My work as a coach and CEO of LeBootCamp, leads me to travel very frequently. When I add holidays to those business trips, I end up spending a lot of time in the air, on trains, airports, motorcars, restaurants and hotels.

Letting oneself go in such circumstances and taking things “as they come” is easily done, thoughtlessly letting the airline feed you, eating because it kills time, not taking any exercise and so on. With travelling, every excuse we already had not to do anything becomes magnified.

But, as you know, at LeBootCamp, we are in the realm of #NoExcuse !

so, I have decided to share with you all the “healthy travelling” lifestyle tips I have accumulated over time:

(1) Before take off : in certain airports such as the one in San francisco, there will be a yoga room (yes!). I make myself comfortable and I take the chance to do a few LeBootCamp exercises to relax my joints and meditate. Right up until arrivals, I completely avoid elevators and escalators to reactivate my circulation and reboot my body by walking everywhere even up the longest staircase. Avoid the stares of exhausted travellers who are wondering “why on earth is she walking” and get moving!

(2) Eating well on a short-haul flight : on short flights (under 3 hours), I systematically refuse the little packets of salted peanuts and other mini snacks of uncertain origin but certain salt and fat content. As a drink I favour tomato juice to fill up on fibre and vitamins and water to stay hydrated. I steer well away from all dehydrating drinks such as sodas, alcohol, tea and coffee (with the exception of green tea which I always carry with me).

(3) Eating well on mid-haul flights :  less than 6h but over 3h, the world of medium haul travel… A meal will inevitably be served, but not necesseraly when our body is hungry. My rule is simple: if this does not correspond to  one of my “normal” mealtimes, I don’t eat. For example: I take off at 1pm, I have already had lunch and I am offered a whole meal at 2.30? I refuse it. It might be difficult at the beginning, but it is really easy to get into the habit. And, what a pleasure to not feel bloated and queezy for respecting our biological clock.

(4) Eating well on long-haul flights : over 6 hours’ travel, jet lag and boredom, all hazards of long distance air flight! For instance, when I do a San Fran – Paris, it’s close to 12 hours flying with 2 meals and illimited complimentary snacks. Did you know you could ask for a different menu than the one offered, for free? All you need to do is contact the airline 48 hours before departure and ask for a vegan, vegetarian, fish, halal, kosher, gluten free meal, some airlines even offer fruit meals. As for myself, I always pick the vegan one: I fill up on vitamins and fibre and it helps my digestion. As I spend little energy on board, I avoid all sugary and fatty cakes, large portions of cheese, starchy bread etc…

Drinks: no soda, nor coffee and even less alcohol which is particularly dehydrating. I drink 250ml  water or a large mug of green tea every ½ hour and I get up  each hour for a walk, ankle rotations, calf raises, and other exercises to keep my blood circulation going. I also do 100 butt squeezes per hour.

(5) in the airport before the fligtht : I walk around the terminal to increase my blood circulation and burn a few extra calories before I take off. I never eat in the airport except if I know the food on board will be awful. In that case, I will try and have sushi and won’t have the meal tray on board. If I can’t find sushis I look for freshly made juices or light foods such as the spinach wrap from Jamba Juice (USA).

(6) for a glowing complexion : other than drinking plenty of water to hydrate from the inside, I cleanse my skin with face wipes as soon as I’m seated. Then, I massage my face and neck with a very hydrating cream (my fave is Clinique’s Moisture Surge) AND if I use an eye mask to sleep I apply a hydrating eye mask to ensure a fresh look upon arrival. I repeat cleansing and moisturising every hour (except if I’m asleep of course).

(7) I disconnect from the onboard internet as much as possible and take advantage of this time to relax and contemplate: I read, catch up with series or movies I missed or I meditate.

(8) And during scary moments of intense turbulence, I perform my favorite anti-stress breathing practice : Yoga of the breath.

1. Sit up straight

2. Close your eyes, relax your face and your jaw.

3. Take a deep breath in through the nose.

4. Apply your right thumb on your right nostril and breathe out through your left nostril.

5. Breathe in through the left nostril, then shut that left nostril with the index of your right hand and breathe out of the right nostril.

6. Breathe in again through your right nostril and repeat the cycle for 5 to 10 minutes.

Next time we will take a look at how to stay in shape when living out of a suitcase in a hotel room.