1) Bike Tour
Instead of taking a hop-on hop-off bus tour, try a bike tour! This is a great way to explore new territory and cover a lot of miles in a short amount of time. It’s a budget friendly activity that keeps you moving without being stuck in a gym or on public transportation. I would recommend booking an organized tour through a quick google search or check out Airbnb Experiences. A local guide will be able to show you all the best spots in town and you might meet some other travelers along the way. We have included bike tours on many Ketanga Fitness Retreats in the past (Mallorca, Montauk, Cape Cod, and Nashville to name a few!) Check out Ketanga’s recent trip to Nashville, and some of the photos from our bike tour here!
2) Water Sports
Many vacations include visiting a body of water at some point or another. Instead of lying in your beach chair all day, try taking some snorkel gear, signing up for a surfing lesson, joining the locals in a beach volleyball game, or simply taking a walk along the coast. This little bit of blood flow can boost your energy and mood for the day. Check out our upcoming Costa Rica trip for surfing and more!
3) Pack a Mini Band
No gym? No problem. Only have 20 minutes? Don’t sweat it. A mini band is cheap, easy to pack and can provide an effective, quick workout. Ketanga Coach Sarah Gawron shared a great mini band workout with us on Instagram recently. Check it out here! Some other portable pieces of workout equipment you could easily throw in your bag include gliders, a jump rope or a resistance band!
4) Try a Local Activity
Do as the locals do, right? Traveling to a new place often means trying new foods, navigating new terrain and getting out of your comfort zone. When I travel, I try to book at least one activity that is completely new to me. Oftentimes this is something that is active and gets me moving. Need some ideas? How about Flamenco dancing in Spain or Horseback Riding in Ireland? I also love finding a local trail or hike to connect with nature and the local area. I would suggest using MeetUp.com to find other hikers/travelers if you need a buddy!
5) Sign Up for a Ketanga Fitness Retreat
What better way to refuel and recharge than signing up for a Ketanga Fitness Retreat? (Of course we had to throw this on the list!) Ketanga offers international and domestic retreats that combine adventure, fitness and relaxation. You can check out our full retreat line-up here and explore some of our past retreats here. If you are a studio owner or fitness instructor that would like to put on your own retreat, contact us at email@example.com to see how we can fully customize a fitness retreat for your clients!
At the end of the day, get out and get your body moving! You will return home feeling accomplished and recharged versus exhausted and burnt out. Have other suggestions for staying active on vacation? Tell us in the comments below!
1. Mental Reset
Travel allows you to escape your everyday routine and change things up from what you are used to. It is so easy to get caught up in the day-to-day, we often lose sight of what is really important in life. “Changing our routine once in a while is a good way to reset,” says Sara. When you are in a new environment, you become more aware of your surroundings and start seeing beauty in the little things. Tired of your job? Feel like you do the same thing every weekend? Plan a trip away from home and see how travel can give you the mental reset you might need.
2. Confidence Boost
If there is one thing I have learned from my travels, it is that you always have to expect the unexpected. From cancelled flights and hurricane warnings to language barriers and getting lost on the metro, there will always be barriers to overcome while traveling. Facing adversity, though, will teach you to be resilient and give you a newfound confidence to take on the world. When you successfully navigate a foreign city or bargain with a salesman in another language, you are proving to yourself that you are capable. These learnings can be reapplied to your life back home and give you the confidence you need to crush a job interview or close a client negotiation.
3. New Perspective of the World
One of the many benefits of travel is the learning that comes from visiting a new place. Sara says, “Being exposed to different cultures, rituals, landscapes, foods, etc. can help us gain a greater appreciation for humanity and challenge our opinions, biases or world views.” Whether you are exploring the Mayan Ruins, climbing the Great Wall of China, or studying Michaelangelo’s masterpiece in the Sistine Chapel, you are no doubt learning a great deal about the history and people that make up the culture in the place you are visiting. When we experience first-hand how other people live their lives, we expand our horizons and gain a new perspective on the world. This increases curiosity and creativity, boosting happy hormones in the brain.
"One’s destination is never a place, but a new way of seeing things.” – Henry Miller
4. Enhance Relationships
It does not matter whether you are traveling alone, with friends, family, or strangers -- there are countless ways to feel connected to others while traveling. According to the Canadian Mental Health Association, “social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems.” When you travel with others, you are experiencing new adventures together, trying foreign foods, and creating memories that will last a lifetime. On the other hand, traveling alone can feel daunting, but simply asking a local for dinner recommendations or bonding with another solo traveler can spark feelings of social connection.
5. Live in the Moment
According to the Psychological Science journal, “people derive more happiness from the anticipation of experiential purchases and that waiting for an experience tends to be more pleasurable and exciting than waiting to receive a material good." Traveling is made up of experiential purchases and can come in many different forms. Want to kayak through the Wailua River in Hawaii? Take a zip lining adventure in Costa Rica? Meditate on the beaches of Mexico? Experiences like these increase gratitude and encourage us to live in the moment. As Sara describes, “practicing to decipher and stay rooted in who we are as our context changes can help us become more aware of ourselves.” Being present can decrease stress about the future and remind us what is truly important.
For anyone who wants to travel but is still feeling nervous or unsure about it, Sara recommends taking it slow. “Take your time and be compassionate with yourself. For over a year now we've been told it's dangerous to travel, so it makes sense for us to be hesitant. It can be tempting to feel like we ‘should’ travel just because we can, but there is no need to place such a burdensome expectation on ourselves. Doing necessary research and processing the impact of this previous year can help us get to a space where we are ready.”
Get to know Sara and follow her on IG @millennial.therapist where she shares tips and content to normalize human experiences and encourage self-reflection.
Are you feeling inspired to plan your next trip yet? At Ketanga, we are so ready to get #BackToTravel and have been working hard on a stellar end of 2021-2022 Fitness Retreat lineup. Check out our instagram for more travel inspo @ketanga_fitness and visit our website to see upcoming retreat details. We hope to see you on a Ketanga Fitness Retreat soon!
1) Drink Your Energy
When you need an extra boost for your workout or to stay focused at the office, it can be hard to find a sustained energy source made from only the best ingredients without any artificial preservatives or flavors. I recently came across CELSIUS Fitness Drinks, and I’m obsessed! Different from other energy drinks, CELSIUS uses energizing ingredients like green tea extract, guarana seed extract and vitamin B and is clinically proven to boost your metabolism and help burn body fat when combined with exercise. Also, it doesn’t cause the jitters! Ketanga partnered with CELSIUS on a recent retreat to the Hudson Valley where we offered guests a boost during the morning movement workouts. I wasn’t a bit surprised with the amazing feedback, even from those who do not drink energy beverages regularly! So CELSIUS had to be my #1 for this list of ways to stay energized as the seasons change. And for fall in particular, try the Sparkling Fuji Apple Pear for a seasonal and delicious flavor! Learn more at CELSIUS.com!
2) The Sleep Secret
Sleep! It's that strange thing we don't want to do when we're out having fun in the evening but that we want more than anything else when that alarm goes off in the morning. Getting a good night's sleep is integral in being energized during the day, particularly as the seasons are changing and the darkness comes so much earlier in the day. In order to get that good, restful sleep that will energize you in the morning, keep these three things in mind:
3) Move it!
Movement is sooo important when it comes to energizing yourself, especially on those chilly, dark or rainy days when you just want to stay home. On our fitness retreats, we always like to kick off the day with some morning movement as it really sets the tone for the rest of the day whether we are headed out for adventure or staying in to relax. As the seasons change, some of my top tips to stay moving are:
4) The Hydration Game
We all know how important it is to drink water and how crappy and unenergized we can feel when we are dehydrated. I am one of the lucky people who actually likes water (my aunt hates it, how is that even a thing?!), but I still often find myself going hours between sips. I've upped my intake by making a game of it using some clever water bottles (available on Amazon). Using marks on the bottle, I challenge myself to drink about an inch (10oz) of water every 2 hours. When I look at it that way, it's so easy to achieve my goal of 64oz per day, and I often find myself getting ahead and refilling the whole bottle. Next goal: one gallon per day!
5) The Anytime Energy Snack
These energy balls couldn't be easier to make, and they are really truly delicious! I make them in bulk and freeze until I'm ready to use them. They are versatile and tasty; I've had them as breakfast, a snack and even as a boost before a workout! I made up this recipe, so I hope you like it! Here's how you make them:
The Pumpkin Twist is a great move to target all of your core muscles! Sit on the ground holding your pumpkin at your chest and lean slightly back until you feel your abs engage. Lift your legs into table top (forming a V shape with your body) and balance your butt. Slowly start to rotate your core, twisting from side to side allowing your hands / the pumpkin to follow and try and keep your legs still in the air. Feel free to rest your feet on the ground if it hurts your lower back or hip flexors. Do 3 sets of 8-12 reps per side, depending on the weight of your pumpkin.
Pumpkin Pie Pull Throughs
Start in a high plank position with a pumpkin on on the ground outside your left rib cage. While keeping your core tight, reach your right hand under your torso to grab the pumpkin and gently drag or carry it to your right side. Put your right hand down, re-engage the core, and repeat on the left side. Try not to dip you chips and keep a straight line from your shoulders to your heels. To make it more challenging, have someone place another pumpkin on your back and don't let it fall off while you perform the exercise! Aim for 3 sets of 8 pulls per side.
This is a great exercise to work on core stabilization and balance! Sit down in a similar position as you did for the Pumpkin Twist above. This time, instead of holding your pumpkin, put it on the floor in front of you, approximately where your ankles would be if your legs were out in front of you. Keeping your back straight and core engaged, lift your legs and slowly raise them up and over the pumpkin, side to side. If your back feels this too much, you can lay down and do the same movement with your hands underneath your butt. Do 3 sets of 10 reps per side.
Featured Favorite Fall Recipe: Apple Pie Tacos
This Taco Tuesday, try something a little different! We recently partnered up with Supernola on a Ketanga Fitness Retreat to fuel our guests with clean, healthy snacks between their workouts and activities. And then we came across an amazing recipe to turn our already-favorite snacking clusters into the perfect treat for breakfast, snack or even dessert. These apple pie tacos are extremely simple to make and they will check the boxes for sweet, seasonal and nutritious!
Fall Snack Recipe: Sweet Potato Cinnamon Sticks
This snack couldn't be easier, and it's almost cheating to call it a recipe. Earlier in the year (pre-pandemic), one of the Ketanga Coaches, Britney Byfield, came over for dinner, and she showed me her super simple secret (not so secret) recipe. Sweet potato as dessert? YUP! It's delicious hot, tasty cold, and perfect for anytime snacking!
Fall Snack Recipe: Adult Candy Apples
One snack that always brings me back to childhood (with memories of sticky cheeks and sugar-covered teeth) is the candied apple. It's fruit, so it's healthy, right? A few years ago, I made DIY candy apple skewers for a party that allowed guests to dip apple slices into the healthier-than-pure-sugar coating of their choice (honey, almond butter or caramel--maybe not quite as healthy!) and then do a final dip into the preferred topping of crushed nuts, coconut shavings, finely diced strawberries, or mini chocolate chips. Crowd pleaser!! Now, I have found a Delish recipe to 'adultify' this recipe even more—with booze!
Fall Snack Recipe: Pumpkin Protein Muffins
When you want something sweet, this is the perfect snack to have on hand that will not only satisfy your craving, it will also give you over seven grams of protein with no added sugar! Plus, they are great to pop in the freezer so you can make one batch in advance to enjoy over the week(s). I've tried a few different recipes, and this one from Eat the Gains is my favorite for its flavor and simplicity.
Let us know if you try one of these recipes in the comments below! And don't forget, you can stock up on delicious Supernola flavors with a 35% discount by clicking here.