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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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MineFit Tidbit: Carry Your Weight Stretching

Posted By Ariel Hill-Davis, Friday, July 8, 2016

Osteogenic dynamic loads delivered to the skeleton during exercise prevent aging-associated bone fragility. WHAT the heck does this mean?  When you "carry your weight and add an additional “load” or weight-bearing exercise, you can counteract the effects of bone loss which happen over the age of 50.  

Why does bone loss matter?  It is a direct contributor to arthritis, muscle strain and tear, and chronic joint pain.  

Weighted stretching exercises not only improve quality of life, muscle strength, and bone strength... they are a known factor for coordination and balance, reducing the risk of fall-related fractures. 

Exercise is the mainstay of the prevention and treatment of osteoporosis; often however, physicians don’t have enough know-how for evidence-based prescription of exercise. Moreover, the lack of facilities for safe implementation of the exercise programs compound the problem. Worksites and employers can assist in building a structure whereby employees can exercise and sustain their bodies, bones, and muscles.  And, stay on-site for a productive workday, everyday.  

Look at Our Three Items Easy to Implement at the Workplace or at Home.

Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2811354/  


  


  



Tags:  health  joint health  MineFit  minefit tidbit  safety and health  stretching 

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Announcing MineFit's Q3 Initiative: Releasing Stiff Joints & Strengthening Muscles

Posted By Ariel Hill-Davis, Thursday, July 7, 2016

The MineFit Q3 Initiative: Releasing Stiff Joints and Strengthening Muscles 

 

We are pleased to bring to our members a collaborative effort from the IMA-MA, our member-driven Task Force Committee, and our MineFit Head Coach, for the second half of 2016 with an innovative Health and Safety Program: MineFit.  The primary goal for the third quarter initiative is to inform and guide in simple and easily-distributable ways the most successful ways to engage your workers and your organization to keep joints and muscles healthy. 

 

 •   No Sick Days. Nobody wants to be sick or injured either on or off the job site.  The goal is to reduce lost days due to sickness and injury and make sure people are not in pain.

   No Health Claims. Sometimes what you don’t know really can hurt you.  The MineFit information to distribute on-site and to carry-out at home reduces healthcare and workers compensation claims for easily treated, minor issues.  It essentially offers the cure before the call to the doctor.

   No General Malaise. Our research investigated the association between injury and on-site productivity using stretching programs and exercise information.  There is heavy scientific correlation between healthy bodies and better work product and morale.  Having a succinct stretching and training program embedded in the work day makes workers more aware of their bodies and in better control of their daily routine, which improves quality of work and life.

 

MineFit Q3 Initiative Highlights:

 •   On-Site Stretching Videos - Audio and Video to show on your job site, and instructions on when and how to disseminate information to engage employees in the most successful way.  Health and Safety managers, Plant managers, and HR directors should all be on-board…Triangulation = Better Participation!

   Strength Training Guides for All Ages - Appreciate that employee needs differ according to age and job responsibility.  Increasing strength for younger populations, maintaining bone mass for older populations, and improving stiff muscles and joints for all groups, is our objective.  Health information will be distributed accordingly.

   Q3 Webinar:  All Hands on Deck for 24/7 Health and Safety - How to weave in the MineFit materials to help employees on board, explain best tactics to disseminate information effectively, and create a timeline and structure for integrating ways to keep muscles and joints healthy for a 24/7 Health and Safety mindset.  Join us on August 16th at 2:00 EST for this webinar.

 

Stay tuned for all MineFit's exciting news and information through Q3, including a Fitbit Giveaway!

Tags:  health  joint health  MineFit  safety and health 

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MineFit Tidbit: Q3 Initiative Sneak Peak - Releasing Stiff Joints & Strengthening Muscles

Posted By Ariel Hill-Davis, Friday, July 1, 2016

MineFit Tidbit:  The Q3 Teaser!  Read Ahead For Your Worksite Strategies, including a comprehensive list the most popular preventive care picks.  

 As we get ready to launch the MineFit Q3 Initiative: Releasing Stiff Joints and Strengthening Muscles, we offer a sneak peak of the content you can look forward to.  We begin this initiative examining the most successful ways to engage your employees and your organization to keep their joints and muscles healthy, using the most popular modes of fitness, wellness, and preventive care.  

 The following items are teasers for the Q3 topics and materials to come, so keep your eyes peeled and muscles limber!  

   Wearable Technology — the 2016 FitBit Blaze Giveaway 

   Body Weight Training and Stretching - Guides and Handouts to be posted on-site 

   Lower time (duration) and Increased Intensity (interval) Training - To be performed at home

   Strength Training - The tangible research on bone loss reduction techniques 

   Educated and Experienced Professionals - Engaging with your MineFit Coach and On-Site Professional 

   Fitness for Older Adults - Considerations for those in their 50's 

   Group Personal Training - How the “team” effect bolsters participation and results 

   Worksite Health Promotion - Engage your HR department and your plant managers to see results 

   Smart Phone Exercise Apps - Any type of phone on site and at home can track steps and improve health

   Outcome Measurements - measuring baseline and follow-up data, with a specific intervention period, is easy and highly effective to gain traction

 

Bonus Tidbit!

Did you know that wearing an activity tracker is directly associated with a 15% weight loss?  

Click here to read the Stanford led research study on weight loss with activity trackers.

Tags:  fitness  health  joint health  MineFit  minefit tidbit  safety and health 

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Monday Moves: MBM2 The Mini-Break-Minute Series Continues

Posted By Ariel Hill-Davis, Monday, May 23, 2016

It is often challenging to find a proper time and location to perform a stretching routine during the workday. We are pleased to offer a MineFit solution to the this challenge with Mini-Break-Minutes (MBM’s). Workers can embrace the MBM as a sitting break or a standing activity, depending on how it best compliments the daily rigors of their job.

When you can’t get up and about to do your standing stretch and warm-up, or if you are in the middle of a task during the workday, perform your MBM's to improve focus, increase circulation, keep muscles and joints healthy, and sustain the mind and body.

This week we present the second MBM: Overhead Breathing

MBM2: Raise your arms over your head and extend your fingertips, splaying your hands as far apart as you can, then turn Right and Left 4x each side, taking a big breath on each turn.

Why?: This move opens your ribcage to get more air into your lungs. It helps relieve neck and upper back pain, and improves blood flow to the arms and the brain.

Remember: Performing an action which reverses daily worksite repetitive movement patterns reduces chronic pain and injury, and is statistically proven to improve overall worker productivity. Set an alarm for every two hours of your work shift to perform this MBM.

Standing:

 

 

Seated:

 

Tags:  mbm  MineFit  mini-break-minute  Monday Moves  monica pampell  Stretch Series 

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MineFit Tidbit: Fighting Fatigue (8 Common Causes of and Solutions for Fatigue)

Posted By Ariel Hill-Davis, Friday, May 20, 2016

The MineFit Q2 initiative, Attention and Focus, has presented a variety of information, research and applications for physical activity and nutrition, aiming to improve focus, attention, mood, productivity, morale, and physical state of being. 

This week for our MineFit Tidbit, we turn to identifying and curing fatigue, which can present itself from a wide base of possible root causes.  Here are the top identifiers of fatigue, and solutions for a more restful night, and a better, more productive day.  

 

1. The Obvious: lack of sleep.  

Solution:  Turn off all TV’s and devices 1 hour before bedtime, to reduce serotonin production in the brain and help induce a better night’s rest.

2. Sleep Apnea: this condition is marked by brief interruptions in breathing, causing tiny wake-ups throughout the night.  

Solution: Lose weight and stop smoking, and go to a sleep clinic to check for this condition.

3. Lack of Food Fuel: eating too little causes fatigue; however, you might be getting the wrong foods, which cause abnormal fluctuations in blood sugar and lead to fatigue and lack of focus:  

Solution: Always eat breakfast and be sure there is protein added to each of your meals, especially breakfast. 

4. Depression: this disorder is commonly thought of as emotional; however, it has many physical manifestations, namely fatigue and headache.  

Solution:  Take an online screening test and try to use lifestyle habits to improve your mood and positively affect fatigue.  

5. Diabetes: wherever you are on the spectrum of diabetes and insulin resistance, this causes a malfunction in the ability to convert food to energy, resulting in fatigue and low energy, despite eating enough food.  

Solution: In most cases, diabetes can be treated with lifestyle changes, namely in the form of cardiovascular exercise and monitoring blood sugar. 

6. Dehydration:  fatigue is commonly a result of dehydration, especially for people who don’t engage in physical activity and thus don’t perceive the need for fluids.  

Solution:  If you are thirsty, you are already fatigued, so have two cups of water per hour and monitor urine frequency and color.  

7. Shift Work Sleep Disorder: working nights or rotating shifts such that your schedule changes, can disrupt your internal clock and lead to chronic fatigue.  

Solution: Limit your exposure to sunlight when you need to rest, keep your room very quiet and cool, and do not use devices when you are trying to settle down to sleep.  

8. Heart Disease:  when fatigue strikes everyday activities such as cleaning the house or gardening, it can be an sign of incoming heart disease, or the slow blockage of the arteries and blood flow in the body.  

Solution: Lifestyle changes, mainly in the form of cardiovascular exercise and weight management, curb heart disease before it gets out of hand.

Tags:  fatigue  health  MineFit  safety and health 

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