Corporate Fitness and Active Aging

Part 2: Your Program Is Set Up... Now What?

In the first part of this blog, we talked about key strategies to set your program up for success. Remember “begin at the beginning” and “map out the ‘how’”? If you’re still intent on getting data you can actually use from your wellness program, keep reading to learn what do to now that you’re ready to run the initiative.

#3: Stick to the Plan

This seems so obvious, so I won’t spend much time on it. Here’s the thing: you spend a lot of time mapping out the goals and the objectives to achieve those goals, and then you design your program around that outline. For heaven’s sake, stick to the plan. Implement the program as close to the original design as possible. If you get into the offering and you find a fatal flaw in the plan, change what you must, but in order for your evaluation to be true, educational, and actionable, you need to stick to the plan.

#4: Evaluate and Report

Drum roll, please. We’re about to get to the goods, so stick with me here. So, you set up your goals, you map out how you will accomplish the goals, you craft your program accordingly, you bravely stick with the plan, and then when it’s all over, you evaluate how you did.

We think about your post-program evaluation in two ways:

1. Overall effectiveness of the program: We calculate how we communicated the program, how many people we reached, how accurately we ran the initiative, how many people completed the program, etc. All of that gets folded together into a program-impact score. The numbers that feed into the impact score and the score itself allow for year-over-year (or program-over-program) comparisons for effectiveness over time.
2. Achievement of our goals: If we set up the goals correctly so that they were measureable, and we ran the program knowing the data we needed, we should be able to figure out whether we reached our goals.

In addition to crunching some basic numbers, our staff members are responsible for reporting their program results to their supervisor, who then works with the manager on developing strategies for future program improvements. The supervisor also makes sure that best practice information is shared among other staff so that important lessons learned can be used by everyone. After all, if you hit on some brilliant technique for communicating with the audience you need to reach, shouldn’t the entire community working with that audience benefit from your success?

We’ve been following The Wellness Challenge program as an example throughout these two blogs. So let me wrap up with some of the juicy data Reggie, the manager responsible for this initiative, was able to gather based on pre- and post-program evaluation.

Straight from Reggie’s report, here are his proposed changes for the next The Wellness Challenge offering, as well as his quick summary of his goals:

Goal Report:

• Goal 1: Have at least 80 participants with approximately 1/4 of them being staff. Did not fully meet: Had only 72 participants, but 29% were employees.
• Goal 2: Increase class participation totals by 15% and increase fitness center visits by 250 per month throughout the challenge. Goal met: Increased class size by 65% over prior 2 months and increased FC visits by 435 compared to prior 2 months.
• Goal 3: Increase fitness center membership by 10 members (5 residents and 5 staff) during the challenge. Did not meet: Increased staff membership by 3 and resident membership by 2.

For next year to improve overall program impact:

• Make the teams smaller.
• Give 1 point/minute walked.
• Establish a volunteer limit.
• Hold an orientation/team meet-and-greet before the challenge starts.
• Reconsider food point system to possibly include fruit.
• Reconsider prizes. Try giving away less money.

So Reggie learned he’s got some work to do if he folds those same unmet goals into next year’s offering. He’ll need to revamp his strategies. He’s already well on his way to crafting that plan because he has this complete outline on which to build an improved The Wellness Challenge.

How Are You Evaluating Your Programs?

Certainly there’s more than one way to skin this evaluation cat. How are you doing it? What are you learning? Program evaluation is only one element of a first-rate wellness strategy. Communicating a strong wellness brand, having quality physical spaces for where your initiatives can occur, and cultivating amazing wellness staff are all central to a fabulous program.

Part 1: Setting Your Program Up for Success

I think our staff members roll their eyes every time they hear me start talking about gathering data from our programs. That might be because I talk about it a lot; it might also be because I’m a little bit of a geek about data. Regardless, they can eye-roll all they want, because when the data gathering and program evaluation is done right, well, it’s a beautiful thing! 

Let me explain by using an example from a program that recently wrapped up at one of our senior living client locations. “The Wellness Challenge” has been offered for two years at the community. It’s a good wellness survey type of program that encourages residents to dig into all dimensions of wellness. There are several positive and important elements to The Wellness Challenge:

• It’s a team challenge, so there’s potential for socialization built into the fabric of the program.
• The program is open to residents and employees, so there is a very real buzz at the community, with individuals across the campus engaged in the challenge.
• It capitalizes on the healthy resolution wave that follows the indulgence that is the end-of-the-year holiday time.
• The challenge runs that perfect, sweet-spot length of seven weeks. (We find that most programs of this type are ideally suited to run somewhere between six to eight weeks.)

Now, to be fair, this program was not the brainchild of the current NIFS manager, Reggie. However, he was able to take the original offering from his predecessor, which involved no evaluation strategy, and transform it so that we have both a rich offering for the client, and actionable data that will inform future offerings of both this program and others like it.

What, you ask, is actionable data? Good question! In this two-part blog, we’ll look at four tips for getting the data you want from your wellness program. Part 1 focuses on the before-you-launch-the-program elements (tips #1 and #2). Part 2 will focus on during-the-program and post-program components (tips #3 and #4).

#1: Begin at the Beginning

The whole evaluation and data thing starts by being strategic with the program on the front end. That’s right; we are moving away from running fun programs just to run them (shocking, I know). The staff members actually set program goals before they run the program and then they make sure that the program they’re offering is set up in a way to allow for evaluation of those goals.

• You can’t assess your progress on the goals if they aren’t actually measureable. This sounds intuitive, but people miss the boat on it all the time. Establish goals that are S.M.A.R.T. For more on this concept, check out this blog.
• Create goals that tie back to your overall program goals. For example, if you’re trying to increase visits to your group exercise classes, establish a goal to increase overall class attendance, or maybe focus on how many new people you can get into class with this program. (If you’re lacking focus for your overall wellness program, you probably should start there before you dig too deeply into meaningless goals for programs that don’t connect back to a larger strategy.)
• Keep the list fairly short. This isn’t a research study with all kinds of grant money and data heads behind it. Stick to what you know, and keep the goals manageable in terms of volume; two to three goals per program has worked for us.
• Before you get too far ahead of yourself with lofty, complicated goals that make you sound really smart, you also need to be sure you have the tools to measure the goals. In truth, most of our staff are operating with fairly traditional supports. We use a lot of spreadsheets (though not infinitely complex ones), and in some cases we have software that helps with visit reporting, etc.

#2: Map Out the “How”

You’ve established these two to three program goals. They are succinct; they tie back to your overall wellness program focus; they are written on a scale you can support. Great job! Now it’s time to map out your plan to actually achieve those goals.

No, it’s not enough to outline the goals and then just run the program. That’s like pulling up to the shooting range and saying, “Ready…Fire!” Forgetting to aim means you will most likely miss your target―unless you are extremely lucky.

For example, if you set a goal to increase group fitness class attendance by 15% for the duration of the program, you need to outline the steps you will take to achieve that goal. In the case of The Wellness Challenge, Reggie built the program so that participation in group classes was weighted more heavily than some other activities, and he gave more points for participating in cardiovascular exercise (which, he emphasized, could be achieved by taking classes). In short, he incentivized what he was trying to drive people to do. (Genius, I know!)

You won’t want to miss part 2 of this blog, where we look into how to run the program and what to do when it’s over.

Imagine you’re back in high school gym class. You walk into the gymnasium and what’s the first thing you do after roll call? That’s right; you warm up with some stretching before getting bombarded with dodge balls. Flash forward to present-day fitness centers, or more accurately, fitness centers in the past 10 years. The current trend is to warm up with some light cardio before dominating your workout and finally finishing up with some stretching to cool down. Sounds much safer, right? Wrong!

There has been new statistical data to support the case that stretching is, in fact, a complete waste of time. The biggest benefit of stretching (so people say) is to prevent injury. How can stretching possibly prevent injury? Simply put, stretching lengthens the muscle. By lengthening the muscle, this only elongates and spreads out the muscle fibers. And by spreading out the muscle fibers, your muscles become weaker and more susceptible to injury. Which is harder to break: 10 individual toothpicks or 10 toothpicks stuck together in a pack? The 10 individual toothpicks would easily break while the pack of 10 toothpicks would work with each other to protect the pack as a whole and become more resilient.

It’s a common and well-known aspect of resistance training. Stay tight. Stay compact. If you are performing the bench press, you do not want your arms and shoulders spread out. That will only lead to a dislocated shoulder. If you stay compact, engaging your chest and core before your shoulders and arms, you will be able to lift more and lift safer. The same thing can be said for running. The farther you reach out your stride, the more that forefoot (the front foot coming down toward the pavement) will push you back upon landing.

In a recent study, 1,543 serious runners were able to link stretching to serious muscle problems. Dr. David Lally found that 47% of male runners who stretched regularly over an extended period of time became injured at some point during the study, while only 33% of male runners who did not stretch regularly became injured.

This has to end! We don’t stretch to loosen up before we warm up anymore. We don’t lock our knees on squats anymore. We don’t arch our backs for additional strength anymore. It’s time to end stretching altogether. Simply use a wide range of motion during resistance exercises to improve flexibility in the muscles and to prevent injury.

And to those who believe a word of what you just read, Happy April Fool’s Day! Now head to your Corporate Fitness Gym or Community Fitness Center and get a good stretch session in to start your week right!

Did you know the number one killer of women is heart disease?

Today is National Wear Red Day, encouraging you to show support against heart disease. Too many women are unaware of the deadly disease and how it can be prevented. So, grab a friend, put on your favorite red shirt and hit the treadmill for a good cardiovascular workout.

Cardiovascular exercise (example – treadmill workout) is very important for several reasons, including the prevention of heart disease. Not only will the treadmill help you to lose weight, but it can be a great heart pumping workout. The stronger the heart, the less work it has to do to pump blood throughout your body. Cardiovascular exercise will also help to reduce stress levels and increase confidence. Who doesn’t love leaving the house feeling confident?? Give this treadmill workout a try!

• 2.6 mph for 3 minutes (warm up)
• 3.0 mph / 3% incline for 2 minutes
• 3.4 mph / 4% incline for 2 minutes
• 3.6 mph / 5% incline for 2 minutes
• 3.8 mph / 6% incline for 5 minutes
• 4.0 mph / 8% incline for 8 minutes
• 3.8 mph / 6% incline for 5 minutes
• 3.0 mph / 1% incline for 3 minutes (cool down)

This workout is designed to push walkers by adding some incline work to burn more calories and strengthen the lower body. If you feel you are ready to take it up a notch increase the speed so you are jogging rather than walking.

If you feel you are not ready for this workout, take it down a notch and work your way up to 4.0 mph / 8% incline over time. Find a challenging speed you can maintain for at least 10 minutes and increase the incline 1% every two minutes until you can complete the workout above.

What is your favorite treadmill workout?

By June 2013 only 46% of people will still be sticking to the resolutions they vowed to keep as the ball dropped and we said goodbye to 2012.  A recent study showed that the three most popular resolutions are finding more family and friend time, increasing or starting an exercise program, and trying to lose weight.  The tips below will help you stick to those resolutions so they will last all year long.

1. Spend more time with family and friends:

Say “no” to commitments that are not a priority.  Schedule weekly family time into your planner.  Play games, sit down at the dinner table together, and ask everyone about their day.  Make it a priority.  Also, aim for more time with friends.  Start a book club, meet for a walk or a cup of coffee, check out a new restaurant.  Make it a recurring event like the second Tuesday of the month, so it is easy to plan into your schedule.

2. Fit in fitness: 

Have a positive attitude when it comes to exercise.  Think of it as time you will have to yourself for the day, a way to boost your energy level, or simply a break from the stress of the New Year.  Make the most of the time you have allotted for exercise.  Include high intensity cardiovascular activities, resistance training, and stretching. Add activity into your busy day by taking the stairs, parking farther away, walking the dog, shoveling snow, and hand delivering a message to a co-worker instead of calling or emailing them.

3. Drop the weight:

Set small, realistic goals when it comes to weight loss.  A reduction of only 500 calories per day is a smart goal to set and is the equivalent of 1 pound of fat loss per week.  Do this by cutting out regular sodas or calorie-heavy beverages like flavored coffee and juices.  Swap vending machine snacks like candy bars and chips for fresh fruit, fat free yogurt, string cheese, and cut up veggies.  When eating out, decrease portions by taking half of the entrée home.  Each week try to tackle a new goal.  Keep adding new goals throughout the spring, summer, and fall!

Fresh starts like the New Year are a perfect opportunity to better ourselves.  Take your resolution seriously this year and work on these goals to improve your quality of life. Did you miss our NIFS Fitness Management Staff Resolutions blog?  Check it out here!

Written by Tara Deal, NIFS Group Fitness Instructor.

If you are new to group fitness, or new to the Les Mills program, then the term “Bodycombat” may sound a bit intimidating.  If you have attended even just one Bodycombat class, then you know that this intense cardio workout focuses on utilizing mixed martial arts moves such as punches and kicks to strengthen the entire body.

This past Tuesday, January 8, NIFS hosted an Intro to Bodycombat class for newcomers, beginners, and anyone who wanted to understand a little bit more about what was going on behind the punch.  There was a wide variety of people attending the class, and everyone walked of off the court with a better understanding of how to properly execute the various punches, kicks, blocks and other mixed martial arts moves.  

The class began with a group warm-up to get everyone moving and comfortable with the space on the gym floor.  We then broke down the Bodycombat workout into smaller manageable pieces of just upper body exercises and then lower body exercises.  We were able to learn the proper technique for all of the basic punches and kicks, and then apply the new and perfected techniques we learned to actual Bodycombat tracks in a shortened class.

Bodycombat is for everyone at a moderate-intermediate fitness level, and the moves are simple so little coordination is required!  When you attend a regular Bodycombat class, you should expect to be led by your instructor through the martial arts moves drawn from various disciplines such as karate, taekwondo, tai chi, and muy thai while moving to the beat of heart pounding music.   At the end of the class, you will feel strong, empowered, and slightly invincible.  

Like all of the Les Mills classes, a new release of music and exercises is released every three months to keep your body guessing, keep the workout interesting, and keep your body in top-notch condition.

No equipment is needed for this class, just the warrior within, a towel for your sweat, and a water bottle. 

Make sure to join Tasha and Emily for Bodycombat classes on Mondays at 5:30pm and Wednesdays at 6:35pm on the auxiliary court at NIFS Fitness Center in Indianapolis.

We don’t really know how other management companies do what they do for their clients; corporate fitness services aren’t easy to secret shop.  But we are great at what we do – we’ve got the satisfaction survey feedback and testimonials to back that up.  If your company works with NIFS in their corporate fitness center, there are a TON of services our staff provides to your employees at no extra cost.  Yes, that’s right.  We give a TON of services that are FREE to your members.  We take the “it costs too much” barrier for much of your workforce out of the equation up front because our primary interest is in helping your people live well. We don’t have shareholders to impress, and we don’t put up fancy bells and whistles that mask a very lean menu of complimentary services.  Nope – we’re not fancy-schmancy.  Instead we are a hard working, compassionate crew who are focused on serving your employees.

So enough babbling about us.  We’ve provided a FREE workout for you below along with a listing of some of our many complimentary services that are available to your employees when you provide NIFS as the staffing partner for your corporate fitness center.  There are a lot of great benefits we provide to the client as well – to find out more about those benefits, contact us.

This workout includes both strength exercises as well as cardio intervals to really kick up the intensity and burn more calories in a short amount of time.

1. Body weight squats: 12-15 reps
2. Push-ups (regular or on knees): 10-12 reps
3. High knees: 30-45 sec.
4. 1-arm dumbbell row: 12-15 reps per arm
5. Alternating lunges: 20 reps (10 per leg)
6. Mountain climbers: 30-45 sec.
7. Shoulder press: 12-15 reps
8. Overhead tricep extension: 12-15 reps
9. Bicep curl: 12-15 reps

*Go back to #1 and repeat workout for a total of 2-3 sets, as time allows.

Finish with one round of each of the following for core:

1. Stability ball crunch: 20 reps
2. Russian twist: 20 reps (10 per side, alternating)
3. Core plank: hold until fatigue
4. Supermans: 20 reps

Want more workouts like this? Consider using NIFS to professionally staff your worksite wellness or fitness center. Here is a list of all the completely free services that NIFS’ staff members can offer to your employees:

• Exercise Consultations- A NIFS health/fitness specialist will sit down with the employee, asking him/her specific questions relating to their currently level of activity, past experience with exercise, exercise preferences, and goals in order to make detailed recommendations.
• Exercise Prescriptions- Upon completing a consultation, your employees will be able to receive a detailed workout plan from a NIFS health/fitness specialist. The employee will run through the workout at least once with a staff member to insure that he/she understands the workout, demonstrates proper form, and feels confident repeating the workout on their own for the following 6-12 weeks. Members may have repeated exercise prescriptions.
• Individual Fitness Assessments (IFA)- Employees will have the opportunity to schedule a series of exercise tests to gauge their current level of fitness in five different categories: body composition, muscular strength, muscular endurance, aerobic capacity and flexibility. The NIFS health/fitness specialist will administer the tests accurately and give a thorough breakdown of the employees of their results, as well as show comparisons to national averages for their age/gender. These results prove to be valuable in helping the employee more clearly define their exercise goals.
• Routine Blood Pressure Screenings- Any employee may utilize the NIFS staff to routinely check his/her blood pressure. The NIFS staff will keep a log of the readings that the employee can share with his/her family physician, which can assist in decisions of medication. When high blood pressure is identified, NIFS staff can make recommendations for exercise, diet and stress level to help lower those levels.
• Educational Print Materials- Each month, NIFS staff will provide one newsletter, one John Journal and at least two bulletin boards to be posted throughout the worksite. These materials include a wide range of topics, and the content covers national health observances and events specific to that particular month.
• Stretch Breaks- If you are responsible for hosting a long meeting for your employees, contact NIFS staff to present a “stretch break.” Stretch breaks are designed to last 5-10 minutes and will leave your employees more energized and tension-free, keeping them more alert and productive in the middle of lengthy meetings.

One of my favorite holiday traditions is making fabulous treats for friends, family, co-workers, and neighbors.  Entire days are spent baking in the kitchen and the best part (after sampling the treats first hand) is hearing how great everything tastes.  Little do they know that with just a few simple tweaks, those holiday cookies and candy can be dramatically lower in fat and calories.  Here are a few easy substitutions to try:

• Reduce - Many recipes call for an amount of sugar or fat well above the amount needed for taste and texture. Try reducing these ingredients by 1⁄3 or 1⁄2 when making your recipe. By using non-stick pans and cooking spray, you can reduce the oil or butter on baking sheets and pans.
• Substitute! There are healthier alternatives to use without compromising taste. Give the following substitutions a try.
• Eggs - For every egg, use 2 egg whites or 1⁄4 cup egg substitute. Scramblers or Eggbeaters can be found in the dairy/egg section of the grocery store. You can also make your own version of egg substitute: 6 egg whites, 1⁄4 cup nonfat dry milk, 1 tsp. oil, and 6 drops of yellow food coloring. Refrigerate for up to one week.
• Whipped Cream -Make your own! Beat together 1⁄4 cup ice water and 1⁄4 cup non-fat milk powder until thick. Add 1⁄4 tsp. vanilla, 2 tsp. lemon juice and 1⁄4 cup sugar. Another option is vanilla non-fat yogurt.
• Baking Chocolate - Use 3 Tbsp. cocoa powder for every ounce of baking chocolate.
• Applesauce - Rather than using all of the oil, margarine or butter in baked goods, substitute a portion with applesauce. For example, instead of 1⁄4 cup oil, use 2 Tbsp. of oil and 2 Tbsp. of applesauce. The applesauce provides moisture, but you still have the benefits of the fat in the oil and save 23 calories and 28 grams of fat!
• Prunes - For your best baked chocolate recipes, try baby food prunes as a fat replacement. They retain moisture and add to the color. Substitute the same amount as in the recipe, or try replacing with a portion of the prunes.

Whatever you decide to bake or eat this holiday season, just remember moderation.  Enjoy 1 or 2 cookies, not the whole batch!!  Happy holidays and happy baking!

So let’s talk nutrition. One of my favorite nutrition authors is Michael Pollan. His message truly comes from an environmental and sustainability platform, but it just so happens that when you are “green” you are also “lean.”
I know when choosing the food you eat you are bombarded by so many messages―from your health professional, the media, your family, and friends. I urge you to not only read the calorie content, but to know where your food is coming from. “Eat food, not too much, mostly plants,” is one of Pollan’s most recognizable quotes and these are the strongest seven words when it comes to your nutrition. I prefer to change one of the seven words so that the quote reads, “Eat often, not too much, mostly plants.” This is how you can ignite the metabolic engine and keep it hot all day.
I would like to share an excerpt from one of my favorite Pollan books, Food Rules. This one should be on everybody’s bookshelf. In this book he covers 64 simple food rules that will not only keep you lean and healthy, but also provide direction on how our society should be eating. Here are six of his 64 rules:
#11: Avoid foods you see advertised on television.
#19: If it came from a plant, eat it; if it was made in a plant, don’t.
#36: Don’t eat breakfast cereals that change the color of the milk.
#39: Eat all the junk food you want as long as you cook it yourself.
#47: Eat when you are hungry, not when you are bored.
#58: Do all your eating at a table.

So after reading these six rules, I am sure you are reflecting upon your diet (well, I hope you are). Click this link and score your diet on nutrition, the environment, and animal welfare.

This blog was written by Angie Scheetz. 

We have all heard the phrase that an apple a day keeps the doctor away, but who knew that eating a balanced diet would also make you more productive at work? That is what a recent study found.

The study was conducted by Brigham Young University on 19,000 employees from three large companies and was published in the Population Health Management Journal. It was discovered that employees with unhealthy diets were 66 percent less productive than those who ate whole grains, fruits, and vegetables.

So, how can you be a more productive employee? Try these three simple ways to eat a more balanced diet and then get ready to impress your boss!

• Whole-grain goodness: Swap out your old rice, pasta, bread, and cereal for grains that are higher in fiber and are less processed. Brown and wild rice are excellent alternatives to white rice. Whole-wheat pasta, couscous, quinoa, millet, and oats are more whole-grain options to incorporate into your diet. When it comes to breads and cereal, check the label. Choose options that have at least three grams of fiber per serving. Check out the Whole Grains Council for more information.
• Fabulous fruits: Most people need three pieces of fruit per day to meet their individual requirements. You can do this easily by incorporating a fruit into your morning cereal or oatmeal, grabbing a piece of fruit for a quick and portable snack, and having a bowl of sweet fruit after dinner for dessert. The vitamins, minerals, antioxidants, and fiber in fruits are all great reasons to include them in your diet.
• Vary your veggies: One of the most challenging food groups to get into your diet, but also one of the best ones for you, is vegetables. It can be difficult to meet the four to five recommended servings per day, so how can you get these in to help balance your diet? One thing is to make sure that you are spreading them out throughout the day by including a vegetable serving at lunch and snack time. At lunch, grab portable veggies such as baby carrots, cherry tomatoes, mini bell peppers, and sugar-snap peas to add some variety and crunch along with your typical sandwich. Or nibble on veggies with a hummus dip for an afternoon snack. Make it a goal to try one new or different vegetable each week.

 If you live in the Indianapolis area, consider registering for our Lite ‘N Up weight management program that helps build a healthy attitude toward food and fitness. Or contact me at ascheetz@nifs.org to answer your individual nutrition questions.