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.
For more than 30 years I have witnessed bulging Fitness classes full of “New Year’s people”, drizzle by Valentine’s Day to the ” regulars”, plus two or three keeners who stuck with their resolutions.
This year I was inspired by an article I read on Fitness Trackers to share some tips on successful goal attainment based on my long term experience as a Fitness Leader and Personal Trainer. Why is it that so many people start January pumped full of enthusiasm to get in shape only to end up watching TV and eating chocolates by Valentine’s Day?
Who doesn’t want to be healthier, but just saying it does not make it so. You can’t just wake up one day, go to the airport and get on a plane to Hawaii to compete in the Ironman. This goal takes time and step by step planning to train, qualify, and complete. There is a step by step process involved. Stop thinking of getting in shape as a resolution and more of a lifestyle. Just like a trip, retirement or a wedding; planning can aid in a successful outcome.
Here are 7 tips to help you with your New Year’s Wellness Goals
Visualizing and thinking BIG is awesome – but be realistic when you write down what you want to accomplish and your time lines in getting there. Think about how long it took you to get this out of shape.
Make a list of steps to reach your goal, use an APP, a piece of paper or your calendar. One of the repeated steps is evaluation. Once a week, pause, and reflect on how you are doing so you can stay on track. Reinforce positive behaviours and celebrate milestones.
How will you know how you are doing if you do not have a starting point? A lot of people weigh themselves but what about checking your glucose levels, cholesterol, blood pressure, body fat, target and training heart rates. Pick numbers that are pertinent to your goals and your situation. Re-measure in appropriate time lines.
Join a group real or virtual. Hang out with positive, active, healthy people.
Get help from a professional. As a Personal Trainer I watch my client’s heart rate monitor so I can give them an excellent exercise session, perfect for their needs. If you have a heart rate monitor, Fitbit or other device that measures your pulse, book a session with a Personal Trainer to learn how you can use this info to get a great workout. Make a list of all your questions and get professional advice specific for your health.
A Registered Dietician or Registered Holistic Nutritionist can help you with your nutrition challenges. Have you tried weekly food preparation? I have seen much success in improved nutrition and weight loss with simple grocery shopping lists, planned meals and food packaging once or twice a week. Simplify your food to grab & go and pre-prepared options.
Got a lot to balance? A Life Coach or Psychologist can help you from feeling overwhelmed. The number one excuse I hear preventing people from healthy eating and regular exercise is, “I don’t have time”. When will you have time? Make yourself a priority and you will soon be celebrating your success.
Although we designate this time of year for celebration, the holidays can also take their toll on physical and emotional health. Here are some tips to help you have a healthy and happy holiday season.
Stay Active. Holiday parties, relaxed work schedules and cold weather all lead to excuses for skipping workouts. Schedule your workouts and even take advantage of the season. Sledding, ice skating and just running around snow are great ways to stay fit!
Prevent Illness. Tis’ the season for colds and flu. Remember to wash your hands regularly (especially before eating), stay hydrated and ensure your diet includes immune system boosting foods like cruciferous vegetables.
Safety First! Winter weather means icy surfaces. Slow down and ensure proper footwear to reduce the chance of a fall.
Mindful Travelling. Prepare for long lines and inclement weather. Give yourself plenty of time to get where you’re going to reduce the stress of arriving late.
Reduce Stress. Practice daily mediation and stretching, and add a weekly yoga class.
Practice Kindness. The holidays can be especially challenging for friends and family who suffer from depression and seasonal effective disorder. Take an active and positive role in the lives of people who may need your help.
Take Care of Yourself. The holidays are all about giving, but be careful not to over extend yourself. Treat yourself to simple things – a mid day nap or the pumpkin spiced latte you’ve been craving.
Have a happy and healthy holiday season from your friends at Curtis Health!
It’s that time of year again! Holiday parties, meals and the inevitable weight gain that leads to a New Year’s resolution to lose the extra pounds you packed on are rapidly approaching.
This year, arm yourself with some simple tips and take a healthier approach to how you eat during the holiday season.
Control portions. You don’t have to deprive yourself. Your favorite foods are still delicious even if you eat less of them. Take the time to enjoy every bite knowing there won’t be an endless supply.
Think ahead. Have something healthy to eat before you go for the bad stuff. You’ll be more satiated and less likely to turn low-blood sugar into a high-calorie bonanza.
Be mindful. Are you distracted while eating? While talking to your co-worker at the holiday party, did you count how many bites of cake you took?
Embrace technology. With so many free apps and websites available, we can manage food diaries, count calories and even get tips on healthy food choices.
With these simple tips, you can avoid the dreaded holiday weight gain. Best of luck and happy holidays from your friends at Curtis Health!
If set up incorrectly, your workstation can lead to general discomfort and even chronic injury. The best way to prevent injuries is to ensure your work station is ergonomically correct and promotes good posture.
Here are some easy ways to adjust your workstation accordingly:
1. Be aware of your posture – Do you slouch? Round your shoulders? Be aware of how you sit. Engage your core muscles and sit up tall as if someone was pulling you up by a string.
2. Concentrate on the setup of your workstation –Typically, aches and pains from office work are caused by physical stress from prolonged and awkward positions, repetitive motions and overuse. When applied to your workstation, these helpful tips will help promote good posture and correct ergonomics:
Chair position –Adjust the height of your chair so that your feet rest comfortably on the floor, with your knees about level with your hips, making sure your seat is not pressing against the back of your knees.
Back support –Keep your backbone straight, shoulders back, abdomen and buttocks pulled in, and chin tucked. If your chair doesn’t allow this, try placing a cushion between the curve of your lower back and the back of the chair.
Footrest –Rest your feet on a flat surface. If your chair is too high consider using a footrest.
Computer monitor –Position your monitor 18 to 30 inches from your eyes. The top of your screen should be at eye level or below so you look slightly down at your work. If glare is a problem, turn off some or all overhead lights and close blinds if possible.
Key objects –Arrange frequently used objects – such as pens, phones and your coffee cup – within 10 inches of your body.
Headsets –Use a headset if you frequently talk on the phone and type or write at the same time.
Wrist rest –Keep your wrists in a straight, natural position when using your keyboard. Do not use your wrist rest while typing. Use it to take occasional breaks from typing.
Mouse –Place your mouse to the side of your keyboard so you don’t have to reach too far to use it.
3. Take Breaks – for every 20 minutes sitting, take 1 minute to stand up and stretch (even better if you can take a brisk walk).
Interested in learning more? Click the link below for your free copy of our how-to exercise guide for seated desk careers!
Want to win a $50 Kintec gift certificate? Help us celebrate Canada’s Healthy Workplace Month by letting us how your employer supports a healthy workplace. Click the link below to participate!
All you have to do is leave a comment about where you work and what employee wellness initiatives are available to you (i.e. onsite fitness centre, free exercise classes, wellness workshops, etc.) between now and October 15th. We’ll choose one winner at random!
Successful employers understand that workplace wellness programs need to reach beyond just physical fitness. Wellness workshops can provide a wide variety of useful health education topics in an interactive and engaging format. Hosting professional speakers to educate employees on issues that may be affecting their overall health can create positive behavior change and drive health initiatives within the organization.
Here are some tips to ensure your wellness workshops are successful:
Provide food. The best time to offer a workshop is during the lunch hour. If employees need to push deadlines or cancel meetings to attend, turnout drops significantly. And free food always draws a crowd.
Don’t make them mandatory. Health education is a choice and should not be forced. Successful workshops are filled with engaged participants, not those busy constantly checking their watch.
Make sure your topics are relevant to your workforce. Do your employees work long hours in a high-stress environment? Try a work-life balance workshop. Are food options onsite limited? How about a workshop on easy ways to pack a healthy lunch? If you know your employees, you know the issues they are faced with.
Hosting wellness workshop for your employees shows that you care about their health and well-being, which leads to improved morale and greater retention rates.
Curtis Health has a wide variety of workshops offered at an affordable cost. Contact us today and find out how we can help your employees adopt healthy lifestyle choices! https://curtishealth.com/wellness-programs/workshops/
While some workplace stress is to be expected, excessive stress can interfere with productivity and performance, impact your physical and emotional health, and affect your relationships and home life. You can’t control everything in your work environment, but you can incorporate some daily activities to reduce the impact of stress in the workplace!
1. Movement
One reason your energy may be dropping at work could be that you’ve been sitting for too long. Try getting up out of your chair and moving around for at least a few minutes every hour. Try shoulder and arm circles, hip rotations, knees up, hamstring curls and reaching over the head to open up the area of your ribs. Instead of sending an email, go to your colleague’s office. Schedule a walking meeting. Take the stairs to the restroom a few floors away. Just find a reason to move around and be more active. Engaging in small bursts of physical activity can help to re-energize your body and mind.
2. Stretch it out!
Sitting at a desk can create imbalance in the body, overly emphasising certain muscles while “turning off” others. This can contribute to poor posture, back and joint pain, and more. Stretching is one of the most effective ways we can help bring the body into muscular balance.
3. Breath & Relaxation
We can completely change our physiological, mental and emotional state with deeper, more effective breathing and mindful relaxation.
Nostril Breathing: Breathing through the nose as oppose to the mouth warms the breath and has an immediate calming effect as it brings us into our parasympathetic nervous system (our rest and relax system).
Abdominal Breathing: Initiating our breath in the belly uses the largest and lowest regions of the lungs, contributing to more oxygen and vital energy in the body as well as increased lung capacity.
Extended exhales: When it comes to releasing tension, the exhalation is of the most importance. Elongating the exhalation will further sedate the nervous system.
These breathing exercises can be learned in order (the nostril breathing being the most foundational) or they can be combined as a complete breathing practice as the practitioner becomes more experienced.
Guided Relaxation- Guided relaxation helps to replace our busy thoughts with a journey through the body and mind. This could include but is not limited to a conscious relaxing of the body, a positive visualization, or mindset exercises.
Curtis Health has a wide variety of programs to help your employees combat stress and improve health in the workplace. Contact us today to find out how!
Designing an employee wellness program can seem overwhelming. How do you address the individual health needs of an entire workforce? Sometimes, you just need to know where to start.
Determine the needs of your employees. Crunching data on lost productivity only tells us one side of the story. Asking employees for input on wellness program offerings will help you determine not only which programs to put in place, but give ownership to those who will benefit the most. Surveys, wellness committees and coordination with department leaders provide valuable input.
Create a plan. Once you assess the needs of your employees, what will it take to put them into place? What is your budget? What is the level of commitment from key company leaders? How will you determine success? These are all questions that need to be addressed to start the framework of your program.
Get people involved! Now the real work starts. You’ve developed a program, but how do you increase participation? Create a marketing plan, recruit wellness ambassadors, determine incentives and coordinate with department managers to help ensure their employees have the time and resources they need to take advantage of program offerings.
Ask for constant feedback. Successful wellness programs are constantly adjusting to meet the needs of their employees. Survey data and enlisting the help of wellness committees and ambassadors can provide a steady stream of necessary information to keep your program on track.
Change is good. Adapting to the ever-changing needs of your employees is crucial to program success. Combining key data points with employee and manager feedback will lead to the advancement of your program.
With so many employers beginning to understand the need for quality wellness programming, it is important to enlist the help of industry leaders with a proven track record of success. Curtis Health has been helping individuals and companies improve the health of their workforce for over thirty years. Contact us today to find out how we can help you!
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Curtis Health Is Partnering With Kintec: Footwear + Orthotics
Kintec is offering all Curtis clients (including friends and family) expert shoe fitting to best suit your needs at a 15% discount on regular price footwear.
