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NIFS Healthy Living Blog

Productivity Hacks: Action vs. Motion—Be Productive Rather Than Busy

GettyImages-534040654How many times have you looked back at a day and thought, “Man, I wish I would’ve been more productive,” while your to-do list seems to grow and grow. Or maybe you feel like you were crossing a lot of things off the list, but no meaningful work was actually accomplished? In my experience, it’s almost a weekly occurrence. I feel like I’m flying around at work, checking off boxes. But then I get to the end of my day, scan back through, and realize that I didn’t actually work on any of the big jobs that I had originally intended. Its days like these that made me want to begin a blog series that attacks the idea of productivity: what it actually is, where our pitfalls lie, and how we can improve on it to get more out of each day.

So What Is Productivity?

In the words of the eloquent Julie Andrews, let’s start at the very beginning, a very good place to start. What the heck is productivity? We throw around the term all the time. But what it actually entails is the efficiency a person has when it comes to completing a task. It actually has nothing to do with how many tasks you get done in a day. And I think that’s where many of us miss the boat a little bit. We get so caught up in the trap of being in motion and thinking that we’re being productive as a result. Being busy is not being productive. If anything, sometimes it detracts from it. And I get it; sometimes our jobs require little tasks like answering emails, structuring your schedule, and other daily logistical to-do’s. But they shouldn’t be the things taking up the bulk of your working hours.

Taking Action: Process Goals

This leads into the concept of taking action versus just being in motion. Taking action is the direct line to achieving a result. Sometimes in the biz, we can even describe this as a process goal. It’s a physical step you’re taking toward accomplishing a task or goal. For example, if you need to write a report for work (or in my case, write this post), an action would be to physically sit down and start hammering out the intro—put pen to paper. With that same example, being in motion would look more like reading various articles, doing excessive research because you feel you’re not ready to start, or maybe even doing something completely unrelated like immediately checking emails when you sit down in your office.

This same concept of action versus motion can be seen outside of work in goal setting, too. Let’s say you want to make weightlifting part of your exercise routine. You want to get stronger and healthier, and maybe even train for a powerlifting meet! Being in motion would be to start reading books about training, reading articles written by coaches, or setting up a physical meeting with a coach to talk about where to start. Now, some of these are steps that can absolutely be taken along the way to being productive in the form of starting a resistance training plan. But that’s the thing; they shouldn’t be the only thing you’re doing. Sooner or later, you’ll need to jump in, take action, and start lifting. Getting too preoccupied in the planning stages, waiting until you feel ready, often stalls you to the point of not actually starting in the first place. Sometimes you’ll never truly feel ready. But that doesn’t mean you shouldn’t start. Don’t delay; choose action over motion when push comes to shove.

How You Can Take Action Now

Here are some tips for getting started.

  • The smaller the task, the sooner the start. Don’t get caught in the storm of overplanning prior to starting.
  • If it’s a big project, set up meetings and set some deadlines. Yes, planning will absolutely be a part in larger tasks. Break it up piecemeal style and have the action take the form of you accomplishing a critical branch of the project. You should also have a clear-cut vision of what your next step entails.
  • When in doubt, just get started. Get started even if it’s not perfect—in fact, especially if it’s not perfect.

So whether it’s a task on the docket at work, or a personal goal you have set for yourself, you can start to become aware of when you’re stuck in the endless loop of motion. For some projects, especially bigger ones, there will be necessary checkpoints and planning along the way that would be considered motion. But don’t let that take over and be the only thing that’s happening. Take action. Get started. And in the words of legendary basketball coach John Wooden, “Never mistake activity for achievement.”

Be on the lookout for the next installment of the productivity series where I’ll tackle the topic of the Ivy Lee Method: how to set yourself up for success the following day!

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: productivity goals wellness take action be productive hacks Productivity Hacks

The Do-Something Motivation Principle: Nike Was Right!

GettyImages-1086377774We’ve all been there, right? You’ve chosen a new habit that you want to form: go to the gym four times a week, choose one day a week to grocery shop and meal prep, maybe start work on that side hustle you’ve been meaning to do for years. You’re all in, gung-ho for about five days, and before you know it, you’ve fallen back into the same routine as before. That bright flame that once was your motivation has faded into the background. Now what?

Just Do Something

Relying too much on willpower or waiting for motivation to strike is one of the biggest pitfalls when it comes to habit formation, or just keeping up with the craziness of each day’s to-do list. Motivation is fleeting. It comes and goes just like the wind. But there is one trick you can use to help breathe some life into your willpower: The Do-Something Principle.

Like the name implies, by taking one small, actionable step, you can help elicit some feelings of accomplishment and inspiration to push you ahead. I loved the way Mark Manson described it: “Action isn’t just the effect of motivation; it’s also the cause of it.” (Read more about Mark here—but be advised that his writing includes expletives.) And it’s him I credit for the Do-Something Principle.

Action Leads to Inspiration, and More

The principle looks a little something like this:

Action -> Inspiration -> Motivation -> New Action

Too many times we think that the order of the operations is inspiration, followed by motivation, which then leads to action. But this rarely happens. And if it does, it’s usually short-lived at best. Sometimes just accomplishing a small task, like saying “I will put my gym shoes on,” can lead to the next step of “Well, I might as well go outside if my shoes are on,” and before you know it you’re out taking a walk and being physically active.

This logic can be applied to other facets of life as well. Say it’s a project at work, like a report you have to write. You know it’s been on your to-do list for a few days, but instead of tackling it you’ve been spending time looking at email or getting sidetracked by other menial tasks. Maybe you’ve even felt a mental roadblock when it comes to that report. This is exactly where you can use the Do-Something Principle. Even just sitting down, opening Microsoft Word on your computer, and throwing a few thoughts down on the page can help spur you on to complete that report.

Anecdotally, when I personally feel like the mountain of tasks in front of me seems a tad overwhelming, saying “Just do something” as a mantra works to keep me grounded. I choose the most important of what’s in front of me and literally just do something to work toward completing that task. I think Brad Stulberg, author and performance coach, described it concisely in saying “Show up. Mood follows action. Just get started. Because it’s really as simple and hard as that.”

Find Motivation Through a First Step

So whatever tasks might lie ahead for you, if you’re having any difficulty getting started or feel a bit of resistance, give the Do-Something Principle a try. Sometimes it’s literally just a matter of taking that first step, even if you aren’t 100% sure of what that step even is. Regardless, Nike wasn’t too far off when they said, “Just Do It.”

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: healthy habits motivation goals inspiration just do it behavior modification

Wood Chipper: How to Be More Efficient, Productive, and Successful

GettyImages-455422071I was recently chatting with my brother Tim about work stuff in a conversation filled with multiple shop-talk topics. You see, he is an assistant chief of a pretty large fire department, and we share common goals and challenges when it comes to managing a crew. Needless to say, our conversations can get quite lively and the ideas are always abundant.

Enter the Wood Chipper: Getting Things Done Fast

During this particular conversation he used a phrase that I absolutely loved (and actually told him I will be stealing): he referred to someone he works with as a “Wood Chipper.” If you are like me, you immediately imagine a large piece of wood being thrown into a box filled with super sharp blades and being spit out the other end in a different form—in this case, a million pieces of shredded wood.

Mind you, Tim was using “wood chipper” as a compliment about this person’s ability to get things done, and quickly. The analogy of taking on a task (feeding the wood chipper) and spitting out a completed product quickly, and to the specs that you are given, is a great strategy in being successful in anything that you do. Working at a task with the voracity of a well-oiled wood chipper means that you don’t delay and you take the necessary steps to complete the task using the resources (blades) you have available to you.

5 Strategies to Help Earn the Nickname “The Wood Chipper”

Do you want to be known for speed and efficiency in your life? Here are five strategies for tearing through tasks like a machine.

  • Focus on the most important thing and the most important time: Not all tasks are created equal, and some carry more weight than others. The best first step is focusing on the most important thing that will lead to success in all other steps, or even eliminate them as unnecessary. This prioritization takes some skill to harness, but just like any skill you can train it by making it a habit. Start by asking yourself often “what is the most important thing I can do right now?” Laser focus on the most important thing and the most important time!
  • Tackle the big stuff first: The stuff that scares you should be done first. Don’t get bogged down by the small, tedious tasks that make you feel busy. Being busy is not the same as being productive. Put most of your energy into the big-ticket items right away and you might find that many of those smaller tasks get completed as well, or don’t even matter.
  • Say “No” more: In their best-selling book and popular website, The One Thing, authors Gary Keller and Jay Papasan discuss the power of the ability to say no and how it leads to greater success. Do you say “yes” to not feel bad? Does saying “yes” take away from family and friends, personal wellness, and rest? We must break the habit of saying “yes” to everything and only saying “yes” to the most important thing. Trust me, it’s okay. Because the bottom line is that not creating boundaries will only lead to more obstacles.
  • Stop trying to multitask: If you agree with the first of these five strategies (not all things are created equal), the idea of multitasking should seem goofy. I believe the old saying goes, “A man who chases two rabbits (it could be bunnies) catches neither.” Simply put, if you attempt to put in equal amounts of effort for all of your “things” at the same time, the result will be equally insufficient. Give all your focus to one thing at a time, complete it, then move on. This is science, people. Research has shown that humans can’t focus on more than one thing at a time, and those who multitask are shown to be less productive. What is the most important thing? Focus on that one thing, and then move on.
  • Get some sleep: This seems a bit out of place considering the other four strategies listed here, but it plays, I think, just as big a role. Create a habit of getting at least 7 to 8 hours a night so that you are fresh to make that decision about what is the most important thing to be focusing on. We have covered the importance of sleep in previous posts, so simply put, IT’S SUPER IMPORTANT! Sleep can effect so many functions we rely on, so create the habit of getting more sleep. Here is one strategy to help create a successful sleep habit: turn off the electronics early and go lie down!

Put a few of these strategies into place and start “wood chipping” your way to success. Focus on one thing, the most important thing, at one time and see how productive you become.

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

Topics: sleep productivity goals prioritization

New Year, Same You: Enhance Your Life with Goals and Habit Changes

GettyImages-1070102316nHappy February 2019! Are you a “New You” yet?

It seems to be a trend. Every year on January 1st, people set their minds to being something new or different. Personally, I am not a fan of this negative mindset that usually leads to a negative outcome or a “failed attempt” by February 1st. When you look at your life as needing to become new, you are looking at your past as not good enough. That is the furthest thing from the truth! Everyone’s experiences in life are different and shape us to be the person we are today. You are amazing as you are.

This year I have been teaching and challenging people to not be anything different or new, but to find ways to enhance themselves based on their goals and habit changes. Do you want to be stronger? Want to live a healthier lifestyle? Want to read more? Want to stress less and be happier? Want to sleep better or more? Want to spend more time with friends and family?

Your options are endless, but it all starts by accepting the place you want to be in life and mapping out a game plan to help you achieve what you want. So take out your pen and paper and start writing these questions and answering them honestly:

  1. What do I love about my life?
  2. What habits do I want to change?
  3. What can I do to replace these habits with healthier options?
  4. What do I want to accomplish in 2019?

With the goal also comes the challenge. What things have been holding you back from getting to your goal? Negativity, judgment, and self doubt are the number-one reasons we don’t accomplish what we want to in life. So take out your pen and paper again and answer these questions honestly. It’s not easy, but it’s the first step to success:

  1. Write three positive words to describe yourself.
  2. What brings out negativity in your daily life?
  3. How can I live with less negative and more positive?
  4. What do I want to accomplish in 2019?

My Story

At age 21, I had just graduated from Indiana University with my B.S. in Kinesiology and two fitness certifications. I did this in three years (because I didn’t want more student loans), I worked a full-time job and taught three group fitness classes at the student rec center just to build my resume. At the same time, my mom had colon cancer, and I was making frequent trips home to spend time with her.

After college, my mom was recovered and I knew I wanted to go one place, New York City. I will never forget calling my parents and telling them I was moving to New York a week after graduation and had already signed my lease and found a roommate. Not just that, I had already been given a job at the top gym in New York, Equinox, after sending my resume to more than 20 employers. The job started off at just minimum wage, but I was ready to accomplish my dream. Upon moving, I printed more resumes, knowing I’d probably need another job to get by with the expense of the city. I walked door-to-door to fitness and yoga studios, meeting managers and handing them paper copies of my resume.

I got a job at Pure Yoga, one of New York’s top yoga studios, working at the front desk. From there my New York City journey just kept going up. I kept introducing myself to new people, expressing my goals, and slowly working my way up until I was a full-time yoga and Pilates instructor making almost 6 figures and living in the heart of Manhattan, five blocks from Grand Central Station. I never would have thought that would be my life.

I then decided I was ready to achieve more goals, and the next step in my plan was to learn about the business of fitness. My career was great, but my stress level from the New York City lifestyle was even greater. I wanted a change of pace, so I applied for a job in Austin, Texas, to manage a boutique fitness studio—and to my surprise, I got it. In 2017, I moved to Austin and took on a new title and a new job, and was eager to achieve a new goal. After six months of being there, I reevaluated my life. What I thought would bring me more happiness was actually now bringing me a new experience. I realized living so far from my family was causing me negative thoughts, living alone was causing me sleeplessness, and my lack of sleep was causing me to make unhealthy choices. This was not the lifestyle I wanted to pursue.

In 2018, I made the decision to move back to Indiana. My goal to learn about the business of fitness continues as I am now the Group Fitness and Program Coordinator at NIFS.

THE MESSAGE: Enhance Your Life with the Right Mindset

My goals are often big, because that is my personality. Regardless of your goal it’s about the mindset of not giving up, and constantly changing little things to enhance your life until you find the right fit. The year 2019 is just getting started, so evaluate and set your mind to goals that you can look back on with a positive smile in the future. Your options are limitless!

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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: healthy habits goals mindset new year

Improve Your Weakness: Train Your Fitness Flaws

FMS-NewWouldn’t it be satisfying to not be weak at something? We’re all born with differing personality traits and those exist as either our strength or our weakness. We are generally aware of these traits, which fall on either side of the line. It is normal to single out our strengths to share and use publicly because we are proud of them. However, it makes sense that we downplay our weaknesses and hide them as much as possible. It is also our human nature to speculate how we stack up in comparison to other individuals. Whether applying for a new job, competing in a sporting event, or even scrolling through social media, we are looking to see how others are doing and comparing ourselves to them.

Here, I will explore the benefits of training your flaw—in other words, making your weaknesses your strengths.

Individual Goals and Beliefs

Everyone has their own goals and beliefs, but if it were up to me, I would rather be decent at several things than great at only one. When it comes to health and fitness, I urge you to be a well-rounded individual. Whereas the nutrition aspect is difficult for some, others might have the self-control and discipline to succeed at it. Some people might enjoy a good sweat session when others despise even setting foot in a fitness center for various reasons.

We gravitate toward what comes easy or what we enjoy more, leaving behind what we dislike, and that which needs the most work. My goal is to be the best version of myself no matter how long it takes. To accomplish this, I must first identify my weaknesses and dislikes. Once I complete this, the next step is to set new goals and come up with a plan of attack. This typically means starting with the weakest links.

Pinpoint Your Weaknesses

You may or may not have specific goals, so I will explain by sharing examples. The first example is CrossFit. I personally do not participate in CrossFit; however, the concept is quite clever. Their quest to attain the title of “Fittest on Earth” stems from being the ultimate athlete. CrossFit has identified 10 measurable fitness categories, such as stamina, strength, power, speed, flexibility, balance, coordination, agility, accuracy, and cardiovascular fitness. If every exercise that ever existed were written on slips of paper and you had to draw one out of the hat and complete it, could you do it and do it efficiently?

Another example would be the use of the Functional Movement Screen (FMS). It scores me based on what I am proficient at and where I fall short within seven distinct movement patterns seen not only in exercise, but also in day-to-day life. The strategic plan of attack is to start with the lowest scores to make them better so that all the other movement patterns can improve as well. Basically, the test pinpoints your weakest link (movement pattern), and the goal is to improve the movement and restore function by reducing the risk of injury.

NIFS staff members are certified to not only complete the FMS testing, but also to design corrective exercises and workout plans tailored to individual needs. Contact one of our Health Fitness Instructors, who can assist you in testing what may be a weak point for you (such as the bench press, squat, deadlift, pull-ups, stamina, mobility, and so on).

Strive for Progress

Lastly, it’s no secret that we tend to shy away from what we aren’t good at, even when it comes to our health and fitness. With some courage and the help of others, we can begin to expose our downfalls and identify weaknesses we may be blind to and start finding ways to make improvements. We should always be striving for progress rather than perfection. Find a program that improves on your weaknesses. Growth and change are not easy, but the benefits you gain are well worth it! 

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This blog was written by Cara Hartman, NIFS Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: NIFS fitness center nifs staff personal training CrossFit goals fitness assessment

She Said She Could, SO SHE DID!: From Novice to Marathoner to Coach

“She said she could, SO SHE DID.”

These were the words in the back of my brain as I journeyed to my third marathon finish line, crossing it on November 3, 2018, with a newfound respect for the sport.

The Inspiration

In 2009 as a 16-year-old high school girl, I heard some words from my mom I never wanted to hear, not just from her but from anyone: “I have breast cancer.” These words changed my life. I immediately became fearful of losing my mom, and in my moments of needing time to breathe and destress I turned to running. Running became my time to forget everything going on around me, and enjoy the beauty of nature and fresh air. It became my time to fully take advantage of these things, realizing at any moment in our life they could potentially be taken away. My mom survived two cancers, and to this day still wakes up getting to enjoy those beautiful things as well as her family and friends who helped her fight through her tough times.

The Journey Begins

Marathon 1- DC

After discovering this new love for running and fitness, I wanted to dive deeper into it. As a kinesiology major at Indiana University in 2011, I took on a part-time job at the IU Student Recreational Center, where I began teaching running group fitness classes called “Trekking.” These classes were 30–45-minute runs that everyone could participate in at their own pace, and motivated people to get in their general health cardio recommendations through walking/running. I fell in love with the sport even more after this. During my college years, I also began hanging out with friends who enjoyed running as their go-to for general fitness too, and we turned our passion into weekend fun by participating in 5K races.

The Next Level

Marathon 2-ChiIn 2014, I moved to NYC where I was going to pursue my passion for fitness in the fitness capital of the world. I was surrounded by some of the top fitness professionals and eager to learn more and more every day. In addition to this new lifestyle also came new stress. I turned to running again, and in one of the best parks you can run in, NYC’s Central Park. Weekends were filled with seeing long-distance endurance athletes racing. Novembers were filled with spectating one of the biggest marathons in the U.S. right outside my Upper East Side apartment: the New York City Marathon. I was inspired! In addition to my running solo, I also began taking classes at Barry’s Bootcamp from top trainers, including Nike Trainer Ashley Wilking, and hanging out with Jessica Woods, a Nike Run Coach and Ultra Marathoner herself. In February 2016, I ran my first marathon in Washington, D.C., where I completed with a goal in mind of under 4 hours, and finished at 3:54.

This “runner’s high” was real. I immediately signed up for half-marathons and started training harder, and in October 2016 ran my second half-marathon for a breast cancer charity in Chicago, and set a personal record at a pace of 3:48. I was shocked by what the power of my body could do. But then I burned out after completing two marathons, two half-marathons, and endless hours of intense training through 2016.

A New Journey

After teaching thousands of fitness classes and achieving personal fitness goals, I was ready for my next journey to learn the business side of fitness. I took 2017 and half of 2018 to recover my body physically, and gain strengths in two new areas of my life: mindfulness (Strength Through Stillness) and business.

In that time, I experienced management in two different types of fitness setting, boutique fitness and the standard gym setting. I also began tuning into meditation daily, and focusing on the strength in my mind I had been experiencing while running. I was ready to sit in stillness and challenge myself in a new way.

My Mindful Marathon Experience

Screen Shot 2018-11-29 at 11.42.16 AMOn August 15, 2018, I took on the role of coach for the NIFS Monumental Half/Full Marathon Training Program. Day 1, one of the participants told me he had just started running, and wanted to complete a marathon. He was one of two participants to sign up for the Full Training Program, and one of the only runners who had never participated in a running event before, including 5Ks or shorter-distance races. But he was determined to go the full 26.2 miles, and I was ready to coach him every step of the way. My knowledge from past experiences and mindfulness was the approach I took into this training and journey to get him to the finish line. When times got tough, I reminded myself of my 12-week goal motto “She believed she could, so she did.”

Nestor crossed the finish line and is now a marathoner. My passion for running now holds a new place in my heart as I experienced coaching someone to achieve an amazing goal. I will never forget seeing him run through the finish line with the biggest smile as tears of happiness came running down my face, and getting the biggest hug of happiness every coach hopes for.

Mini_logo_2019_smallInterested in training for the Mini? NIFS Mini Marathon & 5K training program registration is now open!

REGISTER TODAY!

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: running marathon training half marathon nifs staff goals mindfulness

Meet Metabolism Head On: Burn More Calories and Speed Up Weight Loss

Have you looked at yourself in the mirror, maybe a few pounds heavier, lacking youthful energy, and just tired, and said, “What in the world happened to me?” Maybe this is all too familiar, but, unless you have found the fountain of youth, you might have been searching for answers to questions mankind has been asking forever.

A lot of how your body ages has to do with not only wear and tear, but also nutrition, wellness, sleep, and genetics. Focusing on your metabolism, which is derived from and influenced by these factors and everything from the food you eat to how much you sleep, to how active you are, could be the gateway to figuring out what you can do to reach your goals and, more importantly, happiness.

What Causes Slow Metabolism?

Your metabolism is simply a chemical process in which your body converts things you eat into energy. What causes a slow metabolism? For starters, you must understand that metabolism is different for everyone depending on size (larger people burn more calories than smaller people), gender (females tend to carry less muscle mass than men do, leading to lower metabolic rates), and age (as we age, muscle density decreases, leading to lower metabolic rates). Your metabolism will decrease when there is less muscle present in the body. A fit 180-pound person may burn 1,800 calories, while a couch-potato 180-pound person might burn only 1,400 calories in a 24-hour period (according to mayoclinic.org).

How Can You Increase Your Metabolism?

GettyImages-533648617 new

What can you do to improve your metabolism today and in the future? The most basic answers are exercise more and eat healthier, but here are some more ideas that you might not have thought of that can help boost your metabolism.

  • Eat breakfast every day. Eating breakfast will boost your metabolism by firing up the body processes earlier in the day. Not only does your body need fuel to power through until lunchtime, while you are digesting the food, more calories are being burned than if you hadn’t eaten anything at all.
  • Get more sleep. Going to bed earlier and getting the right amount of sleep will allow your body to regenerate properly. After a taxing day at work or in the gym, your body will only fully recover if it is given the proper rest needed to regrow. The fully rested body will be able to go 100 percent at the next training session and will be able to surpass previous achievements. (Bonus: While sleeping, it is hard to eat your dessert.)
  • Drink more water. Our bodies are largely made of water to begin with, but without proper hydration, some body functions and processes do not happen as they should. It has been said that drinking ice-cold water can also help increase your metabolism because your body expends heat/energy to warm itself once the cool water is in your stomach.

As you can see, these suggestions are not groundbreaking or out of touch with reality. Many people today neglect themselves and do not get these basic needs met, which is part of the reason they are not happy with the way they look and feel. If you are one of them, assess your current situation. Are you getting enough sleep, good enough nutrition, plenty of water, and plenty of exercise? If not, you might need to refocus your goals so that you can create the balance necessary to improve your metabolism.

NIFS can help! You can meet with a Health Fitness Specialist at NIFS to talk about your goals and schedule an appointment for a BOD POD and/or Resting Metabolic Rate test. This will help you set a benchmark and also set realistic goals for yourself. Be the best you can be as you meet your metabolism head on!

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

Topics: weight loss calories metabolism goals slow metabolism

Get with the Program: 5 Benefits of Having an Exercise Plan

IMG_0653-1“Success favors the prepared” is one of my favorite quotes highlighting what it takes to be successful in life and any pursuit that interests you. Without preparation and planning, effort and action really have no direction, which can result in you being lost. I would also offer that a misguided workout plan, although it’s a plan you didn’t have before, can be just as detrimental to your success. So having an exercise plan is really important, but having a solid and well-thought-out plan is super important!

Don’t confuse movement with progress when it comes to your weekly and daily training. Getting to the gym is step one, but what you do with your time there will be the difference between achievement and disappointment. We don’t usually argue the benefits of writing down your goals; it’s important and can usually lead to reaching those goals. You have heard me say many times “if you think it, ink it.” Why don’t we do that with our exercise programs? Goals give you your destination; your training program is the roadmap that can get you there. A well-designed map can get you there more quickly and safely.

So get with the program! Or should I say, get with a professional about your program. A well-trained and educated coach’s eye can be a game changer when working toward your fitness goals. The guidance they can provide is crucial to your development and ability to reach new heights. Named number 6 on the ACSM 2018 fitness trends list, educated and experienced fitness professionals remain an important commodity to you and the rest of the public. Utilize them!

And here are five more benefits of following an exercise program that is designed specifically for you by a fitness pro.

No More Guessing

Having a plan of attack takes the guesswork out of your workout. Fitness centers can be overwhelming at times; and with the amount of information and opinions that are out there, without a plan you could find yourself kind of meandering around not getting a lot of work done. I also think that not having a clear direction can lead to low confidence, resulting in an increased rate of giving up. Getting a program is not just a list of great exercises to do; it can act as your ticket to an “I CAN DO IT” mindset instead of “I don’t know what to do, so I’ll skip it today.” Which mindset do you think is the more successful one?

Proper Techniques and Principles: Injury Prevention

GT3“Move well then move often” is a great quote from the folks over at FMS and one that we carry as our motto around here. Performing exercises correctly that are based on safe and proper movement principles will be the difference between reaching your goals and being laid up for weeks because of an injury due to improper technique or progression. You can’t work if you are injured, and no one should be injured in fitness. But people get hurt all the time due to improper exercise technique and poor guidance. And if you don’t get hurt, you will definitely not receive all the great benefits of an exercise if you are performing it poorly. A great coach can design a program and provide the technical support you need to execute it well. Move well, move often! You get only one body; don’t you want to keep it running for a long time?

Progress Tracking

With a personal program design, you have your record-keeping right in front of you. Whether you are a paper-and-pencil person or a tech-savvy individual, logging your exercises, loads, intensity levels, and rate of perceived exertion is the best way to keep an eye on your progress. And believe me, when you see the weights go up, so does your confidence level and positive mindset.

Just as you wrote out your goals and the benefits of that process, logging your efforts is the next step. How do you know you are heading in the right direction if you don’t document the journey? Seeing is believing, and what better way to see the progress than to log the important variables that make up your program?

Keeping It Fresh

A great fitness pro will be able to design programming for you that is always progressing as you do, and will include different exercises and intensities to continually add new challenges. New stimulus equals new results; that’s just how the body works. After a certain amount of time, your body will no longer have to adapt to the previous stimulus, and with no adaption, there are no results. Also, keeping your program evolving will increase the enjoyment factor, leading to greater adherence to the exercise program. Nobody wants to do the same old thing over and over again. If variety is the spice of life, let a new fitness program be the chili powder!

Challenge Preconceived Limits

One of the main jobs of a great coach is to demonstrate to an individual that they are far more capable than their mindset tells them. A personal fitness program that includes all of the above, designed specifically for you, will take you out of that box you have been living in and prove to you that you are stronger than anyone (including yourself) gave you credit for. I have worked with so many who believed that they were supposed to reside on an elliptical machine for their workout and prove to themselves that they are an athlete and love to move. Working with a fitness pro to develop your specific program can unlock the physical potential that has been waiting to be shown the world!

Most of us have heard the ageless quote from Ben Franklin: “Failure to plan is planning to fail.” Without a proper fitness program that fits your needs and works toward your specific goals, failure is a very real outcome. Like most aspects of our lives, a solid plan of attack usually leads to success. Why should we treat our health and fitness differently? Get with the program and be ready for the results!

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

Topics: injury prevention goals tracking fitness exercise plan workout plan fitness professional fitness program coach

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

Balancing Academics and Fitness in College

ThinkstockPhotos-650623468.jpgWelcome 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!

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

Topics: NIFS fitness fitness center Thomas' Corner motivation goals college time management