NIFS Healthy Living Blog

With winter coming we find ourselves indoors, and experiencing increased stressors related to the holiday season. Less sunlight in our days can contribute to some seasonal mood fluctuations and some of us may be traveling, hosting, or somewhere in between amidst social engagements. Stress is a valid emotional response to life’s problems, and it is okay, you may be experiencing it. Causes of stress like experiencing financial, physical, or emotional burdens with last minute deadlines for 2025 or planning can accumulate. So what do you do to combat this?

Is Stress Effecting Your Breathing?

Common sense would tell us that stress isn’t beneficial to our long-term health. Stress hormones like cortisol have a purpose in day-to-day to stimulate our “Fight-or-Flight” responses. However, sustained high levels of stress can lead to long term adverse health risks. My first bit of advice would be to take a moment for personal wellness when you are stressed. Take a moment to breathe or walk! Focus in and ask yourself, is my breathing shallow? Is my breathing deep from the diaphragm?

Your energy and responses to life are largely impacted on your breathing pattern. In yoga this is referred to as the “prana”, or first unit. Deep breathing patterns help regulate the parasympathetic (“Rest and Recover”) responses in our body.

You might explore box breathing. Box / Corner breathing consists of:

“4-4-4-4” Count Breathing while envisioning an equal sided box.

• Breathing in as you go up on side of the box for 4 counts
• Holding at the top of the box for 4 counts
• Breathing Out going down the side of the box for 4 counts
• Holding Empty Breath for 4 Counts

Setting a Plan that Prioritizes Wellbeing

After some time to reset and breathe (3-5+ Minutes), feel free to take some time to self-inventory your life and write out a two-column list. Honesty is key!

This list could include everything that is a challenge on one side. The other side could include a list of various supports you have available. Supports can include resources, relationships, community, tools, etc. Supports may be something small like utilizing the recovery area at NIFS for ten minutes.

Now that you have a list of the Challenges and Resources, sit with this for a moment.

Plan how you might utilize existing support systems the next time you are challenged. For example, if budgeting is a challenge, you can lean into a friend who knows finances. Recognizing that we have an inherent need of relatedness, and integrating support systems into our day-to-day challenges removes a lot of the pressures of individualized performance and may lead to better outcomes by involving more perspective and outside assistance.

Challenges in your life may or may not be solvable right now, and that is okay. What you do have control over is your small habits. You might think about a SMART goal related to sleep, hydrating, recovery, and mental wellbeing. Your goals should be meaningful to you and offer a measurable timeline you’d like to achieve things. Keeping your goal realistic to your current responsibilities and capability. Planning actionable weekly steps, you can track can be a start when setting 3-Month Goals.

Fortify and Plan for Setbacks

As you integrate wellness habits into your life, remember that setbacks will always be unavoidable. Life is simply unpredictable. The best approach to bouncing back from setbacks is proactive planning.

As a Health Coach (NBC-HWC), I’ve been fortunate enough to be part of the process of goal setting and action planning with many clients. When people are actively making changes to behavior, there is a phenomenon where people start to fall off with new routines around 3 weeks in. As part of the coaching process, we gameplan that setbacks will happen. You can do this for yourself right now!

After writing your goal out, then write out everything you can think of that could go wrong. Think about your job demands, family needs, school exams, car troubles, financial struggles that may be upcoming. Try to write out at least one specific plan to respond to each setback.

When life gets busy and overwhelming, remember your action steps and goals. You know your strengths, you know your challenges, and you know the steps to get back on top. You got this! NIFS has many coaching staff available, if you ever need assistance in setting your own wellness goals. You could start by taking advantage of a free complimentary meeting with a trainer included with your membership!

Gratitude could be defined as recognizing and appreciating the “good” things in our lives, regardless of challenges that come up. Gratitude is a positive emotion that aligns with a growth mindset. Practicing this emotion can benefit our sense of well-being by reminding us of the strengths, resources, and support systems in our lives. These positive aspects of our day-to-day empower us and remind us of many gifts we have. Positive thinking and gratitude can lead to an increased sense of self-efficacy and resiliency against setbacks. In other words, positive thinking leads to positive results.

Don’t Focus on the “Bad”

Focusing on the negative aspects of the day can be an avoidable trap. Life constantly evolves with new challenges and often distracts us from the things that make us happy. If we aren’t mindful of our thought habits, we may follow a pattern of negative thinking. Negative thinking and self-criticism build up over time and can detract fromthe overall sense of happiness and fulfillment. Negativity may affect performance, may diminish morale, and may contribute long-term to the progression of disorders such as anxiety and depression. Focusing on the “bad” can decrease our perception of happiness and ultimately lead to a more fixed mindset. Appreciating the better things in life steers our thoughts and emotions towards progression and growth, rather than fixating on the negative aspects. In 1998, Martin Seligman, former president of the American Psychological Association, started the discussion on positive psychology, which has evolved over the years. The P.E.R.M.A. model of well-being was later developed from his original theories. P.E.R.M.A is an acronym for positive emotions, engagement, relationships, meaning, and achievement. This theory of positive psychology states that by acknowledging these positive aspects in our lives, we feed a deeper sense of intrinsic well-being.

Why is it important to practice gratitude?

Feeling gratitude, or practicing it intentionally, can benefit our sense of happiness because we train our thoughts to entertain aspects of P.E.R.M.A. These thoughts serve our own greater good and connect us back to relationships, meaning, and life purpose. These thoughts are focused on things we value, regardless of the circumstances we are in.

New challenges are approached with optimism as we make positive thinking habitual. Positive emotions, in a way, “strengthen” our mind by reinforcing our sense of contentment in ourselves and our surroundings. The practice of intentional positive thinking builds up mental resiliency to new challenges. Resiliency leads to approaching problems as a relative event, rather than an innate issue.

Gratitude can be a choice to acknowledge what is going well and move past the things that detract from our happiness. Gradually, positive thinking fosters a positive outlook when problem-solving, while we are actively engaged with day-to-day life.

How Gratitude can change a Fixed Mindset toward a Growth Mindset

Fixed-minded people often make the mistake of treating problems as failures or things to avoid. Growth-minded people are resilient because they treat problems as a process of ongoing development. By adopting a growth mindset, we can meet our challenges with an appreciation for where we are and embrace challenges as an anticipated part of the process. People who feel gratitude tend to be happier as they understand that life may be challenging at times, but offers many gifts to cherish.

Make Gratitude a Habit

You can start practicing gratitude in many ways by taking mindful moments throughout the day. One idea is to explore yoga, the inward journey, which was created to be a physical means of introspection and mindfulness. Try this… Before your next yoga session, try setting intentions on gratitude before your asana practice. Joining the Level 1 Yoga Class at NIFS, for example, could be a time to slow down and think about one or two things that provide meaning and happiness in your life. After 45 minutes, you may be surprised by how your thoughts are naturally more optimistic. The troubles from the day suddenly seem not so bad.

Ready to bring more mindfulness and gratitude into your day? Join NIFS Mindful November! Follow along on our social media or stop by the service desk to discover this month’s weekly prompts and participating fitness classes as part of our Mindful Challenge.

Movement is considered one of the best forms of preventive medicine to protect our health. In a general sense, the more we move, the healthier we tend to be. Movement isn’t restricted to structured exercises. Your body doesn’t really differentiate between walking up a flight of stairs or stepping on a stair climber. The wonderful thing about physical activity is that our bodies inherently know how to recover and adapt.

Why not work towards your health goals while surrounded by a community of like-minded people and listening to upbeat music? Here are some of the benefits you might see from joining in on Zumba or Hip-hop Dance at NIFS.

Rhythm, Positivity, & Community

Music has a way of connecting and bringing people together. Everyone coming into a dance class is there to either have fun, meet people, or find a new way to start moving. Our class keeps manageable intensity levels that are steady with the music beat. Zumba classes often follow a 128-140bpm cadence. The rhythm of the beat keeps the class fun while maintaining an aerobic intensity that is manageable and modifiable. Throughout the class, there are options for participants to modify their moves based on their comfort level and conditioning. Many people like Zumba and Hip-Hop dance because it is communal and there is a simple step of progression. The added challenges are optional, but almost everyone can join the basic moves.

The great thing is that there is no expectation of what level of skill you are at. Our instructors just ask that you move, have fun, and maybe share a smile. There is substantial evidence to support that dancing and being part of a group setting may be profoundly beneficial to our happiness and sense of well-being. You may make some friends and look forward to taking those steps together in every class.

Benefits to Cardiovascular Health

Engaging in steady state aerobics like Hip-Hop dance or Zumba could be a more enjoyable alternative to things like running if that is not your interest. You can reap many of the same benefits of other options in these fun classes, while listening to modern classics and uplifting beats. Many participants prefer to meet their aerobic activity goals in these dance classes. You’ll enjoy this form of exercise because everyone is moving at their own pace, having fun, while supporting their overall health.

Muscle Tone and Strength

Participating in Zumba and Hip-hop dance can activate all the muscles in your body. While the intensity is up to you, muscle activation across the whole body will promote total body muscle tone and development as you move. Dance requires a lot of core stability and movement through full ranges of motion, so expect to use your whole body and not just your lower body.

Coordination and Dance Skills

Stability and motor skills develop through frequency of movement, not necessarily intensity. As you join these fun dance classes, you may notice your body control and coordination will improve gradually. Learning how to dance is also a life skill you’ll take home with you. If you aren’t a natural dancer, that is okay. As you stay consistent with classes, you’ll improve those two left feet you started with. Many people getting into dance for the first time rejoice as they notice their motor skills improve and translate to other aspects of their training. Even athletes can notice benefits by integrating dance into their routine.

Life gets busy, you’ve been disciplined, consistent, and made progress with your fitness routine. What is the next important step that can improve performance in and out of the gym?

Recovery!

Recovery is just as important as the stresses your body adapts to during training. If you aren’t recovering well, you could see dips in your energy levels, a loss of muscle mass, or poor aerobic performance. Sleep and nutrition are crucial aspects of recovery, but what else can you do to speed up and get the most out of recovery?

Heat therapy options can help support your recovery!

Potential Benefits from Using the Recovery Area at NIFS

At NIFS we have three heat therapy options in our recovery areas, each located separately by walking through the male or female locker rooms offering a sauna, whirlpool, and steam room. These heat therapy options can offer several health benefits that support recovery.

Sauna

Dry sauna is the most well-known and researched heat therapy option. There has been substantial evidence that it offers numerous health benefits. Regular dry sauna sessions may improve endothelial nitric oxide synthase, which promotes better blood flow and circulation through your cardiovascular system. Increased blood flow means more oxygen and nutrients can reach deeper into the cells of muscle tissues and other organs, thus boosting recovery time in some cases.

Other benefits of sauna might include flushing toxins like heavy metals, PCBs, and BPA found in many plastics. These can affect your endocrine system which regulates your hormonal functions. Sweating out toxins could be one of many ways to support detoxification of environmental pollutants.

Whirlpool

Whirlpool is another option for heat application that could be more beneficial to joint health by combining heat application and hydrostatic pressure. Hydrostatic pressure reduces strain on the joints applied by gravity, and the buoyancy of water may help activate many stabilizer muscles surrounding joints. If you have poor mobility and stiff joints, this could be one heat therapy option. The heat of the whirlpool will support blood flow, as the water submersion can allow muscles to relax around joints.

Our whirlpool has two water jet systems as well, so you can experience a gentle water massage as you relax.

Steam Room

The steam room offers unique health benefits from exposure to heat and high humidity. Heat exposure is like other options but may have some unique benefits when compared to sauna or whirlpool. Various studies have shown that moderate heat exposure and high humidity can have an effect of relieving congestion of the nasal passages and improving breathing.

Other benefits of the steam room are that it can hydrate and open pours on the surface of skin. The steam room can also allow for joint pain relief for conditions like arthritis, while not involving the higher temperature of a dry sauna.

Safety Considerations

Exposure to high heat may be a potential risk for populations with cardiovascular disease as well as other other diseases affecting perfusion and internal core temperature regulation. If you have a medical condition, you should consult with your doctor before starting and integrating heat therapy into your routine, you can read more about NIFS general use guidelines for the recovery area via our house rules.

We hope you enjoy the numerous potential health benefits that are offered in our NIFS recovery areas!

Mental health is directly connected and dynamically influenced by our activity levels and our physical health. Why is this?

Physical activity is an integral part of keeping your body, mind, and spirit healthy. Regular physical activity supports cardiovascular health, bone density, muscle mass, disease prevention, and numerous other health benefits. How else does physical activity benefit us?

Stimulus and Our Brains’ Stress Responses

Physical activity stimulates both the Central Nervous System (CNS) and our Peripheral Nervous System (PNS) with signals about our environment, what we feel, our movement control, and our bodily functions.

Our incredible brains respond with what we call sympathetic and parasympathetic feedback responses. These signals regulate everything our body does. Without these signals coming to and from our brain and spinal cord, we wouldn’t react or function in any sense.

Sympathetic responses are related to stress and our “fight or flight” state. When we wake up, get nervous, or experience adrenaline, we release hormones like cortisol that activate our bodies to be ready for action. In these states, we breathe faster and start to divert most of our blood flow toward our muscles and extremities. We also typically do not have focused attention and are heightened in our awareness of everything. We may become hyperalert, agitated, and uncomfortable. These states are useful in short bouts during our daily lives.

Parasympathetic responses are related to our “rest and recover” states that allow us to calm down and return to our natural baseline. During these responses, we release hormones like acetylcholine that have relaxing and calming effects on all of our systems. Blood flow is more uniform across the entire body, and we feel at ease. We can offer more attention to fine details and think with greater clarity. We also experience sensations of hunger, tiredness, and contentment. This state supports our long-term health by ensuring our nutrition and sleep needs are addressed.

Progression into poor states of mental well-being can be common when people become sedentary and don’t stimulate themselves with movement. Life’s stresses can accumulate, and in serious cases, people can develop depression, anxiety, and other concerns when they can’t self-regulate their sympathetic responses. What can we do to help support healthy responses to stress?

Physical Activity and Exercise – “Controlled Stress”

Physical activity benefits us by allowing our mind to release stress (reducing levels of hormones like cortisol) as we condition ourselves to relax after stress and exertion. When we engage in physical activity, we create a stress stimulus, and in response, our body releases catecholamines such as endorphins, epinephrine, and norepinephrine.

The Mental Wellness Benefits of Physical Activity

Exercise is simply structured physical activity. When we engage in physical activity, we expose ourselves to a controlled amount of physical stress that can lead to long-term adaptations, as well as short-term benefits. Common benefits that result from exercise include lower blood pressure, better insulin sensitivity, increased muscle mass, increased bone density, and increased stroke volume.

Our mental performance and focus can benefit from dopamine release influenced by physical activity. Some studies document short-term cognitive improvements in both working and episodic memory. Short-term focus and attention can be improved for hours after bouts of physical activity. Retention of long-term memory from working memory may also be enhanced as we transition through stages of sleep. This means that we may retain more information in our daily activities after physical activity and thus improve our ability to learn.

Another important mental benefit of physical activity is decreased stress levels due to lowered cortisol. This hormone can increase your blood pressure, disrupt digestion, cause depression, weight gain, and sleep issues. When we exercise, we allow our body to release catecholamines and reduce cortisol levels in the blood. This is one of the reasons we feel better immediately after exercise. Afterward, it’s common to experience lower blood pressure, feelings of contentment, achievement, and overall calmness.

One final benefit that is crucial to mention is improved sleep quality. Lower cortisol levels can help prevent or improve sleep disruptions and difficulty falling asleep. The combination of energy expenditure and hormonal responses following exercise enhances our sleep quality.

Why Not Engage in Physical Activity?

Exercise is a form of medicine that proactively improves our mind, body, and spirit. We can see improved stress response and management, enhanced focus and clarity, and better emotional well-being. Why wouldn’t you want to do something that can improve the quality of your life so dramatically?

Not sure where to start? Meet with a NIFS personal trainer to help you reach your goals!

If you or someone you know is living with Parkinson’s Disease (PD), incorporating regular physical activity into daily life is one of the best ways to manage symptoms and support overall health. Exercise doesn't always mean traditional gym workouts — movement of any kind that supports balance, agility, aerobic capacity, and muscular strength can make a big difference.

Below are helpful tips and ideas to help you get started or build on your current routine.

Build a Routine That Works for You

Having a routine creates consistency, which is key for long-term success. Physical activity doesn’t have to happen all at once or even in a gym. Movement can be broken up throughout the day and done at home, outside, or wherever feels comfortable and safe.

Simple activities like walking, gardening, stretching, or playing games with loved ones all count. The most important thing is that you enjoy what you’re doing and can stick with it over time.

Start Small and Stay Consistent

Start with what feels doable and build from there. If you’re new to exercise, try increasing how many days a week you’re active or gradually extending how long you move each day.

Progress takes time, but consistency pays off. Show up for yourself, and celebrate each step forward.

Make Home Your Workout Space

You don’t need fancy equipment or a gym to move your body. Walking around the house, stretching in the living room, or using resistance bands can be just as effective.

A safe, clutter-free space and some comfortable clothes are all you need to get started. An empty corner or sturdy chair can double as great tools for balance and support.

Move With a Buddy or Join a Group

Exercising with others can make it more fun and motivating. Whether it’s a walking partner, a family member, or a community fitness class tailored to individuals with PD, having that social connection makes a big difference.

Look for local programs or PD-specific classes that focus on balance, strength, and coordination.

Focus on Agility, Flexibility, and Balance

Incorporating these elements into your routine helps strengthen your neuromuscular system and improves your ability to move confidently and safely. Aim to include flexibility and balance work a few times each week.

Some great exercises to try include:

• Walking backward or sideways

• Turning in place

• Sit-to-stand movements

• Stepping over low objects

Stretching after a warm-up or at the end of your session can also help improve mobility and reduce stiffness.

Get Your Heart Pumping with Aerobic Activity

Aerobic exercise supports cardiovascular health, boosts endurance, and improves your overall energy. Try to incorporate moderate-intensity cardio (like brisk walking or cycling) into your week.

Even if you can’t manage 30 minutes at once, short 10–15 minute sessions add up. The ultimate goal is to reach at least 150 minutes of aerobic activity per week, in whatever combination works for you.

Build Strength Through Resistance Training

Strength training helps with posture, independence, and day-to-day movements. Try to include resistance exercises two or three times a week, allowing for rest between sessions.

Focus on strengthening key muscle groups like your back, shoulders, glutes, and hips — all of which play a major role in balance and posture.

Try exercises like:

• Hip bridges

• Sit-to-stands

• Wall or modified pushups

• Bird dogs

• High knee marches with overhead reach

• Clamshells

• Heel lifts

Use a sturdy surface for support if needed, especially for balance.

Anticipate Barriers and Plan Ahead

Life gets busy, and motivation can fluctuate. Planning ahead can help you stay on track. If time is a challenge, try shorter sessions. If balance is a concern, modify the exercises to suit your needs.

Lean on your support system. Ask a friend to join you, or set reminders to keep yourself accountable. Flexibility and creative thinking go a long way.

Be Patient with Yourself and Practice Gratitude

Some days will be harder than others, and that’s okay. What matters is that you’re making an effort to care for your body and mind.

Take a few minutes each day to reflect and celebrate your progress — no matter how small. Writing down one or two things you’re grateful for can shift your mindset and boost motivation.

Managing Parkinson’s through movement is one of the most empowering choices you can make. Whether you’re just getting started or have been active for years, every bit of effort counts. Build your routine around what feels right for you and focus on progress, not perfection.

You’ve got this — and you don’t have to do it alone.

We often focus on heart health strategies during waking hours—exercising regularly, staying physically active, and eating nutritious meals. For instance, aerobic exercise strengthens the cardiovascular system by enhancing the heart's efficiency. With consistent training, the heart pumps blood more effectively, leading to benefits like increased left ventricle size, stronger contractions, and greater stroke volume. Similarly, limiting foods high in calories, saturated fats, and refined sugars helps reduce harmful byproducts like cholesterol, triglycerides, and excess sugar. But what about the hours we spend sleeping? Could your sleep habits be influencing your long-term heart health?

The Role of Sleep in Recovery:

Sleep plays a critical role in the recovery of muscles, tissues, and the central nervous system (CNS). During sleep, our brain cycles through non-rapid eye movement (NREM) and rapid eye movement (REM) stages, which are essential for overall recovery. A healthy sleep pattern also supports the body’s circadian rhythm—a natural, 24-hour cycle that regulates hormones, energy levels, and metabolic functions. For example, cortisol helps us wake up feeling energized, while melatonin prepares us for sleep as night approaches. Historically, circadian rhythms aligns with daylight, but modern lifestyles often disrupt these natural cycles.

Modern Sleep Challenges:

Today, many people work irregular schedules, leading to disrupted sleep patterns. In fact, about one in three adults struggles to get the recommended 7+ hours of quality, uninterrupted sleep each night. Without completing full sleep cycles, the CNS cannot fully recover, leaving the body in a heightened state of stress. This dysregulation affects hormones critical for the "rest and digest" functions, impairing recovery.

Consequences of Poor Sleep:

Chronic poor sleep impacts both mental and physical health. It diminishes cognitive function, causes fatigue, and can even lead to metabolic dysfunction. Sleep deprivation often results in less nutritious food choices, contributing to weight gain and a higher risk of obesity. Additionally, poor sleep disrupts metabolism, further compounding weight-related challenges.

Sleep and Heart Health:

Short sleep (<7 hours) has been linked to inefficient metabolism, reduced cognition, and low energy levels. It also keeps the body under prolonged stress, raising heart rate and blood pressure. Over time, these effects can harm cardiovascular health, increasing the risk of heart disease and cardiometabolic dysfunction. Combined with poor diet and low physical activity, chronic sleep issues heighten the likelihood of heart disease, diabetes, and vascular problems.

Tips for Better Sleep:

Improving your sleep environment and habits can significantly boost your sleep quality and heart health. Here are some actionable steps:

• Create a Sleep-Friendly Environment: Avoid screens emitting blue light before bed, reduce background noise, and keep your bedroom dark and cool.
• Time Your Activities: Avoid heavy exercise or large meals within three hours of bedtime.
• Stick to a Schedule: Consistent sleep and wake times help regulate your circadian rhythm.
• Exercise Regularly: Physical activity promotes better sleep quality.
• Optimize Your Diet: Eat nutritious meals and limit caffeine intake to 5–7 hours before bedtime.
  
  

If you’re struggling to establish healthy sleep habits, consider consulting a doctor or health coach for personalized guidance.

Setting a routine requires a blend of creativity, discipline, and intentional planning. A healthy routine aligns with your long-term goals and fosters self-fulfillment. To build a lasting routine, start by envisioning your happiest and most successful self. What does your ideal day look like? How do you feel? Who are you with? Visualizing this future can provide clarity and inspire you to take action.

Envision Your Best Self

Begin by imagining where you want to be—not just physically, but emotionally and mentally. Consider the actions you’d be taking, the environment you’re in, and the people surrounding you. Connect an emotion to this vision. For example, if you want to feel energized and confident, let this feeling drive your goals and decisions.

Set SMART Goals

Once you have a vision, establish goals to bring it to life. Start small with 1- or 3-month goals that are realistic and specific. For example, instead of saying, “I’ll work out more this year,” try, “I will train with resistance exercises three times a week to improve my mile run time and increase my squat weight by 5-10 lbs each month.”

Goals should be:

• Specific: Clearly define what you want to achieve.

• Measurable: Include metrics to track progress.

• Achievable: Ensure they’re realistic within your current capacity.

• Relevant: Align them with your overall vision.

• Time-bound: Set deadlines to create urgency and accountability.

Turn Goals into Daily Actions

Break larger goals into manageable steps. Think about 1-5 actions you can take weekly to move closer to your objectives. Focus on your strengths first. If you already maintain a great sleep schedule but want to exercise more, think about how your well-rested energy can fuel consistent workouts. Building on what you’re already doing well creates momentum.

Address Barriers to Success

Identify obstacles that have previously hindered your progress. Are there environmental factors or habits that derail you? For example, if eating late prevents you from exercising, plan to eat earlier or prepare meals in advance. Sometimes small environmental changes—like placing your alarm clock across the room—can set you up for success. By anticipating challenges, you can create strategies to mitigate them and stay on track.

Celebrate Progress and Build Momentum

Tracking your achievements is essential. Whether it’s hitting a milestone or completing a daily task, take time to acknowledge your efforts. Celebrating wins—big or small—keeps you motivated and reinforces the positive behaviors that lead to long-term success.

During my work with clients ranging from 20 to 90 years old, I’ve seen how setting concise, measurable goals leads to sustainable success. Clear routines evolve into habits, and those habits become part of your lifestyle. By envisioning your success, setting goals, and addressing obstacles, you can establish a routine that supports your happiest, healthiest self.

What steps will you take today to create a healthier routine? NIFS has a program for you: We Win Together, starting January 20th. Your NIFS Coach will connect you with the right tools and resources to ditch bad habits and focus on your new self in 2025. Let’s work together to make this year your best yet!

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!

Another year is wrapping up, and you’ve made great progress toward your goals. Maybe you’ve seen improved strength, increased endurance, higher energy levels, or you’re simply feeling happier with your personal growth. Reaching our goals helps build self-efficacy — the belief in our own resources and abilities to succeed. Whether you’ve hit a new mile time, lifted heavier weights, eaten salads for lunch every day, or established a consistent sleep schedule, you’ve developed confidence in your ability to maintain these habits.

As the holidays approach, though, you might be worried about cookies, festive meals, holiday drinks, and family gatherings derailing your progress. We’ve all been there, feeling like we’ve taken two steps back during those two festive weeks. This season often shifts our focus away from ourselves and more toward giving, sharing, and celebrating with others.

Don’t Let Setbacks Spoil the Eggnog

Success in taking steps toward your goals builds resilience, making it easier to bounce back if you face setbacks. And let’s face it, setbacks are inevitable. Those who live an active and healthy lifestyle often develop a high level of resilience, but for those just beginning their fitness journey, recovering momentum after the holidays can feel like a challenge.

Sometimes, the extra cookies “Santa ate” make it a bit harder to get back on track. But if we approach the holiday season with positivity and resilience, we’ll be less discouraged by the time we’ve taken away from our routines. Remember, your past successes prove that you’re capable of achieving your goals again.

Deck the Halls, But Don’t Overdo It

This holiday season, try using self-regulation to stay on track. Self-regulation is all about managing your choices and behaviors when faced with distractions or competing priorities. The holidays bring plenty of distractions, making it easy to stray from your wellness habits. But by planning ahead, you can balance holiday cheer with healthy decisions.

Here are some examples of self-regulation:

• Enjoy that extra serving, but balance it out. If you had a big holiday dinner, try eating a lighter breakfast the next morning or going for a walk with family.
• Plan for your indulgences. If you know a big meal is coming, consider fitting in a workout earlier in the day to offset the extra calories.
• Adapt your weekly routine. If you can’t fit in your usual sessions, try to maintain one or two to preserve your strength and endurance.
• Prioritize nutrient-dense foods. Choose protein-rich meals and vegetables over sugary or high-fat options when possible.
• Make adjustments as needed. Track your daily intake and balance calories where you can.

Planning in a Winter Wonderland

The best way to overcome common holiday barriers is to plan ahead. When you’re in the maintenance stage of a behavior, planning your response to potential obstacles boosts your chances of staying on track.

Before the holiday season begins, create a list of events, meals, treats, gatherings, and time constraints that might interfere with your progress. By identifying these in advance, you’ll be better prepared to moderate your decisions and keep moving forward without feeling overwhelmed.

The Gift of Support

During the season of giving, you also have the added benefit of being surrounded by family, friends, and peers. These support systems can play a big role in helping you stick to your habits while adding to your happiness.

Lean into this support! Invite a family member to join you for a workout at home instead of stepping away for 45 minutes at the gym. Try baking healthier holiday treats together or swapping out traditional dishes for more nutritious alternatives.

Social support makes it easier to maintain your habits by fostering a positive environment and adding fun and interaction to your routine. Plus, involving your friends and family in your healthy lifestyle could inspire them to adopt some of these habits too!

NIFS is offering a new FREE challenge to help you stay on track this holiday season – the Holiday Hustle Challenge! Sign up today and make this holiday season your healthiest yet!