July 24, 2025 • 33 mins
Send Naihomy encouraging words!💕
We explore how to maintain wellness while traveling, focusing on preparation strategies for staying healthy and feeling good throughout your trip instead of torturing yourself with last-minute crash diets.
• Building a wellness foundation by understanding your body's needs before travel
• Packing protein-rich snacks like jerky, protein bars, and nuts for travel days
• Taking a small cooler with perishables like cheese sticks, yogurt, and fruit
• Bringing an empty water bottle and electrolytes to stay hydrated during flights
• Packing workout clothes, resistance bands, and a jump rope for optional movement
• Using pill organizers to maintain supplement routines without extra bulk
• Bringing basic medications for emergencies while focusing on prevention
• Making mindful choices that allow you to enjoy your trip without feeling terrible
• Recognizing that your body still needs hydration, nutrition, rest, and movement
Tune in next time for the second part of this travel series where I'll share what to do once you've reached your destination to maintain your wellness routine while still having fun and enjoying your trip.
Thank you so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
hey, friends, welcome back to wealthy generation
podcast.
Do y'all know where we're goingtoday?
Hey, hey, hey, all right, allright, let's get into it.
(00:34):
Welcome back to WealthyGeneration Podcast.
I know I've been away for a fewweeks gathering my life, but
guess what's coming up?
And that is the Bad Bunnyconcert in Puerto Rico.
So I decided to hop back on andrecord a little something for
(00:55):
you, because I know how tough itcan be to travel and keep your
wellness together.
To travel and keep yourwellness together.
I think that usually when we'regoing on vacation, is this all
or nothing?
You work so hard for a certainperiod of time, for a certain
(01:16):
goal, whether it's vacation or awedding or something like that
and then you kind of fall offtrack on vacation and then you
come back home and it's reallyhard to get back on your routine
.
And I know that when I was awellness newbie, back back back
in the day, that was a part thatI struggled with so much and it
(01:39):
happened like in my first twoyears of just trying to live my
life rooted in wellness, which Ididn't even know that's what I
was creating and doing at thetime.
All I know is that I loved howI felt.
This was way back in 2017, 2018.
I just loved how I felt I hadgotten the results I wanted,
(01:59):
which was losing weight.
After having a baby, I had lost50 pounds without planning on
it.
It just happened because of thelifestyle changes I was making,
the food choices I was making,the consistency with exercising
and all that.
And I remember I went onvacation to the DR for 10 days
and I just could not get ittogether again and I knew what I
(02:23):
had to do.
I knew what I had been doing.
I had been tracking my food fora year and I went back to my
nutritionist and I was like, hey, I'm having such a hard time
just coming back to what I wasdoing before and I was like I
need to continue with yoursupport because I'm just having
(02:45):
a hard time reintegrating.
And she was like, yeah, thathappens, like she was very
validating around that.
So I want to take this time I'msure you are out here going on
vacation, staying in astaycation which is also great
doing road trips, visitingfamily, and maybe you're going
(03:05):
to the Bad Bunny Residency inPuerto Rico, as I am and I just
want to share how or what I dowhat I do before a trip and what
I do during a trip, and I thinkthis is going to be a two-part
episode where, on this one, I'mgoing to talk about what I do
before the trip and what I pack,and then in the next recording,
(03:29):
I'm going to talk about what itlooks like when I'm actually in
the location and I haven't goneyet.
I'm not there, I'm still in NewYork.
However, I've gone on many, many, many trips since I started my
wellness journey eight to nineyears ago, everything from like
(03:53):
months at a time at theDominican Republic or short work
trips to places like Las Vegasand LA, to week long road trips.
I've just been like going toDisney at one point, not only
like by myself or with a partner, with my partner but also like
um, as a family right, like wheneverybody's there and
(04:14):
everybody's looking, and I thinkthat there's tips for all sorts
of circumstances, but I want toreally support you in this
season, this summer, and what itmight look like.
So I'm using my trip to thisconcert as an example, because I
feel like it might be one ofthose circumstances where you
(04:36):
really want to look good in yourclothes.
You really want to feel good inyour clothes.
You have a very um, importantor like events that you're
excited to go to, you have plans, there's activities happening
going on and you don't want tomiss out.
So here we go.
I want to share these tips withyou of what I'm doing and
(04:59):
hopefully it will help you.
And it's not just what I'm doingis also like what I support my
clients with consistently.
I've had clients who wanted toget ready for their own wedding.
They were doing a cross countrytrip, you know, from West coast
to East coast.
Clients who were afraid ofgoing on vacation had avoided
(05:23):
vacation because their healthwas so inconsistent and so
unpredictable that they wereafraid they would get so sick
while they were away.
And they didn't want to be thatfriend who everybody had to
cater to or slow down forbecause they were not feeling
well, especially in anothercountry.
(05:44):
I've had clients who have hadto travel for work multiple
times a year to Europe and theywere also very nervous because
every single time they went onthese work trips they got really
sick.
And they were like Naomi, Ialways like get sick over there,
it's very cold, or I get sickwhen I come home and I'm out for
(06:07):
another week and it's reallydifficult.
I've had clients who wererunning work trips, right Like
where they were on set for acouple of days and they were the
one running things and they hadto be there early and they also
had to entertain at night.
So one of the foundations that Isupport my clients with when it
(06:28):
comes to the health andwellness is building a wealth of
knowledge and a toolbox ofresources and strategies that
they can use when they are outof their typical routine,
typical routine.
And as women who either havejobs where they need to travel
(06:50):
and they're the boss, if they'restay-at-home moms and they're
responsible for their littleones, if they are caretakers of
aging parents, if they'reaunties taking care of nephews,
we all have a lot ofresponsibilities on us and
sometimes we don't realize howwell we have to take care of
(07:11):
ourselves in order for us toshow up in the way that we want
to, and that also includesshowing up for ourselves,
showing up for ourselves when wewant to treat ourselves, to do
something fun and exciting.
So when I'm supporting myclients and they're traveling
for all of these kinds ofcircumstances, I want them like
(07:36):
the way that we build things is,in a way, so they are aware of
their body, aware of their toolsthat are with them and what is
available to them in thoseplaces, what they can control
ahead of time and what they cando to help themselves still feel
good and show up at whatevercapacity they need to for that
(08:00):
trip.
Cool, so let's get moving,because I want to keep these
things short.
Actually, full disclosure Ihave a meeting with my therapist
in a little while, so I want towrap this up for you before I
meet her.
Isn't this podcast fun?
It's literally like I'm talkingto my best friend.
I'm like yo, let's go throughthis so that I need to get to
(08:23):
therapy.
Anyway, let's go through thisso that I need to get to therapy
.
Anyway, I'm going to start offby telling you what I don't do
when I'm getting ready for atrip, especially something like
this, where it's like clothes isminimal if you choose to,
because you're going to aCaribbean island, right, and you
want to be cute in your bathingsuit and in your shorts and in
(08:43):
your summer dress or whatever itis, and then, like a few months
before, and sometimes a fewweeks before, you're like oh
shit, I want to look good or Iwant to feel good, let me try
and lose 10 pounds.
Let me try and do all thesetypes of craziness to in order
to to like have fasting.
(09:04):
Let me do this juice detox.
Let me do these you know weightloss pills.
Let me like not eat.
So I'm already getting into it.
But what I don't do is torturemyself a few weeks before and it
kind of let's play ping ponghere for a little bit, because I
don't do that.
But at the same time I do wantto feel ready for these trips.
(09:27):
So, if you haven't heard me sayit before, I want to just stay
ready.
I don't want to put so muchpressure on myself.
Like a few months before it'slike, oh my gosh, I have to go
to the gym five days a week andI have to lift heavy and I have
to restrict everything I love toeat, and I have to be freaking
miserable for two months for meto then hopefully look a certain
(09:52):
way, lose a certain amount ofweight when I go on this trip.
You feel me.
I know you feel me because I'vebeen there too, sis, I have.
So, a few weeks before, a fewmonths before, I'm not starving
myself to lose weight, I am notdoing extra workouts at the gym.
You know what you're doingthere.
(10:13):
You're impacting your immunesystem and then you're going to
be sick AF when your trip comesbecause your immune system is
like WTF, what is going on?
Why are you torturing me likethis?
Your body has no freaking ideawhat's happening.
Your mind does, and you'retrying to manipulate your body
(10:34):
to look a certain way and toshow up for you in a certain way
, when you haven't been showingup for it in a very long time.
Okay, so we want to startthinking of staying ready.
So you ain't got to get readyto that extent because, yeah,
(10:54):
there's like a few things that Ido here and there extras.
I'm like let me tighten thingsup a little bit, right, or let
me not make myself bloated, oryou know things like that
beforehand, but I'm not likepounding at it.
So how do I stay ready?
And then I'll go into, like thefiner details, but I think the
(11:16):
bigger picture is so importanthere.
It's so, so important becauseyou want to just start, whether
it's now, whether it's next week, whether whenever, when your
kids go back to school inSeptember.
You want to start Because,essentially, you want to start
preparing for whatever futuretrips you have, let's say a year
(11:41):
beforehand.
You need to give your body timeto adjust.
Okay, just slowly.
We want to start making changeslowly, right?
So I would, you know, suggestthat you start way before.
And guess what?
That also takes habit building,that also takes discipline and
(12:04):
all of that.
And precisely why I support myclients for six months so they
can start to understand whatthat looks like, instead of just
torturing yourself and rushinginto things when you could have
just been in a lot more peace,graceful and loving towards
yourself If you would have juststuck to it a few months before.
(12:27):
And it doesn't mean that youstart everything at once either.
It can be you start with yourfood, you start slow Again.
It's not this all or nothing,it's not this zero to a hundred.
Again, that year timeframe is togive yourself time.
So then, when things pop up,you can just make minor changes
(12:50):
or you feel pretty ready.
So the way I stay ready is toknow myself and to know what my
body needs.
Right, when you know yourselfand you start to build that
intimate relationship withyourself, like your digestive
system, like what do you need toeat, how do you need to sleep?
What are your movement needs?
(13:10):
Them like?
What do you need to eat?
How do you need to sleep?
What are your movement needs?
Then you are able to much moreeasily meet your body's needs
and communicate your needs toothers better as well.
You don't need to be that ohwhatever.
Y'all want friends on the trip,because you're very clear as to
how to meet your own needs andyou can go ahead and do that on
(13:31):
your own or with the friends oryour partner who's along with
you.
But knowing what your body'sneeds are, you can learn how to
meet yourself halfway, meet yourown needs, whether you're at
home or on these trips, onvacation.
And I also stay consistent withmy food, my exercise, my sleep,
(13:55):
my daily habits.
And by consistency I don't meanthat there's no flexibility, is
that?
Is it goes back to kind of that80 20 rule, where 80% of the
time I'm working on beingconsistent because it allows me
to feel good.
And let's be real, most of ourlife is just based on routine.
Whether you're on the routinewith your children, with the
(14:17):
school schedule, whether it'syour work schedule, it can be
there's something keeping you inroutine most of the time in
your regular everyday life.
So building in consistency, asin taking care of yourself with
your wellness, can be done,because most of the time, the
time we're spending on vacationis part of that 20%, but we want
(14:41):
to show up and show out forthat 20%.
Cool.
So now cool.
So now that's like biggerpicture, right?
What I'm not doing, what I do toprepare or to feel ready, and
not like I have to torturemyself when events are coming up
or when I want to look cute orfeel cute for something.
(15:03):
So how do I prepare for thetrip?
Specifically, how do I meet myown needs?
Well, here are some of thethings that I pack.
I think about what can I takewith me to support me on the
trip, depending on thecircumstances of where am I
going to be?
Am I going to be in a hotel?
(15:23):
Am I going to be in an Airbnb?
Am I going to be staying withfamily?
Like, what are thecircumstances In this particular
trip?
I'll be in a hotel, right.
So that's one.
I also think about the traveldays and what can I have with me
to support my wellness.
One thing that I always havewith me is my brain.
(15:44):
Okay, you didn't think aboutthat, huh.
One thing I always have with meis my brain, my knowledge base
and my skill set.
Okay, that you always take withyou.
No one can take away from you,and that is one of the most
precious things that I supportmy clients with, because we
(16:05):
always assume that it'ssomething external and that
something needs to be perfectlyprovided to us in order for us
to be successful.
But that's generally not thecase.
When you build a good knowledgebase, when you build that
relationship with yourself andyou know how to meet your needs,
and when you're able to justthink from a wellness
(16:27):
perspective to meet your needs,it's a game changer.
It's a game changer, okay, sothat is the number one thing
that I'm taking with me myskillset.
Other things I think about isum, that I want to take with me
(16:47):
is.
So let's talk about travel day,right Before you even get to go
on this trip.
I like to think of things likefood items that I want to buy
that are non-perishable.
Okay, usually you're not ableto take food with you, right,
like regular food, and actuallyyou can.
(17:10):
It's just that most of the time, especially if you're traveling
internationally you cannotleave the airplane with it, but
most of the time you can takefood with you on the airplane.
Think about whatever you buy atthe airport.
You're able to take that ishwith you on the airplane.
It's just that most of the timethey won't let you pass it
(17:31):
through customs to go intoanother country, so you can do
the same thing from home.
There's been plenty of timeswhere I've gone through TSA and
JFK or in other airports andthey allow you to bring certain
foods with you.
So, in terms of non-perishablefood items, that I like to have
(17:53):
with me is jerky steaks cleanversion of jerky steaks or ones
that are not filled with extraingredients that my body doesn't
need.
It usually has about nine to 10grams of protein in there and
it keeps you full for a littlewhile.
It'll give you some energy thatyou might need if you're tired,
if there's delays, if it's lateat night, if you haven't had an
(18:16):
opportunity to get to a meal.
I also like to have proteinbars with me, nuts, certain
kinds of chips that you can juststuff in your bag when I'm
leaving from my house.
There are some times that Idecide to take a little cooler
with me that I can put in mybackpack, and that is totally
acceptable.
(18:36):
I put things in there likecheese sticks, yogurt parfaits,
tuna, salad fruit, sandwiches,boiled eggs.
These are all things that youcan take with you and, if you
have not noticed, a lot of thethings I'm talking about are
high protein.
High protein so that it cankeep you calmer.
(19:00):
It's always easy to findcarbohydrates.
I feel like out in the streetsyou can have croissants and
cookies and sandwiches andpastas and things like that, but
oftentimes I think it's harderto find decent protein.
So, if at all, I try to packthose kinds of things in a
little cooler bag Now, usuallyon the way back, that's empty.
(19:23):
I don't need it and I haven'tfound a place to freeze it, let
alone buy these kinds of things.
But if I have these kinds offood available to me at home,
it's things that I candefinitely get, and these are
usually options too that theysell at the airports.
They usually have cheese sticksor some sort of yogurt or
(19:44):
something like that around there.
Okay, so what do I put in myactual luggage Right?
Um, actually, before we getinto the luggage, there's a few
things I also have handy with me, like a water bottle not full
of water.
You can not pass the waterbottle full of water through TSA
(20:05):
.
But you can take your waterbottle with you and a lot of
times they have filtered waterfountains at the airport so you
can fill that little baby up forfree once you pass TSA and have
water with you.
In addition to that,electrolytes you can have some
(20:26):
electrolytes be well hydratedbefore you get get on the plane.
While you're on the on theplane, um, it is very
dehydrating to travel.
So those things are things Ialso carry in my bag and I also
like to have tea bags in my bag.
I like to have my own tea bagsthat bring me comfort and
oftentimes when I'm on theairplane I can just ask the
(20:48):
flight attendant for a cup ofhot water, which they usually
have, and I get to enjoy my tea.
So those are little things thatI take with me On in my like
carry on or my backpack.
I also take a serving of proteinpowder.
(21:08):
There was one time I was wewere traveling for so long, I
was so hungry there was no timeto stop to get anything, and I
use my water bottle to makemyself a protein shake, because
I did have water and I justdumped the powder in there and
we kept it moving.
So those are and I was out ofperishable snacks or I needed
(21:30):
something that was heavier.
So these are things to considerand even have if you travel
often like even have this littletravel pack with you of a few
electrolytes packets in there,like travel size, a few travel
protein packs in there, your teabags, if that's something that
you enjoy and you just grab thatand take it with you.
(21:55):
Okay, so what are other thingsthat I pack with me when I'm
going away?
One of them is workout clothes.
Does it mean I always use it?
Not so much it doesn't mean Ialways use it, but there were,
have been, times where I don'tpack them and then I'm like, oh,
I wish I had my workout clothesbecause there's a local class
(22:19):
or there's a gym in the hotelroom or I just want to go out
for a walk or whatever it is.
So essentially it doesn't takeup that much space, right, and I
try and pack, at leastdepending on how long I'm going
for, but like one workout outfitfor the trip.
I also like to take mysupplements to support me on
(22:40):
trips.
It keeps me regular, it keepsmy body flowing.
I like to take things like aturmeric supplement to help with
inflammation and chlorophyll tohelp my body detox.
These are some of the thingsthat I take aside from, let's
say, my omega-3s, my probiotics,and I usually have one of those
(23:01):
old lady style like pillholders, because usually we're
going away more or less for aweek, let's say so I, so I fill
that up.
I don't have to take all thebottles with me.
I have one for the morning, Ihave one for the afternoon.
I fill them up with the stuff Ihave at home and then I take
(23:21):
that with me.
So, again, I want to keepconsistency in my body, because
it doesn't know what's happening.
I want to continuously supportit the best way I can.
There has been times where Ihave traveled nationally like,
let's say, to Las Vegas or LA,and I have brought lemons with
me just for my morning lemonwater.
(23:42):
It's something that I do everymorning.
Sometimes I just have plainwater, other times I put lemon
inside and I always love to havethe option to have some with me
if that's something that I wantto have.
And, believe it or not, lemonsare great.
Like you can cut lemons justfine with a plastic knife.
(24:05):
Some are better than others,but you can totally cut lemons
with a plastic knife.
I know I went over workoutclothes, but something I also
take with me, depending again,where I'm going I'm not taking
these things with me on thistrip but is resistance bands and
(24:26):
a jump rope.
It does not take up any space.
Bands and a jump rope, it doesnot take up any space, it does
not take up weight in yourluggage and it can help you get
a really great workout in.
I know that there's been timeswhere I stayed with family
members or Airbnbs and there'sno gym available like in a hotel
, and I use the resistance bandsand the jump ropes to get a
(24:50):
workout in if that's something Ichoose to do.
So those are tools to have forwhen you need them.
Am I using these kinds of toolsall the time?
No, but I do like to have themavailable for when I do need
them and I need something smalland light to bring with me, okay
.
So another thing I do take withme is painkillers.
(25:17):
Before, I used to get ready byhaving just a ton of
pharmaceuticals, like I would goto the pharmacy and I would get
the Tylenol and the Motrin andthe Advil and all the digestive
aids, like Gas-X and Tums andAlka-Seltzer and Pepto-Bismol
and all of these things.
(25:37):
And although I do think it'simportant to have these kinds of
things with us because we neverknow, like God forbid, we get
food poisoning or, you know,something doesn't land too well
in our stomach it's really goodto have some sort of relief.
But in the past, the way I sawit is just like I'm
automatically going to need it,because I always get sick when I
(25:59):
travel.
And it was just because Ididn't know how to protect my
body when I traveled.
I just did whatever to my body.
I ate whatever, I drankwhatever.
It was excessive.
And then there were many timeswhere I was just sick to my
stomach.
I would miss out on a full dayof short vacations.
(26:22):
I would be so unwell and thatis never fun.
Like, you plan for this, youpaid so much money for this and
now you're going batshit crazyand you don't get to enjoy it
and all you remember is how youwere throwing up or had a major
headache.
And all that Not saying it'snever going to happen, but we
(26:43):
want to make sure, like to helpourselves, prevent it as much as
we possibly can.
Right, but I do takepainkillers.
You know, sometimes I getmigraines because of just the
stress of traveling or carryinga heavy backpack for a very long
time, or maybe I do getdehydrated a little bit, or you
(27:05):
just never know and it sucks tobe in pain.
So it's something I do likehaving available to me that I
don't have to go out and try andlike kind of figure out if I am
not feeling well.
Okay, so this is pretty muchhow I prep for my trips, aside
from the obvious of findingoutfits, looking for a cute
(27:29):
bathing suit, doing my eyebrowsand my hair and my nails and my
pedicure and getting a wax andgetting all my toiletries
together.
We do such a great job at takingcare of ourselves externally,
from the outside in, and justlooking real cute on the outside
.
However, sometimes we feel likesuch shit that it's hard to
(27:52):
admire ourselves, it's hard toadmire our hard work, it's hard
to see how beautiful we arebecause we feel so unwell and
most of the time what's ruiningit for us is that feeling of
bloating and feeling so bloatedand so full and so sick.
You might be looking like a 10and you really put the hard work
(28:16):
to look like a 10.
And all of a sudden, it's likeyou can't keep up or you feel
like absolute crap, so all yourhard work goes down the drain.
Okay, um so, and I'mspecifically, you know, talking
about when you out here partyingwith your friends no, kids trip
(28:38):
, girls trip, things like thatwhere it's like, oh, let's go
crazy, there's free alcohol orthere's all these different
things and, trust me, we'regoing to talk about it on the
next episode.
It's not about restriction andit's not about, you know, being
like negative Naomi, negativeNancy on these trips or being
like the boring one.
(28:59):
But let me tell you, there'sbeen so many times when my
clients have gone on trips andwe are working together and they
are more mindful and aware oftheir decisions and they're
having a blast, by the way.
They're still enjoying whatthey wanna eat, the food that
they wanna have, what they wannadrink, like they're still a
blast by the way.
They're still enjoying whatthey want to eat, the food that
they want to have, what theywant to drink, like they're
still doing all the things.
(29:19):
But there's this hugedifference between their friends
being like so sick next to themand not being able to keep up
and do activities.
And then my clients who arelike we can keep going, we can
keep partying, all right.
So I hope this gave you a fewideas of what to take with you,
(29:40):
what to take with you for yourtravel days, what to take with
you for the hotels in terms ofcontinuing to move your body,
and stuff to eat.
Again, I'm not saying thatyou're going to do this the
whole time.
I just went on a road trip afew weeks ago and I don't think
(30:03):
I worked out now one day, asidefrom walking, I did walk a lot
and I was just so tired I wasexhausted from wrapping up the
school year and so manyactivities and I very
intentionally decided that a lotof this trip for me was going
to be to rest.
(30:23):
Like I just had to sleep, I hadto slow down, I had to just be
a little bit more present.
So that was the purpose of thattrip.
But oftentimes I am away andI'm like, oh, I really want to
get a workout in.
So, the same way that you takeyour headphones and your books
(30:45):
and everything else, this isalso a really good stuff to take
with you, especially if you'rein the process of building your
health and wellness journey andyou get that little tinge of
being afraid of you're gonna beout of your routine.
Is this gonna mess everythingup for you?
Is this gonna slow down yourprocess?
(31:06):
How you're gonna feel?
And the answer is that it mightlook different, but it doesn't
have to be all down the drain.
You can continue.
You can continue meeting yourneeds.
You can continue being yourselfand still have a great time and
try new things.
But we forget that, as humans,we still need to meet our basic
(31:30):
needs.
Okay, you still need to go takea shit.
You still need to go hydrateyourself.
You still need to eat.
You still need to go take ashit.
You still need to go hydrateyourself.
You still need to eat.
You still need to sleep.
You still need to have fun,right?
So let's not put our bodiesthrough the ringer, because
sooner or later, it reminds uswho's boss.
All right.
So I hope this was helpful asyou prepare for your trips.
(31:52):
It gives you ideas, not only ifyou're going to PR for the Bad
Bunny Residency, but if you'regoing on any sort of work trip,
family trip, even while you'reat home.
All right, so I'll see you onthe next one with tips on what
to do once you're there.
Peace.
hey, friends, welcome back to wealthy generation
podcast.
Do y'all know where we're goingtoday?
Hey, hey, hey, all right, allright, let's get into it.
(00:34):
Welcome back to WealthyGeneration Podcast.
I know I've been away for a fewweeks gathering my life, but
guess what's coming up?
And that is the Bad Bunnyconcert in Puerto Rico.
So I decided to hop back on andrecord a little something for
(00:55):
you, because I know how tough itcan be to travel and keep your
wellness together.
To travel and keep yourwellness together.
I think that usually when we'regoing on vacation, is this all
or nothing?
You work so hard for a certainperiod of time, for a certain
(01:16):
goal, whether it's vacation or awedding or something like that
and then you kind of fall offtrack on vacation and then you
come back home and it's reallyhard to get back on your routine
.
And I know that when I was awellness newbie, back back back
in the day, that was a part thatI struggled with so much and it
(01:39):
happened like in my first twoyears of just trying to live my
life rooted in wellness, which Ididn't even know that's what I
was creating and doing at thetime.
All I know is that I loved howI felt.
This was way back in 2017, 2018.
I just loved how I felt I hadgotten the results I wanted,
(01:59):
which was losing weight.
After having a baby, I had lost50 pounds without planning on
it.
It just happened because of thelifestyle changes I was making,
the food choices I was making,the consistency with exercising
and all that.
And I remember I went onvacation to the DR for 10 days
and I just could not get ittogether again and I knew what I
(02:23):
had to do.
I knew what I had been doing.
I had been tracking my food fora year and I went back to my
nutritionist and I was like, hey, I'm having such a hard time
just coming back to what I wasdoing before and I was like I
need to continue with yoursupport because I'm just having
(02:45):
a hard time reintegrating.
And she was like, yeah, thathappens, like she was very
validating around that.
So I want to take this time I'msure you are out here going on
vacation, staying in astaycation which is also great
doing road trips, visitingfamily, and maybe you're going
(03:05):
to the Bad Bunny Residency inPuerto Rico, as I am and I just
want to share how or what I dowhat I do before a trip and what
I do during a trip, and I thinkthis is going to be a two-part
episode where, on this one, I'mgoing to talk about what I do
before the trip and what I pack,and then in the next recording,
(03:29):
I'm going to talk about what itlooks like when I'm actually in
the location and I haven't goneyet.
I'm not there, I'm still in NewYork.
However, I've gone on many, many, many trips since I started my
wellness journey eight to nineyears ago, everything from like
(03:53):
months at a time at theDominican Republic or short work
trips to places like Las Vegasand LA, to week long road trips.
I've just been like going toDisney at one point, not only
like by myself or with a partner, with my partner but also like
um, as a family right, like wheneverybody's there and
(04:14):
everybody's looking, and I thinkthat there's tips for all sorts
of circumstances, but I want toreally support you in this
season, this summer, and what itmight look like.
So I'm using my trip to thisconcert as an example, because I
feel like it might be one ofthose circumstances where you
(04:36):
really want to look good in yourclothes.
You really want to feel good inyour clothes.
You have a very um, importantor like events that you're
excited to go to, you have plans, there's activities happening
going on and you don't want tomiss out.
So here we go.
I want to share these tips withyou of what I'm doing and
(04:59):
hopefully it will help you.
And it's not just what I'm doingis also like what I support my
clients with consistently.
I've had clients who wanted toget ready for their own wedding.
They were doing a cross countrytrip, you know, from West coast
to East coast.
Clients who were afraid ofgoing on vacation had avoided
(05:23):
vacation because their healthwas so inconsistent and so
unpredictable that they wereafraid they would get so sick
while they were away.
And they didn't want to be thatfriend who everybody had to
cater to or slow down forbecause they were not feeling
well, especially in anothercountry.
(05:44):
I've had clients who have hadto travel for work multiple
times a year to Europe and theywere also very nervous because
every single time they went onthese work trips they got really
sick.
And they were like Naomi, Ialways like get sick over there,
it's very cold, or I get sickwhen I come home and I'm out for
(06:07):
another week and it's reallydifficult.
I've had clients who wererunning work trips, right Like
where they were on set for acouple of days and they were the
one running things and they hadto be there early and they also
had to entertain at night.
So one of the foundations that Isupport my clients with when it
(06:28):
comes to the health andwellness is building a wealth of
knowledge and a toolbox ofresources and strategies that
they can use when they are outof their typical routine,
typical routine.
And as women who either havejobs where they need to travel
(06:50):
and they're the boss, if they'restay-at-home moms and they're
responsible for their littleones, if they are caretakers of
aging parents, if they'reaunties taking care of nephews,
we all have a lot ofresponsibilities on us and
sometimes we don't realize howwell we have to take care of
(07:11):
ourselves in order for us toshow up in the way that we want
to, and that also includesshowing up for ourselves,
showing up for ourselves when wewant to treat ourselves, to do
something fun and exciting.
So when I'm supporting myclients and they're traveling
for all of these kinds ofcircumstances, I want them like
(07:36):
the way that we build things is,in a way, so they are aware of
their body, aware of their toolsthat are with them and what is
available to them in thoseplaces, what they can control
ahead of time and what they cando to help themselves still feel
good and show up at whatevercapacity they need to for that
(08:00):
trip.
Cool, so let's get moving,because I want to keep these
things short.
Actually, full disclosure Ihave a meeting with my therapist
in a little while, so I want towrap this up for you before I
meet her.
Isn't this podcast fun?
It's literally like I'm talkingto my best friend.
I'm like yo, let's go throughthis so that I need to get to
(08:23):
therapy.
Anyway, let's go through thisso that I need to get to therapy
.
Anyway, I'm going to start offby telling you what I don't do
when I'm getting ready for atrip, especially something like
this, where it's like clothes isminimal if you choose to,
because you're going to aCaribbean island, right, and you
want to be cute in your bathingsuit and in your shorts and in
(08:43):
your summer dress or whatever itis, and then, like a few months
before, and sometimes a fewweeks before, you're like oh
shit, I want to look good or Iwant to feel good, let me try
and lose 10 pounds.
Let me try and do all thesetypes of craziness to in order
to to like have fasting.
(09:04):
Let me do this juice detox.
Let me do these you know weightloss pills.
Let me like not eat.
So I'm already getting into it.
But what I don't do is torturemyself a few weeks before and it
kind of let's play ping ponghere for a little bit, because I
don't do that.
But at the same time I do wantto feel ready for these trips.
(09:27):
So, if you haven't heard me sayit before, I want to just stay
ready.
I don't want to put so muchpressure on myself.
Like a few months before it'slike, oh my gosh, I have to go
to the gym five days a week andI have to lift heavy and I have
to restrict everything I love toeat, and I have to be freaking
miserable for two months for meto then hopefully look a certain
(09:52):
way, lose a certain amount ofweight when I go on this trip.
You feel me.
I know you feel me because I'vebeen there too, sis, I have.
So, a few weeks before, a fewmonths before, I'm not starving
myself to lose weight, I am notdoing extra workouts at the gym.
You know what you're doingthere.
(10:13):
You're impacting your immunesystem and then you're going to
be sick AF when your trip comesbecause your immune system is
like WTF, what is going on?
Why are you torturing me likethis?
Your body has no freaking ideawhat's happening.
Your mind does, and you'retrying to manipulate your body
(10:34):
to look a certain way and toshow up for you in a certain way
, when you haven't been showingup for it in a very long time.
Okay, so we want to startthinking of staying ready.
So you ain't got to get readyto that extent because, yeah,
(10:54):
there's like a few things that Ido here and there extras.
I'm like let me tighten thingsup a little bit, right, or let
me not make myself bloated, oryou know things like that
beforehand, but I'm not likepounding at it.
So how do I stay ready?
And then I'll go into, like thefiner details, but I think the
(11:16):
bigger picture is so importanthere.
It's so, so important becauseyou want to just start, whether
it's now, whether it's next week, whether whenever, when your
kids go back to school inSeptember.
You want to start Because,essentially, you want to start
preparing for whatever futuretrips you have, let's say a year
(11:41):
beforehand.
You need to give your body timeto adjust.
Okay, just slowly.
We want to start making changeslowly, right?
So I would, you know, suggestthat you start way before.
And guess what?
That also takes habit building,that also takes discipline and
(12:04):
all of that.
And precisely why I support myclients for six months so they
can start to understand whatthat looks like, instead of just
torturing yourself and rushinginto things when you could have
just been in a lot more peace,graceful and loving towards
yourself If you would have juststuck to it a few months before.
(12:27):
And it doesn't mean that youstart everything at once either.
It can be you start with yourfood, you start slow Again.
It's not this all or nothing,it's not this zero to a hundred.
Again, that year timeframe is togive yourself time.
So then, when things pop up,you can just make minor changes
(12:50):
or you feel pretty ready.
So the way I stay ready is toknow myself and to know what my
body needs.
Right, when you know yourselfand you start to build that
intimate relationship withyourself, like your digestive
system, like what do you need toeat, how do you need to sleep?
What are your movement needs?
(13:10):
Them like?
What do you need to eat?
How do you need to sleep?
What are your movement needs?
Then you are able to much moreeasily meet your body's needs
and communicate your needs toothers better as well.
You don't need to be that ohwhatever.
Y'all want friends on the trip,because you're very clear as to
how to meet your own needs andyou can go ahead and do that on
(13:31):
your own or with the friends oryour partner who's along with
you.
But knowing what your body'sneeds are, you can learn how to
meet yourself halfway, meet yourown needs, whether you're at
home or on these trips, onvacation.
And I also stay consistent withmy food, my exercise, my sleep,
(13:55):
my daily habits.
And by consistency I don't meanthat there's no flexibility, is
that?
Is it goes back to kind of that80 20 rule, where 80% of the
time I'm working on beingconsistent because it allows me
to feel good.
And let's be real, most of ourlife is just based on routine.
Whether you're on the routinewith your children, with the
(14:17):
school schedule, whether it'syour work schedule, it can be
there's something keeping you inroutine most of the time in
your regular everyday life.
So building in consistency, asin taking care of yourself with
your wellness, can be done,because most of the time, the
time we're spending on vacationis part of that 20%, but we want
(14:41):
to show up and show out forthat 20%.
Cool.
So now cool.
So now that's like biggerpicture, right?
What I'm not doing, what I do toprepare or to feel ready, and
not like I have to torturemyself when events are coming up
or when I want to look cute orfeel cute for something.
(15:03):
So how do I prepare for thetrip?
Specifically, how do I meet myown needs?
Well, here are some of thethings that I pack.
I think about what can I takewith me to support me on the
trip, depending on thecircumstances of where am I
going to be?
Am I going to be in a hotel?
(15:23):
Am I going to be in an Airbnb?
Am I going to be staying withfamily?
Like, what are thecircumstances In this particular
trip?
I'll be in a hotel, right.
So that's one.
I also think about the traveldays and what can I have with me
to support my wellness.
One thing that I always havewith me is my brain.
(15:44):
Okay, you didn't think aboutthat, huh.
One thing I always have with meis my brain, my knowledge base
and my skill set.
Okay, that you always take withyou.
No one can take away from you,and that is one of the most
precious things that I supportmy clients with, because we
(16:05):
always assume that it'ssomething external and that
something needs to be perfectlyprovided to us in order for us
to be successful.
But that's generally not thecase.
When you build a good knowledgebase, when you build that
relationship with yourself andyou know how to meet your needs,
and when you're able to justthink from a wellness
(16:27):
perspective to meet your needs,it's a game changer.
It's a game changer, okay, sothat is the number one thing
that I'm taking with me myskillset.
Other things I think about isum, that I want to take with me
(16:47):
is.
So let's talk about travel day,right Before you even get to go
on this trip.
I like to think of things likefood items that I want to buy
that are non-perishable.
Okay, usually you're not ableto take food with you, right,
like regular food, and actuallyyou can.
(17:10):
It's just that most of the time, especially if you're traveling
internationally you cannotleave the airplane with it, but
most of the time you can takefood with you on the airplane.
Think about whatever you buy atthe airport.
You're able to take that ishwith you on the airplane.
It's just that most of the timethey won't let you pass it
(17:31):
through customs to go intoanother country, so you can do
the same thing from home.
There's been plenty of timeswhere I've gone through TSA and
JFK or in other airports andthey allow you to bring certain
foods with you.
So, in terms of non-perishablefood items, that I like to have
(17:53):
with me is jerky steaks cleanversion of jerky steaks or ones
that are not filled with extraingredients that my body doesn't
need.
It usually has about nine to 10grams of protein in there and
it keeps you full for a littlewhile.
It'll give you some energy thatyou might need if you're tired,
if there's delays, if it's lateat night, if you haven't had an
(18:16):
opportunity to get to a meal.
I also like to have proteinbars with me, nuts, certain
kinds of chips that you can juststuff in your bag when I'm
leaving from my house.
There are some times that Idecide to take a little cooler
with me that I can put in mybackpack, and that is totally
acceptable.
(18:36):
I put things in there likecheese sticks, yogurt parfaits,
tuna, salad fruit, sandwiches,boiled eggs.
These are all things that youcan take with you and, if you
have not noticed, a lot of thethings I'm talking about are
high protein.
High protein so that it cankeep you calmer.
(19:00):
It's always easy to findcarbohydrates.
I feel like out in the streetsyou can have croissants and
cookies and sandwiches andpastas and things like that, but
oftentimes I think it's harderto find decent protein.
So, if at all, I try to packthose kinds of things in a
little cooler bag Now, usuallyon the way back, that's empty.
(19:23):
I don't need it and I haven'tfound a place to freeze it, let
alone buy these kinds of things.
But if I have these kinds offood available to me at home,
it's things that I candefinitely get, and these are
usually options too that theysell at the airports.
They usually have cheese sticksor some sort of yogurt or
(19:44):
something like that around there.
Okay, so what do I put in myactual luggage Right?
Um, actually, before we getinto the luggage, there's a few
things I also have handy with me, like a water bottle not full
of water.
You can not pass the waterbottle full of water through TSA
(20:05):
.
But you can take your waterbottle with you and a lot of
times they have filtered waterfountains at the airport so you
can fill that little baby up forfree once you pass TSA and have
water with you.
In addition to that,electrolytes you can have some
(20:26):
electrolytes be well hydratedbefore you get get on the plane.
While you're on the on theplane, um, it is very
dehydrating to travel.
So those things are things Ialso carry in my bag and I also
like to have tea bags in my bag.
I like to have my own tea bagsthat bring me comfort and
oftentimes when I'm on theairplane I can just ask the
(20:48):
flight attendant for a cup ofhot water, which they usually
have, and I get to enjoy my tea.
So those are little things thatI take with me On in my like
carry on or my backpack.
I also take a serving of proteinpowder.
(21:08):
There was one time I was wewere traveling for so long, I
was so hungry there was no timeto stop to get anything, and I
use my water bottle to makemyself a protein shake, because
I did have water and I justdumped the powder in there and
we kept it moving.
So those are and I was out ofperishable snacks or I needed
(21:30):
something that was heavier.
So these are things to considerand even have if you travel
often like even have this littletravel pack with you of a few
electrolytes packets in there,like travel size, a few travel
protein packs in there, your teabags, if that's something that
you enjoy and you just grab thatand take it with you.
(21:55):
Okay, so what are other thingsthat I pack with me when I'm
going away?
One of them is workout clothes.
Does it mean I always use it?
Not so much it doesn't mean Ialways use it, but there were,
have been, times where I don'tpack them and then I'm like, oh,
I wish I had my workout clothesbecause there's a local class
(22:19):
or there's a gym in the hotelroom or I just want to go out
for a walk or whatever it is.
So essentially it doesn't takeup that much space, right, and I
try and pack, at leastdepending on how long I'm going
for, but like one workout outfitfor the trip.
I also like to take mysupplements to support me on
(22:40):
trips.
It keeps me regular, it keepsmy body flowing.
I like to take things like aturmeric supplement to help with
inflammation and chlorophyll tohelp my body detox.
These are some of the thingsthat I take aside from, let's
say, my omega-3s, my probiotics,and I usually have one of those
(23:01):
old lady style like pillholders, because usually we're
going away more or less for aweek, let's say so I, so I fill
that up.
I don't have to take all thebottles with me.
I have one for the morning, Ihave one for the afternoon.
I fill them up with the stuff Ihave at home and then I take
(23:21):
that with me.
So, again, I want to keepconsistency in my body, because
it doesn't know what's happening.
I want to continuously supportit the best way I can.
There has been times where Ihave traveled nationally like,
let's say, to Las Vegas or LA,and I have brought lemons with
me just for my morning lemonwater.
(23:42):
It's something that I do everymorning.
Sometimes I just have plainwater, other times I put lemon
inside and I always love to havethe option to have some with me
if that's something that I wantto have.
And, believe it or not, lemonsare great.
Like you can cut lemons justfine with a plastic knife.
(24:05):
Some are better than others,but you can totally cut lemons
with a plastic knife.
I know I went over workoutclothes, but something I also
take with me, depending again,where I'm going I'm not taking
these things with me on thistrip but is resistance bands and
(24:26):
a jump rope.
It does not take up any space.
Bands and a jump rope, it doesnot take up any space, it does
not take up weight in yourluggage and it can help you get
a really great workout in.
I know that there's been timeswhere I stayed with family
members or Airbnbs and there'sno gym available like in a hotel
, and I use the resistance bandsand the jump ropes to get a
(24:50):
workout in if that's something Ichoose to do.
So those are tools to have forwhen you need them.
Am I using these kinds of toolsall the time?
No, but I do like to have themavailable for when I do need
them and I need something smalland light to bring with me, okay
.
So another thing I do take withme is painkillers.
(25:17):
Before, I used to get ready byhaving just a ton of
pharmaceuticals, like I would goto the pharmacy and I would get
the Tylenol and the Motrin andthe Advil and all the digestive
aids, like Gas-X and Tums andAlka-Seltzer and Pepto-Bismol
and all of these things.
(25:37):
And although I do think it'simportant to have these kinds of
things with us because we neverknow, like God forbid, we get
food poisoning or, you know,something doesn't land too well
in our stomach it's really goodto have some sort of relief.
But in the past, the way I sawit is just like I'm
automatically going to need it,because I always get sick when I
(25:59):
travel.
And it was just because Ididn't know how to protect my
body when I traveled.
I just did whatever to my body.
I ate whatever, I drankwhatever.
It was excessive.
And then there were many timeswhere I was just sick to my
stomach.
I would miss out on a full dayof short vacations.
(26:22):
I would be so unwell and thatis never fun.
Like, you plan for this, youpaid so much money for this and
now you're going batshit crazyand you don't get to enjoy it
and all you remember is how youwere throwing up or had a major
headache.
And all that Not saying it'snever going to happen, but we
(26:43):
want to make sure, like to helpourselves, prevent it as much as
we possibly can.
Right, but I do takepainkillers.
You know, sometimes I getmigraines because of just the
stress of traveling or carryinga heavy backpack for a very long
time, or maybe I do getdehydrated a little bit, or you
(27:05):
just never know and it sucks tobe in pain.
So it's something I do likehaving available to me that I
don't have to go out and try andlike kind of figure out if I am
not feeling well.
Okay, so this is pretty muchhow I prep for my trips, aside
from the obvious of findingoutfits, looking for a cute
(27:29):
bathing suit, doing my eyebrowsand my hair and my nails and my
pedicure and getting a wax andgetting all my toiletries
together.
We do such a great job at takingcare of ourselves externally,
from the outside in, and justlooking real cute on the outside
.
However, sometimes we feel likesuch shit that it's hard to
(27:52):
admire ourselves, it's hard toadmire our hard work, it's hard
to see how beautiful we arebecause we feel so unwell and
most of the time what's ruiningit for us is that feeling of
bloating and feeling so bloatedand so full and so sick.
You might be looking like a 10and you really put the hard work
(28:16):
to look like a 10.
And all of a sudden, it's likeyou can't keep up or you feel
like absolute crap, so all yourhard work goes down the drain.
Okay, um so, and I'mspecifically, you know, talking
about when you out here partyingwith your friends no, kids trip
(28:38):
, girls trip, things like thatwhere it's like, oh, let's go
crazy, there's free alcohol orthere's all these different
things and, trust me, we'regoing to talk about it on the
next episode.
It's not about restriction andit's not about, you know, being
like negative Naomi, negativeNancy on these trips or being
like the boring one.
(28:59):
But let me tell you, there'sbeen so many times when my
clients have gone on trips andwe are working together and they
are more mindful and aware oftheir decisions and they're
having a blast, by the way.
They're still enjoying whatthey wanna eat, the food that
they wanna have, what they wannadrink, like they're still a
blast by the way.
They're still enjoying whatthey want to eat, the food that
they want to have, what theywant to drink, like they're
still doing all the things.
(29:19):
But there's this hugedifference between their friends
being like so sick next to themand not being able to keep up
and do activities.
And then my clients who arelike we can keep going, we can
keep partying, all right.
So I hope this gave you a fewideas of what to take with you,
(29:40):
what to take with you for yourtravel days, what to take with
you for the hotels in terms ofcontinuing to move your body,
and stuff to eat.
Again, I'm not saying thatyou're going to do this the
whole time.
I just went on a road trip afew weeks ago and I don't think
(30:03):
I worked out now one day, asidefrom walking, I did walk a lot
and I was just so tired I wasexhausted from wrapping up the
school year and so manyactivities and I very
intentionally decided that a lotof this trip for me was going
to be to rest.
(30:23):
Like I just had to sleep, I hadto slow down, I had to just be
a little bit more present.
So that was the purpose of thattrip.
But oftentimes I am away andI'm like, oh, I really want to
get a workout in.
So, the same way that you takeyour headphones and your books
(30:45):
and everything else, this isalso a really good stuff to take
with you, especially if you'rein the process of building your
health and wellness journey andyou get that little tinge of
being afraid of you're gonna beout of your routine.
Is this gonna mess everythingup for you?
Is this gonna slow down yourprocess?
(31:06):
How you're gonna feel?
And the answer is that it mightlook different, but it doesn't
have to be all down the drain.
You can continue.
You can continue meeting yourneeds.
You can continue being yourselfand still have a great time and
try new things.
But we forget that, as humans,we still need to meet our basic
(31:30):
needs.
Okay, you still need to go takea shit.
You still need to go hydrateyourself.
You still need to eat.
You still need to go take ashit.
You still need to go hydrateyourself.
You still need to eat.
You still need to sleep.
You still need to have fun,right?
So let's not put our bodiesthrough the ringer, because
sooner or later, it reminds uswho's boss.
All right.
So I hope this was helpful asyou prepare for your trips.
(31:52):
It gives you ideas, not only ifyou're going to PR for the Bad
Bunny Residency, but if you'regoing on any sort of work trip,
family trip, even while you'reat home.
All right, so I'll see you onthe next one with tips on what
to do once you're there.
Peace.
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Gregg Rosenthal and a rotating crew of elite NFL Media co-hosts, including Patrick Claybon, Colleen Wolfe, Steve Wyche, Nick Shook and Jourdan Rodrigue of The Athletic get you caught up daily on all the NFL news and analysis you need to be smarter and funnier than your friends.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com