Corporate Fitness and Active Aging

You may have seen foam rollers in your corporate fitness center and wondered what to do with them or how they benefit the body. Using a foam roller involves a technique called self-myofascial release. The idea is that when deep pressure is applied to areas that have been overworked or carry tightness, the soft tissue tension is released, allowing for better flexibility, improved performance, and decreased pain.

The good news is there aren’t many wrong ways to use the roller. You can use this tool on the back, quads, hamstrings, hips, glutes, IT band, and more. Typically, you will lie on the roller with the affected area pressing into the foam. Then, use your body weight to slowly roll back and forth on the roller.

You can compare the feeling of the foam roller to a deep-tissue massage. Some people will find the pressure to be therapeutic as it breaks down tension that they have been experiencing. For other people, the pressure can be too much, especially on tender areas, so it may be borderline painful. Start by rolling gently, perhaps supporting some of your body weight, so that it is not all bearing down on the roller.

Runners especially tend to benefit from foam roller therapy. When used on a regular basis, it can prevent tightness in the back, hips, and legs. If your corporate fitness center does not have a foam roller, consider investing in one of your own. They are inexpensive, ranging in price from $20 to $40 at your local sporting goods store. This article shows a foam roller routine that can be done once per day, leading to benefits in only two weeks.

I actually witnessed my brother order a large hamburger with a fried egg on top. It was like Man v. Food! I’m pretty sure that’s not what they are talking about when I read articles about eggs helping you lose weight.

I love eggs, so it’s easy for me to eat those most mornings and even other times of the day. There are many benefits to eating eggs throughout the day. Some like to eat them late at night or throw a hardboiled egg on their salad. But eating eggs in the morning for breakfast is the way to go!

Eggs Are a Healthy and Nutritious Choice

Eggs are packed full of nutrients. They are high in protein, which helps you to feel full longer. Eating eggs for breakfast can also help you to eat a smaller lunch. Eggs are a very low-carb food, and have only roughly 85 calories per egg (depending on the size). I think it’s a myth about the yolk being unhealthy. A lot of protein and nutrients are found in the center. So, quit separating and eat the whole thing!

Boost Wellness with the Inexpensive, Versatile Egg

In addition to the health benefits, there are other great things about eating eggs. Eggs are inexpensive and can be stored in the fridge for long periods of time. They don’t take much time to cook, and can be cooked several different ways to help with variety.

Try these different options: omelet, sunny-side-up, scrambled, hardboiled, or poached. I like to make breakfast wraps with scrambled eggs, hot sauce, and a little bit of cheese. I also like to eat egg sandwiches using English muffins, or cut up some fresh vegetables for omelets.

There are lots of good ways to eat eggs, so get creative and have fun with it! Your body will reap the benefits. You can also talk with your corporate fitness center staff about other healthy options for breakfast.

Does the Insanity^® workout really work? This is perhaps the most intense workout on the market today. It, along with P90X, has been put into the extreme fitness category. In my preceding post, I explored the positives of the Insanity workout. This post is dedicated to the precautions to be taken when participating in this style of workout.

Insanity is an innovative workout, using high-intensity exercise and body-weight moves to give a total body conditioning. However, some of the moves may be too advanced for the general public. As a former NCAA Track and Field athlete, I enjoy Insanity. It reminds me of the drills and training I experienced as an elite competitor. However, if you do not have a background in sports, have orthopedic limitations, or are beginning exercise after being sedentary, this program might be too intense starting out. Extreme exercise can cause unexpected results, including sprains, pulled muscles, and even broken bones.

In speaking with people who have pushed themselves too hard, I have found some common mistakes that lead to injury:

• Poor plyometric training
• Overexertion
• Jumping too soon and landing too hard
• Trying to execute difficult exercise for the first time

The Insanity program is designed for people who are already in shape. Unconditioned exercisers can participate if they take it slow and pace themselves. Get help from your corporate wellness center staff to learn safe approaches to the program. Don’t feel discouraged if at first you can’t keep up. In fact, if you take your focus off of Shaun T and watch the extras in the back, you will notice they have a tough time keeping up, too. Know your limits and gradually build up to your ability to begin and finish Insanity.    

By now you’ve probably heard that mixing up your workouts is the thing to do. I think it’s important to mix up your strength exercises and cardio sessions. Here are my thoughts on elliptical workouts and walking and how to use them both.

Benefits of Elliptical Workouts

The elliptical is one of my favorite cardio machines. It’s easier on the joints and you can move your arms on most elliptical machines to help burn more calories. If you contract your abs (without holding your breath) while moving your arms and legs on the elliptical, you can also get a core workout. Crank up the resistance and switch directions (forward and backward) often to work more muscles.

Benefits of Walking Workouts

Walking is the easiest way to burn calories. You can get up and go for walks throughout your day. Most people when walking naturally are not going to get their arms moving as much as when using the elliptical, however. When walking, try to move your arms as much as possible and push your speed to help burn more calories. Also, try to add some hills in your walk or increase the incline if you're walking on the treadmill.

Using Both Elliptical and Walking in Your Workouts

The elliptical allows you to use more muscles than walking, and you can work some muscles on the back side of your body, too, by going backward. They both are lower-impact exercises for the joints. You will benefit from doing different movements, so start incorporating both walking and the elliptical if you haven’t already! Talk with your corporate fitness center staff for ideas on how to mix it up best.

DIG DEEP! This is the encouraging motto of the Insanity^® fitness DVD workout that is captivating the fitness world. This DVD set showcases the workout that was featured on the Dr. Oz show. All types of exercisers, from former athletes to soccer moms, are taking the challenge. It promises to burn fat and give you the toned look of a beach body.

With this workout's allure, you are probably curious to know if it's the workout for you. This post is dedicated to the pros of the Insanity series. See part 2 for the cautions to be considered for this type of training.

Shaun T, the creator of the 60-day total body conditioning plan, gives you 10 action-packed workout routines that will challenge your body through plyomeric interval training. This style of training is one of the hardest workouts on the market, characterized by high-intensity exercises with little to no rest in between. Recent studies have shown that high-intensity interval training can be just as effective as traditional exercise. If you are conditioned enough to handle the workout, it can be effective for weight loss and muscle toning. Other pros of the DVD set include the following:

• The exercises require little or no equipment. Many are body-weight exercises that require little space to perform.
• It includes a variety of specific workouts, which allows you to change the workout from week to week.
• You receive a nutritional guide that emphasizes the importance of consuming the right amount of calories to sustain an intense workout regimen.

If you are well conditioned, this style of exercise can be very effective. However there are some concerns of injury associated with intense exercise. Read “Corporate Fitness Review: Insanity^® (Part 2: Cons)” to learn how you can make the workout a bit saner.  

In our more than 20 years of managing clients' fitness centers, we’ve filled out our fair share of requests for proposals (RFPs). We’ve seen hundreds of questions, and we’ve written hundreds of pages. (It’s a lot of tree-killing, we know.)

I’ll be honest: we’d rather just get to know a client, talk about if and how we can meet their needs and exceed their expectations, and then build a business partnership from there. The whole RFP thing is, well, impersonal and frankly exhausting. That’s ironic considering this business is about relationships; helping people improve their health is about as personal as it gets.

Of course, I understand a company’s need to benchmark all candidates and set up some kind of apples-to-apples comparison among vendors. But there has to be a better way to do that “do we want to do business together?” dance.

Despite my griping, RFPs are indeed here to stay, and we’re not always on the back side of an RFP. Occasionally we get asked to outline some relevant RFP questions prior to the issuing of the request. After all the question-and-answer we’ve worked through, I thought I’d put these out there as our top 10 favorite questions to answer. Some of the questions make it on our top 10 because we feel confident with our answers. Other questions made it onto the list because it helped us improve our service to current clients. A few, and maybe you can spot them, made it to the list because of how downright ridiculous they are.

In no apparent order, here are NIFS's top 10 favorite RFP questions:

1. Describe your candidate interview process. Describe the credentials of your fitness staff.
2. Explain your philosophy on collaborating with other wellness vendors. Provide examples of when you have worked with other vendors to create well-rounded programs for your clients.
3. What steps do you take to provide a safe fitness center for the members?
4. How do you measure member satisfaction? Provide an example of a tool you use to measure satisfaction.
5. Do you have any experience implementing fitness trails? Would you be able to support this initiative in our employee park?
6. Please provide a summary of what you expect us (the client) to do to make the onsite fitness center successful.
7. Explain your experience at designing and equipping corporate fitness centers for other clients.
8. What services are provided to fitness center members free of charge? What services does your staff provide that are fee-based?
9. Do you have any experience with bicycle loan programs? We would like to consider having bicycles available for checkout for employees to use for exercise or as transportation from one building to another. Describe how you can support this initiative.
10. What is your philosophy on leasing versus purchasing equipment?

 Feel free to use these questions in your next RFP, or call me to discuss other options. If you have a ridiculous question to add to this list, please leave your comment below. We’re all ears!

If you’d like NIFS to fill out an RFP for fitness center management for your business, contact Bethany Garrity at bgarrity@nifs.org or 317-274-3432 x208. We’ll do it, but we’d rather spend time getting to know you, discussing your needs, and deciding whether the business partnership is mutually beneficial.

A leader is someone who can guide, direct, or show the way. Wouldn’t you hope the leaders in your life have had experience or are educated on whatever matter they are pressing?

Take a personal trainer, for instance. You probably want your personal trainer to have a degree in the field of exercise and possibly some certifications to go along with it. And once they have those degrees and certifications, you would hope they practice what they preach and actually exercise on a consistent basis.

What about your boss, manager, or supervisor? Perhaps they encourage exercise in the workplace to increase productivity and to boost energy around the office. As your supervisor, they are in turn your leader (at least in the office). As a leader, you look to them for counsel and guidance. If your supervisor eats fast food for lunch every day and takes numerous smoke breaks, and the only walking he gets is to the vending machine, chances are you’re not going to listen to him.

The point is that leadership has to start at the top. A leader is put in that position to inspire, to rally, and to command your allegiance. If a person cannot do this, he or she should not be in that position. However (and there’s always a however), you are also an individual. Even if your supervisor works out every day in the corporate fitness center, that will not help you prevent heart disease. It will not help you shed those unwanted pounds. And if your supervisor quits smoking, your lungs will not get stronger. It is up to you to make positive changes in your life.

In a sense, we are all leaders. We each have our own path and we each blaze our own trail. It is up to each and every one of us to lead by example. I leave you with a quote from Marianne Williamson (from Return to Love). I hope it speaks to you and you become the leader you strive to be.

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that frightens us most. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, and famous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that people won't feel insecure around you. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in all of us. And when we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

The holidays are around the corner―time flies! I want to pass along my top five tips to get through those holiday dinners without destroying all the hard work you have put into this thing we call fitness, and still enjoy those once-a-year delights that make life worth living.
I have heard a pretty shocking statistic that Americans will consume an average of 4,500 calories on Thanksgiving, and over 200 grams of fat (and not the good fat, either). I don’t think I have to tell you how long it would take to recover from and burn that many calories. So use these five tips to help you stay on track.

1. Do not skip meals before the “big one.” Many people think starving themselves before the big meal will help in keeping down the caloric intake for the day. WRONG! Remember that you have to keep that furnace burning all day, and if you come into the big meal starving, you will overeat. I guarantee it. 
2. Make one run. At the “big one,” have little servings of everything so you can enjoy all the great tastes that come with the holiday, but in moderation. People tend to love one item, eat a lot of it, then go back for the things they didn’t have room for on the first run.
3. Work out! Find 30 minutes that day, and the day after, to get in a workout. Do it fast and furious so you can get back to the family but still keep the furnace hot and continually burning.
4. Avoid alcohol. Alcohol is a double-edged sword in that it tends to lower inhibitions (taking your eyes off your goals) and increase the production and release of a hormone that absorbs fat. If someone has a drink in their hand, they more than likely have their other hand stuffing their face.
5. Keep your goals in the forefront. Why have you come to see me in the first place? Why have you gone through these weeks of physical torture? It’s to accomplish those goals you have defined for yourself and to become the individual you ultimately want to be. You have to remind yourself when you are facing down a loaded turkey with all the fixings of all the sweat and tears you have put into this thing.

You should totally enjoy everything about the holidays, because that is why you work so hard. But learning to enjoy and not destroy is key. Trust me, there is a balance, and your goal is to fill your toolbox to help work toward that balance. Follow this link to test your knowledge of holiday foods!

This is definitely my favorite time of year: football, cooler weather, and the return of all things apples and pumpkin! Not only are they chock-full of healthy goodness, but they are also delicious!

Health Benefits of Apples

The old quote “an apple a day keeps the doctor away” could not be more correct. Apples are loaded with fiber (a typical tennis-ball-sized piece has 4 filling grams of fiber), which helps to keep you satisfied. Apples are also high in immune-boosting Vitamin C.

One recent study found that eating apples was linked to a lower incidence of death from coronary heart disease and cardiovascular disease. Another surprising benefit of apples is that they may boost your endurance during a workout. The antioxidant quercetin makes oxygen more available in the lungs, and one study showed individuals who had this antioxidant prior to a workout were able to cycle longer.

Health Benefits of Pumpkins

Pumpkins have just as much to brag about as apples. Pumpkin is loaded with Vitamin A, which is essential for boosting your immune system, vision health, and bone health. You also get a significant amount of potassium from pumpkin. This helps keep your fluid and mineral balance regulated, which helps with heart function. That bright orange color from pumpkin means it is high in the antioxidant beta carotene. This means it is heart protective and can help lower your risk for heart disease. Finally, just like apples, pumpkin is loaded with fiber. Each 1 cup of pureed pumpkin has 7 grams—1/3 of your daily needs!

I like to use pureed, canned pumpkin as a fat replacer in cake mixes, brownies, and muffin mixes. Just substitute the same amount of pumpkin for the amount of oil called for in recipes and enjoy a lower-fat and nutritious treat!

Recipes for Employee Health

Try these delicious recipes for making the most of fall apples and pumpkin.

Baked Cinnamon Apples

Ingredients:

4 large baking apples, such as Rome Beauty, Golden Delicious, or Jonagold
1/4 cup brown sugar
1 teaspoon cinnamon
1/4 cup chopped pecans
1/4 cup raisins
1 Tbsp butter
3/4 cup boiling water

Directions:

1. Preheat oven to 375°F. Wash apples. Remove cores to 1/2 inch from the bottom of the apples. Make the holes about 3/4 to 1 inch wide.
2. In a small bowl, combine the sugar, cinnamon, raisins, and pecans.
3. Place apples in an 8-inch-by-8-inch square baking dish. Stuff each apple with this mixture. Top each with a dot of butter (1/4 Tbsp).
4. Add boiling water to the baking pan. Bake 30 to 40 minutes until tender but not mushy. Remove from the oven and enjoy! Serves 4.

Calories: 230; Fat: 8 grams; Fiber: 6 grams

Recipe adapted from http://www.simplyrecipes.com

Pumpkin Mousse

Ingredients:

3 cups cold, fat-free milk
2 pkg. (1.5 oz.) vanilla flavor fat-free, sugar-free instant pudding
1 can (15 oz.) pumpkin
1 tsp. pumpkin pie spice
1 cup thawed fat-free whipped topping

Directions:

1. Beat milk and pudding mix in medium bowl and whisk for 2 min.
2. Blend in pumpkin and spice.
3. Stir in whipped topping.
4. Refrigerate for 1 hour before serving. Makes 12, 1/2-cup servings.

Calories: 60; Total Protein: 3 grams; Total Fat: 1 gram

Recipe adapted from http://www.kraftfoods.com.

Enjoy these fabulous fall super foods while they are plentiful! For more information, please contact me at ascheetz@nifs.org.

So let’s talk nutrition. One of my favorite nutrition authors is Michael Pollan. His message truly comes from an environmental and sustainability platform, but it just so happens that when you are “green” you are also “lean.”
I know when choosing the food you eat you are bombarded by so many messages―from your health professional, the media, your family, and friends. I urge you to not only read the calorie content, but to know where your food is coming from. “Eat food, not too much, mostly plants,” is one of Pollan’s most recognizable quotes and these are the strongest seven words when it comes to your nutrition. I prefer to change one of the seven words so that the quote reads, “Eat often, not too much, mostly plants.” This is how you can ignite the metabolic engine and keep it hot all day.
I would like to share an excerpt from one of my favorite Pollan books, Food Rules. This one should be on everybody’s bookshelf. In this book he covers 64 simple food rules that will not only keep you lean and healthy, but also provide direction on how our society should be eating. Here are six of his 64 rules:
#11: Avoid foods you see advertised on television.
#19: If it came from a plant, eat it; if it was made in a plant, don’t.
#36: Don’t eat breakfast cereals that change the color of the milk.
#39: Eat all the junk food you want as long as you cook it yourself.
#47: Eat when you are hungry, not when you are bored.
#58: Do all your eating at a table.

So after reading these six rules, I am sure you are reflecting upon your diet (well, I hope you are). Click this link and score your diet on nutrition, the environment, and animal welfare.