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Round up of tips from SoundGirls for staying healthy on the road while working the crazy hours they do in live production.
For me, I schedule my workouts weeks in advance so that if I work in the evening one-day I’ll work out in the morning, or just on my days off and I’ll only workout 2-3 days per week. Sometimes if it’s absolutely necessary I’ll try to go for a jog or a quick workout during my breaks, it’s hard to stay motivated when we don’t have a set schedule for working but there’s always little gaps of time that are available, and take advantage of hotel gyms.
When you have a day off, make good food, get a dozen Tupperware you can freeze them in. Instant healthy food. Also, have easy to grab fruits and vegetables. I find walking and lifting on the job is sometimes quite enough for me as far as physical exertion goes. I need to watch my intake and make sure I have enough water and sleep.
I’m trying to think of food as fuel, and giving myself reasonable fuel for my day. It means I have a lot of hummus, nuts, apples and other fruit, “good” bread, PB & J, and other odd ingredients that I can then grab when I need something quick.
Yoga! It energizes not tires out. Also REALLY good for sanity on the road & yoga you can do it just about anywhere.
If you like yoga, try the YouTube channel “Yoga with Adriene.” She has a video for every body part, mood, tone schedule, etc. I am a huge fan. Even if the hotel doesn’t have a gym, you can make space in the room.
A lotta water. Keep hydrated.
I just changed my diet. I stay full longer, so I have more energy.. I eat a protein, usually chicken or fish, and veggies.. I snack on fruits and veggies….. granola bars are helpful. I drink water and tea mixed half sweet. I still eat whatever I want when I can.. but the last few weeks I have slimmed down and I feel good too.
Make it a point to rest/relax on your days off and drink plenty of water and foods to keep you hydrated. Eat foods with healthy and good amounts of protein and iron. Wear a hat and sunscreen when outdoors for long periods of time. I tend to do emergen-C every morning as well as Apple Cider Vinegar mixed with water, teaspoon of honey, half a lemon, a couple shakes of powdered ginger, cinnamon, clove, cayenne pepper, and turmeric. Go in for a massage at least once a month if possible or a few times a year.
Supplements, superfood intake and smoothies! Lots of water too.
Hello, I believe that when you exercise frequently, it adds energy. Think of it like it is a bank account, the more you work out, the more money you are putting in for when you need to spend it. In this case, you will spend that energy at work. You are adding resistance. You will become powerful. Buy training items that you can do at work. Also, get up every hour or so and walk around. It pays.
As tempting as it is, the donut table is a do not table.
When I get breaks, I find a place and do some exercises. I try to make it a habit rather than sitting around and eating or doing something else… gotta integrate the movement into the crazy hours. Otherwise, there’s no way to live a healthy functioning life.
This isn’t exactly a workout, but I routinely remind myself to step outside and walk if I get a chance. Wakes me up, gets my legs moving, and does wonders for my mental well being. Even a lap of a block or two can really help!
Yoga is great, keeps you balanced, and flexible, reduces back pain and can be done anywhere. You can do a quick 2-minute stretch or a 45 min session.
My friend Andrea just started a blog/Instagram called Fit On Tour – worth checking out!
Take some 5lb dumbbells with you or a 10lb kettlebell. You can do the exercises .. during downtime..on the bus..etc. It’s light enough weight not to strain you, and the multiple reps will tone you. You can work all of your upper body this way.
Yoga, water, breathing deeply, all the above… I love yoga because you can do it anywhere. I love mindfulness breathing counting my breaths and letting thoughts come and go gently while I was returning to my breath. You can do this (almost) anywhere too.
I second the yoga! Make sure you are doing the right type of yoga. There is yoga that is more active, and there’s yoga that is more about meditation. I found a lot of relief in finding yoga routines that were stretching oriented, but you know your body the best, and you should know what routine is best for you! But if yoga turns you off, basic stretching and light ab workouts will really help your core and your posture which is the most important!
Hikes in days off so you can get cardio without having to fill on, also run, def yoga. Yoga=life.
I also second the “do not” table reference. Diet is essential when you don’t have the time/energy to exercise properly! Esp for weight maintenance!
More Resources:
Health and wellness on the road. Why you owe it to yourself.
The Tour Life is Hard — Homeopathy Can Help
Another great article by SoundGirls: How to Succeed as New Crew Member on a Gig
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The mission of SoundGirls.org is to inspire and empower the next generation of women in audio. Our mission is to create a supportive community for women in audio and music production, providing the tools, knowledge, and support to further their careers. SoundGirls.Org was formed in 2013 by veteran live sound engineers Karrie Keyes and Michelle Sabolchick Pettinato and operates under the Fiscal Sponsorship of The California Women’s Music Festival, a 501(c)3 non-profit organization. In 2012, Karrie and Michelle participated in the “Women of Professional Concert Sound” panel at the AES Conference in San Francisco. The panel was hosted by the Women’s Audio Mission (WAM) and moderated by WAM founder Terri Winston. Terri brought together five women working in live and broadcast audio. The groundbreaking panel (which also included Jeri Palumbo, Claudia Engelhart and Deanne Franklin), provided young women and men a glimpse into life on the road, tips and advice, and a Q & A with the panelists. More importantly though, was how incredibly powerful the experience was for the panelists. We had all been in the business for 20 years or more, yet most of us had never met before that day and within minutes we bonded like long-lost sisters. We were struck by how similar our experiences, work ethics, and passions were and wondered why our paths had never crossed and how our careers would have been different had we been there to support each other through the years. Each of us are strong on our own, but together we were even stronger and a powerful force. We were empowered. Each of us had been asked hundreds of times in our careers: Are there other women doing sound? How did you get into sound? How would a young woman go about getting into sound? Through creating SoundGirls.Org, we hope to establish a place for women working in professional audio to come for support and advice, to share our success and failures, our joys and frustrations, and for empowerment and inspiration.
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