My Television is My Trainer

Though gym membership traditionally increases in January, February can find many of us wanting to stay out of the cold and work out at home. For those who do stay home, the television is often our "trainer" through the use of exercise DVDs and gaming systems that offer fitness programs. With more people having access to these at-home workout programs, it's important to look at the pros and cons of using your television as your personal trainer.

Pros:

• Working out at home can give you more time with your family. For those who are working long days, eliminating the drive to and from the gym and working out with or by your family can offer you some much needed time together.
• Working out at home offers you flexibility. Rather than having to make a certain fitness class at a certain time, you can choose when to work out. Whether it's early morning or later at night, you are in charge.
• Working out at home offers you privacy. Some people are uncomfortable exercising in front of others and would prefer to work out alone.
• Working out at home can offer you a wide variety of exercises. You can customize your workout on many of the gaming systems or rent/buy a variety of different fitness DVDs. You are not stuck taking a certain exercise class just because it fits the time you can exercise.
• Weather is not an issue when you work at inside the home.

Cons:

• Working out at home can suffer from many distractions. The phone rings; the laundry is piled up; the kids are arguing, etc. All of these can distract you from the important task at hand - improving your health.
• It can be easy to skip your workout when you exercise at home. Without accountability to a class, trainer or even a workout buddy, it can be easier to skip your workout "just this once." And again. And again.
• Some people don't work out as intensely as they need to when working out at home. For some, having a teacher, trainer or classmates to push you a little increases your intensity and results!
• Your exercise form can suffer when working out at home. Having the proper form when lifting a weight or doing aerobics is important both for the results you wish to achieve as well as to prevent injury. Having a teacher or trainer can help you maintain the proper form while exercising.

So, what to do? If you work out at home, pay special attention to your exercise form to prevent injury. Make exercise a priority and commitment. Use a heart rate monitor to help you stay in your training zone. If you find it too hard to keep your commitment to better fitness by exercising at home, get to the gym regularly, letting your family know that you are giving them the best gift possible - a healthier you! No matter what you choose, make this the year that exercise becomes a habit you will keep for the rest of your life.

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This article was published in the February 2013 edition of the Completely Well newsletter from WorkingWell - an occupational health network of Franciscan Alliance providing a comprehensive approach to employers with job-related health needs.

Down in the Dumps? 6 Tips for Dealing with Seasonal Depression

There are many descriptions for depression - feeling sad, blue, unhappy, miserable, or down in the dumps. Most of us feel this way at one time or another for short periods. During the fall and winter months, we may experience seasonal depression, or seasonal affective disorder (SAD), likely due to the cold weather and lack of sunlight.

No matter what type of depression you have and how severe it is, the following self-care steps can help:

• Get enough sleep.
• Follow a healthy, nutritious diet, and limit the use of alcohol.
• Exercise regularly.
• Get involved in activities that make you happy.
• Consider meditation, tai chi, or other relaxation methods.
• Spend time with family and friends.

People who have had repeated seasonal depression should talk to a mental health care professional about prevention methods. Starting treatment during the fall or early winter, before the symptoms of SAD begin, may be helpful.

For more information on seasonal affective disorder and other forms of depression, visit our Online Health Library.

Exercising at Work: Tips to Keep You Moving

Let's face it, many of us spend most of the time that we are awake at work. Couple that with the fact that many people sit all day at their jobs ... it may seem that our work environments aren't great places to focus on weight-loss goals. Well, don't get discouraged. Did you know you can easily add activity to your schedule before work, during work, at lunch, and after work? Here are some tips to get you started:


Before work:

• If you drive, park around the corner or a few blocks from your work place so you get a 5- to 10-minute walk before you get to work.
• If you take the bus, get off one stop before your usual stop to get in a few extra minutes of walking.
• Try walking or biking to work. These are excellent forms of exercise that will save you parking, gas, and bus money.

During work:

• Set a timer to remind you to do a one-minute stretching or strengthening exercises every half hour. These one-minute workouts help keep you focused, and they add 16 minutes of exercise to an 8-hour workday. Some one-minute exercises are:
  
  • Stand up straight, then bend forward and reach for your toes. Reach for a count of 20, and repeat two more times.
  • Reach both hands up toward the ceiling. Then, reach higher with your right hand for 2 seconds, then higher with your left hand for 2 seconds. Reach each hand higher 15 times.
  • While sitting in your chair, place your hands on the arm rests and lift your bottom off the seat. Hold your bottom up for 10 seconds. Do this up to 6 times. Be careful not to lock your elbows.
  • Stand with your feet shoulder length apart and your hands on your hips. Reach down across your body with your right hand toward your left foot, and then back up to your hip. Repeat this with your left hand reaching to your right foot. Take a deep breath and repeat. This is a good exercise to do while you make copies.
• Take the stairs instead of the elevator to add some exercise to your workday. Or walk down the hall to talk with a coworker instead of sending an e-mail.

At lunch:

• If you get an hour lunch break, eat for 30 minutes and then take a 30-minute walk.
• If you get a 30-minute lunch, try to fit in a 10-minute power walk.
• Invite a co-worker to walk with you. Having an exercise buddy will help keep you motivated. You are also more likely to exercise if someone is counting on you to join them.

After work:

• If you parked a short distance away, you’ll get a short walk in before you have to sit again on your way home.
• If you take the bus, walk one stop farther from the one closest to your workplace, or do something similar close to your destination.

For more information and tips on how to focus on weight-loss at work, visit FranciscanStMargaret.org/weightloss.

Omni Health & Fitness Open House - March 18

Franciscan Omni Health and Fitness will host their annual Spring Open House on Sunday, March 18, from noon to 3 p.m. at the Chesterton location and from 1 p.m. to 5 p.m. at the Schererville location. Come "Catch the Spirit" as we celebrate at both facilities! We will be offering free tours of our state-of-the-art facilities, raffles for free memberships and prizes totaling over $1,000. Plus, the opportunity in our Grand Prize Raffle to win, a free Week at a Biggest Loser Fitness Ridge Resort. ($3,500 value!) Healthy refreshments and snacks are being provided by Radisson Hotel and Aquafina.

Brett Hoebel
Biggest Loser Season 11

Celebrity appearances by Brett Hoebel, Biggest Loser unknown trainer, Season 11, Jessica and Ramon contestants from Biggest Loser Season 12, and our local favorite celebrities: Courtney and Marci Crozier, contestants from Biggest Loser Season 11. Come out and experience a Group Personal Training Classes lead by Brett himself! The class will be offered at noon at our Chesterton facility (810 Michael Drive) and at 3 p.m. at the Schererville location (221 U.S. HWY 41, Suite A).  A Celebrity Meet & Greet will follow the GPT demo class at both locations. For a limited time, guests will have an opportunity to take photos and gather autographs.

The fun and excitement will not stop there. Omni will feature newly decorated Spirit of Women areas in both clubs. Guests will also be welcomed to stop in for a free Thin & Healthy's Total Solution Orientation being held at 1:15 p.m. and again at 2:15 p.m. at each facility and learn how this program has helped our members lose over 7200 pounds.

Omni Schererville will launch a new WATER IN MOTION class at 2 p.m. that members and guests are welcome to attend and participate in, so please remember to bring your suits!

Raffle drawings will conclude the day at both locations with winning entries being returned to the Grand Prize Drawing for a free one week stay at a Biggest Loser Fitness Ridge Resort to be held on Monday, March 19, at the Schererville location at 1 p.m. Celebrities Jessica and Ramon will pull the lucky winner.

10 Tips to Help Prevent Holiday Weight Gain

By Jamie Monday, MA - Clinical Psychology, LPC, an Employee Assistance Program Therapist for the Franciscan Alliance - Northern Indiana Region

Research studies show that most adults gain about one pound during the holiday season. Unfortunately, for people who are already overweight, the holiday weight news is worse. People who are already overweight tend to gain a lot more, up to five pounds! Research also supports the idea that weight gain is, in fact, concentrated during the winter holiday season. Although the weight gain may only be one pound, it accumulates through the years and is often times not lost during the summer.

But don’t despair because this year can be different …

You might be asking yourself, “How can I possibly enjoy the holidays and all the yummy food without gaining weight?” There are practical and realistic ways that you can have your cake and eat it, too! 

10 Tips to Help Prevent Holiday Weight Gain

1. Control Portions – Studies have shown that the more food we’re served, the more we will eat – even if we don’t like what we are eating! Keep your portions small, especially with calorie-heavy foods like gravy, eggnog, and desserts.
2. Keep Moving – Exercise is even more important for maintaining weight loss than for taking off the pounds. In addition, exercise is essential in helping us cope with stress, which tends to increase during the holidays. Regular exercise can actually give you more energy to tackle that long holiday “to-do” list. Keep in mind something is better than nothing! Try to make it a priority by scheduling daily activity into your routine. Read more about how you can better manage your stress during the holidays. >>
3. Weigh in Regularly – Checking in with the scale at least once a week is the true test for maintenance. Remember to do it first thing in the morning. When the scale notches upward, that’s your signal to cut back on portions or rev up your physical activity.
4. Eat Plenty of Lean Protein – Boosting your protein intake with lean meats; skinless poultry, low-fat dairy, seafood, and beans will keep you satisfied longer. When you visit the buffet table, opt for these lean protein choices and complement them with high-fiber grains, fruits, and vegetables, which also help fill you up for relatively few calories.
5. Have a Healthy Breakfast – People who eat breakfast end up eating fewer calories throughout the day. Never skip breakfast because it powers up the brain, gets the metabolism perking, and helps you perform any task better.
6. Put it on a Plate – It’s hard to keep track of how much food you’re eating when you nibble without using a plate. Serving meals and snacks on a plate will help you avoid the mindless hand-to-mouth munching that can add lots of extra calories.
7. If You Don’t Love It, Don’t Eat It! – Why waste calories on foods that don’t knock your socks off? One bite is usually enough to tell whether you love it. If not, don’t worry about waste – just leave it on your plate. Use those extra calories for something you love.
8. Enjoy Soup or Salad Before Going to a Party – Studies have shown that a first course consisting of a large green salad with a light dressing or a bowl of broth-based vegetable soup can reduce the total calories you eat during a meal. These super-nutritious foods take the edge off your appetite so you don’t arrive starving and dive into the candy dish. 
9. Satisfy a Craving with a Few Bites – A piece of pecan pie or glass of eggnog can set you back by more than 400 calories. To stay in maintenance mode, enjoy just a few bites of such rich foods, or choose lower-calories alternatives (like pumpkin pie or low-fat eggnog) so your 200 extra calories will give you more to enjoy.
10. Savor Every Bite – Sit down, relax, and enjoy every bite of your meal. Take your time and savor the flavors, textures, and aromas of each food. Eating slowly will help you enjoy the meal and will give your brain time to receive the signal that your stomach is happily full.

This season make maintaining your weight a priority, instead of worrying about gaining or losing weight. By keeping in mind these helpful tips, you can enjoy the season’s wonderful foods without feeling guilty.

Mallwalkers Learn How to "Move Those Muscles"

Video highlights from the October 2011 FranciscanFIt Mallwalkers event.

Jane Bogordos and Julia Ladewski, certified instructors at Omni Health & Fitness in Schererville, taught exercise and stretching techniques you can do at home that will build your strength, boost your metabolism, increase your endurance and make you excited about working out.

Free muscle assessments were also offered by Omni Health & Fitness.

The program, sponsored by Franciscan Alliance hospitals in northern Indiana, takes place from 8 to 10 a.m. on the fourth Wednesday of each month on the mall’s lower level, outside of the JC Penney store.

For more information, call (219) 931-3322.

Cold Weather Canopy

80. 70. 55. 40. 25. 0. The numbers go down as the year goes on. With this year's cold weather just around the corner, it's important that you plan ahead for the temperature, weather, and associated items to come.

The Car

Your car is most likely driven on a daily basis. As your refuge for movement and barrier for protection, it's crucial that your car be well-maintained and prepared for the slick and wet weather. Prepare your car this winter by doing the following:

• Check your windshield for cracks; thermal shock can turn your small crack into a huge problem that requires replacement.
• Check your fluid levels throughout the car. Fluid checking and replacement is a simple and inexpensive way to maintain your car's overall performance. Make sure oil, coolant, and transmission fluid are at the correct levels. Consider having a mechanic mix water with pure engine coolants, which can otherwise freeze at zero degrees.
• Replace your battery if needed. Batteries last an average of 3 1/2 years. Have your mechanic check the battery and cables to ensure that your car starts quickly and reliably.
• Replace tires if tread is low. Tires are the basis for traction and control on the road, especially in winter.

The Body

Winter often brings sickness with the lower levels of exercise and often suppressed immune system. Be sure to keep exercising and flexing your joints. Spend time stretching each morning and be sure to get out of the house, even if it's only for a short time. Regular exercise that doesn't place too much stress on bones and joints is good for your health, especially in conjunction with the right nutrients. If you work out regularly, begin altering your workouts to focus on strengthening the body for activities you'll do in winter, such as ice skating, skiing, or hockey.

Consider taking vitamins and natural supplements to keep your immune system at its peak. Be sure to eat healthy as much as possible to support these efforts.

The House

Your home protects your body and often your car as well. That's why it's extremely important to have your house prepared for the cold wind and snow it will soon endure. Utilize these tips to ensure peak performance and protection from your home this winter.

• Have your furnace inspected by an HVAC professional
• Inspect your roof, gutters and downspouts. These areas handle more weight in winter with mounting ice and snow.
• Check your exterior doors and windows for cracks that could let in cold air, increasing your heating bill.
• Service your weather equipment such as snowblowers. This ensures less work to get things going when they're needed.
• Check all plumbing. Be sure to locate your water main in case it must be shut off. 
• Prepare an emergency kit in case of a power outage. This should include candles and matches, phone numbers for the utility companies, non-perishable food supplies and water and batteries for backup equipment.

For more information on staying health this winter, visit our complete online health library.

"Move Those Muscles" - Mallwalkers Event Oct. 26

"Move Those Muscles" is the presentation topic for the next Franciscanfit -- Steps to Good Health monthly Mallwalkers program.

The free event, sponsored by Franciscan Alliance hospitals in northern Indiana and Westfield Southlake mall, is scheduled for 8 to 10 a.m. Oct. 26.

The public is invited to attend a 9 a.m. presentation of the program theme offered by Jane Bogordos and Julia Ladewski, certified instructors at Omni Health and Fitness in Schererville. Learn about group exercise techniques that will boost your metabolism, increase your endurance and make you excited about working out.

Muscle assessments will also be offered.

New Mallwalkers members are welcome to register for the program, which takes place on the mall's lower level, outside of JC Penney, on the fourth Wednesday of each month. Regular walkers hours are 8 a.m. to 10 a.m. Mondays through Saturdays and 9 to 11 a.m. Sundays.

For more information, call (800) 931-3322.

Two Wellness Centers In One

Franciscan Alliance partners Omni, Duneland locations

Omni 41 Health and Fitness Connection in Schererville and Duneland Health and Fitness Institute in Chesterton have merged to form Franciscan Omni Health and Fitness-Chesterton and Schererville. Both are under the auspices of Franciscan Alliance Northern Indiana Region.

"We have regionalized our wellness centers to create growth and efficiency in their staffing, facilities and programs," said Sharon Sporman, Northern Indiana Region executive director-wellness centers, adding, "Memberships are reciprocal; Schererville members now have access to Chesterton and vice versa."

Members were notified of the merger in September.

The partnership comes on the heels of the facilities recently becoming the first of their kind to achieve International Organization of Standardization 9001:2008 certification.

"The ISO process provides Franciscan Omni Health and Fitness a pathway to build a stronger foundation for our operations and enables us to deliver a high-quality product to our members and the community that we serve," Sporman said.

ISO is the world's largest developer of international standards that have been instituted in 162 nations. ISO certification, which is achieved following requested audits of practices, assures a quality management system that provides a foundation of best practices, resulting in highest-quality services.

Gene Diamond, CEO of Franciscan Alliance Northern Indiana Region, called the certifications "a milestone," and applauded the merger.

"Our members expect us to provide high-quality facilities, programs and services, but we're committed to offering them added value in the form of late-breaking advances tailored to meet their specific health and wellness needs. It's our mission. We think it makes us unique."     

What Franciscan Omni Health and Fitness locations offer:

The Chesterton location, 810 Michael Drive, is a comprehensive destination for wellness needs. Fitness memberships include access to state-of-the-art facilities, including a warm water therapy pool, Olympic pool, locker rooms with full amenities, massage therapy, a workout area, complete with cardio and strength equipment; and more than 65 group exercise classes per week (land and aqua included in membership fee). It also offers Kidzone, a safe place where children can play and stay while their parents work out.

The Chesterton location also hosts a number of programs and events throughout the year that cater to client needs. It prides itself on a world-class/professional staff that provides as much, or as little, hands-on attention to each member as needed, keeping individual desired results in mind. Onsite physical therapy and physician offices round out a comprehensive approach to aid those who are in need of medical attention and services. 

For more information, call (219) 983-9832 or visit www.franciscanalliance.org/omni.

The Schererville location, 221 U.S. 41, offers services in one location that include physician offices, rehabilitation services through the Rehabilitation Institute of Chicago, chiropractic services, weight-loss and fitness programs, Vanis salon and day spa, a White Sox baseball training academy, Parisi Speed School, a sports performance training center; a playroom for children and a soon-to-open Family Entertainment Center.

Fitness services include:

• More than 80 group exercise classes per week.
• A more than 18,000-square-foot Fitness Center that includes cardio, strength training, a Pilates studio, personal and group training; two swimming pools, sports facilities, including basketball, volleyball, racquetball and tennis; Thin and Healthy Total Solutions – billed as a last stop for weight loss and a staff of professionals who want to create a positive experience and assist clients open 24 hours a day.

For more information, call (219) 865-6969, or visit www.franciscanalliance.org/omni.

Pumpkin Prance 5K Set for October 1 ... Sign Up Today!

Omni 41 Health & Fitness Connection's 30th Annual Pumpkin Prance 5K Run/Non-Competitive Walk is scheduled for Saturday, October 1. Applications are currently being accepted and are available at the club and also at omni41.com.

Download and print your application >>

The race/walk will start at 9 a.m. Race day registration will be held across the street from Omni 41 from 7:30 to 8:30 a.m. The course is a flat 5k (3.1-mile) course through the Plum Creek Subdivision across the street from Omni 41, 221 US Hwy 41 in Schererville.

Prizes will be awarded to overall and master winners and top three male and female finishers in the different age divisions. Prize drawing for participants who come in costume. Tee-shirts and goodie bags are guaranteed for pre-registered participants only.

Pre-registration entry deadline is September 24. Entry fee for the race is $20, which includes apparel, or $15 fee if no apparel is desired. Participants under age 18 must have a parent present the day of the race to fill out and sign a liability waiver.

For more information on this event, please contact Lisa at Omni 41 at (219) 865-6969.

Mallwalkers Learn to Balance Aging with Strength, Control

A healthy number of participants received lessons in balance and strength control, as they relate to the aging process, during the Aug. 24 Franciscanfit Mallwalkers program at Westfield Southlake Mall in Hobart.

Jane Bogordos, exercise physiologist at Omni 41 Health and Fitness Connection in Schererville, discussed the benefits of balance and core strength and led audience members in related exercises, including a number using a seated ball, during the program.

In case you missed it...here is a video recap:

Pulmonary function screenings were offered by Franciscan St. Anthony Health-Crown Point.

The program, sponsored by Franciscan Alliance hospitals in northern Indiana, takes place from 8 to 10 a.m. on the fourth Wednesday of each month on the mall’s lower level, outside of the JC Penney store.

For more information, call (219) 931-3322.

Next FranciscanFit Mallwalkers Program Set for Aug. 24

"Balance and Strength As We Age" is the presentation topic for the next Franciscanfit -- Steps to Good Health monthly Mallwalkers program.

The free event, sponsored by Franciscan Alliance hospitals in northern Indiana and Westfield Southlake mall, is scheduled for 8 to 10 a.m. Aug. 24.

The public is invited to attend a 9 a.m. presentation of the program theme offered by Jane Bogordos, exercise physiologist at Omni 41 Health and Fitness Connection in Schererville. She will discuss the benefits of balance and core strength during the aging process.

Pulmonary function screenings will be offered by Franciscan St. Anthony Health-Crown Point.

New Mallwalkers members are welcome to register for the program, which takes place on the mall's lower level, outside of JC Penney, on the fourth Wednesday of each month. Regular walkers hours are 8 a.m. to 10 a.m. Mondays through Saturdays and 9 to 11 a.m. Sundays.

For more information, call (800) 931-3322.

Other Franciscan Alliance hospitals in northern Indiana include Franciscan Physicians Hospital in Munster, St. Margaret Health-Dyer and Hammond and St. Anthony Health-Michigan City.

Mallwalkers Get Stronger at Franciscan Alliance Event

Tammy Pankau, a certified group fitness expert at Omni 41 Health and Fitness Connection in Schererville, shows participants in the Franciscanfit Mallwalkers program April 27 how to sharpen their mental focus, boost stamina and improve muscle mass, through an interactive program of lower- and upper-body strength training.

Participants used resistance bands for their workout, which also included stretching exercises prior to using the bands, and cooling down methods at the end of the session. Body mass index and blood pressure screenings also were available.

The free program takes place on the fourth Wednesday of each month at Westfield Southlake mall in Hobart. For more information, call (800) 931-3322.

FranciscanFit Mallwalkers Program Steps Off Again on Feb. 23

In light of February being designated American Heart Month, "Resistance Band Training for Cardio Health" will be the presentation topic for the next Franciscanfit -- Steps to Good Health monthly Mallwalkers program.

The free program, sponsored by Franciscan Alliance Northern Indiana hospitals and Westfield Southlake Mall, is scheduled for 8 to 10 a.m. Feb. 23.

The public is invited to attend a 9 a.m. presentation of the program theme offered by Carlos Celis, Franciscan Alliance regional wellness specialist. Celis will offer an interactive demonstration that will show participants how to build strength, tone muscles and maximize cardio workouts by using resistance bands.

Blood pressure screenings will be provided by The Heart Institute at Franciscan St. Anthony Health - Crown Point. Healthy heart information will be available from Jody Adams, a cardiovascular nurse practitioner at Franciscan Physicians Hospital, LLC, in Munster.

New Mallwalkers members are welcome to register for the program, which takes place on the mall’s lower level, outside of JC Penney, on the fourth Wednesday of each month.

Regular walkers hours are 8 a.m. to 10 a.m. Mondays through Saturdays and 9 to 11 a.m. Sundays.

For more information, call (1-800) 931-3322.

The Franciscan Alliance Northern Indiana hospitals include Franciscan St. Anthony Health - Crown Point; Franciscan St. Anthony Health - Michigan City; Franciscan St. Margaret Health - Hammond & Dyer; and Franciscan Physicians Hospital in Munster.