NIFS Healthy Living Blog

The holidays are a time of joy, celebration, and indulgence, but they can also disrupt our daily routines. Whether you’ve been traveling, enjoying family time, or indulging in festive foods, getting back into a fitness and nutrition routine can feel daunting. If you’re ready to refocus and regain your momentum, here are some practical tips to help you reset and thrive. 

Focus on Nutrition Basics 

Holiday treats are enjoyable, but now is the time to return to balanced eating. Start by incorporating more whole foods into your meals, such as lean proteins, fruits, vegetables, and whole grains. Meal prepping can also be a game-changer. Preparing your meals in advance ensures you have nourishing options ready when life gets busy. Once you’ve started nourishing your body with balanced meals, reintroducing regular physical activity can feel even more manageable and rewarding. 

Start with Small Steps 

After time away from your regular routine, it’s tempting to dive back in full force. However, starting small allows you to build mental wins that boost confidence and motivation. For example, committing to just a couple of gym sessions per week or taking a daily 15-minute walk can create a sense of accomplishment. These small victories lay the foundation for more ambitious goals, helping you gradually build momentum and reestablish healthy habits. 

Prioritize Consistency Over Intensity 

Consistency is the cornerstone of sustainable progress. Even if your workouts feel less intense than before, showing up regularly matters more. Consider scheduling your workouts as you would a class or meeting. Having a set time can help re-establish the habit and keep you accountable. 

Revisit Your Goals 

Use this post-holiday period as an opportunity to reflect on your fitness and health goals. Are they still aligned with your current priorities? If not, adjust them. Setting realistic and specific goals—like improving your squat strength, running a 5K, or simply feeling more energized—can reignite your motivation. 

Stay Hydrated and Rested 

Hydration and sleep are often overlooked but are crucial for recovery and performance. After holiday travel or late nights, prioritize getting enough quality sleep and drinking plenty of water. These simple actions can boost your energy levels and improve workout performance. 

Seek Support 

If you’re struggling to find motivation, consider teaming up with a friend or joining a group fitness class. Accountability partners can make the process more enjoyable and help you stay on track. If you need personalized guidance, a Registered Dietitian or fitness coach can provide tailored advice to meet your goals. 

Celebrate Small Wins 

As you ease back into your routine, celebrate small milestones. Whether it’s completing your first workout of the year or preparing a week’s worth of healthy meals, acknowledging progress keeps you motivated and builds momentum. 

Getting back into a routine after the holidays doesn’t have to be overwhelming. By focusing on small, sustainable changes and prioritizing consistency, you can set yourself up for a successful and rewarding year ahead. The most important thing is to start—progress, not perfection, is what truly matters. 

Looking for a way to get your goals started? Try with our new fitness program, We Win Together! Start with a personalized strategy session to set a SMART goal and create weekly action plans with your NIFS staff member. Stay motivated through individual check-ins, group meetings, and support from a like-minded wellness team. Sign up today and take the first step toward a healthier, more empowered you!

The holidays are a special time to enjoy food, relaxation, and cozy indoor gatherings. While these are cherished aspects of the season, they may not always align with your personal fitness goals. By creating or including new active traditions, you can make lasting memories, promote a healthy lifestyle, and stay on track with your wellness objectives. Whether it's running a local turkey trot, participating in a Santa Shuffle, or organizing a family fitness challenge, these active traditions can quickly become a meaningful part of your holiday celebrations. 

Holiday Fun Runs 

Turkey trots and Santa Shuffles are a fun and inclusive way to get the whole family moving during the holiday season. These events welcome all fitness levels, making them a perfect choice for families of all ages. While race distances can vary, many communities host 5k races. Not only do these runs offer a creative way to start the day with movement, but they often benefit local charities, making them an even more rewarding experience! 

Family Fitness Challenges 

Add a playful competitive edge to your holiday celebrations by creating a family fitness challenge. The best part? You can get as creative as you like! Ideas could include tracking steps throughout December, organizing family relay races, or even hosting a Secret Santa exchange where the gifts are fun workout routines. Keep the challenges light-hearted and encourage everyone to participate, no matter their fitness level. 

Sports Tournaments 

For families that love sports, why not host a holiday-themed tournament? Whether it’s a friendly game of flag football, a snowball fight, ice skating, or bowling, there are plenty of ways to keep the fun moving. Choose sports your family loves, and don't forget to keep it festive! 

These examples just scratch the surface of active traditions you can introduce to your holiday celebrations. Start small, keep the activities inclusive, and infuse some festive fun—it's a fantastic way to get the family moving and make this holiday season memorable! 

Looking for a new active family tradition? Try the NIFS Mini & 5K Training Program! It’s a fun and rewarding challenge that you can accomplish together as a family while staying active and motivated!

The Holiday Season is here, and we’re anticipating time to appreciate the important things in life, such as time with family and friends. However, some of us may experience stress during this time of celebration. Stress can affect each of us in multiple ways.

Stress often arises from a buildup of challenges, including emotional, physical, and social demands. This can manifest as increased heart rate, headaches, digestive issues, or even sleep disruption. Recognizing these signs is the first step toward finding relief.

Often, stress is caused by the accumulation of different challenges, responsibilities, emotions, and tasks involved in our day-to-day lives. Stress can manifest in our bodies in various ways. We might notice an increased heart rate and breathing, increased blood pressure, musculoskeletal pain (e.g., in the lower back), headaches, gastrointestinal issues, sleep disruption, or general fatigue.

Stress can be mitigated by reducing time spent with physical triggers such as environmental stressors, social stressors, and financial stressors. Sometimes these are harder to completely avoid during the holiday season, as it is typical to have social gatherings around this time of the year. Reducing stress could involve taking a physical break from the environment. For example, stepping outside for a walk, listening to a podcast, or mentally resetting in a new environment with an activity can help. These are proactive approaches to allow a “break” from physical stressors and offer an opportunity to return to your stressors with a fresh outlook.

Taking a mindfulness break by focusing on breathing and meditation is another very effective approach to managing or reducing stress. If controlling what is going on in your physical environment isn’t possible, you could instead take a mindful moment to be present. Short breaks of 30-60 seconds focusing on deep diaphragm breathing can help. This allows you to mentally return to your daily agenda with a clear mind.

One breathing technique is box breathing. To perform this exercise, visualize a “box” in front of you:

• Breathe in for 4 counts while tracing the first side of the box.
• Hold your breath at the top for 4 counts as you trace the second side.
• Exhale for 4 counts while tracing the third side.
• Hold the exhale for 4 counts to complete the box.

Visualizing the box as you breathe in and out, with pauses at the top and bottom, can help you reset and maintain self-compassion and positivity.

Other ways to reduce stress include maintaining healthy habits in areas you can control during the holiday season. You could focus on maintaining a healthy diet, staying consistent with an exercise routine, practicing self-care habits, and getting at least 7-8 hours of sleep per night. While the holidays come with many social and financial responsibilities and engagements, you can set yourself up for success by prioritizing nutrition, sleep, and physical activity. Additionally, avoiding binge eating or excessive alcohol intake can prevent increases in inflammation and additional stress responses in your body and mind.

While stress can often be managed with mindful habits and healthy routines, it’s important to recognize when additional support may be needed. If you are experiencing persistent emotions, thoughts, or signs of depression, anxiety, or a mental health crisis, consider reaching out to a professional for help.

Look for a way to take a moment for yourself amidst the hustle and bustle. Schedule a massage session with our NIFS massage therapist and let the stress melt away. Whether you're seeking relief from tension or simply need a break, we’re here to help you feel your best.

Book your appointment today and give yourself the gift of relaxation!

Winter often brings challenges like colder, shorter days and packed holiday schedules, making it tempting to skip workouts. But staying motivated is possible with a few adjustments! Here are some effective strategies to help you stay on track and feel your best throughout the winter months.

Tip #1 Less Time, More Effort

When time is tight, go for workouts that pack a punch. High-Intensity Interval Training (HIIT) is an excellent choice, alternating bursts of intense activity with short recovery periods. A 20-minute session can deliver the same benefits as an hour of moderate exercise, making it perfect for busy days.

Examples of HIIT Workouts

• At Home: Circuits with burpees, mountain climbers, or squats.
• In the Gym: Alternate treadmill sprints with rest periods.
• Outdoors: Hill sprints or even a snowball fight to burn calories and have fun!

Tip #2 Schedule Your Exercise

Consistency starts with planning. Treat your workouts like appointments—add them to your calendar and make fitness a priority.

Ways to Fit Exercise Into Your Day

• Mornings: Energize your day with an early workout.
• Lunch Breaks: Take a brisk walk or hit the gym.
• Evenings: Relax with yoga or gentle stretching.

Remember, what gets scheduled gets done!

Tip #3. Make Fitness Social

Combine movement with social or family time. Winter is the perfect season to turn gatherings into active events.

Ideas for Active Social Plans

• Winter Sports: Go ice skating, skiing, or snowboarding.
• Outdoor Adventures: Try sledding or snowshoeing with friends.
• Indoor Fun: Dance parties or trampoline parks keep things lively.

Even a family walk after dinner can keep everyone moving and connected.

Extra Tips for Winter Motivation

• Dress for the Weather: Wear warm, moisture-wicking layers for outdoor workouts.
• Stay Indoors When Needed: Explore at-home fitness apps or virtual classes.
• Set a Goal: Train for a spring event or work on mastering a new skill.
• Reward Yourself: Celebrate milestones with new workout gear or a cozy spa day.

Winter might make fitness a little trickier, but it also opens up opportunities to try new activities and rethink your routine. With these tips, you’ll stay motivated and reap the rewards of staying active all season long.

Looking for more help to stay motivated this season? Our certified personal trainers are here to help you every step of the way. Book a consultation today and take the first step toward your fitness transformation!