Use your workout as a break from the distraction of your phone. Give yourself the time and space to be fully there, dedicated to that workout. You deserve it! Avoid multitasking. Your workout will suffer if you’re answering emails or texts, on social media, or even just giving in to the urge to frequently check your phone.
Attend to What Your Body Needs
What your body needs can change daily. If you are feeling sore or tired, don’t ignore it, it is your body telling you that it needs a rest. Maybe try a stretch class, roll out or take a walk instead of going for a run. Sometimes it’s better to give yourself a rest day and recover than push through. This will allow you to give 100% the next day and avoid potential injury or burnout!
Practice Posture
Correct posture allows your body to function at its best during any given 
exercise. During your workout, utilize tools – such as mirrors, a workout partner or a Curtis Health professional – to ensure your body is properly aligned. Every move you makes creates a domino effect through your muscles and joints, this is a concept known as The Kinetic Chain. Performing an exercise with proper posture ensures you are functioning optimally and significantly lowering your chance of injury. This not only furthers your progress, but can also lessen muscle and joint pain during your regular daily activities. It seems like a lot to think about but with practice, this will soon become second nature!
My name is Charles Curtis, founder and President of Curtis Health. For more than 30 years I have been reading, consulting, discussing and writing on the ever increasing costs of poor health in the workplace and improving workplace well-being.
We know that costs associated with employee health continue to rise regardless of the overwhelming evidence of the positive return on investment (ROI) from effective workplace wellness programs.
So how can we determine what programs result in the positive outcome companies now must strive for?
A 2011 Sun Life-Ivey Business School study, Canadian Wellness Return on Investment Study, identified the five best practices to support optimal wellness strategy, design and implementation as:
- Leadership by example from senior and middle management creates a healthy culture.
- Policies and practices that reflect a culture of health and a commitment to a healthy workplace.
- Communication is critical. Employees must understand the employer’s commitment to employee health and wellness offering.
- Targeted programs to identify top health risks.
- Evaluate outcomes for analysis and benchmarks.
Leadership
Over the past 30 years, some organizations I’ve worked with exist through a philosophy of wellness for everything they do. Starting from the top, leadership believed that organized wellness activities were to be woven into the fabric of the company. The result was continuous growth, positive energy, pride and better outcomes resulting in organization wide cost savings while allowing the wellness budget to continually grow.
Contrary to this winning approach, I have seen cases where a very small budget was given to outfit fitness centres and see how the attendance would be before any more funds were injected into the program. This “build it and they will come” philosophy without strong leadership or investment usually results in little engagement, accountability and ownership of the program. Simply put, a fitness centre, the odd education communication, a weekly class and workshops as a “wellness program” does not result in positive changes in the workplace.
Policies and Practices
A strong business case with solid policies and practices is a must in order to sustain a wellness program over time. The strongest programs have a team of dedicated employees supported by leadership and an outside expert to help guide them through the pitfalls of a start up or refresh. Forming a committee to establish guidelines sets the tone for a strong program. The key to this is having a solid plan and committee members that are committed to the program, the company and the people. Without a dedicated group willing to work hard and support the policies it is an uphill battle.
Communication
The best programs have the strongest methods of communications. If the communication system is not effective then it doesn’t matter if you have the greatest programs available.
One example of this I have seen, had a middle management who believed in the program but there was little budget to promote the services. That created a situation where the organization had little “skin in the game” and left the program and sign ups to the employees without financial support, leadership or ownership. That was not a sustainable model. Opposite to that, I have seen programs that have a strong web presence, communication policy and plans. Consistent messages and programs are promoted well in advance throughout the locations and levels of organization, and supported by champions spreading the good word. Again, the more the investment and programs are communicated effectively, the better the returns.
Targeted Programs
Using passive forms of communication alone, such as educational handouts on fitness, health and wellness, does not achieve a positive return on investment. Behavioral health interventions will provide a much better result, establishing a winning plan for reducing those costly areas of concern and enabling the employee population of your company to flourish.
In my experience, using a health risk identification process and interest survey as a program launching point will ensure all data and health trends are collected from the beginning. This data is paramount in identifying and targeting the key areas of risk and interest in order to establish the most effective services and programs and maintain program accountability.
Evaluation
As a follow up to the risk identification process, it is suggested organizations develop a comparative feedback measurement to evaluate program success and establish accountability. The most successful programs are under constant scrutiny and evaluation. Evaluation can come in many forms: participation levels, participation feedback, pre and post test results and financial cost benefits just to name a few. This process motivates the organization to keep on top of the program and make adjustments as needed in a timely matter.
Charles Curtis is President of Curtis Personalized Health Management and owner and General Manager of 12 Weeks to Wellness: Premier services in providing fitness, health, wellness and coaching programs to individuals and organizations since 1985.
Visit us at any of the following locations!
https://www.facebook.com/CurtisPersonalizedHealthManagement
604-921-2348
info@curtishealth.com
Sources:
Change in Health Risks Associated with a Total Population Health Promotion Counseling Program in a Healthcare System
Wright D.W., Schultz A, Edington D.W. Journal of Health and Productivity 5(1):3-9, 2010.
Everyone at some point or another has experienced 
symptoms of stress. Stress is a word we use to describe both how we feel and what is happening around us. There are many levels of stress, both positive and negative. Some of the positive stresses include the anticipation of an exciting event, the pursuit of a goal, or even a challenging workout. Some of the negative sources of stress include the heavy pressures we can feel from the outside world and those we place on ourselves.
Why do we stress?
While we relate to the symptoms and triggers of stress, understanding what is happening on a physiological level is an important piece in better managing stress. Let’s take a closer look at the purpose of stress. Stress is a survival response. It is a programmed instinct to survive in the presence of danger. This is a valuable and necessary trait, but issues arise when this response is over productive, causing our health to suffer.
Our world has changed immensely over the course of human history. Our physical survival is not threatened the way it was thousands of years ago. However, our physiological response to stress remains the same.
Unfortunately, today’s high pace creates an onslaught of potential stress triggers. While we may consider stress a part of life, the fact remains that our physiology doesn’t understand the difference between some of these triggers and a life threatening situation.
The good news is we can use this knowledge as power and begin to take stress management more seriously. We can make stress reduction a priority and employ tools to act vs. react to situations. Stay tuned for much more on Mindfulness from Curtis Health!
by Caroline Cretien
Curtis Health
You’re not alone.
“27% of Canadian workers claim to have high to extreme levels of stress daily”.
While some stress is unavoidable, prolonged stress increases the risk of depression, heart disease, and substance abuse. Wouldn’t it be lovely if no one had to stress out over work, finances, lack of time, health issues, or family and relationships? The reality is that we can’t eliminate these often-stressful situations, but we can help to prevent some of the damage that long term stress can have on our body and mind.
1. Deep Breathing: This seems obvious, but it’s been shown to help in the treatment of burnout, headache, chronic fatigue, concentration problems, anxiety and phobia, panic disorder, depression, and heart disease. Try taking a long deep breath and notice how your muscles begin to relax, and your mind begins to quiet. Breathing exercises can be done anywhere and they help to reverse your stress response.
Try this: Sit comfortably. Place one hand on your stomach just below your ribs, and one hand on your chest. Take a deep breath through your nose, and feel your stomach push your hand away, without moving your chest. Exhale through your lips like you’re about to whistle. Repeat slowly 3-10 times.
2. Guided Imagery: This is a wonderful way to give yourself a quick vacation, wherever you are. Focus your mind on an environment that you find relaxing. Maybe it’s a beach you’ve napped on while listening to the ocean. Pay attention to the sounds that you would hear in this place, the smells, even imagining how your skin feels, maybe it’s being warmed by the sun.
3. Exercise: Exercise and stress management are closely linked. Exercise provides a distraction, an outlet for frustration, and gives you a lift via endorphins. Exercise also “appears to be an effective treatment for depression, improving depressive symptoms to a comparable extent as pharmacotherapy and psychotherapy”.
Article by Nicole Wutschnik Certified Personal Trainer and Group Fitness Instructor
http://www.statcan.gc.ca/pub/11-627-m/contest/finalists-finalistes_2-eng.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3674785/
Do we have a final verdict on the health benefits of coconut oil?
Recently, some companies have used coconut oil as the new superfood ingredient in their products as a selling point. But, how good is coconut oil for us?
Potential health hazards of coconut oil are that 92% of its chemical structure is classified as a saturated fat, even higher than butter, and could thus lead to elevated cholesterol levels.
Most of the health benefits attributed to coconut oil are associated with its high content of medium-chain fatty acids (MCFAs). The primary MCFA in coconut oil is lauric acid which mimics healthy unsaturated fats, such as olive oil and fish oil, by boosting good HDL cholesterol.
Reducing dietary fat has been a goal when it comes to reducing the risk of heart disease. However, this is changing and fat can no longer be viewed as the major culprit leading to cardiovascular disease.
Results of a meta-analysis published in the American Journal of Clinical Nutrition in 2010 showed that there is no significant evidence that dietary saturated fat increases risk of coronary heart disease. The analysis covered 21 studies involving 347,747 people.
A scientific report released in February 2015 by the American government’s influential Dietary Guidelines Advisory Committee stated that “available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol and that “dietary advice should put the emphasis on optimizing types of dietary fat and not reducing total fat.”
Interestingly, the Committee also reported that low-fat diets, where fats are often substituted by refined carbohydrates, were associated with high elevated cholesterol levels.
The fact is that coconut oil is very energy dense but, unlike other oils, it does not provide any additional vitamins or polyphenol antioxidant compounds like the ones found in olive oil.
The final verdict for now is that there is not enough scientific evidence to promote the use of coconut oil over other oils. Consuming fats in moderation and limiting consumption of saturated fat to 10 percent of total calories is our safest bet while keeping an eye on upcoming research.
Bettina M.
Registered Dietitian, Certified Health & Wellness Coach
Is Being Mindful and Relaxed the Same Thing?
The short answer is “no”.
Simply put, being mindful is being aware, and being relaxed is to be free of tension.
Being mindful is to become aware of how you are feeling physically, emotionally, mentally, and increasing awareness of your environment. Being mindful is tuning in to how you are experiencing the present moment and reserving judgment. That might mean becoming aware that you are pretty chilled out, or the exact opposite, maybe you’re all revved up!
Relaxation is a whole different thing. Relaxation is the state of being free from tension. This could be physically or mentally.
Why do we the two get confused?
Many people use mindfulness practices to identify areas of tension to help them relax. For example, if I sit back, and pay attention to my shoulders and neck, I may notice that I’m tensing up my muscles, and that this is giving me a headache. So with this awareness, I decide to roll my shoulders back a few times, take a couple of deep breaths, and purposely allow these muscles to relax. Often too, the product of a mindful practice is to become relaxed. As we focus on the here and now, and accept and acknowledge our thoughts, feelings, and physical sensations, we can help to capture a mind that might easily wander into anxiety. This may help us relax.
So with this in mind, why not take 2 minutes to become more aware of the present moment. Scan your body for tension, identify the noises around you, or allow your eyes to rest on your favorite color in the room. Maybe you’ll relax, or maybe you’ll become re-energized for the rest of your day!
Nicole Wutschnik
Certified Personal Trainer
Certified Group Fitness Instructor
The first fitness to music class I ever attended was “Disco-Fit” in 1979. I thought I had died and landed in Exercise Heaven. How could anything be more wonderful than sweating to blasting music with a bunch of other people? Imagine my shock when the teacher asked me if I was interested becoming an Instructor. WHAT? You are going to PAY me to jump around to music and get fit and sweaty. Count me in! Of course there was a lot more to it, interesting stuff about energy systems and heart rates and balancing muscle groups.
You must be thinking I am in a care facility by now but NO, at almost 60 years old I am still teaching Fitness to Music classes. I am not alone, there are other people I work with even older than I am. Can you believe it? 60 really is the new 40 because in the early 80’s there were some “older ladies” that could not keep up to our fitness class so we “invented” a class for these aging almost seniors (in our minds) that did not include jumping. I thought these ladies were really old and out of shape. The class was called 40 plus. Can you believe it? We thought 40 was very old to be sweating to music. Read More→
Wearable tech. Apps. Trackers. They are immensely popular in the health and fitness industry. They can help us stay on track with our goals, measure progress and monitor intensity. There are even apps to help us maintain a meditation practice. We have grown keen to earn our steps for the day, burn our daily output of calories, and earn the various points we are seeking. This has changed the world of health and fitness. It has been a catalyst of positive change for many.
In the meantime, as the use of wearable tech and apps has been expanding, a mindfulness movement has also been building. The focus of mindfulness is evident in scientific research studies, growing awareness and sensitivity to mental health issues, as well as in practical use by individuals, groups and corporations.
Naturally, many people are combining their love of tech and mind-body practices. Why not check off multiple boxes by measuring calorie burn in Yoga…while exhaling the stress away? Or track your movement in Pilates…while finding your center? Seems productive, right?!
Sometimes less is more. If your tech is pulling you out of the present moment, causing an obsession, or keeping you from being mindful, you could be sabotaging some of the benefits you deserve. Consider your tech beeping at you in class to work harder, or move faster. Or contemplate the nagging habit of frequently checking your device during class. This could be distracting- not only to you, but to others in the class.
Mindfulness asks us to focus on one task at a time, so we may become more aware moment by moment. With practice, this brings more clarity and richness to our experiences.
It may be time for us to evaluate whether we have an attachment to our gadgets, and ask ourselves if that may be causing a glitch in our mindfulness practice.
Perhaps reserving our tech for certain times, and having other times where we are tech and screen free, can serve us more in our pursuit of balance as healthy, fit and mindful individuals.
Caroline Chretien
Yoga Teacher, Mindfulness Mentor
BCRPA SFL- Yoga/Group Fitness, Personal Trainer
Sign Up For Our Newsletter
Follow us on Social Media
Home | About Us | Meet the Team | Careers | Employers | Property Managers | Individuals | Contact Us
Copyright © 2018 Curtis Health
Head Office: #6 – 636 Clyde Avenue, West Vancouver, BC V7T 1E1 Telephone: 604.921.2348