NIFS Healthy Living Blog

When juggling all that life throws at us, squeezing in an hour at the gym isn’t always as easy as it sounds. Luckily, after reading this, you won’t need an hour—or even equipment—to get a workout. Using these quick circuits, you can boost your energy, build strength, and stay consistent with your fitness goals in less than 30 minutes. Whether you're at home, traveling, or sneaking in a quick movement break during a busy day, these bodyweight circuits, resistance-band routines, and mini cardio sessions may be for you.

Body Weight Circuits

These workouts are structured to target the bodies major muscle groups and get your heart rate up fast. Do each of these exercises for 40 seconds with a 20 second rest. Complete 3 rounds of each circuit.

Resistance Band Circuits

A single resistance band can turn any room into an at-home gym if you know what to do with it. These workouts should be quick and effective. Complete 15–20 reps per exercise for 3 rounds.

Cardio Circuits

If you’re looking for some quick cardio, a 10–20-minute interval training session could be what you’re looking for. Ten minutes has been proven to be the minimum amount of time needed to see the benefits of cardiovascular training.

Maximum Power Output and Anaerobic Conditioning

• Work-to-Rest Ratio: 1:2 or 1:3
• Example: 20 seconds all-out / 40–60 seconds rest

This style allows you to sprint at 90–100% effort each rep while preventing breakdown of form and overtraining. This helps protect your body from injury while still pushing it to the max. This style of training is ideal for sprints, hill runs, or intervals on your favorite cardio equipment.

Aerobic Conditioning

• Work-to-Rest Ratio: 1:1
• Example: 1 minute fast / 1 minute easy

This style of training keeps heart rate elevated without excessive fatigue, making it ideal for beginners or those returning to training after an extended break. These slightly longer intervals help build a strong aerobic base and allow your body time to adapt.

Improving VO₂ Max

• Work-to-Rest Ratio: 2:1
• Example: 40 seconds hard / 20 seconds rest

This style of training is common in HIIT formats and pushes your cardiovascular system to adapt. It helps build endurance and is effective for athletes of all levels.

Staying active doesn’t always have to be a struggle. The key is finding time each day to get your body moving. Even on days when motivation is low, a short routine is better than no routine and can help clear your mind, lift your mood, and keep you progressing toward your goals. Remember, consistency is key. Over time, these small, consistent efforts add up—building not only strength and endurance but also habits to help you maintain a healthy lifestyle.

As we ring in the New Year, many are thinking about what they want out of 2026 and are forming new goals and resolutions. According to Forbes, a whopping 48% of those goals are fitness related, with another 34% making weight loss resolutions and 32% making dietary resolutions. Looking at the stats, it’s clear that people have a vested interest in their health and are conscious of needed improvements. On average, 80% of New Year’s resolutions are abandoned by February and only 9-20% achieve their goal by the end of the year. This is such a prevalent issue that the second Friday in January is called “Quitter’s Day”. To overcome this, let’s be smart this year. Instead of making vague and unrealistic goals, I’m going to tell you how to make SMART goals!

SMART Goals Explained

SMART is an acronym used to guide your goal setting, and it stands for the following:

Specific – be as detailed as possible. If you don’t set up a goal post, how will you ever know if you reached your goal? For example, instead of saying “I want to eat healthier this year” you could say “I want to eat healthier this year by eating 3-5 servings of fruits and vegetables a day.” That way you’re setting parameters that you’re aware of and know what direction to go with your healthy eating

Measured – make it trackable. You should be able to track your progress on your way to your goal, so you know how close you are to completing it. A good way to make your goal easy to measure is by making it quantifiable. That way you just have a number to work towards, letting you know where you are on your journey. A good example would be “I want to add 20lbs to my bench max” instead of “I want to get stronger.”

Achievable – set a realistic goal. There’s nothing wrong with being confident when setting your goals, as long as you’re REASONABLY confident! For example, if you were to set a goal like “I want to lose 50lbs by the end of this week!!!” you would be setting yourself up for failure or disappointment. Sometimes setting smaller goals leading to your main goal can help! “I want to lose 3lbs this month” this can help you reach that larger weight loss goal by the end of the year.

Relevant – as in salient. The work you’re doing should contribute towards whatever goal you set for yourself. While that may seem obvious, it’s easy to find yourself having pushed hard in the wrong direction if you don’t do the necessary research. For example, if you set a goal of

making advancements in your fitness career, and you start studying for the Bar Exam, you will not have made any progress.

Time-Bound – set a deadline. While deadlines usually induce stress, by giving yourself a time limit you’ll be more urgent in chasing your goals! It's easy to fall victim to procrastination when you have no clear time to start, but by setting a time limit and lighting a fire you’ll be much more likely to start sooner rather than later!

Now that you’re SMARTer…

Be sure to use these tips this new year when setting your goals. Let this year be the year that you carry out everything you set out to. And of course, if you have any questions or need any help setting SMART goals, come schedule an Exercise Prescription for free at the Fitness Center Desk! Have a wonderful 2026!

The holidays always bring a lot of fun, joy, and memories but they can also bring a lot of sugar crashes, mindless eating, and possible setbacks to our health and fitness goals. There are many reasons why trying to be mindful of what we’re eating around the holidays is important. One being energy management – you feel more energized when you take the time to include nutrient dense food alongside your favorite holiday dishes and treats. Second, you’re helping support your health and wellness goals – while enjoying yourself over the holidays is fine, making time to include foods that push us towards our goals and being more mindful of the things that could derail them is very important. Lastly, making sure to include foods with fiber and staying well hydrated will also aid in digestion and blood sugar regulation which are key components of our overall health.

Energy Maintenance

This time of year often includes work holiday parties, family gatherings, and many other events that make our schedule busy. Maintaining energy through what you eat can be a big help in not getting slowed down by all the holiday fun. There are a few ways to help make sure you feel great and enjoy yourself. One way to stay energized is to prioritize protein and fiber! Including things like fruit, veggies, nuts, and Greek yogurt or even making the switch to whole grain crackers are great ways to snack and enjoy with your health and fitness goals in mind by providing micronutrients and helping you stay fuller longer. Another way is to have emergency snacks with you – things like protein bars, dried fruit, or string cheese are a great way to prioritize your goals while being busy during the holiday season.

Staying On Track

Mindful, smart snacking is important in not deterring your health and fitness goals. While the actual holidays are typically only one to two days, we all know that the treats and festivities trickle all throughout December. One way to make sure that office holiday party doesn’t create a setback is slow, intentional eating. This allows you to be mindful about not only what you’re consuming but also helps you to take the time to listen to hunger cues that your body gives you. Another tip is to make healthy options seasonal and fun. Holiday fruits like oranges, pomegranates, and apples with cinnamon help make things festive but keep you right on track through New Years.

Overall, Health and Longevity

Your hydration and digestion are a huge component of not only succeeding in your health and fitness goals but in your overall longevity. Prioritizing water/herbal tea at your holiday events is going to keep you feeling well overall but also helps you be more mindful and make better choices once the sweets come out. Practicing portion awareness and fiber will help keep your digestive system regulated and help prevent bloating/inflammation as well. Placing snacks on a napkin or a small plate will help keep you from grazing and feeling sluggish/bloated later and consuming snacks like whole grain crackers, veggies, fruits, and nuts will also help regulate your blood sugar as well.

We all love a treat here and there through the holidays but by prioritizing good options, hydration, and setting ourselves up to have success in the chaos of the season is what will help us to wake up still feeling healthy, energized and moving towards our goals this season

We live in a world full of chaos, endless information, and never-ending to-do lists. It’s easy for our minds and bodies to become overwhelmed and fall into unhealthy coping habits. This is where mindfulness becomes so important. Mindfulness isn’t just quiet reflection—it’s the practice of staying present in the moment and taking time to reflect, reset, and recharge.

Less Stress, More Balance

Mindfulness helps your brain slow down and process the flood of information you take in every day. By pausing and focusing on your breath, you ground yourself and give your mind space to respond rather than react.

When you’re in “fight or flight,” it’s easy to rush to a solution without considering all your options. Staying present can lower tension, improve emotional balance, and give you greater mental clarity. Over time, this helps preserve your energy instead of draining it through constant stress responses.

Better Sleep

Do you struggle to unwind at night or replay everything you wish you had done differently? Mindfulness can calm racing thoughts and relax your body, making it easier to fall—and stay—asleep.

This leads to more energy, improved productivity, and greater presence throughout your day. Even a few minutes of mindful breathing before bed can help reset your nervous system and quiet those loud thoughts so you can rest fully.

Healthier Eating Habits

Mindfulness can also reshape your eating patterns. When you slow down and eat with intention, you’re less likely to overeat or grab less-nutritious choices out of habit. Paying attention to hunger cues helps you stop when you’re satisfied and choose foods that truly nourish your body.

How Can You Be More Mindful?

Mindfulness doesn’t have to look like the movie version of sitting cross-legged on the floor. It can be as simple as slowing down, grounding yourself with a few deep breaths, and giving yourself an extra moment before reacting.

Humans naturally react quickly, but that split second of pause helps break the cycle of stress-driven decisions. If you’re unsure where to start, try joining a yoga class here at NIFS. It provides dedicated time each week to reset your mindset, build awareness, and get back on track.

Mindfulness is a simple yet powerful tool that can reduce stress, improve sleep, and support healthier habits. With a few intentional pauses throughout your day, you can create more balance, clarity, and calm in your life.

Colder, drier air, less sunlight, more time spent indoors, increased holiday travel, and more mixing and mingling all contribute to rising rates of illness in the winter months. While no single food or supplement can prevent or treat illness, a balanced diet with the right combination of key nutrients can support a healthy immune system—making it easier for your body to fight off illness and infection.

A food-first approach is recommended when it comes to obtaining these nutrients. This means focusing on whole foods as your primary source rather than relying heavily on supplements. Below are several key nutrients for maintaining a healthy immune system this winter and the foods in which they can be found.

Vitamin C

Vitamin C is a well-established immune-supporting nutrient. It serves as an antioxidant, helping fight off cellular damage that can make cells more susceptible to illness and infection. It also supports the function of phagocytes, the cells that “eat” pathogens.

Most fruits and vegetables contain vitamin C, but seasonal quality can vary this time of year. It can be helpful to choose those that are in season, such as citrus fruits (oranges, clementines, grapefruits) and their juices, pomegranates, kiwis, bell peppers, and leafy greens like kale, Brussels sprouts, broccoli, and cabbage. Frozen fruits are also a great option, as they are typically picked at peak ripeness and remain just as nutritious as fresh varieties.

Vitamin D

Vitamin D helps activate white blood cells that detect and destroy pathogens. Without adequate vitamin D, these cells are not as effective. Sunlight exposure contributes significantly to vitamin D production, but during the winter months, sunlight and time spent outdoors decrease—leading to lower natural production. Vitamin D is also found naturally in very few foods, so unless you’re intentional about including these foods regularly, you may fall short.

Vitamin D is primarily found in fortified dairy products and dairy alternatives (almond, soy, coconut), fatty fish (salmon, mackerel, sardines, anchovies), egg yolks, and mushrooms exposed to sunlight. If you don’t consume several servings of these foods on a regular basis, your physician can order a blood test to determine whether your levels are adequate and if a supplement is indicated.

Zinc

Zinc plays an important role in the normal development and function of immune cells. It may also help inhibit the replication of certain viruses and bacteria, potentially shortening the length of infection. Zinc is best absorbed through animal sources such as beef, pork, turkey, seafood (oysters, crab, shrimp, sardines), eggs, and dairy products. It can also be found in plant sources, including seeds (pumpkin, hemp, chia), nuts (cashews, almonds, peanuts), beans, lentils, and whole grains.

No one supplement or food can prevent or treat illness, and diet is only one part of the equation. To further reduce your chances of getting sick this winter, remember to wash your hands regularly, sanitize frequently touched surfaces, cover your coughs, and stay well hydrated and well rested.

By focusing on nutrient-dense foods and simple daily habits, you’ll give your immune system the support it needs all season long.

Protein is one of the essential macronutrients the body needs. Because the body cannot produce it on its own, we must acquire protein through our diet. It plays a critical role in muscle repair, immunity, and satiety—making it an important part of daily nutrition.

Muscle Repair

Exercise breaks down muscle tissue, creating microscopic tears. Amino acids from the protein you consume help repair and rebuild this tissue, leading to stronger muscles over time. Without adequate protein intake, the repair process becomes inefficient and may limit muscle growth.

Immunity

Your immune system depends heavily on protein. Immune cells—such as white blood cells and antibodies—are built using amino acids. Without enough protein, your body produces fewer of these protective cells, increasing your susceptibility to illness.

Satiation

Protein also helps regulate appetite. When you’re hungry, your body releases the hormone ghrelin, signaling the need to eat. Eating protein reduces ghrelin levels and increases hormones like GLP-1 and peptide YY, which promote fullness.

Protein also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it. This can help reduce cravings and prevent overeating.

Snack Ideas

Getting enough protein isn’t always easy—especially with fast-paced schedules. Here are some convenient, protein-rich snack and meal ideas to help you meet your goals.

• Greek yogurt parfait: Combine Greek yogurt, berries, and granola for a quick, portable option that supports your nutrition needs.
• Tuna options: A tuna wrap or tuna with whole-grain crackers provides a lean, high-quality protein source that fuels a busy day.

Vegetarian Options

For those following a vegetarian diet, a quinoa bowl is an excellent base. Quinoa is a complete protein, offering all essential amino acids. Lentil soup or lentil salad are also great plant-based sources of protein and fiber.

Athletes

Athletes engaged in intense training need consistent protein intake for proper recovery. A classic chicken-and-rice meal offers lean protein and complex carbohydrates for sustained energy. When time is limited, a high-quality protein shake can be a convenient way to meet daily needs. Visit a local nutrition store to find a mix that aligns with your goals.

While meeting nutrition needs can be challenging, ensuring your body gets enough protein is essential for performance, recovery, and overall wellbeing. Incorporating protein-rich foods into your daily routine can support muscle repair, strengthen your immune system, and help maintain a balanced, satisfying diet.

Thanksgiving is, in my opinion, the best holiday of the year. Theres no better way to express your love and care for someone than to make them a delicious meal and consume the delicious meal they made for you. Pair that with the added prospect of family members coming together from all over, and you’ve got great times waiting to happen. But sometimes love hurts, and on Thanksgiving that hurt takes the form of caloric surplus and post-meal shame. To prevent that, here are a few tips to help you enjoy the holiday to its fullest, free of any guilt:

Tip 1: Save some for later!

If you’re anything like me, you get choice-paralysis as soon as you see the food table. Seeing it all spread out at once gets your mouth watering, and you can’t decide what you want to eat first. But then, your family members start getting their food, and you go from not knowing what you want to indiscriminately stacking food on your plate to avoid FOMO. Instead, return to the table after everyone has gotten their firsts, and get your seconds and thirds to take home! Not only will this prevent you from frantically gorging yourself the day of, but you’ll have secured meals for the following days as well. Why go through the trouble of meal prepping if you can just let your family do it for you? Work smarter, not harder!

Tip 2: Squeeze in a workout!

If you know without a doubt that you’re going to stuff yourself, a good way to stay in a healthy calorie range for the day is by doing some exercise beforehand. For many, Thanksgiving Races and Turkey Trots are becoming an important part of their Thanksgiving ritual. But even if you’re not a big fan of running, or that’s too intense for you, anything is better than nothing! Whether it's doing some core on your floor before you head to your meeting spot, or getting a full pre-meal pump, starting off at a caloric deficit will make you feel less like you’re shamefully stuffing your face, and more like you’re refueling after a hard day's work!

Tip 3: Fill up on the good stuff!

If you can’t fit in a workout beforehand, and you’re fully committed to eating everything in sight, you can still make it count by making sure you’re filling up on your important macros and vitamins BEFORE you hit the dessert table! For good sources of protein, turkey and ham are great options. For essential fats, ask family members to cook with oils that include monosaturated fats, such as olive oil. And for some solid carbs, you can eat potatoes, or if you want to grey the line between dessert and regular food while getting what you need, sweet potato casserole. As far as vitamins and minerals are concerned, don’t forget to load up on greens and green bean casserole to fully balance your food pyramid.

Hopefully by keeping these tips in mind, you’ll be able to enjoy your Thanksgiving meal this year without any looming guilt or stress, and you can fully concentrate on your angst arguing with your in-laws. Remember as well that if you have any questions about fitness or nutrition that you need answered, hit us up at the Fitness Center desk and we'll point you in the direction of many helpful resources! Have a lovely Thanksgiving!

A well-implemented mobility and recovery routine is crucial for your overall health, longevity, and the sustainability of your fitness routine. These practices help prevent muscle soreness and tightness while maintaining the pliability and strength of your joints and ligaments—ultimately allowing you to keep working hard in the gym.

Mobility, flexibility, and recovery also influence long-term health. A mobile, flexible body not only enhances movement during workouts but also supports your ability to perform daily activities as you age. In addition, flexibility work supports healthy blood flow throughout the body. At NIFS, we offer several classes and services designed to help you stay mobile, flexible, and well-recovered. Read about them below and why you should incorporate them into your routine!

Yoga and Stretch Classes

NIFS Yoga Levels One and Two, Fundamentals of Stretching, and CIRCL Mobility classes provide accessible ways to integrate mobility, recovery, and mindfulness into your life.

Yoga allows you to slow down your movement patterns, focus on your breath, and tune in to what your body feels in each pose. It is also a safe, low-impact form of movement that remains beneficial as we age.

Stretch classes help alleviate and prevent muscle soreness while maintaining joint and ligament health—both essential for sustaining any fitness routine long term. The static and dynamic stretching in these classes encourages mindfulness and deeper breathing.

Whether you’re a high-level athlete or simply want to move more comfortably throughout your day, adding yoga or stretch classes to your routine will support healthier joints, improved flexibility, and better muscle recovery.

Functional Movement Screen and One-on-One Assisted Stretching

A Functional Movement Screen (FMS) can reveal muscle or joint imbalances that may be affecting your movement quality or efficiency. Identifying these imbalances early not only enhances your current exercise routine but also supports healthy movement as you age.

If you’re unsure where to begin, one-on-one assisted stretching is a great option. This personalized service benefits both the aging adult hoping to stay mobile and independent, and the marathon runner training for a new PR. Assisted stretching targets specific muscles without placing strain on your body, allowing for deeper, more effective, and mindful stretching.

Both of these services are valuable tools for any individual looking to improve performance, mobility, and overall quality of life.

A consistent routine of mobility, flexibility, and recovery is one of the most important investments you can make in your long-term health. NIFS offers a variety of classes and services to help you move better, feel better, and age well—no matter your fitness level.

It's not too late to participate in our Mindful November program! Be sure to complete each week’s prompt and grab a punch card. Attend your favorite yoga or stretch classes for a chance to win your own 60-minute assisted stretching session.

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.