Healthy Habits for Women

by Scott Schramm

J&M Strategic Consulting is always committed to providing a rewarding and fulfilling environment where teamwork, community, and passion are of the highest priority. This week, we have been celebrating National Women’s Health Week by keeping with the spirit of J&M’s Vision & Values.  They were created by J&M’s president, Jen Dodge, and no one resembles these traits better than Jen.  Her work ethic and integrity are exemplary of the strong women in today’s world.

Here are a few health tips that will benefit all women in our lives.

Have A Screening Plan

Women should make it a priority to visit with their doctor on a yearly basis and discuss a variety of topics including:

  • Family planning
  • Family health history, particularly about cancer
  • Weight, diet, and physical activity level
  • Any mental health concerns
  • How often to get specific tests (ie. mammogram)

Get Your Vitamins

Women need a variety of vitamins and minerals that may not always be feasible to consume through diet alone. Do your best to make sure you get the following vitamins and minerals:

  • Vitamins A and E – reduce macular degeneration and cataracts, protect skin from signs of aging and skin cancer
  • Vitamin K – maintaining strong bones, blood clotting, and prevent heart disease
  • Folate and Folic Acid – cognitive function, metabolism regulator, aids in fetus development and birth defect prevention
  • Iron – transfers oxygen to various parts of the body, reduces fatigue, boosts immunity, and reduces blood loss during menstruation

Exercise!

Keeping a strong back is important for women as the weight of the chest could cause rounded shoulders, which leads to poor, hunched posture. Incorporating squats into your daily exercise routine will maximize calories burned and reduce fat stores in the thigh and buttocks areas. For the quickest and best results, try the following exercises:

  • Squats
  • One-Arm Dumbbell Rows
  • Hip Raises

Women are a crucial and indispensable part of our society as well as the J&M team. Integrating a sound fitness plan including medical visits, a diet rich in vitamins and minerals, and regular exercise will improve the overall health and well-being of all women.

Convenient Workplace Exercises for The Busy Professional

by Scott Schramm

Approximately 40% of all employed people in the United States aged 19-64 work as professionals or managers, according to The Henry J. Kaiser Family Foundation. Much of this work is performed while seated at a computer for several hours a day, five days a week. This can create difficulty in focusing on an individual’s well-being. It is crucial to supplement your work life with exercise to ensure a healthy mind, body, and attitude. This post showcases three simple exercises that can be performed at the office to help improve your overall well-being.  For additional exercises or to establish a personal exercise plan, please visit my website, SchrammerTimeFitness.com.

Stair Climbs

Stair climb

This is an extremely simple exercise that benefits desk workers by strengthening calves, quads, hamstrings, and glutes. These are the biggest muscles in your body and require maximum calorie burn for muscle repair. Follow these preliminary goals for the best results:

  • Four reps up and down 8-12 stairs
  • One minute break
  • Repeat twice more

With regular practice, climbing stairs will become much easier and you will be able to set higher goals. These goals allow most of your calories to be burned while at rest, making the exercise incredibly time efficient for your busy workday.

Wall Sits

Wall sit

Wall sits will greatly improve a desk worker’s posture if performed regularly. The focus is to correctly place pressure in your hips and legs instead of in your back. Wall sits are so simple, they can be performed while waiting for a meeting or after returning from the water cooler. Here’s how to get started:

  • Press your back and the back of your head into the wall
  • Walk your feet out a bit (shoulder width is preferred)
  • Point your toes slightly outward
  • Slide down the wall until your upper legs are parallel with the floor
  • Start with three to five 30-second sets
  • Progress up to 60 and 90-second sets

Bridge

Bridge

The bridge is another simple exercise that every professional can perform at the office. Many desk workers experience lower back pain and this exercise will strengthen that area. Pairing this exercise with wall sits regularly will reduce the frequency and severity of lower back pain.

  • Lie on the floor or a mat on your back with your head down
  • Keep your hands and feet on the floor with your knees bent
  • Extend your pelvis upwards and hold there for a one count
  • Return to the starting position
  • Begin with three sets of ten reps
  • Increase sets and reps with progression

Strong legs, good posture, and a durable lower back should be of primary concern for desk workers when contemplating an exercise routine that can be performed during the work day. With these exercises in your arsenal, you are well on your way to a healthier well-being without sacrificing time or commitment to your job.

It’s SchrammerTime at J&M Strategic Consulting

J&M Strategic Consulting is pleased to welcome Scott Schramm as our new Wellness Coordinator!  Scott is an at-home personal trainer who has been working with Jen and Mike since the beginning of the year. In that time, Scott has delivered results while displaying a mentality that falls in line with J&M’s Vision & Values. According to Vice President Mike Dodge, “it didn’t take long to realize Scott would be a good fit with our culture and that he had something to offer our team.”

In addition to keeping J&M fit, Scott owns SchrammerTime Fitness providing personal training in the Pittsburgh area and fitness programs for everyone. Scott’s motto of Train Hard, Get Smart, and Have Fun Doing It reflects his approach to improving his clients’ fitness. We’re excited to apply Scott’s motto to the J&M team.

Feel free to check out his website, www.schrammertimefitness.com, to learn more about J&M’s newest member and read his incredible story.  Please join us in welcoming Scott to our team.

J&M Adds Ted Rasbach as Facilities Intern

J&M Strategic Consulting is delighted to welcome Ted Rasbach to the team as our new Facilities Intern.  Ted has completed multiple subpar painting projects in the past for J&M, so this unpaid position provides an excellent opportunity for both Ted and the business to grow.  While the rest of our team handles the important parts of the business, Ted will be there to keep our office looking interesting and provide us with snacks when we ask, given his background as a flight attendant.

In his free time, Ted enjoys fat cats, visiting his daughter in New York, leaving his grill’s gas on, and drinking boxed wine.  One of his favorite hobbies is playing bad music at the local bar that nobody but himself appreciates.  Ted will make our office an exciting place to be.  At the ripe age of 50, he is sure to keep us laughing.

Happy April Fool’s Day, Ted!