Hey Fit Travel Tribe!

We’re back with another episode of The Fit Travel Show.

In today’s episode we had the pleasure of speaking with @Roamaroo. Maryssa and I are deeply inspired by this amazing couple and we’d be surprised if you haven’t heard of them as well! From world travel to relationship principles, we talk about it all in this episode with Scott & Collette Stohler (@Roamaroo), as they share what they've learned after a half-decade of world travel.

Roamaroo.com is an award-winning couples travel blog. S&C have been featured in Elite Daily, Buzzfeed and the Huffington Post.

Scott & Collette inspire hundreds of thousands - probably millions - of people through their content (check out all of their platforms below). In this episode, Scott and Collette discuss the 3 pillars that inspire their content, the “aha” moments that catapulted them into the mindset of turning Roamaroo into a business, and how they inspire others to live a passionate life.

Plus, a surprise for our listeners. What do you think Collette and P90x have in common?

Some of the things we discussed in the episode:
Aeolian Islands, Italy - This link takes you to an incredible video Scott & Collette created and shared on their YouTube Channel.

The Tim Ferriss Show Episode with Rolf Potts that changed their lives. (Potts wrote a book called Vagabonding, which ultimately lead to Tim's book 4-Hour Workweek, which ultimately lead to Roamaroo {*mindblown*}!

Collette has authored a book called Passport to Fitness, available on Amazon and through their website.

Take a listen to this episode and share in our inspiration and the insights they share with our Fit Travel Tribe fam.

Adventure On,
Maryssa & Mike

Hey Fit Travel Tribe!

This is our last episode of the year, where we share some of the things we learned over the past 12 months. 

No show notes - all of the goodness is in the audio. This episode is our way of saying thank you for a fantastic 2019!

Adventure On,
Maryssa and Mike

In this episode, @ElinafromSweden shares amazing insight about her journey to a health and fitness influencer. Elina's mission is to eliminate obesity - and she is well on her way to inspiring countless people with her message.

She left a special message to share with you after the show:
"If anyone needs help with their health/fitness routine or looking for travel-friendly programs, they are most welcome to reach out! I specialize in workouts you can do from anywhere, and I'm especially fond of low-impact exercises (but can also provide higher impact options of course)." - ElinafromSweden

We loved this conversation, and can't wait to share it with you here. :)

www.elinafromsweden.com
IG: @elinafromsweden
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Hey Fit Travel Tribe, this is Mike. In today’s episode, we talk about fitness and travel gift-giving ideas for the Fit Traveler in your life, why experiences are better than physical items, and strategies to deliver experiences on a budget, and above all - Gratitude. We’re excited to share this 45 minute episode with you, and we truly hope it adds value to your everyday adventure. :)

How can you become a part of the Fit Travel Tribe? By attending our Fitness Retreats, subscribing to our email list, or by joining the official Fit Travel Tribe Facebook group. You can now join the pre-sale list for our Spring 2020 Fitness Retreat by subscribing to our email list. Our email list will have an exclusive opportunity to fill the limited spots available for our Spring 2020 Fitness Retreat, and we’re so excited to share more about that amazing event soon.

How can you support the show? We love the generous spirit, it’s why we host this show. If you feel moved to support our efforts, the best way to do so is to SUBSCRIBE and give us a 5-star rating! A quick minute to share a quick phrase about why you love the show means the world to us, and truly helps us to reach more people. If that doesn’t strike your fancy, then please share this episode with a close friend or family member. On our website, you can also access amazing tools, apps and resources that we use to stay fit & healthy on-the-go, that’s twofittravelers.com/resources. If none of that excites you and you just want to see us keep going on this mission to impact others, we’ve added a Paypal donation link to our website where you can drop us a few bucks.

Our Notes:

“Travel News”

Hotella Nutella 

“Fitness Did you know?”

ACSM top trends

Initial story: 
John waits in line for hours on Black Friday, finally fights way into store at 10pm for hot deal on DVD players (or something), picks up DVD player and waits in line; while waiting in the checkout maze, recognizes “buy 3 kindles, get the 4th free”, adds 4 kindles to cart; “60% off USB cables”, adds 5 USB cables because “it’s a good deal, just in case, etc”; before arriving at checkout, John has added close to $250 to his purchase, added 2 subscriptions to various services, and is now a lifetime member of Big Box Department Store. 

Gift-giving - we don’t discourage gift-giving, many people love to give gifts (love language), and there are many gifts and items that can truly add value to someone’s life, serve as a tool to add benefit. 

If you read our blog recently, we talked a bit about a concept “marketing mayhem” and how retail companies are in the business of selling products. Period. Thus, in many cases you and I find ourselves purchasing things that we don’t really need!

Do I really need a 78’ curved screen, ultra HD Smart TV, even though it’s 25% off? How many rapid ramen cookers is too many? If you haven’t asked yourselves these questions, we encourage you to consider doing so. 

• Research average amount of money spent on Christmas spending (ABC: $700 per person in 2017, $465 billion; Investopedia: $885 in 2018, $920 in 2019 - over $1 trillion) 
  • 33% expected to spend at least $1000 on gifts
  • 22% expected to spend between $500 and $999
  • 29% expected gift spending to be between $100 and $499
  • 3% planed to spend less than $100

Today, we interview Sara Quiriconi and her husband, Javier Olmedo.

Sara is @livefreewarrior on Instagram and YouTube, and author of the book “Living Cancer Free: A Warrior’s Fall and Rise Through Food, Addiction + Cancer”. Javier “El Nino” Olmedo is a media producer, involved with multiple TV stations and famous Latin American artists who recently founded R90D which you can learn more about at www.r90d.tv. 

In this episode, we talk about many facets of fit travel, from tips for recovering from long flights, to tips and tricks about nutrition and exercise preparation. It was an awesome joy to have Javi and Sara on the show. They both have powerful stories, and I’m sure you’ll enjoy as they share their hearts with us today.

Our favorite quote from this conversation:

"The strongest swimmers don't swim with the current." - Sara Quiriconi

No transcript of today’s episode. We want to share this conversation with Sara and Javi, as if you were with us at a dinner table or in a coffee shop. :)

• Sara's Web/Social:

http://www.livefreewarrior.com/

https://www.youtube.com/channel/UCezoJy-GslJSO_FzsFetYew

https://www.instagram.com/livefreewarrior/

• Javier's Web/Social

https://www.youtube.com/channel/UChIBCE0P-dGTlP64WPoyEIA

Quick Links to Sara and Javi's books:
Living Cancer Free
R90D

Hey Fit Travel Tribe! 

In today’s episode, we talk about LemOga, finding time for fitness during the holidays, and the most important thing you can do to ensure some quality memories with family and friends during the holidays.. We’re excited to share this 35 minute episode with you, and we truly hope it adds value to your everyday adventure. :)

How can you become a part of the Fit Travel Tribe? By subscribing to our email newsletter and joining the official Fit Travel Tribe Facebook group. You can also participate on this journey with us by listening to podcasts like this one, checking out our blogs at twofittravelers.com, or connecting with us on all of the social platforms @twofittravelers.

How can you support the show? Maryssa and I love the generous spirit, it’s why we host this show. If you feel moved to support our efforts, the best way to do so is to SUBSCRIBE and give us a 5-star rating! This truly helps us to reach more people. If that isn’t enough for you, then please share this episode with a close friend or family member. You can also visit the Resources page of our website, twofittravelers.com/resources, where we share many of the tools and resources we use to book amazing adventures and stay fit & healthy on-the-go. If none of that excites you and you just want to see us keep going on this mission to impact others, we’ve just added a Paypal donation link to our website where you can drop us a few bucks.

Travel News

Now you’ve probably heard of Goat Yoga, but in today’s travel news we are going to talk about yoga with another kind of animal- Lemurs!! Lemoga as it’s called is a feature of the Armathwaite Hotel in England and is designed to get people interacting with wildlife more. If you’re looking to stretch with these guys, a session costs about 50 euro or 55 USD. They have a lot of other safari encounters to offer and are a luxury hotel so if you are looking for a unique experience, check them out! 

Fitness "Did you know?" 

Study published around this time last year (BMJ, British Medical Journal): "A brief behavioural intervention (such as self-weighing, seeking weight management advice, or simply reviewing information about the amount of physical activity required to burn off calories consumed from festive foods and drinks prevented weight gain over the holiday period." Further research around the topic supports the notion that dieters, compared to non-dieters, have more willpower and discipline around the holidays. A key takeaway for any of our Fit Travelers looking to avoid gaining unnecessary weight during the holidays is this: what gets measured gets managed. Start tracking “weight, consumption, workouts, etc” - Maryssa uses MyFitnessPal.

“6 Struggles You Can Avoid During Your Holiday Travels This Year”

Our tips for eating healthy and fitting in workouts when traveling for the holidays!

Poll results of our audience's 6 biggest struggles:

• Time
• Out of routine/loss of momentum
• Association (Poor nutrition, people that don’t exercise, negativity)
• Not knowing what to do (No gym or equipment, no compass about healthy nutrition)
• Stress
• Not enough sleep

Direct solutions:

• Time: Make time; book a class, schedule a workout with a friend or family member, set a regular time each day for a run or workout, do it before everyone else is awake for the day
• Out of routine: Plan ahead; keep your momentum by planning ahead to avoid mishaps, figure out where to workout (most facilities have discounted weekly pass).
• Association: Can be tough, especially sitting down to a big

Travel Tip— world's largest airport is opening in Beijing (Beijing Daxing International Airport)— https://www.travelandleisure.com/airlines-airports/beijing-to-open-worlds-largest-airport. China already has 11 of the top 20 fastest growing airports and this new one will help them- capable of servicing 100 million passengers a year, minimizes wait time with high speed trains and a design that boasts that people won’t have to walk more than 8 min to get to their gate. 

Fitness Tip— How to go gluten-free (visit Celiac.org)

Posture.

• Why it’s important
  • Bad posture is one of those preventable lifestyle conditions that can be truly debilitating and significantly affect your quality of life.
• Why our posture is jacked up
  • Common habits that lead to bad posture: 
    • Sitting for extended periods of time
    • Moving in unhealthy ways (reaching behind your seat in the car, picking things up off the ground)
    • Technology (picture someone hunched over a computer or the common texting position)
    • Simply neglecting good posture (while sitting or standing)
• How to fix it (in general)
  • Pay attention, be aware
  • Practice good posture
  • Prevent injuries
• How to fix it for specific people:
  • Sedentary
    • Sit for extended periods of time (office chair, couch, lounge/recliner
    • Similar muscular imbalances and poor posture
      • Break the sedentary cycle, get up and move around for 5 min every hour
      • Stretch: calf muscles, hamstrings, adductors, hip flexors
      • Activate: glutes
  • Heavy Lifters 
    • Frequent injuries
    • Major muscle groups are over-developed
      • Warm-up properly: activate stabilizers (small muscles) and synergistic/antagonistic muscle groups
      • Don’t neglect domains (Oly/power lifters: don’t neglect resistance training; CrossFit: don’t neglect your mobility; Endurance competitors: don’t neglect your cross-training) -- there is no one-size fits all solution.
  • Asymmetrical
    • Whether active or sedentary, some type of asymmetry from left to right
    • May present itself in a recurring injury rather than a noticeable asymmetry
      • Go back to the 3 Ps
        • Pay attention to how you reach and grab for items, how you move weight (putting a bag over your shoulder), how you get in and out of seats, How is your gait? Do you gimp or limp?
        • Practice good posture, perform ADLs with the opposite side of the body; Fix your device posture!
        • Prevent: create a corrective exercise routine ASAP
• Get excited! We are designing a workout program for travelers and people who are always on the go and may not be able to make it to a gym (think frequent sitters!) that has a lot of these exercises in it! Help your posture without even realizing it!

•  Review and Share this podcast if it was helpful! 

How to Avoid Marketing Mayhem
Stay focused, sift through the noise, and learn to rely on the right resources for quality information in order to live healthier!

Travel Tip: New Airline Routes

Fitness Tip: If you aren't exercising regularly, you're shortening your life. Period. I jumbled some of the specifics in my excitement, but the evidence is there. You've got to find your way into a regular activity and exercise routine - yes, they're different, and both important - and we're here to help! Drop us a line on Facebook, Insta or through email ([email protected]) and we'll help you get started.

Overall Concepts

• Savings and Deals - you still have to spend money in order to save money, very counterintuitive if the savings inconveniences you or causes you to make a purchase you weren't going to purchase in the first place. Example exception: if you're open to different destinations for a particular trip, and happen to find a sale to an unusual place!

Nutrition Marketing

• Organic meanings - "100% organic", "Organic" (at least 95%), "Made with organic" (at least 70%)

Often found in Condiments:

• Fat content
  • Reduced fat or Less fat (25% less than original or comparison)
  • Low fat (3g or less per serving)
  • Fat-free (less than .5g per serving)
• Sugar content (tends to follow fat content)
• Light: 50% less fat OR ⅓ less calories

Often found in Breads/Grains/Carbohydrates:

• Pay attention to whole grain vs. 100% whole wheat vs. multi-grain vs. 12-grain, etc.
• “Gluten-free” - avoid if you have been diagnosed by a medical professional as gluten-intolerant. Otherwise, irritable stomach could just be sugar content or otherwise.

Often found in Meat/Poultry:

• “No antibiotics” or “Antibiotic-free” (refer to episode for Maryssa's commentary)
• Lean (meat, poultry or seafood) means less than 10 grams of fat, 4.5 grams of saturated fat, and 95 mg of cholesterol in a 100 gram serving
• Extra lean (meat, poultry or seafood) means less than 5 grams of fat, 2 grams of saturated fat, and 95 mg of cholesterol in a 100 gram servings

USDA labeling:
https://www.fsis.usda.gov/wps/portal/fsis/topics/regulatory-compliance/labeling

USDA fact sheets:
https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/food-labeling

Complete labeling regulations document:
https://www.fsis.usda.gov/wps/wcm/connect/f4af7c74-2b9f-4484-bb16-fd8f9820012d/Labeling_Requirements_Guide.pdf?MOD=AJPERES

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Our First Ever Interview! Tune in to this awesome episode where we discuss tips and insights for first-time travelers. 

Mike's sister, Megan, who currently lives near Guadalajara, Jalisco, Mexico, was Mike's first ever inspiration to travel the world and explore! Over the past 18 years, she's

In April, we talked about this concept of Transition Points, and using your next trip as a transition point. 

General idea: August is a transition month, an opportunity to refresh, restart, recharge.

• Returning from summer vacations
• Kids are back to school
• Preparing for holidays

What does it mean to transition?

• Changing your “state” or “condition”
• A transformation

Learn how to make and break habits!

What's your 21-day challenge?

- Read one book

- Travel to a new place

- Move fitness forward 10%

Check out our Instagram and Facebook pages to join our challenge. We'll post our 21-day habit to our Insta stories!

Mentioned in this podcast:
Brendon Burchard
Tony Robbins
Ride with Dirk
Gary Vaynerchuk

And don't forget to visit us at www.twofittravelers.com, where you can access our comprehensive Travel Booking Strategy guide!

Nutrition
- Our general nutrition habits
- How we deviate (cheating, healthy cheating)
- Look for tips below!

Exercise/Activity
- Exercise
   - Regular 
   - Type (in line with our goals, 4-8 week periods)
   - Variable intensity (typically based around sleep — segeway)
- Activity (May be more important than exercise)
   - Exercise to us is essential (from 30, your body goes backwards; have to train against the grain)
   - We only exercise for 6 hours out of 168 hours in a week
   - What we do outside of that, in many ways, is the most important
     - Outdoor activities (kayaking, tennis, spartan races)
     - Social events: TopGolf, rock climbing, national parks(Brazos bend), day trips; we’re out going, workouts
     - Walking Leo, going on walks together
     - Work: Maryssa’s job (always on feet); Mike’s is variable (we discuss ways to combat sedentary periods during episode)

Sleep hygiene
- No work in bed
- Routine
- Blue lights, fan/background noise

Spiritual
- In general, feeding ourselves positive, surrounding ourselves with uplifting and upwardly mobile people

Tricks and Tips
- 80% rule (nutrition)
- Never stay sitting (Mike is always standing up periodically, walking around)
- Stretching/mobility work
- Tie goals to other goals