The Sierra Systems walking program is totally free to Sierra employees and takes place Mondays, Wednesdays and Fridays at 12:15pm. Those participating can meet in the Sierra Lobby just before 12:15.
This ongoing drop-in program for Sierra employees consists of a 30 minute walk followed by a stretching session.
Take a break from your work day and get some exercise. All sessions can also be claimed on Sierra's Fitness Challenge for some great prizes.
Wednesday, June 17, 2009
EVENTS - Rat Race
The Sierra Systems Running team will be taking part in this years Rat Race with all funds raised going to the United Way.
Sierra Team and supports can meet in the lobby of 150 York St. at 6:30pm on June 18th and we will be heading over to the race start at 7pm.
Post Race Party will be at Fionn MacCool's starting at 8pm. All are welcome.
Sierra Team and supports can meet in the lobby of 150 York St. at 6:30pm on June 18th and we will be heading over to the race start at 7pm.
Post Race Party will be at Fionn MacCool's starting at 8pm. All are welcome.
Monday, April 13, 2009
CLINIC - SickKids Spring Running Program
SickKids Wellness Program - Run Team Training
Mondays 5pm - 6pm
May 4th to Jul 20th, 2009
This program is suitable for all levels from Beginner to Advanced. The program will meet once a week for planned and monitored group runs, strength Training and Stretching Sessions. Group runs will consist of speed and strength training, conditioning drills and injury prevention.
What you get:
-Drills based on your current fitness level
-Instruction on types of training, fitness, Strength and Conditioning from a certified Personal Trainer Specialist
-Speed, strength and conditioning training
-Technique and injury prevention
-Support of a group of people to run with
-Race and training support to get you through those tough runs
-Social events
Cost:
$90 for this training series. Space is limited so sign up soon.
Location:
Room 1250 Elm wing,
Hospital for Sick Children,
555 University Ave,
Toronto.
Contact:
For information or to sign up contact:
Tony Denford, PTS
Tony@hittheroadrunning.com
or
Tanya Bismayer,
Manager, Health and Absence Management
The Hospital for Sick Children
For more details or to sign up online visit http://hittheroadrunning.com/sickkids
Mondays 5pm - 6pm
May 4th to Jul 20th, 2009
This program is suitable for all levels from Beginner to Advanced. The program will meet once a week for planned and monitored group runs, strength Training and Stretching Sessions. Group runs will consist of speed and strength training, conditioning drills and injury prevention.
What you get:
-Drills based on your current fitness level
-Instruction on types of training, fitness, Strength and Conditioning from a certified Personal Trainer Specialist
-Speed, strength and conditioning training
-Technique and injury prevention
-Support of a group of people to run with
-Race and training support to get you through those tough runs
-Social events
Cost:
$90 for this training series. Space is limited so sign up soon.
Location:
Room 1250 Elm wing,
Hospital for Sick Children,
555 University Ave,
Toronto.
Contact:
For information or to sign up contact:
Tony Denford, PTS
Tony@hittheroadrunning.com
or
Tanya Bismayer,
Manager, Health and Absence Management
The Hospital for Sick Children
For more details or to sign up online visit http://hittheroadrunning.com/sickkids
Monday, March 02, 2009
EVENTS - 5 Peaks Trail Series
Our good friends at 5 Peaks Trail Running Series are looking for volunteers for their 2009 season.
2008 was an exceptional year for 5Peaks in Ontario ... the races hit record highs with both our capped events selling out and Rattlesnake Point hosting the highest attendance in 5Peaks history across Canada! The races have improved significantly over the past 3 years and much is due to the fantastic volunteers at each event. With the growth of the races, there is a greater need for volunteers and event support. Here is the rundown for the season:
Race Schedule:
April 25, 2009 - Chicopee, Kitchener
June 13, 2009 - Durham Forest, Uxbridge (race capped at 450)
July 11, 2009 - Rattlesnake Point, Milton (race capped at 650)
August 8, 2009 - Albion Hills, Bolton
September 12, 2009 - Horseshoe Resort, Barrie
Volunteer Benefits:
Free race credit
Post race BBQ just for volunteers
Race souvenir
Draw prizes just for volunteers
Industry discounts (MEC and Salomon volunteer appreciation events)
Appreciation and recognition from hundreds of crazed trail runners!
Volunteer Roles:
Pre-race - registration/racer check in, host site set up
On course - marshals, aid stations, sweep
Host site - food services, awards, finish line services
To recruit the kind of support needed for these larger events, 5Peaks is offering some additional incentives to specific groups. High school students who volunteer can earn valuable community service hours. Local clubs or teams who support an event with a minimum number of volunteers will receive a financial donation to their organization. If you are aware of any individuals or groups that might be interested in either of these incentives, please feel free to email john@5peaks.com for more information.
If you are interested in helping out with any (or all) of the races, please contact john@5peaks.com with your preferences. Thanks for your time and consideration and see you on the trails!
2008 was an exceptional year for 5Peaks in Ontario ... the races hit record highs with both our capped events selling out and Rattlesnake Point hosting the highest attendance in 5Peaks history across Canada! The races have improved significantly over the past 3 years and much is due to the fantastic volunteers at each event. With the growth of the races, there is a greater need for volunteers and event support. Here is the rundown for the season:
Race Schedule:
April 25, 2009 - Chicopee, Kitchener
June 13, 2009 - Durham Forest, Uxbridge (race capped at 450)
July 11, 2009 - Rattlesnake Point, Milton (race capped at 650)
August 8, 2009 - Albion Hills, Bolton
September 12, 2009 - Horseshoe Resort, Barrie
Volunteer Benefits:
Free race credit
Post race BBQ just for volunteers
Race souvenir
Draw prizes just for volunteers
Industry discounts (MEC and Salomon volunteer appreciation events)
Appreciation and recognition from hundreds of crazed trail runners!
Volunteer Roles:
Pre-race - registration/racer check in, host site set up
On course - marshals, aid stations, sweep
Host site - food services, awards, finish line services
To recruit the kind of support needed for these larger events, 5Peaks is offering some additional incentives to specific groups. High school students who volunteer can earn valuable community service hours. Local clubs or teams who support an event with a minimum number of volunteers will receive a financial donation to their organization. If you are aware of any individuals or groups that might be interested in either of these incentives, please feel free to email john@5peaks.com for more information.
If you are interested in helping out with any (or all) of the races, please contact john@5peaks.com with your preferences. Thanks for your time and consideration and see you on the trails!
Monday, January 05, 2009
ARTICLE - Set goals, not resolutions
It's the beginning of January again and everyone is obsessed with New Year resolutions. I cannot tell you how many press stories I've already seen this year about resolutions and how many people break them (usually by January 2nd).
If you're part of the group of people who are serious about wanting change in your life then you should really think about goal setting rather than setting resolutions.
So what's the difference?
Goal setting is a specific process to define what you want to achieve and then defining a road map of how you're going to get there. The problem with resolutions is that you define the ultimate goal without checking if it's realistic or attainable and when you face a setback you tend to feel like you failed which results in quitting.
Goals have specific elements. They must be realistic, they must have a timeline and they must be specific.
People usually resolve to 'Eat Better' and the reason they want to do that is to lose weight. A much better goal would be to lose 10lbs by April. This goal is realistic (you can lose 10lbs in the next 3 months), it has a timeline (by April, even better set a date) and it's specific ('10lbs by April' and not 'some weight').
Once you have this goal, it's easy to break it down into smaller chunks like losing a pound each week for example. Also by having smaller interim goals you can adjust your program more often as you face setbacks or have success but you don't need to give up.
Probably the most effective way to succeed with your goals is to become more accountable. Tell everyone you know that you are aiming for your goals which will give you an added incentive not to give up and get their support to help you achieve your goals.
Hit The Road Running offers coaching services which can greatly increase your chances of achieving your goals, help you to set them and also provides the accountability and motivation most people need.
Good Luck and Happy New Year.
About The Author
Tony Denford is a certified personal trainer and owner or Hit the Road Running. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.
Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.
Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.
If you're part of the group of people who are serious about wanting change in your life then you should really think about goal setting rather than setting resolutions.
So what's the difference?
Goal setting is a specific process to define what you want to achieve and then defining a road map of how you're going to get there. The problem with resolutions is that you define the ultimate goal without checking if it's realistic or attainable and when you face a setback you tend to feel like you failed which results in quitting.
Goals have specific elements. They must be realistic, they must have a timeline and they must be specific.
People usually resolve to 'Eat Better' and the reason they want to do that is to lose weight. A much better goal would be to lose 10lbs by April. This goal is realistic (you can lose 10lbs in the next 3 months), it has a timeline (by April, even better set a date) and it's specific ('10lbs by April' and not 'some weight').
Once you have this goal, it's easy to break it down into smaller chunks like losing a pound each week for example. Also by having smaller interim goals you can adjust your program more often as you face setbacks or have success but you don't need to give up.
Probably the most effective way to succeed with your goals is to become more accountable. Tell everyone you know that you are aiming for your goals which will give you an added incentive not to give up and get their support to help you achieve your goals.
Hit The Road Running offers coaching services which can greatly increase your chances of achieving your goals, help you to set them and also provides the accountability and motivation most people need.
Good Luck and Happy New Year.
About The Author
Tony Denford is a certified personal trainer and owner or Hit the Road Running. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.
Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.
Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.
NEWS - Social Responsibility Scorecard
If you've ever read the Hit The Road Corporate Profile you may have noticed the following :-
"Hit The Road prides itself on being a social enterprise and as well as the financial bottom line we also focus on the social bottom line by ensuring that the communities in which we are based benefit from our presence."
Hit The Road is proud to announce our 2008 Social Responsibility Scorecard. 2008 has been another great year for us being our most profitable to date but more importantly our social bottom line has continued to be impressive.
So here are our 2008 results...
Funds donated to charity through Hit The Road programs....$2,370.
Amount of litter collected from local trails..............8 bags.
Pairs of running shoes donated............................14 Pairs.
Number of volunteer hours through Hit the Road programs...190 hours.
Beyond this many Hit The Road members raise funds and volunteered on their own time for various charities.
Congratulations to everyone who took part in our programs in 2008 and we look forward to an even better year in 2009.
"Hit The Road prides itself on being a social enterprise and as well as the financial bottom line we also focus on the social bottom line by ensuring that the communities in which we are based benefit from our presence."
Hit The Road is proud to announce our 2008 Social Responsibility Scorecard. 2008 has been another great year for us being our most profitable to date but more importantly our social bottom line has continued to be impressive.
So here are our 2008 results...
Funds donated to charity through Hit The Road programs....$2,370.
Amount of litter collected from local trails..............8 bags.
Pairs of running shoes donated............................14 Pairs.
Number of volunteer hours through Hit the Road programs...190 hours.
Beyond this many Hit The Road members raise funds and volunteered on their own time for various charities.
Congratulations to everyone who took part in our programs in 2008 and we look forward to an even better year in 2009.
Thursday, December 04, 2008
ARTICLE - Extending your Corporate Wellness Program
More and more often our corporate wellness clients are asking us how they can extend the benefits of their employee wellness programs to their employee's dependants.
If you understand the great return on investment employers get from wellness programs, it makes perfect sense to extend these benefits to others who are covered by the companies insurance program and are therefore affecting the cost.
There are some challenges to extending the wellness program beyond the employees. Firstly wellness programs offered at work are often utilized due to their convenience. Family members are typically not physically at the workplace to participate in on-site initiatives. This can be overcome by offering wellness education with take-away items that could be passed on to family members. Also, offer a number of off-site events outside of business hours such as a company sports/games day where employees can bring their families along to participate.
The key thing though is to get the employees engaged in the programs and then lead by example. Inactive parents almost always lead to inactive kids. If your employees are adopting healthy habits, the children often follow.
Incentives almost always work too. Reward the employees and their families for participation and do not focus on results like weight loss. If they participate, they will get healthier. The key is to reward them for activity and healthy habits, not just for signing up.
The single biggest success factor is promotion of the program. If everyone else is doing it, there is a huge incentive for those less likely to take part and these are often the people in the more at-risk group.
If you have any questions about setting up a wellness program at your site, email them to info@hittheroadrunning.com
If you understand the great return on investment employers get from wellness programs, it makes perfect sense to extend these benefits to others who are covered by the companies insurance program and are therefore affecting the cost.
There are some challenges to extending the wellness program beyond the employees. Firstly wellness programs offered at work are often utilized due to their convenience. Family members are typically not physically at the workplace to participate in on-site initiatives. This can be overcome by offering wellness education with take-away items that could be passed on to family members. Also, offer a number of off-site events outside of business hours such as a company sports/games day where employees can bring their families along to participate.
The key thing though is to get the employees engaged in the programs and then lead by example. Inactive parents almost always lead to inactive kids. If your employees are adopting healthy habits, the children often follow.
Incentives almost always work too. Reward the employees and their families for participation and do not focus on results like weight loss. If they participate, they will get healthier. The key is to reward them for activity and healthy habits, not just for signing up.
The single biggest success factor is promotion of the program. If everyone else is doing it, there is a huge incentive for those less likely to take part and these are often the people in the more at-risk group.
If you have any questions about setting up a wellness program at your site, email them to info@hittheroadrunning.com
Thursday, October 30, 2008
ARTICLE - What makes a corporate wellness program successful?
In the general population you have approximately 20% of people who believe in exercise enough to do it on a regular basis. There are about 20% more who, even though they know the risks, are committed to avoiding exercise and probably never will.
There is a target of opportunity for fitness professionals of the remaining 60% so the question then becomes; what can we do to motivate this 60%?
The reality is that many of them have not yet found a convenient or enjoyable way to get their exercise. This is where employers come in. Employers who have conducted health risk assessments find that 40% of employees are in the medium and high risk groups which directly affects their productivity, creativity and sick time usage. Those in the low risk group, without change, tend to move into the medium and high risk groups over time.
Many wellness professionals want to change the world and move all their employees to the low risk group and are therefore doomed to fail. The rule here is to not let the things you cannot control, control the things you can. Even a small change in employee behaviour can have significant impact to your organizations competitiveness. Multiply the small change by the number of employees and then by time and the impact can be significant. The impact may be to slow the progress of those in the low risk group today from moving into the medium risk group.
Return on investment for corporate wellness initiatives can be staggering. Coors Brewing reported a return of $6.15 for every $1 spent and Citibank reported $4.52. The average of all companies surveyed was $4.30. That's a significant return.
So what kind of wellness initiative brings such large returns. Firstly, you cannot change everyone or everything. Programs should focus on the factors that can be easily affected. Programs should be activity based, simple, fun, private and rewarding. Add community involvement and you add another aspect to your program and your company's image.
In employee surveys 52% said they would participate in a program for a reward worth $150. The participation rate without incentives is 13%.
Often wellness programs try to measure the outcome of a program which is difficult and many employees view it as intrusive. What is more easily measured is adherence and through adherence will come results. We all know that the healthier the habits of a person, the better the results. If people exercise they will get healthier.
If your organization can provide opportunities to it's employees to live healthier and encourage them to grab the opportunities, you will see results like those mentioned above.
....
For more information about how your organization can realize the benefits of a Trail Running program, please contact tony@hittheroadrunning.com or visit corporatewellness.hittheroadrunning.com.
....
About The Author
Tony Denford is a certified personal trainer and owner or Hit the Road. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.
Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.
Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.
There is a target of opportunity for fitness professionals of the remaining 60% so the question then becomes; what can we do to motivate this 60%?
The reality is that many of them have not yet found a convenient or enjoyable way to get their exercise. This is where employers come in. Employers who have conducted health risk assessments find that 40% of employees are in the medium and high risk groups which directly affects their productivity, creativity and sick time usage. Those in the low risk group, without change, tend to move into the medium and high risk groups over time.
Many wellness professionals want to change the world and move all their employees to the low risk group and are therefore doomed to fail. The rule here is to not let the things you cannot control, control the things you can. Even a small change in employee behaviour can have significant impact to your organizations competitiveness. Multiply the small change by the number of employees and then by time and the impact can be significant. The impact may be to slow the progress of those in the low risk group today from moving into the medium risk group.
Return on investment for corporate wellness initiatives can be staggering. Coors Brewing reported a return of $6.15 for every $1 spent and Citibank reported $4.52. The average of all companies surveyed was $4.30. That's a significant return.
So what kind of wellness initiative brings such large returns. Firstly, you cannot change everyone or everything. Programs should focus on the factors that can be easily affected. Programs should be activity based, simple, fun, private and rewarding. Add community involvement and you add another aspect to your program and your company's image.
In employee surveys 52% said they would participate in a program for a reward worth $150. The participation rate without incentives is 13%.
Often wellness programs try to measure the outcome of a program which is difficult and many employees view it as intrusive. What is more easily measured is adherence and through adherence will come results. We all know that the healthier the habits of a person, the better the results. If people exercise they will get healthier.
If your organization can provide opportunities to it's employees to live healthier and encourage them to grab the opportunities, you will see results like those mentioned above.
....
For more information about how your organization can realize the benefits of a Trail Running program, please contact tony@hittheroadrunning.com or visit corporatewellness.hittheroadrunning.com.
....
About The Author
Tony Denford is a certified personal trainer and owner or Hit the Road. He has been training primarily runners since 2002 and has worked with beginners all the way to Boston Qualifier Marathon runners.
Tony emphasizes balance and variety in his training methods and always tries to make sure his client’s fitness routines are fun as well as beneficial.
Visit www.hittheroadrunning.com for more details on Hit The Road’s programs and services.
Thursday, October 23, 2008
Corporate Wellness - Trail Running Program
Hit The Road Running's Trail Running Program is designed for organizations with a core of active runners who want team building opportunities and enhanced stress relief for their employees.
Ongoing trail running classes and one-time trail expeditions can be arranged off-site to encourage your employees to take a break and get back to the great outdoors.
The ongoing classes are offered within, or very close to, the city of Toronto where there is a wide range of off road trails available. Trail expeditions are offered in and out of town and can be used as active retreats for your employees and can also include other services offered by Hit The Road and our partners such as Yoga or Nutritional Counselling.
The Trail Running program is perfect for intermediate to advanced runners who are looking for some variety and covers topics such as;
Trail Running Technique,
Bush safety,
Balance,
Equipment,
Navigation and,
Trail First Aid.
These programs are available to both Corporations and Large Active Lifestyle Clubs or Organizations.
For more information about how your organization can realize the benefits of a Trail Running program, please contact tony@hittheroadrunning.com or visit corporatewellness.hittheroadrunning.com.
Ongoing trail running classes and one-time trail expeditions can be arranged off-site to encourage your employees to take a break and get back to the great outdoors.
The ongoing classes are offered within, or very close to, the city of Toronto where there is a wide range of off road trails available. Trail expeditions are offered in and out of town and can be used as active retreats for your employees and can also include other services offered by Hit The Road and our partners such as Yoga or Nutritional Counselling.
The Trail Running program is perfect for intermediate to advanced runners who are looking for some variety and covers topics such as;
Trail Running Technique,
Bush safety,
Balance,
Equipment,
Navigation and,
Trail First Aid.
These programs are available to both Corporations and Large Active Lifestyle Clubs or Organizations.
For more information about how your organization can realize the benefits of a Trail Running program, please contact tony@hittheroadrunning.com or visit corporatewellness.hittheroadrunning.com.
Wednesday, October 22, 2008
UPDATE - What's going on at Hit The Road.
What's interesting to me is that during times of economic slowdown there are some great opportunities to increase your business efficiency that company after company seems to realize.
At Hit The Road, our Corporate Wellness programs are picking up a lot of attention. Company executives are well aware of the great ROI from Corporate Wellness initiatives and are beginning to realize the relative low cost of start up. Hit The Road is in a great position to help organizations realize the efficiencies of a healthier, more productive workforce.
It's also time for a lot of our Fall running programs to start. Fall is one of the best times of the year to run. It's way more comfortable than summer and gives you a jump start and energy boost you need to face the upcoming holiday season. With all those party's coming up, wouldn't you want to look your best?
Click here for a list of services we provide or to sign up.
At Hit The Road, our Corporate Wellness programs are picking up a lot of attention. Company executives are well aware of the great ROI from Corporate Wellness initiatives and are beginning to realize the relative low cost of start up. Hit The Road is in a great position to help organizations realize the efficiencies of a healthier, more productive workforce.
It's also time for a lot of our Fall running programs to start. Fall is one of the best times of the year to run. It's way more comfortable than summer and gives you a jump start and energy boost you need to face the upcoming holiday season. With all those party's coming up, wouldn't you want to look your best?
Click here for a list of services we provide or to sign up.
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