Mind Body Fitness

Warm weather is here at last!  Time to venture into the great outdoors for some fun summer activities that will help you stretch both your body and your mind. Head outdoors for picnicking, exploring food festivals, flea markets, and/or hitting the road on your bike — the list is endless.  Here are five ways to plan a local adventure that will take you outside and get you exploring.

1. Picnic in the park

Leave your electronics at home, grab a meal and hit a nearby open space, be it the park, the beach or your local baseball field. Take time on the evenings, weekend and even during your lunch break to unplug and connect with your breathing, your friends, family and if you’re able to squeeze in a workout, even better.

2. Play tourist in your own town

Plan ahead and do something touristy in your own city.  Maybe you want to take a chocolate making class or grab some friends and play paintball or do a wine tasting tour.  Get outside and check out the variety of fun offerings your city has ready for you to experience.

3. Outdoor movie screening under the stars or a concert in a park

Many cities often turn parks into outdoor venues for summer concerts or movie screenings in the evening. Gather friends, pack a picnic dinner, and enjoy the warm summer evenings with others.  While it may not be a physical activity, relaxing and resting is so underrated, and the intimacy you create will friends and family by spending time together in a fun setting is great for your health, too!

4. Take a hike

Lace up your hiking boots and explore the great outdoors! Do a quick internet search to find the most scenic paths in your town and head out on an adventure to find and the most Instagram-worthy spot on the trail. Make it happen!

5. Plan a day trip to the beach

Depending on your location, a short drive can usually get you to a beach, river or lake. Pack a picnic lunch, sunscreen, towels, a good book — frolic and enjoy a relaxing beach day.  You deserve it!

Need helping planning an adventure?  Contact us, let us host Yoga in the park or stretch class at the beach for your team.

When work takes you out of town, you don’t have to give up your exercise, meditation, yoga, nutrition, or sleep routine. With a little planning and a touch of discipline, you can maintain your healthy habits and maybe even be inspired to try new ones! Here at Goomi, we’re well versed in taking health and wellness with us wherever we go. These are some tips that keep us on our path.

1. Make a conscious decision and commit

Before you even pack your bags for your business trip, pledge to stick to your exercise and eating plan. A business trip isn’t necessarily a vacation, so it doesn’t need to be an excuse to divert from your daily walk, meditation, balanced eating or sleep ritual. Take a dedicated moment to promise yourself you will continue on your healthful path while you’re away. Write it down or create a note on your phone if that’s more effective for you!

2. Plan your sessions

Being on the road doesn’t mean your good-for-you lifestyle has to go on a trip too. A little preparation goes a long way when there are miles between you and home. Just like the convention you’re attending segments your schedule, make a date with your yoga, jogging, resistance training, mindfulness or all of the above and include it in your daily agenda. Here are some ways we use the planning process to stay on track:

– Find the time. Even mini self-care increments can be effective!  As little as three minutes of meditation can be powerful for grounding, focus, and staying ahead of the travel hustle bustle. Google “3-minute Meditation” and find a wealth of guided resources for almost instantaneous bliss.

– Schedule your sleep. Really – as in, put your bedtime and wake up call in your calendar. Time zones and new surroundings can interrupt sleep patterns. Do your best to be in bed by a specific time so you can get adequate zzz’s. There’s nothing worse than being off your game because of a lack of pillow time! Try these strategies from the National Sleep Foundation to fend of jet lag.

–           Scope out accommodations that support your wellness and stay there. Look for loaded hotel gyms or surrounding parks and trails. Some hotels even offer in-room yoga mats and treadmills with accompanying programming on the in-room Smart TV – so take advantage.

– There’s an app for that! Utilize Yelp to find nearby restaurants and grocery stores ahead of time that offer fuel aligned with your plan. Just type in “healthy food” and let the reviews guide you.

– Use the trip as a way to discover what you love to do. Did you know you could use Class Pass in 40 cities? The discount program let’s you try fitness classes at a variety of studios. There’s nothing like trying a new modality to inspire you with innovative moves and group energy.

– Make friends with the hotel concierge. Call ahead of time and ask about the hotel’s fitness amenities or surrounding area resources. Nearby gyms, boutique studios, pools, massage therapists, personal trainers and restaurants often offer discounts to hotel guests, so don’t forget to ask about perks during your stay. 

3. Pack more than just clothes and toiletries

We know baggage weight limits can affect what you bring along, but even if you’re going minimal, stashing a few essentials can be a lifesaver when the only thing to eat on the plane or at an out-of-town meeting is a fried sugary fat bomb. Don’t fall into the trap of indulging just because it’s in front of you – have an option handy. And if there’s nowhere to workout, it’s amazing what you can do in your hotel room with just your body and a YouTube video.

Here are a few more ideas for your healthy survival kit:

– Protein bars (We’re currently obsessed with RX Bars.)

– Protein/collagen/green powders

(Transfer these into a resealable bag with the scoop and don’t forget a shaker cup.)

– Jerky, trail mix and tuna/salmon packs

– Multivitamin and Wellness Supplements 

(We love EmergenC and  Wellness Formula to fend off travel bugs and Natural Vitality Calm for pre-bedtime magnesium.)

– Resistance Bands

(Because they’re lightweight, take up virtually no space in your luggage and there’s nothing like a little muscle pump for energy before a big meeting. Try this 5-minute full body workout.)

4.  Be flexible

We don’t mean in your hamstrings – although that’s a body bonus! Your workouts and meals might not look exactly the way they do at home and that’s ok! Be easy on yourself if things don’t go exactly according to plan. If you can only dedicate a few minutes to your mindfulness practice, have to cut a workout short or the kitchen cooked your chicken breast in a stick of butter – it’s ok. Just do your best! As long as you mostly stick to your plan, you can be confident that your business trip won’t derail your wellness goals.

Inspired to stay on track during your next business trip? Infuse every workday with more health by bringingGoomito your office! Learn more about how we bring wellness to your workplacehere.

Walking is a great way to get in some light cardio, squeeze in 30 minutes of exercise and may even allow you to catch up with a friend in a meaningful way. You can even get your walking in by walking your kids to school and back for an extra 5,000 steps a day.

Walking is great because it requires no gym membership and no extra equipment, which makes it a simple thing to add into your schedule since you can do it anywhere, anytime.  So, grab a water and let’s go!

Make a plan

Whether you’re walking with a buddy or solo with some good music, the first thing you’ll want to do is to get it on the calendar. Setting up a schedule and sticking to it is the hardest part for most people when faced with establishing a walking routine.  But by getting it on the calendar you’ll take out all of the stress and guess work and it actually becomes easier. For more benefits of working out with a friend click here:

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Find an inspiring, easy spot

If possible, find a space that offers some inspiration—the beach, a hiking trail,  or a local park, but also make sure it’s easy for you to get to on a regular basis.  Getting out into the fresh air and taking in nature’s beauty is great for the soul and can fuel your fire through that extra mile. (For a list of National Parks in the U.S., go here).

Set the pace

Once you’ve selected the when and where, it’s time to take a closer look at what you’ll be doing.  If you haven’t been walking routinely and you’re hesitant to go in guns blazing, it’s okay to start slowly.

Ready – Set – Go!

Here are a few tips for a great walking experience:

1. Warm Up: While you may only be walking, it’s still important to warm up properly. Start out with a five minute slower pace to get the blood pumping then pick up the pace. (I think this can be deleted, but you might want to keep it in here)

2. Posture: Suck in your belly and pump your arms when walking to strengthen your core and involve more of your muscles.

3. Sweat: Try and get a good sweat going and if you have hills around, going up hill is great for the legs.

4. Cool Down: End your walk with a gradual slow down during the last five minutes to get a nice cool down.

Want to set up a regular walking routine for your office?  Let us help you put together an office-walking club.  Email us at info@goomigroup.com or Contact us here.

The temperature is rising, the grills are smoking, and American flags are waving in the yards of our neighbors, and friends; a welcome sign that the Fourth of July holiday is quickly approaching. Meanwhile, many workers across the U.S. have not put their time-off requests in to celebrate the season, why? It’s a question that needs to be asked by managers, HR departments, and bosses alike. The harsh reality is that the problem lies with you. Before you click out of this article, and insist that it is completely ludicrous, I challenge you to read on, and see if you are the problem or if you can lead the vacation revolution.

Time away from work allows people to recharge, a necessary component of wellness.  Developing a corporate culture that encourages employees to take vacations is a crucial element of any wellness program.

Getting away from it all isn’t only healthy for your team; your company reaps the benefits too. Countless studies suggest that companies achieve lower health care costs and improved productivity when their employees make time for vacations.

An annual vacation can cut a person’s risk of heart attack by 50%.

Blood pressure declines after only 1-2 days being away from the office.

Overwork costs employers approx $150 billion a year in stress-related absences.

With vacation season upon us, it’s a great time for employers to foster a culture that makes it acceptable to take time off.

It’s time to find the balanced life you’ve been searching for. We at Goomi know this is possible. Can’t you feel the sand between your toes already?

*Source: U.S. Travel Association