Corporate Fitness and Active Aging

Many already know the wonderful effects of having a pet companion. Owning a pet has significant benefits for an individual’s health.  Animals have a tendency to love unconditionally, and the love and friendship that radiates from bonding with your pet can not only lower stress but will also draw on your nurturing spirit that can give your level of happiness a boost. Whether you realize it or not, having a pet also promotes balance across multiple dimensions of wellness in your lifestyle. The three most common types of pets among older adults are: dogs, cats and fish. 

Dogs  

Dogs need exercise, so playing with them, whether inside or outdoors can increase the flexibility and mobility of the owner.  When taking the dog outdoors, you may have the opportunity to meet other neighbors. This will give you the chance to interact and socialize with others in your community. Even if it’s just for a few minutes a day, the social interaction helps reduce stress levels and prevent isolation.

Dimensions of Wellness Incorporated with Owning a Dog: 

• Physical= walking and playing with the dog provides physical activity
• Occupational/Emotional = being a caregiver for a dog provides a sense of purpose and provides companionship
• Social/Intellectual= starting conversations and meeting new friends when walking the dog creates connection
• Environmental = fresh air and spending time outdoors builds in opportunities to connect with nature

Cats 

Compared to dogs, cats are relatively low maintenance. This is ideal for a senior with limited mobility. Feline friends are more content to stay inside and cuddle. Cuddling, petting, or even listening to a cat’s purr has been shown to help reduce feelings of anxiety.  

Dimensions of Wellness Incorporated with Owning a Cat: 

• Emotional= having a cat can reduces feelings of loneliness, anxiety and depression
• Occupational= owning a cat strikes a healthy balance between caring for your pet and leisurely play

Fish 

Having fish is very low-maintenance and allergen-free. Decorating your fish tank with items and designs of your liking will make the viewing of the fish more enjoyable.  The colors and movement of the animals in the water, combined with the calming environment has been proven to reduce stress, anxiety and blood pressure. This is part of the reason why a lot of doctor’s offices may have an aquarium in the waiting area. 

Dimensions of Wellness Incorporated with Owning an Aquarium: 

• Occupational= decorating the aquarium can contribute to personal satisfaction and enrichment. 
• Emotional/Physical= observing fish reduces blood pressure as well as the stress and anxiety of everyday living. 
• Environmental = listening and watching the water, aquarium plants, and fish is a great opportunity to connect with nature from the safety and comfort of home.

No matter what kind of pet, becoming the owner of one can improve overall quality of life and increase physical and emotional health. You will have responsibilities and a set routine to help fight stress, loneliness and depression. Maybe this all sounds great but you are not ready for the commitment of pet ownership. Consider asking a friend, relative or neighbor who has a pet if you can stop by and share a few minutes with their cozy companion. 

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: Maddie DeVries
• City, State: Hershey, PA
• Years with NIFS: 1 year
• Position: Health Fitness Specialist
• What brought you to NIFS: I was working in a similar corporate wellness role at Delta Air Lines in Atlanta, GA. When my now-husband had the opportunity to move to PA, it was my dream to work in the same role. I was fortunate enough to step into that role with NIFS!
• What is the most impactful moment you have shared with a member: It was with my Active & Ageless (Silver Sneakers) ladies – they are a fun and sweet bunch. We try to make the class fun and social while also getting in some movement and flexibility. They told me how much they look forward to the class each week, and how much they love trying all of the fun and innovative exercises. They were so invested in my wedding planning and new life as a southern girl in PA, and I love hearing about all their jobs before their retirement. Their excitement made me so excited to teach them each week!  
• What separates a NIFS fitness pro from the rest: It takes a real people-person to be a NIFS fitness pro! High-energy, sociable, personable, and compassionate in addition to knowing the science and the exercise physiology.
• What is your favorite thing about working at your client site: The people are the sweetest. Everyone was incredibly kind and welcoming, and it didn’t take long for me to feel like a part of the family here.
• What motivates you: It sounds cheesy, but helping others is what motivates me! I want to do my best within myself so that I can give my best to others. Sometimes that means taking a break and doing some self-care, sometimes that means lifting some weights, and sometimes that means cooking a yummy meal.
• What is your favorite hobby: I have recently began dabbling in photography. It has been such a fun hobby!

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

ACTIVE AGING   |   CORPORATE FITNESS

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: Jane Reynolds
• City, State: Stuart, Florida
• Years with NIFS: 1.5 years
• Position: Wellness Coordinator
• What brought you to NIFS: I was relocating back to Florida from South Carolina and looking for work when a friend of mine told me about NIFS and an HFS, per diem opening and urged me to apply. Side not, relocating back to Florida to be closer to my grandson.
• What is the most impactful moment you have shared with a member: This is such a multifaceted question. I have had many impactful moments here at my site with many members. I have witnessed many of our members become stronger physically and mentally especially this past year. I have seen many members that are stepping out of their comfort zone and trying and loving tai chi, yoga, and meditation. I have been told by several members that they feel stronger since they started taking aerobics and strength training and have said they love that I challenge them. I always remind them that age is just a number! On the other side of fitness, I have had several heartbreaking moments with members who have lost their spouse. One is now in the process of getting herself back into fitness and needs some one-on-one attention. Making connections both physically and emotionally have made for many impactful moments.
• What separates a NIFS fitness pro from the rest: What separates NIFS from the rest is their philosophy towards fitness and wellness. As a NIFS professional, we are challenged to work on programming that promotes physical wellness and mindful programming. What is so interesting about most of the programs offered is that they blend so well together. NIFS is not just about picking up weights and getting sweaty!
• What is your favorite thing about working at your client site: I would have to say the residents and my co-workers. I feel that this is my home away from home! As an example, during the initial lock-down restrictions back in March, our Executive Director made it possible for us to purchase groceries onsite, so we did not have to go to a store and offering the COVID-19 vaccine for staff. They have taken such wonderful care of us and the residents. Also, we have the most beautiful surroundings, and I am treated to gorgeous water views every day!
• What motivates you: Our residents motivate me daily. I am in awe of their perseverance and their desire to get in shape to stay independent. They are truly the greatest and bravest generation!
• What is your favorite hobby: I have a few hobbies but my favorite activity these days is spending time with my sweet grandson, Briland. I stay in shape, so I have the energy to chase him around. Those toddlers are fast! Other hobbies include gardening. There is nothing like growing your own tomatoes! And I have just started playing shuffleboard! Along with teaching classes here at the community, I enjoy riding my bike, walking and strength training to stay fit. And how could I forget that we have some gorgeous beaches minutes from my home. Is laying out at the beach a hobby?

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

ACTIVE AGING   |   CORPORATE FITNESS

When thinking about starting a resistance training program there are a few things to consider. Making sure you have the right order for exercises, determining the appropriate number of reps/sets to perform, and making sure you get enough rest are what we will be going over in this blog. With any program you start, make sure that you are warming up properly before performing any type of lift. The great thing about resistance training is it can provide you with muscular strength and endurance gains no matter your age.

1. Making sure you have the right order.

There are thousands and thousands of exercises that can help increase strength in certain muscles around the body, but what is the best order to do them? Most programs will have you start with compound exercises. Compound exercises like the title suggest recruits multiple muscle groups to help preform the lift. Squats, Bench Press, and Deadlifts are examples of compound exercises that should be performed first. After the compound exercises you can do what are called accessory lifts. These lifts will typically only activate one muscle. Biceps Curls, Triceps Push Downs, and any machine exercise are examples of accessory lifts.

2. Determining the number of sets and reps.

Before starting a program, you have to figure out why you want to do this in the first place. Establishing goals can gear you towards keeping you on track and building the perfect program. For example, if your goal is to do the most exercises in a row, you would want to build your program around muscular endurance. ACSM suggest to perform at least 12 reps (how many times you perform the exercise) for 2 to 3 sets (How many rounds you perform the exercise) with little or no rest in-between sets. There are 2 different resistance training programs. To gain muscular endurance, perform 6-12 reps for 2-3 sets with 1-2 minutes of rest in between and to gain muscular strength, perform >6 rep for 2-6 sets with 3 minutes of rest in between.

3. Why is rest so important?

When starting a weight lifting program, after the first couple of weeks you can be experiencing some soreness due to the muscles being used. Now making sure that your soreness doesn’t become an injury is making sure you build in rest days around your program. ACSM recommends the amount of time you should rest a muscle group before performing resistance training again is 24-48 hours.

Interested in getting started with a resistance training program, seeking support from a qualified fitness professional can be a great step. There are fitness assessments you can complete to evaluate your current strength and fitness levels that can be used to design a resistance training program unique to your goals and needs.

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: Jaclyn Ruemmler
• City, State: Indianapolis, IN
• Years with NIFS: A little over a year
• Position: Fitness Center Manager
• What brought you to NIFS: I was working in corporate wellness in North Carolina for about a year before I decided to move to Indianapolis with my boyfriend. I really enjoyed corporate wellness and working with a variety of people so after doing my job research, NIFS seemed like a perfect fit! I like that it is a smaller company, but with sites all over the country and a very welcoming atmosphere.
• What is the most impactful moment you have shared with a member: Through our virtual Personal Fitness Quest program, I have been able to work with a variety of employees. I worked with one woman who had been quite sedentary her whole life and had poor range of motion with her movements. She was very excited to participate in this program and was determined to improve her health. After a course of 4 weeks, she had improved her shoulder range of motion and was moving much smoother. She had a step goal set for everyday and always came to our sessions with a positive attitude. Now she continues her workouts and stays active with our online offerings.
• What separates a NIFS fitness pro from the rest: We all bring something different to the table with certifications, education, background, etc. but our overall goal as a staff is to improve the wellbeing of our members. We use creative, fun ways to interact with our members and always encourage them to accomplish their fitness goals.
• What is your favorite thing about working at your client site: I love the facility and the people, we work with all kinds of people with different fitness goals and I enjoy helping them reach those goals. Also, the virtual programming has been awesome, I have been able to work with people all over the world.
• What motivates you: I love seeing members enjoy a group fitness class, accomplish a fitness goal, or really enjoy a program we run. These all motivate me to be creative and continue to work hard.
• What is your favorite hobby: I enjoy running and staying active outside (when it is warm!). I also enjoying exploring the city and surrounding areas with my boyfriend and friends.

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

ACTIVE AGING   |   CORPORATE FITNESS

The individualized exercise prescription continues to be a strong driver of resident engagement in fitness programming in the senior living communities we serve. The approach is highly personalized and we have helped residents prepare for vacations with the grandkids, train for an upcoming golf season, focus on balance training, and condition for mountain hiking trips. The unique motivations for residents to begin or adapt their exercise routine are always inspiring. I have been working in fitness in the senior living industry for almost 20 years and the resident success stories we hear never get old and always bring a smile to my face. Hearing about individuals reclaiming their independence, achieving new goals, and gaining confidence is powerful and we are fortunate to work in a field that allows us to play a role in these accomplishments.

I had the pleasure of receiving the following feedback from Ashlie Burnett, our client contact at the Heritage at Brentwood in Brentwood, Tennessee this fall regarding our fitness manager, Tim Parrott and his work with a resident.

“Earlier today I walked past the Group Exercise Studio and noticed a resident was dancing with Tim. (Not actively, but Tim was present and nearby.) In conversation, I asked Tim and he said this resident has started and stopped a fitness routine every few months. He finally asked her specific goals and she said to dance. He decided to turn her exercise prescription into dance! Tim said after dancing for a couple of minutes she loosens up and her balance improves slightly. This is such a great example of functional fitness! Tim is a great addition to The Heritage and resource for residents.”     – Ashlie

According to resident Mrs. Nona Jane Kroha on her exercise prescription, “It has given me an impetus to move forward!”

NIFS active aging staff across the country provided a focus on self-care programming for the senior living residents we serve with an emphasis on a variety of avenues to practice gratitude. While 2020 may have left us feeling restricted with so many variables outside of our control, practicing gratitude as a component of a well-rounded self-care routine empowered residents to reflect on the positive aspects in their life and enhance their well-being. After all, research has proven that people who practice gratitude show more positive emotions, demonstrate more kindness, and even have stronger immune systems.

Here’s a little bit what our staff are reporting from those offerings:

NIFS Wellness Director, Candace - Newport News, Virginia

“We provided an Emotional Wellness Presentation focusing on education and self-care practices to enhance emotional well-being. Residents were very thankful for this presentation as most have felt their mental health has suffered during COVID-19. We also hosted a Gratitude Workshop where residents created Gratitude Pumpkins. They wrote all of the things they are thankful for on the pumpkin. They were also given “gratitude exercises” and thank you cards to write to those they are most thankful for!”

NIFS Wellness Coordinator, Meredith - Raleigh, North Carolina

“We hosted a speaker here that is a psychiatrist and he spoke on aging with grace (specifically during COVID-19) and so much of what he reflected on was taking time to express gratitude especially in the times when we feel we have the least to be grateful for.”

NIFS Fitness Specialist, Jennifer - Lakewood, New Jersey

“For our Health Center, family members recorded a short video wishing their loved ones a Happy Thanksgiving with well wishes. This was displayed on Touch Town on Thanksgiving Day. The excitement and wishes that the family members expressed were breathe taking. I have to say, that the programs and exercises that we provide, the residents are extremely thankful and appreciative.”

NIFS Fitness Manager, Miles - Bridgewater, New Jersey

“To deal with the toll the year has taken on resident’s mental and physical health, I ran a two-part presentation discussing the importance of stress management and mental health as we approached the COVID affected holiday season. The residents attended enjoyed the material and we were able to have great discussions after both presentations. In fact, hearing their concerns inspired me to begin a meditation class in December.”

NIFS Wellness Coordinator, Becca - Indianapolis, Indiana

“We ran a Tree of Gratitude program where we watched a tree grow full of gratitude leaves filled out be residents. The tree grew and filled in with more and more leaves as the month went on as a strong visual representation of what individuals and our community as a whole has to be thankful for.”

NIFS Wellness Director, Miles – Richmond, Virginia

“Residents were thankful for the self-care material as it was really needed here during this time period. The chaplain gave us recognition for the program, promoting each self-care week offering during her weekly bible study that is streamed.”

Self-care continues to be more important than ever as we not only ride out the challenges of the pandemic but also through the seasonal changes ahead where many have difficulty being as physically active and struggle with seasonal mood disorder. Additional offerings NIFS team members provided residents over the holiday season included deep breathing exercises, laughter yoga, Chi Tea and Tai Chi events, mindful meal planning, mindfulness practices and healthy sleep tips. Adopt a daily practice of identifying three things you are grateful for and consider these additional self-care tips from NIFS to show yourself and others a little love.

Evaluate your wellness program using our Quick Read: How to evaluate your Wellness Program, click below to download!

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: Moira Cogswell
• City, State: Indianapolis, IN
• Years with NIFS: Almost 2 years
• Position: Assistant Manager, Active Aging
• What brought you to NIFS: I knew about NIFS throughout my undergraduate schooling since many of our hands-on labs were at NIFS.  I was working in Minnesota and wanted to make the move back to Indiana and a good friend of mine was a corporate site fitness center manager, and she referred me to NIFS.  The rest is history!
• What is the most impactful moment you have shared with a member:  There is a member of the fitness center that had not worked out regularly.  We were able to work together in finding an exercise prescription that worked for her wants and the needs we saw during a fitness evaluation.  I have been able to see her not only build her strength and abilities, but also her confidence when walking into the fitness center.  Now she comes to me asking about various exercises she has seen or incorporating functional exercises that she thinks she can improve upon.
• What separates a NIFS fitness pro from the rest: With NIFS being nation-wide, there is a wide support system that you can go to to help keep classes interesting, programs fresh, and to be able to ask for general guidance on situations that may arise.  NIFS Staff members not only care about the members of their fitness centers, but also helping their peers!
• What is your favorite thing about working at your client site: The variety in the clients – they are in their second childhood as many of them would say.  I can help them find a balance that works for their lifestyle, but also enable them to live their best lives by teaching them the 'why' so they understand.
• What motivates you: Seeing the members improve is exciting.  When they tell me that they feel the difference, and they desire to challenge themselves is satisfying.
• What is your favorite hobby: I really enjoy spending time outside on Lake Michigan or gardening, lifting weights, and spending time with my family and friends (when we are not in a pandemic)!

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

ACTIVE AGING   |   CORPORATE FITNESS

Throughout the day we have so many options on what we choose to drink. That may be water, coffee, tea, juice, or pop. What is your go to drink? Do you know how much caffeine is in it or how much sugar is in it? What about the amount of many calories it contains or how it could affect you? Never fear NIFS staff is here to help give you a better understanding of the drinks you are sipping on.

Let’s get started with EVERYONES favorite go to drink, or should be, WATER! Magical water contains zero calories, zero sugars, and zero caffeine. By drinking water throughout the day your brain, kidneys, skin, joints, digestive system, body temperature, and blood pressure will all thank you! Water will help regulate the body to run properly and make you feel great.

Just sip on this, the human body is made up of 60% of water. Great, so what does that mean in depth? According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and the heart are composed of 73% water, the lungs are about 64% water, muscles and kidneys are 79%, and surprisingly bones 31% water.

Throughout the day we are losing that water by breathing, sweating, and using the restroom. Now how can we replenish what we have lost? YOU GOT IT! By good old H20.

Let’s talk about another popular drink that is consumed on a regular basis. As you wake up, still a little sleepy, on a chilly morning in January what would be the drink of choice? Or as you finish your nice supper and it is time for the decadent dessert with a cup of? You got it, a cup of Joe! A plain cup (8oz) of coffee contains less than five calories, zero sugars, and between 80-175 mg of caffeine depending on the type of coffee. Decaf coffee contains about 3-4 mg of caffeine. Remember when adding creamers to your coffee you will be adding 20-50 calories, 1.5 grams to 40 grams of sugar, and 0.3 grams to 20 grams of fat.

How does this delectable drink affect your body? When consuming in moderation (8-16oz) coffee can help:

• Protect against Type 2 Diabetes
• Protect against Heart Failure
• Improve liver function/reduce risk of liver cancer
• Lower risk of Parkinson’s Disease
• Improve memory

We also have to understand that excessive intake of coffee can cause:

• Increase heart rate
• Increase blood pressure
• Increase insomnia
• Increase anxiety

Let’s turn the tables and talk about tea. Black tea contains 39-109mg of caffeine and two calories per 8oz cup. Green tea coming in at significantly less with 35mg of caffeine, and two to three calories per 8oz cup. Adding sweetener will significantly increase the amount of calories and sugars. Let’s say you add 1 tbsp. of honey, you will be adding on 64 calories and 17 grams of sugar. An alternative option to add a little more zest to your tea without adding an abundance of calories and sugar would be a squeeze of lemon. Benefits of tea included, decrease blood pressure, decrease cholesterol, inflammation, and help immune function.

Or you could give herbal teas a try! Herbal teas range from zero to three calories and contain zero caffeine. Types of herbal teas included, but not limited to, peppermint, chamomile, orange, hibiscus, blueberry, raspberry, ginger, lemon, and honestly just about any yummy flavor you can think of!

Benefits of herbal tea:

• Improved blood pressure
• Help to prevent kidney stones
• Help digestion
• Help cholesterol
• Improves sleep
• Reduces stress
• Soothe stomach issues (constipation, IBS, and motion sickness).

While the drinks above may not be your cup of tea, what if you are a juice drinker? There are over 50 plus types of juices (vegetable, fruit, and combination of both) we have the option of choosing. Vegetable and Fruit juices range from 40-152 calories and five to 36 grams of sugar. Both vegetable and fruit juices have an abundance of vitamins and minerals that help improve heart and digestive health. When drinking juices, especially fruit juices remember the sugar intake is much higher, which could negatively affect the body’s function.

Increased intake of too much sugar could cause weight gain, increase risk of type 2 diabetes, increase heart disease, impact dental health, decrease energy, change mood (risk of depression), and more. Make sure to be mindful of the amount of sugar per serving!

Lastly, let’s talk about pop, soda, cola, or whatever you may call it! This bubbly sweet drink (diet and regular) ranges from zero to 190 calories, zero to 56 grams of sugar, and zero to 80 mg of caffeine per 12 oz. can. Added sugars may be hiding in the ingredients label so be aware! Also check out the amount of sodium the drink contains! Excessive intake of sodium can increase risk of high blood pressure, osteoporosis, and increase heart complications.

Some, alternatives to this carbonated drink are, but not limited to, sparkling water (AHA, Bubly, La Croix, Perrier, and Waterloo), sparkling juice (Bai, Ice, Polar, Sanpellegrino), and other types (Olipop- sparkling tonic, and Zevia –stevia pop). These drinks all have a variety of flavors and range from zero-fifteen calories, zero mg of caffeine, and zero-three grams of sugar.

At the end of the day it is all about moderation! Before taking a sip of your next drink take a look at the nutrition label and see how caffeine, sugar, and calories are in there. You may just rethink your drink!

Did you not read about a drink you consume regularly and are looking to find more nutritional information on a specific thirst-quencher? Contact your NIFS staff to get more information!

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: Jordan Matthews
• Years with NIFS: a little over 3 years
• Position: Fitness Center Manager
• What brought you to NIFS: Learned about NIFS Fitness Management through a friend
• What is the most impactful moment you have shared with a member: When I was working as a health fitness specialist in coverage I worked with an individual at one of our senior living communities. We worked together for 3 months to build enough quad and core strength to stand from the chair without using the chair arms. After 3 months we not only achieved our goal but they performed 9 more after that!  
• What separates a NIFS fitness pro from the rest: The amount of care that is placed in every question, group fitness class, and training session. The trainers at NIFS show a passionate desire to try and help each person they encounter!
• What is your favorite thing about working at your client site: The atmosphere that we have created at my client site is as close to a family as I’ve ever been outside of my own. Some employee’s look at the fitness center as a stress reliver and that is a testament to the positive atmosphere created. Running programs with employees at this site are fun and exciting.
• What motivates you: I focus on what I preach to all my clients, “try to get 1% better every day”. I work with around 15 individual clients and they all have different goals that they want to achieve. Learning better ways to help clients towards there goals and motivating them to continue after there goals are reached.
• What is your favorite hobby: I enjoy playing sports with my friends (as long as I don’t get hurt). I also, due to my competitiveness I love to play board games at home! One of my favorites is Monopoly.

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

ACTIVE AGING   |   CORPORATE FITNESS