Your Fitness Stimulus Package
Have you ever noticed that some people just seem more alive than others? People who exercise their brains and their bodies are more alert, attentive, and eager to serve. These are the “high energy” folks whose personal magnetism makes them leaders in their respective businesses and helps their ideas to be received in a more positive manner.
The man who places his work above his health cuts the roots out from under himself. He sacrifices the best years of his life and thousands of dollars in health expenses. He robs himself of an active, energetic and effective lifestyle. He robs his employer and his family as well.
Your fitness, or lack of fitness, could be a critical ingredient in your personal success, or lack of success.
An Incomplete List of the Costs of Poor Health:
* Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual's annual health care costs goes up $120. Source: Boston Globe, March 22, 2006
* "Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention (prevention - like your trainer talks about). This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable." Source: David Anderson, PhD reporting in Wellness Councils of America's Absolute Advantage 2003
* Each smoker costs an employer an additional $3,856 a year in health-care costs and lost productivity. Source: Billings Gazette December 10, 2005
* Nationwide smoking attributable productivity losses from 1997-2001 cost $92 billion. Source: Centers for Disease Control, June 2005
* The National Safety Council stated that in 1996, backaches alone cost industry more than $1.2 billion in production and services and $275 million in worker's compensation. Source: The American Council on Exercise, ACE Fitness Matters, January/February 2006
Don’t let excuses come in the way of your health. Not during these tough economic times. It’s not the case that you cannot afford to spend the time on fitness. In fact; the statistics show that when it comes to maintaining good health, you can’t afford not to invest the time.
Let the change start with you. Start with something as small as a renewed commitment to your own fitness and the health of your family. It’s good for your body, your mind, your work, and your country.
Sound Fitness and Nutrition Can Decrease:
Sound Fitness and Nutrition Can Increase:
*Daily fatigue
*Depression
*Coronary artery desease
*Hypertension
*Noninsulin dependant diabetes millitus
*Cancer
*osteoperosis
*obesity
*Work, recreational and sports performance
*Insulin sensitivity
*Glucose (blood sugar) tolerance
*Immunity to desease (sick days)
*Sense of well being
Sunday, October 19, 2008
Your FITTE Factor
Your FITTE Factor… five things to keep in mind regarding your cardio routine:
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Get BACK Into the Game
Have you ever said 'My back hurts... I must be getting old?' Read on and face the facts.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
A Heart Act To Follow
Would you get investment advice from your dentist, or listen to your mechanic tell you how to save money on your taxes? No. So why would you listen to your personal trainer tell you how to manage your office time? When it comes to managing a corporate lifestyle you should listen to the folks who have been in the trenches.
For example; the following message comes from a woman who has found tremendous success in the corporate world, she’s established a demanding social calendar, and along the way has managed to raise teenagers.
Two and a half months ago she decided to begin a regular exercise routine. After following a 3-4 day per week routine, her heart rate recovery time went from a non-recovery at 80% to a full recovery from 90% in less than two minutes. Un-be-lievable. The strength of her heart increased dramatically.
Read on to learn how she managed to get her heart on track while maintaining her other responsibilities as a professional and a mother.
How to Manage Stress
Edited by Jonathan Azevedo
Have you ever found yourself so stressed out that you are ready to yell at your boss or throw a stapler at the person in the cubicle in front of you?
Stress is inevitable, particularly at this stage in our economic times when employees are asked to "do more with less" while frequently being reminded of possible "rears”, layoffs, and relocations. You can’t change the stress, so you need to change what you do with yourself.
One of the most obvious ways to manage stress is to have a fitness program in place. Every expert in the field of fitness has emphasized and proven this fact over and over again. The difficult challenge arises when it comes to implementation. When you are "doing more with less" and you find yourself working long hours both in the office and at home while juggling carpools, dinner preparation, and laundry – execution of a fitness program seems daunting.
The key is to prioritize and to implement these 6 steps.
1. Schedule wellness time for you. Block off one and ½ hour on your Outlook calendar 2 or 3X every week "Mark it as outside appt."
2. Mix it up. Leave room for spontaneity, if something or someone "pushes your buttons" and you’re not in a meeting... leave. Just take a deep breath, grab your car keys and leave the building –go take a walk outside and give yourself 15 to 30 minutes and focus on calmness, not madness.
3. Be prepared. Always have your fitness bag packed in the car- for the emergencies (like #2 ABOVE). It may seem like just one more piece of baggage, but it's worth it in the long run.
4. Find your rhythm. Load songs on your IPOD that you personally relate to that make you feel good or force your mind to look at your stressful situation differently. One of my personal favorites is from CAKE, entitled "Pressure Relief." Find yours.
5. Drink it up. Always have a tall cold glass of ice water with you when you are in a meeting or at your desk. At that moment in the meeting when you cannot wait to say something very obnoxious, pick up your glass of water and take a long drink. Drinking ice water no only can save you from an embarrassing comment, it actually burns calories!
6. Keep it in perspective. Do not take yourself or your life too seriously, remember to laugh and exchange jokes with your friends at the office. Laughter is the best medicine.
Often your workload is more than you can accomplish. It may be tempting to get your office work done during the time your have blocked off for "outside appt”. However; one point is certain: when you return to your task after having worked out, your mind will be fresh and so will your attitude. The decision to exercise ultimately leads to a higher level of productivity.
If you think you "don't have time"... you really do. It is just a matter of choice and prioritization.
Make yourself and your health your first priority (after the safety of your family and friends of course) and this will give you more strength to manage the stress and the additional work that is being asked of you.
For example; the following message comes from a woman who has found tremendous success in the corporate world, she’s established a demanding social calendar, and along the way has managed to raise teenagers.
Two and a half months ago she decided to begin a regular exercise routine. After following a 3-4 day per week routine, her heart rate recovery time went from a non-recovery at 80% to a full recovery from 90% in less than two minutes. Un-be-lievable. The strength of her heart increased dramatically.
Read on to learn how she managed to get her heart on track while maintaining her other responsibilities as a professional and a mother.
How to Manage Stress
Edited by Jonathan Azevedo
Have you ever found yourself so stressed out that you are ready to yell at your boss or throw a stapler at the person in the cubicle in front of you?
Stress is inevitable, particularly at this stage in our economic times when employees are asked to "do more with less" while frequently being reminded of possible "rears”, layoffs, and relocations. You can’t change the stress, so you need to change what you do with yourself.
One of the most obvious ways to manage stress is to have a fitness program in place. Every expert in the field of fitness has emphasized and proven this fact over and over again. The difficult challenge arises when it comes to implementation. When you are "doing more with less" and you find yourself working long hours both in the office and at home while juggling carpools, dinner preparation, and laundry – execution of a fitness program seems daunting.
The key is to prioritize and to implement these 6 steps.
1. Schedule wellness time for you. Block off one and ½ hour on your Outlook calendar 2 or 3X every week "Mark it as outside appt."
2. Mix it up. Leave room for spontaneity, if something or someone "pushes your buttons" and you’re not in a meeting... leave. Just take a deep breath, grab your car keys and leave the building –go take a walk outside and give yourself 15 to 30 minutes and focus on calmness, not madness.
3. Be prepared. Always have your fitness bag packed in the car- for the emergencies (like #2 ABOVE). It may seem like just one more piece of baggage, but it's worth it in the long run.
4. Find your rhythm. Load songs on your IPOD that you personally relate to that make you feel good or force your mind to look at your stressful situation differently. One of my personal favorites is from CAKE, entitled "Pressure Relief." Find yours.
5. Drink it up. Always have a tall cold glass of ice water with you when you are in a meeting or at your desk. At that moment in the meeting when you cannot wait to say something very obnoxious, pick up your glass of water and take a long drink. Drinking ice water no only can save you from an embarrassing comment, it actually burns calories!
6. Keep it in perspective. Do not take yourself or your life too seriously, remember to laugh and exchange jokes with your friends at the office. Laughter is the best medicine.
Often your workload is more than you can accomplish. It may be tempting to get your office work done during the time your have blocked off for "outside appt”. However; one point is certain: when you return to your task after having worked out, your mind will be fresh and so will your attitude. The decision to exercise ultimately leads to a higher level of productivity.
If you think you "don't have time"... you really do. It is just a matter of choice and prioritization.
Make yourself and your health your first priority (after the safety of your family and friends of course) and this will give you more strength to manage the stress and the additional work that is being asked of you.
How to Break a Plateau
Have you hit a “plateau?” Solution: change up your program.
Changes in the body are preceded by changes in your routine. This means changing what you do, how long you do it for, and how hard you try when you are doing it.
If you have been exercising consistently for more than 4 months then you need to incorporate easy days (stage I), moderate days (stage II), and high intensity workout days (stage III) weekly in order to keep changing.
The following is an incomplete list of different classes you can try right here at club sport to change your program.
Stage I classes:
Aqua Aerobics
Yoga
Stage II classes:
Group Power
Sports Conditioning
Spin
Zumba
Stage III classes:
Boot camp
Group Kick
Remember that how hard you push yourself can make a Stage I class a stage III and a stage III class a stage I. Just like anything, pushing yourself can be tough… particularly when it seems like everyone and everything are pushing you from all directions. Remember that exercise is about you. Stage III intensity is a chance for you to take control of yourself. When you do it will mean a greater sense of accomplishment and more fitness results in the long run!
Changes in the body are preceded by changes in your routine. This means changing what you do, how long you do it for, and how hard you try when you are doing it.
If you have been exercising consistently for more than 4 months then you need to incorporate easy days (stage I), moderate days (stage II), and high intensity workout days (stage III) weekly in order to keep changing.
The following is an incomplete list of different classes you can try right here at club sport to change your program.
Stage I classes:
Aqua Aerobics
Yoga
Stage II classes:
Group Power
Sports Conditioning
Spin
Zumba
Stage III classes:
Boot camp
Group Kick
Remember that how hard you push yourself can make a Stage I class a stage III and a stage III class a stage I. Just like anything, pushing yourself can be tough… particularly when it seems like everyone and everything are pushing you from all directions. Remember that exercise is about you. Stage III intensity is a chance for you to take control of yourself. When you do it will mean a greater sense of accomplishment and more fitness results in the long run!
6 Points of Preparation #5) Raise the Bar
Raising the bar does not mean do more curls! To raise the bar means having a mindset of continuously enhanced performance.
You have heard that most employees work just enough not to get fired while being paid just enough to keep from quitting.
Are you caught in the trap of putting in “just enough” to get through a workout?
The flaw behind a "just good enough" mindset is that if you don’t begin to push your limits you will never grow.
How you lift is how you live. Are you intense, focused, goal oriented, smart, complacent, laid back, casual, or lazy? What type of legacy will you leave behind you?
Fitness and employment are about performance. To raise the bar is to set a higher standard of performance and rise to the challenge.
True satisfaction cannot be given, it must be earned. Nothing worth having comes easy. So the next time you walk through those sliding glass doors keep in mind how you would want to be remembered, and act as if.
You have heard that most employees work just enough not to get fired while being paid just enough to keep from quitting.
Are you caught in the trap of putting in “just enough” to get through a workout?
The flaw behind a "just good enough" mindset is that if you don’t begin to push your limits you will never grow.
How you lift is how you live. Are you intense, focused, goal oriented, smart, complacent, laid back, casual, or lazy? What type of legacy will you leave behind you?
Fitness and employment are about performance. To raise the bar is to set a higher standard of performance and rise to the challenge.
True satisfaction cannot be given, it must be earned. Nothing worth having comes easy. So the next time you walk through those sliding glass doors keep in mind how you would want to be remembered, and act as if.
6 Points of Preparation #4 Learn to "see"
Can you imagine yourself performing at your best? How vividly can you see yourself at your pinnacle of fitness; after all of your goals have been reached? Here’s a hint; the more clearly you can see yourself attaining your goals, the more likely you will be able to achieve them.
We are talking about the minds ability to manifest thought into reality, otherwise known as “visualization.” Olympic athletes have gone on record discussing the power of visualization as it relates to athletic performance. In fact many successful athletes spend time visualizing themselves playing at their best.
Athletes are not the only people who have “learned to see.” Top performers in business, great public orators, top salesmen, and highly successful people from all walks of life have been known to use visualization to prepare them to perform at their best.
The power of the mind is not to be underestimated. To get prepared to train physically, you must learn to be prepared mentally. See yourself at the top of your game, maintain this vision in your mind, you will become what you think about.
We are talking about the minds ability to manifest thought into reality, otherwise known as “visualization.” Olympic athletes have gone on record discussing the power of visualization as it relates to athletic performance. In fact many successful athletes spend time visualizing themselves playing at their best.
Athletes are not the only people who have “learned to see.” Top performers in business, great public orators, top salesmen, and highly successful people from all walks of life have been known to use visualization to prepare them to perform at their best.
The power of the mind is not to be underestimated. To get prepared to train physically, you must learn to be prepared mentally. See yourself at the top of your game, maintain this vision in your mind, you will become what you think about.
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