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Struggle with nutrition on work trips?

Amy Gorman

Many people we work with will talk about the pressures of work stopping them from having control or seeing success.


It's important to remember that having control or opportunity is often something we perceive. Often that means that two people can see the same situation and interpret it in entirely different ways.


One person may see that they're away for three days for a conference, staying in a new city and their time will be entirely consumed by a conference and dinners, so they cannot do anything to manage their time, exercise or food.


A fairly closed minded view.


Meanwhile, another person may see that they have a great opportunity to learn at meet people at the conference. But they know they'll exude more energy and confidence if they get out for a walk, run or drop into a CrossFit box in the morning. It costs nothing and takes limited space to pack a pair of trainers with shorts, bra and a vest rolled up inside.


This is also a great way to explore a city you've never been to - often a challenge of conferences and work travel being that you don't see any of the place you visit. Granted, it may be at antisocial hours, but does that matter?


How about the food situation? Conference buffets and sandwich platters. Awesome, go for the whole-wheat sandwiches with the greater protein based fillings, opted for fruit instead of cake and pastries, have at least two glasses of water to one cup of coffee. In a buffet ask for more protein and less carbs - "hey, please can I have two pieces of fish and half a portion of rice/potatoes".


What's the worst that will happen? They say no and you leave half the carbs on your plate to save the post lunch slump.


You've got 30 minutes for lunch? Great, 15 minutes to eat and chat, 10 minutes for a brisk walk and fresh air, 5 minutes for a pee and regroup.


You know the afternoon cake tray is going to come round and you really don't want any but you know you'll be hungry? Back at shaker and protein sample sachet - you can get water anywhere. Voila, easy protein shake to perk you up and keep you engaged for the afternoon. If you actually want a cake, have one - but go for the one you actually want instead of for the sake of it.


There's a planned dinner and your social battery is running low? Take 10-30 minutes of quiet - no screens, no talking (unless it's to people who are guaranteed to recharge you), no work emails. Allow yourself to be quiet and to up the battery. There's a lot of learning, people, stimulation in these settings. It's OK to need time to process it all.


If you're staying somewhere with a fridge, you can also find the nearest supermarket and top up on foods you'd normally choose at home to ensure you have some comforts and control while you're away.


I'm headed away this weekend and my thought process for it is this:


  • I can choose to eat as much or as little of the food that is provided to me - lots of the stuff that makes me feel good and little or none of the rest.

  • I can choose to move around/walk/stretch.

  • I can choose to go to bed when I'm ready instead of sit up for the sake of it - I'll see them again in the morning.

  • I can choose to go to the shop for snacks for me if I feel uncomfortable asking for food.

  • I can choose to step away for 10 minutes to recenter and check in on any feelings of overwhelm.


I'm sharing this as a reminder for any trips or uncertain situations you may have coming up. You can always choose.


These are the things I'm choosing to do. So can you. At any time.


P.S. The best energy to channel for work travel - Snack Queen Sinead:



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