How to save thousands $$$ on employee airport expenses in 2024

Since the return to travel, the cost of grabbing a quick bite and a glass of wine or refreshment at the airport has skyrocketed. The increased cost of labor, produce and food preparation, prices at the checkout have risen by up to 50% in the last two years. Regardless, business travel is an essential aspect of many companies, fostering partnerships, expanding market reach, and promoting collaboration. So the expenses associated with airport travel can quickly add up, impacting a company's bottom line. In fact, According to a study by the Global Business Travel Association, business travelers spend an average of $293 per day when traveling for work.

So, how can we better manage and control these expenses, ensure our team is getting the best value and are guided to better and healthier options for the airport downtime? By implementing smart strategies to reduce employee airport costs, ensuring that the business trips remain cost-effective without compromising productivity or comfort.

Strategic Flight Booking

Encourage employees to plan trips well in advance, taking advantage of early booking discounts and off-peak travel times. Getting in touch with travel management companies and signing up for a flight alert service like going can help you save 40-90% on roundtrip flights to destinations all over the world from your home airport.

Expense Policy Review

Regularly review and update your company's travel expense policy. Establish clear guidelines on allowable expenses and set reasonable limits. Providing employees with a comprehensive expense policy ensures transparency and helps manage costs effectively.

Expense Tracking and Reporting Tools

Implement robust expense tracking tools to monitor and analyze travel expenses. This allows for better understanding of spending patterns, identifying areas for improvement, and making informed decisions to optimize costs. Generate alerts for price discripencies when one travler is paying more fore the same airport service then an other ( e.g. lounge). Share Airport tips and hacks; best food, quiet zones, layover options. Share company wide, particularly when you use the same set of airports.

Educational Workshops and Tools

Offer workshops or resources to educate employees about cost-saving strategies and tools, such as fare comparison websites, budget-friendly accommodations, or efficient packing tips to avoid extra baggage fees.

Utilize Airport Lounges

Consider investing in airport lounge memberships or programs that offer access to various lounges worldwide. These lounges provide a serene environment, complimentary snacks, beverages, and amenities like Wi-Fi, enabling employees to relax and be more productive before their flights.

For companies with a high volume of travel, negotiating bulk purchases of lounge memberships can be a cost-effective solution. This not only ensures consistent lounge access for employees but also strengthens partnerships. Sanctifly is designed to do just that.

A simple solution to centralize all your employees' airport expenses, get them at the very best rates, and advise them on the very best and often exclusive options to spend their time. One corporate customer with over 50,000 travelers, reported a saving of over 50% on airport lounges expenses! Read more here.

How does Sanctifly reduce my airport expenses?

1. We are always better value than the walk-up rate of the lounge, normally 30% better value. Anyone walking up to a lounge and paying at the door is paying top wack!
2. Lounge deflection. We encouraged 55% of members not to go to the lounge, to enjoy an alternative walk, run, gym, spa or place to relax.
3. We independently identify quiet zones and places to refresh or work, that cost a fraction of the lounge rate.
4. If the flights are delayed we cover the full cost of the lounge or spa access (more detail)
5. We can centralise all lounge access expenses to one corporate account and centrally report on all choices and activity.*

New in 2024: Business accounts start at only $99 per month for up to 100 employees. Right now Sanctifly is offering new corporate customers 50% off their first year (2024). Get in touch with us to know more

Minimizing airport travel costs and prioritizing employee comfort and well-being can positively impact morale and productivity while managing expenses effectively. By adopting these strategies, businesses can strike a balance between cost reduction and employee satisfaction, enhancing the overall travel experience.

Never eat breakfast at the airport AGAIN!!!

Image by Freepik

It was the week before Christmas (sorry, I couldn't resist it, because it's true!). 6am, I had just arrived at Edinburgh Airport off a short winter flight dark, cold and dull. The airport arrivals greeted me with uninspiring, prepacked, and overpriced food options along with the usual horde of bleary-eyed travelers, resembling zombies in their slumber on uncomfortable seating, while not-so-clean tableware lay scattered around. I had two hours of work to do and was hungry after my 3.30 am wake-up. This was not inspiring.

So, as per the recommendations in The Sanctifly App, I made the short walk (200m) to the Hilton Hampton. Bright, spacious, newly decorated lobby with ample seating choices on offer for relaxing, working or meeting. The hotel welcomes non-room guests from Sanctifly, and a delicious hot and cold breakfast buffet costs me only £9.95 (less than $15.00!).

I had cereal, juice, and coffee followed by eggs and toast. Perfect set up for the day! If you miss breakfast they have a 24-hour menu, so always welcome to drop in.

Quick shout out to the Moxy hotel just next door, also a super option, particularly if traveling with family. Shh.. they have got a game room.

Fully fed and watered (i.e. coffeed to the max!), I thoroughly enjoyed working for 2 hours in comfort with plenty of resources to recharge my tech and quiet zones to take a call. Well done to Kara Rose and the team at the hotel, a strong recommendation for any traveler to the Scottish Capital.

Let me extend a top traveler's tip - next time you get off an early flight, arrive early for a late night takeoff, or have a layover with a few hours to kill - check out the over 200 hotel options at airports that welcome Sanctifly members to use their lobby, lounge and restaurants (even take the shuttle if needed). It's our free members guide to better options for your downtime.

If you are an airport hotel and would like to be featured for free, register your hotel below.

The Remarkable Benefits of Ice Baths for Health and Wellness

You may have noticed famous athletes immersing themselves in a bath of ice after a challenging match, or perhaps you have a fitness enthusiast friend who champions the use of ice baths for recuperating after a grueling workout. This practice of taking a chilly dip is a type of cryotherapy commonly employed to manage various health issues employing cold temperatures. Despite its seeming resurgence in popularity, it is indeed a time-honored technique with a history spanning centuries of use for promoting health and well-being.

While the thought of submerging oneself in an ice-filled bath may not be universally inviting, this practice could potentially offer benefits to your physical and mental health. However, it's important to clarify that ice baths shouldn't be considered a panacea. The scientific research encompassing the advantages of ice baths presents a complex picture. Here's what you need to understand.

Tom Harvey highlights the benefits of ice baths here. So read on and discover what this therapy could do for you.

Exploring the Health Benefits of Ice Baths

Ice baths may not be as intense as whole-body cryotherapy, which typically involves short-term exposure to extreme cold conditions. Rather, ice baths involve a short immersion, generally spanning 5 to 10 minutes, in water chilled to a temperature between 50 and 59°F. Advocates of this technique use ice baths to alleviate muscle discomfort, reduce stress, and more. Now, let's delve into how the claimed advantages of ice baths reconcile with scientific findings.

The Impact on Inflammation and Swelling

Submerging your body in an ice bath causes your blood vessels to constrict due to the frigid temperature, consequently slowing the blood flow to your muscles. This, in turn, can potentially mitigate inflammation and swelling. According to several studies, this cold-therapy technique appears to be more effective in reducing post-exercise inflammation than other methods, such as wearing compression socks.

Soothing Sore Muscles

Subjecting your body to cold temperatures might provide relief to aching muscles. The exact mechanism is still under investigation by scientists, but it's postulated that the reduction in inflammation and decelerated nerve signaling could be responsible for this analgesic effect. An ice bath might also alter your pain perception, lessening the intensity of the discomfort. A systematic review found that ice baths could alleviate delayed-onset muscle soreness (DOMS) following exercise, though the quality of the studies was relatively low and optimal conditions for ice baths are yet to be determined. Moreover, preliminary evidence hints at the potential benefits of ice baths for chronic conditions like rheumatoid arthritis, gout, and fibromyalgia, although more research is needed in this area.

Enhancing Exercise Recovery

Upon emerging from an ice bath, your blood vessels dilate, resuming normal blood flow. This increased circulation, rich in nutrients, might aid in flushing out metabolic waste accumulated during workout sessions, another reason why athletes often use ice baths for post-exercise recovery. While some studies suggest that ice baths are an effective recovery method, a 2021 review indicated that while ice baths can reduce exercise-induced inflammation, they might also impede training adaptations essential for muscle growth and performance enhancement. The apparent trade-off needs further investigation.

Regulating Core Body Temperature

One obvious advantage of ice baths is their ability to cool down the body when you're feeling overheated. A study found that a mere 10-minute immersion in cold water can reduce core body temperature post-workout, helping to prevent heat-related conditions such as heat stroke and heat exhaustion.

Boosting Immunity

Preliminary research suggests possible immune-enhancing effects of ice baths. In a study, participants who combined cold water immersion with deep breathing and meditation exhibited fewer symptoms of bacterial infection than their counterparts who did not. However, the specific contribution of the ice bath to immune function is difficult to isolate due to the combination of methods used in the study.

Mental Health Benefits

Ice baths could potentially improve mental health as well. A study found that participants with gout who took a 20-minute ice bath four times a week reported an improved quality of life. They reported increased joint mobility and lower levels of stress, anxiety, and depression. Scientists hypothesise that the body's response to cold water exposure might activate the nervous system and trigger a stress response, enhancing mood and stress adaptation over time.

Understanding the Frequency of Ice Baths

Many sports persons recommend a swift transition to an ice bath following a strenuous workout, especially to alleviate the symptoms of Delayed Onset Muscle Soreness (DOMS). Some research findings also support this notion, indicating peak effectiveness within 24 hours following a workout. Moreover, some enthusiasts of this chilling therapy propose the idea of concluding each shower with a burst of cold water and adopting regular ice baths only when required, such as during episodes of muscular discomfort or pain.

Conclusion

Ice baths have surged in prominence as a strategy to recuperate after strenuous exercise, demonstrating efficacy in soothing muscle discomfort. They also bear the potential to uplift your spirits. However, they are not a universal remedy for issues related to physical or mental well-being. Therefore, it is advisable to consult with your healthcare professional before immersing yourself in their frosty embrace.

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Unlock Your Smile: Top Tips for Maintaining Porcelain Veneers

Traveling is a time when we often find ourselves at our happiest, exploring new places and creating cherished memories. And what better way to enhance your travel experiences than by ensuring your smile is at its brightest? If you've invested in porcelain veneers to boost your confidence and transform your smile, it's crucial to maintain them even while on the go.

Porcelain veneers are an excellent choice for restoring and enhancing smiles that have dental issues such as discolouration or slight chips– but maintaining these thin shells is essential for keeping them looking their best over time. We'll give you the best maintenance tips for porcelain veneers to assist you. So continue reading to learn more!

What are Porcelain Veneers?

Porcelain veneers are super-thin, custom-made covers for your teeth that can instantly transform your smile. They're designed to cover the front surface of your teeth, the part that shows when you smile, to improve your appearance.

Crafted from medical-grade ceramic, these are made individually for each patient to compare one's natural teeth. It looks incredibly realistic and can resolve numerous cosmetic problems, ranging from crooked and gapped teeth to cracked or damaged enamel to noticeable whitening treatment-resistant staining.

It lies in their durability and resistance to stains, but like your natural teeth, they require proper care to shine their brightest. Gorgeous Smiles offers a wide range of cosmetic dental services, including porcelain veneers treatment.

The Advantages of Porcelain Veneers

Porcelain veneers are a typical cosmetic dental treatment due to their natural appearance and numerous advantages, including:

1. Immediate transformation of your smile
2. Stain-resistant material that looks like natural teeth
3. Versatility to correct various cosmetic issues
4. Minimally invasive procedure
5. It can last up to 10-15 years with the right care

Before we get into the maintenance tips, let's talk about Sanctifly, a leading travel wellness club that aligns perfectly with the idea of maintaining your smile while traveling.

Sanctifly's mission is to revolutionize the travel experience by promoting health and well-being. They provide access to airport facilities and services that enhance your travel journey. Sanctifly offers access to 4000+ premium lounges, gyms and other travel wellness services at around 200+ airports in the world. This means that while you're on the move, you can maintain your health and appearance, ensuring your smile stays radiant throughout your travels.

Top 4 Tips for Maintaining Porcelain Veneers on the Go

Like other dental procedures, porcelain veneers need maintenance in order to endure. Here are the top four veneer care tips while you are traveling:

Pack Your Dental Care Essentials

Just like your travel essentials, make sure to pack your dental care items. Carry a travel-sized toothbrush, non-abrasive toothpaste, and dental floss to keep your veneers clean and plaque-free. If you're flying long distances, consider bringing a travel-sized mouthwash for a quick refresh during layovers.

Brush and Floss Daily

Just like your natural teeth, they need daily brushing and flossing to depose plaque and prevent decay. This practice is key to maintaining not just your veneers but your overall oral health. Make it a practice to brush at least twice a day using non-abrasive toothpaste, which won't scratch your veneers. Flossing allows you to clean the tight spaces between your teeth that your toothbrush can't reach. These simple yet critical steps will help sustain the brilliance of your porcelain veneers and enhance their lifespan.

Stay Hydrated

Hydration is essential for maintaining oral health. When you're traveling, it's easy to forget to drink enough water. Make a conscious effort to stay hydrated, not only for your overall well-being but also to prevent your mouth from becoming dry. A dry mouth can contribute to plaque buildup, which can affect your veneers.

Mind Your Diet

Traveling often involves indulging in local cuisine and treats, which is part of the fun. However, be mindful of foods and beverages that can stain your veneers, like coffee, red wine, and highly pigmented foods. Moderation is key. Try to balance your culinary adventures with tooth-friendly choices.

Additionally, professional cleanings can remove any stains or buildup that may occur over time, keeping your veneers looking their best. Make sure to plan regular visits with your dentist every six months or as advised by your dental professional. Looking after your veneers in this manner will not only prolong their lifespan but also protect your investment

Conclusion

Overall, porcelain veneers are an ideal option for those looking to enhance their smile. To keep their appearance and longevity, proper care is crucial. Following these tips will keep your porcelain veneers dazzling and make you smile for years. Remember, investing in yourself is worth it - especially when it comes to a healthy and radiant smile.

Posted in collaboration with SEO Partners

What is Orthotics and Who Needs It?

Exploring parts of the world is truly exciting as it lets us immerse ourselves in cultures, savor unique dishes and forge lifelong memories. Nonetheless for individuals the adventure can become slightly arduous due to foot discomfort or other foot related concerns. This is where orthotics step in and we're here to provide insight on this subject while introducing you to Sanctifly—a leading travel wellness club dedicated to enhancing your travel experience by ensuring comfort and enjoyment..

What is Orthotics?

Orthotics, in simplest terms, are devices designed to adjust and control the function of our feet and legs to treat an array of biomechanical issues. Imagine you've been experiencing foot discomfort or have been diagnosed with a condition that affects your foot function; you're likely to have come across the term 'orthotics.' But, understanding what exactly orthotics are, and more importantly, who might need them, can feel like navigating a maze. Don't worry! We're here to guide you through the ins and outs of orthotics. Always remember to choose orthotics recommended by a podiatrist. Otherwise, you might end up worsening your condition and even causing further damage. Orthotics are essential, for maintaining foot health while traveling. Sanctifly goes beyond that by providing a travel comfort experience. If you're someone who faces foot problems during your travels Sanctifly grants you access to premium airport gyms, relaxing spas, refreshing pools and luxurious lounges. With Sanctifly you can confidently explore the world knowing your feet are in good hands.

Types of Orthotics

Orthotics are available in various shapes, sizes, materials, and functions to cater to different foot conditions. Below are the three most commonly used types of orthotics:

Functional Orthotics Functional orthotics control abnormal foot function by correcting any biomechanical issues. They are designed to redistribute the pressure and forces exerted on your feet, thus reducing discomfort and preventing further damage. Functional orthotics are usually prescribed for conditions such as flat feet, high arches, or overpronation.

Accommodative Orthotics Accommodative orthotics, also known as cushioning orthotics, provide extra support and cushioning for the foot. They are often made from softer materials and used for conditions such as diabetic foot ulcers, plantar fasciitis, or other painful foot conditions.

Custom-made Orthotics Custom-made orthotics are precisely tailored to fit an individual's unique foot shape and address specific issues. They are designed based on a podiatrist's assessment of your feet, including gait analysis, pressure mapping, and 3D foot scanning. Custom-made orthotics are often recommended for severe foot conditions or those that have not responded well to other types of orthotics.

Who Needs Orthotics?

Orthotics can benefit a wide range of people, from athletes looking to improve their performance to individuals with chronic foot pain. Some common reasons why someone might need orthotics include:

• Traveling athletes looking to optimize performance and prevent injuries.
• Individuals with chronic foot pain due to conditions like arthritis, diabetes, or other medical issues.
• Tourists dealing with postural issues leading to discomfort during long walks and exploration.
• Jetsetters with foot deformities such as bunions, hammertoes, or flat feet.

However, the key takeaway here is that only a podiatrist can determine if you truly need orthotics. Their expertise is essential in identifying underlying issues and recommending the most suitable orthotic type for your specific condition.

What Are the Benefits of Orthotics?

Using orthotics can provide a range of benefits, including:

• Pain relief: Orthotics can help redistribute pressure and support your feet, reducing discomfort and relieving pain.

• Improved foot function: By correcting biomechanical issues, orthotics can improve the alignment and movement of your feet, leading to better overall foot function.

• Injury prevention: Wearing orthotics can prevent further damage and injury to your feet, ankles, knees, and even back caused by foot-related issues.

• Enhanced performance: For those adventurers who love staying active during their travels, orthotics can help optimize foot function and keep you on your feet longer.

Sanctifly offers a collection of travel tips, manuals and workout tutorials to provide you with the information and resources, for optimizing your travel experiences regardless of your location. Whether its learning exercises to alleviate foot discomfort during your trip or receiving expert guidance on exploring a city without putting too much strain on your feet Sanctifly aims to equip you with the knowledge and confidence needed to travel comfortably and confidently.

How Much Do Orthotics Cost?

The cost of orthotics can vary greatly depending on factors such as type, material, and customization. On average, orthotics can cost anywhere from $200 to $800 per pair. Private health insurance may cover some or all of the cost, so it's best to check with your provider beforehand. If you think you may need orthotics, make sure to consult with a podiatrist who can assess your feet and recommend the most suitable type for your condition. Don't be afraid to ask questions and understand the benefits and costs before making a decision. Ultimately, choosing the right orthotics can greatly improve your foot health and overall well-being.

When Is It Time to See a Podiatrist?

If you're experiencing foot pain or discomfort that is affecting your daily activities, it may be time to see a podiatrist. Other signs that you may need orthotics include:

• Difficulty walking or standing for extended periods
• Frequent tripping or falling due to foot issues
• Foot deformities such as bunions, hammertoes, or flat feet
• Chronic foot pain or discomfort that does not respond to home remedies

A podiatrist can assess your feet and determine if orthotics are necessary. They can also provide other treatment options, such as physical therapy, exercises, or footwear recommendations.

Conclusion

Orthotics are undeniably a valuable tool for treating foot-related conditions and enhancing overall foot health. They offer comfort and support to a wide range of individuals, from athletes seeking peak performance to those dealing with chronic foot pain. If you suspect you might benefit from orthotics, a consultation with a podiatrist is your first step towards happier, healthier feet.

And with Sanctifly your foot health and travel aspirations can now go hand in hand,, it's not just about getting from point A to point B; it's about traveling with ease, comfort, and style, ensuring that foot issues never hold you back from exploring the world. So, whether you're in need of a workout, a spa session, a refreshing swim, or a serene lounge to relax in, Sanctifly has your back, and your feet, making every step of your journey a pleasure.

Travel with ease, comfort, and style, making every step of your journey a pleasure. Don't let foot discomfort hold you back; take care of your feet and embark on your adventures with confidence.

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Overcome Travel Anxiety: A Traveler's Guide to Deep Breathing Exercises During a Long Flight

Traveling, while exciting, can often come with its fair share of stress and anxiety, especially during long flights. For some, the very thought of embarking on a journey can trigger anxiety, commonly referred to as travel anxiety or flying anxiety. In this comprehensive guide, we will delve into the world of travel anxiety and provide you with step-by-step instructions for deep breathing exercises during a long flight.

Understanding Travel Anxiety

What Is Travel Anxiety?

Travel anxiety, also known as flying anxiety or fear of travel, is a psychological condition characterized by uneasiness, nervousness, and fear associated with the process of traveling. It can manifest in various forms, from pre-flight jitters to full-blown panic attacks during the journey.

Common Causes of Travel Anxiety

Travel anxiety can be triggered by a combination of factors, including fear of flying, fear of the unknown, concerns about safety, and the stress of navigating airports and dealing with delays.

Impact of Travel Anxiety

The impact of travel anxiety can be profound, affecting both the physical and mental well-being of travelers. It can lead to increased heart rate, muscle tension, and even digestive issues, making the journey uncomfortable and distressing.

Benefits of Guided Meditation for Travel Anxiety

Guided meditation is a powerful tool for reducing travel anxiety. It involves following the instructions of a meditation guide or a recorded meditation session to achieve a state of relaxation and mindfulness.

Meditation techniques help travelers stay calm and centered, allowing them to manage their anxiety more effectively. By focusing on the breath and being present in the moment, travelers can alleviate feelings of fear and stress. Regular meditation practice can have a positive impact on physical and mental well-being. It can improve sleep quality, reduce stress hormones, and enhance overall emotional resilience.

How to Meditate While Traveling: https://www.tourradar.com/days-to-come/how-to-meditate-while-travelling/

The Science behind Deep Breathing

Stress can wreak havoc on both our minds and bodies. It triggers a cascade of physiological responses, from increased heart rate to shallow breathing. Understanding this, we can appreciate the role of deep breathing in combating stress and anxiety. By engaging in deep breathing, you activate the body's relaxation response, reducing the production of stress hormones and promoting a sense of calm.

Preparing for Your Long Flight

Before you embark on your journey, it's essential to set the stage for a relaxed flying experience. Mental preparation plays a pivotal role in managing anxiety. Ensure that you have a clear understanding of your flight details and pack essentials like noise-canceling headphones, a comfortable neck pillow, and a good book to keep you occupied.

Deep Breathing Techniques

Diaphragmatic Breathing : Diaphragmatic breathing, also known as belly breathing, involves the use of the diaphragm to draw in deep, slow breaths. To practice this technique, sit comfortably and place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, feeling your abdomen rise, and then exhale slowly through your mouth. Repeat this process, focusing on the rise and fall of your abdomen. This technique is highly effective in calming nerves.

Box Breathing: Box breathing is a structured technique that can bring about mental clarity and relaxation. Begin by inhaling through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and finally, pause for another count of four before starting the cycle again. The rhythmic nature of box breathing can help soothe your mind.

Alternate Nostril Breathing : Alternate nostril breathing is a practice rooted in yoga and is known for its ability to balance the body's energy. Sit comfortably and use your thumb and ring finger to alternate closing one nostril while breathing in through the other. Then, close the nostril you just breathed in through and exhale through the opposite nostril. Repeat this pattern, focusing on your breath and the balancing sensation it provides.

4-7-8 Breathing : The 4-7-8 breathing technique is a simple yet potent exercise for reducing anxiety and promoting relaxation. Inhale through your nose for a count of four, hold your breath for a count of seven, and exhale slowly through your mouth for a count of eight. This pattern helps calm your nervous system, making it ideal for in-flight use.

To complement your flight routine, consider utilizing this step by step guided 5-minute breathing video by Sara Quiriconi- Travel Wellness Director, Sanctifly

At Sanctifly, we believe wellness should accompany you wherever you roam. That's why we offer our members an invaluable collection of meditation resources at no cost, ensuring serenity in every step of your journey. Download the App and explore the extensive Sanctifly library.

Coping with In-Flight Challenges

Traveling can present unexpected challenges, such as turbulence, flight delays, or crowded cabins. For these situations:

• During turbulence, focus on your breath, and remind yourself that it's a natural part of flying.
• In the event of flight delays, use deep breathing exercises to stay patient and composed.
• In crowded cabins, create your mental sanctuary through visualization and guided meditation.

It's worth noting that flight delays have been on the rise in recent years.Keep in mind that flight delays are not uncommon in 2023, according to EU flight compensation statistics there is a 4x increase in the flight disruptions. This data emphasizes the importance of coping strategies like deep breathing exercises. Understanding this can help you mentally prepare for potential disruptions in your travel plans.

Additionally, a recent poll conducted by Mathew Hollman, Founder of Simpila Mental Health revealed that a substantial number of travelers experience anxiety during their flights, further underscoring the need for effective anxiety management techniques.

How to Relax Before a Flight in 60 Seconds or Less: https://www.travelandleisure.com/airlines-airports/breathing-exercises-to-calm-pre-flight-nerves#:~:text=Use%20the%204%2D7%2D8,technique%20until%20you're%20calm.

Sanctifly: Your Travel Wellness Companion

Incorporating deep breathing techniques into your travel routine can be a game-changer. To help you prioritize travel wellbeing, Sanctifly, a leading travel wellness company offers access to 4,000+ lounges, wellness, relaxation, fitness, and leisure facilities at 200 airports globally so you can enhance your travel experience for just $11.95 a month.

In conclusion, travel anxiety need not overshadow your adventures. By incorporating deep breathing exercises, guided meditation, and the support of innovative solutions like Sanctifly, you can embark on your journeys with confidence and tranquility. Embrace the power of such tools, and let your future travels be filled with relaxation and joy.

Managing Travel Stress - Business Traveler edition

In the fast-paced world of business, frequent travel has become an integral part of many professionals' lives. However, amidst the allure of new destinations and opportunities, the rigors of constant travel can take a toll on both mental and physical health. To delve into this critical aspect of modern corporate life, BCD Travel, in collaboration with their Marketplace travel wellness partner Sanctifly, presents an insightful report on Traveler Wellbeing. This report not only sheds light on the significance of mental and physical health for business travelers but also unveils the emerging solutions to counterbalance them like Sanctifly.

The Role of Employers in Alleviating Travel-Related Stress

One intriguing aspect that the report dissects is the role of employers in the holistic wellbeing of their business travelers. It is no secret that organizations are beginning to acknowledge the correlation between employee wellbeing and productivity. The report delves into business travelers' perspectives on their employers' involvement in addressing travel-induced stress. From flexible travel policies to access to wellness resources, the survey explores the effectiveness of these support mechanisms.

“As research shows, over 7 in 10 business travelers are likely to use the wellbeing support tools and services provided by their employers, and 6 in 10 say the same about mental health support”

Link to the report: https://www.bcdtravel.com/resources/traveler-wellbeing-manage-stress/

Sanctifly: A Holistic Solution for Travel Wellness

Amidst the discussions on enhancing traveler wellbeing, Sanctifly is a game-changing solution. As detailed in the report, Sanctifly serves as an indispensable tool that mitigates the stresses of business travel. With a seamless app-driven interface, it presents a world of wellness options at travelers' fingertips. The all-encompassing nature of Sanctifly's offerings extends beyond access to premium airport amenities and exclusive membership benefits. Sanctifly App has an extensive library of curated travel wellness content, healthy airport guides, 10 - 60 min workout videos for free consumption.

Accessing Premium Airport Activities with Sanctifly

At the heart of Sanctifly's appeal lies its vast array of premium airport activities. The report highlights how this innovative platform opens the doors to over 4000 exclusive experiences that elevate the travel journey. From rejuvenating gym sessions to tranquil poolside relaxation,Sanctifly empowers business travelers to utilize airport downtime in a refreshing and health-conscious manner.

“While travel has gone through some major changes in the past few years, the stresses that potentially come with it remain the same. What we have noticed is traveler awareness of the impacts of stress, desiring more options to manage and minimize them, and a growing demand in searches for Sanctuary spaces for quiet zones.”

Sara Quiriconi, Wellness Expert, Sanctifly

Empowering Traveler Wellbeing: Luxury Hotel Facilities

Sanctifly doesn't stop at airport amenities. The report underscores how the platform extends its offerings to luxury hotel gym, pool, and spa facilities without having to book a room. Recognizing the need for holistic wellness, Sanctifly bridges the gap between travel and comfort, enabling travelers to revitalize their minds and bodies even within the confines of hotels.

In the end, as the demands of the corporate landscape continue to evolve, the symbiosis between business traveler wellbeing and professional success becomes ever more apparent. The Insights Report serves as a compass, guiding both employers and travelers towards a future where the journey is not just about reaching a destination, but about nurturing a sense of balance and vitality along the way.Through the lens of this report, Sanctifly shines as a beacon of innovation, fostering a seamless blend of technology, wellness, and convenience.

Top 10 Travel-Friendly Wellness Foods

Traveling can be an exciting adventure, but maintaining a healthy lifestyle while on the road can sometimes be a challenge. The temptation of fast food and limited options can make it difficult to stay on track with your wellness goals. However, with a little planning and the right choices, you can enjoy nourishing foods that support your well-being even while traveling. In this blog post, we'll explore the top 10 travel-friendly wellness foods that will keep you energized, and we'll also introduce you to Sanctifly and its extensive library of tips and travel hacks to help you maintain your health and fitness routines while on the go.

Nuts and Seeds:

Packed with essential nutrients, nuts and seeds are perfect for snacking during travel. Almonds, walnuts, pumpkin seeds, and chia seeds are rich in healthy fats, fiber, and protein, providing lasting energy. They're easy to pack and can withstand hours of transit.

Fresh Fruits:

Portable and refreshing, fresh fruits like apples, bananas, and berries are natural sources of vitamins, minerals, and antioxidants. They're a great way to satisfy your sweet tooth while staying healthy on the road.

Quick Fruit Bowl : https://www.safefood.net/recipes/fresh-fruit-salad

Greek Yogurt:

A protein-packed snack, Greek yogurt is rich in probiotics that support digestion and boost your immune system. Opt for single-serving containers or pack some in a small travel container.

Benefits of yogurt: https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/

Hard-Boiled Eggs:

Eggs are a fantastic source of protein and nutrients. Hard-boiled eggs are easy to prepare in advance and can be conveniently packed for a quick and nutritious snack.

Are eggs good for you? : https://www.healthshots.com/healthy-eating/superfoods/why-boiled-eggs-are-good-for-weight-loss-and-what-are-its-health-benefits/

Hummus and Veggies:

Hummus, made from chickpeas, is a nutrient-rich dip that pairs perfectly with carrot sticks, celery, and cucumber slices. It's a great way to get your daily dose of fiber and plant-based protein.

DIY hummus: https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/

Trail Mix:

Customize your own trail mix with a mix of nuts, seeds, dried fruits, and a touch of dark chocolate for a satisfying blend of flavors and textures.

Quick Trail Mix: https://www.kitchenkonfidence.com/2013/08/tamarind-trail-mix

Quinoa Salad:

Prepare a quinoa salad with chopped vegetables, herbs, and a light vinaigrette. This nutrient-dense option can be stored in a container and enjoyed on the go.

Best Quinoa Salad: https://cookieandkate.com/best-quinoa-salad-recipe/

Protein Bars:

Opt for natural, low-sugar protein bars that provide a quick and convenient source of energy. Look for those with whole-food ingredients and balanced macronutrients.

Homemade protein bar: https://www.rebootwithjoe.com/low-sugar-almond-oat-energy-bites/

Oatmeal Packets:

Instant oatmeal packets are not only easy to carry but also incredibly nutritious. They're high in fiber and can be prepared with hot water, making them an ideal breakfast choice.

Hydration Packs:

Staying hydrated is crucial while traveling. Carry a reusable water bottle and herbal tea bags to avoid sugary beverages and maintain optimal hydration levels.

Introducing Sanctifly: Your Travel Wellness Companion

Maintaining a healthy lifestyle while traveling doesn't have to be a challenge. Enter Sanctifly, your ultimate travel wellness companion. Sanctifly is a comprehensive platform that not only offers access to 3500+ premium airport amenities but also a wide range of wealth of travel tips, insights, and hacks to help you stay on track with your well-being goals, even when you're on the move.

From exercise routines that can be done in hotel rooms to mindfulness techniques for reducing travel-related stress, Sanctifly's library of resources empowers travelers to prioritize their health. And to give you a taste of what Sanctifly has to offer, here's a video showcasing some healthy snacks you can pack before you embark on your journey:

Traveling doesn't have to mean compromising your wellness goals. By incorporating these top 10 travel-friendly wellness foods into your journey, you'll be equipped with nutrient-packed snacks that keep your energy levels up. And with Sanctifly as your travel companion, you'll have access to a treasure trove of tips and hacks that will enhance your overall travel experience only at $11.95 a month. Remember, wellness and wanderlust can go hand in hand – all it takes is a little preparation and a dash of inspiration from Sanctifly's resources.

TRAVEL WELL WITH SANCTIFLY

5 Effective Travel Tips that Enhance Your Lifestyle

In today's fast-paced world, travel has become an integral part of our lives. Whether it's for business or leisure, traveling opens up a world of possibilities and experiences. However, without proper management, it can quickly turn into a stressful and overwhelming ordeal. This is where effective travel planning comes into play. It not only ensures smoother journeys but also enhances your lifestyle in numerous ways. In this blog post, we will explore five key benefits of effective travel and how it can significantly impact your overall well-being and enjoyment.

1. Stress Reduction and Peace of Mind

Anyone who has experienced the chaos of last-minute flight bookings, hotel reservations, and itinerary changes knows how overwhelming travel planning can be. Effective travel planning takes that burden off your shoulders. With professional assistance and streamlined processes, you can bid farewell to the anxiety associated with travel logistics.

Read More: https://www.buzzfeed.com/michelleno/airplane-anxiety-relaxation-tips

2. Time Optimization and Increased Productivity

Time is precious, and wasting it on tedious travel arrangements can hinder your productivity. Effective travel planning optimizes your travel schedule, ensuring that you reach your destination on time and in the most efficient manner. By leveraging advanced tools and industry expertise, travel Sanctifly can significantly help turn your layovers into productive ones incase of flight delays .

By saving time on travel logistics, you can allocate more of your day to meaningful activities. Whether it's exploring new places, attending business meetings, or simply relaxing with loved ones, your productivity and overall enjoyment will soar.

Read More: https://www.mindtools.com/acazjum/how-to-stay-productive-while-traveling

3. Cost Savings and Value for Money

Traveling can often become expensive, especially if bookings are done haphazardly or at the last minute. Effective travel management can help you save costs and get the best value for your money. Travel management services like Booking.com, BCD Travel, TravelPerk, Navan (formerly TripAdvisor) have access to exclusive deals, discounts, and loyalty programs, which they pass on to their customers. Additionally, their expertise in budget planning ensures that you get the most out of your travel budget without compromising on quality.

By making smart travel choices, you can indulge in more experiences during your trips, like trying out local delicacies or exploring premium attractions. The cost savings can be substantial, making travel more affordable and enjoyable.

Read More: https://www.cnbc.com/select/how-to-save-money-on-upcoming-travel/

4. Personalized Travel Experiences

Every traveler has unique preferences and needs. Effective travel management recognizes this and tailors travel experiences to suit your individual requirements. With specialized tools and personalized assistance, services like GetyourGuide, Navan (formerly TripActions) can help you curate itineraries that match your interests, whether it's a relaxing beach holiday, an adventurous trek, or a culturally immersive tour.

Moreover, travel management services often have a network of local partners and guides who can provide insider tips and recommendations, enriching your travel experiences and making them truly memorable.

Read More: https://www.travelinglifestyle.net/best-travel-planning-apps/

5. Health and Well-being Benefits

Effective travel planning not only enhances your travel experience but also promotes your overall health and well-being. By reducing travel-related stress and optimizing your itinerary, you can avoid burnout and exhaustion during your trips. Properly planned travel also ensures that you have access to essential amenities, such as fitness centers and healthy dining options, to maintain your well-being while away from home.

Additionally, Sanctifly offer access to 3500+ airport wellness facilities, allowing you to relax and rejuvenate during layovers only at $11.95 a month. Taking care of your health during travel enhances your lifestyle by ensuring that you return from your journeys feeling refreshed and revitalized.

Conclusion

Effective travel goes beyond the logistics of planning a trip; it significantly enhances your lifestyle by reducing stress, saving time and money, personalizing your experiences, and promoting your well-being. By adding Sanctifly to your travel plans, you can unlock a world of travel wellness and create lasting memories during your journeys. So, the next time you embark on a trip, consider the invaluable benefits of Sanctifly; and elevate your travel experiences to new heights.

Flight Delays in USA - Stay Prepared with Sanctifly's Flight Delay Benefit

Despite the convenience and speed that air travel offers, flight delays remain an unavoidable aspect of the industry. Whether due to weather conditions, technical issues, or other unforeseen circumstances, delayed flights can disrupt our plans, cause stress, and even lead to missed connections. In this blog post, we will explore the recent flight delay statistics in the USA and introduce Sanctifly's Flight Delay Benefit, a game-changing solution for frequent travelers.

Flight delays are an unfortunate reality of air travel. A recent survey conducted by Forbes says, “ A resounding 87% of survey respondents expect to travel at least as much as they did in the prior year, with 49% selecting that they expect to travel more. This is especially true among younger respondents, with 59% of those between the ages of 18 to 26 planning to travel more in 2023. This is impressive considering 45% of respondents traveled once or twice in 2022, with 42% traveling three or more times in 2022.” The holiday period records the highest number as always. “More than 4,750 flights across the country were hit by delays on 3rd July 2023, while 974 flights were canceled” according to FlightAware

Sanctifly understands the frustrations and inconveniences caused by flight delays, which is why they offer a unique Flight Delay Benefit to their members. Sanctifly is an innovative platform that aims to enhance the travel experience by providing access to airport amenities and wellness facilities around the world. The Flight Delay Benefit is designed to offer passengers a more comfortable and productive experience during extended delays.

How Does the Flight Delay Benefit Work?

When a Sanctifly member experiences a flight delay exceeding a certain duration (typically two hours or more), they become eligible to access an array of airport amenities and services only if they have registered their flight details beforehand.

Make the most of the Flight Delay Benefit

Comfort and Relaxation: Sanctifly's Flight Delay Benefit ensures that passengers have access to comfortable airport lounges, where they can unwind, enjoy complimentary refreshments, and catch up on work or leisure activities. Instead of being confined to crowded waiting areas, travelers can enjoy a tranquil environment.

Wellness and Fitness: Delayed flights often disrupt our routines, but with Sanctifly, members can access fitness centers and spas within the airport. This enables them to engage in a rejuvenating workout, indulge in a spa treatment, or even take a refreshing shower before continuing their journey.

Increased Productivity: Sanctifly understands that time is valuable, and flight delays can be an opportunity to be productive. With access to amenities such as quiet workspaces and reliable Wi-Fi, members can catch up on emails, prepare presentations, or complete important tasks, turning delay-induced downtime into a productive work session.

Additional Options

Get a ride from your airport

If your flight has been canceled, consider getting out of the airport and enjoy the local attractions and scenery. Sanctifly recently announced an amazing partnership with SIXT. Our members can now get up to 15% discount on SIXT Car Rental at participating locations. When booking rentals in category P (Premium), L (Luxury), or X (Special), our members receive complimentary access to the exclusive SIXT-operated Diamond Lounge at selected locations around the world. Our members also get an exclusive 8% discount on SIXT Ride, meaning you can book chauffeur-driven vehicles and airport transfers for less! If you have a long layover, treat yourself to a chauffeur-driven experience and explore your surroundings in style!

Take a Walk- A hugely popular option in 2023 -get out of the airport!

If your flight has been disrupted by a couple of hours and you are still in pre-security, we recommend you get outside and enjoy the fresh air. Our app recommends over 160 parks (and beaches!), all within a 5-mile radius of the airport. Go for a walk, run, stretch in the park, meditate, and simply enjoy the open air. Don’t feel like leaving the airport? We also have many other free recommendations such as meditation rooms, observation decks, or art exhibitions. BWI Airport even has its own 5.7km indoor walking trail.

We even include luggage storage options at most airports for you to drop off your bags.

Flight delays can be stressful and disruptive, but they are a reality of air travel. As we've explored the recent flight delay statistics and updates in the USA in 2023, it's evident that delays continue to be a challenge for both airlines and passengers. However, with innovative solutions like Sanctifly's Flight Delay Benefit, frequent flyers can find respite and make the most of their time during delays.

By providing access to premium airport amenities and wellness facilities, Sanctifly offers a convenient and enjoyable experience, transforming flight delays into productive and relaxing moments for only $11.95 a month. So, the next time you find yourself facing a flight delay, remember to take advantage of Sanctifly's Flight Delay Benefit and turn your waiting time into a rewarding experience.

Why Staying Active is Crucial for Business Travelers: Travel Wellness Insights

As global travel becomes again an integral part of modern business operations, long journeys, and layovers have become increasingly common for both employers and employees. While the opportunities for international expansion and collaboration are exciting, these extended travel experiences can take a toll on employee well-being. In this blog post, we will explore the effects of long journeys and layovers on employees and employers, travelers' attitudes to physical activity, and their behavior whilst on the road, assessing the importance of fitness among business travelers. We will also introduce Sanctifly's corporate program, which provides a unique solution for maintaining wellness during business travel.

Importance of physical activity and the Impact on Employee Well-being

Travelers are well aware of the significance of regular exercise, yet they encounter various obstacles when prioritizing their physical well-being. Establishing positive exercise habits yields long-lasting benefits for both the body and mind, ultimately influencing all aspects of life. According to feedback from business travelers, physical health ranks as the second most crucial factor influencing their travel arrangements, surpassed only by the needs of their spouse or partner.

“ Despite all positive effects of physical activity, only 2 in 10 business travelers manage to exercise regularly when traveling, although almost half sometimes manage to do so. A third of travelers rarely find time to exercise away from home ”

Physical Health: Long hours spent sitting during flights and layovers can lead to a range of health issues such as muscle stiffness, joint pain, and poor circulation. Extended travel can also disrupt sleep patterns, exacerbating fatigue and jet lag, which negatively affects employee productivity.

Mental Well-being: Frequent and lengthy business trips can induce feelings of isolation and stress, affecting an employee's mental well-being. Coping with different time zones, cultural adjustments, and demanding work schedules can lead to burnout and reduced job satisfaction.

Productivity: Jet lag and physical discomfort can impair cognitive function, leading to reduced productivity and performance during work-related activities abroad. For employers, this can translate into lower ROI on business travel expenses.

In collaboration with BCD Travels, a renowned global corporate travel management company, Sanctifly conducted a comprehensive study to analyze the impact of their corporate program on employee well-being and productivity. The report surveyed employees from various companies with employee wellness programs and assessed the effectiveness of wellness incentives for employees during business travel.

According to the results of the travel buyer survey,

• 26% of business travelers express concerns about their lack of exercise while on trips.
• 25% of respondents expressed a desire for exercise gear in their hotel rooms.
• Surprisingly, only 10% of employers currently offer this option.

To enhance the physical well-being of employees on the road, companies need to focus on implementing effective employee wellness programs and strategies. A majority of business travelers emphasize the importance of having these amenities such as access to a hotel gym and swimming pool available in their hotel accommodations.

Embracing Technology for Fitness on Your Travels

Technology serves as a valuable tool for employees to prioritize their physical well-being while traveling. Currently, 58% of business travelers use various apps like Apple Health, FitBit, Strava, Peloton, etc.., for well-being and three-quarters are likely to apply physical health support tools and services provided by the employer. 45% of travelers already use mobile apps for adequate exercise, while another third express a desire to incorporate them into their routine. On the company side, 35% of travel buyers report that their organizations offer these apps, with an additional 25% planning to introduce them.

Recognizing the importance of employee well-being during business travel, Sanctifly offers a comprehensive corporate program tailored to address the challenges of extended journeys and layovers.

“ We are seeing a sharp rise in the average traveler airport downtime. In 2023, over 65% of searches in the Sanctifly App are by members with 3 hours or more to spend at the airport. Traditional airport lounges are full and not designed to deal with this 3+ hour demand. We need to provide more options, options that inspire movement and recreation.” Karl Llewellyn, Founder, Sanctifly

Sanctiflys corporate benefits program provides employees access to a network of 3500+ airport gyms, fitness centers, and wellness facilities at 175+ airports globally. With Sanctifly, employees can break the cycle of sedentary travel and prioritize their health and well-being.

Employees who utilized the Sanctifly program demonstrated higher levels of productivity during business trips. Engaging in physical activities and maintaining overall well-being positively impacted their focus and job performance.

The Importance of Employee Well-being Strategy

Implementing a comprehensive employee well-being strategy is crucial for the success and longevity of any organization. Not only does it contribute to the overall happiness and satisfaction of employees but it also has a direct impact on,

Higher Retention Rates: Companies that prioritize employee well-being tend to have higher employee retention rates, reducing recruitment and training costs.

Enhanced Brand Image: A strong commitment to employee well-being can boost a company's reputation as an employer of choice, attracting top talent.

Drives Innovation and Creativity: A healthy and happy workforce is more likely to think creatively and contribute innovative ideas. By nurturing employee well-being, you create an environment that encourages collaboration, risk-taking, and problem-solving, leading to increased innovation within your organization.

In conclusion, the effects of long journeys and layovers on employer and employee well-being are significant and should not be overlooked. Companies with employee wellness programs recognize the importance of incorporating a comprehensive well-being strategy that addresses the unique challenges of business travel. By investing in employee health programs and providing wellness incentives, companies can create a supportive environment that promotes employee satisfaction, retention, and overall performance.

Take the first step in prioritizing your employees' well-being and explore the Sanctifly corporate program today.

AAA's Travel Delay Prediction Alert: Beat the wait with Sanctifly and upgrade your airport experience for one of the busiest weekend of the year.

The 4th of July, a day of celebration and patriotism, is fast approaching. After a year marked by restricted travel, this Independence Day promises to be extra special and extra busy. According to AAA's highly anticipated predictions, millions of Americans are gearing up for exciting journeys across the country. In this blog post, we dive into AAA's travel forecasts and highlight the incredible offers provided by Sanctifly. Discover the best airports and offers to visit and seize the opportunity to make this 4th of July a memorable travel experience!

AAA Travel predictions :

AAA, the renowned travel authority, has released its travel predictions for the 4th of July, and the numbers are astonishing. An estimated around 4.17 million Americans are expected to fly to their destinations this Independence Day weekend. Atlanta, Dallas, Denver and Los Angeles will be the busiest airports, all expecting more than a million passengers, per Hopper. With July 4th falling on a Tuesday this year, many travelers are ready to break free from their routine, extending their trips for an extra-long weekend and embark on memorable adventures.

Let your wellness take flight with Sanctifly!

While planning your 4th of July trip, consider taking advantage of the exclusive offers provided by Sanctifly. Sanctifly is a leading airport wellness platform that offers a range of activities and offers tailored to the needs of travelers. From access to luxurious airport lounges to invigorating gym facilities at a lowest price , Sanctifly ensures that your travel experience is not only stress-free but also filled with rejuvenation and relaxation.

As you set off on your 4th of July journey, it's crucial to choose airports that align with your travel preferences. Sanctifly apart from it’s offers, suggests one of its top 3 airports with extensive amenities and gives you a list of activities in and around your airport making them ideal choices for your 4th of July adventure 

San Francisco International Airport (SFO):

Known for its stunning architecture and eco-friendly initiatives, SFO offers a unique travel experience. With Sanctifly, you can enjoy access to premium airport lounges boasting panoramic views, exquisite cuisine, and comfortable seating- sanctifly.club/locations/san-francisco 

Take the opportunity to unwind before or after your flight, ensuring a seamless and enjoyable travel experience.

Chicago O’Hare International Airport:

O’Hare takes good care of its millions of traveling customers and goes above and beyond to cater to travelers' needs. Sanctifly grants you access to partner hotels, state-of-the-art fitness facilities, allowing you to stay active while waiting for your flight-sanctifly.club/locations/chicago-ohare

Enjoy a refreshing workout or relax in a spa, ensuring that your journey is both active and rejuvenating.

John F. Kennedy International Airport (JFK):

Located in the heart of New York City, JFK offers a plethora of attractions and amenities-sanctifly.club/locations/new-york-jfk

With Sanctifly, you can indulge in world-class airport lounges, providing an oasis of comfort and luxury amidst the bustling environment. Immerse yourself in tranquility and make the most of your travel time, starting or ending your 4th of July adventure in style.

With AAA's travel predictions for July 4th weekend, it's time to plan your adventure wisely. By leveraging Sanctifly's offers, you can elevate your travel experience and enjoy access to luxurious amenities including premium lounges, cozy beds, serene spa facilities, refreshing showers, and much more ensuring this July 4th is one for the books!

A seamless journey awaits you! 

More Options added to Sanctifly!

36 New Lounges Added to Sanctifly

We are very excited to announce 36 new premium lounges added to Sanctifly, 25 of which are available to use right now. Located across USA, South America, Europe, South Africa and Asia, Sanctifly members can unwind in these luxurious lounges. Amongst these new lounges are 5 Virgin Atlantic Clubhouse lounges, 3 of which are available right now at JFK, SFO and IAD.

Enter these premium lounges today for amazing value. With Sanctifly, it only costs $25.00 on the pay-as you go membership to enter – or less than $15 on our premium plans. The best value on the market, anywhere.

Sanctifly Partners with Runnin'City 

We are delighted our new partnership with Runnin'City . Runnin’City is an innovative app providing its users with curated and narrated walking & jogging tracks at over 1900 locations globally. Sanctifly will be promoting Runnin'City's running & walking tracks at locations all over the world. This partnership will particularly benefit Sanctifly members who have a longer layover at the airport. Runnin'City members will also have the opportunity to purchase Sanctifly at a discounted rate.

Download Sanctifly Today

Download the Sanctifly app to explore all the facilities available to Sanctifly members.

Not traveling for a while? No problem! Purchase your membership today and wait to activate on your phone until just before you travel. Your 12 months starts on activation, not purchase.

No long term commitments. All memberships are backed by our 30 day no quibble money back guarantee.

Seated Stretches - For At Your Desk Or On The Plane

For many of us, the last year has been a year of inactivity. The gyms were closed, we were encouraged to stay home, we lost our morning and evening commutes. As a result, most of us have been sitting for much longer than we ever were before, and it is taking a toll on our bodies. We use much less energy when we sit than when we stand or move. Sitting for prolonged periods can cause obesity which comes with a number of worrying health concerns. It can also lead to a weakening of the leg and glute muscles. We rely on these muscles to stabilize ourselves as we go about our day and if they are weak we can put ourselves at risk of injury. For many of us, working from home has been a huge factor in sitting all day long. As we sit at our desks hunched over our keyboards and peering into our screens we are putting enormous strain on our posture and our backs.

According to research published in 2020, you need to do 30-40 minutes of exercise every day to counteract a day of sitting. That sounds like a lot but remember every little bit counts. Standing up, walking to the kitchen, and getting a good stretch can all work towards offsetting the harmful effects of sitting all day. While we do encourage everyone to fit in some moderate-high intensity workouts throughout their week, the little things we do throughout the day will also have a positive effect.

As many of us prepare for a more active second half of 2021 and as we prepare for our first trip in a long time, we need to prepare our bodies by moving more now. But there is no need to overwhelm ourselves on the first day. If we work on building the habit slowly we will be more likely to stick to it and reap the benefits.

Here is a series of stretches you can do while sitting at your desk. Not only are these stretches going to be easy to incorporate into your day now (no need to get up or change into workout clothes for these!) they are also going to help prepare you for your first flight. Learn this routine now and have it on hand next time you find yourself on a long-haul flight or waiting at the airport.

Here are 6 easy stretches you can do while sitting at your desk

1. Hands above head

Find a comfortable seated position. Sit up straight, look straight ahead and raise your right arm above your head. Reach for the sky, engaging your arm muscles and stretching your fingertips up. Hold for 10 seconds. Repeat for the left side.

2. Side neck stretch

Take your right hand to your left shoulder and place your left hand just above your right elbow. Drop your left ear to your left shoulder and straighten. You should feel a deep stretch along the right side of your neck. Repeat 6 times and then do the same on the other side.

3. Arm cross shoulder stretch

Take your right hand to your left shoulder and place your left hand on your right elbow. Pull the right elbow towards your left shoulder. You will feel this stretch in your right shoulder and upper arm. Hold for 10 seconds. Repeat for the other arm.

4. Foot stretch

Bring the right ankle to the left knee. Hold onto your right knee if it feels more comfortable. Flex your toes towards your body and then away from you. Repeat 10 times. Repeat for the other foot.

5. Shoulder roll

Place your hands on your thighs, roll the shoulders up towards your ears and down. If you have a stiff neck this can be a challenging stretch. Make sure you move slowly through the rotation, acknowledging where it feels stiff and working through those areas.

6. Spine twist

Place your right hand on your left knee and your left hand either on the armrest beside you or behind your back. Twist your upper body to the left, looking over your left shoulder. Take three deep breaths. Repeat for the right side.

If you are looking for more tips on how to build a fitness habit from scratch check out this post. At Sanctifly we are here to support travelers build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Building good habits around exercise both at home and on the road is one of the main pillars of support we offer our members. Find nutritional facts, healthy meal plans, and more in the Sanctifly app today and start your journey to better health and wellness.

You can find a video version of this stretch routine in the Sanctifly app. Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

5 Breathing Techniques You Need To Know

5 Breathing Techniques For When You Are Stressed Out

1. Diaphragmatic breathing

2. 4-7-8 breathing technique

3. Body Scan -Focused breath

4. Alternate nostril breathing

5. Humming breath

We are living in stressful and uncertain times. Many of us are looking back over the last year and wishing we could go back to normality. While we will get there and things will eventually return to normal, we don’t want to go all the way back to our old ways. In this modern world of constant connectivity where progression and ‘success’ are valued above all else, stress is a serious issue for many people. We constantly feel that we are not good enough or not doing enough. No matter what stage of life you are in or what your daily routines are, we all encounter stress on a daily basis. And while some of it certainly can be avoided, unfortunately, some of it cannot. Therefore, how we deal with the stress and how we manage it becomes the most important tool we have for looking after our mental health and maintaining a wellness focused lifestyle. Let’s use this time to focus on building those healthy routines and creating a healthy habit toolbox so we can be ready for the return to normal.

How does breathing help with stress levels?

Breathing is a proven, long standing stress relief technique. The reason deep and focused breathing has such a profound effect on stress levels and its physiological impact is because it evokes the relaxation response. The ‘Relaxation Response’ was coined by Dr Herbert Benson of Harvard’s Mind/Body Medical Institute in his book of the same name. In the book, Dr Benson explores and explains the physical benefits of truly relaxing your body and mind and combating the negative impact of the flight-or-flight response. When we are stressed or scared or anxious our body and mind go into overdrive trying to keep us safe. Our heart races, our breathing quickens, and our minds race as we try to either get out of the situation or face it head on. While this is a valid evolutionary response, it just does not suit the modern environment we have created. And so, we end up having to deal with the truly negative effects of stress such as high blood pressure, anxiety, poor sleep patterns and more. The relaxation response tells our body and mind that we are safe and can help counteract those negative effects. Breathing deeply and practicing specific breathing techniques is a sure way to evoke the relaxation response and get your body and mind into the relax and restorative state it needs to heal physically and deal with mentally challenging situations.

Here are 5 breathing techniques that you need to know and how to practice them correctly.

1. Diaphragmatic breathing

Throughout our day, particularly on days when we are feeling stressed and overwhelmed, we tend to take shorter, shallower breaths. Taking short, shallow breaths can have a serious effect on our health and wellness. It increases blood pressure and heart rate and makes it more difficult to relieve stress. Taking deep breaths doesn’t tend to come naturally to us. We needed to make an extra effort to breathe deeply so that we can take advantage of the amazing benefits.

The key is to send the breath down into your diaphragm, making it expand as you inhale. Find a comfortable seated position. Place one hand on your chest and one hand on your stomach. Take a deep inhale, feeling your stomach expand beneath your hand, and your chest rise slightly. Continue this process, making sure that the hand on your stomach continues to rise and fall with each breath.

Diaphragmatic breathing is great for when you feel your heart is racing.

2. 4-7-8 breathing technique

As mentioned above, deep breathing is extremely beneficial for our health. Holding our breath and extended exhalation are the next step in utilizing breathing techniques to calm our nerves and manage stress. In a series of studies conducted in 2018 and 2019, longer exhalation showed a positive impact on combating stress responses and improving heart rate variability. The 4-7-8 technique can help you master extended exhales.

Find a comfortable seated position, making sure you are not holding any tension in your neck and shoulders. Close your eyes. Close your lips and press your tongue gently against the roof of your mouth. Count to 4 as you inhale through your nose, count to 7 as you hold your breath and exhale through your mouth slowly for a count of 8. Repeat for four breath cycles. It may take some practice to get the timing right.

Extended exhalations are great for bringing a sense of calm to your body and mind. Practice the 4-7-8 breathing technique if you feel anxious or on edge.

3. Body scan - focused breath

A body scan is a meditation practice that aims to create a deeper connection to your body and help you to acknowledge any feelings or sensations you might have without judgement. Although it is primarily used as a meditation technique it can be utilised in other ways. Some people use it to relax, to fall asleep and, when combined with focused breathing, to help reduce stress and anxiety.

Lie down on your back in a comfortable position. You can also do it seated but lying flat on your back is preferable. Focus your attention on your feet, don’t move them, just make then the focus of your thoughts. Acknowledge how they feel right now and take two deep breathes while focusing on them. Continue up through each part of your body, your shins, knees, thighs etc. Take two deep breaths each time you focus on a body part.

Focused breath breathing techniques are great for calming racing thoughts. Because you are giving your thoughts something specific to focus on it is much easier to quiet them and feel the full impact of the breathing exercise.

4. Alternate nostril breathing

Nadi Shuddhi, or alternate nostril breathing is a yogic breathing technique where you alternatively inhale and exhale through one nostril or the other. The practice is used to help control your breathing and reduce stress. The focused attention that is required helps to still racing thoughts and has added benefits for your lungs and respiratory system.

First, find a comfortable seated position. Hold up your right hand up with all five fingers extended and then bend down the index and middle finger towards your palm. Take your thumb and use it to close your right nostril. Inhale deeply through your left nostril, then use your ring finger to close the left nostril and release your thumb from your right nostril. Exhale fully through your right nostril. With your left nostril still closed, inhale deeply through your right nostril and repeat the process. Continue for 5-15 minutes.

Alternate nostril breathing helps to increase and improve lung capacity. Use this breathing technique if you often feel breathless when overwhelmed. It will help train your lungs to embrace their full capacity which will help relieve stress levels.

5. Bhrahmari or the humming breath

Bhrahmari Pranayama, also known as the bumblebee or humming breath is a yogic breathing technique that incorporates sound to help you feel grounded and calm. This breath practice is used to relieve stress, anxiety and anger.

Find a comfortable seated position and gently soften your gaze or close your eyes. Close your mouth with your teeth slightly apart. Inhale deeply and on the exhale press your tongue to the roof of your mouth and make a low humming sound. Continue making the sound for the entirety of your exhale. Repeat the process for six rounds and then return to your normal breathing.

The humming breath breathing technique is great for releasing tension, especially if you are carrying that tension in your mouth or jaw. Practice this method if you find yourself constant clenching your teeth or tensing your shoulders due to stress.

At Sanctifly we are here to support our community build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Although most of the content on the Sanctifly app was designed for traveling, it is applicable and helpful in all walks of life. Building good habits around stress management at home and on the road is one of the main pillars of support we offer our members. Find stress management, wellness tips and more in the Sanctifly app today and start your journey to better health and wellness.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

5 Tips For A Healthy Heart

Tips to keep your heart healthy

1. Floss

2. Cardio

3. Eat a balanced diet

4. Manage stress

5. Limit alcohol

Over the last year our health and wellness have been at the forefront of our minds. However, because of Covid-19, the spotlight has been largely focused on our lungs. Though the Covid-19 pandemic is still with us and still a significant worry, it is equally important that we remember that there are other aspects of our health that need looking after. February is heart health month and with the added stress and anxiety of the past year, it is more important than ever that we look after our hearts. So much of our daily routines impact our heart health. According to the CDC, heart disease is one of the leading causes of death among Americans. Some of the leading contributing factors towards poor heart health are high levels of stress, poor diet and lack of exercise. All these are challenges that are faced by frequent travelers every time they are on the road and, as we look back over the last year, they are challenges we have all been facing in our new normal. Our exercise, eating, work and travel routines have all been disrupted in 2020 and many of our previous healthy habits are no longer practiced. So let’s start building up some healthy habits again that are good for our hearts (and the rest of us!). Here are 5 tips you can introduce into your daily routine to help keep your heart healthy.

Floss

According to Harvard medical school, and countless other studies, there is a significant link between your gum health and your heart health. Although the exact cause is still debated, whether it be the prevalence of bacteria in the mouth or some other cause, the fact is the state of your mouth is an indicator of how healthy your heart is. So make flossing and good oral hygiene part of your everyday routine and you can reduce your risk factor for cardiovascular problems in the process.

Cardio

Cardio exercise gets the blood flowing and the heart pumping. Your heart is a muscle, and like any other muscle in the body if you do not build it up and make it strong it will not work as well as it could. Cardio exercise helps to improve circulation, lower your blood pressure and helps to regulate your heart rate, all elements that contribute to a healthy heart. Examples of cardio exercise are running, cycling, jumping – anything that gets the heart pumping.

Does the prospect of going for a run seem completely daunting to you? I get it, believe me. Running was never particularly appealing to me, even though I know it is a great (and free) way to get in some cardio exercise. My block against running was as much mental as it was physical. I could make sense of the fact that I would need to start slow in order to build up my fitness, but how do you overcome the mental challenge? When my mind was shouting, ‘Stop running!’ even though I was more than capable of going further? The answer for me was to follow a Couch to 5K running schedule, developed especially for beginner runners. It is a 3-week plan that helps introduce you slowly to running and build up your stamina. There are lots of apps you can download to help you keep track of the schedule, the C25K app is definitely one of the best. Download it today and start running!

Eat a balanced diet

They say you are what you eat and when it comes to your heart, it’s kind of true. If you stick to a stodgy, fatty diet with little variety it will take a serious toll on your heart and overall health. A healthy balanced diet full of fruit and vegetables, whole grains and healthy fats is the best option. 

Here is a great tip to get started towards a healthy diet. Learn how to use fresh herbs in your meals. Herbs bring lots of flavour with little negative side effects. If you are someone that often adds salt or butter to meals for that added flavour, incorporating fresh herbs is a great replacement. Also, it is much easier to chop up some parsley and add it to your pasta sauce than sit down and eat a whole plate of vegetables. If you are not a vegetable eater, trying to force yourself to eat too much in one go will only have negative effects and turn you off. Start with some small wins by adding more fresh herbs to your next meal.

Manage stress

Stress can play a significant role in poor mental and physical health. According to this 2017 study, persistent emotional stress not only makes us more susceptible to risky behaviour such as smoking, drinking and other bad habits but the part of the brain that is activated by stress has a direct link to cardiovascular events. We are living in stressful times and unfortunately, it is unavoidable and out of our control. However, how we react to stress is within our control and the methods we use to deal with stress can have a direct effect on our hearts.

Here are some ways to help deal with stress.

1. Breathing exercises are a great way to calm racing thoughts and focus your attention on the present.

2. Exercise is another great way to focus your mind and body on the present moment.

3. Meditation has so many great benefits and the ability to process stressful events in a calm and controlled manner is just one of them. Check out this article for some tips on getting started with meditation. 

Limit alcohol

The idea that a glass of red wine now and again is good for your heart has been around for a long time. While it is true that the antioxidants found in red wine are good for you, a direct link between red wine and heart health has never actually been found. But that doesn’t mean you have to give up your glass of wine. At Sanctifly we don’t believe you have to go all or nothing when it comes to living a healthy lifestyle. Have your drink and enjoy it! The key point to remember is to enjoy it in moderation. Limit your alcohol intake (especially when you are on the road!) and your heart will be happier and healthier for it. 

Looking after your health and wellness has never been more important than it is right now, whether you are traveling or staying at home. Now is the time to work on building up those healthy habits so that when we do return to normal we are better equipped than ever to deal with life’s challenges. Sanctifly is your guide to building healthy habits and resetting your mindset in 2021 and beyond. We are committed to helping you to make your health and wellness a priority. We have lots of helpful advice and tips in the Sanctifly app, most of which is as relevant now as it will be when we return to travel. Become a member today and get exclusive access to fitness, meditation, stress management and nutrition content from leading experts in the field to help you on your journey towards a healthier you.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

What Snacks Will Keep You Feeling Full (In A Good Way!) The Longest?

How to stop overeating

1. Choose high fibre food so that you feel full for longer

2. Avoid sugar and processed carbs

3. Drink water before your eat

4. Know your triggers and address them

As we hit the restart button on a new year, now is the time to challenge any bad habits we may have let slide over the last few months and make health and wellness a top priority. Eating the right types of food and the right amount of food is incredibly important for maintaining your health and wellness. If you have felt it has been all too easy to overeat and reach for that snack cupboard over the past few months, this is the post for you! We are going to dive into what different types of foods do for you, which ones make you feel full and satisfied and which ones make you feel like eating more. We will provide some helpful tips to reset your mindset when it comes to eating and start building some healthier habits around what goes on your plate. And we will share our favourite healthy and filling snacks that keep up satisfied for longer and stop us from reaching for junk food. Whether you are on the road or staying home you need to be aware of what you are putting in your body and how it is making you feel.

How the pandemic affected our eating habits.

During 2020 we all experienced significant changes to our daily routines and as a result, we have seen a significant increase in weight gain. Forced inactivity due to working from home and lockdowns combined with increased stress levels and increased boredom all contribute to us eating more in terms of quantity and also eating more comfort foods. Often we reach for a snack not because we are hungry but because we are bored or stressed. Eating a poor diet of junk food can cause a drop in energy and mood which makes putting in the effort to squash those bad habits that much harder. Whether on the road or stuck at home it seems like we are battling the same demons when it comes to unhealthy eating. Boredom, lack of choice, stress and for some, lack of time due to added responsibilities all contributed to the development of poor eating habits in 2020. With vaccines being administered all over the world and the end of the Covid-19 pandemic finally in sight, now is the time to address these unhealthy habits and start eating healthy again.

How to stop snacking.

Ok, that’s enough talking about the problem, let's start talking about some solutions. How do we stop reaching for the snack cupboard and overeating?

First, take a long drink of water.  Today, the body often confuses thirst with hunger.  A good tall glass of water before eating or even deciding on what to eat can help with the quality and quantity decision making.

Next, you need to acknowledge and address your triggers.

You first need to figure out what triggers the desire to get a snack. This will require some inward reflection as for many of us the desire and action have become automatic. We have our heads in the snack cupboard and are pulling out a biscuit before we even realize what we are doing.

Every time you feel yourself going for a snack, ask yourself, why do I want to eat right now? The answer is likely to be one of these three: I am bored, I am stressed out or I am genuinely hungry. If you are bored or stressed you need to work on finding better coping mechanisms for managing those feelings. Perhaps you could start a new hobby or learn some breathing exercises. Check out these articles for tips and advice on how to build healthy habits and how to use mindfulness to achieve your goals.

If you are genuinely hungry, it is likely that you are not eating the right foods. Processed carbs, such as white bread and potato chips cause your blood sugar levels to go up fast which triggers a surge in insulin. The insulin’s job is to clear the sugar from your blood and store the energy. Because the energy has then been stored away, it is no longer available and so your body cries out for more food so that it can create more energy. This is why we often feel a crash in energy after eating these types of foods.

Sugar also has an effect on appetite, although it works in a slightly different way. Sugar triggers your brain’s reward system. After we eat, the area of the brain that drives that need is satisfied and calms down. However, according to research conducted by the Yale University School of Medicine, when we eat sugar that part of the brain remains active and so we still have the urge to eat.

What you are eating has a huge effect on your ability to stop overeating. If your body and mind are telling you that you need more food to feel full and energized, of course, you are going to eat. Choosing the right snacks will help you overcome this trick of the mind and make you feel full and satisfied for longer. The key to feeling full is to choose high-fibre foods. High-fibre foods such as whole grains, vegetables, nuts and seeds take longer to digest and therefore make you feel fuller for longer.

Here are 7 healthy snacks that will keep you full for longer.

Pears

Pears are one of the best fruit sources of fibre. You can expect to get 5.5 grams of fibre in a medium-sized pear.

Bananas

Bananas are rich in many minerals and vitamins and though not as high in fibre as pears, you can expect about 3.1 grams of fibre per medium-sized banana, they are a greatly satisfying and healthy snack.

Raspberries

Raspberries are the best fruit option when it comes to fibre intake. You can get 8 grams o fibre from just 1 cup! Raspberries are also a great snack for traveling because they produce zero waste.

Carrots

While vegetables tend to be a great source of fibre, they do not tend to be great for snacks. I am not sure about you, but the thought of biting down on a raw head of broccoli is not very appealing. Carrots are a good option for snacking as they are not only relatively high in fibre (approx. 2 grams per medium-sized carrot) but they are also full of natural sugars that can satiate your sweet tooth.

Popcorn

If fruit and veg are not your idea of a good snack, popcorn could be the best option for you. You can expect to get 13 grams of fibre per 100 grams of popcorn. Make sure to opt for air-popped popcorn so as not to introduce too much fat into your diet.

Almonds (or other nuts)

Nuts are a great source of both fibre and protein. A handful of nuts will make you feel fuller for much longer than a cookie will. You can expect to get 3.5 grams of fibre from a handful of almonds.

Dark Chocolate

Dark chocolate is surprisingly nutritious and can be very beneficial for your health. Make sure to opt for chocolate that has a high cocoa content so as to get the full benefits. You can expect to get 11 grams of fibre from a 100-gram bar of dark chocolate with 70-85% cocoa content.

At Sanctifly we are here to support travelers build healthy and lasting habits. Even though we are not flying right now, maintaining healthy routines is still important. Although most of the content on the Sanctifly app was designed for traveling, it is applicable and helpful in all walks of life. Building good habits around eating both at home and on the road is one of the main pillars of support we offer our members. Find nutritional facts, healthy meal plans and more in the Sanctifly app today and start your journey to better health and wellness.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

How To Use Mindfulness To Break Bad Habits

The new year is all about building new healthy routines and breaking old, bad habits. With the increased focus on our health and wellness in 2020 and a return to frequent travel on the horizon, many frequent travelers have been forced to reassess their usual travel habits and ask honestly, do I look after my heath while on the road? For many people going to the airport and getting on a plane is a once or twice a year event. We are going on holiday and it is exciting and many of the rules we apply to our everyday lives, such as eating healthy, getting 8 hours of sleep and only having one glass of wine with dinner are ignored as we let loose and enjoy ourselves. Engaging in this type of behaviour once or twice a year is not going to be hugely damaging to your health. However, for those that travel frequently, heading to the airport is more of a routine and can happen multiple times a month. Why then, do frequent travelers still entertain bad habits while on the road? Why would the usual healthy eater eat a greasy burger just because they are at the airport? Or why is having a drink an acceptable way to spend a spare hour? Frequent travel is notorious for building bad habits. Because the experience is often stressful and boring, we let our usual rules slide and take on a ‘it doesn’t matter, let’s just get through this’ type of mentality. And with the next trip to the airport often only a few days away, it was difficult to find the time to interrogate our habits and routines and put effort into changing them. 2020 has given frequent travelers a unique opportunity to reflect on their past experiences and make more conscious decisions to work toward a healthier travel routine. But realising the need for improvement and making the decision to change is only half the battle. Breaking old habits is not easy, however with the right tools and support it will get easier. We would like to introduce you to an incredibly useful tool that will help you in your journey, and that is mindfulness.

What is mindfulness?

It is likely that you have heard the term mindfulness before. Meditation and mindfulness have been popular in the wellness space for a long time. We asked Silvia Vizzoni, founder of Trip Unwind to explain what mindfulness is. She says…

‘Mindfulness is all about training the mind to become more aware of what is happening, as it is happening. It cultivates awareness of your thoughts, emotions and body in the present moment without judging, teaches skills to become less reactive to outside unpleasant experiences, and helps to develop self-awareness and to nurture growth, emotional intelligence, creativity and innovation.’

How can mindfulness help break bad habits?

Practicing mindfulness can greatly improve our ability to break bad habits. Habits are automatic and routine. We do them almost without thinking and this is often why they are so hard to break. Because we do not consciously intend to do the action, figuring out how to stop ourselves doing it can be tricky. Mindfulness helps to focus our attention on the present moment and acknowledge and create intent around the actions and thoughts that we often do automatically. We develop self-awareness as we become more mindful and this allows us to more easily identify and act on bad habits as we are engaging in them. If we commit to actively stopping the bad habit as well as acknowledging it, those bad habits will eventually be broken.

Another key aspect to mindfulness is the lack of judgement. This element can be the hardest part to wrap our heads around, especially when using mindfulness to address bad habits. Judgement is an automatic response if we find ourselves doing something that we consider a bad habit. And, because we don’t want to spend our free time being judgemental and feeling bad about ourselves, we inevitably stop thinking about what we are doing, and the bad habit continues. Mindfulness teaches acknowledgment without judgement. This is often one of the biggest stumbling blocks when it comes to mindfulness and requires effort and practice to get right, and needs to be mastered in order to effectively use mindfulness to break bad habits. Unfortunately, there are no quick fixes when it comes to breaking bad habits, however, once you have mastered the technique, it will become much easier.

How to use mindfulness to break bad habits.

Here are some steps to follow on how to use mindfulness to break bad habits on your next trip.

1. Awareness: First you need to understand what your bad habits are and when you engage with them. Make a note of every time you engage in a bad habit, what triggered it and how you felt directly before and directly after. For example, if you are bored while waiting for your flight do you automatically head for the bar? 

2. Mindful Pause: Once you have a clear understanding of your bad habits and triggers, the next step is to introduce a mindful pause before engaging in it. When you come across a trigger for a bad habit, take a moment to stop, take 5 deep breaths and then ask yourself, ‘do I really want to do this?’ If the answer is yes, then go for it without judgement.

The idea behind this stage in the process is not to force yourself not to engage in the bad habit but to create a separation between the trigger and the reward (engaging in the habit). The mind follows an expected pattern, trigger, behaviour and then reward. By introducing a moment of self-awareness and acknowledgment after the trigger, it breaks the automated response and makes the action more intentional. And it is much easier to stop ourselves doing intentional actions rather that automated ones.

3. Identify Alternatives: Ok, now you understand your bad habits, your triggers and have introduced a mindful pause. Next you need to identify alternative activities for when you encounter your triggers.

First, separate your triggers into two categories, avoidable and unavoidable. For example, an avoidable trigger is boredom. You will have time to kill at the airport but that doesn’t mean you have to be bored. Have activities ready to go to avoid the feeling. Perhaps you could call a friend you have not spoken to in a while, or you could read a couple of chapters of your book. My personal favourite is to set a step goal for my waiting time. I will walk the terminal, listening to a podcast and taking in the sights and sounds. Plus, it has the added bonus of wearing you out, so it makes it much easier to get some sleep on the plane. 😊 An example of an unavoidable trigger is stress, you cannot control what it going to happen while at the airport and you cannot leave if it becomes too stressful. Have some relaxation techniques such as breathing exercises or relaxing stretches to help relieve stress. The Sanctifly app has lots of helpful travel wellness content to help with travel stress, including videos on breathing exercises, guided meditations and more. Download the app today to see more.

4. Choose an Alternative: Now that you are aware of your triggers and have a go to list of alternative activities you can engage with, the last step is to choose those alternatives over your bad habits. The most important thing to remember as part of this step is to be kind to yourself. You may not always succeed in choosing the healthier alternative and that is ok. Be kind to yourself and make sure you keep trying. Consistency and not giving up are the best methods for breaking bad habits.

How can Sanctifly be a support to travelers returning to travel.

At Sanctifly we are committed to supporting travelers as they return to travel. However, we do not want to return to the old ways. 2020 has thrown a spotlight onto health and wellness and the travel industry and frequent travelers are taking note. Access to wellness facilities to help counter act bad travel habits such as unhealthy eating and sedentary behaviour are no longer a nice to have but a need to have. Sanctifly is here to support this shift in mentality by providing access to wellness facilities such as airport gyms, pool, spas and lounges all over the world. With a Sanctifly membership you can spend your airport downtime doing something good for you. As part of your membership, you also get access to exclusive travel wellness content, airport guides and more. For more details on how a Sanctifly membership can help you navigate your return to travel, check out our membership options here.

What Do Travelers Need To Feel Safe On The Road?

2020 was the year of grounded flights and canceled trips. It is a brand new year, and we are so excited to get traveling again, and we are not alone. Many surveys suggest that travelers are eager to start exploring again, however only if their safety concerns are met. Feeling safe and staying healthy is going to be the top concern for travelers in 2021 and beyond. We have spent a lot of time writing about what airports are doing to help passengers navigate the new normal as they return to travel. But it is equally important to understand what travelers want and what they consider the most important.

Plaza Premium Group conducted a survey where they asked over 2000 travelers their thoughts and expectations on travel in 2021 when they expected to travel, and what would be vital to make them feel safe. Here are some of the key points found in the survey.

Source: https://issuu.com/plaza-network/docs/what_is_the_new_normal_in_airport_h_370336b93f6aca?sc_src=email_4088035&sc_lid=207579285&sc_uid=rHkDaHb8tY&sc_llid=6966

49% of travelers consider hygiene and safety a priority.

There has been a strong focus on hygiene and safety in the last year across all industries. It is no surprise that travelers need to know that airports and airlines are making it a top priority in order to feel safe. The crowds, enclosed spaces, and multi-touch surfaces associated with air travel need to be addressed, and airports and airlines need to prove to customers that they are doing everything they can to make the spaces safe. Airports and airlines should be introducing measures such as increased cleaning and hygiene protocols, contactless processes, staggered arrival times, and social distancing.

83% consider airport lounges and in transit hotels essential.

This is an interesting one. Presumably, it only applies if airport lounges either have private spaces travelers can book or drastically limit the capacity. Anyone who has spent time in a busy lounge pre-Covid will know they are not the best spaces to stay away from other travelers. However, if lounges limit numbers and apply social distancing measures, they could become sanctuaries for weary travelers. And access to lounges and to private rooms in transit hotels will become a highly sought after benefit that travelers are willing to invest in. Access to these spaces will become a must-have benefit in credit card, airport reward, and travel wellness programs, such as Sanctifly.

83% of travelers consider wearing a mask as the most important preventive measure during travel.

Studies show that masks reduce the spray of droplets when worn over the nose and mouth, therefore preventing your respiratory droplets from reaching others and, when others wear them, preventing their respiratory droplets from reaching you. Masks are most effective when everyone wears them and travelers are recognising this. The problem occurs when everyone is not on the same page. Airports and airlines can help to support travelers by enforcing mask-wearing in the airport and on the flight.

Check out this article for tips on the mask hygiene.

While wearing a mask is considered the most important preventive measure, according to travelers, there are many other measures that should also be implemented by the air travel industry. These include:

Body temperature checks

An elevated temperature is a key indication that you have contradicted Covid-19. While everyone should be monitoring their temperature themselves and stay at home should they notice a change, this is not always feasible. Airports and airport facilities, such as lounges, should implement temperature checks in order to screen passengers.

Availability of hand washing facilities and sanitizer

Wash and sanitize your hands was the calling card of 2020 and it will continue into 2021. The availability of handwashing facilities and hand sanitizer should be widely available across airports and on planes. While it is expected that the airport or airline will provide access to these items, bringing your own can bring great peace of mind. The TSA recently increased the liquid allowance for hand sanitizer in carry-on luggage from 3.4 oz to 12 oz so that travelers can bring larger quantities on their trips. Please note that this increase does not apply to other liquids. Travelers can also pack some disinfectant wipes to wipe down the seat and tray table when boarding the plane. Again, the airline will have hygiene protocols in place for between flights, however, for peace of mind, it can be good to do it yourself.

Social distancing

Maintaining social distance is a huge factor in preventing the spread of Covid-19. We have all now become accustomed to staying 2m apart and following social distancing signs and floor stickers when in public places, and the airport is no different. Make sure you follow the instructions carefully while in high traffic areas such as security control and keep your distance from other passengers as much as you can. Do not sit down next to another passenger while waiting at the gate, even if it is the only seat! Check out this article for some inspiration on how and where to find quiet space at the airport.

Although some airlines are practicing this by blocking the middle seat, be prepared that this is not the case for every flight. Some airlines, in a bid to earn more revenue after a quiet year, are selling every seat they can, and therefore there is no social distancing on planes. If you do not feel comfortable sitting next to a stranger during a flight, make sure to check with your airline prior to departure and enquire about their social distancing policy.

Contactless experiences

The pandemic has expedited the need for more seamless and contactless processes at airports. Whether we are talking about checking in, passport control, accessing gate information, and even ordering food and entering airport facilities such as lounges, so much can be done through an app or online platform. When almost every traveler has a smartphone and access to free Wi-Fi, there is no limit to what we can make contactless. We were starting to see this becoming a trend in recent years, with airports promoting online processes as more convenient and time saving for travelers. The pandemic has shown us that we can rely on technology for a lot of these processes, and we should embrace that in order to stay as safe and healthy as possible while on the road.

A key point that emerges from this survey and many others is that travelers, airports, and airlines need to work together to make these safety measures work. We need to maintain a social distance, but the airports and airlines need to facilitate it. There should be access to hand sanitizer and increased cleaning of surfaces, but we should also bring our own sanitizer and avoid touching unnecessary surfaces.

At Sanctifly, we are committed to helping our members and travelers everywhere stay safe and healthy as we return to travel. With vaccines on the horizon and travelers eager to take to the skies again, it is clear that we will be on the road again soon. However, we all still want to be as safe as possible, and everyone needs to do their part. As well as providing access to wellness facilities all over the world, at Sanctifly, we are constantly sharing useful information about health, wellness, nutrition, exercise, and traveling in the post-Covid world. Make sure to download the Sanctifly app and follow us on social media to get all the information you need to Travel Well in 2021!

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

For more information on our membership types, click here.

Meditation For Beginners - Tips For Meditating In A Busy Place

Meditation is a practice that uses mindfulness or focusing the mind on a particular thought or activity such as your breath, to achieve mental clarity and emotional stability. It is practiced as a part of many spiritual traditions around the world and has become a prominent fixture in the modern wellness culture. And this is not surprising, meditation and mindfulness has been proven time and again to have positive benefits on mental and physical health. It has been shown to improve focus and concentration, manage anxiety and stress, help you feel more grounded and connected to the world around you, help you sleep and so much more.

Taking some time for meditation is one of the recurring pieces of advice we (and lots of other travel wellness brands) suggest for managing stress while on the road. We even have some travel specific guided mediations in the Sanctifly app that you can follow while at the airport or on a flight. But meditation is a skill and though it may come easy to some, for many it requires learning and practice.  So rather than just tell you to go and meditate, we wanted to share some tips to help make meditation easier, especially if you are a beginner.

The first step is take some time to prepare and plan and become acquainted with meditation. Deciding to try meditation for the first time while you are stuck in the middle of a busy airport may not be the best option and will not give you a proper insight into its benefits. Meditation requires practice. Sitting still and emptying your mind does not come easily. If you are completely new to meditation the first thing you need to do is to find the best type of meditation for you. There are hundreds of meditation types and techniques that come from different traditions and have different focuses and desired outcomes. Headspace gives a great breakdown of the different meditation types here.

For beginners, we recommend choosing guided meditations to help you stay focused and drown out external noise while practicing. There are several guided meditations available to Sanctifly members. You can find them in the ‘Sanctuary’ section of the app. Guided meditation will be especially helpful if you are practicing in a busy place such as an airport, but that comes later. Start at home. Practice sitting in silence and try to focus on your breath with no other distractions. Follow along with a guided meditation at home and start to make meditation a habit. Choose a set time a couple of days a week to sit in silence and meditate at home. This only needs to take ten minutes, it’s all about building the habit and becoming more familiar with the techniques. Practice makes perfect and if you only meditate when you are at the airport it is going to take a long time to build up the skill.

Once you become more familiar with meditation you can then take the practice on the road. The airport is often a busy and stressful place and taking a moment to relax, meditate and center your mind will help reduce that stress. Follow these tips to make meditating at the airport (or in any busy place) easier for you.

1. Find a quiet space.

Of course, in an airport, this is easier said than done. However even in a noisy and busy place, such as an airport terminal, there are some opportunities for finding quiet. Check out this post on ‘Finding Sanctuary: How to find quiet space at any airport.’

2. Remove distractions.

Removing as many distractions as possible will help you in your meditation practice. Turn your phone off or on silent. Pack noise cancelling headphones so you can drown out any background noise. Creating as quiet and peaceful an environment as possible will help you to focus.

3. Sit comfortably.

Simply sitting upright in a chair will work. You do not need to be sitting cross legged on the floor to meditate. Take the time before you start to get as comfortable as possible, make sure you are warm and hydrated. By making yourself as comfortable as possible you remove the possibility of distracting thoughts and allow yourself to become more focused on your meditation.

4. Ground yourself.

Being present and grounded in the moment is essential for meditation. Sit with your feet on the floor and practice the 5-4-3-2-1 grounding technique to help quiet your thoughts and bring your attention to the moment. First list 5 things you can see, then four things you can touch, three things you can hear, two things you can smell and 1 thing you can taste. Mindfulness expert, Jay Shetty describes the technique in more detail in this interview.

5. Always come back to your breath.

Make your breath the focal point of your attention. And don’t be too hard on yourself. If your thoughts start to wander gently bring them back to the breath. Remember, even the most well practiced meditation experts can have off days.

6. Follow a guided meditation.

A guided meditation will help you to stay focused. It will also help to drown out background noise and gives you a definite time for your practice.

The next time you need to meditate in a busy place, or if you are just starting out on your meditation journey, follow these steps to help make the most of your practice. Meditation is a fantastic tool to help manage stress levels. Whether you are traveling or staying home during these strange times, building a meditation habit into your daily routine will be beneficial for your mental wellbeing. The most important thing is to remember is that meditation should not be a chore. It can take no longer than ten minutes and does not require any fancy equipment or subscriptions.

Download the app today to explore our content and start building your healthy habits at home with Sanctifly.

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