The Las Vegas Chronicles

Alcohol-Free, Caffeine-Free, and Eating Clean 2021

For the first time in 18 months, I am back traveling for work. The first trip on the agenda...Las Vegas. I have been to Vegas several times for both work and pleasure. In fact, I’ve been to Vegas and not drank before but that was many years ago.

This trip felt different.  I had more nervousness about going and remaining true to the goals I have set for myself to remain alcohol-free, caffeine-free, and eating clean.  I have created a nice routine at home that includes meal prep, all the beverages on hand that I can enjoy, my workout equipment...all the comforts that home brings.

Overall, the trip was a huge success.  I was able to spread my AF, CF, EC, wings and soar!

Here are the seven traveling tips I give to my coaching clients and exactly what I did for this trip to Vegas in order to feel confident in myself and continue to achieve personal and professional growth with goal setting:

1. Commit to creating a plan - like actually sit down and write out your goals and intentions for this trip.  That’s exactly what I did. My goal: to remain alcohol-free, caffeine-free, and eat clean while working out each morning, AND enjoy myself! 

2. Do the research

   1. Research all restaurants in the hotel, look at the menu, hours of operation, etc

   2. Research the fitness center, what equipment they have, hours of operation, class options

   3. Make reservations! 

   4. Note any time change for your destination.  THIS IS IMPORTANT!  I live in Eastern Time Zone and Vegas is in Pacific time.  That’s a 3 hour time difference.  That can impact your entire routine so be aware and plan around it accordingly.  For me, that meant I went to bed earlier and ensured that I had food on hand in case I got hungry. 

3. Create plans outside of the non-working hours such as shopping, pool time, casino time, (I’m not much of a gambler but do enjoy a Willy Wonka machine now and then...I brought a $100)!  Do things you love or have never experienced and don’t be afraid to do it by yourself.  It’s so empowering! 

4. Meal Prep - I packed foods that are clean that I can travel with via airplane.  Here is a shortlist:

   1. Protein powders (for protein oatmeal and protein shakes)

   2. Oatmeal - quick oats 

   3. Tuna packets

   4. Dukes Hickory Smoked Mini Sausages 

   5. 100 calorie almond packages

   6. Tea packets 

   7. Protein shaker - comes in handy for shakes AND protein oatmeal for breakfast 

   8. Reusable water bottle - hydration is key when traveling, keeping hunger in check and in hot weather (it’s 108 degrees today as I write this in Vegas!)

   9. Plastic silverware - you can never assume you will have access to silverware.  I use the forks to eat the tuna and spoons for protein oatmeal. 

5. Have an exit strategy for all events - This boils down to communicating with the people I’m traveling with when I’m ready to leave (they can stay and enjoy themselves) but knowing when I’m done is critical and not making myself stay is excellent self-care and awareness.

6. Be flexible - I had to break my workouts out in the morning and late afternoon (cardio is the AM, weights in the PM).  I also had to eat when I was hungry and at networking events, I chose to eat the lesser of all the evils and in smaller quantities just so I didn’t get hangry and make poor decisions later on.

7. Have fun! - I had a blast!  I was extremely productive, made great connections, laughed a lot, and (most importantly) stayed true to me! 

---

On the Go Protein Oatmeal recipe:

• ¼ cups quick oats

• 1 scoop of chocolate protein powder

• 1 scoop of PB2 (powdered peanut butter)