True Nature Travels Blog

Why retreat?

Dr. Margo Bachman, DACM

Do you wonder what all the hype about retreats are about? Have you been contemplating signing up for one and are unsure if it’s right for you?

Let me invite you to learn about the plethora of benefits from going on a retreat. It all starts with taking a break from the demands of day-to-day life and providing an opportunity to unwind your nervous system and de-stress all the cells in your body.

Retreats allow time and space to tune into yourself, take time to connect within, to be bathed by nature and rejuvenating practices and healthy foods. They also allow you to connect with others with a similar intention, providing support and camaraderie. Every day is full of new, meaningful experiences to purely nourish yourself on all levels- body, mind and spirit.

If your retreat includes a service project you have the option to participate in helping a greater cause. It can bring joy to the heart to step outside our immediate world and lend a hand to aid our planet.

And now imagine afterwards…. emerging anew, with more energy, vitality, and excitement for life- with greater joy, better sleep and digestion, more clarity and focus…and an increased ability to handle difficult situations since you have deeply taken care of yourself. Yes, these are all possible!

There is a concept called ojas in Ayurvedic medicine. It is a subtle aspect of ourselves, which is a deep energy reserve in the body. Ojas governs immunity and vitality, and helps to maintain natural resistance. It gives endurance and strength, and creates a buffer when harsh winds blow.

Ojas is lost by:

stress
lack of sleep
poor digestion
overwork
excessive challenging emotions

Ojas can be strengthened and replenished by:

following a nourishing diet and lifestyle
spending time in nature
sleeping soundly
taking a break from electronics and media stimulation;
practicing meditation and certain breathing exercises (pranayama);
taking rejuvenating herbs

Going on retreat does wonders for ojas. Spending time away from computers, telephones, televisions, and your daily demands allows your nervous system to relax deeply and rejuvenate. Have you ever noticed a lustrous glow on people when they return from a restful holiday in nature? That is ojas.

ABOUT THE AUTHOR

DR. MARGO BACHMAN
Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Help a greater cause by helping the endangered sea turtles on her upcoming retreat to Costa Rica.

True Nature Travels Blog

The Power of Breath: Women’s Wellness

Did you know that one of the most important relationships a woman has in life is with herself? And that the breath is one of our most powerful tools for learning about ourselves and creating positive changes?

Our body, breath, and mind are interdependent, and prana, our life force, and breath, is the energy of movement between them. When prana flows smoothly, all our bodily systems function more efficiently. When it is disturbed or impeded, imbalances arise. Working with our breath brings new awareness, as our state of mind is intimately linked with the quality of prana within our body. This awareness allows us to choose and control our actions and to lessen our reactions.

The breath is an excellent indicator of your current physical and emotional state of health. By observing your breath, you’re taking steps to tune into yourself. New awareness always brings more opportunities for understanding, change, and growth. It also allows you to tune into thoughts, feelings, and emotions you may not be consciously aware of. This connection allows us to feel more aligned with ourselves and can help us make choices based on the messages we receive when tuning in.

Stop what you’re doing right now. Close your eyes, focus on your breathing, and just observe your breath.

There is no right or wrong way to breathe.

Take several deep breaths, deep into your belly, deep into your chest, and feel it expand and relax.

What do you notice? Is your breath:

flowing smoothly, or shaky with impediments?
short (under two seconds), or long (over four seconds)?
slow and deep, or fast-paced and superficial?

Take a few more breaths. Notice if:

your breath is mostly in the chest, down in the belly, or both;
your inhalation is longer or shorter than your exhalation.

What areas of your body are calling your attention? What are the messages your body is giving you now?

As women, we are innately intuitive and benefit from moving through life based on our inner knowing. By tuning into our breath and listening to the messages we receive from breathing practices, we can learn how to better cope with stressful situations, increase our energy, access our intuition, relax, and become more peaceful. This simple breathing awareness can lay the foundation for more complex pranayama (conscious breathing) practices.

We will practice them daily among many other fantastic classes in my Women’s Wellness Retreat next February in Costa Rica. Join me!

ABOUT THE AUTHOR

DR. MARGO BACHMAN

Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Envision going deep within yourself and learning how to tap into your innate healing potential. Expect a renewed sense of vitality and energy, and inspiration to carry these practices back with you into daily life.

True Nature Travels Blog

Meet the Teacher: Dr. Margo Bachman

Dr. Margo Bachman DACM has been passionate about natural medicine and healing for over thirty years. Her own healing experiences and innate curiosity continue to inspire her life and her career. She discovered holistic medicine to heal herself from menstrual problems, pregnancy loss, hormonal craziness and all sorts of other ailments and has been amazed by the power of natural medicine.

She has spent decades studying and practicing Traditional Chinese Medicine, acupuncture, Ayurveda, herbal medicine, yoga and meditation. Dr. Margo is a Doctor of Acupuncture and Chinese Medicine, Licensed Acupuncturist, and Fellow of the American Board of Oriental Reproductive Medicine. She is also an Ayurvedic practitioner and NCCAOM board certified acupuncturist and herbalist, and Diplomat of Oriental Medicine. Margo is the author of Yoga Mama Yoga Baby; Ayurveda and Yoga for a Healthy Pregnancy and Birth.

Today Dr. Margo runs the integrative medicine practices of Wild Rose Medicine Acupuncture and Ayurveda and Wild Rose Fertility. She is delighted to partner with her patients and help them achieve optimum wellness and vitality through customized treatments, education, and empowerment. She brings a wealth of knowledge and experience and loves making the ancient systems of Traditional Chinese and Ayurvedic medicine relevant for modern life.

Margo lives in Louisville, Colorado with her husband, two children and pooch. When she’s not working you can find her cycling, hiking, practicing yoga, and enjoying the mountains and sunshine of Colorado. She is also a natural foods “foodie”, loves spending time with her family, gardening and traveling.

* * * *

Come gather with a circle of women in a sacred space to experience deep rejuvenation and vitality.

Imagine spending six days in the warm, healing, tropical environment of Costa Rica. Lush rainforest, pristine beaches, abundant wildlife, and magical sunsets provide the perfect opportunity to unwind and reset.

Join Dr. Margo as she leads you through a variety of healing practices to support and nurture your well-being. She will teach mindful movement, breath work, and meditation practices, as well as classes on Ayurveda, women’s health, and self-care. Envision going deep within yourself and learning how to tap into your innate healing potential. Expect a renewed sense of vitality and energy, and inspiration to carry these practices back with you into daily life.

True Nature Travels Blog

10 Tips for Mindful Gardening

Gardening can be a wonderful way to connect with nature and cultivate a sense of peace and mindfulness.

Here are ten tips for making the most of your gardening experience.

1. Begin with intention: Before you start gardening, take a few moments to set an intention for your time with the soil. This can be as simple as taking a deep breath and thinking about why you are choosing to garden. Perhaps you want to connect with nature, find peace, or grow your own food. By setting an intention, you are more likely to stay focused and present throughout the process.

2. Take your time: Gardening is not a race; take your time and enjoy the process. Slow down and take in the sights, sounds, and smells of the garden. Be present and engaged in each task, whether it’s planting seeds, weeding, or harvesting.

3. Connect with the Earth: Gardening is a great way to connect with the earth and all its living beings. Take time to notice the insects, birds, and other animals that visit your garden. Appreciate the natural beauty around you and find ways to give back to the Earth.

4. Practice Gratitude: As you work in the garden, take time to express gratitude for all the gifts it provides. Give thanks for the soil, the water, the sun, and all the plants that grow. By cultivating gratitude, you can bring a greater sense of joy and contentment to your gardening practice.

5. Embrace Imperfection: Gardening is a process that involves trial and error. Not every seed will sprout, and not every plant will thrive. Embrace imperfection and view failures as learning opportunities. Remember that even the most experienced gardeners make mistakes.

6. Listen to your Body: Gardening can be physically demanding, so be sure to listen to your body and take breaks as needed. Stretch before and after gardening, and stay hydrated by drinking plenty of water. Pay attention to any aches or pains and seek medical attention if necessary.

7. Use Eco-Friendly Practices: Gardening can be an eco-friendly activity if you choose the right practices. Use organic fertilizers and pest control methods to minimize harm to the environment. Compost food scraps and yard waste to create nutrient-rich soil. Consider planting native plants to support local ecosystems.

8. Share Your Bounty: Gardening can be a great way to connect with your community. Share your bounty with friends, family, and neighbors. Consider donating excess produce to local food banks or community gardens.

9. Learn From Others: Gardening is a rich and diverse field with many different techniques and philosophies. Take time to learn from other gardeners by attending workshops, reading books and blogs, and joining gardening clubs.

10. Find Joy in the Process: Finally, remember to find joy in the gardening process itself. Don’t focus solely on the end result (a beautiful garden or bountiful harvest), but also on the experience of connecting with nature and cultivating mindfulness. Enjoy the simple pleasures of digging in the dirt, feeling the sun on your skin, and watching your plants grow.

True Nature Travels Blog

The Thing About Excuses

We’ve had many challenges and uncertainties for quite a while, haven’t we? Perhaps you find yourself reigning in your spending, holding back on making decisions, and feeling cautious about taking your next steps. I get it.

In spite of it all, are you doing what’s necessary to align to the life you truly want to live? Are you invested in creating your own desired destiny?

I’ve heard many reasons to explain why someone has fallen away from their yoga practice, deferred a trip to recharge or put off working on any personal issue that would elevate their quality of life. People have complained to me that Yoga retreats or coaching is too expensive. I’ve also heard “I don’t have time.”, “I’m too tired/exhausted/overwhelmed/stressed out.”

Let me ask you this…How much time do you spend on stuff that doesn’t serve you? Think about the hours spent mindlessly watching TV, shopping for stuff you don’t really need, partying, going out to eat, scrolling, gossiping…all the while lamenting and complaining about the very things you wish to change?

If you’re exhausted, that’s a really important reality to reckon with. In fact, it’s an epidemic in our culture. But, time marches on and life will certainly pass you by if you accept being exhausted, burned out, sick, miserable, stressed or whatever adjective you want to use.

Is being content with discontent the way you want to spend your precious time on this earth?

Facing your fatigue, resistance and excuses lights up a giant neon arrow that points straight at your own evolution. Investing your resources is worth every minute, every

dollar and every ounce of fortitude you can give it. Regardless of the self talk re-runs looping in your mind about your perceived limitations, you likely have more agency to change than you actually realize.

I’ve taken some brave steps out of my comfort zone over the years that have provided me opportunities to challenge my own thinking and behaviors. I’ve invested thousands of dollars and countless hours in Yoga training, coaching training, therapy, personal coaching, and online courses. I made the time to learn new things despite a busy life.

I had to look at myself in the mirror and reckon with my demons and distractions. Not always easy, but so worth the investment.

Can you afford just a few minutes each day to invest in yourself? Truth is, you can’t afford not to! Just get on your yoga mat and breathe. You don’t have to demand a grandiose practice of yourself, just a smidge of time to simply breathe and be.

That’s a really great start to investing in your happiness and well being. Who knows what could arise from this simple act of self care?

ABOUT THE AUTHOR

CYNDI BULKA POWERS

Cyndi Powers is the mindset mentor for changing the way you think about your body, food, exercise and your life.

She’s been a Yoga teacher for more than 25 years, a Thai Yoga bodyworker, owned a Yoga studio, is an Integrative Health Coach, and now provides a fresh perspective and blueprint to living a healthy, happy life of abundance without stressing over the scale or what you can or can’t eat. Join Cyndi in Panama May 7-13, 2023!

True Nature Travels Blog

Give Yourself Permission to Relax — Here’s How

Stress is a normal part of work. No matter how much you avoid it, factors like heavy workloads, long hours, and tight deadlines cause stress. Over 61% of employees stated that stress caused them to experience tiredness and loss of control, leading to low productivity and inadequate performance. Additionally, stress harms your health. It increases blood pressure, causes headaches, and decreases immunity. If left unattended, you may experience fatigue and develop chronic conditions like heart disease. Learning to set boundaries and is crucial when learning to give yourself permission to relax.

Here are a few ways to start:

Learn to set boundaries

Creating boundaries prevents you from over-committing. Being productive and helping others is good, but too much will stress you out. This is where the importance of saying no and setting boundaries comes in.

Say no to responsibilities that aren’t part of your job description. Although you can occasionally accommodate requests, ensure these won’t eat into your personal time or add stress on top of your accepted tasks. Lastly, manage your time properly, especially when working on difficult projects. You can talk to your project manager since they’re responsible for delegating tasks and adjusting schedules and targets as needed. As such, they can help you and the team develop arrangements that ensure you don’t work longer than the required office hours. Paid overtime is tempting, but losing sleep and getting burnt out due to extra work only harms you in the long run.

Get some time off

Taking vacations or time off from work can bring guilt because you’re “wasting time.” However, this is not the case. It’s important to have your vacation when needed to avoid burnout. Reluctance to take time off will damage your health and workflow. When you work while burnt out, you won’t be able to give your best, which may result in numerous mistakes.

Consider scheduling your time off at the start of the quarter or month. This sets your vacation in place, so you’re guaranteed to use them up by the end of the year. In terms of activities to do, try spending time outdoors. Nature relieves stress, increases productivity, and boosts your mental energy. These will wash away all the work stress and make you feel refreshed when you get back. Consider our True Nature retreat to immerse you in the great outdoors through educational tours, yoga, and service projects.

Organize your workspace

You may not notice it, but a cluttered workspace decreases focus, increases confusion, and creates tension. Your brain gets overwhelmed by objects unrelated to your tasks, leading to stress. This highlights the connection between health and cleaning. Organizing your workspace brings feelings of control, increases focus, and improves mood—helping you relax.

Keep your space tidy by keeping unnecessary clutter in drawers and organizers. Only have the necessary items on display, like pens, notepads, and paperwork. Make it a habit to clean your space after work hours to remain consistent.

Take short breaks

It’s tempting to take advantage of productive streaks. After all, who would want to stop working when they have the energy to go for hours? Nonetheless, it’s crucial to take a rest. A study found that short breaks help boost energy. Experiment participants who took micro-breaks (around 10 minutes) performed better on tasks than those who worked continuously. Research suggests that breaks encourage the flow of new ideas and improve focus.

Set a reminder on your computer to take breaks, so you don’t forget. Read a book, solve a crossword, or refill your mug. Do something that’s not work-related for a few minutes to energize yourself. Stress has immense physical and mental consequences. To relax, remember to set boundaries, use your time off, take breaks, and tidy your workspace.

ABOUT THE AUTHOR

ELIZABETH TREVINO

I am a freelance writer with a knack for wellness, travel, and nature articles. In my free time, I like to read classic books and attend pilates classes. I also enjoy tending to my home garden as a nature and wellness enthusiast.

True Nature Travels Blog

Worry and its Remedy

Worry. It’s an experience we all have at various points in our lives. Some of us are prone to worrying; some are chronic worriers. Oftentimes, we woe about things over which we have no control. Sometimes we worry about things that scare us, intimidate us or force us to step outside of our comfort zone. No matter the source of your worries, it is undeniably draining and exhausting to carry that weight for any length of time.

I suppose worry falls in the spectrum of normal human thought and emotion, but it can create blinders to reality and if we are not mindful, become a habit of the mind. That’s the way the mind works; think any thought frequently enough, and the brain lays down a neural pathway. Once that worry pathway is laid down, it can become a slippery slope to misery and suffering. In Yoga, we call that samskara.

It’s worthwhile to consider how worry is formed so we can understand how to manage it more effectively. In order for worry to exist, we have to imagine that something bad might happen.

The nature of worry is that it projects us into an imagined future reality; it’s a fantasy.

Think of worrying as a self-created and imposed state of needless fear. Worry is a futile attempt to feel in control of the uncontrollable. It does nothing to guarantee positive outcomes or change current realities. Besides that, it has detrimental effects on the body, mind, and spirit.

It sucks our positive energy, dis-empowers us and puts our focus on the problem instead of
the solution. It can obscure the light within and create an aura of negativity and darkness.
Lately I’ve been finding myself worrying frequently about climate change and it’s devastating impacts. There’s reasons to be concerned for sure…the latest wild fire, flood or drought.
There is little I can do to put out fires and recede flood waters already there, yet I worry that
my grandchildren will have to negotiate an environment beyond repair in years to come. It’s a
valid issue to be concerned, but what does my worrying actually do?

Here’s some good news. We can transform our worrying so that it has a healing effect. Worry uses our imagination, and so can the antidote to worry. Instead of going to the dark place where all the fear, angst and doubt reside, imagine instead the best possible result or outcome. That’s an actionable place for me when it comes to climate change worry.

I channeled that worry energy into a different direction; I purchased a book to give my children and grandchildren called “The Climate Diet: 50 Simple Ways to Trim Your Carbon Footprint” by Paul Greenburg. I swore off plastic wrap, switched to sustainably packaged household goods, planted more flowers for the bees and butterflies, have at least one day a week when I don’t drive anywhere, carry my own shopping bags for everything and use my vote for candidates who care about climate change….the list of things I can do continues to grow.

Now, instead of feeling like a passive victim, I feel like I am doing my small part to assure the planet is livable for my grandchildren.

The point is we can take our worry and recognize it for what it is: a waste of energy to hook into, but also an arrow pointing to the positive things we can do to ameliorate our fears and concerns. This way, we can generate peace and well-being instead of anxiety, nervousness and dis-ease within ourselves.

There’s a close cousin to worry…dread.

It comes from knowing something is sure to happen, yet we avoid taking action to fix the issue before it becomes a problem. We procrastinate and ruminate about the things nagging at us… that unpaid bill, a looming deadline, a rift with a loved one, an upcoming medical test or procedure. In these cases, simply acknowledge that worry is present, acknowledge the fear, then take action tackle the dread and procrastination.

If you can empower yourself to put worry in its rightful place, you might just find there’s no good reason to angst after all. Mobilize your resources for positive change as the remedy instead. Your body, mind and heart will thank you for that!

ABOUT THE AUTHOR

Cyndi Bulka Powers

Cyndi Powers is the mindset mentor for changing the way you think about your body, food, exercise and your life.

True Nature Travels Blog

TARGETED MOBILITY TRAINING – WHAT’S ALL THE BUZZ?

Targeted Mobility Training is a mat-based training method that assists clients with tight hips, locked up backs, and screaming hamstrings. (So that is everyone right??? – LOL)

This training method assists movers to radically change their flexibility, range of motion, and mobility. Who doesn’t need that. This practice uses gravity and time against passive tension to melt into various poses. It is not about the pose – it is about each person’s individual practice. I will look different in a pose or hold then you and that is perfect. Each person can personalize their practice for themselves. The position is held for 2-5 minutes. These longer holds are a true mind game.

SO WHY?

We hold for longer times in the poses to truly change the length of muscles and fascia. (I will get into more detail about this right away- science- so cool)

I have had the privilege and challenge of learning and understanding the science behind this practice. I have years of Pilates training, but this course was my first yoga training. I have always been passionate about movement – balance in the body and mind, yin and yang, stability complementing mobility, flexibility flirting with strength, core working with peripheral. LOVE IT. This practice will take you towards that next level of balance. Truly teaching you how to find more flexibility safely and strategically in your body. Opening your hips, hamstrings, shoulders, back, and even more. WHY – freedom of movement.

The practice has 3 main principles to follow:

1) Wet Noodle – love it – simple and to the point. Letting gravity and passive tension to pull you deeper into your pose.

2) 4:8 Breathing – 4 counts inhale through the nose – 8 counts exhale through the mouth. WHY? To stimulate a strong Parasympathetic Nervous System response. (rest and digest) This reduces the heart rate, reduces activity in the skeletal muscles, and improves digestion. This in turn relaxes the stretch reflex. FABULOUS. The natural need for the body to fight stretch turns off and the muscles, and fascia can truly be changed in length and shape – BRILLIANT.

3) Meet or Beat – here is the real catch and the mental struggle of this practice. These poses are held for a full 2 – 5 minutes depending on the pose and your focus. Yes – your focus. It is not a small task to hold a deep stretch for an extended amount of time. The stretch must be PASSIVE and the use of gravity will gently sink the body deeper and deeper in passive tension. This still takes a gentle energy and can cause a tremble or shake in the muscles as you deepen into the poses.

FACTS

1) You CAN increase your flexibility at any age

2) Flexibility gains do not happen without targeted training

3) Current sports, life routines, exercise routines, and habits are probably making you tighter

4) Stretching reduces adhesion’s – stretching greases the body

5) Passive tension over time lengthens fascia and muscles, increasing range of motion

6) Longevity

In general, our lifestyles make us stiff. Desk jobs, computers, phones, time in cars, many of our sports; all lead us into overly tight bodies. Many forms of fitness training – while fabulous, fun, and necessary; still make us stiffer.

SO LETS CREATE MORE SPACE IN THE BODY WE LIVE IN.

Fascia is SMART! It heals well, it is highly visceral with a high blood flow and nutrient supply. Muscle and fascia can change shape and length. So, let’s capitalize on this and start to open our bodies!

HOW OFTEN?

Targeted Mobility Training is a supplementary exercise. It is designed to complement your other activities.

What does that look like? 75% is the sport your train, 25% is targeted mobility training. Once a week – a one hour practice. Then – 15 minutes of key targeted muscles you KNOW are an issue or are overly tight from our sport. This is not a practice to do early morning, or before your specific training. It is to be done after your specific sport training or late evening. It causes you to relax, to be tired, to be open. To practice this before your sport will hinder your performance.

WHO SHOULD PRACTICE TARGETED MOBILITY?

Anyone wanting to perform better in their sport OR individuals wanting to move freely in their bodies! That is ME thus why I started this journey for myself to compliment my PILATES training and just to feel more open.

CLIMBERS – open hips, open hamstrings, open shoulders and back…. you need it all!

DANCERS – well that goes unsaid

CROSSFIT – want that ass to the grass, the ability to get low and press deep into your squat!?!?

GOLFERS – rotation – need to swing – then the mobility in the spine is KEY

RUNNERS/TRIATHLETES – ok – you know your hips and hamstrings are screaming tight

Finding a sense of balance, a sense of Yin and Yang, an awareness and an understanding of the body can be challenging. We must honor our bodies, listen to them as the speak to us. The body doesn’t lie…. We simply do not listen very well. Open your senses, your mind and your body and strive to a whole new level of awareness.

MEET THE TEACHER

Fiona Hermanutz

Fiona is Fully Comprehensive in Pilates Academy International (PAI) and in Balance Body University. She presently master trains Silks, Mat, and all the apparatus pieces for PAI. Mindful inclusive movement has led her to dive deeper into her own practice and the desire and passion to share it with like minded souls. She presently owns her own studio and teaches workshops, master trains, mentors instructors, and works with clients in studio, online, and on her YouTube Channel Mobile Fitness and Pilates Corp. It has always been Fiona’s goal and desire to start leading retreats. She is ecstatic and honored to have this amazing opportunity to lead a RETREAT in the beautiful Osa Rainforest in Costa Rica. Read more here on Fiona’s retreat, Breathe and Balance.

True Nature Travels Blog

How to Get in a Great Workout While Traveling

Call it “vacation syndrome”- you have just arrived in a new country where there are sights to see, tastes to try, new adventures to experience. You don’t know where the local gym is, and your usual routine is interrupted by the novelty and excitement of being in this foreign place. So your usual exercise routine slides a little. And then a lot. And before you know it, by the time you get back home you have to scramble to pick back up whatever healthy workout habits you had established before you left to go traveling.

That is a common story for travelers, whether you are traveling occasionally for business or pleasure, or living life as a digital nomad. But that doesn’t have to be the case. There are plenty of ways to take advantage of your surroundings to get in great exercise while traveling. Let’s take a look at how.

Pack For Your Workout

One way to ensure that you are ready for exercise while traveling is to prepare before you leave home. Packing for your workout doesn’t have to mean lugging along a ton of additional gear (you are obviously not bringing your weights and treadmill along with you), but could mean throwing in a few travel-specific additional items that can help make a big difference as you pack.

Include a pair of good sturdy shoes that are comfortable for hiking, walking, or running. Pack multipurpose clothing items that can work for workouts or days spent sightseeing out on the town. Leggings and tank tops can be easily transformed into a stylish outfit with the addition of layers, then stripped back down to a great workout outfit.

Consider buying a travel yoga or exercise mat- these thinner mats fold or roll up to be extremely small, so you can conveniently fit them into your suitcase. An exercise mat is a handy thing to have while you travel; it will allow you to set up your workout station wherever you are. So you can do some sun salutations on the top of a mountain, or challenge yourself with sit-ups and push-ups on the beach.

A few other helpful items you may want to pack include:

Hand grips
Headphones
Your smartphone or tablet
A jump rope
Resistance Tubing
A swimsuit

If you already have these items ready and waiting to be used in your suitcase, then getting into your workout while traveling will be even easier- without any need to go searching for the nearest gym.

Do An Online Workout

No matter where you are, you can always get in a guided workout by using an online program. Checking in with your usual online fitness routine can help you stay grounded as you travel, and make sure your workout plan is on track. There are plenty of online fitness classes to choose from, so consider what your top priorities are.

If you are going to be traveling in a place with limited internet access, you may want to look for an online fitness class that allows you to download videos ahead of time. That way you can tune in and follow along even in the depths of the jungle, or wherever you may be exploring.

Plan A Social Workout

Sometimes working out by yourself can be a drag. Maybe you need the motivation of exercising alongside other people, whether that is virtually or in person. If that is the case, you can look for group activities on sites like Meetup or even Facebook.

Yoga sessions outdoors, group hikes, and even dance clubs are all great ways to get out there, meet new people, and get active. Plenty of hostels offer workouts like rooftop exercise or yoga sessions, where you can mingle with other travelers while taking in the surrounding environment.

Check Out Your Surroundings

One of the best ways to ensure that you are getting in a great workout while traveling is to make it feel like an adventure. There are so many fun activities to try as you explore a new place and many of them will help you get in a good workout without even noticing that you are exercising. Here are a few:

Go For A Hike:

Discover the terrain that you are visiting by taking a long hike in the mountains. Challenge yourself to reach a particular vista and watch as the lay of the land spreads out way down beneath you. Bring a friend along and you can make it a race to reach the peak!

Bicycle Around:

Rent a bicycle and explore the surrounding landscape- whether that is an urban environment, a beach path, or a riverside excursion. You will have your muscles working and keeping you fit as you take in the sights and sounds to be experienced.

Dance Dance Dance:

Love hitting the club to go dancing? Taking a dance class, or simply sweating it all out at a dance party, is also a great form of exercise.

Swim, Surf, Snorkel, Dive:

If you are staying near a river, lake, sea, or ocean, then checking out the water sports and activities available is a must. Learning how to surf not only keeps your body active but also allows you to practice a new skill. Swimming, snorkeling, and scuba diving are all also activities that will naturally keep you feeling fit and strong as your muscles keep working to help you dive down deep and stay afloat. Try signing up for a free diving class, then practice on your own- you will be so enthralled with the beauty of witnessing the depths of the sea around you that you may not even remember that you are getting in a workout at the same time.

Walk Everywhere:

Walking is the best way to get around when you travel. Not only will you be able to people watch, learn more about the place you are in, and open yourself up to the beauty of what surrounds you, but you will also be getting exercise as you get from place to place. Where possible, always opt for a walk or bicycle ride instead of the subway, bus, or taxi. Walking equals sightseeing, so look out for surprising features hidden in the landscape as you go.

Final Thoughts

Whether you are setting aside time (and part of your budget) to go specifically towards exercising while you travel, following along with an online course in your new surroundings, or getting active out in the local environment, there are plenty of ways to keep up your workout routine as you travel.

Take advantage of where you are to make your program more exciting, enticing, and enjoyable. Use working out as an opportunity to meet new people, learn new skills, or see new sights. Getting active is a great way to explore the world, which is really what traveling is all about in the end.

True Nature Travels Blog

6 Ways the Great Outdoors is Great for Your Health

When you’re having a rough day, a little sunshine and a cool breeze can work wonders for health. There’s just something about being surrounded by nature that lifts your spirits. Time outdoors makes even the most stressful of days seem just a little bit better.

The idea that spending time outdoors can improve your mental and physical health is more than just a happy thought. It’s also backed by scientific research. Time spent outside can relieve stress, balance the mood, boost the immune system, and could even improve your cognition.

Here are 6 ways spending time outside is great for your mental and physical health:

It could improve your memory. Walking in nature has been shown to provide greater benefits for improving short-term memory than walking in urban settings.[1]
It may help relieve stress. Spending 20 to 30 minutes in the great outdoors has been shown to help lower production of stress hormones like adrenaline and cortisol.[2]
It could boost productivity. After spending time outside, you may find you have less difficulty concentrating on tasks which could improve your productivity at work or around the house.[3]
It may speed healing and recovery. UV rays from the sun help the body produce vitamin D which plays a protective role for your health. Natural light may also speed the recovery process.[4]
It could relieve anxiety and depression. Natural light has the potential to elevate your mood and may help with symptoms of anxiety and depression. It could also improve your sleep.[5]
It can help boost mental energy. If you struggle with mental fatigue, a little sunshine may do you good. Spending time outside may have a restorative effect on the mind.[6]

6 Ways the Great Outdoors is Great for Your Health

These are just a few of the many ways spending time outside can benefit you. It may require you to make a few simple lifestyle changes or to simply be more intentional about how you spend your time, but the results will be well worth it. If you’re suffering from anxiety, depression, or other mental health issues, spending more time in nature could help. It is still wise to consider seeking professional help. Online counseling makes it easy to get the help you need from home. Spending more time outdoors could boost your mental and physical health, and there are plenty of simple ways to do it.

Here are some ideas to start spending more time outside:

When possible, try walking, biking, or jogging to work or to other places you frequent like the coffee shop or the library.
Spend your lunch hour or work breaks outside. Find a local park or simply go for a walk around the neighborhood for the added benefit of exercise.
If you like to work out at home, try taking some of your workouts outside. Stretching, yoga, and bodyweight movements are all easily adapted to the outdoors.
Instead of meeting your friends at a bar after work, find a restaurant with outdoor seating or invite them over for a barbecue or bonfire at your house.
Spend 15 minutes a day on simple outdoor tasks like weeding or, if you have a green thumb, start a garden and dedicate some time to tending it each day.

If you really want to immerse yourself in the great outdoors, consider a True Nature retreat. Explore exotic locations like Costa Rica, Iceland, and Mexico while engaging in service projects, taking educational tours, and practicing yoga with some of the world’s best instructors. A nature retreat is the perfect way to get away from it all and you may just find you return home feeling relaxed, refreshed, and ready to tackle the next phase of your life.