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 Definition of Healthy

Nicole Griswold, CHWC, Wellness Coordinator

What is your definition of ‘healthy?’ Give someone a topic that is considered healthy and I guarantee they will come up with a statement (even if it’s factual or not!) as to why it isn’t good for you.  Over the weekend, I had an epiphany; as a society, we will do whatever it takes to come up with a reason why something is unhealthy. Anything! With so many studies, opinions, and fads out there these days, we are able to find someone or something that will give a reason as to why something is unhealthy.

I’ll give a few examples. These are actual examples that I have heard through health coaching in corporate wellness, personal conversations, and social media.

  1. Avid runners have such horrible knee and joint issues. It just wrecks their body!
  2. Apples are bad for you because they contain sugar.
  3. Vitamins are a waste. They’re not as natural and effective as food sources.
  4. The fresh produce at the grocery store was picked past it’s prime ripeness, so it’s really lacking nutrients.
  5. That chicken isn’t good for you because it’s been processed.
  6. Going for a walk doesn’t burn that many calories, so it’ just a waste of time.
  7.  I had to take some broccoli off my plate so I wouldn’t go over my carb count.

What do you think? Do you agree with the above statements? I believe this trend has a lot to do with our underlying psychological instinct to achieve perfect health on top of our constant ability to produce excuses and reasoning as to why most of us are not healthy. Kind of like a “I do these healthy things but they don’t work because of *excuse* so you can’t blame me” type statement.

My two cents – Don’t overthink what you know is good for you. Don’t believe everything you hear. Educate yourself. Focus on the positives. Don’t compare your state of health to others. Create your own definition of healthy!

Nutrition & Wellness Programming

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

Wellness programs and their education components are often built on two primary staples: diet and exercise.  Exercise is relatively easy to program (and easy to understand from an employee’s perspective). But when it comes to nutrition, there is an incredible amount of conflict even within the professional world of physicians, scientists, dietitians, and experts, it’s no wonder the “normal person” is confused and that the national obesity rate is rising above and beyond 35% in the United States.

March is National Nutrition Month.  It’s the perfect time to hone in on these programs and hear from the experts (us!) on delivering effective and affordable nutrition programs to reach members.  Especially when weight loss is 80% proper nutrition and only 20% physical activity, it’s an imperative focus for an employer and should be a part of your wellness programming.

Here are our top 5 most popular nutrition programs:

  1. Educational Seminars – a fan favorite of our clients is “Mythbusting: Nutrition Edition” and “Healthy Cooking Live Demo”.  Provide a month-long challenge after the class in order to put to practice the different topics discussed in the class.
    “Tell me and I forget.  Teach me and I remember.  Involve me and I learn.” – Benjamin Franklin
  2. MENTAL HEALTH! – Not always an obvious thought, but in our experience, most of our members’ struggle with their food intake directly relates to stress, time management, work-life balance, and financial restrictions.  Designing programs that can pinpoint THESE issues will have a direct correlation to nutrition.
  3. Challenge – Seems obvious, as wellness programs LOVE challenges.  But it is for good reason, as challenges both involve employees and promote friendly workplace competition that truly is a drive for some members.  A good challenge will encourage employees to meet their goals, not “be the MOST healthy”.  It will also reward goal meeting each week and will have a different focus area each week (count your calories, eat foods with 5 or less ingredients or that you can pronounce, track your fiber grams, eat 5 servings of fruits and vegetables, etc.).
  4. Web Portal – Trackers, social accountability aspect – We’ve seen the power of the digital world through the rise of Social Media.  Using a web portal where employees can keep a food diary, share with a coach, and share their favorite recipes, exercise progress, funny and encouraging memes, and more on a social network within the portal.
  5. 1-on-1 Coaching – Speaking of coaching, the most tailored, effective programming you can do is provide your members the opportunity to talk to someone who will provide them with the accountability, the encouragement, and proper guidance to successful goal setting.