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Benefits of Corporate Team Building Events

Joseph Coupal - Tuesday, June 26, 2018

FieldHouse, Sudbury, MAOver the past several decades, management theory has evolved from the promotion of competitive work environments to the development of cooperative ones. As part of this evolution, businesses, especially small businesses, have put an ever-increasing emphasis on team building. Team building activities, whether they are five-minute games or week-long retreats, teach essential collaborative skills while helping employees develop trust in each other and each other's abilities.

Improve Productivity

Very often the main goal of team building activities is to improve productivity. As employees learn to work together more effectively, they are able to do their work more efficiently. Less time has to be spent correcting errors and work can be divided according to team member abilities, reducing repetitive or overlapping work. Team building activities often give employees the opportunity to identify ways to improve processes, policies or procedures that have inhibited productivity.

Increase Motivation

Team building activities can increase employee motivation in several ways. First, when employees succeed in team building activities, they become more confident, which boosts their motivation. Second, commitment to team building activities demonstrates that the business is willing to invest in their success. Third, employees are often more motivated when they gain trust in their fellow employees and feel confident that their work as a team will be recognized and appreciated.

Foster Problem Solving

Team building events typically involve introducing a problem that team members have to solve together. The problem solving skills that they practice in a simulation can transfer to into the workplace. Through the activities, team members gain the skills that let them identify barriers to accomplishing goals and come up with ways to overcome those barriers. Team building activities can give employees structured ways to solve problems together while making each aware of the resources that each team member brings to the workplace.

Encourage Creativity

Team building activities take employees out of their usual environment and give them an out-of-the-ordinary task to perform. This environment often gives permission for employees to be more creative and to use their imagination to accomplish the tasks set before them. It also sends the message to employees that their creativity is welcome in the workplace. These creative problem-solving skills transfer back to the workplace once the activities are complete.

For more information on corporate team building, contact The FieldHouse in Sudbury.

smallbusiness.chron.com

Tips to Lose Weight in Your 50’s and Beyond, Part II

Joseph Coupal - Tuesday, June 12, 2018

FieldHouse, Sudbury, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s and beyond. Last week we blogged about weight loss tips 1-3.

Tip No. 4: Load up on protein.

If ever there was a time to focus on getting enough lean protein, it's now. There is some evidence that older adults need more protein. A study found that increasing protein intake could help older adults build muscle. That can help counteract age-related muscle loss.

Aim for roughly 30 grams at each meal and more if you tend to crave carb-rich foods. Not only does adequate protein help support muscle growth and repair (which, when coupled with resistance training, will help increase metabolic rate and overall calorie burn), but it's also more satiating than carbs and fats, meaning you'll be less likely to reach for unhealthy snacks.

Tip No. 5: Be patient.

While it's just as possible to reach your healthy weight at 60-something as it is when you were 20-something, it might take a little longer. You might not be able to push yourself as hard as you'd like to during workouts, leading to a lower calorie-burn than you used to hit. Or, you may not be as strong as you once were, prompting you to lift lighter weights (also lowering that calorie-burn number you see on your heart rate monitor).

If you stick to a healthy diet and exercise plan, your weight will take care of itself over time.

Tip No. 6: Stretch yourself.

The more flexible you are, the more you will enjoy any physical activity you do and the less chance you'll have of hurting yourself. And at 60+, a less active lifestyle and an increase in aches and pains can make your flexibility plummet. Consider taking a yoga class or even simply adding a few stretches to your day, particularly after you've taken a walk or warmed up your muscles in some other way.

Tip No. 7: Change your attitude.

If you've got phrases like "Gaining weight is part of the aging process" or "Everybody my age is overweight" on repeat, it's time for new mantras. It's important to avoid slipping into a mindset that will prevent you from losing weight.

Last week we offered tips 1-3, you can see them here. For more information on losing weight as you age, contact the FieldHouse in Sudbury.

Fox News

Tips to Lose Weight in Your 50’s and Beyond

Joseph Coupal - Tuesday, June 05, 2018

FieldHouse, Sudbury, MAHere are some expert-approved tips that will help you change your diet, lose weight, and set you up for better health in your 50’s and beyond. Stay tuned next week for tips 4-7.

Tip No. 1: Focus on fat loss, not weight loss.

Forget about stepping on the scale. As you age, you cannot afford to lose muscle, organ tissue, or bone mass, which means focusing on the number on the scale is especially inappropriate. Instead simply measure your waist size. The general rule of thumb is that your waist size should be no more than half your height. So, a woman who's 5' 4" (or 64 inches) should have a waist size no larger than 32 inches; a man who's 5' 9" (or 69 inches) should have a waist no larger than 34.5 inches.

Tip No. 2: Drink plenty of water.

This is a tip for anyone trying to lose weight and boost overall health, but it's especially important as we get older. That's because as we age, the hypothalamus (which controls our hunger and thirst) becomes desensitized, dulling our thirst signals.

Plus, many older people avoid drinking water so they can avoid running to the bathroom constantly. This is especially true for men with prostate issues and women with bladder limitations.

Since water is key for digestion and metabolism—and our bodies can easily mistake thirst for hunger, which causes us to eat more than we actually need—it's important to make sure you're getting enough. You might set an alarm on your phone at regular intervals so you're reminded to keep sipping throughout the day.

Tip No. 3: Add strength training to your routine.

Muscle mass decreases with age. (At age 50, you've got about 20% less muscle mass than you did when you were 20, and unfortunately it only goes downhill from there.) You also know that muscle loss equals a slower metabolism, which explains why you're more likely to put on (and hold on to) those extra pounds that seem to creep up with every birthday. But there is something you can do about it: lift weights.

Of course, if you don't have a consistent weight training regimen, you'll want to start slowly and lift light weights; this will give your body time to adapt without placing too much strain on your muscles or joints and help you avoid injury.

However, don't get too comfortable with an easy resistance-training program. It is important to aim to gradually increase the amount of weight you lift. It's critical that significant resistance exercise be incorporated into any fat loss plan over age 60.

You know you're lifting the right amount of weight if you can just barely make it to the end of your repetitions before needing to rest.

Next week, see our blog for tips 4-7!

For more information on losing weight as you age, contact The FieldHouse.

Fox News

Hire a Personal Trainer For Summer Weight Loss

Joseph Coupal - Tuesday, May 29, 2018

FieldHouse, Sudbury, MAIt is almost summer, and it is getting warmer. Many of you want to get in shape and lose weight for the beach. But it is easy to lose motivation, especially if you don’t have a fitness plan. Maybe you don’t know where to start, or how to exercise on your own. It is not easy to design a safe or effective exercise plan. If you have personal fitness goals, or specific areas of your body you would like to address, you may want to consider getting a personal trainer.

First off, a personal trainer will help you create fitness goals that are reasonable and attainable. Your personal training program will be custom designed in order for you to reach those goals. Within each fitness goal you will have smaller goals that you can reach faster, this will help keep you motivated. A personal trainer cheers you on and pushes your limits. This helps you meet your fitness goals for summer 2018. Additionally, personal trainers help save you from injury because they will show you safe techniques for your workout.

Here are some tips on selecting a personal trainer:

  • Finding a trainer: Contact a local gym which offers personal training packages.
  • Try out a personal trainer. Ask for a list of trainers at your gym, and then observe them to see them interact with their clients. Get a referral from a friend or other gym members. You can often try one session and see if the trainer is a good fit for you.
  • Check credentials. Be sure the trainer you choose is certified with a reputable degree in the exercise/fitness field. Ask for references from other clients and discuss the trainer’s past experience.

If you want to lose weight this summer and improve your strength and cardiovascular health, a personal trainer can help. But you don’t have to be a beginner to benefit from personal trainers. No matter what your fitness level is, you can utilize a personal trainer for all types of reasons and goals. If you want to losing weight and stay healthy, hire a personal trainer. Contact the FieldHouse in Sudbury.

AOL Health

Reach Your Weight Loss and Fitness Goals by Being Specific

Joseph Coupal - Tuesday, May 22, 2018

FieldHouse, Sudbury, MA“A goal without a plan is just a wish.”

Don't wait for the perfect time to start working out and living a healthy life. There will always be something to make you say: "I'll start next week, month, year." Now is as good a time as any. And, don't just work out for the sake of working out. Goals and plans give you direction, a way to measure progress and also keep you motivated. Having no goals is like walking out of your house and not knowing where you are going. So set goals, make a plan and go!

Here are a few tips to guide you and keep you on track to meet your weight loss and fitness goals:

Specific:

"I want to get healthy" and "I want to get in shape" are too generic. Instead, try "I'll run a half marathon next spring." I'll earn a black belt in karate" or I'll lose 55 of my current body weight within 10 months."

Measureable:

Setting a measurable goal is key to achievement) and determining when it's been accomplished). Measure goals in time, weight, percentage or even clothing size!

Achievable:

It's good to shoot for the starts, but don't be too extreme. Likewise, a goal that's too easy is not very motivating. Know your potential and limits.

Relevant:

Set goals that are important to you and are relevant to your long-term personal vision.

Time-Bound:

Include an endpoint. There is no greater motivator than a deadline.

Set both short and long-term goals. Short ones are more motivating (stepping stones) and once you've achieved them, they can give you inspiration for your long term goals.

What to include in your plan

  • Cardio - Walking, swimming, running, cycling, stair climbing or aerobic classes
  • Strength - Weight training
  • Flexibility - stretching

Don't forget to keep track of progress, sleep hydration and nutrition.

For more information on setting wight loss and fitness goals, contact the FieldHouse in Sudbury, MA

runtastic.com

Weight Loss: Three Things You Need to Know

Joseph Coupal - Tuesday, May 15, 2018

FieldHouse, Sudbury, MACardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you’re trying to lose weight.

Here’s how you should rank these three elements to achieve your weight loss goals:

1. COUNTING CALORIES AND MACROS

Logging your food is one of the most important components of weight loss. Figure out what a safe calorie deficit is for you, follow these guidelines consistently and the weight should come off. Make sure to readjust your daily goals as you lose weight.

Diets or any eating that is non-nutritious is not recommended, but the idea of eating less by being aware — by counting your calories — means it’s unlikely you’ll overeat.

Technically, you don’t have to exercise to lose weight. But, this approach isn’t optimal for overall health. Counting your calories and macros is vital for weight loss, but it takes more than that to be strong and healthy. Keep in mind, we are organisms that are dependent upon work — or, in other words, exercise.

2.  BUILDING STRENGTH

Strength training is the best form of exercise you can do, no matter your age or whether you are trying to lose weight. While not everyone loves the weight room, the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly, more muscle to burn calorie — is incredible.

Your strength has a direct effect on how you interact with your environment. The stronger you are, the easier daily tasks become, such as climbing the stairs, carrying a full laundry basket and raking leaves. Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves? Muscle is what keeps us moving, and it needs to be fed a steady diet of weight training. An optimal, efficient way to strength train: complete compound exercises like squats, shoulder presses and deadlifts two to three days a week.

3. CRANKING OUT CARDIO

Cardiovascular exercise is often thought of by the mainstream media and even some doctors as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list.

Being balanced is a better idea, so do some sort of conditioning work, whether it’s running on a treadmill, riding a spin bike or pushing a sled. Twice-weekly sessions of 10–20 minutes of lung-scorching, high-intensity interval training is a great goal. You can do these types of workouts at the end of your strength-training sessions or on the days in between.

Another option is to do low-intensity, steady-state cardio. It’s the perfect place to start if you are new to the exercise game or in the early stages of losing weight. Walking or using a recumbent bike are also acceptable for such workouts. Try doing this two times per week.

Remember: The best place to start when trying to lose pounds is counting calories. Make sure your daily caloric allowance is a safe deficit. Even if you don’t count your daily macros, your body does. Adding strength training will help you maintain your muscle mass for today and for the future. And, since no one likes to feel winded walking up a flight of stairs, round out your program with cardio conditioning work. Good health comes at a cost: time, energy, money, sacrifice and hard work. Keep in mind that the cost is even greater if you don’t commit.

For more weight loss tips, contact the FieldHouse in Sudbury.

myfitnesspal.com

Weight Loss, What Personal Trainers Want You to Know

Joseph Coupal - Thursday, May 10, 2018

FieldHouse, Sudbury, MA Weight loss is one of the most common fitness goals personal trainers deal with. The reality, however, is that not every person who seeks to lose weight ends up reaching their goal. Often times, that’s because people striving for weight loss don’t go into it with the right mindset or information about what really works when it comes to shedding fat and building muscle.

Here’s what trainers want you to know about dropping pounds, plus what successful weight loss looks like from their perspective.

RESULTS TAKE TIME, AND IT’S BETTER THAT WAY

You probably already know it can take a while to see the benefits of working out and eating healthy, but knowing something and accepting it are two different things. Many clients will join a fitness program only to terminate too soon. Think about it this way: The weight that you might want to lose didn’t get there in one day, so we know that it won’t come off in a day.

Plus, there’s the fact that losing weight really quickly isn’t a great idea. The faster you lose weight, the more likely it is to come right back (plus some) when you stop dieting. When you lose weight too quickly, you also decrease your body’s metabolism, meaning that you burn fewer calories. When you have reached your weight goal and go back to a normal, healthy diet, you may have decreased your metabolism so much that even a ‘normal’ diet will make you gain weight fast. That’s why slow and steady is the best approach, which means 1–2 pounds of weight loss per week maximum.

YOUR “WHY” IS AS IMPORTANT AS YOUR “HOW”

Having a plan for how you’re going to lose weight is great, but there will inevitably be moments when your motivation wanes. During those times, the reason you want to lose weight in the first place becomes even more crucial. Ask yourself: Why are you doing this? Is this doctor-ordered for your health? If so, why would you follow those orders?" After all, most people know what they should be doing: Eat more broccoli and less sugar, get eight hours of sleep, exercise or be active for about 20 minutes a day. To actually make those lifestyle changes that will affect your body composition requires a big “why.”

Whatever it is, no one’s goal is really the number on the scale. Get to the real why and make yourself conscious of it daily.  However you do it, the more you focus on the specific reasons you want to lose weight — the ones without numbers attached — the more likely you are to stick to it.

WHAT WORKED FOR YOUR FRIEND MIGHT NOT WORK FOR YOU

It’s easy to get caught up in trendy workouts, diets and wellness trends, thinking they could be the answer to all your weight-related woes. Someone will see what’s working for their friend and think that they need to be doing the same thing. That’s great but that doesn’t mean it’s the only way to lose weight or meet your goals.  Instead, it’s better to figure out a plan that capitalizes on the healthy eating and workout habits you may already have. It’s important to realize that weight loss and nutrition are extremely individual and it’s OK to follow your own set of rules — within reason, of course.

CRAZY-HARD WORKOUTS AREN’T REQUIRED

You might think the harder you work out, the faster the weight will come off, but that’s not necessarily true. Don’t sign up for the most challenging boot camp in town with a goal of totally burning off your bad food choices. This is a recipe for injury and burnout. Instead, find fitness activities that you enjoy and stick with them. If fitness is viewed as fun and something you look forward to, then there is no limit to how long you can maintain it.

RESISTANCE TRAINING WILL MAKE A BIGGER DIFFERENCE THAN CARDIO

It’s a common misconception that to lose weight, you have to do a ton of cardio. By mainly basing your weight loss on lifting weights and eating healthy food — and not just on lots of cardio and a super low-calorie diet — you will permanently increase your base metabolism, meaning that you will burn more calories every second of the day, even when you are not working out. As you build more muscle mass and your metabolism increases, it will become easier and easier to lose weight and to maintain your weight loss. Of course, cardio isn’t a bad thing, and it deserves a place in your routine no matter what your goals are, but perhaps a smaller one than you might expect. Resistance training and good nutrition are more effective for long-term results.

THE PEOPLE YOU SURROUND YOURSELF WITH MATTER

Having a community to reach out to can make a world of difference, and while you might not be able to control your family’s health habits, you can certainly make an effort to spend time with fitness-minded friends. Don’t forget that you are the culmination of the five people you hang around with the most, so be sure to seek out friends who are already living that healthy and fit lifestyle. The bottom line is that no one does this alone.

PLAN HOW YOU’LL END YOUR WEIGHT LOSS

One of the most common weight-loss mistakes is not having a plan for what to do after you reach your goals. Most people either keep following the same diet they used to lose weight or end up going back to how they ate before their weight loss. Neither choice is ideal. Instead, don’t think of your weight-loss journey as being done until you have managed to keep your goal weight for at least a month. How do you do this? After you reach your weight-loss goal, slowly start adding a little more (healthy) food into your daily diet. Finding a calorie intake that allows you to keep your weight stable is just as much a part of the weight-loss process as shedding pounds.

IT’S BETTER NOT TO HAVE WEIGHT LOSS AS YOUR PRIMARY GOAL

You might be thinking, "What? How can this not be the goal if it’s why I’m training?” Easy. Strive for athletic and wellness goals such as completing a race, improving your maximum lifts or tracking your food intake for 30 days straight. The weight loss will follow. If you train as an athlete, you will eventually look like an athlete.

For more information on weight loss or personal training, contact the FieldHouse in Sudbury.

myfitnesspal.com

Lose Weight, Speed up Your Metabolism

Joseph Coupal - Tuesday, May 01, 2018

FieldHouse, Sudbury, MAIt seems like some people burn fat faster than others and some people seem to be able to eat whatever they want and they still stay thin. Mostly this is due to genetics, but it also has to do with a person’s metabolism and how fast it works.

However, age, weight, diet, and exercise habits also have an effect on how fast you can burn calories and the speed of your metabolism. The more muscle you have the faster your metabolism. Your metabolism slows down as you age because starting in your 20’s you lose 5-6 pounds of muscle every 10 years. Less muscle mass means a slower metabolism. So, as you age you burn fewer calories every day. But, don’t worry; there are ways to speed up your metabolism.

Add interval training to your workout routine. Interval training even just 2 times a week can burn more calories than a standard cardio workout on a treadmill or other cardio machine. In fact, it has actually been proven that adding interval training will help you lose 2 times as much weight as more traditional cardio exercise.

It is also helpful to break your workout into two shorter sessions. For example, do cardio before work and do strength training after work. This can help you burn an extra 100 to 200 calories in a day. Even small bursts of cardio activity can help get your metabolism going, so run up the stairs.

Eat breakfast; those who do lose more weight than those who don’t. When you sleep your metabolism slows down. It speeds up when you eat again. So breakfast kick starts your metabolism in the morning.

Eating protein is harder for the body to burn and metabolize, so eating more protein can help you burn an extra 150 -200 calories/day. The metabolism works harder to break it down.

Instead of eating 3 meals a day, eat 5 to 7 smaller smart meals. This helps your metabolism work hard all day.

Again, muscle burns more calories, so start strength training. This is the best way to speed up your metabolism at rest. Even as you age, weight training can speed up your metabolism again. In fact, a pound of muscle burns up to nine times the calories a pound of fat burns.

For more information, contact The FieldHouse in Sudbury.

Personal Training for Summer Weight Loss

Joseph Coupal - Tuesday, April 24, 2018

FieldHouse, Sudbury, MAHere are some fitness training tips to help you get the body you want by this summer.

1. You can’t out-train a bad diet. Start eating fresh and home cooked foods and eliminate fast food immediately.

2. Be smart when eating out, make the right choices; order extra veggies instead of the rice or pasta or potatoes that may come with your entrée.

3. Drink water. A dehydrated body will not lose fat. Shoot for 50% of your bodyweight in ounces. If you weigh 150 lbs, try to drink 75 ounces of water.

4. To burn the most fat in the least amount of time do full body circuit training workouts with minimal rest in between.

5. Don’t take fat loss advice from just anyone.

6. Your thoughts dictate your actions and your mindset. Focus on what you want (Nice abs, tight and toned legs and arms) rather than what you don’t want.

7. Doing exercise with someone else, like a personal trainer or a friend, is one of the best ways to stick to a workout program.

8. Always make sure your exercise program is constantly changing in some way so your body never hits a plateau. This means changing the intensity, adding more weight or doing more reps. Bootcamps and interval training are great for this.

9. Aim for 4-6 meals a day spread out every 2-3 hours.

10. Seek a personal trainer to help you achieve your goals especially in areas you are weak in.

11. Turn off the TV and go for a walk.

12. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. Don’t become complacent.

13. It takes way more energy to be positive than negative. Choose to consciously be optimistic and positive and you will attract more good things in life to you. 14. Find alternative ways to stay active that are fun for you and others

15. Comfort zones are meant to be broken out of. Performing uncomfortable tasks, activities and new habits will help you create more confidence in yourself and the self-esteem to keep losing weight and working hard.

16. Try to get 7-9 hours of sleep each day.

17. With a Heart Rate Monitor you check out how many calories you burn every workout. This is a great way to monitor your intensity and make sure you are “bringing it” to each and every workout!

18. If you track your food intake and control your calories you will inevitably lose weight.

19. When working out for fat and weight loss stick with compound exercises that hit multiple muscle groups such as a squat and press, pushups and lunges and curls.

For more information or assistance with your weight loss and fitness goals, contact The FieldHouse in Sudbury.

FastAction.com

Springtime Weight Loss Tips

Joseph Coupal - Tuesday, April 17, 2018

FieldHouse, Sudbury, MASpringtime is often when people really try to focus on losing winter weight and getting ready for the summer and bathing suits. If want to lose weight by summer, make the most of your work-out by avoiding the following missteps.

Don’t do the same exercise all the time. Your body gets used to the same exercise if you do it every day. Meeting your weight loss goals can be much more effective when you surprise your body once in a while. Change up your workout and the intensity or duration of your exercise. If you really want to lose fat, try some high intensity interval training. This means shorter cardio workouts at a higher intensity. Getting your heart rate up in bursts increases your metabolism and burns more calories.Have you tried spinning exercise? If not, get to an indoor cycling studio soon!

Pay attention to the math. For every pound you want to lose, you need to burn an extra 3,500 calories. Create the deficit by reducing the calories you eat, and increasing the calories you burn from exercise. Generally, people overestimate the amount of calories they are burning and underestimate the calories they are eating. You need to do the math. The only way to lose weight is through a combined effort of healthy eating and exercise.

You ignore strength training. People get very pleased with themselves when they are exercising regularly. Usually that is some type of cardio workout. Don’t forget about building and maintaining muscle. The more muscle you have, the higher your metabolism rate. For weight loss you need to do some form of strength training. You don’t have to use weights necessarily; you can use your own body weight and do planks, push-ups, and squats or lunges.

For more information or assistance is losing weight for summer, contact The FieldHouse in Sudbury.

Excerpts – Prevention.com


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