“I can shake off everything as I write; my sorrows disappear, my courage is reborn.” ~Anne Frank

“Write in This Book and You’ll Feel Better”

It was my father who encouraged me to “write about it” when he gave me that first pink and turquoise diary when I was 10 years old. You know the kind, the ones with a little lock and key that hold a young girl’s many secrets.

Diaries were simpler then and I don’t remember any glitter or unicorns on the cover but when I unwrapped the box that it came in, I felt very grown up, proud, and important.

Dad suggested that by writing about what was troubling me and journaling what was going on in my life, I would be able to resolve feelings, relive happy moments, and in general, learn from day-to-day entries.

Of course, he didn’t talk to a 10-year-old like that. He probably said, “write in this book and you’ll feel better.” I credit his thoughtful present and excellent advice with everything I have written since.

At First, It Was All About Secrecy and Confidentiality

That diary became my best friend, and it still astounds me that I was able to keep that little key as long as I did – considering that these days I have trouble remembering where I left my glasses, my car keys, or where I dropped the phone on any given day.

The difference is that back then I lived in a house full of people, and now I live alone. The key insured that the only one visiting the pages was myself and not my parents or siblings.

I was the youngest in the family. My sisters and brother were, respectively, 10, 11, and 19 years older than me and had their own separate lives. They probably had no interest in what I was writing in my diary.

At their age, they had bigger and probably more interesting things to be curious about than a young girls’ silly musings. My diary became a very loving space that I created for myself; away from judgement or advice from family and teachers.

Nobody checked grammar, punctuation, or content. For my eyes only. I readily compare it to seeing a therapist and making that important decision to tell a total stranger what troubles or delights us about our life. My diary was my impromptu therapist in those days when I hardly knew what a therapist was.

Dear Diary, I’m sorry that I haven’t written for a few days…

When I wrote, I addressed the diary itself, you know, the “Dear Diary” variety of writing. It was always comforting to write in my room just before bedtime. This also ensured that whatever worried me about tomorrow was less troubling after I had written it down in my journal.

Having rid myself of that extra luggage on those pages before slumber, I could go to sleep without worries or anxiety. Good advice for everyone, not just young girls.

Sometimes an entry involved a disagreement with a friend, a happy or sad day at school, growing pains and realizations of day-to-day things that I was experiencing.

I sometimes included jokes or funny stories, little poems, and reminders. My father’s advice to write about what was troubling me, started a life-long habit of putting my feelings and what I was learning about the world down on paper.

I often apologized to it for missing a few days of entries, as if the diary was actually listening to me and caring for what I was writing. Everything that was important to me then was in those pages. It preceded the “best friend” stage, the boys, the competition, and everything that came later.

When I was nearing the end, there was another little book waiting in the wings to be filled with everything that mattered and that I could look forward to – there’s nothing like starting a new page in a new book.

Bearing Witness to Our Own Lives

Journaling is important to me, whether I write in the journal itself or grab a napkin in a coffee shop to jot down a thought, a feeling, or perhaps something funny that I observe while drinking my latte. I then include it in my journal when I get home.

I save random things in my diary, such as cards, notes, theater stubs, boarding passes, the odd photograph, or even a bird’s feather that I find on the street when walking my dog.

As I grew up, my diary entries became like Bridget Jones’ “notes to self,” a more accurate description of what I was actually thinking and wanted to remember at the time.

Since then, I have written journals at every important juncture in my life. When I got married and moved away from Argentina to Colombia, I described my feelings of joy mixed with the sadness of missing my family and friends.

The new adventures that were rocking my life at the time, the experiences that I had of being a “foreigner” for the first time in my life – the freshness mixed with wonder of being a new bride in a strange land.

The comfort that my journal provided was just part of it but certainly an important component of my motivation to keep on writing. When I moved to Spain, and then to London, I carried my journal with me as part of my daily necessities, much like lipstick or tissues.

At the time, I considered myself as one living as far away from home as I could possibly go, but I was wrong. Next came Tokyo. Living on the opposite side of the world in a completely different culture and language gave me enough material to write about. My journal bore witness to my life as I went along from city to city.

Discovering the Joy of Art Journaling

A few years ago, I found a new outlet for my musings, namely, the Art Journal. This can combine writing with drawing, painting, collage, doodling, and making mandalas. Whatever is on my mind gets translated into some form of art. Often, words are not necessary.

I even created an Instagram page where I upload all of my art – and this has been immensely inspiring.

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My words turn into pictorials that in one way or another help me express what is going on with me at any given moment. I spend time in my studio combining my two favorite things, expressing creativity and writing about it when I feel I need to use words.

Sometimes those words make their way into a painting, and sometimes I am silent and let the paint do the talking.

A Little Journaling Every Day Keeps the Blues Away

A journal can be started at the drop of a hat. No need to journal for years like I have. You can start right now. There will be no judge other than yourself, and you can allow yourself the space and time to write whatever you like.

If you don’t want to be judged, don’t judge yourself; simply write what’s on your mind. All you need to do is find a notebook that you like, grab a pen, and get on with it. Write your heart out. Don’t edit yourself nor burden your mind with silly things like grammar or whether you used a word correctly.

Don’t censor yourself. Be free and write your life into those pages. If someone reads your journal when you’re gone, they will delight in your stories and learn more about the real you – you know, the unique person that you are. I have no doubt that you’ll benefit from the experience. Happy journaling!

Do you keep a journal? Have you found it helpful to understand what is on your mind through keeping a diary? Do you share pages with your children? What’s that experience like? Please join the conversation and share your journaling experience!

Once upon a time keeping up with a fitness routine while traveling was a daunting task. Now, there are plenty of resources available to support you, and I have a few tips and tricks to keep you feeling great on your trip.

Maybe you are traveling to a new destination and will be walking a lot while touring new places. Or maybe you are going to your favorite family vacation spot where you hope to catch up with some summer reading.

Either way, moving your body regularly and keeping up your routine can help you feel great during your trip. You will also ensure that you don’t come home feeling like you lost some strength and mobility while away.

Tips for Staying Fit While Traveling

There are a few things to think about when planning your trip to keep your body feeling its best. Keeping your body mobile, which means limber, without stiffness will go a long way toward ensuring that you can enjoy the activities of your trip. Here are some tips for planning your workouts on the go.

#1: Carve Out Exercise Time

Think about what you will be doing on your trip so you can carve out the time you’ll need for movement and exercise. How much time can you spend each day and at what time of the day will you be able to do this? It will look much different if you are on an organized tour than if you are at a cottage on your own.

#2: Use Your Time Well

Do you have time for a “real” workout? If you are traveling for any length of time and have 20 minutes or more each day to yourself, you can actually do some exercises that will keep you strong and feeling great.

Be realistic though. You don’t want to miss the opportunities unique to travel, like seeing special people or places. Your trip might have lots of walking or playing involved in it already. Perhaps you just need to be sure you are stretching and keeping your spine mobile to support your daily walking.

#3: Where Will You Exercise?

Are you staying in hotels with workout rooms? Can you do your exercise outdoors in nature? If your space is limited, be sure you have enough room around you to move and that there are no hazards you could trip on.

#4: Add In Extra Spinal Movement

Think about whether you will be flying or driving for long periods of time. If so, you want to be sure to add in some extra spinal movement and hip mobility exercises to avoid soreness that can come from sitting too much.

Travel Workouts

Once you evaluate the when and where of a travel exercise routine, figuring out how you will exercise is the next step. With internet access you can do virtually (pun intended!) anything you want. Online fitness options – both on demand workouts and livestream classes – are widely available.

You don’t need to have any fancy equipment or props taking up space in your suitcase. Use a beach towel instead of a mat and water bottles as hand weights. That book you brought along to read on your trip can make a great substitute yoga block.

Therabands are my favorite simple tools that travel well and can help you with any level of training. They come in different resistance levels and can be used for simple mobility exercises, strength training, and everything in between.

I travel with a small plastic bag filled with a variety of different resistance bands. Any reusable plastic bag is a great way to store the bands, so they won’t dry out. I love that I can do my arm and shoulder exercises and stretch my legs out with them. I also use the bands during my favorite livestream fascial movement class or for short YouTube classes like the one linked above.

Taking livestream classes that I cannot normally attend during my busy week is one of my favorite parts of my summer vacation. I actually use my vacation time to enjoy more training than usual. In addition to the classes I take, I get to walk, stand up paddleboard and enjoy time on Lake Michigan with my family.

On Demand Workouts

Working out when you want and where you want is the advantage of an on demand workout. Particularly when you’re on the road! You’ll find on demand classes available in a variety of places from the internet to cable TV and even social media sites.

On demand classes are pre-recorded, allowing you to access them any time you want and as often as you want. Think about how much time you have available and what type of exercise you’re looking for. A quick Google search will yield plenty of options to get you moving.

You’ll find a variety of options, from free, shorter video clips to full-length classes available for purchase. Some providers offer a subscription to a catalog of classes, while others allow you to purchase or rent a single class recording.

Your local gym or fitness studio may have their own library of on demand workout options. For example, my studio, MOVE Wellness, has both a free YouTube channel and classes available for purchase through MOVE On Demand.

Here’s a tip: don’t be afraid to mix and match shorter workout videos to customize your own full workout.

Livestream Classes

Are you the type of person that is better off sticking to a schedule? Livestream fitness classes are taught on a set day and time to a live audience who tunes in to follow along. Some people benefit by continuing their regular routines away from home and having a scheduled time to exercise.

Since livestream classes are not pre-recorded, you will be treated to different class content each time you sign in. The value is that the trainer is right there and available for questions and corrections if desired. You can usually choose to pay for one class at a time or sign up for a monthly membership.

Find Your Favorite Travel Workouts Online

There are more online options available than ever before to keep you on track with your fitness routine. You can even find short workouts when scrolling your Instagram or Facebook feed. I hope you’ll take your workout wherever your summer takes you.

Please enjoy a free trial of livestream classes with MOVE Wellness and keep moving all summer long.

What happens with your fitness routine while you’re traveling? Do you abandon everything to go back to it upon your return? Or have you found a work out service that helps you stay in shape while away from home?