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NIFS Healthy Living Blog

Speaks to the Soul: Music for Better Emotional and Physical Health

GettyImages-1146590025Picture this: You’re sitting in the car, in stop-and-go traffic. Your mood is just shot and all you want to do is get home. Now try this: Turn up the volume on your radio and let the music take over your soul!

According to Harvard Health, music is a fundamental attribute of the human species. All cultures, from the most primitive to the most advanced, make music. And thank goodness they do! As humans we sing, hum, make music with our hands by clapping; we sway our bodies or bob our heads back and forth when a catchy beat comes on; and we even dance to celebrate. Music is essentially wired into us by the sound of our heartbeats.

Music for Happiness

As obvious as it sounds, if you are ever in need of an emotional boost, let it be known that it only takes 15 minutes of listening to your favorite tunes to get a natural high. Your brain releases dopamine, a neurotransmitter that leads to increased feelings of happiness, excitement, and joy.

Improved Performance

Scientists have found that when people listen to motivational music, they run faster than those who do not listen to music. The key to enhancing your performance lies in the choice of music that motivates and inspires you to move forward and faster.

Decrease Stress; Increase Health

Sixty percent of illnesses and diseases are caused by stress. To lower your levels of stress means increasing your uptake in music (and other things, but we’re focusing on music right now). Listening to music decreases the levels of cortisol in your body, which counteracts the effects of chronic stress.

During those much-needed breaks from work or even while you are working, play some inspiring, motivating music to help boost your mood and your health.

Sounds of Sleep

Hearing or singing lullabies is known to help children go to sleep. Over 30% of Americans suffer from insomnia. A study showed that listening to classical or relaxing music within an hour of going to bed significantly improves sleep, compared to listening to an audiobook or doing something else before bed.

Motivation Playlist

See how music motivates your fitness professionals at NIFS. We asked Tony, Thomas, Ashley, Lauren, and Tinisi to each name songs that help change their moods, motivate, and help them relax and enjoy the sounds:

Can you guess the songs chosen by each fitness pro?

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This blog was written by Ashley Duncan, Weight Loss Coordinator. To Learn more about the NIFS bloggers, click here.

Topics: stress motivation sleep music happiness emotional performance

Work Capacity Training with Kettlebells

GettyImages-1001563404The Russian kettlebell is unique among exercise tools. It is an offset-handle weight that travels easily between the legs in a pendulum movement that can be easily seen in the kettlebell swing (two-hand and one-hand swings). If done correctly, the hips hinge straight backward as if you were trying to push a swinging door open while holding a tray. If you squat, even a little bit, there is little rearward movement and the door doesn’t open. Hip power is lost.

The Swing

When I teach future kettlebell instructors, I spend 2 and a half hours on teaching the swing. It is that complicated, and as you will see, that important. Hopefully, a future instructor can take that information and skills and teach a client how to do a reasonable swing in 10 to 20 minutes, reasonable enough to get through a workout. Regardless of how long someone has been lifting kettlebells, their swing skills can always be improved.

That hip hinge swing movement is used for kettlebell cleans and for the glamour lift, the kettlebell snatch. Without proper swing skills, it is impossible to progress very far into the art of kettlebell lifting and to truly get the unique rewards of kettlebell lifting.

Weight Exercises

Kettlebells are a weight and can be used for typical weight exercises—sometimes successfully, sometimes passable, and many times just plain head-shaking stupid. What most people miss is what the Russians discovered a long time ago. In one-on-one athletics, the first athlete to fatigue is likely to lose. In military hand-to-hand combat, the first soldier to fatigue is likely to die. The repeatable hip hinge–based movements (swings, cleans, snatches, clean and press, clean and push press, and clean and jerks) are tremendously effective in building strength/endurance, and work capacity. The variables are time of lifting, reps per minute, and of course the amount of weight used.

Tasha Nichols, a group fitness instructor here at NIFS, won her 58Kg weight class in Dublin, Ireland 2015, doing the one-arm snatch for 10:00 (hand switch at the 5:00 mark) with a 16kg KB with a total of 203 repetitions. The time was 10:00, averaging just over 20 reps per minute, and the weight was 16kg (35.3 pounds). That is work capacity!

Work Capacity Kettlebell Workout

Here is a little workout to give you an idea what work capacity training feels like.

Maxwell Circuit

  • Swings: 15 
  • Goblet Squats: 5
  • Push-up: 5
  • One-arm row: 5/5

That is 1 round and the workout is a minimum of 8 rounds and a maximum of 15. Rest long enough to complete the next round but no longer. Swings can be done with a dumbbell if a kettlebell is not available. Be careful when holding a dumbbell by the bell end. It can slip.

Block off the space you’re using to swing anything. Children and pets can walk in when they are least expected

Goblet Squat is done with the weight held at chest level. If this bothers your shoulders, hold the weight at arm’s length between your legs but be sure to actually squat. Do not allow it to become a sloppy deadlift.

Kettlebell Training

Training with kettlebells properly, anyone can seriously improve their strength and endurance. Like most activities, you must put in the time to practice and get better to see real results. Interested in learning more about kettlebell lifting and how you can increase your work capacity? Contact Rick Huse for more information. 

Enjoy the pain!

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This blog was written by Rick Huse, CSCS, NIFS Health Fitness Specialist. To find out more about the NIFS bloggers, click here.

Topics: fitness center workouts nifs staff endurance weightlifting strength kettlebell work capacity

Keeping Engaged and on Top of Healthy Habits During the Pandemic

GettyImages-1053860992These past few weeks have been trying times for not only our families and friends, but also for the athletes we engage with on a daily basis throughout the year. In our position we must stay in a lead-by-example mentality. If we let ourselves go during this time, our athletes will notice and do the exact same thing. This is definitely a time of uncertainty and there are a lot of unknowns. Controlling what we can control on a daily basis is what will help not just us personally, but also those around us, to get through and come out of this on top.

Start by Continuing to Practice Good Morning Habits

It’s easy during this time to sleep in and relax the majority of the day. That’s why it’s essential to keep as close to a normal schedule as you can. There is nothing wrong with sleeping in sometimes, but don’t make a habit of sleeping into the afternoon hours. Keeping a schedule will make it easier to get back into the swing of things once the world starts moving in its true functioning fashion again. Try to continue to start your morning with a well-balanced breakfast. Incorporate meditation or read a book or article. If you are used to working out in the morning, continue to keep that same routine. Read more about these and other healthy habits here.

Lean on Your Coach for Ideas for Working Out

Always remember that NIFS is a phone call, text, or email away to give you ideas for different daily workouts or activities. It’s still our jobs to help you get a quality workout. Not everyone is equipped with a full gym; and if you are, take full advantage. But at this time you might need to be creative, and if you need ideas (such as using objects from around your home as weights), reach out and get the help you need.

Technology is a great tool. Zoom and FaceTiming or videoing your workouts will give you something fun and exciting to do throughout the day.

Nutrition, Nutrition, Nutrition

You can’t out-train a bad diet! If you get off track nutritionally, you’re going to have an extremely hard road trying to get it back once we are able to meet as a group. Don’t let something as simple as nutrition mess up what you work for throughout the year. Keep it a top priority. This is a great time to do research and read more about nutrition and better ways to go about it. Reach out to the Teams Nutritionist to find new recipes and food ideas. 

Learn a New Skill and Have Fun with Your Teammates

Don’t let this time go by without learning something new. Read more books and learn new hobbies. Most important of all, continue learning. There are great podcasts to listen to and daily roundtable discussions to tune into. Keep exercising fun! Invite your teammates to do a Workout of the Day over Zoom or Skype to keep it fresh and fun. It will also hold you and your teams accountable during this pandemic. Daily or weekly challenges are great for continuing team-building.

Embrace the time. Control what you can control. Don’t let this pandemic move you to the back of the bus once we are clear to get back to work.

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This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click here.

Topics: NIFS nutrition healthy habits exercise at home sleep athletes pandemic

Meal Prep Made Simple…and Delicious!

GettyImages-1334797249_web-2When I say “meal prep,” do you picture hours upon hours in the kitchen, a stockpile of containers, and food that you are sick of by week’s end? PAUSE right there! I am here to tell you that meal prep does not have to be that way. It does not have to be too time-consuming or hard, and you don’t have to eat the exact same meal over and over.

What Is Meal Prep?

For those new to meal prep, it is essentially precooking and preparing foods in advance so that you have less to do during your week, but still have your meals ready to go. The weeks get busy and tiring, especially when work picks up or the kids’ extracurriculars start. The last thing anyone wants to do after work is cook. So, if food is not prepped or the fridge is empty, we find ourselves ordering takeout for the third day in a row. Who can relate? My hand is up! Regardless of our busy lives, we still need to find a way to maintain a healthy nutrition regimen because doing so carries over into the rest of our lives. Meal prep is the key to helping you stay nourished even when life gets busy.

Meal prep is not rocket science, but it does require effort and is not the easiest thing in the world. After years of prepping for myself, husband, and even my family when I was younger, along with guiding my clients and patients, I can say there are ways to make meal prep simple and easy while still making enjoyable meals.

Meal Prep Cooking Tips

Here are my tips for you!

Make a Plan

It’s always a good idea to start with a plan. Benjamin Franklin said it best, “Failing to plan is planning to fail.” Take a few moments to plan and write out the menu for the week.

  • Consider the number of servings per meal you need, the budget, and food preferences.
  • How many meals and snacks will you be serving?
  • Look at your schedule to consider the obligations you have. It would be a waste to prepare food for an evening that you will not be home.
  • What are your health goals? Are there specific suggestions by your primary care provider or Registered Dietitian that you need to consider when planning your meals?

Think “Single Ingredients”

Prepare single ingredients, such as vegetables, proteins, and starches that can be used in a variety of ways. This can keep you from getting bored with the same meal over and over. For example, prepare a bulk batch of chicken. That one batch can be used for BBQ sandwiches alongside some steamed veggies, as a main entrée tossed in marinade with a veggie and starch of choice on the side, or thrown into a soup like chicken noodle or chicken chili. The same can be done with a starch, such as brown rice. Prepare the rice and use it for a stir-fry with veggies and protein of choice (tofu, chicken, or turkey are good options); a Tex-Mex bowl with rice, beans, lean protein, veggies, and guacamole; or alongside grilled teriyaki chicken. You get the picture.

Prepare Two Proteins, Four Vegetables, and Two Starches

This is a pretty good rule of thumb because all of these single ingredients can be combined in a multitude of ways to make different meals. Pick two proteins that you can use throughout the week, such as chicken, lean turkey or beef, tofu, beans, cod, or salmon. Cook them based on the meals you’ve planned. Maybe that means half of the chicken is boiled and shredded for BBQ sandwiches and your lunch salads, while the other half is tossed in marinade to be grilled, or cooked in the air-fryer or oven in the next day or two. Then, pick out four veggies that go with your proteins and that can be easily accessible for snacks, including salad mixes, roasted veggies, and cut raw vegetables. To balance out the meals, prepare two starches in bulk. Consider mashed or roasted potatoes, rice, or whole grains of some sort.

Add in Spices, Seasonings, Sauces, and Marinades

Now that you have prepped single ingredients, be sure to have spices, seasonings, sauces, and marinades on hand to pack the meal with flavor. On the stir-fry night, be sure to portion out your meal serving of rice, turkey, and veggies that you cooked in bulk. Then top with the stir-fry sauce. For the shredded chicken you prepared, be sure to mix a meal’s worth with a low-sugar BBQ sauce when the sandwich night rolls around. When you go to eat the veggies, use an Italian seasoning combo on spaghetti night but a garlic and pepper combination on the tofu and rice night.

When picking your sauces and marinades, be sure to watch for high sodium (if you have high blood pressure) and added sugar content. Sometimes those sauces will be packed with added sugars, fats, and sodium. Pick low-fat, lite, sugar-free, and low- or reduced-sodium options when available.

Try One-pan Meals, Air Fryers, Pressure Cookers, or Slow Cookers

The methods listed above are easy and still produce a delicious meal. Some of my favorite one-pan meals include chicken with peppers for fajitas, steak strips and sweet potatoes with broccoli, and garlic tofu with veggies. Toss the prepped raw veggies lightly in oil and place on a baking sheet alongside a protein, and then roast it all together. You can make these vegetarian friendly as well!

The air fryers, pressure cookers (such as Instant Pot), and slow cookers (such as Crock-Pot) are all appliances worth considering. My household loves marinating chicken and tossing it in the air fryer, along with sweet potato fries. While that is cooking, we throw a steamable bag of veggies in the microwave. Crispy chicken, fries, and veggies that are so nutritious; very little work; balanced and customized portions to meet our nutrition goals—easy peezy.

The Instant Pot and Crock-Pot come in handy when you want to throw things into an appliance and let it do all the work for you. We use the Crock-Pot for shredded chicken, chili, soups, slow-cooker lasagna, and so much more. Also, did you know there are Facebook groups, such as an Instant Pot Recipe group, that consist of people sharing recipes utilizing these appliances? That is where my sister found the protein bagel recipe that I adapted. 

Consider Pre-prepared, Precut Ingredients, and Steamables to Save Time

There is absolutely no shame in needing convenience. Grocery stores these days have raw and chopped vegetables, fruit trays, fresh salsa, premade guacamole, and more in the produce section. In the freezer section, you can find chopped onions, peppers, and celery for some of your recipes as well (because who has time to chop all those veggies…not I). You can also find steamable bags of rice, quinoa, and vegetables if you need a quick side to toss in the microwave or do not want to make these things in advance.

It’s Easy—But NIFS Can Help If You Need It!

Meal prep can be simple and not always keep you bound to eating the same meal over and over throughout the week. Once you get past that initial push to do it, the process becomes a habit and part of your weekly routine. Then, once you do it enough, the process will be faster and easier. It is worth the time and effort. I promise. If you still feel that you could use more help with meal prep, reach out to the NIFS Registered Dietitian for one-on-one nutrition counseling or join the NIFS Nutrition and Lifestyle Facebook group.

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This blog was written by Sabrina Goshen, Registered Dietitian. To learn more about the NIFS bloggers, click here.

Topics: nutrition healthy eating kids cooking time management meal planning meal prep

Lockdown Lessons: Learning from a Crisis

GettyImages-823912910Daily, life provides countless learning opportunities that, if processed properly, can make us strong individuals capable of accomplishing extraordinary things. Some lessons stem from positive experiences in our lives, but I think the strongest lessons are derived from strife, hardship, and even failure. These lessons can hurt, and you can either live in the pain or learn from it. We are currently living a life full of learning opportunities that have and will continue to test our ability to grow.

I have learned so much during this time of crisis—about facets of daily life and of my profession, about myself and about people. In one of my recent posts outlining ways to “pivot” during stressful times, I encouraged you to write down and define a list of things you are grateful for. That same activity can be applied to lessons you learn each day. Take a moment daily, or weekly, to write down a few lessons that challenged you and how you learned from them. If you think about it, you should ink it for self-processing and to refer to later.

Here is a brief list of some of the greater lockdown lessons I have learned and have grown from.

I Don’t Hate Working from Home

In the past, I have always thought I would hate having a home office and not going to a physical place of work. Being in the people business and with the multitude of distractions that home life can add to your workday, I didn’t think I could be as productive, or that I would enjoy it. Now don’t get me wrong, I am counting the minutes until I can be back with people; that’s who I am. But I really don’t hate working from home right now. There is freedom in it, and it has provided ample time to really focus and get things done. It has helped harness my self-discipline, creativity, and a balance of work and life duties. I found some key behaviors to get the most out of your day working from home:

  • Keep a schedule: The early bird gets the worm. This goes for eating, too.
  • Dress up to show up: Get cleaned up and put on some proper attire.
  • Designate a work area: That is where you put in work.
  • Get up and move around often: I rotate work and chores to stay fresh.
  • Work out: Duh, exercise is crucial no matter where you are working from.
  • Don’t eat and work: Enjoy the quick break.
  • Log what you do: Some people are required to do this, but I think it’s a great reflection tool as well.
  • Shut it down: When your day is over, shut it down.

A New Appreciation for the Breadth of Social Media and Technology as an Educational and Behavioral Tool

I still consider myself quite the caveman when it comes to social media and all the technology that connects us as a community. But I have learned so much in a short time about so many ways I can affect others’ lives using many technological and media applications. From Zoom workout sessions to the many ways to post on all social media channels, there are countless ways to funnel information and great content to the masses. And although nothing can replace the feeling of connecting with someone in person, these tools provide a close second to reaching people. The strategies I have learned during this time using technology and social media will be used far after the lockdown is over and have made me a better fitness professional to serve people.

Great People Show Up in a Crisis

A crisis can bring out the best or the worst in people, but great people show up no matter the situation. Health care workers, first responders, and officials on the front line of the pandemic are owed our deepest gratitude for the work that they do. But I am also referring to coworkers, family members, and friends. Great people relish challenges and step up to provide solutions and take action to complete tasks and help others. I’ve learned a lot about many folks during this time, and that most people want to help as much as they can and find ways to do so. Your instructors and professionals at NIFS have answered the call and are proof that great people show up.

Fitness Matters

Once the stay-at-home order was set, it was amazing to see how many people were clamoring for ways to get their fitness fix. Fitness continues to be a huge part of so many lives, and as a fitness professional it was awesome to witness how important fitness and our industry are to people. Physical activity and exercise are still, and will always be, the best medicines to prevent and treat serious illnesses. I have seen so many stories of people who are healthy because of regular physical activity beat COVID-19 into submission.

Not only that, the response of so many people who wanted—nay, needed—to work out either virtually with others or family time fitness had been huge. Countless posts of people being active flooded social media, and folks flocked to virtual training sessions. It is not a new lesson to me that physical activity is the answer for so many things in our lives. It was great to learn that so many have heard the message and will do anything to get and remain active.

Adapt and Adjust

Don’t be that person who is the first to complain about a situation and the last to do something about it. We are going to encounter so many more challenges in our lives, both big and small, and the ability to adapt and adjust will be a lesson we use forever. Having the strength and grit to pivot and find ways to thrive during adversity are attributes that I believe are fortified during a crisis or negative situation.

The strategies and positive approaches you learn to implement during strife will pay huge dividends further down the road, whereas allowing the situation to consume you coupled with a negative mindset will lead to greater hardships even from smaller issues. Staying positive and taking time to think about how to adapt is how you learn to take on anything that may stand in your way. Taking action right away and not sitting on your hands waiting for something or someone to bail you out can be hard at times, but will be the only sure way to make it through and be a better version of yourself.    

School Is Always in Session

Last lesson: school is always in session, kids. Lessons can be found in any situation, and it will be those lessons that will serve you the rest of your life in great times and crisis. We will get through this; but “will you be new and improved because of it?” is the question. We will all need to learn a new way of living, at least for a little while. Find those lessons that are waiting for you and be a lifelong learner.

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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: exercise at home attitude technology mindset social media quarantine covid-19 lockdown work at home personal growth

Putting Yourself First: Healthy Habits for the Pandemic (Part 2 of 2)

GettyImages-1151359854Personal trainers are people, too (well, at least when no one is looking!). In reality, there are a lot of new bridges we, as a society, are crossing every single day. As a trainer, my goal is to put all my effort into making sure that my clients are being healthy with fitness and wellness as a priority. With the lockdown upon us, finding new ways to get this job done is a challenge, but so is making sure that you are finding time for yourself.

As I stated in part 1, we are looking to “fill our cup” every day so that we can be the best version of ourselves that we can be. This in turn helps ensure that we can fulfill our daily agendas. We already touched on two aspects of self-care, home setup and sleep. Here I conclude our discussion with positive self-gratitude practices and meditation (and breathing).

Practice Self-Gratitude

It may take some time to get used to a self-gratitude–oriented mindset. The focus is on you! In our “normal” lives, we have careers that put us in positions where we must not only focus on work tasks, but also on putting your personal priorities on the back burner to serve others. The same can be said about people who take care of loved ones and raise children. Taking time for yourself is easier said than done, but at the end of the day, are you finding ways to refill your cup?

Lorea Martinez, PhD, a Social Emotional Learning practitioner, states, “Gratitude helps us cope better with stress, recover more quickly from illness, and enjoy more robust physical health, including lower blood pressure and better immune function. Gratitude is the quality of being thankful, the readiness to show appreciation and return kindness to others.” She gives these helpful tips on ways you can find the benefits of self-gratitude.

  1. Identify three things that you value about yourself.
  2. Acknowledge three things that went well each day.
  3. Take a moment to appreciate these things.
  4. Repeat!

Try Meditation

Another great way to cope is through meditation. For a beginner, meditation can be as simple as practicing calm, deep-breathing techniques. Your meditation can be many things, but it should definitely not be troublesome or a burden. Finding quiet and peace for even a few minutes per day is a great way to not only fill your cup, but also introduce a healthful practice into your day. NIFS blogger Amanda Licatatiso wrote about the benefits of mediation and some great practice tips. Check out her blog to see how adding a few minutes of meditation a day can impact your self-care plan.

Soon we will all start working toward going back to more normal routines, but until then, please make sure you are taking time for yourself. Remember, we need to take care of ourselves, so that we can take care of others (and our jobs). We are eager to see you again and help you reach your fitness goals. Until next time, muscleheads rejoice and evolve.

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: healthy habits Thomas' Corner mindfulness meditation self-care quarantine work at home gratitude pandemic

Cheat Meal Is a Garbage Term—Strive for a Healthy Balance

GettyImages-492321666Can we just cut out the term “cheat meal” already? This fuels the idea that foods are “good” or “bad,” and, in turn, our food choices then become this reflection of us, as humans, being “good” or “bad.” News flash, you are not “bad” for eating a specific food.

Balancing Physical, Mental, and Social Health

Health, as defined by the World Health Organization, “is the state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” When we pursue our health goals, we need to consider all three aspects. Often we only think of the physical, such as disease state, body composition, and weight. While we are consumed in fixing the physical, we neglect the mental and social aspects, or the very methods to “fix” the physical start to interfere with our social and mental health.

For example, have you met the person who won’t enjoy an occasional outing with friends because they are on a diet? Goodbye social health. Or have you met the person who is restricting the foods they love, such as bread or chocolate, because they hope to meet some type of health goal? Goodbye mental health (let’s be real, chocolate is good for the soul). Nine times out of ten, what ends up happening? People quit. They binge and give in to whatever they have been restricting. Well, goodbye physical health. Repeat cycle.

Let’s break the cycle. Let’s throw away that “cheat meal” mentally and explore ways to shift your mindset.

Indulge Your Cravings

Denying your body the foods you crave leads to obsessing over that food and/or constantly eating other foods to fill the never-ending void. If you have a craving, give yourself permission to eat and plan it into your regimen. Let’s say you have a caloric goal of 2,000 calories per day, and you have been craving chips. Incorporate 1–2 servings of chips into your daily snack or a meal. Read the nutrition label, account for the calories in the serving(s), and apply them to your daily calorie goal. Then, ensure that the rest of your meals include high-quality, nutritious foods that fuel your body’s needs. This is called balance.

Enjoy Special Occasions

If you are going out for a date night or meal with your friends or family, ENJOY THE OCCASION. On the day of the event, try to eat lighter meals before and after, filling up on protein-rich sources. During the event, be sure to eat, laugh, and soak in the moment. Feed your social health. Then, move on with your life. Do not stay hung up on that one night, because one night will not derail your physical health progress. It’s the foods we eat consistently over time that matter.

Find Nutritious Swaps

Food swaps usually come in handy when preparing recipes. Identify the foods you love the most, such as pizza, brownies, tacos, dips, etc. Replace ingredients with choices that are lower-calorie or better for your specific health goals. For example, instead of high-fat red meat for tacos, try lean turkey. Instead of a pizza crust made with refined flour, try a crust made with whole grains. Swap the high-fat cheese for cheese made with skim or 1% milk. Like ice cream? Consider making ice cream out of frozen fruit or trying a frozen yogurt bar. Give Greek yogurt a try for the base of your dips. The possibilities are endless. This won’t work on everything, but it can for some food choices. Pinterest will come in handy here.

Honor Your Health

I will leave you with this final thought, because it is the most important concept: Honor your health. Registered Dietitian Evelyn Tribole says it best: “Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.”

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This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Topics: nutrition healthy eating calories mindset cheat days emotional

Putting Yourself First: Healthy Habits for the Pandemic (Part 1 of 2)

GettyImages-1024725422There are no definitive right answers on how we are supposed to individually succeed during a pandemic. We all cope, struggle, and win the day in our own ways. We can all feel a little lost and confused at times, and that’s completely normal as we cross bridges into territory we have never experienced in our lives.

This idea makes you wonder, “am I doing this right” and “what should I be doing?” It’s not easy to answer because we are challenged in new ways daily. Sometimes it’s as simple as being motivated to wake up in the morning at your normal time, and other times it’s making sure that all your work is getting completed. Each person has their own daily cup, and filling this cup with what makes the most sense with both work and personal life fulfillment is what should be expected of all of us. This is a form of “putting yourself first.”

In this two-part blog, I cover several topics and ideas that will help you in making better, more healthful decisions.

Keep to a Routine and Manage Your Setup

During this extended home lockdown, we tend to find ourselves with a lot of time on our hands. Work-from-home is being done from makeshift offices, and sometimes we are cutting corners here and there. One area where we can focus our energy for the good is our daily routines. Your daily routine of getting up for the day, eating meals, and exercise should mimic your normal daily routines; however, having your living space and workspace together can be a challenge. Find ways to allow your house to multitask with you. Have a place where you do your work, but also places where you can escape to rest, recover, and breathe.

Lawrence Biscontini, a world-renowned award-winning fitness professional, uses the following acronym to describe how you can promote self-care at your residence.

  • H—Your Hearth: This is where you find rest and recovery and refill your energy. Your bedroom sanctuary, free from all distraction and full of purposeful R and R.
  • O—Your Outside: How you connect with others and communicate.
  • M—Your Mission Control: Your home office and workstation, a place dedicated to getting your work completed. Your workspace is professional.
  • E—Eat: Refueling the body with nutritious food, free of social and outside distraction.

Get Better Sleep

The next topic, which is well documented and researched, is sleep habits and how to get better, healthier rest. In past NIFS blog posts by Cara Hartman, Hannah Peters, and several others, we see that sleep is extremely important and seemingly simple to master. However, with all the distractions that can come from lockdown (not to mention our insatiable love for technology), we find it tougher and tougher to get exactly what we need every day. Check out Cara’s blog on sleep habits, explaining what gets you to that bedtime in no time.

Keep Your Cup Full

Focusing on yourself is important. Your daily cup needs to be full enough so that you can do your job, help others, and enjoy life. In part 2 of this blog, I continue and conclude this discussion. Remember, take it one day at a time, taking care of yourself as a priority. Finally, when it comes time to meet again, NIFS and NIFS staff will be ready (we hope you are too!). Take care, and muscleheads rejoice and evolve.

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: healthy habits Thomas' Corner sleep self-care quarantine lockdown work at home pandemic