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NIFS Healthy Living Blog

Bulletproof Your Health and Fitness New Year’s Resolutions

GettyImages-901324170Where did 2018 go? Whether it was the best year of your life, or you’re looking forward to a fresh start in 2019, you may likely have some health and fitness goals at the top of your list of resolutions. How do you make sure they aren’t just a pipe dream? Let’s find out!

Set (the Right Type of) Goals

Goals should be an obvious part of any resolution, but setting the right types of goals isn’t always so clear. To ensure that your goals are fulfilled, they need to be SMART:

  • Specific: You must have a specific attribute for improvement in mind.
  • Measurable: There must be some way to measure your progress.
  • Achievable: Setting realistic goals is crucial to motivate short-term success.
  • Relevant: Goals need to be relevant to what you want, not what you think other people want.
  • Time-sensitive: You must have a timeline for your goals in order to measure success.

There are many alternatives to this acronym, but following these simple guidelines will force you to consider goals that are actually meaningful to you. Your aspirations should be just that—yours. Otherwise, the motivation to succeed becomes increasingly external, which leads to only skin-deep rewards. Successfully achieved internally motivated goals are much more rewarding in the long run.

Get a Starting Point

A huge mistake that is easy to make when goal-setting is not knowing where you’re starting. Without an accurate baseline value, you have no reference point for comparison to where you end. Don’t wait until you “get in shape” to test yourself. As painful as it can be, testing yourself at your “worst” will only make your accomplishments that much more rewarding.

We offer access to a wide variety of assessments to our members here at NIFS, and we take pride in providing feedback on your progress throughout your fitness journey. Whether you’re looking to track your body composition (body fat percentage), cardiorespiratory fitness level, movement quality, or even just your measurements, we encourage all of our members to take advantage of the complimentary assessments that we offer. After all, you can’t get where you’re going if you don’t know where you’re starting.

Retest!

After you’ve set your bulletproof SMART goals and established exactly where your starting point is, it’s time to get to work. Once you’ve reached your pre-established timeline for your goals, however, it’s time to retest! Just the same as establishing a baseline, it is absolutely vital to retest your initial measurements. Ideally your testing will be completed under similar conditions as your baseline tests, preferably at a similar time of the day with a similar state of digestion.

What is most important, though, is simply that you retest the same attributes you tested initially. There is nothing wrong with testing something new, but make sure that you’re at least measuring a value that has already been measured. Otherwise, you’ll have no feedback as to whether you were successful in achieving your goals. There truly is no more rewarding feeling than seeing black-and-white proof that you have improved from where you started. It just might be the motivation you need to stick to it in the long run.

As I said earlier, we take pride in assisting you in the goal-setting process from start to finish. You shouldn’t have to take on any goal, but especially a health-minded one, all on your own. Let us be part of your guidance toward being the best you possible in 2019—and beyond!

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The BOD POD® is the gold standard in body composition tracking and NIFS has it. This device accurately measures the percentage of body fat and lean body mass, enabling you to track your body composition more effectively over time.

 Schedule a Bod Pod Assessment

This blog was written by David Schoch, CSCS, FMS, and Healthy Lifestyle Coordinator. To find out more about the NIFS bloggers, click here.

Topics: new year's resolutions goal setting motivation fitness assessment assessment smart goals

Get a Grip: Exercises to Increase Your Grip Strength

GettyImages-505776960How long have you been stuck on your max for bench press or unable to become efficient at
pull-ups or even able to do a good pull-up? More often than not, people have many areas of concern; upper-body strength, stamina, and technique come to mind. Outside these main aspects of lifting weights, what else is there that you can focus on to help improve your personal bests without making it too complicated? One area you can focus on that gets relatively little attention is grip strength. You already use it a lot, right? The answer might surprise you when you take a look at how it can improve your overall fitness experience.

For the most part, most upper-body lifts require some grip strength. The exercises that require the most tend to be the ones for which you have to hold dumbbells, barbells, kettlebells, or chin-up bars. Whereas other exercises on machines can provide safety and ease of use, they sometimes lack the grip strength aspect that is required with the free-weight exercises. In the fitness world, there’s a saying that goes, “If you want to get good at push-ups, do push-ups.” You can focus some of your exercise time on developing these muscles.

Exercises That Increase the Strength of Your Grip

Here are some easy ideas to implement into your own workouts next time you are at the gym.

  • Farmer’s carry: This exercise can be a little deceptive to the beginner, but as you will find out, there's more than just legs at work. Other than legs, core, shoulders, and back, you will notice that it is imperative that you have some grip strength to be able to complete the exercise, or else you won’t get too far. Remember the saying above.
  • Weightlifting: When you are lifting weights, be sure to grip the bar tightly. Always practice squeezing against the bar when you lift. Conversely, try to incorporate a grip aspect into other exercises as well. Tools to help you work on grip include Fat Grips, the Axle Bar (aka the Fat Bar), and Grippers. Grippers have been around for a long time, with the “Captains of Crush” being known as the toughest around.
  • Stress ball: The stress ball, which is extremely cheap and easily available, can act as an on-the-go tool. There actually may be more stress balls available in the US than there are people, so if you do not have one, I’m sure someone you know does. Simply put one in your car and while you’re stuck in traffic or at a red light, grab that ball and squeeze out 50 reps on each hand. Not only will your grip strength improve, but you may experience actual stress relief.

Let a NIFS Health Fitness Specialist Help Increase Your Strength

As you can see, there are many ways to help your grip strength. The most important thing to remember is that if you want to improve, you will have to use it and use it often. When you think about all the muscles you use for exercise and how they work together, you must understand that you are only as strong as your weakest link. If your grip is the weakest link, every exercise that requires you to hold weights, or yourself, will be subpar. With increased strength, those plateaus will fall.

NIFS has several options in the fitness center to help aid your quest for improved grip strength, including hand grip dynamometer testing (yes, we can test your grip strength). See a health fitness specialist to schedule an appointment to talk about your goals and fitness assessment options. Take control of your workouts, and get a GRIP on your life.

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

Topics: grip strength grip exercises fitness assessment NIFS weightlifting carries