Corporate Fitness and Active Aging

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 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!

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

When starting a new exercise program, you may get sore. Muscle soreness comes from the breakdown of muscle fibers. But don’t let that drive you away from the corporate fitness center. Here are four good ways to ease the pain.

• Rest from lifting and go for a light walk. More than likely, you are sore from strength training or lifting weights. Your body may need a rest day from the weights, but go for a light walk to get some blood flow to the sore muscles. Sitting around could make the soreness worse.
• Take a hot bath. Soaking in a hot bath will help your circulation and soreness.
• Use foam rollers or massage. Rolling out your muscles on foam rollers will help to work the soreness out, although it may hurt a little at first, just like with massaging the muscles. Start out gently rubbing or rolling the muscles, and then as you work the soreness out you can target the muscles more aggressively.
• Stretch after you work out. Don’t skip the stretching component of fitness! Spend about 20 minutes stretching after your workouts.

 If you are just getting back into working out, always start out slow. If you start with long, intense workouts and then cannot move the next day due to such painful muscle soreness, you will be more likely to skip the next few days. Don’t skip days; just focus on areas of the body that are not sore.

Next time you overdo it in the corporate fitness center, remember these tips for relieving your pain and keeping up your workouts.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Preparing for a summer vacation? Be sure to bring workout attire! Instead of letting your exercise routine take off several days as well, check out some of the following fitness ideas and embrace the opportunity to be rejuvenated both physically and mentally.

Outdoor Fitness

Want to take advantage of the great outdoors? Here are some ways to exercise outside while on vacation:

• Explore a new city on foot (or on two wheels): take a run, walk, or bike ride.
• Bring the entire family to sightsee.
• Have a beach nearby? A sunrise or sunset can set the stage for a great run. Incorporate pushups, lunges, squats, and core work in the sand.
• Beach volleyball and a Frisbee or football toss will appeal to kids.
• Seek out opportunities for surfing, paddle surfing, swimming, snorkeling, or scuba diving.
• Hiking, tennis, and hitting the links (sans cart!) will burn calories while you enjoy the sunshine.

 Gym Fitness on the Road

Not ready to give up your gym-junkie habits? Here are some ways to get in a fitness center workout:

• Most hotels will have a fitness center, although you may have to get a bit creative since the equipment selection can be limited.
• Swap the stairstepper for the real thing: climb the stairs at the hotel.
• No hotel gym? Check to see whether they offer passes to a local fitness center.

 Staying Fit in a Hotel Room

 Stuck in the room? You can still stay active:

• Bring a mat to practice yoga.
• Strength train with resistance bands or body-weight exercises (pushups, squats, tricep dips, etc.).
• Stationary exercises like jump rope, jumping jacks, burpees, and squat jumps will get your heart pumping.

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

You know the feeling. The alarm clock is ringing and you're thinking, “If only I had one more hour to sleep.” Americans tend to lose about an hour of sleep per night (about two full weeks of slumber per year), pushing our bodies into sleep debt.

The side-effects of sleep deprivation are not fun to experience: impaired memory, foggy brain, worsened vision, and impaired driving. Long-term effects of lack of sleep can include obesity, insulin resistance, and heart disease.

Work Out Wisely to Improve Sleep

If you’re like many people, you are looking to get out of sleep debt. Exercise can help you sleep more soundly. Consider the following when exercising:

• Morning exercise can relieve stress and improve your mood. Coupling exercise with the natural morning light reinforces your body’s sleep-wake cycle, improving your night’s rest.
• The most beneficial exercise time is mid-afternoon to early evening. Vigorous exercise during this time raises your body temperature a few hours before bed. Then as you get ready for bed, your body temperature is falling, allowing a natural wind-down for the night.
• Vigorous exercise before bed is not good for sleep. It raises your temperature and stimulates your brain and muscles, making winding down more difficult.

Understand the Importance of Sleep to Your Health

With some practice you can repay your sleep debt. Just like with exercise, the amount of time and intensity you sleep is important. Add an extra hour or two of sleep a night to ensure that you spend more time in deep sleep. Go to bed when you are tired and allow yourself to wake up naturally.

Sleep is vital to restorative health, so bail your body out of sleep debt by being active and catching up on your Zs!

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 Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

As corporate health/fitness specialists, we see our clients giving it their all in the gym Monday through Friday. Then, something called the weekend happens.

Generally speaking, most people take a break from exercising in their corporate fitness center on the weekends. While it can be a good idea to devote two days to recovering from a week of hard workouts and busy work schedules, weekends also present several opportunities for unhealthy eating. Talk about a double whammy!

Keep Up Your Exercise Momentum

Remind your corporate wellness clients that while they should rightfully enjoy their weekends, they should also practice moderation, so that when Monday morning rolls around, they don’t feel like their fitness levels are back at square one. For those with weight-loss goals, in particular, the lack of exercise Saturday through Sunday combined with the increase of calories can do enough damage to negate all the calorie burning done Monday through Friday. 

Watch Your Sodium Intake

Aside from the high-fat and high-sugar foods and beverages that are consumed on weekends, this article from the Men's Health blog points out that sodium is also the culprit of weekend weight gain. Pizza, nachos, candy, sodas, and other junk food or restaurant selections often include loads of sodium, causing bloating and water retention that reflects on the scale.

Tips for Staying Fit on the Weekends

Here are tips to keep the weekends guilt-free and the scale happy:

• Rather than indulge in everything, pick one to three of your favorite “splurge” foods to eat during the weekend (in reasonable portions), while keeping the rest of the diet in check.
• Use Saturday and Sunday for recreational activities with family members or friends, such as gardening, softball, or hiking.
• If you do plan on exercising on the weekend, do it first thing on Saturday morning before excuses or other plans ruin good intentions.

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.