Keepin' It 100 with Willy T.
As the calendar year comes to a close, I’m focusing my blog on healthy goal-setting for those who are looking to make new commitments to themselves when the ball drops at Times Square in 13 days.
To cap off the series and as we head into the new year, I thought it would be beneficial to share goals from the awesome humans who make up the Globetrotter Wellness Team. 2018 was a wildly successful one for GWS, and lots of things are headed in the right direction for 2019. But first, I wanted to share some goals from the humans behind the organization.
Steven Trotter: Principal
One of my main goals for 2019 is to increase the brand awareness and reach for Globetrotter Wellness Solutions. I’ll take a strategic approach to this and make sure the goals and objectives align with our core mission, vision, and values. Let's breakdown the large goal:
1. Increase brand awareness and reach for Globetrotter Wellness Solutions in 2019.
1.1. Develop consistent, relevant, and accurate content to share with audiences.
1.1a. Create quarterly blog calendars with guest bloggers.
1.1b. Launch the Trotwell30 Podcast
1.1c. Create and deliver online courses
1.1d. Present at conferences around the globe.
1.2. Strengthen authentic relationships with clients, partners, and colleagues.
1.2a. Partner and sponsor events when appropriate
1.2b. Create monthly and quarterly newsletters to be delivered to clients and contacts.
1.2c. Feature clients in a spotlight on successes and achievements whether it be for personal or for work.
1.3. Grow and develop the Globetrotter Wellness Solutions team.
1.3a. Maintain constant communication with potential colleagues.
1.3b. Recruit guest bloggers to write for GWS.
1.3c. Place people in contract positions that align with their strengths.
1. Incorporating regular self care weekly.
2. Find the joy in all my jobs.
Goal: By the midpoint of the calendar year, I will have registered and completed a Spartan Race Sprint.
Goal: At the conclusion of the year, I will have a journal that completed with logged acts of kindness and entries of life’s appreciations.
Aaaaand that’s a wrap for Keepin’ it 100 with Willy T in 2018! Hopefully this series (and this blog in general) has encouraged you to think, to dream, to create, or to just have fun. Hopefully, we’ll all make 2019 the best year yet. One last quote as we ride off into the sunset:
“We only have one life and one body to care of, and we better do it right. You never know what tomorrow may bring and so we better live this life the best we can and be grateful for everything we have.”
Keepin' It 100 with Willy T
As the calendar year comes to a close, I’m focusing my blog on healthy goal-setting for those who are looking to make new commitments to themselves when the ball drops at Times Square in 19 days.
To follow along with the series, here’s Part 1.
Last week, I surveyed my followers on Instagram to get a pulse on their goal-setting habits. Here’s what I found:
Q1: “Do you write out your goals?”
Q2: What is a goal of yours as you head into the new year?
A: I’ll list below some of the most common answers:
If any of these goals sparked your creative juices or you have some personal goals in mind, it’s important to frame them in a way that they’re achievable and accountable. Here are a couple quick-read resources to help you turn those wishes into goals:
I’ll focus on putting these tactics into action and share some examples from inspirational friends and colleagues.
Peace, Love, and Wellness,
‘Tis the season! The closer we get to the holidays, the more we see about “wish lists.” I have plenty of wishes of my own, many of which these days are less product-driven and more internally-focused. I wish that I could run a little faster, that I would spend more time focusing on others, that I would read more books, etc…
One of my coworkers keeps a quote in his email signature that’s always peaked my interest: “A goal that is not in writing is only a wish.”
This series will not be a blog that encourages you to force upon yourself New Year’s Resolutions. In fact, I want to do the opposite. Over the course of my next couple blogs, I want to focus on healthy goal setting and transparently share with you my successes and learning opportunities. If you feel empowered to join me in setting goals for yourself, I’d love to hear about them along the way!
Now is a better season than ever to spend some time in thought and begin writing down wishes so they become achievable goals. Hopefully, it’ll help you go the extra mile at work, push you to be personally accountable, and reach successes you’ve always hoped to achieve.
So, my step one: Think. Put some serious time into thinking about your goals like you would a Christmas list. Step away from social media, grab a pen, and just write what comes to mind. Maybe it’s about goals, maybe it’s about thoughts, maybe it’s even a doodle for my creatives out there. Let some rough drafts drive you in the direction of beginning to think about writing down accountable goals you move forward.
Peace, Love, and Holidays,
Keepin' it 100 with Willy T.
As we’re just a few days away from Halloween and as I conclude this month’s Snickers Series (if you’re joining us late, here’s the theme I’m referencing), I jumped on the opportunity to highlight the biggest chocolate-aficionado that I know: Emma Kirwan. She also happens to be my girlfriend, and today marks 2 years that we’ve been dating.
According to Emma, her “Snickers” is going for a walk because it clears her head and helps her reset her day. In honor of that, I asked her the following questions on a recent walk as we prepare for Hallowellness:
Q: What’s your favorite Fall/Halloween tradition? Why?
A: Watching Hocus Pocus! It’s a timeless film that gets anyone in the mood for Halloween.
Q. What’s your all-time favorite Halloween costume that you’ve worn?
A. My all-time favorite was Dorothy from The Wizard of Oz when I was 6 years old. I don’t think I took off my red ruby slippers for a few days after.
Q. What’s the most embarrassing costume you’ve dressed as for Halloween?
A. I don’t think I have an embarrassing costume I’ve worn because I was always so picky when I was younger. It was a little embarrassing the amount of times I was a witch because I got to wear cool black lipstick that I would never wear on any other occasion!
Q. If you could dress as a superhero for Halloween and get to keep their superpowers, who would it be and why?
A. Wonder Woman because she is a literal goddess. She has the strength and agility that I want to acquire. Plus she’s amazing and can do anything.
Q: Here’s a scenario: While trick-or-treating, you come upon the home of a witch. She presents you with the following conundrum. The piece of candy you choose from her selection will become the only type of candy you can eat for the rest of your life. What type candy do you choose?
A. Without a doubt, it would be a Milky Way. They’re the perfect combo of chocolate and caramel, and I could probably eat a whole bag in one sitting.
Q. Settle this hot debate: Should Candy Corn be sold year-round? Why/Why not?
A. Absolutely not!! It is only good once a year, when you’re carving pumpkins or dressed in costume. Anytime else is not nearly as enjoyable.
(For the record, I completely disagree and think Candy Corn should be sold year-round. We decided to save this topic for a later discussion - ha!)
Emma is a yogi and wellness-promoting graduate student. She obtained her Bachelor’s of Social Work from James Madison University in May 2017 and is currently pursuing a Master’s in Sport and Recreation Leadership at JMU. She also serves as the Graduate Assistant for JMU’s Office of Admissions. Her two biggest loves (in no particular order) are running and donuts. She’s a Leslie Knope wannabe and aspires to work with students and spread positivity.
Thank you to everyone who has read and supported my blog throughout the Snickers Series! A special thanks to Rachel Nicely, Mark Iturriaga and Kyle Harmon for guest-writing this month.
And to Em - Happy Anniversary: You’re the real MVP!
“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,
Keepin’ it 100 with Willy T
When I moved into my full-time role at UNC, Kyle Harmon was a standout intern who showed me the ins and outs of what it truly means to be a Tar Heel. She absolutely walks the walk (maybe you’ll get the pun after reading the next paragraph) and never waivers from her positive attitude. She will definitely be back on this blog, so buckle your seat belts. Kyle keeps it REAL on this one:
“No more than three hours after Will texted me about writing for this series, I pulled my quad muscle. I was about to tell y’all how a Zumba or cycle session makes me feel like a new woman. But what happens when you can’t do the one thing that hits your reset button? It may not always be about the activity you do—maybe it’s more about being selfish, giving yourself the freedom and permission to clear your head, to breathe, to play. You can’t always go for that run, but maybe you can walk…”
Kyle is a graduate student at The University of Texas at Austin studying Public Health and Social Work. She graduated from The University of North Carolina at Chapel Hill, where she worked as a fitness instructor during her time as a student. Two years following her graduation, Kyle worked to create fitness and wellness programming at Campus Recreation and the university community as a whole. She is devoted to spreading health and happiness, and wants to create spaces for all to access opportunities to put their best foot forward, play, and prosper.
You can follow Kyle’s journey on Instagram at @kyleinharmony.
You’ve probably seen the comical Snickers commercials that revolve around this punchline:
“You’re not you when you’re hungry… Snickers satisfies.”
Here’s my favorite of the series, which was released during the 2010 Super Bowl:
I saw this again recently and it had me thinking. Metaphorically, what is my Snickers? When I’m not feeling very “me,” I prioritize getting outside to go on a run. It clears my mind, sparks my brain, and reminds me of how happy I am to be me.
So... I’m going to try something different and raise the stakes for my readers! I want to know what your “Snickers” is. What do you do to boost yourself when you’re not feeling you?
Fill out this 3-question survey. I’ll pick a random entry and mail the winner a box of Snickers. Satisfied?!
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,
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.
Keepin' it 100 with willy t.
I received some news this week that didn’t go the way I had hoped it would...
No less than an hour after being on the receiving end of this news, Twitter came through in the clutch as I randomly came across this in my feed:
(Now, please understand that I fully recognize this “storm” in my life is a mere “drizzle” compared to what many of you endure on a daily basis. With that being said, I hope this can help someone who needs to see it, just as it helped me)
“What I had hoped” and “what is best” may totally differ. Because I happened to see this in such a timely manner, my outlook on the situation changed ever so positively and drastically. I hope that by “keepin’ it 100,” it may do the same for you too.
Peace, Love, and Clear Pathways,
(Note: I did not create this graphic and am simply sharing it for the good of whomever created it)
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