Do you find yourself to be inconsistent with your fitness routine? One week you are completing all aspects of your program without missing a beat, and the next you are struggling to get just one workout in? There is a laundry list of ideas for people to adapt to keep themselves on track with their fitness routine, but what are the major character traits seen in individuals who have a consistent workout routine? The best part about these traits is that they can be developed by anyone over time!

1. Exercise Is Valued

Whether material or moral based, things that we consider valuable in our lives are given a much higher priority than things that are not. People who are able to stick to an exercise routine place a value on exercise. This may be something that has been inherent and always a part of their life, or something newly developed based on how they have benefited from exercise itself. They have witnessed how exercise has added value to their life overall.

Think about how adding a consistent exercise routine will add value to your life, whether it is for improved health, some type of outlet, or any reason that you believe makes it valuable to you.

2. Accountability Is Apparent

Not everyone benefits from the same form of accountability, but this can be achieved in different ways and is apparent with those who have a successful routine. Some people are successful with holding themselves accountable and are guided by the voice in their head. They may take it a step further and write down what they have done and plan to do to have a visual form of accountability. Others join a group and find accountability through a coach or the other individuals that are looking for similar results.

Having a group is an excellent source of accountability; if you start to miss workouts, it will not go unnoticed, and you will have a large group of people there to help you stay on track. Others just need one person to stay accountable to their routine, whether it is a friend that is joining them a few days a week or a supportive family member checking up on them regularly. If you are lacking accountability to your fitness routine, give each of these forms of accountability a try and see which you have the most success with!

3. Satisfaction Is Measured

Finding the right balance of opportunities in our life that bring us satisfaction in a healthy way is important. At the end of a long week, it is common to reflect and determine how satisfyingly the week went in all aspects of life. Individuals who see their fitness routines as a valuable aspect of their life reflect on how satisfied they are with sticking with their fitness routine that week. No, these individuals are not always satisfied at the end of the week. Many miss a workout or two for one reason or the other during the week, but they reflect and determine why they missed it. If they are satisfied with the reason that they missed a workout, they will move past it quickly since it was probably missed due to something else of high value in their life. But if they are unsatisfied with their reason for missing, they will look for a way to ensure that it does not happen the following week.

If you do not find satisfaction from exercise currently, consider trying different forms. You might not have found the right fitness niche to achieve this, or to determine whether exercise is a value to you yet.

4. Prioritizing Is Planned

There is always an underlying reason that exercise has become a priority for these individuals. Whether they started to exercise because they were told they should to improve their overall health, they exercise to satisfy a competitive drive, or they have just done it for so long that it is a part of their daily life, these individuals will always make their exercise routine a priority. Although they still may miss a workout, they develop a plan that will best ensure that they will have time to make this priority happen during the week.

Two examples of this include waking up early to make it into the gym before work instead of after because of another obligation that came up during your regularly slated time, or having a backup plan available at home if getting out to go to the gym is not going to be an option. Here are some other ways to help make exercise a priority.

The best part about these traits is that they can all be developed if you are lacking in one or more right now! If you are struggling to stick to a fitness routine, take a look at yourself and see where you stack up with them. Learning to develop these traits as they relate to you individually will help you to stick to your exercise routine.

If you are ready to make exercise a priority in your life NIFS is here to help. Membership at NIFS includes a personal assessment and training programs designed for you by a Health Fitness Specialist. Try NIFS free for 7-days and see how we can help you make exercise a priority.

This blog was written by Stephanie Kaiser, Health Fitness Specialist. To find out more about the NIFS bloggers click here.

So I have a question for you: How is your “balance”? I’m not referring to your single-leg stand on the BOSU. I’m referring to the balance in your life. The juggling act of all the responsibilities and the people we are responsible for and to can be as if we upgraded from simple juggling balls to flaming knives.

Sometimes I think of that line in the movie Fight Club, when Brad Pitt’s character says to Ed Norton, “Things you own, end up owning you.” For me, it is my career that at times owns me, and tends to monopolize my focus and energy. The balance among work, rest, play, and spiritual wellness is a crucial one, and it does take some juggling at times to ensure that proper balance.

Legendary coach Dan John puts it best that if you have to work more (say, your busy time of the year), you must plan to rest more, play more, and spend more time developing spiritually (this could be religion, alone time, meditation, etc.). As you expand each facet of your life to ensure the proper balance, you too should expand. It just makes sense, doesn’t it? If you work more to complete an important project at work and increase your rest time revolving around solid sleep patterns, you will increase the benefits of great sleep. Expanding work and rest will then lead to more play time, resulting in better moods and perception.

Lastly, expanding the preceding three facets of your life will result in you spending more time expanding your spirituality. Now this is different for everybody. For me, it is alone time where I develop both personally and professionally. Or it is a long walk with my wife, Teri, and our Snorkie dog named Traveler. What is it for you? I feel to be the best “YOU” that you can be, all other facets of your life must lead you to a strong and centered spiritual sense that must involve a close relationship with the ones you love the most.

I came across a survey years ago, and if it has stuck with me for this long it is probably worth repeating. The survey polled 100 senior citizens about what they would do differently if they could do it all over again. Here were their top 3 answers:

1. Laugh more
2. Spend more time with loved ones
3. Take more risks

As you look at your current balancing act, would those three be on your list later in life? Sometimes you need reminding of what is truly important in your lives. THIS IS YOUR REMINDER! Spend time with the people you love and who love you, find a way to laugh out loud every day, and have the courage to take that risk you have been fearful to take. Create the true balance in your life. You won’t regret it.

Tony Maloney is the Fitness Center Manager and leads Group Training Sunday through Thursday. Follow Tony on Facebook at ELITE. Meet our NIFS bloggers.

Do Stretching Exercises

To maintain flexibility, stretching through dynamic movement patterns is ideal and can be done in a small area. Inch Worms, Knee Ups, and Jumping Jacks are all good examples of dynamic movement patterns.

Perform Simple Exercises That Use Multiple Muscle Groups

To simplify your workout, you can focus on a few great exercises that work multiple muscle groups. These exercises can range from beginner to advanced, with the functionally basic movement of sit and stand at a chair to the more challenging Burpees (add a pushup and squat jump for even more workload). The Plank exercise is also one of the best exercises for building endurance in the abs, back, core, glutes and hip flexor. To make the Plank easier add an incline or lower knees to the floor. For a greater challenge increase the period of time you hold the plank or add movement such as leg lifts or arm extensions.

Cardio Exercises at the Hotel

There are other “tools” you can use while on the go that you may not realize. For a cardio option, most hotels have a staircase. Use it! Avoid the elevator and take the stairs instead. For a challenge, run the stairs for ten minutes (and because most people use the elevator, it should be mostly empty for your use). Suitably known as a suitcase carry, your suitcase can be used for a one-sided farmer's carry walk that pinpoints your oblique (like a side plank), and a bathroom towel can be used to create an isometric static hold for countless upper-body exercises.

Whether or not you are on the go for the holidays, be sure to exercise the next time you travel; it’s easier than you think. See a health fitness specialist or personal trainer to help design a workout plan that is right for you.

With NIFS being located on the campus of IUPUI, it is hard not to notice the campus’s schedule and all of the students bustling between classes. Several students stop into our fitness center for advice so they can avoid the “freshman 15” or get their healthy habits back on track.

Now that school is in full swing and you have your classes and routine figured out, it is a good time to take a look at your healthy habits or areas that could use a little tweaking in the health department. I know how tough being in college can be, but it doesn’t mean that all healthy decisions have to fall to the wayside. This is a crucial time in your life when new routines are developed, so why not develop healthy habits that you will have for life?

College is a time when you go through many changes all at once, so it’s important to not only focus on putting healthy foods in your body, but also to be healthy physically, mentally, and socially, too! Not to worry; it may be challenging at times dealing with so many new things all at once, but I promise you will make it through.

You may be a new college student, in your third or fourth year of college, preparing to go to college, or helping a loved one get ready for his or her college experience. Whatever the case, these tips will help keep anyone college-bound healthy, balanced, and happy!

1. Create a Routine

Every person functions differently. Some people are planners and some people thrive on spontaneity. Whatever the case, your body needs a little bit of routine. Make sure that you are orderly with things you do each day. For example, keeping your keys, ID cards, and notebooks in the same place each day will save you the stress of searching and scrambling last minute to find these items before each class. This extra time will also allow for more “free time” when you can do spontaneous and fun things to keep your mental and social health balanced.

2. Begin with Breakfast

Breakfast is the meal that boosts your blood sugar and metabolism, and can set the tone for the entire day. Skipping breakfast can lead to moodiness, low blood sugar, and overeating later in the day. Remember that you don't have to eat "breakfast" for breakfast. If you want leftovers from the night before, go for it! The important thing is to include complex carbohydrates, lean protein, and healthy fat to increase your focus, metabolism, and energy. If you don’t want to eat in the dining hall, an easy dorm room breakfast is hot oats cooked in the community microwave topped with a dollop of nut butter and a side of fruit that you grabbed from the dining hall the night before.

3. Hydrate

Keep in mind that the calories in your drinks count toward your daily calories, too. If you are feeling thirsty, you are already dehydrated, and often thirst can be mistaken for hunger. Choose water when you can, and keep a fun water bottle or cup with you at all times to encourage drinking throughout the entire day.

4. Schedule Physical Activity and Make it FUN!

Don’t like going to the gym? You don’t have to! Since I work at NIFS you probably think I am crazy for saying that! The thing is, your body doesn’t know whether you are running inside on a treadmill or playing a game of soccer. What your body does know is it was meant to move, so schedule some fun active time in your day just like a class or appointment. Sign up for an intramural sport, try a group fitness class, join a running group, volunteer at the animal shelter to walk dogs, sign up for a dance class, and get creative! Find something you love and do it.

5. Be Prepared

Although it may be hard to pack an entire healthy meal when living in a dorm, packing a snack can be easy! Some fruits and vegetables require little to no preparation (such as apples, oranges, peaches, cherry tomatoes, and snap peas) and can be thrown into your school bag for an easy energy booster. This can lift your mood and sharpen your focus to help prevent the afternoon blues and help increase your productivity while studying. Having water and emergency snacks on hand will also make it less likely for you to reach for fast food as a regular option.

6. Indulge!

In moderation, it's okay to eat your favorite treat every once in a while. Things like ice cream, fast food, chocolate, or a special coffee drink are perfectly fine to enjoy...sometimes. It's not what you do every once in a while, it's what you do every day that makes a difference.

At NIFS we are here to help, and we couldn’t be more conveniently located for students in central Indianapolis.

We offer fun group fitness classes that are included in your membership. We have a Registered Dietitian on staff who can help you create a meal plan that will work with your campus lifestyle. And our Health and Fitness Specialists will create a workout plan for you for free.

If you have questions about student membership or any of the programs that we have available to help you live a healthy campus lifestyle please e-mail membership at membership@nifs.org.

This blog was written by Tara Deal Rochford, NIFS Membership Manager and a group fitness instructor. Author of Treble in the Kitchen.Meet our other NIFS bloggers.

Eating healthy in the workplace is an obstacle that most of us face. There are constantly birthdays, going-away parties, welcome lunches, you name it! Often, these events include desserts and special treats, so it can seem as if cookies, cupcakes, and sweet treats are a staple of your office environment. This doesn’t even account for the candy bowl that is always left sitting out.

Even at NIFS you can find us gathering for an ice cream social to welcome a new employee, bringing our favorite treat to welcome or say goodbye to our interns, and indulging in foods that you wouldn’t expect to find in a fitness center.

Simply because sweet temptation is there doesn’t mean you have to overdo it. The occasional cookie or brownie is fine, but when it seems as if these “special treats” become a daily occurrence, or you find yourself frequenting that candy bowl several times a day, it can be hard to cut those sweet temptations from your routine.

Here are five tips for handling those indulgent treats in your office setting

1. Prepare ahead of time.

Get used to packing your lunch and bringing it with you to work. This will allow you to control what you eat during your midday meal, and it will save you money by eliminating the cost of going out to lunch on a daily basis. Packing your lunch the night before while cooking dinner will save you time and enable you to sharpen those multitasking skills. If you know that there is a potluck or special lunch at work the next day, bring in part of your lunch (maybe just the sides or a healthy salad) and supplement your packed lunch with some indulgent office treats.

2. Pack healthy snacks.

Having snacks on hand will prevent you from getting overly hungry with only unhealthy foods as an option. Packing things like low-fat cheese sticks, nuts, apples, bananas, homemade trail mix, and Greek yogurt will allow you to be prepared and stay satisfied throughout the day. This may increase your work productivity, too!

3. Drink lots of water.

Not only is it important to stay properly hydrated throughout the day, but water helps you feel fuller longer. It can be hard to remember to drink water even if you have your favorite bottle with you, so set a reminder on your calendar telling you to drink! Emptying your water bottle will cause you to have to refill and use the restroom, which are both great excuses for getting up and out of your seat during the workday.

4. Bring a healthy dish to share.

If you know that your office is holding a gathering with food, offer to bring a healthy dish! That way, you know that there will be at least one nutritious option available. Veggies and whole-wheat pita with hummus, fruit trays, or homemade granola bars are always popular options.

5. Indulge responsibly.

Have a cookie, bowl of ice cream, or donut and enjoy every bite of it! If you never have any of the office treats, this may leave you feeling deprived and craving sweet treats all day, which could lead to overindulgence later. Just remember that it is a treat, and treats are a rare occasion!

Written by Tara Deal, NIFS Membership Manager, Group Fitness Instructor, and author of Treble in the Kitchen.

Can you find two and a half hours in your weekly schedule to devote to exercise? Most adults would say NO WAY! Not with my job, running the kids around, taking care of the house, and taking care of my parents. We are all busy, but the truth is, it only takes two-and-a-half hours a week of your time to lower your risk for diseases such as cardiovascular disease, Type-2 Diabetes, and some cancers, according to the Centers for Disease Control and Prevention.

The Health Benefits of Even a Little Activity

Would you be able to complete your list of to-dos if you were dealing with a serious health condition? The same amount of activity will also help you to control your weight, improve your mental health, and increase the strength of your bones and muscles. Wouldn’t it be great to feel stronger physically and emotionally and to have more energy throughout the day? It is possible!

Take one of my clients who has a very hectic schedule himself that changes constantly, making it difficult to make it in to NIFS every day. To combat this, he has purchased a foot peddler that he keeps at his desk to sneak in some extra physical activity when he is working to keep him on track with his fitness goals.

Fitting in Small Bouts of Exercise at Work

Think about what works for your situation and how you can find the time. Another option is to take a few minutes to complete a few exercises at your desk such as an incline push-up or body-weight squat followed by a quick walk around your office space or up and down the stairwell. Other quick-fix options include parking farther away from the front door of the store or at work, or taking the stairs instead of the elevator. You can do similar activities pretty much anywhere when you have a few minutes of downtime!

Finding the time is easier than you think! Even small bouts of exercise of only 10 minutes can contribute to your weekly total. First try to find time twice a day every day to walk for just 10 minutes. You only need to find 15 times a week (twice a day plus one extra) where you have 10 minutes to spare to reach your two-and-a-half hours! You could do this on your lunch break, while you are watching your kids practice, or by waking up 10 minutes earlier. Gradually, start adding more bouts of ten-minute activities into your day where you see fit. Making this positive change will make a huge difference in your health and you will be thanking yourself later in life for your lifestyle changes today!

Take that first step towards a more active lifestyle. Put down that mouse or smart phone right now and go for a 10-minute walk!

This blog was written by Stephanie Greer, NIFS certified Health Fitness Specialist. Meet our blogging fitness specialists at the NIFS website.