fun

Online review of working out with Rachel Rettman

Rachel Fitness, Pilates, Workplace Wellness Leave a comment   , , , , , , , , ,

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Check out this online review of a session provided by Rachel Rettman for another fitness inustry professional

WELLO BLOG POST – PILATES/BARRE WORKOUT REVIEW

The best reviews come from those with lots of experience in the given area; in this case, getting a rave review from another fitness instructor is top notch!  To be able to help someone who knows what she is doing to get out of her comfort zone, try something new, and then receive great feedback is invaluable.  While we all love positive client feedback, and that NEVER gets old or tiresome, raves from other like-minded professionals lend an aspect of additional credibility.

Thanks for the wonderful feedback, Judy Kuan.

Check out both Rachel Rettman and Judy Kuan on Wello.com!


Values in Action – Live your Goals!

Rachel Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , ,

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When considering any life change, whether it be buying a couch or taking on an entirely new eating plan, it is important to consider the reasons behind the decision.  Do you need a new couch because the old one looks bad, or because there are springs poking you in the behind?  Is the couch you are considering comfortable or does it just look good in a living room, and what do you plan to use it for?  Will it rarely be used or will the family spend lots of time on it talking, playing games, watching movies and otherwise relating to one another?  Purchasing furniture might seem simple, but understanding your values and the WHY behind choices can make a huge impact on the final decision.

The same holds for health-based changes, such as beginning a new eating plan.  Are you doing it because you want to lose weight, feel better when you wake up, play with your kids/grand kids more easily, or to attenuate the effects of an illness or looming potential disease?  Maybe a new mom is looking to get the pre-baby body back, or an elderly person is trying to prevent hip fractures; the point is, these kinds of motivators must be internalized and understood in order to not only choose the best path, but also to stick with that path in the long run.

Whether we know it consciously or not, our underlying values drive our ability to make and stick with both (seemingly) less important decisions like purchasing a couch, and more important decisions around making fundamental healthy living improvements.  If we spend some time thinking about the drivers behind why we want what we want, the chance for long-term sustainable change and incorporation of new lifestyle habits becomes second nature.

The next time you have a sizable decision to make (we are not talking about broccoli vs. asparagus), take the time to align your personal WHY with the choices you have in front of you.  Pick the option that best represents your belief system, then sit back (on the couch) and reap the benefits of such a thoughtful investment!


Subsidies vs. Penalties…Which do you Prefer?

Rachel Fitness, Lifestyle, Wisdom, Workplace Wellness Leave a comment   , , , , ,

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When you hear the words “subsidy” and “penalty” which one are you more likely to respond to?  Do you like the idea of getting some positive assistance, or does the idea of getting docked or penalized resonate with you?  When discussing how to encourage participation in and adherence to wellness programming, subsidies and penalties are two sides of the same coin; you can either reward someone for doing the right thing (subsidy), or punish them for a lack of participation leading to poor health (penalty).  It boils down to motivation, and what motivates each individual.  In the case of workplace wellness, it also depends on what kind of a culture the employer wishes to foster.

If a company wants to promote health and wellness as positive, beneficial work-life elements, subsidizing healthy people makes sense.  If everyone starts at the same baseline, and people are rewarded for exercising, eating well, maintaining / monitoring health conditions, and stress reduction activities, those people can feel good about their accomplishments and see tangible reward for healthy living; on the other hand, people who do nothing get nothing.  Doing the reverse, punishing people for a lack of health, would seemingly create bitterness and resentment around the idea of health.

At the end of the day, companies need to align their benefits practices with overall company culture; we live in a world where fewer people fully separate from work at the end of each day as more people are working in flexible environments that inevitably create mix work and personal time together. Values-driven wellness goes beyond the office and helps employees to incorporate health into every aspect of life.

 


Wellness at Work – Let’s Take a New Approach

Rachel Fitness, Lifestyle, Nutrition, Wisdom, Workplace Wellness Leave a comment   , , , , ,

veggies and lady

 

 

 

 

 

 

 

 

 

 

 

 

Workplace wellness is a hot topic… and a burgeoning $6 billion dollar a year industry.  Unfortunately, a recent study by RAND, commissioned by the Obama Administration, concludes that wellness programming does NOT produce statistically significant benefits to employees, while costing employers, on average, $521 per employee per year.  How is this possible? How can health-promotion NOT lead to positive, measurable results?  The answer is simple – Both employers and program providers are focusing on the WRONG topics and interventions.

Typical programs are focused on short-term goals, like getting a health screening or going to the doctor; more involved programs might include smoking cessation counseling.  But trying to get blood pressure monitored without other lifestyle intervention, or getting someone to stop smoking without properly addressing the myriad behavioral issues surrounding smoking on a larger level is pointless.  Small changes may be observed, but as the RAND report shows people almost always return to their original status quo.

Programs needs to focus first and foremost on long-term health habits – creating and sustaining healthy behavior that becomes part and parcel to each person’s daily life.  Moreover, these programs need to be individualized to mesh with company culture, complete with adaptations that reflect individual employees as well as larger company value systems.  Successful programs will address the whole person, in and out of the office, and encourage camaraderie and peer support while fostering a positive environment of health.

Thus, the top 3 most important considerations for a corporate wellness program are the following:

  1. Aligning wellness programming with company culture, creating a visionary values-driven unique approach to health.
  2. Addressing the whole person, in and out of work, and providing individualized support to achieve this goal recognizing that people will have unique priorities and stressors, requiring different intervention techniques to be successful.
  3. Deliver thorough but slow and steady change – no one likes a shock to the system,so programming should reflect the pace at which buy-in is both observed and fostered.

Biometric screenings and other sophisticated-sounding but realistically underwhelming tools are a thing of the past; from here on out wellness providers must stay focused on meaningful, values-driven programming if they are to prevent, or even reverse, the upward trend of obesity, diabetes, heart disease, and other (primarily) lifestyle-related illnesses.


Calories Are Not All Created Equal..Learn to Lose Weight Fast!

Rachel Lifestyle, Nutrition, Workplace Wellness Leave a comment   , , , , , , , , , , ,

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A calorie is a calorie is a…fat blasting machine! When you eat the right kinds of calories, and more importantly in the right combinations, you can turn your food into a tool for thermogenic weight loss.  This means that your own body, through efficiency and digestion, is able to burn more calories and fat than if you ate the same amount of less healthy or less productive kinds of calories.  Here are 3 things you can do today to turn your body into a fat burning machine:

  1. Eat equal parts protein and carbohydrates – when carbs and protein are in balance, it stabilizes blood sugar which prevents fat accumulation.
  2. Eat small, balanced meals 6 times a day – Eating small meals every 2-3 hours keeps your body on its toes and in a state of digestion…this lights up the internal calorie-torching furnace that exists within all of us.  This also helps stabilize blood sugar, as mentioned before, which promotes a sense of satiety and keeps the body regulated as far as knowing that the next meal is right around the bend.
  3. Healthy fats, in moderation, are our friends – Healthy fats, such as nuts, olive oil, oily fish and avocado are a boon to health; fat aids in nutrient absorption and also promotes a feeling of fullness.  Make sure not to go crazy with the trail mix, though; each handful can easily have 200 calories and it adds up fast!  A 1/2 ounce portion of your choice of nuts makes a great snack.

Start small…Pick one of these items and do it for a week or two…then do the next, then finally the third.  Making small, steady change leads to a lifetime of good habits!

Check back for tips on how to put these principles to work while on the go, or at the office!

almonds-superfood


Workplace Happiness…it IS a Big Deal!

Rachel Fitness, Lifestyle, Wisdom, Workplace Wellness Leave a comment   , , , ,

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In the U.S. people spend the majority of their lives at work; therefore, it makes sense to find ways to make that time enjoyable and fulfilling.  While one’s job might not always be the stuff of childhood dreams or ultimate passion, there are some things employers can do to align careers with personal goals and desires.

Check out this Huffington Post article on the topic of workplace improvements; it is full of interesting research and makes 3 important points to remember with respect to work-site health and wellness:

  1. Work-life balance is essential: We all need time to attend to personal matters and responsibilities beyond the office. Employers are smart to assist employees with the likes financial planning assistance, child care and flexible hours.
  2. Health and Safety are priorities: Workplace health and wellness programming, including fitness, nutrition, and lifestyle/stress management can mean the difference between expensive, sick employees and proactive, healthy and dedicated workers.  Investing in such programming is also a way to attract top talent!
  3. Employees need Recognition: Everyone wants to be acknowledged for a job well done, and such accolades can go a long way towards improving morale and loyalty.  People who feel good are more productive and efficient, and feeling valued also improves self esteem, which improves health.  A positive feedback loop is created!

In this day and age there are so many ways in which employers can give back to their staff…health and wellness services are one of the BEST ways to let employees know that their overall well being is of utmost importance to the company.

Improve your bottom line, figuratively AND literally, financially and physically, with health and fitness!

home-Corporate


Make Healthy Eating Fun For Kids!

Rachel Nutrition Leave a comment   , , , , , , , , , ,

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Make Healthy Eating Fun!

Instead of ‘tasting the rainbow’ according to Skittles candy, encourage kids to eat healthy by tasting the rainbow of fruits and veggies available throughout the year!  Here are some ideas for each color:

  1. Red – Strawberries, raspberries, red pepper, tomatoes, red apples, pomegranate, cherries, radishes
  2. Orange – Carrots, orange pepper, oranges, kumquats, clementines, yams, honeydew, papaya
  3. Yellow – corn, squash, yellow pepper, sweet potatoes, yellow zucchini, lemon, banana
  4. Green – broccoli, peas, green beans, green apples, kiwi, lettuces, cucumber, green grapes, pears
  5. Blue – Blueberries (can anyone think of anything else)?
  6. Purple – eggplant, grapes, marion berries, blackberries, red/purple beets, purple onion
  7. White – cauliflower, potatoes, jicama, coconut, white onion

Have fun, make it a game, and encourage suggestions from the kiddos!  Maybe they will even want to help with dinner!

 


New Class Subscription Pricing

Rachel Fitness, Lifestyle, News, Pilates, Wisdom Leave a comment   , , , , , , , , , ,

 

 

 

 

 

 

The new year is almost here and it is time to get healthy!  Check out our new subscription pricing options!!

MAT CLASSES:

  • $45/mo for all Saturday mat classes (approx. $10/class)
  • SAVE $15 and pay $120 for advance 3 month purchase (approx. $9/class)

REFORMER CLASSES:

  • $100/mo for a permanent weekly class  –  you pick the day and time, then that’s always your class! (remember some months have 5 weeks so you pay $23/class through subscription)
  • SAVE $10 and pay $190 a month for TWO weekly classes (less than $22/class)
  • SAVE $15 and pay $285 for 3 months of one weekly class (less than $22/class)
  • SAVE $35 and pay $565 for 3 months of TWICE weekly classes (less than $22/class)

These are some SWEET DEALS, and we cannot wait to have you in class getting fit and strong!

Come check out new class formats, like reformer on the jump board, or mat classes in a rotating format (props or not props, that will be the weekly question)!!

Conserve your energy, because it is almost time to tackle those new years resolutions head on.  Have fun and see you soon!

 


Foam Roller Stretching Galore

Rachel Fitness, Lifestyle, Pilates, Wisdom Leave a comment   , , , , , , , ,

 

 

 

 

 

 

 

We once again revisit the Foam Roller because it is one of the most versatile, beneficial inexpensive training props available.  Not only can almost anyone use it, but also it can be harnessed for both active exercise and strength-training purposes as well as stretching and relaxation.  In specific, the Foam Roller is fantastic for stretching out the spine.

Why stretch the spine?  Well…for one, it supports our head, our limbs, and many of our organs and so it needs TLC.  But more so, we spend so much time stooped over, in a state of flexion (think rounded shoulders, sitting at a desk, in front of the TV, or in the car) that moving in the opposite direction is vital to long-term spinal health and functionality.

As far as accurate, medically sound resources go, YouTube can be hit or miss; however, there are a number of short videos devoted to stretching the spine, especially in the Thoracic region (think ribcage area), that are easy to follow and impart sound advice.

Check out these spine stretches!!

If nothing else, lolling around on a foam roller for a few minutes before bed is a nice way to step away from the day and into ‘I really want to experience sleep soon’ mode.  Get ready to sleep tight…or better yet, sleep loose!

To strengthen that spine, and make those stretches even more rewarding, begin a fantastic Pilates program today! As we approach the holidays take the time to give yourself and your loved ones the gift of sound mind and body.  It will last a lot longer than a trendy sweater!

 


Food Dehydration – Fun for the Whole Family!

Rachel Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , , , , ,

Creating fun, interesting, healthy and PORTABLE snack foods can be a challenge for even the most creative people.  Carrot sticks get boring, and buying packaged snacks gets expensive!  Those amazing Kale Chips from New Seasons Market are one of the tastiest snack foods this health enthusiast has tried all year (and the best Kale Chip ever, hands down), but at $6-7 for a 2.2 oz. container it is not exactly the bang for your buck most people look for.

 

 

 

 

 

 

 

 

One idea is to dehydrate your own food!  Whether you make Kale chips or apple slices, over time you will save $$ by passing up those $8 bags of dried fruit slices.  Nesco makes some wonderful, affordable food dehydrators, with entry level models starting at under $40!  Fred Meyer also sells a good entry level model, and they often run coupons too!  Mine was purchased this past weekend for $39.99 through creative coupon use, saving $20 off of the original price of $59.99.

Once you have your dehydrator, grab some apples, some peaches, some strawberries, and a big bunch of kale and get cracking; all the instructions for how to dehydrate come with the appliance, but please remember this IMPORTANT FACT: Despite what the directions say, you need to keep temperatures under 125 degrees Fahrenheit in order to maintain nutrient profiles; heats above 125 zap vitamins and minerals and begin to degrade foods.  You can even make beef or turkey jerky and bring healthy protein snacks to work without all of the preservatives found in any mass market jerky product.

This is a fun activity for the whole family, and a way to create a conversation around healthy snacking.  So have fun with it!!


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