Weight Loss For Business Travelers – 10 Tips

Don’t abandon your healthy lifestyle on business trips. You can still manage healthy weight loss with a little advanced planning.

Here are 10 tips for healthy business trips:

1. Pack Healthy Energy Bars

You never know when you’ll be stuck in an airport or endless meeting. Prevent binges by curbing hunger with a healthy energy bar. Stash some Clif bars in your carry-on and you’ll be prepared to manage diet disasters.

2. Eat Breakfast

Studies prove that people who consistently eat breakfast are more likely to maintain a healthy weight. A healthy breakfast like oatmeal with sliced bananas or fresh berries will provide energy and keep you sharp for that important morning meeting.

3. Use the Hotel Mini-Bar Refrigerator

Stock your mini-bar fridge with healthy snacks like fresh fruit, yogurt, and even raw veggies.

4. Avoid Fast Food

Working late to finish that presentation? Don’t resort to ordering in a pizza or take-out from the burger joint. Ask your concierge to recommend a healthy alternative, or order a big salad from room service.

5. Make Sleep Easier

Are you sleep-challenged in strange hotel rooms? You know inadequate sleep can hamper your job performance, but did you also know that it can cause weight gain?

Maximize your chances of restful sleep with ear plugs and an eyeshade. Consider drowning out your noisy neighbor by bringing along a travel-sized white noise machine that doubles as a travel alarm.

6. Choose healthy restaurants

Get creative with business dinners. Skip the steak place and try out that trendy new Thai or sushi restaurant. Ask your concierge or executive assistant to find healthy dining options for those crucial client dinners.

7. Bring exercise clothes

Even if your schedule is packed, plans change so be prepared to get some exercise while you’re traveling. A brisk walk can clear your head and jump start your metabolism. Bring along comfortable shoes and the clothing you need. Even 20 minutes of pushups, situps, and squats in your hotel room will invigorate you, sharpen your performance, and enhance sleep.

8. Book a hotel with a gym or use the stairs

If weather is an issue or you don’t feel safe exercising outside, make sure to choose a hotel with a fitness facility. Many are now open 24 hours. If that’s not an option, consider running or walking the stairs to burn calories and get your heart pumping.

9. Walk around the airport

Take a break from checking email or hanging out at the airport bar. Walk around the terminal during layovers or flight delays. You’ll feel a lot less stressed when you finally reach your destination, and even a few calories burned will accumulate to permanent weight loss over time.

10. Skip the alcohol

You’ve heard this before – alcohol has empty calories. But drinking also lowers your resolve to make healthy food choices and interferes with restful sleep.

Don’t let business travel ruin your healthy lifestyle. Business trips can be healthy and productive with a little planning.…

How to Maintain a Healthy Lifestyle While Traveling

How to Maintain a Healthy Lifestyle While Traveling

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A reader writes, “How can I maintain a healthful lifestyle while traveling for business or pleasure?”

This is a good question because it shows recognition that maintaining a healthful way of life is more easily accomplished when we are at home in an established routine. Because travel places us in a high-risk situation for continuing our healthful lifestyles, we need to recognize, identify, and practice a new set of skills in what is often a less regimented or more busily structured environment, as is the case with vacationing or business traveling.

What to Do?

Think about the health goals you want to maintain while traveling. Examples may be weight maintenance, cardiovascular conditioning, strength training routine maintenance, or simply active rest and relaxation.

Action Steps:

  1. Seven days prior, write one and no more than two health goals you want to maintain while traveling. Keep in visible area. Read daily to reinforce mentally.
  2. Five days prior, visualize what your days will look like while traveling and envision accomplishing written health goals in travel destination.
  3. Four days prior, mentally strategize any barriers that may occur in preventing you from accomplishing health goals while traveling.
  4. Three days prior, write down possible goal barriers, as well as alternative strategies you will implement if barriers arise.
  5. Two days prior, pack what is necessary to accomplish health goals. Such items may include appropriate clothing for activity and projected weather, telephone numbers of fitness centers/spas; restaurant and grocery store locations as well as telephone numbers. Include other pertinent details that organize your time efficiently while traveling.
  6. One day prior, mentally rehearse accomplishing health goals and overcoming all barriers that may arise. See yourself adjusting to new strategies in travel setting.
  7. Day of travel, place written health goals and barrier strategies in visible area at destination. Read daily for awareness.
  8. While traveling, use positive self-talk as tool to gain control of negative and defeatist attitudes.
  9. Daily, remind yourself you are practicing skills that may be easy to implement at home, but a little more challenging while on vacation or business. Reward yourself for making good choices.
  10. Daily, take solace in the fact that implementation of good healthful habits becomes easy, and by changing old neurological pathways now, better positions you for a high quality life as you progress through the ages.

Perspectives in Accomplishing Health Goals:

Stay Organized and Thoughtful.

We tend to think that others are more disciplined in integrating healthy behaviors, but in reality, they are just more organized and thoughtful. Have a plan and tell yourself that you are in training for a new skill. As you improve at organizing yourself and projecting possible barriers, the newly learned skills will come naturally, and keeping healthy while you travel will become a habit that is simple and part of an integrated healthy lifestyle that is envied by all!

Stay Focused.

It is easy to rationalize unhealthful behaviors while traveling, especially while on vacation. Recognize this type of thought process as destructive, and replace those thoughts …

Addictions Can Hurt Your Business

Addictions Can Hurt Your Business

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Every week I see clients who have been involved in some form of addiction and sadly listen as they tell me about the problems they have been experiencing because of it. There are so many parts of a life that are negatively impacted by addictions as follows:

  1. Relationships – It is hard to be faithful to people when your first love is alcohol or drugs. Sometimes an addiction leads to communication problems due to lying and often escalate to the point of divorce or dissociation with the people who care the most
  2. Finances – When you are putting money into gambling activities it doesn’t take long until the bills aren’t being paid and the savings is drained. Those who are buying substances also see their finances disappear quickly.
  3. Health – If a person isn’t doing self-care and making sure that needs are met, illness or accidents can steal good physical health. And, over time, the stress of addictions can also take away good mental health.

Think about how important it is to have good relationships, finances and health in order to be able to focus on starting and building a business. You cannot have a healthy business if you aren’t healthy! Every business person must be able to invest time, energy and attention into daily operations. You see, there is no such thing as maintenance. Either things are improving or they are deteriorating. You cannot neglect your business and, at the same time, expect to see is prosper.

Let’s use gardening as an example. What would happen if you planted seeds but then never watered, weeded or protected it. You likely wouldn’t have much of a harvest, would you? Well, it is the same thing with running a business. If you do not water, weed and protect it, you will not have a good harvest!

Sometimes we just have to get honest with ourselves and do a full evaluation of our actions and the consequences. If you are finding that people in your life complain that you are making poor choices and you notice that either your money or your health is suffering, it is time to seriously look at the situation. Decide to do something about it before you find yourself alone, penniless and sick. Oh, and by the time that you reach that point, remember, you likely won’t have a business either!

Kind of scary! But the good news is that is you are willing to get honest with yourself, decide to make some serious changes and follow through with determined action, you will not be facing such a bleak future. In fact, you will likely enjoy prosperity in all areas of your life.…

Tips on how to Decide on Healthy Breakfasts

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1 point is for particular, in the world right now lots of of us reside life on the go. If this applies to you, you may recognize how complicated it can be to select healthful breakfasts. The very good news is, eating healthy may possibly be less complicated than you believe! All the possibilities may possibly appear overwhelming initially, however they usually do not need to be. There are lots of great breakfast ideas that may assist you start out your day off appropriate!

The very first step to possessing a healthier breakfast is usually to keep away from products that are high in carbohydrates or sugars. Foods which might be higher in carbohydrates or sugars could impact your blood sugar and result in you to feel worn out quickly just after consuming whenever you have a blood sugar crash.

You may have heard with the benefits of consuming oatmeal just before. Oatmeal is often a fantastic decision when it comes to eating a healthful breakfast! A lot of persons like to add fruit, honey or cinnamon for the oatmeal when consuming. This could sweeten it a bit and make it more tasty. Be sure to pick out the classic oatmeal rather than the immediate for maximum well being benefits!

This fiber filled breakfast option is sure to obtain you started in the right direction! It really is tasty and wholesome, what additional could you ask for inside a breakfast?

It might not be some thing that you just have ever deemed just before, but give scrambled tofu a try in the morning! The tofu can replace your traditional scrambled eggs, and it’s going to taste fantastic with some added vegetables which include spinach or tomatoes. Just before you know it, tofu just may be a crucial staple for your healthy diet plan!

Anytime the climate is on the warmer side, fruit salad can be a excellent choice for your breakfasts! Should you realize that you will be normally busy within the mornings, you could even make your fruit salad ahead of time and retailer it in the fridge. You’ll be able to put any fruit that you just appreciate into your salad and give it a exceptional and fascinating taste that you’re confident to delight in!

Some preferred fruits for your fruit salad are cherries, oranges, apples and bananas. All you must do to create fruit salad is wash and then slice the fruits, mix them and enjoy! What a rapid and simple breakfast that is certain to taste good!

An additional alternative for your breakfast should be to have granola or yogurt. It truly is very important to choose a granola that’s low in sugar. Make sure to verify the nutrition labels before generating your acquire. By avoiding unnecessary sugars you’ll be able to assistance prevent the body from experiencing an unpleasant sugar crash later inside the day.

Should you find that you have a busy morning, attempt grabbing a fast protein shake in your way …

Have You Raised Your Rates Lately?

Have You Raised Your Rates Lately?

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Seriously. Have you? Many of use are not charging what we are worth. Coaches, consultants, speakers, web designers – most independent professionals I speak with are not charging enough for their services. Some of you know you are not charging enough, some of you do not.

Take a look at your market, are your rates lower than most of your competitors? A lower rate is not a competitive advantage. It may bring you volume but volume is not how you grow your business.

It is important to think about customer perception when reviewing your rates. If the going rate for a web designer in your area (whether that’s regional, statewide, or national) is $90 – $110 per hour and you are charging $85 per hour your pricing is probably in a pretty good range, if you are less experienced than the average web designer. If you are an experienced web designed you should be charging closer to the $110 mark. If your clients tend to be large corporations with large projects your pricing should be even higher.

If your rate is below the average the customers perception will be1. You are not experienced, 2. Your work is not as good 3. You just aren’t worth the money or 4. You are not confident about what you can provide. I doubt this is the perception you want your customers to have about your business.

If you are working with large corporations make sure your pricing is competitive. In this environment competitive, not low pricing is crucial. In addition to your actual experience corporations have almost an unacknowledged predisposition to exclude anyone with a price that is too low. What you can do is offer an average price and add features to your offering. From the customers perspective this is a vastly different tactic and adds benefit for them.

How do you go about raising your price? You raise it gradually. Let’s say you are an experienced web designer and your going rate should be $105, right now you are at $85. Raise your rate to $95. Let your clients know that your rate is going up to $95 as of a date that is 30 days away. Make sure you stick to that date. Do not waffle because a few clients are annoyed. They will get over it when they are reminded of the quality work you do every day.

Stick to the new rate for about a year. Most clients are just fine with a yearly rate increase. More than that and it is hard for the client to absorb.

One year after your raised your rate to $95 raise is to $105. Do not stop paying attention to your rate just because you are at the target amount. You do not want to fall behind again. Pay attention to what rates are doing in your competitive market and raise yours accordingly. After all- you are worth it!

What if you lose a client? They were probably buying …