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2 Posts authored by: Beri Kockaya

If you’re attending a conference in the coming weeks, here are a few simple ideas to help you stay energised - both physically and mentally- over the course of the event.


Stay hydrated

Whether you’ve got an early morning flight to catch for a conference or are connecting with peers over a coffee during a session break, there is a tendency to drink A LOT of caffeine during this time. When you travel and attend events it’s important to remember to drink plenty of water to help you stay alert and focused. No matter where I am, I always try to drink at least 2 litres of water a day. A tip I’ve found useful is to carry your own water bottle. You can take this (empty) through airport security and refill it once you’re through.


Pick healthy food options 

One of the things conferences are notorious for are pastries! If possible, try and opt for healthier choices such as a yoghurt smoothie or a piece of fruit. Better yet, you could always bring your own snacks or a packet of mixed nuts. If presented with a vast array of food from the lunch buffet, try and only select meats, vegetables and salads. Avoid the more heavy carb options such as bread, pasta, cakes etc. This will help you feel less groggy for the next session!


Have a plan

Plan which sessions or talks you want to attend ahead of the event. During the break, write down 10 things you learned from that talk and then try and connect it to the work you are currently doing within your company. This will help you retain the information you just learned.


Have good shoes!

Usually at conferences you tend to do a lot of walking either around the exhibit hall or walking from session to session therefore it’s important you invest in some comfy shoes. I would not recommend getting new shoes and wearing them for the first time at a conference as you risk having aching toes and sore feet while you break them in.


Get a workout in

Personally, the best time for me to workout is in the morning. I feel more focused and I am generally more prepared for the day ahead. During conferences or conventions it might not be feasible to do this as the fitness centre might be overcrowded with people thinking the same as you! To counter act this you could go for a run outside or bring some transportable gym equipment from home, for example, resistance bands or a skipping rope. Alternatively, try and get to the gym during an off-peak period either after the conference or 20 minutes during lunch.


Step outside

Finally, make sure you find some time to step outside of the conference building and get some fresh air. Sometimes the oxygen may be limited within a venue and the lighting may make you feel mentally sluggish. By stepping outside for a few minutes, you’re getting more oxygen resulting in better brain functioning as well as improving your concentration skills so you’re ready to take on the next session!



Have a great event!


Beri is a health and fitness enthusiast and qualified personal trainer. She helps the busy and successful career woman who travels learn how to fully optimise herself in mindset and fitness, and how to develop a healthy body and attitude. She is based and lives in London.

Follow Beri on Instagram @berifit or email 

exercise on the roadA question I get asked quite often is, “how do you exercise and eat well when you travel so much?” If you’re in the oil and gas industry, there’s a good chance you travel a fair bit for your work. This can certainly take its toll so to help me stay on track I always stick to the following hacks.


Pre-planning & exercise

Before you travel, find out what fitness facilities the hotel you will be staying at has. At the very least, you will (hopefully) find a small fitness centre or gym. Do they have a swimming pool, sauna, steam room or tennis courts perhaps that you could take advantage of? Finding this information out in advance will help you plan your workouts around your meetings and workload. If your hotel doesn’t have any fitness facilities, have a look within the vicinity for a local gym where you could sign up for a day pass. Check with your hotel’s front desk for recommended gyms as they often have special discounted rates they could provide you with. When all else fails, see what parks are nearby where you could run or exercise in the open air. Better yet, ask a colleague if they would like to join you for that run!



When eating away from home, it’s sometimes difficult to eat well as we can’t cook or prepare the food ourselves and we don’t know the full list of ingredients being used. Before traveling to a new country, find out what foods are offered as part of the local cuisine. This is especially useful if you have certain dietary requirements but will also provide a good understanding of the options you’ll have (or not have) and whether you need to plan ahead and bring your own healthy snacks from home.


Jet lag

After lots of trips to both the Eastern and Western hemispheres of the world, I found that the best way to master the beast that is jet lag is severalfold.


Stay active on the flight with inflight exercises. Improved circulation will help you get over your jet lag faster and will help with any swelling you may have. After a long haul flight, I always try to walk a while (immediately after coming off the flight) or do a quick exercise session in the hotel gym. Exercise will help boost your endorphins and make you feel better.

Drink lots of water before and during the flight. Due to the reduced humidity in the aircraft you can become dehydrated and your skin can become dry and flaky. I usually take a big bottle of water with me. Also, stay away from alcohol and caffeine as these will increase dehydration and will have a negative impact on your recovery time.

Eat your meals in line with your new time zone. This will help you adjust both mentally and physically. Try to just adapt to the time zones of the country you’re in and not think about the fact that you should be having your breakfast when you’re eating your dinner!


Another tip is to do intermittent fasting. This has gained quite a lot of traction lately and I will do a longer post on it. Stay tuned!


When traveling, everything boils down to your mindset. We come out of our normal routine and might not have access to the same things we do at home or be used to certain foods, but I guarantee there is always something positive you will learn about new cultures (if not about yourself) and great experiences you can take away from your time away from home.


Finally, being healthy and fit shouldn’t be a short-term goal. For me, when I’m eating right and exercising, I feel at my best and happiest. Think about your current lifestyle and how this can be adapted for when you travel. You don’t need an excessive routine for a balanced body and mind. But, whatever you do choose, it should be consistent and sustainable and suit YOUR lifestyle.


Have a great day!


Follow Beri on Instagram @Beri_Fit


Beri is a health and fitness enthusiast and qualified personal trainer. She helps the busy and successful career woman who travels learn how to fully optimize herself in mindset and fitness, and how to develop a healthy body and attitude. She’s based and lives in London and currently works for SPE (Society of Petroleum Engineers).