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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 has teamed up with MindBody scheduling software to offer online and mobile app appointment management and service purchasing. The schedule is currently active for TC Fit wellness oppertunities offered in the General Mills corporate fitness centers. While the services provided at this business location are availible only to eligible employees, vewing the site links below offer examples of wellness programming TC Fit may provide at your workplace.
Massage Therapy – has successfully been used for daily table massage openings, as well as, chair massage events.
Personal Training – book one time sessions or reoccurring appointments up to ten weeks in advance. Receive immediate email or text based confirmation, as well as, appointment reminders 24-hour in advance of your scheduled session.
Group Fitness – the full fitness schedule may be viewed online, as well as enrollment for specialty class sessions.
Find TC Fit on your MindBody App by using the magnifying glass to search “TC Fit.” Be sure to include the space between TC (space) Fit.
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 email@example.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 firstname.lastname@example.org 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 email@example.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 firstname.lastname@example.org or check us out on our Facebook page.
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.
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.
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.
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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