Corporate Fitness and Active Aging

We kicked of the new year with tackling the components of a workout.  Flexibility is often overlooked, but is needed in everyday activities. Not stretching properly or a sedentary lifestyle can negatively affect one’s flexibility and range of motion. Without appropriate stretching and activity, our bodies’ posture and movement patterns can change overtime reducing range of motion. There are two kinds of stretching: dynamic and static. Dynamic stretching uses controlled movements that bring muscles through their full range of motion. Static stretching involves taking joints through a range of motion to a comfortable end point, holding that position for a period of time (at least 10 seconds).

Self-myofascial release, commonly used with a foam roller, is another method to increase flexibility. In this technique, one uses a foam roller to assist in self-massage to release muscle tightness or knots. Foam rollers are available in different densities. At the beginning, the process may be uncomfortable. A softer roller is ideal to start with. Foam rollers are available for purchase online or in any store that provides basic to advanced fitness equipment.

For dynamic stretches, check out our blog about warming up which includes dynamic stretching.

Static Stretches:

• Arm hold across the body
• Triceps overhead
• Upper back
• Chest
• Obliques
• Inner thigh
• Hamstring and calf
• Quadriceps

Foam Rolling: (demonstration video)

• Hamstring
• Calf
• Glute maximus
• Glute medius
• Piriformis
• IT Band
• Upper back (1)
• Upper back (2)
• Lats
• Quadriceps

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Throughout 2015, we’ll be blogging about our dreams for corporate wellness, fitness, and aging well. Some of the content will represent a gentle “poking fun” at the industry, but it’s all written to stimulate thought about what really could be if we put our heads together and started mapping out what’s possible in the realm of individual wellbeing. We hope you’ll join the conversation by commenting on the blogs, giving us additional ideas about what to write about, or by finding us on Twitter at #wellnesswhatif.

There is a growing swell of chatter online these days about where corporate wellness is headed. Outcomes-based programs seem to be the flavor of the day regardless of the profound lack of data about their effectiveness. Similarly, the battle of numbers continues between those who promote data about the effectiveness of wellness that is, at best, questionable, and those who strongly object to that potentially flawed data.

Underneath all of the banter is a concept, originally put forward by Al Lewis in his book, Cracking Health Care Costs, that wellness should be something done FOR employees, not TO them. I’m not going to be coy about this—we sit squarely on the side of doing wellness FOR employees. What follows are (1) my observations about common corporate wellness program elements done TO employees, along with (2) what if ideas that speak to our continued quest toward wellness that is FOR employees.

Health Risk Assessments

I have never been a fan of the much-praised Health Risk Assessment (HRA) for a variety of reasons, not the least of which is that the survey tool is one of many done TO the employee. There is very little personal and intrinsic value for the employee when he fills out an intrusive online survey. Sure, employers tack on financial incentives for the employee who follows their rules—and sometimes the incentive is substantial. But there isn’t really any answer for the employee’s question, “How will this help me change my health?” because an online survey (and the results) don’t move any health needle for any sustained amount of time.

What’s worse is that in some cases, flawed HRA recommendations are pointing employees toward unnecessary follow-up medical care that is in direct conflict with U.S. Preventive Services Task Force recommendations. And let’s not discount the harmful effects of employers hacking off their employees by doing what feels like invasive questioning about personal issues, only to leave employees with yet another reminder about their likely substandard health.

Does an employer really need aggregate HRA data to learn that their employees are representative of the adult U.S. population with high rates of overweight and obesity, risk for diabetes, and heart disease, and lack of physical activity? How much did it cost the employer to administer an HRA that provided an employee health profile that was already understood?

Biometric Screenings

And then there’s the bloodletting (oops, I mean screenings). I won’t belabor the issue here because the challenges with finger stick/venipuncture screenings are much the same as what I outlined with the HRA above. When was the last time employees walked away from their screening session feeling enhanced loyalty to the employer—as if the employer was genuinely interested in their health and had their back on taking whatever steps were necessary to improve their health? (If you have that warm-and-fuzzy story, I’d love to hear it.)

The Carrot (or the Stick, Depending on Your Perspective)

Incentives come in carrot and stick varieties, and really, it’s just two sides of the same coin. Whether the employer is offering an incentive or a disincentive is a matter of which side of the message you’re standing on. Frankly, there is little evidence to indicate that financially prodding employees leads to any sustained behavior change. But you don’t have to take my word on this; check out this joint position paper published as a partnership among the American Cancer Society, the American Diabetes Association, and the American Heart Association. And yet, employers put piles of cash into these financial offerings.

All of these tools—if truly helpful to the employer such that they must stay in the corporate wellness toolkit—could be repackaged so as to be an actual benefit to the employee. The employer would need to send a message that clearly indicated a desire to help the individual employee improve his health, and then they would need to back that up by putting their money, policies, environment, and productivity expectations where their mouth is.

The Alternatives

In my opinion, the current wellness program pillars outlined above are flawed—very flawed. So how do we get back to this idea that wellness should be done FOR employees, not TO them? Our staff, largely practitioners through managing corporate fitness centers, took a moment to dream about the possibilities for shifting the current wellness paradigm to one that might actually support and inspire individual health. Here are some of our what ifs:

• What if the five-minute walk break throughout the day was supported, encouraged, team-driven, even required? We’ve been beaten about the head with the research that shows the harmful effects of sitting. But now, new research from Indiana University has demonstrated that walking as little as five minutes on three different occasions during a three-hour sitting period can reverse some of the harmful effects of prolonged sitting.
• What if there were no unhealthy options available in your vending machine or cafeteria? Is this the pendulum swinging too far in the other direction? Most of the clients we work with have shifted to healthful subsidized options with unhealthy choices at full cost. I can’t think of a client who has made a 100% change in their worksite food/snack option, though.
• What if management at ALL levels in the organization supported employees working out during the day? There are a lot of corporate policies that keep employees in their seats, and even for those with more flexible schedules, there is a pervasive management message that work comes first and there is not time for a workout, a walk, a mental health break, etc.
• What if paid-time-off policies provided bonus time off based on the number of minutes an employee spends exercising in the company fitness center? In a similar vein, what if employees who choose to spend their 30-minute lunch break exercising could be given another 30 minutes to still eat lunch, away from their desk? (Gasp…compensated workout time!)

None of these ideas is a complete pie-in-the-sky kind of concept. And just like outcomes-based wellness programs, none of these ideas has been tested for long-term effectiveness (or harm), validated, or assigned an ROI that means anything. They do, however, require a shift in workplace policy, and they require fresh thinking about how organizational wellness money is allocated. These what ifs fit squarely into the “doing FOR employees” camp, and I’m sure there are many more ideas like this out there. Comment below on your own “FOR employees” what ifs or share your successes with these and other ideas. 

It's important to fit exercise into your daily routine and both cardiovascular and strength training are recommended by the CDC to be incorporated weekly. One hundred fifty minutes of moderate aerobic activity is recommended for cardiovascular training. To strengthen and ton your muscles, strength training should be done at least twice each week and include all major muscle groups (legs, hips, back, abs, chest, shoulders, and arms). Cardio stresses your heart and lungs making you breathe harder, while strength training focuses on muscle strength, power, and endurance. It’s okay to enjoy one activity more than the other; most people have preferences, but a proper balance between cardiovascular and strength training is what is important.  Check out the following suggestions.  Pick one or two of the cardio activities, break it up into 15-20 minute bouts.  Complete the strength exercises to tone and improve muscular endurance.  Strive for 12-15 repetitions of each exercise using moderate weight.  

Cardio:

• Running
• Bicycle
• Brisk Walk
• Treadmill
• Elliptical
• Arc Trainer
• Row Machine
• Stair Master
• Recumbent Bike
• Upright Bike

Strength:

• Shoulder Press
• Squat
• Lunge
• Chest Press
• Bicep Curls
• Tricep Extension
• Reverse Fly
• Leg Raise
• Back Extension
• Plank

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Last week we talked about the proper way to warm up before exercising.  This week lets talk about cooling down post workout.  A proper cool down at the end of your workout is just as important as a total body dynamic warm up. Your goal during a cool down is to decrease heart rate and static stretch the muscles. To decrease heart rate, continue with low intensity cardio and reduce pace every minute or two. Marching, light jogging, or walking are great ways to get your heart rate back to its resting level. Static stretching prepares the body for its resting state. Start with some basic stretches. As you feel comfortable, incorporate some compound moves.

Basic:

• Upper back
• Check
• Quad
• Hamstring/calf
• Tricep
• Oblique
• Shoulders

Compound:

• Cobra
• Triangle
• Warrior 1
• Down on knee, hand inside foot, torso twist
• Eagle arms
• Downward dog
• Child’s pose

Check out these other blogs from NIFS Fitness Center Management's staff in regard to stretching:

Employee Health: Stretching and Ergonommics to prevent Injury

Workplace Wellness: Prevent Injuries with Stretching

A new year means new trends to follow! What do you have planned for your workout routine this year? Hopefully, the plan is to either begin or continue your fitness routine, but possibly add more variety into it. Make it your year to become familiar with the endless options and try something new!

The new trends predicted to become popular and make you sweat at the gym this year are:

• Body Weight Training
• High Intensity Interval Training (HIIT)
• Treadmill Training

Wait, body weight training? What happened to lifting heavy? Body weight training is predicted to be the next big thing this year. This includes comprehensive incorporation of gymnastics, adult jungle gyms, uncluttered workout spaces, suspension training options, basic movements, and programming that is not as focused on the standard weight lifting protocols. This means back to the basics with lunges, squats, and push-ups. What are your thoughts? Will the benefits from body weight training be as successful as lifting heavy weights?

HIIT, the alternating bursts of exercises with short recovery periods, is a popular trend known for its quick fat blasting tactics. I mean, who wants to spend endless hours at the gym when you can just knock out about 20-30 minutes of HIIT? Trust me, that is plenty of time to get a ‘sweatastic’ workout in and definitely one my personal favorites. You can create quite the variety of workouts, allowing your muscles to always be surprised by what is next. Plus, the variety can keep it interesting and fun so you don’t get burnt out so easily!

Treadmill training is poised to be the next “it” workout, according to Health Magazine. I know many are not fans of treadmill workouts and are tempted to consider it torture, but Health Magazine names running as the oldest form of exercise. I, myself, would rather run outside than on a treadmill any day. That tends to become a challenge during the colder months, so I put together treadmill interval and speed variation workouts to keep myself from getting bored of my workout. With this up and coming trend, classes will allow participants to improve their running through speed and interval-based training drills. Participants will also have the chance to become more engaged in their workouts and can avoid the worrisome of how to log miles when it is cold or rainy, since training is indoors.

These workouts are meant to push your body’s limits. With the higher chance of being sore, there is a need for recovery - foam rolling, restorative yoga, therapy balls, dynamic stretching, and core strengthening are perfect examples. A good night’s rest is also important for recovery. Allowing for recovery time after an intense workout decreases your chance of overtraining your muscles and the potential for injuries.

So, now that you are familiar with the predicted trends, how will you log your intense workouts? We are in a generation that is highly involved with technology - fitness watches and Smartphone apps at our fingertips. Digital engagement keeps us motivated, gives us inspiration, and coaches us through our workouts. Do you have a favorite piece of technology you use to track your workouts?

Overall, what do you think about these trends? Are you interested in trying out something new this year?! Connect with a health fitness specialist in your corporate fitness center or local gym to get started on a better you.

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It's 2015, a fresh start, a new you and what better way to start following our Free Workout Friday blog?  This year we have two new faces to keep you motivated and have scheduled out a year worth of workouts for our readers.  Let's start this first Friday off by meeting the faces behind our 2015 Free Workout Friday Blogs.

Michelle Adams is a corporate fitness manager in Indianapolis.  She began working for NIFS in January 2013.  She really enjoys working in the corporate setting because she is able to get a good variety of being active with employees through teaching group fitness classes while also having the opportunity to design wellness and incentive programs.  Michelle encourages her members to take control of their own health and is very passionate about helping others with their health and wellness goals.  Michelle is currently certified through the American College of Sports Medicine as a Health Fitness Specialist, a group fitness instructor through the American Council on Exercise, and holds specialty certifications in TurboKick and PiYo.

Stephanie Hackett is a health fitness specialist at a corporate client location in Indianapolis.  She began with NIFS fitness management shortly after completing her internship with NIFS,  Stephanie loves the variety that comes with the corporate fitness setting.  She is able to teach classes, personal train employees, and implement health promotion programs.  Her favorite part of the job is making those special connections with members to help engage them and keep them coming back.  Stephanie is currently certified through the American Council on Exercise as a personal trainer, and is GEAR Indoor Cycling certified through the Aerobics and Fitness Association of America.

Now that's you've met our staff behind FWF's, let's get started with Stephanie as she takes you through the components of a workout each week in January!

Dynamic Stretching and Warm Up

It is extremely important to give your body a proper warm up before starting a workout. For years, static stretching was the norm. Static stretching means holding a stretch in a challenging but comfortable position for generally 10 to 30 seconds at a time. Research has shown that dynamic stretching is better for you before a workout. Dynamic stretching uses controlled movements that bring muscles through their range of motion without exceeding it. It helps promote blood flow through the muscles and to prepare the body to exercise. Start your warm up with a handful of basic movements targeting the whole body. As you become more experienced, use compound movements to warm up.

Basic: (demonstration video)

• Arm circles
• Marching
• Squats
• Lunges (front and side)
• Trunk rotation
• Arm raises (front and side)

Compound: (demonstration video)

• Walking lunge with trunk rotation
• Inch worm
• Knee hug lunge
• Side lunge with rotator cuff activation
• Ankle grab toe touch
• Arm swings across the chest

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Do you find the typical New Year’s resolutions depressing? Start off 2015 with a new type of resolution. Instead of eliminating the things in your life that you love, try developing a list of new adventures or activities to experience this year. Brainstorm a variety of activities, events, recipes, or exercises that you find interesting or worthwhile and stick to it.

Take the time this year to really try something new for yourself and no one else. With each new experience, keep in mind the purpose and outcome you hope to achieve. Be confident and open-minded, and aware of your response in each situation. Keep track of your experiences, and who knows: something new this year may become part of your daily routine.

8 New Things to Try

Here are some ideas to consider for the New Year:

• Attend a new group fitness class.
• Participate in a partner training session with a friend.
• Try a new restaurant.
• Walk a different route than your everyday commute to the office.
• Prepare a recipe using fresh ingredients.
• Attempt a new hobby, such as running, swimming, sewing, or biking.
• Prepare a budget for the new year.
• Learn a new sport.

By diving in and trying new things, you are taking it upon yourself to develop a more self-centered lifestyle. So many times we rely on others’ descriptions or evaluations of something instead of trying it for ourselves. With a new type of resolution, one that helps reinforce a healthy lifestyle, you can move forward during the New Year without regrets. Focusing on different activities and facing different challenges than what you may be used to will add variety to your days.

Tips for Achieving Your Goals

Remember these helpful tips when working toward your goals:

Try to develop simple, one-step tasks and take pride in each item you mark off your list in 2015. Choose tasks that are positive and promote overall health, rather than creating restrictive goals or limitations. Keep a running tally of your accomplishments and hold yourself accountable for each item on the list. Feel free to continue adding new events throughout the year based on successful or satisfying experiences.

Whether you are pledging to be healthier, happier, skinnier, less stressed, or more active, these tips can help. Don’t think about each task for hours on end, “just do it!” and move on (here are tips for finding motivation when you need it). If it is something you enjoy, evaluate it and go back for more. The main goal of this practice is to find new and fun activities that bring a sense of satisfaction to your life. You never know if you will like something until you try. The power that comes from accomplishing a goal only helps to reinforce one’s ability to keep moving forward. Keep that in mind, and work toward a healthier, happier future this New Year!

Before, we discussed how a negative attitude can adversely affect a person’s health.  Luckily, experts say you can change your ways regardless of how long you have been in a negative thinking slump. 

You can learn to turn negative thinking into positive thinking (don't miss part 1). They say the process is simple, but it does take time and practice —after all, you’re creating a new habit!

In my personal experience, when someone around me is being negative, I find that it really affects my mood.  How so?  Here is an example. 

My husband is a third shift worker and when he is just getting off of work, I am heading to work.  This means we are on opposite schedules 90% of the time.  Think of your regular work day.  Everything that went on at work, usually sticks with you till the end of the day when you can finally talk to someone about it.  If my husband had a rough night at work that resulted in a bad attitude, it typically spills over into our conversation.  Let me tell you, the last thing I want to hear at the start of my day is how bad his day was.  Sometimes, because of his bad night, it affects his thinking and before you know it the whole conversation is negatively affected and I’m annoyed by the time I’m off the phone.

Because of our schedules, I have had to adjust my way of thinking and create new habits when it comes to our morning conversations.  I can’t hold it against him for being in a bad mood, but sometimes I ask him a couple questions to try to bring what happened into perspective.  Sometimes this works, while other times it doesn’t and I have to be the one who changes my way of thinking and let him be in a negative mood while I remind myself this doesn’t have to affect the rest of my day. 

What works for me when trying to think positive?  

When service is slow at a restaurant: I often try to remind myself what it must be like to work in a place where what other people do affects how quickly you can get your job done.  For example: getting upset at the waitress when really something in the kitchen is what held up your food.

When someone is tailgating you while driving:  Instead of being that person who taps my breaks or purposely slows down to make that person more aggravated, I get into the other lane or wave them around me when the road is clear.  They must have somewhere to be that’s very important, right?!

When I am sore or do not feel the greatest: I think to myself that there are far more people that have bigger things going on.  My back hurts? What about the person who can’t walk because of back problems?  I’m tired?  Put on a smiling face and maybe that will make it easier to wake up and get through the day.  In my opinion, it’s better not to pout.  And like I said before “fake it till you make it”.

If you find it hard to find the other side of a story or think that there is no way you can be wrong, there are also questions that you can ask yourself to help you get on the path to positive thinking.  Carthage Buckley is an experienced learning and development professional who specializes in mentoring, coaching, and providing people with motivational skills.  He has had great success in giving people the ability to empower themselves to make the positive changes they are looking for.   On his website, Carthage listed “14 Questions to help you overcome your negative thinking”.   Listed below are great questions for everyone to ask themselves.  

1. Is this fact or just my opinion?
2. Could I be wrong?
3. Why am I so certain of the conclusion I have reached? 
4. What assumptions am I making?
5. What evidence is there to support/dispute my thinking? 
6. Who says things should be this way?
7. When I felt like this before, what did I do to change my viewpoint?

My Challenge to you:  For the next 5 days, try to take a sour situation and put a positive spin on it.  Just today, I read this quote on a friend’s social media account, author unknown “Be selective in your battles for sometimes peace is better than being right.”  Meaning you ask?  When I have a conversation with someone that has a negative tone, it seems like that person is battling the other possibility, the other side of the story.  When I try to show light or perspective on the other side, I am told why I am wrong.  Pick your battles, believe it or not, you will find you’re more calm and comfortable when you’re not constantly upset about something.  Put any frustration into your workout and visit your corporate  or senior fitness center for some exercise!

“Most folks are about as happy as they make up their minds to be." - Abraham Lincoln

I don’t know how many conversations I have had with people about their health and exercise routines that often turn into conversations about why they cannot participate in a certain activity.  When I try to put a positive spin on the situation, the response I get is “You are young, you don’t understand.”  I realize I am younger than the folks I work with and do not totally understand what it means to get older with a body that wants to do the opposite of what I want to do.  But, I shouldn’t be totally disregarded, as I do have an idea of how difficult it can be.  After all, I have worked with people with ailments since I was old enough to have a paying job.  Plus, I have experienced the unfortunate event of orthopedic surgeries and physical therapies to get back on my feet.

I have been told multiple times that I smile a lot and they wonder why I am in such a good mood so early in the morning.  My answer is typically “Why not?”  I am lucky that I have been given the “upbeat” predisposition.   Whether it’s through helping someone with their exercise routine or stopping to have a conversation that strikes their interest, I will do what works to help a person’s day go a little better.  Too often do people walk through the halls to their apartment with their head down or worse, responding to a “good morning” with “oh is it?”  There really is a term that works, which is “fake it till you make it”.  Which means do what you have to do to make yourself believe it really is a good day.    

So what does this have to do with anything health and wellness related, you ask?  Well, there have been numerous observances and studies focusing on how a positive or negative attitude affects a person’s health and recovery. 

The Mayo Clinic has given us a list of health benefits that come with positive thinking. 

Researchers continue to explore effects of positive thinking and optimism on health. The benefits that positive thinking may provide include:

• Increased life span
• Lower rates of depression
• Lower levels of distress
• Greater resistance to the common cold
• Better psychological and physical well-being
• Reduced risk of death from cardiovascular disease
• Better coping skills during hardships and times of stress

It's unclear why people who engage in positive thinking experience these health benefits. One theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the harmful health effects of stress on your body. It's also thought that positive and optimistic people tend to live healthier lifestyles — they get more physical activity and follow a healthier diet.”

Think of the most negative thinker you know… Now, take into consideration the list above.  When I think of the negative thinkers in my life, once something “bad” has happened, they are immediately ranting about it, even long after the situation is over.   The more they talk about it, the more intense the story tends to get.  When they dwell on it, it seems as though they become distressed over the situation.  Sometimes it seems like the same thing tends to happen to them and they become depressed saying “why me?”  If depression becomes a factor, then as time goes on, depression starts affecting our health.  It’s easy to think negatively about most situations, which causes stress because you are upset about it, that can cause the person to have high blood pressure, high blood pressure results in heart conditions, which is detrimental to your overall health.

Basically, negative thinking can have a snowball effect.  Once one part of your life is affected, multiple parts may fall into the same pattern.  Before you know it, it has caused much more trouble than you ever thought it would with your personal health and worksite wellness. 

After reading this, do you think you are negative or positive thinker?  Do you agree with the affects a negative attitude has on your body?  Stay tuned for part two, where we will offer questions to ask yourself to help determine if you are negative thinker and what to try to turn your mindset around.  Until then, stay positive! 

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.