NIFS Healthy Living Blog

We made it to 2026! NIFS has your back this year, and we want to see you reach your big goals and be the healthiest version of yourself. So, where do we start this year?

The hardest part of adopting healthier habits is envisioning where we truly want to be long term. It is hard to start if we don’t know the finish line. If there is a disconnection between our intrinsic motivation and our current behaviors, then that is a good place to explore first.

Check-In / Let’s Stop for a Moment…

Take a moment to think about what fitness and wellness goals you might have for yourself. If you don’t have a clear one, you might explore areas of your life you’d like to improve upon.

In health coaching, we often use a wellness wheel activity or a self-rating scale (1-10) to gauge how you feel about your performance in different areas of life. There are eight dimensions of wellness: physical, emotional, social, financial, occupational, environmental, intellectual, and spiritual.

Think about how you might grade yourself in these areas. You may be an A+ student in physical wellness while giving yourself a D- in finances. That is okay! We are in a constant state of growth every day and taking on new opportunities.

How Can Your Strengths Help You Grow?

Lean into your strengths—they are your north star. For example, maybe you’re a student and very disciplined with your time management. You could approach a new fitness goal in terms of time management. Instead of jumping straight into a new routine, build momentum into your day-to-day schedule.

Perhaps set a calendar reminder for ten minutes of walking and some bodyweight exercises. You don’t have to reach the end goal immediately; start by using your strengths as resources. Excelling in one area can eventually help you grow in others.

Start SMART

Setting a goal with SMART formatting is a perfect way to tackle the areas of wellness you want to improve. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

The specificity of a goal is important because lasting habits are often tied to our values. Start with an “I” statement, such as “I will be going to the gym more often” or “I will eat more whole foods.”

Measurable goals clarify how you will know you’ve made progress. For example, “Going to the gym more often… after work on at least three days every week” gives you a tangible habit and a way to track success.

Set goals that are attainable within a realistic timeline. In health coaching, we usually start with three months to adopt new behaviors, though it can take nine months or more to make them habits. A three-month goal challenges you to grow but is short enough to fit your current schedule. Be realistic about your abilities to avoid discouragement.

Let’s Put It All Together and Tackle 2026!

Remember, set yourself a goal that sounds possible to yourself in a foreseeable timeline. It may take effort, but by clearly articulating WHAT you want or WHERE you’d like to be it removes some of the challenges around the unknown. Focus on the behaviors you want to improve and hold yourself accountable to how you are measuring your progress.

Setting a weekly action plan can help with accountability. This can be something simple like 3 small actions to perform that can assist the great goal.

If your goal is to get to the gym more, then maybe you might be setting these weekly action steps, for example:

1. I’ll pack my water bottle, and gym shorts the night before.

2. I’ll turn off my email at 5pm to get to the gym.

3. I’ll look at my fit watch to make sure I hit my goal.

Keep things simple and clear for yourself. You can easily spot when you may be falling off a bit and put yourself back into gear. You will have periods of a lack of motivation or perhaps many distractions in life…

Going back to your plan and focusing on small action steps will keep you moving forward foot by foot… day by day… and year by year. If you need help in setting a SMART goal, please reach out to me at acarpenter@nifs.org. I’m a health coach (NBC-HWC) here at NIFS and would enjoy the opportunity to help you reach your long-term goals.

You’ve got this!

As we ring in the New Year, many are thinking about what they want out of 2026 and are forming new goals and resolutions. According to Forbes, a whopping 48% of those goals are fitness related, with another 34% making weight loss resolutions and 32% making dietary resolutions. Looking at the stats, it’s clear that people have a vested interest in their health and are conscious of needed improvements. On average, 80% of New Year’s resolutions are abandoned by February and only 9-20% achieve their goal by the end of the year. This is such a prevalent issue that the second Friday in January is called “Quitter’s Day”. To overcome this, let’s be smart this year. Instead of making vague and unrealistic goals, I’m going to tell you how to make SMART goals!

SMART Goals Explained

SMART is an acronym used to guide your goal setting, and it stands for the following:

Specific – be as detailed as possible. If you don’t set up a goal post, how will you ever know if you reached your goal? For example, instead of saying “I want to eat healthier this year” you could say “I want to eat healthier this year by eating 3-5 servings of fruits and vegetables a day.” That way you’re setting parameters that you’re aware of and know what direction to go with your healthy eating

Measured – make it trackable. You should be able to track your progress on your way to your goal, so you know how close you are to completing it. A good way to make your goal easy to measure is by making it quantifiable. That way you just have a number to work towards, letting you know where you are on your journey. A good example would be “I want to add 20lbs to my bench max” instead of “I want to get stronger.”

Achievable – set a realistic goal. There’s nothing wrong with being confident when setting your goals, as long as you’re REASONABLY confident! For example, if you were to set a goal like “I want to lose 50lbs by the end of this week!!!” you would be setting yourself up for failure or disappointment. Sometimes setting smaller goals leading to your main goal can help! “I want to lose 3lbs this month” this can help you reach that larger weight loss goal by the end of the year.

Relevant – as in salient. The work you’re doing should contribute towards whatever goal you set for yourself. While that may seem obvious, it’s easy to find yourself having pushed hard in the wrong direction if you don’t do the necessary research. For example, if you set a goal of

making advancements in your fitness career, and you start studying for the Bar Exam, you will not have made any progress.

Time-Bound – set a deadline. While deadlines usually induce stress, by giving yourself a time limit you’ll be more urgent in chasing your goals! It's easy to fall victim to procrastination when you have no clear time to start, but by setting a time limit and lighting a fire you’ll be much more likely to start sooner rather than later!

Now that you’re SMARTer…

Be sure to use these tips this new year when setting your goals. Let this year be the year that you carry out everything you set out to. And of course, if you have any questions or need any help setting SMART goals, come schedule an Exercise Prescription for free at the Fitness Center Desk! Have a wonderful 2026!

As the days grow shorter and temperatures drop, finding motivation to get to the gym can be tough. Between an increase in sickness, schedule changes, and chilly weather, it’s easy to lose your fitness rhythm. But sticking with your exercise routine during this time of year can actually help you feel better. Regular movement can boost your immunity, improve your mood, and increase your overall energy levels.

Boosted Immunity

As flu season starts to roll around, everyone starts to look for ways to stay healthy. What if I told you that getting into the gym can help? Exercising regularly can improve body functions and blood flow. This improvement helps the body’s ability to create immune cells to help fight infection. By increasing blood flow, you can also help get the immune cells moving around the body more efficiently, which leads to a more effective immune system.

Improved Mood

Shorter days and colder temperatures are often accompanied by a drop in motivation and mood. This change is commonly referred to as Seasonal Affective Disorder (SAD). Regular exercise can help combat these winter blues by boosting the body’s natural feel-good chemicals. Physical activity releases endorphins, sometimes called the “hope molecule,” which play a big role in improving mood and reducing stress. Even a short walk or light workout can help lift your spirits and make the darker months feel a little brighter.

Increased Energy

Exposure to the sun can help increase energy within the body through multiple mechanisms, but due to shorter days and colder weather, it can be difficult to find time outside. By staying active, you can help fight this drop in energy. Regular physical activity can increase the efficiency of the heart and lungs, which helps the body deliver oxygen and nutrients to its cells, leading to more efficient energy expenditure overall. On a cellular level, physical activity can also be associated with an increase in mitochondria, which leads to more energy production.

Tips for Staying Active

Finding the motivation to stay active as the seasons change can be difficult, so here are a few tips to help keep you moving:

Set Goals

It’s hard to find motivation to do anything if you don’t know where to start. It’s easier to keep going when you know you’re working on something. By setting goals, you give yourself a target and direction for your fitness journey which can help improve motivation and consistency. When creating your goals, use the S.M.A.R.T. method.

• S = Specific: Define exactly what you want to achieve.

• M = Measurable: Track your progress so you can see how far you’ve come.

• A = Achievable: Keep goals realistic to avoid burnout or frustration.

• R = Relevant: Make sure your goals align with your personal fitness priorities.

• T = Time-bound: Give yourself a deadline to stay accountable and consistent.

Start small to help you gain momentum. Then, as you progress, your goals can progress as well. If you are struggling to set goals, ask a Health Fitness Specialist about scheduling a Strategy Session to help get you started.

Create a Plan

By creating a structured schedule and workout plan, you can remove some of the stress of staying active. Planning your workouts and schedule can create a routine to ensure you stay active. Whether that plan includes a full, 60-minute workout, or just something as basic as walking on the treadmill, a plan will help you stay consistent with your physical activity. If you struggle with creating your own plan, speak to a Health Fitness Specialist here at NIFS about an Exercise Prescription or Personal Training.

Find a Workout Buddy

When working out alone, it’s easy to convince yourself that you can skip the gym. Having a workout partner can create some accountability to help motivate you to stay consistent. Try to find someone with similar goals that you enjoy being around and helping each other stay active as winter approaches. If you can’t find someone to work out with, try joining a fitness class. Here at NIFS we offer a wide variety of classes to all members for free. Ask a Health Fitness Specialist about our Class Schedule and how to sign up.

Although it can be a challenge to stay active as the weather changes, your body and mind will thank you for keeping up the effort. By setting goals, creating a plan, and surrounding yourself with support, you can build consistency that carries you through every season.

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

Focus on Nutrition Basics 

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

Start with Small Steps 

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

Prioritize Consistency Over Intensity 

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

Revisit Your Goals 

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

Stay Hydrated and Rested 

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

Seek Support 

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

Celebrate Small Wins 

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

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

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

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.

In a world where people want results in an instant and take drastic measures to achieve those results as fast as possible, developing strength, power and athleticism in a long-term aspect is often overlooked. For any fitness-related result or outcome, improvements take time. Fat loss, overall strength and/or power in any particular lift, speed, and agility are all seeds that needed to be watered for a while before noticeable and permanent changes are evident.

In an athletic realm, this leads to the importance of the “testing” process and the use of that process over the course of months, semesters, and years. As a young athlete or athlete fresh out of high school entering the college world of sports and strength and conditioning, this is how you monitor your success and validate that the training and improvements you are making are the things that are actually working. Numbers do not lie. If your times in specific agility drills or weights have increased in certain lifts, obviously you have made improvements. If those numbers have not changed or have decreased, you need to address methods of training or overall compliance/intensity with the program.

Below are five performance tests that measure multiple aspects of your overall athletic profile.

40-Yard Dash

The 40-yard dash, or “40,” is one of the most common drills we use to measure straight-line speed. Sure, many sports are played in a multidirectional way, but overall top speed is an important puzzle piece. Setting up and performing this drill is relatively simple; however, you may need two people to help with the timing.

First, set up two cones exactly 40 yards apart. From here, go to the starting line and sprint from start to finish. The clock or stopwatch should start on your very first movement from the starting line and stop when your body crosses the finish line.

5-10-5 Shuttle

The shuttle run is one of my personal favorites. It allows you to see an athlete’s explosiveness and change-of-direction skills. With lateral movements being so important in many sports, this gives you a good idea of where an athlete stands. To set up the 5-10-5 Shuttle, you need three cones spaced out evenly at 5 yards apart. The athlete starts at the middle cone with their hand on the ground. They run to the right or left cone and touch the ground (5 yards), across the whole setup and touch the ground (10 yards), and sprint through the middle cone (5 yards). Timing of this test starts when the athlete’s hand raises up from the ground and finishes when they cross the middle cone.

Vertical/Broad Jump

Jumping ability is another “power” aspect that translates very well into success on the field or court. The vertical jump test is generally performed with a Vertec, or a piece of equipment where you stand underneath and jump to touch as many of the rings overhead as you can. Other than obtaining the Vertec, the test is fairly simple. First, you want to measure your standing reach, or simply the height that you can reach with your arm outstretched overhead. As I mentioned before, you jump and hit as many of the rings on the Vertec as you can. When the maximal height has been reached, you subtract the standing reach number to get the vertical jump height.

Another great way to measure power would be with the standing broad jump. For this, all you need is a tape measure that is on the floor with a starting line for the athlete. To perform, the athlete starts behind the starting line and jumps out as far as possible and lands under control. The length of the broad jump is measured wherever the back of the athlete’s shoe lands.

Bench/Squat/Trap Bar Deadlift

In the preceding sections we looked at sprint and jump measurements, but we can’t leave out our strength numbers. Like the great Louie Simmons of Westside Barbell said, “Weak things break.” Truer words have never been spoken. Because of this, we want to measure those strength gains with every opportunity that we have. For me, my main three strength lifts that I measure are the bench press, the squat (front squat or back squat, depending on the athlete), and trap bar deadlift. These are three main staples in my programming and I always want to see if the way that I’m implementing them in workouts is yielding the best results.

These may look a little different for you. You may choose DB Bench Press, Pull-Ups, Farmer’s Carries, or something similar. My recommendation is to be sure that whatever you are testing are things that you are continually working on. It’s tough to test a back squat if you haven’t back squatted in 8–10 weeks.

Overall, the moral of the story is testing to see whether what you are doing is helping you achieve your goals is vital. Without testing you are just guessing. Remember, numbers do not lie!

his blog was written by Alex Soller, Athletic Performance Coach and NIFS trainer. To find out more about the NIFS bloggers, click here.

Think about some top goals you have. Maybe your top goal is to lose weight. Your weight-loss journey is what I call the “Big Picture”—your target on losing weight and starting a healthier lifestyle. Sometimes the big picture can be daunting. Many might perceive this goal as too big, or virtually unattainable. But IT IS ATTAINABLE! It just takes focus and hard work.

The best way to accomplish your big-picture goal is to first make the goal SMART (more on that shortly). Then, create smaller, short-term goals that you can check off along the way. These are sometimes called action steps. Action steps will allow you to create small habits that will help you not only REACH your goal, but also ultimately maintain your success.

GET SMART

SMART is an acronym:

• Specific: Clearly identify the goal. Be concise.
• Measurable: Attach a measure to the goal such as inches or blood-work measurements (%, mg/dL, etc), minutes, or percentage).
• Attainable: Ensure that the goals are realistic and manageable. Really think deeply about this. Be honest about yourself and your lifestyle.
• Relevant: Make sure the goal is important to you.
• Time-bound: Define the timeframe during which you are aiming to achieve the goal.

Here are some SMART goal examples:

• I will decrease my mile time from 8:30 to 8 minutes over the next 4 weeks.
• I will drink 100 oz of water each day for the next 4 weeks.
• I will decrease my HgA1c by 1% in 3 months.

Create Your Action Steps

Now that you have determined the BIG GOAL, it is time to create action steps that will help you reach that goal. Think of these as mini SMART goals.

1. List 3-5 action steps (or habits) that pertain to your overall goal.
2. Explain how they will help you reach the big goal.
3. Decide how you are going to track your success with each action step you take.

Here are some examples of action steps:

Let’s use the SMART goal example from above. I will decrease my mile time from 8:30 to 8 minutes over the next 4 weeks. Here are some action steps that may help someone reach that goal:

• Run 5 days per week for 15–30 minutes over the course of 4 weeks.
• Run 4, 1-mile repeats 1 time per week until I retest my mile time in 4 weeks.
• Hire a running coach immediately to assist me in programming a customized running plan.

Questions to Ask Yourself Later

Once you’ve achieved an action step, ask yourself these questions:

• How did you do?
• How did it make you feel?
• Was it easy to do, or were you pretty challenged to stay on track?
• Does it still pertain to your overall goal?
• What worked and what didn’t?
• What needs to change?

The answers to these questions will help you determine whether you are staying focused on your goal, whether you are ready to take on or create another SMART goal, or if you need a little more time to concentrate on the one you are trying to turn into a habit.

Once you feel that you have accomplished your goal, work on another. Make changes and adjustments as needed throughout your journey. And even though these steps seem small, they ultimately lead to a large reward.

Check out this blog for an even closer look at the goal-setting process and why it's important!

This blog was written by Sabrina Goshen, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Consistency is arguably the most important component when working to accomplish goals, in or out of the gym. Without consistency, programs are unorganized, the body has a harder time adapting, and forming habits may be more challenging.

Build and Follow Workout Programming

Whatever your goals may be, they require a consistent level of training for you to reach them. One way to ensure consistency within the scope of your goals is to build a program. Programs make it much easier to stay on track because you won’t have to think about what you’re going to do at the gym today—it’s already written out. Most programs are designed to be followed for a set amount of time, typically about 4 weeks. Depending on the desired goal, the program will have a different focus—hypertrophy, endurance, strength, and so on. Each day is designed with the goal in mind, while ensuring that you are training in a way that minimizes imbalances within the body. If you aren’t following the program consistently, the chance of it working is reduced.

Theoretically, if you have a program and you don’t follow it, the body is not going to be able to adapt to the program because there isn’t an opportunity for progressive overload, which is when the amount of stress on the body is gradually increased over time, leading to increased strength and performance.

Work Toward Adaptations

Biologically, a lot of things happen in the body during exercise. Over time these reactions change the body to become stronger, grow, or run more efficiently. Different factors affect adaptations in everyone, so it’s impossible to predict when these changes will occur. But being consistent with training will increase the likelihood of seeing adaptations sooner.

Different modes of exercise elicit different adaptations. Endurance training will produce different changes than resistance training. While there are far too many adaptations to discuss in this blog, a few examples reported by the CDC include the following:

• Improved ability of muscles to use fat as energy
• Stronger ligaments and tendons
• Increased VO2 max and lactate threshold
• Increased number of capillaries in muscles
• Cardiac muscle hypertrophy
• Increased force production

Each of these changes is beneficial for different scenarios. The body is either becoming more efficient or stronger, or performance is enhanced. However, these long-term benefits are seen only after consistent training over a period of time.

Create Habits

We are creatures of habit. The more we practice something, the more natural it becomes. We experience this when we learn to walk as babies, when we learn to drive, and when we exercise. It’s normal to feel out of your element when you try something new, but the more you do it, the more comfortable you feel.

Current research suggests that to make a habit stick it must be performed for 68 consecutive days. The idea of sticking with something brand new for 68 days may feel overwhelming for some people. When taking on a new challenge, focusing on taking it day by day might be a helpful mindset. Yes, we might be aiming to create a lifelong habit; however, thinking about just starting a habit to last for years could seem daunting. Start by doing it for one day, and then two, and then three, and so on.

Once you feel comfortable with one small change, add another small change, and so on. Small changes are more sustainable over the long term and add up to form new habits. There will likely be days that your plan doesn’t work out how it was supposed to, but that doesn’t mean all progress is lost.

The Takeaway

Our bodies adapt gradually to exercise. In the end, consistency will help you reach your goals. Without it, you might not have enough structure to allow for growth. Work first on figuring out your goals, determine the best route to achieve them, and get started with one step. If you’re not sure how to get started, the trainers at NIFS can help you set goals and develop programs tailored to those goals.

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

So often in life people like to look at things as win or lose. But what if you switched your perspective to thinking of making progress by winning each day? With this simple shift, your days can be filled with more positivity and success instead of the typical mindset of losing or not being good enough.

Assess Your Current Fitness Level

So how can you take this approach into your fitness training? It starts with acceptance. Where are you at today? Maybe start by doing a simple fitness test:            

Set Realistic Fitness Goals

After you complete the test and track your results, set attainable goals in your mind. Maybe you want to increase each number by 3 to 5 reps a month from now. That doesn’t sound too bad, right? We often set ourselves up for “losing” or “failure” by creating goals that aren’t realistic.

The chance of winning the lottery in your lifetime is expected to be 1 in 175,000,000. If you set up your goal to win, how much money would you lose trying to buy all the lottery tickets just to achieve this goal? You might argue that the lose outweighs the win. The same is true in fitness training. People often think that doing more will get them to their overall desired results, but often this approach burns them out quickly, making the overall goal not attainable, and they give up on it after a short period of time.

The Mindset of Fitness Training

Here are some things to keep in mind.

“Progress over perfection leads to winning every workout!”

If you set yourself up to start at the bottom and slowly add each time you work out, you will notice progress at each session. With new growth comes new excitement. Aim for progressing in your workouts for a daily feeling of winning, instead of an overall outcome of burnout and losing.

Proper form leads to winning longer!

Practicing proper form can be a huge challenge for many people. Slowing down in general can get uncomfortable, but breaking out of your comfort zone can reduce injuries and lead to success in your fitness progress for a longer duration.

When you practice quality in addition to your quantity goals, you are making double the progress. Have you ever asked a trainer to take a look at some of your basic movements, like a pushup or squat? A lot of details go into these exercises without weight that you might not even realize, let alone the additional details you need to think about when adding weight. A Functional Movement Screen might be a great way to receive feedback about your form to help give you additional knowledge and tools for personal fitness growth.

Don’t forget recovery!

People often forget about the importance of recovery and how it actually allows us to win. Without allowing the body time to heal, you are putting negative strain on the body and brain, leading to not just physical injuries but also a lot of stress and anxiety, which also spirals into even more problems such as future disease.

Being mindful of how much stress you put your body under and balancing it out with how well you recover with days off, diet, and foam rolling and stretching is a huge fitness bonus!

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.

Have you ever told yourself you are going to lose weight and get fit in time for spring, only to be frustrated when warm weather rolls around?

It's easy to hide behind heavy winter clothes, but when the mercury starts climbing, the clothes get lighter and we can't hide anymore. "Why didn't I start working out weeks ago?" we ask ourselves. "If only I had started sooner!"

Regret-proof Your Spring: Set a Deadline

The best way to protect yourself from a regret-filled spring is to set a deadline and start NOW. Deadlines are powerful motivators. Without a deadline, you really have no set-point toward which to work. You have nothing pushing you.

We need to be pushed!

Deadlines create a sense of urgency. They help you position yourself to succeed, because that final date is always staring back at you. It forces you to prioritize and strategize. Otherwise, you will let things slide...you will keep putting off the workout and insisting that tomorrow you will start eating better.

Without a deadline, tomorrow never comes!

It’s Time to Shake Things Up

If you keep doing what you have always done, you will get the results you have always gotten. It’s time to do something different. Ask yourself this question: If I keep doing what I am doing right now, will I achieve what I want to achieve? If you answered no, it’s time for a change.

Get out your calendar and decide when you want to see your first wave of results. Be realistic; make sure you give yourself time to really dig in and see changes. But challenge yourself, too—make it a little tough so you can take full advantage of the power of urgency.

Prevent Deadline Creep: Get Competitive!

But a deadline might not be enough. Why? Because you might be tempted to move it. Deadlines are not supposed to be moving targets! The best way to prevent deadline creep is to get competitive.

Entering a competition or contest is a sure way to give you the edge you need to keep yourself on track and finish strong. There is something very motivating about competing with others. Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation.

Sometimes a little peer pressure is useful! And you will find that those with whom you are in competition will also be your biggest cheerleaders: they know exactly what you are going through and will be there to encourage you to keep moving.

Here’s How to Get Started

At NIFS, we offer various activities that allow you to get out of your comfort zone, receive the support and education you need to help you on your journey, and more importantly, have the time of your life with goal-oriented individuals who will encourage and push you to become the best version of yourself.

• Ramp Up to Weight Loss Program: This 14-week program gives you all the tools you need to reach those weight-loss goals. Not only will you be able to work with a trainer one-on-one twice a week, but you also have the option to join small-group workouts with other members. The training sessions and the small-group sessions are a great way to help keep you motivated. Commit for 14 weeks and see a brand new you at the end!
• Small Group Training: What better way to get the competitive juices going, and have the biggest cheerleaders on your side, all while getting in a great workout with highly skilled training and support?
• High Intensity Training (HIT): By redefining your boundaries you will discover new ways to get the most out of your workouts. HIT is designed to rev up your metabolism, burn more fat, build strength, and take your fitness to the next level!

Don’t wait until next week, next month, or even next year. Start now—you won’t regret it!

This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.