NIFS Healthy Living Blog

As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

• Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
• Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
• Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!

We all know regular exercise is great for your heart and overall health, but what does that actually mean? The truth is, the benefits of exercise can start almost immediately, and your body continues to adapt over time as you stick to your routine. The key is consistency: finding an exercise routine that works for you and maintaining it. If you stop exercising, your body can lose the adaptations it worked hard to achieve.

What Am I At Risk For?

Many people don’t realize they’re at risk for cardiovascular disease until it’s too late. These risks often remain hidden because we can’t physically see them. However, the American College of Sports Medicine (ACSM) has identified a set of risk factors to watch for. Some, like age and family history, can’t be changed, but others can be improved through lifestyle choices like exercise.

Non-Changeable Risk Factors

• *Age: Men over 45 and women over 55 are at increased risk.
• *Family history: If a male family member had a heart attack or heart surgery before age 55—or a female family member before age 65—you may have a higher risk.

Changeable Risk Factors

• Smoking: Current smokers or those who quit within the past six months.
• Physical inactivity: Not meeting the recommended 150-300 minutes of moderate exercise or 75-150 minutes of vigorous exercise per week.
• BMI (Body Mass Index): A BMI over 30 increases your risk.
• Blood pressure: Resting blood pressure greater than 130/80 mmHg.
• Cholesterol levels: LDL >130 mg/dL, HDL <40 mg/dL, or total cholesterol >200 mg/dL.
• Blood sugar levels: Fasting blood sugar >100 mg/dL or A1C >5.7%.

Items with a (*) are beyond your control, but the rest can be improved through regular exercise and healthy habits. These measurements require testing by a medical professional, like your primary care physician (PCP).

What Are the Benefits of Exercise?

Let’s break down how regular physical activity can positively affect the changeable risk factors:

Smoking

It’s well known that smoking is harmful to your health. While exercise can’t undo the damage caused by smoking, it can help curb cravings and support efforts to quit. For additional resources, talk to your doctor about strategies and options.

Physical Inactivity

Being physically inactive can lead to other risk factors worsening over time. Incorporating regular exercise, even in small amounts, can make a big difference. Avoid sitting for long periods, and aim to move more throughout the day. Every step counts!

BMI

Weight loss doesn’t have to be complicated. At its core, it’s about calories in vs. calories out. When you start exercising while maintaining your current calorie intake, your body begins burning excess calories, which can lead to weight loss. Over time, this reduces your BMI. If you’re curious about how many calories you should consume, schedule a Resting Metabolic Rate test with a health fitness specialist.

Blood Pressure

Ideally, resting blood pressure should be below 120/70 mmHg. During exercise, your heart works harder, and blood pressure rises temporarily. However, after exercise, your heart rate slows and your blood vessels relax, which lowers your blood pressure below its pre-exercise level. Over time, this adaptation helps your body maintain a healthier resting blood pressure.

Cholesterol

Exercise improves cholesterol by lowering the “bad” LDL cholesterol that clogs arteries and raising the “good” HDL cholesterol that helps clear LDL. Your body also uses cholesterol for energy during exercise instead of storing it. Pairing exercise with a heart-healthy diet amplifies these benefits. If you have questions about your diet, our registered dietitians are here to help.

Blood Sugar

Our body breaks down food into sugar, which is stored in the muscles and bloodstream. Exercise helps regulate this process by using excess blood sugar for energy, which improves insulin sensitivity and lowers resting blood sugar levels. Diet also plays a significant role, so consider meeting with a dietitian for personalized advice.

Where Do I Start?

Research consistently shows that exercising 150-300 minutes per week at moderate intensity (or 75-150 minutes per week at vigorous intensity) significantly reduces risk factors and benefits heart health.

Keep in mind that exercise intensity is unique to each person based on their fitness level. Working with a health fitness specialist ensures you’re exercising safely and effectively for your needs. Stop by the Track Desk to schedule your free strategy session and personalized workout program today!

Exercise is an excellent way to complement other heart-healthy habits, but it’s not a substitute for prescribed medications. Always consult your healthcare provider before starting a new exercise program.

Training Services and Personal Guidance

NIFS offers several services to help you take your fitness to the next level. Here’s how you can get started:

Schedule a free Strategy Session with one of our trainers to receive your free yearly BodPod and NIFS 3D scan. These assessments provide insights into your body fat percentage and measurements, helping you set realistic fitness goals. A trainer will explain your assessment results and use them to create a personalized workout program tailored to your needs. Your trainer will guide you through the initial workouts and provide ongoing accountability. After 6-8 weeks, you can update your program to stay motivated.

For one-on-one guidance, NIFS offers personal training sessions in 30- or 60-minute increments to ensure you stay on track. You can also enjoy closer guidance in a supportive group setting with Small Group and High-Intensity Interval Training, making your fitness journey more engaging and affordable.

Group Fitness Classes

Your NIFS membership includes unlimited access to our group fitness schedule! Join a variety of classes led by our expert coaches, including boxing, yoga, and Pilates. These classes cater to all fitness levels, making them perfect whether you’re discovering a new activity or enhancing your current routine. Working out in a group also adds a sense of community and extra motivation.

Specialty Training Programs

Looking to focus on a specific goal or event? Explore these exciting options:

The Mini Marathon Training Program offers a community-driven approach to race training. No matter your pace, you’ll find support to prepare for the big day. Launching in 2025, the Powerlifting Program is perfect for members who want to get stronger and master their squat, bench, and deadlift. The DEKA Training Program helps you conquer all 10 stations of this unique challenge with guidance from our training staff.

Our training staff and group fitness coaches are here to help you determine which services, classes, or programs best fit your needs. Meet with us, explore your options, and start achieving your fitness goals today!

Hope to see you soon!

Are you ready to take on the challenge of the Indy Mini Marathon or the 5K on May 3, 2025?

Whether you’re lacing up your running shoes for the first time or looking to beat your personal best, the NIFS Indy Mini Marathon and 5K Training Program is here to help you cross the finish line with confidence and a smile. As the director of this program, I’m thrilled to invite you to join our super fun and encouraging training journey—one designed to inspire, support, and transform your running experience.

The program kicks off on January 29, 2025, giving you ample time to prepare and peak just in time for race day.

Building a Community Through Running

Running may seem like a solo sport, but anyone who has trained with a group knows it’s so much more. When you join the NIFS Indy Mini Marathon and 5K Training Program, you become part of a vibrant and supportive running community. This group will become your cheering squad, your accountability partners, and your source of inspiration on tough days.

Training with others allows you to share victories, overcome challenges, and make connections that extend beyond the racecourse. The camaraderie within the group fosters a sense of belonging and motivates you to show up and give your best. Whether you’re tackling long runs, hill repeats, or recovery jogs, you’ll find that the power of community makes every step more meaningful. Plus, the friendships you’ll form along the way are just as rewarding as crossing the finish line.

The Power of Pace Leaders

One of the unique features of our training program is the presence of experienced pace leaders who guide each running group. These individuals bring not only their expertise but also their enthusiasm and dedication to help you succeed. Having a pace leader running alongside you is like having a personal coach and cheerleader rolled into one.

Pace leaders are there to help you stay on track, whether it’s maintaining a steady pace, offering tips on running form, or sharing insights on nutrition and recovery. They’re also invaluable when it comes to pushing you beyond your perceived limits. On days when motivation wanes, a pace leader’s encouragement can make all the difference. They’re not just leading—they’re empowering you to believe in your ability to achieve your goals.

Why Join Us?

Here are just a few reasons why our program stands out:

• Structured Training: Our program provides a comprehensive plan tailored to help you succeed in either the Mini Marathon or the 5K.
• Expert Guidance: With the support of our Health Fitness Specialists and experienced pace leaders, you’ll train smarter and safer.
• Community Spirit: You’ll be part of a welcoming and enthusiastic group that shares your passion for running.
• Fun Atmosphere: From group runs to post-workout high-fives, we make training enjoyable and memorable.

Don’t miss this opportunity to prepare for race day with confidence and camaraderie. Registration is now open, and we can’t wait to see you at our kickoff session. Together, we’ll conquer the miles, celebrate milestones, and create memories that last long after the finish line.

Let’s make this training season your best one yet! Join us today and get ready to run your way to success.

The Mental Health Perks of Cutting Back

Reducing screen time comes with big mental health benefits, especially in today’s world of constant connectivity and digital stimulation. Spending too much time in front of screens can lead to burnout, anxiety, and disrupted sleep. Our brains are often stuck processing an endless stream of information, which can leave us overstimulated and stressed.

By cutting back on screen time, we give our minds space to rest, process more effectively, and focus on the present moment. A digital detox can ease anxiety, boost your mood, and improve emotional well-being by allowing your brain to reset and reconnect with more meaningful activities. Less screen exposure can also lead to better sleep, reduced symptoms of depression, and sharper cognitive function—giving your mind the break it deserves.

How to Start Your Digital Detox

Starting a digital detox doesn’t have to be overwhelming. Simple steps can go a long way in cutting back on screen time and reducing its stress. Begin by setting aside screen-free hours each day—like during meals or before bed—to help your brain unwind. Over time, you can gradually increase these breaks as it becomes part of your routine.

Mindfulness or meditation is another great tool to help reduce the mental noise caused by digital distractions. Just 10-15 minutes a day of deep breathing, guided meditation, or even a walk outside without your phone can help you reconnect with the moment and feel more grounded. These intentional pauses can help bring a sense of calm and improve overall well-being.

Move Your Body, Not Your Scrolling Thumb

Physical activity is a great way to unplug and refresh. Yoga or group workouts, for example, not only improve physical health but also provide a mental reset by reducing anxiety and lifting your mood. Yoga fosters a mind-body connection, promoting relaxation and mindfulness through movement. Group workouts offer the added benefit of community and accountability, which can help combat feelings of isolation that sometimes come with too much screen time.

Whether it’s a yoga session, a nature walk, or a group fitness class with friends, these activities give you a chance to step away from the screen, clear your mind, and boost your physical and mental health.

Ready to give it a try? Your mind—and your well-being—will thank you. 

Ready to put down the phone? 
Try our new FREE program: PowerLifting with Shelby! Whether you're new to powerlifting or an experienced pro, you’ll have the chance to set new goals for the new year. Join us for the NIFS PowerLifting program starting January 20th. Click the link to register now!

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

Envision Your Best Self

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

Set SMART Goals

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

Goals should be:

• Specific: Clearly define what you want to achieve.

• Measurable: Include metrics to track progress.

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

• Relevant: Align them with your overall vision.

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

Turn Goals into Daily Actions

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

Address Barriers to Success

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

Celebrate Progress and Build Momentum

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

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

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

The holidays are a time of joy, celebration, and indulgence, but they can also disrupt our daily routines. Whether you’ve been traveling, enjoying family time, or indulging in festive foods, getting back into a fitness and nutrition routine can feel daunting. If you’re ready to refocus and regain your momentum, here are some practical tips to help you reset and thrive. 

Focus on Nutrition Basics 

Holiday treats are enjoyable, but now is the time to return to balanced eating. Start by incorporating more whole foods into your meals, such as lean proteins, fruits, vegetables, and whole grains. Meal prepping can also be a game-changer. Preparing your meals in advance ensures you have nourishing options ready when life gets busy. Once you’ve started nourishing your body with balanced meals, reintroducing regular physical activity can feel even more manageable and rewarding. 

Start with Small Steps 

After time away from your regular routine, it’s tempting to dive back in full force. However, starting small allows you to build mental wins that boost confidence and motivation. For example, committing to just a couple of gym sessions per week or taking a daily 15-minute walk can create a sense of accomplishment. These small victories lay the foundation for more ambitious goals, helping you gradually build momentum and reestablish healthy habits. 

Prioritize Consistency Over Intensity 

Consistency is the cornerstone of sustainable progress. Even if your workouts feel less intense than before, showing up regularly matters more. Consider scheduling your workouts as you would a class or meeting. Having a set time can help re-establish the habit and keep you accountable. 

Revisit Your Goals 

Use this post-holiday period as an opportunity to reflect on your fitness and health goals. Are they still aligned with your current priorities? If not, adjust them. Setting realistic and specific goals—like improving your squat strength, running a 5K, or simply feeling more energized—can reignite your motivation. 

Stay Hydrated and Rested 

Hydration and sleep are often overlooked but are crucial for recovery and performance. After holiday travel or late nights, prioritize getting enough quality sleep and drinking plenty of water. These simple actions can boost your energy levels and improve workout performance. 

Seek Support 

If you’re struggling to find motivation, consider teaming up with a friend or joining a group fitness class. Accountability partners can make the process more enjoyable and help you stay on track. If you need personalized guidance, a Registered Dietitian or fitness coach can provide tailored advice to meet your goals. 

Celebrate Small Wins 

As you ease back into your routine, celebrate small milestones. Whether it’s completing your first workout of the year or preparing a week’s worth of healthy meals, acknowledging progress keeps you motivated and builds momentum. 

Getting back into a routine after the holidays doesn’t have to be overwhelming. By focusing on small, sustainable changes and prioritizing consistency, you can set yourself up for a successful and rewarding year ahead. The most important thing is to start—progress, not perfection, is what truly matters. 

Looking for a way to get your goals started? Try with our new fitness program, We Win Together! Start with a personalized strategy session to set a SMART goal and create weekly action plans with your NIFS staff member. Stay motivated through individual check-ins, group meetings, and support from a like-minded wellness team. Sign up today and take the first step toward a healthier, more empowered you!

The holidays are a special time to enjoy food, relaxation, and cozy indoor gatherings. While these are cherished aspects of the season, they may not always align with your personal fitness goals. By creating or including new active traditions, you can make lasting memories, promote a healthy lifestyle, and stay on track with your wellness objectives. Whether it's running a local turkey trot, participating in a Santa Shuffle, or organizing a family fitness challenge, these active traditions can quickly become a meaningful part of your holiday celebrations. 

Holiday Fun Runs 

Turkey trots and Santa Shuffles are a fun and inclusive way to get the whole family moving during the holiday season. These events welcome all fitness levels, making them a perfect choice for families of all ages. While race distances can vary, many communities host 5k races. Not only do these runs offer a creative way to start the day with movement, but they often benefit local charities, making them an even more rewarding experience! 

Family Fitness Challenges 

Add a playful competitive edge to your holiday celebrations by creating a family fitness challenge. The best part? You can get as creative as you like! Ideas could include tracking steps throughout December, organizing family relay races, or even hosting a Secret Santa exchange where the gifts are fun workout routines. Keep the challenges light-hearted and encourage everyone to participate, no matter their fitness level. 

Sports Tournaments 

For families that love sports, why not host a holiday-themed tournament? Whether it’s a friendly game of flag football, a snowball fight, ice skating, or bowling, there are plenty of ways to keep the fun moving. Choose sports your family loves, and don't forget to keep it festive! 

These examples just scratch the surface of active traditions you can introduce to your holiday celebrations. Start small, keep the activities inclusive, and infuse some festive fun—it's a fantastic way to get the family moving and make this holiday season memorable! 

Looking for a new active family tradition? Try the NIFS Mini & 5K Training Program! It’s a fun and rewarding challenge that you can accomplish together as a family while staying active and motivated!

The Holiday Season is here, and we’re anticipating time to appreciate the important things in life, such as time with family and friends. However, some of us may experience stress during this time of celebration. Stress can affect each of us in multiple ways.

Stress often arises from a buildup of challenges, including emotional, physical, and social demands. This can manifest as increased heart rate, headaches, digestive issues, or even sleep disruption. Recognizing these signs is the first step toward finding relief.

Often, stress is caused by the accumulation of different challenges, responsibilities, emotions, and tasks involved in our day-to-day lives. Stress can manifest in our bodies in various ways. We might notice an increased heart rate and breathing, increased blood pressure, musculoskeletal pain (e.g., in the lower back), headaches, gastrointestinal issues, sleep disruption, or general fatigue.

Stress can be mitigated by reducing time spent with physical triggers such as environmental stressors, social stressors, and financial stressors. Sometimes these are harder to completely avoid during the holiday season, as it is typical to have social gatherings around this time of the year. Reducing stress could involve taking a physical break from the environment. For example, stepping outside for a walk, listening to a podcast, or mentally resetting in a new environment with an activity can help. These are proactive approaches to allow a “break” from physical stressors and offer an opportunity to return to your stressors with a fresh outlook.

Taking a mindfulness break by focusing on breathing and meditation is another very effective approach to managing or reducing stress. If controlling what is going on in your physical environment isn’t possible, you could instead take a mindful moment to be present. Short breaks of 30-60 seconds focusing on deep diaphragm breathing can help. This allows you to mentally return to your daily agenda with a clear mind.

One breathing technique is box breathing. To perform this exercise, visualize a “box” in front of you:

• Breathe in for 4 counts while tracing the first side of the box.
• Hold your breath at the top for 4 counts as you trace the second side.
• Exhale for 4 counts while tracing the third side.
• Hold the exhale for 4 counts to complete the box.

Visualizing the box as you breathe in and out, with pauses at the top and bottom, can help you reset and maintain self-compassion and positivity.

Other ways to reduce stress include maintaining healthy habits in areas you can control during the holiday season. You could focus on maintaining a healthy diet, staying consistent with an exercise routine, practicing self-care habits, and getting at least 7-8 hours of sleep per night. While the holidays come with many social and financial responsibilities and engagements, you can set yourself up for success by prioritizing nutrition, sleep, and physical activity. Additionally, avoiding binge eating or excessive alcohol intake can prevent increases in inflammation and additional stress responses in your body and mind.

While stress can often be managed with mindful habits and healthy routines, it’s important to recognize when additional support may be needed. If you are experiencing persistent emotions, thoughts, or signs of depression, anxiety, or a mental health crisis, consider reaching out to a professional for help.

Look for a way to take a moment for yourself amidst the hustle and bustle. Schedule a massage session with our NIFS massage therapist and let the stress melt away. Whether you're seeking relief from tension or simply need a break, we’re here to help you feel your best.

Book your appointment today and give yourself the gift of relaxation!