NIFS Healthy Living Blog

For athletes and gym enthusiasts, performance and recovery are top priorities. While protein often takes center stage in their nutrition plans, there's an unsung hero that deserves more spotlight: dietary fiber. This essential nutrient, found in fruits, vegetables, whole grains, and legumes, plays a crucial role in maintaining not just overall health, but also enhancing athletic performance and recovery.

Firstly, fiber aids in digestion and promotes gut health, which is foundational for athletes. A healthy gut flora improves nutrient absorption, ensuring that all the proteins, vitamins, and minerals consumed are better utilized by the body. This optimal nutrient absorption supports muscle repair and growth, critical for recovery and performance.

Moreover, fiber helps regulate blood sugar levels, helping provide a steady stream of energy during prolonged physical activities. For athletes, stable energy levels mean sustained performance, preventing the highs and lows that can impact endurance and stamina. This is especially beneficial during long training sessions or competitions.

Additionally, fiber's role in weight management is invaluable. It provides a sense of fullness, helping control appetite and support body composition goals—a key aspect for athletes aiming to maintain a specific weight class or optimize their power-to-weight ratio.

Incorporating a variety of fiber-rich foods into an athlete's diet can also reduce inflammation. The anti-inflammatory properties of many high-fiber foods support the body's natural healing process, enabling athletes to bounce back quicker from intense workouts.

The inclusion of fiber in an athlete's diet offers multifaceted benefits, from enhancing gut health and energy regulation to supporting weight management and reducing inflammation. It's time fiber starts to receive some attention like other nutrients in the sports nutrition arena, as it's clear that it plays a critical role in an athlete's health, recovery, and performance. 

This blog was written by Michael Horner, an Aligned Health Practice Registered Dietitian.

As a full-time student, balancing your studies, work, and health can be difficult. I have found one of the best ways to relieve stress, stay healthy, and feel good overall is through working out. For as long as I can remember, I have enjoyed working out—not just for my physical health, but my mental health as well. It has always been a way for me to work through my emotions, good or bad, and it always makes me feel better in the end, even if the workout is difficult.

An Outlet for Movement and Mindfulness

NIFS has been my go-to gym since starting college in 2021. Whether l am lifting weights or participating in group fitness classes, moving my body has always helped take my mind off of things when I need to clear my head and relax. NIFS has allowed me to have multiple outlets for movement all in one place with its variety of equipment and classes ranging from things that work my body, like our Zumba class, to relax my mind, like our yoga classes.

Social Benefits

NIFS has also been a place where I have met some amazing people. It’s a wonderful place to be social and work with like-minded people who push you to be your best even when you do not feel like it. It has been a great community that I have found myself and others thriving in. There is a mix of both students and regular gym-goers from the community that promotes all kinds of different interactions. In fact, some of my favorite people I have met are not even students and have even helped me outside of the gym.

Overall, NIFS has been extremely beneficial to me as a full-time, working student. It allows me to balance my studies and work with my mental and physical health. The community and environment are healthy and promote people to be their best selves. I couldn’t imagine being a student and not having NIFS as my outlet.

This blog was written by Sydney Poindexter, NIFS Membership Specialist. To learn more about the NIFS bloggers, click here.

Embarking on a journey toward fat loss or body recomposition is akin to preparing for a marathon. Just as you wouldn't sprint at the start line, nutritionally, it's vital to "walk before you run." This philosophy underscores the importance of gradual, sustainable steps in dietary adjustments, emphasizing the hierarchy of nutritional priorities that catalyze progress.

The Cornerstone of Nutrition: Caloric Intake

At the heart of any effective fat loss or recomposition strategy is managing caloric intake. The first step isn't intricately tracking every morsel, but understanding that the energy you consume versus the energy you expend dictates your body's changes. This principle doesn't necessitate immediate, meticulous food logging. Instead, start by becoming mindful of your eating habits and recognizing patterns that may contribute to excess calorie consumption. Simple adjustments, like reducing portion sizes or limiting high-calorie, nutrient-poor snacks, can initiate progress without overwhelming you with the nuances of calorie counting.

The Second Pillar: Protein Intake

Protein plays a pivotal role in preserving muscle mass during a calorie deficit and in supporting muscle growth during recomposition phases. However, before diving into the complexities of macronutrient ratios, focus on incorporating quality protein sources into your meals consistently. Choices like lean meats, fish, dairy, and plant-based proteins not only support your body’s needs but also contribute to satiety, helping you manage overall calorie intake more effectively.

Laying the Foundation: Eating Habits and Food Choices

Before delving into the specifics of tracking, the foundation of your nutritional strategy should be establishing regular eating patterns and making healthful food choices. Eating at consistent times aids in managing hunger and energy levels, preventing overeating. Gradually shifting your diet toward whole, nutrient-dense foods improves your overall nutrient intake, setting the stage for more detailed nutritional strategies like macronutrient tracking.

In essence, successful nutrition planning for fat loss or body recomposition mirrors the adage of "walk before you run." Start with broad, manageable changes in eating habits and food choices (and see this blog for where to start in other areas). As these become ingrained, refine your focus toward caloric and protein intake. This phased approach not only promotes physical progress but also fosters a healthier relationship with food, ensuring long-term success on your journey.

This blog was written by Sabrina Goshen, an Aligned Health Practice Registered Dietitian.

Stretching promotes relaxation and stress relief. It can help calm the mind, improve focus, and reduce mental tension, making it a beneficial practice for both physical and mental well-being.

Use these five stretches to relax the body and help reduce stress.

CHILD'S POSE

Your lower back is a prime place for the body to hold tension. Stretches like this one, which elongates the back, release low back tightness and stiffness. This stretch can also promote healthy sleep, according to Harvard Health Publishing. 

How to Do It:  Kneel on the floor. Bring your feet together and open your knees to create a V shape. Sit back, keeping your butt on or reaching toward your heels, and walk your hands in front of you so that your chest lowers to the ground. Breathe deeply through your diaphragm. Add cushioning (such as a pillow) under your lower body if you’re having discomfort with kneeling. You can also limit how far you move your head and chest toward the floor to make the pose easier. 

HAPPY BABY

How to Do It:  Lying on your back, lift your knees toward your chest. Grab the bottoms of each foot with your hands and pull your knees toward your chest and armpits. If you can’t reach your feet, grab your lower legs. 

ROTATIONAL NECK STRETCH

Reacting to stress by tensing up your neck and scalp muscles can trigger a tension headache. To keep healthy flexion in your neck and let go of tightness, this simple and effective neck stretch targets the muscles in the back of your neck. 

How to Do It:  Bring your chin to your chest and rotate it toward an armpit. If you need more stretch, try placing your hand on the back of your head and pushing your head closer to your armpit. Repeat, rotating your chin to the other armpit. Be mindful not to elevate your shoulders, keeping them relaxed throughout the stretch. 

WIDE-LEGGED FORWARD FOLD WITH CHEST EXPANSION

This stretch targets your upper and lower body, making it a perfect do-it-all move. It’s especially great for tight hamstrings (common in walkers and runners), as well as tight chest and shoulder muscles (common if you often sit at a desk typing).  

How to Do It:  Stand with your feet 3 to 4 feet apart. Softly bend your knees. Hold one end of a small towel in one hand with your palm facing behind you, then reach your opposite hand back to grab the other end of the towel. Inhale and roll your shoulders back and down. Exhale and slowly fold forward (focus on hinging at your hips). Move your arms forward to draw your knuckles toward the ceiling (and downward toward the floor if you can). For more stability, keep your hands at your hips as you bend forward. 

CHEST OPENER

This is a great at-your-desk stretch when you need a quick release. This stretch promotes proper posture and releases tension through your chest to maximize oxygen and circulation. 

How to Do It:  Clasp your hands behind your back, squeeze your upper shoulder blades toward each other behind you, and push out through your chest. Keep your core straight and avoid overextending your back

Interested in an individual stretching session? Contact Chris to schedule a session.

This blog was written by Chris McDonald, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

The Pain-Free Three workout was created years ago for NIFS Mini Marathon runners and walkers, the moves are effective for a quick and easy way to boost your leg and core strength. You will develop the supporting muscles to balance out the weakness you may have. Strengthen your glutes, and hamstrings with the Deadlift. The quads and core get work with Lunge variations and the upper body and core get work with the Inchworm. As with any program consistence is the key. There is a training plan below but a few reps of each of these before and after your running or walking will keep your body strong as you increase your mileage in the coming weeks. Running the Mini Marathon is a wonderful way to test your fitness, but the last thing you want is to be hurting at the starting line.

 Three moves to assist you in being your best!

These exercises can serve as a warm-up and/or cool-down. While they initially may be difficult to perform, keep working at them and ultimately they will serve as a perfect complement to your running or walking routine.

Weeks 1 – 8: Perform exercises 3 times per week.
Weeks 9 – 14: Perform exercises 2 times per week.
Weeks 15 – 16: Perform exercises once per week.

1. One Leg Deadlift with Touch (Hamstring, Glute, Back, Core, Shoulder)

Stand tall on one leg (knee slightly bent); stay stiff from the top of your head to the opposite heel.

Place a target in front of you and one on each side. Hinge at your hips, and lean forward, until your body is in a T shape. Using the opposite hand of the leg you are standing on, reach in front of you as far as possible. Slowly return to the start position. Adjust targets if needed.

Next, hinge at the hips and reach out to the opposite side of the leg you are standing on. Slowly come back to start. 

If you need help staying balanced, hold onto a chair, brace against a wall, etc. with a non-reaching hand. Each week you will notice your balance improving and your flexibility allowing you to reach further! 

2. Lunge progression (Total Body)

Standing tall, bring your knee and toe up as high as possible without tilting back.

Stride out into a lunge with your front ankle directly under your knee, back knee flexed (knee may touch the floor to decrease difficulty), and shoulders over hips (not tilted forward).

Targeting the IT Band: At the bottom of the lunge, extend the arm opposite of the stride leg up and lean over to the opposite side. Feel the stretch along your side, down to the hip. Come back to the center and push off the back leg to start the next step. Proceed with high knee/ toes on that leg (squeezing the glute of the standing leg will help with stability). Perform 2 lunges and stretches per leg.

Targeting the Total Body: At the bottom of the lunge, bring your arms up and bend your elbows to 90 degrees. Turn your shoulders toward the side of the front leg, looking as far to that side as you can. Turn back and stride into the opposite side. Perform 2 lunges and stretches per leg.

3. Inchworm

Begin with your hands and feet touching the floor (bend knees, if necessary). Walk your hands out to the push-up position. Perform 2-5 pushups, keeping your body in a straight line. Drop to your knees if you cannot keep your hips from sagging (quality over quantity). 

After the last push-up, keep your hands planted, and drive your hips up, then take small steps forward (driving your heels into the floor) until your knees are slightly bent. Walk out with your hands again and perform 2-5 push-ups.

After the second set of push-ups, bend your knees and walk your feet to your hands. Shift your weight to your feet and slowly rise. Perform 4-6 repetitions.

This blog was written by Kris Simpson, BS, ACSM-PT, HFS, personal trainer, and USTA at NIFS. To read more about the NIFS bloggers, click here.

Knowing the importance of exercise and maintaining a healthy lifestyle is always positive progress to becoming your best self, but getting your family and friends on board with this commitment can be a challenging task. If you want to encourage your loved ones to incorporate exercise into their daily routines, here are some tips and strategies to help you motivate them.

• Lead by example: Setting a positive example is the most powerful way to inspire others. Demonstrate your commitment to a healthy lifestyle by consistently engaging in exercise and making nutritious choices. They may be more inclined to follow suit after seeing your dedication to working on yourself and your lifestyle.
• Make it fun: Other people might see exercise as a chore; however, it can be an enjoyable activity. Encourage your family and friends to participate in activities they genuinely enjoy, whether it's dancing, hiking, playing a sport, or even trying out new fitness classes together. Fun makes fitness sustainable!
• Set realistic goals: Help your loved ones establish achievable fitness goals. Whether it’s running a certain distance, losing a specific amount of weight, or improving overall health, having clear objectives can motivate them to stay on track.
• Create a supportive environment: Foster an environment that encourages exercise. Create a home gym space, stock up on healthy snacks, and incorporate active outings into your social plans. Surrounding your loved ones with opportunities for fitness makes it more likely they'll join in.
• Educate and share information: Share articles, videos, and success stories related to fitness and its benefits. Knowledge can empower your loved ones to make informed decisions about their health. Offer to answer questions and provide guidance when needed.
• Be flexible: Recognize that everyone's fitness journey is unique. Be open to adapting to their preferences and schedules. Encourage them to find a routine that works for them rather than imposing your own.
• Hold each other accountable: Partner up with family and friends for workouts. Exercising together provides motivation because you're less likely to skip a session if someone is counting on you. Consider friendly fitness challenges or competitions to keep things interesting.
• Celebrate achievements and use incentives: Celebrate their milestones, no matter how small. Whether it's completing a week of consistent workouts or reaching a fitness goal, acknowledging their achievements reinforces their commitment. You can use incentives like a post-workout treat, a movie night, or a small reward for reaching specific goals to act as short-term motivators.

It’s important to always remember that the journey toward a healthier lifestyle is personal and unique for everyone. Your role is to provide support, encouragement, and a positive environment. Ultimately, the decision to embrace exercise and a healthier lifestyle lies with your loved ones, but your influence can be a powerful catalyst for positive change. By using these strategies, you can help them take those crucial first steps toward a happier, healthier life.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

In today's fast-paced world, where new diet trends and health fads emerge almost daily, it can be challenging to discern what truly benefits our bodies. Amid this whirlwind of ever-changing advice, the key to a healthier life may not lie in exotic superfoods or rigorous diet regimens, but in the consistent practice of nutritional basics.

The Allure of Fads

It's easy to see why diet fads capture our attention. Promising quick results with minimal effort, they offer a seemingly easy solution to our health concerns. From juice cleanses to keto diets, these trends often revolve around drastic changes and exclusions, creating an illusion of instant improvement. However, such approaches can be unsustainable in the long term and may lead to nutritional imbalances.

Consistency in Basics: A Sustainable Approach

The cornerstone of good nutrition lies in consistency and balance. This means regularly consuming a variety of foods that provide the nutrients your body needs. Here are some fundamental practices.

• Balanced Diet: Incorporate a mix of carbohydrates, proteins, and fats in your meals. Carbohydrates found in fruits, vegetables, and whole grains provide energy. Proteins are essential for repair and growth, while healthy fats support brain health and hormone production.
• Hydration: Water is crucial for almost every bodily function. Staying adequately hydrated helps in digestion, nutrient absorption, and even skin health.
• Moderation: Enjoying your favorite foods is part of a healthy lifestyle, but moderation is key. It’s important to balance indulgences with nutrient-rich foods.
• Regular Meals: Skipping meals can lead to overeating later. Regular meals help maintain blood sugar levels and the feeling of fullness, aiding in better energy management and mood regulation.

The Long-Term Perspective

Adopting a consistent approach to the basics of nutrition may not offer the instant gratification that fads promise, but it paves the way for sustainable, long-term health benefits. By focusing on balanced and regular eating, hydration, and moderation, you can nourish your body and mind, keeping them strong and resilient against the allure of quick fixes.

In the end, the true “fad” may be the belief that there is a shortcut to health. True wellness comes from a consistent commitment to the simple, foundational principles of good nutrition. If you’d like to learn more about how to navigate nutrition, reach out to me: Michael Horner, RD, LD, Aligned Health Practice.

Michael Horner is a Registered Dietitian with Aligned Health Practice specializing in strength-based sports, preventative nutrition therapy, and lifestyle nutrition. Contact Michael if you are interested in a Personal Nutrition Coaching session.

Gathering inspiration from the Greeks’ history of gamification and pushing oneself to their physical and mental limits, DEKA, meaning “ten” in Greek, was created to be a staple of the popular Spartan Races. As an indoor fitness test, DEKA has impacted peoples’ lives because it forces them to go out of their comfort zones (physically and mentally) and face the challenge most people won’t. In this blog, I will share the significance and popularity of DEKA internationally, and within our NIFS facility.

What Is the DEKA Challenge?

DEKA consists of ten zones and serves as a test of one’s functional abilities that simulates lifting, pushing, pulling, kneeling, rowing, biking, and more. The DEKA website states, “Think thousands of years ago when it wasn’t called exercise, fitness, or training. It was survival…” (DEKA Philosophy, 2022). The exercises that make up this challenge are the following:

• 30 RAM ALT. REVERSE LUNGE
• 500M ROW
• 20 BOX JUMP/STEP OVER
• 25 MED BALL SIT-UP THROW
• 500M SKI ERG
• 100M FARMERS CARRY
• 25 CALORIE AIR BIKE
• 20 DEAD BALL WALL OVER
• 100M TANK PUSH/PULL
• 20 RAM BURPEES

Why Should You Compete?

I don’t view DEKA, or any Spartan race for that matter, as a competition. Instead, it’s an opportunity to become an improved version of yourself both physically and mentally. In addition, DEKA provides a benchmark and significant milestone for your fitness journey because it will show you how you could improve your functional fitness going forward. For example, if the TANK PUSH/PULL is a significant challenge for you, improving your muscular endurance and leg power will be beneficial for the next fitness test.

Where Can You Compete?

NIFS has recently become a DEKA affiliate, meaning that we can host DEKA competitions within our facility. With the success of our first event in November, we’re excited to not only continue hosting but also to provide a training program for the events. For specific dates and descriptions of the various training sessions, visit our DEKA website here.

For more information regarding DEKA, detailed zone descriptions, and additional DEKA locations and hosts, visit the official DEKA website here.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

Functional training is an excellent approach for longevity and maintaining a healthy lifestyle and functioning body because it emphasizes movements that mimic activities of daily living, enhance flexibility, and improve overall mobility. In this blog, you will learn about the different functional exercises that can contribute to your longevity, along with their benefits and daily function.

• Squats: Squats, part of the big three essential power lifts, are an ideal functional movement because they mimic the motion of sitting down and standing up repeatedly on a day-to-day basis. The benefits include strengthening the lower body (quadriceps, hamstrings, and glutes) and promoting improvement in ankle and hip mobility.
• Lunges: Lunges are used primarily to replicate the function of climbing stairs, stepping onto or over something, and catching oneself from falling forward or backward. The benefits include strengthening the legs, hips, and glutes, and improving balance and stability.
• Deadlifts: Deadlifts, as another part of the big three essential power lifts, are an ideal functional exercise because they simulate picking things up from the ground safely. This exercise targets the posterior chain, including the lower body, glutes, and hamstrings, which are all activated especially when lifting a heavy object.
• Push-ups: Push-ups are one of the most essential and common movements needed for the ability to lift our body from the ground or external obstacle. This exercise targets muscles of the chest, shoulders, and triceps, thus promoting upper-body function and strengthening.
• Pull-ups (or lat pulldowns): Pull-ups are another essential and common movement for the ability to lift oneself, like climbing a wall. A good alternative exercise is lat pulldowns, which simulate the same function.

One key piece of advice I would offer is to focus on proper form and start with the most appropriate intensity that is necessary for you and your fitness journey. Consistency is key, and as with any exercise program, it’s advisable to ask questions. Always consult the trainers and Health Fitness Specialists at NIFS. We would love to help you improve your form, give you exercise prescriptions, and make your fitness journey as comfortable as possible.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

Happy New Year! As we embark on a journey to transform our lives through physical fitness, mental well-being, and a balanced lifestyle by exploring the components of a holistic approach to health that will help you achieve your fitness goals and lead a fulfilling life.

Physical Fitness

To kickstart your fitness journey, it's essential to incorporate regular physical activity into your routine. This can include activities such as

• Cardiovascular exercise: Engage in activities such as running, cycling, or swimming to improve cardiovascular health and boost endurance.
• Strength training: Building lean muscle not only increases your metabolism but also enhances your overall strength and posture.
• Flexibility and mobility: Incorporate yoga or stretching exercises to maintain flexibility and prevent injuries.

Remember, consistency is key. Find an activity you enjoy, set achievable goals, and gradually increase the intensity to challenge your body and see progress.

Nutrition

A balanced diet is the cornerstone of any fitness journey. Here are some fundamental tips:

• Eat whole foods: Opt for natural, unprocessed foods like fruits, vegetables, lean proteins, and whole grains.
• Stay hydrated: Drink plenty of water throughout the day to support bodily functions and keep your energy levels up.
• Practice portion control: Pay attention to portion sizes to avoid overeating and listen to your body's hunger and fullness cues.
• Try meal planning: Plan your meals to ensure you make healthier choices and avoid relying on unhealthy snacks.

Mental Well-being

A healthy mind is just as crucial as a healthy body. Incorporate these practices into your routine:

• Mindfulness meditation: Practice mindfulness to reduce stress, improve focus, and boost overall mental well-being.
• Adequate rest: Ensure you get enough sleep each night to support physical recovery and cognitive function.
• Stress management: Find effective ways to manage stress, such as yoga, deep breathing, or engaging in hobbies you enjoy.

Community and Support

Surround yourself with a supportive community. Share your fitness journey with friends and family, or join fitness classes or online groups where you can connect with individuals who have similar goals. Having a support system can provide motivation and accountability.

Goal Setting

Set realistic, achievable fitness goals. Break them down into smaller milestones to track your progress and stay motivated.

Consistency and Patience

Rome wasn't built in a day, and similarly, a healthy lifestyle won’t be either. Be patient and stay consistent with your efforts. Celebrate small victories along the way and remember that setbacks are a natural part of the journey.

A holistic approach to health encompasses physical fitness, nutrition, mental well-being, community, goal setting, consistency, and patience. Embrace this approach, and you'll be closer to achieving your fitness goals and cultivating a balanced life. Take that first step today, and unlock your fitness potential for a healthier, happier you. Your NIFS Health Fitness Specialist can help you get started.

This blog was written by David Sebree, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.