When I look back at many of the biggest disappointments in my life, there’s an interesting trend developing — disappointment appears to be the catalyst for new – and better – discoveries. Details can wait for another day, but for those of you struggling with an injury that’s affecting your training, I was hoping this would be an encouragement to you. My past 2 1/2 seasons in triathlon have been pretty disappointing. Freak accidents (broken ankle while hiking with the kids last year and then a fractured fibula in a race early this year) have limited my running significantly, and essentially ended two seasons before they had a chance to get started. So I’ve spent more and more time on … MORE→

The recent issue of the British Journal of Pharmacology included a study showing that caffeine reduces muscle activity in the Fallopian tubes that carry eggs from a woman’s ovaries to her womb. “Our experiments were conducted in mice, but this finding goes a long way towards explaining why drinking caffeinated drinks can reduce a woman’s chance of becoming pregnant,” says Sean Ward, professor of physiology and cell biology, at the University of Nevada School of Medicine, who conducted the study. It was found that caffeine stops the actions of specialized pacemaker cells in the wall of the tubes. When inhibited, the eggs can’t move down the tubes as effectively.

Many women indicate losing or even maintaining weight after menopause is difficult, and now a study from Pennington Biomedical Research Center in Baton Rouge sheds light on why. Scientists have found that women have a lower metabolism after menopause. The research shows that postmenopausal women burned 100 to 150 fewer calories a day just resting and doing everyday activities, and they were less physically active, for an overall average decrease of 200 calories a day burned after menopause. The lower metabolism could be tied to lower estrogen levels, not muscle loss, says lead researcher Jennifer Lovejoy, formerly with Pennington. And it looks as if lower estrogen may increase appetite and cause cravings for carbohydrates and fats, she says. So watch … MORE→

A new study, lead by researchers at the Centers for Disease Control and Prevention suggests that neutralizing sodium’s impact on the heart isn’t just tied to cutting intake. Rather, they found that it’s important to increase consumption of a key mineral found in many fruits and vegetables: potassium. Potassium has been found to offset sodium’s impact on blood pressure. The study found that people with the highest ratios were more than twice as likely to die from a heart attack compared with those with the lowest ratios. They also were 46% more likely to die from a heart-related death compared with those with the lowest ratios.

A study was published today that noted the standard advice to “drink 8 glasses of water/day” is a bunch of baloney. I agree – kind of. It should be obvious to anyone that the amount of fluid necessary varies by individual based on a number of factors from exercise levels, sweat rates, etc. However, what’s missed in the discussion (and the research) is the fact that we’re likely to drink about 8 glasses of SOMETHING each day. If it’s not water, it’s likely to be soda (uggh), coffee (affecting depth of sleep), fruit juice (good in small amounts, but high in natural sugar and calories), or energy drinks (say it ain’t so!). If we reach instead for a glass of … MORE→

Salt – it’s critical to life. But generally we take in FAR more than we need. The recommendation for sodium in the Dietary Guidelines for Americans from the U.S. Department of Health and Human Services as well as the American Heart Association is 2,400 milligrams (mg) daily for adults. This is about the amount in 1 teaspoon of salt (2,300 mg to be exact). The average American consumes 5,000 mg of sodium daily — twice the necessary amount. If you’re looking for bring more wisdom to your salt intake, here is a link that provides some valuable tips: http://www.dummies.com/how-to/content/lowering-your-salt-intake.navId-323518.html?print=true

Endurance athletes have known for years that additional sleep enhances recovery and thus overall performance. Now, a new study in the July 1st, 2011 journal SLEEP confirms it extends further. It demonstrated that sleep extension is beneficial to athletic performance, reaction time, vigor, fatigue and mood in collegiate basketball players. The study is the first to document sleep extension and the athletic performance of actively competing athletes. Objective measurements included accuracy (9% improvement in both free throw and 3 point percentage) as well as sprint times. Ratings of physical and mental well-being during practices and games was also enhanced.

The latest review of obesity (BMI > 30) rates, broken down by state are now available. Where is your state? 1. Mississippi (34.4%); 2. Alabama (32.3%); 3. West Virginia* (32.2%); 4. Tennessee (31.9%); 5. Louisiana (31.6%); 6. Kentucky** (31.5%); 7. Oklahoma** (31.4%); 8. South Carolina* (30.9%); 9. Arkansas (30.6%); 10. Michigan* (30.5%); 11. Missouri* (30.3%); 12. Texas** (30.1%); 13. Ohio (29.6%); 14. North Carolina (29.4%); 15. Indiana* (29.1%); 16. Kansas** (29.0%); 17. (tie) Georgia (28.7%); and South Dakota (28.7%); 19. Pennsylvania (28.5%); 20. Iowa (28.1%); 21. (tie) Delaware (28.0%); and North Dakota (28.0%); 23. Illinois** (27.7%); 24. Nebraska (27.6%); 25. Wisconsin (27.4%); 26. Maryland (27.1%); 27. Maine** (26.5%); 28. Washington (26.4%); 29. Florida** (26.1%); 30. (tie) Alaska (25.9%); and Virginia … MORE→

Evidence in both humans and animals points to emotional benefits from exercise, both physical and mental. Now, in recent experiments with mice, scientists have traced the stress-buffering effect of activity to a brain circuit known to be involved in emotional regulation as well as mood disorders and medication effects. The finding is a clue to understanding the neurological roots of resilience, key to developing new means of prevention and treatment for stress-related illness. This study, conducted by Lehmann and Herkenham, appeared in the Journal of Neuroscience 31:6159-6173, 2011

In a study published in Diabetologia (Lim & Hollingsworth, et al), it was found that type 2 diabetes could be reversed in 8 weeks with a 600 calorie/day intervention. Normalization of both beta cell function and hepatic insulin sensitivity in type 2 diabetes was achieved by dietary energy restriction alone. This was associated with decreased pancreatic and liver triacylglycerol stores. The abnormalities underlying type 2 diabetes are reversible by reducing dietary energy intake.

If you’ve been trying to lose weight and suspect your body’s working against you, you may be right, according to a University of Illinois study published in the journal Obesity. “When obese persons reduce their food intake too drastically, their bodies appear to resist their weight loss efforts. They may have to work harder and go slower in order to outsmart their brain chemistry,” said Gregory G. Freund, a professor in the U of I College of Medicine and a member of U of I’s Division of Nutritional Sciences. He particularly cautions against beginning a diet with a fast or cleansing day, which appears to trigger significant alterations in the immune system that work against weight loss. “Take smaller steps … MORE→

The most recent Journal of the American Heart Association included a study showing that an exercise training program worked better than a commonly used beta blocker. It significantly improved — even cured — patients with a debilitating heart syndrome, according to research published in Hypertension: Journal of the American Heart Association. Postural Orthostatic Tachycardia Syndrome (POTS) — called “The Grinch Syndrome” because most patients have a heart that’s “two sizes too small” — affects about 500,000 Americans, primarily young women. POTS is characterized by a rapid increase in heartbeat of more than 30 beats per minute or a heart rate that exceeds 120 beats per minute when patients change from lying down to standing within 10 minutes. The heart rate … MORE→

A recent Purdue study found that fat substitutes actually do lead to weight gain, confirming the findings of a previous study. Synthetic fat substitutes used in low-calorie potato chips and other foods could backfire and contribute to weight gain and obesity, according to a study published by the American Psychological Association. The study, by researchers at Purdue University, challenges the conventional wisdom that foods made with fat substitutes help with weight loss. “Our research showed that fat substitutes can interfere with the body’s ability to regulate food intake, which can lead to inefficient use of calories and weight gain,” said Susan E. Swithers, PhD, the lead researcher and a Purdue psychology professor. The study was published online in the APA … MORE→

The potentially lasting implications of day-to-day couple conflict on physical and mental well-being are revealed in a study published today in the journal Personal Relationships (June 17, 2011). The study found that all participants across the sample as a whole experienced sleep disruption after conflict. Conflict was also found to have repercussions for next-day mood. The results of this study have significant implications for the greater understanding of how routine relationship experiences influence emotional and physical health over time. “We already know from prior research that people in stable, happy marriages experience better overall health than do those in more conflicted relationships,” said Professor Hicks. “We can now further conclude from our current research that individuals who are in insecure … MORE→

Powerful video – might be that little extra encouragement needed to make today the day… (here’s the cut/paste in case your screen isn’t showing the link — http://youtu.be/iWpVTKbk8-U)

Older people who regularly exercise at a moderate to intense level may be less likely to develop the small brain lesions, sometimes referred to as silent strokes, that are the first sign of cerebrovascular disease, according to a new study published in the June 8, 2011, online issue of Neurology, the medical journal of the American Academy of Neurology (AAN). “These ‘silent strokes’ are more significant than the name implies, because they have been associated with an increased risk of falls and impaired mobility, memory problems and even dementia, as well as stroke,” said study author Joshua Z. Willey, MD, MS, of Columbia University in New York and a member of the American Academy of Neurology.

Fascinating! In a study involving 27 year olds, brain function increased more than 50% from the baseline following the introduction of a consistent exercise program. Then, as soon as the exercise was stopped, the brain function began dropping again immediately. The reference for the study is below, but before looking it up, maybe it’s a good time to get up and take a walk? ;- ) Here’s the source: Harada, T. et al (2004) Jogging improved performance of a behavioral branching task: implications for prefrontal activation. Neuroscience Research 49: 325 – 337

Today was one of those tough, tough workouts that drains every bit of energy, but pays off immensely in the long run, or in this case, the long “cycle.” 4 training buddies and I met early this morning and lined up for a 10 mile time trial (TT) on our bikes. Once complete, we rode easy to recover for 5 minutes and then did it again. And then again. And then again. All total, we did 4 draft-free 10 mile TT with 5 minutes recovery in between each. Absolutely nothing left at the end, but without a doubt it was an immense deposit in the fitness bank that can be withdrawn later in the season. Good stuff! Would love to … MORE→

Why participate in a race (whether it’s a 5k run or an Ironman Triathlon)? Bicycling Magazine’s 43 year old Editor in Chief Peter Flax, who admits he’s never a threat to win or even podium in any event of significance, said it so well in the July issue and worth sharing: “For me, the point isn’t to triumph. We spend our so-called modern lives coddled- breezing through airports on people movers, accepting meeting requests nestled in Aeron chairs, engaging cruise control to avoid the demands of the gas pedal. Our amazing muscles and capillaries and neural pathways are built to do something far more profound if we put them to the test.” Well said, Mr. Flax. Well said.

Prescription drugs are known to include a number of potential side effects. We now know what that number is. Researchers from the Regenstrief Institute and the Indiana University School of Medicine found an average of 70 reactions per drug, a number that can overwhelm physicians trying to select suitable treatments for their patients. In the study, appearing in the May 23, 2011 issue of the Archives of Internal Medicine, the researchers also found that more commonly prescribed drugs averaged around 100 side effects. The upper range was as many as 525 reactions. The study involved analysis of more than 5,600 drug labels and more than half a million labeled effects.

The American Academy of Pediatrics recently addressed the topic of “Energy” (ie, Red Bull, Monster, etc) and “Sports” (such as Gatorade, Powerade, etc) drinks for children and adolescents. Their advice? Generally speaking, water is the best choice. Sports drinks may occasionally be appropriate for those engaged in prolonged, vigorous physical activity, but only at those times. Energy drinks are never appropriate for children or adolescents, said Dr. Schneider and Dr. Benjamin. They contain stimulants not found in sports drinks that have been linked to a number of harmful health effects in children, including effects on the developing neurologic and cardiovascular systems. Bottom line? Avoid “Energy” drinks entirely, and reach for a Sports drink only when correlated with very high activity … MORE→

The NY Times (May 26th, 2011) reported that the shift in the labor force since 1960 is closely correlated to the obesity epidemic in the US. Jobs requiring moderate physical activity, which made up 50% of the labor market in 1960, now account for just 20%. This translates to 120-140 calories/day, obviously a considerable figure over time. For those in a position considered sedentary, individuals must now take personal responsibility for this differential, either through their leisure choices or in their food selection.

Eating more fish is a smart move for your heart, right? Well – yes and no. In a study reported in Circulation: Heart Failure (American Heart Association Journal), it was found that the risk of developing heart failure was lower for those who ate baked or broiled fish. However, eating FRIED fish one or more times per week was associated with a 48 percent higher risk of heart failure compared to those who ate fried fish infrequently. So make it a priority to include more fish in your diet (especially dark fish such as salmon), but be sure to stay away from the fried version!

It’s an undeniable fact when it comes to training intensity: Iron really does sharpen iron. This morning I got out with a buddy of mine – Terry Nugent – for a series of three back-to-back 10 mile time trials (cycling) with about 6 minutes of recovery between each. To say we both pushed ourselves far harder when out there together compared to what would have happened solo would be a significant understatement. If you’re looking to step up your the intensity (and results!) in your fitness pursuits, connect with like-minded friend and release the jet fuel!

A University of Missouri researcher has found that eating a healthy breakfast, especially one high in (healthy) protein, increases satiety, reduces hunger throughout the day and can be a simple strategy for improving appetite control and preventing overeating. The researchers decided to target ‘breakfast-skipping’ teens for two reasons, Leidy said. First, breakfast skipping has been strongly associated with unhealthy snacking, overeating (especially at night), weight gain and obesity. Second, approximately 60 percent of adolescents skip breakfast on a daily basis. The higher protein (healthy protein, such as waffles with protein powder) breakfast led to even greater changes in appetite, satiety and reward-driven eating behavior compared to the normal protein breakfast.

For those of you who already follow us on Facebook, you’re well aware of the regular health and wellness discounts posted on the site. If you’re not yet connected with us on your Facebook page, just click the “LIKE” button down toward the bottom right side of this page and you’ll be all set to see regular features, including special discounts we’ve arranged for our members. And by the way, we don’t receive any remuneration from any of the companies who’s discounts we post. They are simply organizations we respect and we’re helping spread the word, knowing it’s one more thing we can do to help change the world… one employee at a time!

In an interview I heard this morning with Bob Seebohar (www.fuel4mance.com), he had a fantastically simple but powerful tip worth sharing that applies to everyone and not just hard core athletes. The tip was that as you approach each meal, ask “Where’s my (high quality source of) protein? and Where’s my color (fruits, veggies)?” He’s not against carbohydrates, except maybe the empty, simple sugar-dense options. There is power in simplicity, and this simple tip – if applied to each meal, and even each snack – will clearly make a difference for us all.

The generic guideline around sleep has historically been to aim for 8 hours. Now a significant research recently covered in the NY Times Magazine backs up that data. Those who had eight hours of sleep hardly had any attention lapses and no cognitive declines over the 14 days of the study. Those in the four- and six-hour groups had P.V.T. results that declined steadily with almost each passing day. Though the four-hour subjects performed far worse, the six-hour group also consistently fell off-task. By the sixth day, 25 percent of the six-hour group was falling asleep at the computer. By the end of two weeks, the six-hour sleepers were as impaired as those who, in another Dinges study, had been … MORE→

One of our long-time partners, The Children’s Hospital of Denver, was once again recognized by US as one of the top children’s hospitals in the country (#5 nationally among children’s hospitals and the only Colorado hospital to make the US News Honor roll). The Children’s Hospital of Denver currently has over 2,300 of their employees actively participating in the Wellness Nation personalized wellness program. We absolutely consider ourselves extremely blessed to have been selected as their ongoing partner in creating a personalized approach to helping each individual employee become their best self as they serve the children of Colorado. Keep up the great work TCH!!

Do you want to be happier? According to the authors of a new review article published in Perspectives on Psychological Science, a journal of the Association for Psychological Science, pursuing happiness for happiness sake can actually make people feel worse. The tools often suggested for making yourself happy aren’t necessarily bad—like taking time every day to think about things you’re happy about or grateful for, or setting up situations that are likely to make you happy. “But when you’re doing it with the motivation or expectation that these things ought to make you happy, that can lead to disappointment and decreased happiness,” Gruber says. Indeed, psychological scientists have discovered what appears to really increase happiness. “The strongest predictor of happiness … MORE→

Are you stuck in a rut with your exercise routine? Have you looked back over the past several weeks and found that you’re stuck on hold? You’re consistent, but your performance is just so-so. Nothing special. Here’s a tip – take advantage of what exercise physiologists call “Social Facilitation.” By occasionally working out with others, you’ll perform better, and that better performance means higher intensity and of course enhanced outcomes with your own fitness. This may mean getting out for a group ride on the bike, hitting the gym with a couple of buddies, or finding a running group in the area to join once/week. Kick this Social Facilitation technique into play once or twice/week and your plateau will be … MORE→

Wellness Nation was extremely pleased to be recognized as winner of a Gold Star Certificate from the Better Business Bureau Denver/Boulder for 2008-2010. This unique honor recognizes BBB Accredited organizations that have had no complaints over the past 3 years. We are thankful to all of our fantastic partners and participants for their wonderful feedback and look forward to continuing to provide exceptional service in the future.

Here’s a good, solid swim set for the swimmers and triathletes in our midst: 200 Warm-up 5 x 200 at a send-off that provides you with approximately 30 seconds rest in between intervals Easy 50 10 x 100 at send-off that provides 15 seconds rest Easy 50 10 x 50 at send-off that provides 8-10 seconds rest Easy 50 20 x 25 (fast, recovery, fast, recovery, etc) 200 warm-down  

Parents are busy (understatement of the year?), and time for exercise can be tough. But what if instead of those trips to/from practice being the limiter, they were seen as the opportunity? What if, instead of saying “I can’t exercise because I’ve got to take Johnny to soccer practice,” it became “What a great chance to exercise when I take Johnny to soccer practice!” Obviously this wouldn’t always make sense, but would it sometimes? I consistently see parents at the pool, the track, the park or the gym sitting and watching practice (or reading a book). Perfect setting to get in a jog, swim or even a walk (and set a great example for the kids), with no additional time … MORE→

We were pleased to have our CEO featured in the latest issue of News-line. If interested, you can access the article here.

The Mayo Clinic recently provided their Top 10 Tips for better health. Among the list was eating fruits and veggies, taking a daily walk, including fiber in your diet, volunteering, enjoying a pet, having an attitude of gratitude, regular stretching and strengthening and being optimistic. What would you add to the list? Here’s a link to the article if you’d like to read additional details. Link :: http://tinyurl.com/42dbo3y

A study of older married couples that gives new meaning to the matrimonial adage “for better or worse” finds that spouses have a much greater impact on their partner’s health than previously known. The study, published in the current issue of the American Psychological Association’s journal Health Psychology, finds strong associations between the physical and emotional health of older married couples – and provides important new information on the psychological toll of physical limitations in old age. Researchers from the University of British Columbia and Pennsylvania State University tracked the emotional and physical histories of more than 1,700 older couples over a 15-year period, using data from a major U.S. survey. Participants ranged in age from 76 to 90 and … MORE→

Staying up late every night and sleeping in is a habit that could put you at risk for gaining weight. People who go to bed late and sleep late eat more calories in the evening, more fast food, fewer fruits and vegetables and weigh more than people who go to sleep earlier and wake up earlier, according to a new Northwestern Medicine study. Late sleepers consumed 248 more calories a day, twice as much fast food and half as many fruits and vegetables as those with earlier sleep times, according to the study. They also drank more full-calorie sodas. The late sleepers consumed the extra calories during dinner and later in the evening when everyone else was asleep. They also … MORE→

Brad Mueli, CEO of the Denver Rescue Mission (one of our valued clients!), doesn’t just “talk” about health and wellness, he’s living it. This June he’ll be riding 475 miles across the state of Kansas to help raise money to help the less fortunate across the front range. If you’d like to support his efforts or would just like to learn more about the positive impact the Denver Rescue Mission has on so many lives, here’s the link to check it out: www.DenverRescueMission.org/bike Go get ’em!

A study in the May 1 issue of the journal Sleep describes how changes in sleep that occur over a five-year period in late middle age affect cognitive function in later life. The findings suggest that women and men who begin sleeping more or less than 6 to 8 hours per night are subject to an accelerated cognitive decline that is equivalent to four to seven years of aging. A change to a shorter sleep duration was associated with lower scores at follow-up on three of the six cognitive tests, with reasoning, vocabulary and global cognitive status all being affected adversely. “The main result to come out of our study was that adverse changes in sleep duration appear to be … MORE→

This is crazy! A few days after Cheyenne Regional announced their BIG weight loss results, the City of Thornton made a similar announcement. With a smaller group, they revealed similar outcomes, dropping almost 570 pounds in their most recent contest! Congratulations to everyone who participated in this latest contest. Way to go City of Thornton!!!

Last week we highlighted the incredible benefits to starting your day off with a homemade smoothie. Great response, with the one primary question centering around whether there’s any way to save money on this healthy treat. Absolutely! Here are a few suggestions: First, watch for deals and make good use of your freezer. For example, I just picked up 2 1/2 lbs of bananas from the “about to go rotten” shelf for 85 cents (yes, total). As soon as I got home, I peeled them and dropped them into my designated zip-lock freezer bag. Bananas make up a consistent part of my smoothies, so this was a huge bargain (about 10 cents/banana). Do the same with any expiring fruit (they’re … MORE→

This one hurts, but it’s the right decision. A friend of mine had talked me into signing up for Ironman St George a few weeks before the event. Normally that would be ridiculous, but I had a couple good months of training under my belt and thought it would be a nice change to just “jump in” and do it rather than having it weighing on me for a year (most Ironman’s fill so far in advance you must sign up a year early to get in). A great half Ironman 3 wks before the race, which included an encouraging run course record and 2nd overall finish made it look like a good decision. But a serious lower leg injury … MORE→

A study that will soon be published in the American Journal of Public Health reveals something that will likely come as no surprise to anyone who has participated in an employee wellness program. It found that – at least with employees in the 40-68 years old age group, participation and outcomes were significantly better when the program went beyond simple web-based tools and included personal coaching. In fact, there was an impressive 36% difference in participation between the web-only program and the program that combined web tools with personalized coaching! More proof that relationships really do matter…

A heartfelt CONGRATULATIONS to the folks at the Cheyenne Regional Medical Center who were participating in the most recent Weight Management Contest with their co-workers as part of their employee wellness program. This group has now lost a total of 1,404 pounds over the past 3 months by encouraging each other and maintaining accountability among their various teams. Absolutely outstanding job everyone!!!!!!!

Research published recently in the National Academy of Sciences indicates just that. The study focused on mice that were genetically programmed to age faster than normal. Then, some of the mice exercised (treadmill) and the others were inactive. 5 months later, the mice who exercised were still young and their organs and brains functioned normally. By comparison, the sedentary mice had begun to age, go bald, were less active and had weakened organs. If you like details, it came down to the mitochondria (power center of cells that generates energy) and the exercising mice had fewer signs of damage to their mitochondria. Very interesting…

Under the heading of “Did You Know,” here’s an interesting one… When you’re ordering the new Starbucks “trenta” you’re not only getting a massive drink (31 ounces) but massive calories (up to 600) – with the potential to pack on more than 60 extra pounds in one year. “An extra 200 calories per day will lead to a weight gain of about 2 pounds per month, or 21 pounds per year, so an extra 600 calories could mean an increase in weight of upwards of 63 pounds in a year,” said Jessica Bartfield, MD, internal medicine and medical weight-loss specialist at Gottlieb Memorial Hospital, part of the Loyola University Health System. “The new “trenta” will offer 4 – 5 cups … MORE→

The Wall Street Journal this week featured an article on those unique individuals who can function quite well on just a few hours of sleep each night. One line of the article jumped off the page at me – “most of those who think they’re in this group are wrong.” In our time-crunched world, who hasn’t dreamed (sorry – poor choice of words) of getting by on 3 hours of sleep and having an extra 4-5 hours/day to invest any way we’d like? Unfortunately, the fact is that the vast majority of us (97%+) function best on 7-8 hours of sleep. And, if we kid ourselves into getting by on less, it’s no different than paying our expenses with a … MORE→

Yes indeed – after months of planning, the first phase of the new Wellness Nation Website has now been launched. In addition to the interesting stats flowing across the home page, you also have easy access to the blog, can find out more about many of our coaches, pull up success stories and much, learn significantly more about what we do, just to note a few of the highlights. Thanks to everyone for the positive comments, and to many of our current clients for their suggestions along the way. Stay tuned – More to come!

Earlier this season, I posted a note about several adjustments made to the training strategy for this triathlon season. One of the most significant was a greater emphasis on cycling and a decreased emphasis on both the quality and quantity of the running. I’m naturally more of a runner, so in the past, I made it a priority to focus in on 2 very high-end run sessions (track work and tempo work). These were valuable, but they also produced fatigue that resulted in lower quality cycling training. My hope was that, come race day, I’d be faster on the bike but more importantly be fresh going into the run (since the extra bike training would make the race a lower … MORE→

I had the same question, so I tried it out.  This online tracking system called restwise.com is supposedly able to tell you how you’re responding to your workouts and whether you need to take a break, dial it down or can go full tilt.  Since I’m consistently guilty of over-training and not exactly knowing when to take a break, I thought it was worth a try. Out of the gate, this is not a service for everyone.  But if you’re serious about your training and tend to push the envelope, it’s definitely worth a look.  After a month of use, I’m encouraged by its potential.  Rather than my traditional strategy of scheduling a recovery week every 3 to 4 weeks … MORE→

Our members know they can receive discounts on a number of products and services that we’ve found intriguing.  But we don’t just take anyone who offers a discount.  We’re careful to be sure the organizations we highlight are a good fit for our members and something worth mentioning in the midst of all the “noise” around us to “try this” or “use that.”  It’s not our goal to add to that noise, but rather to simply mention what we’re seeing, what we think, and then, in many cases with those products we do like, to arrange a discount for our Members.  To enhance this feature, we’ll occasionally highlight some of the items that intrigue us here and then our Members … MORE→

If you’re in Colorado (or ever have an excuse to come visit), then you’ve officially lost your opportunity to ever say “But I’m not a good swimmer” ever again.  Why?  Because SwimLabs, a literal indoor swimming lesson studio run by Michael Mann, is an incredible place that can help anyone become a better swimmer.  When I first visited, I was a bit skeptical.  How can anything be THAT much better from what I’d seen many times before? This is.  You step into one of their Endless Pools, all of which are set up with multiple video cameras in and out of the water, and begin to swim.  Rather than trying to comprehend what he’s telling you, you instantly SEE YOURSELF … MORE→

Take a step back and think for a moment. During your last meal (or even snack), did you choose to eat? Or did you decide to fuel? Eating involves consuming. That consumption is the ultimate goal. There is no “next step” in mind when the choice is to “eat.” Think of a trash compactor. It’s goal is to consume the trash – to put it away as quickly and efficiently as possible. That’s exactly what eating involves – consume as efficiently as possible, with no eye on the future. A plethora of calorie dense, “fast” options make that the easy choice. On the other end of the spectrum is to fuel. Fueling is always done with a purpose in mind. … MORE→

It’s been awhile since making an entry, so thought it would be a good time to catch you up.  After two years of crazy injuries (from a Vitamin D deficiency-induced stress fracture to a busted ankle sustained on a hike of Colorado’s 14ers that occurred right when I was almost back to the parking lot!), I’ve been training consistently but unable to race effectively.  And while it was good to get some variety in during that interim, I’m looking forward to racing here in 2011 if all goes well. But I’m also planning on trying several new things this season.  If you’re curious, check in occasionally and I’ll try to provide an occasional update.  What do those “new things” involve?  … MORE→

This year, instead of a short-term “resolution,” consider a New Year’s Strategy. Start by asking the question “What outcome would I like to see in my life by Dec 31st, 2011?” Then, once those are clearly identified, work backward, identifying the specific daily, weekly, monthly actions that will make that outcome a reality. And then finally – commit to regular (weekly) review of those steps to stay the course (within the context of Prov 21:31, of course). 365 days is a LOT of time if we use each and every one of them…  

‘Twas the morning before Christmas and all through the town Everyone was hustling – but wearing a frown   The shopping malls packed to the gills and much more Stress built by the moment – and store by store   But our schedule was set – it was Tempo day you see Harriman Park was calling – Mr. Wilmot, Sims and me   We arrived just like normal – some chatter here and there And prepared our aging bodies to make the most of the fare   Then what to my wondering eyes did appear But 9 other runners – all set in their gear   There was Hamilton, getting on track for St. George With Nugent and Roseman leading the … MORE→

Here’s the workout for you, a nice middle-distance “bounce-back” workout.  Please note that “rest” indicates a jog (not a walk or stand)… 10 min warm-up 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval (2 min rest) 4 min interval (4 min rest) 2 min interval 10 min warm-down

Here’s one to try if you’re a triathlete facing a race with a big hill in the middle (such as Boulder Peak).  It’s to be performed on a trainer: 10 min warm-up 30 min at just below race pace in Aero position Stand up and go hard for 10-15 minutes (do not touch seat during this phase of the ride – even once) Back into Aero position for 30-40 minutes to equal total expected length of the bike portion of the ride Immediately change into running shoes and run just below race pace for 10 minutes 10 minute warm-down (running or cycling) Go get ’em!

Here’s the track workout for this week.  If you’re not able to join us, feel free to utilize as your own workout in the upcoming week.  Be sure to record your time on the mile for future reference: 10 minute warm-up 2 x 2 min interval at 90% effort and 4 min rest between each 2 x 1 min interval at 90% effort and 2 min rest between each 4 min jog 1 timed mile at full effort 4 x 2 min interval with 2 min rest 10 min warm-down

In the spirit of the Olympics, I cued up the movie “Miracle” (about the 1980 Olympic Hockey Team) while in the basement on the bike the other day.  Exceptional movie, and worth seeing (again).  Many valuable lessons and classic scenes.  But one in particular may provide some insights for all of us this month.   The “team” had been together for months, training and playing exhibition games.  The coach had originally asked them three things back in training camp:  Name…Where From… and Who Do You Play For.  Each player went through and answered the question accordingly with first/last name, their hometown and the College for whom they’d played.  But the team wasn’t really a team.  Rather, it was a group … MORE→

WASHINGTON — In its effort to overhaul health care, Congress is planning to give employers sweeping new authority to reward employees for healthy behavior, including better diet, more exercise, weight loss and smoking cessation. To read the full article from the NY Times, see this link…

Here’s a brief run-down on a workout the Masters team does 2+ times/month to mimic racing intensity and prep for a top-end performance on race day from 10K – half marathon distances.  To do this workout effectively, you’ll want to select a course that relatively flat or rolling hills.  If rolling hills, choose a direction that will make the “return” trip more difficult than the “out” trip.  Peer interaction is incredibly effective with this workout.  If possible, perform this workout with a group of runners.  They do NOT need to be running a similar pace.  Rather, everyone starts together, turns around at an exact pre-planned time (ie, 30 minutes) and then finish together, with the faster runners trying to “catch” the … MORE→

NEW YORK (Reuters Health) – A single bout of exercise helps obese individuals boost their body’s fat-burning rate and improve their metabolic health, results of a small study confirm. “This means that exercising, even without losing weight, can benefit individuals in terms of metabolic health,” Andrea Cornford, a graduate student researcher from the University of Michigan, Ann Arbor, told Reuters Health. “By exercising to increase their ability to burn fat and store fat as triglycerides in muscle, which is beneficial, people reduce their insulin resistance and their likelihood of developing type 2 diabetes,” Cornford explained. To read the rest of the story, see the following link.

Breakfast is well known as the most important meal of the day.  It helps set your metabolism in motion.  But – the value is only there when the contents of the meal are worth eating.  And from the article below, that’s clearly not the case in far too many cereals… WASHINGTON (Reuters) – Some breakfast cereals marketed to U.S. children are more than half sugar by weight and many get only fair scores on nutritional value, Consumer Reports said on Wednesday.   A serving of 11 popular cereals, including Kellogg’s Honey Smacks, carries as much sugar as a glazed doughnut, the consumer group found.   And some brands have more sugar and sodium when formulated for the U.S. market than … MORE→

Here is the planned workout for the serious runners (and not-so-serious runners who want to burn some extra calories – these workouts are among the fastest possible ways to burn calories available for you employee wellness individuals out there)… 10 minute warm-up (don’t skimp on this – a good warm-up is critical to a great workout) 6 min interval… 3 min jog 2 min interval… 1 min jog 5 min interval… 2 min jog 3 min interval… 2 min jog 3 x 4 min interval with 2 min jog in between 10 minute warm-down

I just read an interesting article about the impact of stress in our lives.  And yes – stress is certainly an issue.  But sometimes I think we forget that there are two parts to the impact of stress… Stress – in and of itself- isn’t a “bad” thing. It’s what makes us stronger, faster, more educated, closer in our relationships, etc. Rather, stress is only a problem when the amount of stress exceeds our capacity to tolerate it. Too often, we focus on the outside issues (the stress) rather than enhancing our own ability to tolerate that outside stress. Take a triathlete, for example. As a new participant, running a 10K after the swim and the bike portion of the event is “stressful.” It’s difficult … MORE→

Ok Gang – we went with the longer intervals last week with minimal rest.  This week we’ll sneak in a little more rest (but then of course target faster split times).  Here’s the plan: 10 minute warm-up 3 x 3 min with 2 min rest 4 x 2 min with 2 min rest 2 extra minutes rest after last one 6 min at 5K race pace or faster 10 minute warm-down

If you’re doing a longer “tempo” type of run during the week, this workout provides a slightly shorter distance intervals this week as follows: 10 minute warm-up 5 min run/3 min jog 4 min run/2 min jog 3 min run/2 min jog 2 min run/1 min jog Repeat 10 minute warm-down 10 minute warm-down

Impressive outcomes on this study out of Harvard University and reported in Reuters:  Women who heed common sense health messages about smoking, diet and exercise can cut their risk of premature death in half, U.S. researchers said on Tuesday. Here’s the link to the full article: http://www.reuters.com/article/healthNews/idUSN1650682620080917?feedType=nl&feedName=ushealth1100

Each year, the Harvest Moon Half Ironman Triathlon includes a Club Competition into the mix.  Different from the standard relay team, this competition involves every member of the team completing the entire event, consisting of a 1.2 mile swim, 56 mile bike and 13.1 mile run.  Then, the top 4 times, including at least one female team member, are combined to form a total “team time,” with the lowest combined time winning. In their first year as part of the competition, the Wellness Nation team snagged the top spot, 20 minutes ahead of the second place BikeSource team. Here are the detailed results if you’re curious:  http://www.racingunderground.com/harvestmoon/msresHMclubs08.html

Back to some longer intervals this week… 10 minute warm-up 2 x 6 min interval with 3 min jog 2 x 5 min interval with 2 min jog 4 min interval… 2 min jog 3 min interval 10 min warm-down

It’s true!  Lance Armstrong will be returning to professional cycling in 2009.  If you’d like to see him discuss it, here’s a link to his site:  http://www.lancearmstrong.com/ What does this mean to us – as regular people, participating in an employee wellness program?  A lot!  Lance has all the money he can ever spend.  He’s one of the most recognized individuals on the planet.  He’s well respected.  He’s enjoyed staying in shape as a 3-time marathoner.  And yet, he’s not content to settle. In many ways, improving your own health and wellness involves a commitment to ongoing improvement.  Among the thousands and thousands of clients with whom we work, not one person is perfect.  There’s always room for growth, improvement … MORE→

Very interesting.  The finding of a gene that was related to obesity has been found to be insignificant in the face of physical activity. According to the study, “Vigorous physical activity can help even people genetically prone to obesity keep the weight off, U.S. researchers said on Monday. They said a study (published in the Archives of Internal Medicine) among a group of Amish people found those who had an obesity-related gene called FTO but were very physically active weighed about the same as others who did not carry the gene.” For the full article, see this link:  http://www.reuters.com/article/healthNews/idUSN0846769020080909?feedType=nl&feedName=ushealth1100

This week is a taper week for a few of us, which means less volume but greater intensity.  As a result, this week’s track workout will involve full recovery between intervals and a variety of distances… 10 minute warm-up 5 min interval… 5 min jog 2 x 3 min interval… 3 min jog 6 x 90 seconds at highest sustainable pace with 2 min jog in between 10 min warm-down

In an interview with Forbes Magazine, John McCain had the following to say about employee wellness: “They should pay dollar one for prevention, because if you have this person for a sustained period, that’s the cheapest way to deliver the care. Don’t let them get into the acute-care system. Keep them out, pay for prevention, pay for wellness–that’d be a much better insurance design to match the kind of health initiatives that everyone thinks [are]necessary, including us.” Here’s a link to the entire article:  http://www.forbes.com/businessinthebeltway/2008/07/22/mccain-economy-holtzeakin-biz-wash-cx_0723adviser.html

In the midst of the busiest 2 weeks of the political year, a new website was launched to assist employers, employees and other interested parties to stay up on the latest news in regards to the potential law that will provide a tax credit to employers who implement an employee wellness program. Interested in reading more?  Here’s a link to the site:  www.WellnessTaxCredit.com  

This one assumes you’ll be doing a longer “Tempo” run a few days before this workout. As a result, this provides a workout with shorter intervals to work on sustaining that speed on potentially tired legs. Here you go! 10 Min Warm-up 10 x 1 min with 30 sec rest 3 min jog 5 x 90 sec with 1 min rest 1 extra min rest after last one 5 x 1 min with 1 min rest  10 min warm-down

Call me a dreamer (everyone else does- among other things), but articles like this one out of Wake Forest really makes me wonder when the day will come where we require some sort of action on the part of individuals to accompany their prescriptions.  Here’s the article: http://www.newswise.com/articles/view/543855/?sc=dwhr;xy=5040555.  It demonstrates significantly negative cardiovascular effects to certain types of Diabetes drugs.  This isn’t new, nor will it be the last time.  What if, instead of looking for ways to decrease the costs of drugs, we provided a discount to individuals who – in the case of diabetes – demonstrated consistent activity, weight loss and healthy eating (which obviously all go together)?  The result would be far better long-term health for all involved, cost … MORE→

After more of an endurance/pacing workout last week, we’ll focus in more on speed with the additional rest in this week’s workout.  Here’s the rundown… 10 min warm-up 4 x 3 min with 2 min active rest 3 x 2 min with 2 min active rest 3 x 1 min with 2 min active rest 10 min warm-down

Did you see it?  Big announcement last week based on a national survey.  Companies will be facing “ONLY” an 11% increase in their health care premiums in 2009.  Isn’t that fantastic news? Are you kidding me?  11% increase is good news?  Is anyone else laughing along with me?  Can you imagine if your accounting costs went up 11% (for the 8th straight year)?  Or what if your lease jumped 11% again.  Would that be good news?  Fortunately, some forward-thinking companies have stopped covering their eyes.  They’ve stopped being shocked by the annual increases and started taking action.  They’re initiating an employee wellness program that will not only reduce those health care (and disability!) costs over the long run, but will also … MORE→

This week, we’ll be working on sustaining leg speed over long periods, running a total of 15 two minute intervals over the 40 minutes of our work set.  Here are the details: 10 min warm-up 10 x 2 min interval with just 30 seconds rest in between.  Goal is to maintain your pace throughout, in spite of the minimal rest 5 x 2 min intervals with 1 min rest 10 min warm-down See you there!  Or, for those of you who are accessing this workout remotely (which is entirely fine), we’d love to hear your comments on how it went.

On a beautiful day, Wellness Nation Coaches Cathy, Ann and Jennifer joined several thousand triathletes in the Tri for the Cure event in Colorado.  

Not a week goes by where I don’t hear something along the lines of “I don’t run because it’s bad for you.”  The individual will point to a specific “case study” of someone who died in a marathon or the death of a famous “runner” like Jim Fixx as their own personal research. I have to admit, that while I do my best to engage the individual in a conversation of reason (ie, reminding them that Jim Fixx was a long-time smoker with heart issues before taking up running and likely extended his life span – not shortened it – through his love of running), inside I’m rolling my eyes a bit. Start with the bones and joints (“it’s bad … MORE→

Several people coming off of longer events this weekend but few with “A” races in the immediate future.  So we’re going to do a workout that starts with a little more consistent effort over longer periods and then reverse it and do higher intensity at the end, but with equal active rest included: 10 min warm-up 3 x 5 min interval at 5k pace…2 min active rest 5 x 2 min interval at mile pace or faster… 2 min active rest 10 min warm-down

Employee Wellness obviously isn’t about high energy at all costs.  The impact of high caffeine drinks has now been shown to have a clearly negative impact, as demonstrated in this article from Reuters: “Just one can of the popular stimulant energy drink Red Bull can increase the risk of heart attack or stroke, even in young people, Australian medical researchers said on Friday. The caffeine-loaded beverage, popular with university students and adrenaline sport fans to give them “wings”, caused the blood to become sticky, a pre-cursor to cardiovascular problems such as stroke.   “One hour after they drank Red Bull, (their blood systems) were no longer normal. They were abnormal like we would expect in a patient with cardiovascular disease,” … MORE→

On Sunday, August 3rd, participants in the unique Ready…Set…Live! weight management program passed another landmark, as participants completed the Evergreen Town Race 5K event.  Jennifer (pictured with Brad and Suzanna of Wellness Nation), drastically exceeded her expectations in the program, completing the event with a smile on her face and skip in her step.  “4 months ago, I didn’t think there was any way I could do this,” she said with a grin, “and now I just completed my first ever 5K!!” The Ready…Set…Live! program starts with 8 weeks of developing healthy habits, followed by gradually preparing for a specific event (usually a 5K, but many alternatives are available).  Participants consistently enter the program thinking – like Jennifer – that it’s … MORE→

Ben Greenfield recently interviewed Wellness Nation CEO Brad Cooper for his national “Train for Top Dollar” program.  Here’s the link to the podcast if you’re interested in hearing the interview in full (approximately 15 minutes in length):  http://www.trainfortopdollar.com/trainfortopdollar

Panorama Orthopedics, one of the largest and most respected orthopedic practices in the region, has proven itself to also be one of the most forward-thinking.  They already have designed their employee wellness program through Wellness Nation, and now have decided to include dependents of employees in their wellness program. “It’s encouraging to work with a company like Panorama Orthopedics who really understands the far-reaching value of including dependents in their employee wellness program,” said Brad Cooper, CEO of Wellness Nation.  “They clearly see this not only as a way to save money on health care costs over the long haul, but also see value in terms of recruitment and retention for employees, which may turn out to be an even larger cost … MORE→

A diet loaded with omega-3 fatty acids from fish may prevent atherosclerosis over a lifetime, researchers found. Higher intake of marine-derived omega-3 fatty acids appeared to entirely account for the lower intima-media thickness and coronary artery calcification seen among Japanese men living in Japan compared with Japanese-American and Caucasian-American men, according to an observational study published in the Aug. 5 issue of the Journal of the American College of Cardiology. The results suggested that diet, rather than genetics, accounts for the two-fold lower coronary heart disease mortality in Japan than in the U.S.  Here is the complete article:  http://www.medpagetoday.com/PrimaryCare/DietNutrition/tb/10300

With several people looking forward to a big race this weekend, the following will privide more extensive rest between intervals and a focus on getting those legs moving… 10 Min Warm-up 4 min interval at 5K Pace 5 min active rest 5 x 2 min interval with 3 min active rest 6 x 1 min interval with 2 min active rest 10 min Warm-down

While the research demonstrates consistently that 1-2 small glasses of wine can provide many positive health and wellness benefits, it’s very important to stop there.  Consuming more alcohol than recommended by U.S. Dietary Guidelines — more than two drinks a day for men and more than one for women — increases the risk of metabolic syndrome by 60%, researchers here said. Here’s the full article for details:  http://www.medpagetoday.com/Cardiology/MetabolicSyndrome/tb/10342

This week, you’ll be hitting the same splits, but working harder with each successive interval due to the changing lanes with each successive interval…  At the end, you’ll take a longer rest and throw in some serious speed on tired legs. 10 min warm-up 4 min interval – run all of it in the 1st lane of the track 2 min active rest 4 min interval – run all of it in the 2nd lane of the track 2 min active rest 4 min interval – run all of it in the 3rd lane of the track 2 min active rest 4 min interval – run all of it in the 4th lane of the track 2 min active rest 4 min … MORE→

While it’s not a surprise, it is good to see that employee or corporate wellness programs are at the top of the list (#2) among the top 7 workplace trends.  Here is the article if you’d like to read more… http://hotjobs.yahoo.com/career-articles-the_corporate_crystal_ball_future_workplace_trends-452

Business owners must find ways to prevent costly health-care problems such as heart disease and diabetes now, medical experts said Tuesday. Otherwise, companies are prime targets to lose thousands of dollars in revenue and experience an increased rate of absenteeism among their employees. “As a small-business owner or employee, you can’t control health-care costs,” said Jason Bandermann, business referral services manager at Saint Francis Medical Center in Cape Girardeau. “But there are ways to control an employee’s exposure to a destructive lifestyle.” Employee Wellness programs are clearly the solution.  Here’s the link to the full article http://www.semissourian.com/article/20080723/NEWS01/917802708/-1/news01

Doctors are now urging that peers diagnose and treat the condition known as “Pre-Diabetes.”  The article, linked below from the USA Today, states “If physicians do not recognize and treat pre-diabetes, diabetes will continue to inflate at great personal health and financial cost,” says Daniel Einhorn, vice president of the American Association of Clinical Endocrinologists. http://www.usatoday.com/news/health/2008-07-22-prediabetes-recommendations_N.htm

Here’s another article featuring the value of a company that realizes there’s a difference between complaining about annual increases in health care, disability, sick time and energy levels and a company that actually does something about it.  Kudos! http://www.pjstar.com/business/x1816436522/Wellness-is-good-for-business

Here’s the plan for the coming week.  Be SURE to keep jogging between intervals – no walking.  On intervals, watch your 400 splits.  Goal is to work hard throughout, but to keep consistent splits as you work your way down the interval ladder: 10 min warm-up 8 min interval 4 min active rest 7 min interval 3 min active rest 6 min interval 3 min active rest 5 min interval 2 min active rest 2 min interval 10 min warm-down

The Washington Post provided the following story that demonstrates clearly that prevention in the form of organized health and wellness programs provides a much higher ROI than simply focusing on treating illnesses:  http://www.washingtonpost.com/wp-dyn/content/article/2008/07/17/AR2008071700990.html?hpid=moreheadlines The article stresses that while many people believe Wellness is a long term investment, this study demonstrated clearly that the ROI actually occurs within a very short horizon of time.

Here’s an interesting study that shows as the population as a whole becomes more overweight, less people are recognizing they themselves have a problem:  http://www.medicalnewstoday.com/articles/114858.php This is clearly a wake-up call to physicians, legislators and employers (among others) to provide the tools and resources for individuals to understand the extreme health concerns – and associated costs – tied to elevated BMI levels.  Interestingly, something as simple as an online BMI calculator – when tied to an organized follow-up mechanism – can help employees and others to realize where they stand and start taking steps in the right direction to correct the situation.

Very good to see – a strong majority of employers now offer health and wellness incentives to their employees.  Here’s the article if you’d like to see details:  http://www.aishealth.com/Bnow/hbd071608.html There are many options when it comes to incentives, and the article mentions a few of them.  As part of our development process, Wellness Nation will provide you with various options that may be most valuable to your specific organization to produce the best possible long-term outcomes.

Here’s an interesting study that shows very clearly that between the ages of 9 and 15, the amount of physical activity drops dramatically (an annual decrease of 38 minutes per day!).  Here are the details:  http://www.medpagetoday.com/PrimaryCare/ExerciseFitness/tb/10128

Here’s a story out of Milwaukee that’s similar to many of the programs developed by Wellness Nation (www.wellnessnation.com).  It’s clear in demonstrating that combining wellness programs with reasonable incentives provide a significant pay-off for organizations of all sizes. http://www.todaystmj4.com/features/yourhealth/25466499.html

The Denver Business Journal has announced their nominations for Colorado’s “Outstanding Women in Business” Awards.  Suzanna Cooper, Chief Operating Officer for Wellness Nation, Inc made the cut and was recognized as part of a full page presentation in last week’s issue. While the humble COO greatly prefers to remain out of the limelight, this was quite an honor, as she was nominated alongside an incredible line-up of Colorado leaders. 

Smaller sized snack packages were supposed to help individuals limit their calories.  It turns out from this study that the opposite may be occuring.  http://www.bakeryandsnacks.com/news/ng.asp?n=86469&c=9EU3KtLmkBCjxVBPM4%2FOaQ%3D%3D  

Unfortunately no – unless you’re using the TV as a way to sneak in a yoga, Pilates or other beneficial workout in the comfort of your family room.  The average person watched 127 hours of television during the month of May, and added almost 30 hrs of non-work internet time to the mix.  Here’s the story:  http://www.emarketer.com/Article.aspx?id=1006415&src=article1_newsltr And to think – just focusing 10% of this time would do wonders for your health.  But then again, most people “don’t have time” to exercise, right?

Here’s another article highlighting the immense increase in health care costs:  http://www.theolympian.com/stateworkers/story/506158.html Unfortunately, it’s just another discussion about “how to pay” for it, rather than how to start fixing the actual core of the problem.  It’s good to see that more and more companies and organizations understand that new payment plans and strategies do nothing regarding the actual problem, but that an effective employee health and wellness strategy actually does.  Someday, we’ll see everyone there…

Major U.S. employers using incentives to promote employer-sponsored health and wellness programs rose from 62 percent to 71 percent between 2007 and 2008, according to a report released by the ERISA Industry Committee (ERIC), the National Association of Manufacturers (NAM) and IncentOne Inc. This is the second year the survey was conducted to determine employer adoption of incentives for health and disease management programs, and to assess the nuances of incentives they are using: the types of incentives currently used, the programs they use them for and the amount they are paying. The survey also sought to understand employer expectations for program ROI and challenges employers faced in implementing and operating these programs. The survey found that: There was a … MORE→

This summer, a study came out telling us that the type of plastic (as in water bottles) from which we drink can cause cancer long term if it doesn’t have the right number on the bottom.  Instantly, people of all walks of life were turning over their water bottles, avoiding specific ones, and tossing the “wrong” ones aside.   Great.  It’s fantastic to see people are tuning into the studies and care about their health enough to check something like this.   But I can’t help but wonder if we’re missing the point.    Are the same people who are so careful about their container just as careful about the food and drink they’re ingesting directly?  I’m not talking about taking … MORE→

Here’s the link to the article if you’d like to see the details.  Not surprisingly, those who keep a regular food diary lost TWICE as much weight as those who don’t over a 6 month period:  http://www.eurekalert.org/pub_releases/2008-07/kpdo-kps062308.php

We just returned from a quick little trip up the road to one of our beautiful state’s “tourist traps.”  The people watching is incredible.  The streets and shops were packed.  Of course, the ice cream cones are around every corner – after all, it’s Independence Day!  ;- ) But seriously – it’s interesting to just sit back and watch.  I’d love to know so much more.  You really can’t tell anything just by looking, regardless of what might seem obvious.  Each person has a story, a history, and hopefully a goal they’re pursuing.  It’s weekends like this that remind me why the model at Wellness Nation is so exciting.  Instead of the “one size fits all” programs that seem to dominate … MORE→

Megan Hottman, wellness coach for Wellness Nation, recently rode to victory in the Women’s Pro Criterium in Niwot on July 6th.  Great job Megan!!!

Wellness Nation, Inc is pleased to announce having been selected as the preferred employee wellness provider for the Colorado Hospital Association.  Please see www.cha.com for additional details about the Colorado Hospital Association, a leader in the health care industry.

Bike to work day – did you try it?  Obviously many reasons (or excuses not to), from meetings to distance to clothing or available showers at work.  All legitimate reasons. But just the same – have you really made an effort to make it work?  Even if just 1-2 days/week?  Distance?  How about riding part way and taking the bus the rest of the way (yes – most mass transits allow you hook bike to back/side of bus)? Showers?  If not available at work – how about at a nearby recreation center, YMCA or gym? Clothes?  If trying this just a couple of days/week, how about bringing clothes in the other days when driving? Again – it won’t work for … MORE→

A combined team of Wellness Nation Coaches and Participating Employee Wellness Clients came together for the popular Colfax Marathon Relay.  Here’s a great shot of one of the many teams to compete.

Wellness Nation, Inc has formed a partnership with USA Triathlon, governing body of one of the fastest growing sports in the country. “We’ve developed a special place in our hearts for triathletes over the years,” said Wellness Nation CEO Brad Cooper.  “The relationships we’ve developed with Tim Yount and others at USA Triathlon made this a simple transition.  And the fact is, that while only a small number of those with whom we work at various employer organizations ever plan to do a triathlon, those who do already get it.  USA Triathlon members understand the incredible impact good health and a focus on wellness means to their own productivity, energy levels and overall contribution at work – not to mention decreased … MORE→

The Wellness Nation Team demonstrated they don’t just talk the talk, but rather also make a habit of walking the walk (or running the run!) by winning the Colfax Marathon Relay.  In defending the title they’d earned at the Denver Marathon the previous fall, the team easily won the race by more than 12 minutes over more than 400 teams in the  popular event.

What do you think?  Core values?  Employee Wellness Provider?   Do they even matter in producing an ROI for your organization in this key area?? Absolutely.  Your wellness provider, unless we’re talking about one of those impersonal, generic wellness programs, is central to the culture of your organization, whispering in the ear of every one of your participating team members.  With that said, we thought you might want to take a peek at some of ours (while not a complete list, it’ll give you an idea):  Each person is a unique individual, created for a purpose The potential of that purpose is optimized as personal health and wellness improves Every individual, regardless of current state of health, can make further gains … MORE→

It’s difficult to open a newspaper without reading something about our politicians – on both sides of the aisle – proposing various ways to “fix our health care system.” One problem – and it’s a major problem – all we’re really talking about with these proposals is determining who’s going to pay for it – not how to actually fix the problem. The problem is that what we traditionally call “health” care isn’t health care at all – it’s SICK care.  We’re waiting until individuals are sick or hurt and THEN kick in the system.  At that point, the costs are immense, and the only solution remaining is figuring out how to pay for it. On the other hand, if … MORE→

Here’s a link that’s worth the 3 minutes:  http://www.9news.com/news/article.aspx?storyid=87542

“The guy is a rock star” said Wellness Nation CEO Brad Cooper after Lance Armstrong caught up to him at mile 22 of the Boston Marathon and they ran most of the rest of the way in together.  “The Boston Marathon is already well supported with great fans, but when Lance was there, the crowd just loved it!” said Cooper.  “Great experience all around and a great memory.”

Employee wellness – the phrase is used broadly.  It means different things to different people.  Unfortunately for too many – it’s come to be associated with the “Health Police.”  You know what I mean – someone “checking in” with you to make sure you’ve been “good.”  Guilt usually closely associated with this approach.  And long term results?  Guilt usually does well short term (for some), but long term?  Not so much. Then there’s our approach – build a culture.  Provide opportunities for those who have never exercised to get started – in their way.  Or help folks who would like to start eating better to do just that – in a way that fits their lifestyle, time pressures and more … MORE→

With the high gas prices, bicycles are selling at an all-time pace.  Great news, but with more people on bikes, the likelihood of more confrontations between cyclists and automobiles also grows. So who’s at fault for the increased tension between the two camps?  Certainly, drivers must be sure to be careful whenever driving on roads with cyclists, as one small error can mean the end to a cyclist’s life, and at the very least a life-changing injury. But as a cyclist, I think WE need to take greater care in holding up our end of the bargain.  How many times do you see cyclists riding 3 wide in a road meant for single file?  Or flying through a stop sign … MORE→

Consistent with the mantra of “one size fits one,” Wellness Nation has designed a completely customized Wellness Journal, available to every participating employee in the Wellness Nation program.  This journal allows each individual to identify their own goal (or goals) and chart progress toward achieving those goals, one step at a time. Not only are participants able to select their own goals and journalize in a way that fits their own temperament and style, but they can also design the actual site in any way they would like, making each person’s approach as individualized as desired.