Episode 005 – How to Maintain Your Energy at Trade Shows – with Brittany Cermak, RDN
A very special episode today with our guest (and in full disclosure – my daughter) Registered Dietitian Brittany Cermak! Brittany is going to discuss what we need to be doing to maintain our energy throughout these long shows. With many hours on our feet and having to perform at a high level, we can get tired and drained. This is important information for anyone who works trade shows!
Brittany is a Registered Dietitian & Nutritionist in Cleveland, Ohio who works full time for a non-profit health clinic group, is a professor at Case Western Reserve University, and also has her own private practice called Your Life Nutrition.
What is your experience relating to trade shows?
I have attended many trade shows for Food and Nutrition from local to national and engaged in company booths.
I have also held a booth for Your Life Nutrition at different health fairs trying to engage attendees for nutrition education and promote my services
My goal was to leave attendees with something to remember that was positive about me and my business. Energy and passion are critical.
What was your most memorable trade show moment?
At a large, national nutrition show, I got to see Lisa Lillian from “Hungry Girl” at the Flatout wrap booth. Even though I didn’t get to meet her, I waved at her and she waved back. I was a little star-struck!
Lesson – how can you create “star-struck” moments for attendees at your next show? Maybe it is bringing in a celebrity or someone well known in your industry to your booth. How else can you have people feel special at your booth and leave with a uniquely positive experience?
Your top tips for our listeners (trade show planners and workers)
Eating properly is critical for maintaining your energy.
So important to eat breakfast!
Stay away from high-carb, high sugar items like donuts, pastries, waffles/pancakes, etc., because they will have you crashing down in energy after a couple of hours.
Higher protein items like eggs, meats, veggie omelets, etc. will help you feel full longer.
Coffee is fine especially if you are used to drinking coffee regularly. Skipping can lead to headaches.
For longer shows spanning multiple days:
Plan & Pack
Stick portable healthy options in your show bag to have on hand
Have your snacks in single-serving bags so you can easily grab one when you need it. Also smaller portions will help you avoid eating too much at once and running out of your food before the show ends.
Don’t rely on what food offerings vendors at the show venue have
Always pack more than you think
Items that can be taken through the airport
High protein options to help with feeling satisfied
Eat a snack every 3-4 hours to keep you energized and prevent feeling hungry and ravenous
Put in single-serving bags so they are easy to pull out and eat your portion without eating all of your packed snacks at once.
If you don’t want to pack these, hit up your local supermarket when you arrive
Commit to eating fruits/veggies with every meal to help provide natural energy and keeping it light
Focus on lean protein
Avoid high starch meals like only pasta dishes that will leave you feeling full and sluggish
Pass the candy offered by vendors
Take advantage of the fruit available in presenter, press, exhibitor, and VIP rooms if you qualify
Make time for Lunch
Make time for lunch, even if it’s finding the one healthy meal for sale at the venue restaurant.
If you rely on snacks and booth samples alone you will be so famished and fatigued by day’s end that every food will call your name.
Hunger does crazy tricks on our brain so do your best to maintain the snack and lunch timing you have at home.
For Dietary Restrictions, Food Allergies, or Sensitivities:
If you have dietary restrictions or allergies be sure to communicate this with the event staff well in advance
Check also with your hotel to find out what options are available to you
Can scope out local restaurants or markets for other options
Do NOT just take the chance on your health because you feel you might be embarrassed to not eat what your colleagues are eating. You will be grateful to do your research and stick to a diet that you know is good for you.
This is key!
Proper hydration affects your alertness and mental acuity as much as food does.
Pack a reusable water bottle
Take sips during the show to help you avoid having to rush to the bathroom!
Having gum or mints can keep your mouth hydrated without slugging down huge amounts of water – plus it keeps your breath fresh!
Avoid the alcohol or sugary drinks and juices which can also cause post-drink sluggishness
If traveling for more than a day
Try to stick to your typical diet routine
Commit to eating fruits and vegetables at every meal
Focus on eating lean proteins like fish, chicken, turkey, and eggs
Eat whole grains – brown rice, whole-wheat pasta, and bread
Avoid high carb meals
If you have a sensitive stomach or get gas easily you may want to avoid any new foods you aren’t used to eating
Foods that frequently cause gas
Cabbage, Garlic, and other foods that cause problems for you
Eating for the show
Avoid eating at your booth because it makes you look messy and less approachable
Keep a toothbrush or breath mints in your bag
Brush your teeth after a meal or pop a mint so that your potential clients are smelling your garlic laden lunch
To avoid body fatigue – legs and feet:
Have comfortable shoes. Ladies – may want to leave the heels at home!
Do not get brand new shoes for a show – can lead to blisters and pain
The top 1-2 takeaways:
Choose healthy options, eat light, and add fruits and veggies to every meal
Snacks are your friends! Nuts, fruit, protein bars, etc.
Take small sips of water to prevent the need to run to the bathroom
What would you like to promote (for your own business)?
Please take advantage of this! We want this to be a WIN-WIN!
My services and meal planning
Head to my website to subscribe to my website for weekly emails
Make sure your product or offer is somewhat timeless for those who tune in long after the original episode airs.
Special Offer for Trade Show U listeners!!
· 10% off any Services – Weight Loss, Meal Planning, Nutrition Consulting, and more!
How should people get in touch with you?
www.YourLifeNutrition.org – subscribe for value-packed weekly emails
Also search for Your Life Nutrition and Brittany Cermak on Facebook, Instagram, and LinkedIn!
About the author, Jim Jim Cermak has over 25 years of marketing, consulting, and training experience, and has planned and worked hundreds of Trade Shows. He gets a little overly excited about Trade Shows, and puts that passion into helping companies get better results!