Corporate Fitness and Active Aging

If music is good for the mind, and exercise is good for the body why not combine the two at the same time?

Since I can remember, music has been a part of exercise, either playing in the background or exercising to the beat of the music. At the school gym there would be rock and roll playing while exercising on the machines. When running or walking outside I would find songs I can use the tempo of to keep a consistent pace. In group exercise class they would play upbeat motivational music to keep us moving and to help not focus on how hard we are breathing. During Yoga class, they play soft, meditation music to help calm our minds and relax into the poses and stretches we are trying to perform.

Many forms of exercise combined with different forms of music can help bring further benefit to the workout. By listening to preferred music, it can leave a positive effect on the brain and help associate what might be seen as a difficult workout more pleasurable. The exercise will be linked to the feeling of listening to a favorite song or favorite genre. With calming music during a cooldown or slower paced class like Yoga, music can bring our mind into a state of peace and relaxation.

Another benefit seen is music can keep the mind occupied while the body is working. When working out alone in a Fitness Center or at home, some people find it boring, especially having to wait during rest times before the next set or exercise. By incorporating music, the rest time becomes less tedious and more fun! Stretching the muscles at the end of a workout also takes time and patience to sit in a pose for 30 seconds up to a minute. With music that can become time to catch up on music you have been wanting to listen to or even podcasts or book audios if music is not an interest.

With today’s technology there are various methods to listen to music. There are many kinds of headphones to wear that can go over the ears or in the ears that are both corded or wireless connecting to a phone. Speakers used at home or TV channels that play almost any genre 24/7. There are even hearing aids that can wirelessly connect to a phone.

If music is not your jam that is okay too. For some, the silence during exercise can feel therapeutic. It might be the only time in the day or week that is a quiet time to reflect or not have to think about anything other than moving the body.

It is important to get exercise into the weekly routine and it can be hard to find ways to make exercise more enjoyable. It can be a mind game to be convinced to go out for a walk during a cold day or go to a fitness class that is early in the morning. There have been many strategies discovered to help beginners into the habit of routine exercise. Music might just be the missing element to a more pleasant and active lifestyle.

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.

• Name: Kelsey Devereaux
• City, State: Indianapolis, IN
• Years with NIFS: 6 months
• Position: Fitness Manager
• What brought you to NIFS: I was in between jobs and needed to find something more stable. I found the opportunity with NIFS and went for it.
• What is the most impactful moment you have shared with a member: Working with the residents in senior living is impactful in itself. They make you want to better yourself no matter where you are in life.
• What separates a NIFS fitness pro from the rest: The ability to transform into whatever we need to be for our client. 
• What is your favorite thing about working at your client site: Connecting with members helping them with their fitness and health goals.
• What motivates you: Being able to share new knowledge of the fitness and health industry to help clients accomplish their goals.
• What is your favorite hobby: Riding my bike through the woods for a lot of hours.....and petting dogs.
  

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

  ACTIVE AGING   |   CORPORATE FITNESS

When winter blows in and the days start to get shorter and colder, you can pull the blankets over your head and hibernate—or you can suit up and head outside for an outdoor winter adventure. Exercising in colder weather has distinct advantages over working out in warmer weather, so there is no reason to take a break when the temperatures drop. There are a number of advantages to working out in colder weather that most people disregard.

In the winter we do not have to deal with heat or humidity. We all know heat and humidity can be extremely dangerous to our body but can also be uncomfortable and frustrating to work out in if you are not used to it. It is easier for our bodies to adapt when the temperature begins to drop, and you may be able to workout longer in the cold than in the heat. Working out longer allows your body to burn more calories and it takes more energy to keep the body warm when exercising in the cold. Another advantage to working out during the winter is your body has a chance to soak up Vitamin D that it lacks during the winter months. Vitamin D helps boost your immune system, creates strong bones, strengthens muscles, and helps maintain blood sugar levels which can prevent diabetes.

Try these outdoor activities to help keep you active in the winter:

• Walk, Hike, or Jog
• Shovel Snow
• Rake Leaves
• Ice skating
• Sledding
• Skiing

Exercising in the cold can be beneficial, but there are things to keep in mind when being outside for longer amounts of time. Dress in layers and be sure to cover your hands, ears, and feet. Layers will allow you to stay warm without producing too much moisture on the skin which could make you even colder. Our hands, ears, and feet are where our heat escapes and they tend to have a lack of circulation, keeping them covered helps keep them warm when the temperature drops. Be aware of the signs of hypothermia and bundle up when going outside. If you are not cold and uncomfortable you are more likely to enjoy your time outside instead of running back inside shortly after going out.

Exercise can boost your immune system during the long cold and flu months. Even just 20 minutes a day can boost your immune system enough to help fight simple bacterial and viral infections. Below is a list of indoor activities to keep you active when you are not motivated to bundle up and get outside.

• Home workout 
• Active household chores like vacuuming
• Roller skating
• Yoga or group classes
• Stair climbing
• Rock climbing

Find a way to stay motivated when the temperatures drop, and the days begin to shorten this winter. Invest in a few high-quality products and clothing items so your time outside is more enjoyable and you can take in the full benefits of being outside in the fresh air. You can pick up a new activity or try something you have always wanted to do but have not had a chance. Your body will thank you.

Daily headlines remind employers of what they are already feeling with the squeeze to find qualified candidates to fill the record-setting job openings across nearly every industry. And for HR professionals responsible for hiring in senior living or corporate fitness centers, it may already be challenging enough to recognize the necessary skills when hiring a fitness professional who can cultivate the engaging onsite fitness center you desire. In the past couple of months, I have heard from multiple fitness management clients that they are grateful that they are partnered with NIFS to manage their fitness center personnel as its one less department they have to worry about as time, resources and candidate pools are stretched thin with staffing struggles.

It isn’t through luck that NIFS is able to recruit some of the best in the fitness industry to manage our corporate and senior living client fitness centers. We have been recruiting, vetting, and welcoming talented fitness professionals to our team across the country for over three decades. That experience has helped us build a foundation and a reputation that attracts degreed and passionate staff. If you are struggling to hire the right talent to create an engaging fitness space, consider how you might apply these factors in your organization’s hiring practices that have elevated NIFS recruiting efforts:

1. Create a following: we have a careers page on our website where hundreds of followers have opted in to receive notifications about vacancies NIFS has available across the country. We regularly update our website when a position becomes available and followers receive a notification right in their inbox. Even if they aren’t regularly visiting our website, our position announcements are delivered right to them! In addition, candidates can submit their resume to NIFS to house in our database so we regularly have qualified candidates to comb through as positions become available.
2. Partner with local universities: doing business in 16 states across the US puts us in proximity to some of the best exercise science and kinesiology programs, many of which are the alma maters to our staff. This has created opportunities for us to attend job fairs and post on university job boards to recruit new grads and more experienced alum. I remember hearing about NIFS in one of my first undergrad classes in the exercise science program at Ball State University (chirp chirp) and NIFS was one of the first employers I looked into upon graduation…and I’ve been here ever since. We recently hired a candidate who told us about admiring the work NIFS does in fitness management from the strong reputation she heard it carry in her master’s program at her university in southern Indiana.
3. Network of amazing staff: our staff come to us from a variety of backgrounds working in commercial gyms, rehab settings, athletic training, sports performance, nutrition, and health coaching. From that experience brings a broad network of connections to spread the word about NIFS vacancies with former peers, classmates, colleagues, etc… Talent attracts talent and we love when our team helps us find the right fit for a client!

If you are tired of the turnover, lack of coverage support during staff vacations, or simply need time freed in your busy schedule from staffing struggles, contact NIFS for a conversation about fitness management services and let us champion the fitness staffing piece for your employees’ onsite fitness center or for your senior living fitness center.

Finding the right fit may only be half the battle when staff retention also comes into play. We recently had an applicant who works for a senior living community. He shared with us that he’s looking for other work because he feels like he’s on his own and has little connection and support from community personnel. He likes his community and loves his residents, but feels like there is missed opportunity to elevate his program or his own professional growth. We’ve written about networking opportunities for fitness staff before – check out these ideas here! Don’t go through the pains of recruiting, hiring, and training a great candidate just for them to quickly be searching elsewhere. Even though NIFS team is geographically stretched from coast to coast, we are strongly connected. NIFS team member Candace in Virginia recently shared the following with me, “I truly love being a part of the NIFS community, it has absolutely been my favorite company to work for throughout my career. I always feel appreciated with this company.” That is truly music to a director’s ears as loyal and appreciated employees take exceptional care of our clients.

Click below to find out more about our staffing services

Senior Fitness Management  |  Corporate Fitness Management

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.

• Name: Candace Montgomery
• City, State: Newport News, VA
• Years with NIFS: 2 years
• Position: Fitness and  Vibrance Director
• What brought you to NIFS: Originally in the Health Fitness Specialist position and wanted to expand my career in fitness.
• What is the most impactful moment you have shared with a member: When working with a member for an extended period of time and they truly begin to see the results of their hard work, whether that be improved balance, gained strength, etc., it is always rewarding for me when they have that confidence boost!
• What separates a NIFS fitness pro from the rest: A NIFS fitness pro is different from the rest because of the resources available and upper management that is consistently encouraging their team to be their best for the members. The NIFS team is a great sounding board for crafting innovative programming and how to keep fitness fun!
• What is your favorite thing about working at your client site: The favorite aspect of my role is interacting with the members and many of them become like extended family members, where they genuinely care about you and your own family. This role provides me with the opportunity to not only build members strength, but also build lasting relationships. It is a truly rewarding career!
• What motivates you: I am motivated by son (3yo) as I am always striving to be the best version of myself to set an example for him. Additionally, the members motivate me! I feed off the energy of the residents, especially during exercise class. Nothing keeps me motivated more than having fun and exercising with our members!  
• What is your favorite hobby: I love doing DIY projects! We recently moved into a new house and my husband and I are constantly doing a new project. Its so much fun being creative and finding new ways to make a space uniquely yours. I watch a lot of Fixer Upper, haha!

   

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

  ACTIVE AGING   |   CORPORATE FITNESS

The impact of physical activity on mood has been researched over the last few decades. There has been speculation that an increase in physical activity can provide a substantial positive impact on one’s mood, but to what extent? Let’s dive into the known relationship between physical activity and mood, how much of an effect physical activity can have, and finally will provide a few brief explanations over the mechanisms of which physical activity increases mood!

Multiple studies have shown clear consensus for the benefits that physical activity has on the symptoms of depression and anxiety. It has been shown that the increase levels of physical activity and exercise are inversely correlated with depression levels. Exercise is also being shown to improve other quality of life indicators for individuals such as improvement in self-esteem, vitality, general well-being, and satisfaction with physical appearance.

There has been a lot of speculation from the actual significance that physical activity has on mood. Physical activity has had similar effects on depression symptoms as compared to those of antidepressant medications. Even maintaining this “antidepressant’ effect that can outlast the exercise period. These findings can have a beneficial impact on even people that are not suffering from clinical levels of depression. In terms of what facet of fitness has an impact on mood, both aerobic and anaerobic methods of exercise have shown an immensely beneficial impact. Moderate-intensity aerobic exercise programs (where roughly 65% of a persons VO₂ Max is reached) showed improvements in behavioral, mood, and anxiety responses. However, strength (anaerobic) training at low to moderate intensities produced the most reliable and robust decrease in improvements!

Now that I have shown the benefits of exercise, let me explain some of the mechanisms that can cause this improvement in mood. There are two different complex biological mechanisms that occur in your body that may explain the boost in mood with regards to exercise. Firstly, it may be due to a response within the body that has to do with inflammation. Physical activity and exercise reduce chronic inflammation in the body, which is then joined by a lower expression and usage of tryptophan. This limited usage of tryptophan will lead to accumulation, which then results in additional tryptophan being within the bloodstream for your central nervous system. Tryptophan has two major jobs for us in this case: it aids in the biosynthesis (creation) of serotonin, and it also seems to aid in the transmission of serotonin across the blood-brain barrier. As more tryptophan crosses the blood-brain barrier, consequently higher serotonin concentrations are found in the brain as well.

Another possible biological explanation is the endorphin perspective that physical activity and exercise can play on mood. Endorphins are produced by the hypothalamus and pituitary glands during strenuous exercise. They often resemble opiates in their ability to produce euphoria and analgesia. Exercise elicits the secretion of these endorphins in the brain reducing pain and cause general euphoria. Which then later, these same endorphins may reduce anxiety and depression levels.

Have you found that regular exercise affects your mood? Share below!

Could your exercise clothes be increasing your fall risk?  Wearing appropriate clothing is crucial when you are exercising. Injuries can occur because of improper equipment, which includes clothing and shoes. 

Proper Footwear: Wearing a supportive pair of sneakers is crucial. You’ll want to choose closed-toed shoes that fit comfortably as well as support and protect your feet, preferably with a rubber bottom.   Sandals are a no-no for both exercise classes and the Fitness Center.   In addition to causing a slip or trip, they do not provide the secure foot bracing that is needed in classes like aerobics or balance.   Open-toed shoes are unsafe and also dangerous in the gym, especially for use on treadmills, elliptical machines and bikes as they expose your feet to mechanical gears and moving parts. They also provide no protection if a weight were to fall on your foot. Ouch! For classes like yoga and Pilates where bare feet are the norm, special socks designed for these types of workouts have rubber grips on the bottom to increase your traction and reduce slips.

Comfortable Clothing: Comfort is key when choosing your clothing but wear items that are appropriate for your chosen activity.  Different workouts call for different clothes, so think about the kind of exercises you’ll be doing. If you’re headed to a yoga class, grab some stretchable fabric pants, shorts, or yoga pants. For classes requiring standing or a lot of movement, choose clothing that is loose but slim-fitting to your body.   Moving arms and feet can easily become entangled in baggy or flowing clothing such as draped shirts, wide-legged or palazzo pants.

Consider the Climate: In addition to the activity, also consider the climate. When available, choose lightweight breathable fabrics that wick sweat away from your body as opposed to pure cotton which only absorbs dampness and becomes heavy and bulky as it gets wetter. In addition to helping pull sweat away from your skin, fabrics made for performance wear can help cool your body down and sometimes even provide SPF protection from the sun.

Today, workout attire is relatively easy to find and doesn’t have to be expensive. Nearly every store, from Walmart to Nordstrom, carries their own line of fitness clothing. Previously only available in small, medium and large sizes, yoga pants, leggings, training pants and running shorts now come in all shapes and sizes, and the options are endless.   Athleisure wear is on the rise so chances are you’ll be able to find clothing and shoes that are made for your exercise style and safe for the activities you like to participate in.

The 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

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.

• 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

The 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?