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Work Longer and Stronger: The Benefit of Corporate Wellness Programs

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Studies show that healthy employees are both happier and more productive. Exercise and a nutritious diet can help your employees manage stress, feel more energized, and stay more focused during the day.

Among other things, the World Health Organization notes that Corporate Wellness Programs:

Decrease Health Care Costs

“Every dollar spent on Wellness Programs saves three dollars in medical costs.”

Boost Morale and Productivity

“Workplace Fitness Programs increase productivity up to 52%.”

Reduce Absenteeism

“Workplace Fitness Programs reduce short term sick leave by 32%.”

 Are you ready to improve the health and well-being of your employees? Contact our clubs directly to find out about group discounts!

Holiday Health: How to Stay Slim During the Holidays

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The holidays are here and it’s time to begin feasting. Gaining those extra holiday pounds is inevitable, right? Wrong. With discipline and a little planning, you can enjoy the holiday season without adding extra inches to your waistline. Here are some holiday health tips to help you stay fit during the holidays.

Portion Control. Portion control is one of the most important things to keep in mind, not only during the holidays, but all year round. But eating healthy doesn’t mean you can’t enjoy your meal! But remember, all things in moderation. Try using smaller plates, bowls, and spoons. You will automatically put less on your plate initially and will have to think twice before heading back to the table for more.

Be Smart with Leftovers. All those leftovers can be a temptation long after the party is finished. Try breaking leftovers down into portion sized containers instead of one big container in the fridge. It will help you keep your resolve to control your portion size. Sending your guest home with leftovers is a great way to share the holiday goodies while ensuring that no one ends up with too much of a good thing.

Manage Snacking. Never eat anything directly out of the original package or container. Why? It is much harder to monitor how much you’ve had. It is easy to give into the temptation to grab a cookie here or take an extra roll or two there, but snacking haphazardly throughout the day causes those calories to add up without your realizing it. Eating small meals throughout the day is healthy, but make sure you are conscious of what you are eating. Always measure out what you want onto a plate or into bowl and sit down at the table to eat it.

Be a Picky Eater. Holiday parties and dinners always have dozens of delicious items to choose from. But it is important that you do just that- choose what it is you really want. Take a look at the options and then decide what it is you really want. If you realize that you want to try everything, take a very small sampling of each item, rather than a portion of each individual item. Decide how big you want your overall portion to be and break down what you put on your plate accordingly. Choosing your treats wisely will not only help you keep off those extra calories, it will likely increase your enjoyment what you’ve chosen as well.

Stay Active. The holiday season is notoriously busy. It is easy to let your exercise routine slip- but don’t let it! Even if you don’t have time to fit in your normal workouts, be sure to stay active. Go for a walk, play a Thanksgiving game of football- even parking your car at the far end of the parking lot of the mall or the grocery store can help you keep your body going during this busy time of year.

Manage Stress. One of the reasons we tend to overeat is due to stress. Learn to recognize when you are eating because you’re hungry and when you are eating because you are stressed. When you identify these habits, then learn to manage your stress in other ways. This is another reason to keep up your exercise routine. Physical activity is a proven stress reliever! So the next time you reach for that extra helping or those snacks to deal with your stress, get up and do something else instead. Why not take an hour and hit the gym? You’ll be amazed at how much better you’ll feel. Even a brisk 5 or 10 minute walk on your lunch break will help immensely.

The most important thing you can do to stay healthy during the holiday season is decide to decide. Making a commitment to your health now will make all the difference in the months to come.

A Personal Trainer: Your Personal Fitness Coach!

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Working with a personal trainer is a fantastic way to ensure that you are getting the most out of your workout time.  Here are just a couple of reasons why:

Certified trainers are equipped with the knowledge and skills to help you get the most out of your workouts.  They are experts in the fields of fitness and weight loss and are the best people to help you if you need help creating a dynamic, effective workout plan.  Trainers create a safe, efficient program that is tailored specifically for you!  Whether you are new to an exercise or you are working to improve your skills in a certain area, a personal trainer is your ultimate coach.

Personal trainers are great motivators.  Not only can they can help you create a great fitness routine, they are there to keep you energized and excited as well.  They will always be cheering for you as you work to achieve your goals.

Trainers are also great for helping you break through plateaus and can help prevent you from getting bored with an exercise.  It is easy to fall into a rut when working out alone, but a personal trainer can see the big picture and will help keep you on the road to success.

Working your body correctly prevents injury and ensures that you are getting the maximum benefit from your exercise.  Not only do trainers help you understand how to work your body effectively, they also teach you how to listen to your body so you can prevent injury.  Working with a trainer teaches you how to work out safely and efficiently and gives you the tools to create your own workout routines.

Here’s what our members are saying about personal training:

“Doug showed me the way to fitness and a much better way of life. He worked with me educating me about diet, nutrition, weight training, and cardio….  Without Doug, I don’t believe I would be in the position and physique I am now…  I now enjoy a better quality of life and am a better father for my kids and better husband for my wife. At forty-one years old, I am doing things I never imagined like regularly running 5k’s, 10k’s, riding 40 or 50 miles on the bike and enjoying every minute of it.”          Brett

“I started working with Jonathan in April.  Everything from that point on has been a total change for the positive.  I actually look forward to my training sessions.  He is very knowledgeable without killing me too much detail…. The workouts are always a challenge, but I have fun while working out. He pushes me without pushing too far. I have lost weight and continue losing weight and inches. My old clothes are too big and I am very motivated to continue working out.  Best of all, I feel great!!”          Paula

“I have been dealing with a health issue, which demanded I lose weight and get in overall better shape.  After only four months working with Garrett, I was able to lose 25 pounds and begin to see positive results of my strength and cardio training.  My doctors were extremely impressed with my weight loss and steady drop in blood pressure.  Since beginning at Just Fitness, my doctors have taken me completely off of two medications and have reduced my dosage on two others.  I feel better than I have since I was in my 20s.  Garrett provided me with the education, motivation and instruction I needed with respect to which muscle groups to target and why, the motivation to achieve my personal goals and, instruction on how to properly use each specific piece of equipment in the gym…”          Leighton

Exercise is Key to Looking and Feeling Better

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Studies consistently show that regular exercise can help you look and feel better!  Here are some of the reasons why:

Feel better about yourself!  Science has proven that you really do feel better after exercise.  Every time you exercise, there’s a surge in endorphins and enkephalins, the body chemicals that make you feel good!

Decrease your chances of becoming depressed!  Exercise reduces the effects of stress on the body and stimulates the release of chemicals in the brain that affect mood.  One of the best things you can do if you are feeling anxious, depressed, or stressed is exercise- go for a run, hit the gym, or find a great fitness class and work off your worries as you burn off those extra calories!

Sleep well at night!  Exercise not only helps you sleep better at night, it can reduce feelings of fatigue and increase your energy and vitality level throughout the day.

Move around more easily!   Especially as our bodies age, exercise can help us use and maintain maximum function.  Get the most out of life by making physical fitness a part of your daily routine!

Have stronger muscles and bones!  Weight-bearing exercise stimulates the growth of bone cells, increasing bone density.  Thus, exercise is an important way to prevent and help treat osteoporosis.

Stay at or get to a healthy weight!  Exercise is an essential component to managing a healthy weight.  You can find out where you are and how to get where you should be by coming in and getting a free fitness assessment at any of our clubs.

Reduce the risk of heart disease!  The risk of most cardiovascular diseases is reduced by exercise.  Exercise lowers cholesterol and triglycerides while increasing good HDL cholesterol.  It also helps reduce stress, the effects of which are another contributing factor to heart disease.

Have fun, be with friends, and meet new people!  Heading to the gym, joining a fitness class, or simply going for a walk or playing in the park are all ways to have fun while being active.  Grab a friend or two and these activities quickly become a great way to spend time with friends.

However you choose to do it, commit now to making physical fitness a part of your life.  The benefits are well worth the effort!  Make time every day to get up and get moving!