TC Fit is excited to welcome personal trainer, Dustin Burgemeister! Learn more about Dustin's experience here.
TC Fit is excited to welcome new group fitness instructor, Lauren Cookle! Learn more about Lauren's experience here.
TC Fit hires educated, energetic, new and experienced, wellness professionals. As a small company, we mold the position to meet the needs of our valued contractors and employees. Schedules, roles, responsibilities, and opportunities for professional growth are established based on the strengths of each team member. We are accepting candidates with wellness specialties, as well as offering unique opportunities to combine massage therapy, group fitness, personal training, and wellness promotion skills all in one workplace. We are an inclusive employer. TC Fit's family-like team is supportive and flexible. Give us a shout! We'd love to hear about your wellness career goals and explore the possibility of working together. Contact info@tcfit.com.
Immediate openings include:
About TC Fit
TC Fit is a Minneapolis-based company offering wellness programming in corporations and physical therapy offices throughout the Twin Cities. We are a collaborative team of professionals including physical therapists, personal trainers, group fitness instructors and massage therapists. Together we offer high-quality customizable programming. Our services are client-focused, educational, and comprehensive. From corporate employees to athlete, from injury prevention to rehab and performance training, we match clients with the services to best meet their personal needs.
Massage appointment openings on MindBody/TC Fit or email massage@tcfit.com.
View Kathleen's complete bio here.
Meet Massage Therapist Kathleen Pender. She is joining the TC Fit team this month and accepting appointments on Tuesdays at Motion St. Paul!
Plus, give your body some post-Thanksgiving pampering with a $20 discount on services with Kathleen on Nov 29th and services with Andrea on Dec 1st!
During this holiday season TC Fit invites you to take a moment to breathe, move, and be grateful. This yoga class, taking place at Motion Minnetonka features a focus on calming and grounding poses, aims to help you get in touch with the energy of gratitude. All fitness levels welcome.
Gratitude Yoga class is free to participate. Suggested donation of $10, all proceeds benefiting Second Harvest Heartland. Cash, check, or credit accepted at the event.
Space is limited. Scan the QR code below or click here to register.
NOW is a great time to commit to fit!
TC Fit personal trainer Kristy Bendzick has appointment openings at Motion St. Paul and Motion Minnetonka!
Schedule on Mindbody/TCFit or contact KristyB@tcfit.com.
Just launched, the June, July and August group fitness schedule! Including strength and low impact class options to supplement your outdoor activities. The TC Fit team looks forward to supporting your fitness goals. Send us an email or stop by to ask your workout questions or just say “hi,” we’d love to see your summer tan!
TC Fit certified and experienced professionals meet you at your fitness level. Scheduled, training sessions are a great tool for workout accountability or a push to take your workout to the next level. Take advantage of the new client training package, learn more here.
TC Fit is excited to welcome Kristy Bendzick to the wellness team!
Join Kristy for virtual classes view the full class schedule here. Or schedule personal training on MindBody/TCFit.
Get Your MOVE on!
Three...two...one...Happy New Year! It’s time to get our move on! Whether you are starting a new routine or kicking your regular workout into high gear, TC Fit classes and events are a great way to get moving in 2022. While our website is under construction checkout the latest class updates, instructor bios, register for class and calendar reminders on the MindBody/TC Fit website. Or download the MindBody app and search "TC Fit, Minneapolis."
Virtual Fitness Classes, January and February
NEW class Zoom ID for 2022
See you in class!
Make the most of your summer movement during June’s sun-sational fitness events! Jumpstart your workout motivation with TC Fit virtual personal training discounts, free summer solstice virtual yoga, and fitness forum events. All fitness levels welcome!
Have you participated in a TC Fit virtual event? We’d love to hear your feedback. Take a short survey here or submit your suggestions and questions to Fitness.Center@genmills.com.
Adding fitness to your calendar is the best way to fit in fitness and create the habit! Review and link to these upcoming TC Fit virtual classes and forum events happening this month. If you’re seeking a workout format or fitness event we’re missing, we’d love to hear from you. Submit questions and comments to info@tcfit.com.
If you can’t join for the scheduled event submit your questions in advance at info@tcfit.com, then check out the replays posted at this Q&A Forums playlist link.
Pack the snow boots in storage and dust off the athletic shoes! This month’s TC Fit virtual fitness events invite you to exercise indoors and out. April opens with a celebratory Fitness Jam and 14-day workout challenge to help you Slay Your Spring with movement. Mid-month join the Spring Training Fitness Forum to learn more about setting the pace for outdoor fitness and lacing-up new workout shoes. Then close the month with a modified spring break fitness schedule before we roll out fresh fitness opportunities for May!
Daily live-stream classes Monday through Thursday.
Spring Fitness Jam, April 5th @ 11am. Grab your dumbbells and fitness mat for this 45-minute, team-teaching event focusing on cardio, strength, and core!
Props, gather up your home fitness equipment for these highlighted prop classes.
Music Matters, Pump up the jams during these live-only classes
Ramp-up your exercise for a 14-day fitness blast. The two-week workout plan offers a balanced mix of strength, cardio and stretch challenging you to advance your fitness level. View the full challenge and learn more here.
Join the TC Fit pros for these 25-minute, open forum events. You bring the questions; we bring the answers. Event access links available on the TCFit virtual events page.
We want to hear from you! Send your questions and comments to the fitness team at info@tcfit.com.
March offers a buffed-up, movement-packed schedule of virtual fitness events! Check out the highlighted classes, mat-ness and forums or view the calendar below to see it all at a glance!
We want to hear from you! Send your questions and comments to the fitness team at info@tcfit.com.
February is a great month to share your exercise minutes. Exercising with others can ramp-up the intensity, accountability and the fun! Join the TC Fit team for live-stream events, we’ve saved you a spot in class! Or schedule a heart-healthy workout date when you and your valentine buddy can complete a recorded class together. Share the sweat this month with these February fitness events:
Fitness Forums are hosted by the TC Fit Personal Trainers with an open discussion format, 25-minutes, all fitness levels welcome!
The TC Fit team invites you to hit the “go” button for #FitnessFun21! Activate your resolution at the Fitness Forum: Goal-Setting Pep Rally. Activate your workouts with the new Thursday Cardio Kickboxing class and two, Music Matters classes featuring up-beat music playlists. And activate your workday with two-minute movement breaks during the Cabin Fever Challenge. There’s something for everyone, all fitness levels welcome!
Weekly, free classes. View the full schedule, class descriptions and Zoom info at TCFit.com. Make sure to use the NEW Zoom Passcode: Fitness21.
All class times posed in CST.
Fitness Forums are hosted by the TC Fit Personal Trainers with an open discussion format; 25-minutes, all fitness levels welcome!
Questions? Contact the fitness team at info@TCFit.com
December is a great time to be fit and festive! Deck the halls with side shuffles and walking lunges. We can Namaste-home during Monday Yoga and still be the life of the party when we share a virtual workout with family and friends. Hanukka-crush your core with Wednesday Pilates. Then get mistle toned with Tuesday HITT and Thursday Rock the Body classes. Checking your list twice? Give the gift of home-fitness with healthy gift ideas shared on the TC Fit Facebook page. Snow joke, we look forward to celebrating the holidays with you during these upcoming festive fitness events!
Lift with your legs! The TC Fit team will share safe shoveling techniques and how to save your back tips. Plus guidance for muscle warm-up and recovery for winter weather workouts. If you have a workout or ergonomics wellness question, someone else is likely wondering the same thing! Ask your question or just listen-in for wellness tips and tricks during these live-stream sessions lead by members of the TC Fit team.
A fun holiday themed fitness celebration with pop-hits music for motivation! All fitness levels welcome, modification will be provided for lower intensity. A great class to invite your kids to join you
Weekly classes, each 25-minutes helping you fit-in-fitness! View the full schedule and class descriptions at TCFit.com. All class times posed in CST. Free, all levels welcome!
Mondays
Strong + Stretched; 11:00am
Yoga; 4:30pm
Tuesdays
Bodyweight HIIT; 12:00pm
Bonus Core; 12:25pm-12:35pm
Wednesdays
Pilates; 10:00am
Thursdays
Rock the Top/Bottom; 12:00pm
Fridays
No live classes, try a workout from the TC Fit YouTube Video Library
Now is a great time to review and upgrade your fitness routine. Consider starting with a free Success Session. Use this 20-minute virtual meeting with a TC Fit personal trainer to create a personalized fitness action plan, discuss your exercise history, fitness questions and set guided steps to success. Come as you are, no workout shoes require for this one-on-one discussion.
Seeking workout accountability and customization? Schedule virtual workouts with a certified personal trainer; personal training package discounts available and ask about new-client specials, as low as $25/session. Or try and Small Group Training allowing you to share the sweat ($100/hr.).
View appointment openings and reserve on MindBody/TC Fit and the trainer will send you a MS Teams or Zoom meeting notice.
Gift Certificates! Give the gift of fitness, TC Fit virtual personal training! No shipping wait time! Purchase gift certificates on MindBody/TC Fit.
Happy Holidays from the TC Fit team,
Matt, Michelle, Kelsey and Kendall
Info@TCFit.com
The TC Fit team is immensely grateful for the opportunity to virtually enter your homes and be a part of your fitness program. We strive to offer joy, a mental break and motivation for movement because you are our community and our fitness family. Thank you all for your participation!! From newbies to fitness fanatics, from Minneapolis to around the globe these November fitness events are for you!
Weekly classes, each 25-minutes helping you fit-in-fitness! View the full schedule and class descriptions at TCFit.com. All class times posed in CST. Free, all levels welcome!
A powerhouse workout designed to torch calories and rev your metabolism prior to the big feast! Invite the whole family to participate, all fitness levels welcome.
If you have a wellness question, someone else is likely wondering the same thing! Ask your question or just listen-in for wellness tips and tricks during these live-stream sessions lead by members of the TC Fit team. Ask during the open forum or submit in advance at fitness.center@genmills.com.
Don’t let winter keep you from getting outside to refresh your mental & physical well-being! Join TC Fit personal trainer Michelle Hodapp to hear loads of suggestions to keep you and your family active through the winter months. Pick up an idea for a new outdoor (or indoor) winter activity. Get hints & tips for how to get started. Learn how to stay warm & safe.
Seeking additional fitness events or workout accountability and customization? Schedule virtual workouts with a certified personal trainer; personal training package discounts available and ask about new-client specials, as low as $25/session. Or try and Small Group Training allowing you to share the sweat ($100/hr.). Ready for a health meeting break? Take 10’s, bring a burst of fun and fitness to your next meeting with a movement break lead by a TC Fit fitness specialist. Take 10’s offered virtually on MS Teams and Zoom; pricing as low as $25.
Questions? Contact the fitness team at Info@TCFit.com
Are you thinking about starting a workout routine? Maybe moving from outdoor fitness to workouts inside your home? Are you ready for a mental and physical reset of your current workout program? Consider a virtual meeting with a TC Fit personal trainer to create a personalized fitness action plan! Use this 20-minute meeting to discuss your exercise history, fitness questions and set guided steps to success. Come as you are, no workout shoes require for this one-on-one discussion. View appointment openings and reserve spot on MindBody/TC Fit under the virtual training tab. Once scheduled the trainer will send you a Zoom meeting notice.
If you have a wellness question, someone else is likely wondering the same thing! Ask your question or just listen-in for wellness tips and tricks during these live-stream sessions lead by members of the TC Fit team. Ask during the open forum or submit in advance at info@tcfit.com.
Ghosts, ghouls, goblet squats, oh my! Are you ready for a little Halloween fitness fun? Save the date for these spooktacular fitness classes to get you into the haunted holiday spirit!
Live-stream classes (FREE!)
Weekly classes, each 25-minutes helping you fit-in-fitness! View the full schedule and class descriptions at TCFit.com/Live-stream. All class times posed in CDT.
Seeking additional fitness events or workout accountability and customization? Schedule virtual workouts with a certified personal trainer; virtual personal training package discounts available and ask about new-client specials, as low as $25/session. Or try and Small Group Training allowing you to share the sweat ($100/hr.). Ready for a health meeting break? Take 10’s, bring a burst of fun and fitness to your next meeting with a movement break lead by a TC Fit fitness specialist. Take 10’s offered virtually on MS Teams and Zoom; pricing as low as $25. Learn more by contacting info@tcfit.com.
Join the TC Fit team as we feature September Yoga classes and workout from “Om.” Yoga offers a mental and physical reset for our bodies. The practice of yoga can be modified to a variety of fitness levels and is a great option for people returning to exercise or those of us needing a movement break during our workday. With regular practice yoga can help increase our stamina, strength, and flexibility.
View the Zoom meeting info on the group fitness page. All class times posted in CDT.
If you have a wellness question, someone else is likely wondering the same thing! Ask your question or just listen-in for wellness tips and tricks during these live-stream sessions lead by members of the TC Fit team. Ask during the open forum or submit in advance at info@TCFit.com.
Virtual Personal Training and Onsite Massage Therapy services continue this fall. Thank you for your understanding and flexibility during these ever-changing times! We are here for you in whatever capacity you need and appreciate your support of our small-business and employees.
Classes now start at the top of the hour allowing you to mold your muscles then return to your workstation in 25-minutes or less! Find the Zoom meeting information listed on the TC Fit Live-streaming events page.
Gather a small group, 2-4 people, and schedule a virtual workout lead by a TC Fit certified personal trainer. Sweat, socialize, and share the exercise experience from the safety of your own home! The workout will be customized to meet your group’s goals, fitness levels and utilize the equipment you have available. Sixty-minute sessions for $100 (30 and 45-minute pro-rated sessions also available). Email info@TCFit for more info or to schedule. Virtual personal training (30 or 60-minute, one-on-one) available too! Learn more and schedule personal training sessions on MindBody/TC Fit.
If you have a wellness question, someone else is likely wondering the same thing! Ask your question or just listen-in for wellness tips and tricks during these live-stream sessions lead by members of the TC Fit team. Submit your question in advance at info@tcfit.com or in the live chat. Find the Teams meeting info listed in the TCFit Live-Streaming Events page.
The TC Fit team is thrilled to announce the first step in a gradual return of in-person fitness and wellness services at our partner locations in St. Louis Park and Minnetonka. Safety remains our top priority. If you choose to schedule in-person visits we kindly ask that:
Massage Therapy is available on a limited basis in June. We hope to add additional availability in the weeks and months ahead.
Thank you for your understanding and flexibility during these ever-changing times! We are here for you in whatever capacity you need and appreciate your support of our small-business and employees.
Sincerely,
Your TC Fit Team
Enjoy the holiday weekend with a game of fitness BINGO!
Resource Links:
Learn more about historic Fort Snelling: https://www.mnhs.org/fortsnelling/learn
Story Corp Military Voices: https://storycorps.org/stories/?collection=military-voices-initiative
Operation Gratitude Online Letter Campaign: https://www.veteransunited.com/operation-gratitude/
Set up your music and timer and power push your workout for 45-minutes or complete one set of the exercises with Michelle on YouTube/TCFit!
Workout with Kelsey! Video version available on YouTube/TCFit!
The TC Fit team will be back next Monday with a new WOW: workout of the week. Until then check out these playlist options on the TC Fit You Tube channel!
Stay safe, stay strong, stay smiling! We're here for you!
Pick a card, any card to design your workout this week!
See Laura's video descriptions of the exercises on TC Fit/YouTube.
Workout with TC Fit personal trainer Kelsey Ottum! Video version available on YouTube/TCFit!
Pilates is a low-impact method of mind-body exercise developed by Joseph H. Pilates. His founding principles still guide this popular form of exercise that aims to optimize strength, flexibility and muscular endurance. If you’ve never tried Pilates this is your chance to give it a “go”. We think you’ll be surprised at how much you’ll learn about your own strength and the connection between your mind and body.
There are five basic principles of Pilates which are a series of biomechanical body awareness issues that provide the foundation for all exercises in Mat Pilates. Each of these guiding principles - breathing, pelvic placement, rib cage placement, shoulder blade movement and stabilization, plus head and neck placement – work together in every exercise to create a stable and strong yet supple body. Learning the basic principles of Pilates is like learning the basics in any sport. These five concepts serve as the stepping stones into more complex and challenging exercises which will enhance the experience and increase the benefits of spending time on the mat.
The first basic principle is breathing. In Pilates an inhale through the nose deep into the back and sides of the lungs and an exhale through pursed lips is used throughout class. The repetition of this breath pattern allows the mind to concentrate on each movement along with creating a deep connection to the stabilizing muscles of the torso while avoiding unnecessary tension in other parts of the body.
The second basic principle is pelvic placement. Throughout a Pilates class the instructor will cue participants to use a neutral position or imprinted position of the pelvis and lower back. Imprint refers to tilting the pelvis towards the rib cage by engaging the abdominals. Neutral position refers to the body’s natural resting position of the pelvis and lower back. When the abdominals are engaged this is the most stable and optimal position for the spine and pelvis during most daily movements. All of our certified Pilates teachers at TC Fit agree that this principle is best learned at an in-person Mat class. Feeling or finding imprint versus a neutral position is central to getting the most out of any Mat Pilates class.
The third basic principle is rib cage placement. It’s helpful to have a bit of background in anatomy to understand the reasoning behind most, if not all, of the basic principles and rib cage placement is no exception. The abdominal wall attaches to the bottom of the rib cage and the rib cage attaches to the middle twelve vertebrae of the spine. Due to this set-up the abdominal muscles must be recruited to maintain rib cage placement and thus mid-back alignment during movement.
The fourth basic principle of Mat Pilates is shoulder blade movement and stabilization. The shoulder blades glide around on the back of the rib cage and their lack of bony attachment to the skeleton means they need muscular control for optimal stability and movement. Proper movement and positioning of the shoulder blades during Pilates lends to better posture and shoulder health off the mat.
The fifth and final Pilates principle is head and neck placement. When lying face up, anytime the trunk of the body flexes or crunches forward the head and neck should follow the line that is created by the mid-back. This alignment begins with a small head nod which lengthens the first two vertebrae at the base of the skull and top of the neck. The same concept of neck alignment is true when the body is prone or lying belly side down.
Pilates is a skill-based exercise method with a foundation rooted in understanding the five basic principles. Nearly everyone who practices Pilates with our TC Fit Pilates instructors walks away with more body awareness, improved core strength, and a better understanding of how their bodies work. Check out some video tutorials on TC Fit YouTube. We hope to see you at our studio locations soon for a one-on-one Pilates lesson. Message us at info@tcfit.com for pricing and availability.
As we navigate life during the COVID-19 outbreak you may be seeking online fitness and wellness advise. Find TC Fit exercise videos on our TC Fit YouTube page!
Stay well. We look forward to seeing you again in a few weeks!
Personal Training appointments at Motion West (Minnetonka) Schedule on MindBody/TCFit
Massage Therapy at StudioU (St. Louis Park) Schedule on Booker/StudioU
General Mills Employees may schedule personal training, massage therapy, and register for classes on MindBody/TCFit
Not finding the appointment opening you need? Contact the personal trainers/massage therapists directly or info@tcfit.com for additional availability.
We look forward to working with you!
TC Fit is excited to announce a partnership with Motion, a leading metro area Physical Therapy clinic, to offer one-on-one and small group personal training at their Minnetonka location. Experienced TC Fit personal trainers have a brand new space outfitted with a Pilates Reformer, Power Rack, Barbells, TRX, Kettlebells, Dumbbells and more.
Motion was formed to offer individuals in the Twin Cities area a patient-first, outcome-focused physical therapy option. Motion physical therapists are highly trained, leaders of the physical therapy field, and dedicated to ongoing teaching and learning. They are committed to staying competitive in evidenced-based therapies then customizing treatment plans to meet the unique needs of each and every person.
Want to learn more about our offerings and how TC Fit works with training clients? Contact us at info@tcfit.com
TC Fit is seeking a massage therapist to offer table massage services in Golden Valley (corporate clients) and St. Louis Park (rehab and corporate clients). Scheduling starts at two days per week, three to five hours per shift, Monday-Friday; with options to extend hours. TC Fit offers flexible schedules and competitive pay for professional, dependable, dedicated massage therapists. Anticipated start date: March 2019.
Please submit questions or resumes to info@TCFit.com
Massage Therapist Qualifications
Responsibilities
More about TC Fit
TC Fit is a collaborative team of fitness, wellness and rehab professionals. Onsite massage therapists can expect organized work environments with the table and supplies provided onsite, a set schedule with accommodations/flexibility to meet your needs, plus elective opportunities for expanded hours or locations.
TC Fit is also seeking certified personal trainers and group fitness instructors. Qualified applicants may be eligible to merge these positions with the massage therapy opening listed above. This is a unique opportunity for a motivated wellness professional to combine massage therapy, group fitness, personal training, and wellness promotion skills all in one workplace.
September is National Yoga month and to celebrate TC Fit has created the 108 Sun Salutation Challenge. You'll complete a number of rounds of the Sun Salutation sequence each week ending in a total of 108 at the end of the month. The number 108 is significant in many disciplines from astronomy to yoga. The Sun Salutation sequence builds flexibility, strength and mental focus. You'll flow from one pose to the next with each inhale and exhale. Enjoy!
View the challenge here: https://tcfit.com/assets/documents/Fall_Sun_Salutations_TCFit.png
Or watch a quick sun salutation tutorial here: https://www.youtube.com/watch?v=X2eRSSErXDs&feature=youtu.be
Join the TC Fit and Studio U teams for outdoor summer bootcamp 2018!
A time-efficient, high-intensity 30-minute workout option for those who have a busy schedule or need to turn up their workout dial.
Cross training at its best! A challenging, total body workout, focusing on building strength and power, and improving cardiovascular
fitness. You’ll get your heart pumping, your blood flowing, and your body moving!
Click here to see class dates/times, then contact EstebanA@tcfit.com to register!
Check out this Fitness Fixation info video to learn more. Questions? Contact us to see how we can work together to improve the health and wellbeing of your co-workers, family or friends today.
September is National Yoga month. This ancient mind-body practice has become part of today’s mainstream culture and for good reason: the benefits of yoga are wide ranging. Practicing yoga regularly can improve flexibility and balance, increase blood flow, promote relaxation, release stress, assist with weight loss, teach patience, cultivate mindfulness, build strength, improve postural alignment, better bone health, lower blood sugar, and intensify your ability to focus and be mindful in the way you move.
TC Fit would love to bring yoga to your place of work or play. Contact us to learn how we can improve the health and wellbeing of your co-workers, family or friends today.
TC Fit is focusing on fundamental movement in 2017. Learn more about some of the most common movements and exercises in fitness. Check out the video tutorials on TC Fit's YouTube channel.
The first focus of TC Fit's FUNdamentals series is the hip hinge. This movement is the foundation of exercises like the Deadlift and Kettle Bell Swing. Additionally, the hip hinge is efficient for functional movements like lifting a couch or heavy box off the floor. Learn more about the hip hinge here.
TC Fit Fitness Specialist, Esteban, also discusses the basics of the plank and push-up. These are two staple exercises in many different types of group classes and fitness or performance programs. When done correctly the plank and push-up can improve core and upper body strength.
The next exercise in TC Fit's FUNdamentals series is the lunge. This multi-joint movement increases lower body strength and improves balance and coordination. Esteban breaks down the lunge here.
The row, a key upper body exercise, is the fifth focus of the FUNdamentals series. This exercise involves upper body and core strength along with spatial awareness. A well performed row contributes to healthy shoulders and potentially improved posture.
The final movement focus of TC Fit's FUNdamentals series is the squat. This is a keystone human movement. As we age this movement is contributes to maintaining easy of daily activities and independence. A correctly executed squat will build strength and power of the entire body.
The traditional office space has begun to change. Our mode of work has shifted as more systems, processes, and information has become paperless which leads to more time working with a screen, tablet or phone in-hand. Our deskbound time has increased as we’ve shifted away from manual hands-on-tasks to more information based screen time. But the newest trend in office design doesn’t mean that deskbound time is also chair bound time; enter the sit-to-stand workstation. Is this new option for the workplace something employers should be excited about or wary of?
Published research reports are raising fears about the actual physiological risks of prolonged sitting. According to researchers with the Mayo Clinic, too much seated time can lead to increased risk of obesity and diseases associated with metabolic syndrome which includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer along with an increase chance of musculoskeletal disorders of the neck and back.
The muscle activity needed for standing and other movement seems to trigger important processes related to the breakdown of fats and sugars within the body which can help control weight, cholesterol and glucose levels in the blood. The whole-body effect of standing and moving, even if it’s as simple as standing, can be impactful especially when considering what can be accumulated over the course of a career or lifetime. Any amounts of unplanned movement are referred to as non-exercise activity thermogenesis (NEAT) which include common activities such as standing, fidgeting and walking. The benefits of NEAT include an increase in daily calories burned, reduced risk of metabolic syndrome and cardiovascular events. NEAT is an important part of the human body’s daily energy expenditure and can be increased with regular intervals of standing while at work with a sit-to-stand workstation.
An additional benefit of giving an employee the option to stand while at work is their overall feeling of wellbeing and the perception that their employer cares about their employees. When an employee is in control of their decision where and in what position they work they’ll feel more engaged and more creative thus increasing productivity and adding to the positive culture of the workplace.
However, there are also potentially harmful consequences to prolonged standing that are often over looked. As with anything in life moderation is key, and this also seems to be ringing true for the sit-to-stand workstation. For some people, standing can be contraindicated because of medical reasons such as congestive heart failure, arthritis or other reasons. For these employees it is generally recommended that employers receive a physician's clearance before giving an employee the option of a sit-to-stand workstation. After determining that the back is healthy enough to safely engage in periods of standing, the worker needs to be coached on understanding the signs of fatigue and on the best sit or standing option.
No matter what position the employee finds themselves working in they should be aware of proper posture. Maintaining good posture is only possible for so long no matter how “in-shape” an employee is. The muscles of the human body will eventually fatigue if placed in the same position for an extended period of time which is why small amounts of movement, like a TC Fit “Take 10” stretch break, are important for giving the body a break from long stretches of similar positioning. Being able to have the choice to move between sitting and standing can be a great way to try to attain proper posture.
The ROI for companies interested in investing in standing options will vary by each organization’s unique circumstances but the potential savings can add up. Adding sit-to-stand options can pay for themselves in the form of lowered instances of medical claims due to musculoskeletal overuse injuries, reduced use of real estate or floor space, increases in employee productivity and overall employee retention.
Adding standing options in the workplace comes with a commitment to finding a balance between too much time in the same position. Incorporating frequent, safe, easy and practical ways to deal with the effects of gravity, will produce the best results for the worker that potentially minimizes fatigue and potential health risks. As a fitness, wellness and rehabilitation company, TC Fit is excited to see how this new norm will impact our clients’ overall health and wellbeing. Interested in learning more about ergonomics and standing workstation options? Contact us at info@tcfit.com for more workplace ergonomic consultations or talk with a TC Fit trainer about improving your posture.
The official dietary guidelines for Americans are revised every five years and the first report of recommendations has been released by the 2015 Dietary Guidelines Advisory Committee (DGAC). If the DGAC recommendations and suggestions are approved by the US Department of Health and Human Services (HHS) and Agriculture (USDA) they will be incorporated into the 2015 Dietary Guidelines for Americans which is to be released later this year.
Recommendations from the DGAC include increasing the intake of vegetables, fruits, dairy and whole grains while reducing the consumption of sodium, saturated fat, refined grains and added sugars. The report also notes half of Americans have one or more preventable, chronic diseases that are related to poor eating habits and physical inactivity.
Learn more about the DGAC’s finds and recommendations here.
Developed to bring a burst of fun and fitness to often sedentary business meetings, TC Fit’s “Take 10” is an opportunity to insert a ten-minute healthy break anywhere into a workday event. It provides an opportunity for employees to experience activities that promote over all well-being. These meeting breaks at General Mills were mentioned in the latest Huffington Post Business article “Big Business Finally Learns That Wellness Is Good Business”. Check out the full article here.
At General Mills’ headquarters employees have the opportunity to schedule a TC Fit fitness specialist to visit their event, meeting or workspace to lead a rejuvenating 10 minute break. Take 10 themes include; chair yoga, breathing exercises, low impact movements, resistance band exercises, desk stretching, a postural check-up and many more.
Interested in scheduling a Take 10 meeting break for your employees? Contact info@tcfit.com or call our TC Fit fitness specialists at (952) 567-3777 for more information on Take 10 formats and pricing.
Every year millions of Americans make the commitment to compete in a fitness race. The training commitment required to cross the finish line is a fantastic motivator for maintaining or improving one’s fitness level or athleticism. Historically the weekend events of choice have been marathons, half marathons, 5k’s, triathlons or long distance cycling rides, but there’s a new format sweeping the nation: Obstacle Racing. An obstacle race is a blend of distance running pared with physically challenging pit-stops that require strength, coordination and mental toughness along a set course. Some of the biggest names in this hot fitness trend include: Tough Mudder, Spartan Race, Warrior Dash, and Rugged Maniac.
Racers risk catching fire leaping over obstacles, slashing themselves on razor wire, getting electrocuted by dangling live wires in a mud pit, freezing their parts in an ice bath pool all while scaling any number of military inspired impediments. These events are usually one day affairs and can cover a distance anywhere from three miles to 12 miles, or more. The appeal for experienced weekend warriors seems to be the challenge of taking on a whole new type of race. For all participants, experienced and novice alike, crossing the finish line is a huge badge of honor.
Although the intensity of most obstacle events might seem over the top, in 2011 an estimated one million people registered for an adventure event and participation has only climbed from there. Since 2010, 1.5 million more people have crossed the finish line of an obstacle race than a traditional marathon finish line. It was clear obstacle racing’s popularity was officially booming when Runner’s World magazine featured the two-time “World’s Toughest Mudder” champion, Junyong Pak, as their athlete of the month in the October 2013 issue.
With fun and adventure comes risk. Most obstacle racers walk away with the expected bumps and bruises, but the risk of broken bones, paralyzing injury or even death is real. Compared to traditional road races the incidence of severe injury is noticeably higher, most likely due to the introduction of physically challenging and sometimes dangerous obstacles. This brings to light the need for use of good judgment during an adventure race and the importance of proper training and preparation in-advance of race day.
Whether it’s your first race or fifth race, training for the event is essential. Obstacle racers need a blend of upper-body and core strength, cardiovascular endurance, flexibility, coordination and mental toughness. To feed the demand for obstacle based training TC Fit has added an Adventure Training class to our regular class line-up. Fitness specialist, Nate Olson, challenges class attendees with high intensity body weight circuits, battle rope routines, TRX exercises, core strengthening sets and an unending number of other creative exercises.
The benefits of training for an adventure race extend well beyond the mud pits, monkey bars, and barbed wire obstacles of these wildly popular weekend events. The outdoor summer season is right around the corner which for those of us living in the “Land of 10,000 Lakes” means many weekend trips up north, hitting the miles of beautiful bike trails, portaging through the blissful terrain of the Boundary Waters or just finding more ways to spend more time outdoors. Many of these activities are much more fun when our bodies are well prepared for the functional movement patterns required by our adventures. For example, hauling a canoe from lake to lake along with paddling for hours on end requires more preparation than most realize until their first trip out into the wilderness of Minnesota’s most pristine landscape. If you’ve trained and successfully completed an adventure race, chances are your body will be better prepared for the physical requirements needed to survive summer’s activities.
Curious about more ways to train for an obstacle race? Contact the TC Fit fitness specialists for more information on training plans and injury prevention.
Have you jumped on the self-tracking trend yet? The latest technology along with some very simple tools has allowed us to look deeper into the habits, activities, and trends that define our health and fitness. The latest survey on self-tracking found that seven out of ten American adults regularly track some aspect of their health or fitness.
Knowing where you stand is the first step in maintaining or improving your fitness or health numbers. Wearable tech gadgets such as the Fit Bit, Nike Fuel Band, and Jawbone Up are some of the most popular pieces of technology that have made this trend more accessible. These wearable tools allow for a more in-depth look at overall daily movement verses sedentary time. Some versions also track sleep patterns and can be coordinated with nutrition tracking as well. If you’re interested in trying one of these newer wearable devices, plan on spending between $60 and $150.
Even though heart rate monitors have been around for a while they’re a great starting tool for fitness beginners. While wearing a simple chest strap you can keep your workout intensity up or in-check. Basic heart rate monitors start around $60 and can run up as high as $400 for a top of the line Garmin model. Garmin heart rate monitors allow for a very deep look into the numbers behind your race, run, swim, or ride such as pace, accent, distance, elevation along with heart rate. These more expensive models may be a better option for a workout enthusiast looking to quantify his or her time hitting the pavement or pushing weight around in the gym.
If you’re a Smartphone owner you have more tracking power than you might have realized. There are almost an unending number of fitness and nutrition applications available at minimal or no cost. Some of the TC Fit staff’s favorites include; Map My Fitness, My Fitness Pal, Lose It! and Fooducate.
Self-tracking isn’t just for the early adopters and tech savvy folks. A good notebook and pencil can track the most baseline data that’s just as important to our overall health. Regularly stepping on the scale, stopping by the local blood pressure machine, keeping a food intake log, or tracking exercise minutes can be as effective as any piece of technology as long as it’s done consistently.
If you’re interested in learning more about fitness tracking tools contact the TC Fit Fitness Specialists at info@tcfit.com
TC Fit is proud to announce that we’ve raised $750 to be donated to local and global charities. Each fall the TC Fit staff coordinates special holiday group fitness classes around Halloween, Thanksgiving and Christmas. All fitness enthusiasts that come to any one of the three holiday jam classes is asked to donate at least $5 for their attendance. TC Fit then matches all proceeds and sends the donation to a non-profit organization.
This year’s Zombie Jam drew 24 of participants and all donations went to the American Diabetes Association. The Thanksgiving themed Turkey Jam had 37 people gobbling and wobbling for a good cause. All Turkey Jam proceeds went to the Philippine’s Red Cross. Our final holiday Jam of the year was the Snowman Jam and all of their sweat and effort raised money for the Ronald McDonald House.
A big thank you goes out to all of the dedicated fitness enthusiasts and group fitness instructors who help make these events a smashing success!
Find the 3 C’s:
Commitment– Put exercise time into your calendar like any other meeting or appointment. Convenience– Choose a gym nearby or a realistic time of day so that you wouldn’t be tempted to skip-out on your workout. Consistency– Reaching your fitness goals requires consistent repetition.
Take Advantage of the Weather:
Take in the beautiful scenery while finding new walking or hiking trails. You can go at it alone or if you’re a social exerciser there are plenty of weekend 5K walks, runs, and races during the lovely fall season.
Find YOUR Motivation:
Everyone is motivated differently. Try finding a visible place to write down what motivates you such as your bathroom mirror, nightstand or car stereo so you’ll see it often. No matter your goal, having a highly visual reminder can increase your level of motivation.
The 30 Day Rule:
It takes the body at least four weeks to begin to mentally and physically adapt to lifestyle changes. Give yourself 30 consistent days then revel at your progress. Typically TC Fit trainers tell their clients to expect to feel stronger after at least three weeks of consistent exercise.
Have questions about your current fitness routine. Talk to a TC Fit Trainer today by emailing us at info@tcfit.com or check us out on our Facebook page.
REST
After an injury you should rest and protect the injured or sore area as soon as possible. You’ll want to avoid activities that cause any pain or swelling. As the healing process begins and your injury improves, use your current situation as a reason to get creative with your workouts while protecting the injured area. Try new activities or pieces of equipment that you might not have tried pre-injury while keeping the injured area mobile and pain free, such as an exercise bike with no resistance, or elliptical with minimal resistance.
ICE
As soon as you’re able, apply an ice or cold pack to the injured joint or limb to prevent or minimize swelling. This cold pressure will help to reduce pain along with inflamation. You’ll want to plan on putting the ice or cold pack on for 10 to 20 minutes, three or more times per day. To avoid frostbite and subsequent skin damage, make sure to avoid placing ice directly on the skin, instead place a thin towel between the two.
COMPRESS
Compressing or wrapping the injured or sore area with an elastic bandage (such as an Ace wrap) will help decrease swelling by forcing excess fluid away from the site. Compression should be gradual and you’ll want to loosen the bandage if you experience numbness, tingling, increased pain, coolness, or swelling in the area below the bandage as it may be too tight. Talk to your health professional if you think you need to use a wrap for longer than 48 to 72 hours.
ELEVATE
Gravity helps reduce swelling by draining excess fluid away from the site of the injury. Try elevating the injured area on pillows above your heart while applying ice anytime you are sitting or lying down.
TC Fit Disclaimer
R.I.C.E. is not a substitute for medical treatment. If your injury is severe or not improving with self-management in 2-3 days, seek the guidance of your medical professional immediately.
Have you ever been moved by music, literally? Once the tunes start it’s not uncommon to find yourself tapping toes, swaying hips or all out busting a move. The TC Fit team decided to have some fun and added a little dance walking to their workday. Check out our video on YouTube and give it a try during your day!
With this recent vote, members of the American Medical Association have now elevated the classification of obesity from an "urgent chronic condition" to a medically classified disease. This condition now affects more than one-third of adults and 17% of children in the United States. "Recognizing obesity as a disease will help change the way the medical community tackles this complex issue that affects approximately 1 in 3 Americans," said Dr. Patrice Harris, an AMA board member.
Obesity is defined as a body mass index above 30. BMI a ratio of height to body weight. You can learn more about BMI and body composition here.
It's great to have a reminder of the importance of health and wellness at work, but don't feel limited to featuring the benefits of wellness only in June. Here at TC Fit, we use this month to brainstorm and prepare wellness programs for the upcoming year. Our team analyzes data from global, national, and local health assessments to guide our programming topics and ideas which shift seasonally to keep employees engaged in wellness year-round.
A few options you may consider:
Ongoing fitness classes: Cardio Barre, Zumba and Pilates work well in corporate offices.
Presentations: Walking for Wellness, Happy Back, and Fitness Myths and Solutions are options for engaging employees in a lunch and learn setting.
Or try quick hit fitness with Take 10 meeting breaks!
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