It’s now time to say goodbye to another decade. We enter the new decade with great anticipation of things becoming better. This New Year and new decade creates an atmosphere of renewal for all of us. Regardless of what mistakes have been made in the past year or what projects might remain unfinished; the New Year provides an opportunity to make things better. As with all beginnings, however, getting started can be the most challenging step. Strive to have a better understanding of yourself this year. The most important person in your life is you! The only person that can change you is you! So work on yourself this year spiritually and at the end of the year look back and see all the changes you have made.
Now, you will enter the unseen, and you can enter a New Year equipped with an arsenal of heavenly energies. It requires your taking time to be quiet and feel the energies of the angels all around you. Look for their guidance throughout this coming year and decade.
The Angels are bringing bright blessings to you and your family this coming year. They ask that you reflect on all the blessings that you have had, as well as the lessons you have learned during this past year. They ask that you reflect on the struggles you have endured throughout the year and question why these times were so hard.
By looking back, you may be able to change your perception of the way you view your life and the world around you. When you look at things differently, the things you look at change. Consciously choose to see things in a positive light in the New Year.
Soon you will see that everything around you is filled with loving energy. You create your reality. Why not choose to have a positive, loving experience this year, and in turn, your energy will add to the collective consciousness and make the earth a better place to live! Life is a gift, that’s why we call it the present.
Many of the events that have happened in 2019 have made people realize how fragile life is and how quickly things can change. Now is not a good time to be clinging to past issues and past hurts. Letting go is a good option because it frees you from heartache caused by going over and over the past.
Bob Marley once said, “Life is one big road with lots of signs. So when you’re riding through the ruts, don’t complicate your mind. Flee from hate, mischief and jealousy. Don’t bury your thoughts; put your vision to reality. Wake up and live!”
Now is the time to let down the walls that have kept you trapped. If you choose the spiritual path these walls will soon start to fade away and you will get a taste of real freedom. You can become more aware of your connection to everything as you let down your guard and remove the walls. Focus on what has changed for you and what you desire to change in the future. For some of you this will be easy to do. For others who are resistant to change pulling down those walls will be more challenging.
Allow yourself to connect with that spark within that has been glowing inside of you from the beginning of your existence. Sometimes we only get a glimpse of the eternal, but those moments are given to us so that we have the fortitude to carry on.
Happy New Year. May the New Year bring to you warmth of love, and a light to guide your path towards a positive destination.
Armenia isn’t on many people’s list of countries to visit. However, if you are considering visiting Armenia soon, you will probably have a few problems finding correct and reliable information. Why? There aren’t many people traveling to Armenia and even less writing about it. That’s why after visiting Armenia we built this list!
50 Travel Tips About Armenia | Armenia And The Locals
#1 Armenia isn’t a “tourist ready” country, but that’s probably just another thing that makes it even more interesting! This doesn’t mean that tourists aren’t welcome since we were always pleasantly received in Armenia. However, the country still lacks many infrastructures to receive big amounts of tourists.
#2 Barely anyone speaks English, only Russian and Armenian. We believe it’s the least English-speaking country we have been to… Communication can be very difficult, though it’s manageable.
#3 Armenia is a very dry country, at least in the Summer. Yellow is the prevailing color and makes it quite scenic 🙂 There’s something about it that’s soothing…
#4 It’s very mountainous or else wouldn’t be a Caucasus country… The mountains aren’t as high as its neighboring Georgia but the whole country is marked by mountains, gorges, and valleys.
#5 There are more Armenians outside Armenia than in the country! In fact, there are almost 3 times more Armenians outside Armenia (8M) than living in Armenia (3M)! This happened due to the Armenian Diaspora.
#6 During WWI the Ottoman Government (nowadays Turkey) killed 1-1.5 M Armenians in what it’s called the Armenian Genocide or Armenian Holocaust. Until today Turkey does not recognize what happened as a Genocide.
#7 Armenia is considered the first Christian country! Christianity was implemented as the state religion in 301 A.D. Though it was introduced in Armenia even earlier, during the 1st century by Christ’s disciples Bartholomew and Thaddeus. They are known as the “Illuminators of the Armenian world”. Even today Armenia is still a very conservative and religious country, 95 % of the population is Armenian Apostolic.
#8 Armenia (and Georgia) connects Europe and Asia. For centuries was a center of trade between continents and the epicenter of many wars! It has been attacked and invaded by the Greeks, Mongols, Persians, Turks, Russians, etc…
#9 However, today Armenia is a geopolitical hotspot! It has no access to the ocean and has a conflict with many of their neighboring countries. It has no relation with Turkey and Azerbaijan. Iran to the south mostly supports their fellow Islamic countries. This leaves only Georgia, who wasn’t too happy with their support to Russia during the recent war…
#10 All this made Armenia’s economic struggle and made Armenia’s transition to a market economy more difficult. Though, Armenia is still a very poor country!
#11 However, don’t feel discouraged Armenia is a stable and safe country. Moreover, it feels safe… As a tourist, I always felt relaxed and comfortable, almost as in Georgia or Western Europe.
Travel In Armenia And The Tourists
#12 Armenia is one of the least touristy countries in Europe. Out of the few tourists they host, even fewer are western backpackers… We only saw a handful of them.
Armenia has so many cool things to do and see, yet has so few visitors…
#13 Even in the peak season, in the biggest tourist attractions, we only saw a few tourists and no queues. It was great not being overwhelmed by people everywhere we went
#14 If you are planning an overland trip be aware that Armenia borders are closed with both Turkey and Azerbaijan. If you want to go to any of these countries your best option is to go through Georgia.
#15 While traveling through Armenia, one thing will catch your eyes… Half the country seems to have been abandoned to their own fate… There are way too many half-deserted towns with buildings falling apart.
#16Yerevan is the exception, the center is much more developed than the rest of the country. It’s known as the pink city because of the color of the stones of the beautiful old and new buildings. Yerevan is a buzzing city and very pleasant to walk around both during the day and at night!
#17 If we had to choose the best travel attraction of Armenia, that would be the Tatev monastery and the Wings of Tatev aerial roadway! The Tatev monastery is amazing and situated in an incredibly scenic mountain range, which you can appreciate from the Wings of Tatev.
#18Mount Ararat is a very important part of Armenian National identity, however, it’s nowadays part of Turkish territory! Though you can see it from Armenia and it’s an incredible view that allows some amazing pictures particularly from Khor Virap! Unfortunately, when we were closer to it, there was a strong fog ruining the pictures
#19 Sevan Lake is the biggest lake in Armenia and occupies 5% of the territory! We read how beautiful it was and that it’s a beach destination within Armenia… Well, the lake is impressive and being 1900-meters high makes it rather unique, however, most of the surrounding felt abandoned! it definitely wasn’t a place where we wanted to beach…
#20 Moreover, the town of Sevan itself was probably the worst place we have been in Armenia! Felt completely abandoned and with nothing to do… I would suggest visiting the lake as a stopover on a road trip, but nothing more!
#21 Armenia is the place to go if you want to see unique monasteries in a beautiful setting, usually hidden away in the Mountains.The most interesting we visited were Noravank, Tatev, and Geghard. Khor Virap isn’t that impressive by itself, but the view of Ararat is incredible! We also went to Etchmiadzin, which is supposedly the first cathedral ever built (between 301-303)!
Food And Drinks In Armenia
#22 Armenian food is pretty cheap, even in restaurants. With 5-10 Euros one couple can have a very good meal at a nice restaurant.
#23 However, it isn’t easy to find quick meals or fast food. Definitely, the country isn’t prepared for travelers… We ended up going to supermarkets and buying supplies to being able to eat “on the road”.
#24Lavash is the staple bread in Armenia. When you ask for bread, usually you get Lavash. It’s a soft, thin flatbread. “Lavash, the preparation, meaning, and appearance of traditional bread as an expression of culture in Armenia” was inscribed in the UNESCO’s Intangible Cultural Heritage list.
#25 The best things we tried in Armenia were Zhingyalov hats and Dolma. Zhingyalov hats are flatbread stuffed with finely diced herbs and green vegetables. Dolma is a dish of minced meat wrapped in grape leaves.
#26 Be careful when you ask for a Lemonade! It may not be what you expect… We learned that, in Armenia, a Lemonade is Soda, and it doesn’t have to be a Lemon Soda! You can easily have a pear or Tarragon (Yeap…) Lemonade! 🙂
#27Fruit (fresh and dried) is very good in Armenia, particularly peaches and figs! You will also see lots of melons and watermelons… Enjoy them, it’s a great way to eat some healthy food during the trips!
Money And Expenses In Armenia
#28 Overall Armenia is a very cheap country to travel in! Food, accommodation, fuel, and tickets to attractions are all very inexpensive. Overall, in 5 days we only spent 190 Euros, which means less than 20 Euros per person per day. This doesn’t include the car rental!
#29 You can withdraw money from almost any ATM with your foreign card, without extra fees! It’s similar to Georgia and very different (better!) from SE Asia! Note: We are talking about the local ATM fees, not the fees charged by your bank… those depend only on your bank!
#30 The problem is that in most places it can be difficult to find ATMs! I would advise you to take a few extra Eur/USD just in case you need an alternative… The exception is Yerevan, where there’s ATM everywhere like you would expect in a big capital city.
#31Accommodation is also very cheap! It’s fairly easy to find a private double room in a nice guesthouse under 20 Euros. Most of the times we ended up paying about 15 Euros per night.
#32 Expect to pay an added service fee of 10% in every restaurant. That information is usually on the menu. Besides, even with this small added tax, meals are very cheap in Armenian restaurants.
#33Cash is King in Armenia. Many places only accept cash, even some that have Visa’s and Mastercard’s signs (no internet, no service or any other problem).
Most supermarkets and big restaurants/hotels are exceptions. Almost every guest house will have to be paid in cash and you can’t even pay with a card when booking.
How To Travel In Armenia
#34Roads in Armenia are terrible, much worse than in Georgia. They are full of potholes, even some of the main roads that connect the country. Also, be aware that just because a road is considered a highway or a main road doesn’t mean that is any good, or even paved… You may need to drive gravel in places you won’t expect it!
#35 Therefore, you cannot blindly trust Google Maps (or maps me) expected time or you’ll be in for a bad time! In our experience, add 30 – 50% to the ETA to be safe…
#36 However, you don’t have to drive a 4 x 4 / SUV! It will make your journey more pleasant and allow you to go to more extreme places, but most of the usual destinations can be reached with a normal car. We did it with a small Toyota and it was OK.
#37 If the roads terrible, drivers are even worse… mostly because they are impatient and will overtake you in the craziest places. We think they are more reckless than actually aggressive. Anyway, it can be dangerous and if you are driving you should be aware of it. Our experience driving in Angola was very, very useful 🙂
#38Fuel is very cheap at half the price of western Europe countries, which is great for road trippers!
#39 In Armenia you can (or may really need to) fill up your car in these pumps… how cool is that? 🙂
#40 Armenia is part of the silk road and one of its most famous passes was the Selim pass (now called Orbelian’s pass). The scenery is amazing and the road is actually good and enjoyable to drive in. Selim pass goes as high as 2410 meters!
#41 If you are planning to drive in Armenia please note that there are way too many speed cameras on the main roads! In almost every small town you’ll see one, or several! We didn’t get any ticket, however, be careful because they usually enforce the speed limit.
#42 If you are planning to bring a car from Georgia to Armenia you will need a cross-border authorization to cross the border to Armenia. It’s a document from the car rental authorizing you to take the car to Armenia in Georgian and translated to Armenian! It will cost at least 50 USD and you’ll probably need to request it 1 or 2 days in advance.
#43 Additionally you will also need to buy car insurance in Armenia, but you’ll need to buy it in Armenia. Right after crossing the border you’ll find many places selling insurance. Just stop and buy it. It’ll probably cost 10-15 USD.
Other Travel Information About Armenia
#44 In Armenia you’ll find free WIFI everywhere, restaurants, bars, hotels, guesthouses, and even some tourist attractions! However, if you want you can also easily buy a sim card close to the borders. We didn’t buy and didn’t miss it!
#45 Armenia uses the power sockets and plugs of type C and F, with a standard voltage of 230 V and a frequency of 50 Hz. Type C plug is usually called the Euro socket as it’s used in almost every country in Continental Europe. If you need to buy an adapter, we recommend this one.
#46 Do you need a visa to enter Armenia? Probably not. The citizens of many countries are exempted from visa: the US, most EU, the UK, Australia, etc.. Curiously, not Canada… Both Canadians and Indians need a visa on arrival. Nevertheless, have a look here for the lists of countries that exempted countries, visa on arrival, and visa requests.
#47 If you can buy products on the side of the road. This way you will get great products at very reasonable prices and it will directly help the local economy! Fruits, nuts, honey, and wine are some of the great things you can buy…
#48 Be aware that the working day starts very late… There’s nothing open before 9:00… However, at night many things come to live, particularly in Yerevan.
#49Crossing borders between Georgia and Armenia is perfectly easy and fairly quick. One time took us 30 minutes, the other for almost 2 hours. But most importantly it was peaceful and without any “problems” from the Police. We were particularly worried about the Brava Border (because it’s very small) but it was very simple and without any trouble!
#50 If you want to travel to a country that it’s still off the radar of tourism, visiting Armenia is probably one of your best options! It’s safe, cheap, relaxed, fairly easy to travel. It has many interesting destinations and unique culture and history!
It’s the day after Christmas. Generally, this day is a flood of emotions that can vary from one person to the next, however, I think there is one word that most likely describes all of us: exhausted! Maybe your home is like mine – with all the extra food, all the packaging from the gifts, the used wrapping paper, and more. And then there may even be a pile of returns. Ugh. But, the day after Christmas doesn’t have to bring you stress – it actually can be a peaceful day if you allow it.
Sound like a dream?
It’s not. Just keep reading.
Breath is the finest gift of nature. Be grateful for this wonderful gift.
Before you go any further, one of the things you’ll need is help with clutter. Be sure to grab our download with questions to ask yourself about whether to keep things or get rid of them. Just enter your email below to have it sent right to your inbox!
You may still be in the midst of exhaustion if your Christmas festivities are still continuing. Whether today marks the end of your holiday festivities or that day has yet to come for you, we all must resume our regular lives in the midst of the exhaustion that the holidays leave in their wake.
How then, are we to do this? How do we dig ourselves out from the torn packaging, mountain of wrapping paper and the kitchen that have most likely fallen victim to holiday cooking of some kind. Then there is the endless amounts of toys that need to be assembled or brought to life with countless batteries?
Let’s not forget about the sugared up, sleep deprived, most likely “regular rule” breaking kids since there is rarely room for “regular rules” in the midst of the holiday cheer.
Feel like your head is spinning yet?
HERE ARE SOME SIMPLE DAY AFTER CHRISTMAS THINGS YOU CAN DO SO YOU CAN CATCH YOUR BREATH TODAY AND BEYOND.
1. TAKE A DEEP BREATH
We must start here. If there is one thing I know as an exhausted, sleep deprived, overloaded, overfull, and stressed out post holiday mom it is the need to start with a deep breath. Most likely, you probably have not had a deep breath since last week sometime.
2. PRIORITIZE WHAT NEEDS TO BE DONE
The list of things that need to be done all seem urgent, but the entire list of what needs to be done can’t be urgent. We only have so many hours in the day. As a mom, we are in the midst of trying to get our kids to return to “normal” as well.
Take a quick inventory of what needs to be done in the near future. Then, put this inventory list in order from most important to least important.
3. MAKE A PLAN
Plan the times that you will be devoting to working your way through your prioritized list of tasks. We all still have our “regular” lives, so fitting in all the extras that the holiday rush thrusts in our lap will have to be planned into our daily schedules, most likely little by little.
4. START WITH GOOD ENOUGH RATHER THAN PERFECTION
Start with making things good enough to get by.
Do you have a bunch of things that need to be returned?
Start by gathering them in one place. Then, get the necessary receipts and put them in a bag or box in your car, ready to be returned.
Do you have a bunch of clothes that your kids need to try on? Try putting them in a neat pile somewhere in their room. This way they are out of the way, but not causing a bunch of clutter around your home. You can get to them when you can get to them.
I am sure you have a bunch of new things that all need places to go in your house. With a family of 11, the new things that now need to find homes is astounding.
My favorite way of handling this is to break the things down, room by room, and then put each room’s things in a box or bag in the room that it will need to be put in. Again, this way I can get to it when I can get to it.
5. ACCEPT WHAT IS
Accept that your house, your kids, and your life will be in a state of disarray for the next little while. Just accept it now – you can’t change it anyway. Know that things will go back to normal in a few days, at least ideally.
6. LOOK PAST WHAT ISN’T GREAT
Look past the things you can’t get to right now. Look past the box of stuff waiting for your attention in each room. Know that it is already partially tended to since you have started organizing things to be put away. But, look past the fact that everything isn’t done to completion at this point in the game. You’ll get there eventually.
7. START WITH THE VISIBLE AREAS FIRST
Start with putting things away in the most visible areas. Attack the main living areas first since this is where you spend most of your time. The list of things you need to take care of is most likely seemingly endless at this point.
However, if you are anything like me, the sooner you can get the areas you look at most under control, the better.
8. WORK IN ORDER
Get one area or room completely done before moving on to another area. I find it to be so much better if I can get one room completely under control. Then, when I feel overwhelmed by another area, I can breathe in the solace of the one completed room I have.
It also motivates me to keep going on the rest as I can check rooms off my list.
I put this last on the list not because it is least important. In fact, I think it may be the most important thing, and it is something that you need to start working in to your digging out process right from the start.
Recognize that in most cases, you have had several long days, all in a row. This means that you need some time to rest and recuperatere. Resist the urge to pass over this rest part in an effort to have more time to devote to the things on your list that are screaming at you.
Plan some time of rest into each day.
More importantly, get to bed on time tonight and in the nights that follow. You are no good to anyone when you continue to run on fumes.
Although we all love the holidays, the after part is not nearly as much fun. However, with every Christmas holiday season comes the time of transition and let down when Christmas is finally over.
Being intentional in breathing deeply, prioritizing and planning, creating ways that things can be good enough to get by while looking past everything else and getting adequate rest will help get you back on the path to sanity in your life once again.
This time of year is the perfect time to reflect and show appreciation. Christmas is a time of giving, I want to give my love to everyone. I am truly grateful for all of my readers, family, and friends that have and continue to support me in my journey. Honestly, I could never have done it without you all.
Take some time this holiday season to be appreciative of those who work when they should be with family and friends, those who are away from those they love, and those who sacrifice for our needs.
Among all the memorable events of the year, Christmas is one of the most-awaited festivals. And preparation for this day starts much before the day arrives.
People start planning for the festival, buying gifts for friends and family, making travel plans, preparing cakes and selecting the Christmas Tree and the festivities add warmth to the cold December days.
Christmas Day, which is celebrated on December 25, marks the birth of Jesus Christ. Given the importance of the day, prayer sessions are held in churches and people’s houses from the night of December 24 itself.
The true meaning of Christmas is giving and sharing the love and reaching out to those who have touched our lives. It is a time to count our blessings and be grateful for them. You have touched my life in so many ways, and I thank you for being a wonderful friend. I wish you the best of Christmas.
As you celebrate Christmas, make wonderful memories that will linger in your home, make great friendships that will last a lifetime and may this season filled with peace and joy. Have a merry Christmas.
“If the lake sees the ocean, it will want big waves! If the ocean sees the lake, it will want calm days that lasts for years!”
“The sky loves lakes rather than oceans because it finds the opportunity to watch itself in the crystal clear mirrors of the lakes!”
Title: Dubstep Piano on the lake
Softly, in the dusk, a woman is singing to me;
Taking me back down the vista of years, till I see
A child sitting under the piano, in the boom of the tingling strings
And pressing the small, poised feet of a mother who smiles as she sings.
In spite of myself, the insidious mastery of song
Betrays me back, till the heart of me weeps to belong
To the old Sunday evenings at home, with winter outside
And hymns in the cozy parlour, the tinkling piano our guide.
So now it is vain for the singer to burst into clamor
With the great black piano appassionato. The glamour
Of childish days is upon me, my manhood is cast
Down in the flood of remembrance, I weep like a child for the past
Ever wondered why most successful people have morning habits? No, it’s not because they’re OCD or odd in any way. They develop habits for this one simple reason: to reduce friction in their lives so they can focus on what they do best. Makes sense, right?
“We first make our habits, and then our habits make us.” — John Dryden
Those who have tasted success, whether it’s big or small, will come to realise that time holds the most value in life — there is simply never enough time and there is always too much to think about. So, by adding, changing, or developing habits or routines will simplify our lives and save us time.
Here are a few questions to help you jump-start shaping your own ideal morning habits:
If I could plan my ideal morning, what would it look like?
What causes me a lot of anxiety and makes me lose my focus in the morning?
Is there anything that is draining my energy in the morning?
What morning activities can be repeated easily without having to make decisions?
What is that one single change that I need to impact my morning habit?
Your First Minutes
About one year ago, I watched this YouTube video from Jim Kwik, Brain Coach, where he shared his morning habits on how he jump-start his brain for success, focus and productivity.
According to Kwik: “The first 60 minutes of your day can either set you up for maximum productivity and bring you closer to your long-term and short-term goals or cause you to lose another day to distractions and mental fog. Just like an athlete takes care of his body, we need to take good care of our brains to become who we aspire to be.”
And he’s right. What you do to start your day determines how the rest of your day will look like. Therefore, your morning habits are critical for lifetime success. Therefore, I started to change my morning habits bit by bit.
Do keep in mind that morning habits are different for everyone. For example, my morning habits usually take 120 minutes. Yes, that’s two hours. Knowing exactly how the first 120 minutes of my day looks like is powerful. It helps me feel in control, which in turn reduces anxiety and increases my productivity throughout the day.
Here are my top five morning habits to jump-start my brain towards success:
1. Remember Your Dreams
Often when you’re awake, you live your life through the everyday learning, facing challenges, and thinking about solutions and ideas in different aspects of your life. However, it’s not always the case that you find them in that exact moment of time.
So, when you’re asleep, your mind is still working on this search for solution and ideas. Did you know your dream could contain the very advice and insight you needed? Most of us don’t remember our dreams or don’t make the effort to remember them. When dreams are properly interpreted, they bring guidance to achieve what may seem impossible in the first place.
2. Brush Teeth With Your Non-Dominant Hand
This one is fun and challenging. Try to use your non-dominant hand to brush your teeth. You will notice it is harder to be precise with your movements. When I first started to brush my teeth with my non-dominant (right) hand, it was hard to move my hand instead of my head.
Here is why it helps you jump-start your brain: Your brain is an organ that improves through mental stimulation, which adapts and rewires itself non-stop through the growth of new neurons.
Therefore, by using your non-dominant hand will support neural connections in your brain, and even grow new ones. Basically, it is similar to how physical exercise improves your body’s functioning and grows muscles.
3. Drink Up To Two Glasses Of Water
The recommended nightly sleep of six to eight hours is a long period to go without drinking water. Hydration is a must when it comes to daily productivity because your brain is made up of 73% water. So, staying hydrated is critical for maintaining optimal brain activity. Of course, it is a daylong process, but starting with a glass or two of water right away is a step in the right direction.
One of the biggest underestimated indicators of weariness or low energy is that you are dehydrated. Water helps in both body regulation and brain function. Also, it is closely related to balancing out our moods.
4. Hit The Gym
A recent study published in the journal Neurology: Clinical Practice suggests: “Exercise affects the brain in a variety of different ways, from preserving the brain’s nerve network that starts to decline with age, to boosting the function of neurons and improving blood flow to brain cells, as well as promoting the production of growth factors to help cells involved in higher level thinking tasks.”
Therefore, living an active lifestyle with regular physical activities greatly helps to keep every bit of tissues in your brain as young and active as those throughout the rest of your body. In fact, it seems to help slow or even reverse the brain’s physical degeneration over time.
5. Eat Healthy Brain Food Breakfast
Eating a healthy breakfast can jump-start your brain and boost your productivity and focus throughout the morning. Try combining these five “brain foods” in your morning meal to give yourself a mental edge.
Blueberries — These tiny berries are packed full of antioxidants that protect your brain from oxidative stress and reduce inflammation, helping to improve cognition and memory.
Walnuts — Walnuts have omega-3 fatty acids which can enhance brain function. Multiple research studies showed how walnuts affect brain ageing and enhance brain health.
Avocados — Avocados contain the good, healthy fats, potassium, vitamins K, C and E, folate, iron, fibre, magnesium, potassium, B vitamins, and can improve memory and concentration.
Egg yolks — Egg yolks are the most concentrated source of choline, which plays important roles in brain and memory development.
Green tea — Green tea contains polyphenols, such as flavonoids and catechins, which function as powerful antioxidants that protect your brain cells from free radical damage and improve brain function.
You can be creative in how you combine these five brain foods. Whatever you do, don’t skip breakfast, even if you’re short on time. By skipping a healthy breakfast, you might save some time but at the cost of your creativity, as well as problem-solving ability. So, head to the kitchen before heading out the door in the morning. Your brain will thank you.
What is your current morning habit?
Which morning habit would you like to change or add?
These tips will help you maintain your wellness routine when on the road.
Travel is a tree that bears many fruits. Under the right circumstances, it can be good for your business, your store of experiences, your relationships, your soul… One thing travel isn’t always good for, however, is your body, which can suffer at the hands of jet lag, dehydration and bad airport food, to name just a few of the many health-related challenges travelers face every day.
Here’s the bright side: Many business travelers know that wellness can be elusive when they’re on the road, so they’re committed to being healthier in spite of the many obstacles they face.
So finds new research published this week by travel-management platform CWT. Based on a survey of more than 2,700 frequent business travelers from around the globe, it found that 42 percent of them work hard to adhere to their health and wellness routines when they’re traveling. Likewise, 38 percent of business travelers say they eat healthier while on the road, and 26 percent that they work out more when they travel. Only 7 percent say they do not maintain their health and wellness routines when they’re away from home.
“Maintaining healthy habits while traveling is nearing the top of the priority list for travelers around the world,” Niklas Andréen, CWT’s chief traveler experience officer, said in a statement.
Just because being healthy on the road is important to travelers, however, doesn’t mean that it’s easy for them. In fact, sometimes it’s downright hard. Here are five tips that will make it just a little bit easier:
1. Drink up (water, that is)
The first and most important rule of healthy travel is to stay hydrated — especially when you’re flying. “Staying hydrated is always important, traveling or not. However, it should be the first thing on your mind when you travel, especially if you’re on an airplane, because the humidity inside the cabin is lower than normal. Your body will also be acclimating to a new climate, and between finding your way around and enjoying your trip drinking water can be easily forgotten,” nutritionist Elizabeth Rider notes in a post on her blog, in which she recommends finding a convenience store at your destination and purchasing at least 60 ounces of water for each day that you’re traveling. “Dehydration can cause headaches, fatigue and loads of other issues. It can also cause hunger, so bottoms up!”
Travel writer Shivani Vora also sings water’s praises. “This simple tip helps with everything from dehydration to constipation to overcoming jet lag,” she says in an article for the New York Times. “Since you’re likely to get busier as the day goes on and may forget to drink, try starting your day by drinking 16 ounces.”
2. Premeditate your meals
If you leave your diet to chance while you’re traveling, you’re almost guaranteed to fall off the wagon. If healthy eating is important to you, you should plan as many of your meals as possible — just like you would at home.
Start with road snacks, which you should prepare ahead of time and pack in your luggage, advises Vora. “Since healthy food can be scarce and expensive when you’re away from home, it’s a good idea to pack your own,” she says. “Take a portable, collapsible cooler, and fill it with healthy … meals.”
If that sounds impractical, at least pack a few snacks. “You don’t have to bring your entire pantry, just grab a piece of fruit that keeps well (apple, banana, orange), some almond butter, your own healthy trail mix and/or a good-quality, low-sugar bar,” Rider advises. “These types of healthy snacks will tide you over in a pinch and can prevent you from needing that pastry at the airport.”
Before you get to your destination, Rider continues, research restaurants and their menus so you know ahead of time where you can go for a healthy meal. Also, locate a grocery near your hotel. “Find the nearest market or grocery store to grab some fruit or fresh food,” she says. “Dining out is a wonderful part of the travel experience, but try to have one meal a day from the grocery store. Think whole/real foods like fruits, veggies, nuts and salads.”
Planning should even encompass room service, author Harley Pasternak says in a blog post for fitness-tracker company Fitbit. “Regardless of where in the world you might be visiting, many hotels offer a North American-style breakfast,” Pasternak writes. “In some cases, you can order your breakfast the night before — doing this will ensure that you’re making smarter decisions, and it also acts as a wake-up call. Generally, options like scrambled eggs, or an omelet with veggies and a side of fruit, are available no matter where you are in the world.”
3. Keep it moving
If diet is one side of the healthy-travel equation, exercise is the other. Fortunately, there are many easy ways to get the blood pumping while you’re on the road, according to Vora. For example, she says, try walking up a flight of stairs two steps at a time for a total of 20 repetitions. Or, when you use the toilet, add 10 extra reps of sitting down and standing up — which might feel silly, but will nonetheless make you feel the burn. If you have free time between meetings, she also recommends doing “active sightseeing.”
“A growing number of destinations around the world have bike-share programs that visitors can take advantage of. Bikes are a fantastic way to explore a city … Rely on these two-wheelers as your primary mode of transport and ride yours to drop-off locations that are near sights you want to visit,” advises Vora, who also suggests taking walking tours. “Almost every city around the world offers a range of walking tours, whether you’re interested in history, culture, drinking, food or architecture … You can also look at guidebooks or travel sites for suggested walking tours, and pick a different one for each day.”
Stretching can be just as important as exercise, according to UT Health Austin, a health-care practice that’s administered by the University of Texas at Austin. “Sitting in the same position for hours on end … on the plane stiffens your joints and muscles and can lead to all sorts of aches and pains during your trip,” it says in a post on its blog. “Try to get up and take a walk or stretch out your arms, legs, neck and back at least once every hour to increase blood flow and to feel more refreshed. It’s easy to sneak in some neck and shoulder rolls, back twists and leg stretches while you’re sitting [or] waiting in line.”
4. Choose a healthy hotel
The right accommodations can make a big difference in travelers’ ability to exercise and eat well. For that reason, Rider recommends short-term rentals over hotels when possible “Consider renting a condo or apartment with a kitchen instead of staying at a hotel,” she says. Preparing a few of your own meals in a kitchen, especially breakfast, will help you stay on track.”
Of course, plenty of hotels offer in-room kitchens and kitchenettes. And most have amenities that can help you adhere to your fitness routine. CWT’s survey, for example, found that 49 percent of business travelers use hotels’ fitness centers to maintain their wellness routines, that 40 percent of them use hotels’ swimming pools and that 27 percent of them use in-room fitness equipment that hotels supply. Looking for properties that offer these and other wellness features — a lap pool, a yoga studio, group fitness classes, a spa and/or in-room Peloton bikes, just to name a few — ensures you’ll have ample and convenient access to fitness activities.
5. Get your Zs
At home and on the road, the final piece of the health puzzle is sleep, according to lifestyle blogger Diane Nassy.
“Sleep is essential to our health and well-being,” Nassy writes in a blog post for car-rental company Alamo. “Research has revealed that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as the common cold virus. Lack of sleep can also affect how fast you recover if you do get sick. So, getting proper sleep is very important before and during your travels.”
Nassy recommends packing a travel pillow and earplugs or noise-canceling headphones to help you sleep on the plane. In your hotel room, meanwhile, eliminating light can help, according to Rider. “Just like when you’re at home, a dark sleep space with no extra light will help you get better rest,” she says. “Turn the alarm clock light off or unplug it, and use a towel under the door if light is pouring in from the hallway. Eye masks look funny, but if all else fails use one. Any light in your sleep space can disrupt your good night’s sleep.”
When my wife and I were first married, we went to meet with a counselor to learn some strategies for improving our relationship. I will never forget his advice after hearing both of us talk about our challenges.
He said, “You both need to do a better job of managing your ‘expect-or’.” Never having heard the term before, I asked him, “What do you mean by that?”
He quickly replied, “Life is a lot easier if you don’t have any expectations.”
Just as quickly, I vehemently disagreed. I thought, “How can you be in relationship with someone and not have any expectations?”
Since that time, I have learned that what our counselor said was true. I have discovered that many of our personal and professional frustrations stem from violated expectations, particularly those which we have not clearly identified or communicated to others.
Here are a number of expectations that may create problems in your working relationships with others if you are not giving them your attention.
1. Expectation of awareness
Often we don’t realize that we haven’t identified our expectations, nor have we distinctly communicated them, until we get different results than what we expected. When this happens, it is necessary to take a look at what we expected and determine if we clearly communicated our desires.
If you are in doubt, then you have no one to blame for your unmet expectations but yourself. We assume that others are aware of what we expect, but often they aren’t. Sometimes we become so busy or distracted that we fail to make others specifically aware of what we want.
2. Expectation that others read my mind
Because our thoughts and feelings about something seem obvious to us, we presume that they are to others as well. We figure if people know us and are tuned in, they should know what is needed without it being spelled out. Making these types of assumptions is a recipe for miscommunication and frustration.
3. Expectation of clear communication
When we take the time to tell people what we want, we suppose that they clearly understand what was communicated. Differences in communication style, life experience, education, age, various levels of authority, etc. mean that we might not understand each other in the same way. There are too many variables to assume understanding without being specific and allowing for clarifying questions.
4. Expectation of similar performance
We each have a level of performance and ability we are accustomed to achieving. It is common to expect people to perform exactly the way that we would. If you haven’t clearly explained how something should be done, you can’t assume that others will do it the way that you would.
5. Expectation of job satisfaction
Attaining job satisfaction rests with both the manager and the employee. Each is dependent upon the other to meet their expectations. The manager has the responsibility to meet the expectations of the employee. The employee is also required to meet the expectations of the manager.
If neither party has ever explored one another’s expectations, then it is entirely possible that neither party’s expectations will ever be met. So much for job satisfaction.
6. Expectation of engagement
Managers may expect employees to take responsibility for improving their engagement, while employees may expect that managers will take responsibility for their disengagement. When this happens, each party may be silently waiting for the other to meet their expectations. Meanwhile, nothing happens.
7. Expectation of infallibility
We would like to think that we are above making missteps. Because we are all different, you can trust that your expectations will be violated, plus you will sometimes not meet someone else’s expectations. The likelihood of difficulties will dramatically decrease as we discuss our expectations of others. Expectations are often held, but not communicated. Therein lies the problem.
8. Expectation of competence
Because we assume that no news is good news, we expect that the absence of negative feedback means that we are doing a good job or that our manager is satisfied with our performance. We may also assume if we don’t hear about problems from our direct reports, that all is well. Given that people are generally afraid to talk about what matters most, if you want feedback, you had better ask for it. If you don’t ask, you may never know.
9. Expectation of vision
You can’t expect that people want the same things or want to achieve the same goals. Working on the same project or having specific goals does not mean that both parties hold a mutual vision or purpose. The vision needs to be clearly identified and both parties need to understand how each contributes to the achievement of the mutual goal.
10. Expectation of why
Just because your expectations are clear doesn’t mean that people will understand the reasons behind what you are asking them to do. You want to be clear about the why to increase motivation and expand another’s purpose.
11. Expectation of priorities
You can’t expect others to know your priorities nor can you expect to know another’s priorities if you haven’t clearly communicated. Knowing how frequently they change, it is important to revisit priorities frequently if you expect your efforts to contribute to the desired results.
12. Expectation of need
We often presume to know what others need based on our expectations and experiences. If we don’t communicate with them, we may not be supporting them in the areas they need to achieve our expectations. Failure to meet an individual’s needs in areas such as resources, support, education and development may limit their success.
13. Expectation of feedback
Whether you are a leader, manager or employee, you generally cannot expect people to give you unsolicited feedback. Often the higher up the organization you are, the more difficult it is for people to want to provide feedback. So if you want feedback, you need to ask for it. When you receive it, listen for factual specifics or examples, and if you don’t get any, then you need to ask. Feedback is often hard to come by, so when you receive it, be grateful and express appreciation, then look for actionable items that can help you improve.
These are some examples of the kinds of expectations that may limit our success. Taking the time to clearly identify your expectations, communicate them to others and check that you have been understood will improve your relationships and your ability to achieve the desired results.