Corporate Fitness and Active Aging

Of course, it’s horribly self-serving for us to say that staffing your onsite fitness center and wellness initiatives isn’t a DIY (do it yourself) project.  We’re not above shameless self-promotion, but the truth is, the consequences of making fitness center management a DIY initiative can be costly.  Read on to learn NIFS top three reasons to outsource fitness center management of your retirement community or worksite fitness center. 

Reason #1: Your actual dollar cost is only part of the cost/benefit picture

If you’re reading this thinking, “Outsourcing is expensive – way more expensive than hiring my own personnel”, you’re right.  Of course, costs come in two types: direct and indirect.  So don’t stunt your thinking about this by looking only at the invoice from the outsourcing partner against your compensation profile for your own employee.

Reason #2: Outsourcing fitness center management provides expertise you can't build on your own

We would never lean toward such exaggerations as to say that health promotion, fitness, wellness (insert your favorite name for it here) is akin to rocket science.  It’s not hard, like organic chemistry hard.  But it’s challenging in that call center, customer service kind of way.  Let’s face it, anyone one who works in customer service knows that the hardest, and most rewarding, part of their job is working with the customer.  NIFS staff are in that same customer service spot.

To that end, there is a benefit to having a pool of like-minded peers who are doing the same type of work, sharing in successes, problem-solving through challenges, and brainstorming new ideas together.  When you hire an outsourcing organization to provide your staffing, they have that built in peer support.  When you hire your own wellness professional – they’re essentially on their own to build a peer network of support.

In NIFS case, the support network extends well beyond peer support.  Our staff-built intranet provides program creation ideas, internal form links, peer-to-peer continuing education and more.  All of these staff resources are a benefit to our clients. When they hire NIFS, they not only get their own manager, they get indirect access to our other 70+ like-minded professional peers.

Reason #3: Outsourced partners are experts in fitness so that you don't have to be.

Risk management related to both the physical spaces and the programming connected to those spaces is an important consideration for our clients.  They don’t lose sleep over their liability exposure in our programs though.  Maybe that’s because we’ve been managing corporate and CCRC fitness centers and wellness programs for more than 20 years.  Maybe it’s because all of our staff -- administrators, managers, and specialists – are all fitness and wellness experts.  We know the industry standards for waiver language, pre-activity screening, industry-appropriate certifications, subcontractor liability management, etc.  Speaking of which, when was the last time you checked the status of the liability insurance for your contracted group fitness instructors?

For more on assessing liability in a corporate fitness program, download our white paper here.

To read about managing liability in a retirement community fitness center, download this white paper.

If you’re the “I’ll fix my own brakes” or, “I’ll build my own home addition” type, then you’re more adventurous then I and perhaps you should hire your own wellness professional.  If you’re looking for an outsourcing solution that is more trustworthy and reliable than your mechanic, and less expensive than your home addition, consider checking NIFS out. 

Read our case studies (Sagewood | Marquette | NextGear) to see how we’ve provided scalable and cutting edge solutions for our clients.

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

Ever wonder what and when you should be eating to optimize performance and energy levels? Numerous resources are available to the general public outlining food and dietary guidelines; however, many people remain unaware as to what types of foods are best to eat and when.

Whether working or working out, these guidelines will be useful in helping you plan meals and snacks to increase energy and sustainability.

Pre-exercise Meals

• Carbohydrate meals help fuel muscles and prevent depletion of glycogen stores. Glycogen is the body’s main form of stored carbohydrates; it is a main source of energy during work and exercise. You should choose complex carbohydrates like fruits and whole grains to help sustain energy levels for long-duration activities. Try to avoid high-sugar foods such as soda and candy, as these cause high peaks in blood sugar and tend to give you a quick burst of energy that soon fades away.
• Watch high-fat foods—they are hard to digest and may cause an upset stomach during high-intensity exercise. In comparison to carbohydrates, high-fat and high-protein meals take longer to digest and therefore require more energy for their breakdown.
• Try to have a meal with complex carbohydrates four hours prior to exercise and a small snack one or two hours before exercise.

Examples:

Whole-grain cereals, yogurt, whole-wheat pasta, fruit, whole-grain bagels, oatmeal, raisins, some energy bars (check that they are not too high in fat or protein).

Post-exercise Meals

• Your muscles need to recover after exercise, as this is when your metabolism is at its peak.
• Refueling should begin within 30 to 45 minutes after exercise to restore glycogen and repair muscle tissue.
• Carbohydrates and protein will enhance the process of rebuilding and repairing muscles.  

Examples:

String cheese and a piece of fruit, peanut butter and jelly on whole-grain bread, yogurt, cottage cheese and fruit, soup, nuts (raw, unsalted are best), whole-grain cereal with reduced-fat milk.

Remember to stay hydrated! Dehydration slows your metabolic rate by 2% and can also leave you feeling sluggish. Feel your best by drinking at least eight to ten 8-ounce glasses of water daily!

Body Mass Index (BMI) vs. Body Composition: These measurements are used in the healthcare and corporate fitness worlds to help identify risk for heart disease, diabetes, stroke, and cancer. But which is best? Many experts reason that both tools can be useful in different circumstances.

BMI

BMI is calculated by dividing weight (kg) by height (m²). Although it takes into account only these two factors, it can generally identify levels of fatness in most people, and has more of a place when a simple, general assessment of a larger group is needed. Labels of “underweight,” “healthy,” “overweight,” and “obese” are used to describe BMI ranges.

The drawbacks of BMI are manifested in a couple of ways. Someone who possesses a great amount of muscle mass may be classified as overweight or obese, when in reality they are in superior shape. An unconditioned individual can be classified as being at a healthy weight when muscle mass is actually lacking. This is where measuring body composition is valuable.

Body Composition

Body composition separates fat mass from lean mass and provides a better assessment of an individual’s health status. The limitations of body composition are that it’s not quite as simple and may not be practical for use in assessments of large groups. The simplest means of measuring it are by scale, handheld device, or skinfold testing and include some margin of error. While most accurate, underwater weighing or air displacement can be complicated and time consuming.

When embarking on a fitness program, it’s a good idea to track your body composition to help you measure your progress. This will allow you to have a much better idea of how your body is changing for the better with the effects of resistance training and cardiovascular exercise.  

Evaluate how you can do better for your employees with fitness offerings at your worksite.  Check out these 4 tips to improve your services, click below.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

Many people feel that drinking diet sodas is a healthy alternative to regular sodas. While we may believe artificially sweetened beverages may help cut daily calorie intake and therefore minimize weight gain or aid in loss, there is evidence that they can put employee health in danger.

Some studies have suggested that diet colas are actually linked to weight gain. Another study claims that people who consume one diet cola each day may also have a significantly increased risk for cardiovascular events compared to those who do not drink sodas.

While the full story about what links diet soda to heart disease may not be fully revealed, you certainly aren’t missing out on any vitamins, minerals, or other health benefits by not consuming these beverages. Some experts suggest that minimizing these types of beverages and including more water in your day may not only cut risk for cardiovascular disease, but also provide health benefits.

Want to know what you can do to help your employees make better nutritional decisions that not only prevent significant health issues but also protect their health? A qualified corporate fitness management company can help you and your organization guide your employees toward daily activity and nutritious choices.

This blog was written by Bethany Garrity. Meet our blogging fitness specialists at the NIFS website.

A few weeks ago, I had the distinct pleasure of joining one of our long-time staff members at his corporate client’s fitness center for their 20^th anniversary.  In the last 20 years, that location has relocated once, and evolved significantly; the offerings have changed as trends in the fitness industry have changed. 

Step aerobics has been replaced by indoor cycling offerings, and Zumba fills a spot once held by more “old school” group class formats.  They’ve gone through several treadmills, and other types of equipment.  (Though they still have a few original cardio pieces that are kickin’ it!)

Perhaps most importantly, we’re proud to say that the manager of the facility has NOT changed…and his members love him for it.  NIFS knows how important personal relationships are to successful corporate health initiatives, and Scott has helped more than his share of associates make positive lifestyle changes over the last several years. 

The 20^th anniversary celebration was marked with fun carnival-type games (great for ANY fitness level!), fun prizes (necessary for any celebration!), and brand new selectorized strength equipment from Cybex.  They've been a great partner for us with great equipment, and solid service.

NIFS is proud to be a long standing provider of fitness center management services for this client, and we’re grateful to Scott for his long service to his members.

This blog was written by Mara Winters. Meet our blogging fitness specialists at the NIFS website.

Fitness fanatics have all been there. You are so excited about working out, living the diehard active life. Who can give up running, aerobics classes, racquetball, and all the other fitness fun? Then you hear it, that voice that says, “This twinge you have had isn’t going anywhere.”

You know you feel aches but you ignore it. Nothing can keep you down. Not even a small limp on your right side. Soon you may feel that discomfort increasing and regret not listening to your body. If you feel pain (different from soreness) lasting more than five minutes after a workout session, or you have to alter your gait to complete an exercise, this may suggest you have sustained an injury.

There are visual indicators of injury, in which exercise should be stopped immediately. Swelling, discoloration, broken bones, or dislocations are causes for ceasing an activity.

While it can be a letdown, activity should be modified until the symptoms of the injury dissipate. This allows the body to heal and prevents further injury. Rehabilitation exercise and light limbering activity are acceptable during this time. Recovery times may vary depending on the severity of the injury.

As a corporate fitness trainer, I understand that people who enjoy physical activities are not thrilled to sit out for a while. Trust me, rest is the best. People who sustain reoccurring or overuse injuries usually don’t allow time for healing. Bones, ligaments, and muscles all need time to rebuild, which will make them stronger.

Another way to keep enjoying your favorite activity is to prevent injury altogether by doing the following:

• Wearing protective equipment when necessary.
• Avoiding overtraining. Vary your high-intensity exercise sessions throughout the week and give your body time to rest.
• Always warming up before exercise and cooling down after workouts.
• Cross-training to strengthen bones and muscles.
• Building skills required for your favorite activity. For example, if you enjoy skiing, hiking, or surfing, you may want to add balance exercises to your training.
• Eating a healthy diet rich in nutrients, vitamins, and minerals to build a healthy body.  

Always listen to your body. Know what discomfort you can work through but also know when you need to take some time to rest.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

In an earlier post I discussed the pros of buying and trying the P90X workout program. Now let's talk about the cons.

• Although the program can be done at home, the use of a pull-up bar is an integral part of several of the workouts and is not a piece of equipment most people have at home. However, there are several pull-up bars available online that can be installed easily in a doorway.
• There is a daily time commitment of at least 60 minutes if not more. This may be more time than a new exerciser can realistically commit to.
• Many of the exercises are advanced and might not be appropriate for beginner exercisers. Additionally, each exercise is performed for very high reps (15 to 25 or more), which can put participants at risk for pain and injury.
• There is a nutrition guide included in the program materials. However, it requires detailed planning and tracking and does not leave much room for error or slipups that are a part of life. While the nutrition plan is probably the most significant contributor to the actual transformation participants have experienced, it may not be appropriate for people with dietary restrictions and food allergies.
• Finally, as a fitness professional, I feel that many of the exercises demonstrated in the DVDs are high risk for experienced and beginning exercisers. Excessive jumping, questionable stretches, and unusual joint angles combined with excessive loading could set up participants for injury.

Is P90X for you? If a structured program that you can do at home is appealing to you, P90X may be a good option. However, if you are interested in a safe and progressively challenging routine that is specific to you and your needs, seek the help of a qualified personal trainer or other health and fitness professional. Additionally, a registered dietitian can help you develop a program of healthy eating for weight loss. Check with your corporate fitness center professional for advice specific to your needs.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

How many times have you seen the infomercial for P90X while sipping coffee, sitting on your couch on a Saturday morning? Maybe too many times to count and like any product you’ve seen advertised on TV you may have asked yourself, “I wonder if it really does work?”  

The featured “real-life” success stories are pretty amazing and motivating for anyone hoping to improve their appearance, strength, and health. But if you’re like me, you may be pretty skeptical of anything available for purchase from TV in just “three easy installments of $39.99” (not including shipping and handling). Before I shell out $120 bucks, I want to know what I’m committing to and if I’ll really be satisfied with the product.

Well, here’s a review that might help you determine whether this 90-day at-work workout program is for you. In this post I review the pros. In the next post, I'll review the cons.

• The program can be done entirely at home in your living room.
• The DVD set includes workouts for the muscles of the whole body as well as cardio, stretching, and yoga workouts.
• The DVD set also comes with a schedule detailing which days to do each DVD, a nutrition plan, and a fitness guide that explains the exercises and steps for progression.
• You get online access to the P90X online support club. This online resource provides tips and advice on your 90-day fitness journey.

Check back to read about the cons of the P90X program.

People always ask me, "what's your secret?" and I laugh and tell the it's no secret.  Thanks to a huge lifestyle change and the wonderful support system of work buddies, friends, and The Body Shop (worksite fitness center) and it's staff (NIFS) I have lost almost 100 pounds, maybe more!

A couple of years ago, the girls I ate lunch with every day decided to lose weight.  I had been down the path before and was not excited.  I hadn't weighed myself in well over a year and had no intention of starting.  Because my friends were doing it, and I didn't want to eat lunch alone, I gave a half hearted effort.  I decided to stop drinking regular soda and participate in whatever physical activity they did.  And that is exactly what I did, and miraculously my clothes started getting bigger.  We were just walking on the treadmill or outside at our lunch time and giving up soda and I could see results. 

As the initial loss, whatever it was, had slowed because the changes I made were only mild, and as I saw my friends who were already participating in Weight Watchers begin to lose more rapidly, I wanted to make bigger changes too.  So I had to finally weigh myself.  By this time, I had started at a size 24 and was now in a 22, and some 20's, but still hadn't stepped on a scale.  When I finally did I weighed 238 lbs.  I cried the entire day, and thought how did I let myself go this far?  And so I began to count calories, and changing everything about my life.  Eventually through regular physical activity, tracking what I ate and counting calories, I have made huge changes.  It's still a struggle every single day, but when I fall off the wagon, I started again immediately and you know what, the struggle is worth it.  I have zero health issues and I can keep up with my kids.  I look like a different person and I feel like a different person, a happier, much healthier person.

Do you have a support system at work to motivate each other to reach your weight loss and health goals?

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

As corporate health and fitness professionals, we are often the first people our members come to with questions about new diets they come across. We all know that fad diets don’t work, plain and simple, but sometimes these new diet trends are disguised just enough to be appealing to even the most health-conscious people.

Recently, a corporate fitness center member asked for my thoughts on the Paleo Diet. While this is not a brand new diet, it has recently become more trendy. The basis of the Paleo Diet (also referred to as the Caveman Diet) is that the most beneficial foods for the human body are the ones that our Stone Age ancestors would have hunted and gathered. Vegetables, fruits, meat, and seafood are the staples of this eating regimen.

At first glance, it looks okay. It includes all-natural foods rather than pushing any premade meal plans or supplements. However, this program recommends a much different meat-to-plant ratio than what we’ve all been taught in our basic nutrition classes. It suggests that up to 68 percent of our diets should be meat, or calories from animals.

Many metabolic functions can be compromised with an extremely high protein intake. A diet consisting of more than 30 percent protein can be linked to kidney problems and dehydration.

Remind your corporate fitness center members that the word “diet” usually indicates that there is some form of restriction. The healthiest mindset towards food is one that acknowledges all foods are permissible. Our main priority should be filling our bodies with nutrients while leaving room to enjoy treats in moderation. When an eating plan makes claims like “Lose weight!,” or the “World’s Healthiest Diet!,” chances are, it isn’t a lifestyle plan that will stick.