The Struggle is Real

“It must be nice to be naturally thin.”

“You can eat that, you’re skinny”

“Oh! YOU don’t have to worry about what you eat.”

As trainers we hear these comments often.  Everyday we encourage and coach clients to live their best lives and to make good choices.  We help them decide what it means to make good choices.  We talk about food options for many different scenarios including staving off cravings, surging through the midday “slump,” and powering up for a vigorous workout.  We come up with creative, convenient, and delicious ways to replace unhealthy foods with healthier options.  We share our favorite healthy recipes and tricks to stay on track when temptation arises.  We “walk the walk and talk the talk” when it comes to eating healthy, and on the outside we may make it look easy.  BUT the struggle is real!

As a fit and active adult, Matt admits that he struggles with portion control.  When the volume of endurance activity increases, he is very hungry.  It is very easy to justify eating extra calories, and in reality the body needs the extra calories.  However, it is easy to allow yourself to eat without limits to curb the hunger.  Matt acknowledges that he needs to measure out the appropriate portions of food and work really hard to resist going back for more.  Sometimes he can talk himself out of the extra serving of pasta, and sometimes he can’t.  

Melissa confesses to repeatedly opening the pantry, looking at what’s inside, then closing the pantry -- searching for something.  She finds herself asking,”What am I looking for?” and “Am I even hungry?”  Chances are, the answer is not even in the pantry, and she isn’t even hungry.  Food can creep in as a replacement for boredom or a comfort for a stressful day.  Sometimes Melissa can close the pantry and walk away empty-handed, and sometimes she can’t. 

Logging food, counting calories, modifying unhealthy recipes, and timing out meals and snacks throughout the day is exhausting.  Erin finds herself obsessing over this process on a daily basis.  Striving to maintain the balance of calories in vs. calories out is a struggle each and every day, and the temptation of ice cream or cheesecake is always there.  Walking away from the temptation is never easy to do, but she knows she will feel better in her clothes, and during her workouts, and throughout her long days with kids, if she does.  Sometimes she can walk away from the treat, and sometimes she can’t.

So, yes, the struggle is real, and it is constant for all of us — trainers included!  We experience these feelings too, but remember that perfection is impossible and not even necessary.  As trainers, our goal is to live our best lives with balance, moderation and the occasional slice of cheesecake!

Endless Energy: Bring It ON!

Reality Check — Many of us feel tired All. The. Time. Some of us have felt this way for so long that we actually believe this is normal. Are you TIRED of feeling TIRED? 


Of course a regular and sufficient sleep schedule will help your energy levels remain consistent throughout the day. A balanced diet, proper hydration, and regular exercise will also set you up to function at your maximum potential. These are the BIG ONES, and they take time to perfect and commit to. Let’s take a look at a few easier things you can do each day to make a big difference in your energy levels. 



Let the Sun Shine In


There is nothing more invigorating than waking up to the glorious warmth and brightness of the sun. Not only does the morning sun help regulate your natural circadian rhythms, but it will also naturally refresh you and set you up for energy throughout the day. So open the blinds or get outside and soak up the sun every morning!  Expert tip (from Melissa) — if you are stuck with a string of no-sun days, you may want to get your hands on a SAD lamp to help add some “sunshine” to your day!



Take a Hike


Or a walk. Or just get your body moving a little bit. If you are feeling sluggish in the middle of the day, you can re-energize by getting up and moving around. Go outside and take a walk or stand up at your desk and do some simple stretches. Any kind of movement will get your blood pumping and wake up some mood-boosting endorphins. Added bonus — if you can get outside to move, the Vitamin D from the sun will help too!




Let it Go!


We are talking about stress now. There is no greater energy-zapper than STRESS! Stress is exhausting and it sucks up a lot of mental energy. Lowering or eliminating stress isn’t always easy, but you can try some simple strategies for short-term stress relief that may result in long-term relief if you stay consistent. Yoga and/or meditation are great tools for managing or lowering stress. In addition, a healthy diet and regular exercise will help. If you find that none of these are helpful, you may want to consider seeking help from a therapist to supply you with additional coping strategies to work through your specific sources of stress. 



Just Say NO!


To the caffeine!!!  It is natural to reach for that extra cup of coffee, when you feel like you are lagging through the day.  However this may actually be self-sabotaging when you experience the crash of the caffeine wearing off or you have a restless night’s sleep due to the late-day caffeine consumption. 



Simple Boost


Maybe you are one of the lucky ones who goes to bed on time each night, has restful sleep, exercises each day, eats a clean diet, drinks ample water, has control over stress, and limits caffeine and alcohol. But you might still need a pick-me-up from time to time.  When that time comes, listen to your favorite song, reach for an energizing fragrance or essential oil (such as cinnamon, lemon or peppermint), splash some cold water on your face, take a few long and slow deep breaths, or maybe even take a break from the task that seems to be draining your energy. 


If you want to show up well for life, then you will need to have the endurance to get through it. You don’t have to drag yourself through every hour of every day. Make a few small changes to your daily routine, keep some quick energy-boosters close at hand, and be prepared to say…. Bring It On!


Be Effortlessly Consistent

Everyone knows the myriad of health benefits that come along with regular exercise — reduced stress, improved sleep, lowered risk of many health complications, improved mood, increased energy levels, and the list goes on. But if you ask a regular exerciser why he/she chooses to workout each day, the answer is probably something much more than the well-known benefits on this list. 


Although you will receive different answers from each person you ask, there is one thing that each answer will have in common. A long-time, regular exerciser is not motivated by external factors. These people are guided by something much greater — an internal drive that is powered from within to be motivated and consistent, no matter what obstacles try to get in the way. 


Behaviors are not generally based on logic or science. They are based on feelings and emotions. It turns out that the people who wake up at 5AM to workout every day and food-log with the intention of tracking balanced macros actually enjoy doing this. That might sound crazy, but it’s true!


These people are not using willpower to wake up early each day. They are doing these things, day in and day out, because it makes them feel good and NOT doing it makes them feel not-so-great.


So it turns out there is a fool-proof way to become a person who lives a healthy lifestyle, no matter what the circumstance, for a lifetime! The key is to get yourself to a place where you actually enjoy doing these things. 


Giving up becomes very easy when you let your mistakes or short-comings define your actual ability or self-worth.  If you think… well, I am just not a morning person, so I am never going to be able to exercise every day… then you’ve given yourself the opportunity to quit or never even get started. 


It’s time to STOP belittling your efforts and shaming yourself and START finding healthier ways to reward yourself with something that is genuinely rewarding to you. Once you create this for yourself, you will be effortlessly consistent. 


So HOW exactly are you going to create/discover this healthy reward feeling for yourself? Let’s take some advice from one of the top experts in creating sustainable habits, James Clear.  


Clear suggests creating rituals or daily routines that take out the need/opportunity for making critical (and possibly impulsive) decisions, such as deciding whether or not to go to the gym each day.  Let’s take a look at one example of this.  


If you create a routine where you set out your gym clothes every night before you go to bed, you are already setting into motion your plan to go to the gym. No need to think about… should I or shouldn’t I go?  The clothes are there. You wake up. You get dressed, and you head out the door to the gym. 


Does this eliminate the possibility of bailing on your plan to go to the gym — NO! But once you consistently lay out your gym clothes the night before, get up and get dressed in the morning, and head out the door to the gym, then you’ve created and reinforced a routine much like brushing your teeth. You no longer need to choose how to start your day.  This routine is in place to remove the need to make a decision. 


Will you feel good about yourself once this routine is rock-solid and you don’t even consider bagging your plans to go to the gym each day — YES! YES! YES! Now your plans to go to the gym are not only effortless but also very rewarding. 


Willpower alone will not keep you on the path of a sustainable, healthy lifestyle.  Create routines for yourself.  Use your willpower to stick to these routines in the beginning. Then the desired intrinsic reward will ultimately outweigh any obstacle that comes your way!

Embracing the Chill



Regular exercise all year long is important — but it is particularly important in the winter months, when many people fall into a winter mood-slump. Everyone knows that regular exercise is good for your mental health.  But let’s face it — it’s easy to bail on your exercise plan when it’s cold, dreary, icy, and just plain miserable outside. 


Don’t let the harsh winter weather derail your fitness this year! There are plenty of ways to stay in shape during the long months of winter — both indoors and outdoors — if you plan ahead. 



Try an Outside Winter Sport


In Central Pennsylvania we have plenty of opportunities for outdoor winter sports!  Looking to strengthen your core and challenge your legs??? Snowboarding and downhill skiing are the answer!  Cross country skiing and snowshoeing are also great choices for burning lots of calories. All of these activities offer you the freedom of being in nature and enjoying the breathtaking scenery along the way. 


These types of snow-fueled sports are not the only way to exercise outside in the winter. It is possible to continue some of your favorite warm-weather activities, including running, walking, biking, and hiking, throughout the winter. There are just a few things to be aware of before you head out!



Layer Up!


It’s all about the gear when you are exercising in the cold. Layers are really the key to surviving anything the winter forecast throws at you. No matter what activity you plan to do, your first layer of clothing should be something that will wick away moisture (i.e. the sweat). This moisture-wicking layer will push the heat off your body and into the second layer — something like a waterproof, windproof, fleece or wool layer to offer some insulation. 


If you are doing a lower-intensity workout, such as walking, you may want to add a middle layer for extra insulation — and you can remove a layer as your temperature rises, if necessary. But be sure to put that layer back on if you start to get cold! 



Exposed Extremities 


Since blood pulls toward your core, this will likely stay warm with the appropriate layers. Your extremities — fingers, toes, and nose — will need some attention. Finding good socks, gloves, and face coverings are the key!  A breathable face mask will not only keep your nose warm, but it will also help prevent the chill from hitting your neck and running down your back.  Areas to keep in mind are the wrists and the ankles. If your gloves and socks are too short, they may leave some of your skin exposed. When the temps are really low, you will need to be certain to cover these areas to avoid frostbite —- which can start to happen after only 15-30 minutes in the extreme cold temperatures. 



Time to Move Indoors


While exercising outside in the winter is generally safe for most people, there are some days when the winter weather wins! When there is ice, the risk of slipping and falling is greatly increased. Extremely low temperatures or wind chills dipping to 0 degrees Fahrenheit or below can increase the risk of frostbite. It’s probably best to try some indoor cross training on these days!


There are also some pre-existing conditions that may not be ideal for winter weather workouts. Overexertion in cold temperatures could aggravate symptoms of certain heart conditions or asthma. If you have any of these, you should check with your doctor and maybe shift your winter training inside when winter bears down on us. 

Flex Your Risk Muscle





Settling into your comfort zone is normal. It is so easy to stay in your comfort zone and do the same things every day — and there is something to be said for having a solid routine that allows you to be healthy and productive. 


However, when you remain in your comfort zone all the time, you tend to take minimal risks which result in minimal rewards. There is a great, big world out there with so many things to experience and see — so much to explore and so many goals to achieve! With minimal effort and risk, it is impossible to reach your fullest potential and value. 


Stepping outside of your comfort zone and trying something new can be scary — but it is the universal factor for personal growth. Everyone can get stuck in their comfort zone, but deciding to get out of it will lead to great achievement. So let’s get started…


SPEAK UP

Let it be known that you want to try something new. Tell your family and tell your friends. This will offer you a bit of accountability. Put it out there! It will probably be scary, and you might not succeed (on the first try). But if you never try, you will never know your full potential, and rallying the support from your family and friends will certainly help motivate you along the way. 


MAKE A PLAN

Until you set a time and a place, your idea is just that — an idea. Bring it to life by creating a plan. When? Where? How? 


Allowing yourself to “go with the flow” without a plan will keep you flowing in the direction of your comfort zone. Create the flow toward your new ideas. Trying something new doesn’t have to be reckless. You can be a calculated risk-taker. 


STOP MAKING EXCUSES

It is easy to make excuses in a particular situation to allow yourself to get back to your comfort zone. In life there are endless opportunities to challenge yourself. If you continuously make excuses, then there is no growth. Be honest with yourself and try something new or different without the restrictions of your excuses. 


BE CONFIDENT 

Let go of what others think. Address your fears. Educate yourself on your new adventure. Life is full of unexpected and uncontrollable changes. By confidently choosing to step outside of your comfort zone, you are training yourself to better accept and adapt to the naturally occurring changes in life. 


VISUALIZE 

Picture yourself trying something new. Believe in yourself enough to make your dreams a reality. You CAN do this!


START SMALL

Start by taking baby steps out of your comfort zone. Read a new book in a different genre. Try a new recipe. Wear a new fragrance or a different shade of lipgloss. Once you feel the reality of trying these new (small) things, you will quickly start to feel more comfortable stepping out of your comfort zone. 


Now get to it…. Take a risk. Fall down. Make mistakes. Get back up and try again. Always remember that life begins at the end of your comfort zone. Make the leap and try something new in 2024!



“I’m not telling you it’s going to be easy; I’m telling you it’s going to be worth it.” 

~ Art Williams. 

Our Favorite Things: 2023 Edition

Searching for the perfect gift for everyone on your list???  We’ve got you covered with great ideas for even the most difficult people in your life!




For the Fitness Enthusiast 



Sometimes these people can be the hardest ones on your list — but not this year! 



Anyone who commutes between home, workouts, and work, probably carries some variation of a gym bag.  This bag must be stocked with the necessary essentials at all times!  Why not fill a stocking with some of our most-loved essentials?!?



Melissa loves her grippy socks, so she’s always prepared for a chilly day in the studio on the reformer — they are always in her bag!









https://bombas.com/products/womens-grippers?variant=black&size=m






Erin can’t live without her favorite dry shampoo when bouncing between life and workouts.  She loves this product from Amika and keeps it in every bag. This would be the perfect stocking stuffer for anyone with hair!











https://loveamika.com/products/perk-up-dry-shampoo?variant=39719072792642





Matt relies on nutritional supplementation from the Skratch Lab. These bars and electrolyte powders are an essential part of his workout, and they would be just the right size for any gym bag or stocking stuffer!














https://www.skratchlabs.com/products/energy-bar-sport-fuel?variant=39951831072839







Give the gift that keeps on giving — a 10-class pack for Small Group Reformer and/or CoreAlign sessions at RT+. This is the ideal stocking stuffer for anyone looking to feel good, improve posture, and get stronger. Contact us for more details!






Info@resultstrainingplus.com







For the Cook in Your Life






These people can be the most fun to shop for. There is always some new kitchen gadget or food trend to guide your shopping. This year Stephanie is dreaming of the Ninja CREAMi. You can turn just about anything into a smoothie, milkshake, ice cream or sorbet!  Who doesn’t love a sweet (and healthy) treat from time to time??  Added bonus — you can create your own concoctions to precisely meet your personal dietary needs!

















https://www.ninjakitchen.com/products/ninja-creami-7-in-1-ice-cream-maker-zidNC301?utm_source=GOOGLE&utm_medium=cpc&utm_campaign=Search_Ninja_Brand_Kitchen_Ice-Cream&utm_adgroup=Ice%20Cream_Ninja%20Creami_Alone_Exact&utm_term=ninja%20creami&gclid=CjwKCAjw7oeqBhBwEiwALyHLM37ZmrbgZINiTJtfT4EBYO4by_a9yvjWD7JP6YK_n_2Su1dlY-TH5BoCe-4QAvD_BwE&gclsrc=aw.ds










Erin has a cookbook series on her Christmas list this year! These cookbooks feature recipes designed to fuel runners or any active person.  Each cookbook includes easy to follow and delicious to eat recipes along with training tips and advice. 





















https://runfasteatslow.com/










Travis is loving this food scale when he is meal prepping! This one helps to weigh the food and calculate the nutritional information. Any health-conscious foodie will appreciate this gift!























https://greatergoods.com/products/0451











While you’re in the kitchen, Amanda recommends whipping up some immune-boosting, flu--fighting tea! Check out her favorite blend using this high quality oil of oregano!



























https://www.amazon.com/gp/product/B07G7MRZT6/ref=ppx_yo_dt_b_asin_title_o06_s00?ie=UTF8&psc=1











Tea with Oil of Oregano:










1 TBSP honey

10 drops of Oil of Oregano

Juice from 1 medium-large lemon

1-2 sliced/minced cloves of fresh garlic

1-2 inches sliced fresh ginger root

1 healthy dash of cayenne pepper

1 bag of peppermint tea

(mix with boiling water, let steep for 5-10 min)

*all ingredients have anti-viral and/or antibacterial properties











For the Fashionista










We have two amazing suggestions — and they even pair well together. 










Stephanie is loving the Avenue Wide Leg Pant from Athleta. This versatile pant is flattering on everyone!

































For Creating Hygge












Who doesn’t want to create some coziness and contentment in the dead of winter????  Erin recommends this stunning Fringe Throw Blanket by Free People to snuggle up by the fireplace on a chilly winter day. It is so soft and cozy…. One very special person on Erin’s list will be unwrapping this beauty on Christmas morning!




































https://www.freepeople.com/shop/fringe-throw-blanket/?category=SEARCHRESULTS&color=011&searchparams=q%3Dblanket%26sayt%3Dtrue&type=REGULAR&size=One%20Size&quantity=1














If you need some extra warmth on the very coldest days, Rich’s favorite heated blanket is the perfect gift!






































https://www.amazon.com/Bedsure-Heated-Blanket-Electric-Throw/dp/B0BZR6YBHK/ref=mp_s_a_1_1_sspa?crid=2CJBXPOZ2F2SO&keywords=heated+blanket&qid=1700515082&sprefix=heated+bla%2Caps%2C147&sr=8-1-spons&sp_csd=d2lkZ2V0TmFtZT1zcF9waG9uZV9zZWFyY2hfYXRm&psc=1
















Melissa found the ideal slippers to keep your feet warm and cozy all winter long! They look just like the UGG slippers, but they come in at a much more affordable price point!



























https://a.co/d/93BEvts
















And while you are snuggled up under a super soft blanket, wearing your toasty warm slippers, wouldn’t it be great to take in the comforting fragrance of a locally made candle???  Melissa loves her candles from the Belle Mercantile in Bellefonte… and she suggests you try the Cinnamon Vanilla this year!

















































If you prefer to diffuse essential oils in your home, Amanda is loving the Cloud of Protection. This mixture not only smells lovely but it is also antimicrobial.
















































https://www.etsy.com/listing/16817914/cloud-of-protection-4-oz?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=cloud+of+protection&ref=sr_gallery-1-2&edd=1&organic_search_click=1


















For the Book Lover

















Everyone at RT+ did lots of reading this year, so we have some great book recommendations for you!

















Travis read a very interesting book explaining the relationship between high level athletes and vision!  See to Play: The Eyes of Elite Athletes by Michale A. Peters stands out as a favorite for Travis. 




















































Matt hasn’t been able to put this book down — Outlive by Peter Attia. The author outlines how to eat, exercise and take care of your body and mind for longevity. It’s no surprise that Matt loves this book…. And he thinks everyone should check it out!






















































Maybe you are looking to push out of your comfort zone or needing to work through a tough time in life.  Amanda recommends The Places That Scare You by Pema Chodron. 

























































https://www.amazon.com/Places-That-Scare-You-Fearlessness/dp/1611805961/ref=sr_1_1?crid=1FYZ1349GYN9I&keywords=the+places+that+scare+you+by+pema+chodron&qid=1701129833&sprefix=the+places+that%2Caps%2C102&sr=8-1






















Melissa is an avid reader…. She has read upwards of 70 books so far in 2023!  Although it is hard for her to choose a favorite, she says it might be The Covenant of Water by Abraham Verghese. This book tells the story of an Indian family living in south west India, spanning three generations from 1900-1970s.





























































Stephanie also loves to read, and her favorite book of 2023 is also by Abraham Verghese — Cutting for Stone. This is the riveting tale of conjoined twin brothers who were orphaned at birth.  The book takes you through the boys’ many medical procedures and their life growing up in a household with the two physicians who raised them. 
































































Erin tends to reach for the lighter read, and she fell in love with Daisy Jones and The Six, after a strong recommendation from several RT+ friends. The story of this fictional rock and roll band is told in a documentary-style format. After reading the book, there is a mini-series on Amazon Prime that brings this tale to life with music and drama and fabulous time-period costumes and sets. 



































































We hope you (and everyone on your list) love our recommendations!























Foundational Training for Functional Movement


Something exciting is happening at the RT+ studio!  We are excited to be State College’s first studio to offer the CoreAlign system from Balanced Body. Maybe you’ve seen the NEW CoreAlign equipment in our Pilates room!


I first saw a CoreAlign years ago in a Pittsburgh Pilates studio, while I was doing a Pilates certification training. I was intrigued, but I didn’t have the chance to try it until quite a few years later.  Being a lover of both the Pilates method and body movement, I knew this was a modality I needed to explore! Fast forward to 2022, and we have brand new CoreAligns at RT+..... and we are ready to have YOU reap the benefits! 


The CoreAlign was invented by a physical therapist who wanted to focus on posture, dynamic alignment, standing exercises, and flowing movement patterns with his clients.  He sold his design to a large Pilates equipment company in 2010 and CoreAligns became commercially available at that time. 


The CoreAlign, with its two individually moving carts controlled by band resistance, enables a person to move while focusing on posture, core control, balance, strength, and coordination. Clients of all levels can benefit and feel the difference on the CoreAlign. Like traditional Pilates equipment, core control is key to moving on the CoreAlign, and flexibility exercises are always included. 


Unlike the reformer, with its one moving carriage, the two moving carts of the CoreAlign allow a person to move each foot, ankle, leg, arm, etc. individually rather than only together. Imagine the possibilities!!! In addition, many of the exercises are performed standing, which, let’s face it, is the position that we spend most of our time — moving functionally or performing an athletic movement.


If I had any skepticism about the CoreAlign, that was quashed when I first tried the basic exercises. After spending an afternoon learning the basics, I awoke the next morning to worked, and the “good kind of sore” abdominals.  I realized that I had not done one single crunch the day before, but only the CoreAlign exercises. Call me a believer! 


What are you waiting for?!? Schedule your private session or hop into one of our NEW Small Group CoreAlign classes today, and discover how moving your body in harmony makes you feel! 

Falling for Wellness: Going Beyond Pumpkin Spice

With summer officially behind us, it’s time to start thinking about all things fall — colorful leaves, pumpkin spice, and cozy sweaters. We all know that staying healthy throughout the fall and winter seasons can be challenging and typically calls for a little extra Vitamin D and maybe a flu shot. But there are many other things we can do to stay well throughout the season.


Fill Your Glass


First, try filling your mug each morning with a hot serving of lemon water. This works to improve digestion, boost your immune system, and is great for your complexion. 


While we are talking about skin, don’t forget to moisturize!  With the cooler, and sometimes harsh temperatures, your skin will take a beating. Dry, itchy skin is no fun, so stock up on your favorite moisturizer to last through the fall and into the winter months. 


Get Outside


Fall is also a fabulous time to be active outside. The temperature is typically very comfortable and conducive for exercise and many outdoor activities. Hiking, biking and raking leaves will keep you moving and busy. Then skiing, skating and shoveling snow will take over for the winter months. 


Make a Plan


Once winter descends upon us, it becomes easy to stay inside and hibernate. Make some plans for the cold winter months. Plan a weekend getaway. Buy tickets to go to a show or concert. Or make the decision to learn something new — sign up for an art class or learn to tap dance. Staying busy will give you something to look forward to during the shorter, darker days of winter. 


Start Cooking


We associate fall and winter with comfort foods that are typically warm and heavy (read: chicken pot pie). But there are plenty of delicious, in-season vegetables to enjoy, including pumpkin, kale, eggplant, squash, and broccoli. Spend some time finding and testing the perfect recipes for these veggies to stay on track with your meals all season. 


Time to Hunker Down


Finally, make time this fall to stock up on some good books and bubble bath! When the snow and ice leave us stuck at home, you can practice some much needed self-care while relaxing in a warm bath with a good read!

Mindful Eye Care: Nurturing Your Vision in the Modern Life


Keeping the eyes healthy is something that matters. The modern lifestyle is transforming the way the body is designed to move, and sedentary habits are a wake-up call to not take our vision for granted.


Our sight is a fundamental form of communication strongly linked with our perception; curiosity is also nurtured by this sense, and skills of exploration and problem-solving are developed thanks to the feedback present between what we experience and our brain. 


One condition that stands out as a result of performing in the digital era is eyestrain, triggered most of the time by a variety of stressors. Eyes feeling tired, or irritated after focusing for long periods on the screen, a book, or driving, experiencing headaches, blurry vision, dryness, pain, or tightness in the neck, shoulders, or back; might be some of the unpleasant symptoms that will lead you to consider in adopting new habits that bring relief and kindness to them. 


Have you ever heard about Yoga for the eyes? Did you know that it could bring good relief? Although more research is needed to back up more applications, the practice offers not just a physical benefit for the optic muscles, but the power to create a stress-free lifestyle. The exercises invite as well to draw one's attention inward, a different and healthy way to cultivate conscious well-being.


Here is a gentle sequence for you to try ...

https://yogainternational.com/article/view/4-yoga-exercises-for-eye-strain/



Some other suggestions you definitely would like to take an eye on are ...


- Opt for balanced and nutritious meals.

- Wear a pair of sunnies.

- While using devices, look away frequently. 

- Find a proper light depending on your activities.

- Take short breaks if your sight is intensely focused.

- Check air quality (indoors and outdoors).

- Observe mindfully your posture, it could be a key factor to diminish some of the symptoms too.

- Regular eye checkups.



Take it easy on your eyes and give them the love they deserve. With these simple eye care tips, you'll be seeing life with clarity and comfort. Here's to healthier, happier eyes! 😎

Drink Up!

Coffee and soda and cocktails — oh my!  Everywhere you turn there is an opportunity to indulge in a high-calorie, caffeinated or alcoholic drink. 


Most people already know water is good for the body but still don’t drink enough of it. If you’re struggling to make healthy lifestyle choices, committing to drink more water is a great place to start. 


Wake Up


Keeping your body well hydrated throughout the day can help improve your energy levels. Dehydration leads to fatigue. So water is the best energy drink — it has no calories and no caffeine!


Not only will your body feel more energized from your water-drinking habit, but your brain will too!  Water works in the brain to improve concentration and focus — so reach for that water bottle and avoid entering snooze-mode when you need to wake up your mind!


Glow Up


Once you start increasing your water consumption, you might notice an almost immediate improvement in your skin!  Lose that dull and dry look within days and notice a natural glow on your skin.


But water doesn’t just help your skin look and feel better, it will also stimulate growth in your hair follicles. The result — softer, shinier, stronger, and longer hair to go with your glowing complexion!



Rev Up


Naturally drinking more water helps with weight loss.  It helps your body feel full.  But did you know that drinking more water also helps to boost your metabolism?  Turn your body into a lean, mean, calorie-burning machine by simply drinking water each day. 



Drink Up


Now that you’re sold on drinking more water, how much should you drink? Some say eight 8-ounce glasses per day. Others say ½ ounce of water per pound of body weight. But the truth is that the daily amount of water really varies from person to person. You need to consider your age, gender, activity level, size, general health, and the climate. Pregnant and nursing moms need additional water too!



Like it or not water plays a very important role in maintaining a healthy body. Drinking water is the easiest and most cost-effective way to take care of yourself — not only is it simple, but the benefits are amazing!


Accept and Adapt for Happiness




Change is hard, but it is often necessary and out of your control. Change can be something as simple and regularly occurring as the change in your schedule when the weekend arrives, or going on vacation, or the change of seasons. Or, change can be something more significant such as the beginning or end of a school year, a new job, relocating, or a new relationship.


Keeping your life on track, sticking with your healthy habits, and remaining focused on your goals are all possible during times of change. Don’t panic! Take some time to step back and look at your current situation.  This is a great time to re-evaluate your old routines, habits, and goals. Are they serving you well?  Or are they tired and mundane? 


First thing is first — take a deep breath and be kind to yourself. Nothing good will come from frantically beating yourself up about the change or the lack of control you may be feeling. 


Create a new routine. Once you’ve determined which habits and routines are important, be sure to include them in your new daily routine and maybe even use this time of change to boost your habits, productivity, or goals. For example when the weekend comes, and your daily schedule and routine changes, use this to your advantage. If you have more unscheduled time in the day, allow yourself to get your day started a little later and enjoy some extra sleep for a slower-moving morning; build in an extra 15 minutes to your workout; or set aside some time to read for pleasure.  


Readjust your daily habits. When life changes, you might not have to completely revamp everything you do. Making small adjustments to your regular habits can be very effective. For example, as the season changes to spring or summer, use the extra daylight hours to wake up a little bit earlier to get in quick walk before work or  eat your lunch outside to gain the benefits of fresh air and Vitamin D.


Try something NEW. Seasonal changes offer a great opportunity to try new activities that can only be done in a specific season, such as skiing in the winter and outdoor swimming in the summer.  Trying a new seasonal activity offers your body the chance to cross train and avoid overuse or burnout. Changing seasons also give the chance to eat the fruits and vegetables harvested during that time. You can change up your menu options with the farmer’s market offerings. 


Stay consistent.  During times of change, it is likely that not EVERYTHING needs to change. Find the things that can stay the same, and hold on to them. Maybe when you’re on vacation, it is easy to wake up in the morning and get in your regular workout…. So do that!  Maybe when you start a new school year, it is possible to continue to prep your lunch the night before, so you have it when you need it…. Even if your lunch time has changed, you will still have your food ready to go!


Change forces you out of your comfort zone. Change means growth is happening. Whether you thrive on change or you like everything to stay the same, change can send your life and your regular routine into a tailspin. How you deal with the change is completely up to you. The better you get at accepting and adjusting to change, the happier you will be!


If You Want Time, You Must Make Time

Living a balanced life is hard, when you are being pulled in so many directions at the same time — family, faith, work, friends, health and fitness, self-care, and the list goes on. Creating balance in life is all about feeling a low-level of stress with a high sense of happiness.


It is nearly impossible to find a sense of balance leading to your own happiness without relying on some system of organization. When your living space is a mess, or you are late completing a task (such as paying the bills or wrapping up a project for work or school), or you feel like your days just come and go without actually accomplishing ANYTHING, you may feel overwhelmed, defeated, or exhausted. 


Relying on your system of organization will help to create balance in your life. If this seems overwhelming and you don’t know where to begin, just start small!


What’s Your Purpose?


The work-life balance will look different for each individual. It might even look different for the same person on different days. It is hard to create this balance and be organized, when you don’t know your purpose. What is your “why”?  What fuels your soul? Why do you do the things you do? Organizing your life and creating balance will be a lot easier when you know the answer to these questions.


Make the Commitment 


You hear it over and over — create a schedule, follow a routine, and most importantly stay committed to it!  When you are creating your schedule and routine with your values and goals as the priority, you should feel confident sticking to it and putting your foot down when outside distractions get in the way. Try making a to-do list, scheduling your workouts (much like any other appointment), writing down your goals and intentions, and accommodating time for YOU. Keep these lists close by at all times. Look at them, cross things off when they are completed, and allow your lists to dictate the direction of each day to create balance along the way.


While you are creating your schedule and routine, you will gain a sense of the tasks you CAN NOT skip and how much time to allow for each of your daily tasks/obligations. Learn to say no to the things that don’t align with your priorities, values and goals, and drop the idea of perfection — it doesn’t exist. 


Clean Up!


It would be impossible to move through your day in an orderly and organized fashion, if you are working in a disorganized and cluttered space. If you want to be your most productive self, you need to organize your space to limit distractions and improve focus. This will keep you on track with your to-do lists and goals — and ultimately create more balance in your life. 


You can do this by starting very simple:


  • Get rid of non-essentials (read: clean out the trash!)

  • Sort your things — keep all like items together

  • Find a home for everything — and always return it to the appropriate place

  • Do a quick clean-up at the end of each day — so your space is ready to go in the morning

 

Fuel Your Soul


Creating balance will feel like a juggling act on most days. Don’t let food sabotage your efforts — this is an area you can completely control. Eating can be a real stressor and cause a great feeling of disorganization, if you don’t have a plan.  Be prepared. Know when you are eating and what you will eat. Have fast, easy, and healthy snacks on hand so you can grab them quickly without putting much thought into it. 


Prioritize Your Health


In order to have an appropriate work-life balance, you must value your physical well-being. Make time for exercise each day. You will feel better and more energized to move throughout your day and stay on track to keep all the things in balance. 




Creating a sustainable and desirable work-life balance will not happen overnight. Work is a necessary part of life, but you can’t allow it to cause you to miss out on having a personal life. At the same time you can not let your personal life have a negative affect on your job. Do something today to start getting organized for balance.  Your future self will thank you for it — a balanced and happy life is something you deserve!










Feet First: Your Body’s Foundation


Whether you are a runner, a dancer, a lounger, a high-heel lover, or a person who walks or stands for any part of your day, foot pain can really slow you down. Feet are an essential part of the body. Their primary role is to hold the weight of your body while standing, walking, jumping, and running. Foot pain is a very common problem, and it can happen in any part of the foot — toes, soles, arches, heels, and the top of the foot. 


Foot pain can range from mild to extremely severe and debilitating, and any level of foot pain can seriously impact and hinder your daily life. The feet can become cramped and stiff from wearing restrictive shoes. So the first place to address foot pain is actually your shoes. 




Proper Footwear


Wearing shoes without proper support can lead to serious pain in your feet, and finding the proper fit is so important. The shoe should not be too small or too tight. An  ill-fitting shoe can not only cause pain and discomfort in your feet, you can also experience pain in your ankles, knees, hips and lower back.


When looking for a good shoe keep in mind the following:


  • Be sure to have solid support for the ankles and soles of the feet

  • Wear appropriate socks 

  • Walk around the store before purchasing the shoe to be sure it is the right fit 

  • Replace the shoes every few months because shoes can wear out that quickly 



Lace Them Up!


Once you have the perfect shoe picked out, be sure to lace it up the right way!  Avoid tying the shoes too tight. This can cause pressure on the top of the foot. You can also try lacing the shoes in a ladder pattern rather than the standard cross-cross pattern, or you can try using an elastic shoelace. 



Ditch the Heels


Many people wear high heels everyday and this causes tremendous pressure on your feet — in particular the toes. If you can not give up the heels, try to make some modifications:


  • Avoid heels higher than 2 inches

  • Look for heels with a thicker base to decrease pressure and offer better balance 

  • Opt for heels with open toes

  • Give your feet a break from the shoes throughout the day 

  • Soak your feet in a warm foot bath at the end of the day 



Strengthen and Stretch 


Stretching and strengthening your feet can go a long way to reduce pain and increase stability. Practice some of these exercises, but don’t get discouraged if you can’t do them completely.  Keep trying and your feet will get stronger and more flexible. 



Toe Spread:

Interlace your fingers between your toes (you may have to start small and work up to lacing between every toe) to improve foot mobility. Hold for at least 30 seconds on each foot. 



Single toe taps:

Sit with your feet flat on the floor. Practice lifting just the big toe, while keeping all the other toes on the floor. Then switch to keeping the big toe on the floor while lifting all of the other toes. Also try lifting one toe at a time off the floor and replacing them one at a time —  This will take some practice!



Single leg balance:

Stand on one foot. Keep your weight centered over the grounded foot and do not allow your toes to pop up. Use a chair or some other stationary object for support as needed. Hold this position for 30-90 seconds and switch to the other side. 



Roll it out:

Rolling a firm ball (such as a tennis ball) on the bottom of the feet can help with foot (and back) pain. Stand with your feet flat on the floor using a chair or some other object for support.  Carefully apply as much pressure as you can tolerate, rolling the ball back and forth from the toes to the heel. Spend time putting pressure on any areas of tension.


Expert tip: freeze a plastic water bottle and roll the bottom of your feet on the frozen water bottle to reduce pain and increase mobility. 



Calf Stretch:

Stand on a step with the balls of your feet on the widest part of the step. Slowly drop the heel down to feel the stretch in your calf. Hold for 30-90 seconds. Repeat on the other side.



Foot Stretch:

Come to your hands and knees on the floor. Flex the feet and tuck your toes under. Slowly shift your weight back into your feet and bring your hands onto your thighs as you can tolerate. If this is too much, keep your hands on the floor in front of your knees to bear some of the weight and relieve the tension in your feet. Hold for 30-90 seconds and repeat. 



Rest and Ice


At the end of the day, it feels really good to give your feet a little TLC.  Take off your shoes and socks and give your feet a break. A warm foot bath is great for tired feet. However, if you are experiencing foot pain, you can give your feet an ice bath. Soak for up to 20 minutes. 


Expert tip: to ease into the ice bath, fill a bucket with cold water, submerge your feet in the water, then dump the ice into the bucket. 



Your feet are the literal foundation of your body. Foot pain can be debilitating. But the good news is that most foot pain can be remedied with some simple changes — changing your shoes, adding in some basic stretches/exercises, and modifying daily habits. The feet are very adaptable, and you can work to improve their form and function. However if you have lingering pain after trying these tips, you may need to seek out the advice of a specialist. 


FASCIA: Everything You NEED to Know

We abuse our bodies every single day. And I’m not just talking about running, cycling, swimming, lifting, rock climbing, hiking, and all the other activities we do each day. I’m also talking about the stress we put on our bodies from sitting at a desk all day, from leaning over a laptop or phone, from sleeping on an insufficient surface, and any other position your body holds for extended periods of time on a regular basis. We need recovery time from all of these “activities.”  


Myofascial Release (aka MFR, aka Foam Rolling) is a key component for releasing chronic tension, improving range of motion, and decreasing pain. Myofascial Release is a trigger point technique used to stimulate and hydrate the fascia through pressure using props such as a foam roller or a trigger point ball.  This technique can be very painful but it can create almost instantaneous relief at times. But let’s back up for a second and answer a very important question…



WTF? (What's the Fascia?)


For many, many years fascia was basically ignored. It was regarded as insignificant, but in recent years we have become fascinated with fascia and the impact it has on the body. Fascia is a place where movement happens or where movement can be restricted. Fascia is the connective tissue network that holds our bodies together.  It is one of the largest organs of the body!  Think of it as one seamless, interwoven piece of Saran Wrap that both separates and connects all of our muscles and body parts at the same time.  It is one, large, connected system, and we must see it and treat it that way.  


As we break down each part of the body and label it as an individual part, we lose sight of the system as a whole.  Each part affects the whole and we must acknowledge that!  Our fascia largely impacts the way we move, and because it is rich in nerves and sensory receptors it largely impacts the way we feel!  It is important to care for our fascia because if neglected, it can actually cause problems including tightness, decreased range of motion, discomfort and pain.  Tightness of the fascia in one area can result in pain or tension in other nearby parts.  The more we care for our fascia the more we will move with efficiency, ease and fluidity as well as reduce our risk of injury. 



Show me the Benefits!


Evidence from scientific research suggests that self myofascial release 1) reduces tension which allows for greater range of motion, 2) reduces the risk of developing "knots" or adhesions as a result of collagen binding between layers of muscle tissue, 3) helps to reduce soreness after an exercise session, which in turn may help to aid in recovery time, and 4) promotes a feeling of relaxation which is an important psychological benefit.  We have seen time and time again with our clients how foam rolling for a brief time before working out, and for a longer time following a workout, has provided all of the above benefits.  On a personal note, I have noticed the when one part of my body feels tight and painful, foam rolling often does the trick.  Furthermore, the tight and painful part of my body quite often is not the part that needs the rolling.  For instance, pain in my low back usually crops up when I haven't been faithfully foam rolling my glutes and hips. 


How we roll at RT+


At RT Plus, foam rolling and myofascial release are a part of every clients' training program.  We have seen the benefits and pay special attention to preventative maintenance which includes teaching our clients to practice myofascial release, assigning rolling "homework" to do on their own, and incorporating preventative maintenance as needed into training sessions. If you want greater performance and less soreness at any level, you can not skip the preventative maintenance.  Our motto of "Train Smarter, Not Harder" translates into taking care of the whole body, not just training the individual parts.  And taking care of your fascia is taking care of the sum of all of the parts!


Let's get rolling!




Book Review: The Mountain is YOU

The Mountain is You is a book that aims to help people discover their highest potentials by overcoming trauma, life’s challenges, and working on emotional damages. In order to do this, we need to accept change, envision a prosperous future, and stop self-sabotage.

This book heavily focuses on the block between you and the life you want to live. The mountain is utilized to help explain how all the imperfections, experiences, insecurities, and hardship you’ve faced so far have built up in time and formed your personal challenge that you must now overcome in order to grow.

Our purpose in this life is to grow and reach our true inner potential. Whether we like it or not, we all mature every day. However, the way we react to this process will decide the success of our present and future lives. Your old self cannot sustain your new, ever changing life. In order to reach your highest potential, you must reinvent yourself. To do so, you’ll have to release trauma and your old mindset to move forward with an improved mind frame and a pure spirit. 

I absolutely LOVE this book and it was able to help me realize the excuses I like to tell myself at times and how crippling they can become when it comes to true success. 

Take a Stand on Posture


Good posture isn’t just about standing up straight and balancing a book on your head. Much of what we do in our daily lives — sit at a computer, scroll on a phone, drive, eat at the table, ride a bike, and more — contribute to the evolution of poor posture. Ultimately poor posture will lead to pain and discomfort — and I’m not just talking about back and neck pain. Postural deficiencies can also cause tension in your jaw, shoulder impingement, hip, knee, ankle and foot pain, trouble breathing, digestive problems leading to indigestion, constipation, and slow digestion, and feelings of low energy and fatigue. Yes, all of these things are directly related to your posture!


Your posture is defined by your musculoskeletal system — your muscles, bones, joints and other connective tissue that helps you to move.  Posture is the position in which you hold your body while standing, sitting, and laying down. It is defined by how your spine is aligned with your head, shoulders, and hips. Good posture is achieved by training your body to stand, sit, lay down, and move while placing the least amount of strain on your muscles and joints. 


Good news!  The first step to improving your posture is awareness — and now you are aware!  “Good posture” is quite an ambiguous term, since it looks a little different on each of us. There are many exercises and stretches you can do to improve your specific postural deficiencies. But there are a few simple habits each of us can strive to incorporate throughout the day to improve posture and decrease pain and tension. 



  • Square up when you’re sitting — avoid crossing your legs or shifting your weight to one side

  • Take a break — from long periods of sitting at a desk (or wherever you sit for extended periods of time). Take a short walk or do a few stretches to remove the tension in your back, neck and shoulders

  • Lighten your load — clean out your purse or backpack to avoid over-stressing your shoulders and back

  • Core Work — a strong core is a great support for proper posture

  • Sleep Position — use pillows to prop your body in a low stress position



It is easy to develop bad posture without even thinking about it. Over time poor posture can result in increased risk of injury, degeneration of the spine, poor balance, joint issues, and decreased mobility. Most of our postural deficiencies are simply caused by poor habits. Taking some time to be aware of your posture and incorporating some of these small changes in your daily habits can net great results!


Self-Accountability: Take Back Your Power



So, you set some goals or intentions for the New Year…. How’s that going?  A lot of people set goals or commit to bettering themselves in some way at the start of a new year. Any idea how many of those people achieve their goals or maintain their intentions for the entire year??? The answer is easy —- Not many!


This is not surprising for many reasons. Lots of people set goals. And I’m talking about the good kind of goals — realistic, measureable, and achievable goals. Some of those people even go a step further and come up with a plan to achieve their goals. These planners might even take some action and begin working on their plan. So what’s the problem?  Why are so many goals and intentions abandoned before the end of the first month of the New Year?  Another easy answer — Self-accountability. 


Self-accountability is the absolute only way we will ever achieve any of our own goals. It is saying you will do something and actually getting it done. Self-accountability is being dedicated and intentional about a task or goal. When you engage in self-accountability you have strategic follow-through.  Self-accountability is accepting the outcome of what you’ve worked for — whether it is good or bad. Not to be confused with motivation, self-accountability will surge you through the bad days when your motivation is low. 


When you practice self-accountability, you take charge of your life, achieve great things, and create better situations for yourself. It’s easy to get started adding self-accountability to your life.



Know Your Task/Goal


You must know what you need to do or what you are working toward, if you want to make any progress. Review your task list frequently to assess what you have completed and what still needs to be done. 


Set Deadlines


When you set deadlines for your tasks, this creates motivation for some and sets up a sense of urgency to complete the task. So take your task or goal list and create some deadlines for all the things on the list. A deadline or firm completion time for a task will help to avoid procrastination. Deadlines also help with time management…


Time Management


You must be able to use your time wisely to prioritize the important tasks and get to work on them. While you are managing your time, be sure not to overcommit or take on unrealistic tasks. Make the most of your time. 


Be Honest


Be honest with yourself and with others. In addition, be ready to set aside your pride. Be prepared to own your actions, admit your mistakes, apologize when necessary, and move on. Have the courage to learn from your mistakes. 


Ask yourself a few questions:


  • Is that really how this situation happened? Or is that how I want to believe it happened?

  • Are you more concerned with being right? Or with evolving as a person?

  • Is your ego getting in the way?

  • Have you placed blame on someone or something else but you should really own it?

  • What can I do to make this better?

  • What can I learn from this success/mistake?


Accountability builds trust. As you demonstrate your self-accountability, others will know they can depend on you to do what you say you are going to do. 


Find a Support Person


This support person will know your goals (maybe even share your goals), check in with your progress, and offer support and feedback when appropriate. The most basic example of using a support person to promote accountability is the workout partner.  Scheduling to meet a friend at the gym or outside for a run is a great way to stick to your exercise routine.  If you bail, you are letting your partner down. And when you both show up, it is a win for everyone! 


Make That Change


If something isn’t going right or something needs to get done, there are lots of ways to respond. You can choose to be the victim — blame others, ignore the situation, or throw up your hands and proclaim powerlessness. Or you can choose to own your behaviors, take a look at the situation, acknowledge it, find solutions, and most importantly TAKE ACTION!




“Accountability is the glue that ties COMMITMENT to RESULTS.” — Bob Proctor 








Melissa’s Book Review: Friends, Lovers, and The Big Terrible Thing


WARNING: This is not a light read. It is actually a sad story.  I watched every episode of Friends in the 90s and early 2000s and loved the characters as their lives mimicked what was happening in my life through jobs, relationships, marriage, pregnancy, etc.  I was aware that Matthew Perry had problems with addiction during his career but to read it (in my case hear it read by the author) was captivating.  In his memoir, he is honest, fesses up to his host of shortcomings (which is a light word to use) and lays out clearly the horrors of what addiction can do to one's body, one's health, one's relationships and one's life. It's simply another reminder that one can have fame, success, money, nice homes, cars, women, etc etc and it still may never feel like enough.  Do I love the things the author did and has done both to himself and to others? Absolutely not.  But I review the book not on the lying, cheating, stealing, and breaking of hearts....But on the honesty of his story and his effort that perhaps telling his story will help others fighting the same demons.

Melissa’s Book Reviews


Young Mungo
 

by Douglas Stewart


“This book ripped my heart out, tore it to tiny shreds, and then put it back again.  I cannot call it a happy, "feel good" read, in fact some of the subject matter is very depressing and upsetting. Despite that, the book is beautifully and powerfully written. By the end, there is redemption and hope.”


Black Cake 

by Charmaine Wilkerson 


“This is an amazing story of family relationships, family heritage, and family secrets. Interwoven are themes of love and forgiveness despite the secrets. The way the story weaves between past and present and over different geographic locations through time was perfect.  I couldn't put it down.”


11/22/63 

by Stephen King


“This is not a "2022 release" and though I've been meaning to read to it for a while, the length intimidated me. I'm glad I finally got to it because it is outstanding.  The main takeaway: Even if you discover that you can time travel, don't try to go back in time and mess with history! The love story underneath the thrilling suspense may or may not have made me shed a tear by the last page.”


Tomorrow, Tomorrow and Tomorrow 

by Gabrielle Zevin


“A beautiful story about the bonds of friendship, love and partnership.  What does it mean to love and can you get past your old traumas, betrayals or disability to come full circle?  Although the plotline centers around friends who met each other playing video games and go on to develop video games, you in no way need to be a gamer or understand gaming to enjoy the story.”


The Hotel Nantucket 

by Elin Hildebrand 


“And by the way, I don't *always* go for serious literary fiction! I enjoy a fluffier beach read every now and then especially in the summer. Elin Hildebrand is my favorite author for this genre and this book did not disappoint. Chock full of dysfunction between hotel staff and hotel guests, Nantucket scenery (plus a ghost!) and I had a book to savor and not want it to end.”

Thank You 2022!

In a few short days we will be counting down the final moments of 2022 with excitement and anticipation for what 2023 might bring!  Maybe you have some big plans for the New Year? Possibly a milestone birthday or anniversary to celebrate? Or a major life event to plan and execute? Starting a new job?  Moving to a new city? Making a major change to improve the quality of your life?


Before you take on all the fabulous things that lie ahead in 2023, make some time to reflect on 2022. Take all you can from this year before sweeping it out the back door! You’ve lived with this year for 365 days, certainly you are walking away with something valuable. There are stories to tell. Lessons were learned. Memories were made. 


Here are a few questions to get you started:


  • What was the highlight of 2022?

  • Were there any major life changes this year?

  • Who came into your life this year? Who left?

  • Think of your life last year at this time. What unexpected changes occurred?

  • Did you travel this year? Where did you go?

  • What lessons or skills did you learn this year?

  • What was the lowest point of this year?

  • What are you grateful for this year?

  • Who were your most supportive friends this year?

  • What was the best book you read this year?

  • What are you proud of this year?

  • What were you frustrated with the most this year?

  • Is there something you wanted to do this year but didn’t have the chance? What was it?


Take some time and answer these questions for yourself. The answers may not jump out at you right away. You may have more than one answer to some of these questions. Embrace the highs and the lows and everything in between from 2022. Take these things with you into the New Year and use them to make even more memories, learn even more lessons, and grow with your true, authentic self in 2023.