Well Leaders: Involving the Right People

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 Toni Sperlbaum, CWWPM, CHWC, Vice President of Sales & Marketing

When a company implements a wellness program, many program administrators are very used to hearing that the promotion and support for this program needs to come from the top down in order for it to be successful.  While this is true, it’s not the entire story.  Each culture and logistics of the company has a role in how this plays out, but who could be more important than your CEO, CFO, HR team, and other key executives?  Middle Management.

If your CEO sends a letter home to employees encouraging their participation, their message is in your newsletter and on a flyer in the break room, that’s great.  But how much time do your employees actually spend with the CEO?  What is their level of trust of your CEO (another topic out of my expertise!)?  While in a perfect corporate world, the answers here would be “a lot of time!” and “a lot of trust!”, it’s just not reality.  Employees are spending a majority of their time in their own departments with their direct supervisors.  If those middle managers are not buying in to the program, neither will their employees!

We encourage you to host separate meetings with your management team, even one-on-one perhaps, to get their buy in and almost most importantly, their commitment to participating themselves.  Setting the example is half of the message!  Consider running special challenges or programs just for them.  Highlighting in a newsletter “Healthy Leaders” and showing what they have accomplished, or the results of your WellLeader Challenge.  Communication is also huge.  In many companies, the main route of communicating all of the fantastic programs you have going simply aren’t reaching all employees.  Your middle managers are the key.

Going Beyond Diet and Exercise

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 Toni Sperlbaum, CWWPM, CHWC, Vice President of Sales & Marketing

When you think of the term “wellness program”, the first thing that often comes to mind when it comes to programming are diet and exercise.  More and more, however, we are seeing a more whole-person wellness movement in the field which includes not only diet and exercise, but many other factors such as financial wellness, stress management, ergonomics, spiritual wellness, and much more.

September is National Yoga Month, which means it’s the perfect time to offer onsite yoga classes at your facility or at least provide local resources and information to your members.  Luckily, yoga hits two birds with one stone.  Many yogis see their practice as their own personal escape, connecting deeply to their core values and philosophy.  It also combines physical postures, breathing exercises, meditation and stress relief.  Seventy seven percent of people report regularly experience physical symptoms caused by stress, and those who participate in yoga report reducing stress levels.

Outside of the mental benefits, no one can deny that yoga is a better workout than seems to those who haven’t done it before!  Not only does it improve flexibility, strength, and muscle tone, one 2011 study showed that 12 weekly yoga classes resulted in better function than usual medical care in adults with chronic or recurring low-back pain.  What this means for your health plan is less doctor or physical therapy visits!   It has also shown to reduce cholesterol and blood pressure, improve respiration and energy, and reduce cardiovascular disease. It’s really a win-win.

If you’re not a big fan of yoga, or feel you are unable to host a class onsite for whatever reason, I encourage you to put out a Deep Breathing, Meditation,  at-home yoga challenge to your members, or even a Lunch & Learn seminar regarding some of these topics.  As you can see from the few benefits I sited above (there are many more!), mental and emotional wellness are just as important as diet and exercise.  That makes healthier, happier, more productive, and lower cost employees.

Namaste.

Superman, The Hulk, The Flash, Mr. Fantastic & He-Man walk into a Gym……

   Ryan Hall  MS, CSCS, Wellness Coordinator

Superman, The Hulk, The Flash, Mr. Fantastic & He-Man walk into a gym…stop me if you have heard this one!  You’re probably wondering where I’m going with this.  Sit tight as I drop a little superhero analogy on you.  First off, a little comic book background on our subjects:

Superman (Muscular Endurance):  As the saying goes – “Faster than a speeding bullet. More powerful than a locomotive. Able to leap tall buildings in a single bound…nanana…it’s Superman!” With this intro behind us, Superman represents all that is seen as muscular endurance; speed, strength and power.

Hulk (Muscular Strength): The green giant with the strength to destroy buildings, throw a tank and pretty much put any power lifter to shame. I don’t know of a better epitome of muscular strength in the comic world.

Flash (Cardiovascular Endurance): Does this one really need any explanation? With the ability to move, think and react at light speeds as well as having superhuman endurance that allows him the ability to run incredible distances, there is no one better to represent cardiovascular endurance.

Mr. Fantastic (Flexibility): Some of you may be wondering who this one is, think Fantastic 4. Mr. Fantastic has the ability to stretch his body like a giant rubber band, i.e. he’s very flexible.

He-man (Body Composition):  Think Arnold Schwarzenegger in a loin cloth at his peak.  Yeah, that’s He-Man.  Not to mention the superhuman strength and speed.

Okay, introductions out of the way I’ll get to the point. My question to you is: who do you want to be? In other words, what is your goal? Too many people start off an exercise routine not knowing what they really want. They want to lose weight, get stronger, bulk up their muscle mass and be able to run a half marathon.  That all sounds fine and dandy, but you have too many contradicting factors.  You can’t bulk up and lean out at the same time.  It’s incredibly hard to build serious muscle mass and train for cardiovascular endurance.  And not to mention become a yoga master and dead lift 600 pounds.  The way you train needs to match what your goals are.

If you are looking to gain muscle mass and you are starting off as a scrawny 6 ft – 175 lbs, you will probably need to go through a bulking process where you are consuming extremely high amounts of calories and limiting your cardiovascular exercise in order to gain not only muscle, but some excess fat in order to push heavy enough weight to make the muscles grow.  You say you want to get faster and run a marathon?  You should probably skip max dead lift day.  Training the muscles to be able to work hard for long periods of time is your strategy.  Think lots and lots of lunges and core work.  You want that rock hard six-pack?  Nutrition should be your first thought, but moderately heavy weight coupled with moderate intensity cardiovascular exercise is your route.  And it is really hard to pull off a Handstand Scorpion Pose (yoga – look it up) if your traps, shoulders and biceps are so large that you can’t scratch the back of your own neck.

My advice here is to have a goal in mind before you step foot in the gym. Think long and hard, do you want to lose that spare tire?  Look good in a bikini?  Sculpt that chest and back?  Bench press 450 & Squat 600?  Are you thinking you’d like to try your hand at a marathon or triathlon?  Or do you just want to be Batman?  That’s my goal, just be Batman!

Batman (All Around Bad***): But wait, wouldn’t Superman embody this description? The answer is yes, except for the fact that he is not human and Batman is just like the rest of us. No special powers, no magical abilities, just grit, determination and looks good in a spandex suit.

The Holiday Weigh In

 

Nicole Griswold, CHWC, Wellness Coordinator

Did you know that on average, Americans gain 6lbs over the holiday season? With the inevitable downward winter weather spiral and the overwhelming amounts of glorious foods and treats, it’s easy to throw on the extra pounds. I’m a pretty big advocate of treating yourself and allowing the occasional indulgence, especially during the holidays. Thanksgiving, Christmas, and the New Year are times to celebrate, relax with family, and have a few extra drinks. Everyone has their weakness when it comes to the yummy temptations lingering in the kitchen so here are a couple tricks to enjoy yourself but not overdo it.

  1. Portions! This is easily the biggest issue for most people – not even during the holidays. How many times do re-load your plate? Two or three more times? Try eating one plate and waiting 20 minutes. Are you still hungry? Do you still really want more?
    • Use a smaller plate as opposed to a full size dinner plate. Load it up! You’ll be looking at a plate just full of delicious food. Yes, there is less food there but it appears like you have just as much.
    • Still tempted for more? As soon as you’re finished with your original plate, get up and rinse it in the sink. No more plate = no more food.
  2. Desserts! So much pie. How many different desserts does your family have available and how many different kinds of dessert ends up on your plate? Contrary to popular belief, you actually are not required to try every single dessert available. Pick your favorite and leave the rest. Maybe have a bite or two of something else later on.
  3. Pre-Dinner Snacks – Often times there are plates of mini appetizers scattered about. You see it, you eat it. Your socializing, maybe have a glass of wine, and before you know it you’ve snacked enough to not even be hungry for dinner. Is that cracker with cheese on it that exciting? A good rule of thumb here is to not go into the event starving. Have breakfast, drink some extra water, and you won’t be tempted to load up on the finger foods.
  4. Drinking – Watching the Lions lose on Thanksgiving day as well as a handful of Christmas parties on the calendar, it’s pretty obvious that you’ll drinking a bit more than usual. If you’re trying to watch the calories, grab a lighter beer, a glass of red wine, or a clear liquor like vodka or gin.
  5. Buddy Up – A great way to find some accountability in these situations is to tell someone ahead of time what your plan is. Tell your spouse, a family member, or friend that you are trying to watch how much you’ll be eating. There is a chance you’ll start caving in the temptation of extra food or sweets and it’s nice to have someone there to lovingly slap your hand away.