Corporate Fitness and Active Aging

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Step aerobics has been replaced by indoor cycling offerings, and Zumba fills a spot once held by more “old school” group class formats.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.

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

The fact that exercise is beneficial for your health is common knowledge these days. It would be hard to find someone to say that he or she shouldn’t exercise. The problem lies in mustering up the motivation to begin a routine and stick with it week in and week out.

This article provides tips for parents on setting healthy examples for children when it comes to exercise. The ideas could be applicable to anyone, though. One of the most important tips it touches on is to stop thinking of exercise as a chore. We all have never-ending to-do lists, parents especially, but exercise can be a stress relief and something you do to better yourself. Yes, it should be planned for, but rather than seeing it as the next chore in your list, think of it as a personal time-out.

The article offers other valuable lessons, too—planning ahead for your exercise, setting realistic goals, and bouncing back from setbacks. As a corporate fitness professional, the advice that struck me the most was the importance of finding your personal motivation or your reason for exercise. Knowing that you should isn’t always going to help you get off the couch, and in fact, can lead to feelings of guilt and shame when an exercise program isn’t adhered to. Material rewards can be nice, for instance treating yourself to a massage or a new pair of jeans, but those prizes can also cease to spur you on day after day. An intrinsic desire to be healthy and a personal drive to stay committed yield the best results.

As a visual example of motivation, poll some of your corporate fitness center members and ask them what their reasons for exercise are. Post this on a bulletin board along with their pictures for all to see as examples of sticking with it!

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

When it comes to fitting workouts into your busy schedule, you need to find what works best for you. You will be more likely to stick to the plan if it’s convenient and works with your schedule. Not having enough time for exercise is the number-one excuse.

But studies are being done on the effectiveness of short bouts of exercise as opposed to being on the treadmill for 45 minutes at a time. Shorter, 10-minute bouts of exercise are just as effective. And for most, they are a more practical way of getting your workouts in throughout the day. You are still burning the calories and fat, which your body needs to maintain.

Here is a list of benefits to shorter, more intense bouts of cardio:

• Lowers blood pressure, cholesterol, and blood-sugar levels.
• Helps to cut the fat in the bloodstream.
• Easier to fit in when you only have to find 10 to 15 minutes at a time.
• Better for people with lower fitness levels because going for longer bouts may not be ideal.

Try kicking up the intensity and get two or three smaller, intense bouts of exercise in your corporate fitness center tomorrow!

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

If you’ve always wanted to run in a 5K road race (or any road race, for that matter) but haven’t because you are not a runner, listen up: You do not have to be a “runner” to run. Anyone can run! Get yourself ready for your first 5K by following these guidelines:

Start slow: Doing too much too soon is likely to result in injury. It may sound obvious, but if you are a beginner, opt for a training program that was designed for beginners, such as Couch to 5K. Have realistic expectations. Don’t set yourself up for failure. Don’t compare yourself to other runners—we are all different and will progress according to our own body’s schedule.

Warm up: Warming up prepares your body for aerobic activity. It gradually revs up your cardiovascular system and increases blood flow to your muscles to ensure that they are getting the nutrients and oxygen supplies they need to sustain an activity such as running. Warming up is also crucial for minimizing injuries.

Cool down: Immediately after your workout, take time to cool down. This gradually slows your heart rate back to resting and slowly reduces the temperature of your muscles, which may help reduce muscular injury, stiffness, and soreness.

Stretch: After you cool down, your muscles will be warm and pliable, making it a perfect time to stretch. Regular stretching increases your flexibility, improves circulation, and helps maximize range of motion in your joints. Simply put, stretching makes moving easier. It may also help reduce injuries.

Stay hydrated: If you prefer not to bring a water bottle with you on your run, make sure you are adequately hydrated before you hit the pavement. It is also important to make sure you hydrate after your run to replace the fluids you lost through sweat. If you do not properly hydrate, you could fall victim to muscle cramps, prolonged time to recovery, and other dehydration-related ailments.

Now that you know how to prepare, which race have you been dreaming of running?