NIFS Healthy Living Blog

Running in the summer can be a pleasantly dangerous experience! As the sun shines and temperatures rise, the risk of heat-related illnesses increases. Listening to your body and adhering to the following recommendations will not only help prevent heat-related illnesses but make summer running an enjoyable experience!

1. Timing and Planning

The coolest parts of the day tend to be mornings and evenings. If you are planning to run, be proactive and look ahead at the weather forecast. Planning your runs at these times of day will limit the risk of excessive heat exposure. If you must run in the heat of the day, plan a mostly shaded route to limit sun exposure.

2. Find Your Happy Pace

Running in the heat naturally puts more strain on your body leading to increased heart rate. In many cases, runners are unable to sustain their regular paces in hotter conditions. If this occurs, settle into a slower pace that feels comfortable and sustainable to you.

3. Hydration & Electrolytes

Hydration is key in summer running. Increased sweat is associated with increased temperatures. Drinking an adequate amount of water before, during, and after your run is crucial in preventing dehydration. I would recommend drinking at least ½ your body weight in ounces of water to ensure proper hydration. Electrolytes are essential nutrients our body expels in the form of sweat. Consuming an electrolyte drink, banana, or salty snack after a run can help replenish the contents lost in sweat.

4. Listen To Your Body

Knowing and recognizing the signs of heat illness are important when embarking on summer runs. Symptoms of heat exhaustion include dizziness, headache, nausea, and weakness. If these symptoms occur, find the quickest way to cool off immediately. Symptoms of heat stroke include high body temperature, rapid pulse, and confusion. If these symptoms occur, seek medical attention immediately.

With the right approach, running in the summer can be a safe and enjoyable experience! Make sure to check the weather, plan runs during cooler times of day, adjust your pace, and recognize the signs of heat illness to ensure safety during these warmer months. Stay cool, and happy running!

Starting school can be exciting and overwhelming. Whether it is meeting new people, trying to manage a demanding class schedule, handling new responsibilities, or facing academic pressure, balancing everything can seem challenging. Many students also want to focus on their personal fitness goals but struggle to find time to manage with everything else going on. However, finding a balance between academics and health can be extremely beneficial for you, both physically and mentally. Here are some tips on how to manage both your academics and fitness goals. 

Prioritize Your Schedule

This is a key point when creating that balance between academics and fitness. Start off by planning your class schedule with your free time, and implement time for both your study hours and exercise. Use a planner or calendar to track your commitments, blocking off time for classes, studying, and your workouts. Prioritizing your exercise time should be as important as a class or meeting, treating it as a non-negotiable to hold yourself accountable.

Optimize Your Workouts

Your workouts do not have to be hours on end at the gym, especially if you are already pressed for time in your schedule. Focus on short, effective workouts, such as a 30-minute high-intensity interval training (HIIT), a 2–3-mile run, or a heavy lifting day with low rest time intervals. Consider your workout type when deciding your workout space, such as your local gym, dorm room, or the outdoors.

Combine Studying and Fitness

Using stationary bikes or treadmills can also be a great exercise to be able to study, take notes, and listen to recorded lectures, or audiobooks. Try to find ways to implement studying time with different exercises so you don't have to sacrifice any studying time.

Fitness Classes and Social Time

Most colleges offer a wide variety of fitness classes, such as here at NIFS! These classes can range anywhere from 30 minutes to an hour, giving you some direction if you are unsure of what to do. This is also a great opportunity to meet new people and create new relationships and open new doors to things you may not have known beforehand.

Adjust Accordingly

Your schedule will change as the year goes on, so you want to make sure you can be flexible with it and make adjustments as you see fit. Consistency is key, don't let a few hiccups in your schedule take away from your motivation to stay on track.

Balancing your academics and fitness may initially be challenging, but once you start to create that consistency, you will notice a significant improvement in your overall health and lifestyle. Learning how to do this early on will help you achieve a much healthier, well-balanced lifestyle that you can follow all through college.

Shakira was onto something when she said, “My hips don’t lie.” Poor hip strength and mobility can lead to negative effects like lower back pain, poor posture, knee pain, and impaired balance, which is why improving hip health is crucial. But how can you build hip strength and mobility without a hip adductor and abductor machine? Read on to discover effective exercises to enhance hip strength! 

Side-Lying Leg Lifts: Lie on your side with legs straight, slowly lift your top leg to about 45 degrees, then lower it back down. Repeat 10x, then switch sides. For added resistance, wrap a mini band around your ankles, and hold... increasing tension over time. 

Banded Hip Bridge Adductor: Lie on your back with knees bent and a mini resistance band around the top of your knees. Lift your hips off the ground with knees together, then separate your knees against the band’s resistance, and control them as you bring them back together. Repeat 10x. 

Clamshells: Lie on your side with knees bent at a 90-degree angle and feet together. Keeping feet together, lift your top knee as high as possible while keeping your pelvis stable, then slowly lower your knee back down. Repeat 10x, then switch sides. For added resistance, wrap a mini band around the lower portion of your thighs. 

Lateral Band Walks: Place a mini resistance band around your ankles, slightly bend your knees, take a lateral step to the side, and let the opposite foot meet it. Repeat 10 times each way. 

These exercises effectively strengthen your hips while engaging your core and stability muscles, offering a greater range of motion compared to the hip adductor/abductor machine. Incorporate these functional hip adductor and adductor exercises into your routine to reduce symptoms of weak or immobile hips, leaving you feeling more stable and mobile! 

For personalized guidance and support, the trainers at the National Institute for Fitness and Sport (NIFS) are here to help. They can create a fitness plan tailored specifically to your needs, ensuring you stay strong and prevent injury. Whether you want to improve hip strength or overall fitness, NIFS trainers will support you every step of the way. Check out our offerings by clicking below.

As we find ourselves halfway through the year, it’s the perfect time to reflect on our health and well-being. Many of us started the year with ambitious resolutions, particularly around fitness, nutrition, and overall wellness. But life can get busy, and it’s easy to lose sight of these goals. The good news is, it’s not too late to make significant changes and get back on track. Now is an ideal time to reassess and rejuvenate your commitment to a healthier lifestyle.

Reassess and Reset

First, take a moment to review the goals you set at the beginning of the year. Were they realistic? Are they still relevant? Adjusting your goals to be more attainable or aligned with your current lifestyle can make a huge difference. Remember, small, consistent changes often lead to the most sustainable results.

The Power of Nutrition

One of the most impactful areas to focus on is nutrition. Our dietary choices influence every aspect of our health, from energy levels and mental clarity to long-term disease prevention. This is where the expertise of a Registered Dietitian (RD) can be invaluable. An RD can help you navigate the often-confusing world of nutrition, providing personalized advice and strategies tailored to your unique needs and lifestyle.

Why Work with a Registered Dietitian?

Registered Dietitians are trained professionals who specialize in food and nutrition. They can help you develop a balanced eating plan that supports your goals, whether it’s weight loss, improved athletic performance, or managing chronic conditions like diabetes or heart disease. RDs consider your medical history, lifestyle, and preferences to create a plan that’s both effective and sustainable.

Moreover, RDs can provide ongoing support and accountability. Regular check-ins can help you stay motivated and make necessary adjustments to your plan. They can also teach you how to make healthier choices in various situations, such as dining out or managing stress-related eating.

Integrating Fitness and Nutrition

Fitness is another crucial component of a healthy lifestyle. Combining regular physical activity with a balanced diet amplifies the benefits of both. Whether you’re a seasoned athlete or just starting out, integrating fitness into your routine can improve your physical and mental health. Working with a professional, such as a personal trainer or an RD with experience in sports nutrition, can further enhance your efforts.

Start Today

Remember, it’s never too late to make positive changes. The halfway point of the year is a great opportunity to reassess, reset, and recommit to your health goals. By focusing on nutrition and fitness and leveraging the expertise of a Registered Dietitian, you can make significant strides toward a healthier, happier you. So, take that first step today. Reevaluate your goals, seek professional guidance, and make the rest of this year your healthiest yet.

Summer brings longer days and plenty of sunshine, perfect for outdoor activities and adventures. However, the heat can also lead to dehydration. Here are some essential hydration tips to keep you cool and refreshed all summer long:

1. Drink Plenty of Water - during the hot summer months, especially when engaging in physical activity it's important to increase your water intake. Strive for at least 8 glasses of water daily. Carry a reusable water bottle throughout the day to remind yourself to hydrate.

2. Eat Hydrating Foods - incorporate fruits and vegetables into your diet that are rich with water such as cucumbers, watermelon, strawberries, and oranges. These foods not only provide hydration but are also provide essential vitamins and minerals.
  
3. Infuse Your Water - water can be boring, add flavor by infusing with fresh fruits, herbs, or vegetables. Combinations like lemon and mint, or cucumber and lime make for great flavors. Make a pitcher to have on hand and fill your glass throughout the day to stay hydrated.

4. Monitor Your Urine Color - light yellow to clear urine will typically indicate proper hydration. If you notice a darker color, that's a good indication you need to increase your water intake. 
  
5. Avoid Excessive Caffeine and Alcohol - limit your intake of caffeine and alcohol during extreme temperatures. If you do choose to consume these beverages, be sure to create balance and drink water as well. 
   
6. Drink Electrolyte-Rich Beverages - when exercising or exerting energy you lose electrolytes. Incorporate coconut water or sports drinks to replace lost electrolytes. Be mindful of your choices as some options contain more sugar than others, opt for choices with lower sugar levels.
 
7. Schedule Outdoor Activities Wisely - plan accordingly when heading outdoors. Early mornings or late afternoon might be the best options to avoid that mid-day heat! If you are outdoors, be sure to take frequent breaks, seek shade and have your water on hand.
 
8. Wear Lightweight, Breathable Clothing - your clothing choices can help keep you cool in the heat. Choose breathable fabrics like cotton to help allow your skin to breathe. Wearing sunglasses and a wide-brimmed hat can help provide you relief from the sun and reduce risk of overheating.

9. Listen to Your Body - don't wait until you are thirsty to drink water. Listen to your body and pay attention to the signs of dehydration such as dizziness, headache, fatigue and dry mouth. If you experience any of these take steps to rehydrate.

10. Stay Cool Indoors - take cool showers to help lower your body temperature if you start to feel overheated. Cool off in air conditioning or with a fan, especially on excessively hot days. 

These tips can help you enjoy a fun and active summer while staying hydrated. Remember, hydration is key to keeping your body functioning properly, especially in the heat. 

In the realm of fitness and nutrition, the term "caloric deficit" often takes center stage. But what exactly does it mean, and why would someone actively pursue it? Let's break it down.

A caloric deficit occurs when you consume fewer calories than your body expends in a day. It's commonly sought after for weight loss purposes, as it forces your body to tap into stored fat for energy, leading to shedding unwanted pounds. For individuals engaging in strength training,
cardio exercises, or participating in endurance events like marathons, maintaining a caloric
deficit might seem like the golden ticket to reaching their fitness goals.

However, here's the catch: while a caloric deficit can indeed lead to weight loss and improved
body composition, it's not sustainable or beneficial in the long term to always remain in this
state.

Why? Because our bodies are incredibly smart and adaptive machines. When faced with a
prolonged caloric deficit, they adjust their metabolism and hormone levels to conserve energy,
making weight loss plateau and potentially causing negative side effects such as fatigue, muscle
loss, and decreased performance in physical activities.

Moreover, for individuals who are already physically active, being in a constant caloric deficit
can hinder recovery and impair muscle growth. Strength training and intense cardio sessions
create a demand for additional calories to repair tissues, replenish glycogen stores, and support
overall recovery. Without an adequate supply of nutrients, the body struggles to repair and
rebuild, leading to stagnation in progress and increased risk of injury.

So, what's the solution? While periodic caloric deficits can be a useful tool for achieving weight
loss goals, it's essential to balance them with periods of maintenance or even surplus calories,
especially for those engaged in rigorous physical activity. Introducing more calories strategically
during times of increased training volume or intensity can support performance, enhance
recovery, and promote overall well-being.

In conclusion, while a caloric deficit has its time and place in a well-rounded fitness regimen, it's
crucial to recognize that it's not sustainable or beneficial for everyone to always remain in this
state. By understanding the importance of balance and periodically integrating more calories
when needed, individuals can optimize their performance, achieve their fitness goals, and
maintain a healthy relationship with food and exercise.

If you're curious about how to implement these principles into your nutrition plan or have any
lingering questions, click below to learn more about opportunities for personalized guidance and support.

This summer just got 10x hotter with new and exciting group fitness classes for NIFS Fitness Center members! We are kicking off June with the addition of LIFTOFF and Girls Just Wanna Have Fun to our group fitness schedule. Coached by me, Kennedy, these classes are designed to engage members, introduce functional strength training, and more importantly bring you closer to your fitness goals. Let’s take a closer look at how these are formatted so you can have a better understanding of what to expect when you attend.

LIFTOFF: a strength and conditioning class designed to boost athleticism! The goal of this class is to improve speed, power, plyometrics, and mobility. It is the perfect complement for runners, bikers, rec league athletes, and anyone looking to improve their athletic abilities!

Formatted with plenty of variety, you can expect the same class structure each day with differing workouts. One day may consist of explosive lifts developing power, while day two might focus on sprints and speed training. By attending both offerings each week you will incorporate a good variety into your routine.

Mark your calendar for Mondays and Wednesdays at 9:00am (EST) to boost your athleticism with LIFTOFF!

Girls Just Wanna Have Fun: a functional, female-focused strength class designed to introduce you to weightlifting, improving form, and teaching proper body mechanics all while building strength in a FUN and INVITING atmosphere.

This class will give you more of a personal training feel but in a group setting. You can expect to have the support of others to build your confidence in the gym and in your abilities to lift weights in the gym.

Block your schedule on Tuesdays and Thursdays at 9:00am (EST) to spend an hour with your own girl gang in the gym!

Members have access to all our group fitness classes, if you are not a member and want to try group fitness try out our FREE Tabata in the Park offerings at White River State Park just behind the NCAA. Offered all summer long on Tuesdays and Thursdays at noon! Follow us on social media for updates on these offerings as they are weather permitting!

As athletes, we understand the importance of fueling our bodies properly to perform at our best. Whether you're hitting the gym regularly, training for a marathon, or simply aiming to lead a healthy lifestyle, how you balance your plate can significantly impact your energy levels, recovery, and overall well-being. That's why I'm introducing the concept of "Performance Plates" – a simple yet effective way to structure your meals based on your activity level and goals.

Let's break down the essential components of the Performance Plates for athletes first.

• Protein: Vital for muscle repair and growth, protein supports recovery, and enhances
  strength, and reduces the risk of injury.
  
  
• Color (Fruits and Vegetables): Packed with vitamins, minerals, and antioxidants, colorful
  fruits and vegetables aid in reducing inflammation, supporting immune function, and
  promoting overall health.
  
  
• Carbohydrates: Serving as the body's primary fuel source, carbohydrates are crucial for
  replenishing glycogen stores, sustaining energy levels, and optimizing performance,
  particularly during high-intensity exercise and endurance activities.
  
  

The First Plate: Low-Intensity Training and Rest Day Plate

Imagine your plate divided into halves and quarters. Half of your plate should be filled with
colorful fruits and vegetables. The remaining quarters are dedicated to protein and
carbohydrates, with an emphasis on lean protein sources and whole grains. This plate is perfect
for rest days, light bodyweight training, or when aiming for weight loss.

The Second Plate: Moderate Intensity Training Plate

For days when your workouts are a bit more intense – think moderate cardio sessions, strength
training, or longer runs – your plate shifts slightly. Divided into thirds, you'll still prioritize colorful
fruits and veggies, but now you'll increase your portions of protein and carbohydrates. This
balanced approach ensures sustained energy levels and supports muscle recovery and growth.

The Third Plate: Hard Intensity Training Plate

When your training demands peak performance – whether it's two-a-day practices,
high-intensity interval training, or pushing your limits in the weight room – your plate should
reflect this intensity. Half of your plate is now dedicated to carbohydrates to fuel your workouts
and support recovery, while protein and colorful fruits and vegetables make up the remaining
quarters.

By aligning your nutrition with your activity level and goals, you can optimize your performance,
enhance recovery and support long-term health. Whether you're striving for weight loss,
maintenance, or muscle gain, the principles of balanced Performance Plates can guide you
toward success.

Looking to better understand "your plate"? Download our Performance Plate handout to visually understand your nutrition needs based on your workout. 

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

Being a triathlete, most of my winters are spent stuck on the bike trainer or swimming countless laps in pools. When the weather finally breaks, I make every attempt to get outside and enjoy the outdoors and here’s why you should give it a try!

The Freedom of the Open Air

Working out under the open sky offers a sense of freedom and space that’s unparalleled. The fresh air, sounds of nature, and ever-changing scenery make every session unique and invigorating. Whether it’s a local park, bike path, or hiking trail, each setting provides a dynamic environment that keeps the workout engaging.

Variety and Community

One of the biggest benefits of outside workouts is the variety. Nature provides a natural playground with endless possibilities:

Trail Running: Great for cardiovascular health, building strength, and everchanging scenery.

Park Circuits: Use exercise stations or open areas for bodyweight circuits.

Outdoor Yoga: Enhance your practice in a serene setting and soak up the sun.

Outside workouts also offer a sense of community. Joining a local running club, fitness club, or participating in outdoor boot camps can lead to new friendships and a supportive network. I recommend our Free Tabata in The Park series at White River State Park. It’s a fantastic way to meet like-minded fitness enthusiasts and enjoy a high-intensity workout in a beautiful setting. We meet Tuesdays and Thursdays at 12pm in White River State Park directly across from the NCAA.

Practical Tips for Starting

Start Slow: Ease into outside workouts with short sessions. Understand that the heat will slow you down.

Dress Appropriately: Wear suitable clothing and footwear for the weather.

Stay Hydrated: Always carry water, especially in warm weather.

Be Mindful of Safety: Choose well-lit and populated areas and carry a phone for emergencies.

Have fun: Remember to smile and thank your body and mind for allowing you to practice fitness outside.

Outside workouts have been a game-changer for me. They remind me of the joy of being active in nature and the benefits it brings, both physically and mentally. If you’ve been feeling stuck in your fitness routine or want to try something new, step outside and give it a go. Your body and mind will thank you.

Stay active, stay healthy, and enjoy the beautiful outdoors!

Our Women's Triathlon Training program kicks off next month. Join us for our 8-week training program with Kris and Tim! Click here for more information or to register!

Summer is the perfect time to rejuvenate not only your spirit but also your diet. The warmer months bring an abundance of fresh produce, longer days, and a general sense of renewal, making it an ideal time to experiment with new nutritional habits. Here’s how you can make the most of summer by trying new things in your diet.

1. Explore Local Farmers' Markets – One of the best ways to dive into new nutritional habits is by visiting local farmers' markets. These markets offer a wide variety of fresh, seasonal produce that you might not find in regular grocery stores. Trying out new fruits and vegetables can help you incorporate different nutrients into your diet, enhance your meals with vibrant flavors, and support local agriculture.

• Try something unfamiliar: Pick up a fruit or vegetable you've never tried before, like starfruit, or purple carrots.
• Ask for advice: Farmers are often happy to share cooking tips and recipes for their produce.

2. Incorporate Plant-Based Meals – Summer is a fantastic time to incorporate more plant-based meals into your diet. With an abundance of fresh vegetables and fruits available, creating delicious, plant-based dishes can be easier and satisfying.

• Grilled Veggie Skewers: Combine colorful bell peppers, zucchini, cherry tomatoes, and mushrooms on skewers and grill them for a tasty, nutrient-packed meal.
• Smoothie Bowls: Blend frozen berries, bananas, and spinach with a splash of almond milk, and top with granola, chia seeds, and fresh fruit.

3. Hydrate with Natural Beverages – Staying hydrated is crucial during the hot summer months. Instead of reaching for sugary sodas or artificially flavored drinks, try hydrating with natural beverages.

• Infused Water: Add slices of cucumber, lemon, mint, or berries to a jug of water for a refreshing twist.
• Herbal Iced Teas: Brew herbal teas like hibiscus, peppermint, or chamomile and serve them chilled with a touch of honey or a squeeze of fresh citrus.

4. Experiment with Global Cuisines – Summer is a wonderful time to broaden your culinary horizons by exploring global cuisines. Many cultures emphasize fresh, seasonal ingredients and bold flavors, which can add excitement to your meals.

• Mediterranean Diet: Emphasize fruits, vegetables, whole grains, and healthy fats. Try dishes like Greek salads, hummus, and grilled fish.
• Asian-Inspired Meals: Incorporate stir fry, sushi, and noodle salads with plenty of fresh veggies and lean proteins.

5. Grow Your Own Produce – If you have space, consider starting a small garden. Growing your own herbs, fruits, and vegetables can be incredibly rewarding and ensures you have fresh, organic produce at your fingertips.

• Herb Garden: Even a small windowsill can support a thriving herb garden with basil, parsley, cilantro, and mint.
• Vegetable Patch: Tomatoes, cucumbers, and peppers are relatively easy to grow and do well in summer gardens.

6. Mindful Eating Outdoors – Take advantage of the beautiful weather by enjoying meals outside. Mindful eating, where you focus on the taste, texture, and experience of eating, can enhance your relationship with food and improve digestion.

• Picnics in the Park: Pack a healthy picnic with whole-grain sandwiches, fresh fruit, and vegetable sticks.
• Al Fresco Dining: Set up a dining area on your patio or balcony and enjoy meals with family and friends in the open air.

7. Make Healthy Frozen Treats - Beat the heat with homemade frozen treats that are both delicious and nutritious.

• Fruit Popsicles: Blend fresh fruit with a bit of juice or yogurt, pour into molds, and freeze.
• Frozen Yogurt Bites: Dollop a spoonful of yogurt on a baking sheet, top with berries and a drizzle of honey, and freeze for a quick, healthy snack.

Summer offers a unique opportunity to refresh your diet and embrace new nutritional habits. By exploring local markets, incorporating plant-based meals, hydrating with natural beverages, experimenting with global cuisines, growing your own produce, practicing mindful eating, and indulging in healthy frozen treats, you can enhance your overall health and enjoy the season to its fullest. So, step out of your comfort zone and make this summer a delicious and nutritious adventure!

Learn how to build new, healthier habits whether you're trying to lose weight, manage a health issue, or just feel better. Click below to connect with a qualified nutrition coach who can give you the support and guidance you need to achieve your goals.