NIFS Healthy Living Blog

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.

Intuitive eating is the practice of eating in response to your body’s internal hunger and fullness cues, rather than external cues, such as environmental or social triggers that prompt eating behaviors, regardless of true hunger or fullness levels. In today’s society, it is especially difficult to eat intuitively as we are near constantly being bombarded with messaging that tells us what we should or shouldn’t eat and that labels foods as “good” or “bad.” Overtime, as the mind and body become used to ignoring hunger signals, the cues begin to fade and are more and more difficult to notice or may only be noticed when the body is in an extreme, ravenous state, which is likely to lead to overeating, which is then followed by feelings of guilt and desire to restrict based on external cues and continued ignoring of internal hunger cues. For many, the body must be reconditioned, starting with reconnecting with your biological hunger cues. Here’s how to start:

1. Start paying attention to how your body signifies hunger.

The most common and well-known symptoms of hunger include stomach grumbling or growing/gurgling noises; however, hunger may also present as feelings of fatigue or irritability, lightheadedness, and occasionally, with prolonged hunger, even nausea.

2. Before each meal/snack - rank your hunger/fullness on a scale of 0-10. Consider why you are eating - is it for internal reasons or external?

0: Primal hunger - intense and very urgent, may be painful

1: Anxious to eat, ravenous and irritable

2: Very hungry, looking forward to a hearty meal or snack

3: Ready to eat, but no urgency; “polite” hunger

4: Subtle hunger, slightly empty feeling in the stomach

5: Neutral - neither hungry nor full

6: Emerging fullness

7: Comfortably full - satisfied and content

8: Full - not pleasant, but not unpleasant

9: Very full/too full (as if you need to unbutton pants or remove belt)

10: Uncomfortably, even painfully full. May feel nauseated.

3. Aim to eat a balanced meal or snack (protein + fiber + healthy fat) when hunger level is below a 5.

If you are feeling hungry, consider what foods will be most nourishing and what you may have lacked in previous meals (typically fiber or protein).

If you still have the desire to eat despite being >6 on the hunger scale, you may be mistaking true hunger for a different type of hunger, such as emotional hunger, or desire to eat to cope with uncomfortable feelings, or taste hunger, or a desire to eat based on taste or because a food sounds good. It’s OK to eat for taste or comfort on occasion, but for many, due to the years of prolonged suppression of natural hunger cues, practicing portion control in these settings becomes difficult, and overeating often occurs. In these instances, consider other ways to cope with boredom or stimulate the senses that don’t involve food, such as taking a walk, reading a book, calling a friend, lighting a candle, or putting on lotion.

If you’re still struggling with the concept of intuitive eating, how to implement it, or how to identify true, physiological hunger vs emotional or taste hunger, consider reaching out to a dietician for support!

As the days grow shorter and temperatures drop, finding motivation to get to the gym can be tough. Between an increase in sickness, schedule changes, and chilly weather, it’s easy to lose your fitness rhythm. But sticking with your exercise routine during this time of year can actually help you feel better. Regular movement can boost your immunity, improve your mood, and increase your overall energy levels.

Boosted Immunity

As flu season starts to roll around, everyone starts to look for ways to stay healthy. What if I told you that getting into the gym can help? Exercising regularly can improve body functions and blood flow. This improvement helps the body’s ability to create immune cells to help fight infection. By increasing blood flow, you can also help get the immune cells moving around the body more efficiently, which leads to a more effective immune system.

Improved Mood

Shorter days and colder temperatures are often accompanied by a drop in motivation and mood. This change is commonly referred to as Seasonal Affective Disorder (SAD). Regular exercise can help combat these winter blues by boosting the body’s natural feel-good chemicals. Physical activity releases endorphins, sometimes called the “hope molecule,” which play a big role in improving mood and reducing stress. Even a short walk or light workout can help lift your spirits and make the darker months feel a little brighter.

Increased Energy

Exposure to the sun can help increase energy within the body through multiple mechanisms, but due to shorter days and colder weather, it can be difficult to find time outside. By staying active, you can help fight this drop in energy. Regular physical activity can increase the efficiency of the heart and lungs, which helps the body deliver oxygen and nutrients to its cells, leading to more efficient energy expenditure overall. On a cellular level, physical activity can also be associated with an increase in mitochondria, which leads to more energy production.

Tips for Staying Active

Finding the motivation to stay active as the seasons change can be difficult, so here are a few tips to help keep you moving:

Set Goals

It’s hard to find motivation to do anything if you don’t know where to start. It’s easier to keep going when you know you’re working on something. By setting goals, you give yourself a target and direction for your fitness journey which can help improve motivation and consistency. When creating your goals, use the S.M.A.R.T. method.

• S = Specific: Define exactly what you want to achieve.

• M = Measurable: Track your progress so you can see how far you’ve come.

• A = Achievable: Keep goals realistic to avoid burnout or frustration.

• R = Relevant: Make sure your goals align with your personal fitness priorities.

• T = Time-bound: Give yourself a deadline to stay accountable and consistent.

Start small to help you gain momentum. Then, as you progress, your goals can progress as well. If you are struggling to set goals, ask a Health Fitness Specialist about scheduling a Strategy Session to help get you started.

Create a Plan

By creating a structured schedule and workout plan, you can remove some of the stress of staying active. Planning your workouts and schedule can create a routine to ensure you stay active. Whether that plan includes a full, 60-minute workout, or just something as basic as walking on the treadmill, a plan will help you stay consistent with your physical activity. If you struggle with creating your own plan, speak to a Health Fitness Specialist here at NIFS about an Exercise Prescription or Personal Training.

Find a Workout Buddy

When working out alone, it’s easy to convince yourself that you can skip the gym. Having a workout partner can create some accountability to help motivate you to stay consistent. Try to find someone with similar goals that you enjoy being around and helping each other stay active as winter approaches. If you can’t find someone to work out with, try joining a fitness class. Here at NIFS we offer a wide variety of classes to all members for free. Ask a Health Fitness Specialist about our Class Schedule and how to sign up.

Although it can be a challenge to stay active as the weather changes, your body and mind will thank you for keeping up the effort. By setting goals, creating a plan, and surrounding yourself with support, you can build consistency that carries you through every season.

Weightlifting and resistance training are often associated with the “gym bro” or “jock” stereotype, as if the benefits only apply to people chasing new personal records or aesthetic goals. Because of that mindset, some might find it surprising to see an older adult in the weight room. If not to build muscle or break performance barriers, what’s the point? Wouldn’t it be dangerous for someone in their 50s, 60s, or beyond to lift weights? Surely nothing good could come from someone “older” picking up heavy objects regularly, right?

Well readers, it’s time to rethink that line of thought! For aging adults, resistance training offers tremendous benefits that go far beyond bigger muscles or smaller numbers on the scale. Here are a few reasons why lifting weights can be one of the best things you do for your long-term health.

Lifting Weights Builds Balance and Stability

According to the CDC, roughly 14 million older adults in the U.S. experience a fall each year—that’s about one in four adults over 65. Even more concerning, around 40,000 of those falls result in death. The good news? Many of these accidents are preventable.

A consistent strength training routine helps build the muscle needed to improve balance, coordination, and mobility. Stronger legs, hips, and core muscles stabilize your body and reduce your risk of falling in the first place. And if you do lose your balance, those same muscles can help you recover faster and minimize injury. With that confidence, you can move more freely and enjoy an active lifestyle without the constant fear of taking a tumble.

Strength Training Supports Independence

My grandmother has never been a fan of exercise. Because of that, she’s had to make some big adjustments as she’s gotten older. She struggles with walking and now has a live-in nurse to help her with daily activities. When she does get around, she uses a walker that she absolutely despises.

After some convincing, I finally got her to start doing simple upper-body exercises with resistance bands. She’s not thrilled about the soreness, but she can’t stop talking about how much lighter and easier her arms feel when she moves. As happy as I am to see her progress, I can’t help but think how much more freedom she might have if she had started sooner.

Let her story serve as a lesson: staying consistent with strength training helps preserve your independence. By maintaining muscle strength and joint stability, you’ll be better equipped to handle everyday tasks—like carrying groceries, getting up from a chair, or going for a walk—on your own terms.

If You Don’t Use It, You’ll Lose It

Here’s a fitness term worth knowing: sarcopenia—the gradual loss of muscle mass that occurs naturally as we age. It typically begins around age 60 but can start earlier in those who are physically inactive. Sarcopenia can lead to weakness, fatigue, and an increased risk of falls or injury. In some cases, it’s paired with obesity (known as sarcopenic obesity), which combines the challenges of excess body weight and muscle loss.

The good news is that this process isn’t inevitable. Regular resistance training can slow down or even reverse age-related muscle loss. By strengthening your muscles, you’re not just improving your physical appearance—you’re protecting your mobility, balance, and quality of life.

Start Your Strength Journey Today

It’s never too late to start building strength. Whether you’re new to fitness or returning after a break, even small steps make a big difference. Stop by the fitness center desk today for your free workout program and learn how you can safely begin your journey toward a stronger, more confident you—at any age.

When you hear the phrase “speed training,” it’s easy to picture elite athletes—sprinters blasting off the line or pros flying down the field. But speed training isn’t reserved for them. Anyone can benefit from learning to move more efficiently, react faster, and generate more power. In fact, adding a little speed work to your weekly routine can help you feel stronger, more coordinated, and more confident in your movement—whether you’re running, lifting, or chasing your kids around the yard.

What Is Speed Training?

Although speed training is most often used to improve athletic performance, it’s more than just running fast. It’s a structured way of teaching your body how to move quickly, efficiently, and under control. At its roots, speed training combines technique, strength, and cognition to help you generate force rapidly and apply it in the right direction, a skillset valuable in any physical activity.

A few key concepts to consider in the realm of speed training:

• Rate of Force Development (RFD): A useful metric that measures the production of maximal force in a minimal amount of time.
• Acceleration: Building and developing speed, from a moving or stationary start position.
• Impulse: The ability to turn strength into speed through the rapid application of the force your body can produce.
• Mechanics: The technical side of movement, like stride length, stride frequency, and posture.

While these principles might sound like they belong solely in sports performance, they have direct benefits for everyday fitness. Improving your acceleration and agility doesn’t just matter on a soccer field or track. It can also help you move more confidently in the gym, in recreational exercise, or even in activities of daily living like climbing stairs or avoiding a misstep.

The Fundamentals of Speed Training

Speed training can be complex, but the fundamentals are straightforward. The goal is to train your body to produce more force in less time, which translates into faster, more efficient movement. A well-rounded approach combines physical strength, sharp cognitive skills, sound mechanics, and focused sprint work.

1. Strength & Power Training

Strength is your base. Classic lower-body exercises like squats, deadlifts, and lunges build the muscles that drive acceleration. To turn that strength into speed, add plyometric exercises—like bounding, jump squats, or box jumps. These movements train your muscles and nervous system to fire faster.

Try focusing on speed of movement during lifts (for example, standing up from a squat with controlled power). Over time, this helps your body produce force more explosively.

2. Perceptual-Cognitive Training

Speed isn’t just physical—it’s mental. In sports, athletes constantly react to changing environments. You can train that same skill by practicing reactive drills—for example, sprinting or changing direction based on a partner’s hand signal, color cue, or verbal command.

For everyday fitness, this type of training keeps your brain sharp while improving your body’s ability to move efficiently under pressure.

3. Mechanics & Technique

Good form equals free speed. Focusing on posture, stride rhythm, and arm drive helps prevent wasted effort. Incorporate simple drills like A-skips, B-skips, or wall drives to reinforce correct sprinting patterns.

Even if you’re not sprinting regularly, these drills improve coordination and lower injury risk by teaching your body to move more purposefully.

4. Sprint & Agility Work

This is where it all comes together. Short, explosive sprints, resisted runs, or cone agility drills develop quickness, deceleration, and control. Keep sessions brief, with generous rest, to maximize effort and recovery.

Whether you’re racing a friend or simply want to move with more precision, sprint and agility training builds the confidence to move faster—and safer—in everyday life.

Getting Started

If you’re new to this style of training, start small: add a few sprints at the end of a workout, or try a short plyometric circuit once a week. As you build confidence, you can progress to more structured programs.

Looking for guidance? Our trainers at NIFS can help you integrate speed training into your fitness routine in a safe, personalised way. Call us or book a free fitness assessment and exercise prescription at the track desk!