If you’ve spent time here, you know the energy breathes differently. The streets wake slowly. Doorways open and church bells echo against stone. And before the heat arrives, the city offers its softest hour.

For the last few years, I’ve spent extended time in Oaxaca, usually a month at a time, visiting my best friend who has made this place her home. Oaxaca is colorful, creative, and deeply alive. There is a warmth here and daily rhythm that invites a slower yet fuller, gentle yet deeply energizing way of being.

Moving Through Living History

My daily runs begin near the Zócalo, flowing past Santo Domingo, along the Andador Turístico, and into quieter neighborhoods where dogs nap in doorways and locals gather.

Running here feels different than in most cities because Oaxaca was built for bodies, not cars. The streets curve gently. The elevation shifts subtly. Your stride adapts to the local’s pace. The colors and architecture keep your eyes curious and your breath open. It has it’s own cadence.

Physically, this kind of terrain creates natural gait variation from cobblestones and small hills, while the mild altitude strengthens your cardiovascular system.

Spiritually, you are running through 2,500 years of ritual and continuity. Zapotec foundations lie beneath Spanish cathedrals. Day of the Dead altars linger long after the flowers fade. The city feels aware of you. It’s common to feel unusually emotional, reflective, or inspired on these runs; gently rewiring your nervous system.

Why Día de los Muertos Deepens Well-Being

Oaxaca doesn’t treat death as something hidden, it treats it as a doorway. Altars line the streets. Copal drifts through markets. People speak and sing to their ancestors out loud.

That openness lingers. Long after the festival ends, the city holds a softness (a thinning of the veil) that makes it easier to feel, to release, and to listen.

For me, this shows up as more vivid dreams, deeper emotional processing, and a greater sense of purpose while moving through the day.

The Spice Matrix

Oaxaca cuisine isn’t heavy, it’s medicinal. Chilies boost circulation. Cacao replenishes magnesium and mood. Cinnamon stabilizes blood sugar. Oregano, epazote, garlic, and onion support digestion and immunity.

Even mole is essentially a recovery tonic in sauce form: chilies, seeds, cacao, herbs, and healthy fats designed to nourish, ground, and restore.

The Rhythm of a Day

When I live here, my days unfold slowly:

Mornings begin with a run through the city and beyond, followed by coffee.
Midday brings focused work and a beautiful, grounding lunch; quesadillas, tlayudas, caldo, or mole.

Coco is my favorite person to work remotely with. I deeply value the creativity, connection, and momentum that come from building both life and work alongside my brilliant friend in beautiful corners of the world.

Afternoons are for wandering markets, stretching, and slowing down. Evenings mean sunset walks, mezcal, and dinner with Colleen. Nights bring deep sleep and vivid dreams.

Your nervous system downshifts. Your hormones rebalance. Your creativity turns back on.

Why Oaxaca Heals You From the Inside Out

Oaxaca’s magic doesn’t come only from food or architecture, it comes from the way people ive in relationship with land, family, and time.

Through my friend, I was welcomed into a world built on care and quiet dignity. At the center of it is Leticia, who supplies candles to churches, owns a mezcalería, and runs the family-owned apartment complex where I stay when there. She lives alongside her son, uncles, and cousins, all sharing courtyards and meals in a life that is humble, beautiful, and deeply connected.

Someone is always cooking. Someone is always laughing. Someone is always showing up.

This is not a lifestyle brand. This is what real community looks like.

In the mornings as I head out to run, I pass her family. We wave. We smile. We exchange small words, as I wrestle through Spanish, that carry warmth far beyond their size. It reminds you that life is meant to be lived among people, working, loving, and enjoying the sweetness of being alive together.

Oaxaca doesn’t isolate you. It includes you.

And that is why the running feels different. Why the food lands deeper. Why the dreams come louder.

You are not just moving through a place. You are being held by it. And that, more than any training plan or supplement, is the real medicine.

Over the holidays, I moved through six cities in four weeks, all while working full days alongside time with family, friends, and loved ones. From Lisbon to Portland, Seattle, Whidbey Island, Mammoth, San Francisco, and back to Lisbon, it’s a rhythm many professionals know well, only the cities and reasons change.

Knowing how demanding this stretch would be, I treated it as a case study; observing how sleep separates sustained performance from gradual burnout while traveling. This post outlines the four sleep strategies I relied on throughout four weeks on the road.

The trip starting out Christmas Eve, flying from Lisbon to Portland in time to open presents with my brother (see video below).

From Portland I traveled to Seattle in time for a New Year’s cold plunge in the Puget Sound with my sister, brother-in-law, and nephew.

Every year, I begin day one with an ocean swim; a ritual that washes away the old and clears the slate for what’s ahead. While it wasn’t part of my case study, cold-water immersion is a powerful tool for reducing stress, which directly impacts sleep quality. When sleep erodes, everything suffers: focus, patience, decision-making, communication, and immune health. When sleep is protected, travel becomes not only workable, but genuinely enjoyable. So given the opportunity, dive in!

The Reality for Traveling Professionals

Working while traveling adds layers most people underestimate:

• Irregular work hours

• Time zone shifts

• Long travel days followed by immediate productivity demands

• Late dinners, social obligations, networking

• Constantly changing sleep environments

Without intentional sleep strategy, the nervous system never fully powers down. That’s why for professionals on the move, sleep isn’t passive, it’s designed.

Case Study: Six Destinations, Full Workdays, Social Schedule, Intentional Sleep Routine

Rather than relying on consistent conditions, I rely on repeatable systems. The location changes; the practices stay the same. Below is the framework I used as a case study for maintaining quality sleep while traveling through the holidays.

1. Sleep Begins with a Clear Workday Close

One of the biggest sleep disruptors for traveling professionals is mental carryover, or unfinished tasks looping in the mind.

My practice: Before evening plans or downtime, I formally close the workday.

• Write tomorrow’s top 3 priorities

• Close all work tabs

• Consciously name the end of work

When the brain feels complete, sleep comes faster.

2. A Portable Wind-Down Routine

No matter the city, I followed the same sequence. Consistency is what teaches the body to rest, even in unfamiliar places.

• Warm Shower
  Especially after flights or long sitting, heat relaxes muscles and supports sleep onset.

• Skincare as a Transition Cue
  This marks the shift from professional and social roles into rest. Familiar movements calm the nervous system.

• Gratitude Reflection
  Reflect on the things that are going well. This helps quiet the monkey mind and eases anxious thoughts that might bubble up around bedtime.

• Screens Off 30 Minutes Before Bed
  This protects melatonin production and sleep depth (critical when schedules are already irregular).

3. Designing Sleep in Changing Environments

Since the environment is unpredictable, I travel with control tools.

• Eye Mask or Sound Machine
  Instant regulation of light and sound in hotels, homes, or shared spaces.

• Cool Room Temperature
  Supports deeper, more restorative sleep cycles.

• One Familiar Anchor
  Same pajamas, scent, or tea, small constants that tell the body it’s safe to rest.

4. Emotional Regulation Improves Sleep Quality

Traveling professionals aren’t just managing tasks, they’re managing people, conversations, and expectations.

Before bed, I ask:

• What can I release tonight?

• What doesn’t need to come with me tomorrow?

Sleep improves when the nervous system feels resolved, not rushed.

The Takeaway

This holiday travel schedule reinforced a core truth for anyone working remotely while traveling or traveling for work:

Sleep is not downtime.
Sleep is performance infrastructure.

When you protect it, you show up sharper in meetings, steadier in decisions, more present with people, and more resilient on the road.

No matter where work takes you, let sleep be the system that holds it all together.

Over the last year, as I’ve gotten to know a big-wave surfer and met him across continents, swells, and beach towns, I’ve noticed something unexpected. The same principles that keep someone safe in a sixty-foot drop are similar for traveling remote workers and executives on business travel, helping stay regulated, focused, and grounded in unpredictable environments.

Just as a big wave surfer keeps a constant pulse on the ocean, we need a constant pulse on our internal landscape if we want to mentally, physically, and emotionally thrive while working on the move.

Here are four observations I have made about nervous system regulation for big wave surfers and traveling business professionals alike.

1. Reading Internal Conditions Like Reading Swell

For a big wave surfer, the entire day orbits around the swell. Before he even picks up his board, he is reading everything. The wind, the direction, the wave period, the underwater terrain, the energy moving beneath the surface. What is rising? What is shifting? What is steady? And when the window opens, there is no hesitation. You go.

This is the exact skill high performers need during business travel or traveling while working. Before a meeting, a flight, or a high stakes decision, try asking yourself:

Where is the swell? What emotion or sensation is rising inside me?
Where is the wind? What external variables are influencing my system?
What line am I choosing? How do I want to move through this moment?

Start your day with this internal scan and everything shifts. Your timing, your decisions, your clarity. It is the difference between getting tossed around and catching the best wave of the day.

2. Flow State in Unpredictable Environments

There I am in Nazaré with his crew, watching them operate. Phones buzzing before sunrise. Forecasts refreshing. Wind directions changing. Jet skis repositioning. Plans made not days ahead but minute by minute, as the ocean reveals itself.

It is a masterclass in adaptability.

They organize, adjust, reshuffle, wait, and respond. No one clings to a plan. They meet the moment exactly as it is.

This is where I learned one of the most important principles of nervous system mastery:

Flow is not calm. Flow is competency inside volatility.

It is the ability to meet preparation with opportunity. To pivot without panic when the wind shifts. To take a wipeout and head right back out. To trust your readiness even when the environment is unpredictable.

Professionals working in motion need the same skill. Whether you are stepping into a boardroom, navigating a foreign airport, or troubleshooting travel delays:

When your environment fluctuates, your body becomes your anchor.
When your schedule shifts, your breath restores calm.
When the world speeds up, your presence slows you down.

Preparedness turns unexpected changes from threats into simply the next wave in the set.

Regulating inside unpredictability is more than resilience. It is strategy. It is leadership. It is how you stay in flow when life moves fast.

3. Recovery as a Strategic Business Skill

Big wave surfers understand something most office professionals overlook. Recovery is not optional. Recovery is strategy. When you push your sympathetic nervous system to its limits, the next session is only as strong as your last reset.

After a heavy day in Nazaré, the crew shifts into recovery mode. They rehydrate, stretch, eat intentionally, reset their breath, and guard sleep. It takes real discipline. One of them even trains in Vipassana meditation, a practice that requires spending nearly two weeks in complete silence to sharpen awareness.

The same is true for anyone working on the move. During my own travel heavy weeks, recovery becomes the engine of my output:

Cold showers
Stretch sequences in airport corners
Five minute breath resets between meetings
Hydration rituals during long travel days
Treating sleep like a revenue driving asset because it is

Most leaders think burnout arrives suddenly. It does not. It accumulates in the invisible moments when we push through fatigue, skip recovery, or make promises to rest that we don’t keep.

Self awareness is built in recovery, the moments when your body finally drops into the parasympathetic. As part of your recovery, make check ins a habit:

What is rising? (emotion)
What is influencing me? (environment)
What do I choose? (response)

This creates agency in a world that moves fast. If you want sustained performance, whether on a board or in a boardroom, recovery is not a luxury. It is your competitive advantage.

4. Building Internal Stability Regardless of Geography

I have been a solo traveler since my early twenties and I have always loved the freedom of working from new cities, new cultures, and new coastlines. But traveling with a big wave surfer has shown me a different kind of work travel rhythm, one built on discipline, systems, and an internal steadiness that does not depend on external guarantees.

Watching him navigate global swell seasons made something unmistakably clear:

Stability on the outside is never guaranteed.
Stability on the inside can always be created.

When you cultivate internal steadiness, you move through the world with clarity, presence, and grounded confidence no matter where you land.

High performers who travel learn to become their own still point.

Your nervous system becomes your compass.
Your breath becomes your ballast.
Your regulation becomes your edge.

This is the real blueprint for a life in motion.

Your body is your home. Your regulation is your resilience. And your ability to stay steady while the world moves is your superpower.

1. MORNING MOMENTUM: Set Your Baseline

Prime Your Mindset (1–2 minutes)

• Pause before checking your phone and connect to your breath and yourself.

• Ask yourself: Who do I want to be today? How do I want to feel? What’s one quality I’m bringing into every room?

• Anchor it with a single affirmation, some examples are at the bottom of this post.

Hydrate + Energize (3 minutes)

• Drink lemon water, electrolytes, or an immunity tonic.

• Take 5 slow breaths while you sip. Signal to your system that you’re resetting for the day.

Light Reset (10 minutes)

• Get natural light on your face within 60 minutes of waking.

• Face the sun and breath deeply.

• This works with your circadian rhythm, boosting alertness in the morning and improves sleep tonight.

2. ESSENTIALS FOR MEETINGS + EVENT DAYS: Build Your Toolkit

Choose Your Anchor Item

• Wear or carry something that grounds you. A ring, bracelet, smooth stone, or note in your wallet.

• Use it as your discreet “reset switch” whenever you feel overstimulated.

Pack for Mental Clarity

• Slip a small journal, a single article or book, and any wellness essentials you rely on (calming oil, eye drops, blue-light glasses) into your bag.

• These micro-resources keep you centered between sessions.

Tech Check

• Confirm all chargers, cords, adapters, and presentation materials are packed and easily accessible.

• Five seconds now saves five minutes of stress later.

  

3. ONSITE OPTIMIZATION: Navigate the Day with Intention

Preview the Flow

• Review your calendar, meeting schedule, and transportation time.

• Knowing the rhythm of the day reduces cognitive load.

Confirm Logistics

• For onsite conferences and events, walk the route between rooms or buildings if you can.

• Remove uncertainty early so you can stay present later.

Buffer Your Energy

• Protect 5–10 minute breaks between commitments.

• Step away from the crowd, stretch, breathe, or do a quick grounding practice.

• These resets keep your nervous system stable through long hours.

Ideally, your onsite event builds in wellness breaks, but if it doesn’t, make space for your own; short pauses to breathe, regroup, and ground yourself. The video above is a snapshot of me leading a 80/20 breathing session at a full-day corporate convention in San Francisco in 2019.

• Empty the breath to prepare

• Inhale through the nose

• At the top, exhale 80% of the breath out through the nose

• Pause

• Continue the exhale (final 20% through pursed lips)

• Repeat 3 -4 times

THE TAKEAWAY

Peak performance on the road isn’t about doing more, it’s about supporting yourself with clear intention, small rituals, and mindful pacing. When you prepare your internal and external environment, you don’t just endure high-demand days, you thrive through them.

Empowering Affirmations for the Day

• I approach today with clarity, efficiency, inspiration and focus.

• I am adaptable and grounded, even in new environments.

• I welcome new experiences and connections that elevate my growth.
  

I’ve been reflecting on this a lot, as last week I left my sister’s home after spending a few months on Whidbey Island with my family. Living in different places throughout the year means there’s always someone I love that I say goodbye to.

For me, leaving my niece and nephews is the hardest. Although I’ve lived this lifestyle for most (if not all) of their lives, each departure brings sadness. It’s not only my own sense of loss, but also the weight of theirs.

I didn’t fully connect the dots on this until last week, while talking with my friend Marianna, a Mexican who married a German and now lives in Portugal. We spoke about how leaving loved ones isn’t just hard for us, it’s hard for those we leave behind.

When my niece Noelle was four, she used to hide the armoire keys so I couldn’t pack my clothes. “No more planes, no more trains, no more trips to California,” she’d cry for hours as I gently played along, asking, “If I were a key, where would I hide?” Even now, remembering her tears makes my heart hurt.

The video below is from six years ago, of us practicing yoga together. It reminds me that within the change, the connection and impact we share is forever.

Last week, my nephew Shane, only three, curled up on the bathroom floor after bath time, crying, “Why are you leaving me? Mom, I miss her already.”

That sadness for him hurts, the kind that brings emotional whiplash every time. I’ve noticed how the first week after leaving often feels like a mix of numbness, pain, and self-questioning. It shows up differently each time. I try to meet myself with kindness, while designing practices to shift the behaviors that don’t align with my deeper “why” for this lifestyle. Making sure that I am cognizant of the intentions for self when away from family.

I’ve been a morning meditator for years, but re-reading the teachings of S. N. Goenka through this particular transition has offered a fresh perspective.

When we examine emotional pain objectively, similarly to how a doctor observes a patient, we begin to notice that the pain itself is constantly changing. Every moment passes, and then begins again. Within that awareness, we see that every aspect of life (our thoughts, our breath, our bodies) is always changing.

Nothing stays the same.

So when we leave behind comforts and loved ones, whether for a short business trip or a long season, there’s a reminder… this, too, will change.

My neighbor-friend in Costa da Caparica, a traveling pet sitter, shared that her job has taken her all over the world and that in her travels, loneliness is a huge piece of it. It reminded me that goodbyes always carry loss, no matter how fulfilling the experiences ahead may be.

Today, my niece is eleven. As I settle into this chapter away, I use one of her felt art pieces as a bookmark for my morning readings. I sent her a photo of it and told her we’re “starting our days together.”

Noelle doesn’t hide the keys anymore. She’s growing, expanding, maybe even imagining herself in a new way. She’s always the first one to text me after I leave, “how is Portugal??” :) And that’s what I hold onto, the trust that love stretches across oceans, and that every goodbye carries the seed of shared time together, as our fullest versions of self.

Even with Shane, in his pure innocent tears, there’s beauty. I cry because I love and miss him, and because I know my leaving brings him pain. I also trust that the pain is impermanent.

It’s a practice, one of resilience. The willingness to do hard things, to face discomfort, strengthens not just our spirit but even the parts of the brain that help us adapt and grow.

If you’re navigating a similar transition and feeling loss through change, I hope these practices help you soften the edges and find steadiness in the waves of constant movement.

Five Ways to Ease the Emotional Whiplash of Leaving Loved Ones Behind

1. Create a goodbye ritual.
   Anchor your goodbye in something repeatable and rooted in love, not loss. For me, having a future visit planned, even if it’s just a month in mind, creates peace and a sense of continuity.

2. Leave a tangible token.
   Give your loved ones something to hold onto. A note, a photo, or a small object. I left Shane a lava rock from Hawaii that he calls the “real ring of fire,” reminding him that I’ll always return. For me, Noelle’s art bookmark, a photo of Ocean Beach, and crystals my sister gave me years ago bring me such peace.

3. Schedule your connection.
   Plan a FaceTime soon after you arrive. It eases the unknown and gives everyone something to look forward to, turning absence into anticipation.

4. Ground yourself in your “why”.
   Doing the things that make you the best version of self is good for you and for your loved ones. Your journey isn’t a departure from them; it’s an extension of your lives together.

5. Create your practice around change.
   When I feel sad and miss them, I say to myself “this will also change”. I will be back with them. This time apart is temporary and it is also important for me. With every breath, every thought, every motion, everything is impermanent. That brings me comfort.

I’ll close with a thought from Joe Dispenza, “Be more excited for your future than your past.” The moment is full of change. How you meet that change (your mindset, your presence, your openness) shapes the person you’re becoming. Be excited for them and be part of that change.

That’s why I created The Well-Traveled Blueprint—a premium digital program on Substack designed to seamlessly integrate wellness into your routine on-the-go. Whether you have 5 minutes or 30 minutes, this program will equip you with scientifically-backed tools and specialized routines to consistently support your well-being, wherever you’re working from.

What is it?

I created The Well-Traveled Blueprint while living as a digital nomad and continuing my work in corporate wellness. As the way we work evolved after the pandemic, one question kept rising: how can we sustain well-being anywhere—whether in an office, at home, or on the road?

The Blueprint is a portable framework shaped by over a decade of experience in workplace wellness and years of global travel. Tested across cities from San Francisco to Portugal, Mexico to Brazil, it weaves philosophy, movement, and modern wellness practices to help professionals stay grounded, energized, and intentional wherever they work.

At its core, The Well-Traveled Blueprint is built on a simple belief: the way we move through the world shapes who we become. Movement, mindfulness, and self-care aren’t luxuries—they’re essentials.

This digital system includes:

• Biweekly articles & podcast episodes

• Audio guided meditations

• Video sessions for yoga and pilates

• Journal prompts & philosophical reflections

• Shopping lists & packing guides

• Healthy & easy travel recipes & snack tips

• Downloadable wellness routines & guides

• City guides: my curated picks for trails, restaurants, & self-care destinations

• Monthly LIVE talks on travel, well-being, & inspired work

Through these tools, you’ll learn how to:

• Maintain energy & focus across time zones

• Integrate movement & mindfulness into any itinerary

• Build rituals that help you land grounded, not depleted

• Transform travel into a catalyst for creativity, connection, & growth

As the ancient philosopher, Lao Tzu reminds us: “To the mind that is still, the whole universe surrenders.” The Blueprint is built to help you find that stillness in motion.

Why me?

For over a decade, I’ve worked with Fortune 500 companies, global executives, and high-performing teams across six continents offering wellness services for the workday and alternate spaces. My work has been featured in The New York Times, Yoga Journal, TIME OUT Magazine, and more.

As both a seasoned traveler and wellness entrepreneur, I’ve personally tested these tools while working remotely from Ireland, Brazil, Hawaii, Spain, San Francisco, Portugal, Mexico, and beyond.

Soon to be a dual citizen of Portugal and rooted in four generations of San Franciscans, I hold my heritage close while expanding beyond the familiar. For me, travel is both outward exploration and inward reflection—a chance to connect with cultures, deepen values, and embody what the ancients taught: that the way we move through the world shapes who we become.

Why wellness during travel matters

The space you create to cultivate personal self-awareness and self-care is more important than ever. Wellness doesn’t pause when you travel—it becomes more essential. Prioritize your well‐being so you can show up present, creative, and resilient in every place you work.

True strength isn’t about what happens to us, but how we meet it. Travel is unpredictable, demanding—and exactly the kind of stretchiness that builds resilience. As remote work and business trips become permanent fixtures of professional life, the stakes are rising fast.

• Global business travel spending is forecast to hit $1.57 trillion in 2025, setting a record.

• Many business travelers report stress from disrupted sleep, poor nutrition, jet lag, and the strains of long, irregular schedules.

Wellness isn’t a bonus, it’s essential for performance, satisfaction, and impact.

Subscribe & Join the Journey

Come with me and be a part of a community redefining what it means to work, travel, and live to the fullest.

Free Subscription:

• Monthly articles on wellness, travel, and working on the go

Paid Subscription:

• Biweekly articles + podcast episodes

• Audio guided meditations

• Video sessions for yoga and pilates

• Journal prompts + philosophical reflections

• Shopping lists & packing guides

• Healthy & easy travel recipes and snack tips

• Downloadable wellness routines and guides

• City guides: my curated picks for trails, restaurants, and self-care destinations

• Monthly LIVE talks on travel, well-being, and inspired work

Subscribe today—and reimagine how you move through the world, guided by wisdom that’s both ancient and modern, practical and profound.

Whether you’re an executive on the road for work, or a location-independent professional working on-the-go, Subscribe to The Well-Traveled Blueprint on Substack to access the full program. Become part of a community redefining what it means to work and travel well.

Onward and upward!
Shannan Slevin
Co-Founder of multiple wellness brands | Executive Wellness Strategist | Teacher

That’s why I’m sharing a simple 3-step practice plus an exclusive 8-minute meditation designed for busy travel days. Reset your nervous system, anchor your focus, and step into the day clear and steady—no matter the itinerary.

Think of it as your carry-on for the mind: a reprogramming to create mornings that feel intentional, steady, and alive with presence.

8-Minute Morning Empowerment Meditation

Before the world pulls at your attention, return to yourself. This guided meditation practice below is your reset button—realigning body and breath, softening into receptivity, and sparking clarity for the hours ahead. Portable, powerful, and always within reach.

Ritual Cues

Develops signals that prompt feelings of gratitude, presence, and purpose. These are intentional actions to prompt positive emotions, for instance:

• Getting sunlight on your face first thing

• Taking three deep breaths in the shower

• Drinking a glass of lemon water or water with mineral enhancements before coffee

These aren’t just small gestures—they are prompts to infuse the day with positive thinking… With each ritual cue, invite curiosity:

• I wonder what blessings will show up for me today?

• I wonder what opportunities will come today?

• I wonder what extraordinary things I will achieve?

A curious mindset and your ritual cues that prompt it, shifts travel from endurance into exploration.

Little Actions as Works of Art

The way we do anything is the way we do everything.

How gracefully can you meet the mundane? Imagine approaching the simple acts of getting dressed, tying your shoes, or pouring your coffee as if they were the most important parts of your day. The smallest details ripple outward, creating the foundation for bigger things to unfold.

By rehearsing calm in the little things, you prepare yourself for the bigger ones. So when inevitable chaos arrives—boarding lines, overhead-bin scrambles, or delays—you already have a baseline of composure to return to.

Mantra: “The way we do anything is the way we do everything.”

Why This 3-Step Practice Works

Science shows that meditation lowers cortisol, sharpens focus, and builds resilience. Philosophy reminds us that even the smallest gestures can open us to presence. Together, they transform travel from something endured into something designed.

Begin your travel days not with rush, but with ritual. Put the exclusive 8-minute empowerment meditation into practice alongside these techniques, and let it set the tone for a day that flows with calm, clarity, and possibility.

But your busiest workdays don’t have to deplete you. With the right approach, they can become opportunities to reset, realign, and perform at your best.

This guide offers exactly that: a Taoist-inspired playbook for thriving during long, high-demand days on the road. Instead of forcing productivity or relying on sheer willpower, you’ll learn how to:

• Begin your day from a calm, grounded center ready to lead at your best

• Align your energy with natural rhythms—light, hydration, breath—so your body supports you instead of working against you.

• Use simple, portable tools and micro-pauses to stay clear, steady, and effective, even when the pace is demanding.

Drawing on Tao Te Ching, these practices give modern professionals—consultants, executives, creatives, and entrepreneurs—a way to stay sharp, grounded, and effective during long workdays on the road.

This is your guide to wellness in motion: practical steps you can use today, paired with timeless wisdom that shows thriving doesn’t come from pushing harder, but from moving with flow, balance, and presence—even during intense offsites and demanding workflows.

Subscribe now

5 Wellness Techniques For Offsites, Conferences, & Strategy Days

Presence creates impact more than speed. Begin in stillness before you begin in motion.

• Why it matters: A centered beginning influences every interaction. If you don’t take ownership of your mindset at the start, the pace of the day will own it for you.

• How to do it: Before opening your laptop or agenda, pause for intent and breath. Ask: Who do I want to be in the room today? Identify a word that describes how you want to show up—calm, clear, influential—and carry it with you.

Water adapts to every container. In the same way, hydration makes you more adaptable and resilient in any setting. Hydrate before you hustle.

• Why it matters: Travel is dehydrating and exhaustion often comes from imbalance, not lack of sleep. Rehydrating first thing supports focus and resilience.

• How to do it: Drink a full glass of lemon water or electrolytes before coffee. Replenish during breaks.

When you align with natural cycles, your body regains its balance without force. Step into the morning light.

• Why it matters: Natural light resets your circadian rhythm and helps you avoid mid-day crashes. It’s a biological tool that travel often disrupts.

• How to do it: Get 10 minutes of direct sunlight within 30 minutes of waking. If you’re indoors, step outside between sessions.

True strength is found in steadiness, not force. Anchor with what is simple.

• Why it matters: High-stakes environments can feel destabilizing. A tactile reminder grounds your presence when pressure rises.

• How to do it: Carry a stone, a note, or a small object that you can touch before walking into a meeting. It acts as a reset cue.

Returning often restores balance. Small pauses keep you whole. Build pauses into the day.

• Why it matters: Without breaks, your nervous system frays. Short pauses prevent depletion and preserve clarity.

• How to do it: Block 5–10 minutes between commitments. Step outside, breathe deeply, or stretch. Think of these as investments, not indulgences.

  Above is an example of a breathwork break I led during a globally streamed conference from San Francisco, California in 2019. Follow along and practice for yourself.

Executive Takeaway

Thriving during business travel isn’t about controlling every detail. It’s about aligning with flow, rhythm, and simplicity. Taoism reminds us:

• Begin from your center.

• Flow with natural cycles.

• Protect your energy through pauses.

• Release excess so you can focus on what matters.

When you bring these practices into your day, even the busiest schedules stop being tests of stamina and become opportunities to show up clear, grounded, and at your best.

My hope is that they serve as a trusted travel companion—helping you arrive not only at your destination, but in yourself: present, energized, and inspired.

For more than a decade, I’ve supported Fortune 500 companies, global executives, and high-performing teams in weaving wellness into the way we work and live. If you’re ready to go deeper, we can explore workshops, classes, custom wellness travel blueprints, or private coaching.

Wherever work takes you, let your well-being go with you.

When you’re on the road for work or balancing remote work while traveling, the constant navigation of new places, cultures, and schedules can quietly chip away at your energy reserves. That’s why building in intentional recovery isn’t a luxury—it’s a necessity.

A day off isn’t just ‘time away’—it’s a purposeful reset. It’s your opportunity to restore balance, recharge your energy, and reconnect with the practices that keep you grounded and well. Below are five simple ways to create a restorative reset while traveling, including a 3-minute meditation and breathwork practice you can turn to anytime you need to ease overstimulation, regain focus, and feel at home in your body—no matter how far from home you are.

5 Ways to Design a Restorative Travel Reset

1. Plan with Purpose (and Ease)
Keep your rest day structured enough to support you, but light enough to breathe. Think of it as a loose sketch rather than a detailed itinerary—choose one or two activities that nourish your curiosity and your calm. For example, I carve out time for slow, meditative mornings during my restorative days. Allowing 1-2 hours for meditation and gentle movement.

2. Leave Space for Serendipity
Some of the richest travel moments aren’t scheduled—they unfold in the pauses. Wander without a destination. Let a café, a conversation, or a side street guide you. Often, the most restorative experiences are the ones you stumble into.

3. Move Your Body, Explore Your Surroundings
Movement is medicine—especially when travel leaves you sedentary. Whether it’s a sunrise hike, an ocean swim, or a local yoga class, choose what feels good in your body and helps you connect to the landscape. (Explore the digital wellness map for curated local options.)

4. Nourish from the Inside Out
Food is one of the most grounding entry points into a new culture. Visit a fresh market, try a regional dish, or cook a simple meal with local ingredients if you can. Eating mindfully becomes both an act of care for your body and a way of weaving yourself into the place you’re in.

5. Unplug to Reconnect
Give your nervous system a true break. Set the scroll aside—whether it’s for a few hours or an entire day—and fully tune in to your surroundings. You may be surprised at how much more present, creative, and grounded you feel when the digital noise fades.

3-Minute Reset: Find Calm & Focus Anywhere

Use this 3-minute reset whenever you need to calm overstimulation, refocus, and feel at home in your own body—even thousands of miles from home.

The Takeaway:
When you approach your downtime with intention, presence, and care, you create the conditions for your body and mind to truly restore. The result? You step back into your workdays more balanced, energized, and inspired.

Slow down. Soak it in. That’s where the real transformation happens.

Thank you for being here—it means the world. My hope is that these practices become a trusted travel companion, helping you arrive not just at your destination, but in yourself—present, energized, and inspired.

I’ve spent a huge chuck of life in San Francisco, and even though I’m not there full-time anymore, my family’s stories remain woven into my sense of home. For good or bad… like the story of my great-great uncle Patrick who was run over by a horse and carriage on Market Street in the early 1800s.

Then there’s the treasured pic of my grandpa as a toddler, perched with his dad, grandpa, and uncles outside their house on Harrison Street in the Mission. His mom dressed in fur and heels. No flushing toilets back then—just a bucket tossed out back.

At 97, my grandma—the last of my living grandparents—still lights up talking about walking to SF baseball games as a teenager. She says they went to games to smoke. Later in life her and my grandpa (who were diehard Giants fans), sat in the stands during the infamous 1989 World Series earthquake where she said they thought it was the loud crowd shaking the stadium.

Because of this background, running through this city, layered with meaning and family ties, takes on something deeper. Each route becomes a way of connecting with my roots and with loved ones who’ve passed—mile by mile—through the neighborhoods that shaped them.

Over the years, I’ve called many corners of San Francisco home, and whether you’re visiting for work or living and working here, here are some of my favorite runs by neighborhood:

Russian Hill Run
Drop down to Aquatic Park, cruise toward Crissy Field, and carry on to the Golden Gate and back. After the first incline at Fort Mason, it’s flat, oceanfront, and oh-so-beautiful. This stretch was part of my first Nike Half Marathon in 2012—and I’ve loved it ever since.

Ocean Beach Run
Ocean Beach’s wide-open sand dunes, salty Pacific air, and an endless horizon make this stretch feel like pure freedom. For an alternate adventure, head the opposite way through Lands End, weaving along cliffs and cypress until you reach China Beach. Drop to the waterline and you’ll spot ocean swimmers prepping or warming up post-dip—equal parts inspiring and entertaining.

Cole Valley Run
Wind your way up toward Mount Sutro Open Reserve Space near Sutro Tower and suddenly you’re in Fern Gully. Shady, tree-lined trails hug the hillside, circling back into Cole Valley and Golden Gate Park. It’s the city’s secret portal into serenity.

Divisadero Run
From McAllister and Divisadero, head up and over toward the Presidio. It’s a booty-burner, but the views reward every step. The blend of grit and charm along the way keeps it endlessly interesting.

Mission Run
Flat, fast, and full of color—murals, taquerias, and corner bars frozen in time. If you’ve got extra juice, run to Bernal Heights Park. The panoramic views from the top are 100% worth the climb.

Sunset & Golden Gate Park Run
Run through Golden Gate Park’s eucalyptus groves, then stretch west until the sun melts into the Pacific. If you’re lucky, you’ll stumble into Hippie Hill and catch the park’s drum circle—a quintessential SF soundtrack of rhythm and revelry. And keep your eyes peeled for coyotes; my grandma remembers a time when people used to spot and even shoot them throughout the city.

Embarcadero Run
Yes, the Wharf is a tourist gauntlet. Push through it and you’re rewarded with sunny, flat paths hugging the bay—lined with runners, bikers, hotdog stands and the occasional busker. Finishing with the Bay Bridge in view never gets old.

North Beach Run
Running here feels like jogging through a time capsule. I like linking the stairs from Ina Coolbrith Park down through Washington Square, up Telegraph Hill, then looping back. It’s nostalgic, sweaty, and uniquely San Francisco with every climb.

Whether you’re visiting for work or calling San Francisco home, running here is more than exercise—it’s a way to feel the city’s roots. Each route is a reminder of the resilience of those who came before, the innovation still to come, and the stories that live on in both the pubs and the pavements of this place.

Happy running!

For more than a decade, I’ve been weaving wellness into the way we work and travel—supporting Fortune 500 companies, global executives, and high-performing teams across six continents. If you’d like to learn more about this, here are a few ways we can partner:

• Wellness Workshops – group experiences to reset and inspire

• Movement & Mindfulness Classes – practical tools for energy and focus

• Custom Travel Wellness Blueprints – concierge guidance tailored to your itinerary

• Executive Wellness Coaching – personalized strategies for executives and leaders

As a minimalist and conscious consumer, I value living light—choosing only what I need and what brings joy, health, and inspiration. But when those needs shift across climates and cultures, discernment becomes essential.

Last fall, for example, I went from Whidbey Island to Lake Tahoe, then Oaxaca, San Francisco, Portugal, to Ireland. Travel can be inherently stressful; layering on climate shifts and cultural transitions only amplifies the need for presence.

The solution isn’t packing more—it’s packing with purpose. Through mindful choices and micro-practices, you can ease mental strain and simplify.

As Lao Tzu said, “The journey of a thousand miles commences with a single step.”

This isn’t just a packing list. It’s a pre-departure system—a framework to align your mindset, body, and energy so you step into every journey sharp, calm, and fully present.

Your Packing Ritual: Begin with Intention

1. Ground Your Mindset
   Before you begin packing, take a few moments for gratitude and meditation. Research shows gratitude lowers cortisol—the body’s primary stress hormone—and boosts cognitive flexibility, helping you adapt to delays and changes.

   Ask yourself: Who do I want to be when I arrive?

   Once you’re clear on that, then command: I’m on this journey to be fully embodied as no one else but me.

2. Hydrate + Boost Immunity
   Start your day with lemon water or your favorite tonic. Hydration supports mood, immunity, and energy. (Personally, I love Ionic Biotin + Collagen in my water.)

3. Pack with Intention
   Slow down the act of folding, zipping, and tying. This signals your nervous system to stay in “rest-and-digest” rather than slipping into “fight-or-flight.”

Remember: being at ease versus frazzled isn’t luck—it’s mindset.

The Travel Day Framework

The 3–3–3 Snack Method – Fuel steady energy all day:

1. Quick-bite snacks – think almonds, dried fruit, clean protein bars (for in-transit hunger)

2. Slow-fuel options – apple + nut butter, crackers with cheese, hummus + veggie sticks + hardboiled eggs (to sustain between meals)

3. Hydration allies – electrolyte packets, collagen sticks (to hydrate without overloading on coffee, these are a fave)

Ergonomic Carry-On Hacks – Protect your posture on the road:

1. Bring a portable laptop riser like MoFT. Recommended to me by writer friend, , I love this thing!

2. Pack a compact lumbar pillow or rolled scarf for back support

3. Include posture tools (like a mini massage ball) for use at gates

Anchor Object Technique – Pack a familiar item—a scarf, crystal, favorite skincare. Research shows familiar sensory cues can ease travel anxiety by up to 40%. For example, I was gifted this Johnny Was Travel Blanket and it always brings comfort and feelings of gratitude when on the go.

Pre-Departure Grounding Protocol

Energy Reset Breathwork – Connect to the present moment:

1. Get comfortable, seated or lying down

2. Inhale for 4 counts, hold for 7 counts, exhale for 8 counts

3. Repeat 4 times to oxygenate your brain, lower your heart rate, and sharpen focus

Add a Composition Oil for Relaxation - I’m a big fan of Aveda’s Stress Fix for a quick scalp and temple massage as I breathe.

Action Plan & Key Takeaways

Stress-free travel isn’t luck—it’s a practice. When you approach packing and preparation as part of your wellness routine, you begin your journey with clarity, confidence, and ease.

1. Build a micro-morning ritual (5 min meditation, 5 min stretch, 5 min gratitude).

2. Pack for the feelings you want. Visualize who you want to be and choose items that support it.

3. Create an “arrival plan.” After landing, take 30–60 min to recalibrate before diving into work or social plans. Transform your hotel or Airbnb into a restorative space: open curtains, adjust temperature, unpack comfort items, and hydrate.

Download this Ground Before You Go Checklist – A step-by-step guide to aligning your mind, body, and essentials for a smooth, centered travel day.

Be intentional. Be present. Be fully embodied—exactly as your future self.

Thank you for being here, it means so much. My hope is that this system becomes a trusted companion for your travels. Since my very first solo international trip 20 years ago, I’ve been refining ways to weave wellness into every journey—so I can arrive present, energized, and inspired, and help others do the same.

As an entrepreneur in the wellness space, my work has been used across six continents, guiding Fortune 500 companies, global executives, and high-performing teams to integrate mind-body practices and philosophies into the pace of modern living. If you’d like to go further in this work, here’s how we can partner:

• Group Wellness Workshops

• Group Movement & Mindfulness Classes

• Custom Travel Wellness Blueprints (Wellness Travel Concierge Program)

• Private Coaching (Executive Wellness Coaching)

Subscribe now

Working towards a goal often looks less like perfect spreadsheets and more like muddy paws and the right amount of grit.

Whether you’re scaling a business, leading a team, or navigating airports and time zones, your well-being isn’t a luxury — it’s your operating system. Let’s keep it calibrated, with an inner tail wag that welcomes a little joy in the midst of the mess — like my off-roading cab ride (see video below) as I tried to make my flight during a freeway blockade in Oaxaca.

“I too will wag my tail in the mud.” — Chuang Tzu

Tools For Finding Joy, Even in The Mud:

The 3-Minute Reset:
Close your eyes. Breathe deeply — in through your nose, out through your mouth. Equal length inhale to exhale.

Stand up. Shake out your limbs—fingers to shoulders, knees bouncing. Channel your inner wet dog fresh from the lake and let your whole body shake it out.

Silly? Maybe. Powerful? Absolutely.

The “Productive Pause”:
When frustration strikes or a slumps sets in:

• Take a mindful movement break.

• Play with the pause, practicing the 4-4-4-4 breath: inhale, hold, exhale, hold, repeat.

• Twist, stretch, lengthen your spine, create space for your ribs to move!

This isn’t indulgence. This is nervous system maintenance.

Wag Wherever You Are:

Resilience is fueled by joy, gratitude, and that inner knowing: this too shall pass. Humor, levity, and gratitude aren’t luxuries. They’re leadership essentials.

So this week, if life feels messy, find one small moment to wag your tail.

Whether it’s after a tough meeting, a delayed flight, or just one of those days—shake it off, tap into your joy, and wag your way through it. The messy moments shape you. They add depth to who you become on the other side.

Travel well. Live well. Lead Well. Wag your way toward your best self.

Thank you for being here, my hope is that the Well-Traveled Blueprint becomes a trusted companion for you. Since my very first solo international trip 20 years ago, I’ve been refining ways to weave wellness into every journey—so I can arrive present, energized, and inspired, and help others do the same.

As an entrepreneur in the wellness space, my work has been used across six continents, guiding Fortune 500 companies, global executives, and high-performing teams to integrate mind-body practices and philosophies into the pace of modern living. If you’d like to go further in this work, here’s how we can partner:

• Group Wellness Workshops

• Group Movement & Mindfulness Classes

• Custom Travel Wellness Blueprints (Wellness Travel Concierge Program)

• Private Coaching (Executive Wellness Coaching)

“The beginning is the most important part of any work.” — Plato

Landing in a new city. Starting a business. Ordering breakfast in a language you’re still learning—beginnings are humbling. They require patience, a willingness to step outside your comfort zone, and the courage to move forward without having it all figured out.

To paraphrase Plato, the beginning of the work holds real power.

This mirrors the heart of the beginner’s mindset—a mindfulness approach rooted in curiosity, openness, and a kind of childlike wonder. It’s less about mastery and more about how you choose to meet the moment, willing to grow.

In late 2024, I started a new beginning with a work venture. Stepping outside the world of corporate wellness and into something wildly unfamiliar: manufacturing, 3PLs, product development. I teamed up with a former boss—turned advisor, now business partner—to create a new product from scratch.

I knew it would stretch me. And through the lens of the beginner’s mindset, I said yes to the stretch, with curiosity, enthusiasm, and a willingness to learn. Because, the discomfort that comes with beginning isn’t just part of the process—it is the process. That’s where valuable lessons live.

Turns out, the tools that ground you in daily life are the same ones that carry you through big transitions.

The same tools I’ve taught inside wellness programs—and leaned on while navigating new countries—have shown up in this business venture too. Morning mindset meditations. Daily movement. Presence. Curiosity. Connecting to purpose. These aren’t just wellness practices; they’re tools for emotional rehearsal and sustainable resilience—especially through learning curves and setbacks.

If you’re in your own beginning—launching a venture, moving abroad, shifting your career, or entering a new chapter—congrats. Truly. As Plato said, “The beginning is the most important part of the work.”

Here are seven go-to principles that guide me through beginnings:

• Honor the Discomfort — Growth lives in the stretch.

• Define Your Inner Agreement — Who will you be at the endpoint? Be them now.

• Protect Your Energy — Boundaries and self care go further than burnout.

• Start Before You’re Ready — Leave space for the unknown.

• Prime the Future with Emotion — Feel the outcome before it arrives.

• Root in Purpose — Your “why”, not the “how”, is the compass.

• Celebrate Progress, Not Just Milestones — The act of beginning is brave.

As we get closer to our go-to-market launch, it feels like another beginning and a true starting line. The world gets to see (and hopefully buy) what we’ve been creating. One chapter wraps, and just like that, a new one begins.

So—what are you beginning?

Here’s to showing up from anywhere with presence, resilience, vision, heart, endless curiosity. And beginning… again, and again, and again.

With that said, it’s not all a walk in the park. Jet lag, tight schedules, late nights, early calls, airplane food… It’s easy for your well-being to take a back seat.

In order to sustain this lifestyle routines, systems, and mini wellness tools have helped me show up clear, energized, and present—even when I’m running on minimal sleep or in a different time zones.

If you’re traveling this spring and summer, while working or for business, here are 5 techniques I swear by.

1. I prep my body before the flight, not just my suitcase.
   I drink a ton of water with electrolytes and magnesium, keep meals light but nutrient-rich, and move for at least 15 minutes before heading to the airport. Getting circulation going pre-flight helps minimize that foggy, stiff post-flight feeling.

2. I always practice breathwork and meditate before, during, and after.
   I use breath to reset between transitions—whether it’s stepping into a meeting, arriving at a hotel, or winding down after a long day. A favorite: inhale for 4, hold for 7, exhale for 8. An easy way to calm your system fast.

3. I keep “non-negotiables” in my bag.
   It’s not about perfection, it’s about preparation. I pack adaptogens, magnesium, electrolytes, my ergo laptop stand, and a few go-to snacks that beat the energy slumps. Wellness doesn’t have to be complicated—it just has to be consistent.

4. I anchor each day with one ritual.
   Even when the schedule’s packed, I carve out one thing that grounds me. A morning meditation, an outdoor run, cooking dinner, or even my skincare routine. These rituals keep me connected to myself, wherever I land.

5. I schedule recovery time like it’s a meeting.
   Post-flight, post-keynote, post-client meeting—I always plan space to reset. A long walk, fresh air, or just silence. Recovery keeps me from crashing and helps me stay high-performing longer.

If your travel schedule is about to takeoff—for a big meeting, a speaking op, a team offsite, or just to change your scenery—here’s your reminder: you can do big things and feel good while doing them.

This philosophy is what led me to create the Wellness Travel Concierge—a personalized service for professionals who want to lead, travel, and live well.

Learn More

In the meantime, keep moving with intention!

That’s something I’ve come to understand not just as a theory—but as a lived belief.

Whether learning a new skill for work, flying into a foreign country, or saying yes to opportunities that once scared me, I’ve realized discomfort isn’t the enemy. It’s an invitation.

When I left my longtime apartment in the Bay early 2020—my home for most of my life, surrounded by family and friends spanning generations—I had no clear plan for what came next. I needed to follow a feeling: one of expansion, of letting go, of living into the unknown.

That openness eventually led me to Portugal, the homeland my great-grandparents left when they immigrated to California in the early 1900s. Through tracing their story, while abroad I uncovered their original passport and birth records from São Jorge, Azores—documents that now make it possible for my family to pursue dual citizenship.

It’s a path I never could have imagined while rooted in California. And yet here it is, unfolding.

We’re not here just to collect knowledge and keep it safely stored in our minds. We’re here to test it through experience.

Philosopher → Initiate → Master.
Mind → Body → Soul.
Thinking → Doing → Being.

Leaving the safety of the known—stepping into new roles, skill sets, and even countries—requires trust. Not blind optimism, but a quiet conviction and clarity of intent for who we’re becoming. Growth doesn’t guarantee comfort, but it does promise expansion—eventually.

Every challenge I’ve stepped into has been a mirror. Sometimes it reflected who I wasn’t yet. But more often, it showed me what I was capable of becoming.

And isn’t that the point? To let life shape us into something deeper, more dimensional, more uniquely you—not the polished version, but one beyond your wildest dreams. The one that makes you more excited for the future than for the past.

The unknown has a wild way of becoming sacred when we stop trying to control it.

This isn’t always graceful. It’s gritty. It’s awkward. It’s deeply human. But that’s how resilience is formed—by stepping forward with curiosity, even when the ground beneath us shifts.

And so, I keep leaning in.

To the new skill that stretches me.
To the long flight that leads somewhere unfamiliar.
To the version of myself I haven’t met yet.

The more I surrender to the adventure of not knowing, the more I come home to something unshakable:

A clearer mind.
A bigger heart.
A stronger passion for life.

And the understanding that we’re not meant to stay who we were.
We’re meant to overcome—until we become.

Not in spite of the unknown.
But because of it.

Whether you’re working from a hotel nightstand, a beachside café, or a coworking space that somehow forgot what the word “ergonomic” means, your body is still showing up to work. And it’s quietly keeping score.

We don’t talk enough about injury prevention as part of a high-functioning remote work culture. But we should. Tech neck, compressed lower backs, shoulder tension that shows up as brain fog—these are all the result of poor ergonomic alignment.

Here's a simple rule of thumb:

• Ears over shoulders.

• Shoulders over hips.

• Screen at eye level.

• Roughly an arm’s length away.

When you start with this posture blueprint, you’re stacking your body for strength, not strain. But try keeping that alignment at a hotel desk designed in 2004 or a cafe table made for pastries, not productivity. That’s why I never travel without one specific tool.

Meet My Ergonomic Secret Weapon

Introducing the “Sit Stand Laptop Desk”. It folds flat. It fits in a tote. And it turns any surface into a workday upgrade. I was referred to this by friend and collaborator back in 2020, and since then, it’s become a non-negotiable part of my remote work and ergonomic setup on the road—I haven’t worked a day without it.

Here’s What Makes It a Non-Negotiable

1. It adapts to your environment, not the other way around.
Five different positions means I can shift from sitting to standing to couch-leaning without sacrificing alignment. I don’t need to scout the “perfect desk”—this makes any spot the right spot.

2. It’s ridiculously portable.
Lightweight and slim, it disappears into my carry-on and takes 10 seconds to set up. I’ve pulled it out on airport layovers, at conferences, and even beachside.

3. It’s a core piece of ergo on the go.
Our mission is to help business travelers show up sharp, grounded, and well. This stand delivers real results—less neck tension, improved focus, and a body that doesn’t feel like it’s unraveling by 4 p.m.

What Most People Get Wrong About Travel Workstations

We’ve been conditioned to compromise our well-being in the name of convenience. But your spine doesn’t care if the view is amazing—if your posture’s off, your energy will follow.

Ergonomics isn’t about luxury. It’s about sustainability. In your body. In your workflow. In the way you show up when you land in a new city and need to lead, pitch, or perform.

So, no—the laptop stand isn’t glamorous. But it’s the one thing I never start my workday without.

P.S. Want to see what else is in my travel-friendly wellness kit?
Explore my Wellness Concierge Service. Designed to support your mind-body performance, wherever work takes you.

Some things don’t require overthinking—big waves were building off the coast of Portugal, and I was a day trip away. Nature operates on its timeline and although it wasn’t scheduled in my workday, I’m a sucker for spontaneity.

The Science Behind the Giants

What makes Nazaré’s waves so intense? An underwater canyon—a deep, 16,000-foot trench that runs from the Atlantic Ocean straight toward the cliffs of this otherwise quiet fishing town. This geological feature acts like a funnel, channeling massive swells and amplifying their size before they explode onto the coastline. The unique collision of deep water and sudden shallows creates waves that can reach over 100 feet tall.

Standing at the lighthouse overlook is breathtaking. You feel the pulse of intensity through the cliffs, the people, the salt-heavy wind, the sounds and vibrations of the crashing waves. It’s like being at a championship game or live concert arena—except this spectacle is nature and its power.

Why We Seek the Extreme

There’s something about being in the presence of the extreme—watching water mountains rise and collapse in an explosion of white—the scale, the rawness, the absurdity that it exists shakes your perspective.

Awe, as researchers define it, is the feeling we get when we encounter something that transcends our current understanding. It forces our perspective to expand, making us feel small yet limitless at the same time.

Nazaré reminded me of the awe I felt witnessing Iguazu Falls in Argentina back in 2010—the immense power and humbling force of water in constant, unstoppable motion.

I think, as humans, we’re similarly curious about people who push the limits of human capability—professional athletes, award-winning musicians, Michelin chefs—they are captivating. Maybe witnessing their courage, their precision, and their willingness to explore the edge of what’s possible forces us to ask:

What am I, personally, capable of?

The Observer Effect: Witnessing & Its Impact on Greatness

In quantum mechanics, The Observer Effect suggests that the act of observation itself can influence the outcome of an event. While this concept applies to particles at a subatomic level, could it also apply to human experience?

Does a wave crash differently if no one is there to witness it? Does a performance sound the same if no one hears it? As an entrepreneur, does your work shift depending on whether or not it’s seen?

Maybe part of what makes Nazaré so special is not just the force of the waves but the people in awe of them. The collective energy, the shared experience of witnessing something extraordinary, amplifies the moment. The same can be said for human achievement—when greatness is observed, it seems to elevate, to carry weight beyond itself.

The greatest athletes don’t just perform; they perform under the pressure of eyes watching. Back to The Observer Effect, the pathway of light lands differently based on whether or not someone is there to watch it. It makes you wonder, does being seen change your course?

Those Who Live for the Edge

At the heart of Nazaré’s spectacle are the athletes—the ones who’ve dedicated their lives to understanding and risking everything to ride these giants. While I was there, I connected with a friend, a pro surf photographer from San Francisco, who had arrived just the day before to take photos. He travels the world capturing waves and admitted, “This is the biggest I’ve seen Nazaré since 2017.” Below is a quick reel from our day trip.

In talking to surfers whose lives revolve around waves—the training, the split-second decisions, the thrill of facing something much bigger than themselves requires intensity, devotion, and sheer dedication to doing whatever it takes to pursue what they love.

Whether you’re a surfer charging big waves, an entrepreneur pushing past self-doubt, or a traveler stepping outside your comfort zone and into the unknown, the principle is the same:

Greatness requires presence, dedication, and an unwavering self-belief. No hesitation. No half-attempts.

Harnessing the Nazaré Effect in Work and Life

Practice putting yourself in situations that stretch your perception of what’s possible. Here’s how:

• Seek out awe on purpose. Whether it’s nature, art, or deep conversation, expose yourself to things that expand your perspective. The more often you feel small, the bigger your ideas become.

• Surround yourself with people who are always growing. Being around those who are constantly learning, challenging themselves, and pushing their potential forces you to reflect on your own.

• Take calculated risks. Growth requires uncertainty. Whether it’s pitching a bold idea, making a career shift, or saying yes to something you’re unsure about—find comfort in the uncomfortable nature of growth.

So the question is—what’s your Nazaré? Embrace awe and dare to let your greatness be seen.

"A memory without the emotional charge is called wisdom." – Joe Dispenza

Life has a way of testing us when we least expect it. For me, resilience took on a whole new meaning five years ago, today. I share this story to:

• Offer insights on building personal resilience

• Inspire action in your own life

• Personally practice having memories without the emotional charge

On January 22, 2020, my brother suffered a life-changing spinal cord injury while swimming in Puerto Escondido, Mexico. In an instant, his world—and ours—changed forever.

Within 24 hours of a wave shattering his c-4 and c-5 anterior and posterior vertebrae, paralyzing him from the neck down, my family and friends organized an emergency life flight to get him from Puerto Escondido into surgery in Mexico City. I flew down with my cousin from San Francisco to meet my parents as Conner spent eight hours under the knife.

For the next 30 days, we lived moment by moment in Mexico City, supporting Conner through uncertainty, until he was strong enough to return to California for rehabilitation.

Today, five years later, Conner’s journey is a testament to resilience. His motto, Poco a Poco (little by little), reminds us that small, consistent efforts lead to remarkable growth. His story—and the annual fundraiser it inspired—show that resilience isn’t about being unshakable. It’s about showing up, even when life feels overwhelming.

Developing Your Resilient Mindset in 2025

Whether you’re navigating a crisis abroad or feeling burnout in your workday, these strategies help build resilience:

1. Do Hard Things Daily
   Resilience is like a muscle—the more you challenge it, the stronger it gets. Take on small, meaningful challenges every day, whether it’s a tough conversation, a physical workout, or learning something new. Small wins build confidence to persevere.

2. Fuel Your Body and Soul
   Nourish yourself with intentional food choices, whether you’re cooking at home or finding healthy cafes. Pair this with regular movement, mindfulness practices, and self-care to strengthen your body and your mind.

3. Stay Connected
   Community is everything. The love and support from friends, family, and strangers alike kept my brother—and our family—moving forward. Whether leaning on loved ones or connecting with new communities, remember you’re never alone.

Why Resilience Matters

When traveling, we’re constantly adapting to new environments and challenges. By embracing wellness practices, leaning into community, and adopting a Poco a Poco mindset, we can tackle whatever comes our way.

Progress happens through consistent, intentional effort—one step at a time. For a deeper dive into this mindset, watch this video where Conner and Poco a Poco’s fundraising partner, Matt Thomas of Brawl for a Cause, discuss goal-setting and what Matt calls “incremental, positive action toward progress”—not just for yourself, but for those around you.

Resilience in Action

Each year, Conner’s resilience is celebrated through Poco a Poco, a virtual 5K that invites people worldwide to celebrate their bodies, push their limits, and support SCI recovery.

This year’s run is on Sunday, January 26, 2025. Here’s how to get involved:

• Sign Up: Register for the 5K

• Choose Your Adventure: Run, walk, swim, or roll—anywhere in the world.

• Share the Love: Post your 5K experience with the hashtag #poco_a_poco_sci

Together, let’s keep moving forward, developing resiliency, and becoming the best versions of ourselves, poco a poco.

When 2024 began, I was in a space of recalibration. Late 2023 and early 2024 had me in Europe, with daily runs on the Douro, yoga, Portuguese lessons, and remote work—a season of asking big questions about goals, worthiness, and “what’s next?”

After a decade of refining and delivering the same service concepts, I realized it was time to reimagine what I wanted to do with my time, talents, and abilities. Winter served as a clearing space—redefining my professional focus and values.

When I left Portugal months later, I planned to return by summer. But back in the U.S., I learned an important lesson: the “how,” “when,” and “what” often matter far less than getting clear on your “why.”

Spring of 2024: Community, Spontaneity, and Flow

Spring brought me home to the West Coast, reconnecting with my family—my parents, siblings, niece, and nephews. While grounding, it also presented a challenge: how do I balance professional focus with quality time for the people I love?

Shifting from a “me-focused” season in Lisbon to a “we-focused” environment was a pendulum swing that tested my ability to stay centered on my vision while flowing with life’s rhythms. Spontaneous moments, like a trip to Arkansa to witness a solar eclipse in totality, reminded me of the beauty in letting go of rigid plans. Spring taught me to release the grip on what I thought I “should” be doing and stay open to the unexpected.

Summer: Clarity of Intentions

By summer, I let go of expectations on timelines and embraced a clearer sense of what I wanted instead of when and how I was going to get it. My intentions became clear: the freedom to work from anywhere, building meaningful collaborations, embracing creativity, and empowering others to cultivate presence in their lives.

Family gatherings, like our reunion at Donner Lake, deepened my gratitude for being stateside. Seeing my brother, who sustained a spinal cord injury five years ago, make it to the lake for the first time since his accident was a powerful reminder of resilience. Sweet moments on Whidbey Island—crabbing, cooking, and slowing down—reinforced the value of simplicity and intentional living. In hindsight, I am grateful that my return to Europe was pushed, as this summer was a really important and special part of my year.

Fall: Allowing Things to Unfold

In the fall, I immersed myself in the vibrant culture of Oaxaca, Mexico, building friendships and stretching in ways I hadn’t expected. A conversation with a longtime mentor during this trip sparked an unexpected work opportunity. Being in a new environment gave me space to think beyond old dreams, creating room for something entirely new.

By November, I was back in California for my first long-term visa appointment for Portugal. The process tested my patience, organization, and my assurance about the right path. Progress isn’t always linear, right? While I’m not tied to the outcome and I’m not sure how much time I will spend in Portugal this year, I’m proud of myself for following through.

Throughout the year, daily meditation, running, and frequent check-ins kept me grounded. Whether I was spending time with loved ones or diving into new projects and places, these constants were my anchors, no matter where I was in the world.

Winter: Eye-Opening Reminders

I closed out 2024 in New Orleans, celebrating a close friend’s birthday. On New Year’s Eve, as we wandered the French Quarter, we stumbled upon a flyer for an impromptu comedy show with Amy Schumer. The performance, held in a tiny venue, was hilarious and worth the spontaneity, including getting to meet Amy after the show.

The night continued with dancing, live music, and celebrating the countdown to midnight. But the next morning brought disbelief—we learned about a tragic terrorist attack in the very area we’d been just hours earlier.

At lunch, our server shared that his brother was among the injured, hospitalized after being struck by the attacker’s truck. My heart ached for the victims and their families. It was a heavy mix of emotions—fear, guilt, and gratitude.

Later that day, a Voodoo tour sparked further reflections on life, death, and the legacies we leave behind. It was an intense end to the year but a poignant reminder of life’s fragility and the importance of living with intention.

Stepping Into 2025: Questions to Support Your Journey

I’m writing this from Lisbon, while also processing the devastating California wildfires. These moments—personal and global—continue to remind me of what matters.

Navigating life between continents has its challenges, but the lessons of 2024 have been clear: there’s a balance between exploring life’s vast possibilities and staying rooted in what matters most to you. It all comes down to clarity of intention—knowing “what you want” and “why you want it,” and letting go of the “how you’ll get it” and the “when it will come.”

Here’s to a year of clear intentions and unexpected opportunities.

Ask Yourself: How can I use what I learned in 2024 to craft a more expansive vision for 2025?

Ask Yourself: Which experiences in 2024 filled me with awe or gratitude? How might I invite more of that into 2025?

Ask Yourself: What intention(s) will I set for myself in 2025? How will it feel once they happen?

Ask Yourself: What skill, practice, or mindset will support my self-worth in the coming year?

Ask Yourself: What limiting belief held me back in 2024, and how can I reframe it as an empowering statement?

Ask Yourself: What do I want to be, start, stop, have, and learn this year?

Spending a month in Oaxaca, Mexico, this fall and experiencing Día de Los Muertos was a beautiful example of facing the scary stuff — and doing it with grace and celebration. Oaxaca is pure magic. It’s one of those places that pulls you in with its color, warmth, and creativity. I’ve been visiting for years to see a close friend who moved here from San Francisco and has since built this beautiful, artist-filled life. But this trip was different.

It was my first time experiencing Día de Los Muertos, and let me tell you, it’s not just a holiday here. It’s a full-on embrace of life’s mysteries, transitions, and yes, its scariest parts. During Día de Los Muertos, the city transforms. Everywhere you look, there are parades and ofrendas — breathtaking altars adorned with marigolds, candles, and mementos of loved ones who’ve passed. Families gather around them, telling stories, and inviting their ancestors back for a visit. Cemeteries become spaces of joy and remembrance, alive with music, food, and community.

They don’t avoid death; they lean into it. They celebrate it as a natural part of life. And it got me thinking — if they can honor something so universally feared with such beauty and openness, what’s stopping me from facing the things I’m scared of?

So, as the year wraps up, here’s something to think about: Is there anything you’re avoiding because it feels scary? What fears could you face if you brought them into the light?

I’ll be honest — a lot of the things I’ve avoided confronting weren’t nearly as terrifying as I’d built them up to be. More often than not, it’s the act of avoiding them that makes them feel so big. What I learned in Oaxaca is that even the darkest parts of life can be growth opportunities. They can be transformed into something beautiful if we’re willing to sit with them, honor them, and maybe even celebrate them.

Walking through Oaxaca’s vibrant streets, watching people celebrate the unknown with joy and reverence, reminded me how liberating it can be to face what scares us. It’s not always easy, but when we show up with curiosity and an open heart, the potential for beauty and growth is endless.

So, here’s my question for you: What’s been hiding in your shadows? What fear could you turn toward with curiosity and a little light? Who knows what kind of connection, growth, or even joy might come from it?

The things we fear the most often have the greatest potential to transform us. Here’s to ending the year with courage — and stepping into the next one with curiosity and an open heart.