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#HURDLEMOMENT: Harley Pasternak On Tips To Stay Healthy While Traveling · Hurdle with Emily Abbate

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  Speaker 1: But you don't need to set new personal bests at
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  Speaker 1: different physical activities. When you're exploring Europe or Asia or
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  Speaker 1: the least, or wherever you are, be present. This is
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  Speaker 1: a special time. You're in a new place, you're in
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  Speaker 1: a new city, or maybe you're somewhere you've been before.
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  Speaker 1: But enjoy whatever wherever you are, wherever you have.
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  Speaker 2: What is going on?
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  Speaker 3: Everyone, Emily a BANDI here coming to you live from
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  Speaker 3: the AG studio. You are listening to another installment of
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  Speaker 3: Hurdle Moment from Hurdle, a wellness focused podcast where I
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  Speaker 3: connect with everyone from your favorite athletes to top experts
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  Speaker 3: and industry CEOs about their highest ties, toughest moments, and
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  Speaker 3: everything in between.
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  Speaker 2: We all go through hurdles in life, and.
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  Speaker 3: My goal through these discussions is to empower you to
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  Speaker 3: better navigate yours and move with intense so that you
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  Speaker 3: can stride towards your own big potential and of course
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  Speaker 3: have some fun along the way.
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  Speaker 2: The hurdle we were talking about this week.
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  Speaker 3: How to stay healthy, keep wellness in mind, find some
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  Speaker 3: balance while.
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  Speaker 2: You are traveling.
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  Speaker 3: I got so many dms about this when I was
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  Speaker 3: on the move. I'm of the mindset that balance is everything.
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  Speaker 3: I am certainly not going to Italy and not indulging
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  Speaker 3: in all the things that are amazing about Italy, like
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  Speaker 3: glasses of Malta Paciano and Canoi's and croissants and pastas,
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  Speaker 3: and you get the idea. But there are little tips
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  Speaker 3: and tricks that you can implement into your routine so
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  Speaker 3: that you can find that balance, so that you can
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  Speaker 3: feel good in your body when you're on the move. Now,
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  Speaker 3: of course, I called in one of the best of
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  Speaker 3: the best to chat about this topic with me.
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  Speaker 2: That is Harley Pasternak.
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  Speaker 3: He is at selling author, a top expert in the
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  Speaker 3: fitness industry, a trainer.
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  Speaker 2: He's been on the show before. I'll link his episode
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  Speaker 2: in the show notes.
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  Speaker 3: And it's a great time for us to be having
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  Speaker 3: this conversation because the four Seasons Resort and Residences at
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  Speaker 3: Los Cabos at Costa Palmas, they just unveiled year round
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  Speaker 3: wellness programming from Harley and he's gotten upcoming retreat this
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  Speaker 3: December tenth to twelve. On this retreat, you'll do everything
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  Speaker 3: from hiking to absolutely beautiful views to Harley's Baja boot camp,
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  Speaker 3: enjoy some sound bowl therapy and a massage at the
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  Speaker 3: Oasis Spa learn how to make a slew of five
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  Speaker 3: ingredient meals that take only five minutes to prepare. So
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  Speaker 3: much good stuff, all with my buddy Harley Pasternak in again.
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  Speaker 2: The most Beautiful, Beautiful setting.
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  Speaker 3: Harley is someone that's traveled all over the world designing
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  Speaker 3: spaces for the Four Seasons as well as training some
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  Speaker 3: of your favorite stars like Lady Guys, I Got and
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  Speaker 3: Katie Perry.
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  Speaker 2: And he's got a lot.
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  Speaker 3: Of know how on this subject, so I know he's
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  Speaker 3: the perfect person for me to chat with today. For
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  Speaker 3: more details on his upcoming retreat at the Four Seasons
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  Speaker 3: Resort and residences at Los Combos at Coos to Pamas,
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  Speaker 3: the link is in the show notes, and while you're
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  Speaker 3: in there, click on over to rate and review the show.
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  Speaker 2: In Apple Podcasts. It would mean the world to me.
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  Speaker 2: With that, Let's get to hurdling today.
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  Speaker 3: I am chatting with Harley Pasternak. He is a top trainer,
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  Speaker 3: best selling author. He's been on the show before. How
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  Speaker 3: are you doing, Harley?
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  Speaker 1: I'm good. How are you?
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  Speaker 2: I'm so good. I'm so happy to be back here
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  Speaker 2: with you.
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  Speaker 3: We're talking about something near and dear to both of
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  Speaker 3: our hearts because we both do a ton of traveling,
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  Speaker 3: and that is how to be a little bit healthier
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  Speaker 3: on the road.
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  Speaker 1: Try to be Yeah, I think that the year before
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  Speaker 1: COVID I did three hundred and twenty one thousand air miles.
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  Speaker 2: Wow, are you a Delta guy?
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  Speaker 1: I'm not not that Delta is not great. I'm sure
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  Speaker 1: Delta is great, But I fly. I fly American Airlines
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  Speaker 1: mainly if I'm going home to Canada or Canada, and
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  Speaker 1: then when I fly to the Middle East, I usually
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  Speaker 1: fly at the hot or Katar man Man.
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  Speaker 2: I'm sure you have like the top of the top status.
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  Speaker 1: Yeah, but it hasn't really helped me much lately because
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  Speaker 1: I've just been avoiding traveling.
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  Speaker 3: So you and a lot of people, you and a
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  Speaker 3: lot of people, well, in all that traveling, I'm sure
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  Speaker 3: you've learned a thing or two about what works for you,
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  Speaker 3: and today we're gonna kind of crank through some of
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  Speaker 3: your best practice tips. So obviously, traveling starts with the
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  Speaker 3: act of getting somewhere, which often means some sort of
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  Speaker 3: car ride, train ride, as we just mentioned, airplane ride.
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  Speaker 2: Where can someone.
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  Speaker 3: Even start when it comes to that act of giving
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  Speaker 3: back to their body when they're on the move.
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  Speaker 1: There's certain principles I give all my clients to follow
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  Speaker 1: every day of their life, regardless of what's happening where
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  Speaker 1: they are. And I think those principles are maintainable when
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  Speaker 1: you do travel because they're really they're not high. The
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  Speaker 1: bar is not set high. So the first is hitting
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  Speaker 1: a daily step goal. And when I travel somewhere, the
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  Speaker 1: first thing I do when I land is move. I
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  Speaker 1: gotta move. I got to you know, been sitting for
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  Speaker 1: a long time. I get up, I try and get
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  Speaker 1: more steps. If it's daytime, I get out and try
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  Speaker 1: and explore the city I'm in. I don't have to
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  Speaker 1: put on track suit, I don't have to put on
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  Speaker 1: workout of tower. I just walk. And so that's definitely
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  Speaker 1: the first thing that I'll do. The second is, you know,
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  Speaker 1: stop looking at what time it is at home. If
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  Speaker 1: there's a time difference, it's really important you are now
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  Speaker 1: on this new time zone, change your watch, do whatever
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  Speaker 1: you need to do. Don't think that, oh gosh, it's
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  Speaker 1: midnight at home. I should be getting tired now. No, no, no,
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  Speaker 1: focus on the here and now. When you land, don't nap,
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  Speaker 1: let yourself be tired, so come the end of the day,
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  Speaker 1: you are ready for bed. I feel like with a
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  Speaker 1: time change, if you don't go with that and you
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  Speaker 1: try and fight it or sleep early, it's going to
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  Speaker 1: hurt you more than help you. Staying hydrated. So on
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  Speaker 1: the plane, I avoid alcohol definitely. I try and avoid
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  Speaker 1: caffeine on the plane when I can. I'm already dehydrated.
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  Speaker 1: Flying makes you dehydrated, and I want to feel what
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  Speaker 1: I'm supposed to feel. So if I want to have
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  Speaker 1: a coffee when I land, so be it. But on
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  Speaker 1: the airplane, I try and stay hydrated as much as possible.
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  Speaker 1: I try and land to a great meal. So I'll
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  Speaker 1: land and I'll find somewhere good to eat, and I'll
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  Speaker 1: walk to that place if possible. Or I'll pack a
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  Speaker 1: snack and i'll have that so I'm held over to
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  Speaker 1: my next meal. But I think, you know, focusing on
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  Speaker 1: your sleep, focusing on your activity, focusing on your food,
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  Speaker 1: or three great ways to be somewhere and feel good.
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  Speaker 3: Yeah, yeah, it's so interesting what you said about refraining
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  Speaker 3: from alcohol on the plane. I feel like, and I mean,
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  Speaker 3: I don't have a source to credit this too, but
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  Speaker 3: I feel like I've read things before about the reasoning
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  Speaker 3: behind like the things they're trying to serve you on
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  Speaker 3: the plane is because they want people to be tired
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  Speaker 3: and kind of like subdubes. So like a lot of
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  Speaker 3: the things on there are like carbs, and that's why
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  Speaker 3: they serve so many different sodas and all that kind
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  Speaker 3: of stuff exactly.
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  Speaker 1: And that's it's also part of why there's entertainment on
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  Speaker 1: airplanes is they don't want you causing problems and being
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  Speaker 1: bored and asking for stuff. They want you to zone
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  Speaker 1: out and to watch reruns of the Office.
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  Speaker 2: Oh, reruns of the Office. Is that your plane go
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  Speaker 2: to Harley.
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  Speaker 1: Reruns of the Office? Arrested Development, brainless things that I've
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  Speaker 1: seen a million times, or Toast of London. I don't
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  Speaker 1: know if you've seen it. Love Island the UK version,
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  Speaker 1: it's like sleeping pills.
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  Speaker 3: I got into I got into Love Island the UK
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  Speaker 3: version on my last flight.
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  Speaker 2: I won't even lie.
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  Speaker 1: Isn't it great? It's terrible but great.
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  Speaker 2: It's so terrible. It's so terrible, but it helps the
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  Speaker 2: time go by.
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  Speaker 1: And I have to watch with subtitles because I don't
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  Speaker 1: know what they're saying.
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  Speaker 2: The accent is just like so legit.
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  Speaker 3: Okay, so you mentioned it right when you get off
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  Speaker 3: the plane or whatever mode of transportation you're using to
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  Speaker 3: get there, it's really important to move. Let's talk a
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  Speaker 3: little bit about movement first and foremost here because a
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  Speaker 3: lot of let's say, the messages that I get whenever
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  Speaker 3: I'm traveling, how do you find the motivation to move
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  Speaker 3: when you're out of your element? And like you, I
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  Speaker 3: mean you said put on your sneakers. You don't even
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  Speaker 3: need to put on a tracksuit, you can just go.
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  Speaker 3: I mean, the motivation to move for me is the exploration, right.
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  Speaker 1: One hundred percent. The exploration is everything, you know. I
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  Speaker 1: for the first twenty years of my business, I toured
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  Speaker 1: with musicians. So I'd go on tour with with Kanye
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  Speaker 1: or Rihann or Lady Gag or Katie Perry, all these people.
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  Speaker 1: And when we land, they right away had to go
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  Speaker 1: to work, they had to do press, or they had
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  Speaker 1: to go to fitting, or they have to do whatever.
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  Speaker 1: That's my time to explore. And quite often I go
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  Speaker 1: to places I'd never been. I land and I'm out,
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  Speaker 1: like I want to see what's cool, where's the best
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  Speaker 1: coffee shop? Where's this, where's the that, where's the you know,
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  Speaker 1: I look on the web to see what are the
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  Speaker 1: five things I need to do while I'm here, because
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  Speaker 1: sometimes I'm only in a city for a day, and
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  Speaker 1: so if I'm in Paris for a day, I'm going
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  Speaker 1: to the Louver, I'm going to the Musee d'osce, I'm
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  Speaker 1: going to La Mare for a fall awful sandwich. I'm
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  Speaker 1: doing all these things and you combine the walking with
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  Speaker 1: the exploration, and it doesn't feel like exercise, right. I
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  Speaker 1: think from a workout perspective, it's important you really simplify
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  Speaker 1: your workouts when you're traveling abroad. So instead of these
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  Speaker 1: robust hour long workouts, why don't you just do ten minutes?
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  Speaker 1: Ten minutes? So if you go to you know, the
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  Speaker 1: Four Seasons app, you'll see I've got a bunch of
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  Speaker 1: great workouts. If you go to Alo Moves, I do
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  Speaker 1: a great series of ten minute workouts with Candice Wannapul
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  Speaker 1: from Victoria's Secrets. So really simple, doable, ten minute workouts
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  Speaker 1: you could probably do in your hotel room.
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  Speaker 3: And I think that that's a really good point, right,
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  Speaker 3: like stop judging your workout based on what you would
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  Speaker 3: normally do quote unquote at home, Like you're not at home,
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  Speaker 3: and that's a good thing, Like you deserve to like
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  Speaker 3: take this time and enjoy your time. And so using
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  Speaker 3: that tip that you just threw into the mix of
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  Speaker 3: like shortening these up, looking for you know, a different
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  Speaker 3: variety to kind of mix it up. Also when you're
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  Speaker 3: on the go, Like, there's nothing wrong.
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  Speaker 1: With that, No, not at all. You know, being away
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  Speaker 1: is a time to avoid losing your fitness maintaining is
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  Speaker 1: a good thing too, But you don't need to set
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  Speaker 1: new personal bests at different physical activities. When you're exploring
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  Speaker 1: Europe or Asia or the mid least or wherever you are,
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  Speaker 1: be present, like this is a special time. You're in
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  Speaker 1: a new place, you're in a new city, or maybe
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  Speaker 1: you're somewhere you've been before. But enjoy whatever wherever you are,
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  Speaker 1: whereever you have.
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  Speaker 3: And I think, on that active note, we talked about
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  Speaker 3: walking and sight seeing and whatnot, something that I really
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  Speaker 3: loved to do. Recently, I took a trip over to
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  Speaker 3: Italy and I booked activities that had like an active
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  Speaker 3: component in them because like these are things that I enjoy, right, So,
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  Speaker 3: like I wanted to go sight seeing. I also love
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  Speaker 3: bike riding, so like I did a sight seeing tour
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  Speaker 3: on a bike. You know, there are waste incorporated physical
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  Speaker 3: activity into your like itinery that still allows and enables
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  Speaker 3: you to experience these new places in fun, exciting ways.
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  Speaker 1: I have this thing where whenever I go to a
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  Speaker 1: new place, I google what's the biggest set of stairs
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  Speaker 1: in that city, because quite often there's an iconic set
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  Speaker 1: of stairs almost anywhere you go. So whether it be
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  Speaker 1: the Spanish steps in Rome, whether it be the Santa
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  Speaker 1: Monica stairs in Los Angeles, whether it be the famous
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  Speaker 1: set of stairs in Quebec city where the Plains of
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  Speaker 1: Abraham are everywhere you go, there's a suit you know,
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  Speaker 1: in Great Wall of China, those stairs are killer and
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  Speaker 1: I love that, And like, I want to do that
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  Speaker 1: amazing set of stairs because quite often there's an amazing
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  Speaker 1: view that's part of it. Quite often those stairs are
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  Speaker 1: surrounded by other cultural things to see and do, and
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  Speaker 1: it's a great workout. And why do I want to
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  Speaker 1: be doing doing lunges or lake press in a gym
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  Speaker 1: when I can can do You know, in Nochella, right
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  Speaker 1: near in the Mouthea Coast is a tiny village just
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  Speaker 1: above Positano, and I think there's got to be fifteen
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  Speaker 1: hundred steps to get from Pastano up to this little village,
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  Speaker 1: and I wanted to see what was in that village.
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  Speaker 1: And I get to do these stairs and you get
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  Speaker 1: a beautiful view of the sea, and the combination of
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  Speaker 1: all those things is like everything good in my life.
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  Speaker 2: Yeah, yeah, for sure. I mean it sounds like a
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  Speaker 2: dream to me.
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  Speaker 3: I'll have to put it on my next my next
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  Speaker 3: Italy itinerary. So aside aside from the movement, another important
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  Speaker 3: piece is what you're putting in your body abroad. I
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  Speaker 3: know that you and I are in people that are
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  Speaker 3: like restrictive in that way.
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  Speaker 2: We're going to go. We're going to enjoy what there
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  Speaker 2: is to enjoy.
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  Speaker 3: But there are some things that you can be mindful
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  Speaker 3: when it comes to how you're fueling when you're on
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  Speaker 3: the move.
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  Speaker 2: Where do we start with that?
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  Speaker 1: Well, one thing I do travel with. I'm not a
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  Speaker 1: big supplement guy, but one thing when I do travel
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  Speaker 1: is I travel with with fiber powder. I find wherever
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  Speaker 1: you are. Sometimes it's not as easy accessing fresh produce,
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  Speaker 1: maybe it's not as dependable, maybe it's not in season
• 13:20
  Speaker 1: where you are, but being regular, I think is important.
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  Speaker 1: So when I travel, I travel with fiber breakfast. When
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  Speaker 1: I'm at a hotel, I order the night before, and
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  Speaker 1: I use the room service also as my wake up call.
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  Speaker 1: And I feel like when you travel, you know, you
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  Speaker 1: might be excited to start the day and just leave
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  Speaker 1: right away and skip breakfast, or you might have forgotten
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  Speaker 1: order or whatever it is. But I will order the
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  Speaker 1: night before, so I wake up to a helpful breakfast,
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  Speaker 1: and that's a big part of starting your day right
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  Speaker 1: with food. I'm almost anywhere you can go they can
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  Speaker 1: make eggs, so I'll do, you know, two whole eggs
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  Speaker 1: and two or three whites as a scramble with spinach
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  Speaker 1: and peppers. And and then on the side, if it's
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  Speaker 1: in season, I'll have a bowl of berries, or if
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  Speaker 1: it's not, I'll have some kind of fiber. And then
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  Speaker 1: I always pack snacks with me. I tend to bring
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  Speaker 1: them when I travel, little packets of nuts, lunch. I
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  Speaker 1: try and go somewhere interesting fun. If you're at a resort,
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  Speaker 1: it's different because everything's right there it's easy. But if
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  Speaker 1: you're traveling about, find somewhere great and walk there and
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  Speaker 1: then dinner is always an event and if you can
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  Speaker 1: walk to dinner grade if not, make sure you've hit
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  Speaker 1: your daily step goals by that time. If you're in Italy,
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  Speaker 1: they do a pasagiata, as you know, so after dinner
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  Speaker 1: they all get up and walk and visit their neighbors.
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  Speaker 3: So yeah, no, those are great tips. The bringing some
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  Speaker 3: snacks that you can rely on, I think is really helpful.
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  Speaker 3: I love the tip of ordering a healthy breakfast the
• 14:45
  Speaker 3: night before because like then you wake up and you
• 14:47
  Speaker 3: don't even have to think about it. It's kind of
• 14:48
  Speaker 3: like setting your workout clothes out the night before. It's
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  Speaker 3: a no brainer. In that aspect you mentioned bringing fiber
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  Speaker 3: along with you. I'm a big I'll bring athletic greens
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  Speaker 3: along with me. At least, I feel like that way,
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  Speaker 3: I'm getting in some water and some good stuff for
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  Speaker 3: my body right off the bat. But yeah, I mean
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  Speaker 3: these are all really good healthy tips for when it
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  Speaker 3: comes to feeling your body smart. The next question that
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  Speaker 3: someone's going to have is like, what do we talk
• 15:09
  Speaker 3: about drinking when we're on vacation. Is this something that
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  Speaker 3: I should feel guilty about? Is?
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  Speaker 2: Like, how should I handle.
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  Speaker 1: That I'm personally, I'm not a big drinker, but you know,
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  Speaker 1: when it comes to indulging, I think life is short.
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  Speaker 1: And you know, when I was in Russia, i had vodka.
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  Speaker 1: I don't even drink, but you're in Russia, you gotta
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  Speaker 1: try vodka. You know. If I'm if I'm in somewhere
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  Speaker 1: in Italy, I'll try the wines because they're special. So
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  Speaker 1: don't feel bad. Celebrate life, Celebrate where you are. Just
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  Speaker 1: make sure you're not indulgent the whole day. Make sure
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  Speaker 1: you're not sedentary the whole day. So if you're having
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  Speaker 1: a healthy breakfast, healthy lunch, you know, healthy snack, you're
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  Speaker 1: active throughout the day, you're getting a decent sleep, Celebrate
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  Speaker 1: dinner wherever you are, and don't feel bad about it.
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  Speaker 3: Taking a break from today's episode to give some love
• 16:07
  Speaker 3: to my sponsors. First up, AG one from Athletic Greens.
• 16:12
  Speaker 3: I'm actually wearing my Athletic Greens sweatshirt right now. It's
• 16:16
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  Speaker 3: that's got seventy five whole food sourced ingredients as well
• 16:30
  Speaker 3: as probiotics, probiotics, adapagens and superfoods. It is what I
• 16:35
  Speaker 3: shake up every single morning to give back to my
• 16:38
  Speaker 3: body and feel my best, which of course is important
• 16:41
  Speaker 3: to me all year round, but especially.
• 16:43
  Speaker 2: Now in this marathon build up. We're in the home stretch.
• 16:46
  Speaker 3: I think there's eleven ten maybe days until marathon day.
• 16:50
  Speaker 2: I am on top of my nutrition. I love the
• 16:55
  Speaker 2: taste of it.
• 16:55
  Speaker 3: It's not that grassy situation that I've had with other beverages,
• 17:01
  Speaker 3: and to be real, it makes my digestion.
• 17:03
  Speaker 2: Just feel a lot more regular. A really sexy topic,
• 17:07
  Speaker 2: I know.
• 17:07
  Speaker 3: I actually talk about it in today's episode, with Harley
• 17:10
  Speaker 3: saying that it is one of the things I will
• 17:12
  Speaker 3: not travel without, the perfect thing to bring with me
• 17:15
  Speaker 3: on the go. Of course, I have an awesome deal
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• 17:28
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• 17:32
  Speaker 3: bunch of freebies with your first purchase. I also want
• 17:35
  Speaker 3: to give some love to my friends at a Beam today.
• 17:39
  Speaker 3: When talking about Meme, I want to talk about sleep
• 17:42
  Speaker 3: because sleep affects everything.
• 17:44
  Speaker 2: It affects your overall.
• 17:45
  Speaker 3: Health, your brain function, your mood. It even affects weight loss.
• 17:49
  Speaker 3: Sleep is, to put it lightly, the cornerstone of wellness.
• 17:54
  Speaker 3: And the thing is is that a lot of us
• 17:56
  Speaker 3: struggle with getting a quality night of sleep. Sleep is
• 18:00
  Speaker 3: a massive, massive component to my recovery routine. I am
• 18:04
  Speaker 3: a constant early to bed person, and aside from being
• 18:07
  Speaker 3: a early to bed kind of human, a huge part
• 18:11
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• 19:18
  Speaker 2: Yeah, and you just said the buzzword sleep.
• 19:20
  Speaker 3: I think that's really important to talk about as well,
• 19:22
  Speaker 3: because obviously being out of your own environment, perhaps being
• 19:26
  Speaker 3: in a different time zone can definitely be something that
• 19:28
  Speaker 3: might throw you off a little bit. What are some
• 19:31
  Speaker 3: of your recommendations for someone who's on the road and
• 19:34
  Speaker 3: is hoping to get a good sleep while they're enjoying
• 19:37
  Speaker 3: themselves as well.
• 19:38
  Speaker 1: Alcohol will ruin your sleep. I mean, we know that
• 19:41
  Speaker 1: alcohol might help you fall asleep, but it it hinders
• 19:44
  Speaker 1: your ability to get good deep sleep or rapid eye movement.
• 19:47
  Speaker 1: So if you're going to drink, just know that night
• 19:50
  Speaker 1: you're not going to sleep well. If you want to
• 19:51
  Speaker 1: have a great sleep, don't have alcohol. Avoid caffeine past
• 19:55
  Speaker 1: noon that can impact your sleep. Avoid screen time just
• 20:00
  Speaker 1: before bed. That blue light can wake you up and
• 20:03
  Speaker 1: tell your brain the alert it's time, it's daytime, it's
• 20:06
  Speaker 1: not dinner time. I find that different places I stay,
• 20:11
  Speaker 1: there's noise in the background wherever it is, so I
• 20:15
  Speaker 1: travel with earplugs and imask. I have an app on
• 20:19
  Speaker 1: my phone that's a white noise app. So sometimes that
• 20:25
  Speaker 1: white noise just kind of doesn't matter where I am.
• 20:27
  Speaker 1: I use one at home as well. Drowns away everything
• 20:30
  Speaker 1: else and just sort of lulls me to sleep. I
• 20:33
  Speaker 1: like to sleep in a cooler room, so I don't
• 20:35
  Speaker 1: know fahrenheit, but in celsius, I like to sleep at
• 20:38
  Speaker 1: around nineteen degrees celsius. I set the room temperature. And
• 20:42
  Speaker 1: if you're outside the US, every country in the world
• 20:45
  Speaker 1: uses celsius, so it might be more helpful to know celsius.
• 20:49
  Speaker 1: And so those are the things for me that helped
• 20:52
  Speaker 1: me sleep well no matter where I am.
• 20:54
  Speaker 3: Yeah, And I mean, I think the next thing that
• 20:57
  Speaker 3: I receive messages about is some one who feels a
• 21:01
  Speaker 3: little frantic about the fact that maybe they did go travel,
• 21:04
  Speaker 3: maybe they did get out, and they're like, oh, I
• 21:06
  Speaker 3: just feel like such a blob after traveling. The question
• 21:09
  Speaker 3: comes up, like is it really a big deal if
• 21:12
  Speaker 3: you gain a couple pounds while you're on vacation.
• 21:16
  Speaker 1: No. I mean, first of all, I've never weighed a client,
• 21:19
  Speaker 1: so I don't know if they do gain weight while
• 21:21
  Speaker 1: they're away. I judge people on their actions or inactions,
• 21:24
  Speaker 1: not on the byproduct of those. Yeah, when you're away.
• 21:29
  Speaker 1: There's so many factors that could also influence body weight,
• 21:33
  Speaker 1: and mainly it's hydration. So when we travel, we fly,
• 21:38
  Speaker 1: we tend to retain water. If we're at altitude that
• 21:40
  Speaker 1: could affect hydration. If we're in a place where there's
• 21:42
  Speaker 1: high sodium foods that could affect hydration. If we're exposed
• 21:45
  Speaker 1: to stress or poor sleep, that could affect our hydration
• 21:49
  Speaker 1: and our water retention level. So don't weigh yourself, don't
• 21:52
  Speaker 1: think about stuff like that, and don't cry over spilt milk.
• 21:56
  Speaker 1: So if you have a wonderful trip and you indulge
• 21:59
  Speaker 1: a little bit and you feel great about it, don't
• 22:01
  Speaker 1: come home and say, oh, I better undo what I
• 22:04
  Speaker 1: just did. No, just go back to your routine and
• 22:06
  Speaker 1: everything will come back to how it's supposed to be.
• 22:08
  Speaker 2: Yeah, I think that's so important.
• 22:10
  Speaker 3: Like, I can't even tell you how many friends I
• 22:12
  Speaker 3: know that come home from these trips or whatnot, and
• 22:15
  Speaker 3: it was like this amazing time, but it's tainted by
• 22:17
  Speaker 3: like all this negative self talk they have in their
• 22:19
  Speaker 3: head about oh, I've got to do X and Y
• 22:21
  Speaker 3: and Z now, and like to your point, just getting
• 22:25
  Speaker 3: back to your routine, like that's the most important part.
• 22:29
  Speaker 1: Yeah, just you know, people talk about cleanses and fasts
• 22:33
  Speaker 1: and all this sort of stuff, But I think it's
• 22:34
  Speaker 1: important you you don't do that. Don't don't do something
• 22:39
  Speaker 1: unless it's sustainable. Don't do something unless it's enjoyable. Don't
• 22:43
  Speaker 1: do something unless it's I always say, if you're a
• 22:47
  Speaker 1: parent or an aunt or an uncle, ask yourself, is
• 22:50
  Speaker 1: this how I would want a child to eat? And
• 22:54
  Speaker 1: if the answer is no, then don't do it. Would
• 22:57
  Speaker 1: you want your kid to skip breakfast and lunch and
• 23:01
  Speaker 1: fast most of the day and only in a three
• 23:03
  Speaker 1: hour window or four hour window? And people said, well,
• 23:05
  Speaker 1: of course not, Well then why would you you know,
• 23:08
  Speaker 1: would you want to just live off of what was
• 23:10
  Speaker 1: that fast that Beyonce did for Dream Girls, lemon juice,
• 23:13
  Speaker 1: cayenne and maple syrup, just because you had a vacation.
• 23:16
  Speaker 1: So go back to eating well breakfast, lunch, and dinner, protein,
• 23:20
  Speaker 1: fiber and healthy fat at each couple. Healthy snacks are
• 23:22
  Speaker 1: out the day, walk, exercise, go to bed, and that's it.
• 23:28
  Speaker 3: Yeah, and I think something else that we haven't covered
• 23:31
  Speaker 3: just yet. Obviously a lot of these things when you're
• 23:34
  Speaker 3: trying to keep them in mind, and it's just you,
• 23:36
  Speaker 3: that's one thing. But if you're traveling with a group,
• 23:38
  Speaker 3: whether it's your family or friends, and you have in
• 23:41
  Speaker 3: your mind one thing, like certain goals or certain things
• 23:44
  Speaker 3: that you want to be mindful of, and other people
• 23:46
  Speaker 3: may be throwing you off of those things a little bit,
• 23:49
  Speaker 3: how do you handle if your travel companion, so to speak,
• 23:52
  Speaker 3: are making it hard to stay healthy.
• 23:54
  Speaker 1: Pick your travel companions very carefully. Pick a life minded
• 23:58
  Speaker 1: travel companion, and so that you don't necessarily always have
• 24:02
  Speaker 1: to stick together. And just because they're ordering something debochrous
• 24:05
  Speaker 1: and you're not in the mood for it, doesn't mean
• 24:06
  Speaker 1: you have to be there. Maybe you just have a
• 24:08
  Speaker 1: piece of theirs. I think, whenever possible, have two hotel rooms.
• 24:14
  Speaker 1: But if that's not always the case, then your plugs
• 24:17
  Speaker 1: and imask and white noise can be very very helpful.
• 24:20
  Speaker 3: And on that note, even like communicating right, Like, if
• 24:23
  Speaker 3: you're traveling with these people, hopefully you have good enough
• 24:25
  Speaker 3: relationship with them that you can say something like, Hey,
• 24:28
  Speaker 3: this is really meaningful to me, Like tomorrow, I'm going
• 24:30
  Speaker 3: to like head out for fifteen twenty minutes before we
• 24:33
  Speaker 3: get the day started and do some whatever you want
• 24:35
  Speaker 3: to do. And they should respect that because again, you're
• 24:39
  Speaker 3: on the road with them, so hopefully they know you
• 24:41
  Speaker 3: well enough to know that it means something to you.
• 24:43
  Speaker 1: Yeah, identify what are the things they want to do
• 24:45
  Speaker 1: that day, what are the things you want to do,
• 24:47
  Speaker 1: Find where they overlap join each other for those and
• 24:50
  Speaker 1: the rest of it. You don't necessarily have.
• 24:52
  Speaker 3: To be with them totally. And then the other thing
• 24:54
  Speaker 3: that you mentioned, you said you pack fiber. I'm mentioned
• 24:57
  Speaker 3: I packed athletic greens. There are some other things that
• 24:59
  Speaker 3: you can all so bring with you when it comes
• 25:01
  Speaker 3: to traveling that may help you kind of stick to
• 25:04
  Speaker 3: some healthy things.
• 25:05
  Speaker 2: You talked about that app that you keep on your phone.
• 25:07
  Speaker 3: When I went to Italy recently, I brought like a
• 25:10
  Speaker 3: mini band with me, which isn't something that I use
• 25:12
  Speaker 3: really regularly here, but I found myself really leaning into
• 25:15
  Speaker 3: it when I was away.
• 25:17
  Speaker 1: Bringing a small fitness tool that's light and easy to
• 25:21
  Speaker 1: pack can definitely be helpful. I have the added benefit
• 25:24
  Speaker 1: of designing most of the four seasons hotel gyms around
• 25:28
  Speaker 1: the world, so I kind of have my own gym
• 25:31
  Speaker 1: most cities I go to, which I know is not
• 25:34
  Speaker 1: an option for everyone, but I'm just rubbing it in
• 25:37
  Speaker 1: that it is for me. Also, regardless of whether your
• 25:44
  Speaker 1: state of four seasons or not, every hotel should have
• 25:46
  Speaker 1: a set of dumbells, and every hotel should have a bench,
• 25:48
  Speaker 1: And at the very least you've got access to those tools,
• 25:51
  Speaker 1: and if you don't, being in your room, you can
• 25:55
  Speaker 1: train most of your body. Traveling with a TRX suspension
• 25:58
  Speaker 1: strap sometimes is good helps people. A couple sliders is
• 26:01
  Speaker 1: good for people. Sometimes I've got my Fitbit, so wherever
• 26:04
  Speaker 1: I am, I keep track of how many steps I've
• 26:06
  Speaker 1: taken that day or the quality of my sleep. I
• 26:09
  Speaker 1: think that's really really helpful. And I am a big
• 26:11
  Speaker 1: believer in recovery. So I'll use the little travel hyper
• 26:17
  Speaker 1: rice Go. It's a hyper vote go for HiPE rice
• 26:20
  Speaker 1: and it's a smaller percussive web gun, and so I'll
• 26:23
  Speaker 1: use that to chill me out at the end of
• 26:24
  Speaker 1: the day before I sleep, or for recovery, or if
• 26:27
  Speaker 1: I'm in my very room doing work or on a
• 26:29
  Speaker 1: phone call, just be working on my ITV or my
• 26:32
  Speaker 1: glutes quietly on the call. So those are some of
• 26:35
  Speaker 1: the things I like to travel with.
• 26:37
  Speaker 2: Yeah, definitely. And then the last thing that I wanted
• 26:39
  Speaker 2: to point out.
• 26:40
  Speaker 3: I know we talked about looking into seeing where something
• 26:42
  Speaker 3: like a set of stairs might be local to the area,
• 26:45
  Speaker 3: but there are tons of other things that you can
• 26:47
  Speaker 3: do a little bit of recon on before you get
• 26:49
  Speaker 3: on the road, whether it's like where like the big
• 26:52
  Speaker 3: park like Central Park in New York is in that area,
• 26:54
  Speaker 3: or something as simple as like a bike path or
• 26:57
  Speaker 3: a running path, right, Like, there's just so many things
• 27:00
  Speaker 3: that don't take a lot of effort to find, but
• 27:02
  Speaker 3: if you do it ahead of time, you'll be more
• 27:04
  Speaker 3: likely to go scope them out once you get there. Absolutely, Yep, definitely,
• 27:09
  Speaker 3: all right, Well, so many good tips here, Harley.
• 27:12
  Speaker 2: Anything else you want to add to the mix before
• 27:14
  Speaker 2: I let you go.
• 27:17
  Speaker 1: Well, gosh, some of the ways that I might personally
• 27:23
  Speaker 1: be able to help someone's travels are again, if you're
• 27:25
  Speaker 1: staying in a four seasons property. Many of them have
• 27:29
  Speaker 1: a gym by Harley, and you'll notice they're not anything
• 27:35
  Speaker 1: like a hotel or a hospitality fitness center you've stayed
• 27:38
  Speaker 1: at before. I go down to the nitty gritty of
• 27:42
  Speaker 1: even having multiple sets of dumbbells for people with larger
• 27:44
  Speaker 1: diameter versus smaller diameter, palm grips, smaller increments versus bigger increments.
• 27:50
  Speaker 1: Special flooring, four different types of flooring that we use,
• 27:55
  Speaker 1: some for friction, some for freeweight, some for cardios, some
• 27:57
  Speaker 1: for group fitness. So I kind of dive deep into
• 28:01
  Speaker 1: that for those of you also who want to do
• 28:03
  Speaker 1: short workouts. If you go to Alamos and you check
• 28:05
  Speaker 1: out the content I have there, pretty soon you'll see
• 28:08
  Speaker 1: in a lot of hotels around the world a form unit.
• 28:12
  Speaker 1: So if you go to formlife dot com f O,
• 28:14
  Speaker 1: R M, E l I f V dot com, you'll
• 28:17
  Speaker 1: see first there was the mirror, and then tonal and
• 28:20
  Speaker 1: then Form and so you'll see a lot of great
• 28:23
  Speaker 1: short intents or longer workouts that you can do in
• 28:26
  Speaker 1: your hotel room from it anywhere. So there's a lot
• 28:28
  Speaker 1: of different ways where I will be in your life,
• 28:31
  Speaker 1: whether you want to help you be healthy when you
• 28:33
  Speaker 1: travel around the world.
• 28:35
  Speaker 3: And if they want even more of you in their life,
• 28:37
  Speaker 3: how do the hurdlers follow along with you on social media?
• 28:40
  Speaker 2: Give them your information?
• 28:41
  Speaker 1: Yeah, Harley Pastrnak on Instagram, I have a TikTok now apparently,
• 28:47
  Speaker 1: Harley Pastornac apparently, thank you Rickel for making me seem
• 28:52
  Speaker 1: cool and relevant.
• 28:53
  Speaker 3: Listen amazing Well, I'm over at Emily Abodi and at
• 28:57
  Speaker 3: Hurdle Podcast.
• 28:58
  Speaker 2: Another Hurdle conquered. Catch you guys next time.