Survival in 5 Steps: Stay Slim and Keep Sane


Lisa Niver on 5 Steps to stay sane at a conference with SheknowsGoing to a conference can test your ability to remain calm. There are options for excess and overwhelm everywhere you look. Just opening the schedule can send some immediately to a panic attack or a xanax. But step away from the pills and drama, I have five suggestions to calm your mind and help your heart.

The most important choice to me is knowing I cannot do everything. I know I will skip things that other people feel are essential because I have to pick myself first. I might miss “the best” lecture or night out but at the end I will feel good about my choices that matched my goals. My most important goals are to eat well and exercise every day to keep the weight off I lost years ago.


I plan my day in advance at a conference. I can either change the time I want to set my alarm or choose to arrive at the event later than others. If I am willing to miss sleep, I can be at the earliest sessions. At the last conference, with the time change, I was unwilling to miss sleep so I missed the opening plenary. That was the choice that worked for me.

At another conference at the Mall of America, I chose to miss the closing session. During that time, I returned to my hotel, Hyatt Regency Bloomington, so I could put away my laptop, change my clothes and walk back to meet the bus for the closing party. I did miss a great speaker but I also had on comfortable shoes for the party, knew my belongings were secure, had a great walk through the park nearby and saw a stunning sunset.


Eating well can be challenging at a conference or really anywhere. When I eat at a hotel, I often step away from the buffet. After paying for the entire breakfast buffet, it can seem a requirement to eat one thing from every section or everything that is there. I look at the menu and think about what I would eat if I were at home. What is a good simple choice for me? What will keep me going throughout the day. I know if I skip breakfast and rush to the conference, I will feel hungry and not pay attention. I will make choices that I will regret like eating a candy bar or anything that I can find. I often take a banana or apple from breakfast with me so I have a morning snack choice that is healthy. Often there are muffins and cookies as snack and if I do not have a good choice in my bag, I will eat what is there. I recommend keeping small bags of nuts or a box of raisins in your bag. I almost always have a protein luna bar with me so I can pick a snack that is good for me.

3. Working out is a commitment to yourself. Write it in your schedule!

Many people have a list of their appointments. We write down when we are going to the eye doctor, the dentist, our meeting with our supervisor and parent-teacher conferences. Sessions with a personal trainer that cost money often get in the weekly calendar. I have found that during a conference the focus is on the speakers, meetings and events.

I make certain to schedule the time I am going to work out. I often wake up and hula-hoop for twenty minutes while listening to a mediation experience about gratitude from Deepak Chopra and Oprah Winfrey. If I can wear sneakers, I might choose to walk twenty minutes to a conference so I spend time outdoors and get my blood pumping. I often choose to stay at a hotel near a conference instead of at the main hotel so that I am more likely to have a reason to go outdoors and walk. Most hotels have large and often empty fitness centers where you can find top quality exercise equipment. Make the decision to work out. When I work out and choose which sessions to go to carefully at a conference, I feel better and I get more out of my day.

4. Make Connections in Advance

For a recent travel conference, I made many appointments in advance. The conference offered many activities and tours before the conference. I thought about which ones matched my website and would make the best videos. I was able to contact Beth Blair, the author of the upcoming book, “The Unofficial Guide to the Mall of America,” and interview her before and after the tour. It made my video better and I made a new friend.

As part of the conference, there was speed networking. I contacted all of the companies and people in advance. When I could, I made personal connections so that when we met for our allotted eight minutes, it was as fruitful as possible.


There have been times where I went to a conference and left feeling exhausted, overwhelmed and frustrated. I knew I ate the wrong things, made the wrong choices and did not get much out of it. Now, I carefully choose which events to go to and think about what are my goals. I have the intention to take care of myself before, during and after the experience.

I do go to the evening events but not all of them. I often drink sparkling water at the parties instead of the free alcohol. By the end of the day, I am thirsty and cheap glasses of wine do not solve that. I feel better if I re-hydrate and I can always buy myself a good drink later that I will enjoy more and will not hurt my head in the morning.

There are times when an early night or a massage at the hotel spa are the best ways to end the day. When I stayed at the Hotel Maya in Long Beach, I spent one night at one of the seven fire-pits with my s’mores kit and enjoyed being outdoors, by the water and at my own campfire!

My conference was literally a short walk over the bridge to the convention center and each time I returned to my hotel I felt like I was a world away. Choosing carefully can make all the difference!

Lisa Niver is going for the first time to five conferences in 2016 including Blogher 2016, Travel Media Showcase, The SCUBA Show and TBEX Minneapolis. The Hyatt Regency Bloomington hosted her near the TBEX conference at Mall of America and Hotel Maya Long Beach hosted her for the SCUBA show.

A version of this article first appeared on Sheknows with the title: 5 ways to go hard at a conference and not blow your fitness goals

Lisa Ellen Niver

Lisa Ellen Niver, M.A. Education, is a television host, travel journalist as well as a passionate artist, educator and writer who has explored 101 countries, 6 continents and sailed on cruise ships for seven years on the high seas and backpacked for three years in Asia. She is the founder of We Said Go Travel which was read in 212 countries in 2018 and named #3 on the top 1000 Travel Blog and the top female travel blogger 3 times in 2019. Find her talking travel at KTLA TV and in her We Said Go Travel videos with over one million views on her YouTube channel. She has hosted Facebook Live for USA Today 10best, is verified on both Twitter and Facebook, has over 150,000 followers across social media and ran fifteen travel competitions publishing over 2500 writers and photographers from 75 countries. She has been a finalist for six Southern California Journalism Awards in the past three years and won an award for her Jewish Journal article. Niver has written for AARP, American Airways, Delta Sky, En Route (Air Canada), Hemispheres (United Airlines), Jewish Journal, Luxury Magazine, Ms. Magazine, Myanmar Times, National Geographic, POPSUGAR, Robb Report, Saturday Evening Post, Scuba Diver Life, Sierra Club, Ski Utah, Smithsonian, Trivago, USA Today 10best, Wharton Magazine and Yahoo. She is writing a book, “Brave Rebel: 50 Scary Challenges Before 50,” about her most recent travels and challenges. Look for her underwater SCUBA diving, in her art studio making ceramics or helping people find their next dream trip.

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