Corporate Fitness and Active Aging

There are many reasons to work with a personal trainer from NIFS, and in this blog we cover the top five: forming habits, fun, accountability, comfortability, and safety.

F: Forming Habits

One of the many benefits of working with a NIFS personal trainer is forming healthy habits. When you decide to start personal training, you and your trainer will being with some goals by picking a set number of days and times to meet each week. Your NIFS personal trainer will encourage you to stick to this schedule every week in order to develop a habit. By sticking to this new habit of “every Monday, Wednesday, and Friday at 1pm, I will work out with my trainer,” you will start to develop the habit and some consistency. Eventually you will feel more energized (and hopefully excited) around that time every week and look forward to the health benefits that you are gaining.

F: Fun!

Going to group fitness class and exercising can be fun as well, and it is something that many people prefer. Your NIFS trainer will ensure that your workout is educational, appropriate for your goals, safe, and enjoyable! When doing any kind of physical activity, it is important that you are doing something that you enjoy. When you are having fun with your workout, you will more than likely perform better—and most importantly, come back for another session!

A: Accountability

Having a NIFS personal trainer also provides a sense of accountability. Your trainer can help you stay on top of your appointments by sending reminder cards and personal phone calls. It is also encouraging to know that someone is counting on you to be there, which increases the sense of accountability. We do, however, know that life happens and things pop up. When this happens we are willing to work with your busy and ever-changing schedules and life scenarios. Your trainer will be empathetic and flexible to your needs and can reschedule as needed.

C: Comfortability

It is also our job as NIFS personal trainers to provide an environment where our residents are comfortable. This entails many aspects. During the exercises themselves, we want to avoid any exercise that causes you pain either during or after your workout. We will ensure a strong line of communication throughout our sessions in order to avoid painful experiences. We also strive to create an environment where you feel comfortable with us as your trainer. For every session and with a smile, we will explain what we will be doing for the day, educate you on our focus and how it helps you, and maintain a positive and encouraging attitude.

S: Safety

The most important part of having a trainer is their knowledge and ability to train safely. Falling is a risk, but with a NIFS personal trainer, that risk is always considered and mitigated to the best of our ability. Beyond that, we look for exercises to help reduce this risk, and are right by your side every step of the way. No matter what task you are taking on that day, you can trust that your trainer will be there to help keep you safe. We always look for safer ways to perform exercise and are there in case you stumble. Our number-one priority is to help you safely improve your quality of life and provide the tools for you to succeed.

There are a number of misconceptions these days about personal trainers and what it’s like to be one. Don’t all personal trainers have perfect bodies and eat nothing but fruits, vegetables, and protein shakes? Sure, you’ll have a select number of trainers who eat, sleep, and breathe fitness, but the vast majority of us are just normal people. Let’s debunk some of these common myths about personal trainers.

• We eat healthy foods every day of the week. While most trainers enjoy a nutritious, well-balanced diet, most have no problem mixing in a few splurge meals throughout the week. I personally follow extremely strict nutrition Monday morning through Friday afternoon, and then reward myself with fresh pasta or pizza and breadsticks for a Friday dinner. You better believe I’m getting up early on Saturday morning for a long bout of cardio to put those extra carbs to good use!
• We work out two or three times a day. It’s true, trainers should practice what they preach; however, most of us only work out once a day, most days of the week. One big misconception is that trainers and fitness specialists spend most of their workday working out. I actually had a friend ask me, “What do you do all day at work, just work out?” I was flabbergasted with my friend’s question. Whether I’m delivering fitness and nutrition presentations, making workouts for group exercise classes and clients, or creating fun and exciting fitness challenges, most fitness professionals don’t spend all day “just working out.”
• We love all types of exercise. Variety in your workouts is essential, but any trainer would be lying if they said they love all modes of fitness. Most trainers have been working out long enough to recognize what they enjoy, so they generally stick to those methods of exercise to maintain a healthy weight. The key is understanding your client’s needs, and providing them with a variety of options that work for their likes and dislikes. For example, I have two left feet in Zumba class and feel like I might drown in a pool, but I understand that some clients thrive in a choreographed class or swimming freestyle.
• We never get hurt. It’s true that trainers should be demonstrating impeccable technique and injury prevention form while exercising. The truth is that even trainers can overdo it with too much weight or too many repetitions. Furthermore, trainers can sometimes feel like Superman or Superwoman and try things outside of traditional exercises that could potentially hurt them. I learned this the hard way recently while thinking I could ski all day for four days straight in Colorado. The second to last day of my vacation I severely tweaked my back, making the long plane ride home almost unbearable. I credit my consistent core training for my quick recovery; however, I learned my lesson that anyone can overdo it.
• We’ve never had issues with our weight or body. Believe it or not, trainers can be even more self-conscious than their clients. We have problem areas and imperfections. We look in the mirror and wish a certain part of the body was more defined or had less fat. We set such high standards for ourselves; it’s easy to be extra critical of the way we look. Most good trainers can relate to these insecurities and use these feelings to help empathize with clients. Eventually trainers and clients alike have to learn to accept imperfections and embrace the beautiful qualities of their body.

Now that you know a little more about what it’s like to be a personal trainer, you can learn more about personal training at NIFS, and even get a free 30-minute assessment.

The elements that make up corporate fitness haven’t changed much in the almost 20 years I’ve been connected to the business. We’re still working hard to attract as many employees as possible to our programs, we’re still running fun, lighthearted games, we’re still tracking memberships, and we’re still helping employees with their exercise programs through prescription and assessment services. Group fitness is still a staple, and you still typically see corporate fitness centers with staff only in larger businesses.

Sure, equipment has changed, and there are a ton of new (albeit not necessarily better) certifications available for practitioners. Big players have more bells and whistles to win new business, but the core elements that make up a sound corporate fitness program for your employees are the same as they were years ago.

Corporate Wellness, However, Is in Flux

And yet, corporate wellness as a broader header under which corporate fitness sits has changed dramatically over the last decade. It’s still in significant flux. While the somewhat dated biometric screening and health risk assessments are still fundamental in many corporate wellness initiatives, they are losing popularity. As businesses look past the limited utility of those elements, they are turning toward opportunities to educate their employees into becoming better health care consumers as well as looking toward creative outlets for stress management along with getting back to basics by meeting basic human needs.

So why, then, is corporate fitness still doing what it’s always done? Can corporate fitness partners be part of the wellness evolution by offering solutions beyond the typical elements outlined above?

How NIFS Is Offering Evolved Solutions

We think so. Here are some of the ways we’re doing just that:

• Personal training has a niche market; it’s the people who benefit from it and who can also afford it. We work with clients who have a lot of employees that can’t afford the luxury of a personal trainer. Rather than tell them they’re on their own, we built Personal Fitness Quest to meet that very real need. Here’s how that alternative to personal training works for us.
• Where clients have allowed it, our staff have stocked and promoted activity centers. These simple nooks, typically carved out of high-traffic areas like the cafeteria, provide a small space were employees can take a break and focus their minds on something other than their work. They can realize the stress-relieving benefits of coloring, play their teammates in Jenga®, or listen to a relaxation meditation on an MP3 player.
• Our staff are capital-S serious about their work; they believe completely in what they’re doing to help improve the health of the employees with whom they work. But sometimes work is a little too serious, and we understand our role is to provide a light and welcoming environment. Employees need to feel understood, and they need a place to decompress. Some days they just need a good laugh. Check out how one of our managers put a laughable spin on the benefits of being a chicken.

Corporate fitness would benefit from the lessons that old-school corporate wellness is feeling by evolving into a service that promotes holistic well-being, perhaps with an emphasis on fitness. How are you promoting more than just exercise in your corporate fitness program?

Looking for more on what can make your fitness program tick? Use the button below to download our quick read with three tips for a successful corporate fitness center.

NIFS would like to highlight Cheryl Kussow, who recently completed NIFS Personal Fitness Quest program at one of our client sites. This program takes new members through a goal-setting session, pre- and post-fitness assessment, and 8 weeks of one-on-one training sessions with an Exercise Specialist. These sessions are focused on tailoring their experience to meet their specific goals and lifestyle to pave the best path forward when beginning their exercise program in their corporate fitness facility.

Read about how Cheryl has benefited from the Personal Fitness Quest through improvement in her overall health and fitness level, managing her injuries during exercise, and perhaps the most impressive feat of crossing the finish line in her recent 30-mile benefit hike!

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF

I recently went back to work as a Computer System Validation Specialist and Project Manager after being home for many years with my children and working in a nonprofit. Going back to work full time was a new challenge as I tried to balance my work, family, friends, and fitness. Unfortunately, my fitness took the biggest hit.

However, I would not have traded that time at home as 4.5 years ago, my then 12-year-old son was diagnosed with Wilms kidney cancer. His life was saved through sports, strangely enough, as a hit in the side with a lacrosse stick sent us for a revealing CAT scan that identified this unknown tumor. Through surgery and chemo, my son Seth used his dedication and willpower he learned in sports to get through this difficult time. In fact, a Make-a-Wish trip to the Pro Bowl was one of the biggest motivations that kept his spirits up (and meeting a bunch of Packers and Colts players!).

Sports were the center of his life, and I decided that fitness needed to take a stronger priority in mine too, so I could continue to enjoy my family and all of the fun family hiking/camping vacations around the USA we took. My husband and I also made a commitment to raising money, not only for Make-a-Wish but also for CureSearch, which provides funding for pediatric cancer research and resources for families. To do this, we signed up for the CureSearch Ultimate Hike, a one-day, 30-mile hike on the Tecumseh Trail in southern Indiana (and other sites around the USA), blending both goals together. October 3 was hike day, and I had some work to do to get in shape!

WHY DID YOU JOIN THIS PROGRAM?

As I mentioned above, I wanted to improve my fitness for myself and to prepare for a long hike. I was walking 9 miles a week and doing some cardio classes, but did not feel that would be sufficient. One of my main goals was to incorporate more strength training. I have always felt less confident in doing strength training—knowing the best exercises, how to do them correctly, and knowing how much weight to use. Often at other gyms I previously attended, the cost was prohibitive or the trainers were very critical and viewed you as “unfit” if you were not in super shape or thin. Stephanie created a great positive atmosphere to reach my goals through personal training.

WHAT DID YOU ENJOY MOST ABOUT THE PROGRAM?

First, Stephanie, my trainer, did a great job in understanding my goals—specifically that I wanted to successfully hike 30 miles in one day and get stronger, but also that I had a few injuries to work around, too. She modified exercises as needed and really worked with me to improve my weaker areas, especially ones related to hiking long distances and up and down hills. One of the best parts about working with her, though, was I felt I made a new friend, too, in our conversations during training. Even though I am done officially training with her, I can ask her for help when I am working out in the gym; she has encouraged me to try other classes, keeps me accountable when she hasn’t seen me, and even can tell when I may need to modify an exercise if I am struggling. It is great not to feel judged or silly asking questions about how to use a particular piece of equipment. She is very patient and explains exercises well.

WHAT DID YOU ACCOMPLISH DURING THE PROGRAM?

During the program and the training I did on my own, I improved my fitness greatly as evidenced by my improved strength, weight (15 pounds) and inches lost, balance, and ankle and core stability. I also felt it helped me reduce my stress and make healthier food choices. I felt that I could be fit and full of energy.

Of course the huge goal I had set with my husband was also achieved. Hiking 30 miles in 14 hours on a hilly trail in the dark, cold, and rain for much of the day was a challenge but a success. We also raised over $5,600 personally, and the hike as a whole raised over $90,000 for pediatric cancer. It was incredibly emotional, inspirational, and spiritual (and, well, occasionally painful!) event, although I recovered quickly after the hike.

My knee did start bothering me going down hills for some time in the middle and I slowed down quite a lot, but I was determined to finish. Advil, adrenaline, conditioned muscles, and the power of prayer kicked in, and all of a sudden I was pain free and started booking. I just had to think about the moms on the hike who had lost children to cancer, or I thought about God’s blessing of my son Seth’s survival and how he powered through all he had to endure. Had you asked me before, though, if I would have ever thought I could hike that far, I don’t think I would have had that confidence without the training and encouragement I received by participating in this program. It is amazing that through training and hiking, my new friends and I were able to help fund critical cancer research and get in shape too!

HOW DID THE PROGRAM HELP YOU TO STAY MOTIVATED?

Having a time set every week to meet and exercise was critical as I find that accountability very important for my motivation. In fact, now that we don’t have our regularly scheduled time as my eight sessions are up, I have to find some other ways to make sure I don’t push the commitment away. Luckily the gym has also had a few other mini incentive programs to help keep us active, and I have also had a chance to meet others in the gym, which helps. I like having that social interaction. Having someone to work out with you either as a trainer coaching you individually or with others in a class keeps me working hard (It would be way too easy to give up if I was on my own!).

ANY OTHER THOUGHTS YOU WISH TO SHARE ABOUT YOUR EXPERIENCE?

I encourage everyone to set goals in both your life and your fitness plans and seek others to help you on that journey to wellness. The blessings of strength you can gain can then be used as a blessing to others!

~ Cheryl Kussow

Interested in how you can do better in your corporate fitness center? Download our quick read for three tips for a successful corporate fitness center for your employees.

You know you want and need to have a regular plan for your exercise, but where do you begin to
 develop an exercise program? Here are my best tips for creating a workout regimen that will work for you whether you are in your corporate fitness center, or at home and on the go.

Setting Goals

Setting goals establishes a justifiable reason for consistent exercise. Having a goal in place can also improve commitment and has been shown to improve adherence to programs and routines. The SMART system was designed as an acronym to help with goal setting. SMART stands for Specific, Measurable, Attainable, Relevant, and Timely. Ideally, established goals should be characterized by these five words. Following the SMART guideline can improve the chances that you will achieve your goals.

The Mind-Muscle Connection

When it comes to resistance exercise, building muscle and strength is about much more than going through the motions. As you would imagine, concentration is an important part of achieving any goal, and focused concentration becomes even more important during resistance training. This focused concentration during weightlifting is the mind-muscle connection, and refers to contracting or tensing a muscle not only through physical movement, but also through thought. An example of someone incorporating the mind-muscle connection would be an individual performing a biceps curl and focusing their concentration on slowly flexing the elbow joint using the biceps muscle, as opposed to just going through the movement.

Variety

Whether speaking about aerobic capacity, muscular strength, or muscular endurance, fitness is all about adaptation. For example, the heart eventually adapts to aerobic exercise when it is performed consistently, and it begins to pump blood and oxygen more efficiently. Muscles adapt to strength/resistance training by recruiting more muscle fibers and possibly splitting the fibers to form new muscle cells. However, physiological adaptations do not always yield positive results, which is why variety plays an important role.

Adaptation to a particular exercise also translates to less calories burned performing that exercise, because just as the heart has become more efficient at pumping blood, the metabolism has become more efficient with burning calories. To avoid this, it is important to perform a variety of different exercises targeting different muscles and muscle groups. Doing so will not only prevent imbalances, but also ensure that all sections of a muscle get adequate stimulation.

Nutrition

There’s a well-known saying in the fitness industry along the lines of, “Abs are made in the kitchen”—referring to the well-tested theory that nutrition plays a larger role in muscle definition than exercise itself. But this phrase can be applied to more than just the aesthetic appeal of defined abdominals. Eating habits play an important role in achieving fitness results, whether these habits refer to the amount, quality, or time that food is consumed. Muscles require nourishment through food, along with adequate protein and carbohydrates to rebuild in the recovery after a workout.

Group Fitness or Personal Training

Getting up and getting moving is said to be the hardest part of staying active, but sometimes more guidance is required in order to stick with a healthy routine. Luckily, there are options for those who need a more structured and supportive environment to stay active. Your corporate fitness center may offer group fitness classes Monday through Friday at varying times, and these can be a great way to incorporate exercise and social time into your day. Personal training is a great option for those who prefer more detailed, hands-on instruction when performing exercise.  Be cautious when hiring a trainer and that they are qualified professionals.  

Looking to have a fitness professional onsite at your corporate office?  NIFS Fitness Management hires degreed, qualified staff to provide NIFS services at our client sites.  Click below for more on how we find great staff.