NIFS Healthy Living Blog

Let NIFS Help You Achieve Your Fitness New Year's Resolutions

ThinkstockPhotos-579401104.jpgA New Year is a great time to reset goals, start over, or accomplish something new. Maybe this is the first time you are getting serious about your health and you are ready to begin your fitness journey. I love the thrill of new goals being set, seeing unfamiliar faces in the gym, and fitness becoming a priority for the first time in people’s lives.

Being well into March already, the question arises: are you still on track to accomplish your goals and resolutions for 2017? Allow me to suggest some tips to help keep you on track so that when December 31st comes around again this year, you won’t be making the same fitness goal for 2018 that you made for this year.

Tips for Accomplishing Your Fitness Goals

Many people set unrealistic goals or expect instant results. Once life gets back to the “normal” routine after the holiday season, the fitness goals once again fall on the back burner. Not this year! Here are some tips to help keep you on track all year long:

  • Set weekly or monthly goals—with your end goal in sight. Write them down, hang them up where you can see them every day, and cross each off after you have accomplished it. Leave the list up with the items crossed off so that you can continue to track your progress and see your success.
  • Allow for life to happen on your journey to meet your fitness goals. Some weeks are crazier than others; kids get sick or work is insanely busy. Plan that into your week and do not let it knock you completely out of your fitness routine. Find ways to get yourself to the gym during the crazy cycle of life.
  • Set realistic expectations. Don’t expect to go to the gym 7 days a week. Take baby steps and make your goal to get there 2–4 days a week to start. Getting there a few times is better than not at all.
  • Lack of time should not be an excuse. Everyone has 24 hours in the day, so don’t let time become a factor in not being able to make it to the gym. A 20–30-minute workout is sometimes sufficient for working toward your goal. Be efficient with the time that you do have and make the most of even 20 minutes.
  • Don’t let one bad day ruin your week. Healthy fitness and nutrition choices are sometimes hard during the busy days. Tomorrow is always a new start for eating well and getting your workout in. Pick up where you know you should be and keep moving forward.
  • Don't make excuses. Excuses usually start to build up toward the end of January and beginning of February for how you are unable to make it to the gym. Don’t get caught up in falling for them! Keep that New Year’s excitement going into February and March with new weekly or monthly goals to accomplish.

Get Goal-Setting Help from NIFS

If you feel like you are in a goal-setting slump, ask a NIFS health fitness instructor for ideas or tips to help you get out. Remember to keep your end goal in sight. You do not need to wait for the New Year to start a new fitness journey. Don’t be the person telling yourself, “There’s always next year”; be the person who says “I am so proud that I stuck with my routine and accomplished my goal this year!”

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This blog was written by NIFS Personal Trainer Kaci Lierman. To read more about the NIFS bloggers, click here.

Topics: NIFS fitness goal setting resolutions new year's

Acting Out: Make Changes for Health and Fitness (Not Excuses)

ThinkstockPhotos-589558764.jpegOf the many lessons that the recent events have provided, one that stands out to me is that anybody can be anything if they take action and pursue it. Establishing goals and setting your mind to accomplishing certain outcomes is important, don’t get me wrong, but action is what ultimately will create change in any aspect of your life.

A rather large pet peeve of mine (I know I have a few) is the behavior of being the first and loudest to complain about something and being the last to do something about it. That is not inspirational, and is a weak character trait, in my opinion. More importantly, individuals who exhibit this approach to life are usually the unhappiest. In my experiences on this planet, the happiest and most successful people are those who take action and make changes, and not excuses.

Questions for Health and Happiness

So here are some questions I feel you should ask yourself if you are currently not as happy and healthy as you hope to be, followed by actions that you can take to help right the ship and have the life you have always dreamed of having.

Question: Are you tired most days?

ACTION: Get more sleep! Turn off the TV and tablets and aim for 7 to 8 hours of good sleep every night (including the weekends).

Question: Are you hungry?

ACTION: Eat real food! Enjoy food that is close to its source and is nutrient dense, not calorie dense.

Question: Are you stressed out?

ACTION: Plan better, implement strong time-management strategies, and devote 80% of your energy toward the top 20% of what is most important to you.

Question: Are you unhappy with your current body composition?

ACTION: See the second ACTION and exercise! Eat the majority of your calories from lean protein foods and vegetables, eat slowly, and remove processed items from your menu. Move every day for at least 30 minutes at moderate intensity, lift heavy things, and sprint once in a while. Keep it simple, and keep it consistent!

Question: Do you say to yourself “I don’t have enough time to be happy and healthy”?

ACTION: Get up early! Stop hitting the snooze button and hit the floor running! There are 24 hours in a day; subtract 8 hours of sleep and 8 hours of work and you have 8 hours remaining. That is a lot of time to prep food, work out, read, spend time with your family, improve your home, and improve yourself. You can get a lot done in 8 hours if you take ACTION and not find ways to waste it.

Question: Are you unhappy in your relationships?

ACTION: First of all, change your circle and remove those who are toxic to you and your life. Second, make more deposits in the emotional bank accounts of those strong and positive relationships and stop withdrawing from them. Examples of withdrawals from these accounts are being untruthful, being late, insults, being undependable, and being hateful. Deposits are going out of your way to show someone you care, sharing, inspiring, and spending time with them. Building powerful relationships in your life is very important, so keep a surplus in those emotional bank accounts.

Question: Do you have a negative attitude about most things?

ACTION: Develop a positive and dynamic mindset as opposed to a fixed mindset. In a recent blog, I stressed the importance of mindset as it relates to change. If your unconscious story is a negative one, filled with self-pity and excuses for things being the way that they are, your conscious mind will simply carry out that negative story. Dive deep and analyze your story through journaling, counseling, and other strategies to write a more positive story of yourself and rid yourself of self-imposed perceptions that are holding you back.

Question: Are you ready for a change?

ACTION: Stop talking about it, and take ACTION!

Time to Do Something for Your Health and Fitness

So here’s the bottom line: To create change, you have to get up and take ACTION to get it done! No more talking about it; it’s time to do something about it. If health and fitness is an item on your action list, contact one of our outstanding instructors here at NIFS to help guide your way with an assessment and a personal fitness program and take ACTION toward a healthier, more fulfilling life.

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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 fitness goal setting health assessments mindset lifestyle happiness making changes

It’s Not Too Late: Put Your Fitness Goals into Action!

ThinkstockPhotos-520041601.jpegHopefully you are off to a solid start on your 2017 goals. I would venture to say that many are as we are still in the first month. But if you haven’t started to put those goals into action yet, it’s not too late! Setting the goals is the easy part; starting them and following through with what you want to achieve is the challenge, or mountain, in front of you.

Goal-Setting Questions to Ask Yourself

Before you begin looking at some steps to take to put your goals into action, you first must ask yourself some important questions. Take a few moments to ask yourself these:

  • What are my long-term goals and are they realistic?
  • What short-term goals do I need to put in place in order to achieve those?
  • And hopefully you have already started, but if not, what are my action steps to get started?

Maybe after answering these questions you realize that you need to tweak your goals a little bit or potentially the path to get there. Take time to do that and set yourself up for success!

Steps for Reaching Your Goals

Now that you have answered some defining questions, let’s take a look at some steps that will help you take those goals and make them successful.

  1. Set your eyes on the target and keep them there! It’s easy to get distracted or thrown off track if you begin to slip up and become unfocused from your goals. By keeping your eyes at the center of the target, the goals are much more achievable from there.
  2. Figure out what steps are needed to hit the bull’s-eye! You may need to break down the larger steps into daily goals, or action steps. When the larger goal is broken down into smaller ones, it makes it easier to get to the top. Imagine trying to climb to the top of the Eiffel Tower. If you skipped every other step, it would be a lot harder to get to the top than if you took each step one by one!
  3. Follow through with those action steps. Make sure you find out what helps you to be accountable and follow through with the steps that are in place. If you have a blockade in the way, go around and find what the next action steps to take are.

Be sure to evaluate as you go. If you need to make changes, do it! Things will come up and alter your course. Just take some time to evaluate as you go and make sure that you are headed straight for that bull’s-eye and don’t get off the path!

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Mini-logo-2016-final-1.jpgMaybe one of your goals was to complete your first 5K or spring half-marathon. Now is the time to put those goals into action. Join us for our NIFS Mini-Marathon and 5K Training Program that starts the last Wednesday of this month.

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: fitness goal setting goals 5k Mini-Marathon Training Program

10 Winter Fitness and Wellness Tips

ThinkstockPhotos-619079130-1.jpgAs much as no one wants to admit it, the winter months are in front of us. Even though I grew up in a northern snow belt along the Great Lakes, cold weather is not my thing. In fact, I really don’t like anything about it. And often along with the winter blues comes a decrease in health and fitness due to the lack of motivation. To counteract that feeling, let’s look at ten tips that can help you be healthier this winter.

  1. Work out. I know it’s easy to lose motivation to keep working out when it’s cold out, it’s dark by 5, and you have to put on your snow boots and warm up the car before going to the gym. But working out actually helps to build your immune system and keep you healthy. So make sure that you build those workouts into your schedule.
  2. Eat well. It’s important to make sure that you stick to clean eating, especially through the holidays. All the additional sweets, snacks, drinks, and other goodies that come with the holidays are sometimes hard to resist; do your best to stay focused on your goals.
  3. Drink lots of water. Being sure that you have proper hydration is always important regardless of the time of year. Carry around a water bottle everywhere you go and make sure you keep drinking.
  4. Cover your head in outdoor workouts. If you do decide to work out outdoors, be sure to wear a hat or something to cover your ears. Making sure you stay warm and don’t catch a cold will be vital to your winter wellness success. (Here are some more tips for dressing warmly for winter workouts.)
  5. Get some sun if possible. Studies show that getting your vitamin D is essential. If you can dress appropriately, try to get outside on a nice day or plan that beach vacation during the cold winter months.


    Training for the Mini Marathon & 5K starts January 25th at NIFS!
    Sign up today and cross the finish line with us in May!

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  6. Wash your hands. I know this is the standard thing you see in every public bathroom or on the back of the stall doors. But for real, wash your hands to help prevent you from getting the flu or other illnesses going around. Catching something could really set you back in getting in your workouts and healthy eating.
  7. Set a goal for the spring. Have a goal in place as the winter months start so that you can keep it on the forefront as something to work toward.
  8. Get a trainer or workout buddy. There is no better time to treat yourself to some additional accountability. Hire a trainer for the winter months or find that accountability partner to keep you in check!
  9. Watch your intake. You must be mindful, especially around the holidays, of what you are taking into your body. Also, keep in mind that drinks add a lot of unwanted calories, so watch what enters the black hole!
  10. Join something. The options are endless…group exercise, HIT classes, group training, a training program of some sort, co-ed sports…the list can go on. Find something you like and sign up to keep you engaged.

Whatever emotions the winter months may bring you, use these tips to be successful with your winter fitness and wellness!

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS winter fitness nutrition fitness center goal setting equipment group training accountability NIFS programs hydration HIT outdoors personal training wellness vitamin D

Steps to Create Your 2017 New Year’s Resolution Training Plan

ThinkstockPhotos-523286853.jpgIt seems nearly impossible that the holidays have crept upon us already! And not just that, but those dreaded New Year’s resolutions that loom over our heads are just around the corner. But with the right plan in place, we can look at those resolutions as something exciting: a reset to get focused and to really accomplish something this year.

The key to not letting those goals slip by you and hit you on the backside is to have a plan in place that sets you up for success and not failure. A good, solid strategy that has been thought through early enough will get you where you want to be.

5 Simple Steps to Your New Training Plan

Here are 5 simple steps to help you set your New Year’s resolution.

  • Figure out your goal. What is it that you really want to accomplish in your health and fitness this year? Take some time to really hash out what you truly want to do. Maybe it’s finally committing to that first half marathon, setting a new PR in your deadlift, or simply being consistent and getting to the gym three times a week. Whatever it is, make sure your goal setting is attainable and realistic.
  • Make a plan. Once you have figured out what is realistic, it’s time to make a plan. Figure out what tools you need in order to be successful and how you are going to do it. For example, do you need new running shoes, a fitness tracker like a Fitbit, or to hire a trainer? Once you have your plan in place, share it with someone. This will help you to stay accountable; whoever you share it with can check in on you to see how your progress is going.
  • Schedule it NOW! Like most things, if we don’t get them on the schedule we might as well just forget about it. Make sure that you set aside time in your weekly schedule so that you are not digging for time each day. If it’s in the schedule you are more apt to do it, so get it in there and don’t make compromises!
  • Get an accountability partner. One of the easiest ways to stay on track is if someone else is checking in on you. Find a person who can be this for you. Maybe it’s your spouse, best friend, or a coworker; or if you are lucky, you can find someone to meet you at the gym each day and don’t let them down! Be sure to fill them in on your goals, your plan, and your schedule.
  • Reward yourself. And I am not talking about with brownies! Once you get into the habit and are staying on track, find something that you reward yourself with. Maybe it’s that Fitbit that you wanted in the beginning but didn’t get, those new running shoes you’ve been wanting, or signing up for a race in another state and making it a mini-vacation. Figure out how to reward yourself for doing what you planned!

Don’t be afraid, and together let’s make 2017’s New Year’s resolutions ones that we will actually achieve!

NIFS Can Help with Marathon Training

If one of those goals that you set is to complete your first 5K or half marathon, we would love for you to come and train with us in our Mini-Marathon and 5K Training Program! Let us be that accountability partner for you.

Minilogo_2017.jpg

FIND OUT MORE ABOUT THE PROGRAM AND GET REGISTERED TODAY!

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS goal setting resolutions accountability training workout 5k new year's Mini-Marathon Training Program

Fitness Goal Setting: Why You Should (and How NIFS Can Help)

ThinkstockPhotos-487716564.jpgYou hear it all the time: “Set your goals—it’s that time of year again!” I can assure you that this will not be the last time you hear about goal setting, either. The types of goals that you can set are endless: professional goals, personal goals, financial goals, exercise goals, and the list goes on. Well, goal setting is actually something vital to being as successful as possible, and has some extremely significant benefits to keep you focused and accountable, as well as help you measure progress. These benefits apply to all types of goals, so let’s take a closer look at why you should participate in goal setting.

1: Goals Help You to Move Forward—Energizer

Setting specific goals helps you to set your mind to something, to have direction, and to stay focused. They give you something to plan and work for, so when you begin to lose that motivation and focus, you are pushed quickly back on track. We all have those inner desires, and having goals allows those inner desires to move outward.

2: Goals Set You Up for Success and Positive Self Image—Confidence Booster

Having goals in place can definitely set you up for success and allow you the opportunity to boost your confidence and attitude. When you have specific goals and eventually are able to accomplish them, a part of you becomes proud of what you have done—and rightfully so! When you achieve those goals, you allow yourself to set even larger ones and boost the image that you have of yourself and what you can do.

3: Goals Help the Impossible Become Possible—Mountains Become Hills

We all have big dreams, and sometimes those dreams seem like they could never become reality. When you take the impossible goals that you have and create baby steps or smaller goals, that “impossible feat” suddenly becomes a small incline uphill, rather than a climb to the Everest summit. Setting goals and a realistic approach to achieving them allows you to really make something of what you truly hoped for.

4: Goals Help You Be Accountable for a Lack of Success—Accountability

Writing down concrete goals and setting a date of completion keeps you accountable. But in the event that something prevented you from accomplishing that goal, you can look back and learn from it. And it’s no secret that one of the best ways humans learn is from our mistakes. So instead of putting your tail between your legs if you don’t achieve what you wanted, allow it to be a teachable moment and grow from it.

5: Goals Stretch You—Make You Better

Putting specific and challenging goals ahead of yourself stretches you and makes you better. They push you out of your comfort zone, making you grow and realize how much you really are capable of doing. We all want to be the best possible versions of ourselves, and setting goals that challenge you allows you to do that.

So what are your goals? What is on that list in the back of your mind that you thought was impossible? Pull it out, strategize the stepping stones you need to take to get there, and start!

If one of those goals is to complete that 5K or half marathon you have thought was impossible, let 2017 be the year to achieve it! Let NIFS help you take those baby steps to achieve your goal through our Mini-Marathon Training Program. Our group training programs will help you take that goal and make it a reality! Early bird registration starts October 25th!

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS exercise motivation goal setting group training mini marathon accountability attitude challenge goals 5k

Specificity of Training: Know Your Fitness Goal and Plan Your Workouts

ThinkstockPhotos-500834439.jpgWhat would life be without mistakes? It would be pretty boring, if you ask me. Making mistakes is the best way to learn. One mistake that most people have made is arriving at the gym and thinking, “What am I going to do here today?” I know I have done this plenty of times. When this happens, your motivation for your workout might decrease because you may just end up picking something that doesn’t really light a fire under you.

How Can I Avoid Workout Uncertainty?

When it comes to exercise, there should always be a reason behind what you’re doing. Whatever that reason may be (heart health, losing some body fat to impress a significant other, or just looking good for beach season), you should know the purpose behind your exercise before you begin. (Here ’s how to get started on fitness goal setting.)

Once you have established your goal for exercise, the next step is to find a goal-specific training program to follow. I would highly recommend seeking a professional for assistance. They will assess where you are now, help you establish where you want to be physically, create a program that fits your needs, and help you get to that end goal you’ve been chasing.

What if I Enjoy the Freedom of Creating My Own Workouts?

Great! You are one of the few who stay on top of their own programs, and you like to concoct some fun workouts. However, this can be a bit tedious sometimes. Some days you feel rushed, and while getting to the gym for a workout is feasible, taking the time to plan for your workout may not fit into your schedule.

Also, there’s no shame in admitting that sometimes you just run out of ideas! That’s one of the best parts of the fitness community: sharing ideas. Other people in the fitness world are coming up with tons of different exercises and workouts, and you may not know about them unless you actively seek them out. Keep your eyes and ears open in the gym and you may just stumble upon your new favorite exercise.

The Bottom Line: You Don’t Become a Better Painter by Practicing Basketball

This is the idea of specificity. Practice the craft in which you wish to become better. Pick a goal and stick to it. If you are constantly switching up your goals, you will be trying to get to 100 different destinations all at the same time. Wait until you accomplish the task at hand before thinking, “What’s next?”

If you ever find yourself unsure of your goals, how to decide on a goal, or how to reach your goals, talk to any of the Health Fitness Specialists at NIFS. We can help to get you on a clear path toward a specific goal.

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This blog was written by Aaron Combs, NSCA CSCS and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: fitness goal setting workouts training specificity

Goal Setting: What’s on Your Fitness Bucket List?

Do you have a bucket list? Your bucket list includes many dreams and aspirations that may be obtainable but take some effort on your part to complete. Items on a bucket list could include (but are not limited to) visiting other parts of the world, furthering your education, and even going to see your favorite musical artist in concert. All of these things are great, but how can you create a bucket list of ideas for your health and wellness? The answer may or may not come to you right away, but given a little thought and strategy, you can begin a good, realistic fitness bucket list.

Setting Your Fitness Goals

ThinkstockPhotos-497641362.jpgMy fitness bucket list was created using SMART goals. SMART goals were first developed in the early 1980s by George Doran in Management Review magazine as a way to be more effective in goal-setting strategy situations. The acronym SMART stands for Specific, Measurable, Attainable, Realistic, and Time Bound. To tie this in with your bucket list, think about goals that may be a little adventurous or challenging, but not too easy. I would avoid having goals such as “go to the gym” and “stop eating cake” and include goals such as “climb Machu Picchu by the time I’m 40 years old” and “complete a marathon in less than two hours.”

What are your dreams and aspirations? Including fitness and wellness goals on your bucket list can have a positive impact on your health. Keep it fun and don’t forget about your short-term goals as a barometer to determine whether you are progressing toward completing your bucket list objective.

Get Help from a NIFS Personal Trainer

So, create your bucket list today. Refer to a NIFS HFS or personal trainer for assistance in taking the right, necessary steps toward your goals. Although your list can be private, sharing it with others can help hold you accountable. If you are comfortable in doing so, please share 1, 2, or 3 of your bucket list items below.

As always, muscleheads evolve and rejoice.

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Set your goals and get started! Schedule a free fitness assessment with a NIFS Trainer!

Free Fitness Assessment

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

Topics: NIFS fitness Thomas' Corner goal setting health personal training wellness

NIFS Crucial Conversations: I Took My Life Back (Part 2)

What does it take for someone to make the critical changes in their life to regain control and live the life they have always wanted to live? This is one question Katie and I tackle in part 2 of Katie’s journey to health, wellness, and happiness.

Katie_After_3.jpgWhen I last left you in part 1, we learned a great deal about where Katie has been, her struggles, her mindset, and her life just a few short years ago. Katie painted a pretty good picture of what she was dealing with every day. Now let’s see what Katie did about it! Let’s learn about what it takes to take a life back.

Conversation with Katie, Part 2

“Among the hundred small changes you have to make, it adds up to Big Change.”

Tony: When was the moment you knew something was different and there was a transformation happening?

Katie: Probably about six months into working with my GT group was when the change became real to me—the “a-ha” moment. I had quit my job and found one that was a much better fit with my personal and professional goals. Once I had the structure and support of group training, I was making better choices for myself in all aspects of my life—nutrition, habits, activities, exercise. I was getting positive reinforcement weekly from my coach and group. I could see it and feel it. Somewhere in there, among the hundred small changes you have to make, it adds up to Big Change, and I realized that’s where it happens.

Tony: What were some of the things that made the biggest impact in your change process?

Katie: Looking back now, I see several things in the GT program that made a major impact for me:

  • Katie_After_2.jpgThe work we do helped me understand that change is incremental. For me, the biggest change was realizing I had to make changes in my habits, and change is something you have to chip away at every. Single. Day. Knowing that there will be setbacks, and things won’t happen overnight. And that’s why I don’t set New Year’s resolutions. Sure, I set short- and long-term goals with my coach and myself, but I don’t set one giant resolution on January 1. Every day is a resolution.
  • Accountability and support in the group is HUGE for me. HUGE. One of my GT pals calls us her “gym family.” It might sound dorky, but it’s true. We listen. We support. We encourage. We build each other up. We help each other when things are tough. We are there to support each other when we need a hand. We are a team. And while no one in group is food-policing me, I am in-my-head accountable to my team and coach.
  • The overall Group Training program at NIFS and all it offers is unique. I am not aware of any program like this at any other gym. GT provides you with a structure, a framework, ongoing personal attention to structure a program that helps achieve your specific goals, guidance, and a group of like-minded people to support you.
  • Coach Tony gave me the help I needed with behavior change. The GT program allows me the personalized time with Tony to dig into my behaviors, and figure out what I need to do to change to more positive behaviors. I needed to learn how to deal with hard things and be successful at doing that so I could apply those in life. Coach Tony is an expert on movement, but he fundamentally understands the behavior element that is so important for fitness professionals working with clients—this is about not just showing up to work out a few times a week. It’s about, as he always says, “getting right in the head”—healthy body and healthy mind. And he told me this on day one after a depressing BOD POD®—that you can’t out-exercise a bad diet. Exercise is not a punishment. There’s not a one-size-fits-all solution for everyone, and with the personal attention I get from my NIFS coaches, I was able to figure out what I did need. They know to push me when I need it.
  • I needed accountability without being nagged. I’ve always loved being part of a team. So I needed a group of people that I knew could support me when I was having to make tough decisions about letting other things go in my life. I needed people who would cheer for me whether or not I could do something, to rebuild my confidence. I needed a group of people to make working out fun and make me laugh! Who looks forward to going to the gym? I do. Why? My GT friends.
  • This is what I call a “whole-person” approach to fitness. GT does not bring people in and put us through crazy hour-long workouts five days a week. Yes they are hard, but functional movement, foam rolling, and correctives are as important as progressing on a bench press or doing 50 burpees. We have access to the kind of expertise with the NIFS trainers, Functional Movement Screens, and other tools to keep us healthy.

“Every day is a resolution.”

Tony: What are some of your biggest accomplishments since deciding to make a change? Brag for me a little!

Katie: It’s difficult for me to think about the scared person I was who entered my first GT session nearly three years ago. I was intimidated—but not for long. I only had to spend a few minutes with the trainers and group to feel welcome and know I would be encouraged, even though I couldn’t run a mile then, or hold a plank from my feet. Since starting GT I have:

Katie_After_1.jpgKatie_Before_4.jpg

  • I lost more than 60 pounds (more than 100 since I started my journey)*.
  • Resolved my back-pain issues—where traditional medicine and even PT to a degree failed after my herniated discs, GT did what I needed from a movement, strength, and weight-loss standpoint to really bring this debilitating problem to a resolution*.
  • Climbed a mountain.
  • Continue to make forward progress on my FM screening.
  • Finished two Tough Mudders (both with fellow GTers) and ridden the Hilly Hundred twice.
  • Conquered fears—I had and still have a little bit of a jumping fear, but my vertical and broad jumps continue to get better. There were so many movements I was unable to do three years ago. When I do them now, my GT teammates and Coach Tony recognize this and cheer me on.
  • I’m stronger! I continue to be able to lift heavier weight on bench press and leg press.
  • Conquered my fear of running by doing the NIFS Mini-Marathon Training Program.
  • Built and installed a flagstone patio on my own last summer. I hauled more than 3 tons of rocks. I had some help moving them, but did most of it on my own. It’s not about the patio—it’s about having the confidence and ability to do it! 

Tony: How is your life different now?

Katie: I am 41 but I feel better than I ever have mentally and physically. Physically, I have energy! My metabolic issues are no longer issues. My asthma is better. A recent doctor’s visit revealed excellent blood pressure, my LDL cholesterol is 47 and HDL is 87, and my resting heart rate is around 45 to 48*. I sleep well. I have the energy to live a full life—I’ve always had a full life, but before I was in survival mode. Now I have the energy to live my full life! To not just get through each day, but live each day—and do things I had always wanted to do but lacked the confidence or physical ability to do them. I get up everyday and practice self care, because that makes me a better friend, sister, dog mom, employee, and general citizen of the world. I feel like a fog has lifted and I live every day with intent. I had some significant losses in 2014, including the passing of my mother, and I had the tools and mental toughness to cope with them while maintaining my healthy habits. Finally, I have confidence. I am so grateful for all the support I get from Tony, Mike, and my fellow GTers.

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I am so very proud of Katie for the success she has worked so hard for, and applaud her willingness to share her story in hopes of creating change in others who may be as lost as she once was. Inspiration is Katie’s middle name, and she takes her role as a “fitness ambassador” very seriously and is a leader of the Small Group Training groups she speaks so highly about. No matter the circumstances, change is possible, and you never have to do it alone.

*Weight loss claims and/or individual results vary and are not guaranteed.

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GT-logo-revised.jpgInterested in trying Small Group Training? Contact Tony today to attend a free session!

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: goal setting resolutions group training functional training BODPOD obesity

Avoid This Goal-Setting Mistake When Making New Year’s Resolutions

ThinkstockPhotos-497123324.jpgIt’s that time of year again when most evaluate their current year and set their sights on the upcoming one. Goals and plans of being more successful, losing weight, being more fit, and countless other hopes and dreams will be on the minds of so many individuals hoping for change and happiness. And although goal setting is not for everyone (nor does it have to be), for those who take part in this annual renewal and planning effort many fall victim to a huge mistake that will inevitably leave them in the same spot a year from now.

The biggest mistake most people make when developing their goals for the New Year is the failure to define the behavior that is needed to accomplish that given goal. We are great at defining what are considered outcome goals, but we make the unfortunate mistake of stopping there and not defining behavioral goals. What is the difference between the two? Let’s take a look and define the two, understand the need for both, and learn some tips to make your New Year’s resolutions stick.

SMART Goals

You might have heard about using the acronym SMART when writing a goal. But just in case you haven’t, here is SMART defined. A well-written goal should be

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

I will add another term to this: a goal should also be meaningful. The particular goal should have some significance to you and your life. This is an important aspect to consider when deciding where and how to spend your time and effort.

Now that you’re all caught up, I’ll define both outcome and behavioral goals.

Outcome Goals

An outcome goal is just that: it is the outcome you want to obtain in a certain time frame. These are defined usually by numbers such as a weight goal, or specific levels to be reached in your profession, or even starting a retirement fund. These all have specific end products to be reached, and unfortunately most people stop right here.

Examples:

  • I will lose 20 pounds by April 1.
  • I will make $75,000 this year.

Behavioral Goals

A behavioral goal is a series of actions that will eventually lead you to the achievement of your outcome goal. This plan of attack to get to the outcome you defined is essential to see the results you hope to obtain. The experts at Precision Nutrition consider behavior goals to be goals that you have control over. You ultimately do not have control of your body’s cells or how fast they metabolize fat. Nor do you have complete control over whether your boss pays you the $75,000 you feel you have earned. You do have control over the actions that can get you to that outcome you have defined. Adopting behaviors that lead the way toward your goal is key in obtaining the results you are after.

Examples (expanding on the outcome goals listed above):

  • I will lose 20 pounds by April 1.

I will add more vegetables and protein sources to each meal.

I will eat slowly and mindfully at each meal.

My dining out of the house will be limited to one time per week.

I will limit processed foods and choose mainly whole-food options for every meal.

I will exercise 5 times a week for 60 minutes each session, mixing both resistance and aerobic-based movements.

  • I will make $75,000 this year.

I will acquire a certification or more education in my field.

I will spend more time on big tasks or projects.

I will organize my day to maximize productivity by defining a daily schedule and sticking to it.

I will surround myself with goal-orientated, like-minded individuals every day.

I will ask big questions.

Bonus Tips For Success This Year

I think the biggest step you can take to success in this upcoming year is taking it one step at a time! For example, so many of us want to overhaul our entire diet to get to that goal of losing 20 pounds by April 1, only to fall short because we could not sustain the behavior, or the sheer amount of change at one time was just too much. This could lead to failure, which could lead to a backslide, putting us right back where we were to begin the year.

Implement one behavior for a few weeks, and once you have success with that one behavior, add another one, but not until you are successful with the first one. Create a snowball effect of behaviors and you increase the chance of success in the new year.

Getting started is usually the hardest part. Let us help, sign up for a free Fitness Assessment 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: goal setting resolutions weight loss goals behavior new year's