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Monday Move: A Balance Series With Video!

Posted By Ariel Hill-Davis, Monday, October 23, 2017

Happy Monday!

This week we turn our attention to balance, as a reminder of its importance in daily life. Whether at work or at home, the ability to stand on one foot confidently pays dividends - especially as we age. Please watch the video below to learn a series of simple items to perform and improve your balance technique.

The Steps to Balance:

1. Single leg knee tuck to chest - either do 10 per leg or alternate for 20 total repetitions
2. Single leg balance hold - try to get to 30 seconds!
3. Single leg balance hold - with eyes closed for 7 seconds!

Have a wonderful week.

Your MineFit Coach,
Monica

 

Tags:  health  MineFit  monica pampell  safety and health  total worker health 

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Friday MineFit TidBit: Which is it? More Small Meals or Fewer Large Meals?

Posted By Ariel Hill-Davis, Friday, October 20, 2017

Good Morning and Happy Friday!

There has been a long-standing debate about whether we should eat only two meals a day, or snack throughout, for a total of 4-6. It seems like every other week there is a new study out contradicting the previous prescription.

I often tell people: “it’s neither good nor bad. It just is.”

So, here is a perspective that touches on the point. The summary of this recent research is that people who ate one or two large meals per day were less likely to gain weight than those who ate smaller meals over the course of the day (4-6). This flies in the face of the metabolism theory (spacing out meals boosts daily caloric burn). But don’t get discouraged, snackers! The reason for this result is that the people eating more, “smaller” meals underestimated how many calories were in each one. So, their net intake was much higher than the 1-2 meal a day group.

Few Big Meals vs Many Small Ones 


Just something new to consider when deciding when and what to eat. Enjoy!

Your MineFit Coach,
Monica

Tags:  MineFit  nutrition  safety and health  wellness 

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MineFite News and A Belated Monday Move

Posted By Ariel Hill-Davis, Tuesday, October 17, 2017

IMA-NA would like to announce the sunsetting of the MineFit Program as of January 2018. Our head coach, Monica Pampell, will be providing members with 9 more weeks of MineFit lessons for members to use throughout the coming holiday season. The lessons will be related to three areas that can impact everyday workplace safety and health: Balance, Posture, and Nutrition. Our MineFit materials from the last 2 years will still be available digitally for members to download and use in conjunction with company safety, health, and wellness programs.  If you have any questions related to MineFit please email Ariel Hill-Davis.

 

Monday Move (Belated) - The Wall Press for Posture

 

Happy Tuesday! Our MOVE today is a posture check using any wall, anywhere. Watch the video below and then hop up and practice! All parts of the spine against the wall, core activation, shoulders back, and the neck pressed as well. Enjoy a better posture this week in just 60 seconds, and have a good week!

Your MineFit Head Coach,
Monica

 



Tags:  MineFit  safety and health  total worker health  wellness 

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MineFit Monday Move: Don't Forget Your Deltoid!

Posted By Ariel Hill-Davis, Monday, August 7, 2017

Happy Monday!  

 

Often, the shoulder (aka the deltoid) is quite neglected.  It’s not your fault!  But, you can do a very simple exercise to engage your shoulder muscle, as it helps reduce rotator cuff injury AND will relieve neck stress.  

  • Perform 20 repetitions of this movement while sitting at your desk, on a break from operating your equipment, or just standing up for a quick break. 
  •  Pretend you have weights on the tips of your elbows, and lead with your elbows instead of your hands.  It’s called the lateral raise.
  • Keep your arms bent at 90 degrees the entire time.
  • And...always breathe.

Have a wonderful week.

 

Your MineFit Head Coach,

Monica 

Tags:  MineFit  Monday Moves  monica pampell 

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Friday MineFit Tidbit: Do you know your food label?

Posted By Ariel Hill-Davis, Friday, August 4, 2017
Happy Friday!

Although a diet which includes as many fruits and vegetables as possible is ideal, eating out of a box or food container is inevitable. So, how well do you know your label? Take this fun quiz online to find out some things about nutrition facts on food containers. And, you can also download an app that helps you scan your labels right at the store. Remember: make sure to avoid saturated fat, and keep your sodium in check. Look for foods which contain monounsaturated fat, protein, and fiber. Enjoy your weekend!

Your MineFit Head Coach,
Monica

Quiz

Suggestions for Food Label Scanner apps

Tags:  diet  health  MineFit  minefit tidbit  safety and health 

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MineFit Monday Move: The Easiest Way to Stretch your Hip

Posted By Ariel Hill-Davis, Monday, July 31, 2017

Happy Monday!  

 Tight hip muscles can cause problems with walking, can inhibit the ability to lift and carry heavy objects, and even affect your mood.  Here is the EASIEST way to stretch your hip:

  • Stand up.
  • Brace your hand against a wall.
  • Draw your hand to your kneecap, and pull the knee up to your chest.
  • Hold it in place and try to take five full deep breaths, feeling the stretch in the back of you hip.  
  • Keep your back as tall as possible while you do this stretch.

Have a Wonderful Week!

Your MineFit Head Coach,

Monica 

Tags:  health  MineFit  Monday Moves  monica pampell  safety and health 

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Friday MineFit Tidbit: Fight Cognitive Decline

Posted By Ariel Hill-Davis, Friday, July 28, 2017

Happy Friday!

Want to Learn Something? Read Ahead…

One of the greatest health threats we face as we get older is cognitive decline. As we age, connections between brain cells weaken are cells can’t communicate with each other as effectively, leading to problems with memory and cognitive ability.

Good News!!

Cognitive decline doesn’t have to be an inevitable part of aging.

Try something different this weekend…something outside of your wheelhouse:

Plant something,
Complete a puzzle,
Read a book on a subject you haven’t explored,
Call a family member,
Go explore a new part of town.


Read more about the 6 Pillars of Brain Health here!

Tags:  brain health  cognitive decline  health  MineFit  minefit tidbit  safety and health  total worker health 

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MineFit Monday Move: Roll Those Stiff Shoulders

Posted By Ariel Hill-Davis, Monday, July 10, 2017

Shoulders can be a tricky beast to tackle when it comes to stiffness and impingements. Check out this shoulder mobility tutorial to keep shoulders loose, and understand proper training techniques for on-site warmups.

The Three Parts of the Shoulder “Triangle of Mobility”

1) Lat
latissimus dorsi
teres major
teres minor
(2) Pec
pectoralis major
pectoralis minor
subscapularis
(3) Trap
upper trapezius
sternocleidomastoid
scalenes

Stretch all of these muscles by performing:

1. side bending - lat
2. chest opening - pec
3. head turning side to side - trap

Release all of these muscles at home, doing:

1. lay on a foam roller on your side by your ribcage (lat)
2. lay on a ball on your chest right below the collarbone (pec)
3. lay on foam roll just below the neck (trap)

 

 


Tags:  MineFit  Monday Moves  stretching 

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Webinar: The MineFit 24/7 Approach to Sustainable Workforce

Posted By Ariel Hill-Davis, Tuesday, October 25, 2016
WEBINAR: The MineFit 24/7 Approach to Sustainable Workforce

Date and Time: November 3, 2016, 2:00 PM ET

In this webinar we will discuss the best ways to create a system which effectively disseminates new and valuable health information: things like the very MineFit materials you enjoy as a member of the IMA-MA. Please join us to review MineFit tangibles available for easy use on-site, online, in-office, and among your entire organization. Use triangulation to create a foolproof system which uses materials as employee amenities, not mandates, and guides your workers to protect their health and their future, 24/7. The webinar is perfect for (1)Plant Managers, (2) Heads of Health and Safety, and (3) you HR department to help thread together health and safety with wellness programming and ensure a sustainable worker.

Instructor: Monica Pampell

Click here to register

Cost: $29/person for IMA members
$59/person for non-members

Tags:  health  MineFit  safety and health  sustainability  webinar  workforce 

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Friday MineFit TidBit: When You Eat Fast Food, Make Sure You Get a Good Grade

Posted By Ariel Hill-Davis, Friday, October 14, 2016

A new report, produced by six organizations devoted to public health and environmental concerns, is alerting consumers about the use of antibiotics in the meat and poultry. Researchers surveyed and investigated the supply chains of the 25 largest U.S. fast food and “fast casual” restaurants to find out how much they were altering their product with use of antibiotics - in order to keep the animals free of infection and save money. But, what’s the big deal with antibiotics, anyway?

When livestock producers administer antibiotics routinely to their flocks and herds, bacteria becomes resistant, meaning you have to give more of them, and different types, to maintain effectiveness. When consumers eat these foods, they are basically putting antibiotic resistant cells into your body. This effect contributes to the larger problem of antibiotic resistance - it means that antibiotics may not work when we need them most.

Read which restaurants make the grade for no antibiotic additions! Remember: establishments who use antibiotic-riddled meat are also likely to add hormones and other chemicals to their products to save money. In the end, It’s YOUR money, health, and future that counts the most. So Get A Good Grade.

A Grade
Panera
Chipotle

B Grade
Chick-fil-A

C Grade
Dunkin Donuts
McDonalds

F Grade
Subway
Wendy’s
Starbucks
Dominoes
Burger King
Denny’s

 

Tags:  diet  food  MineFit  minefit tidbit  nutrition 

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