A St. Louisan's guide to making the most of 2022

By Mallori Albright, Jeannette Cooperman, Melissa Meinzer, Mike Miller, Kamal Morgan, Katie Powers, Jen Roberts, Kelly Siempelkamp, Taylor Smith, Samantha Stevenson, Conner Tighe, Nick Tilley, Amanda Woytus

As the year comes to a close, we realize that 2021 was a vast improvement over The Year We’d All Like to Forget—though still far from ideal. After all, it started with an insurrection and was followed with new variants of COVID, which continue to remind us of the Greek alphabet and that life is far from normal. Now, as we look ahead to a new year and hope that things will get at least gradually better, we reflect on lessons learned over the past few years while mapping out a plan for making the most of 2022. 

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For additional insights on each topic, click the links to the original articles.

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Breathe. Relax. Unwind. 

The pandemic’s emphasized the importance of prioritizing mental health, as Simone Biles demonstrated on a worldwide stage. At a time when doctors and educators are seeing an unprecedented need—and many grappling with the effects themselves—it’s important to mitigate stress.

Yoga and meditation are two great ways to relax. To begin each day, Shanti Yoga owner Katie Kelly suggests a series of poses known as Sun Salutations. Or try some mindful meditation, the type you might find at Meditation Lounge. Meditation has been proven to confer a variety of physical, emotional, and cognitive benefits, such as lower blood pressure, elevated mood, and better focus. There are also ways to practice meditation while moving. Movement meditation pushes us to focus on the body as we bend down, notice the weight of the object in our hands as we pick it up, and become aware of other sensory details. (One local source for such an approach is St. Louis Ki Aikido.)

Likewise, being aware of your feelings—accepting that stress is part of being human and looking for ways to manage it—is important as we go about our everyday lives, notes Gary Morse, vice president of research and development at local mental health service Places for People. And psychiatrist Nigel Lester, director of mental health at PALM Health, offers these mindful tips:

• Let go at day’s end. Many people have complex occupations that involve a never-ending pursuit, so it’s important to learn how to switch off. “I tell people to literally say to themselves, ‘This day is done. I can do no more. God willing, I can come back tomorrow and have another try.’”

• Don’t over-schedule. Leave room for a little spontaneity and chaos. “People are way too overscheduled,” says Lester. “We’ve lost the ability to be playful and to enjoy things. People forget that being busy doesn’t necessarily mean being effective.”

• Daydream. Sometimes, it can actually be more productive to take a break. “Research shows that daydreaming and social conversations—time that might seem idle and unproductive—are actually really important for the brain,” says Lester. 

• Limit distractions. “On average, adults have way more screen time than kids,” says Lester, citing a Nielsen survey. “It’s a massive issue for health.” Instead, replace screen time with time in nature or a creative outlet, such as dancing, knitting, or writing.

• Get more involved with your food. Instead of eating fast food or processed options, learn to enjoy cooking. “You can break habits as quickly as you make them,” says Lester. Educate yourself—Caryn Dugan (a.k.a. STLVegGirl) offers helpful tips on her website, stlveggirl.com, and at The Center for Plant-Based Living, in Kirkwood—and explore the complexity of food.

• Get some rest. In such a fast-paced, results-driven world, we don’t value sleep enough. A good night’s rest—at least eight hours—can help you stay sharp throughout the day and increase productivity. Still tired or having trouble sleeping? Consider consulting a physician.

Get fit. 

It’s a cliché New Year’s resolution for a reason—fitness is both vitally important and an area that many of us neglect during the daily grind. It can also feel uncomfortable if working out isn’t already part of your routine. But don’t take it from us; take it from Nikki Finkenthal, a registered dietitian at McDaniel Nutrition Therapy, and Shred415 fitness instructor. At one time, she felt uncomfortable stepping into the gym, but she’s since perfected a routine that’s changed both her body and mindset. It involves a combo of cardio and strength training at group fitness gyms Shred415, F45 Training, and PLNK—plus an app-loaded Apple watch, a good pair of earbuds, and some favorite tunes. She also takes a sensible approach to her diet, with nutritious foods 80 percent of the time and less healthy options 20 percent of the time.

We also asked other local exercise gurus about their workout routines, particularly at home during the pandemic. Here’s how they get it done:

Cari Allen: founder, Studio 3 STL and Core 3 Fitness

• What’s in her gym: “I love to have some resistance bands, because they’re super versatile. If you can have them and a set of lighter weights and heavier weights, that’s really all you need.”
• On staying motivated: “Schedule that time and have a friend to check in with or find a group that will support you and banter back and forth with—those are the critical pieces.”

Katie Helbig: marketing director, Big River Running Company

• Her go-tos: “Aside from a good pair of running shoes, my other tools are a foam roller and R8 roller for recovery. Both rollers are essential recovery tools. You can use a foam roller to really roll out any of your major muscle groups. I do have a treadmill, but, luckily, runners can still run outside.”  
• Pro tip: “Social media is a great place for people to post about their runs and give words of encouragement. [Sharing] running journals are nice checks and balances of ‘I did it, I wrote about it, and it’s posted for people to read.’”

Joanna Haydon; spin instructor, CycleBar 314

• What she’s using: “I have bands. I think bands are awesome. I actually got my bands off Amazon for $15. They come with beginner, intermediate, advanced, and then kind of a step up from advanced. I also have 5-, 10-, and 15-pound weights, so nothing too expansive, just those three sets. I actually have a CycleBar bike at my house now, too. It’s allowed me to really feel like I can get a solid 45- to 60-minute workout in every single day.”
• On staying active: “I encourage a lot of my friends who do not own bikes to just listen to the class but get out and move. If you don’t have a bike, you can still take these online live group fitness classes; just follow along with what you would do on a bike. When I’m doing intervals, pick up your speed a little bit, whether you’re walking or running. At the end of the day, as long as you’re getting your heart rate up, that’s what really matters.”

Heath Norton: owner, TITLE Boxing Club

• What’s in his gym: “I have a kettlebell, a jump rope, resistance bands, and weighted hand wraps to add resistance for shadow boxing. They’re pretty inexpensive and portable.”
• How to make it work: “Usually when people come into the studio, this is their one hour of the day they can kind of get away from work or other stressors of life. It’s an opportunity to get a release. Stay on a schedule and keep your workouts consistent.”

Katie Schreiber: instructor, Shred415

• What’s in her gym: “All that I have are three sets of weights, mini resistance bands—you can do everything with those; my favorites to do with them are a lot of lower body work—and a bench, but you don’t even need a bench.”
• How to stay motivated: “Surround yourself with people who are going to lift you up and make you feel good about yourself. Mental health is just as important as physical health at this time, so you want to do workouts that make you feel good.”

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Oh, and be sure to stretch.

You should probably limber up before hitting the weights or hopping on the stair climber. If you really want to streeeetch like never before, there’s StretchLab, which opened its first Missouri studio last fall at 161 Lamp and Lantern Village. It promotes deep stretching not only to decrease pain, lower risk of injury, and reduce stress, but also to improve performance at work, the gym, and in everyday life. Stretches are offered in both 25- and 50-minute sessions in which a trainer—at StretchLab, they’re called Flexologists—leads clients through a warm-up and a routine targeting major muscle groups. Flexologists aim to identify tightness and imbalances in the body before preparing a regimen tailored to each client. Routines are designed to increase flexibility and develop a wider range of motion.

Embrace the outdoors.

With fresh air being at a premium, the pandemic taught us a newfound appreciation for Mother Nature. In fact, according to the Outdoor Industry Association, last year, “53 percent of Americans ages 6 and over participated in outdoor recreation at least once, the highest participation on record.” At a time when area bike stores were racing to keep up with high demand, we rolled out a guide to biking St. Louis for everyone, from beginners to pros. For those who prefer to hike, we highlighted 25 trails within a two-hour drive. We also note some alternatives: paddleboarding, rock climbing, and ziplining, as well as skateboarding, archery, and parkour. There’s also a group of St. Louisans who are passionate about getting out on the rivers and help lead excursions along the Mighty Mississippi and Big Muddy. And at a time when data shows outdoor recreation lacks diversity, some St. Louis groups are working to make outdoor spaces more inclusive. 

Discover healthy eating options. 

In the land of toasted ravioli and gooey butter cake, it can be a challenge to keep a well-balanced diet. Sometimes, simply knowing where to go is half the battle. If you’re looking to introduce some healthier options to your daily routine, consider checking out what these local staples have to offer.

• Beets & Bones: A new addition to the Clayton culinary scene, this popular spot in the former Northwest Coffee location offers more than a dozen cold-pressed juices, several kinds of regenerative bone broths, and a variety of salads and bowls, among other indulgent items, such as toasts and pasteries. Consider the Friday Feels Good (pineapple, carrot, orange, ginger, turmeric, and pearl powder) or Clean Green (bok choy, lime, apple, celery, parsley, cilantro, jalapeño, and spirulina), which offer both fun flavors and clean ingredients. 8401 Maryland.

• Hello Juice & Smoothie: Fruit-based drinks might be the main draw at this spot, nestled in the heart of The Grove, but Hello offers much more than refreshing beverages. Hungry guests will find a menu featuring bowls, waffles, toast, and oatmeal, among other offerings. The O.G. bowl features a base of açai, banana, strawberry, blueberry, and coconut milk, topped with granola, banana, seasonal berries, coconut, and honey. Made on sourdough from Knead Bakehouse, the avocado toast comes with crushed red pepper flakes, hemp hearts, salt and pepper, sunflower seeds, pumpkin seeds, cherry tomatoes. 1000 S Newstead.

• Lona’s Lil Eats: There’s much more here than merely traditional Chinese and Thai offerings. At Lona’s, 80-plus percent of the menu is vegan, with healthy additions available for spring rolls, dumplings, and more. Create an individual wrap while choosing from rice paper or a flour tortilla, adding a protein (tofu, chicken, steak, turkey, brisket, or shrimp), some filler (salad mix, stir fried rice, stir fried glass noodles, jasmine rice, and cold glass noodles), and topping it off with a sauce (spicy sesame, lemongrass pesto, smoked vinaigrette, lime-ginger peanut, or house-made barbecue) of your choice. 2199 California.

• Revel Kitchen: The business started as a concept that tailored meals to the needs of elite local athletes, but it’s since grown to satisfy active St. Louisans of all stripes. Build your own bowl by choosing a base (rice, beans, eggs, or quinoa), vegetables (carrots, zucchini, broccoli, mushrooms, collard greens, sweet potatoes), and protein (chicken, tofu, chorizo, pulled pork, beef, or salmon). Diners can also create a salad and choose from a list of fruit smoothies and cold-pressed juices. 8388 Musick Memorial; 11215 Manchester.

• Seedz Café: With a menu focused on vegan, plant-based cuisine, there are plenty of healthy options to consider here. The Rawvioli Winter Salad features beet slices stuffed with house-made walnut pesto on a bed of spinach. Among the toppings are shredded carrots, garbanzo beans, sprouts, and olive oil. Heartier menu items include the BBQ Black Bean Burger, with cheesy onion slaw, guacamole, and sauce on a multigrain bun or wrap, and the Tempeh Rebuen, which features marinated tempeh slathered with cashew cream, tomato, sauerkraut, Seedz’ own sauce and spicy brown mustard on seed bread or a multigrain wrap. 6344 S. Rosebury.

Eat better in other ways. 

Speaking of the kitchen, it’s a place where we’ve spent more time than ever during the pandemic. (Who knew bread-making would suddenly be hip again?) When it's time to indulge, elevate your menu by trying some inspired recipes from top chefs: Gerard Craft’s Eggs en Cocotte, Qui Tran’s Charred Edamame, Helen Fletcher’s Cranberry Linzer Tart. Not so keen on cooking? Here are some tips for dining out like a pro:

• Take advantage of value pricing. Ordering to-go meals à la carte from restaurants can get expensive. Many restaurateurs have adapted by offering affordably priced family meals. The model works especially well for Italian cuisine, but finer-dining restaurants have responded with equally tempting offers. (Big Sky’s Meal Deal mania, for instance, includes a grilled mushroom and beef meatloaf dinner with tomato soup, crab cakes, and two sides.) Carnivore, on The Hill, offers a dozen dinner selections for two or four people, and the venerable Sidney Street Bistro weighs in with Dinners for Two that include two entrées, two sides, two house salads, and two nut-free chocolate chip cookies.

• Toast the small things. As chefs work to re-create the restaurant experience at home, several have introduced special occasion meals to go. Blood & Sand provides several dinners for two (Date Night to Decadence) for pickup. Bulrush offers a tasting menu for pickup or home delivery. Vicia presents Curated Celebrations, a fully customized catered experience. And since March. Stone Soup Cottage has offered Cottage to Carriage service, in which the owners themselves may deliver coursed meals—complete with linen napkins, a candle, wine, and glass stemware.

• Bring the restaurant to the neighborhood. In another pivot, a neighborhood rep can arrange for a particular restaurant to deliver meals en masse on a weeknight after households place their respective orders. A similar concept, To the Table, offers a mystery meal delivery service featuring Black- and immigrant-owned restaurants, a program that’s not restricted to a specific neighborhood.

• Order directly from the restaurant. Third-party delivery services have been a boon to consumers, but restaurants are sometimes forced to raise prices by 10 to 15 percent to cover the delivery fees. (If the delivery service runs the restaurant’s online portal, customers sometimes pay the fees even when picking up.) In response, some restaurants have resorted to self-delivery, which can be faster, cheaper, more consistent, and more controllable. Before placing an online order, do some research; it could pay off.

• Look for dishes that travel well. As the pickup and delivery business grew in response to the pandemic, restaurateurs began paying more attention to food quality and to-go packaging. The menu at Akar, for example, was specifically designed for that purpose, as was every item at Tempus, chef operator Ben Grupe’s impressive new restaurant in The Grove. At Pi Pizzeria + ¡Rico!, chef Cary McDowell’s kitchen team tested French fries for days before deciding on a particular variety. McDowell also jokes that two signature items, the Rico-cini (a Mexican arancini) and his crackly fried chicken breast sandwich, “might just stay crunchy until Tuesday.” Oh, and speaking of dishes (and drinks) that travel well, while dining out, be sure to consult our guide to the top takeout in St. Louis.

Enjoy a night out.

While some restaurants have elevated takeout to new heights, it still doesn’t replace the experience of a night on the town, soaking in the atmosphere and service offered at some dining establishments. So when the time is right, take the proper precautions—mask up, pack some hand sanitizer, practice social distancing, and consider dining outside—and visit one of those new restaurants that you couldn’t visit during the pandemic. We’ve assembled a list of noteworthy new options.

Go on a date. 

Yes, it’s time to rekindle the flame after all that time at home together. Check out one of the aforementioned new eateries. Not ready for a restaurant? On an unseasonably warm winter day, pack a picnic with your finest cheeses and head for Art Hill. Still single? Here’s the new etiquette: Virtual can feel impersonal. Make sure you’re extra focused and engaged. One of the takeaways from Clare Crawley’s season of The Bachelorette is that relationships can grow really fast when you’re following your gut and ignoring every other thing (er, contestant) in sight. Also, it’s OK if the conversation starts with the pandemic, but save the doomsday small talk for instant messaging with colleagues and calls home. Instead, go for some lighthearted “Tell me what your brother does for a living,” and “What’s your zodiac sign?”

Reconnect. 

It’s probably been a while since you made small talk at a cocktail party or bar. As you begin to branch out again, here are some ways to make new friends, particularly if you’re a transplant and don’t already have a support network in St. Louis. (And on the other hand, if you’re still not ready to reconnect in person just yet, you can at least liven up your Zoom game.)

• Make it a family affair. When Spencer Page asks business clients how to integrate into the city, they tell him “they have met their friend groups through their children’s school system.” Or consider taking your fur babies to local dog parks, where you can mingle with other dog parents. Nikki Gonzalez, who moved here from San Diego, has made friends with help from her golden retriever, Louis. “It’s an easy introduction when he starts playing with someone else’s dog,” she says.

• Get moving. Want to get fit and meet friends? Consider running clubs, gym classes, or a sports league. Nathaniel Madonna has grown closer to colleagues since joining an adult soccer league at Vetta—though he admits that the team is more about fun than winning: “I bond by chirping from the bench and making people laugh. Or by sharing my beer.” His advice? “Don’t take the game so seriously.” Sara Billotti suggests hiking or biking, because there are “so many people in parking lots to chat with.”

• Give back. When she moved here from Southern California, in 2005, Carrie Gallagher Crompton says she “had zero friends and knew nothing about St. Louis except for the Arch.” Then she remembered the Junior League, a volunteer organization that includes about 500 women across the area. “It provided that instant network,” she says. Emma Klues, who works with Great Rivers Greenway, also suggests volunteering: “It’s a great way to meet people who have similar values and interests.”

• Enjoy a night out. Activity-focused options have sprouted up in recent years, among them Westport Social, the Up-Down, and Start Bar, which all offer games (including classic and arcade) and drinks. Or consider local breweries, such as The Grove’s Urban Chestnut or Maplewood’s Schlafly Bottleworks, which sometimes host popular events.

• Consider social apps. After moving here from New Mexico, Bailey Schaumburg hung out at coffeehouses and bars, hoping to meet others. “I wanted everything to feel neat and cute, like, we pass each other on the street, wave ‘Hello,’ and then we’re the best of friends.” Initially, they resisted social apps like Tinder and Bumble. Then they reconsidered: “I met one of my best friends through the app Her. We were both just looking for friends.”

Strengthen your relationship. 

If you’re married or in a relationship, the pandemic might have prompted some tense moments with the extra time together—or extra time apart. Take some advice from Marta Papa, author of 7 Secrets From the Divorce Whisperer. When she does marriage mediation (a growing trend), she refuses to rehash cause or blame. “It all boils down to balancing the power,” she says. Papa lays out three primary pitfalls in a partnership—money, sex, and in-laws—and ways to navigate them together. “People fight over the same things over and over, and there’s no answer to it,” she says. “You want to create a new future? You let each other ‘win’ half the time—and you remember that overall, you win together or you lose together.”

Create a financial game plan. 

Speaking of money, take some pointers from Matt Hall, co-founder and president of Hill Investment Group, as well as the author of Odds On: The Making of an Evidence-Based Investor and host of the podcast “Take the Long View with Matt Hall.” 

• Think longer-term. “If you think about 30 years down the road, often it allows you to go beyond whether you’re going to buy the latte.”
• Make your spending match your values. Get a savings account with a few months’ living expenses in case of an emergency and max out a workplace savings plan. Then, Hall says, “if you value food or coffee, maybe that’s where you should spend.”
• Automate everything. “Once you take the thinking away, it becomes painless to save and to give.” 
• Ignore most financial media. “Today’s paper is trying to get you to focus on the apocalypse of the day. Read the financial news for entertainment or for information, not for wisdom.”
• Plan. “I mean tax planning, estate planning, investment planning, charitable planning. If our vision for what we want to accomplish gets clearer, our decisions become easier.” 
• Embrace uncertainty. “Patient investors usually get rewarded. The people who are generally hurt during times of uncertainty are the people who act or react.” Another way to ensure a smooth ride: Invest in funds outside the U.S.
• Know how much you spend. “Use technology to better understand your spending. My two favorite apps are Personal Capital and Mint.”
• Costs matter—but they aren’t everything. “There are some things worth paying for, whether that’s an advisor, certain types of funds, or different types of tech.”

Learn how the little things can help. 

Just before the pandemic, we asked a handful of St. Louisans how they stay productive, plugged in, and get inspired. Developer Steve Smith, the visionary behind City Foundry STL, described his days as races, which take some plotting ahead of time. “A big part of setting the priorities and organizing for the week—and the day—is to understand the critical nature of all the different appointments I have,” he says. Likewise, Great Rivers Greenway CEO Susan Trautman emphasizes the importance of focus: “If you are fully present,” she says, “you can solve more than when you’ve got too many things going on in your head.” One way that Trautman and her team keep focused is following the approach laid out in Scrum: The Art of Doing Twice the Work in Half the Time by J. J. Sutherland. Six other influential St. Louisans shared their tips and tricks to everyday life as well. St. Louis on the Air host Sarah Fenske, for instance, uses NYT Cooking’s Recipe Box to help stay organized in the kitchen.

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But keep your phone in check. 

Forgive yourself if you’ve depended more than usual on technology. Getting lost in our screens has been one way in which many have retained sanity and stayed in touch with others during the pandemic. But how do you let that distraction go?

• Set an alert. If you’re the disciplined sort, most social media apps have a setting that alerts you if you’ve gone over a set time on the app. The key to success here is actually following through.
• Let your phone die, or turn it off. No, seriously, it’s freeing. There’s just something about knowing the phone is not on and that you’d have to take extra steps to use it.
• Consider why you’re reaching for your phone. Replace the mental stimulation with physical books, magazines, or crosswords. Replace the entertainment with board games, bursts of creativity in arts or crafts. Replace the connection with calling or writing a letter to a friend or loved one.

Make some memories. 

OK, you’ve laid out plans for all the predictable New Year’s resolutions. Now it’s time for some fun. Load up the kiddos, and head to some of St. Louis’ most beloved institutions, which continue to adapt with the pandemic. There are also noteworthy new options across the region: Primate Canopy Trails and Anne O’C. Albrecht Nature Playscape in Forest Park, Main Event and Maryville University Hockey Center in Chesterfield, 9 Mile Garden in South County, to name a few.

Appreciate the arts.

It might have been a while since you last went to a concert, took in a play, or attended an art exhibit opening. With no shortage of options, it might be helpful to do a quick primer on all the options, including a vast array of area museums and historic homes, as well as theaters large and small. And if you’re reluctant to venture inside a venue, you can still find some eye-popping art across town.

Take a vacation. 

One way we managed to endure all that time cooped up at home was daydreaming about where we might travel after the pandemic. And while some are still reluctant to travel overseas, there are some noteworthy escapes within a day’s drive, many that offer alfresco options. Among our favorites: imbibing along the Shawnee Wine Trail in Southern Illinois, mountain-biking and camping near the Buffalo River in northwest Arkansas, golf at Top of the Rock near Branson (where Payne’s Valley, the first public course designed by Tiger Woods in the United States, opened last year). And if you want to venture a bit farther, there are cruises from Chicago to Mackinac Island, dunes near Michigan City, Indiana, and stunning sights at Voyageurs National Park in Minnesota.

Give back. 

It’s a lesson that St. Louisans young and old have learned during the pandemic. “It’s so easy to think about your wants and needs,” one St. Louis student observed earlier this year. “When you allow your perspective to shift to helping someone else, you become more emotionally vulnerable to the challenges that others are facing.” It might be that you’re looking for ways to help Afghan refugees; the International Institute of St. Louis has expressed a continued need for employees, volunteers, donations, and other resources. Or perhaps your passion is helping address food insecurity; if so, Food Outreach, the St. Louis Area Foodbank, and Urban League of Metropolitan St. Louis are just a few organizations that have served millions of meals. As these St. Louisans demonstrate, there are myriad ways to make a difference, whatever your passion. And as you’re thinking about how to be charitable, here are some timeless, helpful insights.

Keep looking for ways to be better.

“Continuous improvement” is a common catchphrase in business books, though it’s also applicable on an individual level. At the same time we’ve seen incredible challenges over the past two years, we’ve seen incredible resilience. Some are looking out for the public good by providing essential services or stepping up to help during the pandemic. Many are working to build equity across the region. And others are envisioning bold new solutions to move the region forward. It’s a reminder that, whatever your passion and talents, we can all contribute in meaningful ways, with an eye on pushing progress.

Remember what matters.

If we’ve learned nothing else during the pandemic, it’s that life is fragile. That the time we have together is fleeting. That even in the darkest of times, we can find strength by leaning on each other. Lessons typically learned over decades were crystallized in a matter of hours, days, months. Because as much as New Year’s resolutions are often inward-facing, what typically gets in the way of happiness, as one wise St. Louisan observed, is “people thinking about themselves too much.”