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%.

Stephanie Sillery

What's your favorite part of this job? 

I love how unique RT+ is. With everything from the knowledge of the staff to the client-focused approach -- this place is different from the rest!

What is your favorite way to workout?

I really enjoy fun/upbeat classes of any kind. Long walks with good music or working out with friends. 

What do you prefer -- sweet or salty?

Salty. Definitely

What is something you will NEVER do again?

Get my wisdom teeth out.. You can only take those out once right? 

I never leave the house without...

Chapstick

Live Healthy: Summer Travel Tips

Summer isn’t over yet — There is still time to schedule a quick get-away! Your well-deserved vacation is a time to see new places, make new memories, celebrate, unplug, relax, and maybe try something new.  During this time your daily schedule will likely be different than your regular daily routine.  It is even possible that each day of your vacation will be different than the previous day.  But rest assured that with minimal effort you can enjoy your vacation and stay healthy too!

Rest and Rejuvenate

Use your vacation to catch up on some zzz’s.  Unless you have a morning event planned, sleep until your body naturally awakens.  Take a mid-afternoon catnap. Or sleep on the plane.  

Stay Hydrated

Traveling and long days in the sun are a recipe for dehydration.  Keep a water bottle close by and fill it up often!  Also try to drink one glass of water after each alcoholic beverage you consume.  

Walk

If your destination is less than a mile, ditch the car and walk!  Take in the sights of your vacation spot while walking to dinner, or shopping, or sight-seeing.  Vacation is the perfect time to aim for 10,000+ steps each day!

Balance Your Meals

Enjoy the local foods of your destination, or your favorite ice cream, or a special cocktail at happy hour.  But try this trick… follow each splurge meal with a really healthy one. The goal isn’t to deprive yourself, but rather to keep a positive momentum so it’s easier to get back on track at the end of your vacation.

Keep on Moving

You’re on vacation, and you have more free and unscheduled time.  Use this time to fit in a workout.  Check out the hotel fitness center, or a local gym to try a new class, or head out for a hike or a long walk on the beach.  There are so many options, you could do a different workout each day!  Remember Newton’s Law… an object at rest stays at rest and an object in motion stays in motion.

Bravely Be You

Take a moment to think about the people who you really enjoy. The person (or people) you would call first to have lunch or grab a cup of coffee.  The person you would desire to plan a weekend get-away together.  These are probably the same people who have made a difference in your life in some way or another.  What do you like about these people? Why do you enjoy spending time with them?  Although my list of people and your list may not include any of the same people, these unrelated people probably possess many of the same traits.  They are kind, caring, trustworthy, sincere, honest, genuine -- to name just a few. That's why we like these people!  But as we keep naming the amazing qualities of our favorite people, we will ultimately land on one, most significant trait, that encompasses all of the others --- all of these people are authentic. They are real. They are true to us.  And most importantly, they are true to themselves. 

Authentic people are predictable.  You always know what to expect from these friends.  Why are they so predictable?  The answer is simple -- they have values, and they live their life based around these values.  They talk the talk and walk the walk.  Even if their values are not exactly the same as yours, they back up their words with their actions.  They do what they say they are going to do.  In a world with so many uncertainties, we like to have some things that we can be sure of and predict — we feel a sense of trust with this predictability. 

Being authentic is the most pure and organic thing you can do. If you are willing to accept who you are, everything else in your life will fall into place.  Take some time to get to know yourself by asking yourself some questions -- Who are you? What do you believe in? What are your values? Why do others like to be around you?

While you are answering these questions, keep a few things in mind:

Your actions influence others. You may not even be aware of the people you are reaching. 

Be true to yourself and others.  Don't try to be someone you're not -- others will see right through that. Know who you are.  Be willing to let others see it.  

Accept your weaknesses, vulnerabilities, failures, and flaws.  Be honest about them, and don't brush them under the rug.  Accepting these things as a part of you demonstrates that you are real. 

Live in the moment.  Eliminate the distractions and “clutter.” Put the phone down, log off of social media, and embrace the people and places right in front of you.

Be kind. Not just to others.  Be kind to yourself. Kindness matters. It goes a long way. 

Don’t be afraid to get to know yourself and show your true colors to the world! In the words of Oscar Wilde -- “Be yourself, everyone else is taken.”

Melissa Sherbondy

Certifications:  ACE personal trainer, ACE Group Fitness, NCPT Comprehensive Pilates Certification, AEA, TRX, Yur Back, ACE Senior Fitness, bootybarre, Zumba

What is your favorite part of this job?  Getting to know clients from all walks of life and watching them achieve their results over time. 

What's your favorite book? Why?  I have too many favorite books to count but the ones that resonate with me the best are true memoirs where the author is able to pull themself out of a seemingly insurmountable challenge. 

What food can you NOT live without?  That’s a silly question….Chocolate of course! 

What's your go-to workout?  Peloton and Pilates….any combination of that that works that day! Usually it’s a Peloton ride and floor core work, hand weights or jumping on the reformer for a quick full body workout. 

What is your guilty pleasure?    

Just one?

A bath with a glass of wine and the ipad playing a netflix movie (as long as the ipad doesn’t fall into the tub). 

The Athleta and Lululemon sale sites. 

Hardback books that come out before the paperback version. But then I share them with others when I am done with them.

Rich Pierre-Loius

Certifications: National Strength and Conditioning  Association.

What's your favorite part of this job?

Motivating clients during and engaging them to complete mini goals for that day whichever that may be. Sometimes it is just getting them in the studio when they're having a rough day and then leaving feeling better than when they walked in.

What's your favorite day of the year?

I love summer days! So maybe 4th of July!

What is your go-to pre-workout snack?

Peanut butter sandwich or a kind bar.

What's your favorite movie? Why?

Prestige. I love movies that make you think and have endings that you don't see coming. Prestige is a movie that when you watch it a second time, you get a totally different perspective.

We know you have a lot of siblings.  What's the best part of having a big family?

To be honest it wasn't a lot of fun growing up in a big family and being the eldest. At times it felt like a ton of pressure. But as we all grow I'm constantly amazed and proud of the great individuals they turned out to be. We are all really close and I guess the best part is that we have more people to lean on for support day to day or in rough times which lessens the load on everyone.

What's your favorite Haitian food?

Haitian Aransas. (Smoked herring with sweet plantain and boiled eggs)

I'm the happiest when…..

Playing board games with friends or family. Or watching a good movie!

It's Your Call

It’s Your Call

Today is already shot, so I’ll start clean tomorrow. Well, tomorrow is my grandmother’s 80th birthday party, so I’ll start the next day. Actually, I’ll start on Monday.  Well next week is the start of a new month, so I’ll start on the 1st of the month. Forget it, the holidays are coming, so I’ll just start in the New Year. 

There will always be a “good” reason to delay the start of working toward a very big and seemingly insurmountable goal, like weight loss. As the excuses grow stronger, the goal becomes further and further away. Even knowing and understanding why this goal is important can still lead to stalling the start of the process. 

“Things got out of control. My wife and I had some events in our own life, and it showed that there was a need.  Time to make a change — A big change for the betterment of everything. Not just ‘oh, we need to go to the gym.’ But ‘how do we do this every day to be healthy?’ And not ‘we need to diet,’ but how to just eat better and change those bad habits — it’s everything and we needed to make that cognizant change.”

Sound familiar? Josh (an RT+ client) describes how he finally started working toward his weight loss goal. He further explains how being in shape has never been a priority in life, and on top of that, working the night shift really makes exercising and eating right very challenging. 

In 2020 Josh finally took the first step toward making a change for himself. The step that he designates as the hardest part of the process. One small task that began a now year-long program that has resulted in a nearly 80-pound weight loss for Josh. 

The hardest step -- that first phone call. The phone call to Matt to inquire about the services at RT+. Josh admits, “I wasn’t the big athletic person growing up. I never had a focus on learning the appropriate way to work out. So I don’t even really know how it starts. It’s like, ‘this is a gym.’ Fantastic! But what do you do with all the stuff? Learning the appropriate ways to use things and just to understand your body better. Fuel your body and make everything function better in life. It makes a world of difference.”

“I’m not broken, but I’m out of shape. I don’t know what to do. Can you help me here? — So that phone call, that first contact, is kind of difficult.” And just like that, the phone call was made. It was intimidating and scary. But it was done. “It was almost like that relief — so now it’s out there. Now there’s this time and a date. I talked with (Matt) and we went over what he had to offer, and what the business is, and how he felt that he could best help. And then we made a time and a date to get together and talk some more in person.”

Having the date on the calendar for the first session was exactly what Josh needed. He finally felt like he was over the “psychological hump,” and he was moving forward. More forward movement than he’s ever made toward this goal — and all he did was pick up the phone and make the call. 

Josh isn’t alone. Weight loss is a daunting task. Especially if you don’t even know where to start or you are feeling hopeless -- like the weight loss is too much to overcome. Maybe YOU have never struggled with your weight, but your mom or your sister or your best friend has spent their entire life struggling with it. Encourage them to make the call. It’s one small step in a very important direction to self-care.

Josh’s advice: Admit there’s a problem. Ask questions. Give it your all. Don’t hold back. It’s your call, so make it.

Creating Your Balance

Keeping something in a steady position so it doesn’t fall.  A state of equilibrium.  Balance. I think of a game I played with my brother as a child -- Don't Tip the Waiter.  Each player had “chips” that represented plates of food. The players took turns placing a chip on the waiter’s tray in pursuit of keeping the tray steady and balanced.  My approach was with great caution.  I would place my chips in a spot that would certainly maintain a stable position for the tray.  Each move was calculated and precise.  I did not want to make the wrong move and upset the balance of the tray.  Inevitably, one of the chips would upset the balance and the entire tray would spill. Little did I know this game -- Don’t Tip the Waiter -- was offering such great insight to life. Each day we strive to balance family, work, relationships, fun, and more. Unexpected changes and distractions will quickly upset the balance and cause the “tray” to tip. 

For the Waiter, balance was pretty well defined by the game.  However, in life it isn't so simplistic and clear.  Defining balance is a critical component to finding balance -- in fact, it would be impossible to find balance without the definition. Your definition of balance will be different than mine, and it is constantly changing. There are two important things to consider when defining your balance: priorities and goals.  These are closely linked and can help keep each other in check.

First take the time to clearly define your priorities -- what is important to you?  This will constantly change. It might even change from day to day, depending on how specifically you define your priorities.  For example, let's say you talk to your mom every Sunday.  Nothing gets in the way of this weekly phone call.  You plan your day around this highly prioritized phone call.  You chat with your mom, catch up, tell her you love her, and this means the world to both of you. After you hang up the phone on Sunday afternoon, you both look forward to next Sunday’s phone call. When Monday arrives, calling your mom is no longer a priority. Something else will be at the top of the list on Monday.  Priorities can include areas such as physical well-being, mental well-being, family, relationships, finances, recreation, and faith, to name a few.

Keeping your priorities close in mind, it's time to set some goals. Long term goals and short term goals. Specific and tangible goals. Goals can be personal development, career development, or relationship oriented -- just to get you started!  Check the goals with your priorities -- are they in line?  If not, cross the misaligned goals off the list.  

Once your priorities and goals are set and aligned, seeking balance requires decisions and plans in your daily life to help lead you in the right direction.  Use some of the following tools to stay on track:

• Limit distractions -- if something doesn't lead you in the direction of your priorities and goals, then steer clear of it!

• Set personal boundaries -- learn to say “No.” You can not possibly do everything for everyone all the time. Reference your priorities to determine when to say “yes” or “no.”

• Be consistent -- try to set some kind of routine in the way you take care of yourself. You can control your food intake, exercise, sleep, and relaxation. Be firm with your self-care. It must be a top priority. 

• Plan -- don't let your schedule run your life! Take control and let your priorities dictate the schedule at all times. 

Without balance we feel frustrated and exhausted. Balance is not a goal, but rather an ongoing process that is constantly changing and evolving.  Balance is something you will only feel at brief moments in life. Embrace those moments and let them motivate you to hold value in practicing the fine art of balance.

Habitually Healthy

Have you ever wondered what habits you would have to adopt to be healthy and fit for the rest of your life? Is it all about great genetics? Or can it be done with consistent daily habits? Well there's absolutely something genetic about it --- but it's behavioral too! Check out some habits of healthy people to help in the quest of your healthy lifestyle. Just think -- if you live healthy everyday, you will never have to work to “become healthy” ever again!

Morning Hydration 

Mornings are not always easy… many people will tell you to jump start your morning with a great workout. But not everyone leaps out of bed, ready to tackle a tough workout.  Consider reaching for your water bottle first thing in the morning, before pouring that first cup of coffee.  Having a water bottle ready to reach for as soon as you wake up will allow you to drink the water, while you brew the coffee.  It's going to be a great day!

Menu Planning

Surviving everything that's thrown at you throughout the day will require optimal nourishment for your body and mind.  Meal planning is imperative. Try planning all of your meals for the entire week.  Include lots of healthy foods in this plan, but don't forget the foods you love, too!  Following the 80/20 Rule (80% healthy and 20% indulgent) will offer you the opportunity to enjoy the foods you love (that may not be the healthiest choices), without depriving yourself, in the hopes of avoiding a binge or “falling off the healthy eating wagon.”  Once you have the meal plan, make a grocery list and head to the store.  No more skipping breakfast, scrambling for lunch, and defaulting to take-out for dinner.  Your meals are planned, your fridge is stocked, and you are ready to take on anything the day has in store for you.

Just MOVE!

Moving throughout the day is key.  We hear that sitting is the new smoking.  Our bodies need to move! Find the way your body likes to move or what lights you up!  Dance, cycle, walk, hike, climb, lift, run, or whatever. Experiment. Then do it!  Do what you love. Finding a regular, weekly movement or exercise plan can also help.  Just like the meal plan, you will know what you are doing each day.  You won't need to think about it or struggle to figure it out. Moving will help you stay fit and energized!

Recover and Rejuvenate

As you're moving through life, listen to your body.  Some days you need a break or to take it easy.  Deviating from the exercise plan for a gentle workout or an “off-day,” will rejuvenate your body for the next great workout on deck!  Or maybe you don't need to take the day off, but your body needs a little extra TLC. Grab your foam roller, stick roller, trigger point ball, and the remote control. Flip on your latest Netflix obsession (Schitt’s Creek comes to mind), and pay some attention to those tight areas in your body.  Advanced tip… Keep your preventive maintenance tools in the space where you are most likely to use them. Then they are waiting for you, when you are ready.

SLEEP!!!!

While we are talking about relieving tension, winding down at night for bedtime is so important for a good night’s rest.  Logging off and shutting down for the day will allow your mind the opportunity to prepare for sleep.  A quick meditation exercise from the Calm app will help you transition from your busy day to a more relaxed and tranquil place. 

At the end of the day, all of these habits from healthy people require you to make one thing a priority --- that's YOU!  Take some timeless advice from Aristotle -- “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

The Most Important 5 Minutes of Your Workout

Want an exceptional workout?  It starts with the perfect warm up! No matter what kind of workout you are prepping for, a total body warm-up is imperative. You need to get your muscles moving in the warm up, so they can work efficiently through larger ranges of motion, allowing you to get the most out of your workout, while avoiding injury. Your time is valuable, so make the few minutes at the beginning of your workout an investment in your workout!

Not only does the warm up prime your muscles for the workout, but it also gets your mind in the right place. It allows your brain to shift into “workout mode” from whatever you were doing before your workout.  

A proper warm up will include similar movements planned for the workout, but these movements should be done at a lower intensity.  For example, if you are planning to run during your workout, you could do a slow and easy jog during the warm up. 

After the aerobic portion of your warm up, you will want to include some stretching. These stretches should be dynamic --- moving through the stretch, rather than stretch and hold --- also focusing on the primary muscles targeted in the workout. 

It’s a great idea to include some mobility moves too to make sure all of the right parts of your body are moving the right way.  Think of cat/cows, book openers, scorpions, and simple ankle circles and hip circles. 

Your warm up does not need to be limited to aerobic exercises and dynamic stretching. It can include yoga, foam rolling, balance exercises, or plyometrics. It should vary based on the planned workout and what your body needs at that moment. 

There are lots of things we know we “should” do but tend to look past -- flossing, drinking enough water, getting 8 hours of sleep.  Don't let the warm-up fall into this category! Allow yourself the opportunity to reap all the benefits of your workout by putting in your time during the very first part of your exercise session. Your body will thank you!

RT+ 2020 Holiday Gift Guide!

It’s the most wonderful time of the year…. and we are here to help spread the word that wonderful can include health, fitness and wellness, too!!!  During this time of heightened concern for healthy habits, promoting self-care and physical activity are more important than ever.  Help your friends and loved ones stay in tip-top condition with a few gift ideas from the RT+ trainers. 

As the sun is rising later and setting earlier, you may notice your mood can darken along with the shortened days.  To help combat this darkening, Melissa recommends the VIPEX Light Therapy Lamp.  Although it's not the same as sunshine-on-your-face in 80 degree, clear sky weather, the light therapy mimics the sunshine and in turn is a mood booster…. And we all know, when your mood is brighter, motivation is higher, and overall wellness is better!

Now that your mood is lifted, getting in a workout seems like a great idea!  Lisa recommends the Crossover Symmetry (like the one mounted to the wall in the studio). It is simple, easy to follow, and takes the guesswork out of it for anyone.  Lisa recommends this for anyone who needs a daily warm up for the hips and shoulders. The Crossover Symmetry is also good for someone looking to ward off injury due to repetitive movements in a sport or daily life.

Once you're warmed up and ready to go, why not head outside to get some fresh air and activity?  Matt recommends the Gaia GPS Hiking Off-road App, and Amy suggests the Purple Lizard maps in your area.  But before you go, don't forget to bundle up in some of Sheridan’s favorite winter training gear including Athleta’s Altitude tight in Polartech Power Stretch and the Sarah Sports Bra from Senita Athletics. This bra even has a pocket for your phone! And don't forget to bring water for the road…. Rich recommends Essentia water, fortified with electrolytes that can be found on Amazon. 

Come in from the cold and treat your body to some stretching and rolling. Autumn recommends the Cryosphere Cold Massage Roller. This roller helps decrease muscle pain, soreness, and headaches while increasing blood flow, range of motion, and overall flexibility.  It's not only great after a workout but also after a long day at work… And it can be used for either hot or cold compress.  

After you are relaxed and ready for bed, Leah suggests the Lanegie Lip Sleeping Mask to soften and soothe your lips as you are sleeping.  For the cold, dry winter air, this lip mask will leave you with soft lips in the morning and comes in soothing, comforting flavors like vanilla.

Be well. Stay healthy. Keep moving.  We hope you can snag one or two of these gift ideas for your friends and family…. Or maybe even a little treat for yourself!  Happy Holidays!

Pandemic Burnout

And, just like that, it’s Fall. The leaves are turning vibrant colors, the weather is becoming crisper, and the flip flops and shorts are going back into storage.  Usually this is the time to talk about back to school, football, and pumpkin spice everything. Although these traditional fall topics are still present in our lives, there is no denying that we still have to make compromises to live a different life than we did in all of our previous Falls. There is a sense of “when will this pandemic ever end”  and “will this pandemic EVER end?” We want to know when we can “just go back to normal, the way things used to be”.  Many of us are feeling emotionally fatigued.  Motivation has dropped, and sitting on the couch in PJ’s sounds much better than getting out to be active, let alone logging into yet another Zoom meeting.  

Do you find yourself waking up in the morning and feeling just tired of everything?  Is the news getting you down or making you feel anxious to the point where you aren’t sure you can cope with your day? Do you feel a sense of hopelessness that all of the things that used to bring you enjoyment like music concerts, trips to see loved ones, and theatre shows are going to be off limits for longer than we think?  

There is a real phenomenon happening today which some call  “Pandemic Burnout”.  Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress.  What we thought back in March would be largely short term clearly is turning out to be a long haul, and the prolonged stress of dealing with these life changes is having an effect on many of us.  Physical symptoms may include headaches, loss of appetite, and disrupted sleep patterns. Emotional symptoms may show up as reclusiveness (even while social distancing), loss of motivation or interest in things that one used to enjoy. 

There is no denying that we are in for the long haul.  So how can we care for ourselves during Pandemic Burnout? 

• Make sure that you still are connecting with family and friends. Working from home and socially distancing does not mean being alone.  Even if you’re not feeling motivated to make plans, a phone call or a walk outside with a faithful friend who makes you laugh might be the mood booster you need.  Just make sure that you aren’t isolating yourself, or are keeping feelings inside with no outlet to express them. 

• Exercise is also important to boost energy and mood. Doing some cardio, walking, weight training or other exercise activities can boost endorphins which in turn will help to boost your mood.  Not feeling motivated? Start with a walk around the block.  Put your earbuds in and listen to your favorite music, a podcast you love, or an engrossing audio book.  Chances are you'll want to keep going.  

•  Eating a balanced diet of whole foods that are good for you is also an important way to stay healthy, mentally and physically. Minimizing refined and processed foods, and foods that can negatively affect your mood (such as alcohol and caffeine), can help minimize the effects of burnout.

• Keep structure. Try to set a daily or weekly schedule and stick to it within reason.  When so many things in life feel uncertain, having a routine for many serves as a comfort. The more structure and routine, the less likely you are to spend all day on the couch with a bag of chips. (However, remember self care: If you have a day where you really just need to break the routine, by all means break the routine). 

•  When you’re feeling stressed, engage in some self care.  Schedule a massage with Autumn at RT+ or a private yoga session with Lisa. 

• Finally: spend some time *away* from your phone, the news, and your social media accounts.  It is shocking how these things affect our mood.  When the news is getting you down, try to remove or at least reduce that from your life.  Switch from listening to the news in the car to audio books or music.  Turn the TV off at home and tell Alexa to shut down the news show and play some feel good songs.

Pandemic burnout is real and we have all felt it to some degree.  We have a long winter ahead of us so start using these tips now to become aware of these feelings of burnout and how to tackle them.  At the risk of using this overused phrase: “we are all in this together,”  let’s be aware of Pandemic Burnout and support each other together. 

Hot and Happy with Hygge

Think Hygge -- the Scandanavian concept of feeling cozy, happy, and content -- is just for the cold, dreary winter months?  Think again!  Hygge (pronounced hoo-gah) is a lifestyle and it can be present all year.  Hygge indulges us in enjoying the simple pleasures of life. Summertime Hygge is all about creating a peaceful oasis for the downtime in the hot summer months. 

When we think about winter Hygge, the first things that come to mind are snuggling up by the fire, with a warm drink in hand, and your loved ones at your side. With a few small modifications to this scene, we can create summertime Hygge.  Start by trading the roaring fire in your living room fireplace for a fun, outdoor fire pit.  Next, swap out the hot chocolate with all the fixings for s’mores --- and there you have it!  Summertime Hygge!

Look around, and it's easy to keep swapping the cozy winter things that we love for the relaxing, warm staples of summer.  Why not create an outdoor “living room?” Start with a hammock and some pretty outdoor lights or lanterns.  Tune in to some reggae music with an island vibe, and add a refreshing glass of iced tea.  Voila -- you have summertime Hygge!

Keeping with the simplicity of Hygge, spread out a blanket at night, lay down, and look at the stars.  When was the last time you slowed down to enjoy something so simple and soothing? Try enjoying your morning coffee or tea on your porch or patio. Have an outdoor movie night, complete with popcorn and movie theatre candy. Or slow down for a few minutes and just float on a raft in the pool. Close your eyes and enjoy the slow movement of the water underneath you and the warm air on your skin. Yes! This is summertime Hygge!

There are many small and simple ways to enjoy summertime Hygge in your home too!  Open the windows, and let the fresh air in!  Stop at your local farmers’ market and pick up a fresh vase of flowers for your kitchen, living room, or bedroom.  Make fresh lemonade. Tuck away the pumpkin spice candles and replace them with a fresh, light and airy fragranced candle.  

The possibilities are endless. Hygge isn't just for fall and winter. It can be present all year long — and summer isn’t over yet!  I challenge you to slow down and embrace the summertime Hygge while it lasts -- because pumpkin spice and everything nice (and cozy) is right around the corner!

Moving through the Madness

It’s pretty clear that the cloud of covid19 still hangs over us.  We have come out of lockdown trepidatiously and go about our lives in a different way.  Whether or not you are tired of the phrase, “the new normal”, we all have indeed been forced to live our lives in a different way.  For some people, this meant trying to regain some movement into our lives after months of inactivity.  For others, this was a chance to make some changes to our lives, whether with activity, food, or relationships.  The RT+ trainers sat down to think about our observations on how people have been spending their time during and after the lockdown. 

There has definitely been an uptick in outdoor exercise.  People are using the outdoors as their cardio!  Everywhere we go we see families walking in neighborhoods, people hiking in the mountains, biking on the trails, swimming in the lakes, and even rollerblading!  We are certainly lucky to live in a part of Pennsylvania where we have access to trails and roads for biking, hiking and running right in outside our back doors.  And the extra Vitamin D also helps to elevate mood in these “new normal” times. 

During the lockdown, eating out choices became much more limited.  Many people took this opportunity to do more cooking at home, which happened to  translate to a bonus weight loss. RT+ client Wendy lost 7 lbs during the quarantine by focusing on meal planning and healthy cooking. Having to plan out shopping lists, spending less time at the grocery store, and cooking meals at home rather than dining out at restaurants was actually a plus in the weight department for many. Oftentimes, using Instacart rather than having long leisurely trips inside the store also translated to better choices and less junk food in the house. 

For others, the lack of structure during lockdown was a challenge. Once the lockdown was over, those that noticed that lack of structure were eager to put an end to it.  Having a push from a personal trainer and scheduled training appointments during the week were just the motivation they needed to get back on track, or up their game from months of impersonal streaming video workouts.  We all realized that social interaction is a major part of life and videos can only bring you so much satisfaction before you crave being with others again  (six feet apart for now of course).

While we are all looking forward to COVID-19 being over, our hope is that all of the people who have started new activities outside, breathing fresh air, eating healthy, and enjoying the beautiful terrain that we have in Central Pennsylvania doesn’t end. 

Slow Paced Life

Loving the slower-paced, more relaxed way of life these days?  As the restrictions on daily life start to lift and the social distancing guidelines are lessened, do you want to return to the hustle and bustle of daily life before the coronavirus hit?  Maybe the coronavirus was the wake-up call that we needed to reevaluate how much we do each day. But how do we avoid reverting to the same kind of craziness we were living just two short months ago?  The answer might be easier than you think. 

Some things will need to go back to the way they were, such as work and school. We may not have a choice on those things. It’s likely that they will look a little different, but they have to be added back into our lives. But what about everything else…. sports and extracurricular activities, social events, volunteering, committees and clubs. You get the point — the list is endless. 

Here’s a great place to start!  Take some time to evaluate and prioritize everything by making lists of the things you miss doing and the things you don’t miss.  You could even make a list of things that you absolutely will not add back into your life.  Now might be the perfect time to do this!  Once you determine the things you miss and enjoy, it will be easier to discern the things you accept and the things you decline to allow back on your calendar. 

How about things that you realized you weren’t doing….Or were doing wrong when you had too many things on your plate?  For instance, did you eat any meals standing up at the kitchen counter or while driving in the car, trying to get to your next appointment?  Perhaps the quarantine forced you to prepare meals and sit down at the table to eat them.  This might be a welcome change for you, and one that you want to continue with once life returns to a normal pace. 

Did it take a global pandemic for you to realize that getting enough sleep makes you feel refreshed and more energetic? This might be another change that you’d like to stick with rather than trying to burn the candle at both ends every night. 

After closet clean outs, you may have realized that you don’t need as many things as you thought.  We also haven’t been able to randomly shop for as many things as we used to.  Do you miss all of those “things”?  Probably not. 

Finally, you may have realized that it will be OK to say no to every volunteer opportunity, every social gathering, every sporting event, every committee meeting…...you get the idea.  Use this time to be present, realize what is important, and make the changes! 

Find the Silver Lining

Do you remember what life was like just two short months ago? 

 Think back.  Does it seem like it was ages ago?

 Did you wake up early to a morning alarm?  Your morning routine before work or school may have been quick and hurried.  Your day was perhaps filled with non stop work, childcare, meetings, and an infinite amount of driving.  There may have been quick stops to the store, the post office, the dry cleaners.  Appointments at the doctor, the dentist, the hair salon were ticked off in your calendar.  You may have gotten together with a friend for coffee, or a group for happy hour.  Perhaps you went to your child’s sporting events or recitals. Did you find time to squeeze in some exercise?  Did you call your mother this week? 

Our world of “Stay at Home” during this COVID-19 pandemic has certainly changed all of our lives.  Common feelings that many report are fear, uncertainty, and loss of control, especially about the future.  Amidst these uncertain and unpredictable times, have you stopped to notice what parts of your daily life you may have underappreciated (besides the ability to find toilet paper on the store shelves on any given day)?

It is well documented that positive thoughts and feelings contribute to stress reduction and overall wellness.  What kinds of “silver linings” have you found amidst the cloud of COVID-19 “Stay at Home” life?  In an effort to continually work on our own wellness, the RT+ trainers came up with our own list of silver linings: 

Spending more quality time with family is hands down, the silver lining that comes up the most often.  Rather than rushing in the morning, barely seeing each other during the day, and having older children who are off at school and jobs…..Families have taken more time to spend doing things that they previously never had “the time for”.   Whether that is watching your baby grow up before your eyes (rather than in day care), taking walks with your spouse, or bonding with your college age child while doing a puzzle or playing cards. 

Technology is nothing new, but to some of us, it has become a fresh way to stay connected.  Zoom meetings are the norm now, but I had never thought of having a Zoom meeting with my West coast family on a birthday, or having happy hour with college friends who now live all over the country.  Talking on the phone again has replaced texting. Reconnecting more often with far away friends and family has been a new silver lining! 

Spring is blossoming and the weather is gradually warming.  People are outside more than ever.  More time means more time to spend outside, enjoying the springtime sights, smell of fresh cut grass, and peeks of sunshine. 

During the rat race of life, were you always saying to yourself…”when I have the time I will…..”  Well the time is now.  Closets are getting cleaned out, books are getting read and shows are getting caught up on.  Different ways of cooking and grilling are being explored….how many new dishes have you tried?

Have you always taken care of everyone else’s wellness while ignoring your own?  More time to engage in self care also ranks high as a silver lining.  For the first time ever, I can take a live exercise class online from a studio in Los Angeles and still have time to shower afterwards.  No plane ticket needed.  

Finding silver linings is not just a coping mechanism to use during this pandemic.  Take those positives and know that when we are back to our pre COVID-19 busy schedules someday, we will remember the things that mattered the most to us during a difficult time.  And hopefully we will continue to apply those things when we live life EVERY DAY! 

So, what exactly is Hygge?

Hygge (pronounced hoo-gah) is a significant part of the Scandanavian culture. It plays a major role in ranking the Scandinavians as the happiest people in the world! It is a word that has no direct translation in the English language. So, what exactly is Hygge?  Hygge means cozy. Hygge means comfortable. Hygge means happiness. Hygge means warm. Hygge means content.

But Hygge can't really be summarized in one word or even in one sentence. Hygge is the ritual of enjoying life's simple pleasures. Hygge makes the ordinary more meaningful and beautiful. Hygge is the feeling of intimacy, warmth and contentment in any given moment. Hygge is spending quality, peaceful time in a calm environment. Hygge is being warm toward yourself and others. As Americans are in the deliberate and constant pursuit of happiness, is it no wonder that we have no direct translation of Hygge?

Hygge is exactly what we need right now to surge through the rest of winter!  It's not too late to create your Hygge and spread warmth and coziness to your family and friends!  Start by making a list of the things you like (or maybe even love) about winter, and this will begin creating your Hygge. 

At RT+ we came up with our own list of things we love about winter:

• Cozy sweaters

• Jeans

• Boots

• Flannel pj's 

• Wool coats and soft scarves

• Cinnamon scented candles

• Warm soup

• Spicy chili

• Heated car seats

• A fire in the fireplace

• Bird watching

• Soft blankets

Now create your Hygge from the list of things you love!  

Get outside

Embrace this brisk winter air, the beauty of nature, and maybe catch a fresh, falling snowflake. Observe the birds and the squirrels in their natural setting. Take a peek at your surroundings through the eyes of winter. Once the leaves have fallen from the trees, nature is exposed and there is so much more to see. Add in your favorite warm coat and scarf, take a deep breath and enjoy the Hygge.

Enjoy the seasonal food

Spend a chilly afternoon making a scrumptious batch of chili or soup.  Let the taste and smells warm you from the inside out and enjoy the Hygge.

Embrace family and friend connections

Plan a visit with an out-of-town family member or invite your neighbors over to share your homemade soup. Slow down, unplug, catch up, live in the moment, and enjoy the Hygge. 

Find a fun seasonal activity

Bundle up and head outside for a walk or a run in the fresh, falling snow.  This leaves you inside a real-life snow globe. Just keep moving, and enjoy the Hygge. 

Add some fire

Whether you burn a candle in your kitchen or light a fire in the fireplace, the warmth and light of the flame adds a coziness and sense of warmth.  Snuggle up with a blanket and enjoy the Hygge.

Show some love to yourself

Go for a mani/pedi.  Get a new haircut. Or take a long, warm bubble bath.  Take time for this special treat and enjoy the Hygge. 

Hygge is a feeling. A mindset. A way of life. It's easy to add Hygge into your life while improving your wellbeing and contentment.  Enjoy the Hygge!

Transform Your Life with Intention

Happy New Year!! As we usher in the beginning of a new year, it is a common practice to reflect on the successes and failures of the previous year and set New Year’s Resolutions. The New Year brings a new energy. A blank slate. A fresh start. A time when many people embark upon a quest to become the “best” versions of themselves by resolving to eat healthier, lose weight, get into better shape, be more patient, spend more time with family and friends, manage finances better, etc. But, what if there is a flaw in this way of thinking? What if, resolutions really inhibit growth?

A resolution is a statement of strong will, focused on a particular outcome. Resolutions are fixed, rigid, and speak to absolutes in the spirit of “all or nothing”. Resolutions are inherently rooted in negative energy implying something about us is not “good enough” and will be better when we change who we are. Resolutions come from what we cognitively think we “should” do, rather than come from something we feel connected to, or feel strongly about in our heart of hearts. If we act and do not connect with the reason behind the action, we are sure to burnout from action all the time, and most likely will drop the resolution that we made.

On the other hand, an intention is an energetic aim, a focus with no attachment to an outcome. An intention is rooted in we are already enough, just as we are. Did you catch that? We are enough, just as we are. With intention, we apply a radical self-acceptance and meet ourselves, in the present moment. We act from that we want to create or bring into our lives. We connect with our heart’s desire. We come from a mindset that we are not broken, just want to make the higher call to live our best life. For example, instead of dieting to lose weight, you set the intention to make good food choices as a way of caring for yourself and improve your health. Or, instead of spending more time with family or friends because you “should”, you spend time with family to experience connection with others.

Setting an intention helps you align to what is truly important at the core of your being with your actions. An intention without action, is just a thought. When intention is aligned with action, the result of whatever we want to cultivate is powerful, purposeful and effective. We create what we want to feel. We find integrity in the congruence between what we say, what we feel, and what we do.

For 2020, I want to establish a daily meditation practice. I know that when I take the time to sit in stillness (meditate), I am more settled in my thought, feelings and actions. I am more focused, less reactive, and make healthier eating choices. There are numerous worksheets, books and videos with steps for intention setting, but here is what has worked for me.

1. Be clear about what you want to cultivate or focus on in your life.
Ask the question, “What is it that I want? How do I want to feel?”

Example:
I want to create a daily meditation practice.
I want to feel grounded and settled.

2. Make statement that relates to your purpose and how you can bring about change.

Example:
I will bring ease and peace to my body and mind because I am worth it.
I will meditate every day.

3. Make action steps by setting realistic, achievable goals.

Example:
I will set my wake-up alarm 15 minutes early each day.
I will sit in meditation for 10 minutes before I start the day.
I will take 5 minutes after meditation to declare how I will show up for myself and how I will show up for the world each day.

Instead of setting a New Year’s Resolution, consider setting an intention for the upcoming year. In 2020, live with intention and become the author of your own book. You have 12 chapters and 366 (leap year) pages to fill. Each page offers you an opportunity to create your life. If you stray from your intentions, no worries. As long as we experience this gift called life, there is always another page and the opportunity to re-evaluate, re-align with your intentions and begin again on our journey.

Connect with intention and transform your life. The perfect time to start is right now!

“Our intention creates our reality.”

– Dr. Wayne Dryer

A Few of Our Favorite Things.... the 2019 Edition!

It’s not too late to find the perfect gift for each person on your list! The RT+ trainers have rallied together their latest and greatest favorite items of 2019 to help you out!

Staying in tune with the theme of the season, Amy recommends Zum Mist Aromatherapy Spray in Frankincense and Myrrh for anyone looking to enjoy a calming and natural fragrance in their space. For that person in need of some recovery this season, Soña suggests Banyan Botanicals Mahanarayan Oil for muscles and joints with pain, stiffness, and inflammation. And while you’re thinking of recovery and preventative maintenance, Soña also recommends YogaToes GEMS: Gel Toe Stretcher & Separator to eliminate cramped and achy toes.

If you’re looking for a larger gift, Melissa swears by her Apple AirPods —- they have been life changing for her! Take your solo workouts to the next level with these wireless earbuds that offer comfort and versatility. If the person on your list is a runner or cyclist, Matt recommends the paid subscription of the Strava app. This enables the user to take their training to a new level by tracking workouts and comparing and competing with other athletes.

Need some stocking stuffers? Skip the candy bars and try Rich’s favorite protein bar — the Melaleuca Access Bar. It comes in a variety of flavors and can help power you through a hard cardio workout or serve as a great midday snack. And who wouldn’t want to get a Sphyrna Peanut Lacrosse Massage Ball? If you haven’t used them in our studio yet, you are really missing out!

As the cold weather approaches it’s good to be armed with Melissa’s favorite Burts Bees lip balm for outdoor runs. And while you’re outside, keep your fingers and hands warm with Erin’s favorite running gloves: the Run Fast Glove from Lululemon.

Happy Holidays from everyone at RT+! We look forward to helping you meet and beat your goals in 2020!

Opt to be Outside on Black Friday!

As you are slowly coming out of the Turkey Coma, and you are slapped with the overwhelming smell of candy canes, pine cones, and shopping malls……you know, for sure, it’s Black Friday! The intense consumerism built around this retail holiday is even more exhausting than tryptophan. Here’s a tip: you will save the most money if you just don’t buy anything!

Why not try something different this year? Whey not try doing good for something else other than your local shopping mall? There are many other great options for you, your family, and your friends to give back to your own well-being and to a greater cause.

#OptOutside was started back in 2015 by a large retail chain: REI Co-op. They close their doors on Black Friday, pay all of their employees, and participate in clean-up events in their communities all over the country. Some areas have organized clean-up events to join. But it’s easy to just grab a trash bag and a group of friends and get outside to clean up your surroundings. Find a local park or a heavily littered area and get started! Not only are you helping the environment, but your’e burning off some of those extra calories from Thanksgiving’s main attractions: stuffing and gravy!

This year, why not think outside the box….and the big box retailers. Instead of spending money shopping, spend your time outside being active, and giving back!