Corporate Fitness and Active Aging

Health Fairs have become a standard offering as part of corporate wellness programs and it’s common for our staff to coordinate these events. Because traditional health fairs have been around for so long, we place a lot of emphasis on being innovative when organizing experiences. Without a creative approach, you get the same old, boring fair with the same vendors, the same pamphlets, and the same cheap pedometers/stress balls/water bottles. Still, when you’re coordinating your seventh health fair, it’s tough to come up with something new. Ultimately, health Fairs are about education so here are a few ideas on how you can give your event a breath of fresh air.

Go Wild

It’s a known fact that people love their animals! So much so that many consider them part of the family. Studies show that pets can offer a sense of enjoyment, love and add companionship to a person’s life. You can see how pets go hand in hand (or paw) with health. Try working with your local pet adoption agencies to see if they are willing to bring a variety of pets for adoption. Employees will get to see/pet/love them in person and discuss the considerations of adoption. It may turn out to be a hot spot for your health fair, so plan head with ample space to draw a crowd and a bunch of smiles.

Get Your Hands Dirty

Sustainable farming is becoming an important part of our future and along with this, so is urban farming. Small gardens, bee hives and chicken coops are popping up all across the country in people’s backyards. Community gardens are also making a name for themselves so if you don’t have the space or you don't want the daily commitment, you can volunteer at a farm co-op. There’s so much to learn about sustainable living while enjoying time outside in the fresh air, getting your hands dirty. Research what urban garden contacts you have in your community to come offer information on this topic.

Socialize

We know people are less social because of all the technology available drawing us away from community. There are some perks to the tech of course, but there is also a pretty big down side. People are losing touch, staying to themselves more, and not getting the health benefits of human contact. Ask some of your local social networking companies to attend your health fair. These groups host numerous get together's for people who may like to hike, attend events as a group, get coffee on the weekends, have discussions at book clubs, and even travel the world. Meetup is a website where you can find a variety of events in your area to join. This site gives you group options like food, music, dance, hobbies, family, photography and much more. There's something for everyone! Don’t under estimate how vital socializing can be for good health.

Hit The Road

Alternative transportation is a thriving business so why not put some options in front of your employees? In Denver, the buses and light rail welcome people’s bikes aboard as they head for their destination. We also have an automated bike sharing system where you can check out one of Denver B-cycles where they offer 700 bikes, at 82 of their bikes stations throughout the city. Just return your bike to the B-cycle station or the one closest to your destination when finished. I’m sure your city has some type of alternative transportation system, so do some research and see what you can offer about this topic at your next health fair.  

The most important take away is to keep your health fairs exciting and offer the most up-to-date information with a touch of something new and exciting. Don’t get pegged in to a corner on what type of vendors you can offer either, there’s a whole world of possibilities. Click below to access more creative program ideas from our staff.

We’re fitness people, so you might think our holiday traditions are packed full of fun runs and other healthy traditions. Do we avoid grilling due to the cancer risks associated with charring meat? Maybe we pass on the ribs, corn on the cob smothered in butter and potato salad? If you answered yes to these questions, you guessed wrong. We engage in the delightful indulgence of all the traditional staples, whether they are calorie laden or not. Some do shoot for moderation and head towards healthier choices but most seem to just enjoy all the offerings of the day regardless of the calorie count.

Do we actually still get a workout in on the 4^th of July? Well, this is a little different. It may not be the standard workout but many of our staff enjoy the day by engaging in activities with family and friends. 

We Like Sweet Treats

• Corey in Pennsylvania indulges in a mountainous heap of sugar and dairy called the Star Spangled King Sized; Cookies and Cream Milk Shake, topped with a star shaped brownie and pop rock filled cupcake.
• Bethany’s choice each year is a simple trifle layered with delicious berries, instant vanilla pudding and whipped topping.
• Keith in Indiana has a deep seeded taste for watermelon, (see what I did there?) so anything with that fruit is up his alley. Check out the Watermelon Salsa below that he’ll be making this year. Looks pretty tasty to me!
  • 3 cups chopped watermelon
  • 2 jalapenos finely chopped – seeds removed (use one if you like it more mild)
  • 3-4 tablespoons chopped onion
  • Add a splash of lime juice, serve with your favorite corn chips.

We Go To Cool Places

• Bethany had a once in a lifetime chance to see the 4^th of July fireworks in Washington DC years ago that still ranks as her favorite fireworks display of all time.
• Kara heads to Tennessee with her family to enjoy long days on the lake that close with an eagerness to do it all over again the next day.

Activity Is Usually Included

• Lisa in Indiana has a tradition of starting the day at the lake in South Haven, Michigan, taking an easy jog with her dad to enjoy the cool breeze off the lake.
• Christy keeps it simple by enjoying a simple ride to her local park on the 4^th of July.
• Dan in Indiana also mixes activity into his day with his family such as volleyball, lawn games, and wake boarding.
• Joy makes her way across the lake with her son for some paddle boarding and then back to the campsite for the evening.
• Reggie in Georgia goes all out and participates in the 10K Peachtree Road Race every year. (Way to outdo the rest of us Reggie.)

We Do Tradition

• Lindsey is ready to run with the baton and take on the family party at her house this year after 20 years of it being hosted at her parents’ house. There they will celebrate with up to 50 people by enjoying a fish fry, badminton, croquet and corn-hole. She’s get our hostess with the mostest award.  
• Cathy’s brother-in-law in Florida is on the local fireworks crew so their family gets an up close experience every year.
• Plenty of our staff enjoy the traditional parade as well. I think we all love to see the marching bands, festively decorated floats, horses and most of all our military marching with pride.
• My daughter and I place small flags on the headstones of those who served in our military and then go to any fireworks show in Denver and spend time with friends and family.

On behalf of the NIFS organization and our staff, we salute our men and women who serve our country and give us the opportunity to enjoy our daily freedoms. We offer our most sincere THANK YOU and are extremely grateful for your service.

If you tend to be in a certain age category, you’ve most likely thought about caregiving for a loved one. Whether that be for your parents, siblings, children, other relatives or even friends, it can take on a life of its own. Caregiving is no easy task, so fully thinking through how this may play out in your life is a good idea (even if it is overwhelming). By planning ahead and being realistic about the situations in your life, you stand a better chance of decreasing the upfront stresses when you step into a caregiver role.

Better to have a plan and be prepared for it to go awry! You can expect to endure some stress along this journey, given the list of schedule changes, transportation challenges, medical decisions, housing choices and other decisions you will have to deal with. In the midst of providing care for a loved one, it’s really easy to lose sight of caring for yourself. But it’s another important element to include in your plan; if you don’t consider it, you may be surprised at the toll it can take on your own health.

Below are some ideas that may keep you on a healthy track so you can be your best when serving as a caregiver for the loved ones in your life.

Keep your own life a priority

Many caregivers get so consumed with all they need to do for those that they are supporting that they forget to keep their own life in order. There will be times when you’ll need to drop what you’re doing to be of assistance try not to make that a regular habit. Gauge the situation carefully and if it’s an emergency, the decision is clear. If it’s not, then you need to carefully decide if it needs your immediate attention. Can it wait? Is someone else medically able to offer assistance? Do they need this right NOW? Consider these questions before you put your life on the back burner every time something comes up. Do it in the beginning too so it doesn’t become a habit to take on these situations before taking care of yourself or putting your own life needs by the wayside.

Organize a schedule

If you’ve never been a caregiver, it’s going to take some practice building a sustainable routine. If you have kids, it may be similar to tracking the after school activities, birthday parties, and school events. Build your caregiving schedule into your week so there’s some consistency. This could include grocery store runs, pharmacy stops, meetings with advisors and just spending some quality time with your loved one. By building a consistent schedule, you’ll feel more organized and less likely to have this new set of responsibilities throw you off track.

Build boundaries

Boundaries will be important as well, not only with your loved ones but with yourself. Remember that you’ll need to continue doing the things that you love and enjoy; you are the only one who can take care of you. So, if you start to feel that caregiving is encroaching on your everyday enjoyment due to the demands, it may be time to create some boundaries. This may include limiting phone calls at certain times of the day, answering emails or texts when time allows, and not allowing disruptions to your everyday life when possible. Of course there will always be emergencies but don’t let every form of communication become one of them.

Incorporate lives

As a caregiving you’ll find that you may feel guilty due to the lack of time you can spend with your loved one as you try to juggle life. To prevent this, see if you can incorporate some activities with them and your normal schedule. This might include a walk with your loved one at the park on Sunday with the entire family. Pack a picnic and you have the opportunity to get some exercise for yourself, and to spend time with them and your own family. Seek outings that offer everyone some enjoyment.

Being a caregiver won’t be easy but you can build a routine that works for you and them with some careful thought. Start out on the right foot so you don’t build something that may fall apart or leave you feeling out of your element and exhausted. The goal is a win/win situation where everyone feels cared for, loved and fulfilled.

Maybe you've seen some of the chatter online about employers shifting their focus to providing a workplace where employees enjoy what they do and where they have an opportunity to feel like they're contributing to a bigger picture. As I've done more reading in this area, it dawned on me just how much this rings true for my work.  At The National Institute for Fitness and Sport (NIFS), we hold this perspective to a high standard and it  really is the core of who we are. For years, we’ve supported staff in their work/life balance and creating positive environments where employees can show up and not just contribute, but thrive in their career.

One of the ways this positive culture shows up is in our employee tenure figures. The service sector has notoriously high turnover, but when we took a closer look at our numbers, we calculated that the average tenure in our department was almost four and a half years, more than 50% higher than the industry average. Honestly, I wasn’t super surprised at this because our standards at NIFS are unapologetically high. We have always been dedicated to providing service excellence to all of our clients; we’re similarly committed to doing our very best work for each other. 

In my 16 year career with NIFS managing corporate fitness facilities (and 11 as a supervisor), I can tell you that I’ve seen evidence of our thriving environment in the regular positive feedback from staff about how enjoyable it is to work for our organization. I’ve also experienced this enjoyment myself and I truly appreciate working for a company that is both an expert in corporate and senior living fitness, and in treating their employees with the same kindness and professionalism that we do our clients and members.

Our management team and mentors are highly experienced and extremely willing to lead the way. There's never been a moment where I felt like I didn't have the  support that I needed from my supervisor or from our organization. In fact, the support that I have received is one of the reasons I have been on board for as long as I have. Because we're a nimble organization, it's easy to find answers and guidance quickly around every corner at NIFS, which means you have what you need so this in turn builds confidence in your quest to being the best you can be in your role. If respected leadership lands at the top of your career wish list, look no further.

We don’t cut cookies at NIFS, we build sandcastles. Our programs, services, and forward thinking approach towards the future of corporate fitness management and active aging services are unique and individualized. Our ability to customize increases with each new client, and every new staff member we welcome. Because of that philosophy, our Corporate Fitness and Active Aging teams are regularly growing and we’re always looking for the right fit to join our team. If you’re inspired by what you just read, we invite you to consider our organization and stay connected with us so you can open the door to a new, exciting, fulfilling career path. 

When it comes to stress, my belief is that you need a full tool kit of remedies for the different levels and types of stress that life tends to throw your way. Daily stresses or, “good stress” is defined as eustress. For me, this form of stress is fairly manageable with a routine that keeps my body grounded and focused, and allows me to burn off that extra energy with exercise. Eustress is short-term, it can cause your body to feel excited or energized, can serve as a motivational force to get tasks accomplished and is deemed as they type of stress people can “cope” with. 

However, when life decides to start pulling back the bow, stress can get more difficult to manage. When the arrows start flying, that’s when you need an arsenal of serious stress coping tools. This is the stress we all dread and is more challenging to cope with and manage. It’s called distress; it causes anxiety, can lead to physical illnesses or pain, and it can cause a decrease in performance.

[Read More: How Stress Affects the Body and Your Health]

It can make you feel pretty crummy if it sticks around a while. Tension can build from stress so watch for signs of this in your neck, upper and lower back, temples, and head. For me, these pains are red flags that stress is starting to cross over into the distress area. Without immediate attention you can become more susceptible to developing a cold, suffering headaches, or sleeping poorly. This is an area you want to stay away from so don’t ignore these symptoms! 

You want to be armed with different tactics depending on the stress, so let’s discuss some options to help you build your own stress reliving tool box. Just as perception of what leads to positive and negative stress varies from person to person, stress management techniques are also individual. I need physical activity to help my mind decompress at the end of the day as compared to some who need to take a hot bath before bed. The key to winning the battle against stress is to find what works for you. Below are some of my tools for keeping different levels of stress at bay and how they can help your mind, body and soul get through stressful situations.

Exercise 

This can happen in many forms. My daily go to is something that increases the heart-rate and challenges the body. It offers my mind a chance to wander, to think about non-work related items, and to day dream. When I really need to pound it out, I use workouts to push my physical limits. At other times, if I have a lot of head and neck tension from stress, I don’t always choose heart-thumping cardio exercise; sometimes a Yoga class is the right choice to ground my thoughts and body.

Research has proven that exercise packs a punch when trying to reduce stress. This natural medicine can put stress in its place by increasing endorphins which help improve your mood. Exercise can also take your mind off of the daily pressures just by allowing you to divert your focus elsewhere. Other benefits of exercising can include lowering blood pressure, reducing anxiety and depression and improved sleep.  

Mind, Body, Connection

There are times when your mind will just take over and it causes a disconnect from your body. Call it what you will, up in your head, the ego, losing your mind, etc. Whatever you refer to it as, the risk is that you’ve become separated from what your body is telling you. We’ve all seen examples of this. Think of the guy on his cell phone that starts to cross the street without realizing there are cars coming right at him. Or maybe you’ve had the experience of driving home from work and suddenly finding yourself at your driveway without realizing how you got there. You show up to work with two different shoes or mismatched socks, or you drop the kids off at swimming when they should be at violin practice. These are signs that your mind is probably in overdrive dealing with the stressful factors of life. Your coping abilities are being pushed to the limits.

To avoid these scenarios, meditation is a great way to clear your mind. Studies have shown that even short bouts of meditation and shutting your brain off (or even trying) can have significant impacts on stress. The benefits of meditation surpass just stress relief and tip-toe into physical and mental benefits. If you’re not in to meditation or Yoga, check out these alternatives for mental relaxation and stress relief.

Take Comfort

A little self-love goes a long way.  Consider a long bath with a splash of lavender oil and a good book!  Old-fashioned rest can be just ask effective for relieving stress for many people; put your phone down and your feet up with a bowl of popcorn and your favorite TV series or a movie. Or, maybe taking your time in the kitchen and cooking your favorite dinner brings you comfort. Sometimes a complete wind down (as opposed to a workout) is the best choice to manage your stress. Think about what will take your mind off of the daily pressures and bring joy back into your life. Literally, slowing down to smell the roses can put stress into perspective and signal to your body that everything really is going to be okay. We have other tips for stress relief so we hope you'll click below to learn more. 

In the first two blogs from this series, I wrote about offering healthier food at work and moving more throughout the day. Our last topic in this series is the one that excites me the most because I love the idea of being able to positively influence the work space for my colleagues. Don’t worry, I’m not asking you to hire a design expert. All I’m asking is that you consider the idea of RELAXATION in the workplace (gasp).

Try closing your eyes on some of these ideas to envision what makes you feel calm and takes you away for a moment. If you can conjure up a few mental images that bring peace, just apply those to the ideas below and you’ll be in good shape. If that’s not up your alley, you could even ask for volunteers at your company. You might be pleasantly surprised with what kind of workplace wonder they conjure up.

Retreat - Relaxation or meditation rooms are a great option for giving your employees some breathing room, or a place for some peace and quiet during the day. Since our culture hasn’t given in to the afternoon siesta idea yet, I think this is a nice runner-up. If your building has some unused space, it can easily be transformed into simple room for meditation, quiet break areas, or dare I say some quick shut eye. A natural, calm color of fresh paint, a comfortable chair, a small table, non-florescent lights or a lamp, a few pieces of artwork and you’re all set. Think spa-day, massage room or Zen like atmosphere, and you’re on the right path for offering a perfect retreat. Employees can then schedule time in the room with an online calendar system. However, you may have to limit the amount of time that can be spent in the room so everyone has a chance to benefit from the space.

Kids’ corner – We all yearn to be carefree like a child again but we know that’s not possible in the world of adulting. However, you can offer a space where employees can live out there childhood pastimes and creative ventures. This also doesn’t take much to put in place, but you will need some extra room for this one as well. This nook can have items like puzzles, cards, board games, Sudoko, coloring books and fine-point markers. The goal is to make a creative, fun space for your employees to escape into the enjoyments of non-work related activities that reduce stress levels, are carefree, and offer some mental decompression from their job. Another added benefit is that your employees might run in to some social banter that they don’t get from standing in the cafeteria line. Some may enjoy the opportunity to socialize with other employees. 

Home away from home – Some sites are calling these hang out rooms, or community centers, but I prefer the term, living room. I think that conveys the message clearly and you immediately are taken to a comforting area where you can relax and kick up your feet. Designing a small area where employees get away from the work environment for a few minutes seems to go over really well. They might choose to have their lunch there, read a magazine or book, listen to some calming music, bring their coffee or tea, chat with other co-workers, and just momentarily escape from their everyday work responsibilities. Not only is this convenient for your employees but it’s also a beneficial way to give their mind a break so they can go back to their job refreshed and rejuvenated.

That’s it for now! I hope you’ve enjoyed my tips on improving your work environment and offering healthier more active meetings. Even if you try to implement just one of these, you could get some really positive feedback from your employees. It doesn’t take much for them to feel appreciated, so see where you can go with this and my hopes are that you’ll gain a growing fan base at your organization.

This topic may not make you drool like the first one we did on workplace food, but it is something that we know needs to be addressed. MOVING. It’s just one of those things we cannot get around in the corporate world, and no matter what you do in a typical office setting, employees are likely to be performing their job responsibilities on the phone or in front of a computer. Sitting down. All day long. So how can we make some improvements in this area without mandating walks every few hours? Below are some ideas to help employees move more during their day and to ensure they are encouraged and given the opportunity to move while attending meetings and maneuvering throughout their day.

Stretch your meetings – We’ve all either presented to an audience who’s drifting off (or we’ve been the drifters). One way to prevent this is to take short breaks during the meeting. Have your entire audience stand up, and provide some quick stretches. If you don’t feel comfortable leading the stretches, add a few slides to your presentation that will pop up as a reminder to take a break during your meeting. This will get their blood moving, out of their seats, and will help them remain focused on what you have to say. If you happen to have an onsite fitness center with staff, this is a great time to have them break the monotony with a quick stretch break for you! The same thing can be done if you manage a department of people. Have them take a quick break from calls and looking at their computer screens to stretch their necks, hands, arms and upper back. These areas can take a beating with lack of movement, and your employees will appreciate the time you’ve taken to invest in their well-being with a simple stretch break.

[Read More: 5 tips to help your employees move more]

Stand up for yourself – Literally. I mean stand up for yourself and work while you’re at it! The harmful effects of sitting have been widely published, and while a standing workstation won’t fix everything, it’s an option to help employees move more. This is an investment so consider purchasing only a few where employees can have access to it for 15-30 minutes during the day.  How else can you encourage your employees to get more movement throughout the day? Here are several suggestions. Rather than giving every desk a trash can, have a community trash area so employees have to get up to throw items away. Store your lunch in a refrigerator that’s down the hall or on a different floor. Use the stairs as much as possible, even if it is just going down, or have a 3 flight rule. If you aren’t going more than 3 flights, take the stairs, always! Encourage walking breaks or group walks. I also love the idea of an adjustable desk. This is another investment but well worth it so you can combine sitting and standing during the work day.

Sound the alarm – We’re all guilty of getting so involved in a task that we lose track of time and the next thing you know, you haven’t moved from your seat for hours. Some companies are using their intercom system to remind employees to get out of their seats for a moment. This can be a quick stretch, walk down the hall, or water break. Whatever it is, the reminder is set so we don’t get lost in time and forget to move our bodies. This can also be accomplished by setting a reoccurring Outlook reminder, or if you’re managing a department, you can pre-set several emails per day to spark your team to move. Dare I suggest that department leads also consider more interaction with their employees with a vocal prompt to stand up and move a bit during certain times of the day. Now we're getting somewhere! 

I'll let these ideas jog through your mind until next week when I offer the last part in this series. I will say it happens to be more slow paced. Can we afford a slow pace in today's corporate world? I believe the answer is yes. 

Are you seeking ways to introduce healthier elements into your work environment and meetings? It’s a great idea and one that makes employees feel appreciated and valued by their organization. In surveys where employees are asked if they are supported by their company or manager, too many times I’ve seen that they do not respond with positive feedback. What I DO see is a plea for better options and support from their managers as they try to implement a healthier lifestyle. I also don’t think they are looking for a grandiose gesture, but just sincere thoughtfulness that makes them feel like their employer CARES for them and their well-being. If you’d like to raise the bar on how your employees feel you’re supporting their health, follow our 3-part blog series on designing a healthy workplace.

Let’s start with the elephant in the room. FOOD.

Hit the bar – Don’t get too excited, I’m not talking the place you go for happy hour. I’m talking about hosting a healthy food bar at work. The all too familiar donuts, cookies, and cakes that are served as rewards and celebrations is getting to be too sweet of a deal. It’s a nice thought but what your employees may rather have is something that they can indulge in and not get off track with their nutrition goals.

Rather than rewarding with sweets, try offering something that communicates your commitment to helping employees live well. Consider hosting a healthy bagel bar (buy the mini bagels) with low-fat cream cheese options, smoked salmon, PB&J, avocado, almond butter, hard boiled eggs and bananas as toppings. Try a yogurt bar that you can fill with fruits, nuts, seeds and honey. You can also go vegan, and avoid lactose with some non-traditional varieties of yogurt. If you’re looking for something to top that, why not bring in a smoothie vendor to offer several of their most popular varieties? These can have ingredients that include your favorite fruits but also vegetables, wheat grass, green tea, vitamins, and protein powder. Can I get an AMEN for sneaking in veggies and other healthy ingredients?

Truck it – I’m talking about Food Trucks of course! These days, there are a variety of choices for bringing healthy options TO your employees. Yes, there are plenty of unhealthy options in this area but I’d like to focus on something modern, different and possibly out of the ordinary for rewarding your employees. I suggest you to take some time to research local, healthy food trucks. You’ll find varieties that include smoothie trucks, fresh organic salads and sandwiches, locally raised and hormone free options, vegan trucks and changing menus depending on what’s in season. Not only is this a trendy idea but it supports your local businesses and it also gets your employees up and moving toward fresh air.

If this event goes over well, you could line up several healthy options in the future (for example, first Friday of the month is “Food Truck Friday”). Some trucks might need a guarantee so they know the trip is worth their time, but if you can provide a certain amount of free sample items for your employees, most likely they will purchase more when they get to the front of the line. That’s a win for the employees and for the truck owner. If your culture supports an eat-at-your-desk mentality, you may have to get creative to encourage your employees to truly use their lunch break. (Side note – it also supports your local economy, so this is truly a win-win.)

Demo-day – You’ve probably tried something like lunch and learns, health professionals coming in to do presentations, and different health screenings. I don’t think these are a bad idea in their traditional form, but how about considering something more light-hearted, that smells delicious and is also educational. See what you can cook up for a chef or a registered dietitian offering a healthy cooking demonstration for your employees. Not only do the employees get some delicious taste tests at work, but their families may also benefit from new and delicious recipes as well.

The reward system – It’s common to see food as a reward for a job well done.  But I’d like to turn that on its head. Providing access to healthier choices for your employees creates a whole environment and workplace experience that’s rewarding. There are several ways you can do this and I’m sure at least one will be doable at your organization. If you have a cafeteria, try a reward or discount program for the healthy items. Here are some examples on how to offer this. If employees choose the salad bar, sandwich station, fresh fruit or soup, they get a certain discount on their total bill. If the system is set up where the cost of a healthier choice is lower than the unhealthy options, employees are more likely to grab some greens for lunch.

If that sounds like something you’d like to dip your toes in, but either don’t have a cafeteria or it seems like a big jump, you can start with your vending machines. Talk to your vending machine provider and ask for healthier options, label them and give a discount on these items. You can also consider completely revamping your vending machine offerings for a healthy, fresh version. You might see items in these machines like apples, hard boiled eggs, veggie and hummus dip, bake potato chips, and organically made items. Don’t forget to consider your vending beverages too! Skip the soda and offer naturally flavored water, teas, Kombucha, almond milk and coconut water.

Food will ALWAYS be a hot topic and it’s a good place to consider some welcome changes at your workplace. Give your employees some natural energy through healthy food and drinks so they can keep their eyes open during the 2 o’clock slump. They will thank you for it, and maybe you’ll see some positive changes in productivity, and how your employees feel about the way are you are supporting them.

We’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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Want to find out more about how to make group fitness work for your employees?

When it comes to the holidays, everyone seems to be short on everything: time, money, patience, you name it. We are, however, enjoying longer lines and longer wait times! With all of this in mind, fitness can easily be put on the back burner. There are parties to attend, various people to shop for, and light shows to see, so it’s safe to say that spending hours at the gym is not something most people are doing this time of year. Now come January, that’s a different story!

Putting a Fitness Spin on a Holiday Tradition

Our staff have found various ways of putting a fitness spin on an old holiday tradition. It’s a program called the 12 Days of Fitness, and it works really well to get people moving during this busy season. When you think of 12 days, it doesn’t seem like a long time—and frankly, that’s exactly the point! Yet, 12 days of burning calories, educating people, and having some fun can have a positive impact for the participants.

We’ve had several sites record a 100% completion rate for this program, and we think the key to success is making each day count with simple but impactful activities and including something that is truly encouraging for the participants.

12 Tips for Creating a Holiday Fitness Program

 Below are our 12 best tips for how you can create your own fun and effective 12 Days of Fitness program.

1.  Offer quick yet challenging workouts since time is of the essence during the holidays. Short 10 to 20-minute classes or challenges will get people in and out. Tis the season to be efficient and effective!

2. Let’s face it: prizes both pull people in and keep them coming back. Have a daily drawing or a daily competition where one prize is offered on each day of the program. Keep the prizes health and fitness related to further emphasize a healthy outlook.

3. Hosting lunchtime classes or activities gives associates an alternative to those not-so-healthy holiday luncheons or parties. The potential for binging is everywhere; why not create your 12 Days of Fitness as a respite for employees looking for a healthier escape? 

4. Get creative with classes or activities that you offer. Provide the participants with exercises they can easily do at home, or offer new and exciting ones to keep them out of an exercise rut. You might try dance-style classes or incorporate an exercise scavenger hunt in your facility.

5. Use the program as a learning experience. Show participants healthy recipes or even host a healthy holiday party offering samples of modified or low-calorie snacks, appetizers, main dishes, and drinks.

6. Make participants accountable. Post the exercise or activity of the day and require that the staff sign off when it has been completed. 

7. Encourage associates who work at home to participate. Send them emails with exercise pictures or video demonstrations. It’s important for people to know they always have time to squeeze some activity into their day no matter where they are located.

8. If you’re focused on getting employees into your corporate fitness center, require that some of the exercises and activities be performed in the facility. This also gives you a chance to see and speak with the participants.

9. Incorporate stress reduction and relaxation into the program. You can do this by offering educational materials on these topics, or more interactive things like hosting a free yoga class or 10-minute chair massages.

10. Add a personal touch. Send out emails or make phone calls to check in with participants who have missed a day or one of the required activities or exercises.

11. Incorporate teamwork into the program. Similar to our Maintain Not Gain program, working with a partner can increase the chances of success. You can do this in the classes you offer; you can require a partner for certain exercises, or even add a referral component where participants encourage nonmembers to join and participate.

12. Celebrate their accomplishment! Being successful is key, but everyone can feel a sense of accomplishment if managed correctly. Besides the daily drawings, offer all successful participants something at the end of the program. This can be a prize, but it can also be wrapping the successful participants’ names around some lights and words of encouragement for all to see. Make your participants feel proud of sticking to a healthy routine during the holidays. They’ll surely thank you later, and might even ask for more programs like

If you’re not offering a holiday program, this just might be your key to keeping participation numbers up and the pounds and stress levels down. Use some of the above ideas for developing your own 12 Days of Fitness and see what kind of difference you can make this season.  Or, if it's the wrong time of year for this type of program, grab our quick read outlining how you can build a more successful corporate fitness center.