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. Fitness 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. Food 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. Sleep 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.
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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) 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. Much love, Keepin' It 100 with Willy T. “Never stop learning, because life never stops teaching.” In my life, photography provides a healthy combination between a workplace duty and fulfilling free-time hobby. I don’t claim to be an expert, but rather a student of a craft that rewards me just for getting out there and trying to improve. (stops, breathes, and takes a moment to realize how parallel that is to wellness as a whole) This shot captures hundreds of moments in my life. I run on the American Tobacco Trail frequently, and this turn marks the halfway point of my typical training route. It’s the point where I turn the corner and remind myself that I have prepared to finish strong. It’s the beginning of that “I’m-finished-and-I’m-exhausted, but-I-just-got-better-by-trying” feeling. Hope you can connect with that as we ~turn the corner~ on our week. Peace, Love, and Wellness, Camera: DJI Mavic Pro
Aperture: f/2.2 ISO: 311 Shutter Speed: 1/13 sec Focal Length: 4.73mm 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. Why attend? 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 Questions? 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. Two weeks ago was my final day at Western Kentucky University and boy it was a memorable one: my marketing team filmed the In My Feelings Challenge, I taught one of the best classes of my life, and said “see you later” to the people who have become my family. The very next day I woke up at 6am, packed up my apartment, and cleaned it like Martha Stewart because your girl needs that security deposit back. After 6 hours of intense labor and multiple trips to and from my car the in 95 degree hot Kentucky weather-it was done. The apartment was spotless, my utilities transferred, and the car packed like tetris. Just a year ago, I was moving into my cute studio apartment and one year later I was moving out. However, all for good reason! I moved to Cincinnati, Ohio to be reunited with my fiance after enduring long distance for a year. I said my final goodbyes, downloaded podcasts, and after dropping off my spectrum modem I was on the road. Everything went smoothly and it inspired me to share some tips with you on how to stay healthy during your move. I am not perfect so I really wish I would have done some of these. Ha! Hindsight is 20/20. Before the move
Pro Tip: Pack a bag of things that you’ll need the night of. Trust me you’ll be thankful you did. The night I arrived I was looking through boxes for my toothbrush and shower items.
Whether you’re moving because you didn’t like your old place, got a new job, or going to college, etc- I hope these tips help you stay well while you unpack. Keepin' it 100 with Willy T Try something that I hope will shift your perspective. (Before reading further) Watch this video with the following question in mind: “What are you looking at?” I’m guessing most of you noted that this was a drone timelapse I captured at Wrightsville Beach. You looked at the Atlantic Ocean, waves, clouds, rocks and a boat…. The beauty of the moment shifted when I focused less on “what are you looking at?” and focused more on the question “what do you see?” In this moment, I see: vastness, motion, serenity, a beginning, and the assurance that this journey is guided. Don’t let your standard perspective dictate a standard outcome. Happy August, fam: Have a ship-ton of fun this month! Peace, love, and boat-load of joy, FEATURE: Joey Cutting on “living out your values” To keep things fresh, I’ll sporadically host “Keepin’ it 100” style writeups from colleagues, friends and celebrities. It’s only fitting that for my first feature blog I host someone who is all three! World: meet Joey Cutting. Currently serving as the Assistant Director for Western Carolina’s Catamount Club, he’s the ultimate people person. Together, we co-class-clowned our ways to masters degrees as fellow marketing graduate assistants: Joey in athletics and myself in collegiate recreation. You may know him as “Emcee Joey” rocking the mic at sporting events. He’s probably stolen the show at your local karaoke night by singing (and yes, definitely dancing to) Enrique Iglesias’ “Hero.” If you’ve ever crossed paths with him - you know he embodies the true meaning of a friend. Fortunately, he’s shared the secret to his consistent authenticity: his core values - AKA the Five F’s Filosophy. Before you just assume he’s a terrible speller, let’s let him explain why his values drive his successful life: “1. Faith Faith in myself to do the right thing, believe in my upbringing, and the values my family has instilled in me. 2. Family The driver of my success—making them proud and living up to our name through respect and love. 3. Friendship The reason why life has been enjoyable thus far, plus the social balance needed to break free from adulthood stresses. 4. Fishing My biggest hobby and contributor to my peace and well-being. When I’m on the river, I’m in my happy place. 5. Fundraising Giving back full-time in philanthropy to my passion that will always be part of who I am – collegiate athletics.” Episode 5: An Acronym That Helps Failure Make SenseI’m only a few blogs in, and I have to be honest - it’s easy for me to super-overthink these. Being limited 100 words is quite the challenge. (Especially for someone who’s rarely is at a loss for words - lol). I find myself staring at the computer screen overthinking it so much that I sometimes fail to even begin. I’m sure I’m not alone in this situation... The anxiety, overthinking, or just fear of failure causes you to shy away from trying. Here’s why I love FAILure. Often times, it’s your First (or if not your first, it’s a Further) Attempt In Learning Don’t let the fear of failure keep you from trying. I try to physically write down this acronym whenever I start a project so I’m visually reminded that life is all one big learning process. Side Note Shoutout - I’d like to thank two giants in my industry, Mirum Washington-White and Dr. R. Kevin Marbury, for teaching me this lesson. If you are like most of us you thrive in an environment when you know exactly what’s happening next on your agenda, where you have to go, and when you have to be there. We live our life attached to our Google Calendar; trust me I know. Since I launched this company little over a year ago and made the crazy (maybe courageous?) leap to quitting my full-time job with benefits to become an entrepreneur I have learned many lessons, however here are the two that stick out the most:
Today’s post is about Lesson #1. We will get to Lesson #2 in due time. We will come back later on how to trust in the Universe, but today let’s just stick to opening your mind to the idea of trusting in the Universe. A few weeks ago I started my Monday morning off just like I had intended. I got up at 6:30am and headed over to the beach for my run. I really do enjoy a nice (and short) run; it’s a great way to set your intentions for the day, clear your mind, or just be in the present. Here’s the thing about running for me, I like running alone. I tried joining a run club (okay so it did meet at local brewery...details) but group running just isn't my thing. I came back from the run to shower and grab breakfast before heading into the office. Another lesson I have learned is that I can work from home but not more than one day in a row; more to come on that later. I headed out the door just as the time I had targeted. Smooth sailing right? My plan was going as scheduled; I was going to get to the office then I had a really important conference call followed directly by going on FaceBook Live with ACE Group Fit page to talk about the 4 Tips for Making Your Next Move in the Fitness Industry. I started out to my car and that’s when it happened. It was exactly like the scene in Scary Movie 2 when Brenda is hoping that Cindy doesn’t see her because she is being chased by a skeleton. I looked across the street and there was a german shepherd mix standing at the neighbors fence. The dog made eye contact with me and came running toward me; “great, I thought; I do not have the time to be dealing with a stray dog this morning.” I walked her over to the neighbor’s house as I knew she had a dog but hadn’t seen it before; it wasn’t her dog. Now I was stuck. I couldn’t just leave the dog and she didn’t have tag on her collar. Naturally I posted in our neighborhood Facebook group to see if anyone recognized her. A neighbor suggested I take her to my veterinarian to have them scan her for a microchip but no such luck as the scan came back as no microchip detected. The vet tech said the dog was definitely well taken care of so they took pictures of her as well to share on their social media accounts. I went through all my options but decided to take her to the office with me as I am the proud dog dad to a senior dog who, in her older age, has gotten to the point where she has her four friends and doesn’t want any more new friends (i.e. I could not take the stray dog in my house with Roxy). I took the dog with the office with me, she immediately slipped out of the office and took a lap through the building getting the other dogs to bark all while people are in conference calls and such. After those shenanigans, we got her some food and water and I settled in for the calls. Contrary to my non-perfect morning, the first call went great and the Facebook Live received many views and I felt like it made me feel more “real.” It shows a normally in life; my life isn’t perfect and it’s just normal, like everyone, which usually includes daily chaos, extensive amounts of coffee, and doing your best to look like a duck floating in the water while you can’t see its feet kicking fast and furious underneath. Following the calls I took the stray dog back to the vet to board her for the evening since I had to drive back to the other side of the city to teach a fitness class and by the time that I could get back to the vet after teaching they would’ve closed. Since she wasn’t a patient of theirs I would have to pay to do a wellness exam and make sure her shots are up-to-date but they told me not to worry about it yet because we could get everything squared away when the next part of this “fly by the seat of our pants” type plan was.” I dropped her off and headed across the city to teach my class. Following the class and my world-wind of a day, the vet called me. The social media posts had been shared over a few hundred times and the owners were found. The veterinary hospital said the owners came in and picked up the dog who escaped through a hole in their backyard fence. They paid for half of the vet bill and were coming back later in the week to pay the balance. The rambunctious dog who we thought was a 2 year old puppy was actually 10 years old. I told the vet that I would be stopping by the office in the morning to pay their remaining balance. Although she told me I didn’t have to she was very appreciative that I was going to do that. We also found out a few more things about the dog. The stray’s name was “Whitney” and ironically we live in a neighborhood called Whitney Pines and I live on Whitney Dr. I’ll also always stand by the fact that Whitney Houston will always be the best singer (she also passed away on my birthday #RIPWhitney) and taught us that the only way you should sing the National Anthem at a Super Bowl is in a red, white, and blue tracksuit. After this chaotic day (which many details were left out because, well, I’ve got a blog coming out soon on customer service and this is a blog not a book) I pulled back into my driveway and just had to laugh. I am a big believer that if you trust in the Universe you will do more than survive, you will thrive. Gabby Bernstein speaks of this a lot in her book The Universe has Your Back; if you haven’t read it yet you definitely need too. However, just like adopting any healthy habit it is easy to misstep and we need to correct our footing to move forward. I felt as I haven’t been trusting in the Universe enough the past few weeks and I spent more of my energy trying to control the plan. The Universe was right; June was a really successful month for the company and we were able to impact more lives. Thanks for the lesson Whitney and for letting the world know that you can be “old” in dog years and still have a good time. |
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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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