New Year’s Resolutions. They have gyms and fitness centers everywhere at their max.   The classes I teach, and the local gym I go to are packed to the brim!  It is great to see that so many individuals have decided to incorporate more fitness and wellness into their lives.  Unfortunately, come March, nearly half of these people will no longer be dedicated to the fitness routine they swore to abide by.  It’s tough to change old habits, and sometimes you need a little help.  Below, I’ve listed 5 things that any person can do to help keep themselves motivated and stick with their New Year’s resolution.

1. Set a realistic goal

This is key to staying motivated.  Be realistic with yourself.  You may want to lose 50lbs in one month, but is that really realistic? No.  The average healthy weight loss is between 1-2lbs a week.  That is 4-8lbs a month. Use those numbers as a baseline to create your goal if it is weight loss oriented.   If you’re looking to achieve other goals, talk with a fitness professional to help you create a realistic timeline.  Remember to always consult with your doctor before starting any sort of exercise or weight loss routine.

2. Reward yourself along the way

Many people will give up on their goals because they are solely focused on the end result.  It’s important to reward yourself for the milestones you reach.  Set these milestones when you create your goals, along with a reward for yourself.  For example, the goal is to run a 5K in June 2012.  The first time a full mile is ran without stopping, download a few new songs from iTunes.  At mile 2, buy some new workout gear.  Or maybe after working out consistently for 2 months, treat yourself to a movie night with your spouse, significant other, and/or friends.

3. Find a buddy

Working out with a partner is always more motivational than on your own.  You have someone to help hold you accountable when you would much rather head straight home, instead of going to the gym.  Your buddy is also there to help get you through those low points of frustration and to celebrate the high points of reaching a milestone.  And let’s be honest, everyone likes a little competition.

4. Have a variety in your workouts

This is another killer for motivation.  You come into the gym and go to your same elliptical (if it’s available) and choose the hills program for 30 minutes.  Then you do the circuit of weight training machines, 3 sets of 15, and go home.  Ugh. How boring!  Switch up your routine!  There are so many things you can do to mix it up.  Come in at a different time of day, try a group training class, do free weights instead of machine weights, or do your weight training first, then cardio.  Anything to break up your routine.  We are most definitely creatures of habit, and sometimes that is so monotonous.

5. Don’t be so hard on yourself

Working out should not feel like a job.  It is a great way to make time for yourself and relieve stress.  Everyone makes mistakes, and that is OK.  If you slip up, don’t let it drag you back into your old habits and routines.  Use it as a learning experience and move on.  Think about what you can do next time to avoid the same mistake.

Clearing a slot in your planner and marking it “workout” may be overwhelming.  What if you get stuck at work late, or the kids need to be picked up, or what if you are just too tired to work up the energy to get it in?  No need to panic, there is always a way!  Take a look at what the Mayo Clinic has to say about “Fitting in Fitness.”  There are plenty of ‘at home’ exercises you can do.  Instead of paying high gym prices, lift weights while you are watching TV or plan group walks during your lunch hour at work.  Show your creative side and come up with fun, calorie burning activities.  Good Luck!

http://www.mayoclinic.com/health/fitness/HQ01217_D

Are you a small business owner looking for ways to lower health care costs and don’t believe wellness programming can help?  Please take the advice of a financial expert.  In a recent Forbes.com article, Rob Lynch describes Ten Ways Small Businesses Can Lower Healthcare Costs (And Hire More People) in 2012.  The best part is that Salus can meet employer needs with numbers 3, 4 and 5.  Thanks for the assist Forbes!
Last month, my blog post detailed how to “sell your wellness” in an effort to build business, attract talent and retain employees.  This month I can sit back and let Forbes detail three ways Salus can lower health care costs and potentially help to hire more people.  Who better to hear this from than Forbes?  I believe in results-based corporate wellness programming, but it takes much more convincing when it comes from my mouth.  In the aforementioned Forbes article, they list ten ways to lower health care costs.  Numbers 3, 4 and 5 list ways that Salus can help.  Actually, Salus can exceed number five by offering one-on-one coaching, in lieu of a telephonic nurse.  Wellness coaching maximizes results by creating accountability and providing constant feedback.
Once again, thank you Forbes for helping build a strong case for wellness in 2012.  We love when our clients come to realize that wellness does not cost them money, but rather saves them money!  Please allow us to detail how we can save your company money too.

Are you interested in learning more about this topic?  Bill Blavat, the Business Development Manager for Salus Corporate Wellness, blogs about Corporate Wellness topics the 2nd Wednesday of each month.  If you’re interested in enhancing your corporate wellness program within your company, reach out to him directly at bill@answertowellness.com.

21-Day Yoga Challenge (January 9th – 30th)
Are you new to yoga, wanting to get back to the mat or currently practicing?  No matter where you are at the Zevia & Yoga Journal 21-Day Yoga Challenge is for you and it is FREE!  At registration you have the choice of either the Beginner track or the Intermediate track, based on your previous yoga experience.  Each track will include a daily video, weekly meditations, and daily newsletters with practice tips and recipes.  You can also set goals and track your progress, either as an individual or as a team.  The challenge begins this coming Monday, January 9th.  Visit the following link to register: 21-Day Yoga Challenge

Start the year 2012 with this commitment to do yoga every day for 21 days in a row to make your practice an ingrained habit.  Do not fret!  This challenge has been designed with you and your schedule in mind.  The Yoga Journal website will have videos posted of various lengths and styles, along with breathing instruction and guided meditations.  All you need to do is show up on your mat every day, with no lofty goals or expectations, and just see what unfolds.

Postures for When You’re Feeling Under the Weather
Do you have a case of the winter time snuffles, sniffles or something worse?  The Feel Better article posted at www.yogajournal.com provides some gentle postures that can help to relieve sinus pressure along with physical and stress related tension.  Reenergize in a Standing Forward Bend and Legs Up the Wall Pose, breathe easier with Supported Bridge Pose, and just relax in Supported Bound Angle Pose, Reclining Twist and Widespread Forward Bend.

Practice mindfulness as you hold each posture by attending to your breathing; take long, slow and gentle breaths.  Also, notice the subtle changes in how your body is feeling from morning to night, from the start of your yoga practice to the end, and from minute to minute during your yoga practice.  Take your time in each posture and recognize which posture(s) you find most soothing, beneficial, relaxing, etc.  Know that every day is a different gift, and appreciate yourself and your efforts in each moment.  As always stay hydrated, get plenty of rest and you will be feeling better in no time!

Do you like reading about Yoga and other mind/body topics?  Our Program Coordinator, Katie Farber, blogs about Yoga and other mind/body tid bits the first Wednesday of every month!

Have you ever walked into a room and forgot why you’re there?  What about when you’re almost asleep and suddenly realize you missed an appointment, a week ago?  Or my favorite, “What the…?” moment, you just had [insert small, but very important, object here], set it down, and now can’t remember where you put it.

Those situations are so frustrating!  Not to mention, time consuming.  Especially when you’ve just spent an extra 15 minutes looking for your car keys, and are now late for work.

Below is a link to an article listing 9 reasons why we have those “What the…?” moments and advice to help get your concentration/memory back.

My favorite part about this article is that a well-balanced diet, and a regular exercise routine can help with a lot of these reasons!

So, after reading the article, schedule that workout at the gym or eat some fruits and veggies as a snack, instead of that candy that has been taunting you in the office break room.  Your brain will thank you later by remembering where you parked the car.

What was I blogging about again?… oh yeah, click here for the article

Between work, everyday tasks, and the holidays it is probably hard to find time in your day to dedicate to exercise.  Although our schedules can get busy, we can always find time to workout!  By taking a close look at your day, you may easily be able to come up with 15 minutes of searching the web, flipping through a magazine, and flying through pictures on Facebook to replace with an great 15 minute workout.

“15 Ways to find 15 Minutes of Exercise – Everyday” is an excellent article offering great suggestions on how to find time to get your daily exercise in.  Take a look and enjoy!

http://shine.yahoo.com/healthy-living/15-ways-15-minutes-exercise-every-day-163300444.html

Sales professionals and account managers might be interested in getting to know their HR and marketing manager a little better.  These two co-workers could potentially be the gateway to new or increased sales.  Consider the opportunity for free advertising through publicizing your corporate wellness program.  Now before you get ahead of me, I am not saying a company should start a wellness program simply to get new clients.  However, a corporate wellness program can bring benefits beyond reduced health care costs and increased employee productivity.  When pursuing new business, it is wise for a company to differentiate themselves from their competition.  Corporate wellness has gained much exposure over the years and competitive corporate events have grown in popularity.  The Salus Corporate Championship is one example of a popular wellness event that continues to grow.  Wellness has multiple benefits for businesses and a marketing effort based on your company’s wellness efforts could be the difference in reaching new targets.  This is a great way to gain brand awareness, develop your company identity, build a culture of wellness and perhaps win some awards along the way which will further add exposure and increase employee morale.  There are several ways for companies to be recognized for their wellness efforts and many business publications recognize well-workplace employers through contests and feature articles.   This is definitely a topic worth visiting at your next sales or marketing meeting.  In this case, the old saying about selling yourself never made more sense.  Selling your wellness just might be the “outside the box” idea that gives your business a boost in 2012.
The link below is an example of recognizing well-workplace employers.  Earlier this year, The Business Journal of Milwaukee ran a contest and featured articles about the healthiest employers in the metro Milwaukee area.  How does your corporate wellness compare?
The Business Journal – Healthiest Employers
If you’re interested in learning more about this topic, Bill Blavat, the Business Development Manager for Salus Corporate Wellness, blogs about Corporate Wellness topics the 2nd Wednesday of every month.  If you’re interested in enhancing your corporate wellness program within your company, reach out to him directly at bill@answertowellness.com.

From athletic shoes to clogs, cowboy boots, figure skates, galoshes, high heels, hiking boots, ice skates, loafers, moccasins, rain boots, rollerblades, running shoes, slippers, steel toe boots and the numerous other options available to stuff your feet into, it is pretty easy to forget all about them.  With the exception of taking a shower/bath your feet are almost always covered in one way or another.  Unless they are causing you some sort of trouble, how often do you really think about your feet?  They do a tremendous amount of work carrying you around in your travels every day, but they hardly receive enough credit or attention.

The Feet First article, found at www.yogajournal.com, provides detailed information on proper function and mobility of your feet.  So do your feet this favor and take a few minutes to focus on them for a change.

Also, to better investigate what kind of shape your feet are in, perform the American Orthopaedic Foot & Ankle Society’s (AOFAS) Initial Self-Examination.  Take your shoes (and socks) off and follow the steps below:

Balance – A good test for balance involves standing on one foot, with your arms out to the side and your eyes closed.  If you are less than 30 years old, you should be able to balance for 15 seconds, 30-40 years old for 12 seconds, 40-50 years old for 10 seconds, and over 50 years old for 7 seconds.  This can be improved with exercise.

Circulation – Notice the color of your toes.  Are they red, pink, purple or blue?  Gently press down on the nail of your big toe until the color blanches.  Now let go and allow the blood flow to return to your toe.  The return of normal color should take 2-5 seconds in a person with average circulation.

Flexibility – How flexible are your toes?  Try to pick up a marble (excellent) or a small dishtowel (good).  To test your ankle flexibility, hang your heel over the edge of the stair while standing with the ball of your foot on the stair.  Now let your heel go below the level of the stair.  If this causes any pain, stop the test.  If your heel goes below the level of the stair without causing strain in your calf that indicates average flexibility and range of motion.  If there is some strain, this can be improved with flexibility exercises.

Pain – There should be no pain in the average foot.

Sensation – Take a pencil eraser and lightly run it along the top, bottom and both sides of your feet. The sensation should feel equal in all quadrants.  It may tickle on the bottom of the feet. That is normal.

Skin – Check your skin for calluses, blisters or areas of irritation.  Now stand next to your shoes. Are they shaped like your feet, or are they causing areas of constriction that may result in calluses, blisters or irritation?  Now put your hand inside your shoe.  Are there seams, tacks or rough places in the shoe that correspond to the areas of calluses, blisters or irritation on your feet?

As I was doing some research the other day, I came across some significant information by the CDC and thought it was so important I had to share it.  This information solidifies how important incorporating wellness programs can be in any company, whether it be 5 to 5000 employees.   With healthcare costs on the rise, we need to start taking action on preventing disease and work towards a better, healthier way of living.

In recent years, corporate wellness programs have increased, and are slowly on the raise.  Companies are finding that creating wellness programs in the workplace can help reduce healthcare costs, improve productivity, reduce presenteeism and boost overall workplace morale.  Chairman and CEO, William C. Weldon, of Johnson & Johnson shared how important their wellness program has become in the Jan-Feb 2011 Harvard Business Review, “We dedicate resources to prevention because, like any successful investment we’ve made, it yields steady returns.  Those returns take two forms: a healthier, more productive, more committed workforce, and significantly lower overall healthcare costs, lower absenteeism, and improved productivity.  Our health care spending averages 4% below benchmarks for our industry.  From 2001 through 2009, we avoided more than $21 million in health care expenditures.”

Johnson & Johnson is a great example of a positive experience with prevention.  Here are some interesting facts, released by the CDC on how prevention of disease can lower healthcare costs for employers:

-  Healthcare costs for smokers, people who are obese, and those who have diabetes are $2,000, $1,400, and $6,600 per year higher for each person with these conditions, respectively.  Healthcare costs saved from preventing these diseases reduce health insurance premiums.

-  A 1% reduction in health risks such as weight, blood pressure, glucose, and cholesterol risk factors would save $83 to $103 annually in medical costs per person, much of which could accrue to employers in reduced premiums.

-  Medical costs are reduced by approximately $3.27 for every dollar spent on workplace wellness programs.

Not only does prevention lower healthcare costs but it also helps to improve productivity.  Here are a few more facts provided by the CDC on prevention:

-   Healthier workers provide continuity for businesses, with fewer disruptions due to absence, greater day-to-day productivity, and less need to replace institutional memory and train new employees.

-  Workers with diabetes average two more work days absent per year than workers without diabetes.

  Absenteeism costs are reduced by approximately $2.73 for every dollar spent on workplace wellness programs.

-  Preventing disease increases productivity – asthma, high blood pressure, smoking, and obesity each reduce annual productivity by between $200 and $440 per person.

These are just a few facts that show us it’s time to take initiative and work towards prevention instead of relying on treatment of disease.  For more facts that the CDC released on this topic please visit, http://www.cdc.gov/policy/resources/Investingin_ReducesEmployerCosts.pdf

¹ Weldon, W. (2011). Fix the Health Care Crisis One Employee at a Time. Harvard Business Review, January‐February.

² American Diabetes Association. (2008). Economic costs of diabetes in the U.S. in 2007. Diabetes Care, 31, 596–615.

³ Solberg, L.I., Maciosek, M.V., Edwards, N.M., Khanchandani, H.S., and Goodman, M.J. (2006). Repeated tobacco‐use screening and intervention in clinical practice: health impact and cost effectiveness. American Journal of Preventive Medicine, 31(1), 62–71.

⁴ Finkelstein, E.A., Trogdon, J.G., Cohen, J.W., and Dietz, W. (2009). Annual medical spending attributable to obesity: payer and service‐ specific estimates. Health Affairs, 28, w822–w831.

⁵ Henke, R.M., Carls, G.S., Short, M.E., Pei, X., Wang, S., Moley, S., Sullivan, M., and Goetzel, R.Z. (2010) The Relationship between Health Risks and Health and Productivity Costs Among Employees at Pepsi Bottling Group. Journal of Occupational & Environmental Medicine, 52(5), 519–527.

⁶ Baicker, K., Cutler, D., and Song, Z. (2010). Workplace Wellness Programs Can Generate Savings. Health Affairs, 29 (2), 304–311.

⁷ American Diabetes Association. (2008). Economic Costs of Diabetes in the U.S. in 2007. Diabetes Care, 31, 596–615.

⁸ Solberg, L.I., Maciosek, M.V., Edwards, N.M., Khanchandani, H.S., and Goodman, M.J. (2006). Repeated tobacco‐use screening and intervention in clinical practice: health impact and cost effectiveness. American Journal of Preventive Medicine, 31(1), 62–71.

⁹ Mitchell, R. J. and Bates, P. (2010). Measuring Health‐Related Productivity Loss. Population Health Management, 14(X), [Epub ahead of print].