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Speaker 1: New week, New Hurdle Moment.

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Speaker 2: Emily A Badi here, coming to you from Los Angeles,

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Speaker 2: excited to bring you this week's installment of Hurdle Moment

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Speaker 2: from Hurdle, a podcast that talks to everyone from entrepreneurs

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Speaker 2: to top CEOs and athletes about how they've gotten through

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Speaker 2: tough times hurdles of sorts by leaning into wellness. Today,

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Speaker 2: I feel like it's only appropriate to chat about healthy travel,

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Speaker 2: suggestions to be just a little bit smarter when you're

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Speaker 2: on the move, and to do that, I'm asking my

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Speaker 2: good friend here, Betina Gozo, for a little bit of help.

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Speaker 2: Betina is a Nike Master trainer and all around badass

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Speaker 2: and just one of the kindest, most wonderful humans. Before

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Speaker 2: we get into another stellar episode of Hurdle where I'm

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Speaker 2: talking about travel, it's the perfect segue to talk about

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Speaker 2: my partner, Rollaco Way of Life athletic company named the

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Speaker 2: go to brand for exercising on the road by travel

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Speaker 2: and Leisure. We'll Goo focuses on the basics. They create

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Speaker 2: fashionable and fuss free gear that actually makes life and

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Speaker 2: workouts so much easier when you're on the move.

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Speaker 1: Their leggings have a sweatproof pocket.

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Speaker 2: That is my go to for when I'm trying to

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Speaker 2: stash my keys and my phone and my cards and

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Speaker 2: everything I need to get me wherever I want to go,

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Speaker 2: whenever I want to do it. If you're packing a

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Speaker 2: pair of leggings for your next trip, these are it.

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Speaker 2: Check them out at wollico dot com and on Instagram.

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Speaker 2: It's at Wollaco Women. It's Wolaco Woman. Now let's talk

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Speaker 2: about traveling. But Tina, we travel a lot. Oh my gosh, yes, yeah,

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Speaker 2: a lot, a lot. And so you told me earlier

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Speaker 2: that you're on a plane like every other week.

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Speaker 1: Oh my yes, yeah, that's a lot.

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Speaker 3: It is a lot.

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Speaker 1: And when you're doing I mean, are you exhausted?

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Speaker 3: I am, but I have. I feel like I've mastered

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Speaker 3: my travel hacks. I mean I cherish my sleep more

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Speaker 3: than anything, so the thing that I protect the most, Yeah,

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Speaker 3: I feel like that's one of the most important things

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Speaker 3: to recharge.

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Speaker 2: Well, I'm so excited to hear your tips as always

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Speaker 2: today as you're listening.

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Speaker 1: If you have anything that you want to throw our

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Speaker 1: way that are.

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Speaker 2: Your top level healthy suggestions, I want to hear your input.

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Speaker 2: Feel free to reach out to us tag me at

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Speaker 2: Hurdle Podcast at Emily Body. You can find Betina on

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Speaker 2: Instagram at Bettina gozo b E t I n A

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Speaker 2: g o z.

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Speaker 1: Oh.

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Speaker 2: Yeah, awesome, and that's it with that. Let's get to hurdling. Okay,

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Speaker 2: so travel, we do it a lot. I'm here traveling

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Speaker 2: in La right now. Where are you off to next?

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Speaker 3: I am going to Utah this Thursday.

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Speaker 2: I know, can keep track of anything, can't get track

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Speaker 2: of anything, but I swear I'm sure you get this too.

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Speaker 2: A lot of people reach out to me asking how

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Speaker 2: they stay on track when they're on the move, and

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Speaker 2: it's hard.

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Speaker 3: Yeah, it's really tough.

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Speaker 1: It's really tough.

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Speaker 2: And it's tough because you want to indulge when you're away,

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Speaker 2: no matter if it's business travel or if it's for fun.

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Speaker 1: When you're not at.

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Speaker 2: Home, you feel like it's like a big opportunity to

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Speaker 2: try new things, which you can do, but you just

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Speaker 2: got to do it smart.

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Speaker 1: Yes, all right, So let's run through some healthy travel tips.

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Speaker 2: My first easy trip for being a little bit one

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Speaker 2: percent healthier when you travel is bringing your own water bottles.

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Speaker 2: Hydration so important, so important. I find that if I

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Speaker 2: bring a water bottle with me. I'm more likely obviously

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Speaker 2: to drink from it. It's like, when it's in plane sight,

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Speaker 2: it's you're not gonna you're gonna use it, yep. And

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Speaker 2: when it's not, and I'm like, I'll make an excuse like, oh,

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Speaker 2: I don't want to buy a water bottle out of

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Speaker 2: the counter.

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Speaker 3: Are expensive.

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Speaker 2: They're expensive, and I mean, I'm not crazy about this

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Speaker 2: whole plastic thing, but people are really worried about the plastic.

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Speaker 1: So bring your own water bottle. Fill it up.

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Speaker 2: I'd say most of the airports now have the fill stations,

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Speaker 2: or you can always walk up to.

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Speaker 1: Any bartender and just ask them to do it for you.

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Speaker 2: Okay, Next up, Betina, you have a tip about fasting

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Speaker 2: on planes.

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Speaker 3: Yes?

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Speaker 1: Can you tell me about this?

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Speaker 3: Yes? So I try to fast into the time zones

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Speaker 3: that I'm going into. So that helps you set your

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Speaker 3: circadian rhythms. At least That's what I've run in research

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Speaker 3: and it's helped me so much. So if I know,

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Speaker 3: if I'm going to the East Coast and I normally

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Speaker 3: eat from like nine to eight, I'll start fasting in

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Speaker 3: that time zone that I'm going into.

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Speaker 1: Interesting in the doctoring.

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Speaker 3: So like if I'm going back or if I'm going

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Speaker 3: into New York and I know it's going to be

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Speaker 3: eight o'clock by the time I get there, I try

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Speaker 3: to eat in the time zone that i'm going to. Like,

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Speaker 3: so if I'm in LA, I'll stop eating at five.

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Speaker 1: Got it? Okay? You genuinely see a difference or I

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Speaker 1: feel a difference.

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Speaker 3: Feel a difference. It's been a game changer, especially when

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Speaker 3: I travel overseas. It's been huge. And I also try

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Speaker 3: to sleep in the time zones that I'm going.

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Speaker 1: As well, which is a good trick.

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Speaker 2: You did mention that sleep is a priority for you,

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Speaker 2: and it definitely needs to be a priority even when

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Speaker 2: you're away from home, even if you're dealing with meetings

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Speaker 2: or what have you. It's just making the time for

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Speaker 2: something that should be important for you and your body,

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Speaker 2: because with the jetly it can be so difficult. I

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Speaker 2: know here in LA, I find myself crashing so early.

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Speaker 2: It'll be like nine thirty at night, which feels like

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Speaker 2: twelve thirty for me, and I'm like, get me into bed.

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Speaker 1: I cannot be in public anymore. I literally like fall

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Speaker 1: asleep sitting up at dinner or whatever.

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Speaker 2: I am so sleep is important and trying to get

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Speaker 2: as much as possible. I'm not saying you need to

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Speaker 2: skip out on doing fun things with family or friends

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Speaker 2: or going to dinner or whatever, but then if you're

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Speaker 2: going to be at dinner or out until eleven or

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Speaker 2: twelve at night, then make sure you start yourself a little.

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Speaker 1: Bit later to the next day.

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Speaker 2: Yes, it's all about flexing and like finding how to

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Speaker 2: fit in all of the priorities simultaneously.

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Speaker 1: Next tip, sanitizing.

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Speaker 2: It's like a funny thing to talk about, but it

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Speaker 2: is really important.

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Speaker 3: There's so many germs on planes, just walking around and

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Speaker 3: if you're you know you're traveling. I mean, I know

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Speaker 3: if Kirsty's traveling here too. She loves those those like bikes, Yeah,

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Speaker 3: those Citi bikes, city bikes and like you know how

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Speaker 3: many people touch those a.

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Speaker 1: Day jump bike. Yes, they're everywhere it.

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Speaker 3: Bring your hand sanitizer, bring wipes with.

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Speaker 2: You, yeah, and especially be careful if you don't have

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Speaker 2: time to do it, like right after you write something

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Speaker 2: like that, avoid touching your face because the last thing

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Speaker 2: you want if you're not sanitizing is then to get

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Speaker 2: a cold and get sick, and you'll find a lot

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Speaker 2: of the time. You read so many of these articles

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Speaker 2: that flight attendants are like the geremiest place is the plane,

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Speaker 2: and they are like bathing in hand sanitizer. So just

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Speaker 2: just wash your hands, sanitize and stave off those germs.

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Speaker 1: Next healthy travel tip, let's talk about alcohol.

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Speaker 2: It's hard, I think, especially again, whether it's business or

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Speaker 2: with friends, you find that getting together, if you do

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Speaker 2: consume alcohol, it's like a chance to celebrate a little bit,

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Speaker 2: and so with that celebration.

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Speaker 1: Can come a lot of alcohol.

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Speaker 2: You got what I've done, and this is really something

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Speaker 2: that I've kind of stried to stick to this year

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Speaker 2: is max out at two drinks a night. And I know, like,

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Speaker 2: oh my god, there are going to be so many

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Speaker 2: really healthy people and experts that will tell you that,

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Speaker 2: you know, drinking two drinks a night for four nights

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Speaker 2: in a row is a lot and.

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Speaker 1: You should slow down.

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Speaker 2: But realistically, before I impose this for myself, I would

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Speaker 2: mindlessly go through almost an entire bottle of wine, just

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Speaker 2: like sitting at dinner with a friend, and do that

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Speaker 2: night after night after night, and then your body like

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Speaker 2: really feels that it's.

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Speaker 3: Already going to be super stressed. From traveling alone, and

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Speaker 3: then you're adding more stress to it because it has

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Speaker 3: to metabolize that alcohol. And then if you have a

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Speaker 3: whole bottle of wine in your body, then it's going

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Speaker 3: to take longer to metabolize everything else and just makes

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Speaker 3: your body work harder.

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Speaker 2: Right, And if your body is so busy working, then

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Speaker 2: when you get into bed that night, that means that

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Speaker 2: you won't sleep as well either, hitch, which is not

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Speaker 2: ideal for anyone. All right, Next healthy travel tip, schedule

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Speaker 2: your workouts like they are meetings.

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Speaker 1: I get this question so much.

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Speaker 2: How do you find the time to work out when

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Speaker 2: you're on the road, And it's because I plan for it, right.

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Speaker 2: I think one of the best things that you can

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Speaker 2: do when you're on the move is look for ways

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Speaker 2: to move in the city or the special place that

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Speaker 2: you are visiting. So this is your opportunity to try

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Speaker 2: something new. For me, I'm a huge runner. That means

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Speaker 2: that I get to get out and explore, and what

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Speaker 2: better way to do that than on my own two feet.

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Speaker 2: But it's also like trying new studios, trying a new hike.

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Speaker 3: I love trying new studios, a different shop, especially going

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Speaker 3: to New York yeah, so many and out here there's

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Speaker 3: so many yeah yeah.

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Speaker 1: And it's a good way to bond with people.

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Speaker 2: Again, that isn't sitting over alcohol, which isn't eating or drinking,

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Speaker 2: although traveling and eating is a lot of fun fun,

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Speaker 2: So let's talk on that for a second. When we

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Speaker 2: talk about eating, when we are all over the place,

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Speaker 2: it can feel a little overwhelming because again you do

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Speaker 2: want to try everything, but what I have done, and

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Speaker 2: I'm interested to know what you do. I'll like pick

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Speaker 2: one meal a day where I'm going to like go

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Speaker 2: outside the box. So if I know like that, I'm

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Speaker 2: gonna go like classic La example, like if I'm going

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Speaker 2: to go to Nobu and it's not going to be

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Speaker 2: like a one role kind of thing because it.

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Speaker 1: Why would you do that?

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Speaker 2: So if it's if I know, like dinner is going

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Speaker 2: to be the big thing, then I'm going to like

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Speaker 2: reel it in for breakfast and lunch.

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Speaker 3: Yes, that's such a good way because the bottom line

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Speaker 3: is you don't want to have too many calories in

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Speaker 3: the day, so at least limit your morning calories, limit

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Speaker 3: your lunch or maybe even internet it fast or we

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Speaker 3: have some time of stories of eating for that day.

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Speaker 1: Right.

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Speaker 2: And I think also the thing to go with that

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Speaker 2: is that I again like I'm like, my eyes are

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Speaker 2: big for my stomach.

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Speaker 1: I like want to try everything.

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Speaker 2: I'm like, oh, there's a donut place, and there's a

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Speaker 2: great asi e bowl place, and then I also want

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Speaker 2: to go to Nobu and I want to want.

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Speaker 1: To do all the things.

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Speaker 2: The thing that I remind myself every time I feel

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Speaker 2: like I'm totally overindulging is I feel so much better

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Speaker 2: when I feel lighter and not way down and just

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Speaker 2: not like so full, like in needing those two to

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Speaker 2: three hours between my meal to really digest.

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Speaker 1: Like I never want to be bogged.

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Speaker 2: Down when I'm traveling, just because I feel so full

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Speaker 2: all the time, which definitely is something that I struggled

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Speaker 2: with totally before.

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Speaker 3: Yeah, and if you're someone that loves to work out,

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Speaker 3: like plan it on a day that you know you

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Speaker 3: had a really high intense work out, because the at

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Speaker 3: least your metabolisms kickstart and you'll feel okay eating all.

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Speaker 1: That food that day exactly exactly.

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Speaker 2: And then something you mentioned snacks, Oh, yeah, what's your

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Speaker 2: snack strategy when you're on the mosh?

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Speaker 3: I always bring so I have a lot of like

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Speaker 3: resealable bags. We're talking about the plastic resillable silicon bags.

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Speaker 3: I pack with like pistachios or snacks that I would

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Speaker 3: buy at the airport or I would buy anyway, and

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Speaker 3: just pack them up and I just go, you know,

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Speaker 3: and get them from the bulk section and then pack

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Speaker 3: them up in little bags so then I have them

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Speaker 3: all with me all everywhere, or X.

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Speaker 1: Bars or whatever. It goes back to the idea of

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Speaker 1: like bring your own water bottle.

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Speaker 2: If you bring snacks, then you'll lean into those instead

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Speaker 2: of getting exactly The thing that I definitely struggle with

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Speaker 2: a little bit on that though, is that like, right

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Speaker 2: at the beginning of the trip, when I have all

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Speaker 2: the snacks I need to not eat all the sacks

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Speaker 2: of one. I'll be like on the plane, I'll be like, oh,

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Speaker 2: I have four kind bars and five bags of almonds,

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Speaker 2: And then I'm like, oh, well, if I eat two bags.

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Speaker 1: Of almonds and a kind bar, it's totally fine. That's

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Speaker 1: not the goal.

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Speaker 2: The goal is to pack healthier snacks so you avoid

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Speaker 2: the snacks that you'll regret having later and to disperse

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Speaker 2: them over your trip. But I'm just saying this so

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Speaker 2: you can know that if you also struggle with excessive snacking.

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Speaker 1: You are not all alone. You are not alone all right.

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Speaker 2: And then second to last healthy travel tip again talking

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Speaker 2: flying skincare. So I only recently got into skincare, and

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Speaker 2: you can hear me talk about this in the Hurdle

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Speaker 2: where I sit down with the two founders from Heyday.

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Speaker 2: I really you're so sweet to me that I really

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Speaker 2: prioritize it when I travel if I forget about it

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Speaker 2: everywhere else. The two biggest things that I do when

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Speaker 2: I travel. I moisturize when I get on the plane.

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Speaker 2: That's great, right when I get there. And then about

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Speaker 2: like as we're getting toward the end of the flight,

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Speaker 2: I will go to the bathroom. I will like wash

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Speaker 2: my face and then I will moisturize again.

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Speaker 1: Yeah.

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Speaker 2: I love though a nice little eye gel or a

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Speaker 2: face mask, but that really depends on my personal location

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Speaker 2: in the plane, or you can.

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Speaker 1: Have one of those.

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Speaker 3: I have like a it's not a jade roller. You

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Speaker 3: can use a jade roller too, but I have like

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Speaker 3: an I cream one that's just like a metal thing

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Speaker 3: that like helped just kind of deep off my eyes

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Speaker 3: and just helps me bring more circulation in my face.

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Speaker 1: Yeah, what's your what's your planes can guarantine?

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Speaker 3: I have I have some spray a toner, okay, and

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Speaker 3: I just put some moisturizer on there. If I'm going

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Speaker 3: somewhere ward's to be sunny, I always put sunscreen on.

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Speaker 1: Is it the fresh yes, the fresh toner, well, the

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Speaker 1: fresh donor.

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Speaker 2: It's so good. Oh and I know you're wondering what

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Speaker 2: my moisturizer is. Obviously it's super goop and it also

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Speaker 2: has its.

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Speaker 3: Well that's important. Where your sunscreen?

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Speaker 1: Love it? Okay. Last, healthy travel hip is have fun.

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Speaker 2: Remember like you are traveling, whether it's for business or

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Speaker 2: for pleasure, you have the opportunity to explore somewhere new,

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Speaker 2: to do something different, and to like find a little

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Speaker 2: bit of downtime outside the parameters which can be your

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Speaker 2: hectic every day. Remember you need to put your mental

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Speaker 2: health first. You need to put you first. Fine time

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Speaker 2: to exhale, to enjoy yourself, and don't be just too strict.

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Speaker 1: You know, we give you these.

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Speaker 2: Rules as a suggestion of strategies that work for us,

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Speaker 2: But by no means am I saying like go on

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Speaker 2: a vacation and like don't drink the Pinia Galata. Like

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Speaker 2: drink the Pinia Galata. No drink the Pinia Glatta. Breathe

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Speaker 2: a little. But remember there's balance, and that's what this

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Speaker 2: all comes back to, right, finding balance.

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Speaker 1: Yeah, Patina, thanks for rapping about this with me today.

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Speaker 2: Yeah, you know the drill at Emily Body at Hurdle

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Speaker 2: podcast at Patina Gozo. We want to talk about traveling

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Speaker 2: with you, so message us as always if you need

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Speaker 2: anything else. Emily at Hurdle dot u s another Hurdle conquered.

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Speaker 1: Catch you guys next time. Damn wa whoa Hello