard - even before you hit the gym! Sometimes the best intentions, like setting an early alarm or packing your workout gear, isn't enough. A lack of motivation is the biggest barrier to exercise.

While anyone can have a hard time making exercise part of their routine, throw in a constantly changing enviroment and you are faced with a bigger challenge. This is why its important to consider your goals and mentally prepare yourself for the trip ahead.

• THINK ABOUT THE WHY

Why do you want to keep in shape? Everything we want has an emotion attached to it. Whether it’s to feel confident, to feel healthy or to lose weight, the key to lasting motivation is to find a strong enough emotional reason to take action.

• DON'T GIVE UP BEFORE YOU START

Why do we so often derail our plans before they begin? We find all the reasons not to exercise, why our diet will fail and why we should leave everything until we return. 

Instead, think of travel as an opportunity to change your routine, to experience new healthy cuisine or discover a new hobby, like surfing, dancing, tennis or Muay Thai. You might not give up so easily on something you enjoy.


Once you have established your own personal motivation for keeping in shape, it is time to start planning.

Here are 12 Preparation Tips for any Destination 
 

1 - Set Realistic Goals

What do you want to achieve? Is it to manage your weight? Maintain or increase your fitness? Whatever it is, set yourself a realistic goal to work towards.

2 - Plan your Workouts

Start to plan the type of exercise you are going to do according to your environment and goals.

3 - Write a Workout Schedule

While your goals are fresh in your mind, write down a quick schedule that will help you to achieve them. Put the schedule in your phone and set reminders.

4 - Book a Hotel with Exercise Facilities

Whether you choose a hotel with a gym, swimming pool or tennis court, having accessible facilities will help with your fitness routine.
 

5 - Choose an Exercise Friendly Environment

If you’re planning a city break, choose a hotel near a park. This will provide a safe area to run to with access to fitness facilities (monkey bars are great for pull ups). Or stay near a beach; for swimming, running, beach exercise or water activities. Whatever your preferred fitness activity, stay within close proximity.

6 - Book a Room with Cooking Facilities

Use AirBnB to rent an entire home or apartment with a stocked kitchen. Or choose a holiday with self- catering facilities. This will allow you to prepare healthy meals. While it’s great to experience new cuisine, there is no need to dine out for every meal. If you’re travelling for a long period, book a hostel with shared kitchen facilities.

7 - Stay near a Supermarket / Fresh Food Market

Having a market nearby allows you to pick up fresh, healthy produce. Fresh fruit, nuts and seeds are a healthy mid-day snack.

8 - Research Healthy Restaurants in your Chosen Area

Use Tripadvisor or guidebooks to research restaurants in the area which cater to your diet. This will save you resorting to a fast food restaurant because you didn't find anything else nearby.
 

9 - Pack the Right Gear

Avoid arriving at your holiday destination underprepared, read our travel fitness packlist list.
 

10 - Download a Fitness App

A fitness app will help you track your goals and assess your performance. Or prepare a running schedule.

11 - Exercise to Great Music

Download a personal ‘workout’ playlist before you travel to keep you motivated. Don’t forget your headphones, running belt or sports armband.

12 - Consider a Fitness Holiday

If you are serious about keeping in shape then consider a fitness holiday. This will allow you to unwind, get fit and tone up under stress-free conditions. Not only will you be surrounded by like-minded people, you will have the chance to see the sights, discover a new culture and get in shape all in one holiday.

Learn to surf in Sri Lanka, become a Yoga Guru in India or complete a 10 day trek around the snow capped mountains of Nepal. 

KEY PRINCIPLE 2 - NUTRITION

Experiencing the local cuisine can be the highlight of any trip. But indulging in just one unhealthy holiday meal, rich in salt, sugar, white flour and/or animal protein increases a person's risk of a heart attack. Exercise alone will not erase all of your unhealthy eating habits. Maintaining a healthy and balanced diet is key to overall good health.

Here are 11 Tips to a Healthy Travel Diet

1 – Know your Limit

Balance your total calorie intake per day. Weight gain is a major effect of eating too many calories.

Average Male: 2000 - 2,500kcal a day to maintain his weight.
Average Female:  1500 - 2,000kcal a day to maintain her weight.

2 - Balance your Meals 

To maintain a balanced diet, break down your daily meals into carbs (includes vegetables), protein, and fat.

Typical Daily Meal Example

Breakfast – 2 poached eggs on toast (Protein / fat / carbs)
Lunch - Beans on jacket potato  (Protein / carbs)
Evening Meal – Salmon and vegetables (Protein / healthy fat / good carbs) 

For healthy travel meal ideas, check out these healthy dishes from around the world.

3 - Consider How Your Food is Prepared

The way your food is cooked has a major effect on your calorie intake. Although certain oils are good for you, such as olive oil and flaxseed oil, the saturated fat and trans fat in deep-fried foods should be avoided. Grilling, steaming, roasting and baking are healthier cooking methods. Consider this when ordering your meal.

1g of Fat contains - 9 calories (All fats contain the same amount)
10-30% of your daily calories should come from Fat
 

• Monounsaturated:  Olive Oil

Olive oil is most commonly used in cooking in Greece, Spain, Italy, Cyprus and Portugal. Olive oil is rich in cholesterol-lowering monounsaturated fats, making it a healthy addition to your diet.

• Polyunsaturated: Sunflower Oil

Sunflower oil is used extensively in Europe as a cooking oil and is popular in many Western countries. Most of the fat in sunflower oil is unsaturated. In moderation, sunflower oil may provide certain health benefits as part of an overall balanced diet.

• Saturated: Palm Oil (WARNING)

Palm oil is the most common oil used in cooking in Asia, with Indonesia, Thailand, Malaysia and China being the highest consumers. While palm oil has no trans fats, it does contain high levels of saturated fats, which can be a significant threat to cardiovascular health. 

4 – Protein is Essential for Both Men and Women

The worlds male population seems protein obsessed, and rightly so. Protein is an important nutrient for sustaining muscle. Unlike fats or carbohydrates, our body does not have a back-up supply of protein, so we need to make sure our body gets enough of it.

1g of Protein contains - 4 calories
10-20% of your daily calories should come from Protein

Here are some examples of protein rich foods to experience while travelling:

• Peanuts (1 cup) – 38 grams
• Chicken (100 grams) – 34 grams of protein
• Tuna (100 grams) – 30 grams
• Tofu (1 cup) – 20 grams of protein
• Black Beans, Kidney Beans, Pinto Beans & Chickpeas (1 cup) - 15 grams

5 - Quality Carbohydrates Matter

Carbohydrates are your body's main source of energy.

1g of Carbohydrates contains - 4 calories
50 – 60% of your daily calorie should come from carbohydrates

Reduce 'bad' carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber.

Good Carbs: Whole grains, vegetables, fruits, beans, potatoes and sweet potatoes
Bad Carbs: Refined “white” grains like white bread, white rice
Carbs to AVOID: Sugars and Added sugar substitutes (Sweeteners) which can spike your blood sugar to dangerous levels and can lead to diabetes.

6 - Eat Healthy Travel Snacks

Travel days can be a set back when it comes to your diet and fitness routine. Processed foods are high in saturated fat, salt and sugar. Replace Oreos and Pringles for these healthy travel snacks:

• Nuts – Nuts are packed with protein, healthy omega-3 fatty acids and essential nutrients.
• Seeds – Seeds are high in fibre, vitamin E and monounsaturated fat.
• Fruit – Peeled fruits make a great travel snack which is high in vitamins and minerals
• Bars (protein bars, fruit/nut bars, natural fruit bars or granola bars)
• Rice Cakes

6 – Vitamins and Supplements

A balanced diet should include all the vitamins and minerals your body needs throughout the day. However, if you are exerting yourself during exercise then extra supplements may be required to correct specific deficiencies.

Even mild deficiencies can result in fatigue, reduced resistance to infections, confusion and impaired physical performance. Consider packing extra shop bought vitamins and supplements to help your body achieve a desired fitness goal (weight loss, muscle gain, improved endurance). However, synthetic versions of vitamins contain chemical compounds that were not meant for human consumption and do not occur in nature.

Alternatively, there are many naturally occurring vitamin rich fruits and vegetables available across the world.

5 FRUITS YOU SHOULD EAT EVERYDAY

• Grapefruit

Grapefruit is one of the healthiest citrus fruits. Besides being a good source of vitamins and minerals, it also aids weight loss and reduces insulin resistance.

Vitamins & Minerals: vitamin A, vitamin C, pantothenic acid, copper, dietary fiber, potassium, biotin, vitamin B1.

• Pineapple

Among the tropical fruits, pineapple shines above the rest in terms of nutritional value. It is a good source of bromelain, a mixture of enzymes known for its ability to digest protein and anti-inflammatory properties.

Vitamins & Minerals: vitamin C, manganese, copper, vitamin B1, vitamin B6, dietary fiber, folate, pantothenic acid.

• Blueberries

Blueberries have powerful effects on the immune system. They are also believed to have the highest antioxidant content of the most common fruits, which may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s.

Vitamins & Minerals: vitamin K, vitamin C, manganese, fibre, copper.

• Strawberries

Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike.

Vitamins & Minerals: iron, copper, magnesium, phosphorus, vitamin B6, vitamin K, vitamin E. vitamin C, manganese, folate (B9) and potassium

• Bananas

Bananas are easily come across when you travel and provide several nutrients including potassium, resistant starch and pectin. Bananas can have benefits for exercise, blood sugar control and digestive health.

Vitamins & Minerals: vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper

5 VEGETABLES YOU SHOULD EAT EVERYDAY

• Onions

Raw onions are high in cancer-fighting antioxidants. The phytochemicals in onions along with their vitamin C help improve immunity and contain chromium, which assists in regulating blood sugar.

• Corn

The longer corn is cooked, the higher the level of antioxidants like lutein, which combats blindness in older adults. For this reason, moderate consumption of whole-grain corn, such as popcorn or sweet corn, may well fit into a healthy diet.

• Broccoli

Broccoli is full of cancer-fighting antioxidants and is a good course of protein. Eating one bunch of broccoli contains 17 grams of protein.

• Spinach

Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

• Kale

Kale leaves are chock full of vitamin C, an antioxidant that may reduce the risk of heart disease by lowering levels of bad cholesterol.

8 – Stay Hydrated

Food may provide the nutrients your body needs but water is important to help transport them. Keeping hydrated will help you to perform at your highest level and prevent fatigue, muscle cramps or headaches.

When you do not drink enough water, your body receives mixed signal on hunger. You will eat less when you have adequate hydration.

Daily Recommendation
Women: 1.5 – 2 Litres
Men: 2 – 2.5 Lites

Remember to drink more water when you drink alcohol. Alcohol causes cause you to excrete more water which can lead to dehydration.

9 – Limit Your Alcohol Consumption

Many alcoholic drinks are calorically very dense and packed with sugar. Not only does alcohol cause dehydration, studies have discovered drinking alcohol before exercise can inhibit the circulation of glucose, which the body uses for energy.

Here is the calorie intake of some common alcoholic drinks:

• Beer (1 pint) – 208 Calories
• Red wine (small glass) – 125 Calories
• White wine (small glass) – 120 Calories
• Gin & Tonic – 97 Calories
• Vodka & diet coke – 60 Calories

10 – Avoid Unnecessary Liquid Calories

Avoid liquid calories which are high in sugar and low in nutritional value. Here are 5 examples of drinks to avoid when travelling:

• Starbucks Salted Caramel Frappuccino – 550 Calories
• McDonalds Strawberry Milkshake – 380 Calories
• Beer (1 pint) – 208 Calories
• Coca-Cola (1 can) – 140 Calories
• Cappuccino (1 small cup) = 80 Calories

11 - Eat a Great Breakfast

A healthy breakfast is important for health and weight management. Skipping this morning meal can lead to over eating later in the day. Here are 5 healthy breakfasts to eat while travelling:

• Oats

Oats are among the healthiest grain on earth. Health benefits include weight loss, lower blood sugar levels and reduced risk of heart disease.

• Eggs

Eggs are a good source of quality protein and contain a list of essential nutrients. Although they are high in cholesterol, they do not raise cholesterol levels in most people.

• Greek Yogurt

Greek yogurt is more concentrated in protein than other yogurts therefore can reduce the feeling of hunger. Certain types of Greek yogurt are good sources of probiotics which help your gut stay healthy.

• Fruit

All types of fruit contain vitamins, potassium, fibre and are relatively low in calories. Pair fruit with eggs, cottage cheese or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

• Nuts

Nuts are a great addition to breakfast because they are filling and help prevent weight gain. Although nuts are high in calories, they contain heart-healthy monounsaturated fats as well essential nutrients.

Our Current 2 Day Travel Diet

If we exercise in the morning and eat a healthy breakfast and lunch, we allow ourselves to enjoy the evening a little more. Remember we are not robots, find a balance that best suits you and your environment.

This is an example of our current diet while based in South Asia.

Day 1:

• Breakfast – 2 poached eggs on 2 pieces of brown toast and one small fruit salad bowl. Black tea or Milk Coffee no sugar
• Lunch – Vegetable noodle soup (Stuart adds chicken to veg noodle soup)
• Snack – Raw almonds (one handful)
• Dinner – Fresh fish, steamed white rice (portion the size of your hand) and salad.
  

White rice is a controversial food in nutrition circles. It is a simple carbohydrate which you can enjoy on occasion, you just don't want them to be your primary source of carbs. Avoiding white rice in Asia is close to impossible.

Day 2:

• Breakfast - Porridge (made with water not milk), half of a banana and 1 tablespoon of honey to sweeten. Black tea no sugar
• Lunch – Tofu salad with dressing
• Snack – 1 apple/4 slices of pineapple or watermelon
• Dinner – Tandoori chicken / grilled chicken, 1 small jacket potato (no butter or cheese) and steamed vegetables
• 2 small beers or 1 glass of white wine

Lets be realistic, are you really going to avoid alcohol everyday while travelling? Just remember to balance your overall calorie intake, exercise and follow a balanced diet. 

PRINCIPLE 3 - EXERCISE 

The health benefits of regular exercise and physical activity are hard to ignore. In addition to a balanced diet, exercise plays an essential role in managing your weight and reducing the risk of heart disease and type 2 diabetes.

Exercise is not only about how many calories you can burn, it can be a great way to socialise, discover a new hobby, challenge yourself or lift your mood. Some of our personal travel highlights include playing volleyball with the locals on Copacabana beach, trekking the Himalayas in Nepal, surfing in Sri Lanka and HIIT workouts on secluded paradise islands.  

Everything you can achieve in a gym can also be achieved on your next trip.

Here are 5 Tips to Exercising Anywhere
 

Tip 1 – Know Which Exercise Best Meets Your Personal Fitness Goals

Flexibility & Balance Exercises

• Exercises: Yoga Poses, Tai Chi Moves, stretching
• Workout: Abs, Posture, Core, Stability
  
  

 Endurance & Aerobic (cardio)

• Exercises: Fast walking, jogging, running, stair steppers, swimming, cycling
• Workout: Endurance, Co-ordination, Fat Burning, Toning
  
  

 Martial Arts / Boxing

• Exercises: Kicks, Punches, Elbows, Knees, Rolls
• Workout: Abs, Posture, Endurance, Co-ordination, Toning, Fat Burning

BodyWeight

• Exercises: Push ups, Pull ups, Sit Ups, Rows
• Workout: Strength, Muscle Growth, Core, Power, Definition
   

HIIT (High Intensity Interval Training) & Circuits

• Exercises: Lunges, Burpees, Side Planks, Squats, Jumping Jacks, Climbers
• Workout: Lean Muscle, Strength, Core, Stability, Endurance, Cardio, Fat burning, Conditioning

Tip 2 – Do Not Use Time as an Excuse

We no longer need to spend hours gruelling at the gym to keep in shape. By increasing the intensity of your workout, you will reduce the time you need to exercise and burn more calories. You will continue to burn more calories throughout the day. High intensity interval workouts are perfect for short trips away or when time is limited.


5 Calorie Burning Exercises You Can Do Anywhere in 30 Minutes

Tip 3 – Find a Suitable Environment 

Don’t use location as an excuse not to exercise. Your fitness routine can be carried out in any of these locations:

• Hotel room
• Hotel gym
• Beach
• Park
• Roof top
• Sports clubs
• Path, quiet road or green area
• Swimming pool

Tip 4 - Use the Right Equipment

The tools which we use to exercise include a 2L plastic water bottle and a yoga mat. The yoga mat to exercise on and the water bottle to add weight to our fitness routine. Other great travel exercise tools include;

• Stretch & Flexibility: Yoga mat
• Cardio: Jump rope & gliding disks
• Core / Toning: Resistance bands and suspension trainers
• Strength / Definition: Push up handles and pull up bars
• Muscle: Sand bags & portable kettle bells
• Other: Backpacks and water bottles
  

Tip 5 – Join in with a Local Activity

Make exercise a part of the adventure! Join in with a local activity. Popular travel activities include rock climbing, yoga, martial arts, dance classes, beach games, water activities or even a game of golf.

Top 5 Calorie Burning Activities You Can Do Anywhere in 1 hour

800 – 1100 Calories – ROCK CLIMBING
700 – 1000 Calories – MARTIAL ARTS
700 – 900   Calories – STAND UP PADDLE (SUP)
600 – 700   Calories – RACKET SPORTS
550 – 800   Calories – MOUNTAIN BIKING

Here is an Example of our Weekly Exercise Routine

Adding variety to your workouts will prevent them from becoming ineffective. If you run at the same speed every day for 20 minutes, your body will eventually hit a plateau. Here is an example of our weekly travel exercise routine:

Monday:
1 Hour Yoga workout (Download new asanas to practice or attend a class)

Tuesday:
30 minute Run

Wednesday:
15 Minute warm up run followed by 15 minutes of core HIIT 

Thursday:
Samantha – Yoga
Stuart - Body weight or backpack workout

Friday:
Rest

Saturday:
All over body HITT or circuit workout

Sunday:
Rest

WHY IS YOUR WELLBEING ALSO IMPORTANT? 

 
Positive wellbeing is important because it helps us to function well and keeps us happy, content, engaged and contributes to our mental health. How often do we treat ourselves after a hard week of exercise? Rewarding ourselves is good for overall wellbeing. 

Here are 6 Tips to Improve Your Personal Wellbeing

1 - Get Regular Sleep

Sleep deprivation increases hunger and slows down metabolism, making it more difficult to maintain or lose weight. Sleep also plays an important role in your physical health. For example, sleep is involved in the healing and repair of your heart and blood vessels.

2 - Wear High Factor Suncream

Applying a high factor sun cream reduces the risk of sunburn, skin cancer and premature ageing. Apply sun cream before exercising outside in a warm environment, including early morning workouts.

3 - Avoid Poor Sanitation

Sanitation and hygiene are lacking in some countries, and can be the cause of illness. Food poisoning will be a big set-back to your fitness routine. Read our tips on how to avoid getting sick while travelling.

4 - Enjoy Some Relaxation

Don’t burn yourself out, take some time to relax. Muscles can only repair when you rest, so include rest days in your fitness schedule.

5 - Make Time for Meditation

Those who practise meditation will benefit from reduced stress, as well as a number of other physical and mental health benefits. During meditation, the pituitary gland in our brain secretes endorphins that help lift our mood and create a positive effect on the whole body.

6 - Reward Yourself

Whether it’s a chocolate sundae or a few glasses of wine, make sure you reward yourself. Being able to eat some of those forbidden foods will help keep you motivated the rest of the week. Maybe consider treating yourself to another type of reward, such as a spa day or massage.

 

Did you like this post?  Download our FREE Travel Fitness Guide for 133 Exercises You Can Do Anywhere!

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Running on pavements and roads alongside high-rise buildings will never beat the feeling of racing through streams and canyons in the wilderness. Or having mountains, forestry or rolling green fields as your scenery. If you want to see how far you can run then check out the world's most beautiful marathons.

12 of the Most Beaufiful Marathons in The World

1) Nepal Impact Marathon

In November, daring runners will combine adventure travel with their favourite sport by taking part in Nepal’s Impact Marathon. Set admits the highest mountain ranges in the world and more of an adventure than a race, you will be jumping over boulders, clambering over rocks and crossing waterfalls. Pass by Sherpa villages and Buddhist monasteries with spectacular views of the Himalayas along the way. Before or after the race, you will have time to visit the projects you've fundraised for and get involved in a community project. impactmarathon.com/nepal

2) Patagonian International Marathon, Chile 

The jaw dropping scenery of Patagonia’s Torres del Plaine needs no introduction and is home to the Patagonian International Marathon, which takes place in September. People from all over the world come to take part in this race. Although a challenging route, runners are rewarded with spectacular views of snow-capped mountain peaks, cascading waterfalls, glaciers and mirrored lakes. patagonianinternationalmarathon.com/en/

3) Inca Trail Marathon, Cusco, Peru.

Fancy visiting Machu Picchu while challenging yourself athletically? Elevated at over 3100m, you’ll be running on rocky mountain trails with spectacular views of Inca ruins and towering cloud covered mountain passes. The package is more of an organised tour rather than a traditional race which includes site entrance fees, meals, accommodation and ground transportation in the price. Participants will spend 2 days exploring Machu Picchu after the race before taking a train back to the beautiful and historic town of Cusco. andesadventures.com/run2asum.htm

4) Safaricom Marathon, Kenya

Safaricom Marathon is more than just the scenery and the race. This unique marathon combines fund raising with Kenya’s greatest sporting passion - participants run to protect Africa’s endangered wildlife from extinction. It takes place at Lewa Wildlife Conservancy where thousands of people race through the savannah alongside zebras, elephants and giraffes. The conservancy sits at a high altitude of 5,500 feet making breathing difficult. Running under the shadow of Mount Kenya is enough to make up for the challenge of this race. safaricom.co.ke/safaricommarathon/

5) The Great Wall of China Marathon, China

If visiting the Great Wall of China isn’t already on your bucket list then racing on it should be! In May, adventurous runners can take a trip through living history by taking part in the Great Wall Marathon in the Tianjin province in China. Tackle sharp uphill and downhill sections and 5164 steps reaching up to 300m high, with rugged mountains and surrounding Chinese villages as your backdrop. Experience unforgettable views of the wall with the local community cheering you as you pass by. great-wall-marathon.com

6) Fujisan Marathon, Japan

The Fujisan Marathon in Japan takes place each November which is located approximately 2 hours outside of Tokyo. Temperatures at this time of year are crisp around Mount Fuji, making comfortable conditions for completing this race. The mountain climb will increase the intensity but runners will favour the incredible views of Autumn coloured trees, beautiful blue lakes and of course the iconic mountain itself. fujisan-marathon.jp/race-information/

7) Bagan Temple Marathon, Myanmar

If running is your meditation then what better experience than racing through the ancient temple city of Bagan? Home to 2200 pagodas, the majestic Buddhist temples and glittering flooded rice fields create a magnificent landscape. The dusty route passes by golden stupas and through sleepy Burmese villages. Runners who aren’t used to the heat may find this challenging, with average temperatures of 31 degrees when the race takes place in November. bagan-temple-marathon.com/race-info

8) Marathon of the Midnight Sun, Norway

Going from one extreme temperature to the next is the Marathon of the Midnight Sun in Norway. This is one of the most northerly marathons in the world, located close to the Arctic Circle. The race usually begins at 8pm in the evening, making the most of their long light days in June while the sun remains low in the sky. Running across the Tromsø Bridge during the race showcases the sweeping views of the town and its icy white surroundings of crystal clear lakes and snow-capped mountains. www.msm.no/

9) The Jungle Marathon, Brazil Amazon Rainforest

Looking to step up the challenge? This has been named as the world’s toughest endurance race. Competitors begin the marathon from the jungle base camp accessible by an overnight boat ride. From there they race through dangerous river crossings, knee-deep mud and contend with thousands of mosquitos along the way. With temperatures up to 40 degrees, 90% humidity and up to 180 inches of rainfall, the conditions alone make this marathon extremely challenging to complete. The jungle is home to spiders, anacondas, piranhas and Caimans. junglemarathon.uk/

10) Two Oceans Marathon, South Africa

Located in Cape Town, South Africa, The Two Oceans Marathon is actually a 35-mile ultra-race and is one of the most popular in the world. The race takes you along the coast of Cape Town, with the highlight being Chapmans’ Peak which is considered the most scenic coastline in South Africa. The name ‘Two Oceans Marathon’ comes from the fact that competitors run along both the Indian and Atlantic Ocean. There is also a half marathon held in Easter, Trail runs (24km and 12km), Fun Runs (5.6km) and Mini Marathons. twooceansmarathon.org.za/

11) Australian Outback Marathon, Australia

This truly unique running experience takes place in July across the red earth of the Australian outback in Yulara. Take in the sacred sites of the Aboriginal people while running through the bush, including the iconic rock formations of Uluru and Kata Tjuta. Nature lovers can catch a glimpse of Australian wildlife, while adventure seekers can take part in discovery tours and fitness events arranged by the race organisers before and after the big day. australianoutbackmarathon.com/

12) Jungfrau Marathon, Switzerland 

This challenging and mostly uphill endurance race takes place in September and finishes almost two kilometers higher than the starting point. This race compensates for its challenge with breath taking views of Switzerland’s Alpine nature.  Experience the astounding Eiger Glacier and stunning snow-capped mountains of the Bernese Alps. jungfrau-marathon.ch/en

 Which Marathon Would You Travel For?

Morocco’s rocky mountains, unforgiving sand dunes, dramatic mountain-scape and extreme river rapids make the perfect playground for action-fuelled adventure.  Here are 8 amazing Moroccan adventures to add to your bucket list.

1) Rock Climb Todra Gorge

This mighty canyon is home to approximately 400 climbs and is Morocco's premier sport climbing destination. This stunning limestone gorge sits on the South side of the Atlas range and has more than 150 routes rated French Grade 5+ to 8+. Its sheer rock walls rise 200 vertical metres from the narrow road and its impressive sight attracts tourists from all over the country.

2)  Sand Boarding Down the Mighty Erg Chebbi

Ever tried sand boarding? There is no better place to begin than the mighty Erg Chebbi in the Sahara Desert! If you like surfing, then this is your chance to practice your favourite sport in the sand. The Erg Chebbi sand dunes reach up to a gigantic 150m high!

3)  Hot Air Balloon over the Fringes of Marrakech

Watch the sun cast colours over Morocco’s deserts and mountains on a sunrise hot-air balloon ride from Marrakech. In the early morning, enjoy a 4x4 ride to the launch spot and drift the skies over hillsides and desert valleys. Finished with a camel ride and a tasty, traditional Berber breakfast.

4)  Mountain Biking North Africa’s Highest Peak

If you love adventure, nature and jaw-dropping scenery, then don’t miss the chance to mountain bike through the Atlas Mountains. Snow-capped Jebel Toubkal reaches 4167m, making this Africa’s second highest peak after Mt Kilamanjaro. Pass through ancient Beber villages, beautiful valleys and take in the stunning views of the Atlas Mountains all around you. If mountain biking isn’t your thing, you can trek by foot, camel or by horse instead.

5) Rafting Morocco’s Grand Canyon

Need an alternative adrenaline rush? Then white-water raft through canyons, red coloured mountains and waterfalls on the wild Ahansal river in the High Atlas Mountains. This grade 3/4 snow melt river passes desert and mountainous landscape and runs from March- May each year.

6)  Quad Biking and Camping in the Sahara Desert

Head off the beaten path on a fast acceleration quad bike! Drive through rocky desert, climb the top of mountains and admire the breath-taking panorama. Or choose 2 activities and add camel trekking, dune buggies or dirt bikes to the itinerary. After an action packed, adrenaline fuelled day camp over-night in the desert and share stories underneath a starry sky.

7) Surf, Kitesurf or Stand Up Paddle in Wild and Windy Essaouira 

The ancient walled town of Essaouira, also known as ‘the windy city,’ has a sandy beach stretching for six miles. The sea offers ideal conditions for kitesurfing, surfing or stand up paddle where advanced wave riders will love Moulay Bouzarktoune and Sidi Kaoki, while others can find flat water close to the medina. Finish your day with a drink in an authentic Moroccan beach bar which can be found dotted along the main beach.

8)  Ziplining Across the High Atlas

Take in the breath taking famous 700-foot gorge while tree-to-tree zip-lining! Throw in some tight-rope bridges, hiking, horse trekking, archery and game of ancient Berber bowling for enough to satisfy the biggest adrenaline junkies.

Which adventure will you add to your Moroccan itinerary?

Let’s face it, keeping in shape on holiday is never easy. Jetlag, a new climate and a change in routine can decrease motivation.

If you’re travelling for a long period, you're likely to spend some time on a beach. If an early morning run on the beach or fitness routine doesn't motivate you, try something a little more fun. Beach games are a great way to keep in shape when you travel, you won't even notice you're exercising.

If you're travelling with friends or family, encourage them to join in. If you’re travelling alone, this is a great opportunity to meet new people. Gather some people from the beach or the hotel to join you.

Here are my top calorie burning beach games for your holiday.

Flick ‘n’ Sticks – 1 hour can burn up to 450 calories

Flick ‘n’ Sticks adds a fun twist to your typical game of frisbee. The aim of the game is to knock off a ‘target’ without the other team catching it. Read the instructions on how to play:

You Need:

• 4 people per game (2 people competing against 2), 1 Frisbee, 4 long bamboo poles (or something similar) and 4 plastic cups
• Place 2 poles next to each other in the sand, approximately. half a meter apart
• Place the other 2 poles 15 strides away facing the other poles
• Place the plastic cups on top of the 4 poles
• Throw the Frisbee to knock off the opposite team’s cup (take this in turns)
• 3 Points: Knock off the cup and it hits the ground
• 1 Point: Knock off the cup and the other team catches it before it hits the ground
• Whoever gets to 20 points first wins the game.

Flicks 'n' Sticks involves interval training which increases metabolic rate and burns more calories. One game can burn up to 450 calories.

 

Waboba Ball -  1 hour can burn up to 450 calories

If you love being in the sea, then Waboba Ball is the perfect beach game for you. This ball bounces on water. Play a simple game of catch with a group of friends in the sea. To make the game more interesting, try spinning the ball as if you are a skimming a stone. This makes it more difficult for the other players to catch it.

Waboba ball gives you a full body workout. You tread water with your legs, contort your body with your core, and you reach, catch, and throw with your arms. One game of Waboba Ball can burn up to 450 calories.

Any ball thats floats can be used if a Waboba ball is not available.

Beach Volleyball – 1 hour can burn up to 330 calories

If there is a volley ball net at the beach then make use of it. Volleyball is perfect for small or large groups. Use both hands together to hit the ball over the net and don’t let the ball touch the ground if you want your team to win the game. Controlling the ball is harder than it looks but a little practise will go a long way.

Playing volleyball can help to strengthen the upper body, arms and shoulders as well as the muscles of the thighs and lower legs. One hame can burn up to 330 calories.

TIP: If there is a group of people playing volleyball and you’d like to join in, simply wait at the side and the players will call you to join in. We saw this happen a lot on Copacabana beach in Rio where volley ball is very popular.

 

Good Old Bat and Ball – 1 hour can of burn up to 410 calories

You can never go wrong with a classic game of beach bat and ball, which requires just 2 players. If you haven't brought a bat and ball with you, you can buy them in most seaside shops for an afforable price. They're a great size to fit in your backpack if you decide to take them with you.

As well as being a fun game to play, it’s great cardio exercise and builds arm strength. One game of Bat and Ball can burn up to 410 calories.

For more activities to keep you in shape, download our FREE Travel Fitness Guide! 

The fitness world has seen many trends emerging and gaining popularity. To know which exercise is best to meet your personal fitness goals, it’s important to understand it’s health benefits and what you will gain from it. Here is our guide to 7 types of exercises you can do anywhere.

1) Flexibility & Balance

Flexibility training warms up your muscles and helps to improve your overall posture, breathing, balance and blood circulation. Adding a flexibility workout or incorporating these exercises before more intense workouts will serve to decrease your chances of injury.

Typical flexibility and balance exercises incude:

• Yoga
• Thai Chi
• Stretching (Dynamic, Static, Ballistic, Isometric, PNF)

2) Endurance & Aerobic

Aerobic (Cardio) exercise strengthens your cardiovascular system by stimulating your heart rate and breathing rate to increase. It can be any activity that you can sustain for more than just a few minutes while your heart, lungs, and muscles work overtime. The longer you sustain the exercise and the greater your intensity, the more you will improve your endurance.


Typical endurance and aerobic exercises include:

• Fast walking
• Jogging
• Running
• Stair steppers
• Swimming
• Cycling

3) Martial Arts – Boxing / Kick Boxing / Muay Thai / Karate

Martial arts are a great way to burn calories at a high tempo and in any environment. Reduce body fat with burning exercises that improve strength, speed, agility, hand-eye coordination and endurance.

Typical Martial Art techniques include:

• Elbow Strike  Spinning / Downward / forward
• Punches   Jab / Huck / uppercut
• Knees   high / power / fast
• Kicks  push / high / back kick

4) Circuit

Circuit is to perform a set amount of reps and keep your heart rate elevated by running, jumping or side stepping in-between exercises. No rest until the full circuit of exercises is complete.

Typical Workout Time: 

• 20 – 40 mins

Typical Circuit Routine: 

• 30 reps, run 60 Seconds, 30 reps, hop 60 Seconds, 30 reps, side step 60 seconds, 30 reps, rest 60 Seconds

Typical Circuit Exercises:

• Skipping, Burpees, Squat Jumps, Squat Thrusts, High Knees, Sit-ups, Jumping Jacks, Bench Dips, Lunges.

5) Body Weight Exercise

Bodyweight exercises use your own body weight and its resistance against gravity. It is a simple and effective way to improve strength, power, flexibility and co-ordination while also burning calories.

Typical Body Weight Exercises:

• Push ups, tricep dips, jumps,
• plank, rows, bridges, get ups,
• shoulder press, side plank, squats,
• lunges, pull ups, pike push up

6) HIIT

HITT is a great way to burn the maximum amount of calories in the minimum amount of time. You give 100 percent effort for a set amount of reps followed by a short rest period. The best part is you will continue to burn calories throughout the day as you recover.

Typical Workout Time: 

• 10 – 15 mins (Max 30)

Typical HIIT Routine: 

• 20 intense reps, rest 15 seconds, 20 intense reps, rest 15 seconds, 20 intense reps, rest 60 seconds

Typical HIIT Exercises:

• Novice: Squats, Lunges, Jumping jacks, knee highs, crunches, mountain climbers, warrior, push-up
• Pro: Jump Squats, Jumping Lunges, burpees, Jacknife Get Ups, lizard hops, walk down push ups

 7) Go Superset

Step up your workout by throwing in super sets for added intensity. Simply complete the reps of two exercises back-to-back before a period of rest. 

Typical Superset Routine:

• 30 Reps, Jog 60 seconds, 30 Reps, 30 Reps, Rest 30 seconds, 30 reps, Side step 30 Seconds, 20 Reps, 20 Reps, Rest 60 seconds

 For 136 exercises you can do anywhere, download our FREE Travel Fitness Guide!

With 15000ft sheer drops and 300 deaths a year some might wonder why so many people come to Bolivia to cycle this road. Despite being named the world’s most dangerous road, The Death Road in Bolivia remains one of the top things to do for backpackers, avid mountain bikers and adrenaline junkies. I am going to share our experience of ‘surviving’ The Death Road in La Paz, to help you decide whether to add this mountain bike trail to your bucket list.

The History of The Death Road

You may have heard of this road from other travellers. Or you may have seen it on TV when Richard Hammond and Jeremy Clarkson drove the Death Road in a locally bought used vehicle for one of Top Gear’s episodes. But what is the history of the Death Road?

The Death Road is officially called The North Yungas Road, (El Camino de la Muerte)

This 43 mile length road was built by Paraguayan prisoners of war in the 1930s and was the only route linking Northern Bolivia’s Amazon rainforest to its capital city, La Paz. At the time, people travelling between these regions had no choice but to travel this route.

The hazards of this road include huge pot holes, to extreme cliff drops (15000ft), loose rocks and gravel. This infamous narrow dirt road is no more than 3 meters wide.

The road was constantly busy with buses and lorries passing each other at speed, often with huge downpours and thick fog to contend with. There would often be landslides blocking the road.

In 1983, a bus veered off the edge of the road killing over 100 passengers. In 1994 there were still cars falling off the edge of the cliffs at least once every two weeks.

Is the Death Road Still Dangerous?

Fortunately, a new road was built in 2009 offering a safer alternative route from Coroico to La Paz. Since then, most of the traffic has been directed to the new road. There are a small number of cars that still use the original ‘Death Road’ today, some of which are local workers and people connecting to the villages around it.

Nowadays, the road is used for avid mountain bikers, adventure seekers and backpackers. It’s worth bearing in mind that 22 cyclists have lost their lives on Bolivia’s Death Road since 1998.

Why Do People Still Choose to Cycle the Death Road?

The dangers and risks are the biggest attraction to most people. For backpackers, it’s an exciting achievement to cross off their bucket list. It is exhilarating to say the least. You are cycling along the edge of cliff, a few seconds away from a 15000ft drop!

Another big attraction is the breath taking scenery you can experience along the way.

Our Experience

I was travelling with 2 guys at the time who couldn’t wait to cycle the Death Road. I on the other hand, was a little more anxious. There were talks of a fatality the previous week but despite the rumour, we booked the tour for the following day.

That evening, I began having serious doubts. A girl I had met in the hostel had completed the Death Road that day and described it as the worst experience of her life. Due to poor weather conditions, visibility was reduced and the temperature was freezing.

It was too late it. We had booked it and the guys weren’t letting me back out.

Who we Booked the Death Road with

We booked the tour with Vertigo. There were a few tour companies that came recommended including Barracuda and Gravity but I’m happy we chose Vertigo because of the size of the group. 

We were a group of 10 with 2 Vertigo guides, one who stayed ahead with the faster members of our group and the other who stayed behind with the less confident. This meant we could cycle at a pace we felt comfortable with.

My Experience of the Death Road

Fortunately, the weather was perfect that day. We were given the safety talks, helmets and thick padded safety clothing. It begins at a high altitude which was cold but the safety clothes offered warmth and protection.

The first 20km was on tarmac, the sun was shining and the visibility was perfect, what had I been worrying about? After that it became narrower and more like a dirt track, that’s when you realise you are cycling along the edge of a huge cliff. I was nervous, but not as much as I thought I would be.

We stopped for a break and took some photos. The temperature got really hot the further we went so the padded safety jacket was removed. About a quarter of the way into it I started to relax and enjoy the experience.

You do need to cycle with caution, there is the odd pot hole and some construction enroute. Take it at a speed you feel comfortable with.

Am I Glad I Conquered the Death Road?

Yes! Maybe we were lucky with the weather but the views were breath taking and the feeling of accomplishment when I reached the end made an unforgettable experience.

Will you be adding the Death Road to your bucket list?

Do you love fitness and travel? A fitness holiday will not only appease your wanderlust but will also help you unwind, get fit and tone up under stress-free conditions away from the bustle of your local gym.  Depending on the workouts and detoxes you have in mind, you can choose a location to exercise, get rested, improve your health and nutrition, have fun and explore great sites all in one holiday! Here are some of the best fitness holidays of 2017.

The Body Camp - Ibiza

The Body Camp offers a great fitness retreat, a holiday in Ibiza where group workouts such as circuits, aerobics, boxing, Swiss ball, running, stretching and swimming activities are targeted at building endurance, losing weight and toning up. All the while you get to enjoy the awe-inspiring beaches, nightlife and restaurants of Ibiza.

Soul & Surf - India and Sri Lanka

For the yoga enthusiasts and the surfers, this holiday is a rare treat that combines yoga and surf. You get to reap the toning, flexibility and relaxing health benefits of both exercises. Soul and Surf offers a cool and laid back vibe where you can have fun, keep in shape and meet like-minded people. The soul pacifying center also offers barbeques, outdoor cinema and when you need it, a soothing swing from a hammock.

Wildfitness - Zanzibar

The wild beauty of Africa is emphasised in this fitness holiday which is located in Zanzibar, the jewel of Tanzania. Wildfitness offers outdoor fitness climbing, running, boxing, jumping, swimming, balancing and throwing. With great packages included such as healthy food, massages and the relaxing atmosphere away from city life, you can focus on fitness, nutrition and having lots of fun. 

The BodyHoliday – St Lucia

Ever thought of having a DNA analysis to determine which fitness best suits you? The BodyHoliday BodyScience medical spa in St Lucia is happy to oblige you. Within a tropical paradise, the DNA analysis determines the best schedule specific to your health and fitness needs and embarks you on it. Besides, the spa treatments you will pamper you to a great level of relaxation!  The fitness holiday center is an all-inclusive 5 star resort that offers personal training sessions, group classes, sailing, tennis, scuba diving, mountain biking, hiking and spa treatments.

COMO Shambala Fitness Estate - Bali, Indonesia 

COMO Shambhala Estate is located near Ubud, Bali—a true ‘Retreat for Change’ with resident experts including a yoga teacher, Ayurvedic doctor and resident dietician. The fitness retreat center offers guided hikes, yoga and a jungle gym. Here you can exercise in the midst of great surroundings and beautiful settings making your holiday a satisfying combination of fitness and relaxation.

Chiva-Som Health Resort - Hua Hin, Thailand

Chiva-Som’s Sustainable Slimming retreat is targeted at helping you lose weight in a healthy controlled manner. They offer packages including fitness packages, sustainable slimming packages, optimal performance packages and tension release packages among others. With experienced physiotherapists and culinary teams trained on how to sustain your weight loss beyond the great holiday, you get to experience weight loss in beautiful surroundings.

Zighy Bay - Oman

If you like adventure, then the mountains and desert of Oman are a great option. With village-style accommodations and the beach of Zighy Bay, Six Senses resort offers adventure fitness activities such as rock climbing, paragliding and biking.

Florblanca - Costa Rica

Tailored for people who like a touch of adventure and fun in their fitness holidays, the Florblanca resort is a great place to go horse-riding, surfing, mountain biking, zip lining and hiking as well as indulge in beach yoga and Pilates.

Thanyapura Sports Resort – Phuket, Thailand

Regarded as one of Asia’s premier sports resorts and catering to athletes of all fitness levels, the resort offers an opportunity to get fit through Muay Thai, swimming, running, cycling, mind training, nutritional advice with numerous sports facilities available. These include tennis, football and athletics tracks all in a serene environment.
 

Red Mountain resort - Utah

The picturesque Red Mountain resort is a great place to take slimming mountain walks and experience the world of tai chi, circuits, kickboxing and aqua strength. They offer guided hikes and fitness classes to make sure you gain according to your fitness goals with time to relax and enjoy your holiday.

For 136 exercises you can do anywhere download our FREE Travel Fitness Guuide!

When it comes to eating healthy, it can be difficult to know where to begin. Whether you're looking to lose a few pounds for an up coming holiday or simply want to lead a healthier lifestyle, check out these super healthy foods to add to your shopping list.

Vegetable 'Pasta'

More of us are looking for alternatives for gluten-free pasta. This has been driven by the desire to have more vegetables in the diet and especially trying to eat clean.

Which vegetables are best to spiralise? Those that are hard in texture and are round or long, so that they can hold up. Examples are butternut squash, sweet potatoes, courgette, beetroot, carrots, kohlrabi, cucumbers, and broccoli stems.
 

Souping

Last year was all about juicing, and it looks like this year will be all about souping. Cleansing by drinking only juice for a few days has been a popular way to detox. This year, it takes on a new spin; with soups. A soup cleanse is a heartier and hotter method of getting your essential daily dose and will keep you full and satisfied during the colder winter months.
 

Black Pudding

Reports are showing that black pudding is going to become a star ingredient in 2018. Thanks to it being carb-free and loaded with protein. It's also rich in zinc and iron, which are among the minerals often missing in modern diets.
 

Avocado Oil

Previous years have been all about coconut oil, but 2018 will see avocado oil take a prime spot on the kitchen shelf. This whole time, it has been prized for its skin-boosting effects. Added to its nourishing and moisturizing fats, it also packed with significant levels of antioxidants, such as Vitamin E, which help keep skin smooth and supple.
 

Teff

Teff is a small, gluten-free grain grown in Ethiopia with a long list of health benefits including increased circulation and weight loss. Teff has an excellent balance of amino acids and is high in protein, calcium, and iron. Ground into flour, teff is capable of substituting recipes based on wheat flour to make anything from pizza bases to waffles.
 

Brussel Sprouts

Who said Brussel sprouts were only for Christmas? Well, not anymore. They belong to the same cruciferous family as broccoli, cauliflower, and cabbage. They provide plenty of antioxidants and anticancer compounds.

Don't fancy boiling them? Make them into chips and roast them, sauté them with bacon and some chestnuts, shred them into salads and marinate them until softened.
 

Seeds

Seeds are not new at all, but the varieties on the market and the way we are using them have expanded. In addition to the favourites - sunflower, pumpkin seeds and sesame - flax came on the scene, and now there are hemp and chia too.

This year, these nutrient-dense seeds are blended to boost the strength of superfood and added to foods like soups, claiming to help with metabolism and fight fatigue.

They’re now available in energy bars, crackers, granola, cereals, mixed into smoothies and ground into flour. They're gluten-free and contain healthy fat, essential minerals, fiber, and protein.
 

Goji Berries

Goji berries have been steadily growing in popularity in recent years. They are loaded with vitamins and minerals including iron and vitamins A, C, and B2.
 

Offal

The offal is full of  omega-3 fatty acids, vitamins, and amino acids. This makes offal a superfood champion. Offal such as beef and pork hearts, kidney, liver, brain and other organs are also rich in iron and crucial antioxidants. Not to mention they're budget-friendly.  
 

Kakadu Plum

These tangy and tart fruits are a natural source of vitamin C and contain more of the antioxidant than an orange.
 

Insects

Insects have rapidly become an important and sustainable source of food. About one hundred grams of crickets contain 200% more protein than one hundred grams of chicken breast meat.
 

Buckwheat Noodles

With many of us looking for easy and healthy swaps to make in our diets, there are great alternatives being offered, including buckwheat noodles for delicious and nutritional alternatives to the classics. Buckwheat noodles don't contain any wheat and are the ideal substitute for any noodle-based dish. 
 

Goat Meat

It is known to contain less fat than pork, lamb, and beef and more iron and is consumed globally. The continuous consumption of it, this year has a significant rise than previous years.
 

Tilapia

The Tilapia fish is known for many health benefits. Some of these benefits include reducing signs of aging, boosting metabolism, preventing arthritis and keeping bones strong.
 

Raw Cacao Nibs

These are great sources of magnesium, iron, and fiber, therefore, make a perfect ingredient for desserts or a healthy snack.
   

Macadamia Nuts

These nuts have a sweet taste and are an incredible source of energy. They also contain significant amounts of vitamin A and iron, as well as calcium and zinc.
 

Black Beans

These beans are crammed full of vitamins, minerals and also pack a sufficient amount of protein. They are increasingly being used to make anything from brownies to burritos.

2018 is set to be the year of the black bean pasta craze. Black bean pasta is rich in protein and fiber, unlike traditional spaghetti.
 

Seaweed

This superfood contains more vitamin C than an orange and packs calcium. It also boasts anti-bacterial, antiviral, and anti-inflammatory properties.
 

Teres Major

This unknown cut of beef is destined for great things in 2018 with chefs all over the world falling head over heels for it. This meat is super lean and has the same texture as a fillet, but for a fraction of the price. 

Which superfoods will you add to your shopping list?

Attending a gym or fitness class is a great way to keep in shape. Cardiovascular exercise keeps you healthy and manages your weight. But when you travel for work, holiday or a weekend away, you may not have access to these facilities. 

The good news is there are lots of ways to keep in shape when you travel. This doesn't necessarily mean completing a 10k run every day of your holiday. The key is to stay active and have fun. 

Here are the top calorie-burning activities to stay fit on your holiday. 

1 - Rock Climbing  818 Calories

Rock climbing is a physically and mentally demanding sport. It combines cardio and strength, boosting the heart rate and engaging every muscle group in the body. Rock climbing tests strength, balance, endurance and agility along with mental control. For a person weighing 160 pounds, a one hour ascent will burn 818 calories. According to a 1997 study published in the British Journal of Sports Medicine, the energy consumed in rock climbing is similar to running at a pace between 8 and 11 minutes per mile.

TIP: Some of the best locations to rock climb for beginners include Yosemite National Park in California, Railay in Thailand, Boulder Canyon in Colorado, Wye Creek in Queenstown New Zealand and Frankenjura in Germany.
 

2 - Stand Up Paddle  708 Calories

Standup Paddleboarding gives you a full body workout. It improves balance, increases overall strength and improves cardiovascular health. It's the perfect alternative exercise to surfing when the waves are small. The amount of calories burned during this exercise will vary depending on wind resilience, water current and how much you weigh. A one hour session at 3mph will burn approximately 708 calories. 
 

3 - Muay Thai  690 Calories

Muay Thai is a hard martial art and combat sport of Thailand. Because of the use of the hands, knees, elbows and shins, Muay Thai is often referred to as the 'Art of Eight Limbs'. Depending on the intensity of the training, one hour of Muay Thai can burn up to 690 calories.

If you're travelling to Thailand, individual classes or one month training camp packages are available. Accommodation and several intensive classes are usually included in the package. 
 

4 - Mountain Biking  614 Calories

Mountain biking increases cardiovascular fitness, muscle strength, reduces body fat and improves posture and co-ordinatation. A 160 pound person will burn 288 calories cycling at a leisurely pace. Mountain biking is more strenuous due to off road trails and hills. This can burn up to 614 calories per hour. 

TIP: Cycling tours are a great way to experience the highlights of your chosen destination. If you prefer mountain biking, research the best trails in the area before you travel. 
 

5 - Swimming  590 Calories

Swimming ranks as one of the best cardio exercises you can do. It works every muscle group in your body and helps maintain a healthy weight, healthy heart and lungs. In addition to these benefits, swimming builds endurance, muscle strength and cardiovascular fitness. For a person weighing 160 pounds, swimming fast will burn up to 590 calories per hour.

TIP: Your stroke makes a difference. The butterfly burns more calories than breast stroke and backstroke. If your hotel doesn't offer a pool, swimming against the current in the sea will give you an intense workout.
 

6 - Trekking  550 Calories

Trekking involves interval training which helps the metabolism function better, burning more calories for a longer period of time than steady cardio workouts. It's a great way to discover a new destination, allowing you to experience the best views while keeping in shape. One hour of trekking can burn between 440 - 550 calories. 

TIP: Guidebooks and Tripadvisor are a great way to discover the best treks in the area. 
 

7 - Dance  450 Calories

From Bollywood to ballet, dance is a great way to experience local traditions. Are you heading to Bazil? Be sure to check out a samba club! Argentina? Learn how to Tango! The rest of the Americas will have you doing the salsa! Check out the Viennese Walz in Austria or traditonal folklore dance in Switzerland. Dancing offers a wide range of physical and mental benefits including improved condition of your heart and lungs, endurance, increased aerobic fitness, improved muscle tone and strength, weight management, stronger bones and reduced risk of osteoporosis. One hour of intense dance can burn up to 450 calories.

8 - Tennis - 414 Calories

Tennis is played around the world, though it is most popular in Australia, France, New Zealand, Switzerland, UK, Singapore, Belgium and the United States. Health benefits of tennis include increased aerobic capacities, lowered resting heart rate and blood pressure, improved metabolic function, increased bone density, lowered body fat, improved muscle tone, strength and flexibility and increased reaction times. A person weighing 160 pounds can burn up to 450 calories in one hour of singles tennis.
 

9 - Kayaking  360 Calories

Kayaking increases muscle strength, particulary in the back, arms, shoulders and chest. It also increases torso and leg strength, as the strength to power a canoe or kayak comes mainly from rotating the torso and applying pressure with your legs. Kayaking can also reduce the risk of wear and tear of joints and tissues. A 160 pound person will burn 360 calories per hour when kayaking.
 

10 - Yoga  356 Calories

Although there are 15 styles of yoga, a typical one hour class burns between 240 - 356 calories. Yoga is an ancient exercise focusing on muscle strengthening, flexibility and breathing. It can improve posture, reduce stress and aid weight loss.

Yoga is practised worldwide but is particularly popular in South Asia, including India, Nepal, Thailand and Indonesia. 

TIP: If you are travelling to South Asia, save money and pay for a yoga course upfront. This will tyically include a discount, making it cheaper than paying for individual classes. 
 

11 - Tai Chi  356 Calories

Tai Chi is an ancient Chinese tradition. Originally developed for self-defense, tai chi has evolved into an exercise which is used for stress reduction and a number of other health conditions. It combines slow, gentle movements, deep breathing and relaxation to improve balance and increase muscle strength in the legs. One hour of Tai Chi can burn between 240 - 356 calories. 

TIP: If you're travelling to Hong Kong or China, visit a park in the early morning to practice Tai Chi with the locals. 
 

12 - Surfing  250 Calories

Since surfing involves more time paddling, it provides an intense upper body and core workout. Paddling out against the waves requires a lot of effort. As well as the physical benefits, surfing is also associated with lifting your mood. It reduces stress which can lead to better sleep and improved mental health.

In addition, the vitamin D you get from being out in the sun is essential for strong bones, as it regulates the amount of calcium and phosphorus in the blood. A person weighing 160 pounds can burn 250 calories through one hour of surfing.

For the TOP 20 Travel Fitness Activities download our FREE
Travel Fitness Guide!    

Maintaining a healthy diet while travelling can be a big challenge. Business travel involves hectic schedules leaving no time to prepare healthy meals. Fast food and snacks become an easy substitute. For others, travelling to a new destination and experiencing the local cuisine is the highlight of their trip. 

Protein is an important nutrient for sustaining muscle. Unlike fats or carbohydrates, our body does not have a back up supply of protein. So we need to make sure our body gets enough of it. The good news is there are lots of foods that naturally contain a high amount of protein, which can keep you in shape while you travel.

The recommended daily protein intake is 56 grams for men and 46 grams for women. To help you sustain this while travelling, here is a list of protein rich foods from across the world.

TOP - SOY PRODUCTS

Tempeh - 31 Grams

This traditional soy product originates from Indonesia but is popular among other South East Asian countries. Tempeh is similar to tofu in the sense that it’s made from soybeans but the fermentation process and it’s retention of the whole bean means that tempeh has a higher content of protein, dietary fibre and vitamins. The taste and texture of tempeh is also much stronger. One cup of tempeh contains 31 grams of protein. 

Tofu - 20 Grams

Tofu is a popular component in East Asian and Southeast Asian cuisines. Tofu soaks up salty, spicy and savoury flavours, making a delicious and healthy meal. It contains less calories than chicken. 3oz of chicken contains 131 calories, whereas, tofu contains just 79 per 3oz. One cup of tofu contains 20 grams of protein and is suitable for vegetarians.

Soy Milk - 6 Grams

Soy milk is a traditional staple of East Asian cuisine. This plant based drink is produced by soaking dried soybeans and grinding them in water. One cup of soy milk contains 6 grams of protein.

TOP - VEGETABLES

Green Peas - 8 Grams

A cup of green peas contains the same amount of protein as a cup of milk – 8 grams. And is a great source of other vital vitamins. Avoid wasabi peas which are high in calories, salt and MSG. 

Broccoli - 17 Grams

Broccoli contains essential vitamins and nutrients including potassium, vitamin C, K, B6, E, B1 and A. Potassium reduces the risk of heart disease, anxiety and stress and enhances muscle strength and metabolism. One bunch of broccoli contains 17 grams of protein.

TIP: If you're planning a holiday, book ahead with Air BnB to rent an entire home or apartment with a stocked kitchen. This will allow you to prepare healthy meals. Head to the local market and pick up lots of broccoli. If you are travelling for a long period, book hostels with shared kitchen facitilites. Preparing your own meals will save you money and is a great way to meet new people. Each hostel guest can prepare a local dish from their home country for everyone to share. 

TOP - SEEDS

Sunflower seeds - 29 grams

Sunflower seeds make a great travel snack. The top producing countries of sunflower seeds are Ukraine, Russia, Argentina, China and Romania and can be purchased in many other countries across the globe. Sunflower seeds contain selenium, a powerful antioxidant noted for its ability to encourage DNA repair in damaged cells. One cup of suflower seeds contains 29 grams of protein.

Flax seeds - 26 grams

Flax seeds are cultivated in the cooler regions of the world. They are a great source of protein and fibre, vitamin B and contain 54% omega-3 fatty acids which can reduce the risk of heart disease. One cup of flax seeds contains 26 grams of protein.

Sesame seeds - 26 Grams

Another great snack for long travel days, sesame seeds are produced in popular backpacking destinations including China, India, Myanmar and Tanzania. One cup of sesame seeds contains 26 grams of protein. 

Quinoa - 8 Grams

Most people think of Quinoa as a grain, but it's actually a seed which originated thousands of years ago in the Andes Mountains. Once a staple food in Bolivia and Peru, Quinoa has gained popularity in the West due to its nutritiounal value. One cup of quinoa contains 8 grams of protein.

TOP - NUTS

Peanuts - 38 grams

Nutritious and versatile, peanuts are a vital staple in the diets of people around the world. Although today ubiquitous across the globe, the peanut was native only to South America, and it is believed to come from the foothills of the Andes in Bolivia and Peru. One cup of peanuts contains 38 grams of protein.

Almonds - 30 Grams

Southwestern Asia is the native region of the almond tree but 80% of the worlds almonds come from California. The good news is they can be purchased across the globe. Almonds contain lots of healthy fats and fibres, magnesium and vitamin E and can promote weight loss as they reduce hunger for longer. One cup of almonds contains 30 grams of protein.

Peanut Butter - 8 grams

Peanut butter was first introduced in 1904 and became a source of delicious protein during the first two world wars. If you are travelling to North America, peanut butter will be readily available in most grocery stores. Unfortunately, it isn't quite so easy to find in the rest of the world. 2 tablespoons of peanut butter contains 8 grams of protein.

TOP - LEGUMES

Lentils - 18 grams

Lentils are an edible pulse and annual plant of the legume family. Dhal (curry or soup made from lentils and seasoned with spices) is a dietery staple throughout regions of Nepal, India, Pakistan and Bangladesh, where this dish is often served with rice or roti. One cup of cooked lentils contains 18 grams of protein.

Black Beans, Kidney Beans, Pinto Beans & Chickpeas - 15 grams

Although beans are native to the Americas, rice and beans is a common and inexpensive dish in many parts the world. Cooked black beans, kidney beans, pinto beans and chickpeas all contain 15 grams of protein per cup. They are also high in fiber, calcium, and iron and include a full compliment of essential amino acids. If you are heading to Brazil, be sure to try their traditional blackbean and rice dish. 

Baked Beans - 14 grams

Most commercially canned baked beans are made from haricot beans, also known as navy beans. Despite the name, baked beans are usually stewed in a sauce.  A great source of fibre and iron, one cup of baked beans contains 14 grams of protein. 

Hummus - 8 grams

Hummus is a popular dip in Egypt and Isreal made from cooked, mashed chickpeas, blended with olive oil, tahini, lemon juice, garlic and salt. Today, it is popular throughout the Middle East, North Africa, and in Middle Eastern food around the globe. It can be found in supermarkets in Europe and North America. 100 grams of hummus contains 8 grams of protein. 

TOP - DAIRY

Parmesan -  35 grams

The name "Parmesan" is often used generically for various simulations of this cheese, however, only cheeses produced in Parma, Reggio, Emilia, Bologna, Modena and Mantua in Italy can use the full Italian name of Parmigiano-Reggiano. If you are travelling to these areas, be sure to experience "The King of Cheeses". 100 grams of parmesan cheese contains 35 grams of protein.

Mozerella - 25 grams

Mozzarella is a southern Italian cheese traditionally made from Italian buffalo milk. Today's mozarella is made with cows milk. Mozarella is popular among European countries and is also America's most popular cheese (based on sales figures). If you're travelling to these countries, mozarella will be readily available. 100 grams of mozarella contains 25 grams of protein. 

Cheddar - 23 grams

Cheddar originates from South West England. It is the most popular cheese in the UK and is widely consumed among other European countries as well as Australia and Canada. 100 grams of cheddar cheese contains 23 grams of protein. 

Cottage Cheese - 11 grams 

Cottage cheese is popular among dieters and some health food devotees. It is a favourite food among body builders, weightlifters, runners and swimmers for its high content of casein protein (a longer-lasting protein) while being relatively low in fat. 100 grams of cottage cheese contaims 11 grams of protein.

Greek Yogurt - 10 grams

Greek yogurt is yogurt that has been strained to remove its whey, resulting in a thicker consistency than unstrained yogurt. Despite the name, 'Greek Yogurt' is virtually unknown in Greece.  Strained yoghurt is used in Greek food mostly as the base for tzatziki dip. Greek yogurt is popular in Western countries and is also widely eaten in Levantine, Eastern Mediterranean, Central Asian and South Asian cuisines, where it is often used in cooking. 100 grams of greek yogurt contains 10 grams of protein.

Cows Milk - 8 grams

Although cows milk is consumed across the globe, certain cultures consume much less of it, such as Asia and Africa. If you are travelling to China, you will rarely find milk tea. Cows milk is often replaced by soy milk and green tea is commonly drank by locals. If you are travelling to destinations where cows milk is consumed, you will find 8 grams of protein in one cup.

Eggs - 6 grams

A couple of eggs for breakfast is a simple way to add protein to your travel diet. Each egg contains 6 grams of protein. Order them poached or boiled as a healthier alternative to fried eggs.

MEAT 

Chicken - 34 grams

Chicken is eaten in every country and no matter where you travel to, you’re sure to find a chicken meal at a nearby eatery, fast-food place, supermarket or restaurant. One chicken breast contains 34 grams of protein. 

Lamb Chop - 28 grams

Lamb and mutton is consumed in many parts of the world. A sheep in it's first year is called lamb, as is the meat. The meat of an adult sheep is mutton, a term only used for the meat. The term 'Mutton' in South Asian countries is applied to goats meat. One piece of lamb chop contains 28 grams of protein. 

Pork Chop - 27 grams

Pork is the most popular meat in East and Southeast Asia, and is also very common in the Western world. Pork is prohibited by Jewish and Muslim dietary law. Throughout the Islamic world many countries restrict the importation or consumption of pork products. If you travel to countries such as Iran, Mauritania, Oman, Qatar, Saudi Arabia, Kuwait, Libya, Pakistan or Maldives, pork will not be available. One pork chop contains 27 grams of protein.

Beef Steak- 27 grams

Although beef is consumed across much of the globe, if you are travelling to India it may not be available in the state you are visiting. In many Indian states, the slaughter of cows is illegal. Instead, buffalo meat finds a place on the plate as beef's alternative. One beef steak contains 27 grams of protein.

GREAT PROTEIN SNACK - Beef Jerky - 10 grams

The word 'jerky' comes from the Native South American Quechua term "ch'arki" which means dried meat, and was well received in Europe by the Spanish in the 1500's when it was introduced during the early conquest of the Americas. Jerky is a lean meat that has been trimmed of fat, cut into strips, and then dried. Choose a jerky manufacturer that has cut back on the sodium for a protein rich travel snack. One packet of beef jerky contains 10 grams of protein.

TOP - FISH 

Tuna - 30 grams

The Tuna species are found throughout the world's oceans. Tuna fish has very high levels of omega-3 fatty acids, which help to reduce cholesterol in the arteries and blood vessels. 100 grams of fresh tuna contains 30 grams of protein.

Prawns - 24 grams

Shrimp and prawn are important types of seafood that are consumed worldwide. Shrimp is low in fat and contains calcium, potassium, phosphorus and is a good source of vitamins A and E. 100 grams of prawn contains 24 grams of protein. 

Snapper - 23 grams 

The northern red snapper is a species of snapper native to the western Atlantic Ocean including the Gulf of Mexico. It is a low-calorie, lean source of protein that is rich in selenium, vitamin A, potassium and omega-3 fatty acids. One serving of 4 oz red snapper contains 23 grams of protein. 

Salmon - 20 grams

Salmon are native to tributaries of the North Atlantic and Pacific Ocean. Many species of salmon have been introduced into non-native environments such as the Great Lakes of North America and Patagonia in South America. 100 grams of raw salmon contains 20 grams of protein

For more travel nutrition tips download our FREE Travel Fitness Guide!

India is rich in culture, ancient wisdom and spiritual traditions and is the home and birthplace of Yoga and Meditation. This makes it the ideal base for your next yoga and meditation holiday. With hundreds of centres and schools located all over the country, there is one to fit every itinerary. 

Whether you're keen to practice yoga and meditation on your travels, looking to gain a yoga teaching certificate or looking for the best wellness retreats for your holiday, you have come to the right place.

I have practiced yoga and meditation in many centres across India and I’ve put together a list of the best places to go. I have included centres with varying facilities to suit a range of budgets. Some I have visited myself, others came highly recommend by friends I met during my travels here. Some on the list have been long established and are recognised worldwide.

Best Yoga and Meditation Centres North India

Ananda Spa in The Himalayas

This luxury 5 star spa is set in The Himalayas in the state of Uttarakhand and overlooks the spiritual town of Rishikesh and the Ganges river valley.

The spa integrates traditional Ayurveda, Yoga and Vedanta with international wellness experiences, fitness and healthy organic cuisine to restore balance and harmonize energy. Services include meditation, yoga, detox, weight loss, de stress and anti-ageing. Facilties include a restaurant, fitness centre, sauna, swimming pool and a golf course on site.

Budget - $$$$$

Address: The Palace Estate, Narendra Nagar Tehri - Garhwal, Narendra Nagar, Uttarakhand 249175, India

Phone: +91 1378 227 500

Pushkar Meditation Temple

If you’re visiting Rajasthan, don’t miss a stop to the Holy Town of Pushkar. The cafes, shops and sunset offer a relaxing break away from India's crowded cities.

This yoga and meditation centre offers basic, clean facilities and is suited to the backpacker budget due to the range of courses available. You can choose from a 1-Session Introduction up to a full 21 hour package.

If you’re looking for a place to complete a Yoga Teacher Training (RYT200) course, then this is available here at an affordable price of 60000 INR (900 US dollars) The duration to complete the course is 3 weeks.

Budget $$

Address: Dadhich Ashram, Brahma Chowk, Badi Basti, Pushkar, India 305022

Telephone: 919412093953

Sunset over Pushkar Lake

Vipassana Dhamma Sikhava, Dharamsala

Vipassana teaches the technique of meditation (yoga is not available). Before signing up to this, you need to prepare yourself mentally. The 10 day course is completed in silence and your valuables will be confiscated. This includes mobile phones, laptops or any other device. Alcohol and medication is not permitted and facilities are basic. Vipassana have centres world wide but this one is located near the areas of McLeodganj (Upper Dharamsala) which is known for the Dalai Lama. If you are visiting Himachal Pradesh, it is a beautiful place to visit.

Vipassana relies on donations to fund their worldwide centres. There are no other fees to join the course but a donation is expected. Consider that your meals and accommodation are provided free of charge when making your donation.

Budget $

Address: Worldwide. The address for this particular centre is Himachal Vipassana Centre - Dhamma Sikhara McLeodganj; Dharamsala 176 219 Dist. Kangra; Himachal Pradesh India

Sunrise over Vipassana Centre

Best Yoga and Meditation Centres in the South of India

The South of India offers beautiful beaches, backwaters, safaris and rolling hills of tea plantations. If you are keen to add Yoga and Meditation to your itinerary, here are a few of my recommendations.

Ashiyana Goa

Ashiyana Goa is a mid range – luxury yoga and meditation retreat based on Mandrem beach in North Goa. It offers a range of accommodation from beach huts with shared bathroom facilities (from $50pp) to Luxury private suites (from $115pp). Further costs are added for the retreat package. If your budget allows it, the luxury rooms are beautiful and highly recommended.

They also offer the Yoga Teacher Training Course. The cost for this ranges between $1700 to $3000.

Budget $$$$

Address: Ashiyana Tropical Retreat CentreJunas Waddo, Mandrem, Goa,
403527 India

Ashiyana Goa

Swan Yoga Retreat

This mid-range yoga and meditation centre is also based in Goa, near the popular area of Anjuna (20 minute drive) which its famous for its markets, beach and nightlife. If you’re looking for a yoga and meditation centre which isn’t too far away from everything, but also offers affordable accommodation in a tranquil environment, then this could be for you.

The programme itself is a little unique and includes indoor and outdoor beach yoga, a fire ceremony and cooking classes. The centre teaches Pranayama, mantra, deep relaxation, asana and yoga philosophy. Ayurverdic treatments are also available for additional costs.

Budget $$$

Address 101/4 Bairo Alto, Assagao Bardez, Assagao, Goa 403507
swanyogagoa@gmail.com

Telephone +91 8007 360 677 / +91 832 2268024

Swan Yoga Retreat, Goa

International Sivananda Yoga Vedanta Centre, Trivandrum 

International Sivananda Yoga Vedanta Centres (ISYVC) is a non-profit organisation run by voluntary staff. It is located approximately 1 hour drive away from the popular Varkala beach in Kerala. Private and group classes are available and suitable for yogis of all levels.

The Sivananda Yoga Vedanta Centre has been teaching yoga in Trivandrum since 1987. Teachings include the 5 basic principles of yoga

• Proper Exercise - Asana
• Proper Breathing - Pranayama
• Proper Relaxation - Savasana
• Proper Diet - Vegetarian
• Positive Thinking and Meditation - Vedanta and Dhyana

Budget $

Address: T.C. 37/1927(5), West Fort Road, Eanchakkal Westfort Rd, Fort, Pazhavangadi, Thiruvananthapuram, Kerala 695023, India

Phone: +91 92079 90888

For asanas and travel exercises download our FREE Travel Fitness Guide!

Have you practised yoga in India?

I’m sure you have all heard the horror stories. Someone getting sick while travelling. Whether it was someone backpacking across Asia or an All-Inclusive hotel in Europe, it can happen anywhere. But the odds are higher when you are in a foreign country where food hygiene standards aren’t what you're accustomed to. Or where the tap water isn’t safe to drink. 

Fortunately, there are things you can do to reduce the risk of becoming sick. These tips aren't fool proof, but they will certainly give you a better chance of staying healthy while travelling.

Top Tips To Avoid Getting Sick While Backpacking 

 Don't be afraid to eat the street food

Many travellers avoid street food in fear of becoming sick. But if your order is cooked fresh in front of you, you can see the conditions they are preparing your food in and what ingredients they are using (unlike a restaurant where you have no idea what the kitchen looks like or what they are cooking)

Tasty street food in Thailand

Avoid food that has been sat out for a long period

Buffet foods are home to bacteria, especially meat.

Avoid food that has lots of flies around it

Flies are attracted to corpses, rubbish and faeces. Their hairs carry traces of faeces and bacteria and pass them onto the food. 

Don’t drink the tap water

In some places, it’s ok but if you’re not sure then avoid it. NEVER drink the tap water in India. It is the number 1 cause of dysentery and parasite infection in India and across the world. Drink bottled water that you have opened yourself and make sure the lid hasn’t been tampered with. Order drinks without ice.

Seafood

Seafood is ok if it’s fresh. Some seafood dishes are notorious for causing intestinal problems. Shell fish is best avoided in certain places. I have eaten in restaurants which have told me the fish was fresh when it wasn't. Ask other travellers and locals to recommend a good seafood restaurant.
 

Seafood street food market in Hong Kong, popular with locals and tourists

Eat where the locals go

This is a good indication that the restaurant serves good food. If a place doesn’t have good standards, then people won’t usually go back. Food is more likely to be fresh in a busy restaurant rather than somewhere that has few customers. Local eateries are cheaper than tourist spots too.

 

Our favourite street food lady in La Paz, Bolivia. Fresh chicken and vegetables for £1

Make sure your food is cooked properly

Especially eggs and chicken. Order your food well done and if you’re not sure then send it back.

Wash your hands before eating

Or carry a hand sanitiser. In some countries, such as India, it is tradition to eat with your hands. So best make sure your hands are clean first. 

 

A banana leaf curry we ate in Kerala. No knives and forks required, it tastes better with your hands.
 

Fruit

Peeled fruit is generally safe. But a fruit salad which may have been washed in local tap water should be avoided. This is how I got sick in India and I have never been able to eat a salad since.

Unpasteurised dairy products

Check the labels of cheese and yoghurts for evidence of pasteurisation. Canned milk is usually ok. The sweetened canned milk they use in Thailand and Malaysia to make iced tea tastes so good!

 

Check the packaging for proof of pasteurisation

Buy comprehensive travel insurance

When we were living in Hong Kong Stu needed a CT scan. If our insurance hadn’t paid out for it, it would’ve cost us thousands of pounds. Any hospital treatment abroad will cost a LOT of money unless you have comprehensive insurance. If you are travelling around the EU make sure you carry your EHIC card.

Never accept food or drink from others

Unless it’s a family. Even then be a little cautious and listen to your gut. In some countries, it’s polite and a part of their culture to share food, especially in China. We were often given fruit and snacks by families during train journeys. A bit of common sense is required. Never accept a drink from anyone.

Be careful of which alcohol you are consuming

It is common in many parts of Asia for people to make ‘home brew’ spirits. Branded spirits are expensive to import so they make their own to save money, often using methanol as a cheap substitute. This is very dangerous. They may even pour their home-made version into a used Smirnoff vodka bottle for example, so it would be impossible for you to notice. Stick to local drinks which are not imported.

 

People drinking buckets of unknown spirits in Thailand. Check which alcohol is used and stick to local spirits rather than imported brands.

Tripadvisor

If you have just arrived to a new area and you’re not sure where to eat or drink, use Tripadvisor to choose a highly rated restaurant. 

Power cuts

Power cuts are common in many parts of the world. If a restaurant freezes their food, then consider your options carefully when ordering. Meat especially, should not be frozen, defrosted then refrozen. Eating fresh food is much safer in this scenario.

Ask other travellers

If you hear of other travellers getting sick, ask where they think it happened and avoid eating there. When we visited Hampi in India, so many other travellers were getting sick.  It was one particular restaurant that was serving bad food.

Pack rehydration salts

Dioralyte sachets contain rehydration salts which replace body fluids lost because of acute diarrhoea. These will help. If you have been seriously sick for several days, seek advise from a doctor.

Altitude sickness

This will only apply if you’re travelling to high altitude destinations, such as Cusco in Peru or La Paz in Bolivia. Stu got really sick in Cusco. Symptoms range from mild headaches to sickness and diarrhoea. Do what the locals do and drink coco leaf tea to help.

 

We stayed with this lady during our Lake Titicaca trip in Peru. Her family served us lots of coco leaf tea.

Get the correct vaccinations for you trip

Check with your doctor or travel nurse before you travel to get the right medication and vaccinations for your destination. Remember to take malaria tablets regularly and read the information on the packaging carefully. Some malaria tablets need to be taken for a length of time after you have returned from your trip.

Wear insect repellent

Mosquitos spread other viruses which do not currently have a vaccination, such as dengue fever. I have met travellers who have contracted dengue fever so always use an insect repellent. I personally use one containing Deet.

For more healthy travel tips, download our FREE Travel Fitness Guide!

Whether you travel for work or holiday, maintaining healthy eating habits can be a big challenge. Business travel involves hectic schedules leaving no time to prepare healthy meals. Fast food and snacks become an easy substitute. For many travellers, experiencing the local cuisine is the highlight of their trip. But indulging in just one unhealthy holiday meal, rich in salt, sugar or animal-based fats can increase a person's risk of a heart attack. 

So how do you sustain a healthy diet while travelling?

Consider How Your Food Is Prepared

The way your food is cooked has a major effect on your calorie intake. Although certain oils are good for you, such as olive oil and flaxseed oil, the saturated fat and trans fat in deep-fried foods should be avoided. Grilling, baking, roasting and steaming are healthier ways to prepare food. Consider these methods when ordering your meal.

Avoiding Unhealthy Fats Can be Challenging

While limiting fried food to smaller quantities is recommended, this might not be easy in the destination you are travelling to. India is a prime example of this. While Indian food is tasty, restaurants use a lot of oil, butter and ghee to make the food taste good.

I asked a local to explain what a healthy Indian diet looks like. He recommended 3 chapattis per day (alongside three meals). He went on to explain that in the past, doctors recommended chapattis to sick patients as a cure for many ailments. I'm sure this isn't the case nowadays. Since chapatis are fried and low in nutritional value, many people would disagree with this theory. Eating too much of one kind of food causes deficiencies and allergies because it is an unbalanced diet. 

What Dishes Should I Eat?

The good news is there are many dishes you can experience guilt free during your travels. Here is my list of delicious and healthy dishes across the world.

18 Healthy Dishes to Experience when Travelling

South East Asia

South East Asian cuisine, particularly Thailand, is world-renowned for it's delicious flavours and quality street food. Unfortunately, the food is often high in fat, MSG and salt. Switch fried dishes such as Pad Thai and Nasi Goreng for a healthier alternative.

Tom Yum Goong (Prawns) – 230 calories

This famous Thai dish is a tasty hot and sour soup usually served with prawn. It is widely served in neighbouring countries such as Singapore, Cambodia, Brunei, Laos and Malaysia. There are different varieties of Tom Yum with some soups containing coconut milk, tamarind sauce and chili paste known as Tom Yum Nam Kon (the creamy version) and Tom Yum Nam Sigh which is the healthier clear version. 

Som Tam (Papaya salad) – 200 calories

Som Tam is a spicy Thai salad made from green papaya, dried shrimp, string beans, garlic, tomatoes and Thai chillies. Green papayas are a good source of fiber, magnesium and vitamins A & C. This low fat dish is just 200 calories.

Eastern Asia

The Easten diet is typically low in red meat and animal-based fats and rich in whole grains, vegetables, fruits and seafood. These foods can lower your risk of cancer, heart disease, stroke and obesity. The food you get from your local Chinese take away would be unrecognisable to most Chinese people. The traditional Chinese diet is low in dairy, and features vegetables, rice, noodles, dumplings, fish, meat, soup and green tea.

Mi Fen (rice noodle soup) – 210 calories

Mi Fen is a common Chinese dish of rice noodle soup. So popular that many locals eat this for breakfast, lunch and dinner. Rice noodles, gravy, peanuts or soybeans ,chopped scallions and thin slices of different kinds of meat are added by the counter. Chopped condiments of spring onions, chili, pickled beans and nuts can be added by the customer. Mi Fen is low in fat and approximately 210 calories

TIP:  Chinese menus are rarely translated to English so remembering a few dishes you enjoy will help with your travels in China. Mi Fen is an easy one to remember.
 

Sushi - 304 Calories

Sushi is the Japanese preparation of cooked vinegared rice combined with varied ingredients. Salmon and tuna are both healthy options because they're high in protein, omega-3 fatty acids and vitamin D. Nori (the seaweed wrapper) is high in iodine, while ginger and wasabi contain various antioxidant compounds, as well as minerals and vitamins. 6-8 pieces of avocado and salmon sushi roll contains 304 calories. Avoid shrimp tempura sushi roll, which contains 508 calories per 6-8 piece sushi roll.

South Asia 

Although South Asian food is extremely tasty, those following this diet for a prelonged period are increasing their risk of chronic disease and type 2 Diabetes. Curries fried in butter and ghee are high in saturated fat. Full fat dairy products and sugar are often used in sweets and drinks. Limiting paneer consumption and sugary drinks is recommended. Here are some South Asian dishes which are easier on the calories.

Dhal or Dal –  316 Calories

Dhal is a dried pulse (usually a lentil but can also be pea or bean) that has been split, meaning the skin has been stripped off. The texture of Dhal is similar to a thick soup. It’s mixed with spices such as garlic, chili, cumin and turmeric and contains proteins and fibre. It's also a suitable for vegetarians.

In Nepal, Dhal Bhat, (Dhal served with rice) is a common dish which locals eat daily. It's also one of the cheapest meals on any menu. India's Dal Fry is also very popular and contains 316 calories per serving.
 

Tandoori Chicken – 260 Calories

Tandoori dishes are popular in South Asian countries, in particular, India, Pakistan, Malaysia, Singapore and Indonesia. Chicken is marinated in yoghurt and seasoned with tandoori masala and various other spices before being cooked in a clay oven. This cooking method allows fat from the chicken to drip away. Chicken is high in protein and low in carbohydrates. One leg of tandoori chicken is approximately 260 calories. Tandoori fish and vegetables contain fewer calories than chicken.

Central and Southern America

Latin America is a highly diverse area of land that holds various cuisines which vary from each nation. Popular dishes include Tamales, Quesadellas, Tacos, empanadas and re-fried beans. For food with higher nutritional value, here are my recommendations.

Ceviche – 228 Calories

Ceviche is a popular seafood dish in the coastal regions of Central and South America. It is made from fresh, raw fish spiced with chili and cured with lemon or lime. A 3-ounce portion provides 15 to 30 grams of protein. It also contains omega-3 fatty acids which reduce the risk of cardiovascular disease, phospherus which keeps teeth and bones strong and vitamin B-12 which is needed for the creation of red blood cells. One serving of ceviche is 228 calories.

Sopa De Mani (Quinoa Peanut Soup) - 200 Calories

Sopa De Mani is a traditional dish of Bolivia in South America. This flavourful meat and vegetable stew or soup is thickened and enriched with ground peanuts. It is often made with chicken or beef or can be made with vegetables for a low calorie and nutritious meal. Quinoa contains iron and lysine and is one of the highest protein rich foods you can eat. One cup of Sopa De Mani contains 200 calories, 7 grams of fat, 3 grams of dietary fibre and 5 grams of protein.

Middle East

Typical ingredients used in Middle Eastern cuisine includes olives, and olive oil, pitas, honey sesame seeds, dates, sumac, chickpeas, mint and parsley.  If you follow this type of diet, you eat red meat, dairy and sweets sparingly. Since saturated fat and cholesterol are only found in animal-based foods, this kind of diet is very low in both and can stave off chronic disease. Here are my recommendations for healthy and tasty

Middle Eastern foods.

Tabbouleh – 198 Calories

This salad features a number of superfoods including tomatoes, mint, bulgur, parsley, garlic and onion. This is a vegan dish, and can be gluten-free if you replace the bulgur with quinoa. Bulgur is high in fiber and protein, low in fat and contains potassium and iron. Quinoa is a complete protein (it contains all the essential amino acids). Onions contain anti-inflammatory and antioxidant properties. Garlic has shown to be a strong antibiotic and parsley contains three times as much vitamin C as an orange. At only 198 calories per serving, Tabbouleh makes a popular side dish or main meal.

Ful Medame - 171 Calories 

Ful Medame is a dish of cooked fava beans served with cumin, vegetable oil and occassionally chopped parsley, garlic, onion, lemon juice and chili pepper. It is served in Arab and Middle Eastern countries but is notably a staple food in Egypt, especially in the northern cites of Gizah and Cairo. Ful Medame is served as breakfast or a main meal. One serving has 171 calories, 10 grams of protein and is rich in essential vitamins and minerals.  

Africa

African cuisine is as diverse as the hundreds of different cultures and groups that inhabit the continent. Traditionally, the various cuisines of Africa use a combination of locally available cereal grains, fruit and vegetables as well as milk and meat products, and do not usually get food imported. Here are some popular low calorie African dishes.

Chickpea and Vegetable Tagine - 340 Calories

A Tagine is a North African cooking vessel typically associated with the cuisine of Morocco. Chickpea and Vegatable Tagine is also a popular Tunisian dish. The Tagine cooking process is great for making healthy, delicious foods. Similar to a slow cooker, the food in a tagine is steamed or boiled instead of being fried. Other Tagine dishes include chicken and fish. 1 serving of North African Chickpea and Vegetable Tagine contains 340 calories, 13 grams of protein and just 8 grams of fat.

The name of this dish varies by region but the preparation remains the same. Made from maize flour or millet flour then cooked in boiling water or milk to a porridge or dough-like consistency. It is the most common staple starch of the African Lakes region and South Africa. The traditional method of eating ugali is to roll a lump into a ball with the right hand, and then dip it into a sauce or stew of meat or vegetables.The Corn oil in maize meal has antioxidants, which lacks cholesterol and is a source of iron, which is essential in building blood tissues. Each serving contains 181 calories, 5 grams of dietary fibre and 4 grams of protein.

Europe

The Mediterranean has the healthiest diet in Europe and has been recognised as one of the healthiest in the world. It emphasises eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil.  It also contains much higher quantities of unprocessed foods compared to the Anglo-saxon diet. Here are some healthy dishes to experience across Europe.

Chicken Souvlaki - 360 Calories

Souvlaki is a traditional Greek street food and a type of kebab. Chunks of meat and vegetables are marinated and grilled on a skewer. A 270 gram of Chicken Slouvaki has 360 calories, 3 grams of fiber and only 7 grams of fat. Traditionally, the skewer is wrapped in pita bread or served on a platter with pita wedges and a side salad. This can increase the calorie content to nearly 700. Avoiding the extras makes a light and healthy meal.
 

Goulash - 270 Calories

Goulash is a soup or stew of meat and vegetables seasoned with paprika and other spices. Originating from Hungary, goulash is also a popular meal in Eastern, Central and Southern Europe. Ingredients can vary to include beef or venison, noodles, potatoes or dumplings. Providing the meat is lean, Goulash makes a healthy and hearty dish. One serving of beef goulash has 270 calories, 33 grams of protein, 11 grams of fat and is rich in iron and essential vitamins.

North America

The Standard American Diet is characterised by higher intakes of red and processed meat, butter, high-fat dairy products, eggs, refined grains, white potatoes and high-sugar drinks. Avoid fast food restaurants when possible and be mindful of your portion size. Here are some healthy dishes to experience on your American travels.

Wild Alaska Salmon - 135 Calories 

Unlike Atlantic salmon, which is 99.8 percent farmed, Alaska salmon is wild, which means the fish live free and eat clean. It is free from artificial colouring, growth hormones and other unnatural chemicals. It is high in omega 3 oils which decrease the risk of heart disease and contains essential nutrients and vitamins including Vitamins A, C, D and E, niacin and Vitamin B-12. It is also low in saturated fats, low calorie and an excellent source of protein. A 3-oz. serving of wild Alaskan salmon contains 135 calories.
 

Cioppino -  Calories 260 Calories

Cioppino is a San Fransico style fish stew which typically includes muscles, pollock, shrimp and squid cooked in a tomato and wine base with herbs and spices. This American food has been around since the late 1800s, when Portuguese and Italian fishermen settled the North Beach section of the city and brought their on-board catch-of-the-day stew back to land. One 11.5 serving has 260 calories, only 7 grams of fat and 9 grams of protein.

Australia

Cliché it may be, but no other nation does barbecues like they do Down Under. Beach, sunshine, beer and excellent ingredients. The benefit of these countries are, if you’re used to western cuisine you will know what healthy looks like and what to avoid. You can check the calorie content on packaging as language won’t be a barrier. Here are a couple of healthy Australian and Kiwi favourites.

Barbequed Shrimp - 202 Calories

Shrimp serves as an excellent source of lean protein. Each 6-ounce portion provides 39 grams of protein, a significant amount toward the 46 grams recommended daily for women and 56 grams for men. Four ounces steamed contains over 100% of the Daily Value for selenium which helps fight damaging particles which damage cell membranes and DNA. A generous 6-ounce portion provides just 202 calories.
 

Hangi 

Hangi is a cultural dish of the Maori people of New Zealand. This is more of a type of a dish than a specific food, because many different foods can be cooked this way. This method of cooking is similar to that of a pressure cooker, as the food is cooked by hot steam which is trapped under the ground. Dig a deep pit in the ground, use a fire to heat some stones, wrap meat and vegetables in leaves, put them in baskets, cover the food in stones and dirt and wait a few hours for an authentic Hangi experience.

 For more travel nutrition tips download our FREE Travel Fitness Guide!

What's your favourite dish?

Many reports claim that yoga and meditation are good for you. We understand that by taking time to relax with meditation relieves stress. Many people are aware of the physical benefits of yoga as a form of exercise.

But how is yoga meditation good for you? 

The reason I am keen to share this post is because I personally suffered with anxiety and insomnia for several years before I left the UK to travel. My insomnia began in 2007 and continued until 2014. Some nights I would get 2 hours sleep, some none at all. Other times I relied on medication which simply masked the issue and didn’t solve it. I visited the doctor on numerous occasions and even visited a hypnotherapist in a desperate attempt to cure my insomnia. Nothing worked.

One of the first things I wanted to try when I arrived in India was yoga and meditation, since this is where it originates. I didn't think this would cure my insomnia but I was hoping it would help me destress if nothing else. I signed up for a 10 day Vipassana course. I will share the facts before I conclude my own personal experience and results at the end of this post.

What is Yoga Meditation?

Yoga meditation is about quieting a busy mind. The more you can quieten your thoughts, the more you experience a sense of mind-body connection that yoga is recognised for.

But there is a lot more to meditation, there is a technique which requires practice. There are many types of yoga and meditation centers available and their techniques vary. I recommend joining a class or school with a certified teacher which has been highly rated or recommended by a friend. 

The Health Benefits of Yoga and Meditation – The Science and Facts

So how can yoga, meditation and mindfulness really help us? People have been practising yoga and meditation for thousands of years but the science behind it is still fairly new. Recent studies have proven that meditation can have a positive impact on your mood, stress, anxiety, focus, creativity and even our relationships. Let’s look at the physical side of this.

Stress is your body’s natural alarm system. It releases a hormone called adrenaline that causes your breathing to quicken, and your heart rate and blood pressure to rise which can lead to cardiovascular related diseases. Nowadays, our stress levels are increasing due to high pressured jobs, lack of time and financial worries, which can also lead to anxiety, insomnia and depression.

So how does yoga and meditation help? Taking 20-30 minutes a day to meditate or practice yoga meditation, will significantly reduce your stress levels. Read below for the proven physical and mental health benefits of Yoga Meditation.

REDUCES RISK OF HEART ATTACK AND STROKE

Statistics on people who meditate regularly prove that the thickness of the artery walls decrease which effectively lowers the risk of heart attack or stroke by 8% - 15%.

REDUCED ANXIETY

These same reports confirm that 60% of anxiety prone people showed marked improvements in anxiety levels after 6-9 months of practising meditation.

Yoga and meditation has a proven positive impact on insomnia.

POSITIVE IMPACT ON INSOMNIA

75% of insomniacs who started a daily meditation program, were able to fall asleep within 20 minutes of going to bed, according to studies.

REDUCED STRESS

Production of the stress hormone Cortisol is greatly decreased when practising yoga and meditation, making it possible for people to deal with stress better.

IMPROVES PMS SYMPTOMS

Women with Premenstrual Syndrome have shown improvements after 5 months of daily meditation.

Yoga and meditation has a positive impact on depression.

POSITIVE IMPACT ON DEPRESSION

Yoga meditation includes exercise which increases serotonin levels in our brain which make us happier. Endorphins are also released when we exercise which trigger a positive feeling in the body.

A man that I spoke to on the final day of the Vipassana course (when speaking is permitted again) told me that he came to Vipassana for help. He had been taking anti-depressant medication for several years. He stopped taking them just before the course began because Vipassana does not permit any form of substance intake during the course, including prescribed medication. He explained that for the first time since he could remember, he felt truly happy and no longer needed the medication.

I am not stating that is the right solution for other people in this situation. I am simply sharing the voice of a person who attended the course.

Meditation has been proven to help people recover from addiction.

HELPS PEOPLE RECOVER FROM ADDICTION

Three studies made with Vipassana meditation suggested that it can help reduce alcohol and substance abuse.

American Lungs Assossiation Freedom From Smoking Programme, found that people who practiced this meditation were much more likely to quit smoking at the end of the training.

IMPROVES SEXUAL RELATIONSHIPS

Stress, anxiety and depression can lower your self-esteem. Some antidepressant medication can curb your libido, making your sex life come to a complete halt. But sex boosts your mood and is important for relationships. Yoga and meditation have a positive impact on stress, anxiety and depression so by eliminating these negative emotions you have a higher chance of naturally increasing your confidence, energy and your libido.

Also, meditation increases blood flow and circulation. Scientists found a 32% blood flow increase in the arm when measured during meditation. You don't need to be a genius to guess what benefit this may have in the bedroom.

My Personal Experience

I attended a 10 day Vipassana course during my travels in India. The course is completed in silence and involves 14 hours of meditation per day between 4am to 9.30pm (breaks are included). I underestimated how challenging it would be. I had no idea what impact it would have on my sleep pattern but after the course had ended I slept better than I could remember. Initially, I thought I was catching up on sleep from the 4am wake up calls but I continued to sleep well for 6 months afterwards.

When I stopped meditating (6 months after the Vipassana course), I began to struggle with sleep again, so it's important to keep practising. If I make time to meditate in the morning, turn off all devices after 7pm and listen to the audio Vipassana guided meditation when I'm in bed, this usually sends me to sleep. 

Vipassana isn't about learning to sleep, the course taught me so much more but I won't go into the details because you need to experience it for yourself. It may not work for everyone but it has for me.

If Vipassana sounds a little too intense, there are many other excellent yoga and meditation centres which are highly rated.

 Does yoga and meditation have an impact on your health and wellbeing? I'd love you to hear your experiences!

Many things come and go with changing fashions, but yoga has survived for thousands of years, and it is still gaining popularity. Today, it is widely practised across many parts of the world. Your local gym may offer Yoga Classes as part of their weekly fitness timetable.

But what you don’t often hear about is the history of yoga. Where does it originate? How did yoga begin?

After spending a lot of time in yoga schools and retreats in India, I became interested in the history of this ancient exercise. With new techniques and styles emerging, it made me think about how yoga had evolved to become the exercise we see today.

What Is Yoga?

Though many people in modern times think of yoga as just a physical exercise to become healthier physically, the deeper purpose of yoga practice is deeply spiritual and intended to help unite your individual soul with the universal consciousness. 

There are many variations of Yoga which can be practised, but some are very different to the Yoga classes I had attended at home. The main styles of yoga that have evolved in modern times include Anusara, Ashtanga, Vinyasa, Bikram, Forrest, Integral, Iyengar, Jivamukti, Kripalu, Kundalini, Power, Prenatal, Restorative, Sivananda, Viniyoga and more recently, Ariel yoga.

Let's look at the history to learn how yoga has evolved.

What I learned about the History of Yoga in India – Where and How it Began

Yoga originates from Northern India and began over 5,000 years ago. This is why it is so widely practised across the country, more so than in any other part of the world. Many Indians keep to their traditions from thousands of years ago and some researchers believe yoga began up to 10,000 years ago. Some of the information I researched sounded a little obscure and this could be why it is so difficult to trace back to exactly when it first began (5000 – 10000 years is quite vague).

The early writings on yoga were transcribed on palm leaves which can easily be lost or damaged. Some information I found suggests that yoga teachings were secretive and shared only by voice.

Officially, the word yoga was first mentioned in the Rig Veda, the oldest sacred texts of rituals and mantras used by Brahmans (Vedic priests). Yoga was then slowly refined and developed by the Brahmans who documented their practices in the Upanishads (a huge work containing over 200 scriptures). The most famous Yogic scriptures is the Bhagavad-Gîtâ, and was created approximately 500 B.C.E. The Upanishads took the idea of ritual sacrifice from the Vedas and taught the sacrifice of ego through self-knowledge, wisdom (jnana yoga) and action (karma yoga).

How Yoga Developed to the Modern Day

The early stages of yoga were a mix of beliefs and techniques. The first systematic presentation of yoga was written by Patanjali’s Yoga-Sûtras, in the second century, which describes the journey of Raja Yoga, or sometimes referred to as "classical yoga".

Patanjali defined the "eight limbed path" steps and stages towards achieving enlightenment or Samadhi. Patanjali is often referred to as the father of yoga and his teachings strongly influence many styles of yoga today. Patanjali, yoga masters rejected the ancient Vedas teachings and instead embraced the body as the way to obtain enlightenment. They developed Tantra Yoga, which includes techniques to cleanse the mind and body. The discovery of practices centering the body combined with physical-spiritual connections then led to the beginning of what is known as Hatha Yoga.

How Yoga Gained Popularity in The West

Yoga masters began travelling to the West between the late 80s and early 90s and began attracting new followers. Swami Vivekananda made a huge impact at the Parliament of Religions in Chicago in 1893 when he impressed the audience with his teachings on yoga. In India, Hatha Yoga began being strongly promoted between the 1920s and 30s with the work of T. Krishnamacharya and Swami Sivananda who practiced Hatha Yoga. Krishnamacharya opened the first Hatha Yoga school in Mysore in 1924 and Sivananda founded the Divine Life Society at the holy Ganges River in 1936.

Yoga continued to develop very slowly in the West until 1947 when Indra Devi opened her yoga studio in Hollywood. Now many Indian and Western teachers have introduced Hatha Yoga with many schools teaching the technique worldwide.

What do Indians Think Of Yoga In The West?

Although Hatha Yoga schools are available in the West, there are a number of commercialised yoga classes which have gained popularity. So what do Indians think of yoga in the West?

I have spoken to a number of local Indians about this topic and I received a very mixed response. One local told me that nowadays, he believes Westerners are more into yoga than Indians. No one practiced yoga in his family and he implied that only the elderly Indian population continued to practice yoga.

Another local thought differently. He explained that many people, including himself and his family, follow a local TV programme which demonstrates yoga in the mornings. He believes that Westerners visisting India for yoga brings more work opportuntities for the local community. Although some yoga techniques have evolved, his opinion of Westernised yoga was very positive because it encourages more people to practice.

Is Comercialisation Corrupting Yoga?

Another local’s thoughts on Westernised yoga was very different. She believes that commercialisation is corrupting yoga in the West and has lost its original meaning.

“Stressful jobs and a lack of time demands extensive changes to yoga to match modern lifestyle”. She believes this is doing harm to the practice. She went on to explain that most of the ‘asanas’ or yoga postures/poses, are practiced without the faith and understanding, converting it simply into physical exercise.

“True yoga needs deep faith and it aims at spiritual attainment. This has been lost in modern commercialised yoga”

These comments are not my personal opinion, I am simply sharing the opinions of others on this topic.

What are your thoughts on Western modernised yoga?

Whether you have booked your dream fitness holiday or plan to keep in shape while you travel, you'll soon be faced with that pre-holiday nightmare... packing! This isn’t quite the standard holiday where all you need is your swimwear and a few t-shirts. To avoid arriving at your destination underprepared, follow our guide to packing for a fitness holiday. 

Once you have packed your travel essentials, this checklist has everything you need for your healthy holiday.

Athletic Gear

Pack light layered and breathable clothing for exercising in the heat. Consider what type of clothing is appropriate for the activity. For a running holiday, athlectic shorts, leggings, sports top, sports bra and breathable socks will be required. For yoga, read what to pack for a yoga holiday.

Footwear

Depending on what type of fitness you are doing, you will need the right footwear to support you in your activities. If you plan to experience different activites, such as cycling and running, you may need different shoes for each. Don’t forget your flip-flops for when you relax by the pool or beach.

Sports Armband and Headphones

Stay motivated during workouts by listening to your favourite upbeat music. Pack a sports armband and headphones. Or choose a super slim running belt which will use minimal space in your bag.

TIP: Create a ‘workout’ playlist of your favourite music before you travel.

Headband / Sweatbands

Prevent sweat dripping into your eyes during exercise, pack a headband with sweat wicking ability.

Travel Towel

Not every hotel/hostel will provide free towels. Travel towels are designed to take up less space in your bag than a standard towel.

Suncream

Don't let sunburn ruin your trip. Pack sunscreen to protect your skin from burning and ageing. 

Sunglassess

When enjoying the views with outdoor fitness activities, make sure you protect your eyes from the UV rays. 

Alarm Clock

Your fitness programme may involve you getting up in the early hours. Make sure you don’t miss any of your workouts and remember to bring your alarm. Your smart phone will be fine.

Energy Snacks

Pick up some bananas and nuts from a local market when you reach your destination. Or bring your favourite healthy snacks to feed your energy levels. 

Reusable Water Bottle

Remember to take water to every session to stay hydrated! Plastic bottles in some countries contain higher levels of chemicals deemed unsafe by EU and US standards, so should not be re-used in warm temperatures. Pack a re-usable water bottle.

Other Clothing

You won’t be exercising all the time, so bring some casual clothing to change into after an active day. You may also want to pack some nice evening wear.

Swim Wear

After an active day, it's nice to cool off in the pool, so don’t forget your swimwear. Whether you enjoy listening to music by the pool or reading a book, bring something to relax with.

Supplements

Although you should follow a healthy and balanced diet, supplements such as protein will increase your energy levels, as well as aid muscle repair and recovery. Pack your favourite protein bars. Alternatively, Creatine provides energy and helps muscle growth and performance. 

Fitness Journal

Keeping a fitness journal can inspire and motivate you when you need some focus. Read back on your previous performance, if you did it then you can do it now.

Have you been on a fitness holiday? What did you forget to pack?

Whether you’re going on a short trip or an around the world adventure, it’s important to know what to pack. Forgetting an important document can be costly. Maybe you’re an experienced traveller visiting a new climate? Or taking part in new activities? Or maybe it’s your first ever trip away. Whatever trip you have planned, keep reading for our travel packing list essentials.

To ensure you don't miss anything from the list, bookmark this page so you can keep referring back to it. Make a note of any additional essentials you will need. It may not be possible to purchase certain toiletries and medications in the country you are travelling to, so it is important not to forget them. For a yoga or fitness holiday, read the yoga and fitness holiday packing list.

The Essentials

 
First of all, no trip can begin without the most important documents.

• Passport – Make sure you have plenty of months remaining before the expiration date. Some countries will not allow you to enter unless you have 6 months remaining. 

• Other ID - If you have a Student card this can save you a lot of money. Some countries offer student discount on main attractions, particularly in China. It is also important to have additional ID as a back up. For example, if your passport is lost, additional ID will be useful whilst trying to obtain a replacement or booking into hotels.

• Cash and credit cards – As well as packing a small amount of local currency, your bank card and an emergency credit card, take a photo of the front and back of your credit card and save the image into One Drive, iCloud, Dropbox or other secure storage site. This way, if you lose your cards or have them stolen, you can use your saved credit card images to book a flight or accommodation online.

• Travel insurance – Make sure you have comprehensive travel insurance and check you are covered for any activity or sport you will be taking part in. 
  

• Reservations and itineraries - It is useful to have a screen shot of your reservations on your smart phone plus a hard copy for if your phone loses it's charge.

• Hotel contact information – Make sure you have a hard copy of your hotel address and a telephone number.

• Transportation tickets - Plane, bus, train, car, etc.

• Emergency contacts - Save the contact details of a close family member or friend in your phone and keep a hard copy.

Next Prepare Your Carry On Items / Hand Luggage

• Mobile / iPad / Kindle / iPod

• Laptop - If you plan on working during your trip.

• Headphones – To listen to music or language apps.

• Charger – For all devices

• Camera / video camera / GoPro, memory card and charger

• Electrical adapter plugs

• Padlock – These are important for night buses, trains and shared accommodation. A master lock with a rectractable cable will provide added security because the cable can be tied around your entire bag.

• Eye Mask and Ear Plugs - For night trains, buses, flights and shared accommodation. This will minimise the risk of being woken during the night by your room mates. Earplugs are easily lost so pack some spares.

• Warm Jumper - A travel blanket, poncho, hoodie or anything light enough to carry daily that will keep you warm – Air conditioned night buses and trains can be cold.

• Pen and paper or travel journal.

• Entertainment - Books / magazines / travel games / cards / Uno.

• Guide books – Lonely Planet, maps, language guides, etc.

• Hand sanitizer 
  

• Travel Money Belt – Keep your passport and money safe on you at all times, especially on night buses and trains. Having money stolen during night transportation is a common scam in many countries. Protect your valuables with a travel money belt.
  

• Prescriptions in original packaging – Some counties, such as the UAE, require a letter from your doctor for certain prescriped medication. Even if the medication is prescribed and legal in your home country, it does not mean the medication is legal in another country. Be sure to check this information before you fly.

• Glasses -  And contact lenses.
  

• Make Up – Keep in minimal. Toiletteries and make up take up a lot of unecessary room in your bag so only bring the essentials.

• Transparent resealable bag for your liquids - For passport control.

Backpack VS Suitcase

• Holiday

If you are planning a short holiday (1,2 or 3 weeks) and have no intention of travelling to other areas during your stay then a suitcase is adequate.

• Travel Holiday - Warm Climate

If you are planning a travel holiday (1-3 weeks) and will be moving regularly to different areas, using local transportation or Island hopping, then take a backpack. This is much easier to manoeuvre than a suitcase.

If you pack light, take a backpack which meets carry on luggage requirements. Baggage fees can add a lot to the total cost of your flight so this will save you time and money. If you are travelling to a warm climate and require light clothing for your trip, see how much you can fit into a hand luggage sized backpack before investing in something larger.

I took a hand luggage sized backpack on my first ever trip to Thailand which was for 4 weeks. I carried toileteries in a 100ml bottle and packed clothes which I could mix-and-match. However, this didn't leave any room for souvenirs.

• Around the world trip or backpacking for a longer period (6 months or more)

If you are backpacking for a long period or visiting various climates you will need a larger backpack to cater for heavier clothing and possibly hiking shoes and equipment. The size on the backpack will vary considerably on how light you can pack (this is easier for some than others) and so many people have different opinions on this. I would personally recommend a minimum of 65L, possibly larger.

When I set out on a 12 month around the world trip (extending to 2 years), I took a 60L backpack which could be extended to 70L if required. I personally wouldn't want anything bigger than 70L because it would be very heavy to carry when full.

What essentials do you always travel with? 

So, you’re on holiday or about to embark on a big adventure. You like to run when you're home and enjoy keeping in shape. But now you’re there, how easy is it to stay motivated?  Jetlag, a change in routine and alcohol can make you feel tired and sluggish.

To help keep your fitness levels high, here are 9 fun tips for running on holiday.

1)  Pack the Right Gear

It's unlikely you're going to run in your flip flops if you haven’t packed your running shoes,  I wouldn’t recommend it either. Check out what to pack for a fitness holiday.

2)  Find a Running Buddy

Whether it’s your husband, wife, partner, friend or your kids then team up together. If you’re travelling alone, this is a great opportunity to meet new people. Research local running clubs or ask other guests in your hotel to join you. Leave a notice in the reception area with ‘Running Partner Wanted’, along with your contact details. 

If you've agreed a time with your running buddy, you're less likely to back out (you'll be letting someone else down if you do).

3) Discover Scenic Running Trails

Research the best running trails in the area. Whether it's a National Park, a scenic lake, caves or a waterfall, running to reach the viewpoint will keep you motivated with the bonus of burning calories on the way.

This will enhance your holiday, allowing you to see the best of the area. Running to a new place each day will keep it interesting and could turn out to be the highlight of your trip.

4)  Set a Motivational Alarm 

Set an alarm that will get you out of bed in the morning. It could be something humourous, motivational or your favourite upbeat song. 

Get up straight away and don’t press the snooze button. If you’re really bad at getting up in the mornings then set the alarm 20 minutes earlier to give yourself extra time time to wake up.

5)  Create a Running Schedule – Get An App

Create a holiday running schedule to include a timetable and route with targets and goals you want to achieve. Familiarise yourself with the route beforehand. Read a map or take a copy of the page from your guide book. Getting lost on a run can be demotivating.

Keep the schedule somewhere visible. Cross off each run or task as you complete it. Or download an app which will do all of this for you. MapMyRun allows you to create a training plan and track your progress.

6)  Mix up your Training

A new destination is an opportunity to mix up your training and strengthen different muscles. Mountainous regions are great for trail running. Running trails that head uphill or down will build your cardiovascular engine and strengthen quads, glutes, calves, and core. Running on the beach increases the amount of calories you burn. Your body burns more energy on uneven surfaces to keep you stabilised. 

7) Use the Weather to your Advantage

If the weather isn’t great you can use this to your advantage. It can be challenging to run in the heat so if it’s cool and overcast this could be the perfect condition to go running. If you’re visiting a cold destination, you’ll often find clear days with blue skies, even if it feels crisp outside. If your destination is extremely hot, then run early morning or evenings when the temperature is cooler. Catching the sunrise or sunset will enhance the experience.

8) Cool Down with a Dip

Nothing beats a dip in the water to cool down after you've worked up a sweat. Finish your run near the sea, lake, waterfall or the hotel swimming pool.

9)  Find a Gym and Go for it on the Treadmill

If your destination does not offer suitable running conditions then find your nearest gym and hit it out on the treadmill. Use your hotel onsite facilities or visit the local gym. After your workout you can reward yourself with a relax in the sauna or jacuzzi.

 For more motivational tips and 136 exercises you can do anywhere download our FREE Travel Fitness Guide!

Tiger Leaping Gorge

China is a huge and diverse country with an intriguing history. Yunnan, which translates as “south of the clouds,” is China’s most diverse province, offering travellers extreme variation; the unsummited Meili Snow Mountain reigns near Tibet and the tropical lowlands bordering Laos and Burma curl at the bottom of the province. It’s home to three UNESCO World Heritage Sites, colourful ethnic custom and the deepest river canyon in the country, Tiger Leaping Gorge.
 

Yunnan Highlights

Karst moutains of Li River

Some of Yunnan’s many highlights include the karst mountains of Li River, experiencing the Yangshao rice terraces at sunrise, visiting ancient towns of Dali and Lijiang, hiking the famous Tiger Leaping Gorge, cycling to the Vietnam border and performing koras around a Tibetan Buddhist monastery in Shangri-La. Yunnan cuisine is also a highlight of any trip to China.
 

Is Yunnan too Touristy?

Long on the informal backpacker’s banana pancake trail, Yunnan is still a favourite with travellers today. There are several claims that Guilin, Dali and Liajiang have become ‘too touristy,’ but I still believe these are the best places to visit. Providing you avoid travel on weekends and Chinese bank holidays, you shouldn’t experience too many crowds.

Despite some of the restored buildings, ancient towns of Dali and Liajiang are both charming and have retained some of their history and traditions. 

Marijuana grows wild in this part of Yunnan, and Dali has been nicknamed the “Amsterdam of China” for the ease with which the substance is sold. Having visited both of these destinations mysef, I certainly wouldn't describe Dali as Amsterdam. Although you can visit a number of bars, there are no nightclubs and the cafes sell coffee (not space cakes). In fact, Dali has a very quaint old town which you can spend several days wondering its narrow streets, souvenir shopping and indulging in the delicious local cuisine.

The fact that it caters to Western tourists makes it easier to find hostels with English speaking staff (you will appreciate this after travelling China for any length of period). It also offers varied dining options. You can hire a scooter and drive to several ‘off the beaten path’ towns not far from Dali itself.

If you do want to delve further away from the main tourist spots then you don’t need to go far. Lesser known ancient towns include, Shaxi, Weishan, Cizhong and Yunnayi which are a part of the old ‘Tea and Horse Trade Road’.

For the active traveller, here is my experience of Tiger Leaping Gorge.
 

What is Tiger Leaping Gorge?

Tiger Leaping Gorge is a canyon on the Jinsha River, located 60 kilometres north of Lijiang City in Yunnan. It’s one of the deepest gorges in the world at 3900m high from the waters of the Jīnshā River and 16km long.

The name Tiger Leaping Gorge comes from an ancient legend about a tiger who leaped from Yulong Snow Mountain to Haba Mountain by jumping on a huge stone in the center of the gorge river.

Throughout this trek, you will be surrounded by snowcapped mountains reaching 5000m high. When the sun fades catch the colours reflecting from the water thousands of feet below you. Despite the odd donkey crossing your path and a tiny bit of danger here and there, the trek is stunning every step of the way.
 

What to Expect

Tiger Leaping Gorge is China’s most famous and exciting trek.

Despite its fame, the trek isn’t too crowded. More Western visitors complete the trek than Chinese people, but you will see native people using this route to graze their animals. These native people are The Naxis who are a Chinese minority group who wear royal blue and white outfits, even today.

You will find plenty of comfortable accommodation along the way, advanced booking is not necessary.

The Naxi guesthouse is a popular place to stay overnight for travellers hiking the Tiger leaping Gorge and rooms cost approximately 5 dollars.

Halfway House is also a great place to stop (either the first or second night depending on your pace) which sits above the clouds with a spectacular view. You can stay in the guest house or splurge out on a wooden bungalow with private bathroom with a view. There is also a great bar here to socialise with other trekkers.
 

How Challenging is the Trek?

The trek in itself isn’t too strenuous providing you take it at a comfortable pace. There are some parts of the trek which you need to tread carefully. The path does get narrow in some places and if the weather is bad it can also get muddy.
 

How Long Does it Take to Complete the Trek?

It can take anywhere between 1-5 days to complete the trek depending on the pace you are comfortable with. Some people race through it within a day but I wouldn’t recommend this. Firstly, because you will be exhausted. Secondly, because you won’t be able to appreciate the scenery to its fullest. I would recommend 2-3 days for people with good fitness. However, we met a couple who chose to take 5 days simply because they enjoyed it this way.
 

Do I Need to Book a Tour?

You do not need to book a tour but I recommend trekking with other people. Take a good map and take note of the location of several guesthouses.
 

Best Time to Visit

Winter (low season) – Dec – Feb. A good time to trek the gorge with dry clear days but cold nights.

Spring (shoulder season) March – May. An excellent time to trek with comfortable temperatures and cool nights.

Summer (High season) June – Sept. The is the wet season and should be avoided if possible. The wettest months are July and August. This is also the busiest season with the highest number of touts hassling you to buy souvenirs along the trek.

Autumn (shoulder season) Oct – Nov. Excellent months to trek. Usually dry and sunny with green landscape and blossoms.
 

How to Get There

Take a bus from Lijiang Bus Station which departs at 08:30 and 09:00 every morning. The journey takes approximately 2 and a half hours and the bus fare is around CNY 25.
 

Cost

The entrance fee for Tiger Leaping Gorge is CNY 65. The only additional costs are for the accommodation you choose to stay in and your food.
 

What to Pack

• Warm clothing and layers which can be worn during the evening and removed during the day
• T-shirts and vests
• Lightweight trousers
• Shorts
• Lightweight waterproof jacket
• Hiking Boots (comfortable and ‘worn in’)
• Hiking socks and underwear
• Minimal toiletries
• Painkillers
• Plasters
• Travel Belt for easy access to money and valuables
• Small backpack to carry your belongings
• Camera

Will you be adding Tiger Leaping Gorge to your China bucketlist?

Experiencing the traditional cuisine when you travel is a great way to step into a local’s shoes. Food plays a central role in every culture and I have certainly come accustomed to some unusual dishes and eating habits.

If you're keen to try something new on your next holiday, check out these unusual delicacies from across the world.

 
HONG KONG

Chicken's feet, a popular Dim Sum dish in Hong Kong.

Chickens Feet

Dim sum is a must-try experience in Hong Kong. The concept is to order several small dishes from the menu to share among all members of the dining party (similar to Spanish tapas). A dish which is served in a traditional Dim Sum restaurant is chicken's feet, so we gave them a try. The surprisingly chewy texture consists of cartilage, skin and bones with very little meat.
 

Jellyfish

Another dish I experienced in Hong Kong was Jellyfish, which was prepared spicy with a crunchy texture.

Fried watersnails served in a popular night market in Hong Kong.

Fried Water Snails in Chili and Black Bean Sauce

We were enjoying a few Tsingtao beers in a crowded Hong Kong night market when we came across a busy seafood vendor. One of the eats on offer was water snails. Although snails are a delicacy in a number of countries, I had never experienced them until this point. We ordered fried snails in Chili and Black Bean sauce. They were tasty! So good we finished the entire plate.

CHILE
 

This guy served us hot Empanadas from his stove at the side of the street. 
 

Llama Empanada

Llama is mostly known for its fur but it's meat is often used in South American cuisine. Empanadas are a popluar snack made from baked bread or pastry stuffed with cheese or meat. Beef, pork and chicken are the most common fillings but Llama empanada can be ordered in local restaurants.  Llama meat is high in protein and low in fat making it much leaner than other animal meat.

Terremotos

Although Terremotos isn't a food, this is one of my favourite world delicacies. Terremoto is a traditional Chilean drink made from a sweet fermented wine with pineapple ice-cream served on top (like a float drink) in a one-litre glass. Terremoto translates to 'Earthquake' since it leaves your legs shaky. The next round is the same drink in a half a litre glass which is called a Replica or 'aftershock'. It tastes incredible!

Terremotos in Santiago, Chile.

PHILIPPINES

Balut

Eggs are common across the world but this is not what you expect. It has a developing duck embryo inside which is boiled alive in the shell. It is a common street food in the Philippines and is seasoned with chili, garlic and vinegar before being washed down with a cold beer. While I never judge others on their traditions, beliefs or food choices, I decided to give this a miss.

Balut, a popular street food in the Philippines.

PERU

Guinea Pig

Yep you read right. Peru’s most famous dish is guinea pig. And it’s not for the faint hearted. They are roasted or fried whole including the head, teeth, ears and other parts left in tact. It is considered a Peruvian delicacy. I’ve always had guinea pigs as pets at home so I didn't eat this but I met a lot of travellers who did and enjoyed it. 

Grilled Guinea Pig in Peru

CHINA

Bull's Penis 

On this occassion we were visiting China for business. Our suppliers invited us to a high end restaurant and one of the dishes on offer was Bull's penis! The dish was described to us in actions rather than words (imagine a game of charades). Penis is said to possess health benefits including virility, clearer skin and aphrodisiac qualities.
 

Tarantulas, Snake, Seahorse, Starfish, Scorpion, Millipedes 

I've heard of backpackers eating scorpians and dried insects as an experience to cross of their bucket list but do locals really eat dried snake and starfish for lunch? While I was gawping over the unusal offerings of a Hangzhou food stall, a local family were devouring skewers of scorpion and squid!

A food Stall in Hangzhou, China

What is the most unusual food you have experienced?

Many of us follow strict diets and fitness routines in the weeks leading up to a holiday. But what about keeping in shape when you reach your destination? 

Being away from your gym does not mean you should stop taking care of your physical wellbeing. Here are some benefits of keeping in shape on holiday.

Benefits of Sand Workouts – Is it good for you?

The benefits of regular exercise is well known, but working out outdoors could be even better for your physcial and mental health. Exposure to sunlight increases the brain’s release of the hormone serotonin. This is associated with boosting mood and helping a person feel calm and focused.  Also, when the sun hits our skin, it creates vitamin D3, important for bone health and metabolic function. 

Exercising on an uneven surface, such as sand, increases the number of calories you burn. Your body burns extra energy on uneven surfaces to keep you stabilised.

So give youself a mental boost and burn more calories with these effective HIIT beach workouts. 

1)  Running / Jogging

• Run or jog from your hotel to the beach.

Running is one of the most effective way to burn calories. 

TIP: Wake up early. Avoid exercise during mid-day heat.

2)  Lunges - 20 Reps

• Keep your upper body straight, your shoulders back and keep your chin up. 
• Keep your arms stretched out in front of you, or on your hips.
• Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
• Alternate between each leg
  

 This will tone your lower body, including hips, bottom, hamstrings and quadriceps in your thighs.

3)  Sprints - 20 Reps

• Draw 2 lines in the sand, 5 strides apart
• Sprint between each line
• Increase the intensity with eah rep. 

Bursts of increased intensity throughout your workout will burn more calories than continuous exercise.

4)  Side Sit Ups - 20 Reps

• Lay on your back
• Lift your shoulders and head off the floor
• Reach to touch your right knee with your left elbow
• Hold for 3 seconds. Then, return to the start position.
• Repeat for the other side.

This will work your abdominal muscles (and love handles).

5)  Jumping Jacks - 30 Reps

• Stand with your feet together and your hands by your side.
• In one motion jump your feet out to the side and raise your arms above your head.
• Immediately reverse that movement and jump back to the start position.

6) Rotating Plank - 10 Reps

• Lie on your right side with your legs straight.
• Prop yourself up with your right forearm so your body forms a diagonal line.
• Rest your left hand on your hip.
• Brace your abs and hold for 60 seconds. Make sure your legs and hips are straight.
• Rotate your hips, shoulders and feet while raising your left arm slightly, so that you can prop yourself on your left forearm and repeat the process of holding for 60 seconds.
• After you have completed the 10 side planks, get into the press up position and lean your weight on both forearms and hold the standard plank position for 60 seconds

 This will strengthen your core, upper arms and improves balance.

7) Burpees - 20 Reps

• Stand with your feet hip width apart and your arms down by your side
• Lower into a squat position with your hands flat on the floor in front of you
• Kick your legs backwards into a press up position and lower your chest to the floor
• Push your chest back up to the press up position thrust both feet forward so you are back in the squat position
• Jump up and raise both hands over your head  

Burpees are a full body workout including deltoids, biceps, triceps, pectorals major, obliques, abdominals, quadriceps, gluteus maximus and hamstrings to name a few.

8) Squats - 20 Reps

• Stand with your head facing forward and your chest held up and out.
• Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.
• Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
• Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
• Keep your body tight, and push through your heels to bring yourself back to the starting position.

Squats build your leg muscles, including your quadriceps, hamstrings, and calves, but they also create an anabolic environment, which promotes body-wide muscle building.

 REPEAT ROUTINE 4 TIMES

For the highest intensity interval training, add sprinting in between each exercise.

Don't Forget to Stretch IT OUT

Always finish your exercise routine with stretching. This will reduce muscle fatigue. If your muscles still ache the following day, take a days rest before returning to the workout. If severe pain persists, seek advice from your GP or doctor.

PLEASE NOTE

All readers are advised to consult their doctor or physician before practising any exercise or activity. Revere Sport Ltd do not accept responsibilty for injury sustained as a result of the advice or suggestions contained within the content of this guide.

For 136 Exercises you can do anywhere download our FREE Travel Fitness Guide!

Don't know what to pack for your yoga holiday? You've come to the right place. I have put together a list of everything you will need.

There are no strict rules but the primary goal is to feel comfortable. Think about some of the bending and stretching you will be doing and some of the typical yoga asanas (poses/postures) you may have practiced or seen before.

If you are completely new to yoga, here is a link to some asanas you can expect. This will give you an idea on what type of clothing will be appropriate. Don’t worry if you have never practiced yoga before, most centres cater for all levels including beginner to advanced. If you’re unsure, contact the Yoga Centre prior to your trip. Remember, yoga isn't about learning touching your toes, it's about what you learned on the way down.

After packing the essentials, it’s time to pack for yoga!

The Ultimate Yoga Travel Packing List

Here is my ultimate packing list for a 1 week yoga retreat based in a warm climate. You can adjust this accordingly if your trip is longer or shorter. 

Yoga Mat

Most studios / schools provide yoga mats but there’s no guarantee that one will be clean and ready to use. If you’re conscious of hygiene and other people’s sweat (some yoga classes are more aerobic than others) then bring your own yoga mat. They’re inexpensive to buy and can be a great investment if you plan to practise regularly. 

Bringing your own yoga mat will give you the freedom to practice anywhere. If you are travelling for a long period, practising yoga on the beach instead of attending regular classes will save you money.

TIP: Non-slip yoga mats are recommended if you are travelling to warm, humid climates. They will prevent you from slipping around on your mat if you sweat during exercise. 

Yoga Mat Wipes

Pack some wipes to give your yoga mat a clean at the end of day. You can also use them for a quick freshen up if you don’t have time to shower straight after class.

Travel Towel / Yoga Towel

Not all accommodation provide free towels. Pack a travel towel or yoga towel which can be used in class or for showering.

Yoga Pants

2 – 3 pairs of yoga pants for classes and travel days (flights, trains and buses). 

TIP: If you're travelling to South Asia, you can purchase yoga/hareem pants there for an affordable price.

Athletic Shorts

1 pair of athletic shorts. Sometimes it's too warm for long yoga pants.

Leggings

1 pair of long black leggings for layering on cool evenings and to wear on travel days.

Sleeveless Tops

3-4 yoga tops. Vests, tank tops or breathable athletic tops. 

Other T-shirts

2-3 tops for travel days and evenings.

Sports Bra 

1 - 2 sports bras for yoga classes.

Other Underwear

Regular bra and essential underwear.

Sleepwear

Climate appropriate sleepwear.

Shawl / Scarf / Poncho

1 shawl, scarf or poncho to throw over your shoulders during chilly, early morning yoga classes. This will also keep you warm on air conditioned night buses and trains. 

Lightweight long sleeved top 

1 lightweight long sleeve top for layering. 

Lightweight rain jacket

1 lightweight rain jacket. 

Headband

2 yoga headbands to hold your hair from your face and sweat from your eyes. Choose a material with sweat wicking ability.

TIP: Yoga headbands are a great accessory to hide unwashed hair. They can also add style to your outfit.

Hair Ties / Grips / Bobbles / Scrunchies

Pack plenty to tie your hair back.

Swimwear, Beach Towel and Beach Cover Up 

2 bikinis or swimming costumes, 1 beach towel and 1 beach cover up (sarong, kaftan or dress). 
 

Suncream 

A high factor suncream is recommended for warm climates.

Maxi Skirts and Dresses

2-3 maxi skirts or dresses. These look great for daytime and evening. If you're going out for a meal or drinks with your new yogi friends, simply add jewellery to dress up your outfit. 
 

Jewellery

Jewellery is not required or recommended when practising yoga but can be used to dress up an evening outfit. 

TIP:  It may be cheaper to purchase jewellery in the destination you are travelling to so this is your chance to put your haggling skills into practice. 

Footwear

1 pair of flip flops or slip on shoes to wear to and from yoga class. Choose a pair that can be worn in the evenings to save you packing several pairs. 

Travel Wash

1 bottle of travel wash to hand wash small items of clothing when required. 100ml bottles can be carried in your hand luggage, leaving more room in your main bag for essentials or souvenirs. 

Toiletries

Toothbrush, toothpaste, shampoo, conditioner, shower gel, deodorant, make up remover/face wipes, moisturiser and hair removal (razor, wax strips etc)

TIP: Avoid packing excessively. Toiletries will be the heaviest items you carry. If you can manage without it then don't pack it.

Make Up

Keep it minimal. Mascara, concealer & lip balm should be all you need.

Energy Snacks

You will definitely work up an appetite. Protein bars and nuts will give you a boost of energy in between set meal times. 

Headtorch

Early yoga classes could begin when it's still dark outside. Depending on your destination, there could also be lots of power cuts. A headtorch will come in useful. 

Immodium and Rehydration Salts

If you are travelling to a destination where food hygiene standards aren't the same as what you're accustomed to then its wise to pack some immodium and re-hydration salts. The last thing you need is a toilet break interrupting your yoga class. 

Multi Vitamins

A number of yoga schools and retreats provide vegetarian and vegan meals. Although certain vegetables contain iron, having some vitamins with iron will prevent any deficiencies. A lack of iron can make you feel sleepy.

Have you been on a yoga holiday? What did you forget to  pack?

The nature of our goals defines what sort of runner we are. You may want to increase your fitness or lose some weight, increase your self-confidence or reduce stress. Or maybe you're preparing for a big race. Effective goal-setting is an important part of increasing your motivation and commitment to running.

Whatever your goal, here are some tips to help you create a personalised running schedule.

 

1 - Choose a Start and End Date 

• Preparing for a big race

You need to consider how long you need to train for it. This will depend on the distance and challenge of your race. Usually, training plans range between 8-24 weeks. If the race is short (5k), 8 weeks is plenty of time if you’re initial fitness is good. If you’re training for a marathon, you should allow up to 24 weeks to prepare.

• Preparing a running schedule around your current routine and commitments

Having a scheduled start and end date will give you an achievable goal to work towards. You will have increased fitness levels after completing the first schedule, as well as increased confidence. You can then consider a revised schedule which will challenge you, with the intention to improve your fitness and ability as the weeks progress. Add extra distance to your runs, increase the intensity or aim to increase your speed.

2 – Select a Weekly Running Template

Your basic weekly running template should remain the same every week. For example, if you schedule to run at 7am on Monday, you should run at 7am the following Monday and every Monday thereafter. The number of runs each week should also remain the same. But add some more challenging runs to increase your fitness levels and prevent complacency. The key is to begin easier then challenge yourself as the weeks progress. Here is an example of a simple running template:

• Monday – Easy run
• Tuesday – Moderate - High intensity run
• Wednesday – Easy Run
• Thursday – Long run
• Friday – Moderate – High intensity run
• Saturday – Easy run
• Sunday – Rest 

3- Preparing for a Race

Choose your hardest week of training (your peak week). Your hardest week of training should be 2 or 3 weeks before the actual race and this should be the maximum training you expect to be able to handle by that time. You need to consider 2 things. First, which is your hardest work out? This will depend on the type of race. Is it a long run? Or a set of high intensity running intervals? (5 x 1000 meters at 5k pace) Or a tempo run? (5 miles at half marathon pace). For example, if you’re training for a 5k race, the high intensity should be your hardest work out. If you’re training for a 10k or a half marathon, emphasise the tempo run. Or, if it’s a marathon then test all of these style runs.

The other decision is how many miles to run in your hardest (peak week) training. This should be close to the maximum number of miles you think you can achieve by then and a close number to the length of the race. So, if it is a 10k race then you should be aiming to get as close to 10k as possible in your peak week.

4- Plan your First Week of Training

• Week 1 should conform with the weekly template you’ve chosen.
• Two of your work outs should include a longer run and another should be a faster / high intensity run.
• Keep the number of moderate – high intensities low in your first week
• Your priority is to increase overall mileage which is easier when faster running is kept to a minimum

5- Complete the Remaining Weeks of your Running Schedule

• Fill in the rest of your schedule by making workouts more and more challenging and more similar to your peak week.
• Make every third or fourth week recovery and reduce the mileage by up to 30% so that your body can recover and allow you to prepare for harder training.
• Once this is complete it's time to put your Running Schedule into practice. Good luck!

Summary

Be realistic with your goals. Set a start and end date according to your goals. Your running schedule should remain the same but increase the intensity each week by adding in faster / high intensity runs or increase your mileage. Build in your recovery week and peak week. If you stick to your schedule you will see performance improvement and a huge increase to your fitness levels. Get to work and reach your goal. 

RUNNING APPS

If you’d still like a little help in creating a personalised running schedule, there are some great running apps that can help you. A popular app is mapmyrun. It monitors how you are performing against your set goals and can be downloaded on most smart phones. 

Do you benefit from a running schedule? I'd love to hear your success stories! 

So, you’re on a mission to get fit. Any exercise is good but when it comes to losing weight, it’s hard to beat running. It’s one of the most efficient ways to burn calories. But if you're new to running then you may be looking for a few hints and tips on how to begin. The good news is there are ways to maximise your endurance while limiting your risk of injury. Leaving you feeling more confident, healthier and in better shape.

Below are some questions new runners often ask. I hope the answers will give you the confidence to begin running. If you have any questions after reading the post, please add them to the comments below.

Environment – Where Should I Run? 

Choose somewhere safe and enjoyable. Map out several scenic routes in which you will feel comfortable at different times of the day and in various weather conditions. Running in areas with reduced traffic is advisable. Always run facing traffic because it's easier to see oncoming cars. Wear bright or reflective clothing in the evenings but run in day light where possible or find areas which are well lit. 

TIP: Wear a sports armband or running belt with light reflective material. Listening to music while you run will keep you motivated. If running in areas with traffic, keep the music volume low or use just one earphone so you can hear passing vehicles.

Is it Better to Run on a Treadmill or Run Outside?

This is down to personal preference. The treadmill is essential for those who live in harsh weather environments and can be easier as there is no wind resistance to deal with. They’re also padded so if you’re injury prone it can be a safer option. You can adjust the settings on the treadmill to a slight incline if you wish to increase the intensity, as well as increase or decrease the speed. 

Running outside is a lot more interesting than running on a treadmill. Run somewhere scenic, choose different routes and increase the intensity by running on steps or uphill. You will also save money on gym membership fees.

How to Begin

Start walking for an amount of time that feels comfortable. This can be anywhere from 10-30 minutes. Once you reach a stage where you’re walking easily for 30 minutes, add one or two running intervals into your walking. Increase the running intervals as time goes on.
 

Should I Wear Trainers or Running Shoes?

The good news is you don’t need to spend a fortune on sports accessories or gym membership fees to begin running, especially if you run outside. One thing you do need to invest in, however, is a good pair of running shoes. These differ to trainers, they are designed to reduce the amount of shock that runs up your leg, reducing the risk of running related injuries. And they are designed to fit snug on your feet to prevent slipping and rubbing which creates blisters.

Should I Eat Before I Run?

It's important to nourish yourself properly before engaging in vigorous aerobic activity such as running. However, running directly after you eat can leave you with a bloated, sluggish feeling which will have a negative impact on your performance. An early morning run of 30-60 minutes may not require any additional carbohydrate. For a run longer than an hour but at a relaxed pace, a small breakfast bar or a few slices of toast will suffice. For a long run, wake an hour and a half early or more to prepare a small meal. Consuming a 300-500 calorie breakfast will fuel you for the greater glycogen demand these types of tougher runs require.

How Long Should I Wait to Run After Eating?

How long you should wait to run depends on how much you've eaten and your own digestive system. As a general rule, wait 30 minutes to two hours after a small snack, or two to four hours after a large meal before running. This will allow enough time for your food to digest. 

Is it Normal to Feel Pain While Running?

A little discomfort as you increase your intensity and distance to your running is normal. If the pain is severe or causes you to limp then you could be injured. Stop running and rest for a few days. If the problem persists, seek medical advice from your doctor.

Is it Normal to Have a Stitch when I Run?

Stitches are common for beginners because the abdomen is not used to the bumping around that running creates. They can be irritating, as well as painful. Side stitches could be a result of your breathing technique. Read the last step to learn how to breath while running.

Should I Always Feel Out of Breath?

Some amount of heavy breathing or puffing is normal because running causes you to breathe harder than you usually would. This reduces as your fitness levels increase. If your breathlessness seems abnormal or persists, seek advice from your doctor. If you have asthma keep your inhaler at hand.
 

Should I Concentrate on any Breathing Techniques?

You should breathe in and out primarily through your mouth to feed your muscles the oxygen they need when running. Breathing through the mouth is the most effective way to inhale and exhale oxygen. Avoid “chest breathing” in favour of “belly breathing” (diaphragmatic breathing). Chest breathing is too shallow to bring in maximal oxygen and doesn’t fully expel your lungs when you exhale. You are more likely to experience a side stitch if you breathe through your chest.

Instead, inhaling and exhaling should extend down into your stomach. Your stomach should expand and contract as your diaphragm forces air in and out of your lungs. Your chest should remain mostly still, but you’ll take in more oxygen with every breath.

Has this post given you the confidence to begin running?

If you have anymore suggestions for beginner runners I'd love to hear from you in the comments below. Why not also download our free travel fitness guide? It includes 133 exercises you can do anywhere, nutrition, HIIT vs Circuit, abs, yoga, cardio, muscle strengething and more!