Fall into Wellness!

With the warm weather behind us, it’s time to start thinking about all things fall: colorful leaves, pumpkin spice, and chilly temperatures. We all know that staying healthy throughout the fall and winter seasons can be challenging and typically calls for a little extra Vitamin D and a flu shot. But there are many other things we can do to stay well throughout the season.

First, try filling your mug each morning with a hot serving of lemon water. This works to improve digestion, boost your immune system, and is great for your complexion.

While we are talking about skin, don’t forget to moisturize! With the cooler and sometimes harsh temperatures, your skin will take a beating. Dry itchy skin is not fun, so stock up on your favorite moisturizer to last though the fall and into the winter months.

Fall is also a fabulous time to be active outside. Hiking, biking and raking leaves will keep you active and busy. Then skiing, skating and shoveling snow will take over for the winter months.

Once winter descends upon us, it becomes easy to stay inside and hibernate. Make some plans for the cold winter months. Plan a weekend getaway. Buy tickets to go to a show or concert. Or make the decision to learn something new: sign up for an art class or learn to tap dance. Staying busy will give you something to look forward to during the shorter, darker days of winter.

We associate fall and winter with comfort foods that are typically warm and heavy (read: chicken pot pie). But there are plenty of delicious in season vegetables to enjoy including pumpkin, kale, eggplant, squash, and broccoli. Spend some time finding and testing the perfect recipes for these veggies to stay on track with your meals all season.

Finally, make time this fall to stock up on some good books and bubble bath, so when the snow and ice leave us stuck at home, you can relax in a warm bath with a good read!

Your health and wellness don't have to take a vacation when you do!

Summer is the perfect time for a vacation! Whether you’re traveling with your family, with your friends, or on your own, a summer vacation is a great opportunity to take some extra time for your health and wellness…..But that’s not always the easiest thing to do! Lack of structured daily schedules, lots of delicious and tempting food and drinks, and the idea of being “on vacation” can set you up for an overindulgent and gluttonous trip, leaving you feeling tired, bloated, and defeated when you return home.

Take some tips from our trainers to keep your health and wellness on track and still enjoy the freedom and fun on your summer vacation!

Staying hydrated is probably the easiest and most obvious tip. Long flights or car rides, hot weather, and late nights out on the town are the perfect combination for dehydration. Carry a water bottle with you everywhere and refill it often! Not only will this help to keep you hydrated, it will also help to avoid overeating at meal time.

While we are on the topic of eating, vacation is a time to enjoy some foods and drinks that we don’t normally eat. But indulging in heavy, rich, hard to digest foods and washing it all down with a few glasses of wine or mimosas at every meal will leave you feeling like that bloated jellyfish that just washed up on the beach! Pick and choose wisely the meals that offer enticing splurge items, and allow the other meals to remain clean and healthy. Also don’t forget to pack some healthy snacks for your vacation. Things that are easy to throw in your travel bag will be greatly appreciated when your stomach starts rumbling in the middle of the afternoon….or in the middle of the airport where you are surrounded by unhealthy (and expensive) choices.

Booking a hotel with a fitness center or an Airbnb near a local studio will allow you the opportunity to conveniently fit in some of your regular fitness workouts while you’re away. Also take some time to check out alternative fitness options in the area—— maybe you could stop into a boutique fitness studio and try a barre or yoga class. And who doesn’t like to squeeze in a “date night” while vacationing? Why not plan your date night to include a workout followed up with a trip to the local healthy food hotspot?! You’re on vacation , so don’t be afraid to think outside the box!

In addition to seeking out fitness facilities in the area, you can also take the opportunity to explore the area on foot. Or schedule an excursion or activity that will allow you to walk throughout the day and easily log your 10,000 steps (or more!) each day.

After getting in a great workout or logging your 10,000 steps, spending some time in the hot summer sun, and enjoying some delicious local meals, you should be tired at the end of the day. Allow your body to catch up on those zzzz’s that you might be missing at home. Don’t be afraid to go to bed early or let yourself sleep in, so that you will be energized and ready to enjoy each day of your summer vacay.

Enjoy your summer vacation—- you deserve it! Use some of these tips to stay healthy along the way, so that you feel rested and rejuvenated when you return home. Happy summer!

Listen to your heart.....It's the only one you have!

Heart health is something we hear a lot about. We hear a lot of facts, and we hear a lot of myths. We make a lot of assumptions and we may also make excuses about it. There really is only one truth about heart health: Everyone of us has a heart, and every one of us needs to take care of our heart and be aware of potential warning signs of trouble, no matter how healthy you think you may be.

In the following interview, Kim Jones (ESPN reporter and Penn State alumni) shares her grounding experience.

Two "non obvious" secrets to weight loss (Hint: they're not diet and exercise!)

Many of us have made some resolutions as we kick off 2019. It’s not uncommon to hear that someone wants to “lose weight” or “get in shape” in the upcoming year….And these are great resolutions to make as we strive to achieve wellness. The most common starting place for these resolutions is cutting back on calories and starting a new workout plan….And those are great areas to address!

Many people are also looking for “the secret” to achieve these kinds of wellness goals. Although there is not one secret trick to losing weight and getting in shape, there are a few small things that are often overlooked that can make a big difference.

First of all, are you getting enough sleep? It’s no secret that not sleeping enough can cause weight gain. So can getting enough sleep help with weight loss? Absolutely!!! Hunger is controlled by hormones that are directly affected by sleep. Adequate sleep has such a powerful effect on metabolism, and it may have just as much impact on losing weight as diet and exercise. In fact some studies show that inadequate sleep (less than 7 hours per night) can undo the benefits of a healthy diet. So put on your pj’s, turn off the lights, and get some extra sleep!

In addition to catching those extra Z’s, drinking water is crucial for your overall health and wellness. Water has ZERO calories and it is a great tool to curb hunger and reduce calorie intake. Drinking water before a meal can help decrease the total number of calories consumed but giving the feeling of being full. And drinking water certainly helps reduce calorie intake, if you are replacing a high-calorie drink with a zero calorie glass of water. According to the CDC most adults consume less than 4 glasses of water per day (the rule of thumb is 8 glasses per day). Erin makes sure to drink a glass of water before each of her meals and she finds she eats less than she would otherwise. Although you will have to do more than just drink water to lose a significant amount of weight, it is definitely a good place to start.

With technology today, it’s getting easier to monitor your water intake and your sleep habits. There are a multitude of water reminders and sleep trackers available to download, not to mention apps that help you to unwind and fall asleep (Melissa’s favorite app is Calm). Search the app store and see what’s out there!

No matter what goals you have set for the new year, paying attention to water consumption and nightly sleep habits will help each of us to feel better each day….with the added bonus of helping with those weight loss goals!

A Few of Our Favorite Things

‘Tis the season to be jolly……And to rack your brain finding the perfect gift for everyone on your list! This year let us help you give the gift of self-improvement and preservation with our top health, fitness, and wellness items.

Trigger Point Foam Roller

Melissa’s must-have fitness tool is the Trigger Point Foam Roller. After a run or indoor cycling session, Melissa needs to roll out her tight spots in order to stay pain free and ready for her next workout. She also likes the short version of this foam roller because it’s light and compact, and it also gives just the right amount of pressure on her muscles. It also travels well — it is hollow, so you can stuff the center with socks and small items and just throw it in your suitcase! Looking for a stocking stuffer? Try the Trigger Point MobiPoint Massage Ball. Stephanie likes this ball for rolling out feet. It is easy to sit in a chair and use this ball to break up tissue, improve circulation, and challenge coordination.

Shashi Socks

Need to find more perfect stocking stuffers? Amy recommends Shashi Socks to keep your toes warm during your next yoga or Pilates class. And they are super cute and fashionable!

Yoga Mats

Looking for the perfect yoga mat? Sona recommends a Manduka mat for a lifetime guarantee of connectivity and bliss. Stephanie also chooses a Manduka mat. Her favorite is the Black Mat PRO Yoga Mat. She likes the sticky surface for a stable place to set her feet in yoga poses. Manduka also offers outstanding customer service!

Water Bottles:

Erin won't leave home without her S’well water bottle. After trying this water bottle, it is easy to see what all the hype is about. It truly keeps your water tasting fresh and cold all day — even on the hottest days of summer! And you will be helping S’well to rid the world of plastic, disposable water bottles.

Yoga Pants

The Misty Legging by PrAna is Stephanie’s top pick. She likes the compression fabric. Erin’s go to pants for any activity in or out of the studio are the Train Times pants by Lululemon. She likes the higher waist to keep them from falling down and the secret pocket in the back for a phone or any other small item. Melissa’s pick for a cold weather run or walk outside in winter are the Polartec Sculptek tights by Athleta. They keep her warm and don’t creep down during a run.

Fitness Tracker

Everyone is tracking their steps and activity these days. Most are doing it in the form of a large watch or a thick plastic band worn around your wrist. After searching high and low for a “pretty” band to cover her Fitbit, Erin found the Bellabeat activity tracker for women. It can be worn as a necklace, bracelet, or clipped on to a belt or other piece of clothing. It is as pretty as it is functional.

These are just a few of our favorite things. Please share your favorite fitness and wellness things with us, so we can fall in love with them too!

The Struggle is Real!

“it must be nice to be naturally thin.”

“You can eat that, you’re skinny.”

“Oh….YOU don’t have to worry about what you eat.”

As trainers, we hear these comments often. Everyday we encourage and coach clients to live their best lives and to make good choices. We help them decide what it means to make good choices. We talk about food options for many different scenarios including staving off cravings, surging through the midday “slump”, and powering up for a vigorous workout. We come up with creative, convenient, and delicious ways to replace unhealthy foods with healthier options. We share our favorite recipes and tricks to stay on track when temptation arises. We “walk the walk and talk the talk” when it comes to eating healthy, and on the outside we may make it look easy. BUT the struggle is real!

As a fit and active adult, Matt admits that he struggles with portion control. When the volume of endurance activity increases, he is very hungry. It is very easy to justify eating extra calories, and in reality the body needs the extra calories. However it is easy to allow yourself to eat without limits to curb the hunger. Matt acknowledges that he needs to measure out the appropriate portions of food and work really hard to resist going back for more. Sometimes he can talk himself out of the extra serving of pasta, and sometimes he can’t.

Melissa confesses to repeatedly going to the pantry, looking at what’s inside, then closing the pantry — searching for something. She finds herself asking, “What am I looking for?” and “Am I even hungry?” Chances are, the answer is not even in the pantry and she isn’t even hungry. Food can creep in as a replacement for boredom or a comfort for a stressful day. Sometimes Melissa can close the pantry and walk away empty handed, and sometimes she can’t.

Logging food, counting calories, modifying unhealthy recipes, and timing out meals and snacks throughout the day is exhausting. Erin finds herself obsessing over this process on a daily basis. Striving to maintain the balance of calories in vs calories out is a struggle each day, and the temptation of ice cream or cheesecake is always there. Walking away from the temptation is never easy to do, but she knows she will feel better in her clothes, and during her workouts, and throughout her long days with kids if she does. Sometimes she can walk away from the treat, and sometimes she can’t.

So, yes, the struggle is real, and it is constant for all of us, trainers included! We experience these feelings too, but remember that perfection is impossible, and not even necessary. As trainers, our goal is to live our best lives with balance, moderation, and the occasional slice of cheesecake!

If Not Now, When?

May and June are a time to celebrate mothers and fathers.  You may be a parent to someone, or maybe you take care of your own parents.  Either way, you care for other people.   You may cook for them, shop for them, do their laundry, drive them to appointments, lessons, or sporting events.  You watch them play sports all hours of the evenings and weekends.  And at the end of the day, you may fall into bed exhausted, anticipating doing more of the same tomorrow.  We spend so many hours each day caring for the needs of others.  Stop and think: are you carving out the time that you need to care for yourself?

The concept of putting yourself first might seem foreign (especially to the moms out there!) and hard to accept, as we are so used to putting the needs of others first.  Think about what your priorities are.  Is exercise a priority? How about shopping for and preparing healthy and whole foods rather than going to the nearest drive through?  Is engaging in a hobby in order to reduce stress on your "to do list"?  Chances are the answer is "no" and family or work obligations are topping your list.  

When we constantly put others' needs before our own, our wellness can suffer.  If you are ignoring your own health and well being, will that make you more or less efficient and patient?  Chances are you will end up tired, less patient and less likely to take care of yourself.  Stress runs high, sleep is lost and other healthy habits take a back burner.  Carving out the time to engage in exercise, a hobby or something you enjoy with people you enjoy will actually improve your wellness and in turn empower you to treat yourself better.  When you treat yourself better, you will be a more efficient and patient caregiver to others.  

"But I don't have enough time!"  Is that your mantra?  Pay attention to your time habits and even keep a "time diary" for a week or two.  How much time do you spend scrolling through social media, taking an extra snooze because you're too tired from staying up too late, or mindlessly staring at the TV?  Pay attention to these pockets of time.  Then substitute a healthy activity that makes you feel good and see how your outlook improves.  Try not to feel guilty about asking for help with child or elder care or hiring a sitter for a few hours.  The money spent on a sitter may well be worth your health and wellness.  Go to bed at an earlier hour and try waking up earlier when your resolve is strongest and you're more likely to get in some exercise or read that good book you've been meaning to read (hopefully while the others in your house are still sleeping!)

Look for ways to minimize your stress as well.  Is social media feeling toxic?  Ditch it, at least for a week and see if you feel a difference in any negative feelings (and see how much time you have freed up!)  Not enjoying that book you started and feel like you "have" to finish?  Ditch it and pick up one you *will* enjoy.  Spending too much time with people who aren't bringing you joy?  Surround yourself with people who *do* make you laugh and who enjoy you and who you enjoy.  Above all, remember that you will be able to care for others with a more positive outlook if you put yourself first and care for yourself first.  And don't wait for "someday".....If not now, when?

The Other 96%

Everyone wants to look and feel amazing, right?  So if you workout every day, you will look and feel amazing, right?  A one hour workout is 4% of your day.  Only 4%.  No excuses.....You can make time to fit in a one hour workout.  So right now schedule it and don't bail out on it.  You will never look and feel amazing if you aren't working out every day.......right?!?  Well, perhaps we are putting too much focus on fitness and not enough on the other 96% of the day. 

This might sound crazy, but if your goal is to look and feel amazing, then the one hour workout might be the least important step in achieving your goal.  Your habits outside of the studio are far more impactful on your journey to achieving wellness. 

There are 24 hours in a day.  If you work 8 hours each day, that is one third of your day.  If you spend one third of your day sitting at a desk, you must make a conscious choice to move throughout this time.  Set a daily goal of 10,000 steps (not including your workout) and figure out how you can get some of those during your 8 hour work day.  Park your car in the furthest spot from the door.  Take the long way to the bathroom, coffee station or copy machine.  Stand up and pace in your office when you are talking on the phone.  Take the stairs rather than the elevator.  Walk for a portion of your lunch break.  Take advantage of any opportunity to get out of your chair and get moving.  Then any steps you gain from a workout are a bonus!

If you are sleeping 6 hours each night, that is one quarter of your day.  Sleep is vital to recharging the body and mind, and it is too often disregarded and sacrificed.  Most people don't get enough sleep and many studies have revealed that lack of quality sleep leads to weight gain---It's all about the hormones and how they trigger the brain to know when you are full.  Make sleep a priority.  Commit to shutting down each night in time to allow for at least 6 hours of sleep--- 7 or 8 hours would be even better. 

Healthy food choices are mandatory for looking and feeling great.  You simply cannot undo a bad diet with that one hour workout.  Choose delicious foods that make you feel full and some that are easy to have when you are on the go!

Wellness is possible for everyone, but it requires commitment and effort.  Daily lifestyle and food choices shape your health.  It's not realistic to believe that one activity that encompasses 4% of your day will counteract the habits and behaviors happening in the other 96%.

Start Smart with your heart

February is an opportune time to put ourselves first as it is often the time of year when we waver from our New Year's goals.  This is the perfect month to make an extra effort to take care of our hearts, the vital organ that pumps blood throughout our bodies and gives us life.  By starting with our hearts, the foundation of who we are, we can live a more vibrant and enjoyable life. 

Results Training Plus is kicking off 2018 with the affirmation: 

Start smart with your heart. 

Let's look at four areas of wellness where you can start smart with your heart.

Cardio:  Short for cardiovascular exercise, cardio is any activity that increase your heart rate. The heart is a muscle, and like any muscle, we must work it to keep it strong.  By getting the heart pumping at a faster rate on a regular basis, you will keep it healthy.  So walk, run, dance, cycle -- get out there and move around!  Just 30 minutes a day reduces the risk for heart disease, high blood pressure, diabetes, and stroke. 

Strength training:  The American Heart Association  recommends strength training at least twice per week.  Strengthening your muscles complements your cardiovascular activity by helping to protect your body from injury.  Stronger muscles also lead to an increased metabolic rate, which means you'll burn more calories even when your body is resting.

Deep breathing:  Deep abdominal breathing encourages full oxygen exchange (the trade of incoming oxygen for outgoing carbon dioxide).  In addition to releasing stress and tension, this type of breath slows the heartbeat and can lower or stabilize blood pressure.  Just sit comfortably and bring your attention to your natural breath, then begin to deepen your breath.  Inhale to a count of 4 or 5, and exhale to a count of 4 or 5.  Practice daily for 5-10 minutes.  Bonus: deep abdominal breathing is an essential component of Yoga and Pilates, both offered at RT+.  

Heart Healthy Foods:  The Mayo Clinic recommends these tips for maintaining a healthy heart and preventing heart disease:

• Control your portion size (portions at restaurants are often way more than we need). 
• Eat more fruits and vegetables (preferably fresh and local). 
• Select whole grains (whole grains play a big role in regulating blood pressure and heart health). 
• Limit unhealthy fats (eat healthy fats such as avocados or nuts and seeds)

Incorporate these four areas into your goals for 2018 and you will start smart with your heart , setting yourself up for wellness all year round!

Walking in a Winter Wonderland

Winter is cold in Central Pennsylvania, but that doesn't mean you have to be stuck inside from December through March.  With the appropriate gear and planning, you can head outside for a brisk walk, run or bike ride!

Dress for the weather.  Layer up with a thin breathable base layer, then a thermal layer, and finally, an outer shell to block the wind and cold.  Be sure to not overdress, because you will warm up as you get moving.  As a rule of thumb, dress as if it's 20 degrees warmer.  Don't forget the hats, gloves and scarves that can be easily removed if you're feeling too hot.  Well insulated, waterproof footwear will make your outing much more comfortable too!

Be visible.  Daylight hours are shorter right now, and winter weather can also decrease visibility.  So be sure to wear bright colors and/or reflective clothing so you can be seen.  Although it is winter, the sun can be bright, and it can reflect off the snow-- you may want to wear sunglasses to ensure you can see everything going on around you. 

Plan your path.  Winter weather conditions may hinder you regular routes.  Be certain that your path is clear or treated to avoid falling or getting stuck in the snow.  

Finally, be sure to yield to oncoming cars, and be aware that cars may have trouble slowing or stopping on icy and snow covered  streets.  Be aware of black ice that can sneak up on you.  And allow a little extra time to complete your route as winter conditions are likely to slow down your usual pace.  

So get outside!  The cold, crisp, refreshing air will help to quiet your mind and energize your body.  Enjoy! 

Wholehearted Wellness: A Practice in Balance

Some days we wake up in the morning with zero energy wondering how we'll make it through the day.  Other mornings we spring out of bed like a superhero ready to tackle our to-do list with efficiency and speed.  One evening we receive unfortunate news and a few hours later we discover something amazing.  Life is change, and establishing physical, mental, and emotional balance can often feel far out of reach, especially if everything around us is chaos. 

We all need need solid ground to stand on, yet life continues to throw curveballs and knock us off our feet.  But if we can approach our daily experience from a place of love through wholehearted wellness, we can feel more at peace, more centered, and more whole. 

Wholehearted wellness is a simple practice that asks us to cultivate feelings of love in all areas of life in order to promote balance.  

Let's start with exercise. 

Meet yourself where you are!  Whether you have an existing fitness routine or are thinking of creating one, you can only start exactly where you are.  This means setting realistic goals without comparing yourself to others.  We are all different with unique limitations and specialties, so we do what is best for us.  We honor the strength of our bodies at any given moment, and from there we set goals and take action.  

 Try setting your next goal with a touch of wholehearted wellness: an energy of love. 

"I hate the way I feel.  I need to lose about 20 pounds and then I'll be happy" (Negative verbiage, not a whole lot of love).  

OR:

"I don't feel great.  My goal is to walk 30 minutes every morning, since I love walking and it makes me feel good.  Plus, I know it will help me to lose weight."  (Positive verbiage, self-compassion)

We then celebrate the fact that we are sticking to our goal and thank ourselves each time we do. If we miss a day, we don't shame ourselves, we love ourselves even for our shortcomings and do better the next time around. 

We treat ourselves as we would a best friend.

When we use negative self-talk we may evoke feelings of shame, which places stress on the body and increases cortisol levels (the stress hormone).  In essence, negative self-talk does more physiological and emotional damage than the single act of missing one day of exercise.  It's not worth it.  

By generating the energy of love in exercise, including the parts we might label as weaknesses, we bring ourselves back to balance.  We strengthen our motivation to continue on. 

The same goes for nutrition.  Do you feel good about your diet?  Does what you eat make you feel energized?  Alive?  Sluggish?  Not motivated?  Reflect.  Listen to your body.  It is important that we do not place restrictions on ourselves, as this generates a negative energy around our health.  Try actively seeking out whole foods to nourish your body and mind, a positive action, knowing that by doing so, you are loving yourself.  You are practicing wholehearted wellness. (And we don't shame ourselves for that piece of chocolate cake we had on Saturday!) 

As equally important as getting out there and moving (and loving it) is rest.  In fact rest is fundamental in reaping the benefits of exercise, as it gives our bodies time to integrate change.  Rest not only includes sleep, it is also taking care of yourself in other ways that help you relax.  Alternative relaxation might be massage, yoga, or curling up with a good book. 

The only rule is: it must be something we enjoy that allows us to unwind. 

Relaxation is also a practice!  Many of us are not used to taking brain breaks, but carving out time for ourselves is essential in sustaining balance.  

The single act of taking time for you is wholehearted wellness.  Give yourself the gift of rest because it is an act of love, and to function as your best and balanced self, it is critical. 

Creatively expressing ourselves is another thread in a balanced lifestyle.  How do you express yourself?  Creativity is within all of us.  It is simply the act of creating something.  By engaging in creativity, we release ideas swirling around in our heads and hearts, and we release stress.  So go on, create something!  It can be anything as long as you enjoy stand it makes you feel good.  Just like we were born to move, we were born to create.  It is part of being a human; a puzzle piece in building and sustaining balance. 

Wholehearted wellness is a practice.  Exercise, nutrition, relaxation, and creativity are all components of balance where we can practice infusing more love energy, but it is best to start implementing it in something that already exists in your life.  Maybe your current regimen includes none of the above, or maybe you are already performing all four.  You can only start wherever you are, so choose something that's already there, perhaps your career, your role as a parent, anything. 

When we cultivate an energy of love in anything we do, we are practicing wholehearted wellness. It is loving the whole experience, even when we think we are failing.  We just keep going, and we love all the positives and negatives along the way.  We see everything through a filter of love, and this can powerfully shift our daily experience. 

Myofascial Release: This is how we roll at RT+!

Contributors: Erin Petrarca, Marlena Vendemia

This past February, several members of the RT Plus team had a great time attending the IDEA Personal Trainer Institute in the D.C. area.  We walked away with plenty of new information as well as a good sense of what is trending in the industry today.  Fascia and myofascial release were prominently featured topics at the conference and are currently very hot topics in the fitness and wellness industry.  Fitness professionals have, for many years, been aware of the importance of the fascia. We have practiced myofascial release, commonly in the form of foam rolling on both ourselves and our clients.  Since this topic is garnering so much attention as of late, it seemed like a good time to focus on the "why" and the importance of self myofascial release. 

WTF? (What's the Fascia?)

First, let's talk about what fascia is exactly.  Fascia is the connective tissue network that holds our bodies together.  It is one of the largest organs of the body!  Think of it as one seamless, interwoven piece of Saran Wrap that both separates and connects all of our muscles and body parts at the same time.  It is one, large, connected system, and we must see it and treat it that way.  As we break down each part of the body and label it as an individual part, we lose sight of the system as a whole.  Each part affects the whole and we must acknowledge that!  Our fascia largely impacts the way we move, and because it is rich in nerves and sensory receptors it largely impacts the way we feel!  It is important to care for our fascia because if neglected, it can actually cause problems including tightness, decreased range of motion, discomfort and pain.  Tightness of the fascia in one area can result in pain or tension in other nearby parts.  The more we care for our fascia the more we will move with efficiency, ease and fluidity as well as reduce our risk of injury. 

Show me the Benefits!

Evidence from scientific research suggests that self myofascial release 1) reduces tension which allows for greater range of motion, 2) reduces the risk of developing "knots" or adhesions as a result of collagen binding between layers of muscle tissue, 3) helps to reduce soreness after an exercise session, which in turn may help to aid in recovery time, and 4) promotes a feeling of relaxation which is an important psychological benefit.  We have seen time and time again with our clients how foam rolling for a brief time before working out, and for a longer time following a workout, has provided all of the above benefits.  On a personal note, I have noticed the when one part of my body feels tight and painful, foam rolling often does the trick.  Furthermore, the tight and painful part of my body quite often is not the part that needs the rolling.  For instance, pain in my low back usually crops up when I haven't been faithfully foam rolling my glutes and hips. 

How we roll at Results Training Plus

At RT Plus, foam rolling and myofascial release are a part of almost all of our clients' training programs.  We have seen the benefits and pay special attention to preventative maintenance which includes teaching our clients to practice myofascial release, assigning rolling "homework" to do on their own and incorporating preventative maintenance as needed into training sessions. Would you find this at your regular group fitness studio?  You may, but chances are you will not be doing this in your standard group fitness class where your stretching at the end of class may be only 2 or 3 minutes long.  If you want greater performance and less soreness, why would you skip the preventative maintenance?  Our motto of "Train Smarter, Not Harder" translates into taking care of the whole body, not just training the individual parts.  And taking care of your fascia is taking care of the sum of all of the parts!

Let's get rolling! 

What is does it mean to be mindful?

Mindfulness is a topic you may be hearing more and more about these days.  The practice of mindfulness has been steadily gaining attention not only in the medical and mental health communities, but also in the corporate world and amongst athletes of all levels as a way to improve performance. 

So what is all the buzz about?  There is a growing body of scientific evidence that shows mindfulness can improve both physical and psychological symptoms such as pain, anxiety, and depression.  It has also been shown to create positive changes in relationships, attitudes and the ability to concentrate and manage emotions.  The benefits sound great, but what exactly is mindfulness and how do you practice it?

Mindfulness is very simply the practice of cultivating awareness and acceptance, of purposely focusing your attention on the present moment.  In today's busy world, who doesn't need to focus on being present?  When I first started to get curious about mindfulness, the concept seemed unfamiliar, a little obscure, and even complicated to me.  I pictured someone sitting cross legged for hours upon end in meditation.  I was pleasantly surprised to learn that mindfulness doesn't have to be complicated or time consuming, and that it is actually accessible in many forms.  It really is something that anyone can practice throughout their day and benefit from. 

A common and very effective, proven mindfulness practice is the technique of sitting and focusing on one's breath in meditation.  Mindfulness is also available in less formal approaches such as walking, eating, daily household chores, any kind of intentional movement like swimming, running, or yoga, playing and instrument, coloring, reading, etc.  Any activity that focuses our attention on the present moment, on what is real and what is actually happening can promote mindfulness.  Try going for a short walk outside and tune into the sensations in the bottom of your feet.   The next time you eat, take your time, notice the taste, texture, the color and aroma of the food.  Notice that times in your day where you tend to zone out.  Is it while driving, while folding laundry, while checking your email?  Try focusing solely on that one task completely for a given period of time. 

Ultimately, mindfulness allows us to see things as they are without judgement, to shift our attention to the present moment and away from our habitual thought patterns, default reactions, anxieties, emotions, feelings, to-do lists, or any of the other many distractions of everyday life.  A result of a mindfulness practice is the decrease in the tendency to react emotionally or impulsively to a certain situation a stimulus, which, in turn, can lead us to better choices and more responsible, rational responses.  For example, the next time you feel uncomfortable, stressed, anxious, overstimulated, or someone pushes your buttons, try mindfulness!  Instead of immediately reacting with emotion, stop, create a pause, become aware of the situation and notice what is actually happening.  Notice the sensations in your physical body, take a few deep breaths, and then respond from choice.  Mindfulness doesn't equal calm, but calm is often the end result as mindfulness gives us the awareness and space to respond responsibly and make a shift from reaction to choice, a choice that is consistent with the end result that you want.  After you have made your choice, check in.  How do you feel?  What has changed? 

Explore mindfulness from a place of inquiry and try a variety of approaches to find what works best for you and what creates the most ease in your life.  Remember that mindfulness like any other skill, sport, or workout is a practice: the more you do it, the better you will get.  If you are ready to learn about bringing awareness and space into your life or you are curious about how to start and establish a personal mindfulness practice, consider scheduling a private or small group meditation session at RT+!

Train Smarter, Not Harder

It is easy to train HARD.  You lift more weights.  You do more reps.  You run more miles.  You stay longer at the studio.  What are you getting from the more, more, more?  Most often you will get a tired, sore, beaten-down, and potentially injured body screaming for reprieve.  Upon evaluation, are you really getting faster, stronger, more fit?  Chances are, the answer is no.

When seeking true results, regardless of the goal, training SMARTER, not HARDER is always best.  In order to net long-term and effective results, you need to train smart.  But what does it mean to train smart?  Here are a few simple tips to get started training smarter in the New Year!

Training 101

Whether you are beginning a fitness program, continuing an existing program, or modifying your program, it is essential to know what you’re doing.  You need to know the proper form for any activity or movement you do.  You need to know the proper weights to lift or miles to run or classes to attend.  You need to know an appropriate frequency for your activity relative to your fitness level and goals.  The best way to determine all of this is to talk to a reputable trainer or coach.  Discuss your goals, your current fitness level, your uncertainties, and devise a plan.  Here’s one more tip… not all trainers/coaches are created equal.  Be certain that your trainer/coach actually knows his/her stuff.  Check certifications and observe others who have worked with the same trainer/coach.  If other clients aren’t getting results or are constantly injured, this should raise some red flags for you!

Back to the Basics

Training smart means starting with the basics and gradually increasing the levels of difficulty and intensity.  This isn’t just for beginners.  Experienced, advanced exercisers will benefit from bringing it back to the basics.  Some might even argue that you don’t need anything more than the basics.  It’s also important to know when to regress as well as apply proper progressions.  Again, a reputable trainer/coach can help you with this.

All About the Form

Once you have your program in place, and you feel confident about each movement/activity, you need to pay special attention to your form.  Each movement needs to be correct and precise.  Poor form will result in injury.  Too much repetition of any movement or activity with inappropriate weights or other inappropriate technique will also compromise form and lead to injury.  

Rest and Rejuvenate

Rest. Rehydrate. Refuel. All of these will impact your next workout. If you want to keep going, you must step back and allow your body the chance to recover.  Engaging in preventative maintenance is essential to peak performance.  Stretching, foam rolling and massage will all aid in your body’s recovery, prevent injury, avoid issues related to overuse, and ensure that you’re on your way to long-term results.

While hard training leaves your body feeling beaten down and exhausted, smart training will leave you feeling stronger and more fit and ready to bring on the next workout!

A New Solution for the Resolution

It’s that time of year again… time to make some New Year’s Resolutions.  Or not.  Since New Year’s Resolutions typically have about an 8% success rate, many view this act as setting the stage for failure.  Therefore the New Year’s Resolution gets a bad rap, and many choose to avoid the disappointment of failure and opt out of making these resolutions.  This year I propose a new solution for the resolution -- the solution is NOT to succumb to failure but rather to commit to success!

The typical process for making a resolution involves three steps.  First we evaluate where we are at the present moment.  This evaluation can include many different aspects of our lives such as health (weight, exercise, smoking, alcohol consumption, sleep, stress), financial (saving money, getting rid of debt), career (advancing in a career, switching career paths, going back to school), family (staying in touch with others, improving relationships with some), travel, community service, and the list goes on.

Once we evaluate the current situation, we think about where we want to be.  Maybe you want to lose 20 pounds.  Maybe you want to save more money.  Maybe you want to get out of debt.  Maybe you want to earn a higher degree of education. As you are deciding where you want to be, make sure this is realistic and attainable.  

Finally, based on the evaluation and the projection of where we want to be, we set some goals and commit to the resolution.  And that’s where it ends.  We might think about the resolution during the first weeks of January, and some might even act on the resolution in those weeks.  But by the time February rolls around, it’s safe to say that most have forgotten about the resolution.

Here’s the problem -- one step is missing from the process!  The plan!  How am I going to lose 20 pounds?  What am I going to do to my current financial situation to eliminate my debt?  What do I need to do to earn a new degree of education?

The plan is committing a workout program and exercising 5 days per week.  The plan is meeting with a financial adviser to work toward eliminating debt.  The plan is researching schools and exploring higher education degrees is a plan.  Devise the plan. Maybe set a few smaller goals to achieve along the way to the larger goal.  Stick to the plan. Evaluate progress each month.  This is important!  The goal/resolution needs to be measurable. Make adjustments to the plan (or possibly to the resolution) as needed.

Once you have a plan in place and regularly check in on your progress, you have committed to success.  Make 2017 the year that you work toward the solution to the resolution and feel good about your accomplishments next December.

Have Your Cake and Stay Healthy, Too!

November 23, 2016

‘Tis the season to be jolly. And to beautifully decorate your home for the season. And to spend time with family and friends. And to search for the perfect gift for everyone on your list. And to attend family gatherings, neighborhood gatherings, office gatherings, colleague/client gatherings, and friend gatherings. And to prepare the most delicious dessert/appetizer/side dish for each gathering and creatively display it on a lovely platter. And when it’s all over, then it is time to set new goals, make resolutions, and recover and reset from the fun and festivities of the entire season. I’m exhausted just thinking about it! In the spirit of the season, why not come up with a healthy plan for yourself before this season begins? Allow yourself the opportunity to enjoy the fun and excitement of the holidays without feeling exhausted and overwhelmed, and wake up on New Year’s Day feeling like you’re ready to kick off the New Year!

Eat Well

Cookies, and fudge, and eggnog…. Oh my! The sweet and savory tastes of the season are soon to be surrounding us. You deserve the opportunity to enjoy your holiday favorites that only make an appearance during this time of the year. But do so with control and moderation, and you won’t feel weighed down by the end of the season. Take a few tips to execute a reasonable yet enjoyable plan for food:

• Eat clean at home. Stock your shelves with healthy foods, so you are sure to stay on track when you’re not engaging in a celebration.
   
• Make each holiday/party a one-meal indulgence. Don’t carry over the stuffing, gravy and mashed potatoes to the next day. Easy to do when you’re not hosting the event. If you are the host, send your guests home with a generous serving of leftovers.
   
• Bring a healthy dish to share. If the host is asking for the guests to bring a food item, then make sure yours is clean and healthy! You will be guaranteed at least one healthy option at that meal.
   
• Eat smaller meals leading up to the event. Starving yourself all day long will result in over-eating.
   
• Choose your true favorites. Identify the seasonal goodies that are your absolute favorites, and enjoy them! If eggnog does nothing for your palate, then skip it! Save the calories for Grandma’s pumpkin pie and enjoy every last bite of it.
   
• Beware of liquid calories. Calories can sneak up on you, when you are not chewing them. Be mindful of the calories packed into your favorite seasonal beverage.

Stay/Get Active

If you are already committed to a regular exercise program, don’t let the events of the holidays get in the way. Keep those workouts on your schedule! If you’re not already exercising on a regular basis, this is a great time to get started! Why wait until January 1? Dust off the stationary bike in your basement, head out for a walk around your neighborhood, or take advantage of the winter weather and go skiing, snowboarding, sledding or skating. Staying active will help to keep your energy levels up so you can make it through the season without crashing.

De-stress

This season is intended to bring feelings joy and love, but it often brings along loads of stress for some. Doing too much. Eating and drinking too much. Spending too much. Too much family. Take a moment to look at the big picture and set the parameters for yourself BEFORE you end up completely and totally stressed out.

Don’t over commit your time to each and every party invite you receive. Choose the ones that are truly desirable and exciting for you. It is not necessary to say yes to every invitation.

Set a budget for yourself and your family and stick to it! There are so many gifts to buy for so many different people, it can run up a rather large tab.

Designate an end time for yourself for each event, so you don’t overdo it. Also come up with an exit plan, if the night isn’t going as you hoped or you’ve reached your threshold of family time with Uncle Fred.

Safety First

Never, ever drink and drive! Make sure you have a designated driver or money for a cab, if you plan to enjoy a few drinks.

Rest and Recharge

Stay hydrated. Wash your hands. Dress appropriately for the weather. And most importantly, SLEEP! You will be able to enjoy all of the fun and excitement of the holidays if you stay healthy and are well rested. Throw on your sweatpants, cozy up next to the fire, and take a nap on a free day. Your body will thank you!

Healthy Tricks to Use up the Treats

Halloween is upon us, and that undoubtedly means lots of candy!  We’ve all heard many tricks for avoiding (or at least minimizing) the treats, but here are a few to help keep you on track this year.

Get Crafty

Use the surplus of candy to a create a fun and colorful craft in the form of lollipop wreaths, tootsie roll napkin rings, or a gumball vase.  Check out websites such as tasteofhome.com, parenting.com, and pinterest for more ideas and step-by-step instructions.

Rule of Thumb

Commit to a rule for the candy… only one piece per day! 

Mix it Up

Use up that candy by making your own personalized trail mix.  Rally up your favorite unsalted nuts and seeds, then mix in some of your favorite sweet treats to jazz it up.  M&Ms, Raisinets, Whoppers, or Skittles might be good picks for the mix.

Freezer Pleaser

Freeze the candy to save it for a later day.  Or make Halloween Blizzards!  Choose two or three small pieces of candy and throw them in the blender with some vanilla ice cream.  YUM!

3-2-1-GONE!

Use the pieces of candy as counters for math homework.  Or create fun counting, sorting or grouping games for smaller children.  At the end of the counting session, the child can choose one piece of candy to enjoy!

Happy Haunted House

Get creative with the candy and make a gingerbread haunted house.  And if there’s still candy left after the haunted house is complete, save it for the gingerbread houses at Christmas time.

The Science of Candy

We’ve all heard that if you put Mentos candy in a soda bottle, it will explode.  There are many other science experiments and projects out there that involve candy.  Check out science20.com and candyexperiments.com for more ideas!

Pass It Along!

And if you just can’t keep your hands out of the candy stash, then get rid of it!  Donate it to the troops, offer it to your local senior center, or take it into your office.  Don’t let it ruin your healthy lifestyle!

Why Choose Private or Small-Group Yoga?

More than 36 million people practice yoga in America, and the number and styles of group classes continues to grow, making yoga accessible to more and more folks.  And while large group classes are a great way to practice and also offer opportunities to be part of a community, there are times when private yoga sessions or a small-group classes may be a better choice. Here are a few circumstances to consider…

You are brand new to yoga, and/or apprehensive about walking into a large group class

Yoga was originally passed from one teacher to one student.  The benefits of this 1:1 attention are many—you can ask questions throughout the session and get to know your instructor, and your instructor will meet you where you are, progressing at your pace in a way that is safe and biomechanically sound for your body.  Private and small-group settings may also feel less intimidating and more relaxing than walking into a large class, and because there are fewer distractions, you can deepen your focus and concentrate on your own experience.

You have (or are recovering from) an injury or have a special condition

An experienced yoga teacher will be able to adapt the practice to accommodate an injury or special condition.  Whether you are recovering from surgery, a pulled muscle, or have a chronic condition such as arthritis, multiple sclerosis or vertigo, you can still reap the benefits of yoga (which can help with many of these conditions!) in private or small-group sessions that allow the teacher to tailor the practice to your body.

You know the specific type of practice you want and need

Experienced yogis who have tried different styles and types of yoga may know the specific pacing, style, and focus they want and need from their practice.  Athletes who wish to incorporate yoga in a strategic way to support their training regimen can also benefit from private or small-group sessions that can cater to their individual requirements.

You appreciate a “hands on” approach

While some of us are visual or auditory learners, others are kinesthetic learners who greatly benefit from, and are comfortable with, hands-on assists and physical guidance from an instructor. While difficult to do in a large group class, this type of assistance is possible in a private or small-group sessions and can range from gentle physical assists to guide the body into appropriate alignment (allowing you to “feel” what’s possible) to assistance holding longer stretches.

Along with personal training and private Pilates, Results Training Plus also offers private and small-group yoga classes tailored to your specific needs.  Whether you are working with an injury or special condition, want to incorporate yoga into a specific athletic training regimen, or simply have a desire to relax and renew on a deeper level with the benefit of one-on-one attention, private or small-group sessions might be the perfect choice.  

Why Every Body Benefits from a Pilates Program

What exactly is the Pilates method of exercise?  You may have heard of it, or perhaps seen Pilates equipment. But what is it exactly and how does it better the body?

Joseph Pilates created his exercise method after World War I originally as a way to rehabilitate soldiers in internment camp.  He went on to work with ballet dancers and athletes in New York until his death in 1967 but his legacy continued.  The Pilates method is a series of exercises that emphasizes core conditioning, strength, balance and breath.  Exercises are either performed on a mat or on Pilates equipment, including the Pilates reformer, tower, and stability chair.  A system of springs, ropes and pulleys adds resistance as well as support.  By practicing Pilates, people notice not only strength gains, but better posture, balance, and core control which translate into all areas of daily life.

No matter what your age or abilities, Pilates can benefit you.  Core strength, increased flexibility, improved posture and decreased back pain are just some of the perks that people notice with a consistent program.  In addition, these same benefits can decrease your risk of injury.  Adding Pilates to your regular workout program will give you amazing results!

Results Training Plus expanded to include a Pilates program and equipment in late 2015 and since then, clients have noticed significant improvements in core strength, imbalances and posture.

Joan, a long time RT+ personal training client added mat Pilates to her routine a few years ago and has this to say:  “The increased core strength that I have gained from Pilates has made a significant difference in my posture and my ability to lift weights and make it through planks when they come during an intense workout”.

Garry, an avid golfer started personal training to relieve some knee pain and to increase his strength and flexibility for golf.  “I feel more balanced and aligned after a session on the reformer”.  

Brian, a 19 year old distance runner has reaped the benefits as well: “The Pilates reformer has helped me with core stabilization, the different muscle imbalances I’ve been dealing with, and has helped me get stronger in general. It does all the things that the weight room cannot and it does it without taking a major toll on your body.  Perfect thing for a distance runner!”

And finally, Ann started Pilates simply to gain core strength and her results have been amazing: “When I began training...I could only hold a plank for 8 seconds. In four shorts months, I’ve lost 12 pounds, can hold a plank for a minute, and have been inspired to get back to running and biking. I’m able to do exercises on the reformer today that I thought were beyond my reach”.

Add Pilates to your life; and it will never be the same again!

Buy Local, Eat Fresh

Eating locally grown, fresh foods is better for you and for the environment. Not sure what’s so great about choosing locally grown foods? Or not exactly sure how to get started?  Take a few tips from us to overhaul your kitchen and your diet!

Taste Test

Your taste buds will be the first to notice the difference in choosing locally grown foods -- without a doubt, they taste better.  If you’re skeptical, just try it!  Taste a tomato, a strawberry, an ear of corn, some lettuce, or any produce that was just picked yesterday (or maybe even today).  Then taste the same food that traveled hundreds or even thousands of miles, was factory washed, and sealed in plastic, before it arrived in your grocery store and then in your kitchen.  Let your taste buds be the judge!

Safety First

When you know where your fresh food comes from and who grows it, you know a lot more about your food.  The less steps there are to get the food to your table, the less chance there is of contamination.  Additionally you are reducing your carbon footprint by eliminating the number of steps (or miles) between the grower and your table.

Natural Selection

When choosing foods that are locally grown, you will be limiting the amount of time the produce is available.  Just like your favorite sports, your produce will also have an “in season” and an “off season.”  This yearly cycle of foods allows you to really miss the foods that are out of season and appreciate them so much more when they start harvesting again.  However, if there are foods that you are unwilling to give up during the off season, some foods can be frozen and enjoyed all year long!  And if you’re conscious about your spending, eating seasonally is a no-brainer.  When you are purchasing foods in season, the supply is greater, and the cost is lower.

Dig In!

So go ahead and get cooking!  Check out the in-season foods in your area, find a farmers market or a store supplying local foods, stock up, and enjoy!  Some foods to look for this summer in central Pennsylvania include arugula, asparagus, bok choy, chard, collards, garlic, kale, lettuce, mushrooms, onions, radishes, rhubarb, spinach, spring greens, strawberries, and turnips… Imagine the possibilities