Corporate Fitness and Active Aging

The scale is the most common method to measure your weight loss goals, but is it the most accurate way to measure your success? It is a relevant method of assessment when tracking your weight loss, but the number on the scale doesn’t always reflect your achievements. Have you ever stepped off the scale feeling hopeless and discouraged because the number didn’t display how hard you have been working? This can be very frustrating. The good news is there are other, more effective ways to measure your wellness accomplishments that may leave you feeling more encouraged than the scale does.

You may ask yourself, “Well if I am working hard and feel like I’ve lost weight, why is it not showing on the scale?” Well, the human body is made up of 60% water. So depending on the day your body can be retaining more water than others causing your weight to fluctuate up to 10 pounds. Instead of letting the trickery of the scale prevent you from your future goals, let’s take a look at more accurate methods of measurement. As an employee, these alternative measurements are offered to you at your Corporate Wellness Center by your fitness management staff.

If the scale is staying stagnant, but you feel good, how could that be possible? It is probable that you are losing fat, but gaining muscle and muscle weighs more than fat. The way to determine your body fat composition is by calculating your body fat percentage using a body fat caliper or bioelectrical impedance analyzer. One of the many benefits of corporate fitness is having access to these tools at your Wellness Center. 

Another method of measurement is body circumference. A pound of lean muscle takes up less mass than a pound of fat. So if you are gaining muscle, chances are you are losing inches on your body. If your jeans are fitting bigger around the waist and hips, does it really matter what the scale says? Ask your Wellness staff to measure your body circumferences so you can track your inches lost!

Personally, I think the best way to measure your wellness gains (pun intended) is through setting wellness goals. A wellness goal can be anything from quitting smoking to walking your dog without losing your breath. Tracking your wellness goals will allow you to see improvements, keeping you motivated to achieve your long term goals. When you focus on overall wellness goals rather than the number on the scale you will better yourself and your quality of life. Think about what is important to you.  Would you rather be able to walk up and down the stairs without feeling winded, or lose 2 pounds on the scale? It is more important to look at your overall wellness, rather than a fluctuating number on the scale. You will find yourself to be more satisfied, more empowered to keep working toward your wellness goals and a better quality of life. 

So ditch the scale and ask your Wellness Center staff how you can better measure your hard work and success!!

I am a recovering perfectionist. It’s an ongoing struggle, but every day I get more comfortable with not being the best at everything. And every day, I feel a little happier because of this attitude. Here are my thoughts as to why.

From an early age, we are taught that 100 percent is the best. Those three numbers represent the perfect indication of success. We are encouraged to give 100 percent of our efforts and to be the best we can possibly be. Some people (myself included) misconstrue this message to  mean anything less than 100 percent is unacceptable.

All-or-Nothing Thinking Can Derail Your Health

As a wellness coach, I often see clients mirror these perfectionist tendencies. For example, some may think their diet is ruined because they ate a donut for breakfast and therefore make poor eating choices for their other meals. Others feel it is pointless to lace up their running shoes unless they have time for a 5-mile run, and stay in and watch TV instead of going for a 2-mile run.

Cognitive-behavioral therapists call this type of thinking an all-or-nothing cognitive distortion. It’s an unhealthy perspective for one simple reason: No one achieves 100 percent of their goals 100 percent of the time. No one.

For perfectionists who struggle to make healthy lifestyle choices (whether it be avoiding the vending machine at work or exercising a certain number of times per week), not achieving 100 percent of a goal can be discouraging, if not downright depressing. This is unfortunate because many people fail to give themselves credit for the healthy choices they do make.

The 65–85 Rule as It Applies to Fitness

My road to recovering from my all-or-nothing thinking patterns began with a simple rule:

          Aim to be successful 65 to 85 percent of the time.

I can just imagine the looks of disbelief from my fellow perfectionists. Give me a moment to explain why the 65–85 percent successful rule is such a beautiful thing.

• It takes away the pressure. True perfectionists understand the crushing pressure of attempting to achieve that 100 percent mark all the time. Eliminating that pressure can actually make working toward the goal enjoyable.
• It allows for life to happen. Kids get sick. You become injured. We must overcome any number of hurdles on a daily basis to eat healthy and exercise. Unfortunately, some hurdles are bigger and longer, and require more time and effort to overcome. By aiming to be 65–85% successful, you have a built-in cushion to accommodate life’s curve balls.
• It is a good indication your goal is not too easy or not too hard. If you are 65–85 percent successful at your goal, I believe this means your goal is challenging enough to promote healthy behavior changes without being too difficult.

Personally, I believe adopting this 65–85 percent attitude has been one of best decisions of my life. I don’t beat myself up if I occasionally eat too much chocolate because I know I eat pretty darn healthy most of the time. If I only have time to run 3 miles instead of 6 because I feel unusually tired, I congratulate myself for getting out the door in the first place.

I’ve found that I’ve actually become healthier (and most importantly, happier) by letting go of my perfectionist thinking. I hope reading my thoughts will persuade you to try to do the same!

Thanksgiving is almost here! That means it’s time to sign up for your local Turkey Trot, Drumstick Dash or your own personal Thanksgiving Day 5K! Studies have proven that your metabolism increases for several hours post-workout, so make a priority to squeeze in some exercise and boost your body’s calorie burning abilities before the big feast. If you do happen to be training for a 5K on Thanksgiving Day, see below for a sample training program that starts on Monday, 11/11.  So today, we want you to go for a brisk walk because you need to pick up the pace on Monday!

Note: This an aggressive running plan, as Thanksgiving is quickly approaching. It is highly recommended that you have done some running prior to starting this program, and that you are comfortable running 1+ miles. If you are a beginner runner, make a goal of finishing the 5K through a combination of walking and running.  You can easily just walk through this schedule to help prepare for your event of choice.

11/11: Run 1 mile

11/13: Run 1.25 miles

11/15: Run 1.5 miles

11/18: Run 1.75 miles

11/20: Run 2 miles

11/22: Run 2.25 miles

11/25: Run 2.5 miles

11/27: Run 0.5-1 mile

11/28: Race day! Run 3.1 miles!

On days in between runs, focus on cross-training, for example weight-lifting or non-impact cardio (elliptical, biking, swimming, etc.) Allow for 1-2 days of rest each week.  Check out past Free Workout Friday videos for cross training options.

Happy turkey trotting and drumstick dashing!

Stairs are a great way to take your same old cardio workout to the next level.  Changing it up by utilizing the stairs might have your muscles twitching like never before!  Take a look at your workout routine, you possibly neglect your lower body more than you think.  Many people consider their cardio activities their lower body workout because they are walking, running, biking, etc.  Exchange your regular cardiovascular exercise for a stair workout and not only will your heart be pumping, your muscles will be telling you that stair workout gave them a run for their money!

Using the incline of the steps helps to improve your balance, coordination and trigger those smaller muscles you generally don’t target with regular machine workouts.  It’s always important to kick off your workout with a warm up to wake those muscles up and get them ready for your workout.  Now print this blog, and head out of your corporate worksite and find some stairs!

Basic Step – use this as a breather between exercises, one foot on each step climbing the flight of stairs.  When you get to the top, turn around and walk or jog back down the stairs. 

Side Squat – turn and face the right, keeping your toes forward place your left foot on the second step.  Lower into a squat maintaining proper form keeping your hips back and knees in line with your ankles.  Push through your left foot and straighten your leg allowing your right foot to come off the ground, slowly lower and repeat for 12-15 repetitions then perform the same with the other leg.

Mountain Climbers – you’ve done this dreaded exercise in your corporate fitness center group exercise class, so let’s throw them in here!  Get in a plank position with hands placed on the second step shoulder width apart.  Just as you would do if on the floor, draw knees toward your chest alternating right and left for 30 – 45 seconds.  Remember, you control the exercise intensity!  Push yourself to go harder.

Lunge – Think of this as skipping steps as you walk up the flight of stairs.  Focus on the movement rather than just running up the stairs.  It will be a small movement due to the incline of the steps, but lower into a lunge and use that front leg to drive your body up.  Be sure to alternate between legs to get an even workout.  Once you reach the top, turn around and walk or jog down the stairs.

Dips – sit on the second step and place hands on either side of you on the step.  Keeping your knees bent slide yourself off the step with feet hip width apart.   Bend your arms until your upper arm is parallel to the floor or you can’t lower any further and return to the starting position.  Complete 12-15 repetitions.

Get another boost and basic step up the stairs and repeat each exercise for 2-3 rounds, push yourself and challenge your intensity level!  

The heat index is approaching 100 degrees, and its only 8am. You are sick to death of running on the treadmill at the gym and want another option to burn some calories and improve your cardiovascular endurance. Well, my friend, have you considered the pool? You don’t have to be a swimmer, have fancy equipment, or even be coordinated to get a great workout in the pool. Aquatic exercise is perfect for all ages and ability levels, due to the adaptability of the aquatic environment. In basic terms, you get out of it what you put into it. The more effort you give the more resistance the water provides, and this increases the difficulty level of your workout ten- fold! The workout below can be done in shallow water, or if you are more adventurous, grab a noodle or an aqua jogger belt and try this in the deep end!

Kimberlee's Water Routine

Jog (or run) forward -10 count

Stationary Jog -10 count

Jog (or run) backward -10 count

Stationary Jog -10 count

High Kick forward -10 count

Stationary High Kick -10 count

High Knee Jog forward -10 Count

Stationary High Knees -10 count

Cross Country Ski forward -10 Count

Stationary Cross Country Ski -10 Count

Now repeat the above exercises for a 15 count each, and then a 20 count each. You can repeat this circuit 2-3 times, and add arms to each exercise for an extra calorie burning boost!

Do you feel that you have to use machines or dumbbells to get a good strength workout? Well, it’s time to think outside of the box and incorporate resistance bands into your workout. In the past, bands were seen for older adults because they may not make you sore or you don’t feel they are as intense. Bands are great to throw in your bag or car while traveling because they don’t take up much space and aren’t near as heavy to carry around.

One advantage to using bands is you have to use your muscles to control the band throughout the entire lift. Usually with dumbbells there is a part of the lift where you’re not using much muscle control. If it’s not burning your muscles at the end of a resistance band workout, then double up! That’s right; grab two thicker bands for added intensity.

When using bands, think slow and controlled movements! You need to control the band, don’t let the band control you. Adding in holds & pulses with your reps really helps to “feel the burn”. Try this band workout at least a couple times a month to mix up your strength workouts. Also, keep your eye out for a part two to this blog incorporating partner band exercises.

• Band underneath both feet, wide squats with an outer thigh lift (alternating legs on the lift). 40 squats total, 20 outer thigh lifts on each side
• Band underneath front foot, lunges (add intensity by bringing the band handles up by shoulders or higher). 20 on each leg
• Band underneath both feet, outer thigh walks back & forth. 1 minute
• Band underneath both feet for added intensity or under one foot for less intensity, bicep curls. 20 reps
• Band underneath both feet, arms straight by sides, tricep pulses, push the back away from your body. 1 minute
• Band underneath both feet; place both handles in front of your body, grabbing both handles with both hands, upright rows (elbows come up high than your wrist). 20 reps.
• Repeat!

Fit tip - the thicker the band, the higher the resistance, so pick your poison by challenging yourself!

How many times do you circle a parking lot looking for that perfect spot right in front of the door? It doesn’t matter if I am at the supermarket, a sporting event, a restaurant, or even the gym (sad, but true); I see people circling the lot like they’re in the Indy 500. As I get out of my car and walk to my destination, all I can do is ask myself, “Do they really think they are benefiting from parking in front of the door?”

My reasons for parking in the back of lots have changed over the years, but the end result hasn’t, and that is more steps walked equals more calories burned.

Can You Walk 10,000 Steps Per Day?

If you have ever been in a walking program or used a pedometer, there is a good chance you were advised to hit the 10,000-steps-per-day mark, but what does that mean? Is it attainable? Let’s break it down into numbers we deal with on a regular basis.

The average person’s stride length (the distance between successive points of contact of the same foot) is about 2.5 feet, so one step would be about 16 inches (assuming a normal walking pattern), which means you take about 4,000 steps to walk a mile. So if your goal is 10,000 steps per day, you will walk about 2 miles per day. If you consistently hit that 10,000-step mark, you are considered moderately active.

But what about the people who frequently take less than 5,000 steps per day? People in this group are considered sedentary. A drastic increase in steps can lead to many people quitting shortly after starting. People looking to increase their daily steps should look to add about 500 to 1,000 steps per day and increase at this rate every week until they hit their goal. So if you currently take 5,000 steps a day and you are increasing your steps by 1,000 per day per week, it will take you 5 weeks to hit your 10,000-step goal.

How to Walk More Steps

So where can you find these hidden steps, you ask? Here are a few activities you can adjust to add extra steps:

• Parking farther back in parking lots: Parking an additional 20 spaces back equals about 200 steps round trip.
• Getting up to change the channel: Changing channels 6 times per day equals about 60 steps total.
• Walking to consult a coworker as opposed to calling them: Based on 2 round-trips of 60 feet equals about 200 steps.
• Take the stairs: Taking the stairs causes more caloric expenditure than walking on a flat surface, and one flight equals about 15 steps.
• Walk your pet: Walking around the block equals about 1,000 steps.

These are easy ways to add a few hundred steps to your day; pick and choose all, one, or something else. The goal is to go at your pace and to do what you like; anything else will just lead to a decline in program adherence until you ultimately quit. The steps you need are all around you, and if you look hard enough I guarantee you can find the time and energy to take an extra step.

Cardiovascular exercise…..people either love it or hate it! I’m sure by now you’ve heard that cardio alone is not the answer to reaching your fitness goals. It is important to add a strength and flexibility component too. Although, cardio and physical activity in general have many health benefits, but they have even more when you “mix it up”!

Changing up your activities can help to get you over that plateau, improve your mood, prevent boredom, fight against high blood pressure and cholesterol, and increase your energy levels. You don’t always need to be on a cardio machine for an extended period of time to get a good cardio workout.

Try some of these cardio exercises in short intervals to get a great 30 minute workout, rest for about 10 seconds in between if need be. Check out the demonstration video links for each set and get to your corporate wellness center to try them out.

Set 1:

• Squat Jacks – 30 seconds
• Lateral Squat Hops – 30 seconds
• Plank Hop Overs – 30 seconds
• Traveling Burpies – 1 minute
•  Rest – 1 minute

Set 2:

• Hop Throughs – 30 seconds
• Skater Lunges – 1 minute
• Bottom Down Hops – 30 seconds
• Rest – 1 minute

Set 3:

• Twist Box Jumps – 30 seconds each side
• Gliding Discs Mountain Climbers – 30 seconds
• Gliding Discs Floor Jacks – 30 seconds
• Repeat (work your way up to repeating 2 – 3 times for added intensity)

*Don’t have access to gliding discs? Use paper plates or towels.

Ladies and Gentlemen: Start your engines! As the whole town of Indianapolis gears up for the Indy 500, you can test out your endurance abilities with this 500 workout!

Start by completing the following exercises for the designated amounts of time. At the end, you will have completed 500 seconds of strength exercises! Choose weights that are light to moderately heavy, because you will be doing most of these exercises for a full minute.

1. Basic squats: 60 seconds
2. Rows: 60 seconds
3. Alternating lunges: 60 seconds
4. Chest press: 60 seconds
5. Crunches: 60 seconds
6. Alternating shoulder press: 60 seconds
7. Hammer curls: 60 seconds
8. Wall sit: 60 seconds
9. Plank: 20 seconds

Finish with a 500-second (8 minutes, 20 seconds) run around the track! Take “pit stops” when you need to by walking for 30 seconds or stopping for a quick water break. 

After you’ve made it to the finish line of your workout, make sure to refuel with more water and a healthy snack, like a banana with peanut butter or whole wheat crackers and string cheese!

In celebration of National Employee Health and Fitness Month, be a healthy trendsetter in your company by inviting a co-worker to join you for a workout at your corporate fitness center! Not only will working in a group help keep you motivated, you can push each other to strive for a better workout.  Here are some ideas that are featured in the video below for partner exercises that are great for any level of fitness!

1. Partner squat with med ball toss
2. Partner sit-ups with med ball pass
3. Partner plank w/ high five
4. Partner band  core twist
5. Partner band rows

Your workouts don't have to be stressful.  If you find you struggle with fitting exercise into your routine, take ten minutes at a time to go for a walk, stand up at your desk to stretch, perform exercises at your desk, anything that can help you FIT IT IN to your schedule. 

Stop reading... Get up and Move! 

Talk to your corporate fitness staff about Deskercise and how you can fit exercise into your routine from your desk!