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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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Friday MineFit TidBit: The What and Why of the Foam Roll

Posted By Ariel Hill-Davis, Friday, September 2, 2016

These days, as exercise is increasingly important, a wide variety of equipment - some of which you may have never seen or used before - is gaining popularity. While some items are just a gimmick, others serve a unique and valuable purpose.

 

 

A foam roller is very valuable addition to anyone’s home or gym environment, and it’s becoming increasingly common as a tool to release tension and increase muscle function and flexibility. The foam roller is used to perform what’s called self-myofascial release. The intent of self-myofascial release is to loosen "trigger points in the muscles" — spots that might be tight or sore after exercise, a long day in a stiffened position, or after performing repetitive job tasks that cause knots and aches in the muscles and tendons.

 

Self-myofascial release using a foam roll releases the tightness and improves blood flow, resulting in reduced muscle soreness, increased flexibility and improved workout performance.  They are inexpensive and can be found  at most sporting goods stores or online shops.

Self-myofascial release is beneficial any time of day, but especially at the start and end of the day.  Taking some time to “roll out” your muscles can help prevent or reduce soreness in the ensuing hours and days. The same technique can be performed using a lacrosse ball (or other small rubber ball) to pinpoint specific trigger points, applying pressure to a smaller, targeted area such as the foot, neck or shoulder.

 

Foam Rolling: How It’s Done

The self-myofascial release technique can be performed on any muscle group in the body, including the back, quads, thighs, calves, hips and shoulders. Begin by placing the foam roller on the ground and then sitting or lying on it so the area you want to target is on the roller. Using slow, controlled movements, roll back and forth across the roller. Don’t be too quick to move on to the next muscle group; work each muscle group for one to two minutes, and if you find an area that is tight or painful, pause over that spot until you feel the muscle release.

Self-myofascial release works as a form of deep tissue massage, so it’s common to experience minor discomfort or pain during the process. If you experience pain that is unbearable, stop. When you are finished, your muscles should feel looser and any pain or discomfort should diminish.

  

This 2014 Study indicates that while Foam Rolling does not increase sports performance, it does have a dramatic effect on levels of muscular fatigue and soreness.  http://www.ncbi.nlm.nih.gov/pubmed/23588488

Tags:  foam roller  MineFit  minefit tidbit  stretching 

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Monday Moves: Q3 MineFit Strength Series Week One

Posted By Ariel Hill-Davis, Monday, July 25, 2016

Q3 MineFit Strength Series Week One

This week, our move marks the beginning of a strength series, which will culminate as a list of the best strength exercises you can do in the shortest amount of time.

The Series
Exercises will be illustrated by way of resistance band, and can be transferred to bodyweight, machine, and dumbbell format. Each "Strength Move" will explain the WHY and the HOW while engaging in resistance training and define specific muscle group exercises, with the goals of:
(1) Improving overall body strength
(2) increasing joint integrity and reducing osteoarthritis
(3) reducing chronic injury and strain to shoulders and lower back -- the two most common joints at risk.

Strength Move: Row

This classic "pulling "exercise covers the large group of muscles in your middle back, and engages shoulders to pull back into the proper place in their socket, reducing chronic injury by way of keeping them away of a vulnerable position to strain tendons.
Also, strengthening the muscles of the middle back reduces the risk of lower back injury by assisting movement and lifting without using the various tiny muscles in the lower spine improperly.

Stand tall with a long flat fine, and stay firm through the stomach. Engage in two sets of 15 to 20 repetitions, focus on drawing in your chest open and pulling your elbows back, trying to touch your elbows together behind you as you pull. Perform three times per week.

 Please note: this exercise can be performed in a seated or standing position, and, can be transferred to a cable cross machine, or performed bent from the waistline if you have a dumbbell. 

The last photo represents our MineFit coach getting "fancy" with single leg balance while pulling a resistance  band and is purely aspirational! Please do not perform this version on the worksite. :-)

 

 

 

Tags:  health  MineFit  Monday Moves  monica pampell  Row  safety and health  strength series 

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Friday MineFit TidBit: Why Fruit Won't Make You Fat-Deciphering One Sugar Myth Using Science!

Posted By Ariel Hill-Davis, Friday, July 22, 2016

In a study published in September, 2015, researchers from Harvard University found that, while eating more fruit and vegetables can prevent long-term weight gain, specific types can either enhance or curb weight loss efforts. Study results showed benefits in terms of improved weight loss in two ways: First, increased consumption of fruit showed a greater effect than for vegetables for weight loss. Second, the foods showing the strongest weight loss associations were berries, apples/pears, tofu/soy, cauliflower, and cruciferous and green leafy vegetables, according to a release from Harvard's School of Public Health.

The report noted that a possible factor in play is the increased satiety value with fewer calories as partially responsible for the beneficial effects of increasing fruit and vegetable intake, in addition to important vitamins in produce items.

Be sure to print and post this notice about the best veggies for weight loss at your mine sites for all to see!

                                

Tags:  diet  food facts  health  MineFit  minefit tidbit  safety and health 

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