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NIFS Healthy Living Blog

Fad Diet Book Bestsellers for Weight Loss: Buy or Skip?

It seems like every couple of months a new book comes out about a new diet plan for weight loss and shoots to the top of the bestseller list. I decided to check and see what which fad diets are currently topping the list and give you the positives and negatives of them. Of the top eight books, three were related to Whole30 and four were based around the Ketogenic Diet.

GettyImages-855269290.jpgKetogenic Diet (Keto)

This diet plan cuts out all carbs except a very low 20 grams per day, and focuses on a high-fat diet. Doing this allows your body to enter ketosis, where it is breaking down dietary and stored body fat into ketones. The body will now focus on using fat for energy instead of sugar, which is what it normally uses. Protein intake is also lower than traditional low-carb diets to really focus on getting around 75% of your diet from fat.


  • Scientifically since you aren’t consuming carbohydrates, your body has no other choice than to burn fat for energy, which results in fat loss.
  • Once you get through the initial stage of getting your body into ketosis, you are less likely to feel hungry, even on a low-calorie diet. This also comes from eating a high-fat diet that will have you consuming more calorie-dense foods.
  • You will reduce your insulin levels and inflammation.
  • Due to the small amount of foods you are allowed to eat, you will more than likely increase your intake of good-for-you fats from nuts, fish, and avocado.


  • It can be very challenging to follow such a strict diet that only allows 10% from carbohydrates and 15% from protein, which is not traditionally how we eat.
  • The first week as your body gets into ketosis can be very challenging with mood swings, hunger, tiredness, and headaches.
  • In order to get so much fat in the diet, most people end up eating a lot of foods high in animal fat or saturated fat.
  • Initial weight loss has been found with this diet, but long term it hasn’t been seen (which may be due to the challenge of sticking to the diet).
  • This diet is very low in fiber, which is needed to keep your heart healthy and keep you full.


This diet plan eliminates all sugar (real and artificial), alcohol, grains, legumes, dairy, baked goods, junk food and treats (even if they are made with approved ingredients); and no stepping on the scale or taking body measurements for 30 days. You are encouraged to eat real food, specifically meat, seafood, and eggs and lots of fruits and veggies with herbs and seasonings.


  • Focuses on real food, so you don’t have to buy special foods and instead can buy everything you need at the grocery store.
  • Encourages healthy fats, lean protein, and lots of fresh fruits and vegetables.
  • Helps to eliminate processed and packaged foods and makes you focus on fresh foods.
  • Discourages replacing junk food with “healthier junk food” made with approved ingredients and encourages no junk food at all.


  • When you eliminate entire food groups such as grains and dairy, you are more likely to be at risk of vitamin and mineral deficiencies, specifically calcium, Vitamin D, and B Vitamins.
  • If you are choosing non-lean meats, you can be taking in high levels of saturated fat, which will affect your cholesterol.
  • Your fiber levels will decrease when eliminating all grains and legumes (beans).
  • A diet this strict is challenging to maintain long term and may cause rapid weight loss followed by weight gain, which is called yo-yo dieting and has been found to slow down the metabolism and makes losing weight in the future more challenging.
  • If you aren’t used to preparing all of your meals and snacks at home, this will add a lot of time to your typical routine.

If you want to try something new and popular, keep in mind that these diets might not be the best long-term solution due to their strict rules. Both options have some positive aspects about them that can be incorporated into your diet. It never hurts to try something new when the end result is to increase your overall health. Now it’s up to you if you want to spend the money to buy the books and read more!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: weight loss protein fiber carbs whole30 ketogenic diet fad diets books fats

New Year’s Resolution Dropout? Get Your Wellness Goals Back on Track

GettyImages-517200361.jpgDo you remember what your resolution was almost three months ago when the ball dropped? If you are like millions of other people, you made a New Year’s resolution based around improving your wellness, social, or financial situation. However, if you have been slacking on that goal at this point, take the emergence of the new season, spring, as the time to get back to your plan. Here are some tips on how to do that.

  • It is always okay to start again. Just because a cold or flu threw your workouts off track doesn’t mean you have to stop exercising until January 1, 2019. Instead, it’s never too late to start up again and get back to a routine that works for you. Find something you know you can stick to and enjoy. Get a workout buddy to make you more accountable. Try something new! All of these things can help you be successful this time around.
  • Change your resolution if you need to. You had a grand plan to make every meal you eat from scratch and do meal prep for the week on Sundays, but after a few weeks you realized that doesn’t work for your schedule. It’s okay to modify that resolution and make one that will work. That might be meal prepping only half the week at a time or cooking extra every evening to have lunch for the next day. Find a new goal that will stick!
  • Focus on the positive of what you did achieve with your resolution. Did you start a walking program but just didn’t do the amount of minutes you set for yourself? Focus on the fact that you started walking in the first place. Whatever the resolution was that you were able to begin, focus on that to get back to it.
  • Do you need to rewrite your resolution to make it S.M.A.R.T? Set a SPECIFIC goal. Then make sure it is MEASURABLE and ATTAINABLE. Next, put a REWARD in place that gives you incentive to meet your goal. Finally, put a TIME frame on your goal. Instead of setting a goal to work out more, make it S.M.A.R.T.: I am going to walk 3 times per week for 30 minutes for the next 4 weeks, and if I accomplish this I am going to get a pedicure. Write down your resolution and then make it S.M.A.R.T.

Don’t be a resolution dropout! Think back on your wellness goals and walk through these four tips. Hopefully they will help motivate you to keep working toward those goals as the ball drops on 2019!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: goal setting new year's spring wellness goals

Green Nutrition: Healthy St. Patrick’s Day Recipes

GettyImages-485131020.jpgSt. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

  1. Blend the greens and liquid first.
  2. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted

½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

  1. Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined.
  2. Add enough water to make a creamy consistency and pulse again. Pulse until smooth.
  3. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables.

Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped

1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard

3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

  1. Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife.
  2. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese.
  3. Whisk together vinaigrette ingredients.
  4. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition recipes holidays salad greens smoothies

5 Core Exercises That You Should Be Doing

When most people think about core exercises, they just think of sit-ups or crunches; however, there are many options people don’t know about or forget. If you are only doing crunches, you’re not working your entire core. Think of your core as a cylinder; you have to work every part. Crunches target only one section, but they give you the “feeling the burn” sensation that makes you feel you got in solid core work.

Screen Shot 2018-03-08 at 10.45.11 AM.pngHere are the top 5 core strength exercises that I think you should try.

1. Deadbugs

Deadbugs are an underrated core exercise. They look easy, but don’t let that fool you! They will work your core. Here’s how to do it:

  1. To start, lay flat on your back, arm straight up toward the ceiling, leg up with a 90-degree bend with knees pointed toward the ceiling.
  2. Once in your starting position with your low back in contact with the floor, start by slowly lowering your right arm/left leg down to a hover above the ground.
  3. Then repeat on the other side.

The most important thing to remember with these is keeping your lower back pushed into the floor. Once you’ve lost contact, you’re no longer working your core as much as you could be. Make sure your movements are slow and controlled. If you go too fast, you won’t feel these as much.

2. Anti-rotation Hold or Press

When you think of working your oblique muscles, rotation exercises always come to mind. What many don’t know is that resisting rotation can be even more challenging than rotating. This can be done using a cable or a band. Follow these steps:

  1. The band/cable should be at chest height.
  2. Once you have the right position, grab the handle with the hand that is farthest away; then place the other hand on top. This prevents your shoulder from doing more work than it needs to.
  3. Once you have a hold of the handle, bring it in front of your chest.

If you would like more of a challenge, hold your arms out straight.

3. Chops/Lifts

Screen Shot 2018-03-08 at 10.51.56 AM.pngChops and lifts can be done with a medicine ball or with the cable machine. To start, you should do these in the half-kneeling position (watch video) so that you can’t get any help from your legs.

  • When you are doing chops, the knee closest to the cable machine (or your partner, if using a medicine ball) should be up. Think of this as a rowing-a-boat motion; you are chopping high to low.
  • When doing the lift, the knee farthest away from the cable machine is up. The start position is low, then you are lifting up and across your body.

4. Crawling Patterns

Bear crawl, dog crawl, alligator crawl, inch worm, scorpion crawl, lateral crawl—there are many different ways to crawl! These are great work for your core. Working on moving your opposite arm/leg works on the cross patterns. When crawling, to get in the most core work, you want to try to get little to no hip shifts. Trying to keep your hips square to the ground will allow your core to do more work.

5. Turkish Get-ups

Everyone’s favorite way to get off the ground! Turkish get-ups work much more than just your core, but are great to have in your core exercise bank.


Try these core exercises during your next workout. Stop by the NIFS track desk if you need to see a demonstration.

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This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: muscles exercises core strength core exercise

Flexibility vs. Mobility in Fitness: Why Not Both?

GettyImages-509723338.jpgWhen you hear the word stretch, you might think immediately about flexibility (or perhaps your lack thereof). Flexibility was always the term used for enhancing limited movement, until the word mobility arrived and took the fitness industry by storm.

As a NIFS Health Fitness Instructor for five years now, I’ve spent plenty of time in and around the fitness center using these terms. Whether I’m speaking to a client regarding their goals or sharing instructions on warm-up drills, these two words often get used interchangeably; however, they are not identical.

An Exercise Example to Illustrate the Difference

Generally speaking, flexibility can simply be defined as the greatest length a muscle can achieve during a range of motion (ROM), passively or actively. Mobility also requires achieving a certain ROM, but it also requires coordination and core strength to move around the joint under load.

Let’s examine a front squat to help make this clear. A flexible person may reach the deep squat position, enabled by the flexibility in ankles, knees, and hips, but then lack the mobility (coordination and core strength) needed to correctly complete the exercise by standing up. Similarly, without flexibility, that person wouldn’t even begin to reach the range of motion needed for the deep position required for the front squat, so mobility isn’t even a factor without the proper flexibility.

The Affects of Age

When it comes to flexibility and mobility, age is definitely not on our side. As we age, we lose the elasticity in our muscles, and the tendons and ligaments tighten, making flexibility hard work. It’s not until someone suffers from poor movement patterns resulting in limited functional movement that causes injuries for someone to start trying to combat the effects of aging. (You can learn more about your own condition by having a Functional Movement Screening at NIFS.)

Movement vs. Static Hold

Lastly, when looking to improve and enhance these two concepts, mobility requires movement, whether we are testing for it or training to improve it. On the other hand, flexibility is done more often with a static hold. It’s safe to say that you could have excellent flexibility (the length of muscles required for a deep squat) but very poor mobility because you do not possess the ability to stand up out of a deep squat position under load.

Let me share with you a few helpful movements to further differentiate between these two concepts:

Flexibility Mobility
Elbow to instep Elbow to instep w/ oscillation
Half-kneeling ankle Ankle moving in and out
Knee hug Hip drop


Be sure to stay tuned for part 2 of this series as I discuss the important addition of stability to your movement patterns.

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This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: exercise fitness muscles range of motion flexibility core mobility functional movement aging

My NIFS Slim It to Win It 2018 Team: The Resistance

Tonys slim it.jpgThe NIFS 2018 Slim It to Win It is in full swing with the energy high and the gym packed with like-minded people working so hard to reach their desired health and wellness outcomes, which include weight loss. All 11 coaches are firing up their teams and leading the way to behavioral changes, good nutrition habits, and of course, cutting-edge and fun training sessions. I have been so inspired by both the participants and the coaches for this year’s program that it takes me a bit to wind down following an action-packed day here at NIFS!

What’s in a Name?

At the beginning of the program, each team is tasked with giving themselves a name—usually something that embraces a motto for the group, or pays homage to the team’s coach by cleverly using their name somehow. It is a very important step that not only gives the team a chance to show off their creativity, but also helps build unity in the group and solidifies a purpose that all in the group embrace and work toward. And when a group of people is working toward a common goal, the question is no longer “if” but “when” they will succeed. The name of the team I am honored to coach is “The Resistance!”

Our name is inspired by a message I learned some time ago from Martin Rooney of Training for Warriors at one of the many conferences where I have seen him speak. He spoke about how we as fitness professionals have to be the Resistance in the battle fighting obesity and inactivity. I heard the message loud and clear, and as a good soldier I work very hard to carry out those steps to help people avoid debilitating diseases and conditions.

But here’s the thing: you don’t have to be a fitness pro to be a part of the Resistance in this battle that the fast food, digital entertainment, and booze industries are currently winning. We can help each other battle against habits and behaviors that lead us down the road to a hospital or worse.

Four Ways to Join the Resistance Against Inactivity and Poor Nutrition

Are you up to the challenge of being a part of the Resistance? Here are four powerful ways you can join the fight:

  • Take action. Nothing is ever accomplished without taking action. Choose to be an agent of change and do something about it! TALK is cheap; ACTION pays the bills, so to speak. To be a part of the Resistance requires all of us to stop holding back, for whatever reason, and take the steps necessary to help.
  • Lead by example. I am from the old school when it comes to this concept, and believe that you have to walk the walk to truly inspire people to be the best version of themselves. I don’t think the “do as I say, not as I do” approach is very effective in this situation. Think of it this way: you probably wouldn’t have a bankrupt accountant do your taxes, right? When others see and witness that you practice what you preach, they are more apt to follow.
  • Recruit others. This battle will be a long and difficult one; we are going to need more soldiers to spread the message and reach more individuals. We have an awesome tool to help recruit others; feeling great and high energy is contagious! When you start to make positive changes and begin to feel great, your energy will spread like a wildfire, and you will want to tell more and more people how things can be if they join the Resistance and make those healthy lifestyle choices. Every person who dumps the fast food for whole foods, is a win for the Resistance. Every person who chooses to go for a walk with their family instead of binge-watching another season of The Office on Netflix is a win for the Resistance and you can help make that happen for others and with others.
  • Share your story. One of the most powerful ways to be a part of the Resistance is to share your story of battling against the forces that consume so many. We all have a unique story and perspective that can possibly resonate with someone and create change. When those who are struggling hear your story and realize that change can happen because it happened for you, that can inspire them to take that first step in creating change. And then, they begin the cycle again by taking action, leading by example, recruiting others, and sharing their story!

We can win the battle and take everybody to the promised land of feeling better and living longer, happier lives. Join these 10 teams as part of the Resistance and be an agent of change in someone’s life. If we band together, we can help so many in the battle against disease, unhappiness, and feeling lousy. Join the fight TODAY!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.


Topics: NIFS nutrition staying active healthy habits weight loss Slim It to Win It whole foods obesity wellness

Five Questions About Healthy Eating Habits for Your Heart

GettyImages-643764514mnew.jpgFebruary is Heart Health Month! Heart disease is the leading cause of death for both men and women. One of the most important things you can do to increase your heart health and decrease your risk for heart disease is to take a look at your diet. Are you eating the foods that are good for your heart and sparingly consuming the foods that aren’t?

Here are five questions to ask yourself about your diet.

  • How much sodium are you eating? Hypertension or high blood pressure is a major risk factor for heart disease. One of the best ways to decrease your blood pressure or to prevent high blood pressure is to watch the amount of sodium in your diet. It's in everything these days. However, it is not in fresh foods such as fruits and vegetables, and lean meats. The worst foods are those that are typically processed and packaged, and food when you are dining out. When grocery shopping, try to stay on the outside aisles of the store and avoid purchasing a lot of items down the center aisles. This tends to be the area where the higher-sodium foods are located. Try to decrease how many times you eat out per week. When you do dine out, be sure to drink plenty of water to help flush out the excess that is bound to be in your food.
  • Are you choosing low-fat animal protein sources? Saturated fat is the fat that is found in animal products and is directly linked to elevated cholesterol and increasing the risk for heart disease. Most individuals get their protein from meat, resulting in high saturated fat consumption. The best way to watch the amount you are taking in is to choose lower-fat protein sources such as those from fish that is grilled or baked, white-meat chicken and turkey without skin, center cuts of pork, and lean cuts of red meat such as filet or sirloin.
  • Are you eating fruits and veggies with every meal? Prepare them any way you like, and shoot for a few portions at each meal. Toss fruit into your oatmeal or yogurt and add veggies to your eggs at breakfast. At lunchtime it’s easy to grab a veggie as your side to your sandwich. Fruit is an easy and portable snack any time of day, and half of your plate should be covered with vegetables at dinner! These nutrient powerhouses are loaded with fiber. Fiber helps to decrease the cholesterol in your body, which can be very heart protective.
  • Where are the high-fiber carbohydrates? Carbohydrates have gotten a bad rap in recent years, mainly due to the increased intake of highly processed and unnatural carbohydrate sources. Carbs are important and help supply the body with energy it needs to run various systems of the body. Portion control is key here (1 to 2 cupped-hand-sized servings) and so is choosing the kind of carbohydrate. Choose whole grains, beans, lentils, and fruits that are unprocessed the majority of the time.
  • Are you eating the right kinds of fat? Fat in your diet is important; however, the type of fat you are choosing is key. Remember that animal fat is the not-good-for-your-heart fat, along with foods that are packaged to have a long shelf life and those that are deep fried. The good fats are those from vegetable sources such as nuts, olive oil, avocado, and fatty fish like salmon. Choose these types of fat the majority of the time, being aware of portion sizes though, since they carry a lot of calories with them also.

If you have a family history of heart disease, you should definitely be asking yourself these five questions and working toward healthy eating habits. Take time this month to reflect on your heart health, decrease your sodium intake, and increase your fiber and good-for-you fats!

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: healthy eating protein heart disease fiber sodium hypertension fruits and vegetables portion control heart health eating habits

Step Class: Step Up to a New Level of Fitness!

Step-new.jpgWhether you are 18 or 80, man or woman, looking to lose weight or simply maintain, step class just might be the perfect addition to your fitness program. Have you ever considered taking a step class? Perhaps you have found yourself thinking, "I'm not coordinated enough," or “that's too intense for me (or not intense enough"). Well, give me two minutes to change your mind.

Does It Burn Calories?

The bottom line is, stepping up and down off of a raised platform burns calories. In fact, it burns a lot of calories. According to Self magazine, stepping up and down off of a raised platform burns more calories than doing jumping jacks, split lunges, power squats, or speed skating for the same length of time. A great exercise for weight loss? YES! Great way to maintain weight? YOU BET!

Am I Coordinated Enough?

Maybe you’re thinking that you lack the required coordination. But the reality of it is, if you can march in place, you can do step. The basic step is just that: basic. Up, up, down, down. Of course that move would get boring pretty quickly, so we add music, rhythm, and variations on that basic move. While it helps to have a little rhythm (can you clap your hands to the beat of a song?), anyone can step. It might take a few classes to really get the hang of it, but it is quite doable, and FUN! Don't be intimidated!

There is a first time for everything. At some point, every single person in the class, including the instructor, attended their very first step class. I’m not gonna lie, you probably won't pick up every single thing in the first class you take, but let's face it: what would be the fun of mastering it in the first hour? Half the fun is seeing yourself improve, seeing your cardiovascular fitness level improve, and becoming more efficient overall (more work with less effort). Step will get you there!


Is It Too Intense?

You might be thinking that step would be too hard or too intense for you. While step is designed to be a challenging cardio workout, the intensity level can be adjusted in a number of ways to meet the needs of each participant.

  • The height of the platform is not uniform; with use of individual risers at each end, the platform can be set as low as just a few inches off the floor (or as high as 8–12 inches).
  • Another easy adjustment, which your instructor will show you, is to limit your range of movement with each step. As you become more comfortable with the format, you will be able to add intensity by increasing range of motion with the steps, and by adding arm movements to further increase your heart rate. Because of this, the challenge never ends. There is no plateau.

Is It Not Intense Enough?

On the flip side, maybe you are thinking step is not intense enough. Perhaps you’re thinking that only girls take step, or that you are too fit to benefit from it. Regardless of your fitness level, step can be a very challenging cardiovascular workout. It is a well-known fact that the US military utilizes step aerobics to improve our troops' agility, coordination, and endurance. If it's tough enough for our soldiers, then it's tough enough for me! In addition to step, I also teach Insanity, total-body conditioning, and kickboxing classes. Step meets or exceeds these other formats in intensity level and calories burned per hour.

Step is the perfect group fitness format because it accommodates all fitness levels. (And if you haven't tried group fitness, well that's a whole other conversation.) But in short, try it! The camaraderie and accountability among the participants, the music, and the FUN factor will have you hooked!

So, are you ready to take your fitness regimen to the next STEP? See you in class soon, soon, soon!

Yours in fitness,

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This blog was written by Rachel Pfeiffer, ACE and AFAA Certified Group Fitness Instructor, and proud NIFS Step instructor since 1999. To learn more about the NIFS bloggers, click here.

Topics: cardio weight loss group fitness calories aerobic step class

5 Simple Ways to Keep Your Winter Fitness on Track

GettyImages-157353513.jpgIt happens every year. As the new year rolls around, we set our new fitness goals and get excited to get started on them and “make this year the year!” But with winter still here through the end of March, many of us end up with the goal to get fit, but with no motivating factors to flip the switch in our brains to get out of hibernation mode. It gets easier in the spring and summer, when we can start to change up the environment we work out in, the workload at the office might be lighter, and there is more daylight before the sun goes down. But what do we do until then?

As someone who used to go through this same cycle myself, let me shed some light on what seems to be a depressing beginning to this blog. Although there are multiple methods to keep your winter fitness going, that can tend to become overwhelming. So I would simply like to share five things that can help keep you on track during those dark winter days.

1. Get Your Baselines

So you have a goal to get fit, but how do you know that you’ve progressed? Even if you think you know where you are in your fitness, it’s always good to get assessed; you might be further along than you thought, or you might find something you need to address before getting started.

Assessments such as the Functional Movement Screening (FMS), which takes a look at range of motion and stability before doing exercises with a load, or the Fundamental Capacity Screen (FCS), which assesses power and strength capacity, are important before starting a workout because they help you establish where your body’s abilities are currently. Scores from these assessments can also zero in on areas to improve with corrective exercises to keep that area safe from possible future injury.

Other assessments to look into include the BOD POD, to check body fat percentage, as well as the Fit3D, to get a 3D scan of all of your body’s measurements.

2. Plan Your Workouts

This one is a game changer. How many of you have walked into the gym before and wandered around pondering all of the things you “could do” that day, or jumped on one weight machine, then meandered to the next one you saw available, then found yourself ending up on a cardio machine because that seemed like the best thing to get your heart rate up for a bit? Then all of a sudden, you look at your watch and you’ve been at the gym for almost 3 hours?

Now, for those of you gym members who already plan and are training for something sport specific, don’t fret. I understand the time you carve out to fit everything in. However, for all of you who have no idea what you should do until after you walk into the gym, this is your missing link to getting the most out of your workouts.

Whether it’s a plan as simple as attending certain group fitness classes during the week, or getting with a trainer to set up a plan for you that works during your week based on your goals, a game plan for when you get to the gym will not only make you accomplish more in a shorter amount of time, but it also eliminates the excuse of not going because there’s not as much to think about anymore. For more information on how you can sit down with a trainer to get started on your FREE strategy session and get a workout plan set for you as a NIFS member, click here to contact us. For our downloadable group fitness schedule, click here.

3. Set Up Your Environment

We all know that “too cold to get out of bed today” mentality that tends to set in during those cold winter days. To combat this, set yourself up for success by setting the thermostat timer to warm your house right before you wake up, so the need to curl up and stay warm is eliminated. Maybe make a change to a more enjoyable and uplifting tune to wake you up in the right mood rather than the normal ping. Setting out your workout clothes the night before or even having them in your gym bag and already in your car will help set you up for a stress-free day.

4. Continue to Stay Hydrated

Although it might be more appealing to drink an ice-cold glass of water during the heat of summer, the need to stay hydrated is imperative all year round. Drinking water not only prevents dehydration from the dry air that winter brings; it also helps your organs and cells continue to function well, assists in regulating body temperature, and boosts your immune system to help fight off common cold and flu sicknesses.

Tracking your water is a great way to aid in staying hydrated, and there are so many tools out there to use! For me personally, if I’m drinking it out of a pretty bottle, I’m more prone to fill it up and drink more. If you’re like me, here’s a great option one company has come up with to help you track your water intake in style! Zak Designs HydraTrak water bottle is an affordable, practical, and stylish bottle that includes bands to roll up and account for every full bottle of water you drink that day.

5. Accountability, Accountability, ACCOUNTABILITY!

I saved this one for last, because although all of the above tips are just as important, having something to hold you accountable is what’s really going to set you apart from the rest and keep you on track to reach your goals.

Accountability can be molded into different forms—whatever works best for you. Some find accountability in simply writing their progress on a calendar or taking measurements along the way. Others find it in someone else who can either coach them through their journey, such as a program, or be along for the ride and have similar goals, such as a workout buddy. That’s why gyms create programs for their members, such as the NIFS programs Slim It to Win It, Mini Marathon Training, Ramp Up to Weight Loss, etc. We know how important and how empowering it is to have that extra person there with you from day one, working to reach those same goals, among all of the obstacles that life throws at us. Even more so, your coach is ready to guide you every step of the way and check in on your progress to make sure you’re setting yourself up for success! Try telling that person you stayed home from your session because "…it was cold and I just wanted to snooze a little longer before getting up.” You might rethink that snooze option on your alarm next time!

Whatever your goal might be—weight loss, triathlon training, simply staying active for three days out of the week, etc.—we all have to deal with the business and daily distractions of life. Sometimes those distractions come with setbacks…and that’s okay. What counts is having strategies in place to help you overcome those humps and keep you from falling completely off the wagon!

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This blog was written by Rebecca Heck. To learn more about the NIFS bloggers, click here.

Topics: winter fitness weight loss group fitness accountability NIFS programs Slim It to Win It BODPOD functional movement Mini-Marathon Training Program new year fit3d assessment workout buddy

5 Reasons to Get a Workout Buddy: Motivation & Accountability

_68R1966.jpegWhen it comes to working out, the first weeks are usually great. You are excited to get to the gym, and you love the feeling of exercising. Once the “honeymoon” stage of your new workout routine is over, it gets more challenging to get to the gym: your bed is just too comfy in the morning, or you have extra work at the office that prevents you from going in the evening.

Reasons to Find Someone to Exercise With

It’s easy to cancel your gym session with yourself. That’s why it’s important to find a workout buddy. Here are five reasons why everyone needs to go find a workout buddy.

  1. Accountability: When someone is counting on you to meet them at the gym, it’s a lot harder to skip. Having the accountability of a buddy always keeps you going. On days when it’s hard to get out of bed early in the morning, you don’t want to skip because you know your partner is waiting on you.
  2. Fun: If you aren’t someone who loves exercise, maybe a workout buddy is just what you need to keep you coming into the gym. Having someone with you who can make you laugh will make exercise more enjoyable. Going through an intense workout alone is never as fun as having someone right next to you working hard and making you laugh.
  3. Variety: When you have to come up with your own exercises all the time, they can start to get a little repetitive. If you and your buddy take turns picking the workout, it will change things up. You both might enjoy different types of exercise, so the variety will keep each workout from getting boring.
  4. Motivation: When you exercise alone, there is no one beside you cheering you on between sets. It’s encouraging to have someone with you saying “You can do it” in the middle of your set; sometimes that’s just what you need to hear to finish out strong.
  5. Competition: If you are someone who thrives on a little healthy competition, you definitely need a workout buddy. You will always be competing with your workout buddy. If they move up in weight, you don’t want them to drop the weight back down for you, so you push yourself to go up. If you are running, you push yourself to go longer so that you don’t make your buddy stop.

How to Find a Fitness Friend

Having someone to work out with makes a big difference in the quality and frequency of your exercise. Ask a friend to join you, check out these apps, sign up for group fitness training, or try these other ways of finding a gym partner.

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This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: motivation group fitness accountability competition workout buddy variety fun