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!

As we head into the tail end of summer—whether you’re soaking up the sun by the pool or enjoying a cookout—your body is fighting an invisible battle against little molecules called free radicals. These unstable, highly reactive molecules are produced naturally in the body, but they’re also triggered by things like alcohol, tobacco smoke, and too much sun exposure. 

In small amounts, free radicals are part of your body’s defense system. But in excess, they can damage cells and may play a role in cancer, heart disease, stroke, arthritis, vision loss, and even brain conditions like Parkinson’s or Alzheimer’s disease. 

Here’s the good news: your diet can help. Antioxidants are compounds that protect against and neutralize free radicals. While they don’t slow down aging or guarantee longevity, they may reduce the risk of disease and support healthy aging. The best way to get antioxidants is through a balanced diet full of plant foods, rather than supplements. 

Here are some common antioxidants and where to find them: 

• Vitamin C – Supports the immune system and helps protect against cell damage. Found in citrus fruits, kiwis, mangoes, bell peppers, broccoli, spinach, and berries. 

• Vitamin E – Helps limit free-radical production. Found in plant oils (sunflower, safflower, corn, soybean), avocados, whole grains, nuts, and seeds. 

• Carotenoids (beta-carotene, lycopene, lutein) – Linked to cancer protection and eye health. Found in colorful fruits and veggies like sweet potatoes, carrots, pumpkins, tomatoes, watermelon, apricots, and leafy greens. 

• Flavonoids (anthocyanins, catechins) – Support heart and brain health. Found in onions, garlic, leafy greens, green tea, and cocoa. (Red wine contains flavonoids too, but alcohol itself creates free radicals, so it’s not the best source.) 

You don’t need to overhaul your diet to get more antioxidants—just focus on variety. A colorful plate filled with fruits, vegetables, nuts, and whole grains is one of the simplest ways to give your body the support it needs for healthy aging. Small, consistent choices today can add up to a stronger, healthier tomorrow. 

Back-to-school season is a great time for a fresh start - whether you’re a student, parent, or both! However, as your schedule changes and so does the season, there are many obstacles to getting or staying on track when it comes to your nutrition, exercise and other health-related goals. From having to wake up earlier to help the kids get ready for school to having to stay up late to complete school assignments, many factors can disrupt your usual eating, sleeping, or exercising routines. To stay ahead of these disruptions, the best strategy is to have a plan. Begin thinking about how the change to your schedule may require you to adjust your eating or exercise routines. Does the start of the school year mean you will have to get up earlier to get your workout in before you see the kids off to school? Will a late-night class or evening sports practice interfere with your usual dinner routine? If so, what adjustments need to be made to help you stay on track?

Adjustments to Meal Times 

Does waking up earlier to take the kids to school mean you will be eating an earlier breakfast? And does eating an earlier breakfast mean you will be hungrier come lunch time? Will a late night class or an after-school activity/sports practice require you to eat on the go? These are some questions to consider as you prepare to adjust to your new routine. Regardless, aim to prioritize at least 3 well-rounded meals and 1-2 snacks every 3-4 hours each day, if your schedule allows, and opt for a good source of protein and fiber with each to aid in satiety. If you must eat on the go, consider options that you can prepare ahead of time and that will stay fresh in an insulated bag with a cold pack, such as yogurt or cottage cheese cups, whole fruit (oranges, apples, bananas), sandwiches or wraps, mason jar salads, pasta salads, granola bars, protein bars or shakes, trail mix, string cheese, etc. Additionally, if evening hours are too busy for meal prep, consider batch-cooking, meal-prepping or using an instantpot/crockpot so dinner is ready ahead of time. 

Adjustments to Exercise Routine 

Similarly to your eating routine, consider what changes must be made to maintain your exercise goals or if your exercise goals need to be reevaluated. Ask yourself: when can I realistically fit exercise/activity into my new routine/schedule? Do I need to make adjustments to the frequency or length of my activities? Are there other ways I can be active if my schedule doesn’t allow for structured exercise? For example - park the car further away from the store/office, take 5 minute breaks periodically between assignments or work tasks to get some 

steps in, take the stairs rather than the elevator, etc). Avoid going home between classes/dropping the kids off and going to the gym to prevent distractions that may interfere with your ability to get to the gym. For some, viewing exercise into your routine as if it is an appointment, class or other work obligation can be helpful. 

Adjustments to Sleeping Routine 

It is likely that a change to your routine will also impact your sleeping habits. Does your caffeine consumption increase during the school year, making it harder to fall asleep at night? Or does your school schedule vary on a day to day basis (i.e classes at 8 AM on Mondays and Wednesdays, but not until 11 AM on Tuesdays and Thursdays), making it difficult to maintain a consistent routine? Poor sleeping habits may impact your ability to eat right, exercise, and stay on track. If you know you’ll have to start getting up earlier each day in a few weeks when classes start, begin waking up a few minutes earlier each day to give your body time to adjust so the first few days aren’t as much of a shock to your system. Additionally, aim to maintain a similar sleeping routine each night, regardless of whether or not it is a “school night” to help regulate your circadian rhythm. 

While the back-to-school season can bring a lot of changes to your daily routine, being aware of those shifts and planning ahead can help you stay on track with your health goals. Whether it’s adjusting your meal times, finding new ways to fit in exercise, or working toward a more consistent sleep schedule, small changes can go a long way in keeping you energized and focused throughout the semester. Take time now to think through your new routine and identify where a few simple adjustments can make things easier. With a little planning, you’ll be better prepared to handle the busy days ahead—without sacrificing your well-being.

The human body is like a car - it needs fuel to function, but instead of gas, we rely on calories from foods and beverages for energy.

Adequate energy is needed for all bodily processes, including essential functions like keeping your heart beating, your lungs breathing, and maintaining your body temperature within range, as well as other activities like day-to-day movement and structured exercise.

Carbohydrates are the body’s primary source of energy. Carbohydrates are found in fruits, vegetables, grains, beans, and many other foods. When consumed, the body converts carbohydrates to glucose, which is used immediately for energy or stored as glycogen for future use. If excessive energy is consumed, it is stored as fat to be burned later in the absence of energy from food.

Simple carbohydrates - or those without fiber-such as sugar-sweetened beverages like soda and juice, white and enriched grains, and highly processed foods that are rich in starches and sugars, are broken down quickly and provide a rapid increase in energy. When a diabetic experiences episodes of low blood sugar, it is recommended that the individual be given simple carbohydrates to rapidly bring their blood sugar levels back up to the normal range. However, if blood sugar levels are stable and blood glucose rises rapidly, a quick decline will also occur, which often results in fatigue, irritability, and a desire for a new “quick fix” of energy, leading you to crave and reach for more simple carbohydrates.

Complex carbohydrates - or fiber-containing carbohydrates- are broken down more slowly, which provides a steady supply of energy, which is why it is recommended to opt for complex carbohydrates more often than not. Complex carbohydrates include whole grains, such as 100% whole wheat bread, brown rice, quinoa, fruits and vegetables, beans, and legumes.

Pairing carbohydrates that lack fiber with a good source of protein, fat, or additional fiber can help delay the rapid peak and fall of blood sugar levels, aiding in more regulated energy release throughout the day. Eating a meal/snack that pairs carbohydrates + protein, healthy fat,s and fiber every ~3-4 hours is ideal for boosting and balancing energy levels throughout the day. To build a balanced meal, pick one item from each category below:

• Complex carbohydrate (ideally >3 grams fiber/serving):
  • 100% whole wheat bread, pasta, bagels, muffins, or tortillas
  • Brown rice, quinoa, bulgur, and other whole grains
  • Beans and legumes
  • Fruits and vegetables, especially those with skins and seeds intact
• Healthy fat:
  • Plant-based oils (avocado oil, olive oil)
  • Nuts - almonds, pistachios, walnuts, etc.
  • Seeds - flaxseed, chia seed, hemp seeds
  • Nut butters ○ Avocados
  • Fatty fish
•  Protein:
  • Lean beef or pork
  • Chicken
  • Fish/seafood
  • Eggs
  • Low-fat dairy products (Greek yogurt, cottage cheese, milk)
  • Protein supplements - shakes, powders, bars, and other fortified foods

The benefits of strength training apply to individuals of all fitness levels, whether you're a professional athlete, a working adult, or an older adult looking to improve daily function and quality of life. Anyone can benefit from full-body strength training 2-3 days a week at moderate to high intensity for about 30 to 60 minutes. Here are several reasons why you should consider incorporating strength training into your weekly routine.

 Preventing Injury

Strength training can limit or get rid of muscular imbalances between muscles in the front and back of your body, as well as between the left and right sides. According to Steve Yoon, the Chief of Sports Medicine at Cedars Sinai, these imbalances can cause injury because when one muscle is weak, the other muscles around it must compensate for that weakness, which can put increased strain or load on them and increase your risk of injuring them. However, when you strength train, you are strengthening these weak muscles as well as the surrounding muscles which decreases the likelihood of injury. In addition, strengthening muscles around joints to keep them functioning properly and prevent injuries like sprains, strains, dislocations, and tears in your joints.

Boosting Metabolism

Having a higher metabolism can make it easier to maintain or lose weight, as your body burns more calories both at rest and during physical activity. Strength training, particularly weightlifting, helps build muscle. Increasing muscle mass boosts your metabolism because muscles require more energy to function and enable movement. As a result, having larger muscles forces your body to produce more energy, which in turn increases your metabolism. This makes it easier to achieve your goals without having to work as hard.

Improving Quality of Life

The effects of strength training can improve your mental health in addition to your physical health. The reason for this is when you exercise it releases chemicals in your brain called endorphins. These are referred to as the “feel good” chemicals because they are known to reduce pain, boost your mood, and can help decrease stress and anxiety. In addition, as stated by campuslivingvillages.com, strength training has been shown to release more endorphins than doing cardio. Working out also keeps your body feeling, working, and looking its best, which can improve your day-to-day mood.

 Maintaining Long-Term Health

Doing any weight bearing activities such as running or strength training improves your bone density and slows the decline of bone density over time, putting you at lower risks of fractures and osteoporosis into older age. Strength training specifically may also slow decline of muscle wasting as you get older, contributing to an improved quality of life so you can play with grandkids, be able to get in and out of bed easily and do all other activities of daily living easier and for longer.

Strength training provides numerous benefits, including injury prevention, boosted metabolism, and improved mental health, making it essential for individuals of all ages and fitness levels, which is why you should consider adding to your weekly fitness plan.

Figure out where to get started: Get a Free 30-min. Fitness Assessment with a Trainer

Why is it so Tough?

It’s that time of year where vacations, work, school, and even the sunshine dictate our schedule. After nearly 6 months of trying to attain New Year’s Resolutions, it can be hard to keep momentum with all of these variables influencing how we spend our time. Some may be on track to meet their goals, while others may have faced some adversity, or some haven’t set goals just yet. The good news is that January 1 is not the only day you can set goals – maybe today is the day for you!

What Can I Do?

Fortunately, there is a lot you can do! Below are just a few ways you can get on track to be the best version of yourself and improve your well-being!

Set New Goals

Like I said, we are not limited to our New Year’s resolutions. We should frequently look to improve or adjust our goals based on where we are. If a goal was met – Great! Push your boundaries a bit further. If a goal was not met – no worries! Adjust your goals to account for the season of life you are in this Summer. If you haven’t made a goal and don’t know where to start – we are here to help! Reach out to a staff member to maximize your fitness journey!

Sign Up for Events & Classes

Events offered by not only NIFS but also the community provide external sources of motivation to keep momentum high. By signing up for an event, you are essentially setting a goal of some level to participate in the event and perform to a certain degree, which is a great starting point to increase motivation.

Signing up for classes at NIFS is an excellent way to create accountability and establish consistency in your routine, while also taking the burden of programming off your shoulders and on our superb staff! Additionally, being part of the NIFS community in classes helps establish social support in your pursuit of fitness.

Incorporate Portable Exercise

Schedules can be demanding and dynamic at this point in the year. The best way to accommodate schedules is to utilize exercises that you can do anywhere! Bodyweight exercises are a great way to make your workout portable. Investing in a set of resistance bands can go a long way when you are traveling, which allow you to not only create variety in your training but also provide a high enough training stimulus to create gains!

Go Outside!

This is another great way to make your exercises portable and enjoyable! It can be hard to go inside the gym when the weather is beautiful, so why not take the gym outside?! Combining the methods in the previous section with outdoor activity can be an easy way to boost exercise enjoyment and get your daily dose of Vitamin D. Try our Free Fitness in the Park on Tuesday and Thursday at noon this summer at White River State Park.

Momentum is hard to keep during the Summer, but there are easily implementable methods to keep it up. Try setting new goals, sign up for events or classes, make your training portable, and go outside! If you need any help, our staff is well-equipped to provide guidance in your pursuit of health and wellness!

Learn more about our services and opportunities at NIFS.

Vacations are all about relaxing, unwinding, exploring and trying new things - including food! However, when your goal is to eat healthier, vacation can be a major obstacle. Food is often used to resolve airport and road trip boredom and many of us fall victim to the “vacation mindset” - or using vacation as an excuse to go off the rails and overindulge. To stay on track without sacrificing your happiness, incorporate the following:

Plan Ahead

First things first, have a plan! Do some research ahead of time to determine what your options are for eating - will you eat most of your meals out, or will your accommodations have a kitchen or kitchenette for preparing meals at home? If eating out, scout for local options with healthier choices, such as fresh seafood, grilled cuts of meat, and plant-based dishes. If you have a kitchen, consider grocery shopping when you arrive so you have healthy staples and snacks on hand to help reduce the frequency of eating out, as restaurant meals are often higher in calories, fat, and salt.

Stick to the 80/20 Rule

While 100% of vacation should be enjoyable, it shouldn’t all be spent indulging. Aim for balance by practicing the 80/20 rule where you eat well and stick to your routine about 80% of the time, while saving the other 20% for treats and indulgences. Avoiding an “all or nothing” mindset and allowing yourself to enjoy the foods you want can prevent guilt and ultimately overeating or the urge to binge.

Splurge Wisely

When you do decide to splurge, don’t double down. For example, if you’re going for a hearty dinner, perhaps skip the appetizers, desserts and/or calorie-containing beverages like sodas, juices, and alcoholic beverages. Keep in mind that common vacation beverages like margaritas, pina coladas and daquiris can have up to 500 calories per drink!

Move More

Exploring your destination on foot is a great way to stay active and experience local culture. Try a walking tour or see the city via a bike. Keep your body moving throughout the day with fun physical activities such as kayaking, beach volleyball, paddle boarding or snorkeling. If possible, choose accommodations with a fitness center or pack your own gear (resistance bands, yoga mat, etc).

Heading Home

If you slip up and overindulge, don’t beat yourself up. Instead, focus on the fun you had, the memories you made, and your plan for getting back on track and setting yourself up for success when you return from your trip. Avoid trying to restrict yourself to compensate for overindulging, as this will only contribute to the “binge-restrict” cycle that many of us fall susceptible to.

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!

There’s nothing better than an open water swim on a warm, sunny day, and those days are right around the corner. Here are a few simple tips to help you make the most of your open water experience, both safely and effectively.

Swim in familiar waters.

If it’s your first time swimming in a new area, don’t go alone. Always bring someone with you. Unfamiliar waters can be unpredictable. Weather conditions can change quickly, and waves can make it challenging to return to shore.

Bring a buddy, even if you're swimming solo.

If you’re heading out alone, ask a friend to kayak or paddleboard alongside you. Not only does this give them a great workout, but it also provides you with extra support in case you get tired. They can serve as a mobile marker to chase and even hold your hydration, like a carrot in front of a horse.

Stay in designated swimming areas.

If there’s a lifeguard present, be sure to swim where they can see you. In quieter areas, don’t hesitate to ask the guard to keep a closer eye on you, especially if it’s your first time at that location. If the water is crowded with recreational swimmers, stick to drills to avoid collisions.

Use safety gear.

Consider using a SWIM IT device that straps to your leg. It’s designed to provide an added level of safety and peace of mind if something goes wrong in the water. You can find them on Amazon or through other swim safety gear providers.

Watch the weather.

If the weather turns and waves pick up, don’t push it. Head toward the shore and call it a day. It’s always better to swim another time than to risk your safety in rough conditions.

Open water swimming can be one of the most rewarding workouts, but safety always comes first. Take the right precautions so you can enjoy every opportunity the warm weather brings.

Ready to take open water swimming to a new level?
Join our Sprint Triathlon Training Program and build your endurance, confidence, and technique in and out of the water. Whether you're just starting out or looking to improve your performance, our program includes guided workouts at Eagle Creek Park, NIFS, the IUI Natatorium, and open water swim locations. Let us help you go the distance—safely and successfully.

Parkinson’s Disease is a chronic neurological disorder that often causes muscle tremors, rigidity, balance issues, and loss of muscular control. For individuals living with this condition, maintaining a regular fitness routine is important—but equally important is incorporating mobility work into their daily lives. Mobility helps reduce the impact of these symptoms and supports success in both everyday activities and exercise routines.

Stretching is one of the most effective ways to promote mobility. It helps lengthen tight muscles and increases the range of motion in the joints. By decreasing stiffness and improving flexibility, individuals with Parkinson’s can more easily complete daily tasks and maintain a consistent fitness routine, ultimately enhancing their overall quality of life.

There are three main types of stretching that can benefit individuals with Parkinson’s: static, dynamic, and assisted stretching.

Static and Dynamic Stretching
Static stretching involves holding a position for a period of time without movement. It’s a safe and effective way to gently increase flexibility and is an excellent starting point for many individuals. Examples include a seated hamstring stretch, a wall calf stretch, or a gentle neck stretch. These stretches can be done independently and are generally low risk, making them ideal for people with balance concerns.

Dynamic stretching, on the other hand, involves controlled movement through a range of motion. These stretches are great for warming up the muscles and preparing the body for physical activity. Examples include bodyweight squats, modified push-ups, or resistance band movements. Like static stretches, dynamic stretches can be performed independently and can help improve functional mobility.

Assisted Stretching
While self-directed stretching is important, assisted stretching can have the most significant impact on mobility and joint health. This type of stretching is performed by a certified practitioner and often involves techniques like proprioceptive neuromuscular facilitation (PNF). PNF includes cycles of contracting and relaxing muscles, which not only helps lengthen the muscles but also improves the fascia and overall joint function. Additionally, this kind of guided movement helps activate areas of the brain associated with muscle control—an important benefit for individuals with Parkinson’s.