Planning ahead is the best way to stay ahead. 

1. Immunization check - Give your doctor a call to see if the region you are traveling to requires or suggests any immunizations. 
2. Travel insurance - Protect yourself in case of illness or other travel disruption by purchasing travel insurance before your trip. Typically inexpensive to purchase, the 'better safe than sorry' attitude is one I always try to have when it comes to insurance. 
3. First aid kit - Make your own first aid kit *and be sure to put it in your carry on*! You don't need to carry full bottles of aspirin or boxes of bandaids that take up space and will likely go unused. Focus on what you can't get as easily at your destination (always bring extra prescription meds) and do a body scan to think of what to bring. Start with your head (e.g. ibuprofen, eye drops, nasal spray, etc.) to your throat (e.g. cough drops, decongestant, etc.) to your stomach, etc.

A smooth ride is the best way to start a travel adventure.

1. Purify your space - Bring some antibacterial wipes with you to wipe off the armrest, seatbelt buckle, tray table, headrest, steering wheel, etc. depending on how you are traveling. Also, you may want to invest in an air purifier which you can clip to your shirt or wear as a necklace to disinfect the air around you. I don't know if I buy this, but my mom swears by it... I guess it can't hurt!
2. Turn the air ON - While many people believe that the airplane A/C is recycled and should be kept off, it is actually filtered and a great way to keep germs away. In fact, these days the air on most aircraft is circulated through hospital-grade HEPA filters which remove 99.97% of bacteria and airborne viruses. 
3. Just say no - to water - Unless it comes from a sealed container! The water used to make coffee and tea on many planes has been found to contain bacteria time and time again, so it is heavily advised not to drink them on board! Similarly, the water you use to wash your hands in the bathrooms may be harboring the bad stuff as well. So this is one of the very few cases where it is actually best to use antibacterial hand sanitizer once you are back in your seat than to wash your hands in the bathroom. (Check out this recent study for more info)

You may be on vacation, but don't leave your common sense back home!

1. Wash your hands - Before you eat, when you get to the hotel room, and when you've been touching things in shops, tourist attractions, etc. Sometimes it is easy to forget that things are germy when you're trying to close your mind and be present on vacation. Always carry hand sanitizer and wash your hands whenever you can. 
2. Bottled water - This is a tough one, and it definitely varies based on where you travel, but if you have a sensitive gut, it may be beneficial to drink bottled water while you travel. It is more expensive and not great for the environment to go through so much plastic, but if it can help you feel well on your trip, the benefit may outweigh the negatives. If you prefer to drink from the tap and are in a more remote location, there are filtered bottles, purifiers and cleansing iodine tablets available at stores like REI that can be lifesavers. Boiling water also purifies it.
3. Bug spray - If you're traveling to a place where bug bites can give you more than an annoying itch (zika, malaria, etc...), be sure to invest in a good bug spray and to use it! I find the bugs always get me right at dusk, after the spray from the day is worn off and the little guys come out to play. DEET is no longer considered to be 'bad for you' as an ingredient in many insect repellents (interesting article here), but many people prefer natural alternatives. If you find a good bug spray - natural or chemical - comment below and let me know! I still have scars from itchy bites a month ago!
4. Disinfect your room - Just like you wipe down your airline seat, bring some extra wipes to clean the doorknobs, toilet flusher, sink and TV remote in your hotel room. Even if you have housekeeping services at your destination, it doesn't mean these things are disinfected, and it is an easy way to protect yourself from germs of past guests.
5. Down time - When I travel, I like to see and do as much as possible. But sometimes I wear myself out and then am out of commission and unable to do other things on my list. So my tip is simply to listen to your body and to pace yourself! Sitting at a local coffee shop for a half hour to rest your body or letting yourself sleep in instead of being first in line at a museum can keep you feeling fresh and energetic throughout your trip.
6. Eat with caution - The food preparation regulations abroad are not always in line with those in the US. Raw food, like fruits and veggies, can be more susceptible to bacteria from the chef's hands, so opt for hot, steaming food when you can (or fruits and veggies you can peel yourself). And while you may come across places where gloves and hairnets are nonexistent, try and select cafes and food stands where the food is covered from flies and the food is prepared with utensils vs. bare hands.
   

Bring back more than a magnet or keychain?

1. Shower - Regardless of what time you get back from a trip, I always suggest throwing your clothes right in the hamper and taking a nice hot shower to wash off the plane germs and travel stress. They say the headrest on a plane is the dirtiest... who wants that on their pillow?
2. Laundry - Wash everything in your suitcase, even those outfits you never ended up wearing! This way you get rid of any bugs that may have crawled in your suitcase (bed bugs, too!) and you also get rid of that yucky suitcase smell if you know what I mean.
3. Feeling off? - If you feel sick after you return from your trip, don't ignore the symptoms. Give your doctor a call or visit an Urgent Care location and be sure to tell them where you have been traveling so they can help you feel better.

Have another tip to help people stay healthy and safe while traveling? Add it to the comments below!

Looking to check some new places off your bucket list? Check out our upcoming fitness retreats here or enter your email below to stay up to date on our newest trips!

Until Jay and I were connected by a mutual friend in the fitness industry, I had heard of unconventional training and primal movement, but if asked to describe them to someone else, I don't think I had the proper tools to do so. So when we discussed a Phase SiX retreat where these concepts (among others) would be brought to life, I thought it would be a perfect opportunity to blog about it and break these concepts down. ​

Phase SiX is a multimedia wellness company that specializes in providing people with a strong holistic foundation to thrive physically and mentally. They do this by creating content showcasing a variety of fitness/training methods, offering a suggested nutrition plan, and educating clients about the human body and movement.

What makes Phase SiX stand out is that the unique combination of training methods they incorporate (that many fitness enthusiasts may not even be familiar with) such as: primeval techniques, martial arts-inspired movements, conventional and unconventional training methods. Their training almost looks like a dance. Take a look at the videos below to see what I mean, and then we'll break it down.

While we have hosted many events around the world, this will be our first ever retreat, and first ever events are always special! We are extremely excited to visit Costa Rica, as we have not been there before, to experience their beautiful culture and meet amazing people. We also cannot wait for the zip lining!

If you want to put yourself and your body first, learn about and practice movement while also having the time of your life and connecting with likeminded individuals, the Revolution Retreat in Costa Rica is for you! You can learn more about this trip here and ask any question in the comments below or by emailing info@ketangafitness.com.

Aim to keep your torso and shoulders completely stable, connecting your sternum to your spine. 

1. Kneel with hands under shoulders and knees under hips, and inhale through your nose.
2. Exhale out your mouth reach your right arm forward and your left leg back, lengthening in opposition, maintaining a neutral pelvis and spine. Co-Contract your core and spinal muscles to help you balance. 
3. Inhale and slowly lower the arm and leg down and repeat on the other side.
   
4. Repeat 5 times each side. 

Wouldn't it be great to go out to eat or have a drink without spending so much money each time? What about getting money back for each time you dine out or when your friends dine out? I recently came across the app Seated and am currently obsessed! When you sign up, you will literally earn money when you go to eat at hundreds of restaurants in your city. Simply make your reservation through the app and upload a pic of your receipt before you leave. Within a few hours, you'll see your dollars grow on average 20-40% of your bill! Use those "free" dollars for gift cards to Amazon, Uber, ClassPass, and other brands you are likely already using... and then you'll have more money in your pocket for travel! Plus, when you refer friends, you BOTH get a cash referral bonus!

Level it up: Connect your credit card to your favorite airline's dining miles program (e.g. United and American Airlines) to earn airline miles + credit card points + cash back at each meal. Basically get paid to eat and drink. 

​Special offer: Get $15 when you join and use Seated for the first time with code STACY118.

Looking to save for travel? Look for a credit card that a) has a serious sign on bonus b) offers travel-based perks like no foreign transaction fee and reimbursement for Global Entry c) gives you value for purchasing travel e.g. reimburses a % of your points when you redeem points for airfare or values points at 1.5% when you use points to book travel.

​Level it up: if you’re serious about smart savings, invest in a card where the benefits outweigh the annual fee.

Our personal credit card pick: Chase Sapphire Preferred and Reserve - Both cards will let you redeem your points for travel at a favorable rate (25% more value with the Preferred, and 50% more with the Reserve!). The Reserve also offers you a $300 travel credit each year, access to 1,000 worldwide airport lounges, and reimbursement for Global Entry / TSA PreCheck. The hefty $550 annual fee may be steep for some, even with all these benefits, but the Preferred card. at $95 per year comes with some great benefits of its own like 2x points on travel purchases and no foreign transaction fees. 

Our business credit card pick: Chase Ink Business - Get 80,000 points (over $1000 in travel) when you spend $5K in your first 3 months. It's only $95/year and also includes FREE Global Entry and TSA PreCheck so you can pass through airport security in a breeze.

Our other business credit card pick: American Express Business Platinum - Get 50,000 points when you spend $10K in your first 3 months. This card has amazing travel perks including $200 annually automatically reimbursed from purchases on your preferred airline e.g. baggage fees and on-board WiFi! Also, if you purchase airfare on your preferred airline through points, you can earn 35% of those points right back! You get access to lounges, 5x points on travel purchases through their travel portal, and much more. It's. $550/year and the benefits are always changing (for all cards), but it could be a huge money saver for you!

Go for the double whammy and connect your Lyft account with travel brands like Delta and Hilton for extra travel benefits. and savings. With Delta, earn 2 miles per $1 on airport. rides and 1 mile per $1 on other rides in the US! With the Hilton combo, earn up to 3 points per $1 on Lyft rides!  

​Level it up: start your Lyft ride by logging in through Rakuten (see above). You get $.25 per ride but that can add up fast!

Do you have a great money-saving tip without changing your spending habits? Comment below, we'd love to hear it!

Have a travel tip you'd like to share? Please tell us in the comments below!