If you spend a lot of time in a car or on a plane, chances are you are not moving enough. Getting more activity into your life doesn’t have to be a huge performance, you can literally take small steps towards moving more. Even when you are traveling, you will have ample opportunity to put this into practice easily and frequently. Think about it. Do you try to get the closest possible parking spot to where you are going? Do you always take the elevator? Do you take advantage of the hotel pool? Do you dance around your room to your favorite tunes? (The latter is my favorite because there really is no one watching). Whatever you choose to do, if ou are amping up your current activity level, that’s wonderful.
Working out every day is a great goal, but it might not be realistic for you right now. Furthermore, if you try to commit to six workouts a week when you’re currently doing one, chances are that you won’t stick to the plan. Better to add one more workout to your weekly schedule until you become comfortable with your new routine (usually about three weeks), then add another. Keep doing this until you are exercising five or six times a week, or even every day.
The length of your workouts should be what fits into your schedule. Twenty or 30 minutes a day are better than no minutes a day.
Take Advantage of Down Time at Airports
Orlando Airport. Photo by Jayne Withers
When you have a delay or a long layover, you can sit and work, or you can work out. Even if your inner over-achiever wants to use the time to clear out your inbox, channel that energy and a portion of your time to moving. Walk the terminal, take stairs, or check out one of the increasingly popular in-terminal gyms or yoga rooms. The physical and mental benefits of squeezing in a workout include stress-reduction, which is always a bonus in these harried days of travel.
Schedule Your Workout Time Like You Would Any Appointment
Exercise needs to be a habit, not a whim. If you’re a reluctant exerciser or you’ve talked yourself into thinking you don’t have time to exercise, block your workout time in your calendar and honor it. While traveling, you can schedule time to hit the hotel gym, swim some laps, find a nearby exercise class, or go for a walk, especially if you are at a property by the beach. I follow my regular routine when traveling, which is a daily 30-minute Pilates, barre or cardio session from the Beach Body App, supplemented with a Pilates Reformer class or a beach walk if my location permits. Most hotels have workout facilities these days, so you will always have access to some form of exercise. Once you have scheduled your exercise appointments, the key is to hold yourself to them and make them a priority.
Perhaps your day is filled with business meetings or you have a jam-packed sightseeing itinerary with the family, and you have no idea how you are going to work out. If you only have 10 minutes to exercise, that’s okay. Give yourself permission for a shorter workout— 10 minutes are better than no minutes. Head to YouTube or an exercise app to find options for 10 minute ab or stretching routines. Or set a timer for 10 minutes and alternate planks, jumping jacks, and crunches. Maybe later you’ll be able to squeeze in one or two more 10-minute workouts. Before you know it, you’ll have completed 30 minutes of exercise without even noticing.
If All Else Fails…
The above five steps are simple and doable, and shouldn’t leave you feeling overwhelmed. In any event, please feel free to reach out to me via social media or email if you are feeling stuck with your exercise routine. I’ll be delighted to point you in the right direction.
My book “Mile High and Healthy: The Frequent Traveler’s Roadmap to Eating, Energy, Exercise and a Balalnced Life” has two chapters devoted to exercising while traveling. MHH, as I call it, is available on Amazon or by contacting me directly.
“Did you go to Mystras?” a friend asked me. Mystras? You’ve heard of Mystras? While my own knowledge of Greece was limited to visions of islands with white buildings and blue roofs, and the vibrant vibe of Athens, my friend was fully aware of the importance of this UNESCO World Heritage Center just a few kilometers from Sparta, the original home of the brave.
Luckily I was able to answer her in the affirmative. I had just returned from a magical visit to Euphoria Retreat in the town of Mystras, a hopping distance from the Byzantine settlement of the same name, in the foothills of Mount Taygetus. Before my visit, I was bursting with questions about the difference between a fully immersive holistic experience, which Euphoria Retreat offers, and a hotel with a nice spa.
I was soon to learn the difference and to gain appreciation of the history, culture and people of this part of the Peloponnese peninsula. Here is an outline of my adventure.
The entrance to Euphoria Retreat. Photo by Jayne Withers.
After a two-and-a-half-hour drive from Athens airport, where we were met by Euphoria’s driver, we drew into the village of Mystras. There were seven of us so we didn’t qualify for Tesla that is sent for smaller parties. In the blink of an eye, we pulled up to Euphoria’s gate. I was surprised because every time I’ve ever stayed at such an encompassing property it has always been miles to the nearest town.
Who would know that the most wonderful space lies behind those gates? Outdoor space provided by an orchard, gardens, stunning vistas, and a vast private forest. Physical space in the form of 45 individually designed hotel rooms, gourmet restaurant, library and world-class spa. And space for the mind to switch off and reboot to re-emerge refreshed, revitalized, and perhaps more reflective.
Note: If you’re flying in from within Europe, check out flights into Kalamata, which is only 60 kilometers away. Yes, that’s Kalamata whence the olives hail and it’s a really pretty town.
The Welcome
The lobby lounge at Euphoria. Note the arches. Photo courtesy of Euphoria Retreat.
Next, I was in a beautiful reception area (see above). As opposed to being on line at a desk, I sat in a very comfortable chair sipping thyme-infused water while serene tunic-clad staff with beatific smiles glided around. I thought I’d been kidnapped and taken to another planet. For someone who is always in a rush, I felt a bit prickly. Why was everyone so unhurried?
To put this in perspective, while in Barcelona on vacation, my husband asked me where I was rushing off to as I charged down the street in front of him. I looked at him, and said “I don’t know. I’m always in a hurry and I don’t know why.”
I took a breath, remembered Barcelona, and made a commitment to go with the flow. I was impressed that after only 10 minutes, I felt like this.
Stylish Rooms and Suites
Room 306 at Euphoria. Photo by Jayne Withers.
I read on Euphoria’s website that there are “masses of natural light, a colour palette of yellows and golds and a hushed mood combine to create a harmonious, balanced environment which aims to take you deeper into yourself and inspires quiet reflection.” Look at the picture above and tell me if that isn’t true (That’s a photo of my room, taken by me and undoctored).
Rooms at Euphoria are so individual that I was told it is hard to categorize them as one would in a standard hotel. I had an Executive Deluxe which was spacious and certainly comfortable for two people. You can get a feel for the living and sitting area above; additionally there was a dressing area and large walk-in rain-head shower. The balcony overlooked the Evrotas valley and the Parnon mountain range beyond, providing a great view from my big bed when I woke up. Before arrival, I was sent a pillow menu so that I could select my preferences.
Some of my group had rooms with tubs but with the spa 30 seconds away, I had access to a whole host of water treatments. I loved my room. Every time I look at that picture, I want to be back at Euphoria where I felt calm, safe, enlightened and free. In fact, I want that same room next time I go. If you ask for room 306, just don’t do it when I’m there.
The Euphoria Methodos
Photo Credit: Euphoria Retreat
After a healthy lunch and tour of the amazing spa facility, we had an introduction to the Euphoria Methodos and the theory of the Five Elements by Euphoria Retreat’s owner and founder, Marina Efraimoglou. who retired from investment banking following a bout of cancer in her twenties. Subsequently she studied ancient healing arts and philosophy, both Eastern and Western, before sharing her gifts with the rest of us via a deep-rooted desire to bring out everybody’s inner potential for health and happiness. Thus Euphoria Retreat was founded.
Ancient philosophies, including Greek, Indian, and Chinese, all focused on balancing elements – Water, Wood, Fire, Earth and Metal – in some form to achieve harmony on a mental, spiritual, and physical level. Yet they are not all equal according to Efraimoglou, who explained that Indian and Chinese methods were rooted in hardship and scarcity, with suffering seen as a necessary part of personal growth. This is far removed from the “euphoric” basis of the Greek approach where the element of suffering is replaced by a belief that life is to be celebrated. Not having to worry about inclement weather or food shortages left the Greeks free to focus on the big picture of how they as individuals could best serve their society, which at that time consisted of small city states and a nascent seafaring tradition. Communication and assimilation were key and, along with happiness and joy, became the primary focus to understanding the world and one’s place in it. This was considered harmony as expressed by Ef Zin or “living well.” with body, mind, and soul balanced for true happiness.
Euphoria is continuing that tradition in the most wholistic of ways – the Methodos is the foundation of everything at the retreat. Through the soothing architecture, the color palette, balanced cuisine, therapies for the mind and body, and obliging staff, harmony reigns.
Efraimoglou ended by encouraging us to attend lectures and classes to round out our spa treaments. A proverbial lightbulb had gone on over my head. At this point I started to realize that Euphoria Retreat is the real deal.
Sanctuary for Busy Minds and Salt Room
The Salt Room. Photo Credit: Euphoria Retreat
My first treatment was the Sanctuary for Busy Minds. I’d had my eye on it since I saw it on my personalized schedule – my mind is rarely still so I was very much looking forward to this. The description said it combines various energy techniques to relieve stress and bring a profound state of calm. It’s not a massage per se but more like trigger point work with the goal of opening channels of energy on your feet, up the body, then focusing on the head. I have to say that I was able to empty my mind at one point, which I find really hard to do when I’m meditating.
Salt Room
Next I was off to the salt room, which was a first for me. I’m British. To me, salt is something you put on fish and chips and it’s not terribly good for you if you have too much. Of course, the crystaline compound of my favorite edible mineral is far removed from the refined stuff that graces tables. Here, beautiful amber-hued blocks of salt crystals (see photo) line the wall, emanating particles while you relax, breathe deeply, and let them work their magic. The effects include a slower heart rate, mental clarity and a detoxifying effect that helps with asthma and allergies. In short, you breathe better and feel calmer. I hadn’t been at Euphoria 24 hours and already I felt calmer than I had in years. What would I be like after a week here?
Next it was time to, ahem, relax before dinner in the exemplary restaurant, Gaia. In the interests of brevity, I’ll include more about Gaia on Day 2 when I talk about the spa and diet at Euphoria. Meanwhile, a little voice had started talking to me. It asked, “How will I ever go home?”
Come to Euphoria with Me
Enjoy special rates and extra perks at Euphoria Retreat for a week in September 2025. Join me as I return to my happy place. To hear more about this exclusive opportunity, please call me at 772-480-8621 or email jayne@ilxtravel.com.
Frequent travelers face a unique dietary challenge: navigating a landscape often dominated by convenience and indulgence. Airports overflow with sugary temptations, hotel breakfasts skew towards processed pastries, and hectic schedules tempt hurried, unhealthy choices. Yet, nourishing sustenance is essential for maintaining energy, focus, and overall well-being on the road. Fret not, intrepid explorer! By incorporating these ten strategic principles, you can transform travel into an opportunity for culinary exploration and mindful, delicious eating.
1. Meticulous Pre-Planning: Avoid succumbing to indecision at mealtimes by diligently planning your culinary journey. Utilize online resources to identify healthy options at airports and research restaurants near your destination. Consider requesting a refrigerator in your hotel room to facilitate the storage of fresh produce and healthy snacks. For extended journeys, explore the availability of special meals on flights, such as vegetarian or low-carb options, to ensure access to nutritious choices.
2. Banish Menu Mayhem: Cultivate a discerning eye when navigating restaurant menus. Employ a mental filter, eliminating dishes laden with excessive cream, fried elements, and cheese. Resist the siren song of calorie-laden indulgences and prioritize dishes featuring whole grains, lean proteins, and abundant vegetables.
3. Embrace the Veggie Vanguard: Let vibrant plant-based options take center stage on your plate. Start your meals with a nutrient-rich salad and actively seek additional vegetable servings throughout your meal. This approach promotes satiety while limiting calorie intake and ensuring a balanced nutritional profile.
4. Elevate Your Carb Choices: Eschew refined carbohydrates in favor of their whole-grain counterparts. Brown rice, quinoa, and barley offer sustained energy, increased fiber intake, and lower calorie content compared to their white counterparts. Enjoy these nutrient-dense options in moderation, pairing them with a variety of colorful vegetables for a satisfying and balanced meal.
5. Pack Your Portable Pantry: Empower yourself with the ability to make healthy choices regardless of external circumstances. Pack a selection of portable, shelf-stable snacks such as almonds, seaweed snacks, lentil chips, hummus, and savory granola. These options provide sustenance during travel stretches and prevent resorting to unhealthy convenience foods.
6. Indulge with Intention: Recognize that occasional indulgence is a natural part of life. When cravings arise, prioritize mindful enjoyment over blind indulgence. Savor a few bites of a desired dish, appreciating its flavor and texture without succumbing to the pressure to finish it all. This approach fosters a balanced and sustainable approach to eating while allowing room for occasional treats.
7. Hydrate Wisely: Amidst the whirlwind of travel, prioritize mindful hydration. Opt for water, unsweetened tea, or black coffee throughout the day, particularly before meals to curb the urge to overeat. Avoid sugary beverages and mixers, which contribute to empty calories and hinder healthy choices.
8. Fuel Your Day Right: Ditch the sugary breakfast routine that sets the stage for energy crashes and unhealthy snacking. Prioritize protein and fiber-rich options such as yogurt parfaits, oatmeal with berries, or eggs with spinach. These choices provide sustained energy, improved focus, and set the tone for a day of healthy eating.
9. Embrace Culinary Simplicity: Opt for dishes featuring simple, recognizable ingredients. Grilled fish, chicken, or lean meat paired with a medley of roasted vegetables offer a balanced and satisfying meal, free from the potential hidden sugars and excessive sodium often found in complex dishes. This approach promotes mindful eating and avoids unnecessary dietary pitfalls.
10. Prioritize Restful Rejuvenation: Recognize the crucial link between sleep and mindful eating. Prioritize restful sleep by avoiding caffeine after midday, opting for light dinners, and creating a relaxing bedtime routine. A well-rested body makes more balanced food choices and exhibits greater self-control, empowering you to navigate the culinary crossroads with confidence.
By incorporating these ten principles, you can transform travel into an opportunity for culinary exploration and mindful nourishment. Remember, healthy eating on the road is not about deprivation, but about making informed choices and embracing the journey towards a balanced and vibrant relationship with food. Bon voyage!
Jayne Withers 