Tag Archives: plan

4 Ways to Maintain Fitness Regimen & Healthy Nutrition at a Professional Conference

Plan your workout and WORK OUT YOUR PLAN.

 What do I mean by this?

Today’s blog was inspired by one of my personal training clients. Over the weekend I asked her to brainstorm some ways she can maintain both her fitness and nutrition regimen while out of town at a professional conference. When our Monday evening training session commenced, I asked her if she had given any thought to her anticipated travel schedule later this month.

Her responses blew me away!

Needless to say, her ideas fill almost all of the content of today’s blog post. Let’s call her ideas CFWTs…that’s short for Conference Fitness & Wellness Tips.

 

CFWT #1: Think about what you NEED to support your fitness and wellness goals.

Extra soft pillows?

No microwave in the room because you know you may buy processed foods that warm up rather nicely inside of it?womannike

An extra large refrigerator to store all of the fresh foods you purchase at a nearby market?

No coffee maker with cream and sugar packets in the room? (eliminate the temptation) No wet bar with alcoholic beverages? (once again, eliminate temptation)

Maybe a tea kettle and caffeine free tea packets instead of coffee?

A room far from or close to the elevator and/or ice machine?

A pool? Free weights? Resistance bands?

Maybe you need to buy a small, travel sized foam roller or resistance band to bring with you…

*Student Affairs administrator, Tara Rabinowitz, recently suggested bringing your favorite protein or superfood shake and shaker cup.

Think about your environment at home and what makes it affirming of your fitness and wellness goals and daily practices. How can you recreate some of those elements while traveling. Make a list and have it handy for CFWT #2…

CFWT #2: Call the conference hotel at least one week BEFORE your conference. Find out if they have a fitness center, a microwave and/or refrigerator in your guest room, what restaurants are onsite or nearby, and see if there are any local hiking, biking, walking, running trails and parks. 

Ask for what you need. If you don’t ask for it, the hotel will not provide it. You may be surprised about the accommodations they can make for you IN ADVANCE.

CFWT #3: Proactively identify ways you can eat unprocessed, whole-grain, fresh, organic and non-GMO (if possible) and nutrient rich foods during your trip.

My client told me her partner will mail her a care package full of healthy foods. This way she does not have to shop for it when she arrives at her conference hotel. She’ll be all set from Day 1!

Can you pack a travel size cooler that you can bring filled up with your favorite healthy goodies to your conference sessions?

Is there a grocery store nearby? (or farmers’ market, co-op)market

Do you know some of the places you may “have” to eat at for networking and social events? Can you access the menu PRIOR to your trip? Figure out what the healthy meals and possibilities can be before you arrive at the restaurant.

Have a back up plan!

Bring a refillable water bottle or buy a few big 2L bottles and store them in your room so you can drink at least 1 per day.

CFWT #4: Get your hands on the conference agenda IN ADVANCE.

First, identify everything you MUST attend.

Second, identify everything you WANT to attend (maybe mark this in a different color).

Third, identify time in the days you will dedicate to implementing your fitness workout, showering, AND eating. Be willing to compromise your WANTS for your fitness and wellness goals for the week.

If you do all of this in advance, you should be able to find someone who can grab extra handouts and any other resources shared at some of the “WANT” sessions you will not attend.

Lastly, tell somebody at the conference about your fitness and wellness plan for the weekend/week. Maybe invite that person to one of your workouts or alternative healthy meals. Ask someone from back home to check-in with you daily and ask about your daily fitness and nutrition.

Learn more tips about maintaining fitness while traveling! <— that’s a link to my August 2013 blogpost about this topic. Go ahead, click on it.

Safe travels everyone!

 

 

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Little Notebooks: The Secret of How to Get More Done in Less Time

Here’s an example of my workout notebook.

I recently received a “Leadership Wired” e-newsletter from leadership development guru, John Maxwell. In the section entitled, “Developing Efficient Practices,” he goes on to say the following:

“Never Begin the Day Until It Is Finished on Paper. As playwright Victor Hugo wrote, ‘He who every morning plans the transaction of the day and follows out the plan, carries a thread that will guide him through the labyrinth of the most busy life.’ Every minute spent in planning saves as many as ten minutes in execution. It takes only 10 to 12 minutes for you to plan your day. However, this small investment can prevent up to two hours (100 to 120 minutes) of wasted time and fruitless effort throughout the day.” (Maxwell, 2013)

Apply this same concept to your fitness agenda. Plan your workouts BEFORE you get to the gym. Having a plan of attack before you go will help get you there AND keep you focused when you’re there. You may surprise yourself with how much you can accomplish within 30 minutes, let alone an hour!

I typically break my workout into 4 main sections: warm-up, weight-training, cardio, and stretching. I write all of my exercises down in a small little notebook, review it before I go to the gym, toss it in the gym bag, and bust it out when I get there. Eventually, my little notebook becomes a mastermind of old workouts to recycle back into my exercise routine. And yes, that saves even more time planning!

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