NIFS Healthy Living Blog

With winter coming we find ourselves indoors, and experiencing increased stressors related to the holiday season. Less sunlight in our days can contribute to some seasonal mood fluctuations and some of us may be traveling, hosting, or somewhere in between amidst social engagements. Stress is a valid emotional response to life’s problems, and it is okay, you may be experiencing it. Causes of stress like experiencing financial, physical, or emotional burdens with last minute deadlines for 2025 or planning can accumulate. So what do you do to combat this?

Is Stress Effecting Your Breathing?

Common sense would tell us that stress isn’t beneficial to our long-term health. Stress hormones like cortisol have a purpose in day-to-day to stimulate our “Fight-or-Flight” responses. However, sustained high levels of stress can lead to long term adverse health risks. My first bit of advice would be to take a moment for personal wellness when you are stressed. Take a moment to breathe or walk! Focus in and ask yourself, is my breathing shallow? Is my breathing deep from the diaphragm?

Your energy and responses to life are largely impacted on your breathing pattern. In yoga this is referred to as the “prana”, or first unit. Deep breathing patterns help regulate the parasympathetic (“Rest and Recover”) responses in our body.

You might explore box breathing. Box / Corner breathing consists of:

“4-4-4-4” Count Breathing while envisioning an equal sided box.

• Breathing in as you go up on side of the box for 4 counts
• Holding at the top of the box for 4 counts
• Breathing Out going down the side of the box for 4 counts
• Holding Empty Breath for 4 Counts

Setting a Plan that Prioritizes Wellbeing

After some time to reset and breathe (3-5+ Minutes), feel free to take some time to self-inventory your life and write out a two-column list. Honesty is key!

This list could include everything that is a challenge on one side. The other side could include a list of various supports you have available. Supports can include resources, relationships, community, tools, etc. Supports may be something small like utilizing the recovery area at NIFS for ten minutes.

Now that you have a list of the Challenges and Resources, sit with this for a moment.

Plan how you might utilize existing support systems the next time you are challenged. For example, if budgeting is a challenge, you can lean into a friend who knows finances. Recognizing that we have an inherent need of relatedness, and integrating support systems into our day-to-day challenges removes a lot of the pressures of individualized performance and may lead to better outcomes by involving more perspective and outside assistance.

Challenges in your life may or may not be solvable right now, and that is okay. What you do have control over is your small habits. You might think about a SMART goal related to sleep, hydrating, recovery, and mental wellbeing. Your goals should be meaningful to you and offer a measurable timeline you’d like to achieve things. Keeping your goal realistic to your current responsibilities and capability. Planning actionable weekly steps, you can track can be a start when setting 3-Month Goals.

Fortify and Plan for Setbacks

As you integrate wellness habits into your life, remember that setbacks will always be unavoidable. Life is simply unpredictable. The best approach to bouncing back from setbacks is proactive planning.

As a Health Coach (NBC-HWC), I’ve been fortunate enough to be part of the process of goal setting and action planning with many clients. When people are actively making changes to behavior, there is a phenomenon where people start to fall off with new routines around 3 weeks in. As part of the coaching process, we gameplan that setbacks will happen. You can do this for yourself right now!

After writing your goal out, then write out everything you can think of that could go wrong. Think about your job demands, family needs, school exams, car troubles, financial struggles that may be upcoming. Try to write out at least one specific plan to respond to each setback.

When life gets busy and overwhelming, remember your action steps and goals. You know your strengths, you know your challenges, and you know the steps to get back on top. You got this! NIFS has many coaching staff available, if you ever need assistance in setting your own wellness goals. You could start by taking advantage of a free complimentary meeting with a trainer included with your membership!

When juggling all that life throws at us, squeezing in an hour at the gym isn’t always as easy as it sounds. Luckily, after reading this, you won’t need an hour—or even equipment—to get a workout. Using these quick circuits, you can boost your energy, build strength, and stay consistent with your fitness goals in less than 30 minutes. Whether you're at home, traveling, or sneaking in a quick movement break during a busy day, these bodyweight circuits, resistance-band routines, and mini cardio sessions may be for you.

Body Weight Circuits

These workouts are structured to target the bodies major muscle groups and get your heart rate up fast. Do each of these exercises for 40 seconds with a 20 second rest. Complete 3 rounds of each circuit.

Resistance Band Circuits

A single resistance band can turn any room into an at-home gym if you know what to do with it. These workouts should be quick and effective. Complete 15–20 reps per exercise for 3 rounds.

Cardio Circuits

If you’re looking for some quick cardio, a 10–20-minute interval training session could be what you’re looking for. Ten minutes has been proven to be the minimum amount of time needed to see the benefits of cardiovascular training.

Maximum Power Output and Anaerobic Conditioning

• Work-to-Rest Ratio: 1:2 or 1:3
• Example: 20 seconds all-out / 40–60 seconds rest

This style allows you to sprint at 90–100% effort each rep while preventing breakdown of form and overtraining. This helps protect your body from injury while still pushing it to the max. This style of training is ideal for sprints, hill runs, or intervals on your favorite cardio equipment.

Aerobic Conditioning

• Work-to-Rest Ratio: 1:1
• Example: 1 minute fast / 1 minute easy

This style of training keeps heart rate elevated without excessive fatigue, making it ideal for beginners or those returning to training after an extended break. These slightly longer intervals help build a strong aerobic base and allow your body time to adapt.

Improving VO₂ Max

• Work-to-Rest Ratio: 2:1
• Example: 40 seconds hard / 20 seconds rest

This style of training is common in HIIT formats and pushes your cardiovascular system to adapt. It helps build endurance and is effective for athletes of all levels.

Staying active doesn’t always have to be a struggle. The key is finding time each day to get your body moving. Even on days when motivation is low, a short routine is better than no routine and can help clear your mind, lift your mood, and keep you progressing toward your goals. Remember, consistency is key. Over time, these small, consistent efforts add up—building not only strength and endurance but also habits to help you maintain a healthy lifestyle.

The holidays always bring a lot of fun, joy, and memories but they can also bring a lot of sugar crashes, mindless eating, and possible setbacks to our health and fitness goals. There are many reasons why trying to be mindful of what we’re eating around the holidays is important. One being energy management – you feel more energized when you take the time to include nutrient dense food alongside your favorite holiday dishes and treats. Second, you’re helping support your health and wellness goals – while enjoying yourself over the holidays is fine, making time to include foods that push us towards our goals and being more mindful of the things that could derail them is very important. Lastly, making sure to include foods with fiber and staying well hydrated will also aid in digestion and blood sugar regulation which are key components of our overall health.

Energy Maintenance

This time of year often includes work holiday parties, family gatherings, and many other events that make our schedule busy. Maintaining energy through what you eat can be a big help in not getting slowed down by all the holiday fun. There are a few ways to help make sure you feel great and enjoy yourself. One way to stay energized is to prioritize protein and fiber! Including things like fruit, veggies, nuts, and Greek yogurt or even making the switch to whole grain crackers are great ways to snack and enjoy with your health and fitness goals in mind by providing micronutrients and helping you stay fuller longer. Another way is to have emergency snacks with you – things like protein bars, dried fruit, or string cheese are a great way to prioritize your goals while being busy during the holiday season.

Staying On Track

Mindful, smart snacking is important in not deterring your health and fitness goals. While the actual holidays are typically only one to two days, we all know that the treats and festivities trickle all throughout December. One way to make sure that office holiday party doesn’t create a setback is slow, intentional eating. This allows you to be mindful about not only what you’re consuming but also helps you to take the time to listen to hunger cues that your body gives you. Another tip is to make healthy options seasonal and fun. Holiday fruits like oranges, pomegranates, and apples with cinnamon help make things festive but keep you right on track through New Years.

Overall, Health and Longevity

Your hydration and digestion are a huge component of not only succeeding in your health and fitness goals but in your overall longevity. Prioritizing water/herbal tea at your holiday events is going to keep you feeling well overall but also helps you be more mindful and make better choices once the sweets come out. Practicing portion awareness and fiber will help keep your digestive system regulated and help prevent bloating/inflammation as well. Placing snacks on a napkin or a small plate will help keep you from grazing and feeling sluggish/bloated later and consuming snacks like whole grain crackers, veggies, fruits, and nuts will also help regulate your blood sugar as well.

We all love a treat here and there through the holidays but by prioritizing good options, hydration, and setting ourselves up to have success in the chaos of the season is what will help us to wake up still feeling healthy, energized and moving towards our goals this season

Thanksgiving is, in my opinion, the best holiday of the year. Theres no better way to express your love and care for someone than to make them a delicious meal and consume the delicious meal they made for you. Pair that with the added prospect of family members coming together from all over, and you’ve got great times waiting to happen. But sometimes love hurts, and on Thanksgiving that hurt takes the form of caloric surplus and post-meal shame. To prevent that, here are a few tips to help you enjoy the holiday to its fullest, free of any guilt:

Tip 1: Save some for later!

If you’re anything like me, you get choice-paralysis as soon as you see the food table. Seeing it all spread out at once gets your mouth watering, and you can’t decide what you want to eat first. But then, your family members start getting their food, and you go from not knowing what you want to indiscriminately stacking food on your plate to avoid FOMO. Instead, return to the table after everyone has gotten their firsts, and get your seconds and thirds to take home! Not only will this prevent you from frantically gorging yourself the day of, but you’ll have secured meals for the following days as well. Why go through the trouble of meal prepping if you can just let your family do it for you? Work smarter, not harder!

Tip 2: Squeeze in a workout!

If you know without a doubt that you’re going to stuff yourself, a good way to stay in a healthy calorie range for the day is by doing some exercise beforehand. For many, Thanksgiving Races and Turkey Trots are becoming an important part of their Thanksgiving ritual. But even if you’re not a big fan of running, or that’s too intense for you, anything is better than nothing! Whether it's doing some core on your floor before you head to your meeting spot, or getting a full pre-meal pump, starting off at a caloric deficit will make you feel less like you’re shamefully stuffing your face, and more like you’re refueling after a hard day's work!

Tip 3: Fill up on the good stuff!

If you can’t fit in a workout beforehand, and you’re fully committed to eating everything in sight, you can still make it count by making sure you’re filling up on your important macros and vitamins BEFORE you hit the dessert table! For good sources of protein, turkey and ham are great options. For essential fats, ask family members to cook with oils that include monosaturated fats, such as olive oil. And for some solid carbs, you can eat potatoes, or if you want to grey the line between dessert and regular food while getting what you need, sweet potato casserole. As far as vitamins and minerals are concerned, don’t forget to load up on greens and green bean casserole to fully balance your food pyramid.

Hopefully by keeping these tips in mind, you’ll be able to enjoy your Thanksgiving meal this year without any looming guilt or stress, and you can fully concentrate on your angst arguing with your in-laws. Remember as well that if you have any questions about fitness or nutrition that you need answered, hit us up at the Fitness Center desk and we'll point you in the direction of many helpful resources! Have a lovely Thanksgiving!

Intuitive eating is the practice of eating in response to your body’s internal hunger and fullness cues, rather than external cues, such as environmental or social triggers that prompt eating behaviors, regardless of true hunger or fullness levels. In today’s society, it is especially difficult to eat intuitively as we are near constantly being bombarded with messaging that tells us what we should or shouldn’t eat and that labels foods as “good” or “bad.” Overtime, as the mind and body become used to ignoring hunger signals, the cues begin to fade and are more and more difficult to notice or may only be noticed when the body is in an extreme, ravenous state, which is likely to lead to overeating, which is then followed by feelings of guilt and desire to restrict based on external cues and continued ignoring of internal hunger cues. For many, the body must be reconditioned, starting with reconnecting with your biological hunger cues. Here’s how to start:

1. Start paying attention to how your body signifies hunger.

The most common and well-known symptoms of hunger include stomach grumbling or growing/gurgling noises; however, hunger may also present as feelings of fatigue or irritability, lightheadedness, and occasionally, with prolonged hunger, even nausea.

2. Before each meal/snack - rank your hunger/fullness on a scale of 0-10. Consider why you are eating - is it for internal reasons or external?

0: Primal hunger - intense and very urgent, may be painful

1: Anxious to eat, ravenous and irritable

2: Very hungry, looking forward to a hearty meal or snack

3: Ready to eat, but no urgency; “polite” hunger

4: Subtle hunger, slightly empty feeling in the stomach

5: Neutral - neither hungry nor full

6: Emerging fullness

7: Comfortably full - satisfied and content

8: Full - not pleasant, but not unpleasant

9: Very full/too full (as if you need to unbutton pants or remove belt)

10: Uncomfortably, even painfully full. May feel nauseated.

3. Aim to eat a balanced meal or snack (protein + fiber + healthy fat) when hunger level is below a 5.

If you are feeling hungry, consider what foods will be most nourishing and what you may have lacked in previous meals (typically fiber or protein).

If you still have the desire to eat despite being >6 on the hunger scale, you may be mistaking true hunger for a different type of hunger, such as emotional hunger, or desire to eat to cope with uncomfortable feelings, or taste hunger, or a desire to eat based on taste or because a food sounds good. It’s OK to eat for taste or comfort on occasion, but for many, due to the years of prolonged suppression of natural hunger cues, practicing portion control in these settings becomes difficult, and overeating often occurs. In these instances, consider other ways to cope with boredom or stimulate the senses that don’t involve food, such as taking a walk, reading a book, calling a friend, lighting a candle, or putting on lotion.

If you’re still struggling with the concept of intuitive eating, how to implement it, or how to identify true, physiological hunger vs emotional or taste hunger, consider reaching out to a dietician for support!

St. Patrick’s Day is just around the corner! While many associate the holiday with green beer and festive celebrations, let’s shift the focus to something else that should be green—your plate! Whether you’re hitting the gym for strength training, cardio, or Olympic lifting, what you eat plays a major role in your performance and recovery. This March, take a lucky approach to fueling your workouts with nutrient-dense foods that keep you strong and energized.

Go for the Greens

Leafy greens like spinach, kale, and Swiss chard are not only a festive addition to your plate but also packed with vitamins and minerals that support muscle function and endurance. Magnesium, found in abundance in greens, helps with muscle contraction and energy production. Add a handful of spinach to your pre-workout smoothie or toss some kale into your post-workout meal for an extra boost.

Potatoes: A Performance Powerhouse

Potatoes—whether white, gold, or sweet potatoes—are an excellent carbohydrate source to fuel your training. Carbs replenish glycogen stores, which is crucial for endurance and strength athletes alike. Pair roasted potatoes with a lean protein source like chicken or tofu for a well-rounded post-workout meal.

Lean into the Luck of Protein

Corned beef might be a holiday staple, but for daily muscle recovery, opt for leaner protein choices like turkey, chicken, eggs, or plant-based options like lentils and chickpeas. Protein helps repair muscle tissue and supports overall strength gains. Try making an Irish-inspired meal with salmon and roasted vegetables for a protein-packed, omega-3-rich post-workout dinner.

Hydration: More Than Just a Pint

Let’s not forget hydration. With workouts, sweat loss, and the potential for St. Patrick’s Day festivities, staying hydrated is key to performance and recovery. Water should always be your go-to, but if you need extra electrolytes, consider adding coconut water or a pinch of sea salt to your water bottle to maintain fluid balance.

A Post-Workout Shamrock Shake (The Healthy Way!)

Skip the drive-thru and make your own protein-packed Shamrock Shake:

Ingredients:

• 1 cup unsweetened almond milk
• 1 frozen banana
• 1 scoop vanilla protein powder
• ½ avocado (for creaminess)
• A handful of spinach (for that natural green color!)
• ½ teaspoon peppermint extract
• Ice cubes as needed

Directions:
Blend until smooth, and enjoy a refreshing, nutrient-dense recovery shake!

Whether you're training for strength, endurance, or general fitness, nutrition is your pot of gold at the end of the workout rainbow. By focusing on whole foods, proper hydration, and smart recovery choices, you’ll keep your energy levels up and your performance on point.

This St. Patrick’s Day, fuel your body wisely—because the real luck comes from good habits and consistency in your training and nutrition! 

Looking to stay on track all year long? Schedule an appointment with a Nutrition Coach today—they’re here to help you reach your goals every step of the way!

The Holiday Season is here, and we’re anticipating time to appreciate the important things in life, such as time with family and friends. However, some of us may experience stress during this time of celebration. Stress can affect each of us in multiple ways.

Stress often arises from a buildup of challenges, including emotional, physical, and social demands. This can manifest as increased heart rate, headaches, digestive issues, or even sleep disruption. Recognizing these signs is the first step toward finding relief.

Often, stress is caused by the accumulation of different challenges, responsibilities, emotions, and tasks involved in our day-to-day lives. Stress can manifest in our bodies in various ways. We might notice an increased heart rate and breathing, increased blood pressure, musculoskeletal pain (e.g., in the lower back), headaches, gastrointestinal issues, sleep disruption, or general fatigue.

Stress can be mitigated by reducing time spent with physical triggers such as environmental stressors, social stressors, and financial stressors. Sometimes these are harder to completely avoid during the holiday season, as it is typical to have social gatherings around this time of the year. Reducing stress could involve taking a physical break from the environment. For example, stepping outside for a walk, listening to a podcast, or mentally resetting in a new environment with an activity can help. These are proactive approaches to allow a “break” from physical stressors and offer an opportunity to return to your stressors with a fresh outlook.

Taking a mindfulness break by focusing on breathing and meditation is another very effective approach to managing or reducing stress. If controlling what is going on in your physical environment isn’t possible, you could instead take a mindful moment to be present. Short breaks of 30-60 seconds focusing on deep diaphragm breathing can help. This allows you to mentally return to your daily agenda with a clear mind.

One breathing technique is box breathing. To perform this exercise, visualize a “box” in front of you:

• Breathe in for 4 counts while tracing the first side of the box.
• Hold your breath at the top for 4 counts as you trace the second side.
• Exhale for 4 counts while tracing the third side.
• Hold the exhale for 4 counts to complete the box.

Visualizing the box as you breathe in and out, with pauses at the top and bottom, can help you reset and maintain self-compassion and positivity.

Other ways to reduce stress include maintaining healthy habits in areas you can control during the holiday season. You could focus on maintaining a healthy diet, staying consistent with an exercise routine, practicing self-care habits, and getting at least 7-8 hours of sleep per night. While the holidays come with many social and financial responsibilities and engagements, you can set yourself up for success by prioritizing nutrition, sleep, and physical activity. Additionally, avoiding binge eating or excessive alcohol intake can prevent increases in inflammation and additional stress responses in your body and mind.

While stress can often be managed with mindful habits and healthy routines, it’s important to recognize when additional support may be needed. If you are experiencing persistent emotions, thoughts, or signs of depression, anxiety, or a mental health crisis, consider reaching out to a professional for help.

Look for a way to take a moment for yourself amidst the hustle and bustle. Schedule a massage session with our NIFS massage therapist and let the stress melt away. Whether you're seeking relief from tension or simply need a break, we’re here to help you feel your best.

Book your appointment today and give yourself the gift of relaxation!

Winter often brings challenges like colder, shorter days and packed holiday schedules, making it tempting to skip workouts. But staying motivated is possible with a few adjustments! Here are some effective strategies to help you stay on track and feel your best throughout the winter months.

Tip #1 Less Time, More Effort

When time is tight, go for workouts that pack a punch. High-Intensity Interval Training (HIIT) is an excellent choice, alternating bursts of intense activity with short recovery periods. A 20-minute session can deliver the same benefits as an hour of moderate exercise, making it perfect for busy days.

Examples of HIIT Workouts

• At Home: Circuits with burpees, mountain climbers, or squats.
• In the Gym: Alternate treadmill sprints with rest periods.
• Outdoors: Hill sprints or even a snowball fight to burn calories and have fun!

Tip #2 Schedule Your Exercise

Consistency starts with planning. Treat your workouts like appointments—add them to your calendar and make fitness a priority.

Ways to Fit Exercise Into Your Day

• Mornings: Energize your day with an early workout.
• Lunch Breaks: Take a brisk walk or hit the gym.
• Evenings: Relax with yoga or gentle stretching.

Remember, what gets scheduled gets done!

Tip #3. Make Fitness Social

Combine movement with social or family time. Winter is the perfect season to turn gatherings into active events.

Ideas for Active Social Plans

• Winter Sports: Go ice skating, skiing, or snowboarding.
• Outdoor Adventures: Try sledding or snowshoeing with friends.
• Indoor Fun: Dance parties or trampoline parks keep things lively.

Even a family walk after dinner can keep everyone moving and connected.

Extra Tips for Winter Motivation

• Dress for the Weather: Wear warm, moisture-wicking layers for outdoor workouts.
• Stay Indoors When Needed: Explore at-home fitness apps or virtual classes.
• Set a Goal: Train for a spring event or work on mastering a new skill.
• Reward Yourself: Celebrate milestones with new workout gear or a cozy spa day.

Winter might make fitness a little trickier, but it also opens up opportunities to try new activities and rethink your routine. With these tips, you’ll stay motivated and reap the rewards of staying active all season long.

Looking for more help to stay motivated this season? Our certified personal trainers are here to help you every step of the way. Book a consultation today and take the first step toward your fitness transformation!

The holiday season is here, which often means long car rides, crowded airports, and busy schedules as you travel to see loved ones. While it’s tempting to grab fast food or vending machine snacks on the go, a little planning can keep your energy up and your nutrition goals on track. Here are a few easy tips from a registered dietitian to help you stay fueled and feel your best during your holiday travels.

1.  Pack Portable, Balanced Snacks
   When prepping for your trip, think about snacks that combine protein, fiber, and healthy fats to keep you satisfied. Some great options include:

• Trail mix with nuts, seeds, and dried fruit (look for no-added-sugar options).
• Single-serve packets of nut butter paired with apple slices or whole-grain crackers.
• String cheese or mini babybel cheeses with a handful of whole-grain pretzels.
• Greek yogurt or a protein bar for a quick boost (choose bars with 15+ grams of protein and minimal added sugars).

2. Stay Hydrated
   It’s easy to forget to drink water when you’re on the move, especially during winter when thirst cues might not be as strong. Dehydration can sap your energy and even make you feel hungrier. Keep a reusable water bottle handy, and refill it whenever you get the chance. Herbal teas and seltzer water can be festive and hydrating alternatives.
3. Plan Ahead for Convenience
   Before hitting the road or heading to the airport, take a few minutes to prep your snacks. Slice veggies like carrots, bell peppers, or cucumbers, and pair them with hummus or a small container of guacamole. Pack everything in portable containers to make it easy to grab and go.
4. Be Selective About Treats
   Holiday travel often includes plenty of indulgent snacks and sweets, from cookies to fudge. Instead of saying no to everything, choose a treat you’ll truly enjoy and savor it mindfully. Balancing nutritious snacks with the occasional festive indulgence is key to enjoying the season without guilt.

This holiday season, keep your travels stress-free and your energy steady by planning ahead with healthy snacks. With a little preparation, you can stay nourished and enjoy every festive moment with family and friends!

Are you looking for more healthy recipes during this holiday season? Join our Holiday Hustle Challenge and receive weekly healthy recipes crafted to keep you energized, nourished, and thriving. Let us help you balance festive indulgence with nutritious choices—because feeling great never goes out of season!

Another year is wrapping up, and you’ve made great progress toward your goals. Maybe you’ve seen improved strength, increased endurance, higher energy levels, or you’re simply feeling happier with your personal growth. Reaching our goals helps build self-efficacy — the belief in our own resources and abilities to succeed. Whether you’ve hit a new mile time, lifted heavier weights, eaten salads for lunch every day, or established a consistent sleep schedule, you’ve developed confidence in your ability to maintain these habits.

As the holidays approach, though, you might be worried about cookies, festive meals, holiday drinks, and family gatherings derailing your progress. We’ve all been there, feeling like we’ve taken two steps back during those two festive weeks. This season often shifts our focus away from ourselves and more toward giving, sharing, and celebrating with others.

Don’t Let Setbacks Spoil the Eggnog

Success in taking steps toward your goals builds resilience, making it easier to bounce back if you face setbacks. And let’s face it, setbacks are inevitable. Those who live an active and healthy lifestyle often develop a high level of resilience, but for those just beginning their fitness journey, recovering momentum after the holidays can feel like a challenge.

Sometimes, the extra cookies “Santa ate” make it a bit harder to get back on track. But if we approach the holiday season with positivity and resilience, we’ll be less discouraged by the time we’ve taken away from our routines. Remember, your past successes prove that you’re capable of achieving your goals again.

Deck the Halls, But Don’t Overdo It

This holiday season, try using self-regulation to stay on track. Self-regulation is all about managing your choices and behaviors when faced with distractions or competing priorities. The holidays bring plenty of distractions, making it easy to stray from your wellness habits. But by planning ahead, you can balance holiday cheer with healthy decisions.

Here are some examples of self-regulation:

• Enjoy that extra serving, but balance it out. If you had a big holiday dinner, try eating a lighter breakfast the next morning or going for a walk with family.
• Plan for your indulgences. If you know a big meal is coming, consider fitting in a workout earlier in the day to offset the extra calories.
• Adapt your weekly routine. If you can’t fit in your usual sessions, try to maintain one or two to preserve your strength and endurance.
• Prioritize nutrient-dense foods. Choose protein-rich meals and vegetables over sugary or high-fat options when possible.
• Make adjustments as needed. Track your daily intake and balance calories where you can.

Planning in a Winter Wonderland

The best way to overcome common holiday barriers is to plan ahead. When you’re in the maintenance stage of a behavior, planning your response to potential obstacles boosts your chances of staying on track.

Before the holiday season begins, create a list of events, meals, treats, gatherings, and time constraints that might interfere with your progress. By identifying these in advance, you’ll be better prepared to moderate your decisions and keep moving forward without feeling overwhelmed.

The Gift of Support

During the season of giving, you also have the added benefit of being surrounded by family, friends, and peers. These support systems can play a big role in helping you stick to your habits while adding to your happiness.

Lean into this support! Invite a family member to join you for a workout at home instead of stepping away for 45 minutes at the gym. Try baking healthier holiday treats together or swapping out traditional dishes for more nutritious alternatives.

Social support makes it easier to maintain your habits by fostering a positive environment and adding fun and interaction to your routine. Plus, involving your friends and family in your healthy lifestyle could inspire them to adopt some of these habits too!

NIFS is offering a new FREE challenge to help you stay on track this holiday season – the Holiday Hustle Challenge! Sign up today and make this holiday season your healthiest yet!