Corporate Fitness and Active Aging

Have you ever wondered how some people seem to have energy throughout the day and manage to work out after they get off work?  What’s their secret and how can you steal it?

It’s no secret; you’ll have more energy for physical activity if you are properly fueled and that starts with the most important meal of the day – breakfast.

To get from point “A” to “B” you need to fuel your car with gas or you won’t reach your destination; but if you haven’t checked the oil in a while the engine is going to have issues and your car will be in serious trouble. We put more thought into maintaining our vehicles then we do for caring for ourselves. Think of the food and water you consume as gasoline and oil. If you choose low quality foods and fail to drink enough fluids your performance will be compromised, you’ll become dehydrated, and won’t have any energy.

If you wait until lunch to have your first meal you’re more likely to make poor food choices and cave into eating whatever is most readily available simply because you’re too hungry to make a better choice. If you start your day off with a healthy breakfast you’ll be more likely to make other healthy choices. One good decision will lead to more good choices. You’ll be more likely to pass on tempting leftovers in the break room and instead choose to have a healthy lunch. The bonus is you’ll be able to work out because you’ll have the energy.

Lack of time, choices, and simply not feeling hungry are the common reasons why we skip breakfast. Planning ahead and having some quick no-fuss options in the kitchen or at your desk will save you time. Keep dry cereal, whole wheat bagels, a nut butter, or instant oatmeal on hand. If you still cannot manage eating a whole meal in the morning start with something small like a banana. Stay on track with your eating throughout the day.

See for yourself how eating breakfast can affect your energy level and increase your daily activity and let us know using #NIFS150 and #MoveMore.

Sunshine and summertime is heading our way. With the weather temperatures rising and sunshine beaming down it’s easy to overlook the damaging effects too much sun can have on our health.  You should worry about your sun exposure all year long, not just in the summer months.  Be proactive in your sun protection as the weather warms up and you and your family start spending more time outdoors.  Overlooking the importance of protecting healthy skin can have devastating and lasting effects on not only one’s appearance, but also overall health.  Treat your skin with the care it deserves and stay safe from burns, blisters, and over-exposure with these five simple tips for sun safety.

1. A shot a day! Always apply 1 oz of sunscreen when heading outside for extended periods of time.  Use “broad-spectrum” lotion with a sun protection factor or SPF of 30 or greater. 
2. Apply & Repeat. Be sure to apply sun screen at least 15 minutes prior to heading out in the sun and remember to reapply every 2 hours.  Consider your activities while in the sun.  If you are enjoying some time in the water or dripping from sweat after a hot summer run reapply more frequently.
3. Protect your Eyes.  Sun glasses are to eyes as sun block is to skin.  Don’t just lather up with lotion and be done with it.  Investing in a pair of UV protection sun glasses is vital to your eye health.  Plus, it’s the best way to guarantee optimal vision while playing, riding, running, or relaxing in the sun.
4. Get Dressed to go out in the Sun. So what if its 70 degrees outside, you still need to put some clothes on.  Wear protective clothing, such as long-sleeved shirts, pants, and wide-brimmed hats when expecting to spend a day in the sun.  Unlike sunscreen that wears off in a couple hours, fabric doesn’t just evaporate in the sun.  Dress accordingly to protect your skin!
5. Seek Shade.  Sitting under the shade of a tree or umbrella helps to significantly decrease direct sun exposure.  Although this is one alternative, it is not the only precautionary technique for limiting UV exposure. 

For optimal safety when out in the sun it is best to follow all five tips.  These simple proactive steps could determine how pleasant or miserable your future outdoor adventures are.  Keep that in mind the next time you step outside without adequate skin protection. 

Tami is a determined woman.  She began as a secret exerciser doing her own thing.  She is now a bold woman with confidence willing to try everything she can.  She actively recruits co-workers to join her for exercise sessions at the onsite corporate fitness center in their workplace and is always game to try new exercises.  It has been fantastic to be able to get to know Tami during the past few years.

Turning a Resolution into a Lifestyle

It was the end of December 2011 when I saw a picture of myself from Christmas that year and I was horrified. I couldn’t believe that I had let myself get so out of control with my weight gain, eating habits, and lack of exercise. My face was round and my stomach was larger than it had ever been. At that moment, I decided that I was going to make a lifestyle change, I had to. I just prayed that I would have the desire to stick with it as many past New Year’s resolutions had not been successful.

That Christmas, my daughter had received a Wii console system and I decided this was going to be my mode of getting fit. I started by weighing in and found myself to be 225 lbs. at a height of 5’5 and according to the console, I was obese. That was not going to do it for me, a change had to happen!

My exercise routine started out by playing the activity games, step aerobics, yoga, stretching, “running”/jumping in place, etc. for approximately 5 days a week for 45 minutes or more. I also had access to a gym, which after a month or so of the Wii, was my next mode of exercise. I would wake up at 3:50 in the morning in order to make it to the gym, make it back home in time to wake my daughter up for school, and get to work by 7:30 am. It was hard at first, but the weight was starting to really come off and I loved seeing the results and feeling good. By April, I was jogging on the treadmill with a 12 minute mile. Wow! I couldn’t believe I was “running”! At that point I was hooked….I loved running!

Not only did my exercise habits changed, but so did my eating habits. We read so many articles about eating a healthy breakfast, 2 small snacks a day, portion control, low carbs, good carbs, fruits and veggies, well, I put it into practice. And it worked. I was starting to really know my body and what worked, what made me feel good, and how to get results. Education is key in obtaining a healthy weight loss goal.

I can’t really say that I’ve had any setbacks, which is amazing since it’s been over 3 years since I’ve started this lifestyle change. It’s a decision that I made back then and have not wanted to turn back. Since 2012, I’ve lost 63 lbs and have dropped 5 pant sizes. I’ve recently completed my first ½ marathon, although I didn’t finish in my goal time, I finished a measly 13 minutes over my goal. That just means I need to train a little bit harder next time. By no means am I finished with my goals that I keep setting for myself. Once I set a goal and meet it, I set a new goal for myself and keep going!

My advice to you….make the decision to make a better you! Strive to be healthy and you will succeed!

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

Let’s begin by asking a generalized question - How familiar are you with your heart and its functionality? February is Heart Disease Awareness month, but spreading awareness about the disease is not only limited to this specific month. Heart disease is the leading cause of death in the U.S., which is an umbrella term that includes atherosclerosis, heart attack, stroke, heart failure, arrhythmia, and heart valve problems. Heart disease can affect a person of any age, so learning about prevention tips and implementing them into your life can be beneficial.

Although we lack the power to change some risk factors, we can start by making small life choices like a healthy eating plan and being more physically active. The American Heart Association breaks down prevention tips by age groups.  See where you fall and what you need to being doing to help reduce your risk for heart disease.

In your 20’s:

• Have regular wellness exams
• Be physically active
• Don’t smoke and avoid secondhand smoke

In your 30’s:

• Make heart healthy living a family affair
• Know your family history
• Tame your stress

In your 40’s:

• Watch your weight
• Have your blood pressure checked
• Don’t brush off snoring (sleep apnea can lead to high blood pressure, heart attack, and stroke)

In your 50’s:

• Eat a healthy diet
• Learn the warning signs of a heart attack and stroke
• Follow your treatment plan

In your 60’s and beyond:

• Have an ankle-brachial test
• Watch your weight
• Learn the warning signs of a heart attack and stroke

The bottom line is to change your unhealthy behaviors - clean up your dietary patterns, get active, and don’t put off your necessary doctor appointments. The risk of heart disease increases as you age, so the earlier you are aware, the better.

The staff in your corporate fitness center would be more than happy to help you get started with an exercise routine and are available for consultations. They are there to help and guide you, as well as get you familiarized with what is offered in your fitness center. These are just the basic guidelines to a happy and healthy heart!

The first Friday in the month of February is National Wear Red Day. Help bring awareness by wearing red to show your support.

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Throughout 2015, we’ll be blogging about our dreams for corporate wellness, fitness, and aging well. Some of the content will represent a gentle “poking fun” at the industry, but it’s all written to stimulate thought about what really could be if we put our heads together and started mapping out what’s possible in the realm of individual wellbeing. We hope you’ll join the conversation by commenting on the blogs, giving us additional ideas about what to write about, or by finding us on Twitter at #wellnesswhatif.

There is a growing swell of chatter online these days about where corporate wellness is headed. Outcomes-based programs seem to be the flavor of the day regardless of the profound lack of data about their effectiveness. Similarly, the battle of numbers continues between those who promote data about the effectiveness of wellness that is, at best, questionable, and those who strongly object to that potentially flawed data.

Underneath all of the banter is a concept, originally put forward by Al Lewis in his book, Cracking Health Care Costs, that wellness should be something done FOR employees, not TO them. I’m not going to be coy about this—we sit squarely on the side of doing wellness FOR employees. What follows are (1) my observations about common corporate wellness program elements done TO employees, along with (2) what if ideas that speak to our continued quest toward wellness that is FOR employees.

Health Risk Assessments

I have never been a fan of the much-praised Health Risk Assessment (HRA) for a variety of reasons, not the least of which is that the survey tool is one of many done TO the employee. There is very little personal and intrinsic value for the employee when he fills out an intrusive online survey. Sure, employers tack on financial incentives for the employee who follows their rules—and sometimes the incentive is substantial. But there isn’t really any answer for the employee’s question, “How will this help me change my health?” because an online survey (and the results) don’t move any health needle for any sustained amount of time.

What’s worse is that in some cases, flawed HRA recommendations are pointing employees toward unnecessary follow-up medical care that is in direct conflict with U.S. Preventive Services Task Force recommendations. And let’s not discount the harmful effects of employers hacking off their employees by doing what feels like invasive questioning about personal issues, only to leave employees with yet another reminder about their likely substandard health.

Does an employer really need aggregate HRA data to learn that their employees are representative of the adult U.S. population with high rates of overweight and obesity, risk for diabetes, and heart disease, and lack of physical activity? How much did it cost the employer to administer an HRA that provided an employee health profile that was already understood?

Biometric Screenings

And then there’s the bloodletting (oops, I mean screenings). I won’t belabor the issue here because the challenges with finger stick/venipuncture screenings are much the same as what I outlined with the HRA above. When was the last time employees walked away from their screening session feeling enhanced loyalty to the employer—as if the employer was genuinely interested in their health and had their back on taking whatever steps were necessary to improve their health? (If you have that warm-and-fuzzy story, I’d love to hear it.)

The Carrot (or the Stick, Depending on Your Perspective)

Incentives come in carrot and stick varieties, and really, it’s just two sides of the same coin. Whether the employer is offering an incentive or a disincentive is a matter of which side of the message you’re standing on. Frankly, there is little evidence to indicate that financially prodding employees leads to any sustained behavior change. But you don’t have to take my word on this; check out this joint position paper published as a partnership among the American Cancer Society, the American Diabetes Association, and the American Heart Association. And yet, employers put piles of cash into these financial offerings.

All of these tools—if truly helpful to the employer such that they must stay in the corporate wellness toolkit—could be repackaged so as to be an actual benefit to the employee. The employer would need to send a message that clearly indicated a desire to help the individual employee improve his health, and then they would need to back that up by putting their money, policies, environment, and productivity expectations where their mouth is.

The Alternatives

In my opinion, the current wellness program pillars outlined above are flawed—very flawed. So how do we get back to this idea that wellness should be done FOR employees, not TO them? Our staff, largely practitioners through managing corporate fitness centers, took a moment to dream about the possibilities for shifting the current wellness paradigm to one that might actually support and inspire individual health. Here are some of our what ifs:

• What if the five-minute walk break throughout the day was supported, encouraged, team-driven, even required? We’ve been beaten about the head with the research that shows the harmful effects of sitting. But now, new research from Indiana University has demonstrated that walking as little as five minutes on three different occasions during a three-hour sitting period can reverse some of the harmful effects of prolonged sitting.
• What if there were no unhealthy options available in your vending machine or cafeteria? Is this the pendulum swinging too far in the other direction? Most of the clients we work with have shifted to healthful subsidized options with unhealthy choices at full cost. I can’t think of a client who has made a 100% change in their worksite food/snack option, though.
• What if management at ALL levels in the organization supported employees working out during the day? There are a lot of corporate policies that keep employees in their seats, and even for those with more flexible schedules, there is a pervasive management message that work comes first and there is not time for a workout, a walk, a mental health break, etc.
• What if paid-time-off policies provided bonus time off based on the number of minutes an employee spends exercising in the company fitness center? In a similar vein, what if employees who choose to spend their 30-minute lunch break exercising could be given another 30 minutes to still eat lunch, away from their desk? (Gasp…compensated workout time!)

None of these ideas is a complete pie-in-the-sky kind of concept. And just like outcomes-based wellness programs, none of these ideas has been tested for long-term effectiveness (or harm), validated, or assigned an ROI that means anything. They do, however, require a shift in workplace policy, and they require fresh thinking about how organizational wellness money is allocated. These what ifs fit squarely into the “doing FOR employees” camp, and I’m sure there are many more ideas like this out there. Comment below on your own “FOR employees” what ifs or share your successes with these and other ideas. 

We are always looking for ways to keep workouts fresh and members engaged. Holidays are a great time to play off of the holiday theme and create unique workouts. Although some may think of them as cheesy, once they get into the workout they realize we haven’t forgotten what they came for – a challenge! Each year around Halloween we plan a pumpkin workout for our corporate fitness members. Why pumpkins? They are everywhere this time of year; why not include them in a workout? The pumpkins act as weights and props. They are less expensive than most gym equipment and come in a variety of shapes and sizes, allowing for a variety of fitness levels to participate.

Around this time each year we start brainstorming how/when we will do our annual pumpkin workout. Once a date and time are picked, we send out a registration link to our members as a “special invitation” to join us. The link also helps us keep track of how many people we will have participating, so we know how many pumpkins to purchase. Through word of mouth, a few flyers, and emails, we’ll typically have a group of 20-30 people!

Planning the workout is where our creativity is put to the test. We try to incorporate the pumpkin as much as possible while making sure the exercises are safe and effective. A few things to consider:

1. Weight - Each of the pumpkins will be a different weight, so make sure the exercises can be performed with a variety of weights. (Medicine or Dynamax ball are good to have on hand for a quick swap when the pumpkin is not the appropriate weight.)
2. Shape - All of the pumpkins will have a different shape (some round, some more oval). Take this into consideration when incorporating certain exercises.  

There are endless exercises that can be performed with the pumpkin. Start by thinking of go-to exercises that you would incorporate into one of your group fitness classes (pushups, squats, lunges, etc.). Now, think about how a “weight” or pumpkin can be added. For example, hold the pumpkin at your chest while performing a squat, put one hand on the pumpkin for an added challenge during a set of pushups, or push the pumpkin overhead after performing a lunge. Structure your workout so every major muscle group is targeted by the end. Also, throw in some cardio bursts, such as running with the pumpkin, bear crawling while rolling the pumpkin along at your side, or performing mountain climbers with your hands grasping the pumpkin. Add some core exercises as well (planks with a pumpkin roll, Russian twists, sit-up with a press, single leg v-ups).  Think about the amount of space that you have and plan accordingly.

So, now you’ve secured participants and planned the exercises; don’t forget about one of the most important parts – pumpkin preparation! In the past, we’ve purchased our pumpkins a few different ways. A visit to the local supermarket allowed us to hand-pick the pumpkins sizes, but you’ll need some muscle power and a large car.  We’ve also gotten our pumpkins from a distributor – this proved to require less hassle as the pumpkins were delivered right to our door, but also resulted in less variety in sizes.

Depending on the condition of your pumpkins, they may need a quick cleaning to remove dirt and in most cases will need their stems cut so that no sharp edges remain.  A basic saw or knife works well for this – just don’t wait until the last minute to make sure your pumpkins are ready to go! We advertise that pumpkin selection for the participants is first come, first served, but as mentioned above, we have extra medicine balls on hand if someone needs to switch out. 

Now, you’re ready to give your participants a SPOOK-tacular experience with a souvenir pumpkin to remember it by! Looking for other ways to make fitness festive this October?  Check out NIFS Fitness Management's Best Practice: SKELETONE!

There is more to maintaining your weight over the year-end holiday season than simply weighing in before Thanksgiving and weighing out after New Year’s Day.  Still, before we go off the deep end with ridiculous claims about holiday or year-end weight gain, let’s get the facts.  Despite common claims that traditional holiday weight gain is seven pounds or more, the research shows that people typically only gain one to two pounds during the holidays.  The problem with that minimal gain is that studies show many people never get those extra few pounds back off and, over the course of an adult lifetime, what once seemed like inconsequential weight gain can become a significant health issue.   It’s also worth nothing that at least one study  found that adults who are already overweight are more likely to gain five pounds or more during the holiday season.

Given that there’s an appetite to maintain weight during the party-going-season that is the holidays, many business have folded holiday weight loss or weight maintenance challenges into their annual programming.  NIFS, in fact, has been offering our Maintain Not Gain program to our clients for more than 12 years.  And we think we’ve gotten pretty good at it, but our offering is done with a few different, but powerful twists. 

The Power of the Team

You see, we understand the impact of social networks on weight gain; we also know that teamwork can impact weight loss.  So rather than leaving participants to fend for themselves against their natural networks who may be inadvertently working against them, we decided to opt for the team approach.  It doesn’t take pounds of scientific papers to understand why we chose teams as the basis for participation in our Maintain Not Gain program.  If you’ve ever been on a team you know that personal responsibility and accountability increase greatly when others are depending on you for the entire team to be successful. (Do you want to let your team down because you claimed an extra slice of pecan pie and didn’t move your body enough?)

The Power of Forgiveness

The Maintain Not Gain program is for people, not robots.  We know what it’s really tough to make it through Thanksgiving without overeating, not to mention all the office pitch-ins, family gatherings, and sweet treats that show up deliciously wrapped and calling your name.  We also know that body weight is a dynamic number and we aren’t huge fans of putting undue attention on a single number.  So, we’ve built the program with some grace by giving each participant a two-pound variance.

As an added bonus, the program focuses only on the weight of your team.  So a four person team has an eight pound grace.  If one person gains nine pounds and everyone else loses a teeny bit, then the team can still claim success.  (Of course, we think there’s maybe some room to improve that team’s dynamic.)

The Power of Fun

This program has become such a fantastic tradition for our staff and our members.  One of the ways that some of our sites elevate the initiative is by renting a multi-person scale so all four team members can get on at once for a total weight.  In this case, we do public weigh ins and weigh outs.  It creates quite a scene as participants giggle and gasps when they see the weight of four people!

For fun, we also set up a competition where we offer prizes for the most creative team name and let all the participants decide the winner. A few of my favorites from last year were, Thin it to Win it, Jingles over Jiggles, Dreaming of a Lite Christmas, and Mission Slimpossible.

In part 2,  of this blog we’ll cover the “how to’s” of our program so that you can get busy building this promising program for your own network.

This recent article we shared on Twitter explained the positive effects that a pet can have in a work place, and based on how much traffic we saw from that single posting, it would seem that many of you are pet lovers like me.  What do you think about pets in the workplace?

Most employed people are on a constant search for methods to reduce stress in the workplace, improve their personal health, or maybe even increase productivity at the same time. I mean who has ever heard of not being stressed while getting loads of work done, what??! The article mentioned that employers actually notice a benefit from the having pets around, bringing energy, fun, and companionship. I see pets as great company and comfort. A great example given was the case that pet owners may work longer hours if they are able to bring their pet into work. This would save them from the rush to get home at the end of every day to let their pet out. I know that letting my dog was always a constant thought in the back of my mind. I noticed a higher stress level, worrying about her and how she is holding up at home. Does anyone else have that constant worry?

Randolph Barker, a professor of management in Virginia Commonwealth University School of Business, performed a study in 2013 of dogs in the workplace. The results showed an actual decline in stress among workers, while those who didn’t have pets in workplace showed an increase in stress as the day continued. Among other studies, interaction with pets can lower blood pressure and improve a person’s mood. It is crazy to think the littlest things, like pets (sometimes they are little), can be so beneficial!

Before everyone gets all antsy and starts bringing their pet to work, it is suggested that a written policy be enforced. This can prevent liability and keep a clear policy with all things considered - allergies, cleaning up after pets, and the possibility of aggressive behavior. If this option is not considered, there is always The Take Your Dog to Work Day event sponsored by Pet Sitters International, who set aside a day in June to allow those with pets celebrate pet ownership and bring their pets into the work place. This would be a fun day to see so many pets in the work place! Personally, I know my day would brighten up pretty quick! Think about suggesting this to your employer. Who knows, they might consider the day or year round event!