NIFS Healthy Living Blog

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

Adjustments to Meal Times 

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

Adjustments to Exercise Routine 

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

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

Adjustments to Sleeping Routine 

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

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

With the new school year upon us, it’s time to start thinking about “back to school” fitness. Summer was a time for adventure, vacation, trying new foods, and so much more. Although all that stuff is fun, it can get us out of a routine. As a newly graduated college student, I know how much a routine helped me stay on track for my classes. One thing I always included was exercise. Having consistent workouts is the first step toward a disciplined life.

Studies show that working out consistently actually helps you stay with your schedule. When you plan specific times to exercise, you become more committed, and you can track your progress. When you see that you can stick to a workout schedule and are successful at it, you can start to change your view on other tasks in your life. When one area of your life becomes more manageable, it is easier to do the same with other aspects of your life.

Now you might be asking yourself, “Where do I even start?” Here are a couple of easy steps to making sure you create a workout routine that is a perfect fit for your schedule.

1. Make fitness a priority: If fitness is important for you, you need to make time for it. Your health should always be your number-one priority. And as a wise person once said, “If you don’t make time for your health, you will make time for your illness." If working out is not one of your top priorities, it will not happen. If you really want to get the most out of it, you need to prioritize it.
   
2. Be realistic: The key is to consistently do your best. Make sure you don’t sign up for too much. If you keep missing classes or training sessions because your schedule is too crazy, you’re going to get really discouraged when you don’t see the results you want. When starting a workout routine, start small. At NIFS we offer free classes to members throughout the week at different times (see the schedule here). This is a great way to get started, especially if you don’t know exactly where to start.
   
3. Make goals: Making goals is one of the best ways to start your workout routine. If you know what you are working toward, you’re going to work harder to get it. Make sure these goals are SMART. This means that they are Specific, Measurable, Attainable, Realistic, and Time-bound. This will help you track your progress and really see successful results.
   
4. Time it right: Make sure you go to the gym at a time that is good for you. If you have a lot of morning classes, go in the afternoon or evening or vice versa. If you're more of a morning person, make sure you get up early in the morning and work out. If you know you have a lot of schoolwork, only work out for 30 minutes. When it comes to timing everything, make sure you come up with a good plan and discern when is the best time for you.
   
5. Short workouts count, too: Everyone is busy and sometimes crazy schedules are what stop people from working out. People think that they need to train for 60 to 90 minutes straight or else they won’t see any results. Research shows that 10 to 15 minutes of training can be beneficial for people throughout the day. So, if you want to, you could do a quick 10-minute workout four times a day and you would have completed a 40-minute workout!
   
6. Come prepared: Make it a habit to pack a gym bag before you go to classes or work. This way you can go straight to the gym without any additional trips that can get you sidetracked.
   
7. Get in more daily fitness: You can get in easy workouts by just doing everyday things. For example, you can take the stairs instead of the elevator, or walk instead of taking the bus. These seem simple, but they add up over the course of the week. A study from The Ohio State University found that you can burn around 20% more calories by just altering your walking pace instead of keeping a consistent speed. You can even make sure you’re active over the weekend. Go for a walk, go for a bike ride, go hiking, or even play a game of baseball.
   
8. Be accountable, but reasonable: Some days are going to be harder than others, and you’re just trying to tackle it all. There are going to be many days where you don’t honestly have the time or energy to work out, and that’s okay! When those days happen, allow yourself to miss. But make sure you get moving the next day. Although you don’t want to create the habit of not working out, give yourself room to be human.
   

Working out does not have to be a scary or daunting thing. Make the most out of it and make it yours! Trying to balance school and fitness can be a lot, but it’s totally doable. Whether you are a student or parent of a student, do your best and keep pushing toward your goals!

This blog was written by Emily Lesich, NIFS Health Fitness Specialist. To learn more about the NIFS bloggers, click here.

With the phrase “freshman 15” commonly tossed around, many students enter college with a fear or perception that they will gain weight. However, a meta-analysis of the available research showed that, while close to two thirds (60.9%) of first-year college students did gain weight, the average amount gained was only around 7.5 pounds. Of those who reported weight gain, only 10% gained 15 or more poundBased on these findings, not everyone experiences the “freshman 15”; however, it is evident that the majority of first-year college students do gain some weight. Increased stress levels, fewer hours of sleep, excess alcohol intake, and reduced physical activity are just some of the factors that may contribute to weight gain in college.

To prevent weight gain and maximize your overall health this semester, try some of the following suggestions:

Stick to a schedule.

College can wreak havoc on your preferred living, sleeping, and eating routines. It is important to establish a schedule and stick to it. Healthy habits to adopt include the following:

• Eating at least three well-rounded meals each day (and minimize late-night snacking).
• Going to bed and waking up around the same time each day.
• Drinking plenty of water (a general recommendation is at least 2–3 liters [64–96oz] each day).
• Getting between 7 and 9 hours of sleep each night.

Plan ahead and stock up on healthy staples.

A little preparation ahead of time will keep you from grabbing unhealthy snacks.

• Keep healthy snacks and staples in your dorm room or apartment. Some examples include the following: Microwavable brown rice, oatmeal, and popcorn; yogurt, apples, bananas, peanut butter, hummus, cheese sticks, granola, bagels, nuts, whole-grain crackers, cereal, and protein bars.
• Limit foods commonly consumed in college that are high in sodium and calories, such as ramen noodles, heavily buttered popcorn, and pizza.
• Keep a knife and cutting board on hand to slice fresh fruits and vegetables.

Limit high-sugar, high-calorie beverages.

Reduce intake of soda, energy drinks, sweetened coffees and teas, and alcohol. If you do choose to consume these beverages, be sure to drink in moderation and to factor them into your total caloric intake.

Don’t overdo it at the dining hall.

With limitless options, including plenty of not-so-healthy ones, making smart and healthy decisions at the dining hall can be complicated. To start, aim to pair a high-quality, lean protein source (chicken, fish, turkey, beans, yogurt, eggs, etc.) with a fruit or vegetable at each meal. Other tips include the following:

• Make use of the salad bar, if available, but be sure to limit high-caloric toppings such as nuts, seeds, cheeses, and dressings.
• Allow yourself some “treat foods,” but don’t make this a daily habit.
• Eliminate distractions while eating. Focus on the food you are eating, rather than your phone, laptop, or schoolwork.

Stay active.

Adults over 18 years of age should aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, and muscle-strengthening activities on two or more days each week. In order to meet these recommendations, make use of your school’s recreation center or gym, walk to class when possible, or participate in intramural sports. (Here are some more tips for staying fit in college.)

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

With busy class schedules, homework, exams to study for and papers to write, not to mention wanting to have something of a social life, trying to stay fit in college can really be a challenge. On top of this, many students hold some form of a job where they work between 10 and 25 hours on any given week. Whether you are an undergrad or graduate student, the same thing applies. When all this stuff is on your plate and the schedule continues to fill up, one of the first things that tends to get pushed to the side is getting to the gym!

Here are five tips that will help you stay fit during your education.

1. Schedule Your Workout

Just like you schedule a time to write a paper or study for an upcoming exam, do the same for a time to work out. If you use an agenda or a mobile calendar, set aside at least 30 minutes to be active during your day. Many studies show that those who exercise on a regular basis actually get better grades and have more concrete, focused study habits.

2. Bike or Walk to Class

Whether your campus is small or large, simply biking or walking to class can help to keep you fit. Plan your day to leave enough time so that you can make the bike ride or walk to class and still get there on time. If you do happen to commute far enough that you must drive to campus, try to leave your car parked further away so you can bike or walk the rest of the way to class. Additionally, you can take some time to walk or ride after lunch, before the next class begins or at the end of your busy school day.

3. Watch Your Diet

Healthy eating on campus can be one of the biggest challenges for students. Due to the demanding schedule and often being on a “time crunch,” it’s easy to simply just grab and go, with thoughts of nutrition going out the window. But by simply watching your diet and walking, you can keep yourself more fit without much effort. Try to pack your lunch choosing healthy foods to eliminate the fast food stops and be certain to carry around a water bottle to drink as much water as you can throughout the day for proper hydration.

4. Find a Workout Buddy to Help Get You to the Gym

There are many benefits to working out with others. Having a workout buddy or small group that plans to meet at the gym on certain days will help you to stay on track. If you have the accountability as well as someone banking on you being at the gym, you are far more likely to actually get there and get the work done. Find someone with similar workout goals and interests and start planning to go together.

5. Use the Gym as a Study Break

Everyone needs to take a break from studying. Set a schedule where you use one of those breaks to get over to the gym for a workout. It will allow you to focus better, clear your mind, and be ready to get back to it once you are done. Study for a few hours, take an hour to get your workout in, and then get back to it!

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Regardless of your level of education or area of study, adding in a workout will benefit you in more ways than just staying fit. If you are having some trouble trying to fit in exercise with the busy demands of school, try to implement these five tips!

This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Busy college schedule? No time to fit in your workout between exams, papers, and class? Don’t let school be the excuse to skip or miss your workout. According to The Lancet, people who exercise as little as 15 minutes a day have a 14% lower mortality risk than people who don’t exercise at all. Just remember, something is always better than nothing!

Quick at-the-Gym Workouts

Here are some quick workout options, that require dumbells or kettlebells, that you can do if you are short on time.

Workout 1: 2–3 rounds

• Pushups x 8–10
• Squats x 8–10
• Bent-over rows x 8–10 each side
• Kettlebell swings x 30 seconds

Workout 2: 2–3 Rounds

• Split squats x 6–8 each side
• Pullups x 6–8
• Shoulder press x 8–10
• Farmer’s carry 30 seconds

Fast Workouts That Don’t Require Equipment

No equipment, no problem. You can still get in a quick workout. Just because you do not have weights available doesn’t mean you should skip.

Workout 1: 3–4 rounds

• Walking lunges x 8 each
• Pushups x 10
• Squat hold x 5 (hold the bottom position of your squat for 10 seconds)
• Side plank lifts x 8 each side
• March in place x 30 seconds

Workout 2: 3–4 rounds

• Side lunges x 8 each side
• Bear crawl x 30 seconds
• Single-leg bridge press x 8 each
• Eccentric pushups x 5 (8–10 seconds on the way down; 1 second on the way back up)
• Jumping jacks x 30 seconds

Always remember, something is better than nothing! “No time” should never be the reason for not getting in some strength movements as a student. If you need more help for quick workout ideas, stop by the track desk at NIFS and a trainer can help you out.

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

Welcome back to school! Or, if you are new to the college experience, welcome to your first adventure in time management and balancing your life. This not only includes your academics and social life, but other areas that go under the radar as less important. I’m talking about fitness and wellness. College and university fitness centers are usually well populated with individuals with a wide variety of goals ranging from stress reduction to spring break abs, to meeting people.

Many of the students that I have met at NIFS are likeminded, health conscious, and body-image-positive, which makes coming to a campus-centered fitness center more enjoyable. In retrospect, when I was in school I found myself using the campus fitness and recreational center as a way to not only hone my training skills, but also to get away from the stress caused by deadlines and grades.

Beyond the obvious benefits, studies have been conducted that actually link exercise to getting better grades. Here is what I have found, along with some constructive ideas to help you benefit from fitness.

Set Goals

Breaking through your fitness barriers is the first step to getting what you want out of your fitness experience. In previous blogs, I have talked about setting realistic goals and expectations; because of all the time allotted to school and social life, you may find yourself in a crunch to dedicate any extra time to your goals. Choose goals that can be measured, such as coming to the gym four days per week for the entire semester or wanting to complete a 5K in less than 25 minutes. This will allow you to focus while you are at the gym and not tune out what you are trying to accomplish.

Find Motivation

Also, finding something you love to do for exercise helps. If you love swimming or plan to have swimming as part of your training goal, you should practice swimming often. Finding a support network can also help bridge the gap between your student life and fitness life. These people do not have to have the same goals as you, but it helps when training for an event. NIFS offers group fitness classes daily that are included in the membership; this is a great way to meet people and commiserate about how much fun burpees are!

See How Exercise Helps You Get Better Grades

The benefits go beyond looking good for spring break. Studies conducted at Purdue in West Lafayette, Indiana, have shown that if a student works out as little as once per week, they have a better chance of having a higher grade-point average than their classmate who doesn’t work out. The findings supported not only improved grades, but also better time-management skills and mental wellness. As these studies become more and more prevalent, there is a noticeable trend for better, more suitable campus fitness centers to fulfill the needs of the students.

A worrisome trend in schools today is the deemphasis on physical education classes. From a young age, I remember having physical education class and never thought twice about how much exercise I was getting because I was having fun playing games and interacting with others. Based on the researchers’ data from Purdue, the trend of discontinuing physical education, which is leading American children down the road toward obesity and lack of knowledge regarding wellness, could affect their ability to get better grades. With anything in life, balance is the key. The right amount of study, exercise, nutrition, and recovery can benefit anyone.

Just Get to the Gym

In closing, all signs point to fitness as being undeniably great for people. We find that having a goal in mind is good, but really just getting to the gym can be beneficial. NIFS, located at the south end of IUPUI’s campus, is staffed with individuals looking to help you on your fitness journey. Along with the staff are thousands of everyday people just like you who are trying to do the same thing you are. You can do a different class every day of the week or have a trainer design a specific plan tailored to meet your needs. Welcome back and have a great school year!

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

When it comes to settling back into school, adjusting to the crazy schedule can become one of the biggest tasks. From classes each day, to group project meetings, to homework due dates and the dreaded semester exams, how are we supposed to find the time to keep ourselves healthy and fit?

In the summer you may have had no classes or potentially just one, leaving you with a hefty amount of extra free time to spend how you like. Getting back into those fitness goals that you wanted to accomplish wasn’t such a hard task. However, when school stress sets in, students find that that time gets cut short and they tend to give up on focusing on their own health.

Tips for Fitness in College

Here are a few tips to help you stay focused and driven to keep exercise in your daily schedule, without falling off the wagon, all while being successful in school:

Drink water throughout the day. We all know about the strategically placed dorm and community food/drink venues that are available at our fingertips when we are moving from class to class on campus. However, a lot of them tend to be full of extra sugar and unnatural ingredients. Simply remember to pack a bottle of water. There are many places across campus to refill it, and I would even challenge you to see how many times you can do that in one day! Drinking enough water will keep you hydrated and healthier. It will also assist in brain function to keep you focused during those long lectures and tedious late-night homework assignments you need to finish.

Keep a daily agenda. Whether it be just a few reminders on your phone or a hand-held planner, having something that tells you what you are doing throughout the day can only help keep you more organized. It can also help to keep you more accountable. If you have your workout scheduled and written down as a reminder, you are more prone to complete it. Find what works for you: a set time each day like after your last class, meeting a friend at the gym to work out together, or an alarm on your phone can be the secret to success.

Plan out your workouts. Knowing what you are going to be doing for your workouts is essential when it comes to saving time and being efficient in the gym. Take some time at the end of the week to plan out what you will be doing for the week to come. This not only saves you from walking around the gym wondering which exercise to do next, but it keeps you on task with something that you can build from and see more results. If you need help planning your workouts or some extra guidance, NIFS has qualified trainers who can sit down with you and help you plan out specific goals and personal training. They can also assess your movement through personal fitness testing and a functional movement screen, and then create a personal workout program that works for you. Click here to learn more about setting up your free fitness sessions with a NIFS trainer!

Incorporate HIIT into your busy days. High-Intensity Training (HIT) is a GREAT tool to use for those jam-packed school days where you don’t have much time. Days like that can elevate your stress level, which can have an effect on your blood pressure and fat retention. Workouts in the form of HIT training are shorter, with bouts of high heart rate and little rest in-between. They get the job done in less time, and are a great pick-me-up to burn calories and relieve some stress during your busy day. Click here to check out our HIT schedule and to try a class for free!

Find an accountability partner. If you feel like you are one who tends to start on something and not always complete it, an accountability partner is an awesome thing to have to keep you on track. An accountability partner can be anyone in your life who can commit to help keep you responsible for staying on track with your goals. For example, your best friend, roommate, classmate, family member, and even a coworker are all great options! This needs to be a person you converse with or see on a regular basis, so they can make sure to ask you regularly whether you trained that day or stayed on whatever new eating plan you may have started. This person can even have similar goals as you and work out with you, so you both can cheer each other on. This strategy will help increase adherence and get you closer to success with your goals.

Stay Focused on Fitness

So, while there are plenty of things that can distract you from staying on track, you can use these simple tips to keep focused! If you simply adopt a few new habits like the ones above, you will be more likely to keep on top of your fitness goals.

This blog was written by Rebecca Newbrough, Lifestyle Program Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Even though it’s been a few years since I graduated, it still feels like I was just walking through campus and living in the dorm. I absolutely loved college, and while many people gained the freshman 15, I took advantage of the opportunity to live on my own for the first time and make lots of healthy habits that I still follow today. Just because I created healthy habits doesn’t mean I didn’t have an amazing time.

For me, living a balanced life full of fun is essential for being healthy. Here are my top three tips for staying healthy your freshman year and beyond (that leave room for plenty of college-style fun and experiences).

1. Keep a Routine

I am a routine type of girl, but I have come to learn that having a routine is not just a “me” thing. The human body was designed to function on a schedule and to have a routine. Everyone can have a different routine, but I found that I functioned best when I went to bed a little earlier than most people and woke up a little earlier. Of course, I would stay up later on weekends to participate in events, hang out with friends, and attend socials and parties, but I would give myself a curfew (typically midnight) so that I could get some sleep and still feel great the next morning (even after having a great time the night before). The most important thing is to figure out what works for your body and stick to it. 

2. Take Advantage of the Rec/Fitness Center

Most colleges and universities have a fitness center or are affiliated with a fitness center for students to use. Guys, this is a no-brainer! Just go to the rec center or fitness center. These places offer tons of group fitness classes, personal training sessions, and weight and cardio equipment for you to do your own workouts, and they are usually open for the majority of the day. Stop making excuses; find a friend and hit up the rec/fitness center. You’ll thank me once you do!

3. Walk It Out

I went to a small university, so the farthest thing away on campus was typically a 10-minute walk. That’s it! I would only use my car if I had to take a large load somewhere or if I was leaving campus, which was very rare. Walking is amazing for the body because it gets the body moving, but it doesn’t put a lot of stress on the muscles and joints. Walking as your form of transportation is a habit that you can start during your college days and then continue throughout the rest of your life! Seriously, just walk. You’ll feel great and those freshman 15 pounds will stay far away. 

Of course, there are tons of other things you can do to stay healthy in college; these are just a few for you to start with! 

Let’s hear from you below in the comment section. What are some of your favorite ways to stay healthy?

This blog was written by Tara Deal Rochford, contributing writer, group fitness instructor, and author of healthy living blog Treble in the Kitchen. Meet our other NIFS bloggers.