Staying healthy while traveling can feel almost impossible when you're constantly hopping between countries, Airbnbs, or time zones. In this episode of The Traveling Therapist Podcast, I chat with certified health and wellness coach Tess Cheng about how she helps people create sustainable routines no matter where they land.
Tess brings over 13 years of experience as a health and wellness coach, a background in Clinical Nutrition from NYU, and a life spent living on multiple continents and traveling to all of them. Her global experiences and holistic approach help people build lasting habits that support their energy, balance, and well-being wherever they are in the world. We talk about the mindset shifts, planning strategies, and simple daily choices that make life on the road so much easier.
In This Episode, We Explore…
Connect with Tess:
Website https://glowithtess.com/
LinkedIn https://www.linkedin.com/in/tess-cheng-ms
Instagram https://www.instagram.com/glowithtess/
Facebook https://www.facebook.com/TessCheng888/ | https://www.facebook.com/Glowithtess
Glo With Tess Download https://tinyurl.com/GWTTravelGuideSU
Connect with me:
Instagram: @thetravelingtherapist_kym
The Traveling Therapist Facebook Group: www.facebook.com/groups/onlineandtraveling/
Signup to learn more about life as a Traveling Therapist: https://www.portablepracticemethod.com/free-training
Revolutionize Your Private Practice with AI Course: www.kymtolson.kartra.com/page/ai
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Transcript:
[00:00:00] Kym: Hey everybody. Welcome back to another episode of The Traveling Therapist podcast. I'm really excited to have our guest today. She's not a therapist, but she is a health and wellness coach, a certified health and wellness coach.
[00:00:11] So Tess Chang, thank you for being here. She's a certified wellness and health health and wellness coach with over 13 years of experience passionate about helping people thrive through every stage of their life with sustainable wellness practices. Tess, thank you so much for being here. I'm so excited to dive into your story.
[00:00:28] Tess: Yeah, me too, Kim. Thank you for having me.
[00:00:30] Kym: You are welcome. So let's start out and just talk about your travel background. You've been everywhere. Could you give us a little just breakdown of all the places that you've traveled? You've got a really interesting background story here.
[00:00:43] Tess: Yeah. Well first of all, I think I was actually born with a travel bug. and then my father had a travel business, so we used to go on a lot of family trips. And I got just hooked, you know, since I was a child. And over the years I've been to all the continents and every year I try to go to at least one place that I've never been to.
[00:01:02] This year I haven't done that quite yet 'cause I've gone back to places I've been before. But I, you know, I grew up in England. I was born in Asia, but then I moved to England when I was 14 years old. And when you're in England, it's so easy to go to Europe.
[00:01:16] So it's really, you know, it's nothing just to pop over to Paris or Rome and the flights are so short. So I had a good fortune of going over Europe. And then I moved to the States and now I'm in Florida. So over the last few years I've been exploring South America and the Caribbean.
[00:01:36] Kym: Nice. that's right up my alley
[00:01:38] Tess: yeah.
[00:01:39] Kym: before we hit record. I'm like, where are you? And she's like, Florida. And I'm like, so am I.
[00:01:43] Tess: Yeah,
[00:01:43] Kym: love that. I love that. So, let's talk for a second because a, a lot of the traveling therapists listening are very entrepreneurial and a lot of them maybe don't wanna stay in the therapist space.
[00:01:53] Some of them like to expand out into coaching and that sort of thing. So I, I'm just curious, could you tell us what a certified health and wellness coach is? To maybe give somebody an idea that might be listening.
[00:02:04] Tess: Yeah. I was actually practicing as a nutritionist for many years. I got my master's in clinical nutrition from NYU. I was working, as that when I was living in Los Angeles. And then I switch into coaching 'cause I really want to help people holistically. So not just on their eating habits but it's actually on the whole lifestyle.
[00:02:26] whether it is sleep, stress management, social engagement, exercise. And all those things really work together. And so I I decided to go into some coaching when COVID hit, you know, 'cause then people got used to just working, on Zoom calls and you, you don't have to see people in person.
[00:02:46] But of course, that actually really helps from time to time when you can get together. It gives people the flexibilities. It really, you know, makes life easier so people don't feel that they have to come to see you. They can squeeze the sessions in, in between, you know, the meetings online.
[00:03:03] And uh, what does health and wellness coaching? It's basically about actually helping people make lifestyle changes. And so we've, we come up with a plan and we find, you know, try, we find out what your goals are, where you want to get to. So I will help you to get from A to B, and I think how habits are really the, the one other things I focus on.
[00:03:26] Kym: That's amazing. Yeah. You know, a lot of the traveling therapists, for example, we all have this grand idea, right? That we're gonna, okay, okay. We can take our practice anywhere. We can work from any country in the world. And then when you start doing it, especially if you're traveling like frequently from place to place, quickly, you find out it's not that sustainable. It can be sort of exhausting.
[00:03:43] So I'm glad to have you on here today to talk about, maybe you could give us like some go-to strategies when somebody's maybe, going from place to place on the road. How do you stay healthy? What are some strategies when you're hopping around the country or the world all the time?
[00:03:58] Tess: Yeah, exactly. When you change your environment, that's what makes things more challenging, and you have distractions as well.
[00:04:05] Kym: Absolutely. So what are some of the go-to strategies or tips that you might give a client that comes to you? Maybe somebody like me that's nomadic and, I live in Airbnb, so I'm always moving from, Airbnb to Airbnb and we move, you know, every couple of weeks, that sort of thing.
[00:04:19] And, really every time you get to a new place. You have to know like, where are the pots and pans? How does this oven work? You know? There's so many like things you have to adapt to. So I wonder, as a health and wellness coach and somebody that has such a extensive travel background, what are some strategies that you can help people like keep this lifestyle sustainable and healthy?
[00:04:37] Tess: Yeah. Well first of all, it is the mindset, you know, so you want to make it a priority, just think that no matter where you are, you will overcome these challenges. Perhaps not all of them, but be confident that you will find ways to actually keep this routine going.
[00:04:54] The best thing I, I, I would suggest is before you go somewhere is to do some research because planning is key, to staying consistent. You have to know beforehand where you're going, is it going to have the same facilities that you are used to? and if it doesn't, what can you do about it?
[00:05:14] For example, where are the supermarkets and, the cooking facilities. And what about, if you want to dine out, you know, are these some of these places? and also, put this into your schedule, some of the things you do, just like we do with Zoom calls and meetings we put them in and if you don't schedule it, it's easily forgotten.
[00:05:36] Cause then other things become more important and try and make time for certain things like sleep. I know it's easier than done. but rest is important and you need to have those hours. And if you don't get enough rest, you just, you would just end up getting more and more stressed and then things will just look more overwhelmed. And then it's more difficult to manage your mood, your emotion regulation. Then everything just gets out of hand.
[00:06:06] Kym: Yes, absolutely. So I really like that idea. So having. Because it's not really something you think about, right? Like, okay, once I get to a place, now I've gotta figure out where's the grocery store? How am I gonna get there if I don't have transportation? How am I gonna stock my refrigerator so I can stay healthy, make healthy food choices?
[00:06:22] What restaurants? 'cause I have, celiac disease, so I have a gluten allergy. So that's, something I'm always like, I need to figure out where are the gluten-free places where I can eat if I want to while I'm in this place? So you're suggesting. Sit down, put it on your schedule, and really plan this stuff out before you even move on to the next location could be super, super helpful for just kind of grounding you once you get there.
[00:06:43] Tess: Exactly, yes. This way it's not like a last minute plan and you just panic. For example, if there's certain essentials you need and you need to top them up, then you know, you get them before you leave. And so this way you have them in your, in your suitcase. I travel with nut butter and even, canned sardines, I talk about those quite a bit,
[00:07:05] Kym: I love canned sardines. They're so healthy for you. Right? Like the brain health, the, the omega threes and all of that. The fatty oils and
[00:07:13] Tess: yeah,
[00:07:14] Kym: I mean, I guess from a nutritionist. Yeah.
[00:07:16] Tess: yeah. Exactly. And they're easy to pack and they keep, you know, they don't go bad.
[00:07:20] Kym: Yeah, they're not too heavy and they probably, you could even probably take 'em through customs. Right. Do they meet the requirement for
[00:07:26] Tess: Oh, yes.
[00:07:26] Kym: or whatever? Yeah,
[00:07:27] Tess: yeah. Yeah.
[00:07:27] Kym: in it.
[00:07:28] Tess: Yeah, yeah, you can. Yeah. And all those subtle things. I go everywhere with my filter water bottle, it's a water bottle that has a filter inside. And I, I just do that because I, I don't want to drink from plastic bottles, you know, because these days they have, you know, that, that talks about microplastics being everywhere.
[00:07:46] This way, having this water filter bottle, you can take it to other countries, then you don't have to worry about the tap water. Everything gets filter out including bacteria and, and stuff like that. So that's something that perhaps, you know, the listeners might consider getting hold of.
[00:08:02] Kym: And that's so important 'cause I think a lot of, maybe early travelers don't realize there are a lot of countries where you can't drink the water like you can in the United States. We learned that and we were in, I guess we were in Mexico in a resort or something, and we drank the water, I mean, years and years and years ago.
[00:08:18] And, we told the guy the next day, we were like, we need. We need water in our room. And he's like, y'all didn't drink the water, did you? We were like, yes. He was like, never drink the water. So that's a good, that's a very good tip to have. The filter water bottles. Do you have a, a particular brand that you recommend that somebody get or a particular type of filter?
[00:08:37] Tess: The one that I use is a live straw. They also do um, a home one as well that you can keep at home. And then they do the water bottle the filter water bottle, and you have, you have to change the filter from time to time, and you can get those on Amazon. I'm not affiliated with this company. I just happen to, like their products and I, you know, I find that they, they work quite well.
[00:08:58] Kym: That's nice. It's always good to get a recommendation from an expert around what they actually use, you know, to help, to help you make decisions that way. So something else you talk about, and we're kind of already talking about it, but this balance beyond the boarding gate, I think that's such a cute name.
[00:09:12] It's good in theory, but can we talk about what does that mean to you or to somebody listening, like balance beyond the boarding gate. How do we, get in that mindset and how do we do that in our lives?
[00:09:22] Tess: Again it's about the mindset and pre-planning is key. to every trip that you make and this way you know what you're going to be confronted with what kind of challenges there might be when you get to the other end. And you, you're going to have to be a bit more disciplined, I'm afraid.
[00:09:39] You know, I have to say that. because of the distractions, their temptations, when you go somewhere else, especially if you are going somewhere for vacation, it's exciting. It's fun. want to try everything. But stay mindful. You know, you can still have fun. I have fun all the time. But at the same time, you don't want to wait till you come home and then you think, oh my boy, you know, I didn't follow all those things that I, I would have been doing if I was home and now I have to start all over again.
[00:10:09] And it just makes it much more difficult. And it's not just about something like the weight. You know, you say, oh, you're put, but it's the mindset. 'cause once you let go of those habits for while your brain has a way of saying, oh, this is quite easy. Maybe we don't have to do that again. Ever.
[00:10:27] Kym: Yeah. Um. That's exactly right. I fall into that all the time.
[00:10:31] Tess: so stay disciplined make more of an effort. And this way you'll stay consistent. it really helps. I'm not saying that, you know, you have to be as, regimented as you would be at home, if you would use that word. But have fun. That's where balance comes into it.
[00:10:48] For example recently I went to Europe and I found that I was eating late most nights compared to what I would normally do and bigger meals as well. So I ended up forgoing breakfast in the morning and just waited till, you know, lunchtime. So this way I you know, I will have two full meals instead of three of them. And so it gives a, you know, system more, you know, more of a rest in between.
[00:11:15] Just those little things like that. And you know, even when it comes to movement, perhaps you, you can't go to the gym, you can't engage in the activities you normally like to do when you are away. But do some research beforehand, see if there are parks near where you're going to be staying.
[00:11:32] Any movement count, you know, if there's a beach, you can go for a walk. And if there's a gym, near you, you can go in, you know, for quick workout. All those things really help use the stairs rather than elevators. and they add up.
[00:11:47] Kym: They really do. Yeah. how do you change the mindset around like, okay, I just landed in Portugal and I want to eat at all the best restaurants because who knows if I'll be back in Portugal? How does somebody work on that mindset? Because I, I mean, I do this myself.
[00:12:01] I've got this thing where every time I'm getting ready to drive from one Airbnb to the next, it's like I've gotta stop and get a bag of Doritos. I don't know what it is, but it's just like, it's in my mind. That's what I do when I travel. So I don't know. How do you change your mindset around like, I'm in this place, they've got all these like specialty cuisines and whatever. How do I stay healthy with that?
[00:12:19] Tess: Well, yeah yeah, it's exciting. You, you know, you, you're confronted with all these possibilities. Don't deprive yourself, have some of them, but just, um, say to yourself, your body doesn't go on vacation, your body doesn't know that you've traveled somewhere.
[00:12:36] It's still going to have to process what you put in there. And you want to keep your energy levels up. You want to feel good. You want to make sure that your immune system stays strong so you can enjoy yourself for the rest of the trip. You don't want to overload, you know, your system suddenly.
[00:12:53] And just pace yourself. just like, with Thanksgiving coming up, that's what I say to my clients, I know it's that time of the year, you know, is exciting. But just stay mindful and I think if you believe it's really important to you, you know, you will actually prioritize it.
[00:13:11] Kym: Yeah. In the, you know, marketing world or the online therapist world, you know, we're always like, find your why, and then once you have your why, it'll help you stay, I guess, more accountable like you're saying to d ietary restrict or whatever you're trying to do for yourself to healthier.
[00:13:25] You had mentioned earlier, before we hit record, you were talking a little bit about like how important accountability is. So how do you keep accountable when nobody's watching, that's the big one. It's like, okay, you know, I've got, I've got a bag of Doritos and some wine or whatever that I bought at a local winery. Like, how do I not consume it all right now, you know?
[00:13:43] Tess: Yeah, well, you can keep yourself accountable by writing everything down. Perhaps in the evening you can write down and say, oh, I have Doritos today. And, you know, some wine. And then you can compare your list, you know, from one day to another. You can even give yourself points, you know, if you've had some fruits and vegetables you give yourself some points and then if you've had something you think is not so good, then you can deduct the points from it, and then you can see how many points you get, each day. That could be quite a fun game.
[00:14:16] But the other thing is perhaps, you know, have a friend as your accountability partner or, you know, work with someone, you know, just to keep you accountable. It really helps when you know that someone is checking on you. I do that sometimes when my clients ask me when I'm, you know, when I, they.
[00:14:32] They would say, can, can you send me a text? You know, just to remind me, I'm, I'm going on this trip and I know you know, I might get a bit naughty and may have more pastries than usual. But can you just give me a nudge or just send me a text to tell me to go to the gym?
[00:14:47] Kym: Nice. And will you, will you, will you do that? Will you be like, every day at 12, I'm gonna tell you to go to the gym?
[00:14:53] Tess: Yeah, yeah, sure. Absolutely. If that helps them, you know, I'd do anything, you know, to support them.
[00:14:59] Kym: That's so good. Yeah, I mean, I've had, I've definitely had clients over the years that are like, okay, I'm starting this diet, you know? I know we don't even like to use the word diet anymore, I guess, in this world. But um, you know, starting this diet, can I just like email you my food list every day just to like have somebody to check in with and it really does help.
[00:15:15] For
[00:15:16] Tess: yeah, yeah. And someone to give you some feedback or, you know, just, just something. Then you feel that, you feel that you're not um, by yourself. You're not just doing this on your own. You, you have a buddy you can actually have fun with and talk about those things.
[00:15:32] Kym: absolutely. Yeah. So what are some healthier choices people can make instead of Doritos on the road, what should I be eating instead? And if I stop at a gas station, like, do you have any tips like that? Like, eat this,
[00:15:43] Tess: Yeah, yeah, Have some fruits nuts, as I said. But, you know, unsalted raw nuts very often you see them in individual packets. You can't that certainly get those from Trader Joe's. So they come in individually and you can pack them easily. Actually, if you like nut butter. Again, you can get that individually on Amazon, like almond butter cashews walnuts. And they come with no added sugar, which is a great thing. 'cause that's what you want. Yeah. 'cause you just want one ingredient.
[00:16:16] Kym: I've heard you say nuts a lot of times. is that like from a nutritionist perspective or is there like certain value in in nuts versus maybe some other replacement kind of thing?
[00:16:25] Tess: Yeah. And I, I like nuts because they, they can be quite filling and they're easy to eat and not messy. And they're natural, providing, they don't have all the other ingredients, so that's why you only want to make sure that's all it's in, in the package. Just nuts, nothing else added to them. And a lot of people like them, unless you happen to be allergic. Then you have to be really careful.
[00:16:48] And the other thing is maybe fruits, like even like avocados. I like them. It's easy. You can just have that in your bag. It might be a little bit messy to eat, but you know, if you have a napkin and I carry my my silverware with me.
[00:17:03] Kym: Oh, smart.
[00:17:04] Tess: you can get those little ones. You can have them with you. And if it's just for a short while I would suggest hot boil eggs. They are good protein source and perhaps protein bars, but a lot of them are very high in sugar, so you really have to be careful.
[00:17:23] Kym: do you have a brand you recommend? 'cause that, that is always a struggle. You look at 'em, like even those Quest bars, they seem like they've got so many extra like ingredients. I'm like, are these things even healthy for you ? You know, do you have a brand or a type that you really like is a go-to for you?
[00:17:37] Tess: I don't have any myself. When my clients do, you know, I, I make suggestions to them. David's meant to be very good and they're high in protein. But the problem with a lot of them, I don't, I don't actually like, I think, you know, they are good as replacements, but I don't think I am worried that people start eating them like snacks.
[00:17:57] Especially the ones that are high in sugar, they're very tasty. They can be high in sugar even when they contain natural things like dates, you know, raisins. 'cause dry fruits are just high in sugar. just look at the food labels. But as always, when you're going shopping, I would suggest. Read the food labels.
[00:18:15] Um, I actually take my clients to supermarkets and we go through food labels that way. 'Cause then if you can, if you can read them correctly, you get a lot of email information out, you know, and then can, you can make comparisons. When it comes to protein bars, do look at the food labels to see how much add the sugar is in each bar because you, you, you don't want that.
[00:18:36] And you, you want a lot of proteins, you know, in, in there. But I was I would really stress that, you know, have those as last resorts, you know, so don't have them at home. And you just say, oh I, I, I don't want to have my chocolate today 'cause I feel bad it's got the sugar, but I have a protein bar instead. No, no, no.
[00:18:57] Kym: You're like, that's just as bad. It's like a candy bar sometimes.
[00:19:00] Tess: Yeah, exactly. Yeah.
[00:19:02] Kym: Oh, that's a good tip. So something else you touched on was like sleep hygiene. Do you have tips or tricks or recommendations around that? Especially for maybe somebody that's going like in different time zones and constantly, going back and forth places? Do you have any strategies for that to help with time zone management and sleeping?
[00:19:21] Tess: Yeah, yeah quite a lot. First of all, before you go, make sure that you don't have too much caffeine the day before you fly, or alcohol, 'cause those things going to affect your sleep and you know how you can rest on the plane, especially if it's a long flight. You want to be able to rest on the plane.
[00:19:38] But do stay hydrated. 'cause when you're flying, it's really dehydrating. And perhaps before you travel, go and have a workout, that way, you know, help your body to wi you know, to actually there's some energy. And on the day of traveling think about how you're going to eat.
[00:19:56] You know, when you're going to have your meals, are you going to have your meal on the plane or before? Preferably, I would suggest eating before you get on the plane because plain food is always high in sodium and it's really not that good for you.
[00:20:12] So if you can have your meal first and get there or bring something with you you know, at some airports you can find salads. This way you have the dressing on the side and you bring, you know, bring something like that on the plane. And so that, that way you're not so hungry. You end up eating anything they serve you.
[00:20:28] When you get to the other place, especially if there's quite a bit of time difference, I understand that research shows that it's always good to do what you do according to local time. So it doesn't matter if when you get there, it's lunchtime. You know, try and eat according to local time. So if it's lunchtime, eat, then if you can and then dinner time, you, you eat again. And then if it's the evening, you, you go to sleep.
[00:20:54] Rather than keep thinking, oh but you know, basically morning over there, but you're not there anymore. You are here. So that's all it matters. I always say, you know, when I go back to London from time to time, I usually arrive in the morning, very early in the morning and it's hard to try and stay up till the evening 'cause you're tired from the flight.
[00:21:16] But, but then then that's when I will have some coffee just to get myself some energy. And this way if I can stay up till eight or nine o'clock there, there in the evening, then I go to sleep. And this way you then hopefully you'll be able to sleep well. 'cause by then you're so tired. and so that works. But the other thing some people might think is kind of crazy, I think it works well to, comeback to Jack lag is actually go and have a workout at the gym.
[00:21:43] Kym: When you get back. Okay. Yeah.
[00:21:46] Tess: when you get there, have a workout.
[00:21:48] Kym: Oh, when you get there. Gotcha. Oh, nice.
[00:21:51] Tess: So it gives you some energy or get some movement going because, 'cause you'll probably be thinking, oh, I, I just want to crawl into bed, you know, and lie down even though it's two o'clock in the afternoon. Try not to do that, otherwise your body just get, stay out of whack, you know, out outta think, you
[00:22:09] Kym: Mm-hmm. Mm-hmm. those are great tips. Yeah. I definitely have not done that sometimes you just wanna get to the hotel and unpack and it's like, oh, maybe I'll just take a nap. And then you've like messed yourself up for the whole next day.
[00:22:21] Tess: Yeah. Have a coffee or um,
[00:22:24] Kym: smart.
[00:22:25] Tess: dark chocolate, have some dark chocolate. 'cause it's got caffeine in there.
[00:22:29] Kym: Oh, nice. That's a great tip. Yeah. Thank you so much. So what does it look like when somebody works with you if, if they, hop on your website and wanna schedule an appointment with you, how does that go?
[00:22:39] Tess: oh. Um, We'll have a call. You know, 'cause 'cause I want to make sure that I can help them and, and I want to see what, you know, what they want to achieve, what kind of goals they are and why they would want to come to me, you know, for support. and we'll have a conversation and then we find out whether you know, we will actually, it would be a good fit for both of us.
[00:22:58] And then we will start the program and come up with some plans and see how we can, what kind of things we can address. But usually we will start with something small. So that someone can actually, you know, get into their schedule. 'Cause you don't want to overwhelm the body, you know, the, the brain, everything.
[00:23:18] And everything's tailored. It has to be customized. 'Cause you know, we are all different. We have different schedules, different preferences, different living situations. You know, some people live alone and some have families, they have young children. And then also depending on their work schedule as well.
[00:23:36] 'cause it has to be sustainable, you know, all these different lifestyle changes, they have to be sustainable. And that's why a lot of people, they, come to me after they try working by themselves and trying to, you know, find information from the internet. There are lots of diet plans out there on the internet, but it's not really, they don't really work because they can't apply to everyone.
[00:23:58] what might work for one person might not work for the other. So it's, it's really better to work with someone and then come up with a plan that you would find that it can work for you. And if working along on the way you feel that, you know, something's not really working, then at least you know, you can talk about it, go over it, and then, give a tweak, you know, make sure that it's something, you know, going forward that you know, is something that could actually fit in with your style.
[00:24:23] Kym: So your ideal person is maybe somebody that's got a busy lifestyle and they're realizing they're not living their healthiest life and they've maybe tried a bunch of different diet plans and nothing seems to work and they need like customize health and wellness plan and a coach, that's somebody that's gonna help them be accountable and reach those goals for their healthy lifestyle.
[00:24:44] Tess: Yeah, exactly. Yes. And support really helps because it's easy to get off track even when you know you're following something. But it's good to have someone to talk to and someone to actually bounce ideas off with. and this way, you know, and. Both of you can actually brainstorm and come up with some stuff that you think, oh yeah, you know, I've never thought about this. You know, maybe I try that out, you know, and, and see how that works for me.
[00:25:09] Kym: That's amazing. So how do people find you? How do they work with you? If they wanna hire you to help them with this? Because I know many people need this help.
[00:25:17] Tess: Yeah. Well, go on my website, which is Glow with Tess. And it's spelled G-L-O-W-I-T-H-T-E-S-S. Go on it. I have monthly newsletters. You can sign up for those. This way you get some, you know, health tips. Inspirations. And then I'm on social media LinkedIn, Facebook Instagram glow with tess. It's the same handle for all of them.
[00:25:42] Kym: Amazing. Well, I'm excited to go follow you right after this episode recording.
[00:25:47] Tess: Oh, thank you. Yeah.
[00:25:48] Kym: you so much for taking the time today.
[00:25:51] Tess: Oh my pleasure. Thank you for having me, and I really enjoyed our conversation.