Corporate Fitness and Active Aging

Surprise Group Fitness Breaks Overcome Commitment Issues

ThinkstockPhotos-119386421.jpgWe’re onto something in corporate fitness, and guess what? It involves no commitment. I know what you’re thinking; it goes against everything we’ve always said. You have to commit to a workout plan, commit to changing one thing at a time, commit to your goals, commit to this, and commit to that. No wonder we’re all scared of the “C word”!

Not only do we commit to our health journey every day and do our best, but we also have many other obligations: work schedules, family events, volunteer activities, and more. It’s a heavy load, and many feel lost without their handy planner, online calendar, phone, or other gadget to keep it all together.

We’re a society that loves to feel busy, and some even feel more empowered by the more they do. Newsflash: it’s exhausting! Add one more thing to that calendar and some feel like an overinflated balloon. We get it, or at least we’re starting to get it. How can we continue to help our clients on their health journey without breathing that one last breath of air into their already full balloon? For starters, we don’t want your commitment.

Healthy Habits Should Come Naturally

Now don’t get me wrong, committing to a healthy lifestyle is important and should never fall to the bottom of the list. However, it’s also not something you need to add to your calendar. It’s continuous and ever-evolving; so whether it’s a walk, a salad or smoothie, a few moments to breathe, refilling your water bottle, or getting enough rest, many of these things come automatically. There’s no scheduling these, and there’s no plugging them into a calendar. These are signs of a well-rounded health passage, and reassurance that it’s become somewhat instinctual to take care of your mind and body.

If you feel this way, good for you; it’s an excellent start! But what if you’re not in this boat? What if you do need these reminders? It’s just one more thing to commit to and add to the long list of things “to do.” You’re not alone. Many feel this way, and we’ve found something that alleviates the problem. Are you excited? Me too, so let’s get down to the good stuff.

Join the Impromptu Fitness Fun

Our staff are starting to do impromptu stretch breaks, brief meditation introductions, and mild exercise instruction with no obligation. That’s right, no signing up ahead of time, no paying, no email confirmation required, no Outlook invite—none of that. We’re asking you just to show up if time allows.

When, you ask, do these activities occur? The answer is “I don’t know,” and neither does our staff in many cases. They may have an hour on a Tuesday at 2pm or a Thursday at 10am. We’re looking for any free time possible, just as you are. All we’re doing is sending out and a spur-of-the-moment email to members and associates about the quick activity, and they are actually showing up! In decent numbers, too—usually more than our group exercise class participation.

Why? Well, this is my theory. First of all, we aren’t asking for a commitment. Second, I think people enjoy the element of surprise. Imagine you’re plugging away at work thinking about your schedule, upcoming calls, what’s for dinner, when do I need to pick up the kids, and suddenly you get an email that says, “Join us in an hour for a stretch break in the quad.” Your calendar looks clear, it’s only for a short amount of time, and I don’t have to change clothes, so yes I think I’ll go! Miraculously we’re opening the door to two things that most people enjoy: no commitment and a nice surprise. It seems to be well received, and anything well received is worth pursuing. As long as there is no commitment, of course. ;)

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Topics: corporate fitness NIFS healthy habits group fitness commitment

Surviving Grocery Shopping with Kids (and Instill Healthy Habits)

ThinkstockPhotos-57568291.jpgGrocery shopping takes time, preparation, patience, and organization. But throw kids in the buggy (or cart) with you, and usually you end up with a big old, stressful mess. Take it from a mom with three kids under the age of 5; I know firsthand that it can be done happily and without tantrums (well, for the most part). But it’s taken some practice.

Three Essential Grocery Shopping Rules

Our family’s weekly shopping trip is usually done all together on Sunday mornings, straight from church to the store. So as we stroll down the aisles with our two separate carts (because how else will we fit the kids and the food?), my husband and I are ready to take on the dreaded shopping trip by following these three essential rules for surviving grocery shopping with kids.

  1. Never shop hungry. If I even think about letting my kids go into that store on an empty stomach, I might as well throw up my white flag right then and there. It’s not a good idea! In fact, it’s not good for adults to go food shopping hungry, either! Research (and, well, common sense) shows you will end up with way more food than you intended, just because your judgment is impaired by hunger pangs.
  2. Be prepared. The night before or morning of, I make my meal plan for the week ahead. I decide what we are eating for every meal, taking into consideration items I have in my fridge, freezer, or pantry that need to be used up. Once the meal planning is done, my list is constructed from there. I separate my list in order of how I go through the store (my game plan, so to speak): first the produce, then the bakery, then to the deli and meats, and so on. This is obviously individual to you and your store, but if you frequent the same place each week, you catch my drift. That way each section has the items listed there I need. And it prevents me from getting to the opposite side of the store and running around like a madwoman looking for that dang ketchup I forgot!
  3. Decide how your kids can help. If you have them with you, they need to feel included (suggested mostly for ages 5 and up). This is scientifically proven to prevent the dreaded boredom that can happen halfway through your trip. Think: how can they be involved? Maybe they can count the bananas. Maybe they can find the cheapest cereal. Maybe they can find the bread with the highest fiber. Of course, this kind of thing will require some patience from you, my dear, so be patient and let them have fun with this! Maybe your child could even have a shopping list, too, that is picture based. (You surely can find this on Pinterest!)

Grocery Shopping with Children Leads to Healthy Eating and Better Nutrition

Instead of hiring your standby babysitter for the weekly food trip, I say get your whole family involved in your shopping and meal preparation. If children learn from you how to shop, prepare, and enjoy healthy foods at a young age, you are instilling healthy habits that will hopefully last their lifetime. Happy shopping!

Looking to better track your dietary habits?  Check out NIFS Dietitian, Angie Mitchell's top 4 apps for better eating!  Download by clicking below! 

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Topics: nutrition healthy habits kids healthy eating meal planning grocery shopping

A Simple Nutrition Checklist to Keep You Healthy and On the Move

couple_cooking-1.jpgMarch is National Nutrition Month! It may be time to revisit and reestablish your New Year’s diet resolutions. I wanted to pass along a basic guide to healthy eating and lifestyle habits that can also be used for weight loss.

Following is a checklist of six healthy habits to guide you on the path to better dietary health. If you are continually skipping any of these steps, you are probably missing opportunities to keep your weight in check or to keep your body healthy and your metabolism strong.

1. Drink at least 64 ounces of water a day.

Every person is different, so the need for more water comes with extra weight and increased levels of activity. But 64 ounces is a good baseline for hydration. Unsweet tea and zero-calorie drinks count. Diet sodas and coffee do not. WARNING: Don’t jump from 20 ounces a day to 64 ounces! Your bladder will not appreciate the drastic change. Instead, increase by 8 ounces every week until you reach 64 ounces.

2. Make your breakfast, lunch, and dinner plates look like the ChooseMyPlate diagram.

When trying to lose weight, go with half a plate of vegetables for meals (especially lunch and dinner) and save the fruit for snacks. Feel free to go off the beaten path and give veggies a try for breakfast. Who says you have to have breakfast food for breakfast? Try scrambled eggs with chopped veggies, or top a baked sweet potato with Greek yogurt and chopped nuts.

3. Include snacks.

If you are going 4+ hours between meals or find yourself hungry between meals, add a snack. The time between lunch and dinner is most often the biggest gap between eating during the day—sometimes 5 to 7 hours. Cravings tend to sneak up on you during this time as well. Fight cravings and trips to the vending machine by having healthy snacks readily available. Make sure they include at least two of the groups from the ChooseMyPlate diagram, such as:

  • Grain + Protein
  • Protein + Fruit or Vegetable
  • Dairy + Fruit

4. Moderate Portions.

A couple of ways to do this:

  • Use a salad-size plate instead of a regular dinner plate.
  • Track what you are eating. Use free online tools like www.myfitnesspal.com to determine how many calories, protein, carbs, and fat you are consuming. This includes weekdays and weekends. Note: Do not go below 1,200 calories without medical supervision. 
  • Women typically stay between 1,200 and 1,800 calories for weight maintenance and weight loss. Older, more sedentary women should eat closer to 1,200 calories. Younger, more active women can eat for maintenance and weight loss, eating closer to 1,800 calories.
  • Men typically fall between 1,800 and 2,200 calories for both weight loss and maintenance. Older, more sedentary men should eat closer to 1,800 calories. Younger, more active men can lose or maintain weight eating closer to 2,200 calories. Teenagers and young guys who are very active may need well above this amount. This range is relevant to those with desk jobs who get in a decent 30 to 45-minute workout during the day.

5. Make sure you are active throughout the day.

Think 3 minutes of activity (walking, walking in place, desk exercises, taking a flight of stairs up and down) for every 60 minutes of sitting. If you have time for a longer walk or workout, great!

6. Get your sleep.

Missing out on sleep can interfere with your mental acuity as well as your weight loss/maintenance efforts. Lack of sleep increases cravings for simple and refined carbohydrates that contain little nutritional value but lots of empty, unsatisfying calories. Give up the late-night shows and get your 7 to 8 hours of Zzzz’s. The benefits go well beyond more productivity at work.

***

There you have it! Were you able to check off all of the above? Great! Keep up the hard work. If not, celebrate National Nutrition Month by choosing one of the above recommendations and implementing it consistently. Once this behavior becomes second nature, adopt a new habit to practice. Remember, long-term success requires sustained practice and patience. Don’t let a small or even big bump in the road discourage you from moving forward. Your health is worth the effort!

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Topics: nutrition weight loss hydration water sleep calories new year healthy habits

NIFS: Post Game Diet Damage Control

game day foodDid you enjoy yourself a bit too much while watching the big game on Sunday night?  Did you vow to stop at three chicken wings and one beer?  Did the wings and beer turn into a dozen chicken wings, plus two pieces of pizza, and more artichoke spinach dip then you’d like to recall?  Despite our intentions to practice some self-control, we all over-do-it with food and alcohol sometimes. Don’t let one night or even several days of poor eating habits discourage you from chasing after the goals you set for yourself this year. 

 

Here is your guide to getting back on track after a night of over-indulging:

  1. Forgive yourself. No one is perfect including you.  You may feel disappointed that you ate too much, but demanding perfection of yourself isn’t going to make you feel better and it’s certainly not going to help you reach your goals. Acknowledge your feelings and move on.  You can’t change the past but you can determine how you’re going to move forward.  
  2. Don’t get on the scale.  You’ll be tempted to see what the “the damage” is by weighing yourself but if the number is up, it may only serve as more ammunition to make you feel bad.  This is not helpful if you are trying to practice step #1.   Most importantly, it’s unlikely that you actually ate enough calories to gain significant amount of body fat. So, that inflated number you may see is not a reflection of true weight-gain.  The truth is, most of the food we eat when we’re watching football is very SALTY.  Any additional pounds you might see on the scale or feel when you put on your pants likely reflects water your body is retaining because of the higher sodium foods you ate.
  3. Get back to normal.  Starting today begin eating your typically healthy diet and exercising again. “Punishing” yourself with near starvation and putting in more time at the gym for the next 24 hours is not reasonable or helpful. 

Skipping meals leads to blood sugar crashes which can send down the road of over-eating once again.  Eat a normal healthy breakfast to begin the day.  Wanting to eat a bit lighter is a good idea and may make you feel better.  Aim for fruits and vegetables and don’t be scared to include sources of protein to help maintain even blood sugar levels throughout the day.  And finally get rid any left-overs that may be in the house and calling your name.  I suggest storing them in the trash can!

When it comes to getting back to your exercise routine you may not feel like completing that two mile jog if you’re feeling bloated and full.  Start with something simple if you don’t feel well like a low intensity walk.

  1. Drink up. Drink, Drink, Drink that water to help flush the body of water it’s retaining.  Staying well hydrated is also helpful for combating cravings that can occur post-binge.
  2. Review your goals and learn from your mistakes.  As in step # 1 don’t demand perfection from yourself.  You didn’t exactly stick to your plan so ask yourself what you can learn.  Did spend too much time in the kitchen grazing the buffet all night?  What will you do differently the next time you face a similar situation? Don’t forget to commend yourself for the things you did well.  Creating a positive mindset starts with a positive thinking.

If you’re a recovery junk food junkie trying to develop healthy eating habits realize it is a skill that must be practiced.  Don’t forget to review the goals you set for yourself this year. If you didn’t write them down, do that now. Keep your goals in site, review them frequently, and determine what must be done in order to reach them.  If you find yourself modifying and adjusting as you go along, don’t get discouraged, this is only a sign of determination.

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Topics: exercise healthy habits wellness smart goals

NIFS: 4 Additional REALISTIC Tips for a Fumble-Free Football Party

business man fumbleI attended a webinar a few years ago that suggested that the holiday season now extends from Halloween until the first Sunday in February when we gather ‘round a screen and raise a beer to the football God’s to watch the “Big Game”.  During this 13 week stretch, which is a quarter of year, we encounter candy dishes, cookie trays, cheese platters, and punch bowls overflowing with seasonal treats and goodies.  The number of temptations we face should make us wizards of refusal for those of us trying to control our weight, but saying no to creamy dips or bacon wrapped anything can be very difficult.

On Sunday, February 2nd many of us will once again find ourselves in the end zone of a bountiful buffet of wings, chili, pizza, and seven layer taco dip. If you resolved to lose some weight this year or just want to practice better self-control it’s time to step up to the line of scrimmage and play some defense.  Below are tips that can serve as a game plan for keeping you on track at home, at a party, or anytime you’re facing an event where food is the MVP. Additionally, these tips are realistic, meaning you won’t see me recommending a scoop of fro-yo with some fresh berries at half-time (which I have actually seen as a suggestion). That is an excellent dessert option, if that’s want you really want, but the last time fro-yo was offered at a football watch party was never!

      Here we go!

Don’t try to “save” calories for the party. This means, and I’m speaking from experience, that you eat almost nothing for the first part of the day so you can indulge come game time and not ruin your diet. This is a really bad idea.  Frequently this approach leads to over-indulging and eating several hundred if not thousands of calories over what you would have consumed if you had just eaten as you normally would during the first half of the day.   Wanting to eat a little lighter at the beginning of the day, think vegetables and protein, isn’t a bad idea but going into game time with and empty stomach can really backfire.

Create boundaries.  Creating boundaries means limiting your availability to tempting foods.  For me these foods are sweet, offer a satisfying crunch, and are small enough to pop one, two, or twelve in your mouth in no time.  To prevent over-eating these foods that light up all the pleasure centers in my brain I stay out of the kitchen or away from the buffet table. Once my plate is full I don’t go back for a second pass.  My plate, not the entire chip bowl, is my boundary.  For an extra precaution I may only eat dessert as I’m heading out the door.

Keep your hands occupied. This tip relates back to tip number 2.  I’m less tempted to go back to the buffet table if I’ve got my hands and head occupied. For this reason I keep a cup full of water in my hands all the time. In addition to being calorie free the water helps keep me satisfied during the party and the cup keeps my hands from finding its way back to the nachos.

Make and vocalize your plan to someone else. You probably set some goals on or just before January 1st, but did you ever right them down? Did you take the time to specifically make a plan for reaching you goals? If not, it’s not too late. Write down your goals and make them specific.  What do you have to do to reach your goals?  If you have to lock yourself in your house and never attend a party again that is probably not realistic.  Tell a friend, partner, or spouse about your goals and don’t forget to discuss how they affect what you eat and drink at the parties. Ask your confidant to encourage your or even join you in making the best choices when it comes to food and drink.  If you declare you only be drinking water for the evening, ask him or her to hold you accountable.


Let these tips remind you that eating healthier doesn’t mean you never get to go to parties. Instead you now have some new, realistic, behaviors to take with you and practice. Let these behaviors help keep you on track rather than distract you from your goals.  Also remember that like any athletic skill practice is important for success.  Sometimes we have a bad game but that doesn’t mean we should hang up the cleats and give up, instead we learn and we continue to practice and sharpen our skills.

Check out our blog on Monday morning for post game diet damage control tips!

Topics: exercise nutrition NIFS healthy habits

Active Aging: Taking the Extra Step Toward Fitness

senior playing with a dogHow many times do you circle a parking lot looking for that perfect spot right in front of the door? It doesn’t matter if I am at the supermarket, a sporting event, a restaurant, or even the gym (sad, but true); I see people circling the lot like they’re in the Indy 500. As I get out of my car and walk to my destination, all I can do is ask myself, “Do they really think they are benefiting from parking in front of the door?”

My reasons for parking in the back of lots have changed over the years, but the end result hasn’t, and that is more steps walked equals more calories burned.

Can You Walk 10,000 Steps Per Day?

If you have ever been in a walking program or used a pedometer, there is a good chance you were advised to hit the 10,000-steps-per-day mark, but what does that mean? Is it attainable? Let’s break it down into numbers we deal with on a regular basis.

The average person’s stride length (the distance between successive points of contact of the same foot) is about 2.5 feet, so one step would be about 16 inches (assuming a normal walking pattern), which means you take about 4,000 steps to walk a mile. So if your goal is 10,000 steps per day, you will walk about 2 miles per day. If you consistently hit that 10,000-step mark, you are considered moderately active.

But what about the people who frequently take less than 5,000 steps per day? People in this group are considered sedentary. A drastic increase in steps can lead to many people quitting shortly after starting. People looking to increase their daily steps should look to add about 500 to 1,000 steps per day and increase at this rate every week until they hit their goal. So if you currently take 5,000 steps a day and you are increasing your steps by 1,000 per day per week, it will take you 5 weeks to hit your 10,000-step goal.

How to Walk More Steps

So where can you find these hidden steps, you ask? Here are a few activities you can adjust to add extra steps:

  • Parking farther back in parking lots: Parking an additional 20 spaces back equals about 200 steps round trip.
  • Getting up to change the channel: Changing channels 6 times per day equals about 60 steps total.
  • Walking to consult a coworker as opposed to calling them: Based on 2 round-trips of 60 feet equals about 200 steps.
  • Take the stairs: Taking the stairs causes more caloric expenditure than walking on a flat surface, and one flight equals about 15 steps.
  • Walk your pet: Walking around the block equals about 1,000 steps.

These are easy ways to add a few hundred steps to your day; pick and choose all, one, or something else. The goal is to go at your pace and to do what you like; anything else will just lead to a decline in program adherence until you ultimately quit. The steps you need are all around you, and if you look hard enough I guarantee you can find the time and energy to take an extra step.

Topics: employee health walking employee wellness fitness healthy habits staying active physical activity counting steps

How to Burn off Easter Candy Calories

burning off candy caloriesIt's that time for another season of candy!  Actually, none of these candies would be considered healthy, but some of them are definitely better than others. Plus, with all things, it is important to keep in mind the importance of moderation, even when digging through your Easter basket. Here is a rundown of some of the most popular Easter candy choices and what you would have to do in order to burn them off.*

2 Dark Chocolate-Covered Peeps: 110 calories
How to burn it off: Walking for 30 minutes at 3 mph

4 Peeps: 128 calories
How to burn it off: Low-impact aerobics for 25 minutes

35 jelly beans: 140 calories
How to burn it off: Raking the lawn for 30 minutes

1 Reese’s Peanut Butter Egg: 180 calories
How to burn it off: Jumping jacks for 20 minutes

10 Cadbury Mini Eggs: 158 calories
How to burn it off: Ballroom dancing for 30 minutes

1 Cadbury Creme Egg: 150 calories
How to burn it off: Golfing while walking and pulling clubs for 30 minutes

7-oz. solid chocolate bunny: 1,100 calories
How to burn it off: Playing full-court basketball for 2 hours

6-oz. hollow chocolate bunny: 858 calories
How to burn it off: Running at a 10 min/mile pace for 90 minutes

*Calculations based on a 150-pound person.

Enjoy some of these once-a-year treats, but be aware that they should be included in an overall balanced diet. Try to make these goodies last much longer than just Easter Sunday!

When it comes to the kids, feel free to add some non-candy treats to your child’s Easter basket this year, such as a jump rope, plastic eggs filled with change, or a stuffed bunny. Make these items the focal point of the basket instead of the candy.

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Topics: exercise nutrition calories sugar healthy habits

NIFS: Core Power, Coca-Cola invests in a Healthy Protein Shake

core powerA Coca-Cola protein shake? Seriously? You’re telling me the manufacturer of a soft drink (that can clean the gunk off a car battery, mind you) has invested in something that’s actually beneficial for me to drink? Never did I think I would see something like this.

For those who have absolutely no idea what I’m talking about, the Coca-Cola Company has partnered with Fair Oaks Farm Brands to assist in the branding and distribution of a protein shake called Core Power. No, it is not Coca-Cola flavored. It’s vanilla, chocolate, or strawberry, and so on, just like the other protein shakes out there (and honey-flavored, which I found interesting). I personally tried the vanilla flavor. One word: delicious! And why wouldn’t it be? Coke’s primary objective is to make its products taste good. Well, they have succeeded once again in supporting this new drink.

But let’s get down to the nitty-gritty here: it's the nutritional information that really counts. Generally speaking, Core Power is not too far off the mark. However, these five things stuck out to me as a wellness professional when learning about this drink:

  • Taste: We already know…delicious.
  • Protein: It’s a protein drink. Of course this tops the list of things to look at. Compared to the protein shake I normally drink (which shall remain under anonymity), it has only about half as much protein. We’re not off to a good start.
  • Sugar: Protein shakes are not always known to have the best taste, so a little sugar to sweeten things up isn’t the end of the world if it’s going to help you drink it consistently. However, Core Power has a huge serving of sugar. In one 11.5-ounce bottle, there are 26 grams of sugar, compared to the 2 to 3 grams I get with my normal shake.
  • Carbohydrates: Although it’s not as bad as the sugar, the carb count is much higher in this shake than in comparable serving sizes of other brands.
  • Protein: I know, I already mentioned protein, but this is a different topic concerning protein. I’m not denying the fact that there are 26 grams of protein per serving. However, I wanted to point out that I don’t think it’s necessarily “good” protein. Under the ingredients, I don’t see the words “whey” or “casein” anywhere. These can often be signs of a quality protein shake. Not that the protein included in Core Power is negative, it’s just not quite as beneficial as other types.

In conclusion, I unfortunately will have to give Core Power a sad thumbs-down. It just tastes so good, though. It’s like an ice cream shake (see my comments on the sugar above). Perhaps it could be a good “gateway” protein for those new protein users out there. It will get them started on protein consumption, but then they can lean toward using the more beneficial versions once they get their routine down. Sometimes you gotta do whatever works.

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Topics: nutrition sports drinks sugar healthy habits

NIFS Fitness Management: 2013 Resolutions

Every year we set new resolutions with every intention to improve our health, stay better organized, lose weight… the list goes on.  Often these fall to the wayside and we fall back into our routines we know so well.  We are kicking the year off by asking some of our fitness staff what their 2013 resolutions are and if you keep reading you will see that even individuals in our industry have to recommit each year!

New Year… New You… Resolutions from NIFS Fitness Management:

PPohlmannPenny Pohlmann: Wellness Center Manager - Atlanta, GA

I noticed that our family’s TV/Internet usage on week nights had gotten out of control lately so we have resolved to limit it this year. We plan to watch no more than two hours of TV and spend no more than one hour in front of the computer on weeknights with limited time on weekends as well. We hope to spend the time we’d ordinarily be in front of the TV or computer reading, cleaning, and completing other odd jobs around the house that never seem to get done.  We also plan to hike all 76.4 miles of the Appalachian Trail in Georgia before the end of the year!

KSwiftKimberlee Swift: Fitness Manager – Towson, MD

This year I have decided to go VEGAN! I have been a vegetarian for over 10 years, and feel that giving up all animal byproducts will only increase my health, wellness, and vitality. I also look at this change as my way to give back to the environment, and significantly decrease the impact my dietary choices have on our ecosystem.

 

H  NIFS Pictures blog pics CJohnson resized 600Callie Johnson: Wellness Program Manager - Indianapolis, IN

My resolution this year is to live more consistently in all aspects of my life!  I plan to do this by: eating cleaner, living simpler and being happy with less, being more appreciative of all around me, and being a better, more phenomenal, more genuine ME!

 

MBoyleMichael Boyle: Manager – St. Louis, MO

I tend to be overzealous when it comes to New Year’s resolutions and I actually come up with an entire list each year, but for now I’ll focus on a few of the ones that are important to me. First, I’d like to spend more time with God. Whether it’s through reading the Bible, volunteering or just being more giving, I want to spend more time in His presence. I’d also like to cook dinner for my wife at least once per week. As far as fitness is concerned, I’ve got an overall plan of action that culminates in a sub 1h45m half marathon. Here we go!

DCarterDonisha Carter: HFS - Indianapolis, IN

Run the Mini, Save money! My main goal this year is to compete and finish my first ever Mini Marathon. I’ve managed to complete step 1 (actually signing up for the Mini)! I’m a little nervous because I’ve never considered myself a “runner”, we’ll see how well this goes. Another resolution for me this year is to shop less and save more.  I’d really like to focus on paying off my credit card and student loan.

 

KThielKimmberly Thiel: Manager – Middletown, NY

My goal for 2013 is to increase my strength and endurance to a point where I can compete with the males on my team for the Spartan Races this summer. I got my butt kicked by these races last year and I won’t let it happen again. This year’s teams can count on me to be a coach and motivator in the pre-race season and the ‘white rabbit’ on race day! Bring it on boys!

 

JPearsonJenna Pearson: Wellness Center Manager - Albany, NY

Put my own oxygen mask on first! It wasn’t until I was flying home from spending Christmas and New Year’s in England that I set my New Year’s resolution.   As we were getting ready to take off, the stewardess said something I’ve heard hundreds of times before, but this time it meant something different.  I need to learn to put my own oxygen mask on before helping others with theirs.  I get so consumed with making other people happy and taking care of everyone around me that I have literally worried myself sick!  It’s time to start taking better care of myself, making time to do the things that I want to do, because every day is a gift and sometimes you just need to be a little selfish.

 

 

AKistnerAdrienne Kistner:  Wellness Manager - Cincinnati OH

My biggest resolution for 2013 is to have a baby!  This little miracle baby was not suppose to be in the cards for me, so I am super excited to give birth to a baby boy at the end of March.  From a fitness standpoint, I am hoping to resume my Ironman training as soon as the doctor clears me and I plan on competing in my first half Ironman by the end of the year.  Nutritionally, I plan on cutting back on my wine-drinking habit.  I’m off to a good start, being pregnant, so I’m hoping to continue after the baby is born.  Finally, I have several projects around the house that are on my to-do list for 2013.  A bathroom renovation is currently in the works.

 

ETrenthamErin Trentham:  Wellness Center Manager - Columbus, GA

My first resolution is to cook more.  I know how to cook the basics (i.e. meat and veggies), but I really want to try and think outside the box and come up with some new dinners for my family.  I know my husband would love this!  I would also like to concentrate on my flexibility more (yes I know we are in the fitness industry).  I tend to neglect that aspect of my workouts. 

 

 

SPenceStephanie Pence: Assistant Manager - Mason, OH

Expand my Cooking Knowledge!! My New Year’s resolution is to try one new recipe a week.  I would like to expand my cooking abilities and add new healthy recipes to my cookbook.  I have never been a very good cook so I would like to take this year to become more comfortable in the kitchen.  Hopefully I won’t be eating too many burnt dinners!

 

KLedbetterKeith Ledbetter: Fitness Center Manager – Indianapolis, IN

Organize Everything… My New Year’s resolution is to get organized. My plan is to organize one room a month, for the first six months. The following six months go back and tweak and the system I put in place the first time around. Step one is the bedroom, starting with the closet. 

 

 

  

SDurham

Sara Durham: Wellness Center Manager – Indianapolis, IN

To cook more nutritious meals at home for my family rather than eating out. (So far so good)

 

 

 

RHuffmanRachel Huffman: HFS – Indianapolis, IN

Shift away from my “procrastinate now, don’t put it off” habits.  I’ve never been one to create a list of resolutions, because taking on a laundry list of changes all at once quickly becomes daunting.  This is simply because we try to conquer everything at once rather than taking baby steps toward a better direction.  In my attempt to continue in a “better direction”, this year I will focus on altering the choices that can be made on a conscious level, namely the ones that sound like this: “Hmm, I can do that later.”  This small change is so simple, yet so effective, because it taps into and balances my social life, organizational habits, the cleanliness of my home, and, subsequently, my work life.  I recently asked a friend to teach me his ways of keeping up with his social life and responsibilities all while having an adult job.  “Just do it,” he responded.  So I’m going to just do it.

 

Mhayhow

Mistie Hayhow: HFS - Indianapolis, IN

Pick up a new hobby. I received a sewing machine for christmas so my goal for the new year is to learn to sew. I think the gift was a hint from my family that they will be expecting some hand made gifts this year. So in 2013 I will test my patience and creative and hopefully have a new hobby to enjoy in my spare time!

 

 

We want to know... What resolutions do you plan to stick with in 2013?

  

 

Topics: Be inspired Aim High fitness corporate fitness managment fitness success healthy habits resolutions staying active

NIFS: Overcoming a Nutrition and Fitness Backslide

time for changeOvercoming a setback in life can be pretty challenging, be it a job loss, divorce, financial distress, or a setback in reaching the health and fitness goals you have set for yourself at the onset of your fitness journey. So what should you do if you happen to gain weight? Body composition results are less than ideal? Mile time is slower? How you we get back on track before slipping any further back into the old behaviors that probably got you to the point of change in the first place?
Here are a few steps to follow if you experience a slip in the diet, lack of exercise, energy loss, or any other reason (or excuse) that results in a health and fitness setback.

1. Get your head right. Remember the reasons you started your journey to better your life. Work through and dispose of the negative thoughts that are becoming self-fulfilling prophecies. Understand that even the strongest of individuals can relapse into destructive behaviors, and that it is usually due to a detour from positive thinking.
2. Remove yourself. I don’t recommend becoming a hermit who throws potatoes at stray cats (my dad does that), by any means. I do recommend removing yourself from the environments that are filled with triggers that lead to poor decision making. This may mean staying away from friends or family who enable the lapses in judgment. Trust me, you will find who your true friends are when you are taking steps to better yourself and they resent you for it. Sometimes there are just too many bad notes playing in your symphony, so remove them.
3. Return to the plan. You formed a plan to aid you in your journey to health and wellness when you began, so get right back to it! If you consume too much food at a dinner, the next day get right back on your normal eating schedule filled with the proper foods. If you are diligent most of the time, your body’s metabolism will be able to handle a caloric onslaught from time to time, avoiding the setback altogether. Work your plan that is directly related to achieving your goals. That is why it is in place.
4. Get active. Moving can do so much to help you return to your motivated state. Not only are the physical responses to exercise very helpful, but the mental and spiritual benefits of moving are far reaching and will help you put into place the preceding three steps. I get a lot of thinking done out on a run or during a strength-training session. The physiological response to exercise is so much more than cells and muscles. The hormones that are released during exercise can be just what the doctor ordered to get your head right, remove yourself from damaging situations, and get back to your plan of attack.

Arm yourself with these steps to help you bounce back if a setback happens. Just remember that everyone gets knocked down. What matters is whether you get back up! I have learned a great deal from Coach Divine of SealFit.com and am implementing some Seal habits into my daily life. You can read his blog here.

Topics: fitness fitness success healthy habits Fitness Center