Corporate Fitness and Active Aging

Raise your hand if you love hearing stories about how your staff make a resident’s day, particularly when it occurs organically, if you will, by the employee simply being who she is.  I know…me too.  That’s why I couldn’t resist sharing these two stories in our blog and how we engage residents in senior living fitness programs. 

Our organizational structure is such that we hire exceptionally capable, qualified, and passionate staff who we train well.  When they’re ready, we set them off at their client location to do their work.  Certainly, we provide a host of supports, ongoing training, and other touch points, but it’s tough for me to keep track of their day to day challenges and victories when they are far flung in 22 states with more than 60 clients.  So when these two stories got back to me, I simply had to give this shout out!

Story #1: Winning over the residents

When we first start working with a new senior living client and we place one of our fitness center managers onsite at the community, we sometimes get pushback from a small group of vocal residents about the information we require of them prior to helping them with an exercise program.  Industry standards through the American College of Sports Medicine establish that sound practice involves gathering relevant health information, securing a signed waiver, and getting a medical release where appropriate.  If we get push back from residents, it’s typically with the waiver and a common objection to the industry standard language we use. 

This story comes from that exact circumstance where a small group of residents had protested our use of a release for the fitness program.  While we were in discussion with leadership at the community about NIFS practices, and how the community wanted to proceed, our manager, Ali, continued to do what she does.  

She worked with the early adopters providing senior fitness testing, individualized exercise programs and guidance, and continued to follow up with those participants about their progress and any questions they have.  She offered creative group exercise classes and continued to enroll residents in those programs.  She focused in on improving resident’s balance through both class and 1:1 settings, and she continued to help participants track their progress as their strength and balance improved. 

Meanwhile, the residents did what residents do.  They talked to their friends and neighbors.  Those who were engaged in the new fitness programming with the NIFS fitness center manager talked about how much better they felt, how they could tell their balance was improving, and how easy the manager was to work with. 

And then those initial naysayers started thinking that they might be missing out on something really positive going on in the community.  So, within a few weeks of raising strong objections to our paperwork, those most vocal opponents put aside their concerns, completed the paperwork, and started receiving the same positive health benefits that their friends and neighbors had been experiencing.  We’re grateful for the opportunity to serve more residents in the community, and I’m completely tickled that it all came about simply because the NIFS manager kept doing what she’s amazing at with those who were ready. 

Story #2: Keeping fitness accessible for residents

The second story is one of those “well, duh” moments.  The action our staff member took in response to a resident need is truly a no-brainer.  But I say that and I know that I may not have arrived at that simple action which has definitely resulted in improved quality of life for that individual.  Rachel made this resident’s day simply by being who she is – a creative problem solver who is passionate about helping the residents enjoy very active living.

When Rachel learned that one of their formerly regular participants stopped exercising, she wanted to get to the bottom of it.  Turns out, the resident was unable to use the check in scanner because of a low vision condition, so she simply stopped attending group exercise classes.  After Rachel learned about the barrier, she worked with the resident to place a small piece of adhesive felt to the membership tag and taught the resident how to orient the felt in front of the scanner for a successful check in.  That resident was able to feel her way to a successful fitness center check in and removing that barrier was enough to pull her back into group exercise classes twice each (and every) week.

As a fitness staffing agency, we are fully committed to hiring and holding onto exceptional staff who are not only knowledgeable but also passionate about the audience they serve.  Click the button below to read more about how we do that, and then contact us to learn how we can work together to boost your community's fitness program.

Are you new to running or have you been a runner for some time now? Either way you may be experiencing the typical aches and pains, such as muscle soreness or blisters, but have you experienced the numbness and tingling in your feet while running? It feels as though you have pins and needles in your feet or like they seem to have ‘fallen asleep’ from this weight-bearing activity. If so, don’t get your shorts in a bunch. You may reconsider a trip to the doctor, but it will be okay. Promise!

This strange and annoying sensation is common, but does seem to cause worry. This feeling is usually caused from pounding the pavement or treadmill, cramming the your foot into a narrow shoe, or crowding the foot by the gradual, but hardly noticeable swelling. What you are feeling is a compressed nerve often causes this feeling. The numbness can progress along the top or bottom of the foot and sometimes into the ankle. The specific site on the foot that is feeling numb is usually where there is a compressed nerve. The most common area affected is outside of the third toe and inside the fourth toe. This sensation is known as Morton’s neuroma. Through time, the nerve will slowly develop a thickened coat of scar tissue.

You can try a few simple actions to reduce the pressure in your foot. These actions include choosing a shoe with plenty of toe space, using a pad in the shoe, placed under the ball of your foot, allowing the spread of the bones apart. If this does not work, your doctor may recommend a cortisone injection to provide some relief. If this does not describe the numbness in your foot, continue reading! 

Compression of the nerves passing through the front of the ankle or top of the foot causes numbness on top of your foot. This is usually caused by over tightening the shoelaces. People with high arches are more susceptible to this issue. This can be resolved by loosening the shoelaces, using a modified lacing method, or applying padding under the shoe tongue may help reduce these symptoms.

Other options to consider include a period of rest or orthotic shoe inserts. If the numbness persists and is not relieved by any of these methods, it may indicate a medical condition and require you to seek your physician. Before scheduling an appointment with your physician you can always talk to a staff member in your corporate fitness center that may have helpful suggestions!

Check out this blog from one of our health coaches about her experience with finding the right shoe!

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To my knowledge, I don’t think there’s ever been a survey taken regarding this issue but personally, this is one of the most frustrating things to hear as a personal trainer, group exercise instructor, fitness manager, fitness specialist…fitness ANYTHING! So let me be clear right from the beginning. Lifting weights will NOT make you bulky.

The origins of this myth may never truly be known but I think we can all agree that females (and males for that matter) generally associate lifting weights with big muscle-bound bodybuilders. Although this may be true for some, the majority of us (exercisers and non-exercisers alike) lift weights and will never look like big, bulky bodybuilders. I’d even go as far as to say that the “bulk-factor” only applies to approximately 10% of exercisers, which does not even include the non-exercisers which would bring that percentage down. There are quite a few reasons that support this theory. Here are a couple:

Time – This applies to a couple aspects of life. First of all, do you realize the amount of time these muscle-bound men are putting in at the gym? We’re talking two+ hours in the morning and two+ hours in the evening…at a minimum! Most likely they may be getting in an afternoon session as well. Possibly even a little cardio at some point in the day. And to be specific, each two+ hour session is most likely focused on one muscle (i.e. chest day, leg day, arm day, etc.). Chances are you are working out one hour per day at most and doing a full body workout. There is not a chance you will get bulky exercising in this fashion.

Diet – This is the second aspect of time consumption. The planning that goes into each and every meal throughout the day and throughout the week is staggering. 6 meals a day; no cheat meals; getting a well-balanced diet throughout each day (i.e. getting enough protein, natural vitamins, water, etc.); and staying on schedule with each meal and/or snack. This takes A LOT of time. But it’s for good reason. A great workout plan is not much without a clean diet. These big guys need enough nutrients for their muscles to grow. They cannot have little cheats here and there…a candy bar in the afternoon for a pick-me-up, an alcoholic beverage while relaxing with friends, any sort of pastry to eat while they drive b/c they are late for work. No. They are very strict with their clean diet. Can you honestly say you are that strict with yours?

As I previously stated, these are only a couple of the reasons you will NOT get bulky simply by lifting weights. Unless you are purposefully trying to get bulky and basing your lifestyle around it, you don’t stand a chance to do so. On a positive note though, lifting weights will definitely help you target those trouble spots you’ve been trying to get rid of…the back of the arm, your lower back, your thighs. The next time you give yourself a goal of losing 10lbs, I challenge you to accomplish this feat through lifting weights, not by jumping on a treadmill for 30 min. I think you’ll be pleasantly surprised with the outcome.  Connect with your corporate wellness staff to help you get started.  They can set you up with a plan to meet your goals.

 So get out there and start lifting to NOT get bulky!

Often when we think or talk about having good health, it consists of eating healthy foods and exercising. There are many areas of our lives that we could improve upon health wise—often it seems like there is so much to work on to keep track. However, one segment of health that seems to go by the way side is mental health. Just as muscles lose strength or cardiovascular fitness declines with age, your brain can lose agility and decline in the way that it functions. There is no one way to prevent degenerative diseases of the brain such as Alzheimer’s, but you can start today with the way you live your life to help make your brain healthier. Here are a few tips for great brain health:

• Stay physically active – being active maintains good blood flow to the brain and can encourage new brain cells.
• Adopt a brain-healthy diet – there has been research done that high cholesterol can contribute to brain cell damage and stroke. A healthy diet that is low in fat and cholesterol is desirable along with dark vegetables and fruits with antioxidants which can help protect brain cells.
• Stay socially active – this can help reduce stress levels and maintain healthy connections among brain cells.
• Stay mentally active – new nerve cells can be created by getting involved in mentally stimulating activities; this can also strengthen brain cells.

I want you to focus on the mental component of staying healthy and giving you ways improve your mind game. Try any of these easy ways to fit more mental activity into your daily routine:

• Never stop learning! Maybe you wanted to take up doing a new hobby or even wanted venture out and do a new sport, commit to it and learn about your new adventure.
• Take up writing and working on crossword puzzles to keep you mentally stimulated.
• Enroll in a few college courses to keep mentally active in a structured way.
• Play games with your friends and family.
• Even try memory exercises or games that can help with your mind game!
• Lastly, read books that are interesting to you. Who wants to read a boring book just to mark it off of your list? Head to the library and pick up a book for FREE!

Your public library is a great resource that is within your community; however some don’t take full advantage of it. First of all, it’s FREE; it’s easy to sign up for a library card; and there are so many books to interest anyone, you just have to do a little digging.

So check out your local library during National Library Week April 13-19 and read for excellent brain health!  Visit our facebook page and share what book you are currently reading!

Just like any exercise program, there is a long list of health benefits that come with exercising. In fact, exercise not only improves physical health, but cognitive health as well. The Alzheimer’s Association widely accepts that, “Physical exercise is essential for maintaining good blood flow to the brain as well as to encourage new brain cells. It also can significantly reduce the risk of heart attack, stroke and diabetes, and improve oxygen consumption”. Though memory impairments affect the body’s cognitive heath, it’s important to perform cognitive and physical activities to improve brain function. The body also needs strength and endurance to perform its activities of daily senior living such as eating, dressing, and getting around your home.

With this in mind, we began offering a special class to meet the unique needs of the memory-care residents at our community. We made it our goal to incorporate exercise as a means of fall prevention and overall improvement of physical and mental health. Having taught group exercise for quite some time, I thought this would be an easy transition. I reached out to my colleagues for advice on specific exercise recommendations for older adults with memory impairments and quickly mapped out an exercise class format. Boy was I surprised when I taught the class for the first time!

The normal exercise cuing of “Lift your right leg up. That’s 1, 2, now 3….” just didn’t cut it. Some of the individuals followed, but most of the residents looked at me with confused faces. One resident even said, “You know you are a really bad dancer!”. So, over the next couple months, with much trial, error and research I developed a new class called “Moving Minds”.

The new class incorporates seated exercises that are both engaging and effective. We always begin with a short warm-up with seated marching and a game. The game is as simple as passing around a beach ball, bean bag toss, or some form of bowling. This gets the residents moving and their brain focused for the main exercises. Our main exercises include low-impact joint movement and stretching. We use equipment such as pool noodles, balloons and bouncy balls to add a little fun.  The residents love doing the exercises with the noodles and are always playful with each other.

I always encourage the residents to count with me out loud as we go through the exercises. After 10-15 minutes of our main exercises we wrap up with another game. We also engage in conversation while doing the exercises where I ask the date, day of week, and various other questions. Some are more attentive than others, but they always have something interesting to say. One of my most enjoyable residents, yells “10, big fat hen!” every time we count to 10.

Overall, the residents’ health is continuing to improve and I have noticed small gains in cognitive ability. Sometimes the residents remember my name and I can tell they are getting used to their Moving Minds routine. The Center for Brain Health states, “Physical exercise may be one of the most beneficial and cost-effective therapies widely available to everyone to elevate memory performance”.

Moving Minds may not look like a typical exercise class-in fact, I still have residents who comment on my “bad dancing” or make animal noises the entire time we exercise. However, the truth lies in their many giggles and big smiles as they leave the class. Each week I’m reminded how great it is to work with this population.

Some of you may have already been the brunt of an April Fool’s joke today.  Let’s clear up some fitness myths so you are not the brunt of any more jokes, especially in the gym.

1. The gym negates a bad diet- You cannot out exercise a bad diet. Don’t try it; I promise your diet will win every time! Hours and hours can be spent in the gym yielding few results because a person is only changing one piece of the puzzle. They use the excuse that they can eat whatever they want because their exercise offsets the excess calories taken in. The body does not work this way. Most people do not realize the amount of calories they actually consume and the amount of time it would actually take to burn it off at the gym. It takes much, much longer to burn off that cookie than it does to eat it!

2. Spot reduction works- Don’t feel like a complete fool if you have believed this one; it is not completely untrue. You cannot pick which areas from which you want to burn fat, but you can strengthen certain muscles by performing exercises focused on particular muscle groups.  By strengthening these muscles, you will tone areas and create shapely muscles. Now comes the second piece of the puzzle; to see these muscles you must burn off the excess layer of energy or “fat” to expose these beautiful muscles you have been working so hard for. Again, the gym does not outweigh your diet.

Feeling drowsy throughout your day? Always need that cup of coffee first thing in the morning and possibly in the afternoon? Well, you’re not alone. Getting enough sleep every day is essential for proper functioning and well-being, but many people do not get the recommended amount of sleep that they should per night. The average adult should sleep 7 to 9 hours every night. Depriving your body of just an hour of sleep per night can have a cumulative sleep deprivation effect.  Sleep deprivation can decrease short term memory as well as increase your chances for obesity, diabetes, high blood pressure, and depression. So, what can you do to prevent sleep deprivation and keep your body and mind sharp? Follow the guidelines below to help you kick start your new healthy sleeping schedule.

1. Make sleep a routine…and not just one you follow on work nights. The best way to continue to get good rest is to put your body on a cycle. Try going to bed around the same time every night and waking up the same time every day. A good way to tell if you are getting enough sleep is if you naturally get tired and wake up around the same time every day.
2. Exercise daily. A daily exercise routine of just as little as 30 minutes can help you fall asleep easier and get better quality sleep. In just 3-10 minute exercise bouts throughout your day you can improve your quality of sleep. If exercise is new to your routine, try not to work out too close to bedtime. While exercise can help you sleep at night, it can also stimulate your body so give yourself a few hours at the end of the night to wind down.
3. Keep your bedroom calm, cool and comfortable. Create an environment that is made for sleep by making the room a cool temperature and keeping stimulants like TV, and electronic devices off. If you need noise to help you fall asleep consider a white noise machine. If reading on a tablet relaxes you, use the night reading feature to not over stimulate your brain. The key is to keep lights dim to get your brain to sleep mode.
4. Watch what you eat….and drink. Certain foods and drinks that contain alcohol and caffeine can be enemies of sleep. While alcohol may make you feel tired it can actually block you from getting quality sleep. Caffeine will not make you feel tired and it can also hide in common drinks and foods. Chocolate, for instance, has caffeine as well as decaf coffee and soda. Make sure to read labels and know if caffeine is hiding in your food and drink.
5. Help yourself to some stress management. Try different relaxation techniques such as stretching, listening to calm music or getting organized. If you still have a cluttered mind, write down your thoughts and what needs to be taken care of. Put it aside before bed and pick it up tomorrow. Feeling good before bed and clearing your mind makes for a restful night’s sleep.

A good night’s sleep is an important process to start any day with a productive and sharp mind. Using these helpful tips, you can be naturally energized and on your way to healthier living.

If you continue to be frequently tired, consult with your physician. There may be underlying causes for fatigue and sleeplessness. Sleep well and prosper!

On average, how many hours of sleep do you get per night?

Have you fallen off track from your New Year’s resolutions and need a kick start back in the right direction? Since it's National Nutrition Month® it is the perfect time to regain focus on healthy eating behaviors! Getting back into a healthy routine does not mean seeking out the next fad diet, but learning to enjoy healthy and nutritious food. The Academy of Nutrition and Dietetics’ team of top nutrition and food professionals develop a once a year campaign to promote healthy eating behaviors with many different resources, games, and reading lists.  This year the Academy is focusing on ways to help you create healthy, enjoyable meals following the Dietary Guidelines!

First, start by replacing empty snacks with nutrient dense foods such as these, under 200-calorie, snacks:

• Small baked potato topped with salsa and 1 ounce low-fat cheese.
• Toaster waffle topped with ½ cup blueberries and 2 tablespoons low-fat yogurt.
• Six whole-wheat crackers and one slice low-fat Colby cheese.
• Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana.
• One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa.
• Quick-to-fix salad: 2 cups mixed greens with ½ cup mandarin oranges, 1 tablespoon sliced almonds and 2 tablespoons reduced-fat dressing.

Next, make a few small lifestyle changes to your day from the following tips below:

• Never skip breakfast - A cup of coffee should not be the only thing you consume for breakfast! Instead, your breakfast should include some lean protein such as turkey or chicken as well as whole grains and fruit.  These small changes will help increase your morning energy level!
• Control your portion sizes - Measure out a cup of your favorite food to see how much you are eating compared to the recommended serving size. This will help you understand how much you are eating in one sitting!
• Be more active throughout the day - This does not mean you need to go to the gym, or set an hour of your time aside to work out in order to increase your physical activity. It is as simple as parking in the back of the parking lot, always taking the stairs, or taking a walk with your family after dinner. Increasing your steps per day can result in an increase in positive health benefits-aim for 10,000 steps a day!

Finally, consider making other small modifications to your eating behavior. In order to begin creating healthy meals following the Dietary Guidelines!  Click here for healthy recipes provided by the Academy of Nutrition and Dietetics.

Interested in speaking with a NIFS Registered Dietitian, contact Angie Scheetz at NIFS.

Are you looking for fitness tips, a little extra motivation or some exercise accountability?  There’s an app for that!  Over the past few years, health and fitness apps have grown and can provide information such as, distance and pace, strength, circuit and flexibility routines, estimate calorie expenditure, and some can measure your heart rate.  Some apps will send daily fitness tips or motivational statements to help keep you on track with your exercise routine.  But, if you’ve ever tried to search for health and fitness apps on your phone, you know how overwhelming it can be.

There are hundreds and hundreds of fitness apps out there for your smart phone.  I have narrowed them down by choosing a few!  Upgrades are available for some, but the free versions work well by themselves as well. 

Fitness Apps

• Tabata Trainer (iOS and Android) – provides an easy way to keep time during your Tabata or HIIT interval workouts; uses intense interval training as its guide for a 20 seconds of workout followed by 10 seconds rest; clean, basic and easy to use
• Gym Goal ABC (Android) – has 280 exercises (with animation and written instruction), 52 different workouts (adjustable for four levels of expertise), cannot log daily workouts, but you can calculate BMI, THR, BMR and body fat percentage, can choose parts of the body to concentrate on
• Workout Trainer (iOS and Android) – after completing the free virtual fitness consultation for a more customized workout; users can easily create and edit workouts; exercise instruction provided via photos and videos; progress cues can be provided during workouts
• Daily Workouts (iOS and Android) – provides 5-10 minute targeted workouts or 10-30 minute full body workouts; has a database of 50 different exercises; workouts are different each day
• Human (iOS) – encourages participants to get outside for 30 minutes a day and run, walk or bike; tracks progress and can share accomplishments on a social network

Run/Walk Trackers

• RunKeeper (Android) – produces statistics around pace, distance, speed, time and calories burned; users can also listen to and control music during a workout
• Nike+ Runner (iOS and Android) – records distance, speed and time, also can provide audio feedback each mile, ½ mile or time increment (set by the user); users can set up play lists to help boost motivation, music can be controlled during workouts
• iRunner (iOS and Android) – maps run, walk, bike, hike, etc. with GPS; records time, distance, calories and pace; now integrates with FitBit, MyFitnessPal, Facebook, Twitter and more
• Map My Run / Walk / Ride / Hike, etc. (iOS and Android) – tracks running/walking, biking, and 6000 other activities; tracks pace, distance, time, calories and elevations, gives real-time stats
• Couch to 5K (iOS and Android) – provides a step-by-step program to get your running a 5K in nine weeks; gradually increases workouts from a walk/light-jog to a run in three workouts a week
• Endomondo Sports Tracker (iOS, Android, Blackberry) – designed for runners, walkers, bikers, etc.; uses GPS to track routes; get pep talks, motivation and notifications each time you break a mile

You can find more detailed descriptions and reviews online and decide for yourself which apps will help you the most.  What is your favorite fitness app? Comment below and share or jump over to our NIFS Fitness Management Facebook page and tell us your favorite!