Rethinking the Company Gym
Maybe it is time to rethink the company gym. Despite the good intentions of the business owner, CEO, or individual taking the initiative to increase workplace wellness, dropping thousands of dollars on gym equipment for employees is...well...most of the time just a huge waste of money.
Now, don’t get me wrong, a gym anywhere is a good thing. And mostly, we can assume that employers are genuinely concerned for the welfare of their employees; it is also true that a happy worker is indeed a productive worker.
While most employers have great intentions when creating their companies gym, others are just looking to check off a box for legal or positive PR reasons. Yes, opening a gym can provide positive press for a corporate entity--the money spent can then be written off as a measurable donation for workplace wellbeing even though, for the most part, the equipment gathers cobwebs.
This all begs the questions though: why aren't employees using this new “state of the art” gym and why drop the money on something that isn’t guaranteed to work? It seems too big a financial risk to undertake for meagre results. And think about this: when spending the money on expensive gym equipment, what happens when employees aren’t motivated to change, get injured on the job because an on-site fitness expert was never hired? The answer: unproductive workers, expensive legal liabilities, workers’ compensation claims, and missed time.
Injuries are bound to happen when there is no one correcting form or keeping a watchful eye. And without a reliable fitness expert, who will be there to direct workouts or motivate employees to really workout instead of falling asleep at the treadmill? No one.
That’s the tradeoff for most company gyms. Yes, for the few who actually do utilize the equipment, they can experience very positive, morale-boosting results. What if you could get those great results while spending a fraction of the price? What if these results can be replicated with just an open space, a fitness professional, a mat, some resistance bands, and their own body weight? All it takes is for willing employees to show up and apply themselves, and the same sort of benefits can be obtained. These benefits range from better attention and focus during a shift to the collective reduction of absenteeism and sick-leave. We’ve found that the success rate of the program significantly increases when an investment is made in firing a Human Performance Professional and team to spearhead various Injury Prevention techniques, workouts, provide some excitement, and motivate those who have already spent a lot of energy working their jobs. With this dynamic you skip the expensive gym equipment and get a personalized, highly-varied solution.
To review, the people need to come first; and often, corporate and company gyms don’t offer the one-on-one experience that many people need to stay properly engaged. So, instead of wasting money on expensive equipment, consider contacting us about our program, Work Force Strong.
We can guarantee that your money will be spent wisely and effectively at a fraction of the cost it would take to invest in expensive equipment. Trust us, it will resonate much more to your employees if you extend financial resources to their personal wellbeing. And this in turn will save you more money. For injury prevention, higher productivity, reduced healthcare costs and workers’ compensation claims, get in touch with a Work Force Strong team member today!
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5 Ways to Achieve Your Goals
Establish a clear-cut goal. This is the “what” of your aspirations. This seems very obvious, but it is a very common thing to overlook. Often, we harbor shallow ambitions about success. Instead of sitting down and thinking “what does success look like to me, personally?” we say vague things like, “I want to be successful and achieve my dreams.” That’s great, there probably isn’t a single person alive that doesn’t want to be successful, but what does that mean to you personally? What are your dreams and goals? Does successful mean you want to be able to finish a marathon or just look great at the beach? Really sit down and figure out what it is exactly you want to accomplish and stay consistent. If you don’t know where you are going, you will never get “there”.
Establish the “why”. After you have established the “what” of your aspirations, you then need to dig deeper and search for the reasons why you are working towards your goal. To keep yourself on the right track, the reasons why you are trying to achieve your goals is an important anchor for your overall success. When times get tough (as they inevitably will), having a failsafe in place for your overall aspirations is a smart thing to do. Just think about it and ask yourself, “who am I doing this for?” It could be for yourself, your family, or spouse. Or even all three. As long as you can quickly remind yourself during adversity that your goals are bigger than comfort and rest. In summary, to achieve your goals, you need to rely on the “why” you are doing it in the first place.
Get comfortable being uncomfortable. Don your suit of armor and invite the events and activities that make you uncomfortable. If you need to get a workout in, but you know you are going to be busy until well after the gym has closed, get up bright and early and get your workout in. It might seem impossible at first, and your brain and body will fight you every step of the way, but eventually it will become routine. If your decisions are dictated by your desire to be comfortable, you will never do extraordinary things. Start small and work your way up. Learn to Invite discomfort into your lives!
Invest in yourself. You wouldn’t expect to be great at golf without first taking lessons or investing the time in your swing. You also can’t expect to become fit, achieve perfect form, and motivate yourself from square one without a fitness professional to coach you through the process. Again, invest in yourself. You can save a lot of headache, time, and hardship by seeking out help and expert instruction. If your Planet Fitness membership is draining your bank account, and you have nothing to show for it, get off that hamster wheel and consider reinvesting the money in yourself.
Lastly, be positive. There is nothing more important than learning how to cultivate positivity in the face of adversity. Just because we are working extremely hard to stay fit and become successful, doesn’t mean that we have to adopt a stoic, long-suffering personality. We don’t have to harden up and toughen up to the point where we become negative and cynical; instead, looking towards positivity should be the long-term goal to supplement our ambitions. We should also hang around positive people. The company we keep really does either bring us down or uplift us. It is our choice to hang around with people who will help us achieve a baseline positivity from which we can learn to build from. Also, audiobooks and self-help books are a great way to frame our thoughts and mindsets in a positive way.
Two Additional Quick Tips for Achieving Success:
Give yourself at least 90 days to start seeing results in your training. The process is really gradual, so you won’t notice improvements right away; but when you do, it compounds and snowballs and you won’t want to stop.
And stop comparing yourself to others. Worry about you, be positive, and remember that most people are worrying about themselves in fitness classes. They aren’t judging you or sizing you up; relax and focus on yourself and you will love where that effort takes you.
Checkout our video version HERE
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Life Hack: Eat What You Want Over The Holidays Without Stress
To listen to our very first podcast, Click HERE!
Click HERE to Try this 30-minute Total Body Calorie Torcher Demonstrated by our phenomenal Fitness Professional, Kayla Radliff!
Uh oh, the holidays are here! Are you stressing about the Holidays and overeating?
Stats show that unhealthy holiday eating usually extends from October up until the New Year. But don’t fret! Other stats have shown that a lot of concern about holiday weight gain is often overstated due to self-reporting and confusion over bloating and glycogen storage, among many other reasons.
But with that being said, there are many people who can gain excess weight and have a hard time shaking it off for many months. The good news is that with enough mindfulness, holiday delicacies can be enjoyed, and weight and wellness can also be maintained. There is no need for fasting or draconian dieting methods!
Enjoy the yams, stuffing, turkey, and pie for Thanksgiving. And for Christmas, have your cookies and ham! To do this guilt-free, and to achieve a balance between mindfulness and indulgence, there are two key components to focus on:
1. Exercise --before or after your meal--to justify your increased caloric consumption.
2. Practice mindful eating in order to find balance and fully enjoy your meals.
(1) Work Hard, Play Hard
It is not necessary to stress out during the holidays. You have enough to worry about as it is: with hosting a large family, travels, or even just the stress of cooking for that unruly stampede of relatives set to be unleashed on your house. Let’s keep it simple then!
To earn your right to indulge, and to not stress about consuming too many calories, simply exercise enough to counteract the extra foods you wouldn’t have normally consumed. Again, it’s simple. Don’t micromanage the calories and don’t stress yourself out during the holiday times; just make the time to exercise before Turkey Day and Christmas.
Once you have done this and have earned it through the effort you put forth during your workout, then you will truly feel content about eating a bit more than usual.
Click Here to Try this 30-minute Total Body Calorie Torcher Demonstrated by our phenomenal Fitness Professional, Kayla Radliff!
(2) Mindful Eating
Have you ever eaten a meal so quickly that you didn’t really savor the tastes of each food? Do you eat your lunch at your desk while continuing to check tasks off of your “To Do” list? During past holiday seasons, maybe you have been very restrictive about the food you eat, which just leads to a feeling of deprivation and stronger cravings. Practicing mindful eating is something that could be very helpful, especially during the holiday season when food seems to be at the center of every gathering.
Mindfulness means to be present, in any given moment, in order to observe one’s physical, mental and emotional experiences. Not only is it important to eat in order to fuel your body, but food is also supposed to be pleasurable. Slow down the process of eating: taste each bite, spend a longer time chewing and notice the texture of your food, notice how this food feels in your body, and how it affects your mood. Rather than depriving yourself of a food you love, take a smaller portion and really enjoy the experience of eating it. And once the holidays are over, get right back on track!
Make sure to exercise and be mindful! We at Fitness Artist wish you the best!
You Should Get a Personal Trainer...Just Saying
You should definitely consider getting a personal trainer!
Think about it: New Year's resolutions are just on the horizon--not to mention we have Thanksgiving turkey and pie to contend with--so why not be as proactive as possible this year? Instead of last-minute personal trainer searching, get in the swing of things a couple months before every “resolutioner” and their grandma start piling into the gym.
And if you have already done the kind service of adopting a stray personal trainer, perhaps one who was wandering around aimlessly, with loose coins jingling around in an empty protein shaker, we applaud you. You probably already know the many benefits of having a personal trainer and are reaping the rewards every session. But for those who want convincing, here are the 6 biggest reasons you should hire one!
1. Form Check! For our own safety, we need to perform movements in the most biomechanically advantageous ways. This prevents injuries and means we get the most efficient workout. It also limits muscle imbalances. For example, let’s say you favor one side during squats. You don’t even realize it, but you are going to be asymmetrical in build and strength if never corrected. Plus, you run the risk of injury and of inefficiency i.e. every rep will be harder than it needs to be. A personal trainer is your guide for safe, symmetrical, and proper lifting. They provide an invaluable service in this department.
2. Motivation! Yes, even on days when you don’t want to lift, your trainer will push you to perform. And although it probably only sounds good on paper, having a strong support system in place with another individual is what it’s all about. Not to mention, you will be stronger with someone by your side, cheering you on and pushing you to perform your heart out. Never underestimate the power of motivation!
3. A Friendship! Count on it. Personal trainers are friendly and will become invested in your journey. And the relationship you share with your personal trainer will only grow stronger. Personal trainers also provide the type of friendship you might need whenever you aren’t pushing yourself as hard as you could be in the gym. You’d be surprised at how deep a friendship you can form with the right trainer.
4. Accountability/Focus! Think about this one: you are investing in your own personal development. You care about your own wellbeing enough to drop the cash on hiring someone to help you along your fitness path. There is a considerable amount of accountability in this type of personal trainer/client dynamic. If you keep missing classes, you will feel the sting of wasted money, in addition to the disappointment of your trainer. Hiring a personal trainer also brings focus that you wouldn’t normally have working out by yourself. Distractions happen and your workout programs can get a little hit-or-miss when you are left to your own devices. A trainer will bring a consistent workout full of efficiency and focus.
5. An Exclusive Experience! The great things about getting a personal trainer is that you can choose to get private sessions. Instead of having to deal with a crowded gym full of ooglers and machine-hoggers, you can get a more one-on-one experience with a personal trainer. And that sounds like a great option to have!
6. Results! Let’s face it! All this sounds great, but if you don’t see results, why train? It’s important to have a coach who can help you craft together a plan that gets you the results that you're seeking. Hiring a personal trainer who plans workouts centered around efficiency and your goals is a must. After all, you desire to get to the new you as fast and safe as possible, right?
Two Versions of the 80/20 Rule Explained
Written by Kristen and Travis Gil
This article is going to briefly explain the 80/20 rule as it pertains to both nutrition and one’s overall fitness. To start, let’s explore the nutritional side of the concept!
The principle at play here is that one should eat “clean” 80% of the time, and the other 20% can consist of anything (within reason). Now, what is meant by eating clean? This means that your diet should be high in vegetables, fruits, lean proteins, healthy carbs and any other food that isn’t processed.
To not eat clean is, you guessed it, to eat “dirty”. Eating dirty means you are hitting up the burger joint on the way home from work, or finding every excuse to taste-test your famous Philly cheese steak recipe. But come on, we all need to indulge every now and then, right? Absolutely!
If we apply the 80/20 to a standard, 7-day week: 80% of 7 is a little over 5 ½ days of clean eating. And then, essentially, the rest of the time you are allowed to eat whatever you want. That means you have multiple meals you can devote towards eating out, desserts, or high-sodium foods. Of course this all depends on any dietary restrictions you may have, as well as any existing health conditions. And while we are on the topic, it might be best to spread the 20% free-for-all throughout the week. Let’s say, eat at a restaurant for a couple of meals, once on Monday and another on Friday, and then go out to ice cream on Sunday (as an example). And of course, the rest of your energy should be devoted towards eating the proper amounts of healthy foods.
Now, this is just one of the facets of the 80/20 rule, but there is another that is just as important. Basically, when it comes to one’s overall level of fitness, 80% of your total results will come from diet alone. This means that your diet can make or break your overall fitness goals. The other 20%? That has to do with working out/proper rest and recovery. So, the means for achieving your fitness goals largely hinge on the quality of your diet. Don't waste a great workout!
The problem though is just how difficult it can be to stringently follow a structured diet on one’s own. It is not impossible by any means, but the best intentions of following the 80/20 rule can quickly become derailed. Soon, the 80/20 guideline can begin to look more like a 50/50 rule. Heads = ice cream. Tails = celery.
Avoiding these types of slip-ups are certainly tough. And it is definitely much easier when one has a helping hand when trying to follow a diet or nutrition program.
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