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NIFS Healthy Living Blog

Changing Lives: Getting Kids to Participate in Fitness and Wellness

GettyImages-521611274Running, skipping, hopping, bounding, throwing, and crawling are all activities children around the world enjoy and are necessities for proper movement development. Most sports and lifetime fitness activities require one or more of these basic motor skills. Developing basic motor skills sometimes is not our main priority when it comes to our children’s upbringing. In our lifetime, the focus on physical education has somewhat declined due to various reasons, with one reason being a deemphasis on playground time and even family-time physical activity. Beyond physical fitness, there are many other benefits that one can get from being more active, especially at a young age.

Many Kids Don’t Get Enough Activity

Not shocking, but definitely sobering, is the knowledge that only 1 in 3 children is physically active every day, 1 in 3 children is obese, and 70 percent of people become obese as adults. With an increase in our children’s electronics usage (phone, computer, television, and so on), things are starting to look quite concerning. Looking at this from a fitness professional’s point of view, I feel that health and wellness is the most important thing you have, making this issue the highest of priorities.

Accountability and Being a Role Model

How can we help our children overcome the unwanted effects of unhealthy living and gain all the benefits of fitness and wellness? Some of the responsibility is going to be on the shoulders of the adults in charge of the child. Being a good role model is not only good for the child, but also for the adult. Being conscious of what you are eating and how much exercise you are getting every day is a great start. There are many activity trackers and websites such as www.myfitnesspal.com that can help with accountability. You can even link to others in your family to see what they are doing and create a supportive network without even leaving the nest.

Finding the Right Sport or Activity

Not every child will gravitate toward a specific sport or activity, and it may take several tries to find what works for them. If team sports like soccer or basketball don’t work, try something that is more individual like swimming, wrestling, or tennis. If traditional sports are not the answer, look at other activities such as martial arts, rock climbing, or ballet. If economics is an obstacle, going to a park, tossing the ball around, and playing tag are all easy and inexpensive games for kids that promote exercise, motor skill development, and social interaction. Ultimately, having a role model who cares about their wellness can have a profound impact on the child’s image of fitness.

It's a Big Responsibility, but NIFS Can Help

Although that may sound like a huge responsibility, we owe it to our youth to prioritize fitness and wellness in an effort to slow the trends we are seeing around the globe. Check out your local parks and other options for fitness and reach out to fitness professionals, your child’s physical education teachers, and coaches for help.

NIFS can help too! Contact Monica Bopp at NIFS for more information about organizing a field trip for your school. Field trips at NIFS are fun and educational and cater to all ages. Keep your focus on what matters: our future.

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

Topics: staying active Thomas' Corner accountability kids wellness fitness for kids role models

Finding the Right Workout Program (with Some Help from NIFS)

GettyImages-641793510When I discuss working out and fitness with others, one question that I normally ask is, “What are your goals?” and “What does your training look like?” Most times, there will be two responses. The first is from people who are casually exercising without a plan. If you are currently this type of person, don’t get me wrong, it’s good that you are being active, but what if I told you that there is a quicker way to achieve the results that you want?

The second response I often hear is from people who write their own programs. At times they get frustrated because they’re not seeing the results that they want. I love seeing people take the initiative to chase their fitness goals, but why leave results on the table when you have great resources at your disposal?

Three Tips for Choosing an Exercise Program

In general, here are three things I consider when I decide what programming to follow.

  • Solidify your goals. I am a big proponent of writing down your goals and posting them somewhere that will constantly remind me of them. I like to post my goals on the refrigerator and on social media; this helps hold me accountable as I have a tangible reminder of my goals and the intangible support from others.
  • Cross-reference available material. I make it a point to cross reference several sources or training methods to see whether a program will really add to my ability to achieve my goal. Always make sure you ask “why” you are doing something as well. Understanding the deeper meaning behind my programming motivates me to work harder, knowing that I have invested myself in something worthwhile.
  • Make sure it’s FUN! I am much more likely to stick to my programming if I find it enjoyable. Myriad training styles will help you accomplish your goals, so pick the one that you will enjoy and adhere to.

NIFS and Your Fitness Goal-Setting

NIFS offers several ways to help you get a jump-start on achieving your goals. The staff members and personal trainers at NIFS are degreed individuals in the exercise science field and have a variety of certifications; they use this knowledge to program workouts that are effective and fun. With an extensive knowledge of exercise physiology and biomechanics, their ever-growing toolbox is full of ways to get you closer to your fitness goals. Having an expert by your side is always an advantage!

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Picking a program can seem daunting at first, but when you use the right resources, you will pave your pathway to success!

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This blog was written by David Martin. To learn more about the NIFS bloggers, click here.

Topics: NIFS goal setting accountability nifs staff fitness goals workout plan

Tabata at NIFS: A High-Intensity Group Fitness Workout

Screen Shot 2018-05-10 at 12.43.56 PMTabata is currently one of the trendiest workouts, due to the amazing results people are attaining. It's a high-intensity interval training (HIIT) format that consists of 8 rounds of an exercise performed for 20 seconds with a 10-second rest period.

High-intensity workouts bring the heart rate up and down through intervals. During the 20 seconds of a Tabata set, an exercise is performed at all-out effort, bringing the heart rate up to a peak followed by a 10-second recovery. The total time to complete one round is 4 minutes, but those 4 minutes will push your body to the max if done properly, leading to an increase in metabolism and fat burn while maintaining lean muscle tissue.

What Exercises Are Performed During the 20-second Push?

Body weight or light resistance training exercises are performed during the 20 seconds of work. This could include high knees, jumping jacks, plank variations, or exercises that use free-weight equipment like medicine balls, resistance bands, dumbbells, kettlebells, and more. The more variety and muscle groups engaged during a Tabata, the more benefits you will gain.

When Does NIFS Offer Tabata?

Tabata can be found on the group fitness schedule multiple times through the week both indoors and outdoors. Through the summer months (May–August), Tabata is outside on Tuesdays and Thursdays from 12–12:30. These classes are open and free to the public, but are also offered as a way to raise funds for Paws & Think, so a donation is suggested. You can also get in your workout indoors on Tuesdays and Thursdays at 4:30pm.

The Benefits of Outdoor Exercise

When taking Tabata outdoors, you will not just benefit from the HIIT-format class, but also will experience the amazing benefits of working out outside. In a study done by ACE Fitness, those who exercised outdoors experienced more energy, decreased anxiety and depression, and a harder workout due to surface difference and wind resistance. Not only that, working out in groups outdoors is a great way to engage with your community and have accountability buddies to support you.

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This blog was written by Brittany Ignas, BS in Kinesiology, 200 Hour Yoga Alliance Certified, Stott Pilates Certified, and Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS group fitness workouts accountability high intensity HIIT outdoor exercise tabata

You Can Do It! NIFS Training Helps You Meet Your Goals (Part 1 of 2)

Greetings! With spring right around the corner, it would seem appropriate to check in on some of your personal goals or resolutions you might have made over the last few months. How are you doing? I would imagine some are doing better than others, but you still have time to make significant change from here on out.

What keeps us from continuing our programs or “falling off the wagon?” Do the results not come fast enough? Do you not have the drive to finish the tough workout after a long day? Do you feel like you are all alone at the gym? If you are second-guessing yourself after those questions, you might need a reboot at the gym, a refocus on yourself. But also think about how group training can benefit your wellness both physically and mentally.

Small Group Training: All the Benefits of a Personal Trainer at a Lower Price

Screen Shot 2018-03-13 at 2.17.31 PM

Small Group Training at NIFS is a service for individuals who want the personal touch, accountability, and flair associated with working with a personal trainer, minus one big thing—the elephant in the room—the price tag. Being able to work directly with a trainer has its benefits, but also comes with a sticker price. One of the appeals of group training is that it makes a premium service affordable. Could you use the extra motivation? Does having set appointments offer accountability and help you keep commitments? Although you are sharing your trainer, there is plenty of opportunity for knowledge, technique, and personalization of your workout experience.

Work Out with Your Friends!

When you participate, you immediately will notice that there are others just like you (same goals, struggles, likes, and dislikes). Completing workouts becomes more doable with the backing of others. You get to know these people and they become your second family and support system at the gym. After a long, hard day at work, going to the gym might not seem appealing until you remember that all your friends are there!

Customized Workouts That Make Use of the Whole Gym

Finally, your group trainer will have the workouts ready for you when you get to the gym. Forget about coming to the gym and doing the elliptical for 30 minutes and calling it a day. Your workouts will enable you to experience your fitness center fully, so that you get the most out of your time, effort, and money. Expanding your own personal exercise library can have its benefits, too, especially when you are on your own and want to get creative with your routine.

Ultimately, we want you to succeed with your fitness goals. Being able to utilize group training is an asset at your doorstep; all you have to do is open the door! NIFS Small Group Training can be purchased at the NIFS Service Desk. Before you take that step, contact the NIFS Track Desk to set up a strategy session and fitness testing (both complementary with your membership) to ensure that your goals and health are in line with group training. Now is your time! Take control of your fitness and see the change.

In part 2 of this blog, you’ll see how NIFS training can help you with the huge goal of doing a triathlon.

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This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

Topics: NIFS Thomas' Corner motivation resolutions group training accountability personal trainer

5 Simple Ways to Keep Your Winter Fitness on Track

GettyImages-157353513.jpgIt happens every year. As the new year rolls around, we set our new fitness goals and get excited to get started on them and “make this year the year!” But with winter still here through the end of March, many of us end up with the goal to get fit, but with no motivating factors to flip the switch in our brains to get out of hibernation mode. It gets easier in the spring and summer, when we can start to change up the environment we work out in, the workload at the office might be lighter, and there is more daylight before the sun goes down. But what do we do until then?

As someone who used to go through this same cycle myself, let me shed some light on what seems to be a depressing beginning to this blog. Although there are multiple methods to keep your winter fitness going, that can tend to become overwhelming. So I would simply like to share five things that can help keep you on track during those dark winter days.

1. Get Your Baselines

So you have a goal to get fit, but how do you know that you’ve progressed? Even if you think you know where you are in your fitness, it’s always good to get assessed; you might be further along than you thought, or you might find something you need to address before getting started.

Assessments such as the Functional Movement Screening (FMS), which takes a look at range of motion and stability before doing exercises with a load, or the Fundamental Capacity Screen (FCS), which assesses power and strength capacity, are important before starting a workout because they help you establish where your body’s abilities are currently. Scores from these assessments can also zero in on areas to improve with corrective exercises to keep that area safe from possible future injury.

Other assessments to look into include the BOD POD, to check body fat percentage, as well as the Fit3D, to get a 3D scan of all of your body’s measurements.

2. Plan Your Workouts

This one is a game changer. How many of you have walked into the gym before and wandered around pondering all of the things you “could do” that day, or jumped on one weight machine, then meandered to the next one you saw available, then found yourself ending up on a cardio machine because that seemed like the best thing to get your heart rate up for a bit? Then all of a sudden, you look at your watch and you’ve been at the gym for almost 3 hours?

Now, for those of you gym members who already plan and are training for something sport specific, don’t fret. I understand the time you carve out to fit everything in. However, for all of you who have no idea what you should do until after you walk into the gym, this is your missing link to getting the most out of your workouts.

Whether it’s a plan as simple as attending certain group fitness classes during the week, or getting with a trainer to set up a plan for you that works during your week based on your goals, a game plan for when you get to the gym will not only make you accomplish more in a shorter amount of time, but it also eliminates the excuse of not going because there’s not as much to think about anymore. For more information on how you can sit down with a trainer to get started on your FREE strategy session and get a workout plan set for you as a NIFS member, click here to contact us. For our downloadable group fitness schedule, click here.

3. Set Up Your Environment

We all know that “too cold to get out of bed today” mentality that tends to set in during those cold winter days. To combat this, set yourself up for success by setting the thermostat timer to warm your house right before you wake up, so the need to curl up and stay warm is eliminated. Maybe make a change to a more enjoyable and uplifting tune to wake you up in the right mood rather than the normal ping. Setting out your workout clothes the night before or even having them in your gym bag and already in your car will help set you up for a stress-free day.

4. Continue to Stay Hydrated

Although it might be more appealing to drink an ice-cold glass of water during the heat of summer, the need to stay hydrated is imperative all year round. Drinking water not only prevents dehydration from the dry air that winter brings; it also helps your organs and cells continue to function well, assists in regulating body temperature, and boosts your immune system to help fight off common cold and flu sicknesses.

Tracking your water is a great way to aid in staying hydrated, and there are so many tools out there to use! For me personally, if I’m drinking it out of a pretty bottle, I’m more prone to fill it up and drink more. If you’re like me, here’s a great option one company has come up with to help you track your water intake in style! Zak Designs HydraTrak water bottle is an affordable, practical, and stylish bottle that includes bands to roll up and account for every full bottle of water you drink that day.

5. Accountability, Accountability, ACCOUNTABILITY!

I saved this one for last, because although all of the above tips are just as important, having something to hold you accountable is what’s really going to set you apart from the rest and keep you on track to reach your goals.

Accountability can be molded into different forms—whatever works best for you. Some find accountability in simply writing their progress on a calendar or taking measurements along the way. Others find it in someone else who can either coach them through their journey, such as a program, or be along for the ride and have similar goals, such as a workout buddy. That’s why gyms create programs for their members, such as the NIFS programs Slim It to Win It, Mini Marathon Training, Ramp Up to Weight Loss, etc. We know how important and how empowering it is to have that extra person there with you from day one, working to reach those same goals, among all of the obstacles that life throws at us. Even more so, your coach is ready to guide you every step of the way and check in on your progress to make sure you’re setting yourself up for success! Try telling that person you stayed home from your session because "…it was cold and I just wanted to snooze a little longer before getting up.” You might rethink that snooze option on your alarm next time!

Whatever your goal might be—weight loss, triathlon training, simply staying active for three days out of the week, etc.—we all have to deal with the business and daily distractions of life. Sometimes those distractions come with setbacks…and that’s okay. What counts is having strategies in place to help you overcome those humps and keep you from falling completely off the wagon!

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This blog was written by Rebecca Heck. To learn more about the NIFS bloggers, click here.

Topics: winter fitness weight loss group fitness accountability NIFS programs Slim It to Win It BODPOD functional movement Mini-Marathon Training Program new year fit3d assessment workout buddy

5 Reasons to Get a Workout Buddy: Motivation & Accountability

_68R1966.jpegWhen it comes to working out, the first weeks are usually great. You are excited to get to the gym, and you love the feeling of exercising. Once the “honeymoon” stage of your new workout routine is over, it gets more challenging to get to the gym: your bed is just too comfy in the morning, or you have extra work at the office that prevents you from going in the evening.

Reasons to Find Someone to Exercise With

It’s easy to cancel your gym session with yourself. That’s why it’s important to find a workout buddy. Here are five reasons why everyone needs to go find a workout buddy.

  1. Accountability: When someone is counting on you to meet them at the gym, it’s a lot harder to skip. Having the accountability of a buddy always keeps you going. On days when it’s hard to get out of bed early in the morning, you don’t want to skip because you know your partner is waiting on you.
  2. Fun: If you aren’t someone who loves exercise, maybe a workout buddy is just what you need to keep you coming into the gym. Having someone with you who can make you laugh will make exercise more enjoyable. Going through an intense workout alone is never as fun as having someone right next to you working hard and making you laugh.
  3. Variety: When you have to come up with your own exercises all the time, they can start to get a little repetitive. If you and your buddy take turns picking the workout, it will change things up. You both might enjoy different types of exercise, so the variety will keep each workout from getting boring.
  4. Motivation: When you exercise alone, there is no one beside you cheering you on between sets. It’s encouraging to have someone with you saying “You can do it” in the middle of your set; sometimes that’s just what you need to hear to finish out strong.
  5. Competition: If you are someone who thrives on a little healthy competition, you definitely need a workout buddy. You will always be competing with your workout buddy. If they move up in weight, you don’t want them to drop the weight back down for you, so you push yourself to go up. If you are running, you push yourself to go longer so that you don’t make your buddy stop.

How to Find a Fitness Friend

Having someone to work out with makes a big difference in the quality and frequency of your exercise. Ask a friend to join you, check out these apps, sign up for group fitness training, or try these other ways of finding a gym partner.

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This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: motivation group fitness accountability competition workout buddy variety fun

Weight Loss and Weight Management: Take It Off, Keep It Off!

GettyImages-639584130.jpgI love what I do…seeing people succeed with their weight-loss goals is one of the most rewarding feelings as a dietitian. However, it can also be very challenging when I see clients revert back to old habits and struggle to keep the weight off that they worked so hard to remove. While this is a common struggle for many, there are small steps that you can take to try to prevent this from happening.

I took some time to research the regular habits of people who have been successful in keeping off weight on a regular basis. After checking out some different articles on highly successful dieters, I want to share what I have found to be the best things to keep the weight off for good.

  • Keep a food journal. Individuals who keep food logs tend to eat 40 percent less when writing it down as a result of the accountability to themselves. Also, a recent study found women who kept a food journal lost 6 pounds more than those who didn’t. Some excellent online food tracker sites or apps include My Fitness Pal and Lose It!. Try one of these to start keeping a food journal of your intake and habits.
  • Practice portion control. As a society, we are terrible at “eyeballing” portions. The secret to success is consistently measuring food items to make sure you are eating the same amount you are journaling. The simplest way to do this is to use measuring utensils to dish out your meals and associate common items with certain portions. For example, a serving of meat should be the size of a deck of cards, a baked potato should be the size of a computer mouse, ½ cup of pasta is the size of a tennis ball, and a teaspoon of oil is the size of one dice. You can also use things like the palm of your hand and your thumb for references.
  • Don’t skip meals. Lots of people think if they skip a meal they will be decreasing the total calories they are taking in for the day. In reality, the opposite usually happens. When someone skips a meal, they typically end up overeating at a different time of day to compensate for missing out on the food that their body needed. Also, whenever you skip a meal it makes your metabolism work at a slower rate, and therefore makes it harder to lose weight. Eating balanced meals and snacks throughout the day is the best way to stay on track.

The more you follow these rules, the higher chance of success you will have in keeping off the weight. So once you have hit that goal weight that you have been working so hard to achieve, take these weight management steps to keep it off.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS weight loss calories accountability weight management dietitian

The Challenge with Challenges: NIFS Slim It to Win It 2018

Slim-It-logo2.jpgIt’s that time of year when millions of people around the world start looking for that next “best” thing to give them the body they have always dreamed of. Aggressive physical challenges, cleanses, elaborate diets that usually involve the removal of a food source (and result in you craving it even more); people will take some drastic steps to help erase the past year of poor nutrition and lifestyle decisions.

Unfortunately, the successes of these different “new year, new you” initiatives are short-lived, and many people will be looking again for another fix a year from now. Why is this so? I can list many reasons why weight-loss challenges don’t work and do not provide long-term, sustainable results. In a previous post I explained why mindset is crucial to fitness success, so it truly starts there. But what are some other reasons why New Year challenges don’t deliver? Most are…

  • Too much
  • Too fast
  • Too easy to quit

Many contests or challenges demand that you take too much out of your diet or exercise way too much. They also usually want to see these changes made and results achieved too fast. Lastly, many fail to provide ample accountability, encouragement, and motivation, making it too easy to quit. So does this mean that all contests, challenges, or programs are doomed to fail? Not if they are done right!

Slim It to Win It is one of NIFS’ longest-running programs, and has been helping so many people for just shy of a decade. We here at NIFS are super proud of the life-changing results that SITWI has been able to provide hundreds of individuals here in the Indianapolis area. So how do we do it?

Not Too Much

NIFS coaches focus on small behavioral changes piled onto one another during an 8–10-week period. We don’t want anyone changing too much too fast; that is proven to be an unsuccessful practice. Focusing on one or maybe two changes at a time is a proven method that we teach our teams. Slow and steady wins the race, and we want to provide our people with the tools to continue building a healthy lifestyle long after they have completed the program.

Too much exercise, especially from the get-go (and with those who might have been less than active leading up to the program), is another mistake our coaches do not make. With two training sessions a week to start, with supplemental workouts provided, our teams get the right dose of exercise at the right time.

Not Too Fast

Once again we focus on sustainable changes and results over the course of eight weeks and beyond. The journey is not over on March 11; it’s really just beginning. NIFS coaches work toward the individual’s specific goals over many weeks—not pushing to see drastic changes in a very short amount of time. It’s just not safe, and it just doesn’t last!

When the focus is more on speed, retention of critical lifestyle practices and education will suffer, leading to the “cramming effect.” Do you remember cramming for that chemistry exam in high school? If you are anything like me and most people, you probably didn’t retain a great deal of that information. We want our team members to keep the life-changing information so they can continue to use these best practices to maintain their success.

Screen Shot 2018-01-04 at 9.39.17 AM.pngNot Too Easy to Quit

Positive accountability truly is a key ingredient in a successful lifestyle-change process. A strong support group will provide the needed accountability and motivation to keep at it, even when you want to hang it up and return to old behaviors that got you in the situation you are in. During SITWI, you have a whole team cheering you on and providing support, because everybody is going through a similar battle.

A group of motivated, like-minded individuals can be unstoppable in the pursuit of its goals. Not only will you be relying on your team to pick you up at times, they are going to need you right back. And speaking from experience, there is no better feeling than when you make a difference in someone’s life, or help them see their true capabilities. You can be that to someone!

The idea of a New Year, starting over, or making some improvements can be very exciting. This excitement can lead to creating real change or a repeat of the past, keeping you in the cycle of thinking it will be better next year. Remember, mindset matters most, but a strong call to make changes followed by taking action to create that change are the next best steps. Let Slim It to Win It help you take action.

Learn More about Slim It to Win It

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS motivation weight loss accountability challenge Slim It to Win It behavior lifestyle change

Jump-start Your January: Nutrition and Weight Loss for the New Year

GettyImages-669677488.jpgAfter the feasting season (Halloween to Christmas) comes the New Year, and for a lot of people this means a resolution. Most people make resolutions to start weight loss, work out more, eat better, and so on; but typically it is some sort of goal to start off the year on a healthier note. If you are hoping to have a healthier 2018, I have some suggestions that will help jump-start your January.

Keep Food Logs

The best and easiest thing you can do to help with changes in your diet is to start keeping track of what you are eating. It has been well researched that just writing down what you are eating helps you be more accountable to yourself, eat less, and create a more balanced diet with better nutrition.

Technology has made it much easier to keep track of what you eat. Using popular apps such as MyFitnessPal and LoseIt allows you to log millions of food choices, track your calories and macronutrients (carbohydrates, protein, and fat), and easily see where you are getting too much or not enough of the foods your body needs. But if these apps aren’t appealing to you, just jot down on paper what you had. That act of accountability alone has been found to help individuals eat 40 percent less!

Clean Out Your Fridge and Pantry

If you have a goal to eat more balanced in 2018, the first place to look to achieve this goal is your kitchen. Open your fridge, freezer, and pantry and start tossing! If items are expired, throw those in the trash so you can start with fresh foods for the year.

Next, take a look at the foods with really long ingredient lists. If you don’t know what is in your food or if you can’t pronounce it, this is typically a sign that the food is highly processed and high in preservatives and other additives. Swap these out for more fresh items or foods that have short and familiar ingredients.

Finally, stock your fridge and freezer with fresh fruits, vegetables, lean meats, low-fat dairy, whole grains, and healthy fats.

Hit Up the Grocery Store or Sign Up for Meal Delivery

Chances are you finished out 2017 eating a lot of meals away from home or not being able to control your choices at parties and gatherings. Make a goal to spend more time in your kitchen in 2018. This means going to the grocery store once per week to have the foods available to prepare balanced meals and snacks. Or, consider signing up for a meal delivery service such as Hello Fresh or Blue Apron to take the guesswork out of three meals per week. Check out my previous blog with my review of Hello Fresh.

Try Something New

Are you in a food rut? Are you bored with the same meals over and over again? Make an effort to get out of that rut by trying something new each week. This might be starting your day with veggie-filled egg muffins instead of your typical bowl of cereal. Or instead of running out at lunch to grab a sandwich, you start packing your lunch and include a turkey and avocado wrap with fresh-cut veggies and a Greek yogurt. Then at dinner, instead of corn and green beans as your go-to veggie, try something new like Brussels sprouts or asparagus. Make a list of new foods or food goals you want to achieve each week and enjoy new food experiences.

If you have been wanting to change some of your habits, take the New Year as an opportunity to start some fresh ones. It just takes one or two small changes to help jump-start your healthy eating in 2018.

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This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

 

Topics: nutrition resolutions weight loss healthy eating accountability technology apps new year

Staying Well in the Winter: Tips for Cold-weather Wellness

GettyImages-613030648.jpgWinter is fast approaching; it officially begins on Thursday, December 21. With temperatures getting colder and the weather conditions more temperamental, it’s important to plan ahead to stay on top of your wellness goals. Distractions are inevitable during the holidays, but anticipating them and reacting accordingly will set you apart from most individuals during this season. See our tips below to help combat being sidelined this season

  • Plan ahead. Parties and gatherings are part of the fun of the season, but may throw a wrench into your normal schedule. Take a look at your calendar at least once a week and schedule in your workouts beforehand. Don’t be afraid to get creative!
  • Grab a friend. Not feeling motivated? Partnering up to exercise is a great way to create accountability while also enjoying hanging out with your friends. Try a new class or step out of your comfort zone.
  • Dress appropriately. If you don’t want to be stuck inside during the cold weather, make sure to wear the proper gear. Check out this article about winter running wear to determine whether your winter workout wardrobe needs an upgrade, and then see these other tips for preparing for a winter run.
  • Write down your goals. In addition to having a workout partner, do some goal setting, and post them somewhere visible—like the fridge!
  • Get 7 to 8 hours of sleep. If you are starting to feel run-down, it is extremely important to make sure you are getting a sufficient amount of sleep. Lack of sleep reduces the amount of antibodies and cells that fight disease and infection.
  • Take advantage of seasonal activities. No time to fit in the gym? Stay active in your events! Try ice skating, cutting down your own Christmas tree, or walking around a holiday market.

Most importantly, remember to enjoy the season and surround yourself with friends and family. Creating a well-rounded exercise program will help you stay on top of your goals while still taking advantage of seasonal festivities. Have questions? A NIFS trainer can help set you up for success!

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This blog was written by Ellyn Grant, Healthy Lifestyle Coordinator. To read more about the NIFS bloggers, click here.

Topics: NIFS goal setting holidays accountability winter wellness cold weather