How Hospitality Professionals Can Recharge and Refocus in 2023


New Year’s resolutions, love them or hate them, are a hot topic this time of year. Whether you are one of the 41% of Americans who view this turn of the calendar as a clean slate, or someone that just knows they need to treat themselves better, it can be hard to follow through on commitments to yourself. 

Between the long shifts, the running, squatting, and carrying required in executing events, as well as the upbeat personality to ensure your guests are delighted, it can be easy to get home, flop on the couch, and eat whatever is easy. But your body and mind deserve better. You deserve some of the attention, care, and kindness you exude to customers. 

We know it is easier said than done, so we talked with MaryEllen Giombetti, a certified coach, health specialist, and owner of EMPOWERED BY MEG (@empoweredbymeg), for some quick tips that you can introduce to your schedule to recharge in 2023. 

What can event and sales professionals do during the day to stay nimble?

Giombetti: Even just five minutes a day dedicated to recharging your battering can be beneficial and make all of the difference in the world. What you choose to do to recharge is up to you. Consider things like: a quick lunch or mental break rather than multitasking, a few deep breaths after reading a stressful email from a client, and stretching your lower, back, neck, or shoulders to reduce built-up tension. Set a simple intention, enjoy a quick lunch break instead of multi-tasking, take a few breaths when you read a stressful email from a client, or stretch your lower back, neck, and shoulders can reduce built-up tension.

A healthy mind is as essential as a healthy body. What tips do you have to decompress and refocus on achieving your goals? 

Giombetti: I always emphasize the importance of setting a regular intention that aligns clearly with your ultimate goal and visualizing what your idea of success in achieving that goal looks and feels like. Next, work on choosing one or two action steps that will move you closer to that vision. It can be as small as, “Today and every day this week, I will begin my day with five minutes of stretching so that I can reduce my back pain,” or as big as “For the next three months, I will set aside 15% of my weekly paycheck to save towards my vacation.”

Long days require fuel. What is the perfect snack for busy hospitality professionals?

Giombetti: I get this question all of the time. People don’t often have enough time to sit and eat a full meal or are constantly “doing something,” so nutrition needs to be portable. A combo snack like a piece of fruit (like an apple or banana) paired with some nuts is a great way to stay nourished, full, and energetic on the go. You also don’t have to worry about refrigeration and can easily stash it in your pocket/bag to nosh on whenever you like. A fruit/veggie smoothie with a source of protein included is another great option you can easily sip on whether you make it yourself or grab one pre-made at a nearby grocer, convenience store, or coffee shop.

At the end of the 12-hour shift, feet are sore, shoulders are slumped, and minds are racing. Before starting a Netflix marathon, what exercises can be done at home for a stronger and more flexible body and mind?

Giombetti: Being realistic with time and energy levels at the end of the day, here are my four go-to stretches and movements.

  1. Chest & shoulder opener
  2. Upper back stretch
  3. Cat-Cow
  4. 90-90

Get clear instructions on how to do each movement, as Giombetti demonstrates in this video created for the Tripleseat community. In under 10 minutes, you will find some relief and be ready to take on the next challenge.