Corporate Fitness and Active Aging

In part 1 of this blog series, I emphasized the following points:

• It’s natural to feel unmotivated. Many of us are juggling complex family and work lives, making it even harder to find motivation to exercise and eat healthy.
• Don’t berate yourself for not feeling motivated. This type of negative self-talk can be counterproductive; Saying you are “lazy” or “bad” can decrease motivation.
• Don’t wait until you feel motivated to make healthy changes. You could be waiting for a very long time.

If lack of motivation is the most common barrier to healthy eating and exercising regularly, then lack of time is a very close second. My next blog emphasizes the importance of having a consistent schedule when it comes to making healthy choices about exercising and eating.

TIP: Make a Schedule That Makes Your Goals a Reality

Someone once told me, “The difference between success and failure is your schedule. You need a schedule that makes your goal a reality.” Orienting your goals around your schedule is key to achieving success, primarily because the more consistently you exercise and eat healthy, the more results you will see. And the more results you see, the easier it will be to stay motivated.

Here are some tips on how you can maximize your schedule.

• Identify the time of day that you are most consistently able to schedule exercise. This might be 5am before work or during your lunch break. Or perhaps the only extra time you have is while you wait for your kids to finish soccer practice. Regardless of the time, make it a point to schedule exercise on those days and STICK TO IT. Even if you can only fit in 20 minutes of exercise, those 20 minutes are better than no exercise at all.
• Make time to do meal prep. I think this is THE most important factor when it comes to weight loss. After all, weight loss is achieved in the kitchen, not through exercise. Set aside time to prepare your meals for the week. Pre-preparing meals allows you to control portion sizes and have options readily available for days when you can’t control your schedule (like when your child gets sick or when there is a work-related emergency). It also makes it less likely that you order takeout.
• Figure out what you are willing to sacrifice. You may need to shuffle your priorities to find time in your schedule to exercise. For example, how much time do you spend watching TV or surfing the internet? According to a recent report by Nielsen, the average American spends 4.5 hours watching live TV (not DVR-recorded shows) per DAY. If you have time to watch TV or surf the internet, you have time to exercise or do meal prep.

The Bottom Line

Create a schedule that will promote your success and stick to it as often as possible.

Don't miss the 3 part in this series, subscribe to our blog!

When I ask people what prevents them from exercising and practicing healthy eating, one of the most common responses is, “I just don’t feel motivated.”

I’m here to tell you that you will never see the results you want to see if you wait to “feel” motivation.

I’m not saying this to be cruel or insensitive. I’m saying this because—in my experience—this is the reality of living a healthy lifestyle. Eating right and exercising on a regular basis is HARD. It’s even harder when you factor in how much time and energy you already dedicate to your family, work, and other personal pursuits (like educational or volunteer efforts). If you wait to feel motivated to make these healthy changes, you’ll be waiting for a long, long time.

Are there people out there who naturally feel motivated to eat healthily and exercise? Of course, but I’d be willing to bet that most of them had to learn to motivate themselves. How do you teach yourself to feel motivated? In this blog series, I share my thoughts about the links between motivation and healthy lifestyle choices. I also share a few tips and tricks on how to teach yourself to feel more motivated. Here is my first tip:

TIP: Give Yourself Permission to Feel Unmotivated

That’s right, it’s okay to feel unmotivated! After all, it’s a natural feeling that extends to many aspects of our lives. How many of us really feel motivated to fold that last load of laundry? Or make our beds in the morning? Or write that last report of the month? At some point, we all struggle with motivation.

Many of my clients have expressed guilt or shame because they don’t feel motivated to exercise or eat healthy. I can’t stress enough that you shouldn’t berate yourself for feeling this way. Most of us aren’t skipping gleefully up to the front doors of the gym, bursting with excitement at the opportunity to sweat and push ourselves to our physical limits for a 60-minute spin class. Most of us are thinking about how tired we are, how we’re going to get our kids to finish their homework without a fight, how the house is a mess, or any of the five million other things that need to be done in any given day.

The same can be said for eating healthy: Most of us aren’t drooling in anticipation when we order plain grilled chicken breast and steamed broccoli, especially when there are other savory options like hamburgers and pizza and French fries.

The Bottom Line

It’s natural to feel unmotivated, but you are not “lazy” or “bad” for feeling that way. What matters is how you address that unmotivated feeling. Watch for part 2 for more tips on how a schedule can help you feel more motivated.

Looking for how you can provide successful programs for your employees?  Click below for our free guide.

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. 

***

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

Some people think that snacking can sabotage your healthy eating plan. However, snacking keeps your energy levels up and prevents you from becoming overly hungry, which can lead to poor food choices. Eating every three to four hours can also help regulate your metabolism, which ensures that you burn calories throughout the day. Strive for at least two small snacks per day, but try to limit yourself to 100 to 150 calories or less per snack.

Also, be sure your snack is balanced—that it offers complex carbohydrates for energy, protein for muscle building and repair, and a small amount of fat for satiety. You can ensure nutritional balance and prevent snack boredom by varying your daily choices.

Best Snacks for Great Nutrition

Here are some great snack choices:

• 6 oz Greek yogurt topped with ½ cup of berries
• ¾ cup of whole-grain cereal, nut, and dried fruit trail mix
• 1 apple and 1 oz. low-fat cheese
• 1 cup yogurt smoothie made with real fruit
• 1 oz. baked tortilla chips with ¼ cup bean dip
• 2 oz. low-fat cheese on five whole-grain crackers
• 1 whole-wheat tortilla with 1 oz. melted cheese and ¼ cup salsa
• 1 cup raw vegetables and 2 Tbsp. low-fat dip or hummus
• 1 Tbsp. nut butter on a banana
• 1 cup berries topped with ¼ cup low-fat granola cereal
• ¼ cup whole-grain cereal and ¼ cup raisins with ¼ cup skim milk
• ¾ cup pasta salad made with raw veggies, cheese, and low-fat dressing
• ½ pita pocket stuffed with raw vegetables and 1 slice low-fat cheese
• 1 cup low-fat vegetable-bean soup
• ½ turkey and cheese sandwich on whole-wheat bread
• 1 handful almonds and ¼ cup dried cranberries
• ½ cup cottage cheese and ½ cup pineapple
• ½ peanut butter/banana sandwich on whole-wheat bread
• ½ whole-wheat English muffin toasted and topped with a slice of tomato and low-fat cheese

The Benefits of Snacks

You might feel guilty about snacking, but snacks aren’t necessarily bad. In fact, mini meals several times a day can be beneficial. Here’s how:

• Binge control. If eating several low-fat, whole-grain crackers, a few pretzels, a piece of fruit, or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
• Extra energy and nutrients. Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
• Satisfaction for small appetites. Young children’s tiny stomachs can hold only small portionsof food at a time. Older adults who are less active and who burn fewer calories also may feel comfortable eating smaller meals more frequently.

Have you been considering plant based nutrition, vegetarian diet? Approximately 3.2% of the American population currently follows this diet, with 0.5% of those following a vegan diet, which includes no animal products at all. This is very small when compared to India, where an estimated 42% of the population does not eat meat.

Why Eliminate Meat?

So why would you consider going vegetarian? There are many reasons, but the most popular are for health reasons, to help preserve the Earth’s natural resources, and for animal rights. However, when some individuals decide to eliminate meat and other animal products from their diets, they might not be getting in all of the essential nutrients that are important.

Proper Nutrition for Meatless Eating

Here are some nutrients to make sure you are getting in to guarantee that your diet is balanced.

• Protein: Essential for growth and maintenance. Food sources include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers). Milk products and eggs are options for lacto-ovo vegetarians.
• Iron: A primary carrier of oxygen in the blood. Food sources include iron-fortified cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole-wheat breads, peas, and some dried fruit (apricots, prunes, and raisins).
• Calcium: Important for building bones and teeth, and maintaining bone strength. Food sources include fortified breakfast cereals, soy (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green, leafy vegetables (collard greens, turnip greens, bok choy, and mustard greens).
• Zinc: Necessary for many biochemical reactions and helps the immune system function properly. Food sources include a variety of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, pumpkin seeds; and milk products for lacto vegetarians.
• Vitamin B12: Necessary for cell division and growth, and strengthens the immune system. Food sources include milk products, eggs, B-12–fortified foods (breakfast cereals, soy-based burgers, veggie burgers, and nutritional yeast).

Vegans who do not have fortified foods and ovo-vegetarians who do not have fortified milk substitutes should consume the following daily:

• 3–5 teaspoons vegetable oil (for calories and essential fatty acids)
• 1 Tablespoon blackstrap molasses (for iron and calcium)
• 1 Tablespoon brewer’s nutritional yeast for B vitamins, especially riboflavin and B12

Tips for Plant-Based Meals

Some final advice for those considering this diet is to build meals around protein sources that are naturally low in fat, such as beans, lentils, and quinoa. Don’t overload meals with high-fat cheese to replace the meat. Many foods that typically contain meat or poultry can be made vegetarian. This can increase vegetable intake and cut saturated fat and cholesterol intake. A variety of products look (and may taste) like their non-vegetarian counterparts, but are usually lower in saturated fat and contain no cholesterol.

Most restaurants can accommodate modifications to menu items by substituting meatless sauces, omitting meat from stir-fry dishes, and adding vegetables or pasta in place of meat. These substitutions are more likely to be available at restaurants that make food to order.

If you would like to schedule a personal nutrition consultation to help you decide whether switching to a meat-free diet is the right decision for you, contact me at amitchell@nifs.org.

Interested in meeting with a nutrition coach, click below to find out more!

One of my favorite things to do during summer in Indiana is to visit the various farmers’ markets around town. As a dietitian I am a sucker for the fresh fruits and veggies, but I also love the homemade desserts, candles, pasta, kettle corn, fresh flowers, and other wonderful items you can find.

Why Should You Shop at Your Farmer's Market?

Here are my top 5 reasons why visiting your town's farmer’s market is a must.

1. Support the local community. Since the produce is grown and purchased locally, the money remains in the community and stimulates the economy. Also, when you shop at the farmers’ market you are cutting out the middle man, and the product is generally less expensive than if you purchased it in the grocery store.
2. Eat foods that are in season. Farmers’ market produce is picked ripe and sold soon after picking. Supermarket produce, on the other hand, can take up to two weeks to travel from the farm to the store, even when it is in season. The produce tastes richer and more flavorful and the nutrients are better retained. This handout for Indiana allows you to see which produce is in season so you can plan ahead for meals and shopping on your next outing. If you don’t live in Indiana, check with your local government websites to see if they have a similar calendar.
3. It’s good for you. The average American eats 4.4 servings of fruits and vegetables per day. The current recommendations are 9 servings per day. Picking up multiple servings of fruits and veggies and incorporating them into recipes, meals, and snacks is a great way to get closer to the 9-serving-per-day-goal. This will guarantee you are meeting your recommended vitamin and mineral nutrition requirements, increasing your daily fiber intake, and acquiring cancer-fighting antioxidants. Locally grown produce is also lower in pesticides and chemicals.
4. You can talk to the farmers who grew the food you are about to eat. You can meet the farmers who grew your food, ask when it was picked, how it was grown, and ways to prepare it. When else do you get the opportunity to learn so much about what you are putting in your mouth?
5. There is certain to be one that fits your location and schedule. I love being able to go to the local farmers’ market close to work on my lunch break mid-week to grab items to get me through the rest of the week. Saturday mornings it’s off to the farmers’ market closer to my house to purchase goodies for the weekend and first part of the next week. To find out farmers’ markets close to you, check out the Farmers Market Directory on the USDA website.

An Inexpensive Path to Healthy Eating

Whether you are picking up items for tonight’s dinner or for the whole week, the farmers’ market is an inexpensive, healthy alternative to the grocery store that enables you to participate in eating local. Try to get there early to get the best variety and options. Not all vendors accept credit cards, so be sure to have cash on hand. Finally, bring along your own reusable grocery bag to put all of your goodies in so it is easier to carry home your fresh, delicious finds.

Not sure where to start on your path to a healthier diet?  Check out this quick read for how you could benefit from meeting with a nutrition coach!  Click below.

One answer could be to simply modify existing programs to better fit the assisted living population. This way, managers save some time with planning and can use many of the same program materials (which means saving money, too).

Here are a variety of tips for modifying senior fitness programs for assisted living: 

1. Make it a team effort.

One of the simplest ways to change an incentive program is to take it from an individual effort challenge to a team goal. For example, if the goal of the program in IL is to have a resident achieve 15 group fitness class visits over the course of a month, maybe the goal for AL would be to have the entire group achieve 35 group fitness classes over the month. Obviously, the goal numbers will depend on availability of classes and residents who want to participate, but you get the idea. Take it one step further and create a tracking poster to keep in the assisted living fitness area so residents can keep up on their progress.

2. Get volunteers involved.

Another way to make sure your assisted living program is successful is to involve some volunteers. Let’s say you’re doing a one-mile walking event for IL and you want to run the same event in assisted living. For IL, you can probably just market the event, promise some water and granola bars at the “finish line,” and residents will come out to participate. You could try the same thing in AL, but it certainly wouldn’t go over as well.

Instead, try recruiting volunteers (either staff or residents) and pair up with people while they walk. This way, your walk becomes not only about physical health, but also about social wellness and emotional wellness. Plus, most people would think of this event as an activity rather than just exercise, and so they are more likely to attend.

3. Recognize participants.

This isn’t actually a modification because it works equally well in both levels of care, but it’s still a great way to make the program a success. People love a recognition for their work. In assisted living, this can mean getting a little creative. Yes, you can stick with the typical throw-a-party-for-participants-at-the-end-of-the-program reward. Or you can try something a little different.

One of the simplest but most effective examples of this was during our Fitness Freeze last year. During this program, residents earn snowflakes for visits during the month of December. Instead of hanging them in the fitness center, one manager hung the snowflakes earned by assisted living residents on their doors. This resulted in two major positives:

• When family and friends visited, residents could brag about their fitness center participation.
• It brought more attention to the program and other residents started asking about how they could earn snowflakes.

***

What other ways can you think of to modify existing independent living programming for other areas of the community?

Interesting in knowing how our staff can impact your fitness program?  Download our quick read, simply click below.

Do you feel like every summer is the same: take the kids to summer camp, go to work, pick the kids up, go home, make dinner, and then start all over again the next day? What about you? What do you do for yourself and your health, wellness and fitness? Here are few tips for how to revitalize your fitness this summer.

• Pick up a new sport or try a new fitness class. Get social! Sign up for a group fitness class that you wouldn’t normally try and bring a friend. Ask your local fitness center what summer programs they have planned. Prefer a team aspect to your fitness? Check out a local sports league in your area and get involved.
• Buy a new pair of shoes. If it’s been over 6 months since you bought new running shoes, now is the perfect time to invest in a new pair. Even regular walking can cause wear and tear on shoes and also your feet and legs. Visit your local running store and get fitted for the right pair of shoes for you. Then get outside and get moving!
• Update your workout gear. What goes well with a new pair of shoes? New workout gear! We all love to show off new clothes, right? What better place than on your local running path or in your local gym? Also think about purchasing other equipment such as a good hat or visor to protect your face from the sun.
• Change up your diet. Not only do you need to switch up your activity, you also need to modify your diet. The summer brings fresh fruit and veggies and a lot of color and nutrition available to add to your diet. Try new things, spice it up, and see what’s out there that you never knew you were missing! You might even try a healthy summer picnic.

As you think of new ways to revitalize your summer, make sure things like water, sunscreen, relaxation, and activity are all constants for safe summer workouts. Increased sunlight and heat provide more opportunity to develop sunburn and dehydration. Take the necessary precautions to avoid any mishaps that will prevent you from enjoying the outdoors.

Summer is a time for vacation getaways and family adventures.  Don’t let your plans get in the way of your health and fitness goals. Here are some suggestions for staying active and healthy on vacation this summer whether you are out of town or having a “staycation.”

• Walk the airport instead of sitting and waiting for your flight. Get your vacation started off on the right foot and finish on a good note. There are endless opportunities to get in your daily dose of steps at the airport. Just be sure to keep correct posture as you move, especially if you are carrying or dragging a bag.
• Do an entire workout from your hotel room. No need for a gym; you can do body-weight exercises, such as lunges, squats, push-ups, triceps dips, wall sits, planks, etc. The list goes on. Just be creative. Pack a resistance band in your suitcase for even more exercise options.
• Take a bike tour. Sightseeing by bike can be a fun and exciting way to see the world around you. Some places require a reservation, so be sure to do your research to find a tour of the area in which you are staying. If you can’t find a tour, search for a local bike rental; then you can decide exactly where you want to go and what to see on your own schedule.
• Try new things. Whether it’s a faraway destination vacation or a “staycation,” try things you’ve never tried before. Some examples include hiking a new trail, paddle boarding, kayaking, and golf. Another idea is to just take your workout outdoors and enjoy the beautiful summer weather. Try yoga on the beach or Pilates in the park.
• Pack snacks and water. Don’t let bad nutrition habits ruin your healthy vacation; pack your own snacks. If you are driving, be sure to have plenty of healthy options so you’re not tempted to pull over at the closest drive-thru. If you are renting a condo, you can even do your own grocery shopping and cook your own meals. When you do eat out, try to plan where and when you are going, and what you will eat. It is vacation, however, so plan to splurge a little. Everything in moderation.
• Plan ahead for an active vacation. Be sure to pack appropriate clothing, make any reservations for activities beforehand, and do some research to find out more about the area you will be visiting.
• Make the most of your vacation time. Stay off your cell phone, close the computer, and turn off the TV. Spend your time doing activities that you enjoy. Spend time outdoors. Spend time with friends and family (or get some well-deserved alone time!). Be sure to get the most “bang for your buck” out of your vacation time.

Vacations don’t have to derail or throw off your healthy lifestyle. You just need a little planning and an adventurous spirit! What are your healthy vacation plans?

Check out NIFS picks for nutrition apps to keep you on track during vacation, click below for the free download!

Considering how long it can take to make a global shift in corporate America, the rise of wearable fitness trackers in wellness has been meteoric. A recent study reports an anticipated 13M wearables will enter the corporate wellness market by 2018. Despite the rapid adoption of this technology by businesses for their employees, there remains healthy skepticism about what exactly is being measured and who is privy to that data.

It would be tempting, I think, for an employer to see wearable tech as the answer to their questions about how to have an employee wellness program. The devices are relatively inexpensive and generally easy to use. And many adults already use a device without it being connected to a corporate wellness program, so there is no introduction of something foreign to which the workforce must adapt.

But the easy answer isn't always the right answer. Here are three reasons why wearable fitness trackers aren't your wellness program.

1. It's not always about the numbers.

Despite the continued drumbeat for measurement, ROI, and quantifying value in wellness, providing opportunities for your employees to live well isn't always about the numbers. If you're offering a wellness program and your only goal is to save money on healthcare costs for the business, you're (dare I say) probably doing employee wellness for the wrong reasons.

Your employees are people—people with complicated and busy lives. If you want them to live well, you may want to rethink your desire to hook them up with a tracking device that's going to report on everything from steps to sleep. You might view it as a perk, while employees see it as more pressure.

If you insist on wearables in your wellness program, consider them as an option among many other tools your workforce can choose from to live well in ways that are meaningful to them.

[Related Content: Why Employee Purpose might be the Heart of Corporate Wellness]

2. Like most programs under the corporate wellness banner, one size does not fit all.

If you're a fan of using a tracker personally, it may come as a surprise that they're not a good choice for everyone. Some people are quickly defeated by the constant barrage of information, so instead of serving as a device to motivate individuals, they have the opposite effect. Other people quickly turn to obsession with the data, constantly feeling like they need to do more, move more, sleep better, etc., to the exclusion of other more important activities (like work). As eloquently stated in this personal account, "...there is a fine line between health consciousness and a health obsession...."

While this study on wearables points to a 53% adoption rate for the under-40 employee crowd (note that the adoption rate for the over-50 employee group was at 36%) as a good thing, I'm left to wonder...what about the other 50+% of your workforce? If you insist on wearables in your wellness program, understand the potential reach as well as the potential concerns among your employees. Diversity in your offerings acknowledges the varied interests and passions of your employees.

3. High-tech has a place, but so does high-touch.

I've written about high-tech vs. high-touch in corporate wellness before. Wellness isn't an either/or proposition when you consider high-tech and high-touch options. You need sophisticated tech solutions to understand what is and isn't working in your wellness program. Still, there are limits to what technology can do for your business when it comes to helping employees live well.

For the employee who is caring for his parents who are aging in place with dementia, the wellness tracker does not get him more engaged at work or taking more steps; it only leaves him feeling more alone in his caregiving situation. It doesn't provide support for him while he struggles to figure out how he's going to get dinner to his parents and still make it to his son's baseball game. But if he has a relationship with the wellness manager (high-touch), he might open up about this personal situation. Then the wellness manager can help him find resources through the EAP or the local-area agency on aging.

***

Your amazing employees are complex and they need a variety of tools at their disposal to live well. Wearables aren't the answer; they're just a piece of the puzzle. Need to think outside the wearable option? Grab these seven ideas for how to make movement easy at work.

Looking to add exercise options to your corporate wellness offerings?  Check our out free download to help get you started!