Corporate Fitness and Active Aging

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!  

Unless you live under a really, really big rock, you have no doubt heard about the importance of robust wellness opportunities as central to a successful senior living community. There have been some fabulous profiles lately on organizations that are doing an amazing job of connecting their residents and others in the surrounding areas to opportunities to live well. Two recent examples highlighted by LeadingAge are these:

• Redstone Highlands: Getting prospective residents to join the club
• Providence Point: Food tastings from around the world

What strikes me about both of these offerings is that they are wellness initiatives. I don’t know that the communities packaged them that way, but in fact, they are a model of innovative wellness programming at its very best.

The other element I find compelling about these offerings is that they’re culturally driven. That is to say that this type of creativity can only come from an organization that believes that living well is truly central to its brand.

When your senior living communities investigate what’s possible under the umbrella of resident wellness, it’s important to consider what it is you truly want to build. Is wellbeing something that leadership wants to cultivate, explore, and weave into the very fabric of the community? Or is the community focus elsewhere for now, such that wellness is more of a task that needs to be crossed off the long list?

Looking for the Wellness Kit?

If wellness for your community is about crossing something off the to-do list, then you might be looking for a kit solution. There are organizations that can help you, when you buy into their model, to plant monthly wellness initiatives at your community. Your activities director can typically fold them into the monthly calendar, and you can begin to dip your toe into the wellness water to get a sense of how your residents will receive programming and activities built around traditional wellness pillars like nutrition, physical activity, and so on.

But that's not how we do it. We're not about the monthly theme, unless it's right for your residents, and we're not about the pre-packaged materials, unless they've proven their value.

Wellness Culture Means Cultivating a Lifestyle in Senior Living

At the end of the day, a wellness culture is where we need to be headed. When we adopt a healthy culture as the way of life we’re building for residents, then we start to grasp what’s really possible.

But here’s the thing: culture is person-driven, not program-driven. There are not enough programs in the world to build a culture. Wellness is a way of life, not an activity, and it should be cultivated accordingly. Here are a few considerations if you’re contemplating the challenging and rewarding work that is wellness culture building in a retirement community:

• Determining a hierarchy: Building a wellness culture means giving consideration to hierarchy for wellness and activities (or leisure services, or life enrichment, or whatever your organization calls the events coordinator at your community). I would challenge you to think about whether activities actually rolls up under wellness instead of wellness being a branch of activities. If you buy into the idea that wellness is a way of life rather than an activity, then challenging the status quo that activities is at the top of the programmatic/community calendar food chain warrants significant thought.
• Hiring a wellness director: Building a wellness culture requires a dedicated and competent professional blazing the trail. I’ve written about hiring a fitness professional for your community. The principles in that blog apply to hiring a wellness director as well.
• Thinking progressively and strategically: Building a wellness culture means thinking differently about how you program, and it requires a commitment to moving beyond the bocce tournament you’ve always done. It also requires you to strategically think through what program data you need, and how you’ll use the data to inform your next culture-building steps.

Make no mistake, building a culture is no easy task and you don’t ever really arrive. You just keep learning, building, and growing. You keep evolving to meet and anticipate the needs of your audience. You keep striving for the experience of a life well lived, for breadth and depth of lifestyle choices that provide meaning for each individual.

If this sounds daunting, it is. The wellness kit idea is much simpler to understand and to execute. But the real richness lies in the proverbial road less traveled. Partner organizations, including ours, can help you map out a path to get started.

Are you looking for a new, quick, high-intensity workout routine? Then Tabata may be the training style for you! Be prepared to go all-out for short durations of time to increase your strength, while improving your cardio at the same time!  Tabata facilitates a workout which is so intense that 8 rounds will be completed in only 4 minutes! If 4 minutes are enough, then you have completed a full Tabata set, if not, choose a different exercise and repeat the Tabata!

The general set up of Tabata:

• Go all-out for 20 seconds
• Rest for 10 seconds
• Repeat 8 times (8 rounds)

The key points of Tabata:

• Do as many repetitions as possible in the 20 seconds of work.
• Pick weights which are hard enough to make you breathless after 20 seconds, but light enough to be able to complete all 8 rounds.
• Pick an exercise which works most of your body.
  • I.e. Kettle bell swings, squat jumps, jump lunges, step ups

Tabata Exercise Example 1 – alternate between the following two exercises

• Round 1,3,5,7 – Squat presses with a medicine ball
• Round 2,4,6,8 – Burpee with push up

Tabata Exercise Example 2

• Tabata 1: Round 1-8 Squat jumps
• Tabata 2: Round 1-8 Plank one-arm dumb bell rows
• Add on more rounds with different exercises to increase length of workout

Remember

• Tabata training should be intense, always listen to your body and use modified options if necessary
• Have the proper equipment to complete the exercises, if needed
• Not all Tabata exercises need equipment, body weight exercises can be done at home with no equipment

Have fun, work hard, be creative, and make the workout yours!  What is your favorite Tabata style workout?