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Well on the Road: Sadie Lincoln

Our Travel Tuesday series cozies up to fabulous entrepreneurs who spend countless hours away from home in the name of their passion. Here we asked them to share some of their secrets for staying well on the road.

Sadie Lincoln | barre3

Sadie Lincoln
Founder of barre3 Fitness
most recently in: Mexico & Bend, OR

The one snack you can always find in my carry on is...I never travel without trail mix. I create my own by combining brazil nuts, goji berries, cashews, almonds and cacao nibs. It's my go-to because it's easy to make. Plus, it balances fat, fiber and protein, which means it stabilizes blood sugar and keeps me full for hours afterwards.

Tell us your in-flight rituals.
I do have a few in-flight rituals to make the trip more comfortable and enjoyable. Whenever I travel, I wear a scarf spritzed with lavender oil. Taking deep breaths of lavender relaxes me and helps me unwind. I also travel with a few bags of green tea, a thermos, and a barre3 core ball. I refill the thermos with hot tea throughout the flight to stay hydrated, and I place the ball behind my low-back for lumbar support (Tip: The core ball deflates and inflates like a balloon - it easily fits into a suitcase or even a purse. When placing the ball behind your low-back, be sure to deflate the ball so it's only half full).

How do you conquer jet lag once you've arrived?
Once I'm settled into my hotel, I try to either fit in a short walk, bust out a few yoga stretches, or do a quick 10-minute barre3 online workout. After sitting for so long on a plane, my body craves movement! Getting a quality night's sleep is also key to bouncing back after a long flight. Nothing helps me sleep better than taking Calm and reading a good book before bed. I usually only make it through a few pages before I doze off.

Which fitness icon best describes your 'workout on the road' style?

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Arnold, Bruce, and Bear are all amazing, but I don't have time to train like they do! My motto is to work smarter instead of harder, and I focus on functional exercises that will energize me instead of make me feel depleted.

My fitness icons are the people closest to me. My team inspires me daily. Many of them are young moms juggling busy careers, yet they still find for exercise (even if it's 10 minutes). My mom is also a huge source of inspiration for me (without her influence I never would have started this company!). I have vivid memories of her practicing yoga in her bedroom. Even though I was only five years old, she was teaching me important lessons then about whole-body health and how I should care for my body.

How do you keep sickness at bay?
Eating whole-foods, getting enough sleep (I aim for 8 hours!) and listening to my body helps me stay healthy and avoid getting sick. When I start to feel run down, I take extra steps to drink more water and eat nutrient-packed foods (one of my favorite breakfast smoothies to boost the immune system is the barre3 Leafy Smoothie). I also am careful to not push myself too hard during workouts. If I'm under the weather, I avoid the yoga and barre3 studios and instead stick to 10 minute online workouts at home as it's easier for me to listen to my body and take more restorative options if I'm by myself in my living room versus in a studio standing next to someone doing a turbo move. (Even I can get swept up in the energy of a group class!)

What's your 'go-to' restaurant item?
My favorite restaurant items are foods that are fresh and in season. There are so many incredible restaurants in Portland that serve farm-to-table; I take advantage of whatever's local and in season when I go out to eat. I also stick to the barre3 Portion Rx and balance my plate with fat, fiber and protein.

Sadie and Teal hanging in Mexico

What do you do to stay grounded?
I try to bring my family with me on business trips whenever possible. In May, I'm visiting a few of my studios to celebrate the launch of my new book Love Your Lower Body and I'm taking my husband and two kids with me! Spending time with my family is just as important for my health and well-being as eating whole foods and exercise are. 

What is your preferred method of staying connected with loved ones?
The best way to stay connected with loved ones is to spend time together face-to-face. Every year, my husband and I take our kids to the Poconos in Pennsylvania, near where his family is from. There's limited tv or internet, just a beautiful lake and great running trails. I cherish the time our family spends there reading, playing games, swimming and exploring.

Follow Sadie as she travels around the world to visit her barre3 studios via Instagram and Twitter. For fresh tips about maintaining a healthy lifestyle, follow the barre3 blog.


Wellness Wednesday Quote

"Never get so busy making a living that you forget to make a life."


Well on the Road: Alejandro Bataller

Our Travel Tuesday series cozies up to fabulous entrepreneurs who spend countless hours away from home in the name of their passion. Here we asked them to share some of their secrets for staying well on the road.

Alejandro Bataller | SHA Wellness ClinicAlejandro Bataller
Vice President of SHA Wellness Clinic
most recently in: India

The one snack you can always find in my carry on is...I normally carry on some healthy bites such as a quinoa & black sesame snack or a brown rice & seaweed snack. Both of these calm your hunger while giving you energy without fats or sugar. The black sesame seeds are really high in calcium and iron and are they are used to improve our digestive system. Moreover, they help to mineralize our bodies and also delay the onset of grey hair.

Tell us your in-flight rituals.
Very rarely do I eat on a plane. Usually I take a healthy snack from home. Normally I try to make the most of the time in-flight by reading or working a little and I only sleep when it is necessary.

How do you conquer jet lag once you've arrived?
I try to adapt quickly to the local time, specially the sleep cycle. Moreover, I get some help from natural products such as umeboshi pills, a natural analgesic that relieves headaches and help you regain energy, or kukicha tea, which keeps you awake without any caffeine. Both of these are great for jet lag.

Which fitness icon best describes your 'workout on the road' style?

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I think I am be more like Bear Grylls as I love outdoor sports such as nordic walking, water sports or simply jogging or cycling to keep fit. Moreover, these kind of activities help you integrate with the surroundings and let you know better the new places you visit!

How do you keep sickness at bay?
Nutrition is the main key to keeping sickness at bay. I normally follow a healthy diet based on organic, seasonal, and ecological products from our land in Spain. Fresh garden vegetables, seaweeds, whole foods, and many seasonings such as non-refined salt, ginger, soy sauce, umeboshi vinegar… these are all great and I always feel really healthy and strong! But, this is not a miracle diet, it’s a way of life. If you want to give into a whim every once in a while, you can, but you have to be conscious about what you eat, what is best for you, and what your body needs.

What's your 'go-to' restaurant item?
Whole grain pasta with seasonal vegetables is a must that you can find in most of restaurants. If I go to a Japanese place I always order miso soup as it is one of the most complete dishes out there.

What do you do to stay grounded?
I try to relax through meditation and yoga lessons. Practicing meditation exercises regularly help me breathe better, manage my stress and control my emotions... It’s really useful.

What is your preferred method of staying connected with loved ones?
My phone and my computer are my best friends so I can keep connected with my loved ones by talking or video chatting. Skype is the best invention for those of us who travel often! 

Alejandro is currently working on opening SHA's new clinic and wellness area, which will feature yoga, Pilates, a new fitness center, and heated pool as well as consultation sessions that incorporate innovative areas of medical health such as hair care, ophthalmology, spine study, and the prevention of Alzheimer's. Follow him around the world when he travels via Instagram and Twitter. For fresh tips about maintaining a healthy lifestyle, follow the SHA Method blog.



Don’t let the Cold Weather Squash your Workout Goals.

In the midst of snowstorm after snowstorm, I’ve found my enthusiasm for staying active really hard to keep up. It’s difficult keeping my eye on the prize when all I want to do is snuggle up with a cappuccino, look at the falling snow, and read. Relaxation is a great thing, but easy to over indulge in this time of year. So how can we make it easier to maintain the get in shape habit when all we want to do is hibernate?  

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  • Trade the gym for something you love. When getting to the gym becomes a chore and going outside to workout is a few months away, switch it up! My personal favorite is tennis. I play in a women’s league once a week for an hour and a half. It’s a nice change to break a sweat doing something I love and it gets me out of the house meeting new people. Working out doesn’t have to be something you dread! 
  • Do something every day… even if it’s only for 20 minutes. If you can’t get your tush to the gym, (or just don’t want to), even doing something for 20 minutes will help. It gets your heart pumping, and more importantly keeps your workout routine going. Running up your apartment building stairs, getting on the floor and doing a few yoga poses, push ups or jumping jacks, can all get you moving for a short period of time. 
  • When all else fails, join a workout challenge. Challenges have become more and more popular over the past few years as gyms and workout studios everywhere are hosting them. The concept is that everyone commits to working out and eating healthier for a few weeks to a few months and often there are cash prizes for the winners. Cash can be a great motivator if nothing else does the job. And even if you don’t win, you’ll still be in better shape!- Jessica Geier

    Jessica Geier is a Certified Holistic Health Coach and the co-owner of Raw Generation Juices. Raw Generation makes it more convenient to incorporate fresh juices into a busy lifestyle without being a slave to a juicer. Jessica trained at the Institute of Integrative Nutrition and continues to educate herself daily on what’s new in the field of nutrition. In her spare time she runs, practices hot yoga, is obsessed with the Bar Method classes, and writes for her two blogs at Raw Generation & Plenty of Thyme. Connect with her on Facebook and Twitter


Put Your Feet First

image viaThree years ago, I was a physically and mentally exhausted self-supporting college student succeeding in completing my degree, but failing miserably in both the relaxation and wellness areas of my life. A friend of mine was studying reflexology and noticed I was in desperate need of help and offered to practice his technique on me. At his house, I lay back in a reclined chair, and placed my feet and my faith in his hands.

Reflexology is an ancient practice whose origins are undetermined, but the concept was first recorded as a pictograph on the wall of Egyptian pharaoh Ankhamor’s tomb in 2330 BC. According to reflexology theory, specific points in the feet reflect every limb, gland, and organ in our bodies. By applying an appropriate amount of pressure to these reflex points, we can understand the areas where our bodies need attention and help to relieve minor pains, anxiety, headaches, and congestion. In both eastern and western cultures, this ancient art is valued as a way to induce deep relaxation, relieve stress, and balance the energy within the body.

Because of the targeted application of firm pressure, reflexology is less like a foot massage and more similar to acupressure. It can be uncomfortable in the beginning, especially in tender areas, seeing a trained reflexologist for your first few sessions will give you a feel for the level of pressure and reflex point that work best for you. After this initial understanding, you can begin practicing on yourself in the comfort of your home. Here are some basic steps to get you started:

Soak your feet in warm water - This will help to soften tough skin and make the area more workable. Dry your feet after soaking and avoid oils or lotions that will detract from the concentration of the pressure. Sit cross-legged or in a comfortable position, with your right foot upward facing and accessible. While you work on one foot, keep the other one warm with a heated towel or by simply keeping it wedged beneath you.

Mentally divide your foot into five zones - These zones correspond to your head, neck, chest, abdomen and pelvic areas. The left foot reflects the left side of the body and the right foot reflects the right side of the body. Understanding your anatomy is crucial to the effectiveness of this practice, so keeping a foot chart next to you for reference is a good idea.

Apply gentle pressure for about 10 seconds to areas of the foot that need attention. Essentially you will use your thumb or pointer finger to walk up and down the foot, feeling for tender spots. If you are already aware of a specific area you want to focus on, you can direct the pressure there. If you are unsure or want to treat the entire body, then start with your big toe (the brain) and work your way down to your heel (the pelvis).

Different discomforts require different foci of pressure. To relieve headaches, apply pressure to the five toes, beginning with the top of your big toe and working your way around the surface. If you are experiencing neck pain, direct pressure to the creases of your toes at the point where they join the foot. For chest tightness or shortness of breath, try applying pressure to the ball of your foot. For abdominal discomfort, try working the arch of the foot. After a few self-sessions, you will develop a more intuitive practice and a deeper understanding of the unique way pressure affects your body. You will find that you possess the innate ability to heal yourself!

All day long, our feet are slaves to the whims and responsibilities of our bodies. They support our total body weight and get us where we need to go, but how often do we stop to give them the attention they deserve? This month practice self-love by putting your feet first. Learning how to read the maps of our feet, we can accurately navigate and better understand our bodies. - Josalin Saffer