Happy Holidays! It is officially 12 days until Christmas and it’s my favorite time of year! Everyone is so much kinder to one another, decorations warm my heart, and now that I’m older it’s one of the few times a year I get to see my family. Now as a young adult, I’ve realized the beauty of Christmas isn’t just about the gifts or Santa- it’s about how the world agrees to take some time off work and spend quality time with our loved ones. With that being said, I wanted to have some fun with this week’s blog.
I don’t know about you, but I am always going to a gazillion potlucks during the holidays. I thought, why not share 12 healthier recipe ideas to bring to your next party?? We are a wellness organization after all. Whether your office potluck assigned you hot entrees, appetizers, or desserts, we have you covered. Here we go:
1. Festive water: Regular water can get boring, add some fun and flavor by adding fresh slices of limes and whole cranberries for some holiday cheer! For some fizz, add sparkling water.
Pro Tip: Freeze the fruits and they will help the water stay cold.
2. Hot Apple Cider: Trying to warm up? Brew fresh apple cider and keep it in a crockpot.
Pro Tip: Serve with cinnamon sticks as stirrers for extra flavor.
3. Cheese and Veggie Platter: Serve fresh cut vegetables such as carrots or celery sticks and cheese for added protein.
Pro Tip: Use holiday cookie cutters such as the star or gingerbread man to make fun shapes with your cheese.
4. Skewers: Break out those toothpicks and layer up pepperoni or salami, cheese, tomatoes, and olives in any order! Who doesn’t love food on a stick??
5. Fruit: You can never go wrong with nature’s candy. A fresh fruit platter complements any food table. You can still cut them out in fun shapes as in suggestion 3.
6. Vegetable Lasagna: Lasagna can be a holiday meal if you believe in it! The colors, the flavors, the nostalgia will all be a crowd pleaser.
Pro Tip: For a healthier swap use zucchini or eggplant instead of traditional noodles.
7. Turkey Meatballs: Be the real MVP and bring protein to your potluck! Turkey meatballs are a great alternative to beef.
Pro Tip: Get creative with the sauce, perhaps a cranberry orange glaze or stick with traditional BBQ sauce.
The following veggies are in season so why not save a buck or two while you’re at it.
8. Butternut Squash Soup: Turn a winter staple vegetable into soup for a bowl of nutrients!
Pro Tip: Keep in a crockpot for it to stay warm.
9. Brussels Sprouts: Did you know boiling brussels sprouts is NOT the best way to cook them? Roasting them in the oven will change your life. Toss with olive oil, salt, and pepper and roast at a high heat; you will never go back to the boiling pot of water.
10. Green Bean Salad: Steam fresh green beans and toss with dried cranberries and your favorite nut (pistachios, walnuts, or pine nuts would go great with this.
Pro Tip: For something extra special, make candied pecans to top this green bean salad with. Roasting nuts bring out their natural oils, guaranteed to make your kitchen smell amazing! Recipe source: All Recipes
11. Christmas 7- layer Cookie Bars: Everyone will be asking for this recipe, all those textures, colors, and flavors are sure to be a hit.
Pro Tip: Cut the bars in smaller bite-size pieces to encourage mindful eating and moderation. It is Christmas after all! Recipe Source: Tablespoon
12. Gingerbread Cheesecake Dip: Serve this with graham crackers for the ultimate crowd pleaser. Recipe: Source: Food, Folks, & Fun
Food isn’t always the only thing you can indulge in this season, try fun, love, and kindness. The good news is that potlucks foster the environment for just that. Bring a dish and leave with memories.
From my kitchen to yours, Merry Christmas!
Flashback to the early 2000’s, I was a pre-teen at home on summer break carelessly flipping through TV channels trying to find something to watch. I stumbled upon TLC’s What Not To Wear with Stacy London and Clinton Kelly, and was immediately hooked! I related to the real-life fashion offenders on TV because I too, had loose baggy clothing, frumpy hair, and didn’t know how to color-coordinate with my shoes. Being an overweight child and spending a lot of time with my brother, you could say I was a tomboy. I remember wearing gym sneakers with EVERY outfit even in high school, I loved comfort over style.
I recently had an interview at a local gym for a coaching position and asked Steven, what do I wear?! That experience is the inspiration for today’s blog. If you’re a personal trainer or group fitness instructor, I’m sure the same thought has crossed your mind. The short answer is, well it depends…
Usually in the fitness industry, interviews have two parts:
This is the traditional sit down with the hiring manager and questions are asked. I say when in doubt go with business casual. For men, slacks or khakis with at least a polo or collared shirt. For women, a nice blouse with pants or a dress. If you are interviewing for management, dress business professional.
Being in the fitness industry our job to help people move so it’s only natural to make you demonstrate your skills in when hiring. With personal training, this might be a mock client situation or you may be given a scenario. With group fitness, it may be a short 5-15 minute demo class or small group training. As managers, we know within the first 10 minutes if we intend to hire you or not.
Regardless, wear clothing that looks the part. Make sure you’re not rocking that busted old free t-shirt you got in college that may or may not have an armpit hole. Try for workout shorts, capris, or leggings, and a top that isn’t too revealing (save that crop top for a rainy day). Bonus points if your outfit can match a little to show you gave some thought into your demo.
I would bring this change of clothes whether or not you know if they’d like you to be active during your interview process. Be prepared!
Thanks for tuning in to the What Not To Fear: Fitness Edition (Shirt and Shoes probably required)
Disclaimer: No copyright infringement intended. All rights to What Not To Wear belong to TLC
For the past 13 years, a worldwide fitness trends survey is conducted by The American College of Sports Medicine. Every year, health and fitness professionals look forward to this list so we can stay on top of our game for the new year. Not only is keeping up-to-date with current trends important, it is imperative to our continuing education and occupational well-being. Without further ado, I present the top 10 fitness trends below with my own little tidbits on each.
For the rest of the trends, check out the link below. Good luck with all your goals in 2019!
Thompson, W. R. (2018). Worldwide survey of fitness trends for 2019. ACSM's Health & Fitness Journal, 22(6), 10-17.
“Music such a strong word with an even stronger sound it can rumble beneath your feet, cry in your ears, take away your fears, replace them with tears a never ending cycle of life’s greatest years the innovation and creation that freshens the mind and sterilizes the soul and only you will know how far it can go it can take us away to new places that we hope will last or take us back to then and dwell in the past covering every emotion with devotion of a single word creating a time in our life and a place in our hearts from yesterday to tomorrow the music keeps playing.” -Justin Thorne
This is my favorite quote on music because it amplifies the power that music can bring. Do you work out better with or without music? Chances are the answer is better. For my fellow group fitness instructors out there, you know that music is such a strong motivator when it comes to exercise. Choosing music for a group fitness class is crucial; therefore, we’ll be going behind the mic in today’s blog so you can be the next music mogul in class.
To start off some general tips on music: make sure it is reflective of your audience and your class. For example, teaching in a campus recreation facility and retirement home would require two completely different playlists. (For more insight on teaching active agers check out Steven’s latest ACE blog here). Additionally, a zumba class has a very different tone compared to a cardio kickboxing class.
Before you even sit down to plan your workout, I want you to think about your audience, the format, the time, and the mood or effect you want your music to have on your participants. One caveat to that, if you teach to the music, meaning you follow a 32-count, then you want your music to have the appropriate beats per minute. Disclaimer: I am still learning myself but here are my general tips:
Choose a song with positive lyrics and eases participants into the workout. Some of my current favorites are:
2002 by Anne Marie Jay Pryor Remix Version
Five More Hours by Deorro and Chris Brown
Main working block
Think about the lyrics and the beat here, try to match the music to your workout intensity. Remember some people are motivated by the words of the music, the beat, or even your cues.
Dinero by Jennifer Lopez
Level Up by Ciara
Youngblood by 5 Seconds of Summer
This section of the workout should indicate a shift which is slower.
Magic by BOB
New Rules by Dua Lupa
Everyone knows when it’s cool-down time when the song is relaxing and smooth.
Colors by Jason Derulo
Love Lies by Khalid and Normani
You might be asking where do I get good fitness music: we’ve got you covered! Here are some of our favorite finds:
Fitness Music Resources
Steady130- This website offers free downloadable mixes. With numerous categories you’re bound to find a mix that fits your needs!
Yes!Go- Subscription required; however, you can edit the music to your preferred BPMs. They have pre-made mixes or you can mix your own!
Power Music- A paid app where you can get access to unlimited fitness music.
Last but not least Spotify- For all my fellow broke fitness professionals out there this is a great option. Check out my profile if you ever need some inspiration.
To continue our Hallowellness journey through the month of October, themed classes are popular around the holidays. To change things up, check out Steady130’s Halloween Bash mix to bring some fun to your next class.
I hope you learned something new and maybe you’ll get a gig as a DJ one day. For now, know you have the power of influence every time you step behind mic.
An aspiring fitness music mogul,
Disclaimer: this blog is not about hurricane safety; however, in wake of recent events I hope you know to not ride out an actual hurricane. Our thoughts and prayers are with those who are facing the effects of storms in North Carolina and Florida.
Today, we revisit Steven’s previous blog, and discuss how to be channel resilience when riding out (metaphorical) storms in your life. Whether it be a breakup, a move, a job-loss, an unexpected death in the family; we all go through storms- sometimes it sprinkles, sometimes it rains, and sometimes it just straight down pours. Resilience is the ability to not just survive difficult situations, but also thrive and be stronger because of them.
Resilience, like wellness, is not constant, it is shaped by the stage of life we’re in or what we’re going through. Like a river, it ebbs and flows.
Recently through self-reflection, I haven’t been feeling like myself. I started a 9-5 job about a month ago and am not feeling fulfilled whatsoever. However, I knew that this was getting my foot in the door and I actively sought out the opportunities I wanted. Because I “rode out my storm” of dissatisfaction, I’m thrilled to announce I will start teaching group fitness classes next week! I haven’t taught in about two months. You’re probably aware I love teaching. No matter the subject, we are always students, there is always more we can learn.
Back to the subject at hand, I also don’t feel like my true self because my wedding is less than a month away now! Let me tell you, I am not the traditional bride. I HATE wedding planning. Weddings are time consuming, expensive, stressful, and there are so many event details and moving parts. In combination, these external life factors have taken a great toll on my happiness. However, I have chosen to believe in resilience, and the power of knowing there will be an end.
In the words of our girl Kelly Clarkson, “what doesn’t kill you makes you stronger.”
After you ride out your storm, the sun will shine.
Your friend in wellness,
In last week’s blog, Steven talked about the third place. In summary, in Ray Oldenburg’s book, The Great Good Place, the third place is essential for civil society, engagement, and a sense of belonging. Typically, the first place is home, the second work or school, and the third place is a places of community life. Churches, Starbucks, recreation centers, parks, bars, movie theaters, cookouts, and barber shops are examples of third places.
When I first read Steven’s blog, I realized why I have been feeling so miserable lately….ALL my three places are changing at once! In the last two months, I left my full time job in Kentucky, moved to Cincinnati, started a part time job, and in the next month and a half I will be moving AGAIN, and getting married. A coworker put it best when she commented, “It seems you put all of life’s most stressful events and crammed them into the next 2 months.” What can I say, I have always been an overachiever.
One of my strengths via Gallup StrengthsFinder is consistency and nothing in my life has been that in recent times. Don’t get me wrong, I know all these “issues” are first-world problems; however, when it comes to mental wellness, I need to focus on my best interest. Lately, I’ve been feeling as if I don’t have a place where I belong. I feel as if I’m a world traveler who keeps getting the door slammed in my face. Thoughts fill my head of, “Why did this happen to me? How did I end up here? When will I feel like I’m living out my true purpose? When when I have a place where it feels like home?”
I don’t know the answers to those questions, I am coming to terms with that. In the storm that is my life I have always found peace at the gym. It’s where I feel I belong, where I’m in my element, where my body is doing what it’s meant to do-move. No matter where I go, I can always find a gym; it’s been there for me during breakups, schooling (I defended my thesis in one), and change.
Whether your three places have been consistent for a while or you are driving the u-haul that is life, like me, your third place is individualized to you.
When the stress of home and work become too much to bear, where do you go? The answer, that is your third place.
P.S. For those who are wondering, my other strengths are discipline, empathy, restorative, and harmony.
Your friend in wellness,
Disclaimer: This post was not paid for by Fitbit nor did they provide me with one (though I wish! Shoutout if they’re reading this and want to make me a brand ambassador)
During my move my beloved fitness tracker, Fitbit Charge HR, of 3 years finally broke. I knew it was a long time coming; the band was coming apart, the screen cracked, no matter how much I cleaned it- it smelled, and the final straw was it wouldn’t sync or charge. Devastated, I thought how will I know how many steps I took? How long did I sleep? Did I hit my 30 minutes of activity a day goal? Worst of all without my Fitbit I would be in last place in my workweek hustle challenge with my old coworkers and I couldn’t let that happen for more than a week. There is a lot of research on the effectiveness of wearable activity trackers with technology advancing.
Therefore, for today’s blog I’m going to give you my stance on physical activity trackers and a review.
After moving into my new place and researching models online I fell in love with the new Fitbit Versa. It came in so many colors, had multiple new features, and looked like an apple watch. I trotted off to Best Buy and bought the masterpiece while my credit card cried a little. But remember, health is your greatest wealth. I immediately opened it when I got home and noticed how NICCCCEEEE the packaging was! (Fitbit definitely took a note from Apple here)
Day 1- Tuesday
After 30 minutes of set up and charging, I was on my way. I was amazed at all the new functions such as apps, music, weather, etc. My favorite part is being able to choose what type of workout I’m doing such as biking, running, weight lifting, all in all this helps provide a more accurate calorie burn.
After a night of sleeping with the my Fitbit on my wrist I synced it to the app. I was shook it told me my REM, light, and dark sleep. Today I decided to get 10K steps every day so I went to the gyms and walked around my neighborhood.
I went to the park for a run and tested out those features. It gave me a mile pace and would register when I had stopped running or took a break. This little device is simply incredible.
Do I need a fitness tracker to be healthy? Of course not! I will say that it doesn’t look too shabby on my wrist though. If you’re into learning about your body, driven by competition, and interested by data then a fitness tracker is definitely for you. Nowadays there are so many out there Garmin watches, Apple watches, polar watches, etc. There’s bound to be something that fits your needs and price range.
I have always been a person who loves to learn about themselves. This Fitbit allows me to do just that. To say I am in love with this item is an understatement. I would highly recommend this Fitbit watch to anyone. It is sleek, lightweight, and has battery power for 4 days! This “accessory” has helped me stay accountable to my goals and gives me a measurement of my health.
The Fitbit Versa is absolutely something I don’t leave the house with. Because if I did, if I took steps and the Fitbit didn’t track them, did I really take steps in the first place? Questions to ponder.
Your friend in wellness,
How to Stay Healthy and Fit Traveling on the Job
Traveling for work has its perks- new people, new experiences, new cultures, or fine dining (shoutout to that per diem) etc. Working on the road could feel like constant mini vacations to some, say our principal Steven Trotter. He travels so much visiting our clients, the airlines should pay him to be a flight attendant. As a group fitness instructor, I’m sure he could choreograph a killer safety demonstration dance. This business development lifestyle can take a toll on your body if you aren’t careful. Constantly being in new environments or confined to small spaces with a lot of people (planes, trains, subways) can affect your immune system negatively and deter your healthy goal progress.
Today we have tips on how to stay healthy on the road.
The positives of never being in the same location is that you could take advantage of free gym passes. Plan ahead and research what is nearby- try a Planet Fitness, Anytime Fitness, or Life Time Fitness all in the same week.
If the weather is nice and you enjoy being outdoors, plan a hike or explore local parks.
When staying in a hotel, check out their fitness center and if it does not have what you need there are thousands of workouts on YouTube for free! Some of our favorites are Blogilates, HASfit, and The Fitness Marshall.
Regardless of what you decide, prioritize exercise to help you stay on track and if needed, plan it into your schedule.
Always have healthy snacks on hand. Non-perishable items include trail mix, dried fruit, nut butters, or protein bars. Traveling increases your chances of dehydration, be sure to drink plenty of water so your body can function optimally.
If you are living out of hotels consider traveling with a Crockpot or George Foreman Grill- just don’t set off the smoke alarm or else you may have some angry neighbors.
When eating out, ask the server to pack up half of your entree in a to-go container. That way you save half the calories and get another meal for later.
While traveling this is the time to focus on you, try to go to bed near the same time every night and aim for 7-9 hours of sleep. The best part is if you are at a hotel, crank up the AC guilt-free because you are not paying for the electricity bill. Most people sleep better in a colder room.
Even if you aren’t a business development professional, try out a few of the suggestions on your next trip and let us know how it goes. Don’t let traveling create rage against your wellness goals, after all we are all health warriors on the same fight.
Group Fitness Instructors are incredible. We get up in front of a room of strangers and take them on a transformational journey. Within seconds, we build trust with a group and never look back. We instruct, coach, push, and motivate. We plan, choreograph, and practice our classes way more hours than we actually teach. Some of us work across many gyms just to make ends meet; but the thing that keeps us going is that we have the ability to impact so many people in a short amount of time. Participants may come to class wishing they were somewhere else, yet when they leave- they feel they can conquer anything that comes their way. No one says it as well as Steven Trotter, “Group Fitness Instructors take people to a place they can’t get to on their own.”
Today we’ll share five tips to help take your group fitness game from good to great so you can keep on taking people to new heights.
1. Be a music mogul.
Music is such a powerful tool in group exercise classes- it can motivate us to push harder, bring back special memories, or make us dance. Planning music is often the element that takes the most time when planning class because the music sets the tone for the workout, it creates the an atmosphere. You are the DJ and your participants are the concert goers. To stay on top of your music game always be listening for new music, you never know what could be your next favorite burpee track.
2. Become cue master. (We aren’t talking about pool).
People are usually a combination of three different learning styles: visual, auditory, or kinesthetic. To make the most of your cueing be sure you are using a combination and variety of cueing to connect with everyone in your class. Have a rockstar participant? Next time you teach ask them to take note of what style you use the most and make it a challenge for yourself to up the other forms so you have a balanced variety. More information can be found here.
3. Never stop being a student.
Continue taking other instructors’ classes, you will always learn something new whether it be new music, a new combo or sequence, or cueing styles. Branching out of your comfort zone will continue to challenge your body. It’s always a bonus if your regulars see you in another class that they take- you become more relatable and it shows that you are just like them.
4. Create a community in and outside the classroom.
Your impact does not have to the end in the classroom, take it online. Social media, that is. For example, create an online Facebook group for your attendees. This will create a sense of community among participants and a platform where you can let people know if there will be sub or ask for feedback or song requests. Let me tell you, people love song requests and hearing their favorite in class. This is also a great way if you want to try something new in class, you can get feedback via a Facebook poll. There are so many benefits from an online group, the possibilities are endless!
Real life example: a fantastic resource for ACE Group Fitness Instructors is the online Facebook Group: https://www.facebook.com/groups/acegroupfit/?ref=bookmarks
Ask questions, listen to webinars, or just see what others are doing for their classes.
5. Seek continuing education opportunities.
Usually to keep a group fitness instructor certification, continuing education credits must be earned every two years. Although some may think that is a pain, there is benefit! This helps you stay on top of your game, keep up with current industry trends, and expose you to new things. Even if you’re taught for 30 years, there is always more to learn. So attend a refresher workout, master class, or try for another certification. For example, I am taking the ACE Health Coach Certification Exam in December (wish me luck!).
Regardless of what formats you teach, how long you’ve been teaching, what workout gear you have, or what you look like, know that your work day in and day out makes a difference in the lives of so many. Without group fitness instructors the world wouldn’t be as happy or healthy.
Thanks to all the group fitness instructors out there! We are all one family.
Be a part of something bigger.
Globetrotter Wellness Solutions (GWS) is proud to host the inaugural Collegiate Fitness Directors’ Summit to be held on July 18-19, 2019 on the beautiful coast of Wilmington, North Carolina at the Embassy Suites Wilmington Riverfront. The Summit is an opportunity for collegiate fitness directors to come together for a 2-day conference in a small scale format (30-50 attendees) to learn and grow professionally and personally. Learning modules will include topics such as business management, people management, leadership development, etc.
Prevent FOMO (fear of missing out) and join us to be part of history in the making within the health and wellness industry. GWS founder Steven Trotter, saw a need to bring collegiate personnel together in a smaller setting during the time of year where most planning in the collegiate world gets done-SUMMER. Your Summit attendance will allow you to learn best practices, gain knowledge and resources, and connect with others just like you on a personal and professional level. We hope the connections you make in Wilmington extend beyond boundaries and act as career resources. The ultimate end result of this event is for you to be able to bring back your new found knowledge and put it into practice right away despite your setting or situation. Globetrotter Wellness Solutions strives to bring you local solutions that make a global impact. Our goal is to help you achieve yours.
Where do I sign up?
Register today at http://www.globetrotterwellness.com/summit
Feel free to connect with us: http://www.globetrotterwellness.com/connect
About Globetrotter wellness solutions
Globetrotter Wellness Solutions, LLC is a consulting company dedicated to the mental and physical growth of our clients and the advancement of the health and wellness industry. Our mission is to take people to a place they can’t get on their own. We accomplish this by providing a variety of quality solutions to help our clients reach their goals through continuing education and staff & organizational development. We view wellness in 5 categories of well-being as defined by Gallup: Career/Purpose, Social, Financial, Community, and Physical. Let us help you elevate your levels of well-being to new heights.
Who we are
Just a team of round pegs in a square hole changing the world one interaction at a time.
Look back at it