Corporate Fitness and Active Aging

Don’t forget about the core muscles! The core helps to protect organs and keeps the torso strong enough to connect the upper body with the lower body. A strong core helps with balance and stability in everyday activities. Core strength also helps with all activities and sports. It’s very important for athletes to have strong core muscles. Strengthening the core muscles can help to relieve lower back pain/problems and increase good posture.  Just like every other muscle group, our bodies need a good core workout on a regular basis. It doesn’t take long; you can get a full core workout in 15-20 minutes or less. I work at a corporate fitness center and teach multiple core classes a week. Try my workout below and let me know what you think! Form is very important, so view the video clip prior to starting for helpful tips.

• On back, hands underneath you supporting the lower back, legs straight in the air, feet together, lower legs pushing the lower back into the mat. Use the stomach muscles to lift the legs back up. Perform the exercise slow and controlled. 15 leg raises, then hold the legs just off the floor and hold for 15 seconds. Next, 6 little circles one direction keeping feet together. 6 circles the other direction, then finish with a 15 second hold again.
• Flip over to a center plank for 1 minute  – on elbows & toes, shoulders above elbows, weight pushed back towards feet, keep hips low, body in a straight line, abs pulled in tight without holding breath.
• Modification can be done on knees instead of toes.
• Turn to a side plank for 1 minute – shoulders above each other, bottom hip up off the mat, feet on top of each other, abs in tight without holding breath.
• Modification can be done with bottom knee on the mat, still keeping bottom hip up high.
• Flip over to the other side for 1 minute – form is important so see details above or video clip!
• Back to a center plank (see video below) – lift one leg for 10 seconds, switch legs.
• Lift one leg out to the side (see video below) for 10 seconds, switch legs.
• Hold a perfect center plank for 30 seconds.
• Back to a side plank, but this time lift the top leg up for 15 seconds, then one leg lift to one truck rotation (see video below) for 45 seconds.
• Switch sides and repeat.
• Back to a center plank hold for 30 seconds.
• Relax on mat (on your stomach) for a few lower body exercises.
• One arm up, other down by side on the mat, use the lower back to lift the chest up & down off the mat. 15 reps. Switch arms and repeat 15 reps.
• Keep neck and shoulders relaxed, exhale when you lift, slow & controlled, always pause at the top to squeeze the lower back muscles. See video for a form check!
• Both arms and legs up & down. 10 reps, then hold for 10 seconds.
• Opposite arm & leg, lift and pause, then switch to the other arm & leg. 30 seconds.
• One arm out to side, other arm down by side on the mat, lift and rotate towards the arm that is straight out. See video. 10 reps then switch arms & sides and repeat 10 reps.
• Back up to a center plank hold for 30 seconds.
• Flip over to your back for bicycles (see video for form and modification) for 30 seconds.
• Not tired yet? Repeat the workout.

Not ready for this long of a core workout yet? It’s ok, start with a couple exercises and work your way up to completing it all.  If you like the FREE WORKOUT FRIDAY, subscribe to our blog!

Do you need to improve your posture? Sit at a desk all day and not realize that you slouch? A lot of people focus on the front of their bodies and forget to work the back side. Go to your corporate fitness center to start strengthening your upper back muscles which will help to pull your shoulders up & back resulting in better poster. Strengthening the upper back can also help with back pain. A stronger back will produce stronger shoulders and shoulder joint, resulting in less risk for injuries. Now that I’ve got you thinking about your posture, sit up straight! I’ve got your “back” so try this upper back workout for an improved quality of life!

*Very important tip when performing upper back exercises is to make sure the shoulders are rolled back and use the upper back by squeezing the shoulder blades together instead of pulling with the arms (biceps). Always focus on lifting with the back, and not holding your breath! Your muscles need oxygen to get stronger so think about taking deep breaths throughout all workouts.

Traditional lat pulldowns – either with a lat pulldown machine or try a dual cable machine to mix it up a little. 12-15 reps, 2 sets

Assisted pull ups – using the upper back, pull up (squeeze), slow & controlled lower the body still using the upper back. 10 reps, 2 sets

Dumbbell row – pick a challenging weight in each hand, palms facing each other, weights out in front of thighs, knees slightly bent, slight bend forward at the waist, pull elbows up high behind you and squeeze the shoulder blades while you pause, then release the weights slowly back to starting position. 12-15 reps, 2 sets (Very important – do not bend in the spine, just slightly at the waist!)

Push up position row – this works the upper back and core at the same time. While in a push up position up on the toes (knees on mat for modification), keep the hips in line with body not up, weight in each hand, alternating sides pull the elbow up high, squeezing the shoulder blade, and try not to rotate your body. Focus on using the upper back and core muscles during this advanced exercise. 10-12 reps each side, 2 sets

Summer will be here before we know it, which means spending time outdoors and hotter temperatures. Men will be working outside or spending time at the pool, which usually means having their shirts off. And women will be wearing dresses and also spending time outdoors. It’s time to focus on our backs for strength and a better appearance. How do you get ready for summer?

Why chose to do pushups over a chest press? For most, pushups may seem harder than a chest press which is all the more reason to get on the floor and increase your upper body strength the old fashion way. Performing pushups on a regular basis helps to build strength in the arms, shoulders, forearms, wrist, and chest. That’s a lot of muscles from just one exercise! Performing pushups correctly can also help to build core strength. I teach a couple strength classes a week at a corporate fitness center and I’m always reminding my participants to use their core just as much as their upper bodies when performing variations of pushups.

Speaking of variations, pushups can be fun because you can get creative from the traditional exercise. Typically, women have less upper body strength than men but that’s no excuse anymore! There are modifications so everyone can benefit from them. Performing pushups on the knees is a little less intense than up on the toes. The best part about this simple yet complex exercise is it requires minimal space and equipment. You can get a great upper body workout in your hotel room or living room performing a variety of pushups. Try some of these I’ve listed for you below…..

• Uneven pushups – One hand up on a step, medicine ball, or stack a couple of books (example – phone book) and the other hand on the floor, arms straight. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Perform 10 reps then switch hands for 10 more. These, just like most, can be done on your knees or toes.
• Incline pushups – Place hands on the edge of the bathtub, step, couch, or bed (something stable), arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
• Decline pushups– Place feet up on a step, edge of the bathtub, couch, chair, stability or BOSU ball, or bed (something stable), hands on the floor & arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
  • This is a more advanced exercise because it may be challenging to do this on the knees. Although, if you use a stability ball place the thighs on the ball for less intensity. Or, roll out so the feet are on the ball to increase intensity.
  • Push up jacks– Perform a regular pushup, hands & feet on the floor. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Then, hop both feet apart and back together similar to a jumping jack but on the toes with hands on the floor. One jack to one pushup equals one rep. Perform 10-12 reps.
    • If you want to do the push up on the knees, pop up on the toes for the jack part, then back to the knees for the push up.

Pushups get the heart rate up for a great upper body strength workout, so don’t be surprised if you are out of breath! Ready, set, go!!

If you’ve spent time in a gym, you know “that guy,” the one who doesn’t work his lower body and just focuses on upper body. Lower-body strength training is just as important as upper-body. The largest muscles are located in the lower body. Working larger muscles tends to get your heart rate up higher and burns more calories. More important, the muscles in the lower body are used for everyday movements and help with balance and coordination.

Regular lower-body strength training helps to increase bone density and strength. Strengthening the lower-body muscles around the joints also helps to strengthen the joints, decreasing the risk of injury in the hips and knees. The lower body is the powerhouse for most sports and activities, so try this workout for maximum results!

Eventually work your way up to going through this workout twice. (See the video link for specific instructions on form.) All you should need for this workout is a set of dumbbells and a step/bench/chair. I love lower-body workouts, so join me for this one and let me know what you think.

• Side/lateral lunges (12 to 15 reps each side)
• 45 seconds skater lunges
• Repeat
• Squat―alternating knee crunches (1 minute)
• 30 seconds squat hops
• Calf raises―toes straight, in and out (15 reps each direction)
• 30 seconds calf jumps (stay on toes)
• Straight leg deadlifts―form is very important! (15 reps)
• Single-leg squats (15 reps each leg)
• Single-leg squat hops
• Right leg lunges (10 reps), lunge hold (20 seconds), lunge pulses (20 seconds)
• Left leg lunges (10 reps), lunge hold (20 seconds), lunge pulses (20 seconds)
• Squat hold (30 seconds) staying in a squat―hop feet out and in (30 seconds)
• Lunges with back foot elevated on step/bench (12 reps each leg)

You can also refer to the demonstration video for details on which exercises are to be used with weights. Toward the end of the workout, if your legs get too fatigued, just set the weights down and do the lunges/squats with no weight. Don’t forget to stretch at the end of all workouts!

Are you ready to make a change in your life? Have you been busy with a career or raising a family and put working out on the back burner? Most people’s activity level tends to significantly decrease in their 30s and 40s, and it only continues from there. It’s time to focus on you and spend just a few minutes each day doing something for yourself.

I understand this is easier said than done, so I’ve created a workout to get you started that can be done in your own home with no equipment required. All you need is an open space on the floor. This workout is designed to be challenging but not impossible. Do what you can and work your way up to going through it all, and eventually go through it twice!  View the video for a brief demonstration for the exercises in the workout below.

Beginner cardio circuit workout:

• 1 minute straight leg kicks (travel as you do them if you have the space; otherwise do them stationary)
• 1 minute high knees (travel if you have the space; otherwise do them stationary)
• 1 minute walking or stationary (alternating legs) lunges
• 1 minute recover/rest
• 1 minute skater lunges
• 1 minute mountain climbers
• 30 seconds split jumps
• 30 seconds froggers
• 1 minute recover/rest
• 30 seconds modified push-ups
• 1 minute lateral hops (feet together)
• 1 minute forward and back hops
• 30 seconds modified push-ups
• 30 seconds knee tucks
• 1 minute recover/rest
• 30 seconds center plank (modified if need be)
• 30 seconds side plank (modified if need be) on each side
• 30 seconds center plank (modified if need be)
• 1 minute straight leg kicks (traveling or stationary)

This workout can be done with modifications or added intensity if you are up for the challenge! This is intended to be done two to three times a week in combination with other forms of physical activity and a healthy diet. Don’t forget to drink plenty of water and stretch at the end of every workout.

It’s easy, when walking and talking with friends or coworkers, to follow their lead and get on the elevator. Time for a change? Try being the leader and lead them toward the stairs instead of the elevator. Not only will you get where you’re going faster by taking the stairs, but you will also burn more calories throughout the day.

February is "Take the Stairs" month, so try to break the habit of using elevators! You have the power to persuade others to take the stairs and become more active.

Not only is it good to take the stairs when you have the choice, but it’s also good to incorporate stairs into your workouts. If you have stairs in your house or at the gym, that is great! But not everyone has that option, so you can resort to a stair climber or stair stepper. Most gyms have a cardio machine that simulates going up stairs.

Incorporating stairs will help to improve your aerobic conditioning and lower-body strength. Try this indoor workout during the winter months and look around for a set of stairs you can use outdoors when it’s nice outside.

• Jog in place for 3 minutes to warm up
• 20 jumping jacks
• 3 minutes on the stair climber at a moderate intensity
• 20 jumping jacks
• 20 squat hops
• 5 minutes on the stair climber at a moderate intensity
• Jump rope for 3 minutes
• 20 jumping jacks
• 20 squat hops
• 5 minutes on the stair climber at a moderate intensity
• Jump rope for 3 minutes
• 5 minutes on the stair climber at a moderate intensity
• Walk a lap around the fitness center/house to cool down

Legs burning? That’s okay. Your lower body will thank you for trying something new and incorporating more stairs!

Did you know the number one killer of women is heart disease?

Today is National Wear Red Day, encouraging you to show support against heart disease. Too many women are unaware of the deadly disease and how it can be prevented. So, grab a friend, put on your favorite red shirt and hit the treadmill for a good cardiovascular workout.

Cardiovascular exercise (example – treadmill workout) is very important for several reasons, including the prevention of heart disease. Not only will the treadmill help you to lose weight, but it can be a great heart pumping workout. The stronger the heart, the less work it has to do to pump blood throughout your body. Cardiovascular exercise will also help to reduce stress levels and increase confidence. Who doesn’t love leaving the house feeling confident?? Give this treadmill workout a try!

• 2.6 mph for 3 minutes (warm up)
• 3.0 mph / 3% incline for 2 minutes
• 3.4 mph / 4% incline for 2 minutes
• 3.6 mph / 5% incline for 2 minutes
• 3.8 mph / 6% incline for 5 minutes
• 4.0 mph / 8% incline for 8 minutes
• 3.8 mph / 6% incline for 5 minutes
• 3.0 mph / 1% incline for 3 minutes (cool down)

This workout is designed to push walkers by adding some incline work to burn more calories and strengthen the lower body. If you feel you are ready to take it up a notch increase the speed so you are jogging rather than walking.

If you feel you are not ready for this workout, take it down a notch and work your way up to 4.0 mph / 8% incline over time. Find a challenging speed you can maintain for at least 10 minutes and increase the incline 1% every two minutes until you can complete the workout above.

What is your favorite treadmill workout?

I actually witnessed my brother order a large hamburger with a fried egg on top. It was like Man v. Food! I’m pretty sure that’s not what they are talking about when I read articles about eggs helping you lose weight.

I love eggs, so it’s easy for me to eat those most mornings and even other times of the day. There are many benefits to eating eggs throughout the day. Some like to eat them late at night or throw a hardboiled egg on their salad. But eating eggs in the morning for breakfast is the way to go!

Eggs Are a Healthy and Nutritious Choice

Eggs are packed full of nutrients. They are high in protein, which helps you to feel full longer. Eating eggs for breakfast can also help you to eat a smaller lunch. Eggs are a very low-carb food, and have only roughly 85 calories per egg (depending on the size). I think it’s a myth about the yolk being unhealthy. A lot of protein and nutrients are found in the center. So, quit separating and eat the whole thing!

Boost Wellness with the Inexpensive, Versatile Egg

In addition to the health benefits, there are other great things about eating eggs. Eggs are inexpensive and can be stored in the fridge for long periods of time. They don’t take much time to cook, and can be cooked several different ways to help with variety.

Try these different options: omelet, sunny-side-up, scrambled, hardboiled, or poached. I like to make breakfast wraps with scrambled eggs, hot sauce, and a little bit of cheese. I also like to eat egg sandwiches using English muffins, or cut up some fresh vegetables for omelets.

There are lots of good ways to eat eggs, so get creative and have fun with it! Your body will reap the benefits. You can also talk with your corporate fitness center staff about other healthy options for breakfast.

By now you’ve probably heard that mixing up your workouts is the thing to do. I think it’s important to mix up your strength exercises and cardio sessions. Here are my thoughts on elliptical workouts and walking and how to use them both.

Benefits of Elliptical Workouts

The elliptical is one of my favorite cardio machines. It’s easier on the joints and you can move your arms on most elliptical machines to help burn more calories. If you contract your abs (without holding your breath) while moving your arms and legs on the elliptical, you can also get a core workout. Crank up the resistance and switch directions (forward and backward) often to work more muscles.

Benefits of Walking Workouts

Walking is the easiest way to burn calories. You can get up and go for walks throughout your day. Most people when walking naturally are not going to get their arms moving as much as when using the elliptical, however. When walking, try to move your arms as much as possible and push your speed to help burn more calories. Also, try to add some hills in your walk or increase the incline if you're walking on the treadmill.

Using Both Elliptical and Walking in Your Workouts

The elliptical allows you to use more muscles than walking, and you can work some muscles on the back side of your body, too, by going backward. They both are lower-impact exercises for the joints. You will benefit from doing different movements, so start incorporating both walking and the elliptical if you haven’t already! Talk with your corporate fitness center staff for ideas on how to mix it up best.

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

When starting a new exercise program, you may get sore. Muscle soreness comes from the breakdown of muscle fibers. But don’t let that drive you away from the corporate fitness center. Here are four good ways to ease the pain.

• Rest from lifting and go for a light walk. More than likely, you are sore from strength training or lifting weights. Your body may need a rest day from the weights, but go for a light walk to get some blood flow to the sore muscles. Sitting around could make the soreness worse.
• Take a hot bath. Soaking in a hot bath will help your circulation and soreness.
• Use foam rollers or massage. Rolling out your muscles on foam rollers will help to work the soreness out, although it may hurt a little at first, just like with massaging the muscles. Start out gently rubbing or rolling the muscles, and then as you work the soreness out you can target the muscles more aggressively.
• Stretch after you work out. Don’t skip the stretching component of fitness! Spend about 20 minutes stretching after your workouts.

 If you are just getting back into working out, always start out slow. If you start with long, intense workouts and then cannot move the next day due to such painful muscle soreness, you will be more likely to skip the next few days. Don’t skip days; just focus on areas of the body that are not sore.

Next time you overdo it in the corporate fitness center, remember these tips for relieving your pain and keeping up your workouts.