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Pro Tips from Nike's own Patrick Frost

Wellness and health have become a major concern for both business and leisure travelers. See below for advice from Patrick Frost, Master Trainer at Nike and Barry’s Bootcamp, for how to make healthy choices while at sea, as well as during your trade show experience at Seatrade.

As a Master Trainer for Nike and Barry’s Bootcamp, we imagine you work with a variety of people of all different shapes, sizes and skill sets. What would you say is the most important thing to keep in mind when starting a wellness journey?

I would say one of the most important things to keep in mind when starting your wellness journey is to create a schedule with the most coherence. Jumping from a completely sedentary lifestyle to one that’s active five times a week sounds good in theory. However, the real goal is to make small changes that will last a lifetime. 

Have an honest conversation with yourself about your expectations for this new journey and prioritize those expectations going forward. For example, there could be a group fitness class you love but can’t make the commitment every day. Make it a point to never miss that class on a Friday. Schedule an active day date like hiking, kayaking or sightseeing with a friend or partner every week. Find aspects of fitness that you really enjoy and then supplement the things you also need and can’t do yourself. Consult with a professional, invest your time and money with a trainer and ask a ton of questions. This is about becoming a healthier version of yourself. Set the tone in the beginning for long-term success.  

In your opinion, what is the most overrated fitness trend and the most underrated?

I think one of the most overrated trends right now is this aspect of “recovery”. Don’t get me wrong recovery is extremely important, but I think the average person isn’t doing enough to require such an emphasis. People who are lifting at 80 percent of their max efforts three times a week, running 10+ miles a week, taking over two group fitness classes a week and maintain a job/family relationship, these are the types of people that should be focusing on recovery. If you are just getting into your fitness journey, I think you should focus on getting at least seven hours of sleep a night, eating well and building strength three to five times a week. 

One of the most underrated trends I would say is cultivating a good understanding of how to fuel your body. I think lifting weights is amazing and everyone should do this, but if you're trying to build a house and you spend no time building a foundation (eating well, sleeping well, proper form) then expect a lot of setback along the way. I think everyone should consult with a registered dietitian, nutritionist or naturopath. Get your blood work done and stop eating like a child. 

According to the Global Wellness Institute, wellness travel is a $639 billion industry. Can you speak to the growing trend of travelers looking for more healthy and transformative experiences?

I think the fitness industry has been on this trajectory for a while. For example, the average New Yorker will often schedule their weekend brunches around their favorite group fitness class. It’s becoming such a social thing in a lot of major markets. There have been a ton of different travel/fitness companies that have popped up within the last five years, and they all offer something different. You have companies that will set up morning yoga, surf lessons, group fitness classes and yacht parties in one day and then you have the more specific retreats where people workout four hours straight, eat amazing food and then sleep 10+ hours. The market exists because there’s interest, which I think is a result of so many people making wellness a part of their daily lifestyle.   

The all-inclusive model on cruise ships has a reputation for not inspiring the healthiest of habits. What can cruise lines do to help guests find balance?

I’ve only been on one cruise and that was a couple of years ago, so I’m going to speak from my own personal experience. Put the gym on the top level. I was on a nice cruise ship and the gym itself was fine, but it took me forever to locate it. It was five levels down from where I was staying, and that journey alone was a bit of a turn off. A few cruise lines have started putting some of their studios on the top – doing this half inside/half outside concept and it looks amazing. We also live in a time where everyone loves to take photos and tag their experiences (usually only the really cool experiences) so making it picturesque should also be a goal. Invest in good trainers. Bring smart and popular trainers on board and get them to bring their following. Finally… the food! I gained like 10lbs in a week because the only food that was available 24/7 was pizza and sandwiches. Get some quality protein company partnerships and put out some fresh fruit smoothie spots. Have an island themed night and grill up some whole fish and fresh salads and quality starches. Basically, access to healthier food would be great.

Much of our Seatrade family must travel in order to join us this April. Any tips for how they can maintain healthy habits to ensure a successful event?

I travel with my own supplements, and I try to keep my eating patterns the same when I’m traveling. Let dinner be the time you let loose, but 80 percent of the day try to stick to your usual eating habits. Stay as active as you can, drink a ton of water and limit your alcohol consumption. There are no secrets here. Just don’t live in excess. 

Trade shows often mean long hours of standing on your feet, little sleep and eating all your meals out. How can exhibitors avoid the typical pitfalls of life during a show? Any stretches or exercises to recommend, nutrition tips or general wellness thoughts?

Similar tips as above. Focus on some spinal movement patterns whenever you start feeling stiff – cat/cows, down-dog into up dog, t-spine rotation from quadruped position and pigeon poses. Try to get in a nice 20-minute sweat session afterwards if you have time. I recommend completing three to five sets of five exercises, where you do each exercise for 30 seconds and then break for 30 seconds. Squats, planks, pull-ups, lunges and pushups are great choices. This routine should take no more than 40 minutes. 

Looking ahead, what can trade shows, like Seatrade, do to help ensure that exhibitors have resources for health and wellness?

If this is a real interest, then I think there needs to be a real investment. Allow your staff an hour and a half lunch break, gift a group fitness class, bring a group fitness instructor to lead a workout one day. Make it part of the job. You can even do a team building day before the week takes off and do an obstacle course or group fitness class. Make it part of Seatrade’s culture. 

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