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Suitcase space is valuable and our contents can sometimes be unruly. We want to make sure we have everything we need for the trip and we don’t want anything to get wrinkled, damaged, or tangled. Here are 13 travel hacks we use regularly:

  • Bag of Tricks. Start by distributing the weight properly. If our luggage has wheels we pack the heavier things on the bottom so it’s easier to maneuver around.

  • Roll don’t Fold. Rolling clothes saves space and avoids wrinkles and creases.

  • Roll Some More. Keep collared shirts stiff and wrinkle free by rolling a belt and putting it inside the shirt to keep the collar standing tall.

  • Spare the Dirt. Wrap footwear in a shower cap to keep dirty soles from touching clean clothes.

  • Double Stuff. Stuff extra things like socks or sunglasses inside shoes for extra space.

  • Freshen Up. Stick a dryer sheet inside the suitcase to keep clothes smelling clean.

  • Grab Bag. Store chargers in a sunglasses case or little draw string bag to keep them from getting tangled or lost.

  • Invest in a solar-powered phone charger incase there are no open outlets available when traveling.

  • Scent Saver. Protect glass breakables like perfume or cologne by sticking them inside a sock.

  • Safety First. Use a binder clip around the blade of a razor to avoid getting hurt or ripping any clothing.

  • Glam Pillbox. Store jewelry in a pill container to keep necklaces and earrings from getting tangled.

  • Space Saver. For short trips use a contact case for moisturizer or concealer.

  • Leak no More. If a big bottle is needed, unscrew the product’s lid then seal plastic wrap over the top and screw the lid back on. This will minimize the chance of it leaking everywhere if the lid opens up during flight.

(Photo by Hummusapien)

In order to fully benefit from working out, extra time and planning must be spent in the kitchen. All of our effort at the gym could be wasted if our bodies are not supported by a sound approach to healthy nourishment. Here are some nutrition tips we follow to ensure that we get the most out of our workouts.

Supporting muscle growth is the most important way to replenish the body after a training session. A protein drink with a healthy blend of complex carbs and fats is great for recovery. For an entire day, an active adult typically needs between 0.4-0.6 grams of protein multiplied by their weight. The amount of protein needed depends on the individual and type of endurance. Adding a high quality protein such as nuts, seeds, or fish to lunch and dinner can also help repair damaged tissue from the workout and aid lean muscle growth.

Timing meals is also very important and often overlooked. It’s not necessary to eat an hour before a workout because our digestive system gets confused when our body is in endurance mode. Ideally a balanced meal and snack should be eaten on either end of the workout, within 3 hours of working out and 15-30 minutes post workout.

Keep in mind what happens to the immune system when we workout. Certain exercises can stress or fatigue the body, which weakens our immune system. Refuel the immune system by eating probiotic rich or fermented foods such as kefir, kimchi, kombucha, or unsweetened Greek yogurt.

Stay hydrated. Dehydration and fatigue can sneak up on us quickly so it is important to drink water during our workout. Once our bodies start sweating we know it’s time to start hydrating if we haven’t already. Be cautious of exercising in cold weather, just because sweat isn’t dripping off our bodies doesn’t mean we’re not close to dehydration. We like to drink water during our workouts and refuel our bodies with a drink full of electrolytes and micronutrients, make sure the drink doesn’t have added flavors, sweeteners, or colors!

To make choosing the right foods easier, stop focusing on what you won’t eat. There are plenty of delicious options waiting to be had; hummus, granola, avocados, and dark chocolate! Get excited about properly nourishing your body. Soon the other foods won’t sound as appealing.

Try incorporating these tips into your next workout, after all fitness goals aren’t just supported by time spent in the gym. Soon these nutrition tips will become a habit and setting new fitness goals will be easier to attain.

Need something new to occupy your mind and time? Tuning into podcasts is a great way to gain new knowledge and insights. We listen to them when we’re on a flight, in the gym, or heading to work. There are many stations to choose from so we rounded up a few of our favorites.

First up we have Jason from Zero to Travel. He is an experienced nomad who shares his adventures and offers up different ways for his listeners to travel the world regardless of their situation or experience. Some of Jason’s podcasts also include courses where he explains how to achieve certain things, like spending less money traveling than at home, the art of earning extra points on certain airlines, or our favorite ‘Location Independence, Business Mastery’ how to live, work, and travel from anywhere in the world.

The Realize Yourself podcast by Kimberly Snyder is a delight to follow. Kimberly is a nutritionist for the mind, body, and soul as well as a New York Times bestselling author. Her podcast includes tips on staying healthy, the healing powers of certain foods, and delicious recipes to keep our bodies nourished.

TedTalks is the most popular station of all the podcasts, and with good reason. There are a couple thousand podcasts, or talks, where the speaker recaps events on a specific topic and strategically asks the audience a question. TedTalks was created to inspire people to think and create new ideas. The podcast is very engaging and offers new outlooks on many topics. We narrow the field of categories down by selecting technology so we can learn about all the latest improvements and gadgets that hit the market.

Jeff Sanders has health, fitness and personal growth habits figured out, and all before breakfast with his 5 AM Miracle podcast. Nominated for several podcast awards last year, the 5 AM Miracle helps listeners stay focused, productive, and healthy with Jeff’s coaching. All of the positivity and encouragement from Jeff has helped many people achieve their goals and live happier, healthier lives.

For the fitness guru looking for something new to try, GMB Fitness is a fun way to push the limits of our physical anatomy. Gold Medal Bodies (GMB) Fitness has a downloadable training program that can be used to help followers strengthen their core with body weight exercises and mobility. The workout is designed to be fun, hard work both physically and mentally. The training program gradually builds strength, flexibility, and control of the body, after all GMB Fitness doesn't want its clients to “die without exploring what the body is capable of.”

We are always amazed to find such wonderful insight that is easily accessible, like all of these podcasts that can either be downloaded from the podcast app, the iTunes store, or streamed on SoundCloud. It’s inspiring to know that there are like minded people who are sharing their knowledge of traveling, nutrition, technology, health, and fitness with the rest of the world. The time is now to listen in and better our bodies and experiences with the knowledge these speakers share.

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