Creating Delicious Food Boards for Any Occasion

As we approach the end of the holiday season, it's the perfect time to indulge in some festive treats. A well-stocked charcuterie or food board is a fantastic way to bring loved ones together. Get inspired with these fantastic food board ideas that are sure to impress at your next event, whether it's a BBQ, retreat, girl’s night or even just a family dinner!

Our recipes and individual ingredients are naturally gluten-free and dairy-free friendly, and include healthy substitutes for traditional packaged products.

Plus, you'll find my favorite serving tools, tips, tricks, and packaged clean food products to help you put together any themed board in no time!

Holiday Sweets Themed Board:

Dairy

1. Brie cheese wheel with your favorite red colored jam (strawberry)

2. Goat cheese log with cranberry cinnamon or blueberry vanilla

Produce

1. Red + green colored fruits like pomegranate arils, strawberries, apples, kiwi, grapes, etc.

Pastries

1. Your favorite go-to gluten-free crackers and thin cookies (Brands: Simple Mills, Mary’s Gone Crackers)

2. Clean store-bought brownie, cookie, and cupcake mix (Brands: Simple Mills)

3. Homemade raspberry almond thumbprint cookies, superfood dark chocolate bark or favorite go-to holiday desserts.

4. Dessert hummus like chocolate hummus

Extras

1. Dark chocolate covered nuts or dried fruits (Brands: SkinnyDipped Almonds, Barnana)

2. Dried fruits like apricots, figs, cherries, or cranberries

3. Mixed roasted nuts

4. Candy canes (Brands: YumEarth Organic)

5. Hot chocolate bar!

Christmas Wreath Themed Board:

Protein

1. Salami, summer sausage, thinly sliced prosciutto, soppressata (Brands: Applegate)

Dairy

1. Marinated mozzarella balls, cheddar, colby, and/or pepper jack cheese cubes / slices (Brands: Organic Valley)

Produce

1. Cocktail pickles, black and green olives, cherry tomatoes, marinated artichoke hearts

Carbs

1. Assorted crackers variety (Brands: Simple Mills, Mary’s Gone Crackers)

Garnish

1. Fresh sage, thyme, and rosemary sprigs

Serve with

1. Balsamic glaze

2. Holiday mule cocktails

Directions

1. Gather your antipasto ingredients. Prep any that require chopping, slicing or cubing.

2. Skewer ingredients onto large toothpicks or skewers. Arrange in a wreath shape on a large round platter or serving board. Tuck rosemary, sage and thyme sprigs evenly around wreath and place a small bowl in the center with balsamic glaze.

3. Transfer to refrigerator. When ready to serve, consider adding a touch of variety by lining the outer edge with an assortment of crackers or placing a bowl of them beside the wreath.

Classic Themed Board:

Protein

1. Salami, summer sausage, thinly sliced prosciutto, soppressata, pastrami

Dairy

1. Gouda, gruyere, cheddar, Colby jack, havarti, burrata, gorgonzola, feta, goat cheese

Produce

1. Fresh fruits like grapes, berries, apples, orange slices, kiwi, pomegranate arils

2. Dried fruits like figs, dates, apricots, berries, mango

3. Veggies like mini sweet peppers, cucumber slices, cherry tomatoes, carrot sticks

Carbs

1. Your favorite crackers, chips, breads and pretzels

Extras

1. Olives, pickles, banana peppers, mixed nuts and seeds

2. Hummus

3. Guacamole

4. Olive tapenade

5. Prosciutto wrapped figs, medjool date snack

6. Dipping sauces like honey, balsamic glaze, jams

Garnish

1. Fresh herbs

Breakfast Themed Board:

Protein

1. Pork and turkey bacon, sausage links or patties, scrambled eggs, egg cups or mini quiches (Brand: Applegate)

Dairy

1. Cream cheese, plain greek yogurt (Brands: Fage, Green Valley)

Produce

1. Fresh fruit like kiwi, berries, pineapple, melon

Carbs

1. Waffles, bagels, toast, granola varieties (Brands: SimpleMills, Young Kobras, Purely Elizabeth)

Serve with

1. Warm maple syrup, nut butter, honey, assorted jams

2. Mimosas or citrus hibiscus sangria

S’mores Themed Board:

Sweets

1. Dark chocolate squares, peanut butter cups, dark chocolate covered almonds/dried fruit (Brands: Hu Kitchen, Justin’s, Enjoy Life)

2. Assorted marshmallows (Brand: No Brainer Max Mallow)

Produce

1. Fresh fruit like cherries, strawberries, blueberries, banana slices

Carbs

1. Graham crackers, cookies, pretzels (Brand: Simple Mills)

Chicken Salad Themed Lunch Bar:

Protein

1. Classic healthy chicken salad

Dairy

1. Cheese slices like gruyere, cheddar, pepper Colby jack

Produce

1. Tomato slices, mini sweet peppers, carrot sticks, cucumber slices, cherry tomatoes, butter lettuce (great gluten-free / low carb version)

Carbs

1. Crackers, breads, pretzels

Garnish

1. Fresh herb like dill

Extras

1. Pickles, olives, variety of hummus flavors

2. Avocado deviled eggs

3. Condiments like mayonnaise, dijon mustard, oil and vinegar

Taco Themed Bar:

Protein

1. Grilled chicken, verde carne asada, ground beef, chicken or turkey, refried beans, black beans (Brand: Siete Foods)

Dairy

1. Sour cream, mexican cheese, cotija, queso fresco, vegan cheese sauce 

Produce

1. Shredded lettuce, diced tomatoes, fresh salsa, raw white onions

Carbs

1. Hard shell, tortillas, tortilla chips, rice (Brands: Siete Foods)

Garnish

1. Lime wedges, cilantro, assorted hot sauce, pickled or fresh jalapeños,

Extras

1. Pickled onions

2. Salsa verde

3. Guacamole

4. Margarita mocktail/cocktails!

Tips & Tricks

• For a well-rounded charcuterie board, it's essential to choose meats with a range of flavor profiles. This will help complement the freshness of the board's other components. Consider incorporating both spicy and mild meats for an optimal balance. The same applies to choosing hard and soft cheeses with bold signature flavors.

• For your carbs, consider mixing up with different consistencies. ie - crispy thin cracker and thick baguette slices.

• Use fruit, variety of nuts, and fresh herbs to add pops of color and to fill out your board so that there are no spaces.

• Incorporate at least two creative snacks to keep the board fun and interesting. This could look like a homemade snack or a fancy and fun flavor combo cheese log!

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OUR FAVORITE SERVING TOOLS ON AMAZON!

50 Healthy Travel Snacks and Recipes

Whether you are driving through, U.S. Route 50 “the Loneliest Road in America” or stuck at the airport due to flight delay, having a snack arsenal is a must! 

Key snack items I look for when stocking my travel snack bag include foods that will keep me hydrated, keep my lovely gut happy, are portable, minimal ingredients and that don’t require refrigeration, antioxidants (help fight any free radical damage aka when you are packed in an airplane like sardines) and contains a fat and protein source for optimal blood sugar regulation. 

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Here are snack suggestions that you can find by stocking up at the next gas station, grocery store or make ahead of time:

1. Jerky! It’s safe to say that jerky has moved past its gas station junk food reputation of having highly processed, hidden sugars, high in sodium and preservatives. Instead, look out for high quality ingredients, minimally processed, low in sugar and sodium, high in protein and no preservatives. 

   • Brands I love: Chomps, Paleovalley, Wyoming, Epic, ayoba biltong Chef’s Cut

2. Fruit: It’s convenient, can be found in many places (hello, fresh fruit in gas stations now!), travels well, and can be hydrating! And if you are worried about carrying fresh fruit on a plane, I love making my own dehydrated fruits or packing dried or baked fruit snacks: Bare, Rind (look for brands that contain no added sugars, flavorings, colorings or preservatives)

   • Pair with a fat and protein source like with Jerky to stabilize blood sugar!

3. Vegetables: Think of veggies that are portable like carrots, broccoli, snap peas, sliced peppers. I also like pickled veggies like this brand for a probiotic punch!

4. Protein bars. Yes, protein bars are convenient and are found at any food store, but make sure you are checking labels to identify foods like nuts, whole grains, high quality protein sources (grass-fed whey protein), natural sweeteners like from fruit or cane sugar, healthy fats, low to no synthetic or isolated fibers, no sugar alcohols.

   • Brands I love: RX bar, GoMacro Bar, Thunderbird Bar, Bulk Snack Bars

5. Chips: Road trip snack of the Gods! But it can be deadly if you are prone to eating an entire bag by yourself. *Guilty! To make sure we aren’t killing our guts with gut-irritating corn and inflammatory “veggie” oils, look for tortilla or potato chips that are made with minimal ingredients and use coconut and avocado oil. Plantain chips made in this fashion and pork rinds cooked in their pork fat and sea salt are also fun healthy alternatives!

   • Brands: LesserEvil, Bare Baked Crunchy Fruit Snacks, Jackson’s Sweet Potato Chips, Siete Foods, Barnana Plaintain Chips. Epic

6. Chocolate/sweets: I’m sorry but you can’t have a travel adventure without sweets; it’s just inhumane. So when I look for chocolate or sweets to pack ahead of time, I look for 70-80% or higher cacao and use minimal ingredients (i.e. cane or coconut sugar, unsweetened chocolate, cocoa butter, sea salt). 

   • Brands: Hu Chocolate Bars, Enjoy Life, Bear Real Fruit Snack Rolls

7. Electrolytes - Okay, I know this isn’t a snack but I find that it’s so hard to stay hydrated when traveling. And it is summer time, so it’s better to be safe than sorry! 

   • Brands: LMNT, Nuun, Good ole pink Himalayan sea salt

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Snack Combos

Not only do I hope this will provide a visual for how to pair your carb source WITH a healthy fat and protein source, but most of these ingredients can be easy to assemble before you head out for your next travel adventure! *Bonus - a great way to clear out the fridge and pantry without having to throw out excess food!

Cantaloupe + prosciutto

Sourdough toast + avocado + nutritional yeast + fried egg + sea salt + sriracha and/or everything but the bagel seasoning

Bone broth + sea salt + seasonings

Ground turkey + veggie + egg muffins

Rice cakes + protein powder + plain yogurt + bluebs + banana slices

Plantain chips + tuna + primal kitchen mayo

Fruit + goat cheese + raw honey + bee pollen

Apple slices + coconut cream + cacao nibs

Piece of fruit + jerky

Medjool date + goat cheese + crushed pistachio

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Make ahead travel snacks

If you want to step up your snack level game, here are some quick and delicious snack recipes that will keep you fueled, satisfied and ready to go! 

Adrenal cocktail

Tropical papaya chia pudding 

Sweet potato toast 5-Ways

Prosciutto Wrapped Figs

Morning green smoothie

Beet Hummus

Dark chocolate chip protein bites

Curry chicken nachos

Chocolate peanut butter granola and berry parfait

Lemon and coconut energy balls

Peanut butter and jelly protein smoothie bowl

Turkey meatballs

Chai latte donut holes

Chocolate hummus

Java chip almond butter dates

Edible pumpkin chocolate chip cookie dough

Paleo banana nut bread

Chicken Lettuce wraps

Classic healthy chicken salad

Avocado deviled eggs

Carrot cake smoothie

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Lunch and dinner recipes while traveling

Making prepped meals is a must if you are trying to avoid fast food restaurants on the road or in the airport, trying to cut down on food costs, or deal with food sensitivities/allergies. 

*Flight tip: If you freeze your prepped meals ahead of time and are flying domestic, your food will most likely thaw when you arrive at your destination. This helps to eliminate frequent ice melting and replenishing! 

Chicken sausage and harvest veggies sheet pan

Ahi poke bowl and stack

Healthy salmon patties with lemon dill potato salad

Chicken shawarma bowl

Turkey taco spaghetti squash boats

Summer burger salad

Beef bulgogi bowls

Creamy coconut lime chicken thighs

Classic healthy chicken salad

Mediterranean grain bowl and goat cheese and olive dressing

Chicken red curry

Veggie beef stew

Spicy thai tofu with crispy coconut spaghetti squash noodles

Baked hot chicken

Turkey taco spaghetti squash boats

Grilled chicken burrito bowls

Slow cooker verde carne asada tostadas

Turkey meatballs

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Food travel equipment essentials

From meal prep containers to cute cooler bags, here are a few of my favorite food travel gear that I use when traveling! 

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Phew, that was a lot of information!

If you found this helpful, please let us know! Leave a comment and tell us what are your favorite go-to healthy snacks and recipes!

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And if you would like to know more on how to create nourishing snacks and meals, head over to the Nourishment Program to get started today!

5 Ways to Stay Healthy When Traveling

My calendar is packed with flights, road trips and impromptu vacations so what better timing to talk about healthy travels than now! And I am not the only one! So many of you have been either struggling about finding ways to stay consistent and on track while vacationing or embarking uncharted territory when it comes to staying healthy while traveling.

The thing is, healthy traveling doesn’t have to become this huge, all encompassing event. It’s about doing the things that make you feel your best and balanced eating and movement is part of enjoying yourself. All you have to do is find organic ways where these actions will be displayed into your travel schedule. 

To make this simple and doable, I’m sharing my favorite tricks and tips for staying healthy when traveling or on vacation. Also, remember that having a few days “off” or even the entire vacation doesn’t break the healthy habits that you have already established in your life. This is just to show you that you can still have fun while making healthy choices on vacation.

1 | Moving that bod!

Some of my most favorite travel experiences are when I stumbled upon a beautiful view, hole in the wall restaurant, or photogenic spot - and that is simply by traveling by foot. Whether you are vacationing in a remote location or you will have a dedicated day in one location, find ways where you can walk to these locations instead of taking an uber, train, or cab. 

2 | Plan an outdoor excursion

Plan out outdoor excursions! For the most part, if you are on vacation, your destination will encompass some sort of outdoor excursion. And this can range from an overnight hike to renting bicycles for half a day.This is also a great bonding opportunity with your family and friends on the trip. Depending on your comfort level, you can usually find things that will appeal to you and your party. 

3 | Snack Stock

It’s so easy to go for that greasy slice of pizza in New York or a scoop or 3 of ice cream at the tourist Ben & Jerry locations. Trust me. Been there, done that, and got the ice cream melt on my t-shirt. So what I have found is that if I have at least 1-3 snack options in my bag or pack prepped meals ahead of time so that I know something healthy is close by when I get back to my hotel, I am less prone to these fast food traps. Snacks can be as easy as picking up fruits, raw nuts, and jerky at a local grocery store or gas station close by. You can check out my favorite healthy travel snacks and meals in this post.  

4 | Hydrate

Whether you are vacationing during the summer or winter months, staying hydrated is key to feeling our best! Ways that I make sure to stay hydrated is by bringing an empty water bottle with me. You can fill your water bottle after TSA checkpoints before you board your flight and refill it when you arrive at your hotel or Airbnb. It’s also great to carry it with you when you're traveling on foot or walking for most of your day.  

5 | Make Food an experience

 A lesson learned when traveling to Italy is that food is an immersive experience! It deserves time, appreciation and enjoyment shared with family and friends. So even if you are enjoying wine, pasta, and desserts, you’re bonding over traditional foods and exploring other cultures of food with friends and family. But more-so, you are taking the time to do it. In our fast paced culture, we are constantly eating on the go, which creates digestion disruption. But if you are eating in a parasympathetic state (rest and digest), relaxing and enjoying the food and company around you, you're more apt to digest food properly. Bonus, if you are sharing several dishes with your table, then you are more likely to apply moderation and balance tools to your meals!

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If you would like to know more about mindful eating, how to eat in a rest and digest state or would like to learn how to enjoy food again, check out the Nourishment Program for more info!

The Ultimate Solo Traveler's Guide To Austin

Back in March when I decided to make a huge life change to quit my job as a wedding director to pursue From The Roots full time, I roughly mapped out possible places that I thought would be cool to put new roots down - Austin being top of the list! 

So five months later, here we are! And even though things have vastly changed since March, staying in Georgia will be the best thing for me in this season. But, if an opportunity presented itself to move to TX, then I would pack my bags in a heartbeat! 

Before we dive into this travel post, I will be outlining my four-day itinerary and will be providing recommendations based on what the locals have told me during my visit. Since this is another solo travel post, I will be providing tips and tricks to help fellow solo travelers as they navigate Austin. More solo travel posts here if you are interested! 

So let’s get weird!

Day 1 |

Thunderbird Real Food Bars HQ

Upon arrival, I went straight over to one of my favorite ambassador programs' HQ - Thunderbird Bar. The team at Thunderbird bar was so generous in giving me a tour of their facility, a peek inside their day to day operations, and just slathered me in Texan hospitality! For the remainder of the day, Sarah Haney - marketing manager of Thunderbird, gave me the ultimate Austin tour through an insider’s perspective and it was the best “welcome to Austin” I could ask for.

Elizabeth St. Cafe

A food highlight of the trip - Elizabeth Street Cafe. Vietnamese food meets French bakery, it’s truly the best of two worlds. Sarah and I ordered the pork & shrimp crepe with Moroccan green mint tea and Kirsten (director of operations) ordered the chicken thigh & cilantro chicken meatballs Pho. Here is their menu to salivate over.

Sweet Ritual

Ideally if you want Austin ice cream, you go to either Amy’s Ice Creams or Lick Honest Ice Creams. And even though Lick’s offer vegan options, Sarah wanted to take me to a true GOAT of a gluten and dairy free ice cream spot - Sweet Ritual. So many fun flavor combos like fig olive oil, unicorn poop, and snakebite medicine (pralined pecans and bourbon whiskey).

Mueller lake Park

Take your ice cream with you to Mueller Lake Park where you can take a stroll around the rim of the lake or find a shaded area underneath the gazebo if it’s not packed.

Fun fact - Sundays 10AM-2PM, you’ll find a farmer’s market onsite.

Hotel San José

Right on South Congress Avenue is the queen of Texas boutique hotels - Hotel San José. The perfect afternoon delight as we sipped on overpriced cocktails and dipped our toes in the pool.

Jo’s Coffee

Just down the street from Hotel San José is the famous, Jo’s Coffee. Word has it that the local musician, Amy Cook, took a can of red spray paint to write a beautiful and simply scripted love letter to her partner Liz Lambert, majority owner at Jo’s. If that doesn’t get you in your feels, Sarah got proposed to, at this spot to her now husband! And I’m just over here wondering, “I love you TACOS so much”. haha!

SoCo (South Congress)

South Congress Ave, also known as SoCo, was one of my favorite neighborhoods in Austin. Sarah took off, as I stayed in this area walking up and down the streets, looking at shops, and having dinner / live music at Guero’s Taco Bar.

To be honest, if you had 24 hours in Austin, definitely hang out in SoCo. And if you do, just go straight to this blog post to find all the best restaurants, local shops, live music, murals, and hotels.

Day 2 |

RV life

Starting the next day slow and lazy as I enjoy a cup of freshly pressed “dogspeed” coffee from Austin’s local coffee roaster - Flat Track Coffee Co. and preparing a Texas inspired breakfast using local ingredients from Austin’s supermarket, H.E.B in my super cute RV Airbnb. Haha, I sound so millennial.

Solo Travel Budget Tip:

• Get a place with a kitchen so that you can cook some meals vs eating out for every meal.

• In Austin - You will find either a Whole Foods, Trader Joe’s, H.E.B. or a farmer’s market within walking distance - I promise!

Hike Barton Creek Greenbelt

Just before heading out for the day, I packed hiking/outdoor essentials (i.e. lunch meal prep, water / electrolytes, snacks, sunscreen, hat) since I wouldn’t be back until later on that night. With that said, if you plan on traveling to Austin in August (the hottest part of the year!) then please pack smart!

The Barton Creek Greenbelt trail follows along Barton Creek for about 7.9 miles and encompasses an area of 809 acres. There are six entrances to the Greenbelt - Starting at Zilker Park, Spyglass, Gus Fruh, Loop 360, Twin Falls and Scottish Woods. I ended up hiking the entire green belt - hiking a total of 4 hours.

I highly recommend exiting out of Zilker Park if you are hiking during the hottest months of the year. Why? Because Barton Springs Pool is just within walking distance. This is where I enjoyed my lunch, took a dip in the natural springs pool, and hydrated before heading to Lady Bird Lake.

SUP on Lady Bird Lake

Giving the hiking legs a break as we transition over to SUP (stand up paddle boarding) out on Lady Bird Lake. This is the best way to beat the heat, take in some beautiful downtown views and meet new people. Also, you just might paddle into a live concert while you are out on the lake!

*hiking on dry dirt trails + 95F weather = free self tanner!

I highly recommend renting SUPs at Rowing Dock.

Bats Fly out from the Congress Bridge

Just as you come out of Rowing Dock, you will be on Ann and Roy Butler Hike-And-Bike Trail, the path Lady Bird Boardwalk extends. Hike about 30 minutes south towards the Congress Bridge so that you can grab tacos, cashew queso, and fresh watermelon aqua Frescas at Veracruz All Natural just before sunset. Why? Because you want to get a good spot just before 1.5 million Mexican free-tailed bats fly out from the Congress Avenue Bridge! It’s a pretty incredible sight to watch!

DAY 3 |

Farmers’ Market

Saturday mornings in the summer = farmers’ market! SFC has two market locations: Sunset Valley & Downtown. I went to the Downtown location since it was central to most of the things I wanted to do on my list without having to Uber around. With that said, I highly recommend this location! Not only was it a central location to everything but they have more vendors and activities. I was able to get sprouted and fermented bagels from Casper Fermentables , ginger beer from SoCo Ginger Beer and produce from Billie and Jeans Farm.

Flower Child

For lunch, I wanted something refreshing and healthy so a few minutes away from the Farmer’s market on W 2nd St. is Flower Child. highly recommend the watermelon & heirloom tomato salad with salmon and draft kombucha.

Explore Downtown

In this area, I just walked around and chatted with locals for things to do, eat, see, and explore - so here is the midday recap:

• Get artsy fartsy at Blanton Museum of Art

• Tour the Texas State Capitol

• Take shortcuts through secret trails in the downtown area.

• Cool down with an ice cream sandwich at The Baked Bear

  • vegan, gluten free, dairy free friendly!

BBQ

You are probably wondering, FINALLY! This girl keeps talking about tacos, but what about the BBQ!? I know, and I am sorry! This was hard because most of the barbecue spots like Franklin Barbecue, had either long wait lines or you had to order at least four weeks in advance online and needed to be at least 3 lbs or more of meat. As a solo traveler, this was a no bueno. But luckily, Terry Black’s Barbecue made the cut and it did not disappoint!

If you would like a list of the best BBQ spots in Austin, check out this post I found helpful!

Post BBQ walk

After I ate my weight in barbecue, I walked around to explore the surrounding area. Some of the cool spots I found was Pavement - a vintage clothing store, a man on a horse, inspirational murals, and a newfound obsession, ranch water!

Day 4 |

Cosmic Coffee + Beer Garden

Last day! :( Since I needed to checkout at 11AM, but didn’t need to be at the airport until 4:30PM, the best spot to hang out with carry-on and all was Cosmic Coffee + Beer Garden. From coffee to food trucks, this area is well recognized in their sustainability efforts and giving back to the environment. Definitely a unique place to check out while you are in Austin!

Food trucks lineup when I was there: LeRoy and Lewis, Tommy Want Wingy, and Pueblo Viejo Traila* tacos are to die for!

Solo traveling FAQ

1 | Did you feel safe traveling by yourself?

• 100%! Even with hiking on the trails alone for 4+ hours or walking the streets in the evening time, there wasn’t a time where I felt unsafe or in a dodgy situation. Even though the homeless population has increased, a lot of people have told me that Austin is one of the most safest cities out there so perfect for your first solo adventure!

2 | Do you have any travel budget advice?

• If you are traveling for more than two days, I highly recommend getting a place with a kitchen so that you can make some of your meals to save on cost. (i.e. Airbnb, hostels, RVs)

• Most of the food trucks will be cheaper vs dining at a restaurant so look for those $2 tacos! Also, I found that the farmers market produce was very reasonable.

• I chose Lyft/Uber vs rental car and saved $200! *find promos when using these apps. For ex: I fly Delta so they had a promo where I get a $20 credit using Lyft while receiving Delta flyer miles.

• Get outside! There were days when I spent 0$ just because I didn’t have to. Go for a hike, walk around the city, stumble upon a free concert, check out do512 and find free things to do when you get there.

• Plan ahead! If you decide to not opt for a rental vehicle then make sure you plan at least four hours worth (half day) in a central area. That way, you are not getting a 20 min Uber here and 30 minutes later, a 10 min Uber there. Rates were very reasonable and everything is typically 10-20 minutes within each other but those rides add up so plan responsibly! This travel guide is perfect for getting a better view of the different neighborhoods to plan 2-4 hours worth and just amazing resource to have in your back pocket.

Travel essentials to save green $$

Buy on Amazon

Buy on Amazon

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Buy on Amazon

3| Where did you start when planning your trip?

• Pinterest, baby - that is your friend! I searched for certain keywords to hone in on what I wanted to do: i.e. best food spots, outdoor activities, hiking, etc. and then saved those pins to refer back to. One that I found was super helpful was from, A Taste of Koko. This girl has posts on everything you could ever ask for, Austin related!

• Also, the locals! This was the first trip where I roughly mapped out what I wanted to do (my negotiables) so when I got there, I would ask Thunderbird and the locals what they thought were the best places to hit up before I left. I went this route more-so, because I was traveling during Covid so store hours/company policies/restrictions were inconsistent and ever changing.

• Put your “dad cap” on and check the weather before you leave! Planning your trip around the weather will just make the actual travel experience more comfortable and seamless. For example, Austin has a subtropical humid climate so summers are hot and temperatures frequently average 90°F. So if that is not your thing, then maybe plan for the fall instead!

This is just scratching the surface of things to do when traveling to Austin so if you have recommendations, let everyone know in the comments section below!

Chair Cardio Movements for Lower Body Injuries

I sprained my ankle in Chicago after graduating from the NTA program back in February. Ever since my entire right foot has not been the same. I re-injured it a month later that developed into a stress fracture; which leads me to the boot! And even though I am no longer in a boot, the doctors have found that I have a tarsal coalition that can lead to surgery or wearing orthotics for the rest of my life. So while I am weighing my options, I have been getting creative in my workouts so that I don’t make it worse. 

That’s why I have come up with over 35 non-weight and weight-bearing movements that you can do using a chair! These movements helped me immensely while I was in the boot so if you are recovering from an injury, disability, limited mobility, or just looking for variety, this is for you.

Even though things are starting to slowly open back up in some areas, I know a lot of you are still working out from home! And even if you may not follow the criteria mentioned above, if you are working from home, watching television, or just sitting, these movements are great to get that heart rate going! 

Exercise is an important way to accelerate healing; when done safely! The healing process requires adequate blood circulation and optimal flow of replenishing blood to the injury area. However, your exercise choices need to be safe and smart. With that said, you must be cleared by your doctor or PT before starting this or any new exercise routine. Always listen to your body and if anything puts your healing in jeopardy, stop! 

This is not a workout necessarily, but movements that you can implement or carry into your exercise recovery routine. If you are dealing with an injury, pay close attention to how you move through each exercise and go for quality not quantity. 

WATCH VIDEO NOW:

Equipment Needed: 

• Sturdy chair (no wheels)

• Optional: dumbbells, kettlebells, resistance bands

Here are some of the movements that you can do using a chair:

single leg side squats

lateral leg raises

plank

push ups

incline push ups

kettlebell rows

leg raises with a twist

chair body lift with leg extensions

squats

around the head with kettlebell

arm stretches

resistance band movements

bicycle crunches

knee to elbow

single leg deadlift

sitting ab movements

toe taps

tricep extensions

single leg kickbacks

bent over lateral raise

jab cross

starfish

push press

side bends

russian twists

side bends

cycling crunches

seated dips

crunch kicks

side raise

Implement these movements into your exercise recovery routine or complete each movement for 60 seconds and take a 10 second break in between. 

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If you try these movements, let us know! Leave a comment and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!