Worksite Wellness Inspiration from Mile High Fitness – December 2014

Worksite Wellness Inspiration from Mile High Fitness – December 2014

In this issue….

FruitRevival Delivers Fruit to Businesses

Corporate Wellness Challenge Ideas

5 Breathing Techniques That Help Relieve Stress

This Month\’s Super Lunch Suggestion

Four Week Phone Coaching Program

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FruitRevival Delivers Fruit to Businesses

One to three Coloradoans of working age are pre-diabetic.  This has significant implications about the long term health of people in Colorado and the expense to the businesses that employ and offer insurance to them!  The biggest contribution to this state of health is simply lifestyle choices – what people eat and their lack of physical activity.

People spend on average 30 – 40 hours a week at work.  What people eat during the day when at work is important to overall health.  Helping workers make better choices about physical activity and diet during the work day can have a huge impact on worker health and bottom line healthcare costs.

Companies like FruitRevival that deliver fruit to businesses on a customized and recurring schedule, make it simple and cost effective for companies to have healthy food available for their work force.  Companies that invest in “free food” tend to have a better motivated work force with longer retention.  By providing healthy food – these companies actually help their employees make better food choices which ultimately positively change long term eating habits, which will reduce long term healthcare costs.  Investing in healthy workplaces today will significantly impact your corporate bottom line in the future.

Check out FruitRevival @ www.fruitrevival.com.  They deliver to businesses throughout the wide Denver metro area, Monday – Friday.  FruitRevival also specializes in creating and managing large scale corporate gift programs for the holidays and anytime throughout the year for companies that choose to give beautiful healthy gifts.

Source:

Melissa Edison

Co-Owner

Cell: 303-717-4125

Office: 303-399-3039

Melissa@fruitrevival.com

fruitrevival.com

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          \"\"           Corporate Wellness Challenge Ideas

Consider doing a wellness challenge.  Wellness challenges can be done at any specified time period.  Determine the goal of the challenge (e.g. lose weight, get fit, etc.).  Determine how long the challenge will last.  Then brainstorm ideas that will fully engage employees.

Two ideas for wellness challenges:

(1) Weight Loss Challenge for 3 months  – create employee teams doing pre and post physical screenings, provide nutritional counseling, free unlimited access to local gyms, personal training sessions,  and comprehensive workout schedules.  Develop a tracking system, assigning points for each activity completed by employees.  Tally points bi-weekly to keep everyone motivated. At the end of the 3 months, throw a party and present awards to teams and give away prizes for various categories.

(2) Get Fit Challenge done daily – pair up employees, create fitness stations, taking turns have each pair complete stations (e.g. sit-ups, burpees, jumping jacks) in 60-second increments each.  Capture time of employee team members.  Giveaway prizes for best overall performances by employee pairs and individuals.

Source:  MindBody Exchange – https://www.mindbodyonline.com/exchange/blog/hr-topics/corporate-wellness-challenge-ideas

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  5 Breathing Techniques that Help Relieve Stress

Breathing is essential to life.  Did you know how you breathe matters?  How you breathe can affect stress levels in your body.  It is the only antioxidant that is not eaten.  Learning how to breathe helps you take charge of a variety of body processes, such as your heart rate and blood pressure.  Here are 5 breathing techniques you can use daily to take control of your stress responses, especially during your work day.

  1. 4-7-8 Breathing – Inhale through your nose while counting to 4, then hold your breath counting to 7 and breathe out through your mouth, counting to 8.  Repeat this process 4 times and observe an immediate release of tension and feeling greater calm and balance.
  2. Mindful Breathing – simply be aware and focus on your breathing, changing nothing.  Focus on the air coming through your nostrils, traveling down and filling your lungs, stomach and stretching your diaphragm muscles.  Then observe the air traveling back up and being exhaled and notice your breathing slowing down and becoming more relaxed.
  3. Focus Mantra Breathing – find a word or phrase that you will repeat quietly to yourself in rhythm with your breathing.  Observe the calm and focus of your mind as do this repeatedly.
  4. The Square Breathing – visualize a square and with each breath imagine drawing each side of the square, counting to four after drawing each line.  Visualizing drawing the box with each breath correlates to Mindful Breathing.
  5. Alternate Nostril Breathing –  helps with calming an agitated mind.  Using your right thumb to close off your right nostril, inhale slowly through your left nostril.  Hold your breath while closing off your left nostril and breathing out through your right nostril. Take a moment to pause and then breathe in through your right nostril, repeating the process.

Source:  MindBody Exchange – https://www.mindbodyonline.com/exchange/blog/2014/11/five-breathing-techniques-really-work

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This Month\’s Super Lunch Suggestion

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\”This dish is extremely tasty! You will love how the tortillas get soft and chewy once cooked, absorbing some of the salsa and providing that perfect ooz of cheese.\”

Slow-Cooker Black Bean Enchiladas

Ingredients:

  • 1 16-ounce can black beans,      drained and rinsed
  • 1 cup frozen corn
  • 1 teaspoon salt
  • 1 1/2 cups cheese, shredded and      divided – we like monterey jack
  • 2 16-ounce jars of your favorite      salsa
  • 12 6\”-8\” tortillas,      flour or corn
  • Optional: 1 cup leftover meat –      chicken, pork, hamburger, or shredded beef

Directions:

1. In a medium bowl, mix together the onion, pepper, black beans, corn, spices, meat (if using), and just 1/2 cup of the cheese. Pour about a cup of salsa (half a jar) into the bottom of the slow cooker and spread it around evenly.

2. Scoop about 1/3 cup into one of the tortillas, roll it up, and nestle it into the bottom of the crock pot. Repeat with the half of the remaining filling, rolling tortillas until the entire bottom of the crock pot is filled. Spread another cup of salsa over this layer and sprinkle it with another 1/2 cup of cheese.

3. Continue with the remaining filling and tortillas to create a second layer. Top with another cup of salsa, but reserve the remaining 1/2 cup of cheese for later. Place the lid on the slow cooker and cook on HIGH for 2-4 hours. In the last 15 minutes of cooking, sprinkle the leftover cheese over the top and let it melt.

Serve the enchiladas with the remaining salsa. Leftovers will keep for up to a week in the refrigerator.

Recipe compliments of

The Kitchn.

Source:  https://www.mindbodyonline.com/exchange/blog/recipes/slow-cooker-black-bean-enchiladas

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Four Week Telephonic Health 

Coaching Program

Week 1: 45 Minutes

* Review Biometrics and complete lifestyle questionnaire

* Discuss current exercise habits, food choices, drink choices, cravings

* Discuss barriers to improving eating and exercise habits including existing beliefs and habits

* Discuss main health concerns (i.e. hypertension, obesity, etc)

* Develop plan for food consumption, replacements and substitutions, increased fruit/veggie intake, etc

* Develop plan for exercise based on goal of weight loss, stress reduction, injury prevention, etc.

Week 2: 20 Minutes

* Review plan developed in week 1 and discuss progress

* Discuss barriers to making progress (if needed)

* Enforce small steps solutions

Week 3: 20 Minutes

* Review plan developed in week 1 and discuss progress

* Discuss barriers to making progress (if needed)

* Enforce small steps solutions

Week 4: 45 Minutes

* Discuss current exercise habits, food choices, drink choices, cravings

* Discuss barriers to improving eating and exercise habits

* Review main health concerns (i.e. hypertension, obesity, etc)

* Review plan for food consumption, replacements and substitutions, increased fruit/veggie intake, etc

* Review plan for exercise based on goal of weight loss, stress reduction, injury prevention, etc.

Employee Report – includes food choices, exercise recommendations, nutrition recommendations, alternatives to harmful habitual behavior

Employer Report– includes employee aggregate progress report, employee ratings based on standardized scale

Cost: $250/participant

Contact Kim Farmer, kfarmer@milehighfitness.com to set up your coaching program today.

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1 thought on “Worksite Wellness Inspiration from Mile High Fitness – December 2014”

  1. You will always need an inspiration to keep your body moving. If you think of quitting, it will be the reason for you to keep going. Always be inspired as you do fitness, and everything will be worth it.

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