The human body is like a car - it needs fuel to function, but instead of gas, we rely on calories from foods and beverages for energy.

Adequate energy is needed for all bodily processes, including essential functions like keeping your heart beating, your lungs breathing, and maintaining your body temperature within range, as well as other activities like day-to-day movement and structured exercise.

Carbohydrates are the body’s primary source of energy. Carbohydrates are found in fruits, vegetables, grains, beans, and many other foods. When consumed, the body converts carbohydrates to glucose, which is used immediately for energy or stored as glycogen for future use. If excessive energy is consumed, it is stored as fat to be burned later in the absence of energy from food.

Simple carbohydrates - or those without fiber-such as sugar-sweetened beverages like soda and juice, white and enriched grains, and highly processed foods that are rich in starches and sugars, are broken down quickly and provide a rapid increase in energy. When a diabetic experiences episodes of low blood sugar, it is recommended that the individual be given simple carbohydrates to rapidly bring their blood sugar levels back up to the normal range. However, if blood sugar levels are stable and blood glucose rises rapidly, a quick decline will also occur, which often results in fatigue, irritability, and a desire for a new “quick fix” of energy, leading you to crave and reach for more simple carbohydrates.

Complex carbohydrates - or fiber-containing carbohydrates- are broken down more slowly, which provides a steady supply of energy, which is why it is recommended to opt for complex carbohydrates more often than not. Complex carbohydrates include whole grains, such as 100% whole wheat bread, brown rice, quinoa, fruits and vegetables, beans, and legumes.

Pairing carbohydrates that lack fiber with a good source of protein, fat, or additional fiber can help delay the rapid peak and fall of blood sugar levels, aiding in more regulated energy release throughout the day. Eating a meal/snack that pairs carbohydrates + protein, healthy fat,s and fiber every ~3-4 hours is ideal for boosting and balancing energy levels throughout the day. To build a balanced meal, pick one item from each category below:

• Complex carbohydrate (ideally >3 grams fiber/serving):
  • 100% whole wheat bread, pasta, bagels, muffins, or tortillas
  • Brown rice, quinoa, bulgur, and other whole grains
  • Beans and legumes
  • Fruits and vegetables, especially those with skins and seeds intact
• Healthy fat:
  • Plant-based oils (avocado oil, olive oil)
  • Nuts - almonds, pistachios, walnuts, etc.
  • Seeds - flaxseed, chia seed, hemp seeds
  • Nut butters ○ Avocados
  • Fatty fish
•  Protein:
  • Lean beef or pork
  • Chicken
  • Fish/seafood
  • Eggs
  • Low-fat dairy products (Greek yogurt, cottage cheese, milk)
  • Protein supplements - shakes, powders, bars, and other fortified foods

The benefits of strength training apply to individuals of all fitness levels, whether you're a professional athlete, a working adult, or an older adult looking to improve daily function and quality of life. Anyone can benefit from full-body strength training 2-3 days a week at moderate to high intensity for about 30 to 60 minutes. Here are several reasons why you should consider incorporating strength training into your weekly routine.

 Preventing Injury

Strength training can limit or get rid of muscular imbalances between muscles in the front and back of your body, as well as between the left and right sides. According to Steve Yoon, the Chief of Sports Medicine at Cedars Sinai, these imbalances can cause injury because when one muscle is weak, the other muscles around it must compensate for that weakness, which can put increased strain or load on them and increase your risk of injuring them. However, when you strength train, you are strengthening these weak muscles as well as the surrounding muscles which decreases the likelihood of injury. In addition, strengthening muscles around joints to keep them functioning properly and prevent injuries like sprains, strains, dislocations, and tears in your joints.

Boosting Metabolism

Having a higher metabolism can make it easier to maintain or lose weight, as your body burns more calories both at rest and during physical activity. Strength training, particularly weightlifting, helps build muscle. Increasing muscle mass boosts your metabolism because muscles require more energy to function and enable movement. As a result, having larger muscles forces your body to produce more energy, which in turn increases your metabolism. This makes it easier to achieve your goals without having to work as hard.

Improving Quality of Life

The effects of strength training can improve your mental health in addition to your physical health. The reason for this is when you exercise it releases chemicals in your brain called endorphins. These are referred to as the “feel good” chemicals because they are known to reduce pain, boost your mood, and can help decrease stress and anxiety. In addition, as stated by campuslivingvillages.com, strength training has been shown to release more endorphins than doing cardio. Working out also keeps your body feeling, working, and looking its best, which can improve your day-to-day mood.

 Maintaining Long-Term Health

Doing any weight bearing activities such as running or strength training improves your bone density and slows the decline of bone density over time, putting you at lower risks of fractures and osteoporosis into older age. Strength training specifically may also slow decline of muscle wasting as you get older, contributing to an improved quality of life so you can play with grandkids, be able to get in and out of bed easily and do all other activities of daily living easier and for longer.

Strength training provides numerous benefits, including injury prevention, boosted metabolism, and improved mental health, making it essential for individuals of all ages and fitness levels, which is why you should consider adding to your weekly fitness plan.

Figure out where to get started: Get a Free 30-min. Fitness Assessment with a Trainer

Why is it so Tough?

It’s that time of year where vacations, work, school, and even the sunshine dictate our schedule. After nearly 6 months of trying to attain New Year’s Resolutions, it can be hard to keep momentum with all of these variables influencing how we spend our time. Some may be on track to meet their goals, while others may have faced some adversity, or some haven’t set goals just yet. The good news is that January 1 is not the only day you can set goals – maybe today is the day for you!

What Can I Do?

Fortunately, there is a lot you can do! Below are just a few ways you can get on track to be the best version of yourself and improve your well-being!

Set New Goals

Like I said, we are not limited to our New Year’s resolutions. We should frequently look to improve or adjust our goals based on where we are. If a goal was met – Great! Push your boundaries a bit further. If a goal was not met – no worries! Adjust your goals to account for the season of life you are in this Summer. If you haven’t made a goal and don’t know where to start – we are here to help! Reach out to a staff member to maximize your fitness journey!

Sign Up for Events & Classes

Events offered by not only NIFS but also the community provide external sources of motivation to keep momentum high. By signing up for an event, you are essentially setting a goal of some level to participate in the event and perform to a certain degree, which is a great starting point to increase motivation.

Signing up for classes at NIFS is an excellent way to create accountability and establish consistency in your routine, while also taking the burden of programming off your shoulders and on our superb staff! Additionally, being part of the NIFS community in classes helps establish social support in your pursuit of fitness.

Incorporate Portable Exercise

Schedules can be demanding and dynamic at this point in the year. The best way to accommodate schedules is to utilize exercises that you can do anywhere! Bodyweight exercises are a great way to make your workout portable. Investing in a set of resistance bands can go a long way when you are traveling, which allow you to not only create variety in your training but also provide a high enough training stimulus to create gains!

Go Outside!

This is another great way to make your exercises portable and enjoyable! It can be hard to go inside the gym when the weather is beautiful, so why not take the gym outside?! Combining the methods in the previous section with outdoor activity can be an easy way to boost exercise enjoyment and get your daily dose of Vitamin D. Try our Free Fitness in the Park on Tuesday and Thursday at noon this summer at White River State Park.

Momentum is hard to keep during the Summer, but there are easily implementable methods to keep it up. Try setting new goals, sign up for events or classes, make your training portable, and go outside! If you need any help, our staff is well-equipped to provide guidance in your pursuit of health and wellness!

Learn more about our services and opportunities at NIFS.

Vacations are all about relaxing, unwinding, exploring and trying new things - including food! However, when your goal is to eat healthier, vacation can be a major obstacle. Food is often used to resolve airport and road trip boredom and many of us fall victim to the “vacation mindset” - or using vacation as an excuse to go off the rails and overindulge. To stay on track without sacrificing your happiness, incorporate the following:

Plan Ahead

First things first, have a plan! Do some research ahead of time to determine what your options are for eating - will you eat most of your meals out, or will your accommodations have a kitchen or kitchenette for preparing meals at home? If eating out, scout for local options with healthier choices, such as fresh seafood, grilled cuts of meat, and plant-based dishes. If you have a kitchen, consider grocery shopping when you arrive so you have healthy staples and snacks on hand to help reduce the frequency of eating out, as restaurant meals are often higher in calories, fat, and salt.

Stick to the 80/20 Rule

While 100% of vacation should be enjoyable, it shouldn’t all be spent indulging. Aim for balance by practicing the 80/20 rule where you eat well and stick to your routine about 80% of the time, while saving the other 20% for treats and indulgences. Avoiding an “all or nothing” mindset and allowing yourself to enjoy the foods you want can prevent guilt and ultimately overeating or the urge to binge.

Splurge Wisely

When you do decide to splurge, don’t double down. For example, if you’re going for a hearty dinner, perhaps skip the appetizers, desserts and/or calorie-containing beverages like sodas, juices, and alcoholic beverages. Keep in mind that common vacation beverages like margaritas, pina coladas and daquiris can have up to 500 calories per drink!

Move More

Exploring your destination on foot is a great way to stay active and experience local culture. Try a walking tour or see the city via a bike. Keep your body moving throughout the day with fun physical activities such as kayaking, beach volleyball, paddle boarding or snorkeling. If possible, choose accommodations with a fitness center or pack your own gear (resistance bands, yoga mat, etc).

Heading Home

If you slip up and overindulge, don’t beat yourself up. Instead, focus on the fun you had, the memories you made, and your plan for getting back on track and setting yourself up for success when you return from your trip. Avoid trying to restrict yourself to compensate for overindulging, as this will only contribute to the “binge-restrict” cycle that many of us fall susceptible to.

Mental health is directly connected and dynamically influenced by our activity levels and our physical health. Why is this?

Physical activity is an integral part of keeping your body, mind, and spirit healthy. Regular physical activity supports cardiovascular health, bone density, muscle mass, disease prevention, and numerous other health benefits. How else does physical activity benefit us?

Stimulus and Our Brains’ Stress Responses

Physical activity stimulates both the Central Nervous System (CNS) and our Peripheral Nervous System (PNS) with signals about our environment, what we feel, our movement control, and our bodily functions.

Our incredible brains respond with what we call sympathetic and parasympathetic feedback responses. These signals regulate everything our body does. Without these signals coming to and from our brain and spinal cord, we wouldn’t react or function in any sense.

Sympathetic responses are related to stress and our “fight or flight” state. When we wake up, get nervous, or experience adrenaline, we release hormones like cortisol that activate our bodies to be ready for action. In these states, we breathe faster and start to divert most of our blood flow toward our muscles and extremities. We also typically do not have focused attention and are heightened in our awareness of everything. We may become hyperalert, agitated, and uncomfortable. These states are useful in short bouts during our daily lives.

Parasympathetic responses are related to our “rest and recover” states that allow us to calm down and return to our natural baseline. During these responses, we release hormones like acetylcholine that have relaxing and calming effects on all of our systems. Blood flow is more uniform across the entire body, and we feel at ease. We can offer more attention to fine details and think with greater clarity. We also experience sensations of hunger, tiredness, and contentment. This state supports our long-term health by ensuring our nutrition and sleep needs are addressed.

Progression into poor states of mental well-being can be common when people become sedentary and don’t stimulate themselves with movement. Life’s stresses can accumulate, and in serious cases, people can develop depression, anxiety, and other concerns when they can’t self-regulate their sympathetic responses. What can we do to help support healthy responses to stress?

Physical Activity and Exercise – “Controlled Stress”

Physical activity benefits us by allowing our mind to release stress (reducing levels of hormones like cortisol) as we condition ourselves to relax after stress and exertion. When we engage in physical activity, we create a stress stimulus, and in response, our body releases catecholamines such as endorphins, epinephrine, and norepinephrine.

The Mental Wellness Benefits of Physical Activity

Exercise is simply structured physical activity. When we engage in physical activity, we expose ourselves to a controlled amount of physical stress that can lead to long-term adaptations, as well as short-term benefits. Common benefits that result from exercise include lower blood pressure, better insulin sensitivity, increased muscle mass, increased bone density, and increased stroke volume.

Our mental performance and focus can benefit from dopamine release influenced by physical activity. Some studies document short-term cognitive improvements in both working and episodic memory. Short-term focus and attention can be improved for hours after bouts of physical activity. Retention of long-term memory from working memory may also be enhanced as we transition through stages of sleep. This means that we may retain more information in our daily activities after physical activity and thus improve our ability to learn.

Another important mental benefit of physical activity is decreased stress levels due to lowered cortisol. This hormone can increase your blood pressure, disrupt digestion, cause depression, weight gain, and sleep issues. When we exercise, we allow our body to release catecholamines and reduce cortisol levels in the blood. This is one of the reasons we feel better immediately after exercise. Afterward, it’s common to experience lower blood pressure, feelings of contentment, achievement, and overall calmness.

One final benefit that is crucial to mention is improved sleep quality. Lower cortisol levels can help prevent or improve sleep disruptions and difficulty falling asleep. The combination of energy expenditure and hormonal responses following exercise enhances our sleep quality.

Why Not Engage in Physical Activity?

Exercise is a form of medicine that proactively improves our mind, body, and spirit. We can see improved stress response and management, enhanced focus and clarity, and better emotional well-being. Why wouldn’t you want to do something that can improve the quality of your life so dramatically?

Not sure where to start? Meet with a NIFS personal trainer to help you reach your goals!

There’s nothing better than an open water swim on a warm, sunny day, and those days are right around the corner. Here are a few simple tips to help you make the most of your open water experience, both safely and effectively.

Swim in familiar waters.

If it’s your first time swimming in a new area, don’t go alone. Always bring someone with you. Unfamiliar waters can be unpredictable. Weather conditions can change quickly, and waves can make it challenging to return to shore.

Bring a buddy, even if you're swimming solo.

If you’re heading out alone, ask a friend to kayak or paddleboard alongside you. Not only does this give them a great workout, but it also provides you with extra support in case you get tired. They can serve as a mobile marker to chase and even hold your hydration, like a carrot in front of a horse.

Stay in designated swimming areas.

If there’s a lifeguard present, be sure to swim where they can see you. In quieter areas, don’t hesitate to ask the guard to keep a closer eye on you, especially if it’s your first time at that location. If the water is crowded with recreational swimmers, stick to drills to avoid collisions.

Use safety gear.

Consider using a SWIM IT device that straps to your leg. It’s designed to provide an added level of safety and peace of mind if something goes wrong in the water. You can find them on Amazon or through other swim safety gear providers.

Watch the weather.

If the weather turns and waves pick up, don’t push it. Head toward the shore and call it a day. It’s always better to swim another time than to risk your safety in rough conditions.

Open water swimming can be one of the most rewarding workouts, but safety always comes first. Take the right precautions so you can enjoy every opportunity the warm weather brings.

Ready to take open water swimming to a new level?
Join our Sprint Triathlon Training Program and build your endurance, confidence, and technique in and out of the water. Whether you're just starting out or looking to improve your performance, our program includes guided workouts at Eagle Creek Park, NIFS, the IUI Natatorium, and open water swim locations. Let us help you go the distance—safely and successfully.

Parkinson’s Disease is a chronic neurological disorder that often causes muscle tremors, rigidity, balance issues, and loss of muscular control. For individuals living with this condition, maintaining a regular fitness routine is important—but equally important is incorporating mobility work into their daily lives. Mobility helps reduce the impact of these symptoms and supports success in both everyday activities and exercise routines.

Stretching is one of the most effective ways to promote mobility. It helps lengthen tight muscles and increases the range of motion in the joints. By decreasing stiffness and improving flexibility, individuals with Parkinson’s can more easily complete daily tasks and maintain a consistent fitness routine, ultimately enhancing their overall quality of life.

There are three main types of stretching that can benefit individuals with Parkinson’s: static, dynamic, and assisted stretching.

Static and Dynamic Stretching
Static stretching involves holding a position for a period of time without movement. It’s a safe and effective way to gently increase flexibility and is an excellent starting point for many individuals. Examples include a seated hamstring stretch, a wall calf stretch, or a gentle neck stretch. These stretches can be done independently and are generally low risk, making them ideal for people with balance concerns.

Dynamic stretching, on the other hand, involves controlled movement through a range of motion. These stretches are great for warming up the muscles and preparing the body for physical activity. Examples include bodyweight squats, modified push-ups, or resistance band movements. Like static stretches, dynamic stretches can be performed independently and can help improve functional mobility.

Assisted Stretching
While self-directed stretching is important, assisted stretching can have the most significant impact on mobility and joint health. This type of stretching is performed by a certified practitioner and often involves techniques like proprioceptive neuromuscular facilitation (PNF). PNF includes cycles of contracting and relaxing muscles, which not only helps lengthen the muscles but also improves the fascia and overall joint function. Additionally, this kind of guided movement helps activate areas of the brain associated with muscle control—an important benefit for individuals with Parkinson’s.

Finding time to move can be a challenge when life gets busy—but adding more physical activity into your daily routine doesn’t have to be complicated. Whether you're tied to a desk, juggling responsibilities, or managing a packed schedule, even small changes can lead to big improvements in your energy, mood, and overall health.

Move More at Work or School

Whether you're spending hours at a desk job or in the classroom, extended periods of sitting can impact your body and energy levels. By rethinking your daily routine, you can find simple ways to add more movement. Try standing during phone calls or study sessions, taking the stairs instead of the elevator, or doing a few stretches between meetings or classes. Setting a reminder to move every hour—even for a quick hallway walk or some light stretching at your desk—can help re-energize your body. These small, purposeful breaks from sitting support both your physical health and mental clarity.

Make Breaks Active

Instead of scrolling through your phone during downtime, use breaks to refresh your body and mind. Take a brisk walk, do light stretches, or try simple bodyweight exercises like squats or calf raises. Just five minutes of movement can reduce stress and improve your mood, making it easier to stay productive and energized throughout the day. Even stepping outside for some fresh air and gentle movement can reset your focus.

Build Healthy Habits That Stick

The best kind of movement is the kind you enjoy. Invite a coworker or friend to join you for a lunchtime walk, an evening stroll, or even a mini workout challenge. Turning movement into a social activity makes it more fun—and more likely to become a habit.

With May being National Physical Fitness and Sports Month, it’s the perfect time to start. You don’t need a strict schedule—just a few intentional choices each day. Move a little more, feel a lot better!

Parkinson’s Disease is a condition that affects the way people move, think, and feel. It’s progressive, which means it changes over time, and while there’s no cure just yet, there’s a lot we do know about it—and that knowledge can be powerful for prevention, support, and better care.

Causes and Risk Factors

There’s no single reason someone develops Parkinson’s—it’s usually a mix of genetics and the environment. Some people carry certain gene mutations (like LRRK2, GBA, or SNCA) that raise their risk. These can be passed down through families, but not always.

Environmental exposure matters too. Being around pesticides or heavy metals for long periods has been linked to higher chances of developing the disease. And as people age—especially past 60—the likelihood increases. Men are more commonly affected than women, and some research suggests that being overweight might also play a role.

Scientists have also been looking closely at a protein called alpha-synuclein. When this protein builds up in the brain and forms clumps (called Lewy Bodies), it interferes with how the brain works—and that’s a big part of what drives Parkinson’s.

Recognizing the Symptoms

There’s no magic cure yet, but there are ways to manage the symptoms and keep moving forward.

The most common treatments are medications that help boost dopamine in the brain—since Parkinson’s is tied to a drop in dopamine levels. For people dealing with intense tremors, some surgical options like Deep Brain Stimulation or MRI-guided ultrasound can really make a difference.

Therapies are also incredibly helpful. Physical therapy keeps the body strong and flexible. Speech therapy can help with communication, and emotional support—whether it’s through a counselor, a support group, or trusted loved ones—makes a world of difference.

Managing and Treating Parkinson’s

Unfortunately, there is no direct cure for Parkinson’s. However, there are some clinical options to help treat the effects of the disease. These include Dopamine medication, Deep Brain Stimulation Surgery for large tremors, MRI guided ultrasound for localized tremors, and long term physical, emotional, and speech therapy.

Can Parkinson’s Be Prevented?

While there are no direct cure’s for Parkinson’s Disease, there are some things you can do to prevent it. This includes regular cardiovascular training, maintaining a healthy whole food diet, maintaining a population average body fat percentage, and surprisingly, intaking some caffeine regularly to stimulate the neurons in your brain.

Parkinson’s Disease remains a complex condition with no one-size-fits-all path, but continued research and awareness bring hope. Whether you’re seeking to understand the risk factors, recognize symptoms, or support a loved one, knowledge is a powerful starting point. With the right combination of medical care, physical activity, and emotional support, individuals with Parkinson’s can continue to live fulfilling, active lives.

If you or someone you know is living with Parkinson’s Disease (PD), incorporating regular physical activity into daily life is one of the best ways to manage symptoms and support overall health. Exercise doesn't always mean traditional gym workouts — movement of any kind that supports balance, agility, aerobic capacity, and muscular strength can make a big difference.

Below are helpful tips and ideas to help you get started or build on your current routine.

Build a Routine That Works for You

Having a routine creates consistency, which is key for long-term success. Physical activity doesn’t have to happen all at once or even in a gym. Movement can be broken up throughout the day and done at home, outside, or wherever feels comfortable and safe.

Simple activities like walking, gardening, stretching, or playing games with loved ones all count. The most important thing is that you enjoy what you’re doing and can stick with it over time.

Start Small and Stay Consistent

Start with what feels doable and build from there. If you’re new to exercise, try increasing how many days a week you’re active or gradually extending how long you move each day.

Progress takes time, but consistency pays off. Show up for yourself, and celebrate each step forward.

Make Home Your Workout Space

You don’t need fancy equipment or a gym to move your body. Walking around the house, stretching in the living room, or using resistance bands can be just as effective.

A safe, clutter-free space and some comfortable clothes are all you need to get started. An empty corner or sturdy chair can double as great tools for balance and support.

Move With a Buddy or Join a Group

Exercising with others can make it more fun and motivating. Whether it’s a walking partner, a family member, or a community fitness class tailored to individuals with PD, having that social connection makes a big difference.

Look for local programs or PD-specific classes that focus on balance, strength, and coordination.

Focus on Agility, Flexibility, and Balance

Incorporating these elements into your routine helps strengthen your neuromuscular system and improves your ability to move confidently and safely. Aim to include flexibility and balance work a few times each week.

Some great exercises to try include:

• Walking backward or sideways

• Turning in place

• Sit-to-stand movements

• Stepping over low objects

Stretching after a warm-up or at the end of your session can also help improve mobility and reduce stiffness.

Get Your Heart Pumping with Aerobic Activity

Aerobic exercise supports cardiovascular health, boosts endurance, and improves your overall energy. Try to incorporate moderate-intensity cardio (like brisk walking or cycling) into your week.

Even if you can’t manage 30 minutes at once, short 10–15 minute sessions add up. The ultimate goal is to reach at least 150 minutes of aerobic activity per week, in whatever combination works for you.

Build Strength Through Resistance Training

Strength training helps with posture, independence, and day-to-day movements. Try to include resistance exercises two or three times a week, allowing for rest between sessions.

Focus on strengthening key muscle groups like your back, shoulders, glutes, and hips — all of which play a major role in balance and posture.

Try exercises like:

• Hip bridges

• Sit-to-stands

• Wall or modified pushups

• Bird dogs

• High knee marches with overhead reach

• Clamshells

• Heel lifts

Use a sturdy surface for support if needed, especially for balance.

Anticipate Barriers and Plan Ahead

Life gets busy, and motivation can fluctuate. Planning ahead can help you stay on track. If time is a challenge, try shorter sessions. If balance is a concern, modify the exercises to suit your needs.

Lean on your support system. Ask a friend to join you, or set reminders to keep yourself accountable. Flexibility and creative thinking go a long way.

Be Patient with Yourself and Practice Gratitude

Some days will be harder than others, and that’s okay. What matters is that you’re making an effort to care for your body and mind.

Take a few minutes each day to reflect and celebrate your progress — no matter how small. Writing down one or two things you’re grateful for can shift your mindset and boost motivation.

Managing Parkinson’s through movement is one of the most empowering choices you can make. Whether you’re just getting started or have been active for years, every bit of effort counts. Build your routine around what feels right for you and focus on progress, not perfection.

You’ve got this — and you don’t have to do it alone.