5 Key Strategies for Reclaiming Your Routine After Travel

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00:35Yo, yo, yo, what's up, you guys? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And on this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident. I'm your host, Nikkie Stott, and welcome to episode number 84, where I'm going to talk about a real-life experience I'm currently experiencing right now and pretty much give a pep talk to both you and me.

01:08Okay? So with that being said, I want to talk to you guys about what you can do when you're struggling to get back into a routine post-traveling. Okay? This is like travel season. July, August are one of the busiest months of the year with travel. And right now, I am personally experiencing going from one trip to another trip. So I just got back from Miami. I was at a conference this past weekend, and it's like day three of being home.

01:46And the first two days were super rough. Super rough. Okay? So let me actually backtrack to before Miami and that trip. I was on my grind, you guys. I was up at 5.15 in the morning. I was in the gym an hour later, and I had crushed the hardest thing to me personally, which is doing my workout. I had crushed that first thing in the morning, done, dusted, complete.

02:19And that felt so good for me. Like shout out to you AM crew workouts. Like I, to workout goers, like I totally get why you vibe with working out in the morning. Like I was the person that was like, no, I have to go in the afternoon. Like I have way more energy. I have more food in my system. And that's just how it has to be. Well, paradigm shift. Okay? And I'm all about like, yeah, I'm all about trying new things, implementing new things into my routine, being a human experience, experiment to myself, all of the things, right?

02:58So doing this and doing the morning workout, I felt incredible throughout the rest of the day. I had insane energy, high energy, like felt incredible, felt amazing. I felt so, I was, I was, not that I felt, I was so productive, right? There is a difference between being productive and being busy. Your girl was the most productive that she has ever been in like the last two months. And I attribute it to the morning workout, which was like the last month prior to going to Miami.

03:31Okay? Got so much done. And like, again, my energy was through the roof. And also my ability to communicate and articulate my words came so much easier and was so much more concise. And, you know, it was just like this or that, right? It was like matter of fact, like just laying it out, like as it, as it should be said, right? And not like going all over the place, which sometimes I'm very good at doing. That's why I do this podcast because I just love talking. Okay. So that was me before Miami, right?

04:03Morning workout goer, all the things felt incredible. And I was like, damn, this feels amazing. I'm like, how long have I, I haven't, I've been, I've been an avid afternoon workout goer for like the last four years. And so come home from Miami, right? And I hope like my whole outcome or like thing that I hope that you take away for this podcast today is you probably feel the way I feel or you have an upcoming trip. And so you're going to be able to know how to navigate this a little bit better. And second, I'm going to give you some tactics on like what I've implemented in the literally last 24 hours.

04:37That has been the absolute game changer for me. So coming over Miami, right? I came home on a Sunday. It's now a Wednesday. And Monday, I like just dabbled. Like, and like I, I'm okay. Like at first I was beating myself up that like I wasn't getting back into my routine immediately because I've shared that with you guys before. I have shared that like, you know, first thing I do is focus on the nutrition that I'm eating right away when I get home. My meal prep, all of these things, I can get back into my routine so easily.

05:10This time I'm struggling and I'm being real raw and honest with you about that. And so Monday, I like dabbled. Monday, I didn't do much. Monday, I actually went golfing for the whole day and then I took a two-hour nap in the afternoon. So this is what, this is what I'm going to share with you with tactic number two when I get to breaking down the tactics with you. I have five tactics to share with you. That was my vibe on Monday. I didn't do much. Okay. Tuesday rolls around. I went to bed super early on Monday. Tuesday, Monday night, I set my alarm 515.

05:41I'm like, yo, Nikki, you got to do all the things. Like you got to get back into this routine because I am traveling again on Thursday. So I only had about like three, three days really. Yeah. Three days to be back in my groove. And I wasn't happy with how I showed up on Monday. Okay. So I set my alarm Monday night, 515 in the morning. And I told myself, you're getting up. You're going to do all the things. Well, you guys. Okay. And I specifically set my alarm this way. I set it in two ways. I set it on my Alexa and I set it on my iPhone.

06:12And my iPhone stays in my like living room area charging throughout the night. So I had to physically wake up in the morning and I have to go to my iPhone to turn off the alarm. And obviously I'm laying in bed. So I just turn Alexa off. So 515 AM rolls around the next morning. And I go to grab my phone and I shut off the alarm. And without any type of thought, I lay back in bed. And I end up sleeping until 8 AM. And let me tell you guys the type of energy that I had yesterday.

06:44I was so mad at myself. Because I've experienced like waking up like prior in Miami. I've woken up at 515 and be like, nah, screw it. Like I'm going to go back to bed. But then there's like a voice inside my head that's like, no, Nikki. Like get up. Do the things. Like I usually rise above the voice in my head. Or I'm like, yo, that's a little bitch voice. Like don't listen to her. Like go do the things. But like I totally caved. And I didn't do the things on Tuesday morning. And so my energy throughout the day yesterday was just a little, it was a little flat. And mainly I attribute it to this saying, right?

07:18A body of motion stays in motion. A body at rest stays at rest. And so throughout my whole trip, I didn't work out. Was I getting steps in? Yes. But I didn't physically work out. Typically, I release a lot of energy by working out. And so my body, I felt, guys, I can't explain the level of tiredness that I felt on Monday. And then I felt on Tuesday. Like I was overly exhausted. My brain was so foggy. I was doing things that I'm like, I caught myself.

07:50I'm like, whoa, Nikki, like how, what are you doing? Like almost like pouring yolk for Maverick into his food. But like you have to juggle the yolk back and forth inside the eggshell. And I was, and I usually do it over our glass. But I was doing it over, to save the egg yolk in the glass. I was doing it over his kibble. And I'm like, whoa, whoa, whoa, whoa, whoa. He only gets the yolk. I get the egg whites. And like, I was like, I just was doing little small things. I was like, Nikki, what are you doing? Like you're not thinking clearly or you're not thinking straight or like your thinking

08:20is fogged. And like that happened multiple times throughout the day yesterday. And so, and also on Monday too as well, like I was just doing small things. I was like, why, why is this so hard right now? It's, life felt so hard. Not to mention I had a pounding headache all day yesterday and I just felt so freaking tired. And I really attribute it to the fact that my body had been at rest longer than what I'm typically used to. And so it had almost been like almost a week that I hadn't worked out.

08:52And I was like, nah, like I almost, and the fact that like I let that morning, like I, I'm kind of going on here right now. I'll stay with me. I promise you I'm going to get somewhere with this. Hey guys, love so much that you guys are listening to this podcast. If you ever want to have the video version of this, which usually has more effects and all that good stuff for those of you who are visual learners, check it out. YouTube channel, Warrior Babe, if that's what you like. Either way, keep enjoying the show. So when I woke up in the morning and I did all the things, right, and I hit the snooze button,

09:26I stopped till 8am. I was really mad at myself for a good duration of the day. And I was like, but come like four o'clock in the afternoon when I had gotten all the things done, I could have just allowed me sleeping in and allowing the day to compile on itself with all the things that I had to do before my next trip, take control of the day and me not work out. But I was like, no, I am someone that like, I will never stoop down to that type of BS, right? Like I have the time in my day and I will say this out loud, affirmation, all of the things,

10:01I have the ability to go get it done. It's in my control. It's my choice, right? So I had the choice to either allow me to say, oh, the day is going to get away from me. The day is going to pile up. I have all these things I had to do. I'm not going to be able to work out. I didn't choose to go down that path. I didn't choose to accept that BS of myself. While it is true, I still have the choice and I still have the time to go and work out.

10:32So what I did is I marched myself downstairs. There's a little gym in my apartment building. Marched myself down there and I got in a killer leg day. Yeah, I treated myself to a leg day with my first workout back in like a couple of days. And I'm actually going to share this in a tactic too as well. That and I'm not going to give it away because I want you guys to listen to these tactics. But like it wasn't like a full blown workout. It was still a challenging workout. And just what I needed to move the energy throughout my body and feel so damn good afterwards.

11:07The headache was gone. The mental fog was gone. The feeling tired was gone. I can't explain or express to you guys how drastic of a difference I felt from Monday and half a Tuesday into Tuesday evening after my workout and today. It's an absolute game changer feeling. I feel so damn good and I totally attribute it to moving my body. So if you're someone struggling to get back into the routine and like you feel so tired because you're tired from your from your travels.

11:38I understand that. Go move your body because you're going to feel so insanely. It's just so bad. So much better. I'm going to share these tactics with you in a second. I promise you. But then number two or not even number two. But then I kept my promise to myself. OK, so even though I didn't get my workout in the morning and it was really hard on myself in the day, I still got my workout in that day. And then I went to bed Tuesday night last night, set my alarm for 515 in the morning and set the Alexa as well.

12:09And this morning I woke up 515 and I did my routine and I got my workout done this morning. And I it's just these little small things that make you feel so damn proud of yourself. And with this conference that I was at, Venus Williams said that discipline is freedom. Discipline is when you get what you want. No, not having no discipline. You get what you you get what you don't want. OK, I'm probably saying that a little bit different, but that is that is so damn true.

12:41If you have the discipline, if I have the discipline to wake up at 515 in the morning, you guys do your morning workouts. You get what you want. You get the feel good feelings. You're proud of yourself. You've accomplished. I think personally, one of the hardest things that you're going to deal with in the day is getting your workout done and find the time to make it happen. And it's done and you get what you want. And so today I feel so good. I'm like my my energy is so high. And so that is my experience with struggling to get back into my routine, but making sure that I held true to not giving to my excuses, to holding my promises and then to most importantly, following through.

13:17So those are the three like big takeaways that I would say for my experience to put into your world to as well whenever you're traveling or coming home from a post travel. If you're struggling to get into it, do those three things that I just said. Okay, now let me dive into the five tactics that I want you guys to think about and then, you know, understand how they can help you when you're traveling and coming home from post travel and dealing with post travel and trying to get back into your routine. And then if you have any trips coming up, put it to work, put these tactics to work, because I guarantee you you're going to feel so good when you implement these five things, because if you're someone just comes home from from travels and like you allow the tiredness to take over, it's going to take you like a week and a half to get back into your routine.

14:05You don't want that because then you're a week and a half further away from the goals that you want to accomplish. So the first one that I have to say, and this one I mentioned earlier that typically when I come home right away, I'm meal prepping and I'm back to my routine with food. It's typically, people always say that workout is the easiest thing to do. I find that nutrition is one of the easiest things to do. And so I come home, I make sure I'm chugging a bunch of water, and I make sure that I'm setting myself up for success in terms of nutrition world. I will take out the chicken, I will let it defrost, I will take out the ground beef.

14:41This week I only took out the chicken because I'm traveling again tomorrow. And so I didn't want to take out too much meat and then it all go bad because I'm not going to be able to eat it. But I focus on that control, right? I take this out, I meal prep it, and I'm set to go for the days and weeks ahead with my nutrition. That's number one, stay hydrated, drink a shit ton of water because when you're traveling, and I noticed this too for myself, I didn't drink nearly enough water. And then when you're flying, you're naturally getting dehydrated in that process.

15:13So make sure you're staying hydrated and make sure that one of your big focal points first to exercise is focusing on eating better. Because this is what I would say, like I want to go back into working out within the day. And you guys will, you heard me say that like I went golfing on Monday. I would have taken the whole day Monday to eat right and to get my body back to what I had been doing prior to me leaving, right? Because that type of food on that day is going to help me fuel my workout for the next day.

15:43If I go and try and work out the day after travel, typically I'm always extra sore because I hadn't given my body the right energy and nutrients to help it recover. So just a little hack for you guys there. Take the day after you travel or even two, if you're like traveling overseas and your clock is all out of whack, to just focus on eating right. Okay, so that's hack number one. Number two, I said earlier that I took a nap on Monday, right? So number two is give yourself time to adjust, right?

16:17Understand that it's so normal to feel out of sorts after a trip. And especially too, if you're traveling overseas, like I just mentioned with a time zone. But allow yourself to adjust back into your space. And that's exactly what I did Monday, right? Like I knew that I wasn't going to be full prime and work, full prime and workouts and all the things. So I just took a day to kind of readjust myself back into my space here.

16:47And that's why I took a nap in the afternoon, which goes into number three. Prioritize rest. Okay, so Monday I was really tired. And then this is where I said earlier, like I didn't beat myself up too much because I was exhausted. I just spent the whole weekend talking to a bunch of different people, expuing my energy to a bunch of different people and being in different like areas throughout the whole trip. And so that's, you know, I'm an extroverted heart, but like sometimes I need to go introvert into my own space.

17:21And I was physically, mentally exhausted from this trip in such a good way. But I needed to rest. And so that's why I took a two-hour nap after golfing on Monday. And I slept for 10 hours that night. So afterwards, like thinking and speaking this out loud, when I hit the snooze button and went back to bed and got to sleep for three extra hours, I'm not mad at myself. My body needed that rest. And so I would say prioritize your rest. And typically you're going to find that within the first one or two days, right? If you're traveling overseas, it may take you a couple more days.

17:52But make sure you're just prioritizing that and you're going to know when you feel better because you're going to feel like a new human when you've gotten caught up on your rest. Now, the fourth one that I want to talk about, which I touched on a little bit earlier when I said that I did finally go get my workout done yesterday and I walked downstairs to the gym and I got it done. But this is the thing. I didn't implement all of the sets that I normally would have. I focused on just gentle exercise. And I would encourage you guys to do the same because like you go almost a week without lifting, you may not feel as strong as you did prior to traveling.

18:27And so trying to go back and plus you're not eating as well, you're not hydrated as well, you're not sleeping as well when you're traveling. So trying to go back into your routine and pushing yourself to the max like Hulk mode, I wouldn't recommend. And so I went downstairs and I just did some gentle exercise. I only kept it to three sets for my whole entire workout and I didn't go nearly as heavy as I normally would. And I feel great today. I'm not overly sore. I can sit down in the toilet without having to use the handicap size or using my sink to pull me down.

18:59Right. So I just kept it super gentle. And then the last one that I would highly encourage you guys to do is when you come home, encompassing all the things that I just said, is that you create a structured schedule. Right. Be clear for yourself. You know, for me personally, I only have three days. I kind of jacked up in the beginning, although I needed that rest. Right. But now I did a workout last night. I did a workout this morning and I traveled tomorrow. So it's like 50-50. But like what I would say is like you can, when you come home, create a structured schedule for your whole week.

19:36Right. When are you working out? What are the days that you plan to work out? Obviously, you probably have to push it back a couple of days. So when can you get your four days of workout in? If you take two rest days, three rest days at the beginning, whatever it's needed for you. And then, you know, start prepping your nutrition, prioritize sleeping, all the things. But I challenge you, when you come home, creating a structured schedule is going to be an absolute game changer to your success for the week. And more importantly, to your follow through.

20:06Okay. Because when you write it down and you can see it and you plan it all out, all you need to do is execute on it. And when you execute on it, you're going to feel amazing. You're going to feel incredible. You're going to be so proud of yourself. You kept these small promises to yourself and you showed up for yourself and you're getting it done. So those are the five tactics that I would encourage you to focus on if you're struggling to get back into a routine post-travel. The first one, again, was stay hydrated and eat well. The second one was give yourself time to adjust.

20:36Number three was prioritize rest. Number four was gentle exercise. And number five was creating a structured schedule. But most importantly, keep the promises to yourself, show up for yourself, and follow through. Or whatever those three things that I said were the key point takeaways earlier. It had to do with those three. But all in all, it's your choice to make it happen when you come home. So stay committed and get it done. All right, you guys. I'll see you in the next podcast. Peace out. Hey, guys.

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21:37Thank you. Thank you.

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