Corporate Fitness and Active Aging

NIFS Member Speaks: Ashley Shirley, Fit After Kids

NIFS members speak

Ashley Shirley, one of our corporate fitness members out of Ohio, shares her story and the benefits of utilizing the NIFS Fitness Management staff at her onsite corporate wellness center.  After having two kids she relies on the NIFS staff for accountability and to keep her going!  

"Eating healthy and being fit was a way of life for me before having 2 kids. It was just something I wanted to do for myself. When I got pregnant with my first child I gained 75 lbs, so I went from 155 to 230 in a 9 month period. It was extremely hard on my body. After my second child I was pretty much right back to where I was after my first one. I was miserable because I knew that it wasn’t the way my body was made to be. It’s hard to work out when you have two little ones at home, so having the wellness center here at work is an extreme blessing for me. I take advantage of it every day on my lunch hour. I love the fact that we have an option to take classes if we choose to and I also take advantage of Monday boot camp and will be starting Wednesday TRX classes. Another reason I keep coming back is because I have accountability through Adrienne. She is awesome! She gives us the workout of our lives every time we walk in the wellness center. Member's Speak - AShirleyEven if I’m not taking a class with her she is always there for encouragement and to help me become the best I can be by educating me. She pushes me personally to be better than I knew I could be, and she stretches me way past my comfort zone! For her position, that’s a compliment! There isn’t a class I take that I don’t wake up the next day feeling it. She is all around a sweet person and really makes it a comfortable atmosphere to workout in. Since my last child was born last October I have lost close to 60 lbs! She has been there every step of the way cheering me on! I’m not the only one who feels this way either, we sure do love her!"

*Weight loss claims or individual results vary and are not guaranteed.

Subscribe to our blog

 

Topics: corporate wellness employee health nifs fitness management employee health and fitness NIFS member speak testimonials

Corporate Wellness: Free Workout Friday - Tabata

free workout fridayAre you looking for a new, quick, high-intensity workout routine? Then Tabata may be the training style for you! Be prepared to go all-out for short durations of time to increase your strength, while improving your cardio at the same time!  Tabata facilitates a workout which is so intense that 8 rounds will be completed in only 4 minutes! If 4 minutes are enough, then you have completed a full Tabata set, if not, choose a different exercise and repeat the Tabata!

The general set up of Tabata:

  • Go all-out for 20 seconds
  • Rest for 10 seconds
  • Repeat 8 times (8 rounds)

The key points of Tabata:

  • Do as many repetitions as possible in the 20 seconds of work.
  • Pick weights which are hard enough to make you breathless after 20 seconds, but light enough to be able to complete all 8 rounds.
  • Pick an exercise which works most of your body.
    • I.e. Kettle bell swings, squat jumps, jump lunges, step ups

Tabata Exercise Example 1 – alternate between the following two exercises

  • Round 1,3,5,7 – Squat presses with a medicine ball
  • Round 2,4,6,8 – Burpee with push up

Tabata Exercise Example 2

  • Tabata 1: Round 1-8 Squat jumps
  • Tabata 2: Round 1-8 Plank one-arm dumb bell rows
  • Add on more rounds with different exercises to increase length of workout

Remember

  • Tabata training should be intense, always listen to your body and use modified options if necessary
  • Have the proper equipment to complete the exercises, if needed
  • Not all Tabata exercises need equipment, body weight exercises can be done at home with no equipment

Have fun, work hard, be creative, and make the workout yours!  What is your favorite Tabata style workout?

Like what you just read? Click here to subscribe to the blog.

Topics: corporate wellness nifs fitness management Free Workout Friday employee health and fitness

Corporate Wellness: Free Workout Friday - Plyometrics

free workout fridayA plyometric exercise is one that includes a stretch of the muscle, followed by an explosive movement, working the power aspect of the muscle. For example, in a jump squat, you will bend the knees and  lower down towards the ground, stretching the quads and glutes, then jump straight up into the air in an explosive movement, landing back into the deep squat.

Plyometrics are found in many intense workout formats like boot camps and popular DVD series like Insanity. When plyometrics are performed over the course of 30-60 seconds, not only are the muscles being challenged, but it will become a fairly intense cardio workout as well!

Benefits of plyometrics include:

  • Higher heart rate, leading to more calorie burn
  • Increased muscle strength and power
  • Specialized training for athletes who use techniques like jumping

Here are four plyometric exercises to add into your workouts:

  1. Jump Squat
  2. Box jumps
  3. BOSU plyometric push-ups
  4. Jumping lunges

Need more ideas for changing up your routine?  Subscribe to our blog, or visit our YouTube channel for exercise demos created by our NIFS Fitness Management staff.

 

Topics: exercise at work Free Workout Friday employee health and fitness nifs fitness managment