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NIFS Healthy Living Blog

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

Choosing the Best Obstacle Course Race for Your Fitness

ThinkstockPhotos-481448438.jpgThe weather is getting warmer; people are starting to take their running from the treadmill to the streets and training for upcoming spring races. With the warmer weather comes endless options for races to run and events to participate in. Maybe you are up for a new fitness challenge this year, a type of race that you have never tried before.

Obstacle course races (such as Tough Mudder and Warrior Dash) are new and exciting to a lot of runners. They bring something different from the normal concrete road races—something enticing, new, and exciting! If you are considering an obstacle race this year, here are five things to consider when picking which one is best for you.

Distance/length: A cool thing about obstacle races is that the obstacles break up the total distance of the race. You may be able to run further than you do in a typical road race because you will get intermittent short breaks from running while completing the obstacles.
Number of obstacles: Some races are full of obstacles, while others have just a few along the course. Having an idea of how many you are willing to complete will help when picking the race. Most races give you the number of obstacles before you register.
Difficulty of obstacle/option to skip: It is important before you sign up for the race to make sure you are able to accomplish the obstacles at hand; in many races you are not able to skip over them. Electric shock, crawling through mud with barbed wire overhead, monkey bars, cliff jumps… while it may be fun for some, not everyone digs this! Be sure to check out the difficulty level to make sure you are up for the challenge.
Group vs. Solo: The great thing about races is that they bring everyone together, and people are generally friendly and “suffering” through the race right there with you. Some obstacles require teamwork to accomplish, and due to the nature of the course, no doubt someone will be there to help you out. If you do it with a group, you can help each other out; otherwise plan to use your new friends to assist you.
Training: If your typical workout consists of only running, changing up your training before the race is something to consider. You want to be prepared for the obstacles that will be thrown at you. Breaking up your run with different types of strength exercises will be a great start when preparing. Stop by the NIFS track desk and an HFS can help you design a program that will help you prepare for obstacles.

Although these are just five factors to consider when deciding what obstacle race to run, hopefully they will help with your decision. Go out and pick one that is the best fit for you.

Happy running!

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

Topics: NIFS fitness running obstacle course race spring