NIFS Healthy Living Blog

You may be a seasoned running or maybe intrigued by the idea of running and ready to jump in but unsure where to start. The thought of completing a half-marathon can feel overwhelming, and for some, even impossible.

Now, don’t get us wrong, it’s not the easiest hobby in the world. But it can be one of the most rewarding. That’s where the NIFS Mini Marathon Training Program comes in. Whether you’re a first-time racer, returning after time off, or simply looking for a fun, supportive community to train with, this program is designed for you. This is your chance to join our 12-week training experience that prepares you physically and mentally to cross the finish line with confidence.

The New Runner

This training program is built for all backgrounds and experience levels, making it a great starting point for beginner runners and walkers. Participants meet in person every Wednesday for guided group training. But this program goes far beyond just logging miles. You’ll learn proper running techniques to help prevent injuries, nutrition tips to help you feel good during longer runs, and how to balance training with rest and recovery. Our experienced coaches offer great guidance, but one of the biggest benefits is the community. You’ll train alongside runners and walkers of all levels to learn from one another and always have someone cheering you on.

The Experienced Runner

You might be thinking, “If I already know what I’m doing, why join a training group?”
Here’s our question for you, what happens when motivation dips?

The NIFS Mini Training Program is known for helping runners stay consistent all the way to race day. You’ll benefit from a structured weekly plan, expert coaching, and accountability that keeps you moving forward. Especially on the days you’d rather skip a run! Whether you’re chasing a PR or simply looking to train smarter, this program provides the support and structure to help you reach your goals. Our coaches are here to keep you focused and on track.

The NIFS Difference

With a shared goal of completing the 500 Festival Mini-Marathon, NIFS offers something you won’t find just anywhere. Located just down the street from the race finish line, you’ll train on familiar paths and build confidence by experiencing parts of the course throughout the 12 weeks. One thing that hasn’t changed in the 30+years of this program is the community. This group becomes a place to find motivation on tough days, celebrate wins big and small, and connect with others who share the same goal.

Ready to Get Started? This is your opportunity to try something new with a community that supports you every step of the way.

Sign Up Here

We can’t wait to see you on Wednesday, February 11!

Olympic weightlifting is one of the oldest sports that is still around to this day in the Olympics. Over time the sport has evolved to what it is today, and there are more participants at the national-level events here in the US than ever before. With the help of CrossFit, the weightlifting community has grown substantially in the last decade. Still, however, not many people know of Olympic weightlifting and how to get started in the sport.

Who Should Olympic Lift?

Everyone! Olympic weightlifting is for everyone. In a previous blog post, I wrote about the benefits of learning and practicing the Olympic lifts. To sum it up, the benefits are learning a new skill, strengthening the muscles, having goals to work toward, and competing in a fun and welcoming environment. If you are a former athlete and have been missing that competition feeling, weightlifting might be for you. In America, you have the opportunity to lift in small local meets, state meets, larger national meets, and even international competitions if you have what it takes to qualify. The weightlifting community is full of fun, positive, and energetic people who are all there for the same reason. Once you commit to learning the lifts, the next step is to find a coach.

Why You Need a Coach

One of the most important things you can do when starting to learn the Olympic lifts is to find an educated and certified weightlifting coach. Weightlifting has one of the lowest injury rates of all the Olympic sports. However, if you don’t learn proper technique early on, you are more likely to injure yourself. Looking into the future, after proper technique teachings, a coach will give proper programming. A well-thought-out and structured weightlifting program will increase the length of your weightlifting career and ensure proper progressions.

If your goal is to compete in Olympic weightlifting, finding a coach will be crucial to your success not only as you prepare for the competition, but also at the competition. Competitions are fast paced and require more thought than just lifting the weight when it is your turn. There is a lot of planning that happens for competitions, from timing your warmups to counting the number of attempts until you must be on the platform. Having a coach makes the whole experience less stressful for the athlete and makes it go a lot more smoothly. A coach who knows their athletes will be able to motivate and push you to levels you did not know you could reach.

How to Find a Coach

Weightlifting gyms and coaches can be found on USA Weightlifting’s website. You can also do a quick Google search for barbell clubs in your area. You will most likely come across some CrossFit boxes as well. Make sure you find a coach that is certified through USA Weightlifting to ensure you that your coach has gone through the necessary trainings for technique and safety. Just like any other sport, you can be a self-taught lifter. However, learning proper techniques from the beginning will extend your career in the sport.

What Now?

After you have found a certified and experienced weightlifting coach that you trust, it is time to put in the work. Olympic weightlifting is not a sport that you will pick up overnight. It takes hours and hours of intentional practice to master this sport. The athletes at the very top have been training since they were young kids. You should set your goals accordingly and never compare yourself to the athletes that are competing at the highest level. If you trust the process and work hard, you will see progress and become the best version of yourself.

This blog was written by Evan James, NIFS Exercise Physiologist EP-C, Health Fitness Instructor, and Personal Trainer. To learn more about the NIFS bloggers, click here.

While having a New Year’s Resolution to “lose more weight” isn’t a bad thing, it’s not easy. And depending on how much you want to lose and in what time frame, it’s not always realistic. To benefit your overall health without focusing on your weight, try setting (and sticking to) some of the following nutrition-related resolutions going into 2023.

Eat More Fruits and Vegetables

About 80 percent of the US population doesn’t meet their fruit intake recommendations, while close to 90 percent do not meet their suggested vegetable intake. The Dietary Guidelines for Americans encourage adults to consume around 2–2.5 cups of fruit per day and 2.5–3 cups of vegetables per day. Although this may be a lot for some, simply aiming to eat one additional fruit or vegetable each day is still beneficial.

Drink More Water

Water is essential for the body. It aids in digestion, regulates body temperature, cushions joints, and helps remove wastes from the body. Not drinking enough water increases the risk for dehydration, which can cause dizziness, confusion, fatigue, headaches and dry skin and mouth. A general rule of thumb is to consume at least 1 milliliter of water for every 1 calorie consumed. For example, if you consumed 2,200 calories per day, you would want to aim to consume 2,200ml, or 2.2 liters of water per day.

Consume Less Alcohol

Excess alcohol intake has both short- and long-term health consequences. In the short term, drinking too much can result in risky behaviors, injury, or violence. Over time, excessive alcohol use can lead to the development of high blood pressure and heart disease, certain cancers, weakened immune system, learning and memory issues, and social problems. Most professional health organizations such as the CDC and WHO agree that men should limit alcohol intake to less than two drinks/day, while women should aim for less than one drink per day.

Decrease Sodium Intake

The Dietary Guidelines for Americans suggest consuming less than 2,300mg of sodium per day to promote optimal health and reduce the risk of heart disease, the leading cause of death for adults in the US. However, in the US, the average sodium intake for individuals older than 1 year of age is ~3,400mg/day. Strategies for reducing sodium intake include cooking at home more often, using herbs and spices to season foods rather than salt, and consuming fewer packaged/prepared foods.

Limit Saturated Fat Consumption

Like sodium, excess saturated fat consumption is linked to an increased risk for heart disease. The Dietary Guidelines for Americans suggest limiting saturated fat intake to less than 10% of daily calories, while the American Heart Association recommends even less, at less than 5–6% of daily calories from saturated fat per day. Saturated fat is found in most animal-based foods such as beef, poultry, pork, full-fat dairy products, and coconut and palm oils. To cut back on saturated fat, reduce your intake or eat smaller portions of the foods listed above and replace them with healthier options, such as fat-free or low-fat dairy and lean cuts of meat.

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

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.

There seems to be an expectation that women are supposed to do it all and not complain. That women are supposed to be wives and mothers, work full time, juggle friendships, have a social life, have time for themselves, so on. Society is ever changing, and we are supposed to keep up with it. Let’s rewind some years ago where most women stayed at home with their children, and taking care of their household was their only responsibility.

I will be the first to tell you that I have lived through both scenarios. I have been a stay-at-home mom and I have been a working-full-time mom. Neither comes without difficulties, but both come with such reward.

As women, the biggest and most important healthy relationship we can have is with ourselves. If we are not taking care of ourselves, it becomes incredibly difficult for us to take care of others. Can we do it? Of course! But at some point, we have to stop and ask ourselves, “At what price is it worth sacrificing our mental and physical health?”

The goal of this blog isn’t to sit here and say that you shouldn’t be a stay-at-home mom, you shouldn’t be a full-time working mom, or you shouldn’t be the only one to do everything. I understand that every woman’s situation and life is different and there is no one-size-fits-all. The goal of this blog is to encourage, uplift, and provide some new tools for you.

The Six Elements of Well-Being

While studying my recent certification with Girls Gone Strong, I came across the Six Elements of Well-Being, which inspired me to write this blog. I am a firm believer that taking care of your mental health serves a higher purpose than anything else.

Let’s dive into these elements as well as a call to action!

Positive Emotions

Emotions are “action blueprints” that tell us how to react and behave in situations. It’s important to understand that although our emotions might be good and bad, all emotions we feel are essential. As women we tend to focus more on what is “wrong” with our lives and even our bodies instead of focusing on what is right. Positive emotions don’t stick around as long as negative emotions. It’s important for us to fill our bank with positive affirmations by practicing them often.

Action: Record one thing you are grateful for each day.

Engagement (Flow)

Being “in the zone” is a term that a lot of us can relate to. You become fully engaged in the task at hand. Time slows down or comes to a stop, and nothing can pull you away from the flow of what you’re doing. Staying engaged is what keeps us going. Think about what you are naturally good at; what you do to build a routine around that is going to be fulfilling. “Health is about abundance—seeking out things that make us feel ‘fuller’ as human beings.”

Action: Find your favorite hobby or hobbies and carve out time to do them.

Relationships

Remember earlier when I stated that the most important healthy relationship we can be in is the one with ourselves? Well, let’s dive into that a little more.

As humans we are social beings and we rely on relationships. As women we give care or reach out to others as a way of lowering our stress levels. By being in strong, safe, and secure relationships, we allow ourselves to be healthier in all ways, which provides us the confidence we need to meet life challenges.

Action: Write a positive letter to yourself.

Meaning and Purpose

I’m sorry to tell you, but I don’t have the answer to the meaning of life. But I can say that having meaning in life means being connected to something greater than ourselves. Meaning and purpose can come from anywhere, and having meaning is crucial for our health and well-being.

Action: Write a list of what makes you happy and fulfilled.

Achievement

We need goals!

Let me say that louder.

WE NEED GOALS!!

Having long and short-term goals helps us stay connected to what we are pursuing in our lives. Having goals is an important aspect for our well-being and what helps bring satisfaction to our lives.

Action: Write a self-care goal and do it!

Resilience

Psychological resilience is the process of adapting well in the face of adversity, trauma, tragedy, or other sources of stress. Some people are naturally resilient, and others are not and that’s okay. Positivity and resilience are skills that you can learn over time by cultivating them.

Action: Write what you feel grateful/hopeful for.

Set Yourself Up for Success

These six elements aren’t the answer to the world’s problems. But they are tools that can help you concentrate on your own well-being so that you can set yourself up for success in all areas of your life.

Take care and appreciate yourself, ladies!

This blog was written by Ashley Duncan, CPT. To learn more about the NIFS bloggers, click here.

Getting old sucks. That’s right, I said it: getting old sucks. I might be the only one in the fitness world to say it, but it does. I know I’m supposed to be positive about the inevitable passing of time and what each of us face in our journeys—and I’m positive it is not fun at all. No matter whether you are turning 20 or 70, we are all getting older and it is getting old! If you can’t tell by now, I am a bit grumpy about some of the aspects that each passing birthday has in store; and much like Ebenezer Scrooge, I say, “Bah humbug” to it all!

In a previous post, “This is 40,” I mentioned how quickly some physical attributes can change, and not in a good way. I recently purchased some readers (which are currently aiding me to write this blog) because my eyesight is beginning slip, I guess. I sometimes make a bunch of noises when I get-up, and it takes a few steps to get upright. The other day I went for what I used to consider a short run, and had to stop three times to stretch out. When goofing around with my nephews, I have to first ask myself, “Will this activity result in me hurting myself?” before I participate. Bah humbug, right? And yep, I’m still pretty grumpy about the whole thing!

You Will Be Visited by Three Goals

Okay, now that I’m done complaining about it, what can you do to help growing older go more smoothly? In the coming weeks, you will be visited by three goals that can change your life. These three different goals cover the concepts and strategies that can help minimize some of the effects of getting older. What are these goals, you ask?

• Eat well.
• Move more.
• Recover better.

Wait, you’re telling me you’ve heard of these goals before? (Hopefully you’re picking up on my sarcasm!) That’s right, there’s no crazy new idea here. But no matter how we in the health and fitness world try to gift-wrap the keys to living long and living well, you all still don’t do it. Crazy, right? Who knew shutting your pie hole, getting off your butt, and resting properly could have positive effects on your health and longevity? So why aren’t more of us doing these simple things that can change the game forever?

Gear Up for a Better Christmas Future!

During the visits from these goals, they will walk you through the how and why of each goal and the steps to take to be better as you age and not the other way around. Recipes, videos, and workouts will all be part of these visits, covering an array of strategies that can help.

It’s not too late! You can change; we can change! Listen to the messages these goals have for you during each visit, implement them, and say “bah humbug” to getting old and say “Whoopee!” to being awesome for life!

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.

How 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!

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.

We’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.”

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.

I 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.

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.

Happy 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!

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.