Corporate Fitness and Active Aging

It is a time of change and excitement.  Out with the old and in with the new.  Things will be bright and shiny and…different.  During the short or lengthy time that your fitness center is undergoing renovations, how do you gratify your members?   Having a cutting edge  corporate or active aging fitness center is what everyone strives for…but if you don’t have any members waiting for the renovations to be completed, then the doors will close before they can be reopened.  Keep three things in mind during your fitness center renovations to ensure that your members are knocking on your fitness center’s door the minute they are reopened: 1. Keep members active 2. Keep members interested and 3. Use what you have.

1.  Keep members active:

• Equipment Substitutes

  • Is another temporary space available that you can provide a workout area to members in the meantime?  If so, relocate smaller equipment such as:

    • Resistance bands            

    • TRX

    • Resistance Chairs

    • Fitness balls

    • Balance Pads 

These may or may not be items that members have utilized before so seize this opportunity to demo the equipment and provide workouts with the item.  These exercises can carry over with the member’s routine long after the renovations are completed. 

• In addition to the smaller equipment, provide exercises using only body weight.

  • Burpees

  • Lunges

  • Planks

  • Push-ups

…what else?   There are tons!  Create a workout with combinations of the body weight exercises.  Try intervals or time based challenges.  Some members might love to make it a relay in a group setting.  Be creative.

• Group Fitness Schedule

  • Market your Group Fitness Schedule.  This is a great opportunity for members to expand their fitness regimen to include a group fitness class that has caught their interest.  Body Pump, Boot Camp, Circuit, Body Stretch…whatever suites a member’s fancy. 

  • Add a bonus group fitness class(es) to the schedule.  This will provide a nice option for members who are disappointed that their regular exercise routine was thrown off due to renovations.  Implement a group fitness class that you’ve been wanting to test out.  Whether the class is a staple in the schedule or a promotional session, seize this opportunity to promote your group fitness classes.

2. Keep members interested:

• Programming

  • Your plans for programming will most likely differ from the norm.  Keep members interested by implementing an attendance based incentive program to encourage members to keep up with their activity routine then list several options.

• Communicate

  • Keep your members informed by maintaining an open pathway of communication.  Communicate to your members about what is happening in the Fitness Center.  What are their fitness options in the meantime?  Helpful tools: residential newsletters, in-house TV stations with daily event information, flyers in common areas, personal notices and phone calls can all be means used to successfully communicate.

3.  Use what you have:

• What sets your facility apart? Do you have access to:

  • Pathways

  • Trails

  • Recreational sports areas

  • Lakes/water

  • Swimming pools

  • Fields

  • Stairs

As long as it’s safe, the world is your playground.  Target local features and landmarks to mix into the planning. 

Have you found other successful alternatives to exercise while the Fitness Center was undergoing renovations?  Share your best solutions!

Our staff is kicking off our annual Maintain Not Gain program at our client sites.  This program is structured to help individuals maintain their weight through those months filled with tasty food and delicious treats that surround the holidays.  As you gear up for the holiday parties and events stay on track by following our Free Workout Friday blog postings to keep your workouts on track.  We aren’t saying you can’t enjoy the food, we just suggest proper portion sizes and that you don’t skip out on your workouts! 

If you aren’t a member at one of our client sites and would like help staying on track, “like” NIFS Fitness Management on Facebook and join our Facebook edition of Maintain Not Gain.  Watch for the links to submit your initial weight November 16 – 22.  Watch your newsfeed for tips to stay on track and submit your final weight in January.  If you maintain and not gain through the holidays you will be eligible for a prize drawing! 

Now let’s get started with a great, easy workout to keep you on track! 

WARM UP with a 5 minute walk or anything to get your muscles warm!

10 squats

15 pushups

20 alternating lunges

25 bicep curls

30 jumping jacks

35 bicycles

STRETCH, you never want to stretch a cold muscle, so always do so once the muscles are warm!

Beginner: Repeat 3-5 times, with short or minimal breaks.

Intermediate-Advanced: Complete as many times as possible in 25 minutes. 

We recently wrapped up our Build Vitality webinar series for 2013 with the fourth and final webinar titled, Build a Better Wellness Program.  The focus was on four key areas - pillars, if you will - that cultivate a compelling living-well culture in retirement communities.  

Your wellness program should be evidence-based.

That doesn't have to be as intimidating as it sounds.  In fact, you probably already have some evidence-based programming built into your wellness offerings.  They are fairly easy to find in physical dimension programming. Administering a senior fitness test?  That's evidence-based. Providing balance training and fall-prevention support?  That's evidence based.  

Your wellness program should be resident-specific.

This really should go without saying, but I can't tell you how many times during my consulting work in senior living communities across the US, when I ask activity directors why they're doing a specific program, they cannot provide me with a sound answer.  When your programming is focused on the residents, on the community, and on the Community (outside your four walls), you can cultivate meaningful, engaging, fulling opportunities for living.

Your wellness program should be data-driven.

How much do you spend on group fitness classes each year?  Have you ever evaluated the impact of that money?  If you host roughly eight classes per week, you're probably spending $10,000 per year on group fitness.   When was the last time you dumped $10,000 on something without asking about the impact of that money?  Get the data you need from your wellness programming so that you understand if/how it's working for your residents and for your business.  

Your wellness program should be story-worthy.

What's the point if you can't capture resident stories of life well lived?  This really is the capstone - if the other three pillars (evidence-based, resident-focused, data-driven) are all aligned, the stories will inevitably follow.  Get creative in how you use the stories both to engage more current residents and to communicate to prospects how they can live well at your community.

To get the details behind each pillar, watch the 30-minute webinar using the button below. To download all four webinars in our Build Vitality Series, go here.  

Thanksgiving is almost here! That means it’s time to sign up for your local Turkey Trot, Drumstick Dash or your own personal Thanksgiving Day 5K! Studies have proven that your metabolism increases for several hours post-workout, so make a priority to squeeze in some exercise and boost your body’s calorie burning abilities before the big feast. If you do happen to be training for a 5K on Thanksgiving Day, see below for a sample training program that starts on Monday, 11/11.  So today, we want you to go for a brisk walk because you need to pick up the pace on Monday!

Note: This an aggressive running plan, as Thanksgiving is quickly approaching. It is highly recommended that you have done some running prior to starting this program, and that you are comfortable running 1+ miles. If you are a beginner runner, make a goal of finishing the 5K through a combination of walking and running.  You can easily just walk through this schedule to help prepare for your event of choice.

11/11: Run 1 mile

11/13: Run 1.25 miles

11/15: Run 1.5 miles

11/18: Run 1.75 miles

11/20: Run 2 miles

11/22: Run 2.25 miles

11/25: Run 2.5 miles

11/27: Run 0.5-1 mile

11/28: Race day! Run 3.1 miles!

On days in between runs, focus on cross-training, for example weight-lifting or non-impact cardio (elliptical, biking, swimming, etc.) Allow for 1-2 days of rest each week.  Check out past Free Workout Friday videos for cross training options.

Happy turkey trotting and drumstick dashing!

Ashley Shirley, one of our corporate fitness members out of Ohio, shares her story and the benefits of utilizing the NIFS Fitness Management staff at her onsite corporate wellness center.  After having two kids she relies on the NIFS staff for accountability and to keep her going!  

"Eating healthy and being fit was a way of life for me before having 2 kids. It was just something I wanted to do for myself. When I got pregnant with my first child I gained 75 lbs, so I went from 155 to 230 in a 9 month period. It was extremely hard on my body. After my second child I was pretty much right back to where I was after my first one. I was miserable because I knew that it wasn’t the way my body was made to be. It’s hard to work out when you have two little ones at home, so having the wellness center here at work is an extreme blessing for me. I take advantage of it every day on my lunch hour. I love the fact that we have an option to take classes if we choose to and I also take advantage of Monday boot camp and will be starting Wednesday TRX classes. Another reason I keep coming back is because I have accountability through Adrienne. She is awesome! She gives us the workout of our lives every time we walk in the wellness center. Even if I’m not taking a class with her she is always there for encouragement and to help me become the best I can be by educating me. She pushes me personally to be better than I knew I could be, and she stretches me way past my comfort zone! For her position, that’s a compliment! There isn’t a class I take that I don’t wake up the next day feeling it. She is all around a sweet person and really makes it a comfortable atmosphere to workout in. Since my last child was born last October I have lost close to 60 lbs! She has been there every step of the way cheering me on! I’m not the only one who feels this way either, we sure do love her!"

*Weight loss claims or individual results vary and are not guaranteed.

Curious how many steps you need to take to burn off that Halloween candy?

Check out this Halloween Treat Calorie Counter! 

Now playing at NIFS-managed corporate fitness centers all over the country:

Simply put, corporate wellness and philanthropy go hand in hand.  This is one great example.  What are you doing to cultivate giving back as a measure of good health?

Before you carve those pumpkins for Halloween, put them to use for a good workout!  NIFS Fitness Management staff in our corporate fitness centers had great success in offering pumpkin workouts to employees this month.  If you think about it, pumpkins are like a medicine ball and come in a variety of shapes and sizes to accommodate all intensity levels!   So grab that pumpkin off the porch and show your kids how to use a pumpkin for a workout!

Squat and Curl – Hold a pumpkin in both hands with arms extended down in front of your body.  Step feet wide with toes pointing out at an angle.  Keeping your chest up, lower into a squat and hold the position.  Now curl the pumpkin up toward your chest performing a bicep curl, lower the pumpkin slowly back down and perform 12-15 repetitions.

Full Sit Up – Lay on your back with knees bent and feet flat on the floor.  Holding the pumpkin on your chest, do a full sit up reach overhead with the pumpkin as you perform the movement.  Slowly lower to the floor bring the pumpkin back down to your chest in one smooth movement.  Repeat for 15 repetitions.

Toe Taps – Lay on the floor bringing your legs up toward the ceiling (bend your knees if a modification is needed).  Holding the pumpkin in both hands, contract your abs and crunch upward pushing the pumpkin toward your toes.  Rather than relaxing and lowering back to the floor, continue to quickly contract and release taping your toes with the pumpkin for 30 repetitions.

Overhead press – With feet shoulder width apart, hold the pumpkin in both hands in front of your chest.  Press the pumpkin up over your head extending your arms, and then slowly lower to the starting position.  Repeat for 12-15 repetitions.

Push Up Plank – For an advanced option, place both hands on the pumpkin, if that is too much you can place one hand on the ground and the other on the pumpkin.  Extend your legs out behind you into a plank position.  Slowly bend your arms to lower your body toward the ground, push through your hands and shoulders to return to the starting position to complete a pushup.  Strive for 10 repetitions.  

Russian twist – Sit on the ground with the pumpkin in your lap.  Place your feet on the ground shoulder width apart, for a more advance move lift your feet up keeping your knees bent.  Holding your pumpkin lean back slightly, dropping your right shoulder and taking the pumpkin toward your right.  Slowly move back toward the middle and continue toward the left.  Continue side to side for 30 seconds.

Now get creative and share with us what your favorite pumpkin exercise is!!  

One of the most versatile and healthy foods out there also happens to be a favorite for most when decorating this time of year.  Pumpkins are not only something that can be used to spruce up your front porch in the fall but is also an excellent addition that should be incorporated into your daily eating routine!

Pumpkin is loaded with Vitamin A, which helps with vision.  The carotenoid, beta carotene, in pumpkins is converted to Vitamin A for even more eye protection! This antioxidant has also been found to have a role in cancer prevention.  It is also loaded with fiber (3 grams for 1 cup), which we know is excellent for heart health.   One final perk of pumpkin is the amount of potassium it contains.  Electrolytes, especially potassium, are important after a hard workout, and 1 cup of pumpkin provides more potassium than a banana (564 milligrams vs. 422 milligrams).

Try these recipes to obtain all of the health benefits that pumpkin has to offer!

Pumpkin Pie Dip

Ingredients:

Directions:

Mix pumpkin, pudding mix, cool whip, and pumpkin pie spice together by hand in a very large bowl and chill for several hours before serving.  Sprinkle with cinnamon, and serve with fresh apples slices, vanilla wafers or ginger snaps.

Pumpkin Spice Smoothie

Ingredients

Directions

Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Chili

Ingredients

Instructions

In a large soup pot, brown ground beef with pepper, onion, and a drizzle of olive oil. As the meat and veggies are cooking, sprinkle over chili powder, cumin, garlic powder, onion, powder, and a healthy pinch of salt and pepper. When the meat is cooked through, and the veggies are tender, add pumpkin puree, undrained beans, and the tomatoes with their juice to the pan. Cover and simmer until ready to eat.

Pumpkin isn’t just for pie!  These recipes can be included anytime during the day. 

For more information on pumpkin or other super foods, please contact Angie Scheetz, RD at ascheetz@nifs.org or 317-274-3432 ext 239.

Stairs are a great way to take your same old cardio workout to the next level.  Changing it up by utilizing the stairs might have your muscles twitching like never before!  Take a look at your workout routine, you possibly neglect your lower body more than you think.  Many people consider their cardio activities their lower body workout because they are walking, running, biking, etc.  Exchange your regular cardiovascular exercise for a stair workout and not only will your heart be pumping, your muscles will be telling you that stair workout gave them a run for their money!

Using the incline of the steps helps to improve your balance, coordination and trigger those smaller muscles you generally don’t target with regular machine workouts.  It’s always important to kick off your workout with a warm up to wake those muscles up and get them ready for your workout.  Now print this blog, and head out of your corporate worksite and find some stairs!

Basic Step – use this as a breather between exercises, one foot on each step climbing the flight of stairs.  When you get to the top, turn around and walk or jog back down the stairs. 

Side Squat – turn and face the right, keeping your toes forward place your left foot on the second step.  Lower into a squat maintaining proper form keeping your hips back and knees in line with your ankles.  Push through your left foot and straighten your leg allowing your right foot to come off the ground, slowly lower and repeat for 12-15 repetitions then perform the same with the other leg.

Mountain Climbers – you’ve done this dreaded exercise in your corporate fitness center group exercise class, so let’s throw them in here!  Get in a plank position with hands placed on the second step shoulder width apart.  Just as you would do if on the floor, draw knees toward your chest alternating right and left for 30 – 45 seconds.  Remember, you control the exercise intensity!  Push yourself to go harder.

Lunge – Think of this as skipping steps as you walk up the flight of stairs.  Focus on the movement rather than just running up the stairs.  It will be a small movement due to the incline of the steps, but lower into a lunge and use that front leg to drive your body up.  Be sure to alternate between legs to get an even workout.  Once you reach the top, turn around and walk or jog down the stairs.

Dips – sit on the second step and place hands on either side of you on the step.  Keeping your knees bent slide yourself off the step with feet hip width apart.   Bend your arms until your upper arm is parallel to the floor or you can’t lower any further and return to the starting position.  Complete 12-15 repetitions.

Get another boost and basic step up the stairs and repeat each exercise for 2-3 rounds, push yourself and challenge your intensity level!