NIFS Healthy Living Blog

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

Crucial Conversations: I Have 99 Problems, But My (NIFS) Gym Isn’t One

karen8.29.16.jpgFor the next installment of Crucial Conversations, a series where I have a chat with some very inspirational individuals and share it with all of you, I speak with a woman who needs no elaborate introduction. That’s because not only is she pretty well known around these parts, but also because she wouldn’t have it.

She is about the business of being fit and staying fit, no frills or fancy Instagram posts, just the business, and business is good. I am referring to longtime NIFS member Karen. I had the opportunity to ask Karen a few questions about being an “ageless warrior,” what keeps her motivated, and why she continues to make NIFS her fitness home. Join me as we uncover some of the things that make this amazing individual tick!

Tony: Tell me a little about yourself.

Karen: I was born in Indianapolis in 1958 and attended Arlington High School. During my time at Arlington I ran track and field and played volleyball. I got married in 1983, and my son was born in 1984.

Tony: Besides being a high school athlete, have you always been generally healthy, fit, and active?

Karen: I used to do workout videos, when they were popular, with my young son. At the young age of 25 I was diagnosed with high blood pressure [hypertension] after the birth of my son. This was hard for me to process due to my healthy lifestyle and healthy nature. It was something that I would have to deal with for the rest of my life. I began to feel restless and my life was becoming too mundane. I hated only being able to go to work and go home every day. At this point in my life I began to become depressed. I felt that I was not accomplishing anything in my life.

Tony: How did you make the change to pull yourself out of the rut you were in?

Karen: My son was in school and doing after-school activities, and my husband was heavily involved in church, and as a firefighter he was gone from home at least two days a week. I wanted to have something of my own; I wanted a place to go to meet and talk to people, a place where I could better myself every time I was there. I felt that the only place it could be was the gym. During this time I had fallen even deeper into depression, but by April of 1994 that would all change. My husband began working out at NIFS, and I would ask him where he was going to work out and he stated NIFS. He eventually purchased a membership for me, and it was the greatest gift he ever gave me. I joined NIFS and I have been a member for 22 years.

Tony: So how did you get started?

Karen: I began to look into going to group fitness classes. Every time I became stronger and the classes became easier for me, so I would begin going to more advanced classes. I started with step, spinning, and boxing, but my true transformation began when I began taking HIT class and group training. I was in the first Slim It to Win It competition, and to compete with other members was very exciting. Each time I would look for the next challenge to accomplish. I felt my body getting stronger and my endurance was increasing; I was feeling better about myself and my life, and I was looking forward to each limit I could cross.

Tony: What has created the most change for you?

Karen: I would have to say that my change came with the challenges I faced to make myself better in the gym. I began noticing these changes when I was able to go farther and longer than I could before. I felt this process could never end; if I worked at it, I would be able to surpass all of my limits, and with each and every class I knew there would be a new challenge for me to defeat. I’ve been able to make new friends, and for me exercising is a way of life. I am the result of hard work, I am in great shape for someone who is 57 years old, and I feel that my medical issues are very minor due to the effort and time that I have put in at NIFS. It has also allowed me to deal with stress, and it gives me a generally positive outlook on life. I would like to thank all of the trainers who have helped me along the way with my transformation, especially Tony Maloney.

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I had the pleasure of meeting this amazing lady the first day I arrived here at NIFS eight years ago, and have had the continued honor to work with her in so many different capacities. From BOSU class, HIT, Slim It to Win It, and group training, Karen has seen and done it all, and has not just done it but done it well! She took on a nickname I gave her a few years back: “Grumpy”; but those who know her know that she is far from it. But she is focused, and when there is work to be done, she is all business.

Yes! I want to try a HIT class!

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 exercise depression fitness center motivation member group training HIT Slim It to Win It Crucial Conversations student athletes hypertension making changes

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

Katie_Before_2.jpgThere comes a time when a story of struggle, strife, and success must be shared to remind others that you are never alone in your battle, and that achievement and happiness are closer than you may think. Katie Feltman has such a story.

I have had the privilege to work with Katie for many years now, and I can remember the first conversation we had out in the fitness center about where she was at the time, where she wanted to go, and how we could work together to get there. I felt her struggle instantly, but I also felt a great deal of determination, evident from the progress she had made before coming to see me. She wasn’t going to take this battle lying down anymore!

I asked Katie to talk about her journey with me so that I could share it with those who may be looking for that spark, that notion that nothing is impossible, but I’Mpossible! Join me in walking in Katie’s shoes as she shares some of her journey with us.

Conversation with Katie, Part I:

Tony: So, take me back about four years and tell me what was going on with you at that time.

Katie: I was living a very different life. A recent doctor’s visit had revealed I weighed 286 pounds, I was pre-diabetic, I had high blood pressure, my LDL cholesterol was high, and I had just found out I had to wear a Holter monitor to diagnose heart arrhythmias I was having. I had lower back pain from herniated discs that required an unhealthy amount of daily Advil to keep at bay (and along with my poor eating habits had created a wicked case of acid reflux that ultimately became an ulcer) and I slept poorly. For 37 years of age, I wasn’t doing okay. I was unhappy.

Tony: What were some of the major struggles you were dealing with?

Katie: Like most people, I had my share of stress sources; nothing extreme or unusual, but I had an ill mother, and a job that looking back now I realized had reached a point that made me miserable. But generally I had nothing going on outside of me that should have triggered the kind of profound lack of self-care I was engaging in on a regular basis.

“I coped with my stress by pushing my feelings inward and washing it all down with sugary processed foods and wine. I made no time to take care of myself.”

Katie_Before_4.jpgYou’d think with the scary words the doctor was saying I would have walked out of there that day and taken charge of things right then. But change isn’t like that—not for me, at least. I was frustrated with how I felt, and I know this will sound superficial but it is true: I hated how I looked, which I didn’t realize then but now know was key to my struggle. Self-hate = no self care, and that was how I was living my life. I was living life in a muted capacity, and I lacked the motivation to do something about it—any of it.

Tony: Can you describe some of what you were feeling at that time?

Katie: I was demoralized and frustrated at what seemed like an impossible and insurmountable task—it was so daunting. Getting healthy, changing how I lived, and peeling pounds off. I wanted instant results from modest change. I’m an extrovert, and my social life at the time revolved heavily around eating out, going to bars, and generally going places where food and booze were the main reasons for being there multiple times per week. But there was a nagging voice in there that knew there was more out there for me—I just wanted to feel better, feel happy most of the time, cope better with the smaller, mundane stresses as well as major things, and sleep better.

Tony: How did these struggles and frustrations affect your life? What did you feel like before you decided to take your life back?

Katie: I felt unhappy, ashamed, and not in control of my own life, and generally was in a terrible place emotionally and physically. And if it hasn’t been stated clearly enough before, I felt like crap pretty much all the time and it wasn’t just physical—it was mental, too. I was in a fog much of the time. I didn’t handle even small stresses well, much less bigger things. I was just floating along with life rather than living the life I really wanted to live.

“I was just floating along with life rather than living the life I really wanted to live.”

READ PART 2 of this amazing story and learn what it took for Katie to make the critical changes that resulted in her being able to take her life back and overcome obesity and a lack of healthy habits and see measurable weight loss.*

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

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.

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Topics: NIFS healthy habits fitness center weight loss attitude diabetes personal training heart disease Crucial Conversations obesity making changes