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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! Source:https://journals.lww.com/acsm-healthfitness/Fulltext/2018/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2019.6.aspx Thompson, W. R. (2018). Worldwide survey of fitness trends for 2019. ACSM's Health & Fitness Journal, 22(6), 10-17.
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Wild, Wild, Wild Thoughts  Did this title put Rihanna’s voice in your head (in case you didn’t get this reference)? There’s someone else’s voice I want you to hear: your own. On a run earlier this week I was listening through Eric Thomas’ latest album and came across his concept of a two-word phrase that’s a powerful reminder to keep your dreams at the top of your mental: “wild thoughts.” He explains: “I believe that some of us have gotten so caught up with school and work, you’ve forgotten what you can do as a human…” and “Maybe because you’re a human and you’ve gotten so accustomed to human, that maybe you don’t know what you’re capable of doing as a human.” He likened the situation to the moment that you receive a new smartphone. When we upgrade phones, we’re (positively) dumbfounded at it’s speed, size, and the endless capabilities! A human, just like you, dreamed thoughts wild enough to create that same smartphone. So, what are your wild thoughts? Now, for all of this to be optimally impactful, I think it’s important for you to know who Eric Thomas is if you haven’t heard of him: Take 30 seconds to read his Wikipedia Page: High school dropout and homeless, Thomas dreamed wild thoughts of a better life. Worked 12 years toward an undergrad degree, then a masters, Thomas is now a PhD recipient, known as “The Hip Hop Preacher” and is one of the most successful motivational speakers in the game today. Peace, Love, and Wild Thoughts, Beyond the 100: Quote: “Do you know how many humans are dead before they die?” - ET Spotify Track: Wild Thoughts by Eric Thomas: https://open.spotify.com/track/34euMPJ45XhArVmWfHvxAI?si=nvN9qYAhQnef1y2dSlXkfQ Twitter Follow: https://twitter.com/ericthomasbtc
When in Doubt, Just “W.I.N.” W.I.N. - What’s Important Now. A monumental acronym that provides a mental reset and meditative focus. Deriving from former Football Coach Lou Holtz’s mentorship philosophy and his book “Winning Every Day,” he encouraged those around him to ask this question continuously. Upwards of 35 times a day from the moment you rise ‘til the moment you rest. I have an occasional tendency to make split decisions that jeopardize both my present wellbeing and/or my long-term goals… And I’m sure I’m not the only one. Writer/Public speaker Brian Willis’ hits home on this and words it better than I ever could: “The simple act of stopping to ask this question causes us to briefly pause while our mind imagines the impact of the choices we have and almost immediately brings to mind the most desirable choice. When I say most desirable I do not mean the choice that will give us the most immediate gratification. I mean the choice that will have the most positive impact for us in our lives, based on the foreseeable future. This one powerful question allows us to prioritize decisions, choices, actions, and events in our personal and professional lives. The reason What’s Important Now is such a powerful question is that it is about both the present and the future.” Beyond the 100: Video: Virginia Tech Head Basketball Coach Buzz Williams masterfully explains his WINning philosophy in one minute: https://www.youtube.com/watch?v=RZxEg-WiwII Article: Brian Willis’ full explanation of why he writes books and travels the world preaching the WINning philosophy http://www.lifesmostpowerfulquestion.com/about-win/ Book: Lou Holtz’s book “Winning Every Day” https://www.amazon.com/Winning-Every-Day-Game-Success/dp/0887309534
the big reveal
Hello and welcome to Keepin’ it 100, where I’ll reveal the secrets to life in ~100-word blogs and ~100-second vlogs! By “secrets to life” I’m obviously exaggerating… But here are some guaranteed topic genres:
Wellness (obviously), Motivation (I’m a quote junkie), Marketing (my true craft), and Features (I’ll host content-expert guests to cover other topics). If you’re wondering why I’m relevant to speak on any of these, check my bio! First up, a vlog covering my trip last week to Wilmington. Highlights included strategic planning with GWS, shooting photo/video at a Clifton StrengthsFinder lunch-and-learn hosted by Steven, and celebrating the launch of this blogspot with some beach fun! Hope you’re ready - I’m excited to keep it 100 with ya. Peace, Love, and Wellness,
(Note: I don’t own rights to the music. Song Credit - “Elephant 2k18 - Bobby Rock Remix” by Funkin Matt, Bobby Rock)
Earth Day, celebrating environmental wellness, and finding your purpose  Happy Earth Day to our big, beautiful Earth! Earth Day is a reminder that Mother Nature should not just be celebrated for one day, but all year round. Remember, momma knows best. This is the perfect time to evaluate your environmental wellness and find your purpose within your community. Here are 10 tips to help you achieve just that! Reduce 1. Transportation. You heard it from me: It’s cool to carpool. Carpooling not only saves time, money, gas, but the environment too! If carpooling isn’t realistic try walking or riding a bike instead of a driving when you have nearby destination. 2. Scoop the poop. Your dog’s poop that is! Be a good neighbor and pick up after your pooch. Odds are your neighborhood has rules that require you to. Not convinced? Their droppings if left unscooped, have the potential to transmit diseases and get into our water systems. No one wants that! Earth is our home and you wouldn’t want someone dropping off the nasties at your house. 3. Straws. Stop the suck. When ordering drinks politely decline the straw. Most of all straws end up in landfills. Like most other plastic, it can also end up in the oceans and hurt the marine life. Because of their composition, some plastic will not degrade for hundreds of years! Some places, like the Philippines are making a statement (1). However, companies like McDonald's are catching on and doing something about it (2). McDonald's is planning to trial out paper straws which can be composted. 4. Unplug electronics. Your home probably has some energy vampires. For example, do you only use your toaster every now and then, but keep it plugged in all the time? You are wasting your money. All electronics whether turned on or off use electricity if plugged in. Pull the plug when not in use, save energy, and save some money on your next bill.   5. Enroll in online billing. Save the trees and your mail carrier some time by signing up in online billing. This may seem like a small task, but all that paper really does add up over time. Reuse 6. Reusable bottle. Americans alone use over 50 billion plastic bottles a year (3)! Think about where those bottles are now: in the ocean, in a landfill, or on the sidewalk. Save yourself money, save the environment, and invest in your health by carrying a reusable bottle wherever you go. 7. Vegetation. Try your hand at gardening. Start small perhaps with house plants, then try an outdoor garden. Gardening can be a wonderful hobby that not only helps Mother Earth, but can provide you food if you plant produce. Remember, plants release oxygen and intake carbon dioxide. They are literally filters for what us humans output daily! If you have the space, try planting trees in your yard too. 8. BYOB. I’m talking about grocery bags! Get your mind off of the party scene. Reusable grocery bags are all the rage and for good reason! Invest in these bags so you don’t have to use the paper or plastic bags at the grocery store. Even better, due to the material, if you try to bring in all the bags in one trip, they are less likely to break compared to the paper and plastic ones! Recycle 9. Recycle. You’d be surprised how much recyclable material you have. If you don’t have curbside pickup, find a recycling drop off center near you. This simple step could mean what once could have been trash in a landfill will get re-purposed into something else. Ah the circle of life. Now you can walk away proudly with that warm, fuzzy feeling that you did your part. I’m proud of you for it! Replenish 10. Take care of yourself. In all this talk about taking care of your environment remember to take care of yourself first. Your closest environment is the body, in which you live you. Start there, and then treat your surroundings with love and kindness. Before you know it, you will be making big impact with small changes.  We were all put on this earth for a reason. Some people spend their whole life searching for it. Where are you on your journey and how do you want your story to be told? Your decisions and actions now, impact not only your future but the future of those who have yet to come. The power is in your hands. One action today changes the outcomes of tomorrow, and I know you’ve got it in you.  “The world doesn’t want to be saved. It wants to be loved. (That’s how you save it.)”- Unknown References Alicia EveretteA millennial wellness enthusiast trying to figure out life. Coupon Queen. Experimental Chef. Personal Trainer. Aspiring Health Coach. A guide to help you stay healthy while you werk (or work), whichever you prefer.   24 hours in a day. 9 hour work days. 2 hours for commute and meals. 7-9 hours of sleep. That leaves us with roughly 4 hours of free time. How on earth are people who work full time supposed to balance it all and be healthy? Don’t get me started if you have kids. You know what I’m talking about. Since we’re already spending a majority of our time working, we might as well make the most of it! Today’s blog will walk you through some tips to help you be healthy while working. 1. Actively commute. Ride a bike or walk if you live close enough to your workplace. If not, try parking farther away. All those extra steps add up. 2. Take the stairs. If you work in a large office, take the stairs instead of riding the elevator. 3. Drink more water. Not only is water the best beverage you can give your body, it will make you take more trips to the bathroom which equals more time being active. Staying properly hydrated has been known to curb hunger as well so keep that water bottle full and close! 4. Use the bathroom on a different floor. You never know what’s changed in a place that you don’t see every day. This will help you get out of your environment too! 5. Talk to a colleague in person. Instead of sending an email or calling, visit someone's desk to ask for that report. They'll appreciate the face to face time as well. 6. Take a stand. Stand up while you’re at talking on the phone or invest in a standing desk. If you use a laptop, try putting it on top of a crate. I did this in graduate school and it was worth it. #Healthyonthecheap 7. Set a timer. Set a timer on your computer or phone for every 30 minutes to remind you to get up or to stretch. Here are some examples of stretches you can do for at your desk. 8. Pack your lunch. Not only will this save you money it’ll give you more time to do the next tip. Packing your lunch the night before so you don’t have to worry about it in the morning is a HUGE load off your shoulders. Never worry about rushing in the morning again.  9. Take a walk after lunch. Who really takes 30 minutes to eat their food anyway? Mine is gone in about 5 or 10 minutes. If it’s a nice day, walk outside and enjoy some fresh air. 10. If your workplace has one, join their workplace wellness program. Mine has Weight Watchers! 11. Last but not least, potlucks. How does one stay on track with their goals when there’s potlucks and birthday celebrations galore?! Simple, be the person who bring the veggie or fruit tray. Lead by example! I challenge you to see how you can incorporate at least 2 of these tips this week. Happy werking! By: Alicia Everette A millennial wellness enthusiast trying to figure out life. Coupon Queen. Experimental Chef. Personal Trainer. Aspiring Health Coach. |
Who we areJust a team of round pegs in a square hole changing the world one interaction at a time. Look back at it
March 2020
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