How I Stay Healthy On The Go!

14 Oct

I’ve been on the road a bunch lately and if you follow along here at KH Nutrition, you know I’m also marathon training.  So how do I fit it all in?  Here are some of my tips for fitting in (healthy) eating and sweating when life gets super hectic:


  • Pack snacks.  I fully admit to being a crazy snack lady.  I don’t like getting stuck without food and get pretty cranky when I’m hungry, so I make sure to travel with fruit, KIND bars, trail mix, energy balls or anything else for on-the-go.

    Stash of hotel room snacks!

  • Make quick (& healthy) meals!  I love to cook, but I totally get it when people say they struggle with finding time to prepare meals.  But needing quick options is not reason to turn to fast food or other crap.  I rely heavily on some quality frozen items and canned beans/veggies to make my meals.  Trader Joe’s has a few really great options, like this Superfood Pilaf that I turn to for quick weeknight dinners or post-run refueling.
  • Drink lots of water.  I bring my Klean Kanteen (empty through security), which I can then fill up at airports, in the hotel, at my accounts, etc.  I always keep a water bottle at my desk to remind me to stay hydrated and like to use it as an excuse to get up from my desk a few times a day to refill!IMG_9272[1]
  • Check out your meal options in advance.  If you’re traveling, research the area you’re staying in and check out menus.  Look for healthy options in your hotel or on the room service menu, and ask locals for recommendations.


  • Utilize technology!  I’ve been loving Yoga, but you can use other great websites like Daily Burn that let you live stream workouts.1
  • Make exercise a priority.  It really is important to make fitness a part of your regular routine, just like you do with a favorite TV show.  If you’re working late hours or traveling, pass on a late-night dinner to squeeze in a workout.  Wake up an hour earlier.  I’m sure everyone has heard (or said) “I don’t have time to exercise”, but that’s just an excuse!  Make the time! f
  • Make it fun! Find local parks or trails to explore, ask for a free trial at a nearby gym or fitness class, link up with someone you know via social media.  In case you haven’t noticed, one of my favorite things to do is drop-in to a local CrossFit box during my travels.
  • Take advantage of what you can.  Many of the hotels I’ve been staying in have 24-hour fitness facilities, so I know I can squeeze a workout in, no matter how early or late I’ll be working.  Bring your swimsuit and jump in the pool or just use extra hotel floor space for stretching and yoga.

Staying on track with eating and sweating when life gets crazy is super important and will only help you to work more efficiently, feel better and live a happier life.

Tell me:  how do you fit healthy eating and exercising into your life?



NYCM Training: Week 13

13 Oct

Hellooooo from Taper Town, my friends! I’m finished with peak week and am officially tapering until November 2nd!  Eek! It finally feels real.  Last year at this time, I was an absolute mess.  I was having meltdowns left and right over whether I could or would try to run my marathon.  This year is a totally different story.  Sure, I’m sore and tired, but I’m also so much stronger and confident that I WILL run the NYC Marathon.  Knock on #allthewood.  Seriously, knock on some wood for me?  Thanks.  And without further ado, here’s how peak week played out:

Monday 10/6: Rest and foam roll my ouchie quads.  Despite running a mostly flat route for my first 20-miler, my quads were hurtin and it felt good to roll em out!

Tuesday 10/7: 6 miles (3 mile repeats at 8:10-8:15 with 800m jog between).  I was honestly a little nervous I wouldn’t be able to hit these paces, but went out with intentions to give it my best.  Mile splits ended up being 8:06, 8:17, 8:13, which I was pleasantly surprised with.

Wednesday 10/8: 6 easy miles (9:59 average pace).  Surprise, surprise-I was traveling for work this week and was staying in a hotel near the Trenton-Mercer Airport in NJ, which meant there was nowhere to run outdoors, so I took it to the treadmill once again.  It was a mental challenge more than anything and I’m glad I was able to fit it in.

Thursday 10/9: I had high hopes of hitting up another CrossFit box during my travels, but it didn’t happen so I settled for a hotel room workout.  I started with a nice easy 20 minute yoga video and ended with a quick strength workout (3 rounds of: 10 air squats, 10 sit-ups, 10 push-ups).

Friday 10/10: Rest and a glorious 8.5 hours of sleep.

Saturday 10/11: Rest.  Less than stellar weather forecasts meant my running buddy and I pushed our long run off to Sunday.  I should have done a few easy miles, but spent the rainy day cleaning and getting life shit done.  It was awesome.

Sunday 10/12: 20 miles.  Beth offered to run the last 10 miles of the NYC marathon course with me and I tacked on 5 before and 5 after to total 20 for the day.  The weather was absolutely perfect for a fall long run and I can only hope for similar weather on marathon day!


I started my run in my old Astoria neighborhood and then met Beth at the Queensboro Bridge.  It was my first time running this bridge this training cycle and I did it TWICE (once at 5 miles, then again at 18.5 miles).  In 3 weeks, I’ll be running it at mile 15, so I think I’m ready.

Next, we ran up first avenue and over the Willis Avenue Bridge into the Bronx.IMG_9919 Then back into Manhattan over the Madison Avenue bridge.  IMG_9922We ran together all the way to the finish line and then I headed back East over the Queensboro and into Astoria.  Although my Garmin and Beth’s Garmin showed completely different paces the entire run, I’m going to go with mine, which was faster and said overall average pace of 10:10.  I definitely pushed my pace for a few of the earlier and later miles, per coach’s plan.  Overall, a strong run with my favorite running buddy!  I’m so excited to be in taper and start mentally preparing myself to run 26.2!

Weekly totals: 32 miles, 1 yoga/strength, 3 rest days

Alright…I’m ready for advice now!  How do I get through taper without going crazy?  Favorite playlist suggestions?  Go!