Corporate Wellness: Productivity and Exercise 

It’s something your hear about everyday in school, at work and in your family life. People always look for new and better ways to be more productive. The people who are the most successful all have one thing in common, and it might not be what you think. They are extremely motivated individuals and  maintain a healthy lifestyle with daily EXERCISE. People who exercise are more likely to enjoy their jobs and achieve a higher level of performance and productivity. Besides the health benefits of being physically active, it also benefits other aspects of life. 

  • Get a better night’s rest – when exercise is added to your daily life you can get better quality sleep. This is crucial in preparation of a highly productive day. 
  • Experience elevated energy – exercise is proven to enhance energy levels and improve focus. All successful people maintain a high level of focus/concentration and stay “in the moment”. You are also less likely to procrastinate and thereby become more productive. 
  • You’ll experience less mood swings – one of the best byproducts of exercise is being happy. When you exercise endorphins are released into the bloodstream. The interaction of endorphins with your brain triggers a positive feeling in the body, similar to that of morphine. The improved sense of wellbeing makes you more calm and a pleasure to be around. That makes it a whole lot easier to make better decisions and be fully engaged. When you’re happy you’re more productive! 
  • Develop healthy behaviors – including exercise into your work day requires a little planning and time management. The behaviors that result are being more task oriented, improved work performance, ability to follow through and being better prepared. 

My view on working is based on time and energy expended. Everyone has a baseline amount of energy they can use each day. Some people have more than others, but with the addition of exercise this level can be altered. The amount of exercise you can handle is directly related to the amount of work you can do. By increasing your level of activity we are actually building the foundation for how much work you can do.

Most people want to exercise to get in shape. There’s no doubt that being fit is the greatest result of working out. However, a very interesting result of daily exercise is the effect on workplace productivity. Employees who exercise avoid procrastination and perform better than employees who are sedentary. Studies have shown that companies that require daily exercise from their staff experience a reduction in rates of illness and injury, which can save $500 per employee every year. Companies should know that implementing a wellness program normally lowers the rate of employee turnover, healthcare costs, disability insurance and sick leave. The increase in overall output from every employee makes this a win-win scenario. 


Workplace productivity isn’t purely energy based. It also relies heavily on your mental state of awareness. Sifting through paperwork and a constant barrage of meetings and phone calls can get overwhelming. So just like your body’s energy levels need attention, you need to maintain proper brain function. Exercise enhances the body’s ability to transfer glucose and oxygen to the body and brain. By creating stimuli such as physical activity and proper nutrition we can give the brain what it needs to function optimally. This can have a drastic effect on your performance and workplace capacity. 

Corporate wellness programs are essential to long-term success of any business. 

Here’s an example of what my corporate wellness program would look like: 

Crevfit Corporate Wellness Initiative: goal is to increase employee awareness and benefits of adopting a healthy lifestyle.

Fitness Activities:

Fitness and Mobility testing

Onsite exercise room or fitness center
Walking and/or running club (during lunch hour or breaks)
Onsite bike rake

Mind and Body classes (yoga, tai chi) initiatives

Team sports (basketball, volleyball softball)

Host an exercise equipment swap

Behavior Change or Lifestyle Change Programs:

Smoking cessation
Weight management initiatives

Substance abuse initiatives

Fitness activity

Stress management initiatives

Safety and Prevention Programs:

Back-injury training and prevention
Education about Ergonomics

Exercise Equipment awareness and tutorials

Awareness, Health Education, and Support Programs:

Lunch & Learn or brown-bag wellness seminars
Diet and Nutrition information, plus make available healthy food alternatives in your vending machines and cafeteria, and make available food storage and preparation facilities to encourage healthier eating

Prenatal care initiatives

Work-Life Balance initiatives

Financial education

Stress-Relief Programs:

Laughter bulletin board where employee can post jokes and cartoons (in good taste)
Visiting massage therapist

Stretch breaks

Group lunches or celebrations


Proper work desk posture: part of the back pain/injury prevention and Education about Ergonomics.

Being an Olympic athlete makes me an expert in the areas of health and wellness. Inviting me to your workplace could be a motivational catalyts or at the very least a great team building experience. Any inquiries can be directed to the CONTACT tab on my site Crevfit Online Coaching or my email

I look forward to hearing from you!

-Chris Creveling

Olympic Silver Medalist, Founder of Crevfit

Cardio That Works in 2016

“What’s the best form of cardio?” It’s a question asked by many and there are numerous answers. The right answer is different for everyone because it’s based on each person’s individual needs. This question grabbed my attention and I immediately went to work on it. It brought up other questions like, “What cardio works for weight lifters? They have specific goals they want to achieve without an aerobic overload. What cardio works best for the elderly?” 

Cardio can be summed up as any cardiovascular exercise such as running or biking over an extended period of time. It’s very important for our overall health and plays a key role in weight loss. Without this form of exercise the human body could not function. Not to mention you would be incredibly sedentary. But who has time to spend on the treadmill, riding a bike or swimming? Nowadays people really focus on short and effective workouts that produce the best results.

Cardio For Weight Loss
Being out of shape is never fun. It’s actually the opposite of fun, and that’s why we decide to lace up the shoes to go out and do something about it. For most people that means buying a pair of $200 Asics and going overboard with jogging everyday, and quiting a few weeks later because of injury or boredom. Instead of doing this I would recommend HIIT (High Intensity Interval Training). Usually HIIT only takes twenty minutes of your time to get a full body workout. This is done with no equipment and only bodyweight exercises from the comfort of your home or while on the road. Not only are these exercises more enjoyable and people LIKE doing HIIT, but they are proven to get results fast.  


No matter what your ability level or health, there’s always a HIIT program for you. HIIT programs have proven to be successful for the very old, the obese, and very sick at whatever intensity is considered “all-out” for them. For example, instead of going out for 1 hour of continuous walking try interval walking/jogging. Interval walking should consist of alternating every 3 minutes with low-intensity walking and high-intensity walking (fast pace). The results will be significant reductions in fat mass, visceral fat, and fasting glucose. These are all precursors to weight loss and not achievable with continuous walking alone. 

Cardio Option for Weight Lifting:

As another option, I recommend a different form of interval training called HITC (High Intensity Continuous Training). This differs from HIIT training because it stimulates fast twitch muscle fibers and doesn’t cut into possible muscular growth. Before we get into the benefit of HICT lets talk about the benefits of weight lifting. The main goal for any weight lifting program is to gain size and strength. Although weight lifting does burn fat stores, it will never melt away fat entirely to reveal six pack abs or ripped arms. The reason for that is almost all weight lifting programs lack a key component to fat loss: cardio exercise. Until now, traditional cardio was the only method to achieve fat loss and a lean appearance. 

Since there’s a way to bypass traditional cardio, more people are starting HICT. After adding this to your routine you will get more out of your workouts than you ever thought possible. If you’re a weight lifter or if you’re looking for a “jacked physique” this is going to be a godsend. 

Traditional Cardio isn’t for Everyone


Cardio has always been sort of taboo because it allows for a catabolic state of muscle wasting. Once you go beyond your aerobic limits you actually start to lose muscle. That’s exactly the reason many weight lifters avoid cardio like the plague! Luckily for you, there is a middle ground that will allow you to get the best of both worlds…

HITC is designed to enhance your aerobic development in explosive movements over an extended period of time. Workouts will last anywhere from 20 minutes to 60 minuted based in your physical preparedness. Depending on your specific aerobic needs the workout can be shorter or longer, with 5 minute breaks in between 20 minute bouts. During the workout your heart rate shouldn’t exceed 150bpm. Each exercise consists of an eccentric and a concentric movement lasting 2-3 seconds. Rest 3-5 seconds in between reps then continue. 

Take a look at this example of a weighted step up HICT workout—> 

Ideally you would use a weight vest weighing 20-40 lb. and hold 10-15 lb. DB’s in each hand. Using a weight vest will help balance the load without placing too much weight in your hands. I set up a box so that my thigh is around parallel to the floor or slightly higher, and set a metronome app on my phone (or stand in front of a clock) to ensure that I perform one rep every 2-3 seconds. You can use whatever method you’d like to ensure than you perform a repetition every 2-3 seconds. I typically switch legs every 15-30 seconds to avoid fatigue.

Chris Creveling performs weighted step up

High Intesnsity Continuous Training (HICT) is the best form of cardio to aid in muscle building. This includes exercises like weight-vest step ups, sled pulls with heavy weight and stationary bike with high resistance. These exercises are explosive and powerful, but at a much slower pace than normal. The key is to enhance the muscle fiber’s endurance so it can handle heavier loads for longer durations. This is all done without exhausting the muscles completely. For best results I recommend implementing this at the end of a hypertrophy workout.

As your online fitness coach I aim to create a fitness plan that matches your unique needs. Working out without a detailed plan and expecting to reach your goal is useless. There has to be a vision that aligns with what you want to achieve. To get a fitness+nutrition plan designed specifically for you, visit the Crevfit website and schedule a free consultation. 

Finding Your Passion

In the past year I’ve discovered my new passion. Obviously I’m passionate about my sport (speed skating) and competing. This sport has shown me what I’m capable of and what is possible if you truly set your mind on something. What could I be passionate about beyond my Olympic aspirations?

The answer is Crevfit, my personally developed fitness program. The main areas I will address are fighting obesity in America and creating a fitness program that’s accessible to everyone, everywhere, anytime. By providing daily workouts and weekly meal plans I have an answer to this growing obesity epidemic we are facing in the US.


The fitness industry is growing at an exponential rate. Everyday there’s a new workout trend or fad diet that will fizzle out over time. Since the 1970’s there have always been fitness programs available. The problem isn’t finding a good one, it’s finding the time to complete the program successfully. Now I ask you, What does everyone have in common? EVERYONE faces issues with balancing a lack of time, energy, family life and a busy work schedule. The number one complaint I’ve heard from people is “I can’t get the results I want with my busy schedule.”


Perhaps some people really don’t have the time to workout. Especially if you’re a working mother with kids and can’t afford a personal trainer. But could all the time during your day be vested in working and family activities? What about those twenty minutes of peace and quiet when there’s nothing to do?

Crevfit Online Coaching is designed for use with your mobile device. Everyday is a chance to check in to a workout and follow the video instructions to reap the benefits of at-home goals. This leaves no room for error since we can keep tabs on proper form and exercise technique. Along with 24/7 direct messaging and email sport the app also features the ability to make a Skype call directly within the Trainerize app.


The best feature of all is that you can now have a personal trainer with you wherever you go. No more guess work for what the next workout will be, how the workout should be done, or questions about proper technique. Even if you don’t own a tablet or smartphone the workouts are still available in a printer friendly format. But enough about the app…

Training should be made easily accessible and fun. By committing to a goal and following a precise plan you’re already closer to finally achieving that goal. The only thing left to do is try it out for yourself. Right now I’m hosting a Crevfit Summer Weight loss challenge via Facebook. Join my 4-week event Crevfit Summer Weight loss challenge and like my Facebook page  Crevfit Online Coaching to keep up on everything that’s happening. It’s not too late to join!

-Chris Creveling
Founder of Crevfit