Corporate Fitness and Active Aging

Keith Ledbetter

Recent Posts by Keith Ledbetter:

How to stay active on vacation: Why you should not stop your routine

GettyImages-1086230286A vacation is great to “get away from it all.” It is up to you if that includes your normal exercise routine. Most of the research indicates that one week off from exercising will not take away from the progress you have made. In some instances, a week off can increase your performance by allowing lingering injuries time to heal. More than one week off can lead to declines in cardiovascular and muscular ability. During your vacation take these steps to not lose the progress you have made.

Staying active is the best way to avoid losses in physical ability. This does not have to be the same intensity as your usual workout, all movement counts. Try to do something most days of the week, it can be as simple as taking a walk or playing beach games with family and friends. If you are wanting to keep your progress and do not have access to a gym, set a goal for the week. For example, on the first day of vacation see how many pushups you can do in a row. Every day after that try to increase that number. Do the same thing for the number of squats you can do.

Stay mindful of what you eat. A couple of nice meals are a great change of pace. Try to limit the number unhealthy snacks. Extra salt and sugar are known to increase water retention and add extra pounds. Keeping your diet in check will make it easier to get back into the routine when returning from vacation.

Your vacation is a great get away but that does not mean you have to abandon all things fitness. Plan and you will be able to rest recover and set yourself up for the next round of post vacation goals.

3 tips to keeping active on your summer vacation:

  1. Explore new places. Renting kayaks is a great upper body and core workout. If water isn't your think, climbing to the top of a lighthouse will engage leg muscles you may not have used in a while.  
  2. Keep it simple. Bodyweight exercises like pushups and squats are great to keep the muscles moving.
  3. Make it Fun. Play games, incorporate family and friends, bring a ball and be a kid again.

On the Go Workout:

20-minute get moving routine

Speed walk 5 minutes

10 Squats

10 Standing knee raises per leg

10 Pushups (incline pushups on a bench)

10 Triceps dips (on bench)

Repeat 2-3 times

Topics: fitness healthy habits healthy eating vacation

Creating a Simple Exercise Program

GettyImages-1304744611The first thing you want to do before building a workout plan is to start with the end in mind, what is your goal? Are you looking to lose weight, get stronger, increase flexibility, run a 5k? Once you figure out why you want to exercise it becomes easier to plan how frequency, duration, and what exercises you should do.

Building an effective strength training program can be simple when you follow this simple structure. Make sure each workout has a push, pull, squat, press, and hinge. These functional movement patterns incorporate all the muscles of the body. The movements are needed for activities we do daily.

A well-balanced exercise plan will incorporate different exercises that accomplish your goals. Mixing cardiovascular and strength training will give you great results, the best part is you can split it up into 10 minute exercise sessions. Try to incorporate these ideas into your next workout.

Struggling to get started and need some help? Reach out to your NIFS staff at your corporate fitness center, or your local gym to get you started with an individualized exercise prescription. Remember, when new to exercise, be sure to check with your physician before getting started.

Here are some examples of exercises using push, pull, squat, press, and hinge:

Push

  • Pushups
  • Chest Press
  • Med Ball throw

Pull

  • Rows
  • Lat Pulldown
  • Pullups

Squat

  • Step ups
  • Squats
  • Squat Jumps

Press

  • Overhead Press
  • Kneeling one arm overhead press
  • Front press

Hinge

  • Good mornings
  • Kettlebell Swings
  • Deadlifts

Try this quick strength plan today after a brief warmup, repeat 2-3 times:

10 Pushups

10 Rows

10 Squats

10 Overhead Press

10 Good Mornings

20 second Plank

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Topics: corporate fitness exercise program

Working from Home: Ergonomics for Keeping Your Back Healthy

GettyImages-974640830 (1)Many of us suddenly have been thrust into working from home. I am sitting on a folding chair, leaning over my keyboard, looking at my laptop screen that is sitting on a folding table. Needless to say, I am not in an ergonomically sound position. The Mayo Clinic has a great blog about how to set up your workspace perfectly. If you have a real home office with an adjustable chair and monitor, please follow their directions.

Make Your Home Office More Ergonomic

We do not live in an ideal world. After two days of working from home, my back is already sore. We need to do the obvious things to make our new “offices” more ergonomic:

  • Check to make sure your feet are flat on the floor and your knees are at a comfortable 90 degrees.
  • Next, check your arms. Your elbows should be near your sides and at a 90-degree angle.
  • Your keyboard should be a comfortable distance away so that you are not reaching or scrunched.

These are the things you can control through office design.

Sit Correctly

Your behavior will be what saves or destroys your back moving forward. There are a few simple steps and activities you can do to keep your back healthy. The first thing you need to do is to sit up straight. That means sitting up and bringing your shoulder blades back and down. You are most likely not going to be able to sit with perfect posture all day long. When you find yourself slouching, just reset and sit tall and roll your shoulders back and down again. For some of us, it might be uncomfortable to sit with proper posture because we are habitual slouchers. That’s okay too; start by sitting with great posture at the top of every hour.

Strengthen Your Back

The next activities are meant to strengthen your back. The first of these is a plank. Proper form for a plank is where you are in looking at the floor with either your elbows or hands directly beneath your shoulders; your back should be mostly flat with your pelvis rolled like you are trying to put your tailbone into your belly button. Your legs should be straight and together with either your knees or toes touching the ground. You should plan on doing planks 2–3 times a day for at least 20 seconds.

The next activity is a Superman. This is where you lie on your stomach and lift your arms and legs off the ground a few inches. You will do this 10–20 times in a row for 1–2 sets. For best results, alternate with planks.

Stretch Your Back

The last thing you can to save your back is to stretch it. We are going to do 10 cat/cows and 10 bird dogs, both at lunchtime and when you finish up for the day. These stretches are easy to do, and you will be surprised at how much better your back will feel.

Top 3 Tips to Keep Your Back from Getting Sore While Working from Home

These tips will help you survive working from home with your back intact.

Sit Up Straight

  • Practice good posture.
  • Sit tall with your shoulder blades back and down.

Strengthen Your Back 2–3 Times a Day

  • Do 2–3 planks for at least 20 seconds.
  • Do 2 sets of 10-20 Supermans.

Stretch at Lunch and When You Finish for the Day

  • Do 10 cat/cow stretches
  • Do 10 bird dogs

Are you working from home?  How do you incorporate a balance of sitting and moving to avoid a stiff back?  Comment below.

Topics: pain relief stretching ergonomics posture exercises planks working from home

NIFS Member Speaks: Tami Feaster turns her resolution into a lifestyle

members_speakTami is a determined woman.  She began as a secret exerciser doing her own thing.  She is now a bold woman with confidence willing to try everything she can.  She actively recruits co-workers to join her for exercise sessions at the onsite corporate fitness center in their workplace and is always game to try new exercises.  It has been fantastic to be able to get to know Tami during the past few years.

Turning a Resolution into a Lifestyle

It was the end of December 2011 when I saw a picture of myself from Christmas that year and I was horrified. I couldn’t believe that I had let myself get so out of control with my weight gain, eating habits, and lack of exercise. My face was round and my stomach was larger than it had ever been. At that moment, I decided that I was going to make a lifestyle change, I had to. I just prayed that I would have the desire to stick with it as many past New Year’s resolutions had not been successful.

That Christmas, my daughter had received a Wii console system and I decided this was going to be my mode of getting fit. I started by weighing in and found myself to be 225 lbs. at a height of 5’5 and according to the console, I was obese. That was not going to do it for me, a change had to happen!

TamiFeasterMy exercise routine started out by playing the activity games, step aerobics, yoga, stretching, “running”/jumping in place, etc. for approximately 5 days a week for 45 minutes or more. I also had access to a gym, which after a month or so of the Wii, was my next mode of exercise. I would wake up at 3:50 in the morning in order to make it to the gym, make it back home in time to wake my daughter up for school, and get to work by 7:30 am. It was hard at first, but the weight was starting to really come off and I loved seeing the results and feeling good. By April, I was jogging on the treadmill with a 12 minute mile. Wow! I couldn’t believe I was “running”! At that point I was hooked….I loved running!

Not only did my exercise habits changed, but so did my eating habits. We read so many articles about eating a healthy breakfast, 2 small snacks a day, portion control, low carbs, good carbs, fruits and veggies, well, I put it into practice. And it worked. I was starting to really know my body and what worked, what made me feel good, and how to get results. Education is key in obtaining a healthy weight loss goal.

I can’t really say that I’ve had any setbacks, which is amazing since it’s been over 3 years since I’ve started this lifestyle change. It’s a decision that I made back then and have not wanted to turn back. Since 2012, I’ve lost 63 lbs and have dropped 5 pant sizes. I’ve recently completed my first ½ marathon, although I didn’t finish in my goal time, I finished a measly 13 minutes over my goal. That just means I need to train a little bit harder next time. By no means am I finished with my goals that I keep setting for myself. Once I set a goal and meet it, I set a new goal for myself and keep going!

My advice to you….make the decision to make a better you! Strive to be healthy and you will succeed!

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

 

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Topics: employee health corporate fitness NIFS members speak member testimonials testimonials

NIFS Member Speak: Mandy Kisamore transforms herself and her family

members_speakMandy Kisamore was a little reserved when we first met. She is not a jump in the front of the room type of person. She came to a few classes and then became more of a regular.  After a while she started to hang around after class and ask questions that began with her and then shifted toward her children, and her family. She has done a lot of work from when she started and it hasn’t stopped with her.  Check out her story about how she transformed herself and her family.  It has been extremely rewarding to be able to be a part of Mandy’s success. 

Transforming Myself and My Family

Exercise was not one of my favorite things to do.  It was never fun; I would never look forward to it, or hate to miss a class. Today is a different story.

Three years ago I started to get serious about taking care of myself.  This transformation has been, and continues to be, a struggle that I have to work on at every class, at every workout, and every time I exercise.

Here is my story.  In the beginning, my family and friends would always tell me that I needed to find some “me” time.  Having a husband and two kids at home, finding “me” time was the last thing I thought was a possibility.  After thinking about this “me” time that I apparently needed, I decided that I would start checking out the gym at work and the classes that were offered.  I thought that would be something positive for me, mentally and physically.  That could be my “me” time, one night a week for 45 minutes. 

Mandy_Kisamore

Of course going to the gym itself is overwhelming, and joining a class for the first time was terrifying for me.  I found myself frustrated during the past three years because the scale did not tell me the number I wanted it to. I have had to shift my thinking to look at the inches I have lost, the new pants I have had to buy, the muscles I have built, and the confidence I have gained.  During the past three years I have had some setbacks which were frustrating, but I know that I cannot stop now. I feel that I have come so far that giving up and going back to where I was is not an option for me.  I started with a lower body class, it was only 30 minutes and who doesn’t want a better back side? A few friends and I started going to the class together. It was definitely a good decision to start with people I knew.  To my surprise, I ended up enjoying the class and started going once a week.  I attended this class for a month, and then added two classes a week for the next month, then three a week the next month. I soon found myself going to as many classes as I could fit into my schedule. As time went on, I could feel how much better I felt inside, and I could see the changes that were happening to my body.  These helped me stay motivated and continue trying different exercise classes.

My motivation to keep pushing through and continuing to make this more of a lifestyle change than what started as just a way to find “me” time is definitely my family.  To see the changes and the positive thought process this “me time” has brought to my family is amazing to see.  At one point during this journey my son said he was proud of me.  That was such a motivator for me to keep going no matter how hard it was, or how much I didn’t think I could keep up with it.  Since then, my kids have started paying attention to their eating habits, and exercising because they want to.  My husband, sister, and father have been making changes to be healthier as a result of what I have started.  It is wonderful to see that what started as one group fitness class has turned into a positive change for my entire family.

To me, every positive change you make is a success, whether it is stepping foot in the gym, joining your first class, or trying a healthier meal out on your family.  These changes can lead to so many more positive changes in your life. Although I haven’t reached my initial goals yet, I have found the smaller goals I have made are just as important.  I have to remind myself of what I’ve already accomplished, and that I am a work in progress.  I am going to keep trying to be a better healthier me, for myself and my family.   

Interested in helping your employees make great strides in changing their habits to live healthier lives?  Checkout NIFS Fitness Management Services to see how we help your workforce.

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

NIFS Corporate Fitness Services

Topics: employee health and fitness NIFS member speak corporate wellness success

NIFS Member Speaks: Sherri Pryor made exercise a part of her life

members_speakSherri Pryor came to me in our corporate fitness center after starting this journey on her own.  She was determined to continue to make positive changes in her life.  She was definitely apprehensive about talking to me at first.  However, she has overcome her own insecurities to become a stronger and more confident version of herself than the woman that first came to me three years ago. There have been goals set, goals achieved, and goals missed, but through it all she has always kept a positive attitude.  This attitude has helped her become the best version of herself she can be.  Here is her story!

 

My Success: Making exercise a part of my life

Sherri_Pryor_-_member_speakI started this process in early 2012; I was committed more than I had ever been in my life to making changes, exercising more and improving my personal wellness. I was tired of feeling like I had no control over how I felt and looked. There are so many things in life that we truly can’t control. Making time for exercise and doing things to improve your overall health are not on that list. It was hard at first; but it got easier with time.

Two things were always in my head: 1) It’s hard! It takes time and effort and my plate was full with a family and a full-time job. I was convinced I couldn’t fit it in and still get everything else done, 2) I can’t stick to both exercising AND making better food choices. I had always been able to be successful at one or the other but only for a limited amount of time.

One step at a time worked for me… I started making better food choices. I lost a few pounds and started feeling better. Sixty days later, I started going to the gym. And finally…I asked for help. Working with a personal trainer made such a difference. I learned so much about how to maximize the time I spend there. I felt accountable because he was putting in the time to help me every week, but I did not feel pressured.

I’ve experienced one set-back along the way; but instead of giving in to the negative feelings that came with that I tapped into the positive feelings I had become familiar with to that point. I kept going to the gym. I kept hitting the salad bar at lunch, even if I had had a chocolate chip cookie the night before.

In the beginning, it was about losing weight more than anything. Today, I consider success making exercise part of my life; not just a means to an end, like losing weight or training for an event. Those things are awesome and have definitely played a part along the way for me. But it’s how it has improved the quality of my life. I would say the same for wellness. Success comes when the changes you make become part of your life/lifestyle. They stay with you.

I enjoy exercising now and I WANT it to be part of my life; the same with wellness in general. I want to feel healthy and energetic. And those things have come because of the changes I made starting in 2012.

Interested in helping your employees reach their goals in regard to living a healthier lifestyle.  Checkout our webinar series and learn how you could have a successful corporate fitness center.

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

Guide to Successful Corporate Fitness Centers

 

Topics: corporate fitness employee health and wellness NIFS member speak