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NIFS Healthy Living Blog

NIFS’s Ramp Up to Weight Loss: Setting Goals for a Healthier Life

Ramp-up-logo-finalNO-SPACERamp Up to Weight Loss is a program designed to do exactly what the name suggests: ramp you up to weight loss. It’s a 14-week program that provides various tools to help you get a head start on achieving your goals. These tools include meeting with a Registered Dietitian, attending coaching sessions to help set and manage goals, and meeting with a trainer twice a week to walk you through workouts. As a weight-loss member, you also have access to the facility and group fitness classes every day. These resources are what makes Ramp Up one of the most popular programs at NIFS.

The Goal: To Teach You How to Reach Your Weight-Loss Goals

weight-loss-1The ultimate goal by the end of the 14 weeks is to make sure you feel confident in your own abilities to continue the journey that you are on. Whether you are struggling with nutrition, knowing what to do in the gym, sleep, or stress management, this program provides resources to teach you how to handle these situations in ways that will aid you in achieving goals. We start by setting one long-term goal, then break it down into short-term goals to act as stepping stones to get there. After all of the goals are finalized, we look at what action steps can be taken to achieve them. Setting realistic goals is essential for staying on track, and reaching them builds confidence in your abilities.

Weight loss is not always an easy thing to achieve. It can be a very slow process full of trial and error, ups and downs, and frustrations. There’s not a magic solution that will work for everyone. But, by tackling weight loss from multiple angles—including fitness, nutrition, and behavior—we can figure out what works best based on the individual.

After the Program: Long-Term Membership

So, 14 weeks have passed and you’ve successfully attended all your sessions, received nutritional guidance, and mastered goal setting. However, you’re not quite ready to be on your own yet. After Ramp Up, you can opt to become a long-term weight loss member. This program never expires, and you get one session a week with a trainer, assessments every three months, and coaching sessions. You still have access to the facility and all of the group classes. It’s an extra step to help you transition into continuing the journey on your own.

As trainers, we want not only to teach you how to work out safely and effectively, but to help you build the confidence and knowledge to be able to do it on your own. Being able to independently work out and make healthy choices is essential for long-term weight loss and maintenance. By taking advantage of all of the resurces over the course of the program, you can discover what helps you live a healthier life.

Find out more about Ramp Up to Weight Loss. Contact us today!

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

Topics: nutrition goal setting weight loss NIFS programs dietitian

Weight-Loss Goal Setting: Focus on What Your Body Can Do

GettyImages-1131330779It’s time to get serious about goal setting. Setting goals can help you dig more deeply into fitness and think about what you truly want to accomplish. Goals can range from wanting to walk 1 mile to squatting 2 times your body weight, and absolutely everything in between and beyond. Everyone is on a different path to fitness, so whatever your goals may be is completely up to you.

The current trend in the fitness industry is to lose weight, gain muscle, and look like this girl or that guy that you see on social media. While there’s nothing wrong with setting a weight-based goal, we’re completely missing one major key of what working out can do for you: unlock your potential.

The Pitfalls of Rapid Weight Loss

When we set a goal of losing weight, we often lose sight of the importance of being strong and healthy, and this may lead to behaviors such as disordered eating or excessive exercise. All too often, people just want to get rid of the extra weight quickly. This mindset may encourage rapid weight loss that is not sustainable over the long term. Rapid weight loss can also lead to the loss of muscle mass, instead of fat loss, which is not desirable because muscle plays so many important roles in the body. It drives metabolism (having muscle increases Resting Metabolic Rate), keeps people strong as they age so that they can maintain their independence for as long as possible, and more.

Focus on Performance

The human body is capable of so much more than how much weight it can gain or lose—it has the power to perform. If you want to run a half marathon, you can train to run a half marathon. If you want to deadlift 300 pounds, you can train to do that. You can push the boundaries of your strength and endurance to do the things that may seem impossible right now. By going beyond what you think your limits are, you will adapt to the stress and become stronger. If you limit your goals to how much you would like to weigh, your focus is on what your body is, not what it can do.

It’s perfectly reasonable to have a weight-loss goal. There’s plenty of research describing how losing weight is beneficial for long-term health if one is overweight. However, it is rarely a linear process, and you must be prepared to face ups, downs, and plateaus. Having a goal that revolves around some type of strength or endurance feat will give you something to work toward even during the hurdles of a weight loss journey. You’ll be too distracted trying to do three pull ups or running five miles to notice those tiny, yet frustrating weight fluctuations that are a natural part of weight loss (and in general).

Beyond Your Weight-Loss Goal

Besides, the work doesn’t stop once you have reached your weight goal. The last thing you want to do is gain back what you spent months or years working toward. So if you haven’t yet set a goal beyond weight loss, now would be a great time to do so. The moral of this blog is to remind you that it’s okay to want to weigh “X” amount of pounds, but it’s not in your best interest to limit your body to a goal revolving around a number. You are capable of much more than just weighing a certain amount. Unlock your true potential by knocking down barriers and pushing the limits in and out of the gym.

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

Topics: goal setting weight loss challenge endurance strength performance

In Training, Consistency Is the Key to Your Fitness Goals

GettyImages-1134374639Consistency 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.

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

Topics: goal setting mindset fitness goals workout programs adaptations habits consistency

Win the Day, Not the Lottery: Daily Success in Fitness Training

GettyImages-1083000206So 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:            

EXERCISE DURATION  # of Reps Completed
Pushups 1 minute  
Situps 1 minute  
Box step-ups 1 minute  
Squats 1 minute  
TRX Row 1 minute  
Burpees 1 minute  


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!

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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: goal setting recovery mindset assessment fitness goals functional movement screen

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

It's a Marathon, Not a Sprint: Running Shouldn’t Be Painful

GettyImages-958722754Running a marathon can be a very positive, rewarding experience or a very painful, negative one. THE CHOICE IS YOURS!

How I Got Started with Marathons

I began running as a feel-good stress release in 2009, but never knew that stress release would turn into my stressor. After my mom was diagnosed with breast cancer, I turned to running at times to just get away from my daily life for a few moments and enjoy some fresh air and a good sweat. I loved this workout a few times a week.

In 2016, I was ready to set a goal. I signed up for my first half marathon, but forgot to sign up for a training plan to go with it. As my mind was set to long distances to achieve my goal, I began running more and more. Before I even completed my half marathon, I realized I was ready to do a full marathon, so I signed up spontaneously to run 26.2 miles and completed my first marathon in Washington, D.C., in February 2016. Two months later, I crossed the finish line of a half marathon, which was my original goal.

If you were to ask me how I felt about my experience, I'd honestly tell you: painful, awful, and sore. Thankfully I didn't get any injures, but like most runners, I ran a lot and neglected cross training, because I preferred the “runner's high.”

Why I Quit

I continued this training process through 2016, and by the end of that year I was done and burnt out. My body was depleted of important nutrients, my muscles were constantly sore from neglecting proper recovery, and I never knew how much mental tension I had been putting myself through by pushing my body to get what I thought was "faster and stronger."

In 2017, my running for hours had now turned into recovering for hours. I picked up a consistent yoga practice, started meditation classes, was visiting a doctor to replenish my depleted body, focused on strength with pilates and circuit training classes, and was only doing low-impact cardio. 

How I Got Back into Running—the Right Way

As I began stressing out my body less, my passion for running was still in the back of my mind. In 2018, I began running long distances again, but with newly gained knowledge of proper fuel, proper recovery, and proper cross training. It's so weird waking up not sore after a long run, or enjoying friends and family instead of wanting to sleep all the time due to fatigue, and I love it!

Practicing mindfulness is so important when setting a big goal. In society, we often want to get to the reward faster instead of enjoying the process in the present. Attempting to run a half or full marathon does not have to be a painful experience. Running a half or full marathon does not have to result in injury and burnout. The choice is yours!

Tips for Running

  • Follow your training plan. As endurance picks up, so does your ego as a runner. When you get a short run, just do it and enjoy it! There will be plenty of long runs you can save your energy for to reduce burnout and achieve success.
  • Warm up. Our bodies are not meant to go from 0 to 100 percent effort for extended periods of time, which is a common mistake by runners that leads to injury. Spend time prepping your muscles and your mind for success. If you remember that your goal is to get to the finish line, you'll remember to warm up so you can get there pain free.
  • Cool down. Just as we aren't supposed to go from 0 to 100, 100 to 0 is just as harmful. Allow yourself time to deep-breathe and restore your muscles. When running for distance, the blood starts to pool toward your legs. Doing yoga or total-body corrective exercises and stretching will help reduce injury by properly recirculating blood to aid in healing muscles.
  • Cross train. Running is a cardio-based exercise that requires strength. If you only run, you are often getting weaker because you are burning off the muscles that will support you. Adding two to three strength-only days is crucial for not just the muscles’ health, but also the health of your joints and bones.
  • Know your limit. Be okay with accepting that you accomplished something amazing! If it's a hot day and your plan is to run 5 miles, but you can go only 3, that’s okay! Over-stressing the body can lead to many health consequences. Loving your body’s health as first priority will keep you injury free and a well-oiled machine.

So, don’t be afraid if your goal is to run a half or full marathon. Train with the people who have experienced the not-fun, painful part of running and want it to be filled with fun based on knowledge and past experience. The choice is yours to set your goals. The choice is yours to listen and follow your coach to achieve those goals.

Screen Shot 2018-07-11 at 2.45.21 PMNIFS Fall Marathon Training Program prepares you for the Monumental Marathon on November 3, 2018 by providing you with a 12-week training program and weekly long runs with a training coach. Training starts August 15th-November 3rd. Wednesdays 6am OR 6pm and Saturdays at 7am. Find out more and get registered today!

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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: goal setting running marathon training half marathon injuries pain mindfulness

Managing Athletic Injuries and Setbacks with Goal-Setting

GettyImages-672323222Having something come up that changes your routine or throws off your groove can be frustrating or disheartening because, let’s be honest, we all have things that we want to do. Looking at this from an athlete’s point of view is a little different than that of the general public.

Athletes have essentially three seasons all compressed into one, that being the pre-season, in-season, and off-season. In each of these seasons, an athlete has personal goals that they want to meet alongside the team goals. Some of the personal goals might be to hit a certain weight on a lift in the off-season, or to reach a certain statistic during the in-season. Reaching this personal goal is extremely self-rewarding and makes an athlete strive for more; but what happens when an athlete gets injured?

The Emotional Impact of Injury

Many things happen when an athlete gets injured, but the initial feeling will be some kind of negative emotion, such as disappointment, sadness, or for a more extreme case, depression. These are just a few examples that an athlete can experience on the initial realization of sustaining an injury. An athlete can feel these emotions because it is messing with the goals that they set prior to this injury, just like anyone who had something that didn’t go as planned.

Now that the injury has occurred, and most likely a negative emotion is setting in, there are steps that an athlete can take to help with the rehabilitation process. This process is something that I have some first-hand experience with because I suffered an injury that required me to have surgery and 2–3 months of rehab afterward. These steps are something that I found helpful to keep me on track and stay motivated toward my goals when I was healthy.

Set SMART Goals and Keep Talking to Your Team

I did have that initial negative emotion of disappointment and sadness, but that soon faded once I accepted it, and I had new priorities. I made goals for myself and put on hold my goals from when I was healthy. Having these new rehab goals gave me a new focus, and not on my current situation. The goals that I made were “SMART” goals. What SMART stands for is Specific, Measurable, Attainable, Realistic, and Timely. The “specific” part should answer Who, What, Where, When, Why, and How. “Measurable” is to be able to track your progress and set benchmarks along the way. “Attainable” is having that belief in yourself and that this goal is possible. “Realistic” are the goals that you are willing and able to work at. “Timely” is setting a date for when you want to complete your goal. If you don’t set a date, there won’t be any urgency.

Along with using the SMART goal strategy, I also talked to people and teammates about how things were going. I feel it is essential to talk to someone; you can feel like you are doing this alone because you are on your own schedule and not participating with all of the team activities. An isolated feeling comes, and it can make you feel distant from everyone else. But talking to a teammate, the trainer, or a friend can make you feel like you are still a part of the team and contributing in some aspect.

Goal setting is extremely important for anything you do. It’s more important when it comes to fitness goals. If you don’t write out your goals where you can see them, you’ll forget what you are trying to accomplish. Along with that, the urgency will fade and you’ll start to rationalize with yourself that you can put off one day, and one day becomes one week, and so forth. Having goals will help with any setbacks that come along because if there is one day that doesn’t go as planned, knowing your goal finish line will still keep you on track.

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This blog was written by Addison Smith. To find out more about the NIFS bloggers, click here.

Topics: depression goal setting attitude injuries post-season off-season athletes smart goals

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

Taking a Break from Good Nutrition and Fitness: The “Cheat Day”

GettyImages-84629295Can you really win by cheating? Well, the obvious answer is no. Morally, we know that cheaters aren’t supposed to win. If that is the case, why do we cheat ourselves through self-destructive behavior, known as cheat days, throughout the week?

After a long, hard week of work, with the addition of a strict training protocol and nutrition plan, sometimes we feel we need to take a day off, or even just a meal where there are no rules or responsibilities holding us down. These are called “cheat days” or “cheat meals.” They can be as simple as staying up late and having drinks with friends, or going to an all-you-can-eat pizza buffet on a Sunday afternoon. Are cheat days bad for you, or are they a good way to bridge the gap between unrealistic ideals and natural human behavior? This blog will look more closely at this question.

Indulging Often Defeats the Purpose

This day, for starters, is meant to be a built-in rewards program and motivation for those who have done well throughout the week (or weeks) leading up to the act of cheating. There are a few rules, though. Cheating multiple times per week (or everyday, for that matter) is no longer cheating; it is considered your normal routine. This probably means there are other issues that you might need to resolve.

For the cheat day to work, an established routine of exercise and nutrition has to be in place already. Several days of flawless nutrition coupled with workout plans help you earn that day, experience, or meal you want. This can be done at a maximum of once per week. We tend to devalue the indulgence after a few weeks, and it becomes less of an all-out binge and more of a planned day or meal (we want to feel good after a meal and not like garbage). In this case, the plan works and makes perfect sense.

Why We Need to Take a Break Sometimes

There’re only so many broccoli florets you can eat before you go mad, and only so many burpees you can do before your body gives out completely. Spicing up your life with cheat days eventually has restorative properties that help both mentally and physically. From socializing with friends to taking time to relax to giving yourself a pat on the back, it can help each of us differently and at the same time bring us all together by humanizing wellness and fitness.

Remember, though: you can’t cheat everyday or every other day. Consistency is your ticket to a splurge. Further, it doesn’t have to be about food. You can always reward yourself by going on vacations, buying yourself an outfit, or going to the spa.

Get Goal-Setting Help

NIFS can help. NIFS staffers are here to help you set realistic, measurable goals. Set up a time to meet and talk about goals, testing (before and after), and personal training.

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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: nutrition motivation goal setting attitude wellness cheat days

Goals + Momentum = Weight Loss Success

GettyImages-893206214Zig Ziglar once said, “If you aim at nothing, you will hit every time.” And each of us knows from our own experiences that he is right. As humans we tend to flow toward what is easy and what is comfortable. One day turns into the next day and time seems to slip by us, and what we intended to do doesn’t quite get done.

Although we have good intentions, and no doubt they are commendable, they never seem to happen because they are too vague. Vague intentions are impossible to focus on and aim for; they are moving targets.

Are there moving targets in your life? Maybe you want to lose weight for summer or want to make the gym part of your daily routine. Maybe you want to start eating healthier.

Bring Moving Targets to a Halt

So how do you stop a moving target? Create momentum and steady your target.

Imagine a target shooter trying to hit a bull’s-eye on a target. They begin to aim, but then suddenly the target moves; and before the shooter can position themselves to aim, the target moves again. It starts to become very unlikely that the shooter will ever hit their target.

Without being specific about your objectives, your intentions for them are your moving target. Wanting to lose weight, eat healthier, feel better, and have a routine is all fantastic, but without stating clear, defined goals and methods, you can’t focus and make it happen.

The way to steady your target so you can finally hit the bull’s-eye is to define your goals and write them down:

  • How much weight do you want to lose?
  • What kind of healthier choices can you make?
  • How many days per week can you commit to coming to the gym?

Once you know what you want your outcome to be, you are much more likely to get there. But you have to start moving toward those objectives by using your momentum.

Momentum

“If you do what you’ve always done, you’ll get what you’ve always gotten.”

There is a lot of wisdom in the words of Tony Robbins. The majority of the time the hardest part of reaching a goal is just getting started. It’s never easy starting something new or passing up that favorite sweet of yours.

So how do you build up the momentum to get started? By creating a plan of action. Tony Robbins provides us with seven steps to increase our momentum.

  1. GET CLEAR: Gain clarity on where you are.
  2. GET CERTAIN: Take what you can dream about and make it real.
  3. GET EXCITED: It’s time to get excited about where you want to go.
  4. GET FOCUSED: Determine your results and where you want to end up.
  5. GET COMMITTED: This is the time where you become dedicated and truly commit to your goals.
  6. GET MOMENTUM: TAKE ACTION!
  7. GET S.M.A.R.T: Specific, Measurable, Achievable, Realistic, Timely GOALS!

Start Now!

Don’t wait; get started now! Create an action plan, get help with goal-setting, get nutrition help, and even form a workout program. Schedule an appointment with NIFS Ramp Up to Weight Loss Coordinator so you don’t have to go at this alone! Build up that momentum to help take you over the top and beyond.

Oh, and remember: we’re all here to help the entire way!

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

Topics: NIFS nutrition goal setting weight loss goals