Finding Time to Exercise in the Tradeshow and Event Industry: Balancing a Crazy Show Schedule and Getting in Shape

If you're in the tradeshow industry, you know firsthand how event schedules can dominate your life—back-to-back shows, client meetings, travel, and all the last-minute things that come with making each event a success. It's easy to feel overwhelmed by work, let alone figure out how to fit in exercise. But as we get closer to the Holiday season, upcoming trips, and all the busyness, many of us are looking for ways to get back into shape. How can you balance it all?

While it may seem impossible to find time for fitness, prioritizing your health isn't just about carving out time for the gym—it's about creating a mindset that helps you stay consistent, even when you're on the road.

The Value of Fitting in Workouts, Even During Tradeshows

Boost Energy and Endurance Whether you're setting up an exhibit, meeting potential clients, or attending sessions, tradeshows can be physically demanding. Regular exercise helps improve endurance, making those long show days easier to manage and leaving you less drained by the end of the day.

Stay Focused and Reduce Stress Exercising regularly keeps your mind sharp and clear, giving you a better handle on the high-pressure, fast-paced environment of tradeshows. A quick workout can reduce stress levels, helping you stay focused and calm when challenges arise.

Prepare for Upcoming Trips or the Holidays As the Holidays approach, many of us want to look and feel our best, but the looming busy schedules can make it tough to stay on track. Starting a fitness routine now—no matter how small—will set you up for success in reaching your health goals, whether it’s for an upcoming vacation or simply wanting to feel good at the next holiday gathering.

Tips to Get Started (Even with a Crazy Schedule)

Use Hotel Gyms to Your Advantage Most hotels, especially those catering to tradeshow attendees, have fitness centers. These may not always be large, but they’re enough to get a good workout in. Aim for quick 20-30 minute workouts, using a mix of cardio machines (like the treadmill or elliptical) and basic strength exercises (using dumbbells or bodyweight). Here’s a simple routine to try:

• Warm-Up: 5-10 minutes on the treadmill, bike, or elliptical.
• Strength: 3 rounds of squats, push-ups, and lunges (15 reps each).
• Core: 3 rounds of planks and sit-ups (30 seconds each).
• Cardio Finisher: 5 minutes of intervals on the treadmill—30 seconds fast, 30 seconds slow.

This type of short workout is manageable even with tight schedules and gives you the energy you need to keep going.

Build Discipline Through Routine The key to staying consistent is making workouts a non-negotiable part of your day. The best way to do this? Schedule your workouts like you would a meeting. Maybe it's first thing in the morning before breakfast, or right after the show wraps for the day. The more it becomes a habit, the easier it will be to stick to.

When you're traveling for events, it can feel like there's never enough time, but often, early mornings or late evenings offer windows of opportunity. Even 20 minutes is better than nothing—building discipline comes from doing something, however small, every day.

Find a Fitness Buddy One of the easiest ways to stay motivated—especially when work and travel make sticking to a fitness routine difficult—is finding someone to join you. Whether it’s a coworker, a friend, or another tradeshow attendee, having a workout buddy can help you stay accountable and make exercising more enjoyable. You’ll be more likely to show up for that early morning hotel gym session if someone’s waiting for you. Plus, it’s a great way to bond outside of the busy show environment.

If you’re someone who travels frequently for work, consider starting a fitness group with your coworkers or industry contacts. Share your workout schedules, tips, and progress. The sense of community can be a powerful motivator.

Stay on Track for Your Upcoming Trip or Holiday Goals If you’re gearing up for a vacation or holiday season and want to start getting in shape, use your tradeshow travels as an opportunity rather than a hurdle. Think of hotel gyms as mini training grounds—they’re equipped with everything you need to start making progress toward your fitness goals. Plus, getting a head start now means you’ll build momentum that will carry you through the busier parts of the season.

Remember, it doesn’t have to be about drastic changes—just start small and stay consistent. Even 15-20 minutes a day can have a noticeable impact over time, and by the time your holiday parties or trip roll around, you’ll be in better shape, both mentally and physically.

Taking Action: Start Now

With all the busyness of work and travel, it’s easy to push fitness to the back burner, but investing in your health is one of the best things you can do for yourself—both personally and professionally. Start small, build discipline, and lean on others to keep you motivated. You’ll not only be ready for the Holidays or that upcoming trip, but you’ll also feel more energized, less stressed, and more prepared to tackle the demands of your tradeshow schedule.

To help you get started, I’ve put together a beginner workout plan (thanks, ChatGPT!)—a 4-week program designed to ease you into fitness with 3-4 days a week of simple exercises. Whether you’re traveling for work or gearing up for the Holidays, this plan can help you build the consistency you need to reach your goals.

Reach out to me or comment below if you’re interested, and I’ll send over the details. Let’s make fitness part of your tradeshow life and get in shape together!