1 00:00:00,040 --> 00:00:03,120 Speaker 1: But you don't need to set new personal bests at 2 00:00:03,120 --> 00:00:06,800 Speaker 1: different physical activities. When you're exploring Europe or Asia or 3 00:00:06,800 --> 00:00:09,800 Speaker 1: the least, or wherever you are, be present. This is 4 00:00:09,800 --> 00:00:11,559 Speaker 1: a special time. You're in a new place, you're in 5 00:00:11,600 --> 00:00:13,640 Speaker 1: a new city, or maybe you're somewhere you've been before. 6 00:00:13,840 --> 00:00:17,159 Speaker 1: But enjoy whatever wherever you are, wherever you have. 7 00:00:31,640 --> 00:00:32,640 Speaker 2: What is going on? 8 00:00:32,680 --> 00:00:35,520 Speaker 3: Everyone, Emily a BANDI here coming to you live from 9 00:00:35,520 --> 00:00:39,560 Speaker 3: the AG studio. You are listening to another installment of 10 00:00:39,680 --> 00:00:43,080 Speaker 3: Hurdle Moment from Hurdle, a wellness focused podcast where I 11 00:00:43,080 --> 00:00:46,279 Speaker 3: connect with everyone from your favorite athletes to top experts 12 00:00:46,280 --> 00:00:50,360 Speaker 3: and industry CEOs about their highest ties, toughest moments, and 13 00:00:50,440 --> 00:00:51,400 Speaker 3: everything in between. 14 00:00:51,960 --> 00:00:54,160 Speaker 2: We all go through hurdles in life, and. 15 00:00:54,200 --> 00:00:57,480 Speaker 3: My goal through these discussions is to empower you to 16 00:00:57,520 --> 00:01:00,880 Speaker 3: better navigate yours and move with intense so that you 17 00:01:00,920 --> 00:01:04,160 Speaker 3: can stride towards your own big potential and of course 18 00:01:04,280 --> 00:01:06,600 Speaker 3: have some fun along the way. 19 00:01:07,280 --> 00:01:09,080 Speaker 2: The hurdle we were talking about this week. 20 00:01:09,000 --> 00:01:14,480 Speaker 3: How to stay healthy, keep wellness in mind, find some 21 00:01:14,640 --> 00:01:16,280 Speaker 3: balance while. 22 00:01:16,480 --> 00:01:18,200 Speaker 2: You are traveling. 23 00:01:18,280 --> 00:01:20,920 Speaker 3: I got so many dms about this when I was 24 00:01:20,920 --> 00:01:24,560 Speaker 3: on the move. I'm of the mindset that balance is everything. 25 00:01:24,800 --> 00:01:28,240 Speaker 3: I am certainly not going to Italy and not indulging 26 00:01:28,280 --> 00:01:31,959 Speaker 3: in all the things that are amazing about Italy, like 27 00:01:32,480 --> 00:01:38,199 Speaker 3: glasses of Malta Paciano and Canoi's and croissants and pastas, 28 00:01:38,240 --> 00:01:41,400 Speaker 3: and you get the idea. But there are little tips 29 00:01:41,400 --> 00:01:44,680 Speaker 3: and tricks that you can implement into your routine so 30 00:01:44,720 --> 00:01:46,920 Speaker 3: that you can find that balance, so that you can 31 00:01:46,959 --> 00:01:50,240 Speaker 3: feel good in your body when you're on the move. Now, 32 00:01:50,280 --> 00:01:53,680 Speaker 3: of course, I called in one of the best of 33 00:01:53,720 --> 00:01:56,400 Speaker 3: the best to chat about this topic with me. 34 00:01:56,640 --> 00:01:58,640 Speaker 2: That is Harley Pasternak. 35 00:01:58,680 --> 00:02:02,640 Speaker 3: He is at selling author, a top expert in the 36 00:02:02,640 --> 00:02:04,760 Speaker 3: fitness industry, a trainer. 37 00:02:05,040 --> 00:02:07,000 Speaker 2: He's been on the show before. I'll link his episode 38 00:02:07,080 --> 00:02:08,000 Speaker 2: in the show notes. 39 00:02:08,040 --> 00:02:10,480 Speaker 3: And it's a great time for us to be having 40 00:02:10,680 --> 00:02:14,959 Speaker 3: this conversation because the four Seasons Resort and Residences at 41 00:02:15,000 --> 00:02:19,040 Speaker 3: Los Cabos at Costa Palmas, they just unveiled year round 42 00:02:19,120 --> 00:02:25,040 Speaker 3: wellness programming from Harley and he's gotten upcoming retreat this 43 00:02:25,240 --> 00:02:29,000 Speaker 3: December tenth to twelve. On this retreat, you'll do everything 44 00:02:29,200 --> 00:02:34,799 Speaker 3: from hiking to absolutely beautiful views to Harley's Baja boot camp, 45 00:02:35,120 --> 00:02:38,600 Speaker 3: enjoy some sound bowl therapy and a massage at the 46 00:02:38,639 --> 00:02:41,600 Speaker 3: Oasis Spa learn how to make a slew of five 47 00:02:41,960 --> 00:02:45,120 Speaker 3: ingredient meals that take only five minutes to prepare. So 48 00:02:45,360 --> 00:02:49,360 Speaker 3: much good stuff, all with my buddy Harley Pasternak in again. 49 00:02:49,160 --> 00:02:51,160 Speaker 2: The most Beautiful, Beautiful setting. 50 00:02:51,360 --> 00:02:54,640 Speaker 3: Harley is someone that's traveled all over the world designing 51 00:02:54,680 --> 00:02:57,720 Speaker 3: spaces for the Four Seasons as well as training some 52 00:02:57,800 --> 00:03:00,480 Speaker 3: of your favorite stars like Lady Guys, I Got and 53 00:03:00,600 --> 00:03:01,280 Speaker 3: Katie Perry. 54 00:03:01,400 --> 00:03:02,639 Speaker 2: And he's got a lot. 55 00:03:02,440 --> 00:03:04,359 Speaker 3: Of know how on this subject, so I know he's 56 00:03:04,400 --> 00:03:07,320 Speaker 3: the perfect person for me to chat with today. For 57 00:03:07,400 --> 00:03:10,200 Speaker 3: more details on his upcoming retreat at the Four Seasons 58 00:03:10,200 --> 00:03:13,480 Speaker 3: Resort and residences at Los Combos at Coos to Pamas, 59 00:03:13,520 --> 00:03:15,760 Speaker 3: the link is in the show notes, and while you're 60 00:03:15,760 --> 00:03:18,919 Speaker 3: in there, click on over to rate and review the show. 61 00:03:18,800 --> 00:03:22,360 Speaker 2: In Apple Podcasts. It would mean the world to me. 62 00:03:22,919 --> 00:03:35,240 Speaker 2: With that, Let's get to hurdling today. 63 00:03:35,440 --> 00:03:39,080 Speaker 3: I am chatting with Harley Pasternak. He is a top trainer, 64 00:03:39,240 --> 00:03:41,680 Speaker 3: best selling author. He's been on the show before. How 65 00:03:41,720 --> 00:03:42,440 Speaker 3: are you doing, Harley? 66 00:03:43,160 --> 00:03:44,120 Speaker 1: I'm good. How are you? 67 00:03:44,760 --> 00:03:46,840 Speaker 2: I'm so good. I'm so happy to be back here 68 00:03:46,880 --> 00:03:47,120 Speaker 2: with you. 69 00:03:47,200 --> 00:03:49,840 Speaker 3: We're talking about something near and dear to both of 70 00:03:49,840 --> 00:03:53,560 Speaker 3: our hearts because we both do a ton of traveling, 71 00:03:53,680 --> 00:03:56,680 Speaker 3: and that is how to be a little bit healthier 72 00:03:57,200 --> 00:03:57,840 Speaker 3: on the road. 73 00:03:58,520 --> 00:04:01,600 Speaker 1: Try to be Yeah, I think that the year before 74 00:04:01,680 --> 00:04:06,080 Speaker 1: COVID I did three hundred and twenty one thousand air miles. 75 00:04:06,640 --> 00:04:08,000 Speaker 2: Wow, are you a Delta guy? 76 00:04:09,320 --> 00:04:12,400 Speaker 1: I'm not not that Delta is not great. I'm sure 77 00:04:12,440 --> 00:04:15,760 Speaker 1: Delta is great, But I fly. I fly American Airlines 78 00:04:15,800 --> 00:04:18,680 Speaker 1: mainly if I'm going home to Canada or Canada, and 79 00:04:18,720 --> 00:04:20,440 Speaker 1: then when I fly to the Middle East, I usually 80 00:04:20,440 --> 00:04:23,720 Speaker 1: fly at the hot or Katar man Man. 81 00:04:23,839 --> 00:04:26,280 Speaker 2: I'm sure you have like the top of the top status. 82 00:04:27,600 --> 00:04:30,080 Speaker 1: Yeah, but it hasn't really helped me much lately because 83 00:04:30,080 --> 00:04:31,440 Speaker 1: I've just been avoiding traveling. 84 00:04:31,520 --> 00:04:33,680 Speaker 3: So you and a lot of people, you and a 85 00:04:33,720 --> 00:04:36,719 Speaker 3: lot of people, well, in all that traveling, I'm sure 86 00:04:36,880 --> 00:04:39,120 Speaker 3: you've learned a thing or two about what works for you, 87 00:04:39,360 --> 00:04:42,520 Speaker 3: and today we're gonna kind of crank through some of 88 00:04:42,560 --> 00:04:46,560 Speaker 3: your best practice tips. So obviously, traveling starts with the 89 00:04:46,720 --> 00:04:50,680 Speaker 3: act of getting somewhere, which often means some sort of 90 00:04:51,360 --> 00:04:55,360 Speaker 3: car ride, train ride, as we just mentioned, airplane ride. 91 00:04:56,320 --> 00:04:57,599 Speaker 2: Where can someone. 92 00:04:57,320 --> 00:04:59,960 Speaker 3: Even start when it comes to that act of giving 93 00:05:00,200 --> 00:05:02,040 Speaker 3: back to their body when they're on the move. 94 00:05:02,440 --> 00:05:04,960 Speaker 1: There's certain principles I give all my clients to follow 95 00:05:05,000 --> 00:05:07,800 Speaker 1: every day of their life, regardless of what's happening where 96 00:05:07,839 --> 00:05:13,400 Speaker 1: they are. And I think those principles are maintainable when 97 00:05:13,440 --> 00:05:16,880 Speaker 1: you do travel because they're really they're not high. The 98 00:05:16,920 --> 00:05:19,960 Speaker 1: bar is not set high. So the first is hitting 99 00:05:19,960 --> 00:05:23,479 Speaker 1: a daily step goal. And when I travel somewhere, the 100 00:05:23,520 --> 00:05:26,039 Speaker 1: first thing I do when I land is move. I 101 00:05:26,080 --> 00:05:28,240 Speaker 1: gotta move. I got to you know, been sitting for 102 00:05:28,279 --> 00:05:31,400 Speaker 1: a long time. I get up, I try and get 103 00:05:31,400 --> 00:05:34,360 Speaker 1: more steps. If it's daytime, I get out and try 104 00:05:34,400 --> 00:05:38,120 Speaker 1: and explore the city I'm in. I don't have to 105 00:05:38,120 --> 00:05:40,039 Speaker 1: put on track suit, I don't have to put on 106 00:05:40,640 --> 00:05:43,360 Speaker 1: workout of tower. I just walk. And so that's definitely 107 00:05:43,400 --> 00:05:47,440 Speaker 1: the first thing that I'll do. The second is, you know, 108 00:05:47,520 --> 00:05:50,600 Speaker 1: stop looking at what time it is at home. If 109 00:05:50,600 --> 00:05:54,800 Speaker 1: there's a time difference, it's really important you are now 110 00:05:54,920 --> 00:05:57,800 Speaker 1: on this new time zone, change your watch, do whatever 111 00:05:57,880 --> 00:06:00,599 Speaker 1: you need to do. Don't think that, oh gosh, it's 112 00:06:01,120 --> 00:06:03,520 Speaker 1: midnight at home. I should be getting tired now. No, no, no, 113 00:06:03,760 --> 00:06:06,960 Speaker 1: focus on the here and now. When you land, don't nap, 114 00:06:07,200 --> 00:06:10,400 Speaker 1: let yourself be tired, so come the end of the day, 115 00:06:11,160 --> 00:06:13,080 Speaker 1: you are ready for bed. I feel like with a 116 00:06:13,120 --> 00:06:15,720 Speaker 1: time change, if you don't go with that and you 117 00:06:16,120 --> 00:06:19,000 Speaker 1: try and fight it or sleep early, it's going to 118 00:06:19,080 --> 00:06:22,040 Speaker 1: hurt you more than help you. Staying hydrated. So on 119 00:06:22,120 --> 00:06:27,080 Speaker 1: the plane, I avoid alcohol definitely. I try and avoid 120 00:06:27,120 --> 00:06:30,479 Speaker 1: caffeine on the plane when I can. I'm already dehydrated. 121 00:06:30,520 --> 00:06:33,680 Speaker 1: Flying makes you dehydrated, and I want to feel what 122 00:06:33,720 --> 00:06:36,039 Speaker 1: I'm supposed to feel. So if I want to have 123 00:06:36,040 --> 00:06:37,719 Speaker 1: a coffee when I land, so be it. But on 124 00:06:37,720 --> 00:06:40,360 Speaker 1: the airplane, I try and stay hydrated as much as possible. 125 00:06:41,640 --> 00:06:45,719 Speaker 1: I try and land to a great meal. So I'll 126 00:06:45,800 --> 00:06:47,640 Speaker 1: land and I'll find somewhere good to eat, and I'll 127 00:06:47,680 --> 00:06:49,960 Speaker 1: walk to that place if possible. Or I'll pack a 128 00:06:50,000 --> 00:06:52,360 Speaker 1: snack and i'll have that so I'm held over to 129 00:06:52,520 --> 00:06:55,680 Speaker 1: my next meal. But I think, you know, focusing on 130 00:06:55,720 --> 00:06:59,039 Speaker 1: your sleep, focusing on your activity, focusing on your food, 131 00:06:59,800 --> 00:07:03,720 Speaker 1: or three great ways to be somewhere and feel good. 132 00:07:04,520 --> 00:07:07,440 Speaker 3: Yeah, yeah, it's so interesting what you said about refraining 133 00:07:07,440 --> 00:07:10,200 Speaker 3: from alcohol on the plane. I feel like, and I mean, 134 00:07:10,200 --> 00:07:12,400 Speaker 3: I don't have a source to credit this too, but 135 00:07:12,720 --> 00:07:15,400 Speaker 3: I feel like I've read things before about the reasoning 136 00:07:15,480 --> 00:07:17,680 Speaker 3: behind like the things they're trying to serve you on 137 00:07:17,720 --> 00:07:20,360 Speaker 3: the plane is because they want people to be tired 138 00:07:20,480 --> 00:07:23,320 Speaker 3: and kind of like subdubes. So like a lot of 139 00:07:23,320 --> 00:07:25,640 Speaker 3: the things on there are like carbs, and that's why 140 00:07:25,640 --> 00:07:27,920 Speaker 3: they serve so many different sodas and all that kind 141 00:07:27,960 --> 00:07:29,720 Speaker 3: of stuff exactly. 142 00:07:29,800 --> 00:07:32,320 Speaker 1: And that's it's also part of why there's entertainment on 143 00:07:32,360 --> 00:07:35,320 Speaker 1: airplanes is they don't want you causing problems and being 144 00:07:35,360 --> 00:07:37,440 Speaker 1: bored and asking for stuff. They want you to zone 145 00:07:37,480 --> 00:07:39,720 Speaker 1: out and to watch reruns of the Office. 146 00:07:40,080 --> 00:07:42,200 Speaker 2: Oh, reruns of the Office. Is that your plane go 147 00:07:42,280 --> 00:07:43,160 Speaker 2: to Harley. 148 00:07:44,080 --> 00:07:47,840 Speaker 1: Reruns of the Office? Arrested Development, brainless things that I've 149 00:07:47,840 --> 00:07:51,440 Speaker 1: seen a million times, or Toast of London. I don't 150 00:07:51,440 --> 00:07:53,720 Speaker 1: know if you've seen it. Love Island the UK version, 151 00:07:53,840 --> 00:07:55,160 Speaker 1: it's like sleeping pills. 152 00:07:55,240 --> 00:07:57,280 Speaker 3: I got into I got into Love Island the UK 153 00:07:57,440 --> 00:07:58,400 Speaker 3: version on my last flight. 154 00:07:58,440 --> 00:08:00,120 Speaker 2: I won't even lie. 155 00:08:00,320 --> 00:08:02,040 Speaker 1: Isn't it great? It's terrible but great. 156 00:08:02,560 --> 00:08:05,200 Speaker 2: It's so terrible. It's so terrible, but it helps the 157 00:08:05,240 --> 00:08:05,960 Speaker 2: time go by. 158 00:08:06,360 --> 00:08:08,520 Speaker 1: And I have to watch with subtitles because I don't 159 00:08:08,560 --> 00:08:09,320 Speaker 1: know what they're saying. 160 00:08:10,720 --> 00:08:13,480 Speaker 2: The accent is just like so legit. 161 00:08:13,960 --> 00:08:16,080 Speaker 3: Okay, so you mentioned it right when you get off 162 00:08:16,080 --> 00:08:18,240 Speaker 3: the plane or whatever mode of transportation you're using to 163 00:08:18,240 --> 00:08:21,200 Speaker 3: get there, it's really important to move. Let's talk a 164 00:08:21,240 --> 00:08:24,720 Speaker 3: little bit about movement first and foremost here because a 165 00:08:24,760 --> 00:08:28,240 Speaker 3: lot of let's say, the messages that I get whenever 166 00:08:28,280 --> 00:08:31,160 Speaker 3: I'm traveling, how do you find the motivation to move 167 00:08:31,280 --> 00:08:34,360 Speaker 3: when you're out of your element? And like you, I 168 00:08:34,400 --> 00:08:37,040 Speaker 3: mean you said put on your sneakers. You don't even 169 00:08:37,080 --> 00:08:39,200 Speaker 3: need to put on a tracksuit, you can just go. 170 00:08:39,320 --> 00:08:43,479 Speaker 3: I mean, the motivation to move for me is the exploration, right. 171 00:08:43,280 --> 00:08:46,280 Speaker 1: One hundred percent. The exploration is everything, you know. I 172 00:08:46,360 --> 00:08:48,840 Speaker 1: for the first twenty years of my business, I toured 173 00:08:48,880 --> 00:08:52,480 Speaker 1: with musicians. So I'd go on tour with with Kanye 174 00:08:52,640 --> 00:08:55,240 Speaker 1: or Rihann or Lady Gag or Katie Perry, all these people. 175 00:08:55,920 --> 00:08:58,199 Speaker 1: And when we land, they right away had to go 176 00:08:58,240 --> 00:08:59,680 Speaker 1: to work, they had to do press, or they had 177 00:08:59,720 --> 00:09:01,319 Speaker 1: to go to fitting, or they have to do whatever. 178 00:09:02,000 --> 00:09:06,080 Speaker 1: That's my time to explore. And quite often I go 179 00:09:06,120 --> 00:09:09,400 Speaker 1: to places I'd never been. I land and I'm out, 180 00:09:09,600 --> 00:09:11,319 Speaker 1: like I want to see what's cool, where's the best 181 00:09:11,400 --> 00:09:14,120 Speaker 1: coffee shop? Where's this, where's the that, where's the you know, 182 00:09:14,400 --> 00:09:15,960 Speaker 1: I look on the web to see what are the 183 00:09:15,960 --> 00:09:17,640 Speaker 1: five things I need to do while I'm here, because 184 00:09:17,679 --> 00:09:20,440 Speaker 1: sometimes I'm only in a city for a day, and 185 00:09:20,520 --> 00:09:22,720 Speaker 1: so if I'm in Paris for a day, I'm going 186 00:09:22,720 --> 00:09:24,640 Speaker 1: to the Louver, I'm going to the Musee d'osce, I'm 187 00:09:24,640 --> 00:09:28,040 Speaker 1: going to La Mare for a fall awful sandwich. I'm 188 00:09:28,040 --> 00:09:31,600 Speaker 1: doing all these things and you combine the walking with 189 00:09:31,800 --> 00:09:36,160 Speaker 1: the exploration, and it doesn't feel like exercise, right. I 190 00:09:36,160 --> 00:09:40,240 Speaker 1: think from a workout perspective, it's important you really simplify 191 00:09:40,280 --> 00:09:42,880 Speaker 1: your workouts when you're traveling abroad. So instead of these 192 00:09:43,000 --> 00:09:45,800 Speaker 1: robust hour long workouts, why don't you just do ten minutes? 193 00:09:46,559 --> 00:09:48,800 Speaker 1: Ten minutes? So if you go to you know, the 194 00:09:48,800 --> 00:09:50,439 Speaker 1: Four Seasons app, you'll see I've got a bunch of 195 00:09:50,679 --> 00:09:54,280 Speaker 1: great workouts. If you go to Alo Moves, I do 196 00:09:54,320 --> 00:09:57,600 Speaker 1: a great series of ten minute workouts with Candice Wannapul 197 00:09:57,600 --> 00:10:02,080 Speaker 1: from Victoria's Secrets. So really simple, doable, ten minute workouts 198 00:10:02,080 --> 00:10:03,400 Speaker 1: you could probably do in your hotel room. 199 00:10:04,040 --> 00:10:06,000 Speaker 3: And I think that that's a really good point, right, 200 00:10:06,120 --> 00:10:08,920 Speaker 3: like stop judging your workout based on what you would 201 00:10:08,960 --> 00:10:12,040 Speaker 3: normally do quote unquote at home, Like you're not at home, 202 00:10:12,240 --> 00:10:14,320 Speaker 3: and that's a good thing, Like you deserve to like 203 00:10:14,640 --> 00:10:17,440 Speaker 3: take this time and enjoy your time. And so using 204 00:10:17,480 --> 00:10:19,240 Speaker 3: that tip that you just threw into the mix of 205 00:10:19,280 --> 00:10:22,240 Speaker 3: like shortening these up, looking for you know, a different 206 00:10:22,320 --> 00:10:25,160 Speaker 3: variety to kind of mix it up. Also when you're 207 00:10:25,160 --> 00:10:27,640 Speaker 3: on the go, Like, there's nothing wrong. 208 00:10:27,400 --> 00:10:31,440 Speaker 1: With that, No, not at all. You know, being away 209 00:10:31,840 --> 00:10:37,839 Speaker 1: is a time to avoid losing your fitness maintaining is 210 00:10:37,880 --> 00:10:40,760 Speaker 1: a good thing too, But you don't need to set 211 00:10:40,880 --> 00:10:45,479 Speaker 1: new personal bests at different physical activities. When you're exploring 212 00:10:45,559 --> 00:10:47,839 Speaker 1: Europe or Asia or the mid least or wherever you are, 213 00:10:48,440 --> 00:10:50,760 Speaker 1: be present, like this is a special time. You're in 214 00:10:50,800 --> 00:10:52,400 Speaker 1: a new place, you're in a new city, or maybe 215 00:10:52,440 --> 00:10:56,320 Speaker 1: you're somewhere you've been before. But enjoy whatever wherever you are, 216 00:10:56,440 --> 00:10:57,040 Speaker 1: whereever you have. 217 00:10:57,760 --> 00:10:59,960 Speaker 3: And I think, on that active note, we talked about 218 00:11:00,120 --> 00:11:02,839 Speaker 3: walking and sight seeing and whatnot, something that I really 219 00:11:02,880 --> 00:11:06,199 Speaker 3: loved to do. Recently, I took a trip over to 220 00:11:06,280 --> 00:11:09,800 Speaker 3: Italy and I booked activities that had like an active 221 00:11:09,840 --> 00:11:12,640 Speaker 3: component in them because like these are things that I enjoy, right, So, 222 00:11:12,720 --> 00:11:15,520 Speaker 3: like I wanted to go sight seeing. I also love 223 00:11:15,600 --> 00:11:17,800 Speaker 3: bike riding, so like I did a sight seeing tour 224 00:11:17,960 --> 00:11:20,720 Speaker 3: on a bike. You know, there are waste incorporated physical 225 00:11:20,760 --> 00:11:25,319 Speaker 3: activity into your like itinery that still allows and enables 226 00:11:25,360 --> 00:11:28,160 Speaker 3: you to experience these new places in fun, exciting ways. 227 00:11:28,840 --> 00:11:30,960 Speaker 1: I have this thing where whenever I go to a 228 00:11:31,000 --> 00:11:34,480 Speaker 1: new place, I google what's the biggest set of stairs 229 00:11:35,040 --> 00:11:38,240 Speaker 1: in that city, because quite often there's an iconic set 230 00:11:38,280 --> 00:11:41,240 Speaker 1: of stairs almost anywhere you go. So whether it be 231 00:11:41,240 --> 00:11:44,960 Speaker 1: the Spanish steps in Rome, whether it be the Santa 232 00:11:45,000 --> 00:11:47,600 Speaker 1: Monica stairs in Los Angeles, whether it be the famous 233 00:11:47,600 --> 00:11:49,400 Speaker 1: set of stairs in Quebec city where the Plains of 234 00:11:49,440 --> 00:11:53,240 Speaker 1: Abraham are everywhere you go, there's a suit you know, 235 00:11:53,320 --> 00:11:57,640 Speaker 1: in Great Wall of China, those stairs are killer and 236 00:11:57,720 --> 00:12:00,160 Speaker 1: I love that, And like, I want to do that 237 00:12:00,240 --> 00:12:02,600 Speaker 1: amazing set of stairs because quite often there's an amazing 238 00:12:02,720 --> 00:12:04,720 Speaker 1: view that's part of it. Quite often those stairs are 239 00:12:04,760 --> 00:12:07,880 Speaker 1: surrounded by other cultural things to see and do, and 240 00:12:07,920 --> 00:12:10,360 Speaker 1: it's a great workout. And why do I want to 241 00:12:10,360 --> 00:12:12,680 Speaker 1: be doing doing lunges or lake press in a gym 242 00:12:13,080 --> 00:12:18,080 Speaker 1: when I can can do You know, in Nochella, right 243 00:12:18,120 --> 00:12:20,480 Speaker 1: near in the Mouthea Coast is a tiny village just 244 00:12:20,520 --> 00:12:24,680 Speaker 1: above Positano, and I think there's got to be fifteen 245 00:12:24,720 --> 00:12:27,680 Speaker 1: hundred steps to get from Pastano up to this little village, 246 00:12:28,360 --> 00:12:31,000 Speaker 1: and I wanted to see what was in that village. 247 00:12:31,440 --> 00:12:33,520 Speaker 1: And I get to do these stairs and you get 248 00:12:33,559 --> 00:12:36,600 Speaker 1: a beautiful view of the sea, and the combination of 249 00:12:36,600 --> 00:12:39,120 Speaker 1: all those things is like everything good in my life. 250 00:12:39,880 --> 00:12:41,880 Speaker 2: Yeah, yeah, for sure. I mean it sounds like a 251 00:12:41,960 --> 00:12:42,360 Speaker 2: dream to me. 252 00:12:42,400 --> 00:12:44,760 Speaker 3: I'll have to put it on my next my next 253 00:12:44,760 --> 00:12:49,680 Speaker 3: Italy itinerary. So aside aside from the movement, another important 254 00:12:49,679 --> 00:12:52,839 Speaker 3: piece is what you're putting in your body abroad. I 255 00:12:52,880 --> 00:12:55,120 Speaker 3: know that you and I are in people that are 256 00:12:55,920 --> 00:12:57,280 Speaker 3: like restrictive in that way. 257 00:12:57,360 --> 00:12:59,160 Speaker 2: We're going to go. We're going to enjoy what there 258 00:12:59,240 --> 00:12:59,920 Speaker 2: is to enjoy. 259 00:13:00,120 --> 00:13:02,560 Speaker 3: But there are some things that you can be mindful 260 00:13:02,600 --> 00:13:04,760 Speaker 3: when it comes to how you're fueling when you're on 261 00:13:05,040 --> 00:13:05,440 Speaker 3: the move. 262 00:13:05,480 --> 00:13:06,440 Speaker 2: Where do we start with that? 263 00:13:06,880 --> 00:13:08,600 Speaker 1: Well, one thing I do travel with. I'm not a 264 00:13:08,600 --> 00:13:11,160 Speaker 1: big supplement guy, but one thing when I do travel 265 00:13:11,160 --> 00:13:15,560 Speaker 1: is I travel with with fiber powder. I find wherever 266 00:13:15,600 --> 00:13:18,440 Speaker 1: you are. Sometimes it's not as easy accessing fresh produce, 267 00:13:19,000 --> 00:13:20,920 Speaker 1: maybe it's not as dependable, maybe it's not in season 268 00:13:20,920 --> 00:13:23,760 Speaker 1: where you are, but being regular, I think is important. 269 00:13:23,760 --> 00:13:26,080 Speaker 1: So when I travel, I travel with fiber breakfast. When 270 00:13:26,080 --> 00:13:28,880 Speaker 1: I'm at a hotel, I order the night before, and 271 00:13:28,960 --> 00:13:32,680 Speaker 1: I use the room service also as my wake up call. 272 00:13:33,080 --> 00:13:35,880 Speaker 1: And I feel like when you travel, you know, you 273 00:13:35,960 --> 00:13:37,640 Speaker 1: might be excited to start the day and just leave 274 00:13:37,720 --> 00:13:40,199 Speaker 1: right away and skip breakfast, or you might have forgotten 275 00:13:40,360 --> 00:13:43,080 Speaker 1: order or whatever it is. But I will order the 276 00:13:43,160 --> 00:13:45,760 Speaker 1: night before, so I wake up to a helpful breakfast, 277 00:13:45,920 --> 00:13:49,120 Speaker 1: and that's a big part of starting your day right 278 00:13:49,240 --> 00:13:52,200 Speaker 1: with food. I'm almost anywhere you can go they can 279 00:13:52,240 --> 00:13:55,319 Speaker 1: make eggs, so I'll do, you know, two whole eggs 280 00:13:55,360 --> 00:13:57,720 Speaker 1: and two or three whites as a scramble with spinach 281 00:13:57,760 --> 00:14:02,240 Speaker 1: and peppers. And and then on the side, if it's 282 00:14:02,240 --> 00:14:04,000 Speaker 1: in season, I'll have a bowl of berries, or if 283 00:14:04,000 --> 00:14:08,320 Speaker 1: it's not, I'll have some kind of fiber. And then 284 00:14:08,760 --> 00:14:10,640 Speaker 1: I always pack snacks with me. I tend to bring 285 00:14:10,679 --> 00:14:14,440 Speaker 1: them when I travel, little packets of nuts, lunch. I 286 00:14:14,520 --> 00:14:18,080 Speaker 1: try and go somewhere interesting fun. If you're at a resort, 287 00:14:18,080 --> 00:14:21,040 Speaker 1: it's different because everything's right there it's easy. But if 288 00:14:21,080 --> 00:14:24,440 Speaker 1: you're traveling about, find somewhere great and walk there and 289 00:14:24,480 --> 00:14:26,760 Speaker 1: then dinner is always an event and if you can 290 00:14:26,800 --> 00:14:29,040 Speaker 1: walk to dinner grade if not, make sure you've hit 291 00:14:29,080 --> 00:14:32,200 Speaker 1: your daily step goals by that time. If you're in Italy, 292 00:14:32,360 --> 00:14:34,760 Speaker 1: they do a pasagiata, as you know, so after dinner 293 00:14:34,760 --> 00:14:37,360 Speaker 1: they all get up and walk and visit their neighbors. 294 00:14:37,400 --> 00:14:40,400 Speaker 3: So yeah, no, those are great tips. The bringing some 295 00:14:40,480 --> 00:14:42,800 Speaker 3: snacks that you can rely on, I think is really helpful. 296 00:14:42,840 --> 00:14:45,040 Speaker 3: I love the tip of ordering a healthy breakfast the 297 00:14:45,120 --> 00:14:47,080 Speaker 3: night before because like then you wake up and you 298 00:14:47,080 --> 00:14:48,760 Speaker 3: don't even have to think about it. It's kind of 299 00:14:48,800 --> 00:14:51,200 Speaker 3: like setting your workout clothes out the night before. It's 300 00:14:51,480 --> 00:14:54,160 Speaker 3: a no brainer. In that aspect you mentioned bringing fiber 301 00:14:54,200 --> 00:14:56,920 Speaker 3: along with you. I'm a big I'll bring athletic greens 302 00:14:56,920 --> 00:14:58,560 Speaker 3: along with me. At least, I feel like that way, 303 00:14:58,600 --> 00:15:00,600 Speaker 3: I'm getting in some water and some good stuff for 304 00:15:00,720 --> 00:15:02,600 Speaker 3: my body right off the bat. But yeah, I mean 305 00:15:02,600 --> 00:15:05,000 Speaker 3: these are all really good healthy tips for when it 306 00:15:05,040 --> 00:15:07,600 Speaker 3: comes to feeling your body smart. The next question that 307 00:15:07,640 --> 00:15:09,760 Speaker 3: someone's going to have is like, what do we talk 308 00:15:09,880 --> 00:15:13,640 Speaker 3: about drinking when we're on vacation. Is this something that 309 00:15:13,680 --> 00:15:15,680 Speaker 3: I should feel guilty about? Is? 310 00:15:15,760 --> 00:15:17,360 Speaker 2: Like, how should I handle. 311 00:15:17,080 --> 00:15:21,000 Speaker 1: That I'm personally, I'm not a big drinker, but you know, 312 00:15:21,040 --> 00:15:25,000 Speaker 1: when it comes to indulging, I think life is short. 313 00:15:25,160 --> 00:15:29,160 Speaker 1: And you know, when I was in Russia, i had vodka. 314 00:15:29,160 --> 00:15:30,880 Speaker 1: I don't even drink, but you're in Russia, you gotta 315 00:15:30,880 --> 00:15:34,720 Speaker 1: try vodka. You know. If I'm if I'm in somewhere 316 00:15:34,720 --> 00:15:37,720 Speaker 1: in Italy, I'll try the wines because they're special. So 317 00:15:38,960 --> 00:15:42,840 Speaker 1: don't feel bad. Celebrate life, Celebrate where you are. Just 318 00:15:42,880 --> 00:15:45,280 Speaker 1: make sure you're not indulgent the whole day. Make sure 319 00:15:45,320 --> 00:15:48,320 Speaker 1: you're not sedentary the whole day. So if you're having 320 00:15:48,320 --> 00:15:52,240 Speaker 1: a healthy breakfast, healthy lunch, you know, healthy snack, you're 321 00:15:52,280 --> 00:15:56,080 Speaker 1: active throughout the day, you're getting a decent sleep, Celebrate 322 00:15:56,120 --> 00:15:58,480 Speaker 1: dinner wherever you are, and don't feel bad about it. 323 00:16:03,920 --> 00:16:07,400 Speaker 3: Taking a break from today's episode to give some love 324 00:16:07,640 --> 00:16:12,640 Speaker 3: to my sponsors. First up, AG one from Athletic Greens. 325 00:16:12,680 --> 00:16:16,080 Speaker 3: I'm actually wearing my Athletic Greens sweatshirt right now. It's 326 00:16:16,080 --> 00:16:20,880 Speaker 3: the perfect coziness for this drastically rainy day here in 327 00:16:20,880 --> 00:16:24,360 Speaker 3: New York. But I'm also sitting here with my shaker 328 00:16:24,400 --> 00:16:27,560 Speaker 3: bottle of Athletic Greens. Athletic Greens is a greens powder 329 00:16:27,560 --> 00:16:30,560 Speaker 3: that's got seventy five whole food sourced ingredients as well 330 00:16:30,600 --> 00:16:35,320 Speaker 3: as probiotics, probiotics, adapagens and superfoods. It is what I 331 00:16:35,400 --> 00:16:38,160 Speaker 3: shake up every single morning to give back to my 332 00:16:38,200 --> 00:16:41,360 Speaker 3: body and feel my best, which of course is important 333 00:16:41,360 --> 00:16:44,200 Speaker 3: to me all year round, but especially. 334 00:16:43,720 --> 00:16:46,640 Speaker 2: Now in this marathon build up. We're in the home stretch. 335 00:16:46,680 --> 00:16:50,440 Speaker 3: I think there's eleven ten maybe days until marathon day. 336 00:16:50,760 --> 00:16:55,320 Speaker 2: I am on top of my nutrition. 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Head on over to athleticgreens dot 347 00:17:21,480 --> 00:17:24,960 Speaker 3: com slash Hurdle to get five free travel packs and 348 00:17:25,000 --> 00:17:28,160 Speaker 3: a year's supply of Vitamin D with your purchase. Again, 349 00:17:28,480 --> 00:17:32,080 Speaker 3: that is Athleticgreens dot com slash Hurdle to get a 350 00:17:32,119 --> 00:17:35,640 Speaker 3: bunch of freebies with your first purchase. I also want 351 00:17:35,680 --> 00:17:39,520 Speaker 3: to give some love to my friends at a Beam today. 352 00:17:39,880 --> 00:17:42,040 Speaker 3: When talking about Meme, I want to talk about sleep 353 00:17:42,080 --> 00:17:43,960 Speaker 3: because sleep affects everything. 354 00:17:44,000 --> 00:17:45,320 Speaker 2: It affects your overall. 355 00:17:45,000 --> 00:17:48,919 Speaker 3: Health, your brain function, your mood. It even affects weight loss. 356 00:17:49,240 --> 00:17:54,000 Speaker 3: Sleep is, to put it lightly, the cornerstone of wellness. 357 00:17:54,040 --> 00:17:56,280 Speaker 3: And the thing is is that a lot of us 358 00:17:56,400 --> 00:18:00,480 Speaker 3: struggle with getting a quality night of sleep. Sleep is 359 00:18:00,520 --> 00:18:03,960 Speaker 3: a massive, massive component to my recovery routine. I am 360 00:18:04,080 --> 00:18:07,440 Speaker 3: a constant early to bed person, and aside from being 361 00:18:07,560 --> 00:18:11,000 Speaker 3: a early to bed kind of human, a huge part 362 00:18:11,040 --> 00:18:14,840 Speaker 3: of me getting RESTful, great sleep has to do with 363 00:18:15,000 --> 00:18:19,800 Speaker 3: Themes dream Powder. Their dream powder is triple lab tested 364 00:18:19,880 --> 00:18:25,120 Speaker 3: and contains melatonin, magnesium, rishi elthenine, and nanocbd. 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Use hurdle at checkout for thirty five 378 00:19:08,560 --> 00:19:11,440 Speaker 3: percent off, cause or cancel at any time. 379 00:19:18,680 --> 00:19:20,760 Speaker 2: Yeah, and you just said the buzzword sleep. 380 00:19:20,800 --> 00:19:22,920 Speaker 3: I think that's really important to talk about as well, 381 00:19:22,960 --> 00:19:26,239 Speaker 3: because obviously being out of your own environment, perhaps being 382 00:19:26,280 --> 00:19:28,480 Speaker 3: in a different time zone can definitely be something that 383 00:19:28,560 --> 00:19:31,440 Speaker 3: might throw you off a little bit. What are some 384 00:19:31,560 --> 00:19:34,000 Speaker 3: of your recommendations for someone who's on the road and 385 00:19:34,119 --> 00:19:37,200 Speaker 3: is hoping to get a good sleep while they're enjoying 386 00:19:37,240 --> 00:19:38,040 Speaker 3: themselves as well. 387 00:19:38,720 --> 00:19:41,439 Speaker 1: Alcohol will ruin your sleep. I mean, we know that 388 00:19:41,480 --> 00:19:44,479 Speaker 1: alcohol might help you fall asleep, but it it hinders 389 00:19:44,520 --> 00:19:47,080 Speaker 1: your ability to get good deep sleep or rapid eye movement. 390 00:19:47,200 --> 00:19:49,959 Speaker 1: So if you're going to drink, just know that night 391 00:19:50,000 --> 00:19:51,879 Speaker 1: you're not going to sleep well. If you want to 392 00:19:51,880 --> 00:19:55,560 Speaker 1: have a great sleep, don't have alcohol. Avoid caffeine past 393 00:19:55,680 --> 00:19:59,879 Speaker 1: noon that can impact your sleep. Avoid screen time just 394 00:20:00,040 --> 00:20:03,719 Speaker 1: before bed. That blue light can wake you up and 395 00:20:03,760 --> 00:20:06,560 Speaker 1: tell your brain the alert it's time, it's daytime, it's 396 00:20:06,560 --> 00:20:11,560 Speaker 1: not dinner time. I find that different places I stay, 397 00:20:11,600 --> 00:20:15,119 Speaker 1: there's noise in the background wherever it is, so I 398 00:20:15,119 --> 00:20:19,439 Speaker 1: travel with earplugs and imask. I have an app on 399 00:20:19,480 --> 00:20:24,960 Speaker 1: my phone that's a white noise app. So sometimes that 400 00:20:25,000 --> 00:20:27,200 Speaker 1: white noise just kind of doesn't matter where I am. 401 00:20:27,600 --> 00:20:30,680 Speaker 1: I use one at home as well. Drowns away everything 402 00:20:30,680 --> 00:20:32,919 Speaker 1: else and just sort of lulls me to sleep. I 403 00:20:33,000 --> 00:20:35,520 Speaker 1: like to sleep in a cooler room, so I don't 404 00:20:35,520 --> 00:20:38,159 Speaker 1: know fahrenheit, but in celsius, I like to sleep at 405 00:20:38,160 --> 00:20:42,520 Speaker 1: around nineteen degrees celsius. I set the room temperature. And 406 00:20:42,560 --> 00:20:45,560 Speaker 1: if you're outside the US, every country in the world 407 00:20:45,680 --> 00:20:48,280 Speaker 1: uses celsius, so it might be more helpful to know celsius. 408 00:20:49,400 --> 00:20:52,160 Speaker 1: And so those are the things for me that helped 409 00:20:52,200 --> 00:20:54,400 Speaker 1: me sleep well no matter where I am. 410 00:20:54,960 --> 00:20:57,760 Speaker 3: Yeah, And I mean, I think the next thing that 411 00:20:57,880 --> 00:21:01,680 Speaker 3: I receive messages about is some one who feels a 412 00:21:01,720 --> 00:21:04,480 Speaker 3: little frantic about the fact that maybe they did go travel, 413 00:21:04,560 --> 00:21:06,479 Speaker 3: maybe they did get out, and they're like, oh, I 414 00:21:06,560 --> 00:21:09,240 Speaker 3: just feel like such a blob after traveling. The question 415 00:21:09,560 --> 00:21:12,760 Speaker 3: comes up, like is it really a big deal if 416 00:21:12,800 --> 00:21:15,960 Speaker 3: you gain a couple pounds while you're on vacation. 417 00:21:16,840 --> 00:21:19,359 Speaker 1: No. I mean, first of all, I've never weighed a client, 418 00:21:19,560 --> 00:21:21,640 Speaker 1: so I don't know if they do gain weight while 419 00:21:21,640 --> 00:21:24,520 Speaker 1: they're away. I judge people on their actions or inactions, 420 00:21:24,600 --> 00:21:29,400 Speaker 1: not on the byproduct of those. Yeah, when you're away. 421 00:21:29,400 --> 00:21:33,080 Speaker 1: There's so many factors that could also influence body weight, 422 00:21:33,920 --> 00:21:38,040 Speaker 1: and mainly it's hydration. So when we travel, we fly, 423 00:21:38,160 --> 00:21:40,960 Speaker 1: we tend to retain water. If we're at altitude that 424 00:21:40,960 --> 00:21:42,880 Speaker 1: could affect hydration. If we're in a place where there's 425 00:21:42,920 --> 00:21:45,840 Speaker 1: high sodium foods that could affect hydration. If we're exposed 426 00:21:45,880 --> 00:21:49,600 Speaker 1: to stress or poor sleep, that could affect our hydration 427 00:21:49,720 --> 00:21:52,760 Speaker 1: and our water retention level. So don't weigh yourself, don't 428 00:21:52,760 --> 00:21:56,080 Speaker 1: think about stuff like that, and don't cry over spilt milk. 429 00:21:56,160 --> 00:21:59,200 Speaker 1: So if you have a wonderful trip and you indulge 430 00:21:59,200 --> 00:22:01,240 Speaker 1: a little bit and you feel great about it, don't 431 00:22:01,240 --> 00:22:03,879 Speaker 1: come home and say, oh, I better undo what I 432 00:22:04,040 --> 00:22:05,840 Speaker 1: just did. No, just go back to your routine and 433 00:22:06,520 --> 00:22:08,439 Speaker 1: everything will come back to how it's supposed to be. 434 00:22:08,920 --> 00:22:10,600 Speaker 2: Yeah, I think that's so important. 435 00:22:10,640 --> 00:22:12,679 Speaker 3: Like, I can't even tell you how many friends I 436 00:22:12,880 --> 00:22:15,080 Speaker 3: know that come home from these trips or whatnot, and 437 00:22:15,119 --> 00:22:17,240 Speaker 3: it was like this amazing time, but it's tainted by 438 00:22:17,320 --> 00:22:19,479 Speaker 3: like all this negative self talk they have in their 439 00:22:19,520 --> 00:22:21,840 Speaker 3: head about oh, I've got to do X and Y 440 00:22:21,960 --> 00:22:25,080 Speaker 3: and Z now, and like to your point, just getting 441 00:22:25,119 --> 00:22:28,240 Speaker 3: back to your routine, like that's the most important part. 442 00:22:29,560 --> 00:22:32,960 Speaker 1: Yeah, just you know, people talk about cleanses and fasts 443 00:22:33,000 --> 00:22:34,800 Speaker 1: and all this sort of stuff, But I think it's 444 00:22:34,840 --> 00:22:39,480 Speaker 1: important you you don't do that. Don't don't do something 445 00:22:39,520 --> 00:22:43,400 Speaker 1: unless it's sustainable. Don't do something unless it's enjoyable. Don't 446 00:22:43,400 --> 00:22:47,000 Speaker 1: do something unless it's I always say, if you're a 447 00:22:47,040 --> 00:22:50,639 Speaker 1: parent or an aunt or an uncle, ask yourself, is 448 00:22:50,680 --> 00:22:53,960 Speaker 1: this how I would want a child to eat? And 449 00:22:54,000 --> 00:22:57,520 Speaker 1: if the answer is no, then don't do it. Would 450 00:22:57,520 --> 00:23:00,920 Speaker 1: you want your kid to skip breakfast and lunch and 451 00:23:01,080 --> 00:23:02,960 Speaker 1: fast most of the day and only in a three 452 00:23:03,000 --> 00:23:05,640 Speaker 1: hour window or four hour window? And people said, well, 453 00:23:05,640 --> 00:23:08,000 Speaker 1: of course not, Well then why would you you know, 454 00:23:08,040 --> 00:23:10,560 Speaker 1: would you want to just live off of what was 455 00:23:10,600 --> 00:23:13,600 Speaker 1: that fast that Beyonce did for Dream Girls, lemon juice, 456 00:23:13,680 --> 00:23:16,639 Speaker 1: cayenne and maple syrup, just because you had a vacation. 457 00:23:16,760 --> 00:23:20,520 Speaker 1: So go back to eating well breakfast, lunch, and dinner, protein, 458 00:23:20,560 --> 00:23:22,879 Speaker 1: fiber and healthy fat at each couple. Healthy snacks are 459 00:23:22,920 --> 00:23:28,040 Speaker 1: out the day, walk, exercise, go to bed, and that's it. 460 00:23:28,760 --> 00:23:30,919 Speaker 3: Yeah, and I think something else that we haven't covered 461 00:23:31,000 --> 00:23:34,280 Speaker 3: just yet. Obviously a lot of these things when you're 462 00:23:34,280 --> 00:23:36,320 Speaker 3: trying to keep them in mind, and it's just you, 463 00:23:36,480 --> 00:23:38,480 Speaker 3: that's one thing. But if you're traveling with a group, 464 00:23:38,520 --> 00:23:40,959 Speaker 3: whether it's your family or friends, and you have in 465 00:23:41,000 --> 00:23:44,080 Speaker 3: your mind one thing, like certain goals or certain things 466 00:23:44,080 --> 00:23:46,119 Speaker 3: that you want to be mindful of, and other people 467 00:23:46,520 --> 00:23:48,920 Speaker 3: may be throwing you off of those things a little bit, 468 00:23:49,000 --> 00:23:52,040 Speaker 3: how do you handle if your travel companion, so to speak, 469 00:23:52,080 --> 00:23:53,960 Speaker 3: are making it hard to stay healthy. 470 00:23:54,800 --> 00:23:58,000 Speaker 1: Pick your travel companions very carefully. Pick a life minded 471 00:23:58,040 --> 00:24:02,000 Speaker 1: travel companion, and so that you don't necessarily always have 472 00:24:02,119 --> 00:24:05,200 Speaker 1: to stick together. And just because they're ordering something debochrous 473 00:24:05,200 --> 00:24:06,919 Speaker 1: and you're not in the mood for it, doesn't mean 474 00:24:06,960 --> 00:24:08,359 Speaker 1: you have to be there. Maybe you just have a 475 00:24:08,359 --> 00:24:14,080 Speaker 1: piece of theirs. I think, whenever possible, have two hotel rooms. 476 00:24:14,119 --> 00:24:17,000 Speaker 1: But if that's not always the case, then your plugs 477 00:24:17,000 --> 00:24:20,160 Speaker 1: and imask and white noise can be very very helpful. 478 00:24:20,160 --> 00:24:23,639 Speaker 3: And on that note, even like communicating right, Like, if 479 00:24:23,680 --> 00:24:25,720 Speaker 3: you're traveling with these people, hopefully you have good enough 480 00:24:25,760 --> 00:24:28,240 Speaker 3: relationship with them that you can say something like, Hey, 481 00:24:28,280 --> 00:24:30,840 Speaker 3: this is really meaningful to me, Like tomorrow, I'm going 482 00:24:30,920 --> 00:24:33,000 Speaker 3: to like head out for fifteen twenty minutes before we 483 00:24:33,040 --> 00:24:35,520 Speaker 3: get the day started and do some whatever you want 484 00:24:35,600 --> 00:24:38,960 Speaker 3: to do. And they should respect that because again, you're 485 00:24:39,000 --> 00:24:40,960 Speaker 3: on the road with them, so hopefully they know you 486 00:24:41,040 --> 00:24:42,679 Speaker 3: well enough to know that it means something to you. 487 00:24:43,160 --> 00:24:45,600 Speaker 1: Yeah, identify what are the things they want to do 488 00:24:45,640 --> 00:24:47,080 Speaker 1: that day, what are the things you want to do, 489 00:24:47,560 --> 00:24:50,280 Speaker 1: Find where they overlap join each other for those and 490 00:24:50,320 --> 00:24:52,080 Speaker 1: the rest of it. You don't necessarily have. 491 00:24:52,080 --> 00:24:54,159 Speaker 3: To be with them totally. And then the other thing 492 00:24:54,200 --> 00:24:57,240 Speaker 3: that you mentioned, you said you pack fiber. I'm mentioned 493 00:24:57,320 --> 00:24:59,479 Speaker 3: I packed athletic greens. There are some other things that 494 00:24:59,520 --> 00:25:01,480 Speaker 3: you can all so bring with you when it comes 495 00:25:01,480 --> 00:25:04,719 Speaker 3: to traveling that may help you kind of stick to 496 00:25:04,760 --> 00:25:05,600 Speaker 3: some healthy things. 497 00:25:05,600 --> 00:25:07,360 Speaker 2: You talked about that app that you keep on your phone. 498 00:25:07,520 --> 00:25:10,159 Speaker 3: When I went to Italy recently, I brought like a 499 00:25:10,200 --> 00:25:12,360 Speaker 3: mini band with me, which isn't something that I use 500 00:25:12,440 --> 00:25:15,560 Speaker 3: really regularly here, but I found myself really leaning into 501 00:25:15,640 --> 00:25:16,439 Speaker 3: it when I was away. 502 00:25:17,680 --> 00:25:21,000 Speaker 1: Bringing a small fitness tool that's light and easy to 503 00:25:21,080 --> 00:25:24,480 Speaker 1: pack can definitely be helpful. I have the added benefit 504 00:25:24,560 --> 00:25:28,080 Speaker 1: of designing most of the four seasons hotel gyms around 505 00:25:28,119 --> 00:25:31,119 Speaker 1: the world, so I kind of have my own gym 506 00:25:31,240 --> 00:25:34,200 Speaker 1: most cities I go to, which I know is not 507 00:25:34,280 --> 00:25:37,159 Speaker 1: an option for everyone, but I'm just rubbing it in 508 00:25:37,160 --> 00:25:43,960 Speaker 1: that it is for me. Also, regardless of whether your 509 00:25:44,000 --> 00:25:46,480 Speaker 1: state of four seasons or not, every hotel should have 510 00:25:46,480 --> 00:25:48,480 Speaker 1: a set of dumbells, and every hotel should have a bench, 511 00:25:48,520 --> 00:25:51,439 Speaker 1: And at the very least you've got access to those tools, 512 00:25:51,480 --> 00:25:55,520 Speaker 1: and if you don't, being in your room, you can 513 00:25:55,560 --> 00:25:58,440 Speaker 1: train most of your body. Traveling with a TRX suspension 514 00:25:58,480 --> 00:26:01,320 Speaker 1: strap sometimes is good helps people. A couple sliders is 515 00:26:01,359 --> 00:26:04,560 Speaker 1: good for people. Sometimes I've got my Fitbit, so wherever 516 00:26:04,560 --> 00:26:06,280 Speaker 1: I am, I keep track of how many steps I've 517 00:26:06,320 --> 00:26:09,119 Speaker 1: taken that day or the quality of my sleep. I 518 00:26:09,119 --> 00:26:11,600 Speaker 1: think that's really really helpful. And I am a big 519 00:26:11,640 --> 00:26:17,119 Speaker 1: believer in recovery. So I'll use the little travel hyper 520 00:26:17,160 --> 00:26:20,080 Speaker 1: rice Go. It's a hyper vote go for HiPE rice 521 00:26:20,119 --> 00:26:23,400 Speaker 1: and it's a smaller percussive web gun, and so I'll 522 00:26:23,480 --> 00:26:24,960 Speaker 1: use that to chill me out at the end of 523 00:26:24,960 --> 00:26:27,520 Speaker 1: the day before I sleep, or for recovery, or if 524 00:26:27,520 --> 00:26:29,000 Speaker 1: I'm in my very room doing work or on a 525 00:26:29,000 --> 00:26:32,159 Speaker 1: phone call, just be working on my ITV or my 526 00:26:32,240 --> 00:26:35,520 Speaker 1: glutes quietly on the call. So those are some of 527 00:26:35,520 --> 00:26:36,639 Speaker 1: the things I like to travel with. 528 00:26:37,080 --> 00:26:39,560 Speaker 2: Yeah, definitely. And then the last thing that I wanted 529 00:26:39,600 --> 00:26:40,040 Speaker 2: to point out. 530 00:26:40,080 --> 00:26:42,680 Speaker 3: I know we talked about looking into seeing where something 531 00:26:42,720 --> 00:26:45,280 Speaker 3: like a set of stairs might be local to the area, 532 00:26:45,359 --> 00:26:47,000 Speaker 3: but there are tons of other things that you can 533 00:26:47,040 --> 00:26:49,760 Speaker 3: do a little bit of recon on before you get 534 00:26:49,800 --> 00:26:52,200 Speaker 3: on the road, whether it's like where like the big 535 00:26:52,240 --> 00:26:54,800 Speaker 3: park like Central Park in New York is in that area, 536 00:26:54,960 --> 00:26:57,679 Speaker 3: or something as simple as like a bike path or 537 00:26:57,680 --> 00:26:59,960 Speaker 3: a running path, right, Like, there's just so many things 538 00:27:00,240 --> 00:27:02,480 Speaker 3: that don't take a lot of effort to find, but 539 00:27:02,680 --> 00:27:04,400 Speaker 3: if you do it ahead of time, you'll be more 540 00:27:04,520 --> 00:27:09,359 Speaker 3: likely to go scope them out once you get there. Absolutely, Yep, definitely, 541 00:27:09,440 --> 00:27:12,040 Speaker 3: all right, Well, so many good tips here, Harley. 542 00:27:12,280 --> 00:27:14,040 Speaker 2: Anything else you want to add to the mix before 543 00:27:14,080 --> 00:27:14,840 Speaker 2: I let you go. 544 00:27:17,480 --> 00:27:23,400 Speaker 1: Well, gosh, some of the ways that I might personally 545 00:27:23,480 --> 00:27:25,479 Speaker 1: be able to help someone's travels are again, if you're 546 00:27:25,480 --> 00:27:29,320 Speaker 1: staying in a four seasons property. Many of them have 547 00:27:29,440 --> 00:27:35,160 Speaker 1: a gym by Harley, and you'll notice they're not anything 548 00:27:35,280 --> 00:27:38,160 Speaker 1: like a hotel or a hospitality fitness center you've stayed 549 00:27:38,160 --> 00:27:41,440 Speaker 1: at before. I go down to the nitty gritty of 550 00:27:42,240 --> 00:27:44,840 Speaker 1: even having multiple sets of dumbbells for people with larger 551 00:27:44,880 --> 00:27:50,560 Speaker 1: diameter versus smaller diameter, palm grips, smaller increments versus bigger increments. 552 00:27:50,760 --> 00:27:54,720 Speaker 1: Special flooring, four different types of flooring that we use, 553 00:27:55,200 --> 00:27:57,600 Speaker 1: some for friction, some for freeweight, some for cardios, some 554 00:27:57,680 --> 00:28:01,120 Speaker 1: for group fitness. So I kind of dive deep into 555 00:28:01,119 --> 00:28:03,359 Speaker 1: that for those of you also who want to do 556 00:28:03,400 --> 00:28:05,680 Speaker 1: short workouts. If you go to Alamos and you check 557 00:28:05,680 --> 00:28:08,640 Speaker 1: out the content I have there, pretty soon you'll see 558 00:28:08,760 --> 00:28:11,880 Speaker 1: in a lot of hotels around the world a form unit. 559 00:28:12,320 --> 00:28:14,200 Speaker 1: So if you go to formlife dot com f O, 560 00:28:14,280 --> 00:28:16,960 Speaker 1: R M, E l I f V dot com, you'll 561 00:28:17,000 --> 00:28:20,520 Speaker 1: see first there was the mirror, and then tonal and 562 00:28:20,560 --> 00:28:23,200 Speaker 1: then Form and so you'll see a lot of great 563 00:28:23,840 --> 00:28:26,359 Speaker 1: short intents or longer workouts that you can do in 564 00:28:26,359 --> 00:28:28,720 Speaker 1: your hotel room from it anywhere. So there's a lot 565 00:28:28,760 --> 00:28:31,399 Speaker 1: of different ways where I will be in your life, 566 00:28:31,400 --> 00:28:33,919 Speaker 1: whether you want to help you be healthy when you 567 00:28:33,960 --> 00:28:35,200 Speaker 1: travel around the world. 568 00:28:35,440 --> 00:28:37,720 Speaker 3: And if they want even more of you in their life, 569 00:28:37,720 --> 00:28:40,440 Speaker 3: how do the hurdlers follow along with you on social media? 570 00:28:40,520 --> 00:28:41,440 Speaker 2: Give them your information? 571 00:28:41,640 --> 00:28:47,680 Speaker 1: Yeah, Harley Pastrnak on Instagram, I have a TikTok now apparently, 572 00:28:47,760 --> 00:28:52,200 Speaker 1: Harley Pastornac apparently, thank you Rickel for making me seem 573 00:28:52,200 --> 00:28:53,040 Speaker 1: cool and relevant. 574 00:28:53,160 --> 00:28:57,480 Speaker 3: Listen amazing Well, I'm over at Emily Abodi and at 575 00:28:57,560 --> 00:28:58,360 Speaker 3: Hurdle Podcast. 576 00:28:58,440 --> 00:29:01,320 Speaker 2: Another Hurdle conquered. Catch you guys next time.