Corporate Fitness and Active Aging

Staff High Five: Tara VanNess

TVanNessWe say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

  • Name: Tara VanNess
  • City, State: Indianapolis, IN
  • Years with NIFS: 5 months
  • Position: Fitness Center Manager
  • What brought you to NIFS: I was seeking a position to expand my experience in the health and exercise field.
  • What is the most impactful moment you have shared with a member: Connecting and working with a member that had a relatable injury from a past. It was easy to relate with her and share my experience of areas I could have rehabilitated better or different tools for success. Additionally, reconnected with a previous member who was a patient at my old job, before NIFS. He is hilarious and we constantly connect over his many injuries and training habits.
  • What separates a NIFS fitness pro from the rest: I believe it is our ability to not only train but educate our members regarding our field. We can identify the reasoning behind why we have our members train a specific way or feedback on their training.
  • What is your favorite thing about working at your client site: The ability to build relationships with members. I get to see some of the same faces everyday and connect daily on what’s new in either of our lives. Lastly, I love learning something new every day such as various training styles, traveling, engineering, education, news, etc.
  • What motivates you: Personally, this question is heavily dependent on what goal I’m striving to achieve. However, as for as work the members and my co-workers are what motivate me to do my best and show up with a positive attitude.    
  • What is your favorite hobby: Currently, it is an outdoor light competition in my neighborhood for the holidays. On a regular basis, it’s spending time outdoors exploring with my dogs and boyfriend.
     

    Interested in learning more about our staffing services?  Click below for what best fits your needs.

    ACTIVE AGING   |   CORPORATE FITNESS

Topics: nifs fitness management staffing nifs staff

Strategies to Avoid Overeating During Holidays

GettyImages-498303430The holidays are fast approaching and as we strive to help our corporate fitness members Maintain and Not Gain this season. Follow these tips and strategies to avoid tipping the scale or adding a notch to the belt over the next few weeks.

  1. Eat slowly - By eating slowly, you are giving the receptors in the stomach and intestines time to sense the expansion that occurs from your food entering and passing through your digestive track. It also gives your body time to release hormones that communicate with your brain that tell you that you’re full. The faster you eat, the easier it is to miss these communication signals which results in over-eating. It takes about 20 minutes for your brain to register the feeling of being full.
  2. Replace sugary beverages with water - Drink a glass of water before your meal. This will help you consume fewer calories and leave you feeling fuller. Drinking water before eating can help “prime” receptors in your stomach to send satiety signals to your brain before you take a bite. Symptoms of hunger and dehydration are similar, so you may overeat due to thirst if not properly hydrated.
  3. Eat until satisfied, not stuffed - During the holidays, this is much easier said than done. Avoiding the “food coma” feeling goes a long way though. If you eat until you are satisfied, you can avoid the cycle of overeating then napping right afterwards. If you eat until you are satisfied, you will still have the energy to go for a walk or play with your kids, grandkids, nieces and nephews.
  4. Avoid distractions - When we watch TV or answer emails while eating, it causes us to tune out our body’s signals and scarf down whatever is in front of us. Being distracted leads people to consume more calories at that meal as well as later in the day compared to those who pays attention to their food while eating.
  5. Choose fiber filled foods - Foods that are rich in fiber, such as beans, vegetables, oats, and fruit, can help keep you feel satisfied longer and reduce the urge to overeat. A breakfast that is fiber-rich such as oatmeal leaves you feeling fuller leading to a smaller lunch portion.
  6. Eat protein rich foods - Protein can help you feel full throughout the day and curb your desire to overeat. Studies show that eating a high protein breakfast reduces hunger and snacking later in the day. It also tends to lower the levels of ghrelin, which is the hormone that stimulates hunger.
  7. Decrease stress - Chronic stress increases levels of cortisol, which is a hormone that increases appetite. “Stress eating” is real. Studies have shown that being stressed can lead to overeating and weight gain.

As you head into the holidays we hope you will consider these strategies to avoid over eating. What tip(s) have you found most useful to you during the endless holiday meals and treats?

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Topics: employee health maintain not gain holiday eating

Aging Gracefully & Living Your Best Life!

GettyImages-1173389403When we think of aging, some think about wrinkles, aches, and pains and the negative associations of the aging process. Yet there is so much more to aging! No, we cannot stop the aging process, but we can choose to live a healthy lifestyle. This is the time to do things you have never done and find enjoyment.   Here are just a few things to consider when aging gracefully and living your best life!

Be nice to your skin

To keep your skin looking and feeling at its best:

  • Stay hydrate. On average we should drink 7-8 cups of water a day to keep our skin looking good and our body functioning appropriately. When we become dehydrated our skin can become dry and folded.
  • Wear sunscreen and even a hat to keep the sun off your face
  • Wear sunglasses when outdoors to protect your eyes from sun damage
  • Use gentle skin care products
  • Make sure and have a yearly skin cancer screening

Exercise

Regular exercise helps control your cholesterol, blood pressure, body weight, and reduces the risk of hardening of the arteries, stroke, and heart attack. A good fitness program conditions muscles, tendons, ligaments, and bones to stimulate bone growth and helps prevent osteoporosis while keeping your body limber and lowering your chances of injury. Exercise is also good for managing low back pain, arthritis, and diabetes. Incorporating regular exercise into your life can help you feel better, sleep better and give you the endurance to enjoy your best life.

  • It is recommended to participate in cardiovascular exercise 3-5x/week for 30-60 minutes. Walking, dancing, and cycling are examples of cardiovascular exercise.
  • It is also recommended to do strengthening exercises 2-3/week. These exercises can be done with weights or bands.

Proper Diet

  • Eat food high in fiber to help with healthy digestion and to avoid constipation. High fiber foods will also make your belly full!   Men 51+ need 30 grams of fiber and women 51+ need 21 grams of fiber daily. When increasing your fiber intake start slow and work up to the proper daily intake.
  • Fill your plate with 50% fruits and veggies, 25% grains and 25% lean protein. Try to use fresh fruits and veggies that aren’t saturated in sugars and sauces. When choosing grains look for items that are whole grain such as bread, cereals, rice or pasta. And when choosing proteins go for the those that are lean in fat such as peanut butter, nuts/seed, bean, fish, or chicken.
  • Limit foods high in cholesterol, sugar and saturated or trans fats.
  • Refer to myplate.org for more dietary guidelines for older adults

Mental Health and Mindfulness

Being happy and healthy goes a long way when it comes to mental health. Many factors can affect our mental health and some we don’t even realize. Being mindful of our stresses can improve our focus and our memory.

  • To keep your mental health in check surround yourself with good people. People who motivate you to be better and give off positive energy. Spend time with family, friends and loved ones.
  • Accept your age. Aging is unavoidable so learn to embrace it and live that best life
  • Get sleep. Aim for seven to eight hours of sleep a night. Shut off the electronics and let your brain relax and let your body rest. Getting enough sleep can help reduce stress, depression and even lower your risk of obesity.
  • Accept and live in the moment. Focus on the present and don’t stress over things you can’t fix. Engage in activities such as yoga or tai chi.

Though aging is inevitable we can influence how our journey goes.   It is never too late to start making healthy choices for a healthier happy future. Now is the time to age with grace and start living your best life!!

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Topics: active aging staying active healthy lifestyle healthy aging

Staff High Five: Angelica Patterson

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

  • APattersonName: Angelica Patterson
  • City, State: Stone Mountain, GA
  • Years with NIFS: 6 years
  • Position: Fitness Center Manager
  • What brought you to NIFS: a former co-worker who worked for NIFS   
  • What is the most impactful moment you have shared with a member: During the program Personal Fitness Quest, I worked with a member for 6 weeks straight and to watch the improvement was amazing. Someone who started out needing a wheel chair after recovering from a fall all the way up to walking without assistance while improving overall balance.
  • What separates a NIFS fitness pro from the rest: Their attention detail when it comes to bringing value to different communities.
  • What is your favorite thing about working at your client site: Building relationships with the members, as well as helping in the professional development of the Health Fitness Specialist role. 
  • What motivates you: My family motivates me, I was taught at in early age that with anything you do you want to try your best as well as its not never too late to improve. 
  • What is your favorite hobby: Cheering on my favorite team the Philadelphia Eagles "Fly Eagles Fly".

    Interested in learning more about our staffing services? Click below for what best fits your needs.

    ACTIVE AGING   |   CORPORATE FITNESS

Topics: nifs fitness management staffing nifs staff